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While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with

certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or down hills.

Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides.

You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run.

As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your

running form.

Vertical Oscillation and Vertical Ratio Data

The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether it is positioned at

the chest (HRM-Tri or HRM-Run accessories) or at the waist (Running Dynamics Pod accessory).

Color Zone Percentile in Zone Vertical Oscillation Range at

Purple

>95

Blue

70–95

Green

30–69

Orange 5–29

Red

Tips for Missing Running Dynamics Data

If running dynamics data does not appear, you can try these

tips.

• Make sure you have a running dynamics accessory, such as

the HRM-Run accessory.

Accessories with running dynamics have

module.

• Pair the running dynamics accessory with your Forerunner

device again, according to the instructions.

• If the running dynamics data display shows only zeros, make

sure the accessory is worn right-side up.

NOTE: Ground contact time and balance appears only while

running. It is not calculated while walking.

Performance Measurements

These performance measurements are estimates that can help

you track and understand your training activities and race

performances. The measurements require a few activities using

wrist-based heart rate or a compatible chest heart rate monitor.

These estimates are provided and supported by Firstbeat. For

more information, go to www.garmin.com/runningscience.

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

requires you to complete a few activities to learn about your

performance.

Training status: Training status shows you how your training

affects your fitness and performance. Your training status is

based on changes to your training load and VO2 max. over

an extended time period.

VO2 max.: VO2 max. is the maximum volume of oxygen (in

milliliters) you can consume per minute per kilogram of body

weight at your maximum performance. Your device adjusts

the VO2 max. values for heat and altitude, such as when you

are acclimating to high heat environments or high altitude.

Recovery time: The recovery time displays how much time

remains before you are fully recovered and ready for the next

hard workout.

Training load: Training load is the sum of your excess post-

exercise oxygen consumption (EPOC) over the last 7 days.

Heart Rate Features

Chest

<6.4 cm

6.4–8.1 cm

8.2–9.7 cm

9.8–11.5 cm

>11.5 cm

on the front of the

Vertical Oscillation Range at

Waist

<6.8 cm

6.8–8.9 cm

9.0–10.9 cm

11.0–13.0 cm

>13.0 cm

EPOC is an estimate of how much energy it takes for your

body to recover after exercise.

Predicted race times: Your device uses the your training

history, your VO2 max. estimate, 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.

Performance condition: Your performance condition is a real-

time assessment after 6 to 20 minutes of activity. It can be

added as a data field so you can view your performance

condition during the rest of your activity. It compares your

real-time condition to your average fitness level.

Turning Off Performance Notifications

Performance notifications are turned on by default. Some

performance notifications are alerts that appear upon completion

of your activity. Some performance notifications appear during

an activity or when you achieve a new performance

measurement, such as a new VO2 max. estimate.

From the watch face, hold UP.

Select Settings > Physiological Metrics > Performance

Notifications.

Select an option.

Detecting Your Heart Rate Automatically

The Auto Detection feature is turned on by default. The device

can automatically detect your maximum heart rate during an

activity.

NOTE: The device detects a maximum heart rate only when

your heart rate is higher than the value set in your user profile.

From the watch face, hold UP.

Select Settings > Physiological Metrics > Auto Detection

> Max. HR.

NOTE: You can manually set your maximum heart rate in

your user profile

Syncing Activities and Performance Measurements

You can sync activities, personal records, and performance

measurements from other Garmin devices to your Forerunner

device using your Garmin Connect account. This allows your

device to more accurately reflect your training status and fitness.

For example, you can record a ride with an Edge device, and

view your activity details and overall training load on your

Forerunner device.

From the watch face, hold UP.

Select Settings > Physiological Metrics > TrueUp.

When you sync your device with your smartphone, recent

activities, personal records, and performance measurements

Vertical Ratio at Chest Vertical Ratio at Waist

<6.1%

<6.5%

6.1–7.4%

6.5–8.3%

7.5–8.6%

8.4–10.0%

8.7–10.1%

10.1–11.9%

>10.1%

>11.9%

(Setting Your Heart Rate Zones, page

7).