Garmin Forerunner 945 Owners Manual - Page 24

Pulse Oximeter

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yourself time to recover by adding lighter training to your schedule. No Status: The device needs one or two weeks of training history, including activities with VO2 max. results from running or cycling, to determine your training status. Tips for Getting Your Training Status The training status feature depends on updated assessments of your fitness level, including at least two VO2 max. measurements per week. Your VO2 max. estimate is updated after outdoor runs or rides with power during which your heart rate reached at least 70% of your maximum heart rate for several minutes. The trail run and indoor run activities do not generate a VO2 max. estimate in order to preserve the accuracy of your fitness level trend. To get the most out of the training status feature, you can try these tips. • At least two times per week, run or ride outdoors with a power meter, and reach a heart rate higher than 70% of your maximum heart rate for at least 10 minutes. After using the device for one week, your training status should be available. • Record all of your fitness activities on this device, or enable the Physio TrueUp feature, allowing your device to learn about your performance (Syncing Activities and Performance Measurements, page 15). Training Load Training load is a measurement of your training volume over the last seven days. It is the sum of your excess post-exercise oxygen consumption (EPOC) measurements for the last seven days. The gauge indicates whether your current load is low, high, or within the optimal range to maintain or improve your fitness level. The optimal range is determined based on your individual fitness level and training history. The range adjusts as your training time and intensity increase or decrease. Training Load Focus In order to maximize performance and fitness gains, training should be distributed across three categories: low aerobic, high aerobic, and anaerobic. Training load focus shows you how much of your training is currently in each category and provides training targets. Training load focus requires at least 7 days of training to determine if your training load is low, optimal, or high. After 4 weeks of training history, your training load estimate will have more detailed target information to help you balance your training activities. Below targets: Your training load is lower than optimal in all intensity categories. Try increasing the duration or frequency of your workouts. Low aerobic shortage: Try adding more low aerobic activities to provide recovery and balance for your higher intensity activities. High aerobic shortage: Try adding more high aerobic activities to help improve your lactate threshold and VO2 max. over time. Anaerobic shortage: Try adding a few more intense, anaerobic activities to improve your speed and anaerobic capacity over time. Balanced: Your training load is balanced and provides allaround fitness benefits as you continue training. 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 8), and set your maximum heart rate (Setting Your Heart Rate Zones, 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 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. You can manually begin a pulse oximeter reading by viewing the pulse oximeter widget (Getting Pulse Oximeter Readings, page 19). You can also turn on all-day readings (Turning On All-Day Acclimation Mode, page 19). When you remain motionless, 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. For more information about pulse oximeter accuracy, go to garmin.com/ataccuracy. 18 Heart Rate Features

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yourself time to recover by adding lighter training to your
schedule.
No Status
: The device needs one or two weeks of training
history, including activities with VO2 max. results from
running or cycling, to determine your training status.
Tips for Getting Your Training Status
The training status feature depends on updated assessments of
your fitness level, including at least two VO2 max.
measurements per week. Your VO2 max. estimate is updated
after outdoor runs or rides with power during which your heart
rate reached at least 70% of your maximum heart rate for
several minutes. The trail run and indoor run activities do not
generate a VO2 max. estimate in order to preserve the accuracy
of your fitness level trend.
To get the most out of the training status feature, you can try
these tips.
•
At least two times per week, run or ride outdoors with a
power meter, and reach a heart rate higher than 70% of your
maximum heart rate for at least 10 minutes.
After using the device for one week, your training status
should be available.
•
Record all of your fitness activities on this device, or enable
the Physio TrueUp feature, allowing your device to learn
about your performance (
Syncing Activities and Performance
Measurements
, page 15
).
Training Load
Training load is a measurement of your training volume over the
last seven days. It is the sum of your excess post-exercise
oxygen consumption (EPOC) measurements for the last seven
days. The gauge indicates whether your current load is low,
high, or within the optimal range to maintain or improve your
fitness level. The optimal range is determined based on your
individual fitness level and training history. The range adjusts as
your training time and intensity increase or decrease.
Training Load Focus
In order to maximize performance and fitness gains, training
should be distributed across three categories: low aerobic, high
aerobic, and anaerobic. Training load focus shows you how
much of your training is currently in each category and provides
training targets. Training load focus requires at least 7 days of
training to determine if your training load is low, optimal, or high.
After 4 weeks of training history, your training load estimate will
have more detailed target information to help you balance your
training activities.
Below targets
: Your training load is lower than optimal in all
intensity categories. Try increasing the duration or frequency
of your workouts.
Low aerobic shortage
: Try adding more low aerobic activities
to provide recovery and balance for your higher intensity
activities.
High aerobic shortage
: Try adding more high aerobic activities
to help improve your lactate threshold and VO2 max. over
time.
Anaerobic shortage
: Try adding a few more intense, anaerobic
activities to improve your speed and anaerobic capacity over
time.
Balanced
: Your training load is balanced and provides all-
around fitness benefits as you continue training.
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 8
), and set your maximum
heart rate (
Setting Your Heart Rate Zones
, 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 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.
You can manually begin a pulse oximeter reading by viewing the
pulse oximeter widget (
Getting Pulse Oximeter Readings
,
page 19
). You can also turn on all-day readings (
Turning On
All-Day Acclimation Mode
, page 19
). When you remain
motionless, 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.
For more information about pulse oximeter accuracy, go to
garmin.com/ataccuracy
.
18
Heart Rate Features