Garmin fenix 6S - Pro Solar Edition Owners Manual - Page 23
Viewing Your Predicted Race Times, About Training Effect, Heart Rate Variability and Stress Level
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the same gender and different age. As you exercise, your fitness age can decrease over time. Purple Blue Green Orange Red Superior Excellent Good Fair Poor VO2 max. data is provided by FirstBeat. VO2 max. analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 47), and go to www.CooperInstitute.org. Getting Your VO2 Max. Estimate for Running This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest heart rate monitor, you must put it on and pair it with your device (Pairing Your Wireless Sensors, page 39). For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 21), and set your maximum heart rate (Setting Your Heart Rate Zones, page 21). The estimate may seem inaccurate at first. The device requires a few runs to learn about your running performance. 1 Run for at least 10 minutes outdoors. 2 After your run, select Save. 3 Select to scroll through the performance measurements. 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 fēnix device (Pairing Your Wireless Sensors, page 39). If you are using a chest heart rate monitor, you must put it on and pair it with your device. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 21) and set your maximum heart rate (Setting Your Heart Rate Zones, page 21). The estimate may seem inaccurate at first. The device requires a few rides to learn about your cycling performance. 1 Ride at a steady, high intensity for at least 20 minutes. 2 After your ride, select Save. 3 Select 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 21), and set your maximum heart rate (Setting Your Heart Rate Zones, page 21). Your device uses the VO2 max. estimate (About VO2 Max. Estimates, page 16) and your training history to provide a target race time. The device analyzes several weeks of your training data to refine the race time estimates. TIP: If you have more than one Garmin device, you can enable the Physio TrueUp™ feature, which allows your device to sync activities, history, and data from other devices (Syncing Activities and Performance Measurements, page 16). 1 From the watch face, select UP or DOWN to view the performance widget. 2 Select to scroll through the performance measurements. Your projected race times appear for 5K, 10K, half marathon, and marathon distances. NOTE: The projections may seem inaccurate at first. The device requires a few runs to learn about your running performance. About Training Effect Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates during the activity. As the activity progresses, the Training Effect value increases. Training Effect is determined by your user profile information and training history, and heart rate, duration, and intensity of your activity. There are seven different Training Effect labels to describe the primary benefit of your activity. Each label is color coded and corresponds to your training load focus (Training Load Focus, page 20). Each feedback phrase, for example, "Highly Impacting VO2 Max." has a corresponding description in your Garmin Connect activity details. Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level. Your excess post-exercise oxygen consumption (EPOC) accumulated during exercise is mapped to a range of values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts involving longer intervals (>180 sec) have a positive impact on your aerobic metabolism and result in an improved aerobic Training Effect. Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the type of activity. Repeated highintensity intervals of 10 to 120 seconds have a highly beneficial impact on your anaerobic capability and result in an improved anaerobic Training Effect. You can add Aerobic Training Effect and Anaerobic Training Effect as data fields to one of your training screens to monitor your numbers throughout the activity. Training Effect Aerobic Benefit Anaerobic Benefit From 0.0 to 0.9 No benefit. No benefit. From 1.0 to 1.9 Minor benefit. Minor benefit. From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness. From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness. From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness. 5.0 Overreaching and Overreaching and potentially harmful without potentially harmful without enough recovery time. enough recovery time. Training Effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to www.firstbeat.com. Heart Rate Variability and Stress Level Stress level is the result of a three-minute test performed while standing still, where the fēnix device analyzes heart rate variability to determine your overall stress. Training, sleep, nutrition, and general life stress all impact how a runner performs. The stress level range is from 1 to 100, where 1 is a very low stress state and 100 is a very high stress state. Knowing your stress level can help you decide if your body is ready for a tough training run or yoga. Viewing Your Heart Rate Variability and Stress Level This feature requires a Garmin chest heart rate monitor. Before you can view your heart rate variability (HRV) stress level, you must put on a heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 39). Heart Rate Features 17