Garmin Instinct A03603, Owner'S Manual

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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
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
garmin.com/ataccuracy .
Auto Goal
Your device creates a daily step goal automatically, based on your previous activity levels. As you move during
the day, the device shows your progress toward your daily goal .
If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect
account.
Using the Move Alert
Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds
you to keep moving. After one hour of inactivity, Move! and the move bar appear. Additional segments appear
after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on ( System
Settings, page 40 ).
Go for a short walk (at least a couple of minutes) to reset the move alert.
12 Training