Garmin Forerunner 165 Owners Manual - Page 60

Setting Your Heart Rate Zones, Letting the Watch Set Your Heart Rate Zones

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Setting Your Heart Rate Zones The watch uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your 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 watch or using your Garmin Connect account. 1 Hold UP. 2 Select User Profile > Heart Rate & Power Zones > Heart Rate. 3 Select Max. Heart Rate, and enter your maximum heart rate. 4 Select Resting HR > Set Custom, and enter your resting heart rate. You can use the average resting heart rate measured by your watch, or you can set a custom resting heart rate. 5 Select Zones > Based On. 6 Select an option: • 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). 7 Select a zone, and enter a value for each zone. 8 Select Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional). 9 Repeat the steps to add sport heart rate zones (optional). Letting the Watch Set Your Heart Rate Zones The default settings allow the watch to detect your maximum heart rate and set your heart rate zones as a percentage of your maximum heart rate. • Verify that your user profile settings are accurate (Setting Up Your User Profile, page 53). • Run often with the wrist or chest heart rate monitor. • Try a few heart rate training plans, available from your Garmin Connect account. • View your heart rate trends and time in zones using your Garmin Connect account. Heart Rate Zone Calculations Zone % of Maximum Heart Rate Perceived Exertion Benefits 1 50-60% Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training, reduces stress 2 60-70% Comfortable pace, slightly deeper breathing, conversation possible Basic cardiovascular training, good recovery pace 3 70-80% Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training 4 80-90% Fast pace and a bit uncomfortable, breathing forceful Improved anaerobic capacity and threshold, improved speed 5 90-100% Sprinting pace, unsustainable for long period of time, labored breathing Anaerobic and muscular endurance, increased power 54 User Profile

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Setting Your Heart Rate Zones
The watch uses your user profile information from the initial setup to determine your default heart rate zones.
You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most
accurate calorie data during your 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 watch or using your
Garmin Connect account.
1
Hold
UP
.
2
Select
User Profile
>
Heart Rate & Power Zones
>
Heart Rate
.
3
Select
Max. Heart Rate
, and enter your maximum heart rate.
4
Select
Resting HR
>
Set Custom
, and enter your resting heart rate.
You can use the average resting heart rate measured by your watch, or you can set a custom resting heart
rate.
5
Select
Zones
>
Based On
.
6
Select an option:
•
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).
7
Select a zone, and enter a value for each zone.
8
Select
Sport Heart Rate
, and select a sport profile to add separate heart rate zones (optional).
9
Repeat the steps to add sport heart rate zones (optional).
Letting the Watch Set Your Heart Rate Zones
The default settings allow the watch to detect your maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.
•
Verify that your user profile settings are accurate (
Setting Up Your User Profile
, page 53
).
•
Run often with the wrist or chest heart rate monitor.
•
Try a few heart rate training plans, available from your Garmin Connect account.
•
View your heart rate trends and time in zones using your Garmin Connect account.
Heart Rate Zone Calculations
Zone
% of Maximum Heart
Rate
Perceived Exertion
Benefits
1
50–60%
Relaxed, easy pace, rhythmic breathing
Beginning-level aerobic training,
reduces stress
2
60–70%
Comfortable pace, slightly deeper
breathing, conversation possible
Basic cardiovascular training, good
recovery pace
3
70–80%
Moderate pace, more difficult to hold
conversation
Improved aerobic capacity, optimal
cardiovascular training
4
80–90%
Fast pace and a bit uncomfortable,
breathing forceful
Improved anaerobic capacity and
threshold, improved speed
5
90–100%
Sprinting pace, unsustainable for long
period of time, labored breathing
Anaerobic and muscular endurance,
increased power
54
User Profile