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FTP Ratings

These tables include classifications for functional threshold power (FTP) estimates by gender.

Males

Watts per Kilogram (W/kg)

Superior

5.05 and greater

Excellent

From 3.93 to 5.04

Good

From 2.79 to 3.92

Fair

From 2.23 to 2.78

Untrained

Less than 2.23

Females

Watts per Kilogram (W/kg)

Superior

4.30 and greater

Excellent

From 3.33 to 4.29

Good

From 2.36 to 3.32

Fair

From 1.90 to 2.35

Untrained

Less than 1.90

FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power
Meter (Boulder, CO: VeloPress, 2010).

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Appendix

Содержание D2 MACH 1

Страница 1: ...D2 MACH1 Owner sManual ...

Страница 2: ...s of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Android is a trademark of Google LLC Apple iPhone iTunes and Mac are trademarks of Apple Inc registered in the U S and other countries The BLUETOOTH word mark and logos are owned by the Bluetooth SIG Inc and any use of such marks by Garmin is under license The Cooper Institute as well as a...

Страница 3: ... Following a Flight Plan 12 Editing a Flight Plan 12 Deleting a Flight Plan 12 Activities and Apps 12 Starting an Activity 13 Tips for Recording Activities 13 Stopping an Activity 13 Evaluating an Activity 14 Running 14 Going for a Track Run 14 Tips for Recording a Track Run 14 Going for a Virtual Run 14 Calibrating the Treadmill Distance 15 Recording an Ultra Run Activity 15 Swimming 15 Swim Term...

Страница 4: ...n Interval Workout 39 Following a Pool Swim Workout 39 Recording a Critical Swim Speed Test 39 Editing Your Critical Swim Speed Result 39 About the Training Calendar 39 Using Garmin Connect Training Plans 40 PacePro Training 40 Downloading a PacePro Plan from Garmin Connect 40 Creating a PacePro Plan on Your Watch 41 Starting a PacePro Plan 42 Segments 42 Strava Segments 43 Viewing Segment Details...

Страница 5: ...ng Pulse Oximeter Readings 75 Setting the Pulse Oximeter Mode 75 Tips for Erratic Pulse Oximeter Data 75 Compass 75 Setting the Compass Heading 75 Compass Settings 76 Calibrating the Compass Manually 76 Setting the North Reference 76 Altimeter and Barometer 76 Altimeter Readings 76 Altimeter Settings 77 Calibrating the Barometric Altimeter 77 Barometer Settings 77 Calibrating the Barometer 77 Elev...

Страница 6: ...es 95 Letting the Device Set Your Heart Rate Zones 95 Heart Rate Zone Calculations 96 Setting Your Power Zones 96 Safety and Tracking Features 97 Adding Emergency Contacts 97 Adding Contacts 97 Turning Incident Detection On and Off 98 Requesting Assistance 98 Starting a GroupTrack Session 98 Tips for GroupTrack Sessions 99 GroupTrack Settings 99 Health and Wellness Settings 99 Auto Goal 99 Using t...

Страница 7: ...Troubleshooting 115 Product Updates 115 Contacting Garmin Aviation Product Support 115 Getting More Information 115 My device is in the wrong language 115 Is my phone compatible with my watch 115 My phone will not connect to the watch 116 Can I use my Bluetooth sensor with my watch 116 My headphones will not connect to the watch 116 My music cuts out or my headphones do not stay connected 116 Rest...

Страница 8: ......

Страница 9: ...tial setup you can pair your smartphone with your watch to receive notifications sync your activities and more Pairing Your Phone page 88 3 Charge the device Charging the Watch page 112 4 Start an activity Starting an Activity page 13 Device Overview Touchscreen Tap to choose an option in a menu Hold the watch face data to open the glance or feature NOTE This feature is not available on all watch ...

Страница 10: ...TIP To quickly enable or disable the touchscreen you can assign a hot key shortcut to the hold function of the buttons Customizing the Hot Keys page 110 Using the Watch Hold LIGHT to view the controls menu Controls page 68 The controls menu provides quick access to frequently used functions such as turning on do not disturb mode saving a location and turning the watch off From the watch face press...

Страница 11: ...ch face hold MENU 2 Select Clocks TIMERS 3 Select an option To set and save a countdown timer for the first time enter the time press MENU and select Save Timer To set and save additional countdown timers select Add Timer and enter the time To set a countdown timer without saving it select Quick Timer and enter the time 4 If necessary press MENU and select an option Select Time to change the time ...

Страница 12: ...atch face without resetting the timers press MENU and select Go to Watchface To enable or disable lap recording press MENU and select Lap Key Adding Alternate Time Zones You can display the current time of day in additional time zones on the alternate time zones glance You can add up to four alternate time zones NOTE You may need to add the alternate time zones glance to the glance loop Customizin...

Страница 13: ...n the default watch face and aviation glances 1 Hold MENU 2 Select Aviation Favorite Location 3 Select an option To search for an airport by its identifier select Search by Ident and enter all or part of the alphanumeric identifier To search for an airport near you select Nearest and wait while the watch locates satellites To select an airport from your flight plan select Flight Plan A list of air...

Страница 14: ...are you may not see all applicable radar data 2 If necessary hold DOWN and START to download new data Flying Activity A flying activity starts automatically when your detected climb rate exceeds the value you set in the auto fly settings The default auto fly value is 500 fpm Setting the Auto Fly Value 1 Hold MENU 2 Select Activities Apps Fly 3 Select the activity settings 4 Select Auto Fly 5 Selec...

Страница 15: ...itor your SpO2 percentage TIP You can improve the accuracy of your SpO2 readings by turning on all day acclimation mode in the pulse oximeter widget settings Setting the Pulse Oximeter Mode page 75 During a flight scroll up or down to view the SpO2 data screen Your most recent reading appears as an oxygen saturation percentage and position on the color gauge NOTE If you are too active for the devi...

Страница 16: ...port 3 Select Direct To 4 Press START to begin navigation Navigating to an Aviation Waypoint by Its Identifier You can navigate directly to an aviation waypoint by searching for an alphanumeric identifier 1 Hold 2 Select Search by Ident 3 Enter all or part of the alphanumeric identifier 4 Select A list of matching waypoints appears 5 Select the waypoint 6 Press START to begin navigation Stopping N...

