Garmin Instinct 2 - dezl Edition Owners Manual - Page 49

Getting Your VO2 Max.‍ Estimate for Cycling, Viewing Your Predicted Race Times

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Getting Your VO2 Max. Estimate for Cycling This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The power meter must be paired with your watch (Pairing Your Wireless Sensors, page 60). If you are using a chest heart rate monitor, you must put it on and pair it with your watch. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 69) and set your maximum heart rate (Setting Your Heart Rate Zones, page 70). The estimate may seem inaccurate at first. The watch requires a few rides to learn about your cycling performance. 1 Start a cycling activity. 2 Ride at a steady, high intensity for at least 20 minutes. 3 After your ride, select Save. 4 Press UP or DOWN to scroll through the performance measurements. Viewing Your Predicted Race Times For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 69), and set your maximum heart rate (Setting Your Heart Rate Zones, page 70). Your watch uses the VO2 max. estimate (About VO2 Max. Estimates, page 42) and your training history to provide a target race time. The watch analyzes several weeks of your training data to refine the race time estimates. TIP: If you have more than one Garmin device, you can specify your primary training device in the Garmin Connect app, which allows your watch to sync activities, history, and data from other devices (Syncing Activities and Performance Measurements, page 30). 1 From the watch face, press UP or DOWN to view the performance glance. 2 Press GPS to view glance details. 3 Press UP or DOWN to view a predicted race time. 4 Press GPS to view predictions for other distances. NOTE: The predictions may seem inaccurate at first. The watch requires a few runs to learn about your running performance. Heart Rate Variability Status Your watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV). Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to stress. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For best results, you should wear the watch while sleeping. The watch requires three weeks of consistent sleep data to display your heart rate variability status. Status Description Balanced Your seven-day average HRV is within your baseline range. Unbalanced Your seven-day average HRV is above or below your baseline range. Low Your seven-day average HRV is well below your baseline range. Poor Your HRV values are averaging well below the normal range for your age. No status No status means that there is insufficient data to generate a seven-day average. You can sync your watch with your Garmin Connect account to view your current heart rate variability status, trends, and educational feedback. Appearance 43

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Getting Your VO2 Max. Estimate for Cycling
This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The
power meter must be paired with your watch (
Pairing Your Wireless Sensors
, page 60
). If you are using a chest
heart rate monitor, you must put it on and pair it with your watch.
For the most accurate estimate, complete the user profile setup (
Setting Up Your User Profile
, page 69
) and set
your maximum heart rate (
Setting Your Heart Rate Zones
, page 70
). The estimate may seem inaccurate at first.
The watch requires a few rides to learn about your cycling performance.
1
Start a cycling activity.
2
Ride at a steady, high intensity for at least 20 minutes.
3
After your ride, select
Save
.
4
Press
UP
or
DOWN
to scroll through the performance measurements.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile setup (
Setting Up Your User Profile
, page 69
), and set
your maximum heart rate (
Setting Your Heart Rate Zones
, page 70
).
Your watch uses the VO2 max. estimate (
About VO2 Max. Estimates
, page 42
) and your training history to
provide a target race time. The watch analyzes several weeks of your training data to refine the race time
estimates.
TIP:
If you have more than one Garmin device, you can specify your primary training device in the Garmin
Connect app, which allows your watch to sync activities, history, and data from other devices (
Syncing Activities
and Performance Measurements
, page 30
).
1
From the watch face, press
UP
or
DOWN
to view the performance glance.
2
Press
GPS
to view glance details.
3
Press
UP
or
DOWN
to view a predicted race time.
4
Press
GPS
to view predictions for other distances.
NOTE:
The predictions may seem inaccurate at first. The watch requires a few runs to learn about your
running performance.
Heart Rate Variability Status
Your watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability
(HRV). Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV
values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive
signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to
stress. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For
best results, you should wear the watch while sleeping. The watch requires three weeks of consistent sleep data
to display your heart rate variability status.
Status
Description
Balanced
Your seven-day average HRV is within your baseline range.
Unbalanced
Your seven-day average HRV is above or below your baseline range.
Low
Your seven-day average HRV is well below your baseline range.
Poor
No status
Your HRV values are averaging well below the normal range for your age.
No status means that there is insufficient data to generate a seven-day average.
You can sync your watch with your Garmin Connect account to view your current heart rate variability status,
trends, and educational feedback.
Appearance
43