Whack-a-mole: WHR 2.6 and 4.2 firmware upgrades for Garmin 235

So many times firmware updates from Garmin is like a game of whack-a-mole; one problem gets solved, another pops up. The latest dual updates from Garmin for the Forerunner 235 (WHR 2.6 updates the code for the Elevate heart rate module, 4.2 is a firmware update for the watch os) are true to form.

Improvement: the optical HR monitor is doing a better job during exercise. It seems like the heart rate is being updated on more like a one second than a 10 second or more basis. It locks onto real heart rate faster, is less confused from noise from your cadence (so-called "cadence lock" - where the optical hr monitor locks onto your footstrike cadence instead of your heart rate - why you may be seeing hr readings of 170 or more on easy runs), and is steadier over the course of a run - less spikes, more responsive to changes in effort. The run today was great - just a little spike around minute 45, but it actually may have been real given the increase in pace around that time.

Unfortunately, the bad comes with the good. Prior to this update, my resting heart rate is usually in a narrow band - usually 48-53. I've seen a reading of 40 once, but anything lower than that, or higher than 55 is abnormal.

This morning on waking, it looked as if the module did little or no reading during the night. It returned a resting reading of 50 as I was lying in bed, which is on target.  But after the run, it showed a 36 resting heart rate. Not on target.

There have been a number of similar observations on the Garmin 235 forum. Hopefully they can get this resting HR issue straightened out quickly without undoing the good work as far as responsiveness during activities.

Edit: resting HR of 48 on day 2, so perhaps the device is making adjustments based on day-over-day data.

I am running the latest version of Garmin Connect Mobile (3.5.0.1) on a Nexus 5X.

Getting sick (and recovery) and resting heart rates with the Garmin 235

I now have about six months of data on my resting heart rate via my Garmin 235. 

I'm in my early 50s and exercise to a max HR over 140 6-7 days per week. Most of that exercise is running: around 30-45 miles most weeks, but often supplemented by, or substituted for, a gym session on the elliptical anywhere from an average max HR of 110-140. I also hit an average daily step count of about 17K over the last 12 months. My weekly sleep average is around 7:45-8 hours per night as counted by Garmin.

My resting heart rate is around a 47 if I'm feeling generally good and in good health. That means no sickness coming on or heading out of the body. And no nights of excess alcohol consumption or running myself down, figuratively or literally. 

This screenshot from Garmin Connect mobile shows a 46 resting rate from the week of March 13.

Sure, on a day to day basis the average resting heart rate can vary +/- 5 beats. I'm not freaking out from a 43 reading or even a 53 reading on one day. They happen regularly, and are usually one-off readings that don't occur on consecutive days. A night of 3 beers can do it, as can a restless night due to travel or racing.

If I start seeing my resting readings repeatedly drifting into the 50s over the course of several days, I will cut down my running and other exercise. I'll try and avoid hard and or super long (much more than an hour) workouts, keeping my exercising heart rate well below 75% (or around 140). And I'll keep my daily step count around 10K - no super long moving days allowed.

Two weeks ago, I noticed my resting rate creeping up to a 49. I had run near pr half marathons in the two proceeding weeks, which could have explained it. 

And I did feel a bit off - fatigued and like I might be coming down with something. Sure enough, the night of the 27th, I started to have symptoms of a cold which I vainly hoped were just severe allergies. 

The week of March 27, my resting rate went up from a 46 to a 51 average, a pretty significant increase for me.

Presented with some data, it was easier for me to take a few (5) days off from exercise, get more sleep, and try and recover properly vs running right through the sickness. I would have ignored my body at age 30, but it seems pretty pointless in my 50s where going down with a massive sickness has too much cost to work, family, and longer term running life. 

It's also good to see five days off doesn't seem to have much of an impact on my pace or V02 max readings. I'm still sniffly, but the rest didn't hurt.

My Garmin wrist-based HR monitor doesn't work - should I return it?