Страница 17: ...Reach device The SOS countdown begins and the inReach device sends a default message to the Garmin International Emergency Response Coordination Center IERCC with details about your location NOTE You can use the inReach device to reply to the IERCC You can hold START on your watch to cancel the SOS request See the owner s manual for your inReach device for more information 7 Press BACK to stop the...

Страница 18: ... distance The dots indicate your distance off course Bearing to the nearest airport Estimated time en route ETE Disabling the Automatic Flight Timer You can disable the automatic flight timer so your watch does not automatically record flight data when your ground speed exceeds 30 kt 1 Hold MENU 2 Select Activities Apps Fly 3 Select the activity settings 4 Select Flight Timer Manual Routes and Fli...

Страница 19: ...a Flight Plan on Your Watch 1 From the watch face press START 2 Select Fly 3 Hold MENU 4 Select Navigation Flight Planning Saved Plans Create New 5 Enter the name of the flight plan 6 Select 7 Select Add Location 8 Select a location type 9 Select the first point on the route 10 Repeat steps 7 through 9 until the route is complete 11 Select Done to save the route Following a Flight Plan 1 From the ...

Страница 20: ...location select a location and select Name To remove a location from the route select a location and select Remove To add a location to the route select Add Location Deleting a Flight Plan 1 From the watch face press START 2 Select Fly 3 Hold MENU 4 Select Navigation Flight Planning Saved Plans 5 Select a flight plan 6 Select Delete Yes Activities and Apps Your watch can be used for indoor outdoor...

Страница 21: ...Power Mode to use a power mode to extend battery life Customizing Power Modes page 107 Stopping an Activity 1 Press STOP 2 Select an option To resume your activity select Resume To save the activity and view the details select Save press START and select an option NOTE After you save the activity you can enter self evaluation data Evaluating an Activity page 14 To suspend your activity and resume ...

Страница 22: ...BACK twice to return to the activity timer 10 Select START 11 Run around the track After you run 3 laps your device records the track dimensions and calibrates your track distance 12 After you complete your run select STOP Save Tips for Recording a Track Run Wait until the GPS status indicator turns green before starting a track run During your first run on an unfamiliar track run for a minimum of...

Страница 23: ...ctivities and App Settings page 32 6 When you are done resting press LAP to resume running 7 Press UP or DOWN to view additional data pages optional 8 After you complete your activity press STOP and select Save Swimming NOTICE The device is intended for surface swimming Scuba diving with the device may damage the product and will void the warranty NOTE The watch has wrist based heart rate enabled ...

Страница 24: ...ng Press LAP to record an interval during open water swimming Resting During Pool Swimming The default rest screen displays two rest timers It also displays time and distance for the last completed interval NOTE Swim data is not recorded during a rest 1 During your swim activity press LAP to start a rest The rest screen appears 2 During a rest press UP or DOWN to view other data screens optional 3...

Страница 25: ... switch from biking to running and view your total time for biking and running throughout the multisport activity You can customize a multisport activity or you can use the default triathlon activity set up for a standard triathlon Triathlon Training When you participate in a triathlon you can use the triathlon activity to quickly transition to each sport segment to time each segment and to save t...

Страница 26: ...reps of a single move 1 From the watch face press START 2 Select Strength 3 Select a workout 4 Select View to view a list of workout steps optional TIP While viewing workout steps you can press START to view an animation of the selected exercise if available 5 Select Do Workout 6 Select 7 Press START to start the set timer 8 Start your first set The watch counts your reps Your rep count appears wh...

Страница 27: ...d or rest 7 After you finish the activity press STOP to stop the activity timer 8 Select Save Using an ANT Indoor Trainer Before you can use a compatible ANT indoor trainer you must mount your bike on the trainer and pair it with your device Pairing Your Wireless Sensors page 79 You can use your device with an indoor trainer to simulate resistance while following a course ride or workout While usi...

Страница 28: ...T 7 Start your first route NOTE When the route timer is running the device automatically locks the buttons to prevent accidental button presses You can hold any button to unlock the watch 8 When you finish the route descend to the ground The rest timer starts automatically when you are on the ground NOTE If necessary you can press LAP to finish the route 9 Select an option To save a successful rou...

Страница 29: ...ur last route press STOP to stop the route timer 12 Select Save Starting an Expedition You can use the Expedition app to prolong the battery life while recording a multi day activity 1 From the watch face press START 2 Select Expedition 3 Press START to start the activity timer The device enters low power mode and collects GPS track points once an hour To maximize battery life the device turns off...

Страница 30: ...ess START 2 Select Backcountry Ski 3 Select an option If you are starting your activity on a climb select Climbing If you are starting your activity moving downhill select Descending 4 Press START to start the activity timer 5 Press LAP to switch between climbing and descending tracking modes 6 After your activity is finished press START to stop the timer 7 Select Save Cross Country Skiing Power D...

Страница 31: ...Charging the Watch page 112 1 From the watch face press START 2 Select Golf 3 Go outside and wait while the watch locates satellites 4 Select a course from the list of available courses 5 If necessary set your driver distance 6 Select to keep score Activities and Apps 23 ...

Страница 32: ... not the actual pin location 8 Select an option Tap the front middle or back distances to the green to view the PlaysLike distance PlaysLike Distance Icons page 27 Tap the map to view more detail or measure distance with touch targeting Measuring Distance with Touch Targeting page 25 Press UP or DOWN to view the location and distance to a layup or to the front and back of a hazard Press START to o...

Страница 33: ...Pointer feature while in a golf cart Interference from the golf cart can affect the accuracy of the compass Custom Targets Allows you to save a location such as an object or obstacle for the current hole Saving Custom Targets page 27 Club Stats Shows your statistics with each golf club such as distance and accuracy information Appears when you pair Approach CT10 sensors or enable the Club Prompt s...

Страница 34: ...lect Add Shot 6 If necessary enter the club you used for the shot 7 Walk or drive to your ball The next time you take a shot the watch automatically records your last shot distance If necessary you can manually add another shot Keeping Score 1 From the hole information screen press START 2 Select Scorecard The scorecard appears when you are on the green 3 Press UP or DOWN to scroll through the hol...

