Garmin EDGE 540 Owner's Manual
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Garmin EDGE 540 Owner's Manual

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Summary of Contents for Garmin EDGE 540

  • Page 1 EDGE ® Owner’s Manual...
  • Page 2 © 2023 Garmin Ltd. or its subsidiaries 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...

  • Page 3: Table Of Contents

    Acclimation........15 Starting a Power Guide....... 5 Acute Load......... 15 Workouts..........6 Viewing Your Acute Load....15 Creating a Custom Workout on Garmin Training Load Focus......16 Connect..........6 Viewing Cycling Ability...... 16 Following a Workout From Garmin About Training Effect......17 Connect..........
  • Page 4 Enabling the Green Threat Level Adding Emergency Contacts..34 Tone........... 46 Viewing Your Emergency Using Electronic Shifters...... 46 Contacts......... 34 The Edge 540 Bike Computer and Your Requesting Assistance....34 eBike............46 Turning Incident Detection On and Viewing eBike Sensor Details... 46 Off........... 34 inReach Remote........
  • Page 5 Turning the Device Tones On and Deleting Data Totals......48 Off............58 Garmin Connect........48 Changing the Device Language..58 Sending Your Ride to Garmin Time Zones........58 Connect..........48 Setting Up Extended Display Mode..58 Data Recording........49 Exiting Extended Display Mode..58 Data Management........
  • Page 6 Maximizing Battery Life......70 Turning On Battery Saver Mode..70 My phone will not connect to the device............. 70 Tips for Using the Edge 540 Solar Bike Computer..........71 Improving GPS Satellite Reception..71 My device is in the wrong language..71 Setting Your Elevation......

  • Page 7: Introduction

    Press to start and stop the activity timer. Press to return to the previous screen. Hold to return to the home screen. Hold to open the main menu. Press to select. Charge using an external power accessory. NOTE: Go to buy.garmin.com to purchase optional accessories. Introduction...

  • Page 8: Viewing Widgets

    Viewing Widgets Your device is preloaded with several widgets, and more are available when you pair your device with a phone or other compatible device. 1 From the home screen, press until the settings widget appears. 2 Select to view more widgets. The settings widget appears.

  • Page 9: Training

    8 Select to stop the activity timer. TIP: Before you save this ride and share it on your Garmin Connect account, you can change the ride type. ™ Accurate ride type data is important for creating bike friendly courses.

  • Page 10: Unified Training Status

    TIP: For the most accurate results, Garmin recommends that you sync often with your Garmin Connect account. Training Plans You can set up a training plan in your Garmin Connect account and send the training plan workouts to your device. All scheduled workouts sent to the device appear in the training calendar.

  • Page 11: Power Guide

    Power guides are always associated with a course and cannot be used with workouts or segments. You can view and edit your strategy in Garmin Connect and sync it with compatible Garmin devices. This feature requires a power meter, which must be paired with your device (Pairing Your Wireless Sensors, page 43).

  • Page 12: Workouts

    You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. You can create workouts using Garmin Connect, and transfer them to your device. You can also create and save a workout directly on your device.

  • Page 13: Starting A Workout

    You can download Strava segments to your Edge 540 device. Follow Strava segments to compare your performance with your past rides, friends, and pros who have ridden the same segment. To sign up for a Strava membership, go to the segments menu in your Garmin Connect account. For more information, go to www.strava.com.

  • Page 14: Following A Segment From Garmin Connect

    You can upload your activity data to your Garmin Connect account to view your segment position. NOTE: If your Garmin Connect account and Strava account are linked, your activity is automatically sent to your Strava account so you can review the segment position.

  • Page 15: Viewing Segment Details

    Viewing Segment Details 1 Select Training > Segments. 2 Select a segment. 3 Select an option: • Select Map to view the segment on the map. • Select Elevation to view an elevation plot of the segment. • Select Leaderboard to view the ride times and average speeds for the segment leader, group leader or challenger, your personal best time and average speed, and other riders (if applicable).

  • Page 16: Setting Resistance

    Setting Resistance 1 Select Training > Smart Trainer > Set Resistance. 2 Select to set the resistance force applied by the trainer. 3 Press to start the activity timer. 4 If necessary, select > Set Resistance to adjust the resistance during your activity. Setting Target Power 1 Select Training >...

