Letting The Watch Set Your Heart Rate Zones; Heart Rate Zone Calculations; Setting Your Power Zones - Garmin MARQ AVIATOR Owner's Manual

manually adjust your zones on the watch or using your
Garmin Connect account.
1 Hold MENU.
2 Select User Profile > Heart Rate & Power Zones >
Heart Rate.
3 Select Max. HR, and enter your maximum heart rate.
You can use the Auto Detection feature to
automatically record your maximum heart rate during
an activity (Detecting Performance Measurements
Automatically, page 24).
4 Select LTHR, and enter your lactate threshold heart
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,
5 Select Resting HR > Set Custom, and enter your resting
heart rate.
You can use the average resting heart rate measured
by your watch, or you can set a custom resting heart
rate.
6 Select Zones > Based On.
7 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).
• Select %LTHR to view and edit the zones as a
percentage of your lactate threshold heart rate.
8 Select a zone, and enter a value for each zone.
9 Select Sport Heart Rate, and select a sport profile to
add separate heart rate zones (optional).
10 Repeat the steps to add sport heart rate zones
(optional).

Letting the Watch Set Your Heart Rate Zones

The default settings allow the watch to detect your
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
(Setting Up Your User Profile,
• Run often with the wrist or chest heart rate monitor.
• Try a few heart rate training plans, available from your
Garmin Connect account.
• View your heart rate trends and time in zones using
your Garmin Connect account.
32
page 27). You can use
(Detecting
page 24).
page 31).

Heart Rate Zone Calculations

% of
Perceived
Zone Maximum
Exertion
Heart Rate
Relaxed, easy
1 50–60% pace, rhythmic
breathing
Comfortable
pace, slightly
2 60–70% deeper breathing,
conversation
possible
Moderate pace,
more difficult to
3 70–80%
hold conversa­
tion
Fast pace and a
bit uncomfort­
4 80–90%
able, breathing
forceful
Sprinting pace,
unsustainable for
5 90–100% long period of
time, labored
breathing

Setting Your Power Zones

The power zones use default values based on gender,
weight, and average ability, and may not match your
personal abilities. If you know your functional threshold
power (FTP) value, you can enter it and allow the software
to calculate your power zones automatically. 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 >
Power.
3 Select an activity.
4 Select Based On.
5 Select an option:
• Select Watts to view and edit the zones in watts.
• Select % FTP to view and edit the zones as a
percentage of your functional threshold power.
6 Select FTP, and enter your value.
You can use the Auto Detection feature to
automatically record your threshold power during
an activity (Detecting Performance Measurements
Automatically, page 24).
7 Select a zone, and enter a value for each zone.
8 If necessary, select Minimum, and enter a minimum
power value.
Benefits
Beginning-level
aerobic training,
reduces stress
Basic cardiovas­
cular training,
good recovery
pace
Improved
aerobic capacity,
optimal cardio­
vascular training
Improved
anaerobic
capacity and
threshold,
improved speed
Anaerobic and
muscular
endurance,
increased power
Training