Garmin fenix 3 HR Owners Manual - Page 7
Running Dynamics - test
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• Move away from sources that can interfere with your heart rate monitor. Sources of interference may include strong electromagnetic fields, some 2.4 GHz wireless sensors, high-voltage power lines, electric motors, ovens, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points. Running Dynamics You can use your compatible fēnix 3 device paired with the HRM-Run™ accessory to provide real-time feedback about your running form. If your fēnix 3 device was packaged with the HRM-Run accessory, the devices are already paired. The HRM-Run accessory has an accelerometer in the module that measures torso movement in order to calculate six running metrics. Cadence: Cadence is the number of steps per minute. It displays the total steps (right and left combined). Vertical oscillation: Vertical oscillation is your bounce while running. It displays the vertical motion of your torso, measured in centimeters for each step. Ground contact time: Ground contact time is the amount of time in each step that you spend on the ground while running. It is measured in milliseconds. NOTE: Ground contact time is not available while walking. Ground contact time balance: Ground contact time balance displays the left/right balance of your ground contact time while running. It displays a percentage. For example, 53.2 with an arrow pointing left or right. Stride length: Stride length is the length of your stride from one footfall to the next. It is measured in meters. Vertical ratio: Vertical ratio is the ratio of vertical oscillation to stride length. It displays a percentage. A lower number typically indicates better running form. Training with Running Dynamics Before you can view running dynamics, you must put on the HRM-Run accessory and pair it with your device (Pairing ANT+ Sensors, page 20). If your fēnix 3 was packaged with the accessory, the devices are already paired, and the fēnix 3 is set to display running dynamics. 1 Select an option: • If your HRM-Run accessory and fēnix 3 device are already paired, skip to step 8. • If your HRM-Run accessory and fēnix 3 device are not already paired, complete all the steps in this procedure. 2 Hold UP. 3 Select Settings > Apps. 4 Select an activity. 5 Select Data Screens. 6 Select a running dynamics data screen. NOTE: The running dynamics screens are not available for all activities. 7 Select Status > Enabled. 8 Go for a run (Going for a Run, page 6). 9 Select UP or DOWN to open a running dynamics screen to view your metrics. Color Gauges and Running Dynamics Data The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation, ground contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how your running dynamics data compare to those of other runners. The color zones are based on percentiles. Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height. NOTE: The color gauge for ground contact time balance is different (Ground Contact Time Balance Data, page 3). Go to www.garmin.com for more information on running dynamics. For additional theories and interpretations of running dynamics data, you can search reputable running publications and websites. Color Zone Percentile in Zone Cadence Range Vertical Oscillation Range Vertical Ratio Ground Contact Time Range Purple >95 >183 spm 52.2% R While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with certain runners. For many runners, ground contact time balance tends to deviate further from 50-50 when running up or down hills. Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides. Heart Rate Features 3