Garmin D2 CHARLIE Manuale d'uso - Pagina 23

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• 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

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.

Hold UP.

Select Settings > User Profile > Heart Rate.

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

Performance Measurements Automatically, page

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

Auto Detection feature to automatically record your lactate

threshold during an activity

Measurements Automatically, page

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.

Select Zones > Based On.

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.

Select a zone, and enter a value for each zone.

Select Add Sport Heart Rate, and select a sport profile to

add separate heart rate zones (optional).

Repeat steps 3 through 8 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

Your User Profile, page

Training

17) to determine the best

(Detecting

13).

16). You can use the

(Detecting Performance

13).

(Setting Up

16).

• 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

Perceived Exertion

Maximum

Heart Rate

50–60%

Relaxed, easy pace,

rhythmic breathing

60–70%

Comfortable pace,

slightly deeper

breathing, conversation

possible

70–80%

Moderate pace, more

difficult to hold

conversation

80–90%

Fast pace and a bit

uncomfortable, breathing

forceful

90–100%

Sprinting pace,

unsustainable for long

period of time, labored

breathing

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 the device or using your Garmin Connect account.

Hold UP.

Select Settings > User Profile > Power Zones > Based On.

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.

Select FTP, and enter your FTP value.

Select a zone, and enter a value for each zone.

If necessary, select Minimum, and enter a minimum power

value.

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

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