Страница 35: ...xpected due to a change in elevation Viewing the Direction to the Pin The PinPointer feature is a compass that provides directional assistance when you are unable to see the green This feature can help you line up a shot even if you are in the woods or in a deep sand trap NOTE Do not use the PinPointer feature while in a golf cart Interference from the golf cart can affect the accuracy of the comp...

Страница 36: ...feature should not be used as a primary skydiving altimeter Failure to input the appropriate jump related information can lead to serious personal injury or death The jumpmaster feature follows military guidelines for calculating the high altitude release point HARP The watch detects automatically when you have jumped to begin navigating toward the desired impact point DIP using the barometer and ...

Страница 37: ... jump information Select DIP to set a waypoint for the desired landing location Select Drop Alt to set the drop altitude AGL in feet when the jumpmaster exits the aircraft Select Open Alt to set the open altitude AGL in feet when the jumpmaster opens the parachute Select Forward Throw to set the horizontal distance traveled in meters due to aircraft speed Select Crs to HARP to set the direction tr...

Страница 38: ...or an open parachute based on the parachute canopy rating HAHO and HALO Each parachute should be labeled with a K value K Static Sets the wind drag value for a parachute during a static jump based on the parachute canopy rating Static only Each parachute should be labeled with a K value Customizing Activities and Apps You can customize the activities and apps list data screens data fields and othe...

Страница 39: ...o the loop You can add a custom data screen or select one of the predefined data screens Adding a Map to an Activity You can add the map to the data screens loop for an activity 1 Hold MENU 2 Select Activities Apps 3 Select the activity to customize 4 Select the activity settings 5 Select Data Screens Add New Map Creating a Custom Activity 1 From the watch face press START 2 Select Add 3 Select an...

Страница 40: ...here you must stop Auto Rest Enables the watch to automatically detect when you are resting during a pool swim and create a rest interval Auto Rest page 16 Auto Run Enables the watch to detect ski or windsurf runs automatically using the built in accelerometer For the windsurf activity you can set speed and distance thresholds for automatically starting a run Auto Scroll Sets the watch to scroll t...

Страница 41: ...nactivity The Extended option sets the watch to enter low power watch mode after 25 minutes of inactivity The extended mode can result in shorter battery life between charges Record Activity Enables activity FIT file recording for golf activities FIT files record fitness information that is tailored for Garmin Connect Recording Interval Sets the frequency for recording track points during an exped...

Страница 42: ... alert you when your heart rate is below 60 beats per minute bpm and over 210 bpm Recurring alert A recurring alert notifies you each time the watch records a specified value or interval For example you can set the watch to alert you every 30 minutes Alert Name Alert Type Description Cadence Range You can set minimum and maximum cadence values Calories Event recurring You can set the number of cal...

Страница 43: ...es the watch to use the preferences from the map system settings Map Settings page 84 When this setting is disabled you can customize the map settings for the activity Restore Theme Allows you to restore default map theme settings or themes that have been deleted from the watch Routing Settings You can change the routing settings to customize the way the watch calculates routes for each activity N...

Страница 44: ...e course Viewing or Editing Course Details page 105 8 Start following a saved course Navigating to a Destination page 101 Enabling Auto Climb You can use the auto climb feature to detect elevation changes automatically You can use it during activities such as climbing hiking running or biking 1 Hold MENU 2 Select Activities Apps 3 Select an activity NOTE This feature is not available for all activ...

Страница 45: ...able for all watch models UltraTrac Records track points and sensor data less frequently Enabling the UltraTrac feature increases battery life but decreases the quality of recorded activities You should use the UltraTrac feature for activities that demand longer battery life and for which frequent sensor data updates are less important Training Workouts You can create custom workouts that include ...

Страница 46: ... estimate Training Status page 63 1 From the watch face press START 2 Select Run or Bike The daily suggested workout appears 3 Select START and select an option To do the workout select Do Workout To discard the workout select Dismiss To preview the workout steps select Steps To update the workout target setting select Target Type To turn off future workout notifications select Disable Prompt The ...

Страница 47: ...duled workouts 3 Follow the on screen instructions Recording a Critical Swim Speed Test Your Critical Swim Speed CSS value is the result of a time trial based test Your CSS is the theoretical speed you can maintain continuously without exhaustion You can use your CSS to guide your training pace and monitor your improvement 1 From the watch face select START Pool Swim Options Critical Swim Speed Do...

Страница 48: ...plan the Garmin coach glance is added to the glance loop on your D2 Mach 1 watch PacePro Training Many runners like to wear a pace band during a race to help achieve their race goal The PacePro feature allows you to create a custom pace band based on distance and pace or distance and time You can also create a pace band for a known course to optimize your pace effort based on elevation changes You...

Страница 49: ...gation Courses 5 Select a course 6 Select PacePro Create New 7 Select an option Select Goal Pace and enter your target pace Select Goal Time and enter your target time The watch displays your custom pace band 8 Press START 9 Select an option Select Accept Plan to start the plan Select View Splits to preview the splits Select Elevation Plot to view an elevation plot of the course Select Map to view...

Страница 50: ...e activity timer Target split pace Current split pace Completion progress for the split Distance remaining in the split Overall time ahead of or behind your target time TIP You can hold MENU and select Stop PacePro Yes to stop the PacePro plan The activity timer continues running Segments You can send running or cycling segments from your Garmin Connect account to your device After a segment is sa...

Страница 51: ...You can race a segment and compare your performance to past activities others performance connections in your Garmin Connect account or other members of the running or cycling communities You can upload your activity data to your Garmin Connect account to view your segment position NOTE If your Garmin Connect account and Strava account are linked your activity is automatically sent to your Strava ...

Страница 52: ...nly to select a preset distance or enter a custom distance Select Distance and Time to select a distance and time target Select Distance and Pace or Distance and Speed to select a distance and pace or speed target The training target screen appears and displays your estimated finish time The estimated finish time is based on your current performance and the time remaining 6 Press START to start th...

Страница 53: ...p select Map To view an elevation plot for the activity select Elevation Plot To delete the selected activity select Delete Multisport History Your device stores the overall multisport summary of the activity including overall distance time calories and optional accessory data Your device also separates the activity data for each sport segment and transition so you can compare similar training act...

