Garmin quatix 3 Руководство пользователя - Страница 24

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Color Zone Percentile in Zone Cadence Range Vertical Oscillation Range Vertical Ratio Ground Contact Time Range

Purple

>95

Blue

70–95

Green

30–69

Orange 5–29

Red

Ground Contact Time Balance Data

Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For

example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot. If your

data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.

Color Zone

Symmetry

Percent of Other Runners

Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R

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.

Tips for Missing Running Dynamics Data

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

tips.

• Make sure you have the quatix 3 accessory.

Accessories with running dynamics have

module.

• Pair the quatix 3 accessory with your quatix 3 device again,

according to the instructions.

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

sure the heart rate monitor is worn right-side up.

NOTE: Ground contact time and balance appears only while

running. It is not calculated while walking.

Physiological Measurements

These physiological measurements require a compatible heart

rate monitor. The measurements are estimates that can help

you track and understand your training activities and race

performances. These estimates are provided and supported by

Firstbeat.

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

requires you to complete a few activities to learn about your

performance.

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.

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 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.

>183 spm

<6.4 cm

174–183 spm

6.4–8.1 cm

164–173 spm

8.2–9.7 cm

153–163 spm

9.8–11.5 cm

<153 spm

>11.5 cm

Red

Orange

Poor

Fair

Good

25%

40%

on the front of the

<6.1%

6.1–7.4%

7.5–8.6%

8.7–10.1%

>10.1%

Green

Orange

Fair

25%

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. The quatix 3 device has separate VO2

max. estimates for running and cycling. You can use your

Garmin device paired with a compatible heart rate monitor and

power meter to display your cycling VO2 max. estimate. 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

(VO2 Max. Standard Ratings, page

www.CooperInstitute.org.

Getting Your VO2 Max. Estimate for Running

Before you can view your VO2 max. estimate, you must put on

the heart rate monitor and pair it with your device

Sensors, page

heart rate monitor, the devices are already paired. For the most

accurate estimate, complete the user profile setup

Your User Profile, page

(Setting Your Heart Rate Zones, page

<218 ms

218–248 ms

249–277 ms

278–308 ms

>308 ms

Red

Poor

Superior

Excellent

Good

Fair

Poor

. For more information, see the appendix

26), and go to

18). If your quatix 3 device was packaged with a

6), and set your maximum heart rate

7).

(Pairing ANT+

(Setting Up

ANT+ Sensors