Garmin Vivoactive 4 Owner's Manual - Page 16

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settings. The device uses this information to calculate accurate

training data.

Hold

Select

> User Profile.

Select an option.

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.

Workouts

Your device can guide you through multiple-step workouts that

include goals for each workout step, such as distance, time,

reps, or other metrics. Your device includes several preloaded

workouts for multiple activities, including strength, cardio,

running, and biking. You can create and find more workouts and

training plans using Garmin Connect and transfer them to your

device.

You can create a scheduled training plan using the calendar in

Garmin Connect and send the scheduled workouts to your

device.

Starting a Workout

Your device can guide you through multiple steps in a workout.

Press

Select an activity.

Swipe up.

Select Workouts.

Select a workout.

NOTE: Only workouts that are compatible with the selected

activity appear in the list.

Select Do Workout.

Press

to start the activity timer.

After you begin a workout, the device displays each step of the

workout, step notes (optional), the target (optional), and the

current workout data. For strength, yoga, or Pilates activities, an

instructional animation appears.

Using Garmin Connect Training Plans

Before you can download and use a training plan from Garmin

Connect, you must have a Garmin Connect account

Connect, page

16), and you must pair the vívoactive device

with a compatible smartphone.

From the Garmin Connect app, select

Select Training > Training Plans.

Select and schedule a training plan.

Follow the on-screen instructions.

Review the training plan in your calendar.

Adaptive Training Plans

Your Garmin Connect account has an adaptive training plan and

Garmin coach to fit your training goals. For example, you can

answer a few questions and find a plan to help you complete a 5

km race. The plan adjusts to your current level of fitness,

7) to determine the best

(Garmin

coaching and schedule preferences, and race date. When you

start a plan, the Garmin Coach widget is added to the widget

loop on your vívoactive device.

Starting Today's Workout

After you send a training plan to your device, the Garmin Coach

widget appears in your widget loop.

From the watch face, swipe to view the Garmin Coach

widget.

If a workout for this activity is scheduled for today, the device

shows the workout name and prompts you to start it.

Select a workout.

Select View to view the workout steps, and swipe right when

you are finished viewing the steps (optional).

Select Do Workout.

Follow the on-screen instructions.

Viewing Scheduled Workouts

You can view workouts scheduled in your training calendar and

start a workout.

Press

Select an activity.

Swipe up.

Select Training Calendar.

Your scheduled workouts appear, sorted by date.

Select a workout.

Select an option:

• To view the steps for the workout, select View.

• To start the workout, select Do Workout.

Personal Records

When you complete an activity, the device displays any new

personal records you achieved during that activity. Personal

records include your fastest time over several typical race

distances and longest run, ride, or swim.

Viewing Your Personal Records

From the watch face, hold

Select History > Records.

Select a sport.

Select a record.

Select View Record.

Restoring a Personal Record

You can set each personal record back to the one previously

recorded.

Hold

Select History > Records.

Select a sport.

Select a record to restore.

Select Previous >

NOTE: This does not delete any saved activities.

Clearing a Personal Record

From the watch face, hold

Select History > Records.

Select a sport.

Select a record to delete.

Select Clear Record >

NOTE: This does not delete any saved activities.

Clearing All Personal Records

Hold

Training