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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 Cycling 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
zones automatically. You can manually adjust your zones on the
device or using your Garmin Connect account.
1
Hold .
2
Select Settings > User Profile > Power Zones > Based On.
3
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.
4
Select FTP, and enter your FTP value.
5
Select a zone, and enter a value for each zone.
6
If necessary, select Minimum, and enter a minimum power
value.
Pausing Your Training Status
If you are injured or sick, you can pause your training status.
You can continue to record fitness activities, but your training
status, training load focus, recovery feedback, and workout
recommendations are temporarily disabled.
Select an option:
From the training status widget, hold , and select
Options > Pause Training Status.
From your Garmin Connect settings, select Performance
Stats > Training Status > > Pause Training Status.
TIP: You should sync your device with your Garmin Connect
account.
Resuming Your Paused Training Status
You can resume your training status when you are ready to start
training again. For best results, you need at least two VO2 max.
measurements each week (About VO2 Max. Estimates,
page 16).
Select an option:
From the training status widget, hold , and select
Options > Resume Training Status.
From your Garmin Connect settings, select Performance
Stats > Training Status > > Resume Training Status.
TIP: You should sync your device with your Garmin Connect
account.
Activity Tracking
The activity tracking feature records your daily step count,
distance traveled, intensity minutes, floors climbed, calories
burned, and sleep statistics for each recorded day. Your calories
burned includes your base metabolism plus activity calories.
The number of steps taken during the day appears on the steps
widget. The step count is updated periodically.
For more information about activity tracking and fitness metric
accuracy, go to garmin.com/ataccuracy.
Auto Goal
Your device creates a daily step goal automatically, based on
your previous activity levels. As you move during the day, the
device shows your progress toward your daily goal .
If you choose not to use the auto goal feature, you can set a
personalized step goal on your Garmin Connect account.
Using the Move Alert
Sitting for prolonged periods of time can trigger undesirable
metabolic state changes. The move alert reminds you to keep
moving. After one hour of inactivity, Move! and the red bar
appear. Additional segments appear after every 15 minutes of
inactivity. The device also beeps or vibrates if audible tones are
turned on (System Settings, page 34).
Go for a short walk (at least a couple of minutes) to reset the
move alert.
Turning on the Move Alert
1
Hold .
2
Select Settings > Activity Tracking > Move Alert > On.
Sleep Tracking
While you are sleeping, the device automatically detects your
sleep and monitors your movement during your normal sleep
hours. You can set your normal sleep hours in the user settings
on your Garmin Connect account. Sleep statistics include total
hours of sleep, sleep levels, and sleep movement. You can view
your sleep statistics on your Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use
do not disturb mode to turn off notifications and alerts, with the
exception of alarms (Using Do Not Disturb Mode, page 10).
Using Automated Sleep Tracking
1
Wear your device while sleeping.
2
Upload your sleep tracking data to the Garmin Connect site
(Manually Syncing Data with Garmin Connect, page 22).
You can view your sleep statistics on your Garmin Connect
account.
Using Do Not Disturb Mode
You can use do not disturb mode to turn off the backlight, tone
alerts, and vibration alerts. For example, you can use this mode
while sleeping or watching a movie.
NOTE: You can set your normal sleep hours in the user settings
on your Garmin Connect account. You can enable the During
Sleep option in the system settings to automatically enter do not
disturb mode during your normal sleep hours (System Settings,
page 34).
10 Activity Tracking
16


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