Garmin D2 Mach 1 Owners Manual PDF - Page 56

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. Heat and Altitude Performance Acclimation Environmental factors such as high temperature and altitude impact your training and performance. For example, high altitude training can have a positive impact on your fitness, but you may notice a temporary VO2 max. decline while exposed to high altitudes. Your D2 Mach 1 watch provides acclimation notifications and corrections to your VO2 max. estimate and training status when the temperature is above 22ºC (72ºF) and when the altitude is above 800 m (2625 ft.). You can keep track of your heat and altitude acclimation in the training status glance. NOTE: The heat acclimation feature is available only for GPS activities and requires weather data from your connected phone. Pausing and Resuming Your Training Status If you are injured or sick, you can pause your training status. You can continue to record fitness activities, but your training status, training load focus, recovery feedback, and workout recommendations are temporarily disabled. You can resume your training status when you are ready to start training again. For best results, you need at least one VO2 max. measurement each week (About VO2 Max. Estimates, page 42). 1 When you want to pause your training status, select an option: • From the training status glance, hold MENU, and select Options > Pause Training Status. • From your Garmin Connect settings, select Performance Stats > Training Status > > Pause Training Status. 2 Sync your watch with your Garmin Connect account. 3 When you want to resume your training status, select an option: • From the training status glance, hold MENU, and select Options > Resume Training Status. • From your Garmin Connect settings, select Performance Stats > Training Status > > Resume Training Status. 4 Sync your watch with your Garmin Connect account. Training Readiness Your training readiness is a score and a short message that helps you determine how ready you are for training each day. The score is continuously calculated and updated throughout the day using these factors: • Sleep score (last night) • Recovery time • HRV status • Acute load • Sleep history (last 3 nights) • Stress history (last 3 days) Color Zone Score Description Purple 95 to 100 Prime Best possible Blue 75 to 94 High Ready for chal­ lenges Green 50 to 74 Moderate Good to go Orange 25 to 49 Low Time to slow down Red 1 to 24 Poor Let your body recover To see your training readiness trends over time, go to your Garmin Connect account. Endurance Score Your endurance score helps you understand your overall endurance based on all recorded activities with heart rate data. You can view recommendations for improving your endurance score, and the top sports contributing to your score over time. Color Zone Description Pink Elite Purple Superior Blue Expert Green Well Trained Yellow Trained Orange Intermediate Red Recreational For more information, see the appendix (Endurance Score Ratings, page 93). 48 Appearance