Garmin Forerunner 955 Solar Owners Manual - Page 39

Conducting an FTP Test, Lactate Threshold, START, Training, FTP Guided Test, Accept, Decline

Get Garmin Forerunner 955 Solar PDF manuals and user guides View all Garmin Forerunner 955 Solar manuals
Add to My Manuals
Save this manual to your list of manuals

Page 39 highlights

Conducting an FTP Test Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart rate monitor and a power meter with your device (Pairing Your Wireless Sensors, page 74), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 28). NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete. Choose a practical and mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial. 1 From the watch face, select START. 2 Select a cycling activity. 3 Hold . 4 Select Training > FTP Guided Test. 5 Follow the on-screen instructions. After you begin your ride, the device displays each step duration, the target, and current power data. A message appears when the test is complete. 6 After you complete the guided test, complete the cool down, stop the timer, and save the activity. Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. 7 Select an option: • Select Accept to save the new FTP. • Select Decline to keep your current FTP. 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 83). You can turn on the Auto Detection feature to automatically record your lactate threshold during an activity. Appearance 31

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
  • 33
  • 34
  • 35
  • 36
  • 37
  • 38
  • 39
  • 40
  • 41
  • 42
  • 43
  • 44
  • 45
  • 46
  • 47
  • 48
  • 49
  • 50
  • 51
  • 52
  • 53
  • 54
  • 55
  • 56
  • 57
  • 58
  • 59
  • 60
  • 61
  • 62
  • 63
  • 64
  • 65
  • 66
  • 67
  • 68
  • 69
  • 70
  • 71
  • 72
  • 73
  • 74
  • 75
  • 76
  • 77
  • 78
  • 79
  • 80
  • 81
  • 82
  • 83
  • 84
  • 85
  • 86
  • 87
  • 88
  • 89
  • 90
  • 91
  • 92
  • 93
  • 94
  • 95
  • 96
  • 97
  • 98
  • 99
  • 100
  • 101
  • 102
  • 103
  • 104
  • 105
  • 106
  • 107
  • 108
  • 109
  • 110
  • 111
  • 112
  • 113
  • 114
  • 115
  • 116
  • 117
  • 118
  • 119
  • 120
  • 121
  • 122
  • 123
  • 124
  • 125
  • 126
  • 127
  • 128
  • 129
  • 130
  • 131
  • 132
  • 133
  • 134
  • 135
  • 136
  • 137
  • 138
  • 139
  • 140
  • 141
  • 142
  • 143
  • 144
  • 145
  • 146
Conducting an FTP Test
Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart
rate monitor and a power meter with your device (
Pairing Your Wireless Sensors
, page 74
), and you must get
your VO2 max. estimate (
Getting Your VO2 Max. Estimate for Cycling
, page 28
).
NOTE:
The FTP test is a challenging workout that takes about 30 minutes to complete. Choose a practical and
mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial.
1
From the watch face, select
START
.
2
Select a cycling activity.
3
Hold
.
4
Select
Training
>
FTP Guided Test
.
5
Follow the on-screen instructions.
After you begin your ride, the device displays each step duration, the target, and current power data. A
message appears when the test is complete.
6
After you complete the guided test, complete the cool down, stop the timer, and save the activity.
Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on
the color gauge.
7
Select an option:
•
Select
Accept
to save the new FTP.
•
Select
Decline
to keep your current FTP.
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 83
). You can turn on the
Auto Detection
feature to automatically record your
lactate threshold during an activity.
Appearance
31