22
Heart Rate Features
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
(
About VO2 Max. Estimates, page 20
).
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
Customizing the Data Screens, page 37
).
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
(
Setting Your Heart Rate Zones, page 26
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 (
Pairing Your Wireless Sensors, page 47
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 (
Getting Your VO2 Max. Estimate for
).
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 (
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