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run types to affect your VO2 max. estimate
VO2 Max. Recording,
page 25).
1 Start a running activity.
2 Run for at least 10 minutes outdoors.
3 After your run, select Save.
4 Press UP or DOWN to scroll through the performance
measurements.
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 watch
Wireless Sensors,
page 58). If you are using a chest heart
rate monitor, you must put it on and pair it with your
watch.
For the most accurate estimate, complete the user profile
setup
(Setting Up Your User Profile,
your maximum heart rate
page 31). The estimate may seem inaccurate at first.
The watch requires a few rides to learn about your cycling
performance.
1 Start a cycling activity.
2 Ride at a steady, high intensity for at least 20 minutes.
3 After your ride, select Save.
4 Press UP or DOWN to scroll through the performance
measurements.
Turning Off VO2 Max. Recording
You can turn VO2 max. recording off for trail run or ultra
run activities
(About VO2 Max. Estimates,
1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Record VO2 Max. > Off.
Viewing Your Fitness Age
Your fitness age gives you an idea of how your fitness
compares with a person of the same gender. Your device
uses information, such as your age, body mass index
(BMI), resting heart rate data, and vigorous activity history
to provide a fitness age. If you have a Garmin Index
scale, your device uses the body fat percentage metric
instead of BMI to determine your fitness age. Exercise and
lifestyle changes can impact your fitness age.
NOTE: For the most accurate fitness age, complete the
user profile setup
(Setting Up Your User Profile,
1 From the Garmin Connect app, select
2 Select Health Stats > Fitness Age.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile
setup
(Setting Up Your User Profile,
your maximum heart rate
page 31).
Your device uses the VO2 max. estimate
Estimates,
page 24) and your training history to provide
Heart Rate Features
(Turning Off
(Pairing Your
page 31) and set
(Setting Your Heart Rate Zones,
page 24).
page 31).
or
page 31), and set
(Setting Your Heart Rate Zones,
(About VO2 Max.
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
allows your device to sync activities, history, and data
from other devices
Measurements,
1 From the watch face, select UP or DOWN to view the
performance widget.
2 Select START 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 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. Each
label is color coded and corresponds to your training load
focus
(Training Load Focus,
phrase, 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.
feature, which
™
(Syncing Activities and Performance
page 24).
page 29). Each feedback
Anaerobic Benefit
No benefit.
Minor benefit.
25
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