  • Page 17: Racing A Previous Activity

    5 On your device, scroll to the primary event glance to see a countdown to your primary race event. Race Calendar and Primary Event When you add a race event to your Garmin Connect calendar, you can view the event on your Edge bike computer by adding the primary event glance (Customizing the Glances, page 57).

  • Page 18: Setting A Training Target

    FTP. For a more accurate rating, you can conduct a guided test. HRV stress test: The HRV (heart rate variability) stress test requires a Garmin chest heart rate monitor. The device records your heart rate variability while standing still for 3 minutes. It provides your overall stress level.

  • Page 19: Training Status Levels

    VO2 max. estimates are provided and supported by Firstbeat. You can use your Garmin device paired with a compatible heart rate monitor and power meter to display your cycling VO2 max. estimate.

  • Page 20: Getting Your Vo2 Max. Estimate

    Getting Your VO2 Max. Estimate Before you can view your VO2 max. estimate, you must put on the heart rate monitor, install the power meter, and pair them with your device (Pairing Your Wireless Sensors, page 43). If your device was packaged with a heart rate monitor, the device and sensor are already paired.

  • Page 21: Estimates

    VO2 max. decline while exposed to high altitudes. Your Edge 540 device provides acclimation notifications and corrections to your VO2 max. estimate and training status when the temperature is above 22ºC (72ºF) and when the altitude is above 800 m (2625 ft.).

  • Page 22: Training Load Focus

    Training Load Focus In order to maximize performance and fitness gains, training should be distributed across three categories: low aerobic, high aerobic, and anaerobic. Training load focus shows you how much of your training is currently in each category and provides training targets. Training load focus requires at least 7 days of training to determine if your training load is low, optimal, or high.

  • Page 23: About Training Effect

    .firstbeat.com. Recovery Time You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance.

  • Page 24: Viewing Your Recovery Time

    Viewing Your Recovery Time Before you can use the recovery time feature, you must have a Garmin device with wrist-based heart rate or a compatible chest heart rate monitor paired with your device (Pairing Your Wireless Sensors, page 43). If your device was packaged with a heart rate monitor, the device and sensor are already paired.

  • Page 25: Getting Your Ftp Estimate

    Getting Your FTP Estimate The device uses your user profile information from the initial setup to estimate your functional threshold power (FTP). For a more accurate FTP value, you can conduct an FTP test using a paired power meter and heart rate monitor (Conducting an FTP Test, page 19).

  • Page 26: Automatically Calculating Ftp

    Automatically Calculating FTP Before the device can calculate your functional threshold power (FTP), you must have a paired power meter and heart rate monitor (Pairing Your Wireless Sensors, page 43). NOTE: The estimate may seem inaccurate at first. The device requires a few rides to learn about your cycling performance.

  • Page 27: Viewing Your Real-Time Stamina

    Viewing Your Real-Time Stamina Your device can provide real-time stamina estimates based on your heart rate data and VO2 max. estimate (About VO2 Max. Estimates, page 13). How hard you are working during an activity affects how quickly your stamina drains. Real-time stamina tracking works by combining your physiological metrics with your recent and long-term activity history, such as training duration, distance covered, and training load accumulation (Performance Measurements, page 12).

  • Page 28: Viewing Your Stress Score

    Knowing your stress score can help you decide if your body is ready for a tough workout or yoga. TIP: Garmin recommends that you measure your stress score at approximately the same time and under the same conditions every day.

  • Page 29: Resuming Your Paused Training Status

    TIP: You should sync your device with your Garmin Connect account. Viewing Your Fitness Age Before the device can calculate an accurate fitness age, you must complete the user profile setup in the Garmin Connect app. Your fitness age gives you an idea of how your fitness compares with a person of the same sex. Your device uses information, such as your age, body mass index (BMI), resting heart rate data, and vigorous activity history to provide a fitness age.

  • Page 30: Training Zones

    Training Zones • Heart rate zones (Setting Your Heart Rate Zones, page 40) • Power zones (Setting Your Power Zones, page 43) Navigation Navigation features and settings also apply to navigating courses (Courses, page 26) and segments (Segments, page 7). • Locations and finding places (Locations, page 24) •...

