Garmin Forerunner 245/245 Music Owners Manual - Page 23

performance condition score. For example, a score of +5 means that you are rested, fresh, and capable of a good run. You can add performance condition 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. NOTE: The device requires a few runs with a heart rate monitor to get an accurate VO2 max. estimate and learn about your running ability (About VO2 Max. Estimates, page 16). About Training Effect Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates during the activity. As the activity progresses, the Training Effect value increases, telling you how the activity has improved your fitness. Training Effect is determined by your user profile information, heart rate, duration, and intensity of your activity. Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level. Your EPOC accumulated during exercise is mapped to a range of values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts involving longer intervals (>180 sec) have a positive impact on your aerobic metabolism and result in an improved aerobic Training Effect. Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the type of activity. Repeated highintensity intervals of 10 to 120 seconds have a highly beneficial impact on your anaerobic capability and result in an improved anaerobic Training Effect. It is important to know that your Training Effect numbers (from 0.0 to 5.0) may seem abnormally high during your first few activities. It takes several activities for the device to learn your aerobic and anaerobic fitness. You can add Training Effect as a data field to one of your training screens to monitor your numbers throughout the activity. Color Zone Training Effect Aerobic Benefit Anaerobic Benefit From 0.0 to 0.9 No benefit. No benefit. From 1.0 to 1.9 Minor benefit. Minor benefit. From 2.0 to 2.9 From 3.0 to 3.9 From 4.0 to 4.9 5.0 Maintains your Maintains your aerobic fitness. anaerobic fitness. Improves your Improves your aerobic fitness. anaerobic fitness. Highly improves Highly improves your aerobic your anaerobic fitness. fitness. Overreaching Overreaching and potentially and potentially harmful without harmful without enough recovery enough recovery time. time. Training Effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to www.firstbeat.com. Pulse Oximeter The Forerunner device has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood. Knowing your oxygen saturation can help you determine how your body is adapting to exercise and stress. Your device gauges your blood oxygen level by shining light into the skin and checking how much light is absorbed. This is referred to as SpO2. Heart Rate Features On the device, your pulse oximeter readings appear as an SpO2 percentage. On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including trends over multiple days (Turning On Pulse Oximeter Sleep Tracking, page 17). For more information on pulse oximeter accuracy, go to garmin.com/ataccuracy. Getting Pulse Oximeter Readings You can manually begin a pulse oximeter reading on your device at any time. The accuracy of the reading can vary based on your blood flow, the device placement on your wrist, and your stillness. 1 Wear the device above your wrist bone. The device should be snug but comfortable. 2 Select UP or DOWN to view the pulse oximeter widget. 3 Select START. 4 Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation. 5 Keep still. The device displays your oxygen saturation as a percentage. NOTE: You can customize the pulse oximeter settings in your Garmin Connect account. Turning On Pulse Oximeter Sleep Tracking You can set your device to continuously measure your blood oxygen saturation while you sleep. NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings. 1 From the pulse oximeter widget, hold UP. 2 Select Sleep Pulse Ox > On. Tips for Erratic Pulse Oximeter Data If the pulse oximeter data is erratic or does not appear, you can try these tips. • Remain motionless while the device reads your blood oxygen saturation. • Wear the device above your wrist bone. The device should be snug but comfortable. • Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation. • Use a silicone band. • Clean and dry your arm before putting on the device. • Avoid wearing sunscreen, lotion, and insect repellent under the device. • Avoid scratching the optical sensor on the back of the device. • Rinse the device with fresh water after each workout. 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. 17