Appendix; Training With Heart Rate Zones - Garmin Forerunner 301 Owner's Manual

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Training with Heart Rate Zones

Many runners, bikers, and other athletes are using heart
rate "zones" to measure and increase their cardiovascular
strength and improve their level of fitness.
What are heart rate zones?
A heart rate zone is simply a range of heartbeats per
minute (bpm). The five commonly accepted heart rate
zones are numbered from 1–5 according to increasing
intensity. Generally, heart rate zones are calculated based
on percentages of your maximum heart rate. See Table 1
to learn some of the effects of exercise as your heart rate
reaches each of these zones during a workout.
How do heart rate zones help you achieve
fitness goals?
Knowing your heart rate zones can help you measure
and improve your fitness by knowing and applying these
principles:
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• Your heart rate is a good measure of workout
intensity.
• Training in certain heart rate zones can help you
improve cardiovascular capacity and strength.
• Knowing your heart rate zone can prevent you from
overtraining and decrease your risk of injury.
See Table 1 to learn the benefits of training in each heart
rate zone.
How does the Forerunner determine my heart
rate zones?
If you know your maximum heart rate, you can enter it
and allow the Forerunner to calculate your heart rate zones
based on the percentages shown in Table 1 (see "Setting HR
Zones Manually" in the Customizing section). However,
the Forerunner 301 has a built-in feature called AutoLearn,
which determines your heart rate zones automatically and
continues to adjust them as your fitness level improves. To
determine your heart rate zones, the Forerunner pinpoints
your lactate threshold—the point where your body switches
from aerobic energy consumption to anaerobic energy
Forerunner 301 Owner's Manual
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