Garmin Forerunner 301 Owner's Manual page 51

consumption. The lactate threshold is a good way to
measure your fitness level because, unlike your maximum
heart rate, it is easily measured without pushing yourself to
the point of exhaustion! The Forerunner determines your
lactate threshold from workout data and uses it to calculate
your heart rate zones.
% of Max.
Zone
Heart Rate
1 50%–60%
2 60%–70%
3 70%–80%
4 80%–90%
5 90%–100%
Forerunner 301 Owner's Manual
®
Perceived Exertion
Relaxed, easy pace; rhythmic breathing
Pace comfortable; slightly deeper breathing,
conversation possible
Pace moderate;
more difficult to hold conversation
Pace fast and a bit uncomfortable;
breathing forceful
Pace a sprinting effort, unsustainable for long period
of time; labored breathing
A
PPENDIX
To view your lactate threshold as determined by the
Forerunner, view your heart rate zones as described in
"Setting Heart Rate Zones." Your lactate threshold is the
lower heart rate listed for Zone 5.
NOTE: To calculate your heart rate zones with Au-
toLearn, you must spend some time above your lactate
threshold during your workout.
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
> T H R
RAINING WITH EART ATE
Benefits
Z
ONES
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