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
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 sick, you can pause your training status. You can continue to record fitness activities, but
your training status, training load focus, recovery feedback, 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.
Resuming Your Paused Training Status
You can resume your training status when you are ready to start training again. For best results, you need at
least two VO2 max. measurements each week (
About VO2 Max. Estimates, page 41
).
Select an option:
• From the training status widget, hold
, and select Options > Resume Training Status.
• From your Garmin Connect settings, select Performance Stats > Training Status > > Resume Training
Status.
TIP: You should sync your device with your Garmin Connect account.
26
Training
