Garmin Forerunner 255S Music Owners Manual - Page 32

Viewing Your Performance Condition, Lactate Threshold

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Viewing Your Performance Condition This feature requires wrist-based heart rate or a compatible chest heart rate monitor. 1 Add Performance Condition to a data screen (Customizing the Data Screens, page 81). 2 Go for a run or ride. After 6 to 20 minutes, your performance condition appears. 3 Scroll to the data screen to view your performance condition throughout the run or ride. Lactate Threshold Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream. In running, this intensity level is estimated in terms of pace, heart rate, or power. When a runner exceeds the threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at approximately 90% of their maximum heart rate and between 10 km and half-marathon race pace. For average runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate threshold can help you determine how hard to train or when to push yourself during a race. If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (Setting Your Heart Rate Zones, page 65). You can turn on the Auto Detection feature to automatically record your lactate threshold during an activity. Performing a Guided Test to Determine Your Lactate Threshold This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put on a heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 57). The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your lactate threshold. The device will automatically detect your lactate threshold during runs at a steady, high intensity with heart rate. TIP: The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value and VO2 max. estimate. If you are having trouble getting a lactate threshold estimate, try manually lowering your maximum heart rate value. 1 From the watch face, select START. 2 Select an outdoor running activity. GPS is required to complete the test. 3 Hold UP. 4 Select Training > Lactate Threshold Guided Test. 5 Start the timer, and follow the on-screen instructions. After you begin your run, the device displays each step duration, the target, and current heart rate data. A message appears when the test is complete. 6 After you complete the guided test, stop the timer and save the activity. If this is your first lactate threshold estimate, the device prompts you to update your heart rate zones based on your lactate threshold heart rate. For each additional lactate threshold estimate, the device prompts you to accept or decline the estimate. Syncing Activities and Performance Measurements You can sync activities and performance measurements from other Garmin devices to your Forerunner watch using your Garmin Connect account. This allows your watch to more accurately reflect your training status and fitness. For example, you can record a ride with an Edge® bike computer, and view your activity details and overall training load on your Forerunner watch. Sync your Forerunner watch and other Garmin devices to your Garmin Connect account. TIP: You can set a primary training device and primary wearable in the Garmin Connect app (Unified Training Status, page 34). Recent activities and performance measurements from your other Garmin devices appear on your Forerunner watch. 24 Appearance

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Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible chest heart rate monitor.
1
Add
Performance Condition
to a data screen (
Customizing the Data Screens
, page 81
).
2
Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
3
Scroll to the data screen to view your performance condition throughout the run or ride.
Lactate Threshold
Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream.
In running, this intensity level is estimated in terms of pace, heart rate, or power. When a runner exceeds the
threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at
approximately 90% of their maximum heart rate and between 10 km and half-marathon race pace. For average
runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate
threshold can help you determine how hard to train or when to push yourself during a race.
If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (
Setting
Your Heart Rate Zones
, page 65
). You can turn on the
Auto Detection
feature to automatically record your
lactate threshold during an activity.
Performing a Guided Test to Determine Your Lactate Threshold
This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put
on a heart rate monitor and pair it with your device (
Pairing Your Wireless Sensors
, page 57
).
The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate
your lactate threshold. The device will automatically detect your lactate threshold during runs at a steady, high
intensity with heart rate.
TIP:
The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value
and VO2 max. estimate. If you are having trouble getting a lactate threshold estimate, try manually lowering your
maximum heart rate value.
1
From the watch face, select
START
.
2
Select an outdoor running activity.
GPS is required to complete the test.
3
Hold
UP
.
4
Select
Training
>
Lactate Threshold Guided Test
.
5
Start the timer, and follow the on-screen instructions.
After you begin your run, the device displays each step duration, the target, and current heart rate data. A
message appears when the test is complete.
6
After you complete the guided test, stop the timer and save the activity.
If this is your first lactate threshold estimate, the device prompts you to update your heart rate zones based
on your lactate threshold heart rate. For each additional lactate threshold estimate, the device prompts you
to accept or decline the estimate.
Syncing Activities and Performance Measurements
You can sync activities and performance measurements from other Garmin devices to your Forerunner watch
using your Garmin Connect account. This allows your watch to more accurately reflect your training status and
fitness. For example, you can record a ride with an Edge
®
bike computer, and view your activity details and
overall training load on your Forerunner watch.
Sync your Forerunner watch and other Garmin devices to your Garmin Connect account.
TIP:
You can set a primary training device and primary wearable in the Garmin Connect app (
Unified Training
Status
, page 34
).
Recent activities and performance measurements from your other Garmin devices appear on your Forerunner
watch.
24
Appearance