Viewing Your Performance Condition; Lactate Threshold; Performing A Guided Test To Determine Your Lactate Threshold; Getting Your Ftp Estimate - Garmin MARQ AVIATOR Owner's Manual

as a data field to one of your training screens to monitor
your ability throughout the activity. Performance condition
can also be an indicator of fatigue level, especially at the
end of a long training run or ride.
NOTE: The device requires a few runs or rides with a heart
rate monitor to get an accurate VO2 max. estimate and
learn about your running or riding ability
Estimates, page 24).

Viewing Your Performance Condition

This feature requires wrist-based heart rate or a
compatible chest heart rate monitor.
1 Add Performance Condition to a data screen
(Customizing the Data Screens,
2 Go for a run or ride.
After 6 to 20 minutes, your performance condition
appears.
3 Scroll to the data screen to view your performance
condition throughout the run or ride.

Lactate Threshold

Lactate threshold is the exercise intensity at which lactate
(lactic acid) starts to accumulate in the bloodstream. In
running, it is the estimated level of 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
Heart Rate Zones, page 31). 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 device
Your Wireless Sensors, page 58).
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 START.
2 Select an outdoor running activity.
GPS is required to complete the test.
3 Hold MENU.
4 Select Training > Lactate Threshold Guided Test.
Heart Rate Features
(About VO2 Max.
page 46).
(Setting Your
(Pairing
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
Sensors, page 58), and you must get your VO2 max.
estimate (Getting Your VO2 Max. Estimate for Cycling,
page 25).
The device uses your user profile information from the
initial setup and your VO2 max. estimate to estimate 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 START 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.
Purple
Blue
Green
Orange
Red
For more information, see the appendix
page 71).
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 25).
NOTE: The FTP test is a challenging workout that takes
about 30 minutes to complete. Choose a practical and
(Pairing Your Wireless
Superior
Excellent
Good
Fair
Untrained
(FTP Ratings,
page 58), and you must
(Getting Your VO2 Max.
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