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

 

% of Maximum

Perceived Exertion

Benefits

 

Heart Rate or

 

 

 

Resting 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; more difficult

Improved aerobic

 

 

to hold conversation

capacity; optimal

 

 

 

cardiovascular 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 period

endurance; increased

 

 

of time; labored breathing

power

Forerunner 405 Owner’s Manual

45