Bedienungsanleitung Garmin MARQ Golfer (Seite 22 von 56) (Englisch)

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Run for at least 10 minutes outdoors.

After your run, select Save.

Select START to scroll through the performance

measurements.

Getting Your VO2 Max. Estimate for Cycling

This feature requires a power meter and wrist-based heart rate

or a compatible chest heart rate monitor. The power meter must

be paired with your MARQ device (Pairing Your Wireless

Sensors, page 38). If you are using a chest heart rate monitor,

you must put it on and pair it with your device.

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 20) and set your maximum

heart rate (Setting Your Heart Rate Zones, page 20). The

estimate may seem inaccurate at first. The device requires a few

rides to learn about your cycling performance.

Ride at a steady, high intensity for at least 20 minutes.

After your ride, select Save.

Select START to scroll through the performance

measurements.

Viewing Your Predicted Race Times

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 20), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 20).

Your device uses the VO2 max. estimate (About VO2 Max.

Estimates, page 15) and your training history to provide a target

race time. The device analyzes several weeks of your training

data to refine the race time estimates.

TIP: If you have more than one Garmin device, you can enable

the Physio TrueUp

™

feature, which allows your device to sync

activities, history, and data from other devices (Syncing

Activities and Performance Measurements, page 15).

From the watch face, select UP or DOWN to view the

performance widget.

Select START to scroll through the performance

measurements.

Your projected race times appear for 5K, 10K, half marathon,

and marathon distances.

NOTE: The projections may seem inaccurate at first. The

device requires a few runs to learn about your running

performance.

About Training Effect

Training Effect measures the impact of an activity on your

aerobic and anaerobic fitness. Training Effect accumulates

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 18). 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.

Heart Rate Variability and Stress Level

Stress level is the result of a three-minute test performed while

standing still, where the MARQ 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 level range is from 1 to 100, where 1 is a

very low stress state and 100 is a very high stress state.

Knowing your stress level can help you decide if your body is

ready for a tough training run or yoga.

Viewing Your Heart Rate Variability and Stress Level

This feature requires a Garmin chest heart rate monitor. Before

you can view your heart rate variability (HRV) stress level, you

must put on a heart rate monitor and pair it with your device

(Pairing Your Wireless Sensors, page 38).

TIP: Garmin recommends that you measure your stress level at

approximately the same time and under the same conditions

every day.

If necessary, select START > Add > HRV Stress to add the

stress app to the apps list.

Select Yes to add the app to your list of favorites.

From the watch face, select START > HRV Stress > START.

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.

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 15).

16 Heart Rate Features

Garmin MARQ Golfer Seite 22

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