Garmin Fenix 3/HR Kullanıcı El Kitabı - Sayfa 9
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Select UP > 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 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
9).
1
Hold UP.
2
Select My Stats > Recovery Advisor > Status > On.
3
Go for a run.
After 6 to 20 minutes, your performance condition appears
(Viewing Your Performance Condition, page
4
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
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
9).
Performing a Guided Test to Determine Your Lactate
Threshold
Before you can perform the guided test, you must put on a heart
rate monitor and pair it with your device
page
20). You must also have a VO2 max. estimate from a
previous run
(About VO2 Max. Estimates, page
TIP: The device requires a few runs with a heart rate monitor to
get an accurate maximum heart rate value and VO2 max.
estimate.
1
Hold UP.
2
Select My Stats > Lactate Threshold > Do Guided Test.
3
Select an outdoor running profile.
GPS is required to complete the test.
4
Follow the on-screen instructions.
Activities
9), and set your
5).
(Setting Your Heart Rate
(Pairing ANT+ Sensors,
4).
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.
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
4).
Viewing Your Performance Condition
Your device analyzes your performance condition based on
heart rate and power data. You can use an ANT+ heart rate
monitor or a device with wrist-based heart rate.
1
If necessary, pair your compatible ANT+ sensor with your
fēnix 3 device
(Pairing ANT+ Sensors, page
2
Add Perform. Cond. to a data screen
Screens, page
17).
3
Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
4
Scroll to the data screen to view your performance condition
throughout the run or ride.
Stress Score
Stress score is the result of a three-minute test performed while
standing still, where the fēnix 3 device analyzes heart rate
variability to determine your overall stress. Training, sleep,
nutrition, and general life stress all impact how a runner
performs. The stress score range is from 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.
Viewing Your Stress Score
Before you can view your stress score, you must put on a heart
rate monitor, pair it with your device
page
20), and show the stress score app in the apps list
(Activity App Settings, page
TIP: Garmin recommends that you measure your stress score at
approximately the same time and under the same conditions
every day.
1
From the clock, select START.
2
Select Stress Score.
3
Select START.
4
Stand still, and rest for 3 minutes.
Activities
Your device can be used for indoor, outdoor, athletic, and fitness
activities. When you start an activity, the device displays and
records sensor data. You can save activities and share them
with the Garmin Connect community.
You can also add Connect IQ
your Garmin Connect account
page
16).
Starting an Activity
When you start an activity, GPS turns on automatically (if
required). When you stop the activity, the device returns to
watch mode.
(About VO2 Max. Estimates,
20).
(Customizing the Data
(Pairing ANT+ Sensors,
17).
activity apps to your device using
™
(Connect IQ Features,
5