Страница 54: ...otals 3 Select an activity 4 Select an option to view weekly or monthly totals Using the Odometer The odometer automatically records the total distance traveled elevation gained and time in activities 1 From the watch face hold MENU 2 Select History Totals Odometer 3 Press UP or DOWN to view odometer totals Deleting History 1 From the watch face hold MENU 2 Select History Options 3 Select an optio...

Страница 55: ...ment in safely operating and landing your aircraft Your D2 Mach 1 watch displays aviation information on the default watch face You can hold the watch face data to open the glance or feature METAR information from your favorite or nearest airport Selecting a Favorite Airport page 5 UTC hand References the 24 hour time markings on the watch Digital clock that can be customized to display your local...

Страница 56: ...the numbers for the analog watch face select Dial To change the style of the hands for the analog watch face select Hands To change the style of the numbers for the digital watch face select Layout To change the style of the seconds for the digital watch face select Seconds To change the data that appears on the watch face select Data To add or change an accent color for the watch face select Acce...

Страница 57: ...nd a graph of your level for the last several hours Body Battery page 55 Calendar Displays upcoming meetings from your phone calendar Calories Displays your calorie information for the current day Compass Displays an electronic compass Device usage Displays the current software version and device usage statistics Dog tracking Displays your dog s location information when you have a compatible dog ...

Страница 58: ...e previous night Steps Tracks your daily step count step goal and data for previous days Stress Displays your current stress level and a graph of your stress level You can do a breathing activity to help you relax If you are too active for the watch to determine your stress level stress measurements are not recorded Sunrise and sunset Displays sunrise sunset and civil twilight times NOTE This glan...

Страница 59: ...START to view additional options and functions for a glance Customizing the Glance Loop You can change the order of the glances in the loop remove glances and add new glances 1 Hold MENU 2 Select Appearance Glances 3 Select an option Select a glance and press UP or DOWN to change the location of the glance in the loop Select a glance and select to remove the glance from the loop Select Add and sel...

Страница 60: ...vibration pattern for the notification select Vibe Pattern To set an alert when you reach a waypoint select Waypoint To set an alert when you reach a distance or time threshold select Threshold To update the source of METAR information select METAR Source To set the source of model output statistics select MOS Source NOTE Model output statistics are available for United States airports only To set...

Страница 61: ...ion updates as you modify the value 5 Press START to save the value 6 Select Temp and press UP or DOWN to set the temperature to the outside air temperature The density altitude calculation updates as you modify the value 7 Press START to save the value 8 Press BACK to exit edit mode Viewing Aviation Weather Information WARNING This watch is not intended to provide primary flight information and i...

Страница 62: ...y 1 From the watch face press UP or DOWN to view the aviation weather glance 2 Press START 3 Select METAR Airport identifier Aviation flight category Age of the data and when the report was issued Wind direction speed and gusts Visibility in statute miles Sky conditions Weather conditions 4 Press DOWN to view additional information 54 Appearance ...

Страница 63: ...her conditions 4 Press DOWN to view reports for later times Body Battery Your watch analyzes your heart rate variability stress level sleep quality and activity data to determine your overall Body Battery level Like a gas gauge on a car it indicates your amount of available reserve energy The Body Battery level range is from 0 to 100 where 0 to 25 is low reserve energy 26 to 50 is medium reserve e...

Страница 64: ... fitness Viewing Your Predicted Race Times page 58 HRV stress test The heart rate variability HRV stress test requires a Garmin chest heart rate monitor The watch records 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 Heart Rate Variability and Stress Level page 58 Performan...

Страница 65: ... max data is provided by Firstbeat Analytics VO2 max analysis is provided with permission from The Cooper Institute For more information see the appendix VO2 Max Standard Ratings page 133 and go to www CooperInstitute org Getting Your VO2 Max Estimate for Running This feature requires wrist based heart rate or a compatible chest heart rate monitor If you are using a chest heart rate monitor you mu...

Страница 66: ...ax estimate About VO2 Max Estimates page 57 and your training history to provide a target race time The watch analyzes several weeks of your training data to refine the race time estimates TIP If you have more than one Garmin device you can enable the Physio TrueUp feature which allows your watch to sync activities history and data from other devices Syncing Activities and Performance Measurements...

Страница 67: ...ately your real time percentage deviation from your baseline VO2 max estimate 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 screen...

Страница 68: ...ccept to save the new FTP or Decline to keep your current FTP Conducting an FTP Test Before you can conduct a test to determine your functional threshold power FTP you must pair a chest heart rate monitor and a power meter with your device Pairing Your Wireless Sensors page 79 and you must get your VO2 max estimate Getting Your VO2 Max Estimate for Cycling page 58 NOTE The FTP test is a challengin...

Страница 69: ...pair it with your device Pairing Your Wireless Sensors page 79 The device uses your user profile information from the initial setup and your VO2 max estimate to estimate your lactate threshold The device will automatically detect your lactate threshold during runs at a steady high intensity with heart rate TIP The device requires a few runs with a chest heart rate monitor to get an accurate maximu...

Страница 70: ...creens Add New Stamina 6 Press UP or DOWN to change the location of the data screen optional 7 Press START to edit the primary stamina data field optional 8 Start your activity Starting an Activity page 13 9 Press UP or DOWN to scroll to the data screen Primary stamina data field Shows your current stamina percentage distance remaining or time remaining Potential stamina Current stamina Red Stamin...

Страница 71: ...can consume per minute per kilogram of body weight at your maximum performance About VO2 Max Estimates page 57 Your watch displays heat and altitude corrected VO2 max values when you are acclimating to high heat environments or high altitude Heat and Altitude Performance Acclimation page 64 Training load Training load is the sum of your excess post exercise oxygen consumption EPOC over the last 7 ...

Страница 72: ... max measurements per week Your VO2 max estimate is updated after outdoor runs or rides with power during which your heart rate reached at least 70 of your maximum heart rate for several minutes Indoor run activities do not generate a VO2 max estimate in order to preserve the accuracy of your fitness level trend You can disable VO2 max recording for ultra run and trail run activities if you do not...

Страница 73: ...or your higher intensity activities High aerobic shortage Try adding more high aerobic activities to help improve your lactate threshold and VO2 max over time Anaerobic shortage Try adding a few more intense anaerobic activities to improve your speed and anaerobic capacity over time Balanced Your training load is balanced and provides all around fitness benefits as you continue training Low aerobi...

