Training
27
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
MENU
.
2
Select
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
Measurements Automatically, page 19
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
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
Add Sport Heart Rate
, and select a sport
profile to add separate heart rate zones (optional).
10
Repeat the steps 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.
y
Verify that your user profile settings are accurate
Setting Up Your User Profile, page 26
y
Run often with the wrist or chest heart rate
monitor.
y
Try a few heart rate training plans, available from
your Garmin Connect account.
y
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
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
MENU
.
2
Select
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
