Appendix

 

 

Problem

Solution/Answer

Some of my data

The Forerunner overwrites the oldest detailed data if

is missing from my

you do not transfer it to your computer. Transfer data

Forerunner.

regularly to avoid losing data.

Heart Rate Zone Table

Zone

% of Maximum

Perceived Exertion

Benefits

 

Heart Rate

 

 

1

50–60%

Relaxed, easy pace;

Beginning-level aerobic

 

 

rhythmic breathing

training; reduces stress

2

60–70%

Comfortable pace;

Basic cardiovascular

 

 

slightly deeper breathing,

training; good recovery

 

 

conversation possible

pace

3

70–80%

Moderate pace;

Improved aerobic capacity;

 

 

more difficult to hold

optimal cardiovascular

 

 

conversation

training

4

80–90%

Fast pace and a bit

Improved anaerobic

 

 

uncomfortable; breathing

capacity and threshold;

 

 

forceful

improved speed

5

90–100%

Sprinting pace,

Anaerobic and muscular

 

 

unsustainable for long

endurance; increased

 

 

period of time; labored

power

 

 

breathing

 

Forerunner 405 Owner’s Manual

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