Страница 74: ...enefit Anaerobic Benefit From 0 0 to 0 9 No benefit No benefit From 1 0 to 1 9 Minor benefit Minor benefit From 2 0 to 2 9 Maintains your aerobic fitness Maintains your anaerobic fitness From 3 0 to 3 9 Impacts your aerobic fitness Impacts your anaerobic fitness From 4 0 to 4 9 Highly impacts your aerobic fitness Highly impacts your anaerobic fitness 5 0 Overreaching and potentially harmful withou...

Страница 75: ...Max Estimates page 57 1 When you want to pause your training status select an option From the training status glance hold MENU and select Options Pause Training Status From your Garmin Connect settings select Performance Stats Training Status Pause Training Status 2 Sync your watch with your Garmin Connect account 3 When you want to resume your training status select an option From the training st...

Страница 76: ...saver feature Customizing the Battery Saver Feature page 107 Brightness Select to adjust the screen brightness Changing the Screen Settings page 110 Broadcast Heart Rate Select to turn on heart rate broadcasting to a paired device Broadcasting Heart Rate Data page 73 Clocks Select to open the Clocks app to set an alarm timer stopwatch or view alternate time zones Clocks page 2 Compass Select to op...

Страница 77: ... your current location to navigate back to it later Sleep Mode Select to enable or disable Sleep Mode Customizing Sleep Mode page 110 Stealth Mode Select to enable or disable stealth mode to turn off wireless communications and prevent the storage and sharing of your GPS position Stopwatch Select to start the stopwatch Using the Stopwatch page 4 Sunrise Sunset Select to view sunrise sunset and twi...

Страница 78: ...stitutions 1 From the Garmin Connect app select or 2 Select Garmin Pay Get Started 3 Follow the on screen instructions Paying for a Purchase Using Your Watch Before you can use your watch to pay for purchases you must set up at least one payment card You can use your watch to pay for purchases in a participating location 1 Hold LIGHT 2 Select 3 Enter your four digit passcode NOTE If you enter your...

Страница 79: ...min Pay Passcode You must know your current passcode to change it If you forget your passcode you must reset the Garmin Pay feature for your D2 Mach 1 watch create a new passcode and reenter your card information 1 From the D2 Mach 1 device page in the Garmin Connect app select Garmin Pay Change Passcode 2 Follow the on screen instructions The next time you pay using your D2 Mach 1 watch you must ...

Страница 80: ...mation about wrist based heart rate See Tips for Erratic Pulse Oximeter Data page 75 for more information about the pulse oximeter sensor For more information about accuracy go to garmin com ataccuracy For more information about watch wear and care go to www garmin com fitandcare Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear you can try these tips Clean and ...

Страница 81: ...gnose any medical condition or disease Always defer to your health care provider for any heart related issues You can set the heart rate threshold value 1 Hold MENU 2 Select Sensors Accessories Wrist Heart Rate Abnormal Heart Rate Alerts 3 Select High Alert or Low Alert 4 Set the heart rate threshold value Each time your heart rate exceeds or drops below the threshold value a message appears and t...

Страница 82: ...ding by viewing the pulse oximeter glance Getting Pulse Oximeter Readings page 75 You can also turn on all day readings Setting the Pulse Oximeter Mode page 75 When you remain motionless your watch analyzes your oxygen saturation and your elevation The elevation profile helps indicate how your pulse oximeter readings are changing relative to your to elevation On the watch your pulse oximeter readi...

Страница 83: ...ect During Sleep NOTE Unusual sleep positions can cause abnormally low sleep time SpO2 readings To turn on measurements while you are inactive during the day select All Day NOTE Turning on All Day mode decreases battery life Tips for Erratic Pulse Oximeter Data If the pulse oximeter data is erratic or does not appear you can try these tips Remain motionless while the watch reads your blood oxygen ...

Страница 84: ...pears Setting the North Reference You can set the directional reference used in calculating heading information 1 Hold MENU 2 Select Sensors Accessories Compass North Ref 3 Select an option To set geographic north as the heading reference select True To set the magnetic declination for your location automatically select Magnetic To set grid north 000º as the heading reference select Grid To set th...

Страница 85: ...e Storm Alert Sets the rate of barometric pressure change that triggers a storm alert Sensor Mode Sets the mode for the sensor The Auto option uses both the altimeter and barometer according to your movement You can use the Altimeter Only option when your activity involves changes in altitude or the Barometer Only option when your activity does not involve changes in altitude Pressure Sets how the...

Страница 86: ...ove situational awareness Muscle O2 You can use a muscle oxygen sensor to view hemoglobin and muscle oxygen saturation data while you train Power You can use a power meter such as Rally and Vector to view your power data on your watch You can adjust your power zones to match your goals and abilities Setting Your Power Zones page 96 or use range alerts to be notified when you reach a specified powe...

Страница 87: ...p or a custom data field You can customize the optional data fields Customizing the Data Screens page 31 Running Dynamics You can use your compatible D2 Mach 1 device paired with the HRM Pro accessory or other running dynamics accessory to provide real time feedback about your running form The running dynamics accessory has an accelerometer that measures torso movement in order to calculate six ru...

Страница 88: ...shows only zeros make sure the accessory is worn right side up NOTE Ground contact time and balance appears only while running It is not calculated while walking inReach Remote The inReach remote function allows you to control your inReach device using your D2 Mach 1 device Go to buy garmin com to purchase a compatible inReach device Using the inReach Remote Before you can use the inReach remote f...

Страница 89: ...ity Before you can use the VIRB remote function you must enable the remote setting on your VIRB camera See the VIRB Series Owner s Manual for more information 1 Turn on your VIRB camera 2 Pair your VIRB camera with your D2 Mach 1 watch Pairing Your Wireless Sensors page 79 When the camera is paired a VIRB data screen is automatically added to activities 3 During an activity press UP or DOWN to vie...

Страница 90: ...additional map data and view compatibility information go to garmin com maps represents your location on the map When you are navigating to a destination your route is marked with a line on the map Viewing the Map 1 Select an option to open the map Press START and select Map to view the map without starting an activity Go outside start a GPS activity Starting an Activity page 13 and press UP or DO...

