Conducting An Ftp Test; Lactate Threshold; Performing A Guided Test To Determine Your Lactate Threshold - Garmin D2 MACH 1 STANDARD Owner's Manual

FTP. The watch will automatically detect your FTP during
rides at a steady, high intensity with heart rate and power.
1 Press UP or DOWN to view the performance glance.
2 Press START to view glance details.
3 Press UP or DOWN to view your FTP estimate.
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 92).
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
(Pairing Your Wireless Sensors,
get your VO2 max. estimate
Estimate for Cycling, page 42).
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 MENU.
4 Select Training > Workout Library > 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.
44
Superior
Excellent
Good
Fair
Untrained
(FTP Ratings,
page 58), and you must
(Getting Your VO2 Max.

Lactate Threshold

Lactate threshold is the exercise intensity at which lactate
(lactic acid) starts to accumulate in the bloodstream.
In running, this intensity level is estimated in terms of
pace, heart rate, or power. 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 10 km 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 68). 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 watch
Wireless Sensors, page 58).
The watch uses your user profile information from the
initial setup and your VO2 max. estimate to estimate your
lactate threshold. The watch will automatically detect your
lactate threshold during runs at a steady, high intensity
with heart rate.
TIP: The watch 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, press START.
2 Select an outdoor running activity.
GPS is required to complete the test.
3 Hold MENU.
4 Select Training > Workout Library > Lactate Threshold
Guided Test.
5 Press START to start the activity timer, and follow the
on-screen instructions.
After you begin your run, the watch 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 activity
timer and save the activity.
If this is your first lactate threshold estimate, the watch
prompts you to update your heart rate zones based on
your lactate threshold heart rate. For each additional
lactate threshold estimate, the watch prompts you to
accept or decline the estimate.
(Setting Your
(Pairing Your
Appearance