Garmin Forerunner 225 Manuale d'uso - Pagina 9

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Select Menu > Settings > User Profile > Heart Rate 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 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.

Heart Rate Color 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. There

are five commonly accepted heart rate zones in order of

intensity. Generally, heart rate zones are calculated based on

percentages of your maximum heart rate.

Gray

Warm Up Relaxed and easy pace

Blue

Easy

Comfortable pace; conversational

Green

Aerobic

Moderate pace; optimal cardiovascular training

Orange Threshold Fast pace; forceful breathing

Red

Maximum Sprinting pace; unsustainable for a long period

of time

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.

Activity Settings

These settings allow you to customize your device based on

your training needs. For example, you can customize data

screens and enable alerts and training features.

Customizing the Data Screens

You can customize data screens for your activity settings.

Select Menu > Settings > Activity Settings > Data

Screens.

Select a screen.

If necessary, enable the data screen.

If necessary, select a data field.

Alerts

You can use alerts to train toward specific heart rate and pace

goals and to set running and walking time intervals.

Setting Range Alerts

A range alert notifies you when the device is above or below a

specified range of values. For example, if you have an optional

heart rate monitor, you can set the device to alert you when your

Customizing Your Device

heart rate is below 90 beats per minute (bpm) and over

180 bpm.

Select Menu > Settings > Activity Settings > Alerts.

Select Heart Rate or Pace.

Turn on the alert.

Enter the minimum and maximum values.

Each time you exceed or drop below the specified range, a

message appears. The device also beeps or vibrates if audible

tones are turned on

(Setting the Device

Setting Walk Break Alerts

Some running programs use timed walking breaks at regular

intervals. For example, during a long training run, you can set

the device to alert you to run for 4 minutes, and then walk for 1

minute, and repeat. Auto Lap

using the run/walk alerts.

Select Menu > Settings > Activity Settings > Alerts > Run/

Walk > Status > On.

Select Run Time, and enter a time.

Select Walk Time, and enter a time.

Each time you reach the alert value, a message appears. The

device also beeps or vibrates if audible tones are turned on

(Setting the Device

Sounds).

Using Auto Pause

You can use Auto Pause to pause the timer automatically when

you stop moving or when your pace drops below a specified

value. This feature is helpful if your activity includes stop lights

or other places where you need to slow down or stop.

NOTE: History is not recorded while the timer is stopped or

paused.

Select Menu > Settings > Activity Settings > Auto Pause.

Select an option:

• Select When Stopped to pause the timer automatically

when you stop moving.

• Select Custom to pause the timer automatically when

your pace drops below a specified value.

Marking Laps by Distance

You can use Auto Lap to mark a lap at a specific distance

automatically. This feature is helpful for comparing your

performance over different parts of a run (for example, every 1

mile or 5 kilometers).

Select Menu > Settings > Activity Settings > Auto Lap >

Distance.

Select a distance.

Each time you complete a lap, a message appears that displays

the time for that lap. The device also beeps or vibrates if audible

tones are turned on

(Setting the Device

If necessary, you can customize the data screens to display

additional lap data.

Using Auto Scroll

You can use the auto scroll feature to cycle through all of the

training data screens automatically while the timer is running.

Select Menu > Settings > Activity Settings > Auto Scroll.

Select a display speed.

Timeout Settings

The timeout settings affect how long your device stays in

training mode, for example, when you are waiting for a race to

start. Select Menu > Settings > Activity Settings > Timeout.

Normal: Sets the device to enter low-power watch mode after 5

minutes of inactivity.

Sounds).

functions correctly while you are

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