Garmin FENIX A03119-10 Manuel - Sayfa 15

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Heart Rate Zone Calculations

Zone % of

Perceived Exertion

Maximum

Heart Rate

50–60%

Relaxed, easy pace,

rhythmic breathing

60–70%

Comfortable pace,

slightly deeper

breathing, conversation

possible

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 MENU.

Select Settings > 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

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.

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

widget. The step count is updated periodically.

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

Training

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

personalized step goal on your Garmin Connect account.

Benefits

Using the Move Alert

Sitting for prolonged periods of time can trigger undesirable

Beginning-level

metabolic state changes. The move alert reminds you to keep

aerobic training,

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

reduces stress

appear. Additional segments appear after every 15 minutes of

Basic cardiovascular

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

training, good

turned on

recovery pace

Improved aerobic

capacity, optimal

Sleep Tracking

cardiovascular training

While you are sleeping, the device monitors your movement.

Improved anaerobic

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

capacity and

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

threshold, improved

user settings on your Garmin Connect account. You can view

speed

your sleep statistics on your Garmin Connect account.

Anaerobic and

Using Automated Sleep Tracking

muscular endurance,

increased power

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.

NOTE: You can set your normal sleep hours in the user settings

on your Garmin Connect account. You can enable the Sleep

Time option in the system settings to automatically enter do not

disturb mode during your normal sleep hours

page

Intensity Minutes

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

for Disease Control and Prevention, the American Heart

Association

least 15 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 1 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.

Earning Intensity Minutes

Your fēnix device calculates intensity minutes by comparing

your heart rate data during an activity to your average resting

heart rate. If heart rate is turned off, the device calculates

moderate intensity minutes by analyzing your steps per minute.

• Start a timed activity for the most accurate calculation of

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

Garmin Move IQ

The Move IQ feature automatically detects activity patterns,

such as walking, running, biking, swimming, and elliptical

(System Settings, page

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

move alert.

Wear your device while sleeping.

Upload your sleep tracking data to the Garmin Connect site

(Manually Syncing Data with Garmin Connect Mobile,

page

17).

You can view your sleep statistics on your Garmin Connect

account.

22).

Hold LIGHT.

Select

, and the World Health Organization, recommend at

intensity minutes.

vigorous intensity level.

Events

™

22).

(System Settings,