  • Page 31: Navigating To A Location

    Navigating to a Location TIP: You can use the Location Search glance to perform a quick search from the home screen. If necessary, you can add the glance to the glance loop (Customizing the Glances, page 57). 1 Select Navigation. 2 Select an option: •...

  • Page 32: Editing Locations

    3 Select Delete Location > Courses You can send a course from your Garmin Connect account to your device. After it is saved to your device, you can navigate the course on your device. You can follow a saved course simply because it is a good route. For example, you can save and follow a bike friendly commute to work.

  • Page 33: Following A Course From Garmin Connect

    Following a Course From Garmin Connect Before you can download a course from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 48). 1 Select an option: • Open the Garmin Connect app. • Go to connect.garmin.com. 2 Create a new course, or select an existing course.

  • Page 34: Displaying A Course On The Map

    Displaying a Course on the Map For each course saved to your device, you can customize how it appears on the map. For example, you can set your commute course to always display on the map in yellow. You can have an alternate course display in green.

  • Page 35: Using Climbpro

    Using ClimbPro The ClimbPro feature helps you manage your effort for upcoming climbs. You can view details about the climbs, including when they occur, average gradient, and total ascent. The climb scores, based on length and gradient, are indicated by color (Climb Categories, page 30).

  • Page 36: Climb Categories

    Climb Categories Climb categories are determined by climb score, which is calculated using the grade multiplied by the length of the climb. A climb must have a length of at least 500 meters and an average grade of at least 3 percent, or a climb score of 1,500, to be considered a climb.

  • Page 37: Map Themes

    Select > Activity Profiles, select a profile, and select Navigation > Routing. Popularity Routing: Calculates routes based on the most popular rides from Garmin Connect. Routing Mode: Sets the transportation method to optimize your route. Calculation Method: Sets the method used to calculate your route.

  • Page 38: Pairing Your Phone

    Pairing Your Phone To use the connected features of the Edge device, it must be paired directly through the Garmin Connect app, instead of from the Bluetooth settings on your phone. 1 Hold to turn on the device. The first time you turn on the device, you will select the device language. The next screen prompts you to pair with your phone.

  • Page 39: Safety And Tracking Features

    Before you can enable the assistance feature on your device, you must set up emergency contact information in the Garmin Connect app. Your paired phone must be equipped with a data plan and be in an area of network coverage where data is available. Your emergency contacts must be able to receive text messages (standard text messaging rates may apply).

  • Page 40: Adding Emergency Contacts

    Before you can request assistance, you must enable GPS on your Edge device and set up emergency contact information in the Garmin Connect app. Your paired phone must be equipped with a data plan and be in an area of network coverage where data is available. Your emergency contacts must be able to receive emails or text messages (standard text messaging rates may apply).

  • Page 41: Turning On Livetrack

    Recipients can view your live data on a Garmin Connect tracking page. Starting a GroupTrack Session Before you can start a GroupTrack session, you must have a phone with the Garmin Connect app paired to your device (Pairing Your Phone, page 32).

  • Page 42: Live Event Sharing

    , and select Connections to update the list of riders for your GroupTrack session. • Make sure all of your connections pair to their phones and start a LiveTrack session in the Garmin Connect app. • Make sure all your connections are in range (40 km or 25 mi.).

  • Page 43: Playing Audio Prompts On Your Phone

    Playing Audio Prompts on Your Phone Before you can set up audio prompts, you must have a phone with the Garmin Connect app paired to your Edge device. You can set the Garmin Connect app to play motivational status announcements on your phone during a ride or other activity.

  • Page 44: Wireless Sensors

    (Adding a Data Screen, page 52). If your device was packaged with a sensor, they are already paired. For information about specific Garmin sensor compatibility, purchasing, or to view the owner's manual, go to buy.garmin.com for that sensor. Sensor Type...

  • Page 45: Putting On The Heart Rate Monitor

    You should wear the heart rate monitor directly on your skin, just below your sternum. It should be snug enough to stay in place during your activity. 1 Snap the heart rate monitor module onto the strap. The Garmin logos on the module and the strap should be right- side up. 2 Wet the electrodes and the contact patches...

