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FTP Ratings, Endurance Score Ratings

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Males Good Fair Poor Percentile 60 40 0-40 20-29 45.4 41.7

Section	Page
Table of Contents	3
Introduction	9
Getting Started	9
Device Overview	9
Enabling and Disabling the Touchscreen	9
Using the Watch	9
Clearing User Data with the Kill Switch Feature	9
Clocks	10
Setting an Alarm	10
Editing an Alarm	10
Starting the Countdown Timer	10
Deleting a Timer	10
Using the Stopwatch	10
Adding Alternate Time Zones	10
Editing an Alternate Time Zone	10
Flying	11
Aviation Alerts	11
Setting Aviation Alerts	11
Viewing the Altimeter	11
Calculating Density Altitude	11
Viewing Aviation Weather Information	12
Viewing METAR Information	12
Viewing TAF Information	12
Viewing NEXRAD Weather Radar	13
Viewing PLANESYNC™‎ Data	13
Flying Activity	13
Starting a Flight	13
Viewing Your SpO2 Readings in Flight	14
Navigating to the Nearest Airport	14
Navigating to an Aviation Waypoint by Its Identifier	14
Stopping Navigation	14
Enabling Emergency Mode	14
Viewing Waypoint Information	15
Horizontal Situation Indicator	15
Routes and Flight Plans	15
Finding a Waypoint	15
Creating a Flight Plan on Your Watch	15
Following a Flight Plan	15
Viewing a Flight Plan on the Map	16
Reversing and Following a Flight Plan	16
Editing a Flight Plan	16
Deleting a Flight Plan	16
Aviation Settings	16
Selecting a Favorite Airport	16
Activities and Apps	16
Starting an Activity	17
Tips for Recording Activities	17
Stopping an Activity	17
Evaluating an Activity	17
Running	17
Going for a Track Run	17
Tips for Recording a Track Run	18
Going for a Virtual Run	18
Calibrating the Treadmill Distance	18
Recording an Ultra Run Activity	18
Recording an Obstacle Racing Activity	18
Swimming	18
Swim Terminology	19
Stroke Types	19
Tips for Swimming Activities	19
Auto Rest and Manual Rest	19
Training with the Drill Log	19
Multisport	19
Triathlon Training	20
Creating a Multisport Activity	20
Indoor Activities	20
Health Snapshot™‎	20
Recording a Strength Training Activity	20
Recording a HIIT Activity	20
Using an Indoor Trainer	21
Gaming	21
Using the Garmin GameOn™‎ App	21
Recording a Manual Gaming Activity	21
Climbing Sports	21
Recording an Indoor Climbing Activity	21
Recording a Bouldering Activity	22
Starting an Expedition	22
Recording a Track Point Manually	22
Viewing Track Points	22
Going Hunting	22
Marine Activities	22
Sailing	22
Tack Assist	22
Calibrating the Tack Assist	23
Entering a Fixed Tack Angle	23
Entering a True Wind Direction	23
Tips for Getting the Best Lift Estimate	23
Sail Racing	23
Setting the Starting Line	23
Starting a Race	23
Water Sports	24
Viewing Your Water Sport Runs	24
Fishing	24
Going Fishing	24
Tides	24
Viewing Tide Information	24
Setting a Tide Alert	25
Anchor	25
Marking Your Anchor Location	25
Anchor Settings	25
Trolling Motor Remote	25
Pairing Your Watch and Trolling Motor	25
Skiing and Winter Sports	25
Viewing Your Ski Runs	25
Recording a Backcountry Skiing or Snowboarding Activity	26
Cross-Country Skiing Power Data	26
Golfing	26
Playing Golf	26
Golf Menu	26
Moving the Flag	27
Virtual Caddie	27
PlaysLike Distance Icons	27
PlaysLike Distance Factors	27
PlaysLike Settings	27
Measuring Distance with Touch Targeting	28
Viewing Measured Shots	28
Manually Measuring a Shot	28
Keeping Score	28
Recording Statistics	28
Scoring Settings	28
About Stableford Scoring	28
Viewing the Wind Speed and Direction	29
Viewing the Direction to the Pin	29
Saving Custom Targets	29
Big Numbers Mode	29
Swing Tempo Training	29
The Ideal Swing Tempo	29
Analyzing Your Swing Tempo	30
Viewing the Tip Sequence	30
Jumpmaster	30
Planning a Jump	30
Jump Types	30
Entering Jump Information	30
Entering Wind Information for HAHO and HALO Jumps	30
Resetting Wind Information	31
Entering Wind Information for a Static Jump	31
Constant Settings	31
Customizing Activities and Apps	31
Adding or Removing a Favorite Activity	31
Changing the Order of an Activity in the Apps List	31
Customizing the Data Screens	31
Adding a Map to an Activity	31
Creating a Custom Activity	32
Activities and App Settings	32
Activity Alerts	34
Setting an Alert	34
Activity Map Settings	34
Routing Settings	34
Using ClimbPro	35
Enabling Auto Climb	35
Satellite Settings	35
Segments	35
Strava™‎ Segments	36
Viewing Segment Details	36
Racing a Segment	36
Applied Ballistics®‎	36
AB Synapse - Garmin App	36
Applied Ballistics Options	36
Quickly Editing Shooting Conditions	37
Environment	37
Editing the Environment	37
Enabling Auto Update	37
Range Card	37
Customizing the Range Card Fields	37
Editing the Range Increment	37
