Bedienungsanleitung Garmin Forerunner 745 (Seite 23 von 54) (Englisch)

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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 19). 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 high-

intensity 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

potentially harmful without

enough recovery time.

Overreaching and

potentially harmful without

enough recovery time.

Training Effect technology is provided and supported by

Firstbeat Technologies Ltd. For more information, go to

www.firstbeat.com.

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.

Performance condition values range from -20 to +20. After the

first 6 to 20 minutes of your activity, the device displays your

performance condition score. For example, a score of +5 means

that you are rested, fresh, and capable of a good run or ride.

You can add performance condition as a data field to one of

your training screens to monitor your ability throughout the

activity. Performance condition can also be an indicator of

fatigue level, especially at the end of a long training run or ride.

NOTE: The device requires a few runs or rides with a heart rate

monitor to get an accurate VO2 max. estimate and learn about

your running or riding ability (About VO2 Max. Estimates,

page 16).

Viewing Your Performance Condition

This feature requires wrist-based heart rate or a compatible

chest heart rate monitor.

Add Performance Condition to a data screen (Customizing

the Data Screens, page 31).

Go for a run or ride.

After 6 to 20 minutes, your performance condition appears.

Scroll to the data screen to view your performance condition

throughout the run or ride.

Lactate Threshold

Lactate threshold is the exercise intensity at which lactate (lactic

acid) starts to accumulate in the bloodstream. In running, it is

the estimated level of effort or pace. 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 10k 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 9).

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 device (Pairing Your Wireless

Sensors, page 29).

The device uses your user profile information from the initial

setup and your VO2 max. estimate to estimate your lactate

threshold. The device will automatically detect your lactate

threshold during runs at a steady, high intensity with heart rate.

TIP: The device 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.

From the watch face, select START.

Select an outdoor running activity.

GPS is required to complete the test.

Hold .

Select Training > Lactate Threshold Guided Test.

Start the timer, and follow the on-screen instructions.

After you begin your run, the device displays each step

duration, the target, and current heart rate data. A message

appears when the test is complete.

After you complete the guided test, stop the timer and save

the activity.

If this is your first lactate threshold estimate, the device

prompts you to update your heart rate zones based on your

lactate threshold heart rate. For each additional lactate

threshold estimate, the device prompts you to accept or

decline the estimate.

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 device (Pairing Your Wireless Sensors,

page 29), and you must get your VO2 max. estimate (Getting

Your VO2 Max. Estimate for Cycling, page 16).

The device uses your user profile information from the initial

setup and your VO2 max. estimate to estimate your FTP. The

device will automatically detect your FTP during rides at a

steady, high intensity with heart rate and power.

Select UP or DOWN to view the performance widget.

Select START to scroll through the performance

measurements.

Heart Rate Features 17

Garmin Forerunner 745 Seite 23

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