About Heart Rate Zones; Setting Your Power Zones - Garmin FENIX 6X Owner's Manual

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determine the best heart rate zone for your fitness
objectives.
If you know your maximum heart rate, you can use the
table
(Heart Rate Zone Calculations, page
determine the best heart rate zone for your fitness
objectives.

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. You
can set separate heart rate zones for sport profiles, such as
running, cycling, and swimming. 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 MENU.
2 Select User Profile > 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
4 Select LTHR > Enter Manually, and enter your
lactate threshold heart rate.
You can perform a guided test to estimate your
lactate threshold
(Lactate Threshold, page
can use the Auto Detection feature to
automatically record your lactate threshold during an
activity
(Detecting Performance Measurements
Automatically, page
20).
5 Select Resting HR, and enter your resting heart rate.
You can use the average resting heart rate measured by
your device, 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).
Training
27) to
20).
22). You
• 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 Add 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 Device Set Your Heart Rate Zones
The default settings allow the device 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, page
 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.
Heart Rate Zone Calculations
% of
Perceived
Maximum
Zone
Heart Rate
Relaxed, easy
1
50–60%
pace, rhythmic
breathing
Comfortable
pace, slightly
deeper
2
60–70%
breathing,
conversation
possible
Moderate pace,
more difficult to
3
70–80%
hold
conversation
Fast pace
and a bit
4
80–90%
uncomfortable,
breathing
forceful
Sprinting pace,
unsustainable for
long period of
5
90–100%
time, labored
breathing

Setting Your Power Zones

The values for the zones are 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
26).
Benefits
Exertion
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
27

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