User Manual

Heart Rate Features 19
Purple
Superior
Blue
Excellent
Green
Good
Orange
Fair
Red
Poor
VO2 max. data is provided by FirstBeat. VO2 max.
analysis is provided with permission from The Cooper
Institute
®
. For more information, see the appendix
(VO2 Max. Standard Ratings, page41), and go to www.
CooperInstitute.org.
Getting Your VO2 Max� Estimate for Running
This feature requires wrist-based heart rate or a
compatible chest heart rate monitor. If you are using
a chest heart rate monitor, you must put it on and
pair it with your device (Pairing Your Wireless Sensors,
page27). If your Forerunner device was packaged
with a heart rate monitor, the devices are already
paired.
For the most accurate estimate, complete the user
profile setup (Setting Up Your User Profile, page9),
and set your maximum heart rate (Setting Your Heart
Rate Zones, page9). The estimate may seem
inaccurate at first. The device requires a few runs to
learn about your running performance.
1 Run for at least 10 minutes outdoors.
2 After your run, select Save.
3 Select UP or DOWN to view the performance
widget.
4 Select START to scroll through the performance
measurements.
Recovery Time
You can use your Garmin device with wrist-based
heart rate or a compatible chest heart rate monitor to
display how much time remains before you are fully
recovered and ready for the next hard workout.
NOTE: The recovery time recommendation uses your
VO2 max. estimate and may seem inaccurate at first.
The device requires you to complete a few activities to
learn about your performance.
The recovery time appears immediately following an
activity. The time counts down until it is optimal for
you to attempt another hard workout.
Viewing Your Recovery Time
For the most accurate estimate, complete the user
profile setup (Setting Up Your User Profile, page9),
and set your maximum heart rate (Setting Your Heart
Rate Zones, page9).
1 Go for a run.
2 After your run, select Save.
The recovery time appears. The maximum time is
4 days.
NOTE: From the watch face, you can select UP
or DOWN to view the performance widget, and
select START to scroll through the performance
measurements to view your recovery time.
Recovery Heart Rate
If you are training with wrist-based heart rate or a
compatible chest heart rate monitor, you can check
your recovery heart rate value after each activity.
Recovery heart rate is the difference between your
exercising heart rate and your heart rate two minutes
after the exercise has stopped. For example, after a
typical training run, you stop the timer. Your heart rate
is 140 bpm. After two minutes of no activity or cool
down, your heart rate is 90 bpm. Your recovery heart
rate is 50 bpm (140 minus 90). Some studies have
linked recovery heart rate to cardiac health. Higher
numbers generally indicate healthier hearts.
TIP: For best results, you should stop moving for two
minutes while the device calculates your recovery
heart rate value. You can save or discard the activity
after this value appears.
Training Load
Training load is a measurement of your training
volume over the last seven days. It is the sum of your
excess post-exercise oxygen consumption (EPOC)
measurements for the last seven days. The gauge
indicates whether your current load is low, high, or
within the optimal range to maintain or improve your
fitness level. The optimal range is determined based
on your individual fitness level and training history.
The range adjusts as your training time and intensity
increase or decrease.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user
profile setup (Setting Up Your User Profile, page9),
and set your maximum heart rate (Setting Your Heart
Rate Zones, page9).
Your device uses the VO2 max. estimate (About VO2
Max. Estimates, page18) and your training history to
provide a target race time. The device analyzes several
weeks of your training data to refine the race time
estimates.
TIP: If you have more than one Garmin device, you
can enable the Physio TrueUp feature, which allows
your device to sync activities, history, and data from
other devices (Syncing Activities and Performance