Страница 91: ... NOTE You can press START to toggle between panning up and down panning left and right or zooming 2 Pan and zoom the map to center the location in the crosshairs 3 Hold START to select the point indicated by the crosshairs 4 If necessary select a nearby point of interest 5 Select an option To download the weather radar image associated with the selected location select Show NEXRAD Viewing NEXRAD W...

Страница 92: ...lows you to download additional maps Managing Maps page 85 Map Theme Sets the map to display data optimized for your activity type Map Themes page 85 Color Mode Sets the map colors to either a white or black background for daytime or nighttime visibility The Auto option adjusts the map colors based on the time of day Orientation Sets the orientation of the map The North Up option shows north at th...

Страница 93: ...er visibility in challenging environments Dark Sets the map to display data with a dark background for better visibility at night Popularity Highlights the most popular roads or trails on the map Resort Ski Sets the map to display the most relevant ski data at a glance Marine Map Settings You can customize how the map appears in marine mode Hold MENU and select Map Marine Spot Soundings Enables de...

Страница 94: ...ting to a Wi Fi Network page 90 1 Open the music controls 2 Hold MENU 3 Select Music Providers 4 Select a connected provider 5 Select a playlist or other item to download to the watch 6 If necessary press BACK until you are prompted to sync with the service NOTE Downloading audio content can drain the battery You may be required to connect the watch to an external power source if the battery is lo...

Страница 95: ...for the selected source Select to adjust the volume Select to play and pause the current audio file Select to skip to the next audio file in the playlist Hold to fast forward through the current audio file Select to restart the current audio file Select twice to skip to the previous audio file in the playlist Hold to rewind through the current audio file Select to change the repeat mode Select to ...

Страница 96: ... enable pairing mode on your watch During the initial setup select Yes when you are prompted to pair with your phone If you previously skipped the pairing process hold MENU and select Connectivity Pair Phone 3 Select an option to add your watch to your account If this is the first time you are pairing a device with the Garmin Connect app follow the on screen instructions If you already paired anot...

Страница 97: ... to view the notifications glance 2 Press START and select a text message notification 3 Press START 4 Select Reply 5 Select a message from the list Your phone sends the selected message as an SMS text message Managing Notifications You can use your compatible phone to manage notifications that appear on your D2 Mach 1 watch Select an option If you are using an iPhone go to the iOS notifications s...

Страница 98: ...ect of the voice prompts select Dialect Wi Fi Connected Features Activity uploads to your Garmin Connect account Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity Audio content Allows you to sync audio content from third party providers Software updates Your device downloads and installs the latest software update automatically when a Wi ...

Страница 99: ...e reports NOTE Some data requires an optional accessory such as a heart rate monitor Plan your training You can choose a fitness goal and load one of the day by day training plans Track your progress You can track your daily steps join a friendly competition with your connections and meet your goals Share your activities You can connect with friends to follow each other s activities or post links ...

Страница 100: ... must download and install the Garmin Express application and add your watch Using Garmin Connect on Your Computer page 92 1 Connect the watch to your computer using the USB cable When new software is available the Garmin Express application sends it to your watch 2 After the Garmin Express application finishes sending the update disconnect the watch from your computer Your watch installs the upda...

Страница 101: ...ity information Your D2 Mach 1 watch connects to the Garmin Pilot app using Bluetooth technology Go to www garmin com ble for compatibility information 1 Pair your phone with your D2 Mach 1 watch Pairing Your Phone page 88 2 From the app store on your phone install and open the Garmin Pilot app 3 Sign in to the Garmin Pilot app with your Garmin account login credentials 4 In the Garmin Pilot app s...

Страница 102: ...rom 1 to 5 according to increasing intensity Generally heart rate zones are calculated based on percentages of your maximum heart rate Fitness Goals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles Your heart rate is a good measure of exercise intensity Training in certain heart rate zones can help you improve cardiovascular...

Страница 103: ...u can use the average resting heart rate measured by your watch or you can set a custom resting heart rate 6 Select Zones Based On 7 Select an option Select BPM to view and edit the zones in beats per minute Select Max HR to view and edit the zones as a percentage of your maximum heart rate Select HRR to view and edit the zones as a percentage of your heart rate reserve maximum heart rate minus re...

Страница 104: ...power Setting Your Power Zones The power zones use default values based on gender weight and average ability and may not match your personal abilities If you know your functional threshold power FTP value you can enter it and allow the software to calculate your power zones automatically You can manually adjust your zones on the device or using your Garmin Connect account 1 Hold MENU 2 Select User...

Страница 105: ...r races and training activities in real time You can invite followers using email or social media allowing them to view your live data on a web page Live Event Sharing Allows you to send messages to friends and family during an event providing real time updates NOTE This feature is available only if your watch is connected to a compatible Android phone GroupTrack Allows you to keep track of your c...

Страница 106: ...s standard text messaging rates may apply 1 Hold LIGHT 2 When you feel three vibrations release the button to activate the assistance feature The countdown screen appears TIP You can select Cancel before the countdown is complete to cancel the message Starting a GroupTrack Session Before you can start a GroupTrack session you must have a Garmin Connect account a compatible smartphone and the Garmi...

Страница 107: ...the Pulse Oximeter Mode page 75 Move Alert Enables or disables the Move Alert feature Using the Move Alert page 99 Goal Alerts Allows you to turn on and off goal alerts or turn them off only during activities Goal alerts appear for your daily steps goal daily floors climbed goal and weekly intensity minutes goal Move IQ Allows you to turn on and off Garmin Move IQ events When your movements match ...

Страница 108: ...lly detects your sleep and monitors your movement during your normal sleep hours You can set your normal sleep hours in the user settings on your Garmin Connect account Sleep statistics include total hours of sleep sleep stages sleep movement and sleep score You can view your sleep statistics on your Garmin Connect account NOTE Naps are not added to your sleep statistics You can use do not disturb...

Страница 109: ...ou can navigate to them 1 From the watch face press START 2 Select an activity 3 Hold MENU 4 Select Navigation Points of Interest and select a category A list of points of interest near your current location appears 5 If necessary select an option To search near a different location select Search Near and select a location To search for a point of interest by name select Spell Search and enter a n...

