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Breast Breaststroke
Fly
Butterfly
Mixed More than one stroke type in an interval
Drill
Used with drill logging
Resting During Pool Swimming
The default rest screen displays two rest timers. It also displays
time and distance for the last completed interval.
NOTE: Swim data is not recorded during a rest.
1
During your swim activity, select LAP to start a rest.
The display reverses to white text on a black background,
and the rest screen appears.
2
During a rest, select UP or DOWN to view other data screens
(optional).
3
Select LAP, and continue swimming.
4
Repeat for additional rest intervals.
Training with the Drill Log
The drill log feature is available only for pool swimming. You can
use the drill log feature to manually record kick sets, one-arm
swimming, or any type of swimming that is not one of the four
major strokes. The drill time is recorded, and you must enter the
distance.
TIP: You can customize the data screens and data fields for
your pool swim activity
(Customizing the Data Screens,
page
14).
1
From the clock, select START.
2
Select Pool Swim.
3
During your pool swim activity, select UP or DOWN to view
the drill log screen.
4
Select LAP to start the drill timer.
5
After completing a drill interval, select LAP.
The drill timer stops, but the activity timer continues to record
the entire swim session.
6
Select a distance for the completed drill.
Distance increments are based on the pool size selected for
the activity profile.
7
Select an option:
• To start another drill interval, select LAP.
• To start a swim interval, select UP or DOWN to return to
the swim training screens.
8
After you complete your activity, select STOP > Save.
Training
Setting Up Your User Profile
You can update your gender, birth year, height, weight, heart
rate zone, and power zone settings. The device uses this
information to calculate accurate training data.
1
Hold UP.
2
Select Fitness > My Stats > User Profile.
3
Select an option.
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.
4
(Training with the Drill Log, page
If you know your maximum heart rate, you can use the table
(Heart Rate Zone Calculations, page
heart rate zone for your fitness objectives.
If you do not know your maximum heart rate, use one of the
4)
calculators available on the Internet. Some gyms and health
centers can provide a test that measures maximum heart rate.
The default maximum heart rate is 220 minus your 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.
Setting Your Heart Rate Zones
The device uses your user profile information from the initial
setup to determine your default heart rate zones. The device
has separate heart rate zones for running and cycling. 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 device or using your Garmin Connect
account.
1
Hold UP.
2
Select Fitness > My Stats > User Profile > Heart Rate
Zones.
3
Select Default to view the default values (optional).
The default values can be applied to running and cycling.
4
Select Running or Cycling.
5
Select Preference > Set Custom > Based On.
6
Select an option:
• Select BPM to view and edit the zones in beats per
minute.
• 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).
7
Select Max. HR, and enter your maximum heart rate.
8
Select a zone, and enter a value for each zone.
9
Select Resting HR, and enter your resting heart rate.
Heart Rate Zone Calculations
Zone % of
Maximum
Heart Rate
1
50–60%
2
60–70%
3
70–80%
4
80–90%
5
90–100%
4) to determine the best
Perceived Exertion
Benefits
Relaxed, easy pace,
Beginning-level
rhythmic breathing
aerobic training,
reduces stress
Comfortable pace,
Basic cardiovascular
slightly deeper
training, good
breathing, conversation
recovery pace
possible
Moderate pace, more
Improved aerobic
difficult to hold
capacity, optimal
conversation
cardiovascular training
Fast pace and a bit
Improved anaerobic
uncomfortable, breathing
capacity and
forceful
threshold, improved
speed
Sprinting pace,
Anaerobic and
unsustainable for long
muscular endurance,
period of time, labored
increased power
breathing
Training
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