  • Page 46: Setting Your Heart Rate Zones

    Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your heart rate zones. You can manually adjust the heart rate zones according to your fitness goals (Fitness Goals, page 40). For the most accurate calorie data during your activity, you should set your maximum heart rate, resting heart rate, and heart rate zones.

  • Page 47: Installing The Speed Sensor

    NOTE: If you do not have this sensor, you can skip this task. TIP: Garmin recommends you secure your bike on a stand while installing the sensor. 1 Place and hold the speed sensor on top of the wheel hub.

  • Page 48: Installing The Cadence Sensor

    Installing the Cadence Sensor NOTE: If you do not have this sensor, you can skip this task. TIP: Garmin recommends you secure your bike on a stand while installing the sensor. 1 Select the band size that fits your crank arm securely.

  • Page 49: Pairing Your Wireless Sensors

    The values for the zones are default values and may not match your personal abilities. You can manually adjust your zones on the device or using Garmin Connect. If you know your functional threshold power (FTP) value, you can enter it and allow the software to calculate your power zones automatically.

  • Page 50: Calibrating Your Power Meter

    NOTE: You must have a compatible, dual sensing power meter connected using ANT+ technology to use cycling dynamics metrics. For more information, go to www.garmin.com/performance-data. Wireless Sensors...

  • Page 51: Using Cycling Dynamics

    (Adding a Data Screen, page 52). NOTE: The two data fields at the bottom of the screen can be customized. You can send the ride to the Garmin Connect app to view additional cycling dynamics data (Sending Your Ride to Garmin Connect, page 48).

  • Page 52: Situational Awareness

    The Edge bike computer displays current adjustment values when the shifters are in adjustment mode. The Edge 540 Bike Computer and Your eBike Before you can use a compatible eBike, such as a Shimano STEPS eBike, you must pair it with your Edge bike...

  • Page 53: Inreach Remote

    NOTE: History is not recorded while the activity timer is stopped or paused. When the device memory is full, a message appears. The device does not automatically delete or overwrite your history. Upload your history to your Garmin Connect account periodically to keep track of all your ride data. Viewing Your Ride 1 Select History >...

  • Page 54: Viewing Data Totals

    Sending Your Ride to Garmin Connect • Sync your Edge bike computer with the Garmin Connect app on your phone. • Use the USB cable that came with your Edge bike computer to send ride data to your Garmin Connect account on your computer.

  • Page 55: Data Recording

    If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted. 1 Open the Garmin drive or volume. 2 If necessary, open a folder or volume.

  • Page 56: Disconnecting The Usb Cable

    Connect IQ Downloadable Features You can add Connect IQ features to your device from Garmin and other providers using the Connect IQ app. Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways.

  • Page 57: Gender Settings

    When you first set up the device, you must choose a sex. Most fitness and training algorithms are binary. For the most accurate results, Garmin recommends selecting your sex assigned at birth. After the initial setup, you can customize the profile settings in your Garmin Connect account.

  • Page 58: Adding A Data Screen

    Adding a Data Screen 1 Select > Activity Profiles. 2 Select a profile. 3 Select Data Screens > Add Data Screen > Data Screen. 4 Select a category, and select one or more data fields. TIP: For a list of all the available data fields, go to (Data Fields, page 73).

  • Page 59: Alerts And Prompts Settings

    Alerts and Prompts Settings You can use alerts to train toward specific time, distance, calorie, heart rate, cadence, and power goals. You can also set up navigation alerts. Alert settings are saved with your activity profile (Training Settings, page 51). Select >...

  • Page 60: Setting Smart Eat And Drink Alerts

    Setting Smart Eat and Drink Alerts A smart alert notifies you to eat or drink at strategic intervals based on current ride conditions. Smart alert estimates for a ride are based on the temperature, elevation gain, speed, duration, and heart rate and power data (if applicable).

  • Page 61: Marking Laps By Time

    Marking Laps by Time You can use the Auto Lap feature to mark the lap at a specific time automatically. This feature is helpful for comparing your performance over different parts of a ride (for example, every 20 minutes). 1 Select >...

