Garmin Forerunner 30 Owner's Manual - Page 7

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• Exercise for at least 10 consecutive minutes at a moderate or

vigorous intensity level.

• Wear your device all day and night for the most accurate

resting heart rate.

Sleep Tracking

While you are sleeping, the device automatically detects your

sleep and monitors your movement during your normal sleep

hours. You can set your normal sleep hours in the user settings

on your Garmin Connect account. Sleep statistics include total

hours of sleep, sleep levels, and sleep movement. You can view

your sleep statistics on your Garmin Connect account.

NOTE: Naps are not added to your sleep statistics. You can use

do not disturb mode to turn off notifications and alerts, with the

exception of alarms

(Using Do Not Disturb Mode, page

Heart Rate Features

The Forerunner 30 has a wrist-based heart rate monitor.

Wearing the Device and Heart Rate

• Wear the Forerunner device above your wrist bone.

NOTE: The device should be snug but comfortable, and it

should not move while running or exercising.

NOTE: The heart rate sensor is located on the back of the

device.

• See

(Troubleshooting, page

wrist-based heart rate.

• For more information about the accuracy of wrist-based heart

rate, go to http://garmin.com/ataccuracy.

Viewing Your Heart Rate Data

The heart rate screen displays your current heart rate in beats

per minute (bpm) and your average resting heart rate for the last

7 days.

From the time of day screen, select

Select

to view your heart rate data for the last 4 hours.

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate.

For the most accurate estimate, complete the user profile setup

(Setting Your User Profile, page

heart rate

(Customizing Your Heart Rate Zones and Maximum

Heart Rate, page

3). 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.

Heart Rate Features

4).

6) for more information about

5), and set your maximum

A notification appears to display your first VO2 max. estimate

and each time your VO2 max. increases.

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.

On the device, your VO2 max. estimate appears as a number

and description. On your Garmin Connect account, you can view

additional details about your VO2 max. estimate, including your

fitness age. Your fitness age gives you an idea of how your

fitness compares with a person of the same gender and different

age. As you exercise, your fitness age can decrease over time.

VO2 max. data is provided by FirstBeat. VO2 max. analysis is

provided with permission from The Cooper Institute

information, see the appendix

page

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

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.

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.

Customizing Your Heart Rate Zones and Maximum

Heart Rate

You can customize your heart rate zones based on your training

goals. The device uses your user profile information from the

initial setup to estimate your maximum heart rate and determine

your default heart rate zones. The default maximum heart rate is

220 minus your age. For the most accurate calorie data during

your activity, you should set your maximum heart rate (if known).

From the settings menu in the Garmin Connect Mobile app,

select Garmin Devices, and select your device.

Select User Settings > Heart Rate Zones.

Enter your maximum heart rate.

Smart Features

Bluetooth Connected Features

The Forerunner device has several Bluetooth connected

features for your compatible smartphone or mobile device using

the Garmin Connect Mobile app. For more information, go to

www.garmin.com/intosports/apps.

LiveTrack: Allows friends and family to follow your races and

training activities in real time. You can invite followers using

email or social media, allowing them to view your live data on

a Garmin Connect tracking page.

. For more

(VO2 Max. Standard Ratings,

7) to determine the best