Viewing Your Performance Condition; Lactate Threshold; Performing A Guided Test To Determine Your Lactate Threshold; Getting Your Ftp Estimate - Garmin FORERUNNER 945 Owner's Manual

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
page 13).

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
the Data Screens, page
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
Zones, page 7).
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
Sensors, page 28).
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 START.
2
Select an outdoor running activity.
GPS is required to complete the test.
3
Hold .
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.
Heart Rate Features
(About VO2 Max. Estimates,
(Customizing
30).
(Setting Your Heart Rate
(Pairing Your Wireless
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 (Pairing Your Wireless Sensors,
page 28), and you must get your VO2 max. estimate
Your VO2 Max. Estimate for Cycling, page
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 START 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
Blue
Green
Orange
Red
For more information, see the appendix
page 43).
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
Sensors, page 28), and you must get your VO2 max. estimate
(Getting Your VO2 Max. Estimate for Cycling, page
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 START.
2 Select a cycling activity.
3 Hold .
4 Select Training > FTP Guided Test.
5 Follow the on-screen instructions.
After you begin your ride, the device displays each step
duration, the target, and current power data. A message
appears when the test is complete.
6
After you complete the guided test, complete the cool down,
stop the timer, and save the activity.
Your FTP appears as a value measured in watts per
kilogram, your power output in watts, and a position on the
color gauge.
7
Select an option:
• Select Accept to save the new FTP.
• Select Decline to keep your current FTP.

Training Status

These measurements are estimates that can help you track and
understand your training activities. The measurements require a
few activities using wrist-based heart rate or a compatible chest
(Getting
14).

Superior

Excellent

Good

Fair

Untrained
(FTP Ratings,
(Pairing Your Wireless
14).
15