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VO2 max. data and analysis is provided with permission from

The Cooper Institute

. For more information, see the appendix

(VO2 Max. Standard Ratings, page

www.CooperInstitute.org.

Recovery Advisor

You can use your Garmin device with a heart rate monitor to

display how much time remains before you are fully recovered

and ready for the next hard workout.

Recovery time: The recovery time appears immediately

following an activity. The time counts down until it is optimal

for you to attempt another hard workout.

Recovery Heart Rate

If you are training with a 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.

Performance Condition

As you complete your activity, such as running or cycling, 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.

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 or ride.

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 or ride.

NOTE: The device requires a few runs or rides with a heart rate

monitor to get an accurate VO2 max. estimate and learn about

your running or riding ability (getting your vo2 max cycling).

Lactate Threshold

Lactate threshold is the exercise intensity at which lactate (lactic

acid) starts to accumulate in the bloodstream. In running, it is

the estimated level of effort or pace. When a runner exceeds the

threshold, fatigue starts to increase at an accelerating rate. For

experienced runners, the threshold occurs at approximately 90%

of their maximum heart rate and between 10k and half-marathon

race pace. For average runners, the lactate threshold often

occurs well below 90% of maximum heart rate. Knowing your

Activity Tracking

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lactate threshold can help you determine how hard to train or

when to push yourself during a race.

If you already know your lactate threshold heart rate value, you

can enter it in your user profile settings (setting heart rate

zones).

Activity Tracking

Sleep Tracking

While you are sleeping, the device monitors your movement.

Sleep statistics include total hours of sleep, sleep levels, and

sleep movement. You can set your normal sleep hours in the

user settings on your Garmin Connect account. You can view

your sleep statistics on your Garmin Connect account.

Intensity Minutes

To improve your health, organizations such as the U.S. Centers

for Disease Control and Prevention, the American Heart

Association

, and the World Health Organization, recommend at

least 150 minutes per week of moderate intensity activity, such

as brisk walking, or 75 minutes per week of vigorous intensity

activity, such as running.

The device monitors your activity intensity and tracks your time

spent participating in moderate to vigorous intensity activities

(heart rate data is required to quantify vigorous intensity). You

can work toward achieving your weekly intensity minutes goal by

participating in at least 10 consecutive minutes of moderate to

vigorous intensity activities. The device adds the amount of

moderate activity minutes with the amount of vigorous activity

minutes. Your total vigorous intensity minutes are doubled when

added.

Earning Intensity Minutes

Your Forerunner device calculates intensity minutes by

comparing your heart rate data during an activity to your

average resting heart rate. If heart rate is turned off, the device

calculates moderate intensity minutes by analyzing your steps

per minute.

• Start a timed activity for the most accurate calculation of

intensity minutes.

• Exercise for at least 10 consecutive minutes at a moderate or

vigorous intensity level.

Smart Features

Widgets

Your device comes preloaded with widgets that provide at-a-

glance information. Some widgets require a Bluetooth

connection to a compatible smartphone.

Some widgets are not visible by default. You can add them to

the widget loop manually.

Calendar: Displays upcoming meetings from your smartphone

calendar.

Music controls: Provides music player controls for your

smartphone.

Weather: Displays the current temperature and weather

forecast.

Activity tracking: Tracks your daily step count, step goal,

distance traveled, calories, and sleep statistics.

Intensity minutes: Tracks your time spent participating in

moderate to vigorous activities, your weekly intensity minutes

goal, and progress toward your goal.

Heart rate: Displays your current heart rate in beats per minute

(bpm), resting heart rate for today, and a graph of your heart

rate.