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Predicted race times: Your device uses the 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.

Recovery advisor: The recovery advisor displays how much

time remains before you are fully recovered and ready for the

next hard workout.

Stress score: Stress score measures your heart rate variability

while standing still for 3 minutes. It provides your overall

stress level. The scale is 1 to 100, and a lower score

indicates a lower stress level.

Performance condition: Your performance condition is a real-

time assessment after running for 6 to 20 minutes. It can be

added as a data field so you can view your performance

condition during the rest of your run. It compares your real-

time condition to your average fitness level.

Lactate threshold: Lactate threshold is the point where your

muscles start to rapidly fatigue. Your device measures your

lactate threshold level using heart rate and pace.

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you

can consume per minute per kilogram of body weight at your

maximum performance. In simple terms, VO2 max. is an

indication of athletic performance and should increase as your

level of fitness improves. VO2 max. estimates are provided and

supported by Firstbeat Technologies Ltd. You can use your

Garmin device paired with a compatible heart rate monitor to

display your running VO2 max. estimate.

Your VO2 max. estimate appears as a number and position on

the color gauge.

Purple

Blue

Green

Orange

Red

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.

Getting Your VO2 Max. Estimate for Running

This feature requires a heart rate monitor.

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

The estimate may seem inaccurate at first. The device requires

a few runs to learn about your running performance.

Run for at least 10 minutes outdoors.

After your run, select Save.

Select

> My Stats > VO2 Max..

Viewing Your Predicted Race Times

This feature requires a heart rate monitor.

ANT+ Sensors

Superior

Excellent

Good

Fair

Poor

16), and go to

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8).

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

9) 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

> My Stats > Race Predictor.

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

and marathon distances.

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 advisor

technology is provided and supported by Firstbeat.

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.

Turning On the Recovery Advisor

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

Select

> My Stats > Recovery Advisor > Status > On.

Go for a run.

After 6 to 20 minutes, your performance condition appears

(Viewing Your Performance Condition, page

After your run, select Save.

The recovery time appears. The maximum time is 4 days.

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.

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

10), and set your

8).

(About VO2 Max.

10), and set your

8).

10).