Garmin Instinct A03603, Owner'S Manual

Page: 17 / 66

Training
Setting Up Your User Profile
You can update your gender, birth year, height, weight, and heart rate zone settings. The device uses this
information to calculate accurate training data.
1 Hold MENU.
2 Select Settings > User Profile.
3 Select an option.
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.
If you know your maximum heart rate, you can use the table (
Heart Rate Zone Calculations, page 12 ) 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.
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 From the watch face, hold MENU.
2 Select Settings > User Profile > Heart Rate.
3 Select Max. HR, and enter your maximum heart rate.
4 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.
5 Select Zones > Based On.
6 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).
7 Select a zone, and enter a value for each zone.
8 Select Add Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional).
Training 11