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Heart Rate Zone Calculations
Zone % of Maximum Heart
Rate Perceived Exertion Benefits
1 50–60% Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training,
reduces stress
2 60–70% Comfortable pace, slightly deeper
breathing, conversation possible
Basic cardiovascular training, good
recovery pace
3 70–80% Moderate pace, more difficult to hold
conversation
Improved aerobic capacity, optimal
cardiovascular training
4 80–90% Fast pace and a bit uncomfortable,
breathing forceful
Improved anaerobic capacity and
threshold, improved speed
5 90–100% Sprinting pace, unsustainable for long
period of time, labored breathing
Anaerobic and muscular endurance,
increased power
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 device or
using your Garmin Connect account.
1Hold MENU.
2Select User Profile > Power Zones.
3Select an activity.
4Select Based On.
5Select 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.
6Select Auto Detect FTP to automatically detect your FTP during an activity.
7Select FTP, and enter your FTP value.
8Select a zone, and enter a value for each zone.
9If necessary, select Minimum, and enter a minimum power value.
User Profile 81
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