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Forerunner 245 vo2 max and predicted times

Mallard
over 1 year ago

Hi

I have had my FR245 about 6 months and ran outside occasionally but never really looked at the predicted race times and vo2 max. I have recently started running a bit more and the data it is showing is really weird.  

I’m an average 33 year old guy and it is giving me a VO2 max of 36 with a fitness age of 58. Today I ran 6k in 32 mins reasonably comfortably and it is giving me a 5k predicted race time of 33:35. I have no idea why these values are so off. It’s also giving me a recovery time of 4 days. I am running software version 13. I have been for a run outside 5 times in the past 3 weeks so I should be giving the watch enough data.

Any help appreciated

  • 0 over 1 year ago

    Hi, I would start by confirming you entered data is accurate, especially confirming your entered max heart rate is close to your actual max heart rate

  • 0 over 1 year ago in reply to N72W

    Thanks - I have my max heart rate set at 188 which I found online - 220 minus my age. 

    is there another way to work this out?

  • 0 over 1 year ago in reply to Mallard

    Hi, only way I know is a lab or field test. 

    There are a few DIY field tests they would involve running a few sprints; some tests do uphill sprints and some on the track or road. The general rule of 220 less age is a good statistical tool but for some it is way out. For me it is almost 20 beats to low for example 

    Runners World have for example a field test here https://www.runnersworld.com/training/a20806124/how-to-find-your-max-heart-rate/ but there are many of them.

  • 0 over 1 year ago
    Mallard said:
    ran outside occasionally

    In addition to 's recommendations, don't forget that you need to run outside with GPS on to get a running VO2 max See other requireemnts here:

    Mallard said:
    Today I ran 6k in 32 mins reasonably comfortably and it is giving me a 5k predicted race time of 33:35. I have no idea why these values are so off. It’s also giving me a recovery time of 4 days

    The watch gives your race predictions based on your VO2 Max and your training history. We just talked about getting an accurate VO2 Max. The other thing is to run some maximal efforts intervals. This means running as fast as you can but at steady pace for repeated intervals. They are many workout options like 6x20s, 6x40s, 6x1mn, 6x90s, 5x2mn, 5x4mn, 3x10mn etc with about 3mn walking time in between. This will give a range of HR/pace data pairs to the watch so it won't have to estimate them based solely on sub-maximal efforts.

    It will take  a few weeks for the data to settle..

    The watch gave you a high recovery time because your exertion (EPOC) is also calculated based on your VO2 Max, resting HR and pace. So, from the watch perspective, you really went hard on that run. 

    As you get a more accurate data set, and more intense training, the same run will end up requiring less recovery time and will give you a lower training effect and training load number.