Garmin D2 Mach 1 Owners Manual PDF - Page 52

Performance Condition, START, Training, Workout Library, FTP Guided Test, Accept, Decline, Detection

Get Garmin D2 Mach 1 PDF manuals and user guides View all Garmin D2 Mach 1 manuals
Add to My Manuals
Save this manual to your list of manuals

Page 52 highlights

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 23). 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. 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 watch (Pairing Your Wireless Sensors, page 58), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 42). The watch uses your user profile information from the initial setup and your VO2 max. estimate to estimate your FTP. The watch will automatically detect your FTP during rides at a steady, high intensity with heart rate and power. 1 Press UP or DOWN to view the performance glance. 2 Press START to view glance details. 3 Press UP or DOWN to view your FTP estimate. 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 93). 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 58), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 42). 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 START. 2 Select a cycling activity. 3 Hold MENU. 4 Select Training > Workout Library > 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. Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. 7 Select an option: • Select Accept to save the new FTP. • Select Decline to keep your current FTP. Lactate Threshold Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream. In running, this intensity level is estimated in terms of pace, heart rate, or power. 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 10 km 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 68). You can turn on the Auto Detection feature to automatically record your lactate threshold during an activity. 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 watch (Pairing Your Wireless Sensors, page 58). The watch uses your user profile information from the initial setup and your VO2 max. estimate to estimate your lactate threshold. The watch will automatically detect your lactate threshold during runs at a steady, high intensity with heart rate. TIP: The watch 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, press START. 2 Select an outdoor running activity. GPS is required to complete the test. 44 Appearance

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
  • 33
  • 34
  • 35
  • 36
  • 37
  • 38
  • 39
  • 40
  • 41
  • 42
  • 43
  • 44
  • 45
  • 46
  • 47
  • 48
  • 49
  • 50
  • 51
  • 52
  • 53
  • 54
  • 55
  • 56
  • 57
  • 58
  • 59
  • 60
  • 61
  • 62
  • 63
  • 64
  • 65
  • 66
  • 67
  • 68
  • 69
  • 70
  • 71
  • 72
  • 73
  • 74
  • 75
  • 76
  • 77
  • 78
  • 79
  • 80
  • 81
  • 82
  • 83
  • 84
  • 85
  • 86
  • 87
  • 88
  • 89
  • 90
  • 91
  • 92
  • 93
  • 94
  • 95
  • 96
  • 97
  • 98
  • 99
  • 100
  • 101
  • 102
  • 103
  • 104
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 23
).
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.
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 watch (
Pairing Your Wireless
Sensors
, page 58
), and you must get your VO2 max.
estimate (
Getting Your VO2 Max. Estimate for Cycling
,
page 42
).
The watch uses your user profile information from the
initial setup and your VO2 max. estimate to estimate your
FTP. The watch will automatically detect your FTP during
rides at a steady, high intensity with heart rate and power.
1
Press
UP
or
DOWN
to view the performance glance.
2
Press
START
to view glance details.
3
Press
UP
or
DOWN
to view your FTP estimate.
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 93
).
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 58
), and you must
get your VO2 max. estimate (
Getting Your VO2 Max.
Estimate for Cycling
, page 42
).
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
START
.
2
Select a cycling activity.
3
Hold
MENU
.
4
Select
Training
>
Workout Library
>
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.
Your FTP appears as a value measured in watts per
kilogram, your power output in watts, and a position on
the color gauge.
7
Select an option:
•
Select
Accept
to save the new FTP.
•
Select
Decline
to keep your current FTP.
Lactate Threshold
Lactate threshold is the exercise intensity at which lactate
(lactic acid) starts to accumulate in the bloodstream.
In running, this intensity level is estimated in terms of
pace, heart rate, or power. 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 10 km 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 68
). You can turn on the
Auto
Detection
feature to automatically record your lactate
threshold during an activity.
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 watch (
Pairing Your
Wireless Sensors
, page 58
).
The watch uses your user profile information from the
initial setup and your VO2 max. estimate to estimate your
lactate threshold. The watch will automatically detect your
lactate threshold during runs at a steady, high intensity
with heart rate.
TIP:
The watch 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, press
START
.
2
Select an outdoor running activity.
GPS is required to complete the test.
44
Appearance