Purple

Superior

Blue

Excellent

Green

Good

 

 

Orange

Fair

 

 

Red

Poor

VO2 max. data and analysis is provided with permission from The Cooper Institute. For more information, see the appendix (VO2 Max. Standard Ratings), and go to www.CooperInstitute.org.

Tips for Cycling VO2 Max. Estimates

The success and accuracy of the VO2 max. calculation improves when your ride is a sustained and moderately hard effort, and where heart rate and power are not highly variable.

•Before your ride, check that your Forerunner device, heart rate monitor, and power meter are functioning properly, paired, and have good battery life.

•During your 20 minute ride, maintain your heart rate at greater than 70% of your maximum heart rate.

•During your 20 minute ride, maintain a fairly constant power output.

•Avoid rolling terrain.

•Avoid riding in groups where there is a lot of drafting.

Recovery Advisor

You can use your Garmin device paired with the heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. The recovery advisor feature includes recovery time and recovery check. Recovery advisor technology is provided and supported by Firstbeat Technologies Ltd.

Recovery check: The recovery check provides a real-time indication of your state of recovery within the first several minutes of an activity.

Recovery time: The recovery time appears immediately following an activity. The time counts down until it is optimal for you to attempt another hard workout.

Turning On the Recovery Advisor

Before you can use the recovery advisor feature, you must put on the heart rate monitor and pair it with your device (Pairing Your ANT+ Sensors). If your Forerunner was packaged with a heart rate monitor, the devices are already paired. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile), and set your maximum heart rate (Setting Your Heart Rate Zones).

1Select > My Stats > Recovery Advisor > Status > On.

2 Go for a run.

Within the first several minutes of your run, a recovery check appears, showing your real-time state of recovery.

3After your run, select Save.

The recovery time appears. The maximum time is 4 days, and the minimum time is 6 hours.

Setting Your Heart Rate Zones

The device uses your user profile information from the initial setup to determine your default heart rate zones. The device has separate heart rate zones for running and cycling. 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 device or using your Garmin Connect account.

1Select > My Stats > User Profile > Heart Rate Zones.

2 Select Default to view the default values (optional).

The default values can be applied to running and cycling.

3 Select Running or Cycling.

4 Select Preference > Set Custom > Based On.

5 Select an option:

•Select BPM to view and edit the zones in beats per minute.

•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).

6Select Max. HR, and enter your maximum heart rate.

7 Select a zone, and enter a value for each zone.

8 Select Resting HR, and enter your resting heart rate.

About Heart Rate Zones

Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate.

Fitness Goals

Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles.

•Your heart rate is a good measure of exercise intensity.

•Training in certain heart rate zones can help you improve cardiovascular capacity and strength.

•Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury.

If you know your maximum heart rate, you can use the table

(Heart Rate Zone Calculations) to determine the best heart rate zone for your fitness objectives.

If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is 220 minus your age.

Pairing Your ANT+ Sensors

Before you can pair, you must put on the heart rate monitor or install the sensor.

Pairing is the connecting of ANT+ wireless sensors, for example, connecting a heart rate monitor with your Garmin device.

1Bring the device within range (3 m) of the sensor.

NOTE: Stay 10 m away from other ANT+ sensors while pairing.

2Select > Settings > Sensors and Accessories > Add New.

3Select a sensor.

10

ANT+ Sensors