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Garmin Forerunner 745 Manual

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4
Select Training > Segments.
5
Select a segment.
6
Select an option:
• Select Race Times to view the time and average speed or
pace for the segment leader.
• Select Map to view the segment on the map.
• Select Elevation Plot to view an elevation plot of the
segment.
Using the Metronome
The metronome feature plays tones at a steady rhythm to help
you improve your performance by training at a faster, slower, or
more consistent cadence.
NOTE: This feature is not available for all activities.
1
From the watch face, select START.
2
Select an activity.
3
Hold .
4
Select the activity settings.
5
Select Metronome > Status > On.
6
Select an option:
• Select Beats / Minute to enter a value based on the
cadence you want to maintain.
• Select Alert Frequency to customize the frequency of the
beats.
• Select Sounds to customize the metronome tone and
vibration.
7
If necessary, select Preview to listen to the metronome
feature before you run.
8
Go for a run (Going for a Run, page 1).
The metronome starts automatically.
9
During your run, select UP or DOWN to view the metronome
screen.
10
If necessary, hold to change the metronome settings.
Extended Display Mode
You can use Extended Display mode to display data screens
from your Forerunner device on a compatible Edge
®
device
during a ride or triathlon. See your Edge owner's manual for
more information.
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 .
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
(Heart Rate Zone Calculations, page 10) to 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.
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
From the watch face, hold .
2
Select Settings > 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 15).
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 17). You can use the
Auto Detection feature to automatically record your lactate
threshold during an activity (Detecting Performance
Measurements Automatically, page 15).
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).
• 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).
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 9).
• 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.
Training 9
… 15 …


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Others manual(s) of Garmin Forerunner 745

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