Garmin fenix 6 - Pro Solar Edition Owners Manual - Page 24

TIP: Garmin recommends that you measure your stress level at approximately the same time and under the same conditions every day. 1 If necessary, select > Add > HRV Stress to add the stress app to the apps list. 2 Select Yes to add the app to your list of favorites. 3 From the watch face, select > HRV Stress > . 4 Stand still, and rest for 3 minutes. Performance Condition As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max. estimate. Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and capable of a good run or ride. 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 or ride. NOTE: The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max. estimate and learn about your running or riding ability (About VO2 Max. Estimates, page 16). 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 31). 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, it is the estimated level of effort or pace. 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 10k 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 21). 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 39). 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 . 2 Select an outdoor running activity. GPS is required to complete the test. 3 Hold MENU. 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. Getting Your FTP Estimate Before you can get your functional threshold power (FTP) estimate, you must pair a chest heart rate monitor and power meter with your device (Pairing Your Wireless Sensors, page 39), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 17). The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your FTP. The device will automatically detect your FTP during rides at a steady, high intensity with heart rate and power. 1 Select UP or DOWN to view the performance widget. 2 Select to scroll through the performance measurements. Your FTP estimate appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. Purple Superior Blue Excellent Green Good Orange Fair Red Untrained For more information, see the appendix (FTP Ratings, page 48). NOTE: When a performance notification alerts you to a new FTP, you can select Accept to save the new FTP, or Decline to keep your current FTP. 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 39), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 17). 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 . 2 Select a cycling activity. 3 Hold MENU. 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. 18 Heart Rate Features