Garmin FORERUNNER 935 Manual do Proprietário - Página 21
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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.
Viewing Your Heart Rate Variability Stress Score
Before you can perform the heart rate variability (HRV) stress
test, you must put on a Garmin chest heart rate monitor and pair
it with your device
(Pairing ANT+ Sensors, page
Your HRV stress score is the result of a three-minute test
performed while standing still, where the Forerunner device
analyzes heart rate variability to determine your overall stress.
Training, sleep, nutrition, and general life stress all impact how
you perform. The stress score range is 1 to 100, where 1 is a
very low stress state, and 100 is a very high stress state.
Knowing your stress score can help you decide if your body is
ready for a tough training run or yoga.
TIP: Garmin recommends that you measure your stress score
before you exercise, at approximately the same time, and under
the same conditions every day. You can view previous results
on your Garmin Connect account.
1
Select START > DOWN > HRV Stress > START.
2
Follow the onscreen instructions.
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
your running or riding ability
page
14).
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible
chest heart rate monitor.
Heart Rate Features
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.
22).
(About VO2 Max. Estimates,
1
Add Perform. Cond. to a data screen
Screens, page
24).
2
Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
3
Scroll to the data screen to view your performance condition
throughout the run or ride.
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
lactate threshold can help you determine how hard to train or
when to push yourself during a race.
If you already know your lactate threshold heart rate value, you
can enter it in your user profile settings
Zones, page
7).
Performing a Guided Test to Determine Your Lactate
Threshold
This feature requires a Garmin chest heart rate monitor. Before
you can perform the guided test, you must put on a heart rate
monitor and pair it with your device
page
22).
The device uses your user profile information from the initial
setup and your VO2 max. estimate to estimate your lactate
threshold. The device will automatically detect your lactate
threshold during runs at a steady, high intensity with heart rate.
TIP: The device requires a few runs with a chest heart rate
monitor to get an accurate maximum heart rate value and VO2
max. estimate. If you are having trouble getting a lactate
threshold estimate, try manually lowering your maximum heart
rate value.
1
From the watch face, select START.
2
Select an outdoor running activity.
GPS is required to complete the test.
3
Hold
.
4
Select Training > Lactate Threshold.
5
Start the timer, and follow the on-screen instructions.
After you begin your run, the device displays each step
duration, the target, and current heart rate data. A message
appears when the test is complete.
6
After you complete the guided test, stop the timer and save
the activity.
If this is your first lactate threshold estimate, the device
prompts you to update your heart rate zones based on your
lactate threshold heart rate. For each additional lactate
threshold estimate, the device prompts you to accept or
decline the estimate.
Getting Your FTP Estimate
Before you can get your functional threshold power (FTP)
estimate, you must pair a chest heart rate monitor and power
meter with your device
(Pairing ANT+ Sensors, page
you must get your VO2 max. estimate
Estimates, page
14).
The device uses your user profile information from the initial
setup and your VO2 max. estimate to estimate your FTP. The
device will automatically detect your FTP during rides at a
steady, high intensity with heart rate and power.
1
Select UP or DOWN to view the performance widget.
2
Select START to scroll through the performance
measurements.
(Customizing the Data
(Setting Your Heart Rate
(Pairing ANT+ Sensors,
22), and
(About VO2 Max.
15