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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.
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
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible
chest heart rate monitor.
1
Add Perform. Cond. to a data screen
Screens, page
20).
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
19).
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 UP.
4
Select Training > Lactate Threshold Guided Test.
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.
Smart Features
11).
(Customizing the Data
(Setting Your Heart Rate
(Pairing ANT+ Sensors,
Smart Features
Bluetooth Connected Features
The Forerunner device has several Bluetooth connected
features for your compatible smartphone using the Garmin
Connect Mobile app. For more information, go to
www.garmin.com/manuals/forerunner645.
Phone notifications: Displays phone notifications and
messages on your Forerunner device.
LiveTrack: Allows friends and family to follow your races and
training activities in real time. You can invite followers using
email or social media, allowing them to view your live data on
a Garmin Connect tracking page.
GroupTrack: Allows you join a group using LiveTrack, so others
can view your position directly on screen and in real time.
Activity uploads: Automatically sends your activity to the
Garmin Connect Mobile app as soon as you finish recording
the activity.
Software updates: Allows you to update your device software.
Workout and course downloads: Allows you to browse for
workouts and courses in the Garmin Connect Mobile app and
wirelessly send them to your device.
Workout downloads: Allows you to browse for workouts in the
Garmin Connect Mobile app and wirelessly send them to
your device.
Connect IQ: Allows you to extend your device features with new
watch faces, widgets, apps, and data fields.
Social media interactions: Allows you to post an update to
your favorite social media website when you upload an
activity to the Garmin Connect Mobile app.
Weather updates: Sends real-time weather conditions and
notifications to your device.
Music controls: Allows you to control the music player on your
smartphone.
Audio prompts: Allows the Garmin Connect Mobile app to play
status announcement prompts on your smartphone during a
run or other activity.
Bluetooth sensors: Allows you to connect Bluetooth
compatible sensors, such as a heart rate monitor.
Find my phone: Locates your lost smartphone that is paired
with your Forerunner device and currently within range.
Find my watch: Locates your lost Forerunner device that is
paired with your smartphone and currently within range.
Updating the Software Using Garmin Connect Mobile
Before you can update your device software using the Garmin
Connect Mobile app, you must have a Garmin Connect account,
and you must pair the device with a compatible smartphone
(Pairing Your Smartphone with Your Device, page
Synchronize your device with the Garmin Connect Mobile
app
(Manually Syncing Data with Garmin Connect Mobile,
page
13).
When new software is available, the Garmin Connect Mobile
app automatically sends the update to your device.
Manually Syncing Data with Garmin Connect Mobile
1
Hold LIGHT to view the controls menu.
2
Select
.
Locating a Lost Mobile Device
You can use this feature to help locate a lost mobile device that
is paired using Bluetooth wireless technology and currently
within range.
1
Hold LIGHT to view the controls menu.
2
Select
.
1).
13