Recovery Time; Viewing Your Recovery Time; Recovery Heart Rate; Pulse Oximeter - Garmin FORERUNNER 945 Owner's Manual

Low aerobic focus: Your training load is mostly low aerobic
activity. This provides a solid foundation and prepares you for
adding more intense workouts.
High aerobic focus: Your training load is mostly high aerobic
activity. These activities help to improve lactate threshold,
VO2 max., and endurance.
Anaerobic focus: Your training load is mostly intense activity.
This leads to rapid fitness gains, but should be balanced with
low aerobic activities.
Above targets: Your training load is higher than optimal, and
you should consider scaling back the duration and frequency
of your workouts.

Recovery Time

You can use your Garmin device with wrist-based heart rate or a
compatible chest heart rate monitor to display how much time
remains before you are fully recovered and ready for the next
hard workout.
NOTE: The recovery time recommendation uses your VO2 max.
estimate and may seem inaccurate at first. The device requires
you to complete a few activities to learn about your
performance.
The recovery time appears immediately following an activity.
The time counts down until it is optimal for you to attempt
another hard workout.

Viewing Your Recovery Time

For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page
heart rate (Setting Your Heart Rate Zones, page
1
Go for a run.
2
After your run, select Save.
The recovery time appears. The maximum time is 4 days.
NOTE: From the watch face, you can select UP or DOWN to
view the training status widget, and select START to scroll
through the metrics to view your recovery time.

Recovery Heart Rate

If you are training with wrist-based heart rate or a compatible
chest heart rate monitor, you can check your recovery heart rate
value after each activity. Recovery heart rate is the difference
between your exercising heart rate and your heart rate two
minutes after the exercise has stopped. For example, after a
typical training run, you stop the timer. Your heart rate is
140 bpm. After two minutes of no activity or cool down, your
heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140
minus 90). Some studies have linked recovery heart rate to
cardiac health. Higher numbers generally indicate healthier
hearts.
TIP: For best results, you should stop moving for two minutes
while the device calculates your recovery heart rate value. You
can save or discard the activity after this value appears.

Pulse Oximeter

The Forerunner device has a wrist-based pulse oximeter to
gauge the peripheral saturation of oxygen in your blood.
Knowing your oxygen saturation can help you determine how
your body is acclimating to high altitudes for alpine sport and
expedition. When you view the pulse oximeter widget while you
are not moving, your device analyzes your oxygen saturation
and your elevation. The elevation profile helps indicate how your
pulse oximeter readings are changing, relative to your to
elevation.
On the device, your pulse oximeter reading appears as an
oxygen saturation percentage and color on the graph. On your
Garmin Connect account, you can view additional details about
your pulse oximeter readings, including trends over multiple
days.
Heart Rate Features
7), and set your maximum
7).
For more information about pulse oximeter accuracy, go to
garmin.com/ataccuracy.
The oxygen saturation percentage scale.
A graph of your average oxygen saturation readings for the last 24
hours.
Your most recent oxygen saturation reading.
The elevation scale.
A graph of your elevation readings for the last 24 hours.

Viewing the Pulse Oximeter Widget

The widget displays your most recent blood oxygen saturation
percentage, a graph of your hourly average readings for the last
24 hours, and a graph of your elevation for the last 24 hours.
NOTE: The first time you view the pulse oximeter widget, the
device must acquire satellite signals to determine your elevation.
You should go outside, and wait while the device locates
satellites.
1
While you are sitting or inactive, select UP or DOWN to view
the pulse oximeter widget.
2
Remain stationary for up to 30 seconds.
NOTE: If you are too active for the watch to determine your
oxygen saturation, a message appears instead of a
percentage. You can check your oxygen saturation again
after several minutes of inactivity.
3 Select START to view a graph of your pulse oximeter
readings for the last seven days.

Turning On Pulse Oximeter Sleep Tracking

You can set your device to continuously measure your blood
oxygen saturation while you sleep.
NOTE: Unusual sleep positions can cause abnormally low
sleep-time SpO2 readings.
1
From the pulse oximeter widget, hold
2
Select Options > Sleep Pulse Ox > On.

Turning On All-Day Acclimation Mode

1
From the pulse oximeter widget, hold
2
Select Options > All Day Mode > On.
The device automatically analyzes your oxygen saturation
throughout the day, when you are not moving.
NOTE: Turning on all-day acclimation mode decreases
battery life.

Tips for Erratic Pulse Oximeter Data

If the pulse oximeter data is erratic or does not appear, you can
try these tips.
• Remain motionless while the device reads your blood oxygen
saturation.
• Wear the device above your wrist bone. The device should
be snug but comfortable.
• Hold the arm wearing the device at heart level while the
device reads your blood oxygen saturation.
• Use a silicone band.
• Clean and dry your arm before putting on the device.
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