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Speed (CSS) settings. The watch uses this information to
calculate accurate training data.
1 Hold MENU.
2 Select User Profile.
3 Select an option.
Gender Settings
When you first set up the watch, 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.
Profile & Privacy: Enables you to customize the data on
your public profile.
User Settings: Sets your sex. If you select Not Specified,
the algorithms that require a binary input will use the
sex you specified when you first set up the watch.
Viewing Your Fitness Age
Your fitness age gives you an idea of how your fitness
compares with a person of the same sex. Your watch uses
information, such as your age, body mass index (BMI),
resting heart rate data, and vigorous activity history to
provide a fitness age. If you have a Garmin Index
your watch uses the body fat percentage metric instead of
BMI to determine your fitness age. Exercise and lifestyle
changes can impact your fitness age.
NOTE: For the most accurate fitness age, complete the
user profile setup
(Setting Up Your User Profile,
1 Hold MENU.
2 Select User Profile > Fitness Age.
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.
If you know your maximum heart rate, you can use
the table
(Heart Rate Zone Calculations,
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
68
heart rate. The default maximum heart rate is 220 minus
your age.
Setting Your Heart Rate Zones
The watch uses your user profile information from
the initial setup to determine your default heart rate
zones. You can set separate heart rate zones for sport
profiles, such as running, cycling, and swimming. 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 watch or using your
Garmin Connect account.
1 Hold MENU.
2 Select User Profile > Heart Rate & Power Zones >
3 Select Max. HR, and enter your maximum heart rate.
4 Select LTHR, and enter your lactate threshold heart
scale,
™
5 Select Resting HR > Set Custom, and enter your resting
page 67).
6 Select Zones > Based On.
7 Select an option:
8 Select a zone, and enter a value for each zone.
9 Select Sport Heart Rate, and select a sport profile to
10 Repeat the steps to add sport heart rate zones
Letting the Watch Set Your Heart Rate Zones
The default settings allow the watch to detect your
page 69) to
maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.
• Verify that your user profile settings are accurate
• Run often with the wrist or chest heart rate monitor.
Heart Rate.
You can use the Auto Detection feature to
automatically record your maximum heart rate during
an activity
(Detecting Performance Measurements
Automatically,
page 69).
rate.
You can perform a guided test to estimate your lactate
threshold
(Lactate Threshold,
the Auto Detection feature to automatically record
your lactate threshold during an activity
Performance Measurements Automatically,
heart rate.
You can use the average resting heart rate measured
by your watch, or you can set a custom resting heart
rate.
• 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).
• Select %LTHR to view and edit the zones as a
percentage of your lactate threshold heart rate.
add separate heart rate zones (optional).
(optional).
(Setting Up Your User Profile,
page 44). You can use
(Detecting
page 69).
page 67).
User Profile
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