NOTE:
This deletes all user-entered information and activity
history.
1
Hold the touchscreen to view the menu.
2
Select > >
Restore Defaults
>
.
Product Updates
On your computer, install Garmin Express (
). On your smartphone, install the Garmin Connect
Mobile app.
This provides easy access to these services for Garmin devices:
• Software updates
• Data uploads to Garmin Connect
• Product registration
Updating the Software Using Garmin
Express
Before you can update your device software, you must have a
Garmin Connect account, and you must download and install
the Garmin Express application.
1
Connect the device to your computer using the USB cable.
When new software is available, Garmin Express sends it to
your device.
2
Disconnect the device from your computer.
Your device alerts you to update the software.
3
Select an option.
Updating the Software Using Garmin
Connect Mobile
Before you can update your device software using the Garmin
Connect Mobile app, you must have a Garmin Connect account,
and you must pair the device with a compatible smartphone
(
Turning On and Setting Up the Device
).
Sync your device with the Garmin Connect Mobile app
(
Syncing Your Data with the Garmin Connect Mobile App
).
When new software is available, the Garmin Connect Mobile
app automatically sends the update to your device. The
update is applied when you are not actively using the device.
When the update is complete, your device restarts.
Getting More Information
• Go to
for additional manuals,
articles, and software updates.
• Go to
• Go to
• Go to
, or contact your Garmin dealer
for information about optional accessories and replacement
parts.
Appendix
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
(
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.
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
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and gender.
Males
Percentile
20–29
30–39
40–49
50–59
60–69
70–79
Superior
95
55.4
54
52.5
48.9
45.7
42.1
Excellent
80
51.1
48.3
46.4
43.4
39.5
36.7
Good
60
45.4
44
42.4
39.2
35.5
32.3
Fair
40
41.7
40.5
38.5
35.6
32.3
29.4
Poor
0–40
<41.7
<40.5
<38.5
<35.6
<32.3
<29.4
Appendix
9
Summary of Contents for VIVOSMART 3
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