Setting the Base Range	37
Targets	37
Changing the Target	37
Editing the Target	37
Profile	37
Selecting a Different Profile	37
Adding a Profile	37
Deleting a Profile	38
Customizing the Profile Data Screen	38
Editing Bullet Properties	38
Editing Gun Properties	38
Calibrating the Muzzle Velocity	38
Calibrating the Drop Scale Factor	38
Viewing the Drop Scale Factor Table	38
Editing the Muzzle Velocity and Temperature Table	38
Clearing the Muzzle Velocity and Temperature Table	38
Applied Ballistics Glossary of Terms	38
Training	41
Unified Training Status	41
Syncing Activities and Performance Measurements	41
Training for a Race Event	41
Race Calendar and Primary Race	41
Workouts	41
Starting a Workout	41
Workout Execution Score	42
Following a Workout From Garmin Connect	42
Following a Daily Suggested Workout	42
Starting an Interval Workout	42
Customizing an Interval Workout	42
Recording a Critical Swim Speed Test	42
Using Virtual Partner®‎	43
Setting a Training Target	43
Racing a Previous Activity	43
About the Training Calendar	43
Using Garmin Connect Training Plans	43
Adaptive Training Plans	43
PacePro Training	43
Downloading a PacePro Plan from Garmin Connect	44
Creating a PacePro Plan on Your Watch	44
Starting a PacePro Plan	44
Power Guide	44
Creating and Using a Power Guide	44
History	45
Using History	45
Multisport History	45
Personal Records	45
Viewing Your Personal Records	45
Restoring a Personal Record	45
Clearing Personal Records	45
Viewing Data Totals	45
Using the Odometer	46
Deleting History	46
Appearance	46
Watch Face Settings	46
Default Watch Face	46
Customizing the Watch Face	46
Glances	46
Viewing the Glance Loop	48
Customizing the Glance Loop	49
Creating Glance Folders	49
Body Battery	49
Tips for Improved Body Battery Data	49
Performance Measurements	49
About VO2 Max.‍ Estimates	50
Getting Your VO2 Max.‍ Estimate for Running	50
Getting Your VO2 Max.‍ Estimate for Cycling	50
Viewing Your Predicted Race Times	50
Heart Rate Variability Status	51
Heart Rate Variability and Stress Level	51
Viewing Your Heart Rate Variability and Stress Level	51
Performance Condition	51
Viewing Your Performance Condition	52
Getting Your FTP Estimate	52
Conducting an FTP Test	52
Lactate Threshold	52
Performing a Guided Test to Determine Your Lactate Threshold	52
Viewing Your Real-Time Stamina	53
Viewing Your Power Curve	53
Training Status	53
Training Status Levels	54
Tips for Getting Your Training Status	54
Acute Load	54
Training Load Focus	54
Load Ratio	55
About Training Effect	55
Recovery Time	55
Recovery Heart Rate	55
Heat and Altitude Performance Acclimation	56
Pausing and Resuming Your Training Status	56
Training Readiness	56
Endurance Score	56
Hill Score	57
Viewing Cycling Ability	57
Adding a Stock	57
Adding Weather Locations	57
Using the Jet Lag Adviser	57
Planning a Trip in the Garmin Connect App	57
Controls	57
Customizing the Controls Menu	59
Using the LED Flashlight	59
Editing the Custom Flashlight Strobe	59
Using the Flashlight Screen	59
Garmin Pay	60
Setting Up Your Garmin Pay Wallet	60
Paying for a Purchase Using Your Watch	60
Adding a Card to Your Garmin Pay Wallet	60
Managing Your Garmin Pay Cards	60
Changing Your Garmin Pay Passcode	60
Morning Report	60
Customizing Your Morning Report	60
Sensors and Accessories	61
Wrist Heart Rate	61
Wearing the Watch	61
Tips for Erratic Heart Rate Data	61
Wrist Heart Rate Monitor Settings	61
Setting an Abnormal Heart Rate Alert	61
Broadcasting Heart Rate Data	61
Pulse Oximeter	62
Getting Pulse Oximeter Readings	62
Setting the Pulse Oximeter Mode	62
Tips for Erratic Pulse Oximeter Data	62
Compass	63
Setting the Compass Heading	63
Compass Settings	63
Calibrating the Compass Manually	63
Setting the North Reference	63
Altimeter and Barometer	63
Altimeter Readings	63
Altimeter Settings	64
Calibrating the Barometric Altimeter	64
Barometer Settings	64
Calibrating the Barometer	64
Elevation Settings	64
Wireless Sensors	64
Pairing Your Wireless Sensors	66
HRM-Pro Running Pace and Distance	66
Tips for Recording Running Pace and Distance	66
Running Dynamics	66
Tips for Missing Running Dynamics Data	67
Running Power	67
Running Power Settings	67
Using the Varia Camera Controls	67
inReach Remote	67
Using the inReach Remote	67
VIRB Remote	68
Controlling a VIRB Action Camera	68
Controlling a VIRB Action Camera During an Activity	68
Xero Laser Location Settings	68
Map	68
Viewing the Map	69
Saving or Navigating to a Location on the Map	69
Navigating with the Around Me Feature	69
Map Settings	69
Managing Maps	70
Downloading Maps with Outdoor Maps+	70
Downloading TopoActive Maps	70
Deleting Maps	70
Map Themes	70
Marine Map Settings	70
