Garmin FENIX 6X, Руководство пользователя, Страница: 33 / 66

Training 27
determine the best heart rate zone for your fitness
objectives.
If you know your maximum heart rate, you can use the
table (
Heart Rate Zone Calculations, page 27 ) to
determine the best heart rate zone for your fitness
objectives.
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 Hold MENU .
2 Select User Profile > Heart Rate .
3 Select Max
�
HR , and enter your maximum heart
rate.
You can use the Auto Detection feature to
automatically record your maximum heart rate
during an activity (
Detecting Performance
Measurements Automatically, page 20 ).
4 Select LTHR > Enter Manually , and enter your
lactate threshold heart rate.
You can perform a guided test to estimate your
lactate threshold (
Lactate Threshold, page 22 ). You
can use the Auto Detection feature to
automatically record your lactate threshold during an
activity (
Detecting Performance Measurements
Automatically, page 20 ).
5 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.
6 Select Zones > Based On .
7 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).
•
Select %LTHR to view and edit the zones as a
percentage of your lactate threshold heart rate.
8 Select a zone, and enter a value for each zone.
9 Select Add Sport Heart Rate , and select a sport
profile to add separate heart rate zones (optional).
10 Repeat the steps to add sport heart rate zones
(optional).
Letting the Device Set Your Heart Rate Zones
The default settings allow the device to detect your
maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.

Verify that your user profile settings are accurate
(
Setting Up Your User Profile, page 26 ).

Run often with the wrist or chest heart rate
monitor.

Try a few heart rate training plans, available from
your Garmin Connect account.

View your heart rate trends and time in zones
using your Garmin Connect account.
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
Setting Your Power Zones
The values for the zones are default values based on gender,
weight, and average ability, and may not match your personal
abilities. If you know your functional threshold power (FTP)
value, you can enter it and allow the software to calculate
your power zones automatically. You can manually adjust
your zones on