EN
20
21
EN
LAP
/RESET
LAP
/RESET
LAP
/RESET
3 SEC
3 SEC
3 SEC
3 SEC
Entering maximum heart rate
The maximum heart rate is the highest heart
rate that you can reach when exercising.
Its default setting is 220 - Age. This value
impacts the heart rate value expressed as
a percentage of the
HR max
. In chapter 10
“
Training principles
”
, you will find a fitness
It is set in the same way as the other
parameters
START/STOP
for selecting
it,
LAP/RESET
and
MODE
for
setting its value,
START/STOP
for
checking its value.
test for evaluating your maximum heart rate.
Setting the heart rate display
This parameter enables you to display your heart rate and target zone values, either in beats per minute
or as a percentage of the maximum heart rate.
You can use the unit that is most convenient to you.
As you enter the CARDIO and TIMER modes, the choice of display as a percentage of the maximum heart
rate will be shown by the following temporary screen.
It is set in the same way as the other parameters
START/STOP
for selecting it,
LAP/RESET
and
MODE
for setting its
value,
START/STOP
for checking its value).
9/ Resetting the watch
10/ Training principles
For reasons of effectiveness and safety, it is essential that you are aware of some training-specific physiological guidelines. The
advice we give below is an indication for healthy, sporty people with no medical disorders. We strongly recommend that you seek
advice from your doctor for more precise information on training zones.
Know your limits and do not exceed them!
Values to be aware of
To optimise the benefits of your physical training, you must first know your
maximum heart rate (
HRmax
) in beats per minute (
bpm
). The
HRmax
can
be estimated using the following calculation:
HRmax
= 220 – your age.
A fitness test will however enable you to obtain a more accurate value.
After warming-up properly, run around the running track at low intensity, followed by a second time at moderate intensity and then
a third even faster circuit accelerating as much as you can over the last 100 metres. The heart rate retained is that displayed when
you pass the finish line.
Careful, do not proceed to this type of exercise without having consulted your doctor beforehand and having explained to him or her
the type of exercise that you wish to undertake.
Training zones
During a fitness programme, several training zones will give specific results which correspond to different objectives. Depending on
the intensity of the training, the percentage of energy produced by burning sugar and burning fat will change.
- Within the endurance zone (70 to 80% of HR max)
the sportsperson works his or her overall fitness, long distances and general
endurance levels. It’s the pace at which you can run for more than an hour. Energy combustion uses a proportion of fats that
becomes increasingly significant according to the duration of the training.
- Within the resistance zone (80 to 90% HR max)
the sportsperson works at strengthening his or her heart and muscles, his or
her middle distance speed and resistance at full strength. It’s the pace at which you run 5 to 10 km in competition. This pace is
no longer comfortable and you get tired. Energy combustion uses sugars almost exclusively, especially if you can’t keep up this
pace for more than half an hour.
E.g.: A 30-year-old athlete training using aerobic endurance to increase his or her resistance to effort and improve his or her half
marathon time. The most effective training area for her objective will be the resistance zone.
Heart
rate
200
Resistance
Endurance
HRmax =
220 - age
All segments are displayed for a short time and then the watch will be restarted.
