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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

maximum heart rate

(Setting Your Heart Rate Zones, page

Your device uses the VO2 max. estimate

Estimates, page

14) and published data sources to provide a

target race time based on your current state of fitness. This

projection also presumes you have completed the proper

training for the race.

NOTE: The projections may seem inaccurate at first. The device

requires a few runs to learn about your running performance.

Select UP or DOWN to view the performance widget.

Select

to scroll through the performance measurements.

Your projected race times appear for 5K, 10K, half marathon,

and marathon distances.

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.

Heart Rate Features

16), and set your

17).

(About VO2 Max.

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.firstbeattechnologies.com.

Heart Rate Variability and Stress Level

Stress level is the result of a three-minute test performed while

standing still, where the D2 device analyzes heart rate variability

to determine your overall stress. Training, sleep, nutrition, and

general life stress all impact how a runner performs. The stress

level range is from 1 to 100, where 1 is a very low stress state

and 100 is a very high stress state. Knowing your stress level

can help you decide if your body is ready for a tough training run

or yoga.

Viewing Your Heart Rate Variability and Stress Level

This feature requires a Garmin chest heart rate monitor. Before

you can view your heart rate variability (HRV) stress level, you

must put on a heart rate monitor and pair it with your device

(Pairing Your Wireless Sensors, page

device was packaged with a heart rate monitor, the devices are

already paired.

TIP: Garmin recommends that you measure your stress level at

approximately the same time and under the same conditions

every day.

If necessary, select

stress app to the apps list.

Select Yes to add the app to your list of favorites.

From the watch face, select

Stand still, and rest for 3 minutes.

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. 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 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

Benefit

No benefit.

Minor benefit.

Maintains your

aerobic fitness.

anaerobic

fitness.

Improves your

aerobic fitness.

anaerobic

fitness.

Highly improves

your aerobic

your anaerobic

fitness.

Overreaching

and potentially

harmful without

enough recovery

time.

31). If your D2 Charlie

> Add > HRV Stress to add the

> HRV Stress >