A checklist to keep
Your watch changed.
Check the context.
A lower VO₂ max estimate or a higher heart-rate reading needs context. Use this sheet to bring the number, the run and how you felt together.
Before changing your training
Check the recording.
Was GPS available, was heart rate recorded sensibly, and does that activity type meet your device’s criteria? Requirements vary between watches.
Compare the setting.
Note heat, wind, hills, surface and stops. Compare similar runs, rather than expecting one pace to mean the same effort everywhere.
Check your settings.
Look at the age, body-mass and heart-rate settings your watch uses. A change in personal settings can change the estimate.
Put recovery beside the score.
Note recent training, sleep and how you felt. Use your own normal pattern as context; this sheet does not diagnose the reason for a change.
Look for a pattern.
Compare several relevant recordings with actual running performance. One unusual reading is a prompt to check context, not a complete training verdict.
Compare runs you know
Use paper or your own notes. Nothing you write here is submitted or stored by this checklist.
| Date & run | Pace / effort | Watch reading | Conditions & how I felt |
|---|---|---|---|
This is general information, not medical advice. A watch cannot diagnose illness or explain persistent symptoms. Seek appropriate medical advice for symptoms or a sustained unexplained change in your health or performance.
Device reference: Garmin’s VO₂ max requirements . Check the instructions for your own device.