I've now had two Garmin devices with built in optical HR modules -- the Vivosmart HR and the Forerunner 235. It is a huge advantage not to have to wear a chest strap, but the Elevate HR module is not perfect.  For God's sake, it's not a medical grade EEG -- its a device that can aid in pacing and effort. Properly worn, the Elevate HR module in these devices works pretty well. However, I have found both devices can give erroneous HR info under the following circumstances:

1) It's cold out, and the device is worn over your sleeve or exposed to the elements.  In this case, it is likely you will see some high HR readings for the activity -  anywhere from 30-40 beats per minute faster than you might see otherwise.  Fix: give your device a minute or two to "warm up" -- start an activity and wait a short time before you hit "start" and begin timing.  Also - keep your sleeve over the device when you are running, at least until the device (and your skin) warms up a bit.

2) There is too much slack in the tightness of the wristband during activity. The tracker/watch should stay in place on your arm. Not so tight that you are leaving tracks on your wrist from the band, but not so loose that it moves at all when you are running. A loose device can mean spikes at the start of the run - as high as 40 beats per minute faster than where you should be -- and spikes once the run is underway.  

3) Conversely, during resting periods, let it out a notch. I find that if its too tight during resting periods, it might show a higher resting heart rate than what you are experiencing.  

With a little trial and error, you will find what works best, and most accurately, for you. I also hope that Garmin continues to improve devices with Elevate HR modules so the recording of both active and resting HR gets more accurate over time.

Overall, I have pretty good results (as good if not better than a chest strap) during activities when I have the proper tension set on the band, as below:

Vivosmart HR final wrapup - and some common issues with the Forerunner 235

I've retired my Vivosmart HR (VHR) after several months.  Mostly, its because the Garmin 235 was released, allowing me to measure my resting heart rate (RHR), sleep AND GPS runs on the same device plus having the benefit of Garmin Connect IQ apps.  I would still strongly recommend it as a tracker, with some caveats/misgivings.

• RHR is a little fiddly.  A lot of times it is up to 5 beats on the high side bc it isn't kicking on at the lowest hr part of the day - the hour before wakeup for me.  I would hope Garmin will be fiddling with the algorithm to fix this. Otherwise, its pretty darn close to what I measure with my finger and a second hand.

• Sometimes RHR freaks out, looking like a seismograph when I'm sitting at my desk during the day.  This is a temporary issue that doesn't seem to be resolved by restarts, reconnects, etc.  It's happened two or three times over the last several months with both the VHR and 235, so I suspect it is an issue with the Elevate module. (Note: Garmin just updated the firmware for the 235 which "addressed issue which can cause wrist heart rate to remain on a fixed value."  Not sure whether they've done it for the VHR, but they clearly know it exists, and that its a sensor issue.)

• Intensity Minutes are useless.  A crapshoot as to whether you will be counted or not.  Arm movement seems to help, but doesn't guarantee a brisk walk will be counted.  Bike riding was more missing than hit.

• Steps are also pretty useless.  A wide variation in what's measured - a staircase "up" can show 2 floors, the same one down shows "3".

• Often, there will be a spike at the beginning of the workout that resolves on its own, or if you adjust the placement on your wrist.  Tightening one notch past "normal" comfortable tension definitely improves activity HR monitoring during activities.

The HR issues are pretty similar to what I'm seeing with the Garmin 235. Although they can be annoying, it still works more than good enough for me both in terms of RHR and exercise HR.  And I'm convinced Garmin will work out the kinks if you have some patience - its their MO with other firmwares/devices.

Some non-HR issues:

• I hate the touchscreen.  It activates the backlight at inopportune times.  It messes with HR broadcasting.  There should be a way to by-pass by allowing navigation with the side button.

• I found the quality of the backlight to be second rate.  The lighting was not uniform - it is a minor criticism, but is exactly the kind of build issue that annoyed me on the Vivosmart original (collected a lot of dirt) and the Vivosmart original (dead LEDs).  I guess Garmin views the sub $200 device line as semi-disposable... I don't think most people think like me -- that a device is only good for one product cycle.  If they want to build this brand to be stronger, they need to address hardware issues on fitness bands in the way they have upped their game on mobile software.

