Garmin Forerunner 620 Manuale d'uso - Pagina 10

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VO2 max. data and analysis is provided with permission from

The Cooper Institute ® . For more information, see the

appendix

(page

11), and go to www.CooperInstitute.org.

Recovery Advisor

You can use your Garmin device paired with the heart rate

monitor to display how much time remains before you are fully

recovered and ready for the next hard workout. The recovery

advisor feature includes recovery time and recovery check.

Recovery advisor technology is provided and supported by

Firstbeat Technologies Ltd.

Recovery check: The recovery check provides a real-time

indication of your state of recovery within the first several

minutes of a run.

Recovery time: The recovery time appears immediately

following a run. The time counts down until it is optimal for

you to attempt another hard workout.

Turning On the Recovery Advisor

Before you can use the recovery advisor feature, you must put

on the heart rate monitor and pair it with your device

(page

6). If your Forerunner was packaged with a heart rate

monitor, the devices are already paired. For the most accurate

estimate, complete the user profile setup

your maximum heart rate

(page

Select

> Recovery Advisor > Status > On.

Go for a run.

Within the first several minutes of your run, a recovery check

appears, showing your real-time state of recovery.

After your run, select Save.

The recovery time appears. The maximum time is 4 days,

and the minimum time is 6 hours.

Setting Your Heart Rate Zones

The device uses your user profile information from the initial

setup to determine your default heart rate zones. For the most

accurate calorie data during your activity, set your maximum

heart rate. You can also manually set each heart rate zone and

enter your resting heart rate.

Select

> Settings > User Profile > Heart Rate Zones >

Based On.

Superior

Excellent

Good

Fair

Poor

(page

7), and set

6).

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 Max. HR, and enter your maximum heart rate.

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

Select Resting HR, and enter your resting heart rate.

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.

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

(page

10) 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.

Pairing Your ANT+ Sensors

Before you can pair, you must put on the heart rate monitor or

install the sensor.

Pairing is the connecting of ANT+ wireless sensors, for

example, connecting a heart rate monitor with your Garmin

device.

Bring the device within range (3 m) of the sensor.

NOTE: Stay 10 m away from other ANT+ sensors while

pairing.

Select

> Settings > Sensors > Add Sensor.

Select a sensor.

When the sensor is paired with your device, a message

appears. You can customize a data field to display sensor

data.

Foot Pod

Your device is compatible with the foot pod. You can use the

foot pod to record pace and distance instead of using GPS

when you are training indoors or when your GPS signal is weak.

The foot pod is on standby and ready to send data (like the

heart rate monitor).

After 30 minutes of inactivity, the foot pod powers off to

conserve the battery. When the battery is low, a message

appears on your device. Approximately five hours of battery life

remain.

ANT+™ Sensors