Garmin Forerunner 165 Owners Manual - Page 25

Recovery Time, Viewing Your Recovery Time, Recovery Heart Rate, Performance Measurements

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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. The device updates your recovery time throughout the day based on changes in sleep, stress, relaxation, and physical activity. Viewing Your Recovery Time For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 53), and set your maximum heart rate (Setting Your Heart Rate Zones, page 54). 1 Go for a run. 2 After your run, select Save. The recovery time appears. The maximum time is 4 days. NOTE: From the watch face, you can select UP or DOWN to view the activity summary and recovery time, and select START to view more details. 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. Performance Measurements These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. These estimates are provided and supported by Firstbeat Analytics™. For more information, go to www.garmin .com/performance-data/running/. NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn about your performance. VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance (About VO2 Max. Estimates, page 20). Predicted race times: The watch uses the VO2 max. estimate and your training history to provide a target race time based on your current state of fitness (Viewing Your Predicted Race Times, page 21). HRV status: The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV) status based on your personal, long-term HRV averages (Heart Rate Variability Status, page 22). Appearance 19

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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. The device updates your recovery time throughout the day based on changes in
sleep, stress, relaxation, and physical activity.
Viewing Your Recovery Time
For the most accurate estimate, complete the user profile setup (
Setting Up Your User Profile
, page 53
), and set
your maximum heart rate (
Setting Your Heart Rate Zones
, page 54
).
1
Go for a run.
2
After your run, select
Save
.
The recovery time appears. The maximum time is 4 days.
NOTE:
From the watch face, you can select
UP
or
DOWN
to view the activity summary and recovery time, and
select
START
to view more details.
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.
Performance Measurements
These performance measurements are estimates that can help you track and understand your training activities
and race performances. The measurements require a few activities using wrist-based heart rate or a compatible
chest heart rate monitor.
These estimates are provided and supported by Firstbeat Analytics
™
. For more information, go to
www.garmin
.com/performance-data/running/
.
NOTE:
The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn
about your performance.
VO2 max.
: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram
of body weight at your maximum performance (
About VO2 Max. Estimates
, page 20
).
Predicted race times
: The watch uses the VO2 max. estimate and your training history to provide a target race
time based on your current state of fitness (
Viewing Your Predicted Race Times
, page 21
).
HRV status
: The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart
rate variability (HRV) status based on your personal, long-term HRV averages (
Heart Rate Variability Status
,
page 22
).
Appearance
19