Ray Maker covers some of these issues as well in his in-depth VHR review: http://www.dcrainmaker.com/2016/01/garmin-vivosmarthr-review.html

Intensity Minutes - Can you get them from an elliptical (and how does a treadmill run work)?

Yes, and here's how.

I started using the arc trainer elliptical machine at a 15 level resistance, working my way higher in order to keep my HR over 100.  I continually increased the resistance level up to a 25 in order to keep my HR above 110, below 120.  Since I was creating an activity, I wasn't monitoring the Intensity Minutes meter (IMM) during the session.  

Total elliptical time: 30 minutes
Total IMs: 31 minutes 

I was getting near 100% "Moderate" exercise minutes from an "easy" exertion elliptical session, keeping HR 100-120 (max 134) for the entire workout.  

The Strava heart rate chart from the elliptical.  

While on the treadmill earlier in the day, running at an average pace of 10:19 and as fast as an 8:20 minute/mile, keeping my HR above 130 (max 157), I was getting mostly "Vigorous" exercise minutes (22 minutes of vigorous, 13 of moderate exercise).

Total treadmill time: 35 minutes (incl. 3 cool down)

Total IMs: 57 minutes.

The Strava heart rate chart from a treadmill run.  

Please check out my final post on Intensity Minutes and the VHR in general: http://www.midpackgear.com/2016/01/vivosmart-hr-final-wrapup-and-some.html

Intensity Minutes -- Can you get them from treadmill walking?

Yes, and here's how.

I started walking on the treadmill at 3% incline, 3 mph.  A couple of times the Intensity Minutes meter (IMM) started flashing, but it wasn't a sustained flashing.  

I raised the speed to 3.8 mph, at which point the IMM stayed flashing continually, which was at about 20 minutes (my pulse was around 102 at that point).

The meter was running.  After the 30 minute mark, I started reducing the speed (I had earned 10 IMs).  It continued earning IM minutes until the speed was down to 3 mph, at which point the IMM stopped flashing -- around minute 37.

Total walking: 37 minutes
Walking before IMM continuous flashing: 0 to 19 minutes (speed <3.8 mph)
Walking while IMM continuously flashing: 17 minutes (speed = 3.8 mph)
Total IMs: 17 minutes

(the point at which the IMs started counting -- getting cred for the previous 10 minutes where the meter had been continuously flashing)



Please check out my final post on IMs and the VHR in general: http://www.midpackgear.com/2016/01/vivosmart-hr-final-wrapup-and-some.html

Vivosmart HR - resting heart rate

I find my VHR does a remarkably good job of nailing resting heart rate (rhr) day in, day out. 

My resting rate is in the 44-48 range, and usually happens within two hours of waking. I have been fascinated about the jumps during the day.

Sometimes getting up for coffee will result in a jump to over 100. An overnight awakening will show a rate jump to 70 or so. 

It's not a smooth graph. This is from Tuesday. The exercise and sleep periods are pretty clearly marked on the top of the graph.  To the left of the first alarm clock is a sleep period; to the right till the "zzs" is a waking period.

You may be interested in DC Rainmaker's post on rhr.

Vivosmart HR review - Garmin Elevate HR module tips and tricks.

Several things I've found to improve your happiness with the HR module at least as implemented on the Vivosmart HR:

1) Let it warm up when you first put it into broadcast mode before exercising.  It seems it takes a minute or two to calibrate properly - and during that time it gives it a chance to have a durable link to the paired ANT+ device (in my case, the 920XT).  Not sure if this is necessary, but I got more satisfactory results this run (no disconnect from the 920XT or funky readings in the first couple of miles.

2) Wear the band right above your wrist bone, but not too high on your arm.

