Garmin epix Panduan Pemilik - Halaman 9
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9
Select an option:
• Select Done to save and use the custom activity.
• Select Edit Settings to customize specific activity
settings.
Indoor Activities
The epix device can be used for training indoors, such as
running on an indoor track or using a stationary bike.
GPS is turned off for indoor activities. When running with GPS
turned off, speed, distance, and cadence are calculated using
the accelerometer in the device. The accelerometer is self-
calibrating. The accuracy of the speed, distance, and cadence
data improves after a few outdoor runs using GPS.
Training
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 My Stats > 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.
• Knowing your heart rate zones can prevent you from
overtraining and can decrease your risk of injury.
If you know your maximum heart rate, you can use the table
(Heart Rate Zone
Calculations) 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. The device
has separate heart rate zones for running and cycling. 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
.
2
Select My Stats > 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 > Based On.
6
Select an option:
Training
• 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).
7
Select Max. HR, and enter your maximum heart rate.
8
Select a zone, and enter a value for each zone.
9
Select Resting HR, and enter your resting heart rate.
Heart Rate Zone Calculations
Zone % of
Perceived Exertion
Maximum
Heart Rate
1
50–60%
Relaxed, easy pace,
rhythmic breathing
2
60–70%
Comfortable pace,
slightly deeper
breathing, conversation
possible
3
70–80%
Moderate pace, more
difficult to hold
conversation
4
80–90%
Fast pace and a bit
uncomfortable, breathing
forceful
5
90–100%
Sprinting pace,
unsustainable for long
period of time, labored
breathing
Setting Your Power Zones
The values for the zones are default values 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 the device or using your Garmin Connect
account.
1
Hold
.
2
Select My Stats > User Profile > Power Zones > Based
On.
3
Select an option:
• Select Watts to view and edit the zones in watts.
• Select % FTP to view and edit the zones as a percentage
of your functional threshold power.
4
Select FTP, and enter your FTP value.
5
Select a zone, and enter a value for each zone.
6
If necessary, select Minimum, and enter a minimum power
value.
Activity Tracking
Turning On Activity Tracking
The activity tracking feature records your daily step count, step
goal, distance traveled, and calories burned for each recorded
day. Your calories burned includes your base metabolism plus
activity calories.
Activity tracking can be enabled during the initial device setup,
or at any time.
NOTE: Turning on activity tracking can decrease the battery life
between charges.
1
Hold
.
2
Select Settings > Activity Tracking > Status > On.
Benefits
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
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