  • Page 62: Using Auto Scroll

    Pair Smartphone: Connects your device with a compatible Bluetooth enabled phone. This setting allows you to use Bluetooth connected features, including LiveTrack and activity uploads to Garmin Connect. Sync Now: Allows you to sync your device with your compatible phone.

  • Page 63: Display Settings

    Display Settings Select > System > Display. Auto Brightness: Automatically adjusts the backlight brightness based on the ambient light. Brightness: Sets the backlight brightness. Backlight Timeout: Sets the length of time before the backlight turns off. Color Mode: Sets the device to display day or night colors. You can select the Auto option to allow the device to set day or night colors automatically based on the time of day.

  • Page 64: Turning The Device Tones On And Off

    Setting Up Extended Display Mode You can use your Edge 540 bike computer as an extended display to view data screens from a compatible Garmin multisport watch. For example, you can pair a compatible Forerunner watch to display its data screens on your Edge bike computer during a triathlon.

  • Page 65: Device Information

    Device Information Charging the Device NOTICE To prevent corrosion, thoroughly dry the USB port, the weather cap, and the surrounding area before charging or connecting to a computer. NOTE: The device will not charge when outside the approved temperature range (Edge Specifications, page 64).

  • Page 66: Installing The Standard Mount

    Installing the Standard Mount For the best GPS reception and screen visibility, position the bike mount so the device is horizontal to the ground and the front of the device is oriented toward the sky. You can install the bike mount on the stem or the handlebar.

  • Page 67: Installing The Out-Front Mount

    4 Place the handlebar connector around the rubber pad. 5 Replace and tighten the screw. NOTE: Garmin recommends tightening the screw so the mount is secure, with a maximum torque specification of 7 lbf-in. (0.8 N-m). You should check the tightness of the screw periodically.

  • Page 68: Installing The Mountain Bike Mount

    NOTE: Garmin recommends tightening the screw so the mount arm is secure, with a maximum torque specification of 20 lbf-in. (2.26 N-m). You should check the tightness of the screw periodically.

  • Page 69: Product Updates

    • Product registration Updating the Software Using the Garmin Connect App Before you can update your device software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the device with a compatible phone (Pairing Your Phone, page 32).

  • Page 70: Specifications

    With use in 75,000 lux conditions The device withstands incidental exposure to water of up to 1 m for up to 30 min. For more information, go to www.garmin.com/waterrating. The device withstands pressure equivalent to a depth of 10 m. For more information, go to www.garmin.com/waterrating.

  • Page 71: Device Care

    A build up of sweat and salt on the strap can decrease the ability of the heart rate monitor to report accurate data. • Go to www.garmin.com/HRMcare for detailed washing instructions. • Rinse the strap after every use. • Machine wash the strap after every seven uses.

  • Page 72: Replacing The Hrm-Dual Battery

    Replacing the HRM-Dual Battery 1 Use the included screwdriver (Torx T5) to remove the four screws on the back of the module. NOTE: HRM-Dual accessories produced before September 2020 use Phillips #00 screws. 2 Remove the cover and battery. 3 Wait 30 seconds. 4 Insert the new battery with the positive side facing up.

  • Page 73: Replacing The Speed Sensor Battery

    Replacing the Speed Sensor Battery The device uses one CR2032 battery. The LED flashes red to indicate a low battery level after two revolutions. 1 Locate the circular battery cover on the front of the sensor. 2 Twist the cover counter-clockwise until the cover is loose enough to remove. 3 Remove the cover and the battery 4 Wait 30 seconds.

  • Page 74: Replacing The Cadence Sensor Battery

    Replacing the Cadence Sensor Battery The device uses one CR2032 battery. The LED flashes red to indicate a low battery level after two revolutions. 1 Locate the circular battery cover on the back of the sensor. 2 Twist the cover counter-clockwise until the marker points to unlocked and the cover is loose enough to remove.

  • Page 75: Replacing The Cadence Sensor Battery

    Replacing the Cadence Sensor Battery NOTE: Use these instructions for product models that have a coin slot on the battery door. The device uses one CR2032 battery. The LED flashes red to indicate a low battery level after two revolutions. 1 Locate the circular battery cover on the back of the sensor.

