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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 Menu > My Stats > VO2 Max..
Getting Your VO2 Max. Estimate for Cycling
Before you can view your VO2 max. estimate, you must have a
compatible heart rate monitor and a power meter. The power
meter must be paired with your Forerunner device (Pairing
ANT+ Sensors, page 13). For the most accurate estimate,
complete the user profile setup (Setting Up Your User Profile,
page 16) and set your maximum heart rate (Setting Your Heart
Rate Zones, page 4).
NOTE: 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
outdoors.
2
After your ride, select Save.
3
Select Menu > My Stats > VO2 Max. > Cycling.
Tips for Cycling VO2 Max. Estimates
The success and accuracy of the VO2 max. calculation
improves when your ride is a sustained and moderately hard
effort, and where heart rate and power are not highly variable.
• Before your ride, check that your device, heart rate monitor,
and power meter are functioning properly, paired, and have
good battery life.
• During your 20 minute ride, maintain your heart rate at
greater than 70% of your maximum heart rate.
• During your 20 minute ride, maintain a fairly constant power
output.
• Avoid rolling terrain.
• Avoid riding in groups where there is a lot of drafting.
Viewing Your Predicted Race Times
This feature requires a heart rate monitor.
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 16), and set your
maximum heart rate (Setting Your Heart Rate Zones, page 4).
Your device uses the VO2 max. estimate (About VO2 Max.
Estimates, page 6) and published data sources to provide a
target race time based on your current state of fitness. This
projection also presumes you have completed the proper
training for the race.
NOTE: The projections may seem inaccurate at first. The device
requires a few runs to learn about your running performance.
Select Menu > My Stats > Race Predictor.
Your projected race times appear for 5K, 10K, half marathon,
and marathon distances.
Recovery Time
You can use your Garmin device with wrist-based heart rate or a
compatible chest heart rate monitor to display how much time
remains before you are fully recovered and ready for the next
hard workout.
NOTE: The recovery time recommendation uses your VO2 max.
estimate and may seem inaccurate at first. The device requires
you to complete a few activities to learn about your
performance.
The recovery time appears immediately following an activity.
The time counts down until it is optimal for you to attempt
another hard workout.
Turning On the Recovery Advisor
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 16), and set your
maximum heart rate (Setting Your Heart Rate Zones, page 4).
1
Select Menu > My Stats > Recovery Advisor > Status >
On.
2
Go for a run.
3
After your run, select Save.
The recovery time appears. The maximum time is 4 days.
Recovery Heart Rate
If you are training with wrist-based heart rate or a compatible
chest heart rate monitor, you can check your recovery heart rate
value after each activity. Recovery heart rate is the difference
between your exercising heart rate and your heart rate two
minutes after the exercise has stopped. For example, after a
typical training run, you stop the timer. Your heart rate is
140 bpm. After two minutes of no activity or cool down, your
heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140
minus 90). Some studies have linked recovery heart rate to
cardiac health. Higher numbers generally indicate healthier
hearts.
TIP: For best results, you should stop moving for two minutes
while the device calculates your recovery heart rate value. You
can save or discard the activity after this value appears.
Viewing Your Stress Score
Before you can view your stress score, you must put on a chest
heart rate monitor and pair it with your device (Pairing ANT+
Sensors, page 13).
Stress score is the result of a three-minute test performed while
standing still, where the Forerunner 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 score range is 1 to 100, where 1 is a very
low stress state, and 100 is a very high stress state. Knowing
your stress score can help you decide if your body is ready for a
tough training run or yoga.
TIP: Garmin recommends that you measure your stress score at
approximately the same time and under the same conditions
every day.
1
Select Apps > HRV Stress Test > Measure.
2
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.
Heart Rate Features 7
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