3) Find a comfortable tension for the band for your non-exercise time.  Something tight enough where it isn't sliding around on your arm like a bangle, but not so tight that its noticeably tight.  This is enough for good resting HR readings most of the time.

4) For exercise, tighten the band up a notch.  Enough to feel snug, not so much you are tourniqueting yourself.   Enough so when you loosen it up after exercise and move the band, you leave a light imprint of the stay loop on your arm (see the imprint above the strap on the top right of the band).  This technique definitely keeps the HRM more "locked in" during exercise.

Vivosmart HR - first observations

I've had a Vivo device since the Vivofit I was released in 2013.  First the Vivofit (v1), then the Vivosmart (classic) last fall.  It's become a must-have accessory for me, primarily for step counting and sleep tracking.  

A lot of people ask: why bother with steps when you do so much running?  First, walking is a great active recovery exercise on days off, and its nice to be able to keep myself honest - do enough walking that its significant, not so much that its not really recovery.  Also, with ultrarunning, you can do a lot of time on your feet that is walking or elliptical work -- less pounding than running, but still pretty useful on the longer races.  I find that if I get my average steps up to about 140K/wk, I can handle the physical demands of 6-8 hour races fairly easily.

I also like two handed device wearing -- being able to monitor mileage/pace on one hand, time or HR on the other.  Dork city.

So why upgrade from the Vivosmart - a really terrific device if its working so well?  I can't resist an upgrade - pretty much always have been an early adopter to a compulsive fault.  And I really want to track resting heart rate since I believe it is a great early warning system for overtraining/overdoing.

The Vivosmart HR jettisons the sleek and anonymous look of the Vivosmart classic and returns to the big bulky look of the Vivofit.  

Which is really not so bad... I never minded the size of the Vivofit - it still is a lot smaller than a running watch or a smartwatch.  It is light enough to sleep in without discomfort.   So the size bloat from Vivosmart to Vivosmart HR doesn't bother me much.

Plus: you get some added features from moving to the Vivosmart HR from the Vivosmart classic:

- Always on display (black background, white font - an LCD display that lights up when touched or when activity is started or notification arrives.

- Additional data (it can display weather on one of the swipe screens, transferred via Bluetooth when connected to your phone)

- And, drum roll please... Garmin's new proprietary optical HR monitoring that can not only take and track resting HR, but can also "broadcast" the HR signal to other ANT devices like any other Garmin HR strap would.  

Initial experience is positive and makes me think this might not end up back in the shopping cart behind the customer support counter at Best Buy.

1. The device is comfortable.  The strap is very soft, even when buckled with some firmness (which seems to help HR readings vs letting it dangle like a bangle on your forearm).  

2. Advantage to always on display.  One thing I forgot - whether its a fitness band or a running watch, the basic function of Time is underrated.  Its nice to see the time without having to raise your forearm on demand.

3. The HR monitor seems to work pretty well.  I've always been partial to chest straps, especially the new Garmin soft strap.  They do a good job for me in reliably capturing HR data, except when super sweaty.  Obviously, they aren't for 24 hour use.  Garmin's new optical monitor seems to be fairly reliable in both resting HR monitoring (its been showing an accurate resting HR) and for exercise (see below -- the first part around was an 8 minute brisk treadmill walk, followed by a two minute sprint at the end and a one minute cool down).

This isn't a hardcore workout/test, but it is a good sign.  Garmin is smoothing out the HR nicely in the graph, and the optical device is pretty responsive.  Better than a stick in the eye (fail) on day one.  

The only concern I have at hour 8 of ownership is battery life.  4-5 days is the claim; I'd hope I could get to the outer edge of that period on a regular basis since part of the charm of these devices is not having to do a nightly Apple Watch like charge up.  I'll report back here with updates by the end of the week about HR accuracy, broadcasting, and battery.  Over and out for now.

Edit: see new post on broadcasting HR data. 

Edit: See final post on VHR - http://www.midpackgear.com/2016/01/vivosmart-hr-final-wrapup-and-some.html