What Should My Garmin Read on a True 5k Course
Many times runners and coaches accept asked us how it is possible that the Garmin Race Predictor predicts way as well fast times, which are absolutely incommunicable for many runners. At that place is too a lot of criticism on the internet from disappointed runners, who are demotivated by the predictions of the Race Predictor. That is all the more unfortunate equally most runners hope and await that their sentry can brand a adept prediction of race times based on the training data. That is an important reason to buy such a spotter!
Nosotros took a good wait at this. Your Garmin first calculates your oxygen uptake VO2 max based on your training data, especially your speed and centre charge per unit data. The Race Predictor so predicts your race times based on this VOtwo max. How does this piece of work and what are the results in practise? And what is the reason it that the predicted times are likewise fast? As e'er, we studied the theory and also tested our own results in practice with Garmin watches (Hans uses the Forerunner 935 and Ron the Fenix 6X).
How does it work? VOtwo max
One of the nice aspects of a running watch is that y'all get an update of your fitness every 24-hour interval in the course of your VO2 max. The watch calculates this from your training information and in item the information of your speed and your heart charge per unit. As we previously showed in our articles, the VO2 max is a very useful measure of fitness: the higher your VO2 max, the better your fitness and the faster you can run.
The table below shows the standard classification of VO2 max values of men and women as a function of their fitness (which is also used by Garmin):
How fast can you run with your VO2 max?
In principle, your running speed is direct proportional to your VO2 max. In practice, the weather weather condition and the course and distance will of course also have an impact. All these factors are covered in our books. You tin besides calculate them yourself with our calculators. The race time at various classic distances is shown in the table below (which applies to ideal conditions).
How does it work? Garmin'southward Race Predictor
Garmin'southward Race Predictor predicts race times at 5K, 10K, half marathon and total marathon based on your VOii max. How this works exactly is a Garmin trade clandestine. In principle. Garmin takes into account the personal data (peculiarly age and gender), the preparation history and training structure and the information of the grooming (especially middle rate and speed, divided into different segments).
On the internet we establish a useful and interesting overview of the relationship between Garmin's VOtwo max and the predicted times of the Race Predictor.
The outset 2 columns of the table below are taken from this overview and testify the relationship betwixt the Garmin VO2 max and the predicted 5K time. Next we took that predicted 5K time every bit a starting point and calculated with our universal running model (as explained in The Cloak-and-dagger of Running) which "real" VO2 max corresponds to that time. The result is in column 3 and appears to exist no less than three-5 units higher than the VOii max reported by Garmin. The deviation between the "real" VOii max and Garmin'southward is in the 4th column.
How information technology is this possible? An analysis.
The results of the table correspond to the experiences of many runners and coaches and can also be seen in numerous posts on the net. Normally it is reported that yous simply get realistic times if you subtract three-4 units from the Garmin VO2 max. Various running friends have reported to united states that they also become realistic times if they take the Garmin VO2 max and use our calculator (and and then non the Race Predictor). Coach Sander Schreurs even sent us an anonymized Excel with the VOii max and Race Predictor values of his athletes running with a Garmin.
Nosotros tin can illustrate this with the results of author Hans (marked in xanthous in the table). Hans has his VOtwo max regularly determined at the physiological lab of SMA Midden Nederland and therefore knows that his VO2 max is in the society of 60 ml/kg/min (depending on the shape of the day of class). His Garmin Forerunner 935 scout neatly shows the aforementioned value (depending on the shape of the day it varies slightly between 59 and 61). Hans runs times of around xviii:30 at the 5K, which corresponds well with the event of our calculator with a VOtwo max of 60. However, the Garmin Race Predictor predicts an unthinkable time of 17:01! Hans would need to subtract four units from his Garmin VO2 max of 60 to get a realistic time of eighteen:30.
Every bit an aside, we remind you that Hans is currently injured and has therefore started cycling. Remarkably, since he started cycling six months agone, his Garmin watch has steadily increased his cycling VO2 max to a value of no less than 65! This is foreign, considering Hans has been running for twoscore years and has only been cycling for six months, so why would his cycling VOtwo max be so much college? Merely even stranger is the fact that the Garmin has simultaneously increased its running VO2 max to 65! And the Garmin Race Predictor now predicts a 5K time of xv:53! That is completely surreal, Hans ran this time 35 years ago when he was around thirty. For the M65, this would hateful a new world record!.
All this has fabricated Hans curious whether his cycling VO2 max is really so high or whether Garmin's cycling algorithm is incorrect. He therefore plans to do a cycle test at the SMA to determine what his cycling VO2 max really is. So to be continued.
How is this possible? A possible explanation.
Without information on Garmin'south exact algorithm, information technology is of course very difficult to explain what is wrong with Garmin's Race Predictor. On the net, however, we found the original patent of FirstBeat Technologies (Garmin'south partner).. It states that the oxygen consumption during running is calculated with the formula: VOtwo max = iii.5*v, where v is the speed in km/h.
With our universal running model, even so, we accept deduced that the correct formula for oxygen consumption (without air resistance) is: VO2 max = 3.77*v. This corresponds to a difference of over 7%. Consequently, at the aforementioned value of the VO2 max, Garmin calculates a considerably higher speed 5 and thus a faster time. In add-on, the air resistance, which is greater for faster runners, must as well be taken into account. We have not been able to find whether and how Garmin calculates this.
Conclusions
Garmin'south Race Predictor systematically predicts way too fast times.
The explanation for this is probably an error in the algorithm that calculates the speed/fourth dimension. We believe the VO2 max of Garmin is realistic.
At that place are 2 solutions to this problem:
- Use the VOtwo max of Garmin (or that of a test at a physiological lab) in combination with our calculator (this gives the correct times)
- Subtract Garmin'southward VO2 max by iii-five units in combination with the Race Predictor (the order of magnitude will be correct depending on where you are in the tabular array).
An case of too fast race times by the Garmin Race Predictor
Our volume 'The Undercover of Running' is for sale in our webshop. Also available in High german as 'Das Geheimnis des Laufens', and in Italian equally 'Manuale completo della corsa'.
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Source: https://hetgeheimvanhardlopen.nl/en/what-is-wrong-with-the-garmin-race-predictor/
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