For runners, basically everyone has a stopwatch. The stopwatch provides heart rate, pace, distance and other data during running, which can make running more scientific and safer, and saves the trouble of carrying a bulky mobile phone while running.

Pay attention to Smart Running to help you run as light as a feather and without injury

For runners, basically everyone has a stopwatch. The stopwatch provides heart rate , pace, distance and other data during running, which can make running more efficient. Science is safer and eliminates the trouble of carrying bulky mobile phones while running.

Unfortunately, as one of the durable running consumer goods that runners spend the most on, runners still have many pain points in using it, which are reflected in:

. Comparison of the utilization rate of stopwatches with increasingly powerful functions among runners. Low, the vast majority of runners only use the basic running monitoring function of the stopwatch, and cannot make full use of more practical functions because they do not know how to set them up;

. Runners do not fully understand the increasingly rich stopwatch data. In place, let alone using data to guide training;

How to improve the utilization of the stopwatch function and make the running experience better and more convenient through more in-depth operations?

Domestic stopwatch brand Gochi is undoubtedly the one that has attracted the most attention in the past two years. Its products have distinctive features and have a good reputation among runners, especially mature runners. Its knob-type operation also greatly simplifies the complexity of traditional stopwatches. Push-button operation.

We take Gaochi’s best-selling Pace2 and APEX pro as examples to tell runners a few tips to significantly improve the efficiency of stopwatch use.

Let the sports display

A more intuitive operation method

Have runners found that during exercise, the important information of pace, heart rate, and distance are not on the same page, but are displayed on different pages, and you have to rotate Different information can only be seen by pressing the buttons, which brings a small embarrassment. When you see the heart rate, you cannot see the pace, and when you see the pace, you cannot see the distance.

Can the three most important running parameters of pace, heart rate, and distance be displayed on the same page on the watch screen?

Of course!

You can set it freely on the device-sports interface in the Gaochi APP. You can display only one parameter on one screen, or you can set up to display up to six parameters on one screen.

Set the display interface during exercise

Use metronome function

Strengthen cadence training

Cadence is the simplest and most practical indicator to measure the running posture of the public. Cadence is related to speed, and speed is relatively When you are slow, your cadence is also slower. , conversely, when the speed is fast, the cadence is also faster.

From the perspective of correct running posture, even if the speed is slow, the cadence cannot be too slow. The faster the speed, the faster the cadence is not the better.

For the general public, a cadence of 170-180 steps/minute is recognized as a good cadence, and a good cadence is the simplest and most intuitive parameter to measure running posture.

Using a metronome to remind and train oneself to maintain a reasonable cadence is an important practice for many junior and intermediate runners when running. This practice is highly recommended and encouraged.

Gao Chi watch provides a metronome function. You can see the metronome by long pressing the button on the lower right. But the question is how to start the metronome while running?

In the same way, after you start running normally on the stopwatch, long press the button on the lower right and set the cadence that suits you, the stopwatch will make a beeping cadence sound. The sound is quite loud and can be heard completely. very clear.

It is very important to set the resting heart rate, maximum heart rate and heart rate zone

.

Correctly setting the heart rate zone can play a decisive role for runners to grasp the training intensity and scientific training. But the settings are incorrect or just use the default settings. Intervals often cause runners to misunderstand training.

When setting the heart rate zone, you first need to set the resting heart rate and maximum heart rate. The so-called resting heart rate refers to the lowest heart rate measured by the runner in a quiet and awake state without fatigue, also known as resting heart rate .

However, the resting heart rate is by no means the lowest heart rate of the human body in a day. The heart rate will be further reduced when sleeping, and the morning pulse is also lower than the resting heart rate.

The maximum heart rate refers to the highest heart rate that a runner can achieve when performing personal extreme intensity exercise.

What problems will occur if the resting heart rate and maximum heart rate are not set correctly?

For example☟

If the maximum heart rate of a 40-year-old runner is 200, and the maximum heart rate is set to 180, when the heart rate is 160 during running, the heart rate will fall into different intensity zones. When the maximum heart rate is set to 180 , according to the reserve heart rate zone, a heart rate of 160 is in the aerobic power zone, and when the maximum heart rate is set to 200, a heart rate of 160 is in the aerobic endurance zone.

This also explains why some runners do not feel that tired even though their heart rates are relatively high when running. The reason behind this is likely to be related to the differences in individual maximum heart rates.

If the individual physical factors make the maximum heart rate higher, then even if the heart rate reaches 160 when running, it will still be in the aerobic endurance range, which is naturally normal and nothing to make a fuss about.

Different settings for resting heart rate and maximum heart rate lead to different heart rate ranges during running

Some runners may ask, since the watch can automatically detect heart rate, why not automatically calibrate the resting heart rate based on the lowest and highest heart rates actually measured by the watch? And what about maximum heart rate?

This involves the considerations of stopwatch manufacturers. Since heart rate measurement is sometimes inaccurate, especially in winter, the stopwatch may incorrectly measure your heart rate. Your actual heart rate is only 170, while the stopwatch may display 200. , if the highest heart rate measured by the watch is used as the maximum heart rate, it may mislead the runners.

In the same way, the heart rate when sleeping is lower than the resting heart rate. If a runner sleeps with a watch, it is possible that the sleeping heart rate is regarded as the resting heart rate, which also deviates from the definition of resting heart rate.

Gaochi watch provides three heart rate zones: maximum heart rate percentage, reserve heart rate percentage, and lactate threshold heart rate percentage. In particular, the setting of the lactate threshold heart rate zone is very innovative.

We do not recommend that runners modify the interval settings of reserve heart rate percentage and lactate threshold heart rate percentage, but we recommend that runners modify the interval setting of maximum heart rate percentage.

Because the maximum heart rate percentage is set by default for every 10 percentage points, for example, 50-60% of the maximum heart rate is the warm-up zone, 61-70% is the fat-burning zone, 71-80% is the aerobic period, and 81-90% is The lactate threshold interval and greater than 90% are the anaerobic interval. If set according to this interval, the lactate threshold interval will be too wide, and a relatively narrow lactate threshold interval is more reasonable, because since it is a threshold, it means that its interval is relatively Narrow, if the heart rate is higher, it enters the anaerobic zone, and if the heart rate is lower, it enters the mixed-oxygen zone.

We recommend that runners refer to the maximum heart rate zone of the Daniels training method to modify the maximum heart rate percentage zone in the Gaochi APP, which is more reasonable.

Daniels training method maximum heart rate percentage zone

Understand the rich stopwatch data

Really realize scientific training

GAC watches provide runners with a powerful indicator system, of which 16 key indicators cover abilities. , training, load, effect Waiting for multiple dimensions, tell the runner what your level is? How should you train? What did training bring to you?

If you can fully understand these indicators, your training will become very "skilled".

Gaochi Evolab running indicator system

The rich data provided by Gaochi watches can help runners truly achieve scientific training

Scientific training is not an empty talk, but comes from precise training based on the guidance of data science. Through the Gaochi training management platform, Runners can also see more detailed data than the APP, which fully meets the needs of some data-savvy runners. You can even design a training plan through the platform, and the plan can be automatically synchronized to your APP and mobile phone.

If you really make the most of everything, the stopwatch can become your smart running coach.