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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,
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,
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.
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
Wireless Sensors,
page 45), and you must get your
VO2 max. estimate
(Getting Your VO2 Max. Estimate for
Cycling,
page 22).
The device uses your user profile information from the
initial setup and your VO2 max. estimate to estimate
24
page 26).
page 45).
.
(Pairing Your
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.
Superior
Purple
Excellent
Blue
Good
Green
Fair
Orange
Untrained
Red
For more information, see the appendix
Ratings,
page 55).
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
(Turning Off Performance Notifications,
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,
you must get your VO2 max. estimate
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�
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.
(FTP
page 20).
page 45), and
(Getting Your
page 22).
.
Heart Rate Features
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