Showing and Hiding Map Data	71
Music	71
Connecting to a Third-Party Provider	71
Downloading Audio Content from a Third-Party Provider	71
Downloading Personal Audio Content	71
Listening to Music	71
Music Playback Controls	72
Connecting Bluetooth Headphones	72
Changing the Audio Mode	72
Connectivity	72
Phone Connectivity Features	72
Pairing Your Phone	72
Enabling Bluetooth Notifications	72
Viewing Notifications	72
Receiving an Incoming Phone Call	72
Replying to a Text Message	73
Managing Notifications	73
Turning Off the Bluetooth Phone Connection	73
Turning On and Off Phone Connection Alerts	73
Turning On and Off Find My Phone Alerts	73
Locating a Phone Lost During a GPS Activity	73
Playing Audio Prompts During an Activity	73
Wi‑Fi Connectivity Features	74
Connecting to a Wi‑Fi Network	74
Phone Apps and Computer Applications	74
Garmin Connect	74
Using the Garmin Connect App	74
Updating the Software Using the Garmin Connect App	74
Using Garmin Connect on Your Computer	74
Updating the Software Using Garmin Express	75
Manually Syncing Data with Garmin Connect	75
Connect IQ Features	75
Downloading Connect IQ Features	75
Downloading Connect IQ Features Using Your Computer	75
Garmin Explore™‎	75
Garmin Golf App	75
Connecting to the Garmin Pilot App	75
Updating the Aviation Database	75
Syncing Manually with the Aviation Database	76
User Profile	76
Setting Up Your User Profile	76
Gender Settings	76
Viewing Your Fitness Age	76
About Heart Rate Zones	76
Fitness Goals	76
Setting Your Heart Rate Zones	76
Letting the Watch Set Your Heart Rate Zones	77
Heart Rate Zone Calculations	77
Setting Your Power Zones	77
Detecting Performance Measurements Automatically	77
Safety and Tracking Features	78
Adding Emergency Contacts	78
Adding Contacts	78
Turning Incident Detection On and Off	78
Requesting Assistance	78
Starting a GroupTrack Session	79
Tips for GroupTrack Sessions	79
GroupTrack Settings	79
Health and Wellness Settings	79
Auto Goal	79
Using the Move Alert	79
Intensity Minutes	80
Earning Intensity Minutes	80
Sleep Tracking	80
Using Automated Sleep Tracking	80
Navigation	80
Viewing and Editing Your Saved Locations	80
Saving a Dual Grid Location	80
Setting a Reference Point	80
Navigating to a Destination	80
Navigating to a Point of Interest	81
Navigating to the Starting Point of a Saved Activity	81
Navigating to Your Starting Point During an Activity	81
Viewing Route Directions	81
Navigating with Sight 'N Go	82
Marking and Starting Navigation to a Man Overboard Location	82
Stopping Navigation	82
Courses	82
Creating and Following a Course on Your Device	82
Creating a Round-Trip Course	82
Creating a Course on Garmin Connect	82
Sending a Course to Your Device	82
Viewing or Editing Course Details	83
Projecting a Waypoint	83
Navigation Settings	83
Customizing Navigation Data Screens	83
Setting Up a Heading Bug	83
Setting Navigation Alerts	83
Power Manager Settings	83
Customizing the Battery Saver Feature	84
Changing the Power Mode	84
Customizing Power Modes	84
Restoring a Power Mode	84
System Settings	84
Time Settings	85
Setting Time Alerts	85
Syncing the Time	85
Changing the Screen Settings	85
Customizing Sleep Mode	86
Customizing the Hot Keys	86
Changing the Units of Measure	86
Viewing Device Information	86
Viewing E-label Regulatory and Compliance Information	86
Device Information	86
About the AMOLED Display	86
Charging the Watch	86
Specifications	86
Battery Information	87
Device Care	87
Cleaning the Watch	87
Cleaning the Leather Bands	87
Changing the QuickFit®‎ Bands	88
Metal Watch Band Adjustment	88
Data Management	88
Deleting Files	88
Troubleshooting	88
Product Updates	88
Contacting Garmin Aviation Product Support	88
Getting More Information	88
My device is in the wrong language	88
Is my phone compatible with my watch?	88
My phone will not connect to the watch	88
Can I use my Bluetooth sensor with my watch?	89
My headphones will not connect to the watch	89
My music cuts out or my headphones won't stay connected	89
Restarting Your Watch	89
Resetting All Default Settings	89
Tips for Maximizing the Battery Life	89
Acquiring Satellite Signals	90
Improving GPS Satellite Reception	90
The activity temperature reading is not accurate	90
Activity Tracking	90
My step count does not seem accurate	90
The step counts on my watch and my Garmin Connect account don't match	90
The floors climbed amount does not seem accurate	90
Appendix	90
Data Fields	90
Color Gauges and Running Dynamics Data	99
Ground Contact Time Balance Data	100
Vertical Oscillation and Vertical Ratio Data	100
VO2 Max.‍ Standard Ratings	100
FTP Ratings	101
Endurance Score Ratings	101
Wheel Size and Circumference	102

