User Manual

20 Heart Rate Features
Measurements, page18).
1 From the watch face, select UP or DOWN to view
the performance widget.
2 Select START to scroll through the performance
measurements.
Your projected race times appear for 5K, 10K, half
marathon, and marathon distances.
NOTE: The projections may seem inaccurate at
first. The device requires a few runs to learn about
your running performance.
Performance Condition
As you perform a running activity, the performance
condition feature analyzes your pace, heart rate, and
heart rate variability to make a real-time assessment
of your ability to perform compared to your average
fitness level. It is approximately your real-time
percentage deviation from your baseline VO2 max.
estimate.
Performance condition values range from -20 to
+20. After the first 6 to 20 minutes of your activity,
the device displays your performance condition
score. For example, a score of +5 means that you are
rested, fresh, and capable of a good run. You can add
performance condition as a data field to one of your
training screens to monitor your ability throughout the
activity.
Performance condition can also be an indicator of
fatigue level, especially at the end of a long training
run.
NOTE: The device requires a few runs with a heart
rate monitor to get an accurate VO2 max. estimate
and learn about your running ability (About VO2 Max.
Estimates, page18).
About Training Effect
Training Effect measures the impact of an activity on
your aerobic and anaerobic fitness. Training Effect
accumulates during the activity. As the activity
progresses, the Training Effect value increases, telling
you how the activity has improved your fitness.
Training Effect is determined by your user profile
information, heart rate, duration, and intensity of your
activity.
Aerobic Training Effect uses your heart rate to
measure how the accumulated intensity of an exercise
affects your aerobic fitness and indicates if the
workout had a maintaining or improving effect on your
fitness level. Your EPOC accumulated during exercise
is mapped to a range of values that account for your
fitness level and training habits. Steady workouts at
moderate effort or workouts involving longer intervals
(>180 sec) have a positive impact on your aerobic
metabolism and result in an improved aerobic Training
Effect.
Anaerobic Training Effect uses heart rate and speed
(or power) to determine how a workout affects your
ability to perform at very high intensity. You receive
a value based on the anaerobic contribution to EPOC
and the type of activity. Repeated high- intensity
intervals of 10 to 120 seconds have a highly beneficial
impact on your anaerobic capability and result in an
improved anaerobic Training Effect.
It is important to know that your Training Effect
numbers (from 0.0 to 5.0) may seem abnormally
high during your first few activities. It takes several
activities for the device to learn your aerobic and
anaerobic fitness.
You can add Training Effect as a data field to one
of your training screens to monitor your numbers
throughout the activity.
Color
Zone
Training
Effect
Aerobic Benefit
Anaerobic
Benefit
From 0.0
to 0.9
No benefit. No benefit.
From 1.0
to 1.9
Minor benefit. Minor benefit.
From 2.0
to 2.9
Maintains your
aerobic fitness.
Maintains
your anaerobic
fitness.
From 3.0
to 3.9
Improves your
aerobic fitness.
Improves your
anaerobic
fitness.
From 4.0
to 4.9
Highly improves
your aerobic
fitness.
Highly improves
your anaerobic
fitness.
5 .0
Overreaching
and potentially
harmful
without enough
recovery time.
Overreaching
and potentially
harmful
without enough
recovery time.
Training Effect technology is provided and supported
by Firstbeat Technologies Ltd. For more information,
go to www.firstbeat.com.
Pulse Oximeter
The Forerunner device has a wrist-based pulse
oximeter to gauge the saturation of oxygen in your
blood. Knowing your oxygen saturation can help you
determine how your body is adapting to exercise and
stress. Your device gauges your blood oxygen level
by shining light into the skin and checking how much
light is absorbed. This is referred to as SpO
2
.
On the device, your pulse oximeter readings appear as
an SpO
2
percentage. On your Garmin Connect account,
you can view additional details about your pulse
oximeter readings, including trends over multiple days
(Turning On Pulse Oximeter Sleep Tracking, page21).
For more information on pulse oximeter accuracy, go
to garmin.com/ataccuracy.
Getting Pulse Oximeter Readings
You can manually begin a pulse oximeter reading