Laps / splits on Garmin / Strava

When using a running watch (I use a Garmin) the Lap feature is pretty useful. It allows you to break your run into set distances (a Lap). Then when analysing on the Garmin or Strava website/app you can see your Splits, which are an analysis of your performance for each Lap. For example, 'For the 8th km of the race my average pace was 3:40/km, my heartbeat was 178bpm, and the elevation difference was +6m giving me a grade adjusted pace (gap) of 3:38/km'. 

1. Auto lap

Out of the box, most running watches automatically record a lap at 1.00 km (or 1.00 miles if you want to be old school). The image below shows the default setting on my watch.

Auto laps - the default option

The screenshot below shows the automatic analysis of a recent race I did (Jarrow 10k) - I knew I needed 3:33/km average for a PB. I very nearly got it - but the laps/splits into the breeze where the pace was slipping to 3:40/km meant I just missed out. During the race by watch notified me every km so I knew what my split times for each km where from a quick glance. I also could see whether the GPS was measuring slightly long or short against the race markers to make any adjustments in my head.
Automatically view statistics for race split into these auto-lap distances

2. Auto Lap OFF

It's also possible to turn the auto-lap function off and then record your Laps manually. On a Garmin watch, when in run mode, the top right button is usually Stop/Start and the bottom right button is usually set to record a manual lap.

In the image below, I have toggles the Auto Lap function OFF.

Turn auto lap off

Why would you change to manual lap modes for a run?
  • Interval sessions - In the screenshot below I ran a 8x200, 4x400, 4x400, 8x800 session. At the start and end of every effort I clicked the Lap button - this gives a really nice breakdown of every effort and every recovery period - for this session, roughly 36s for every 200m, 77s for every 400m and with 60 and 120s rest period walking/jogging about to get breath back.
  • To eliminate GPS errors - I have never done this, but some use the manual lap feature in a marathon to get a more accurate split result 'clicked' when passing physical race markers on the road. For a race like London Marathon that can be 800+m out on GPS with all of the runners and tall buildings - this can give a much more accurate mid-run record of progress.

Interval session
Selection of split results for each lap

3. Change the Auto Lap Distance

...and back to Auto Lap feature, does anyone ever change the auto-lap distance?

I've only done this once and it was for a club mile time trial, out of interest I changed the auto-lap distance to 0.40km so I could a quick bit of feedback as to my pace every 400m. I knew I wanted a negative split race going from just under 80s for 400m to nearer to 75s for 400m. But on reflection I'm not sure I got any benefit from this other than playing with my watch.

Images below for the screen to change the distance of auto lap and then the Strava analysis.
Change the auto distance?


...and remember, every watch is slightly different - google your watch manual for precise instructions.

Garmin Owner Manuals:

https://support.garmin.com/en-GB/?faq=S1rxEkLQVr6ioUEjPh6Vz9

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