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1. Setting up Garmin Express

Zone % of

Perceived Exertion

Maximum

Heart Rate

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

About Lifetime Athletes

A lifetime athlete is an individual who has trained intensely for

many years (with the exception of minor injuries) and has a

resting heart rate of 60 beats per minute (bpm) or less.

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.

Hold UP.

Select Fitness > My Stats > 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

Turning On 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.

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.

Hold UP.

Select Settings > Activity Tracking > Status > On.

Your step count does not appear until the device locates

satellites and sets the time automatically. The device may

need a clear view of the sky to locate satellite signals.

The number of steps taken during the day appears on an activity

tracking widget. The step count is updated periodically.

Using the Move Alert

Before you can use the move alert, you must turn on activity

tracking and the move alert

page

11).

Sitting for prolonged periods of time can trigger undesirable

metabolic state changes. The move alert reminds you to keep

moving. After one hour of inactivity, Move! and the red bar

appear. The device also beeps or vibrates if audible tones are

turned on

(System Settings, page

Training

Benefits

Improved aerobic

capacity, optimal

cardiovascular training

Improved anaerobic

capacity and

threshold, improved

speed

Anaerobic and

muscular endurance,

increased power

(Turning On Activity Tracking,

22).

Go for a short walk (at least a couple of minutes) to reset the

move alert.

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

If you choose not to use the auto goal feature, you can set a

personalized step goal on your Garmin Connect account.

Sleep Tracking

While you are sleeping, the device monitors your movement.

Sleep statistics include total hours of sleep, sleep levels, and

sleep movement. You can set your normal sleep hours in the

user settings on your Garmin Connect account. You can view

your sleep statistics on your Garmin Connect account.

Using Automated Sleep Tracking

Before you can use automated sleep tracking, you must turn on

activity tracking

(Turning On Activity Tracking, page

Wear your device while sleeping.

Upload your sleep tracking data to the Garmin Connect site

(Using Garmin Connect on Your Computer, page

You can view your sleep statistics on your Garmin Connect

account.

Using Do Not Disturb Mode

You can use do not disturb mode to turn off the backlight and

vibration alerts. For example, you can use this mode while

sleeping or watching a movie.

Hold LIGHT.

Select Do Not Disturb.

Select an option:

• To turn on do not disturb mode, select Status > On.

• To turn off do not disturb mode, select Status > Off.

• To turn on do not disturb mode automatically during your

normal sleep hours, select Sleep Time.

Intensity Minutes

To improve your health, organizations such as the U.S. Centers

for Disease Control and Prevention, the American Heart

Association

, and the World Health Organization, recommend at

least 150 minutes per week of moderate intensity activity, such

as brisk walking, or 75 minutes per week of vigorous intensity

activity, such as running.

The device monitors your activity intensity and tracks your time

spent participating in moderate to vigorous intensity activities

(heart rate data is required to quantify vigorous intensity). You

can work toward achieving your weekly intensity minutes goal by

participating in at least 10 consecutive minutes of moderate to

vigorous intensity activities. The device adds the amount of

moderate activity minutes with the amount of vigorous activity

minutes. Your total vigorous intensity minutes are doubled when

added.

Workouts

You can create custom workouts that include goals for each

workout step and for varied distances, times, and calories. You

can create workouts using Garmin Connect or select a training

11).

16).