Страница 110: ... direct routing A line appears on the map from your current location to the starting point of the last saved activity if you are not using direct routing NOTE You can start the timer to prevent the device from timing out to watch mode 7 Press DOWN to view the compass optional The arrow points toward your starting point Navigating to Your Starting Point During an Activity You can navigate back to t...

Страница 111: ...n and automatically start navigation back to it TIP You can customize the hold function of the keys to access the MOB function Customizing the Hot Keys page 110 1 From the watch face press START 2 Select an activity 3 Hold MENU 4 Select Navigation Last MOB Navigation information appears Stopping Navigation 1 During an activity hold MENU 2 Select Stop Navigation Courses You can send a course from y...

Страница 112: ...ion heading The device creates up to three courses You can press DOWN to view the courses 7 Press START to select a course 8 Select an option To begin navigation select Go To view the course on the map and pan or zoom the map select Map To view a list of turns in the course select Turn By Turn To view an elevation plot of the course select Elevation Plot To save the course select Save To view a li...

Страница 113: ... zoom the map select Map To begin the course in reverse select Do Course in Reverse To view an elevation plot of the course select Elevation Plot To change the course name select Name To edit the course path select Edit To view a list of ascents in the course select View Climbs To delete the course select Delete Projecting a Waypoint You can create a new location by projecting the distance and bea...

Страница 114: ... MENU 2 Select Navigation Alerts 3 Select an option To set an alert for a specified distance from your final destination select Final Distance To set an alert for the estimated time remaining until you reach your final destination select Final ETE To set an alert when you stray from the course select Off Course To enable turn by turn navigation prompts select Turn Prompts 4 If necessary select Sta...

Страница 115: ...ging the Power Mode You can change the power mode to extend battery life during an activity 1 During an activity hold MENU 2 Select Power Mode 3 Select an option The watch displays the hours of battery life available with the selected power mode Customizing Power Modes Your device comes preloaded with several power modes allowing you to quickly adjust system settings activity settings and GPS sett...

Страница 116: ...lock the buttons and touchscreen when you are not recording a timed activity Format Sets general format preferences such as the units of measure pace and speed shown during activities the start of the week and geographical position format and datum options Changing the Units of Measure page 111 Physio TrueUp Enables syncing of activities and performance measurements from your other Garmin devices ...

Страница 117: ...etes Alerts Allows you to set aviation alerts Setting Aviation Alerts page 52 Time Settings Hold MENU and select System Time Time Format Sets the watch to show time in a 12 hour 24 hour or military format Date Format Sets the display order for the day month and year for dates Set Time Sets the time zone for the watch The Auto option sets the time zone automatically based on your GPS position Time ...

Страница 118: ...the AMOLED Display page 111 Select Brightness to set the brightness level of the screen Select Alerts to turn on the screen for alerts Select Wrist Gesture to turn on the screen by raising and turning your arm to look at your wrist Select Timeout to set the length of time before the screen turns off Customizing Sleep Mode 1 Hold MENU 2 Select System Sleep Mode 3 Select an option Select Schedule se...

Страница 119: ...e information such as the unit ID software version regulatory information and license agreement 1 Hold MENU 2 Select System About Viewing E label Regulatory and Compliance Information The label for this device is provided electronically The e label may provide regulatory information such as identification numbers provided by the FCC or regional compliance markings as well as applicable product and...

Страница 120: ...port on your watch 2 Plug the large end of the USB cable into a USB charging port The watch displays the current battery charge level Specifications Battery type Rechargeable built in lithium ion battery Water rating 10 ATM1 Operating and storage temperature range From 20º to 45ºC from 4º to 113ºF USB charging temperature range From 0º to 45ºC from 32º to 113ºF European Union EU wireless frequenci...

Страница 121: ...onged exposure to these substances can damage the case Avoid pressing the keys under water Keep the leather band clean and dry Avoid swimming or showering with the leather band Exposure to water or sweat can damage or discolor the leather band Use silicone bands as an alternative Avoid extreme shock and harsh treatment because it can degrade the life of the product Do not store the device where pr...

Страница 122: ...ent NOTE The device is not compatible with Windows 95 98 Me Windows NT and Mac OS 10 3 and earlier Deleting Files NOTICE If you do not know the purpose of a file do not delete it Your device memory contains important system files that should not be deleted 1 Open the Garmin drive or volume 2 If necessary open a folder or volume 3 Select a file 4 Press the Delete key on your keyboard NOTE Mac opera...

Страница 123: ...d more information about this product on the Garmin website Go to support garmin com for additional manuals articles and software updates Go to buy garmin com or contact your Garmin dealer for information about optional accessories and replacement parts Go to www garmin com ataccuracy for information about feature accuracy This is not a medical device My device is in the wrong language You can cha...

Страница 124: ...e You can customize the optional data fields Customizing the Data Screens page 31 My headphones will not connect to the watch If your headphones were previously connected to your phone using Bluetooth technology they may connect to your phone before connecting to your watch You can try these tips Turn off Bluetooth technology on your phone Refer to the owner s manual for your phone for more inform...

Страница 125: ...Screen Settings page 110 Reduce the screen brightness Changing the Screen Settings page 110 Use UltraTrac satellite mode for your activity Satellite Settings page 37 Turn off Bluetooth technology when you are not using connected features Controls page 68 When pausing your activity for a longer period of time use the Resume Later option Stopping an Activity page 13 Use a watch face that is not upda...

Страница 126: ...our step count does not seem accurate you can try these tips Wear the watch on your non dominant wrist Carry the watch in your pocket when pushing a stroller or lawn mower Carry the watch in your pocket when actively using your hands or arms only NOTE The watch may interpret some repetitive motions such as washing dishes folding laundry or clapping your hands as steps The step counts on my device ...

Страница 127: ...eps per minute right and left Lap Cadence Cycling The average cadence for the current lap Lap Cadence Running The average cadence for the current lap Last Lap Cadence Cycling The average cadence for the last completed lap Last Lap Cadence Running The average cadence for the last completed lap Charts Name Description Barometer Chart A chart showing the barometric pressure over time Elevation Chart ...

Страница 128: ...0 ft you climb you travel 60 m 200 ft the grade is 5 Lap Ascent The vertical distance of ascent for the current lap Lap Descent The vertical distance of descent for the current lap Last Lap Ascent The vertical distance of ascent for the last completed lap Last Lap Descent The vertical distance of descent for the last completed lap Maximum Ascent The maximum rate of ascent in feet per minute or met...

