User Manual

18 Heart Rate Features
NOTE: The device detects a maximum heart rate only
when your heart rate is higher than the value set in
your user profile.
1 From the watch face, hold UP.
2 Select Settings > Physiological Metrics > Auto
Detection > Max� HR.
NOTE: You can manually set your maximum heart
rate in your user profile (Setting Your Heart Rate
Zones, page9).
Syncing Activities and Performance
Measurements
You can sync activities, personal records, and
performance measurements from other Garmin
devices to your Forerunner device using your Garmin
Connect account. This allows your device to more
accurately reflect your training status and fitness. For
example, you can record a ride with an Edge device,
and view your activity details and overall training load
on your Forerunner device.
1 From the watch face, hold UP.
2 Select Settings > Physiological Metrics > TrueUp.
When you sync your device with your smartphone,
recent activities, personal records, and performance
measurements from your other Garmin devices appear
on your Forerunner device.
Training Status
Training status shows you how your training affects
your fitness level and performance. Your training
status is based on changes to your training load and
VO2 max. over an extended time period. You can use
your training status to help plan future training and
continue improving your fitness level.
Peaking: Peaking means that you are in ideal
race condition. Your recently reduced training
load is allowing your body to recover and fully
compensate for earlier training. You should
plan ahead, since this peak state can only be
maintained for a short time.
Productive: Your current training load is moving your
fitness level and performance in the right direction.
You should plan recovery periods into your training
to maintain your fitness level.
Maintaining: Your current training load is enough to
maintain your fitness level. To see improvement,
try adding more variety to your workouts or
increasing your training volume.
Recovery: Your lighter training load is allowing your
body to recover, which is essential during extended
periods of hard training. You can return to a higher
training load when you feel ready.
Unproductive: Your training load is at a good level,
but your fitness is decreasing. Your body may be
struggling to recover, so you should pay attention
to your overall health including stress, nutrition,
and rest.
Detraining: Detraining occurs when you are training
much less than usual for a week or more, and it is
affecting your fitness level. You can try increasing
your training load to see improvement.
Overreaching: Your training load is very high and
counterproductive. Your body needs a rest. You
should give yourself time to recover by adding
lighter training to your schedule.
No Status: The device needs one or two weeks of
training history, including activities with VO2 max.
results from running or cycling, to determine your
training status.
Tips for Getting Your Training Status
The training status feature depends on updated
assessments of your fitness level, including at least
two VO2 max. measurements per week. Your VO2 max.
estimate is updated after outdoor runs during which
your heart rate reached at least 70% of your maximum
heart rate for several minutes. The trail run and indoor
run activities do not generate a VO2 max. estimate
in order to preserve the accuracy of your fitness level
trend.
To get the most out of the training status feature, you
can try these tips.
y At least two times per week, run outdoors and
reach a heart rate higher than 70% of your
maximum heart rate for at least 10 minutes.
After using the device for one week, your training
status should be available.
y Record all of your fitness activities on this device,
or enable the Physio TrueUp™ feature, allowing
your device to learn about your performance
(Syncing Activities and Performance Measurements,
page18).
About VO2 Max� Estimates
VO2 max. is the maximum volume of oxygen (in
milliliters) you can consume per minute per kilogram
of body weight at your maximum performance. In
simple terms, VO2 max. is an indication of athletic
performance and should increase as your level of
fitness improves. The Forerunner device requires wrist-
based heart rate or a compatible chest heart rate
monitor to display your VO2 max. estimate.
On the device, your VO2 max. estimate appears as
a number, description, and position on the color
gauge. On your Garmin Connect account, you can
view additional details about your VO2 max. estimate,
including your fitness age. Your fitness age gives you
an idea of how your fitness compares with a person
of the same gender and different age. As you exercise,
your fitness age can decrease over time.