Bedienungsanleitung Garmin MARQ Golfer (Seite 23 von 56) (Englisch)

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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 30).

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 20).

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 38).

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 MENU.

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 38), 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.

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 46).

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 38), and you must get your VO2 max. estimate

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

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.

From the watch face, select START.

Select a cycling activity.

Hold MENU.

Select Training > FTP Guided Test.

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.

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.

Select an option:

• Select Accept to save the new FTP.

• Select Decline to keep your current FTP.

Training Status

These measurements are estimates that can help you track and

understand your training activities. The measurements require a

few activities using wrist-based heart rate or a compatible chest

heart rate monitor. Cycling performance measurements require

a heart rate monitor and a power meter.

These estimates are provided and supported by Firstbeat. For

more information, go to garmin.com/performance-data/running.

Heart Rate Features 17

Garmin MARQ Golfer Seite 23

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