12
Training
4
Select
LTHR
>
Enter Manually
, and enter your
lactate threshold heart rate.
You can perform a guided test to estimate your
lactate threshold (
You can use the Auto Detection feature to
automatically record your lactate threshold during an
activity (
Detecting Performance Measurements
5
Select
Resting HR
, and enter your resting heart rate.
You can use the average resting heart rate measured by
your device, or you can set a custom resting heart rate.
6
Select
Zones
>
Based On
.
7
Select an option:
•
Select
BPM
to view and edit the zones in beats per
minute.
•
Select
%Max
�
HR
to view and edit the zones as a
percentage of your maximum heart rate.
•
Select
%HRR
to view and edit the zones as a
percentage of your heart rate reserve (maximum heart
rate minus resting heart rate).
•
Select
%LTHR
to view and edit the zones as a
percentage of your lactate threshold heart rate.
8
Select a zone, and enter a value for each zone.
9
Select Sport Heart Rate, and select a sport profile to
add separate heart rate zones (optional).
Letting the Device Set Your Heart Rate Zones
The default settings allow the device to detect your
maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.
Verify that your user profile settings are accurate
(
Setting Up Your User Profile, page 11
Run often with the wrist or chest heart rate
monitor.
Try a few heart rate training plans, available from your
Garmin Connect account.
View your heart rate trends and time in zones
using your Garmin Connect account.
Heart Rate Zone Calculations
Zone
% of
Maximum
Heart Rate
Perceived
Exertion
Benefits
1
50–60%
Relaxed, easy
pace, rhythmic
breathing
Beginning-level
aerobic training,
reduces stress
2
60–70%
Comfortable
pace, slightly
deeper
breathing,
conversation
possible
Basic
cardiovascular
training, good
recovery pace
Zone
% of
Maximum
Heart Rate
Perceived
Exertion
Benefits
3
70–80%
Moderate pace,
more difficult to
hold
conversation
Improved
aerobic
capacity,
optimal
cardiovascular
training
4
80–90%
Fast pace
and a bit
uncomfortable,
breathing
forceful
Improved
anaerobic
capacity and
threshold,
improved speed
5
90–100%
Sprinting pace,
unsustainable for
long period of
time, labored
breathing
Anaerobic and
muscular
endurance,
increased
power
Setting Your Cycling Power Zones
The values for the zones are default values based on gender,
weight, and average ability, and may not match your personal
abilities. If you know your functional threshold power (FTP)
value, you can enter it and allow the software to calculate
your zones automatically.
You can manually adjust your zones on the device or using
your Garmin Connect account.
1
Hold
.
2
Select
Settings
>
User Profile
>
Power Zones
>
Based On
.
3
Select an option:
•
Select
Watts
to view and edit the zones in watts.
•
Select
%FTP
to view and edit the zones as a
percentage of your functional threshold power.
4
Select
FTP
, and enter your FTP value.
5
Select a zone, and enter a value for each zone.
6
If necessary, select
Minimum
, and enter a
minimum power value.
Pausing Your Training Status
If you are injured or pregnant, you can pause your
training status. You can continue to record fitness
activities, but your training load, VO2 max. estimate, and
workout recommendations are temporarily disabled.
Select an option:
•
From the training status widget, hold
, and
select
Options
>
Pause Training Status
.
•
From your Garmin Connect settings, select
Performance Stats
>
Training Status
> >
Pause
Training Status
.
TIP:
You should sync your device with your Garmin
Connect account.
