Viewing Your Heart Rate Variability and Stress Level
This feature requires a Garmin chest heart rate monitor. Before
you can view your heart rate variability (HRV) stress level, you
must put on a heart rate monitor and pair it with your device
(
).
TIP:
Garmin recommends that you measure your stress level at
approximately the same time and under the same conditions
every day.
1
If necessary, press , and select
Add
>
HRV Stress
to add
the stress app to the apps list.
2
Select
Yes
to add the app to your list of favorites.
3
From the watch face, press , select
HRV Stress
, and press
.
4
Stand still, and rest for 3 minutes.
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. It is
approximately 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 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 (
).
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible
chest heart rate monitor.
1
Add
Performance Condition
to a data screen (
).
2
Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
3
Scroll to the data screen to view your performance condition
throughout the run or ride.
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 (
).
Performing a Guided Test to Determine Your Lactate
Threshold
This feature requires a Garmin chest heart rate monitor. Before
you can perform the guided test, you must put on a heart rate
monitor and pair it with your device (
).
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 maximum heart rate value and VO2
max. estimate. If you are having trouble getting a lactate
threshold estimate, try manually lowering your maximum heart
rate value.
1
From the watch face, select .
2
Select an outdoor running activity.
GPS is required to complete the test.
3
Hold
MENU
.
4
Select
Training
>
Lactate Threshold Guided Test
.
5
Start the timer, and follow the on-screen instructions.
After you begin your run, the device displays each step
duration, the target, and current heart rate data. A message
appears when the test is complete.
6
After you complete the guided test, stop the timer and save
the activity.
If this is your first lactate threshold estimate, the device
prompts you to update your heart rate zones based on your
lactate threshold heart rate. For each additional lactate
threshold estimate, the device prompts you to accept or
decline the estimate.
Getting Your FTP Estimate
Before you can get your functional threshold power (FTP)
estimate, you must pair a chest heart rate monitor and power
meter with your device (
), and you must get your VO2 max. estimate (
Your VO2 Max. Estimate for Cycling
).
The device uses your user profile information from the initial
setup and your VO2 max. estimate to estimate your FTP. The
device will automatically detect your FTP during rides at a
steady, high intensity with heart rate and power.
1
Select
UP
or
DOWN
to view the performance widget.
2
Select to scroll through the performance measurements.
Your FTP estimate appears as a value measured in watts per
kilogram, your power output in watts, and a position on the
color gauge.
Purple
Superior
Blue
Excellent
Green
Good
Orange
Fair
Red
Untrained
For more information, see the appendix (
).
NOTE:
When a performance notification alerts you to a new
FTP, you can select Accept 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 (
), and you must get your VO2 max. estimate
(
Getting Your VO2 Max. Estimate for Cycling
).
NOTE:
The FTP test is a challenging workout that takes about
30 minutes to complete. Choose a practical and mostly flat route
that allows you to ride at a steadily increasing effort, similar to a
time trial.
1
From the watch face, select .
2
Select a cycling activity.
3
Hold
MENU
.
4
Select
Training
>
FTP Guided Test
.
18
Heart Rate Features
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