• Your heart rate is a good measure of exercise intensity.
• Training in certain heart rate zones can help you improve
cardiovascular capacity and strength.
• Knowing your heart rate zones can prevent you from
overtraining and can decrease your risk of injury.
If you know your maximum heart rate, you can use the table
(
heart rate zone for your fitness objectives.
If you do not know your maximum heart rate, use one of the
calculators available on the Internet. Some gyms and health
centers can provide a test that measures maximum heart rate.
The default maximum heart rate is 220 minus your age.
About Heart Rate Zones
Many athletes use heart rate zones to measure and increase
their cardiovascular strength and improve their level of fitness. A
heart rate zone is a set range of heartbeats per minute. The five
commonly accepted heart rate zones are numbered from 1 to 5
according to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum heart rate.
Setting Your Heart Rate Zones
The device uses your user profile information from the initial
setup to determine your default heart rate zones. You can set
separate heart rate zones for sport profiles, such as running,
cycling, and swimming. For the most accurate calorie data
during your activity, set your maximum heart rate. You can also
set each heart rate zone and enter your resting heart rate
manually. You can manually adjust your zones on the device or
using your Garmin Connect account.
1
Hold
UP
.
2
Select
Settings
>
User Profile
>
Heart Rate
.
3
Select
Max. HR
, and enter your maximum heart rate.
You can use the Auto Detection feature to automatically
record your maximum heart rate during an activity
(
Automatically Detecting Performance Measurements
).
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 (
).
5
Select
Resting HR
, and enter your resting heart rate.
You can use the average resting heart rate based on your
user profile information, 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
Add Sport Heart Rate
, and select a sport profile to
add separate heart rate zones (optional).
10
Repeat steps 3 through 8 to add sport 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 (
).
• 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
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
About Lifetime Athletes
A lifetime athlete is an individual who has trained intensely for
many years (with the exception of minor injuries) and has a
resting heart rate of 60 beats per minute (bpm) or less.
Setting Your 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
power zones automatically. You can manually adjust your zones
on the device or using your Garmin Connect account.
1
Hold
UP
.
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.
Activity Tracking
The activity tracking feature records your daily step count,
distance traveled, intensity minutes, floors climbed, calories
burned, and sleep statistics for each recorded day. Your calories
burned includes your base metabolism plus activity calories.
The number of steps taken during the day appears on the steps
widget. The step count is updated periodically.
For more information about activity tracking and fitness metric
accuracy, go to
.
14
Training
Summary of Contents for IPH-A3095
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