Garmin FORERUNNER 245 Panduan Pemilik - Halaman 19
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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
heart rate
(Setting Your Heart Rate Zones, page
Your device uses the VO2 max. estimate
Estimates, page
14) 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
Activities and Performance Measurements, page
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.
Heart Rate Features
7), and set your maximum
7).
(About VO2 Max.
(Syncing
13).
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
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
From 0.0 to 0.9
From 1.0 to 1.9
From 2.0 to 2.9
From 3.0 to 3.9
From 4.0 to 4.9
5.0
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
On the device, your pulse oximeter readings appear as an SpO
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
16). For more information on pulse oximeter
accuracy, go to garmin.com/ataccuracy.
14).
Benefit
No benefit.
No benefit.
Minor benefit.
Minor benefit.
Maintains your
Maintains your
aerobic fitness.
anaerobic
fitness.
Improves your
Improves your
aerobic fitness.
anaerobic
fitness.
Highly improves
Highly improves
your aerobic
your anaerobic
fitness.
fitness.
Overreaching
Overreaching
and potentially
and potentially
harmful without
harmful without
enough recovery
enough recovery
time.
time.
.
2
15
2