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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

From the watch face, select UP or DOWN to view the

performance widget.

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.

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.