Match case Limit results 1 per page

Males

Percentile

20–29

30–39

40–49

50–59

60–69

70–79

Good

45.4

42.4

39.2

35.5

32.3

Fair

41.7

40.5

38.5

35.6

32.3

29.4

Poor

0–40

<41.7

<40.5

<38.5

<35.6

<32.3

<29.4

Females

Percentile

20–29

30–39

40–49

50–59

60–69

70–79

Superior

49.6

47.4

45.3

41.1

37.8

36.7

Excellent

43.9

42.4

39.7

36.7

30.9

Good

39.5

37.8

36.3

28.1

Fair

36.1

34.4

30.1

27.5

25.9

Poor

0–40

<36.1

<34.4

<33

<30.1

<27.5

<25.9

Data reprinted with permission from The Cooper Institute. For more information, go to

www.CooperInstitute.org

FTP Ratings

These tables include classifications for functional

threshold power (FTP) estimates by sex.

Males

Watts per Kilogram (W/kg)

Superior

5.05 and greater

Excellent

From 3.93 to 5.04

Good

From 2.79 to 3.92

Fair

From 2.23 to 2.78

Untrained

Less than 2.23

Females

Watts per Kilogram (W/kg)

Superior

4.30 and greater

Excellent

From 3.33 to 4.29

Good

From 2.36 to 3.32

Fair

From 1.90 to 2.35

Untrained

Less than 1.90

FTP ratings are based on research by Hunter Allen and

Andrew Coggan, PhD,

Training and Racing with a Power

Meter

(Boulder, CO: VeloPress, 2010).

Endurance Score Ratings

These tables include classifications for endurance score estimates by age and sex.

Males

Recreational

Intermediate

Trained

Well Trained

Expert

Superior

Elite

18-20

Less than 4999

5000-5699

5700-6299

6300-6999

7000-7599

7600-8299

8300 and greater

21-39

Less than 5099

5100-5799

5800-6599

6600-7299

7300-8099

8100-8799

8800 and greater

40-44

Less than 5099

5100-5799

5800-6499

6500-7199

7200-7899

7900-8599

8600 and greater

45-49

Less than 4999

5000-5699

5700-6399

6400-6999

7000-7699

7700-8399

8400 and greater

50-54

Less than 4899

4900-5499

5500-6099

6100-6799

6800-7399

7400-7999

8000 and greater

55-59

Less than 4599

4600-5099

5100-5699

5700-6199

6200-6799

6800-7299

7300 and greater

60-64

Less than 4299

4300-4799

4800-5299

5300-5699

5700-6199

6200-6699

6700 and greater

65-69

Less than 4099

4100-4499

4500-4899

4900-5399

5400-5799

5800-6199

6200 and greater

70-74

Less than 3799

3800-4199

4200-4599

4600-4899

4900-5299

5300-5699

5700 and greater

Appendix