User manual GARMIN FORERUNNER 220

[. . . ] Forerunner 220 Owner?s Manual October 2013 190-01632-00_0A Printed in Taiwan All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www. garmin. com for current updates and supplemental information concerning the use of this product. [. . . ] Clearing a Personal Record 1 Select Menu > Records. ?3 Select Clear Record > Yes. ? NOTE: This does not delete any saved activities. ? Restoring a Personal Record You can set each personal record back to the one previously recorded. ?Sensors The Garmin logos should be right-side up. ?After you put on the heart rate monitor, it is active and sending data. ?TIP: If the heart rate data is erratic or does not appear, see page4. ? Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones. ?For the most 3 accurate calorie data during your activity, set your maximum heart rate. ?You can also manually set each heart rate zone and enter your resting heart rate. ?1 Select Menu > Settings > User Profile > Heart Rate Zones > Based On. ?Select BPM to view and edit the zones in beats per minute. ?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). ?3 4 Select a zone, and enter a value for each heart rate zone. ?5 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 (page8) to determine the best heart rate zone for your fitness objectives. ? [. . . ] Go to http:?/??/?buy?. garmin?. com, or contact your Garmin dealer for information about optional accessories and replacement parts. ? Troubleshooting 7 Appendix Heart Rate Zone Calculations Zone % of Maximum Heart Rate 1 50?60% Perceived Exertion Benefits reverse assemble, reverse engineer, or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software. ?You agree not to export or re-export the Software to any country in violation of the export control laws of the United States of America or the export control laws of any other applicable country. ? Relaxed, easy pace, rhythmic breathing Comfortable pace, slightly deeper breathing, conversation possible Moderate pace, more difficult to hold conversation Fast pace and a bit uncomfortable, breathing forceful Sprinting pace, unsustainable for long period of time, labored breathing Beginning-level aerobic training, reduces stress Basic cardiovascular training, good recovery pace Improved aerobic capacity, optimal cardiovascular training Improved anaerobic capacity and threshold, improved speed Anaerobic and muscular endurance, increased power 2 60?70% 3 70?80% 4 80?90% 5 90?100% Data Fields Some data fields require ANT?+ accessories to display data. ?Average HR: The average heart rate for the current activity. ?Average Pace: The average pace for the current activity. ? [. . . ]