Garmin VOACTIVE 3 Benutzerhandbuch - Seite 11
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Setting Your Heart Rate Zones
The device uses your user profile information from
the initial setup to determine your default heart rate
zones. The device has separate heart rate zones for
running and cycling. For the most accurate calorie data
during your activity, you should set your maximum
heart rate. You can also set each heart rate zone. You
can manually adjust your zones on the device or using
your Garmin Connect account.
1 Hold the touchscreen.
2 Select Settings > User Profile > Heart Rate Zones.
3 Select Default to view the default values (optional).
The default values can be applied to running and
cycling.
4 Select Running or Cycling.
5 Select Preference > Set Custom.
6 Select Max. HR, and enter your maximum heart rate.
7 Select a zone, and enter a value for each zone.
Heart Rate Zone Calculations
% of
Zone
Maximum
Heart Rate
Relaxed, easy
1
50–60%
pace, rhythmic
breathing
Comfortable
pace, slightly
deeper
2
60–70%
breathing,
conversation
possible
Moderate
pace, more
3
70–80%
difficult to hold
conversation
Fast pace
and a bit
4
80–90%
uncomfortable,
breathing
forceful
Sprinting pace,
unsustainable
5
90–100%
for long period
of time, labored
breathing
About VO2 Max. Estimates
VO2 max. is the maximum volume of oxygen (in
milliliters) you can consume per minute per kilogram
of body weight at your maximum performance. In
simple terms, VO2 max. is an indication of athletic
performance and should increase as your level of
fitness improves.
6
Perceived
Benefits
Exertion
Beginning-level
aerobic training,
reduces stress
Basic
cardiovascular
training, good
recovery pace
Improved
aerobic capacity,
optimal
cardiovascular
training
Improved
anaerobic
capacity and
threshold,
improved speed
Anaerobic
and muscular
endurance,
increased power
On the device, your VO2 max. estimate appears as a
number, description, and level on the gauge. On your
Garmin Connect account, you can view additional
details about your VO2 max. estimate, including your
fitness age. Your fitness age gives you an idea of
how your fitness compares with a person of the same
gender and different age. As you exercise, your fitness
age can decrease over time.
VO2 max. data and analysis is provided with permission
from The Cooper Institute
(VO2 Max. Standard Ratings, page 26)
the appendix
and go to www.CooperInstitute.org.
Getting Your VO2 Max. Estimate
The device requires heart rate data and a timed 15
minute brisk walk or run to display your VO2 max.
estimate.
1 Hold the touchscreen.
2 Select My Stats > VO2 Max.
If you have already recorded a 15 minute brisk
walk or run outdoors, your VO2 max. estimate may
appear. The device displays the date your VO2 max.
estimate was last updated. The device updates
your VO2 max. estimate each time you complete
an outdoor walk or run of 15 minutes or longer.
You can manually start a VO2 max. test to get an
updated estimate.
3 To start a VO2 max. test, swipe up, and select Test
Now.
4 Follow the on-screen instructions to get your VO2
max. estimate.
The VO2 max. test takes about 15 minutes. A
message appears when the test is complete.
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 ①.
. For more information, see
®
VÍVOACTIVE
,
3
®