Conducting An Ftp Test; Training; Setting Up Your User Profile; Fitness Goals - Garmin DESCENT MK1 Owner's Manual

Conducting an FTP Test

Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart
rate monitor and a power meter with your device
your VO2 max. estimate
NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete. Choose a practical and
mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial.
1 From the watch face, select
2 Select a cycling activity.
3 Hold MENU.
4 Select Training > FTP Guided Test.
5 Follow the on-screen instructions.
After you begin your ride, the device displays each step duration, the target, and current power data. A
message appears when the test is complete.
6 After you complete the guided test, complete the cool down, stop the timer, and save the activity.
Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on
the color gauge.
7 Select an option:
• Select Accept to save the new FTP.
• Select Decline to keep your current FTP.

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 MENU.
2 Select Settings > 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.
If you know your maximum heart rate, you can use the table
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 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.
50
(Getting Your VO2 Max. Estimate for Cycling, page
.
(Pairing Your Wireless Sensors, page

Training

(Heart Rate Zone Calculations, page
83), and you must get
45).
52) to
Training