Training
11
to your Strava account so you can review the segment
position.
1
Select
START
.
2
Select an activity.
3
Go for a run or ride.
When you approach a segment, a message
appears, and you can race the segment.
4
Start racing the segment.
A message appears when the segment is complete.
Viewing Segment Details
1
Select
START
.
2
Select an activity.
3
Hold
.
4
Select
Training
>
Segments
.
5
Select a segment.
6
Select an option:
•
Select
Race Times
to view the time and average
speed or pace for the segment leader.
•
Select
Map
to view the segment on the map.
•
Select
Elevation Plot
to view an elevation plot of the
segment.
Using the Metronome
The metronome feature plays tones at a steady rhythm to help
you improve your performance by training at a faster, slower,
or more consistent cadence.
NOTE:
This feature is not available for all activities.
1
From the watch face, select
START
.
2
Select an activity.
3
Hold
.
4
Select the activity settings.
5
Select
Metronome
>
Status
>
On
.
6
Select an option:
•
Select
Beats
/
Minute
to enter a value based on the
cadence you want to maintain.
•
Select
Alert Frequency
to customize the
frequency of the beats.
•
Select
Sounds
to customize the metronome tone
and vibration.
7
If necessary, select
Preview
to listen to the
metronome feature before you run.
8
Go for a run (
The metronome starts automatically.
9
During your run, select
UP
or
DOWN
to view the
metronome screen.
10
If necessary, hold
to change the metronome
settings.
Extended Display Mode
You can use Extended Display mode to display data
screens from your Forerunner device on a compatible Edge
®
device during a ride or triathlon. See your Edge
owner’s manual for more information.
Setting Up Your User Profile
You can update your gender, birth year, height, weight, heart
rate zone, and power zone settings. The device uses this
information to calculate accurate training data.
1
Hold
.
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
.
2
Select
Settings
>
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 (
Measurements Automatically, page 19
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