Garmin A03191, Owner'S Manual

Page: 7 / 16

Purple Superior
Blue Excellent
Green Good
Orange Fair
Red Poor
VO2 max. data and analysis is provided with permission from
The Cooper Institute
®
. For more information, see the appendix
( VO2 Max. Standard Ratings , page 9 ), and go to
www.CooperInstitute.org .
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.
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.
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 (getting your vo2 max cycling).
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 (setting heart rate
zones).
Activity Tracking
Sleep Tracking
While you are sleeping, the device monitors your movement.
Sleep statistics include total hours of sleep, sleep levels, and
sleep movement. You can set your normal sleep hours in the
user settings on your Garmin Connect account. You can view
your sleep statistics on your Garmin Connect account.
Intensity Minutes
To improve your health, organizations such as the U.S. Centers
for Disease Control and Prevention, the American Heart
Association
®
, and the World Health Organization, recommend at
least 150 minutes per week of moderate intensity activity, such
as brisk walking, or 75 minutes per week of vigorous intensity
activity, such as running.
The device monitors your activity intensity and tracks your time
spent participating in moderate to vigorous intensity activities
(heart rate data is required to quantify vigorous intensity). You
can work toward achieving your weekly intensity minutes goal by
participating in at least 10 consecutive minutes of moderate to
vigorous intensity activities. The device adds the amount of
moderate activity minutes with the amount of vigorous activity
minutes. Your total vigorous intensity minutes are doubled when
added.
Earning Intensity Minutes
Your Forerunner device calculates intensity minutes by
comparing your heart rate data during an activity to your
average resting heart rate. If heart rate is turned off, the device
calculates moderate intensity minutes by analyzing your steps
per minute.
• Start a timed activity for the most accurate calculation of
intensity minutes.
• Exercise for at least 10 consecutive minutes at a moderate or
vigorous intensity level.
Smart Features
Widgets
Your device comes preloaded with widgets that provide at-a-
glance information. Some widgets require a Bluetooth
®
connection to a compatible smartphone.
Some widgets are not visible by default. You can add them to
the widget loop manually.
Calendar : Displays upcoming meetings from your smartphone
calendar.
Music controls : Provides music player controls for your
smartphone.
Weather : Displays the current temperature and weather
forecast.
Activity tracking : Tracks your daily step count, step goal,
distance traveled, calories, and sleep statistics.
Intensity minutes : Tracks your time spent participating in
moderate to vigorous activities, your weekly intensity minutes
goal, and progress toward your goal.
Heart rate : Displays your current heart rate in beats per minute
(bpm), resting heart rate for today, and a graph of your heart
rate.
Activity Tracking 3