Garmin IPH-A3095 Kullanıcı El Kitabı - Sayfa 15

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• Rinse the heart rate monitor after every use.

• Hand wash the heart rate monitor after every seven uses or

one pool swim, using a tiny amount of mild detergent, such

as dishwashing liquid.

NOTE: Using too much detergent may damage the heart rate

monitor.

• Do not put the heart rate monitor in a washing machine or

dryer.

• When drying the heart rate monitor, hang it up or lay it flat.

Running Dynamics

You can use your compatible Descent device paired with the

HRM-Run

accessory or other running dynamics accessory to

™

provide real-time feedback about your running form. If your

Descent device was packaged with the HRM-Run accessory,

the devices are already paired.

The running dynamics accessory has an accelerometer that

measures torso movement in order to calculate six running

metrics.

Cadence: Cadence is the number of steps per minute. It

displays the total steps (right and left combined).

Vertical oscillation: Vertical oscillation is your bounce while

running. It displays the vertical motion of your torso,

measured in centimeters.

Ground contact time: Ground contact time is the amount of

time in each step that you spend on the ground while

running. It is measured in milliseconds.

NOTE: Ground contact time and balance are not available

while walking.

Ground contact time balance: Ground contact time balance

displays the left/right balance of your ground contact time

while running. It displays a percentage. For example, 53.2

with an arrow pointing left or right.

Color Gauges and Running Dynamics Data

The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation, ground

contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how your running

dynamics data compare to those of other runners. The color zones are based on percentiles.

Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less

experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster

runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and

higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and

slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height.

Go to

www.garmin.com/runningdynamics

running dynamics data, you can search reputable running publications and websites.

Color Zone Percentile in Zone Cadence Range 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.

Heart Rate Features

for more information on running dynamics. For additional theories and interpretations of

>183 spm

<218 ms

174–183 spm

218–248 ms

164–173 spm

249–277 ms

153–163 spm

278–308 ms

<153 spm

>308 ms

Red

Orange

Poor

Fair

Good

25%

40%

Stride length: Stride length is the length of your stride from one

footfall to the next. It is measured in meters.

Vertical ratio: Vertical ratio is the ratio of vertical oscillation to

stride length. It displays a percentage. A lower number

typically indicates better running form.

Training with Running Dynamics

Before you can view running dynamics, you must put on a

running dynamics accessory, such as the HRM-Run accessory,

and pair it with your device

your Descent Mk1 was packaged with the accessory, the

devices are already paired, and the Descent Mk1 is set to

display running dynamics data screens.

Select an option:

• If your running dynamics accessory and Descent Mk1

device are already paired, skip to step 7.

• If your running dynamics accessory and Descent Mk1

device are not already paired, complete all the steps in

this procedure.

Hold UP.

Select Settings > Activities & Apps.

Select an activity.

Select the activity settings.

Select Data Screens > Add New.

Select a running dynamics data screen.

NOTE: The running dynamics screens are not available for

all activities.

Go for a run

Select UP or DOWN to open a running dynamics screen to

view your metrics.

Green

Orange

Fair

25%

(Pairing ANT+ Sensors, page

(Starting an Activity, page

Red

Poor

29). If

4).