Garmin A03191, Owner'S Manual

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while running. It displays a percentage. For example, 53.2
with an arrow pointing left or right.
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.
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.
NOTE: The color gauge for ground contact time balance is different ( Ground Contact Time Balance Data , page 2 ).
Go to www.garmin.com for more information on running dynamics. For additional theories and interpretations of running dynamics
data, you can search reputable running publications and websites.
Color Zone Percentile in Zone Cadence Range Vertical Oscillation Range Vertical Ratio Ground Contact Time Range
Purple >95 >183 spm <6.4 cm <6.1% <218 ms
Blue 70–95 174–183 spm 6.4–8.1 cm 6.1–7.4% 218–248 ms
Green 30–69 164–173 spm 8.2–9.7 cm 7.5–8.6% 249–277 ms
Orange 5–29 153–163 spm 9.8–11.5 cm 8.7–10.1% 278–308 ms
Red <5 <153 spm >11.5 cm >10.1% >308 ms
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
Red Orange Green Orange Red
Symmetry Poor Fair Good Fair Poor
Percent of Other Runners 5% 25% 40% 25% 5%
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.
Physiological Measurements
These physiological measurements require wrist-based heart
rate or 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. : Cycling VO2 max. requires a chest heart rate
monitor. 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 requires a chest heart rate monitor.
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.
Lactate threshold
: Lactate threshold requires a chest heart rate
monitor. Lactate threshold is the point where your muscles
start to rapidly fatigue. Your device measures your lactate
threshold level using heart rate data 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. 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.
2 Heart Rate Features