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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.
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
Heart Rate Zones,
page 51). You can turn on the Auto
Detection feature to automatically record your lactate
threshold during an activity.
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
Your Wireless Sensors,
page 42).
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 MENU.
4 Select Training > Lactate Threshold Guided Test.
32
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.
Viewing Your Real-Time Stamina
Your watch can provide real-time stamina estimates
based on your heart rate data and VO2 max. estimate
(About VO2 Max. Estimates,
1 Hold MENU.
2 Select Activities & Apps.
3 Select a run or bike activity.
4 Select the activity settings.
5 Select Data Screens > Add New > Stamina.
(Setting Your
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
9 Press UP or DOWN to scroll to the data screen.
(Pairing
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 heart rate monitor.
Cycling performance measurements require a heart rate
monitor and a power meter.
page 29).
(Starting an Activity,
Primary stamina data field. Shows your current
stamina percentage, distance remaining, or time
remaining.
Potential stamina.
Current stamina.
Red: Stamina is depleting.
Orange: Stamina is steady.
Green: Stamina is recharging.
page 6).
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