  • Page 76: Maximizing Battery Life

    • Remove your device from the Garmin Connect app and the Bluetooth settings on your phone to retry the pairing process. • If you bought a new phone, remove your device from the Garmin Connect app on the phone you intend to stop using.

  • Page 77: Tips For Using The Edge 540 Solar Bike Computer

    ◦ Sync your device to the Garmin Connect app using your Bluetooth enabled phone. ◦ Connect your device to your Garmin account using a Wi‑Fi wireless network. While connected to your Garmin account, the device downloads several days of satellite data, allowing it to quickly locate satellite signals.

  • Page 78: Calibrating The Barometric Altimeter

    NOTE: Use Ethylene Propylene Diene Monomer (EPDM) replacement bands only. Go to http://buy.garmin.com, or contact your Garmin dealer. Getting More Information • Go to support.garmin.com for additional manuals, articles, and software updates. • Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts. Troubleshooting...

  • Page 79: Appendix

    NOTE: Not all data fields are available for all activity types. Some data fields require compatible accessories to display data. Some data fields appear in more than one category on the device. TIP: You can also customize the data fields from the device settings in the Garmin Connect app. Cadence Fields...
  • Page 80 Name Description Time Standing The time spent standing while pedaling for the current activity. Distance Fields Name Description Distance The distance traveled for the current track or activity. Lap Distance The distance traveled for the current lap. Last Lap Distance The distance traveled for the last completed lap. Distance Ahead The distance ahead or behind the Virtual Partner.
  • Page 81 Gears Name Description Di2 Battery Level The remaining battery power of a Di2 sensor. Di2 Shift Mode The current shift mode of a Di2 sensor. Front Gear The front bike gear from a gear position sensor. Gear Battery The battery status of a gear position sensor. Gear Combo The current gear combination from a gear position sensor.
  • Page 82 Heart Rate Fields Name Description The percentage of heart rate reserve (maximum heart rate minus resting heart %Heart Rate Reserve rate). %Max Heart Rate The percentage of maximum heart rate. Aerobic Training Effect The impact of the current activity on your aerobic fitness level. Anaerobic Training Effect The impact of the current activity on your anaerobic fitness level.
  • Page 83 MTB Performance Name Description 60s Flow The 60-second moving average of the flow score. 60s Grit The 60-second moving average of the grit score. The measurement of how consistently you maintain speed and smoothness through turns in the Flow current activity. The measurement of difficulty for the current activity based on elevation, gradient, and rapid Grit changes in direction.
  • Page 84 Other Fields Name Description Battery Level The remaining battery power. Calories The amount of total calories burned. GPS Signal Strength The strength of the GPS satellite signal. Laps The number of laps completed for the current activity. The performance condition score is a real-time assessment of your ability to Performance Condition perform.
  • Page 85 Name Description Kilojoules The accumulated work performed (power output) in kilojoules. Lap Balance The average left/right power balance for the current lap. Lap NP The average Normalized Power for the current lap. ™ Lap Power The average power output for the current lap. Last Lap NP The average Normalized Power for the last completed lap.
  • Page 86 Stamina Fields Name Description Stamina The current remaining stamina. Estimated Distance The current stamina distance remaining at the current effort. Potential The remaining potential stamina. Estimated Time The current stamina time remaining at the current effort. Timer Fields Name Description Avg Lap Time The average lap time for the current activity.

  • Page 87: Vo2 Max. Standard Ratings

    VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and sex. Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 55.4 52.5 48.9 45.7 42.1 Excellent 51.1 48.3 46.4 43.4 39.5 36.7 Good 45.4 42.4 39.2 35.5...

  • Page 88: Heart Rate Zone Calculations

    Heart Rate Zone Calculations % of Maximum Heart Zone Perceived Exertion Benefits Rate Beginning-level aerobic training, 50–60% Relaxed, easy pace, rhythmic breathing reduces stress Comfortable pace, slightly deeper Basic cardiovascular training, good 60–70% breathing, conversation possible recovery pace Moderate pace, more difficult to hold Improved aerobic capacity, optimal 70–80% conversation...
  • Page 90 April 2023 GUID-17DE938E-466A-4746-BDBF-7A6FC1B3A32C v1...

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