18
Heart Rate Features
Cadence:
Cadence is the number of steps per minute.
It displays the total steps (right and left combined).
Vertical oscillation:
Vertical oscillation is your bounce
while running. It displays the vertical motion of
your torso, measured in centimeters.
Ground contact time:
Ground contact time is the
amount of time in each step that you spend
on the ground while running. It is measured in
milliseconds.
NOTE:
Ground contact time and balance are not
available while walking.
Ground contact time balance:
Ground contact time
balance displays the left/right balance of your
ground contact time while running. It displays
a percentage. For example, 53.2 with an arrow
pointing left or right.
Stride length:
Stride length is the length of your stride
from one footfall to the next. It is measured in
meters.
Vertical ratio:
Vertical ratio is the ratio of vertical
oscillation to stride length. It displays a
percentage. A lower number typically indicates
better running form.
Training with Running Dynamics
Before you can view running dynamics, you must put
on a running dynamics accessory, such as the HRM-
Tri accessory, and pair it with your device (
).
1
Hold
MENU
.
2
Select
Activities & Apps
.
3
Select an activity.
4
Select the activity settings.
5
Select
Data Screens
>
Add New
.
6
Select a running dynamics data screen.
NOTE:
The running dynamics screens are not
available for all activities.
7
Go for a run (
8
Select
UP
or
DOWN
to open a running dynamics
screen to view your metrics.
Color Gauges and Running Dynamics Data
The running dynamics screens display a color gauge
for the primary metric. You can display cadence,
vertical oscillation, ground contact time, ground
contact time balance, or vertical ratio as the primary
metric. The color gauge shows you how your running
dynamics data compare to those of other runners. The
color zones are based on percentiles.
Garmin has researched many runners of all different
levels. The data values in the red or orange zones are
typical for less experienced or slower runners. The
data values in the green, blue, or purple zones are
typical for more experienced or faster runners. More
experienced runners tend to exhibit shorter ground
contact times, lower vertical oscillation, lower vertical
ratio, and higher cadence than less experienced
runners. However, taller runners typically have slightly
slower cadences, longer strides, and slightly higher
vertical oscillation. Vertical ratio is your vertical
oscillation divided by stride length. It is not correlated
with height.
Go to
Garmin.com.sg/minisite/runningscience
for more
information on running dynamics. For additional
theories and interpretations of running dynamics data,
you can search reputable running publications and
websites.
Color Zone
Percentile in Zone
Cadence Range
Ground Contact Time Range
Purple
>95
>183 spm
<218 ms
Blue
70–95
174–183 spm
218–248 ms
Green
30–69
164–173 spm
249–277 ms
Orange
5–29
153–163 spm
278–308 ms
Red
<5
<153 spm
>308 ms
Ground Contact Time Balance Data
Ground contact time balance measures your running symmetry and appears as a percentage of your total ground
contact time. For example, 51.3% with an arrow pointing left indicates the runner is spending more time on the
ground when on the left foot. If your data screen displays both numbers, for example 48–52, 48% is the left foot
and 52% is the right foot.
Color Zone
Red
Orange
Green
Orange
Red
Symmetry
Poor
Fair
Good
Fair
Poor
Percent of Other Runners
5%
25%
40%
25%
5%
Ground Contact Time Balance
>52.2% L
50.8–52.2% L
50.7% L–50.7% R
50.8–52.2% R
>52.2% R
While developing and testing running dynamics, the Garmin team found correlations between injuries and greater
imbalances with certain runners. For many runners, ground contact time balance tends to deviate further from
50–50 when running up or down hills. Most running coaches agree that a symmetrical running form is good. Elite
