Garmin D2 AIR X10 Manuel du propriétaire - Page 19
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increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum heart
rate.
Setting Your Heart Rate Zones
The watch uses your user profile information from the
initial setup to determine your default heart rate zones.
The watch 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 watch or using your Garmin Connect
account.
1 Hold
.
2 Select
> 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.
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
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.
Heart Rate Zone Calculations
% of
Perceived
Zone
Maximum
Exertion
Heart Rate
Relaxed, easy
1
50–60%
pace, rhythmic
breathing
Comfortable
pace, slightly
2
60–70%
deeper breathing,
conversation
possible
Moderate pace,
3
70–80%
more difficult to
Heart Rate Features
Zone
4
5
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 cardiovascular strength and should
increase as your level of fitness improves.
On the watch, your VO2 max. estimate appears as a
number and description. On your Garmin Connect
account, you can view additional details about your VO2
max. estimate.
VO2 max. data is provided by Firstbeat Analytics
max. analysis is provided with permission from The
Cooper Institute
(VO2 Max. Standard Ratings, page
13) to
www.CooperInstitute.org.
Getting Your VO2 Max. Estimate
The watch requires heart rate data and a timed, (up to 15
minutes) brisk outdoor walk or run to display your VO2
max. estimate.
1 Hold
2 Select
If you have already recorded a brisk walk or run
outdoors, your VO2 max. estimate may appear. The
watch displays the date your VO2 max. estimate was
Benefits
last updated. The watch updates your VO2 max.
estimate each time you complete an outdoor walk or
run of 15 minutes or longer. You can manually start a
Beginning-level
VO2 max. test to get an updated estimate.
aerobic training,
3 To start a VO2 max. test, tap the screen.
reduces stress
4 Follow the on-screen instructions to get your VO2 max.
estimate.
Basic cardiovas
cular training,
A message appears when the test is complete.
good recovery
Viewing Your Fitness Age
pace
Your fitness age gives you an idea of how your fitness
compares with a person of the same gender. Your watch
Improved
uses information, such as your age, body mass index
aerobic capacity,
(BMI), resting heart rate data, and vigorous activity history
to provide a fitness age. If you have a Garmin Index
% of
Perceived
Maximum
Exertion
Heart Rate
hold conversa
tion
Fast pace and a
bit uncomfort
80–90%
able, breathing
forceful
Sprinting pace,
unsustainable for
90–100%
long period of
time, labored
breathing
. For more information, see the appendix
®
.
> User Profile > VO2 Max.
Benefits
optimal cardio
vascular training
Improved
anaerobic
capacity and
threshold,
improved speed
Anaerobic and
muscular
endurance,
increased power
™
. VO2
38), and go to
scale,
™
13