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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.

Select

> My Stats > User Profile > Heart Rate Zones.

Select Default to view the default values (optional).

The default values can be applied to running, cycling, and

swimming.

Select Running, Cycling, or Swimming.

Select Preference > Set Custom > 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 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

(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 VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you

can consume per minute per kilogram of body weight at your

maximum performance. In simple terms, VO2 max. is an

indication of athletic performance and should increase as your

level of fitness improves. VO2 max. estimates are provided and

supported by Firstbeat Technologies Ltd. The Forerunner device

has separate VO2 max. estimates for running and cycling. You

can use your Garmin device paired with a compatible heart rate

monitor and power meter to display your cycling VO2 max.

estimate. You can use your Garmin device paired with a

compatible heart rate monitor to display your running VO2 max.

estimate.

Your VO2 max. estimate appears as a number and position on

the color gauge.

ANT+ Sensors

20) to determine the best

Purple

Blue

Green

Orange

Red

VO2 max. data and analysis is provided with permission from

The Cooper Institute

. For more information, see the appendix

(VO2 Max. Standard Ratings, page

www.CooperInstitute.org.

Getting Your VO2 Max. Estimate for Running

Before you can view your VO2 max. estimate, you must put on

the heart rate monitor and pair it with your device

ANT+ Sensors, page

8). If your Forerunner device was

packaged with a heart rate monitor, the devices are already

paired. For the most accurate estimate, complete the user

profile setup

(Setting Up Your User Profile, page

your maximum heart rate

(Setting Your Heart Rate Zones,

page

10).

NOTE: The estimate may seem inaccurate at first. The device

requires a few runs to learn about your running performance.

Run for at least 10 minutes outdoors.

After your run, select Save.

Select

> My Stats > VO2 Max..

Your VO2 max. estimate is a number and position on the

color gauge.

Purple

Blue

Green

Orange

Red

VO2 max. data and analysis is provided with permission from

The Cooper Institute. For more information, see the appendix

(VO2 Max. Standard Ratings, page

www.CooperInstitute.org.

Getting Your VO2 Max. Estimate for Cycling

Before you can view your VO2 max. estimate, you must put on

the heart rate monitor, install the power meter, and pair them

with your Forerunner device

page

8). If your Forerunner device was packaged with a heart

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

accurate estimate, complete the user profile setup

Your User Profile, page

13) and set your maximum heart rate

(Setting Your Heart Rate Zones, page

NOTE: The estimate may seem inaccurate at first. The device

requires a few rides to learn about your cycling performance.

Ride at a steady, high intensity for at least 20 minutes

outdoors.

After your ride, select Save.

Select

> My Stats > VO2 Max..

Superior

Excellent

Good

Fair

Poor

20), and go to

(Pairing Your

13), and set

Superior

Excellent

Good

Fair

Poor

20), and go to

(Pairing Your ANT+ Sensors,

(Setting Up

10).