Garmin IPH-A3095, Owner'S Manual

• Rinse the heart rate monitor after every use.
• Hand wash the heart rate monitor after every seven uses or 

one pool swim, using a tiny amount of mild detergent, such 

as dishwashing liquid.

NOTE: 

Using too much detergent may damage the heart rate 

monitor.

• Do not put the heart rate monitor in a washing machine or 

dryer.

• When drying the heart rate monitor, hang it up or lay it flat.

Running Dynamics

You can use your compatible Descent device paired with the 

HRM-Run

™

 accessory or other running dynamics accessory to 

provide real-time feedback about your running form. If your 

Descent device was packaged with the HRM-Run accessory, 

the devices are already paired.
The running dynamics accessory has an accelerometer that 

measures torso movement in order to calculate six running 

metrics.

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-Run accessory, 

and pair it with your device (

Pairing ANT+ Sensors

, page 29

). If 

your Descent Mk1 was packaged with the accessory, the 

devices are already paired, and the Descent Mk1 is set to 

display running dynamics data screens.

1

Select an option:
• If your running dynamics accessory and Descent Mk1 

device are already paired, skip to step 7.

• If your running dynamics accessory and Descent Mk1 

device are not already paired, complete all the steps in 

this procedure.

2

Hold 

UP

.

3

Select 

Settings

 > 

Activities & Apps

.

4

Select an activity.

5

Select the activity settings.

6

Select 

Data Screens

 > 

Add New

.

7

Select a running dynamics data screen.

NOTE: 

The running dynamics screens are not available for 

all activities.

8

Go for a run (

Starting an Activity

, page 4

).

9

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 

www.garmin.com/runningdynamics

 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 runners tend to have quick and balanced strides.

Heart Rate Features

9