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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 ANT+ Sensors, page
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page
maximum heart rate
(Setting Your Maximum Heart Rate,
page
8). The estimate may seem inaccurate at first. The device
requires a few runs to learn about your running performance.
1
Run for at least 10 minutes outdoors.
2
After your run, select Save.
A notification appears to display your first VO2 max. estimate
and each time your VO2 max. increases.
About VO2 Max. Estimates
VO2 max. is the maximum volume of oxygen (in milliliters) you
can consume per minute per kilogram of body weight at your
maximum performance. In simple terms, VO2 max. is an
indication of athletic performance and should increase as your
level of fitness improves. The Forerunner device requires wrist-
based heart rate or a compatible chest heart rate monitor to
display your VO2 max. estimate.
On the device, your VO2 max. estimate appears as a number,
description, and position on the color gauge. On your Garmin
Connect account, you can view additional details about your
VO2 max. estimate, including your fitness age. Your fitness age
gives you an idea of how your fitness compares with a person of
the same gender and different age. As you exercise, your fitness
age can decrease over time.
Purple
Blue
Green
Yellow
Red
VO2 max. data is provided by FirstBeat. VO2 max. analysis is
provided with permission from The Cooper Institute
information, see the appendix
page
18), and go to www.CooperInstitute.org.
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.
Heart Rate Features
11).
12), and set your
Superior
Excellent
Good
Fair
Poor
. For more
®
(VO2 Max. Standard Ratings,
Viewing Your Recovery Time
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page
maximum heart rate
(Pairing
page
8).
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 performance widget, and select START to scroll
through the performance measurements to view your
recovery time.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile
setup
(Setting Up Your User Profile, page
maximum heart rate
8).
Your device uses the VO2 max. estimate
Estimates, page
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
activities, history, and data from other devices
Activities, page
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.
Heart Rate Variability and Stress Level
Stress level is the result of a three-minute test performed while
standing still, where the Forerunner 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.
Using the Stress Level Widget
The stress level widget displays your current stress level and a
graph of your stress level for the last several hours. It can also
guide you through a breathing activity to help you relax.
1
While you are sitting or inactive, select UP or DOWN to view
the stress level widget.
2
Select START.
• If your stress level is in the low or medium range, a graph
appears showing your stress level for the last four hours.
TIP: To start a relaxation activity from the graph, select
DOWN > START, and enter a duration in minutes.
• If your stress level is in the high range, a message
appears asking you to begin a relaxation activity.
3
Select an option:
• View your stress level graph.
12), and set your
(Setting Your Maximum Heart Rate,
(Setting Your Maximum Heart Rate, page
(About VO2 Max.
9) and your training history to provide a target
™
feature, which allows your device to sync
6).
12), and set your
(Syncing
9
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