Bedienungsanleitung Garmin Forerunner 630 (Seite 12 von 24) (Englisch)

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has researched many runners of all different levels. The data values in the red or orange zones are typical for less

experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster

runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and

higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and

slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height.

NOTE:

The color gauge for ground contact time balance is different (

Ground Contact Time Balance Data, page 8).

Go to www.garmin.com for more information on running dynamics. For additional theories and interpretations of running dynamics

data, you can search reputable running publications and websites.

Color Zone Percentile in Zone Cadence Range Vertical Oscillation Range Vertical Ratio Ground Contact Time Range

Purple >95 >183 spm <6.4 cm <6.1% <218 ms

Blue 70–95 174–183 spm 6.4–8.1 cm 6.1–7.4% 218–248 ms

Green 30–69 164–173 spm 8.2–9.7 cm 7.5–8.6% 249–277 ms

Orange 5–29 153–163 spm 9.8–11.5 cm 8.7–10.1% 278–308 ms

Red <5 <153 spm >11.5 cm >10.1% >308 ms

Ground Contact Time Balance Data

Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For

example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot. If your

data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.

Color Zone Red Orange Green Orange Red

Symmetry Poor Fair Good Fair Poor

Percent of Other Runners 5% 25% 40% 25% 5%

Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R

While developing and testing running dynamics, the Garmin

team found correlations between injuries and greater imbalances with

certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or down hills.

Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides.

You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run.

As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your

running form.

Tips for Missing Running Dynamics Data

If running dynamics data does not appear, you can try these

tips.

• Make sure you have the HRM-Run accessory.

Accessories with running dynamics have on the front of the

module.

• Pair the HRM-Run accessory with your Forerunner 630

device again, according to the instructions.

• If the running dynamics data display shows only zeros, make

sure the heart rate monitor is worn right-side up.

NOTE:

Ground contact time appears only while running. It is

not calculated while walking.

Setting Your Heart Rate Zones

The device uses your user profile information from the initial

setup to determine your default heart rate zones. You can

manually enter heart rate values and set the range for each

zone.

Select > My Stats > User Profile > Heart Rate Zones.

Select

Max. HR.

You can use the Auto Detect feature to automatically record

your maximum heart rate during an activity, or you can

manually enter your maximum heart rate.

Select

LTHR, and enter your lactate threshold heart rate.

You can do a guided test to estimate your lactate threshold

(

Lactate Threshold,

page

9).

Select

Resting HR, and enter your resting heart rate.

Select Zones

> Based On

Select an option:

• Select

BPM to view and edit the zones in beats per

minute.

• Select

%Max. HR to view and edit the zones as a

percentage of your maximum heart rate.

• Select

%HRR to view and edit the zones as a percentage

of your heart rate reserve (maximum heart rate minus

resting heart rate).

• Select

%LTHR to view and edit the zones as a percentage

of your lactate threshold heart rate.

Select a zone, and enter a value for each heart rate zone.

Letting the Device Set Your Heart Rate

Zones

The default settings allow the device to detect your maximum

heart rate and set your heart rate zones as a percentage of your

maximum heart rate.

• Verify that your user profile settings are accurate (Setting Up

Your User Profile,

page

10)

• Run often with your compatible heart rate monitor.

• Try a few heart rate training plans, available from your

Garmin Connect account.

• View your heart rate trends and time in zones using your

Garmin Connect account.

Physiological Measurements

These physiological measurements require a compatible heart

rate monitor. The measurements are estimates that can help

you track and understand your training runs and race

performances.

NOTE:

The estimates may seem inaccurate at first. The device

requires a few runs to learn about your running 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.

8 ANT+ Sensors

Garmin Forerunner 630 Seite 12

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