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VO2 max. data is provided by FirstBeat. VO2 max. analysis is
provided with permission from The Cooper Institute
information, see the appendix
page
47), and go to www.CooperInstitute.org.
Getting Your VO2 Max. Estimate for Running
This feature requires wrist-based heart rate or a compatible
chest heart rate monitor. If you are using a chest heart rate
monitor, you must put it on and pair it with your device
Your Wireless Sensors, page
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page
maximum heart rate
(Setting Your Heart Rate Zones, page
The estimate may seem inaccurate at first. The device requires
a few runs to learn about your running performance. You can
disable VO2 max. recording for ultra run and trail run activities if
you do not want those run types to affect your VO2 max.
estimate
(Turning Off VO2 Max. Recording, page
1
Run for at least 10 minutes outdoors.
2
After your run, select Save.
3
Select UP or DOWN to scroll through the performance
measurements.
TIP: You can select
Getting Your VO2 Max. Estimate for Cycling
This feature requires a power meter and wrist-based heart rate
or a compatible chest heart rate monitor. The power meter must
be paired with your Enduro device
Sensors, page
39). If you are using a chest heart rate monitor,
you must put it on and pair it with your device.
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page
heart rate
(Setting Your Heart Rate Zones, page
estimate may seem inaccurate at first. The device requires a few
rides to learn about your cycling performance.
1
Ride at a steady, high intensity for at least 20 minutes.
2
After your ride, select Save.
3
Select UP or DOWN to scroll through the performance
measurements.
TIP: You can select
Turning Off VO2 Max. Recording
You can turn VO2 max. recording off for trail run or ultra run
activities
(About VO2 Max. Estimates, page
1
Hold MENU.
2
Select Activities & Apps.
3
Select an activity.
4
Select the activity settings.
5
Select Record VO2 Max. > Off.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page
maximum heart rate
(Setting Your Heart Rate Zones, page
Your device uses the VO2 max. estimate
Estimates, page
16) and your training history to provide a target
race time. The device analyzes several weeks of your training
data to refine the race time estimates.
TIP: If you have more than one Garmin device, you can enable
the Physio TrueUp
™
feature, which allows your device to sync
Heart Rate Features
Superior
Excellent
Good
Fair
Poor
. For more
®
(VO2 Max. Standard Ratings,
39).
21), and set your
17).
to view additional information.
(Pairing Your Wireless
21) and set your maximum
21). The
to view additional information.
16).
21), and set your
(About VO2 Max.
activities, history, and data from other devices
Activities and Performance Measurements, page
1
From the watch face, select UP or DOWN to view the
performance widget.
2
Select
to scroll through the performance measurements.
Your projected race times appear for 5K, 10K, half marathon,
and marathon distances.
NOTE: The projections may seem inaccurate at first. The
device requires a few runs to learn about your running
performance.
About Training Effect
Training Effect measures the impact of an activity on your
aerobic and anaerobic fitness. Training Effect accumulates
(Pairing
during the activity. As the activity progresses, the Training Effect
value increases. Training Effect is determined by your user
profile information and training history, and heart rate, duration,
and intensity of your activity. There are seven different Training
Effect labels to describe the primary benefit of your activity.
21).
Each label is color coded and corresponds to your training load
focus
(Training Load Focus, page
for example, "Highly Impacting VO2 Max." has a corresponding
description in your Garmin Connect activity details.
Aerobic Training Effect uses your heart rate to measure how the
accumulated intensity of an exercise affects your aerobic fitness
and indicates if the workout had a maintaining or improving
effect on your fitness level. Your excess post-exercise oxygen
consumption (EPOC) accumulated during exercise is mapped to
a range of values that account for your fitness level and training
habits. Steady workouts at moderate effort or workouts involving
longer intervals (>180 sec) have a positive impact on your
aerobic metabolism and result in an improved aerobic Training
Effect.
Anaerobic Training Effect uses heart rate and speed (or power)
to determine how a workout affects your ability to perform at
very high intensity. You receive a value based on the anaerobic
contribution to EPOC and the type of activity. Repeated high-
intensity intervals of 10 to 120 seconds have a highly beneficial
impact on your anaerobic capability and result in an improved
anaerobic Training Effect.
You can add Aerobic Training Effect and Anaerobic Training
Effect as data fields to one of your training screens to monitor
your numbers throughout the activity.
Training Effect Aerobic Benefit
From 0.0 to 0.9 No benefit.
From 1.0 to 1.9 Minor benefit.
From 2.0 to 2.9 Maintains your aerobic
From 3.0 to 3.9 Impacts your aerobic
From 4.0 to 4.9 Highly impacts your
5.0
Training Effect technology is provided and supported by
Firstbeat Technologies Ltd. For more information, go to
www.firstbeat.com.
Heart Rate Variability and Stress Level
21).
Stress level is the result of a three-minute test performed while
standing still, where the Enduro device analyzes heart rate
variability to determine your overall stress. Training, sleep,
nutrition, and general life stress all impact how a runner
performs. The stress level range is from 1 to 100, where 1 is a
very low stress state and 100 is a very high stress state.
Knowing your stress level can help you decide if your body is
ready for a tough training run or yoga.
20). Each feedback phrase,
Anaerobic Benefit
No benefit.
Minor benefit.
Maintains your anaerobic
fitness.
fitness.
Impacts your anaerobic
fitness.
fitness.
Highly impacts your
aerobic fitness.
anaerobic fitness.
Overreaching and
Overreaching and
potentially harmful without
potentially harmful without
enough recovery time.
enough recovery time.
(Syncing
16).
17
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