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The calculation for determining your upper and lower heart rate limits is as follows.
Sex | Maximum Heart | Lower limit | Upper limit | |
| Range (MHR) |
|
| |
Men | 220 – age = MHR | MHR x (lower training zone %) | MHR x (upper training zone %) | |
Women | 230 – age = MHR | |||
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|
Once you know your maximum heart range, you can set the 5 Training Zones (described below) with the PC software (refer to the online help). With the OUTBREAKER watch, you can directly set your upper and lower limits for Training Zone 5, and can set an alarm to sound whenever you exceed the limits for the selected Training Zone.
Warning: The heart rate limits for Training Zones 1 – 4 are based on the profile for a
The recommended Training Zones are as follows:
Zone | MHR range | Description |
| (min – max %) |
|
1 | 50 – 60% | Moderate Activity |
|
| ups, cool downs, and activities such as brisk walking. It is also |
|
| good for beginners and those who want to strengthen their |
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| cardiovascular systems. |
2 | 60 – 70% | Weight Management – Up to 85% of calories burned in this |
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| zone are from fat cells. Moderate exercises such as light |
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| jogging or swimming are good for this zone. |
3 | 70 – 80% | Aerobic Zone – Increases strength and endurance. It works |
|
| within the body’s oxygen intake capability, burns more calo- |
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| ries, and can be maintained for a long period of time. |
4 | 80 – 90% | Anaerobic Zone – Generates speed and power. It works at |
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| or above the body’s oxygen intake capability, builds muscle, |
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| and cannot be maintained for a long period of time. |
5 | 90 – 100% | Red Line Zone – This |
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| maintained in short bursts or intervals, as it pushes your |
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| muscles and cardiovascular system beyond their capacity. |
NOTE
NOTE You can override the zone preference by adjusting the value through the PC (all zones), or by manually adjusting Zone 5.
SET UPPER AND LOWER HEART RATE LIMITS FOR TRAINING ZONE 5
1. Press MODE to access the CARDIO (heart rate) Mode.
2. Press SELECT/+ to switch to the AL (Alarm) setting.
3. Press and hold FUNC/SET for two seconds. The zone number will flash
at the bottom of the screen. The upper limit is shown above the line in larger font, and the lower limit is below. (You may adjust the value for upper and lower rate limits in Zones 1- 4 by using the PC software. Otherwise pressing ST/SP/- will simply activate or deactivate the preset alarm).
4.Press SELECT/+ or ST/SP/- to switch to Zone 5.
5.Press FUNC/SET again to display the SET screen
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