Страница 129: ...auge showing the amount of time in each step that you spend on the ground while running measured in milliseconds Heart Rate Gauge A color gauge showing your current heart rate zone Heart Rate Zones Ratio A color gauge showing the ratio of time spent in each heart rate zone PacePro Gauge Running Your current split pace and your target split pace Power Gauge A color gauge showing your current power ...

Страница 130: ...erval Average Max The average percentage of maximum heart rate for the current swim interval Interval Average Heart Rate The average heart rate for the current swim interval Interval Maximum HRR The maximum percentage of heart rate reserve maximum heart rate minus resting heart rate for the current swim interval Interval Maximum Max The maximum percentage of maximum heart rate for the current swim...

Страница 131: ...estination You must be navigating for this data to appear ETA at Next The estimated time of day when you will reach the next waypoint on the route adjusted to the local time of the waypoint You must be navigating for this data to appear ETE The estimated time remaining until you reach the final destination You must be navi gating for this data to appear Glide Ratio to Desti nation The glide ratio ...

Страница 132: ...on Lap Flow The overall flow score for the current lap Lap Grit The overall grit score for the current lap Laps The number of laps completed for the current activity Load The training load for the current activity Training load is the amount of excess post exercise oxygen consumption EPOC which indicates the strenuousness of your workout Performance Condition The performance condition score is a r...

Страница 133: ...ap Last Lap Pace The average pace for the last completed lap Last Length Pace The average pace for your last completed pool length Pace The current pace PacePro Fields Name Description Next Split Distance Running The total distance of the next split Next Split Target Pace Running The target pace for the next split Overall Ahead Behind Running The overall time ahead or behind of the target pace Spl...

Страница 134: ...he current activity Balance The current left right power balance Intensity Factor The Intensity Factor for the current activity Lap Balance The average left right power balance for the current lap Lap Left Peak Power Phase The average power phase peak angle for the left leg for the current lap Lap Left Power Phase The average power phase angle for the left leg for the current lap Lap Normalized Po...

Страница 135: ...se peak angle for the right leg Power phase peak is the angle range over which the rider produces the peak portion of the driving force Right Power Phase The current power phase angle for the right leg Power phase is the pedal stroke region where positive power is produced Time in Zone The time elapsed in each power zone Time Seated The time spent seated while pedaling for the current activity Tim...

Страница 136: ...nd on the ground while running measured in milliseconds Ground contact time is not calculated while walking Lap GCT Balance The average ground contact time balance for the current lap Lap Ground Contact Time The average amount of ground contact time for the current lap Lap Stride Length The average stride length for the current lap Lap Vertical Oscillation The average amount of vertical oscillatio...

Страница 137: ... in heading Last Lap Speed The average speed for the last completed lap Maximum SOG The maximum speed of travel for the current activity regardless of the course steered and temporary variations in heading Maximum Speed The top speed for the current activity Max Nautical SOG The maximum speed of travel in knots for the current activity regardless of the course steered and temporary variations in h...

Страница 138: ... sports The average number of strokes per minute spm during the current lap Lap Strokes Swimming The total number of strokes for the current lap Lap Strokes Paddle sports The total number of strokes for the current lap Last Lap Distance Per Stroke Swimming The average distance traveled per stroke during the last completed lap Last Lap Distance Per Stroke Paddle sports The average distance traveled...

Страница 139: ...ure of the air Your body temperature affects the temperature sensor You can pair a tempe sensor with your device to provide a consistent source of accurate temperature data Timer Fields Name Description Average Lap Time The average lap time for the current activity Elapsed Time The total time recorded For example if you start the activity timer and run for 10 minutes then stop the timer for 5 minu...

Страница 140: ...153 163 spm 278 308 ms Red 5 153 spm 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 foo...

Страница 141: ...0 13 0 cm 8 7 10 1 10 1 11 9 Red 5 11 5 cm 13 0 cm 10 1 11 9 VO2 Max Standard Ratings These tables include standardized classifications for VO2 max estimates by age and gender Males Percentile 20 29 30 39 40 49 50 59 60 69 70 79 Superior 95 55 4 54 52 5 48 9 45 7 42 1 Excellent 80 51 1 48 3 46 4 43 4 39 5 36 7 Good 60 45 4 44 42 4 39 2 35 5 32 3 Fair 40 41 7 40 5 38 5 35 6 32 3 29 4 Poor 0 40 41 7...

Страница 142: ... 5 04 Good From 2 79 to 3 92 Fair From 2 23 to 2 78 Untrained Less than 2 23 Females Watts per Kilogram W kg Superior 4 30 and greater Excellent From 3 33 to 4 29 Good From 2 36 to 3 32 Fair From 1 90 to 2 35 Untrained Less than 1 90 FTP ratings are based on research by Hunter Allen and Andrew Coggan PhD Training and Racing with a Power Meter Boulder CO VeloPress 2010 134 Appendix ...

Страница 143: ...f your wheel or use one of the calculators available on the internet Tire Size Wheel Circumference mm 20 1 75 1515 20 1 3 8 1615 22 1 3 8 1770 22 1 1 2 1785 24 1 1753 24 3 4 Tubular 1785 24 1 1 8 1795 24 1 75 1890 24 1 1 4 1905 24 2 00 1925 24 2 125 1965 26 7 8 1920 26 1 1 0 1913 26 1 1952 26 1 25 1953 26 1 1 8 1970 26 1 40 2005 26 1 50 2010 26 1 75 2023 26 1 95 2050 26 2 00 2055 26 1 3 8 2068 26 ...

Страница 144: ...6 700 30C 2146 700 32C 2155 700 35C 2168 700 38C 2180 700 40C 2200 700 44C 2235 700 45C 2242 700 47C 2268 Symbol Definitions These symbols may appear on the device or accessory labels WEEE disposal and recycling symbol The WEEE symbol is attached to the product in compliance with the EU directive 2012 19 EU on Waste Electrical and Electronic Equipment WEEE It is intended to deter the improper disp...

Страница 145: ......

Страница 146: ...support garmin com GUID 85E8D94D E009 4EDD A980 C9EE59C1F323 v1 March 2022 ...

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