Purple
Superior
Blue
Excellent
Green
Good
Orange
Fair
Red
Poor
VO2 max. data and analysis is provided with permission from
The Cooper Institute®. For more information, see the
Recovery Advisor
You can use your Garmin device paired with the heart rate
monitor to display how much time remains before you are fully
recovered and ready for the next hard workout. The recovery
advisor feature includes recovery time and recovery check.
Recovery advisor technology is provided and supported by
Firstbeat Technologies Ltd.
Recovery check
: The recovery check provides a real-time
indication of your state of recovery within the first several
minutes of a run.
Recovery time
: The recovery time appears immediately
following a run. The time counts down until it is optimal for
you to attempt another hard workout.
Turning On the Recovery Advisor
Before you can use the recovery advisor feature, you must put
on the heart rate monitor and pair it with your device
). If your Forerunner was packaged with a heart rate
monitor, the devices are already paired. For the most accurate
estimate, complete the user profile setup (
1
Select
>
Recovery Advisor
>
Status
>
On
.
2
Go for a run.
Within the first several minutes of your run, a recovery check
appears, showing your real-time state of recovery.
3
After your run, select
Save
.
The recovery time appears. The maximum time is 4 days,
and the minimum time is 6 hours.
Setting Your Heart Rate Zones
The device uses your user profile information from the initial
setup to determine your default heart rate zones. For the most
accurate calorie data during your activity, set your maximum
heart rate. You can also manually set each heart rate zone and
enter your resting heart rate.
1
Select
>
Settings
>
User Profile
>
Heart Rate Zones
>
Based On
.
2
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).
3
Select
Max. HR
, and enter your maximum heart rate.
4
Select a zone, and enter a value for each heart rate zone.
5
Select
Resting HR
, and enter your resting heart rate.
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.
Fitness Goals
Knowing your heart rate zones can help you measure and
improve your fitness by understanding and applying these
principles.
• 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
(
) to determine the best 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.
Pairing Your ANT+ Sensors
Before you can pair, you must put on the heart rate monitor or
install the sensor.
Pairing is the connecting of ANT+ wireless sensors, for
example, connecting a heart rate monitor with your Garmin
device.
1
Bring the device within range (3 m) of the sensor.
NOTE:
Stay 10 m away from other ANT+ sensors while
pairing.
2
Select
>
Settings
>
Sensors
>
Add Sensor
.
3
Select a sensor.
When the sensor is paired with your device, a message
appears. You can customize a data field to display sensor
data.
Foot Pod
Your device is compatible with the foot pod. You can use the
foot pod to record pace and distance instead of using GPS
when you are training indoors or when your GPS signal is weak.
The foot pod is on standby and ready to send data (like the
heart rate monitor).
After 30 minutes of inactivity, the foot pod powers off to
conserve the battery. When the battery is low, a message
appears on your device. Approximately five hours of battery life
remain.
6
ANT+™ Sensors
