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Garmin Vivoactive 4 Manual

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settings. The device uses this information to calculate accurate
training data.
1
Hold .
2
Select > 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 7) 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.
Workouts
Your device can guide you through multiple-step workouts that
include goals for each workout step, such as distance, time,
reps, or other metrics. Your device includes several preloaded
workouts for multiple activities, including strength, cardio,
running, and biking. You can create and find more workouts and
training plans using Garmin Connect and transfer them to your
device.
You can create a scheduled training plan using the calendar in
Garmin Connect and send the scheduled workouts to your
device.
Starting a Workout
Your device can guide you through multiple steps in a workout.
1
Press .
2
Select an activity.
3
Swipe up.
4
Select Workouts.
5
Select a workout.
NOTE: Only workouts that are compatible with the selected
activity appear in the list.
6
Select Do Workout.
7
Press to start the activity timer.
After you begin a workout, the device displays each step of the
workout, step notes (optional), the target (optional), and the
current workout data. For strength, yoga, or Pilates activities, an
instructional animation appears.
Using Garmin Connect Training Plans
Before you can download and use a training plan from Garmin
Connect, you must have a Garmin Connect account (Garmin
Connect, page 16), and you must pair the vívoactive device
with a compatible smartphone.
1
From the Garmin Connect app, select or .
2
Select Training > Training Plans.
3
Select and schedule a training plan.
4
Follow the on-screen instructions.
5
Review the training plan in your calendar.
Adaptive Training Plans
Your Garmin Connect account has an adaptive training plan and
Garmin coach to fit your training goals. For example, you can
answer a few questions and find a plan to help you complete a 5
km race. The plan adjusts to your current level of fitness,
coaching and schedule preferences, and race date. When you
start a plan, the Garmin Coach widget is added to the widget
loop on your vívoactive device.
Starting Today's Workout
After you send a training plan to your device, the Garmin Coach
widget appears in your widget loop.
1
From the watch face, swipe to view the Garmin Coach
widget.
If a workout for this activity is scheduled for today, the device
shows the workout name and prompts you to start it.
2
Select a workout.
3
Select View to view the workout steps, and swipe right when
you are finished viewing the steps (optional).
4
Select Do Workout.
5
Follow the on-screen instructions.
Viewing Scheduled Workouts
You can view workouts scheduled in your training calendar and
start a workout.
1
Press .
2
Select an activity.
3
Swipe up.
4
Select Training Calendar.
Your scheduled workouts appear, sorted by date.
5
Select a workout.
6
Select an option:
• To view the steps for the workout, select View.
• To start the workout, select Do Workout.
Personal Records
When you complete an activity, the device displays any new
personal records you achieved during that activity. Personal
records include your fastest time over several typical race
distances and longest run, ride, or swim.
Viewing Your Personal Records
1
Hold .
2
Select History > Records.
3
Select a sport.
4
Select a record.
5
Select View Record.
Restoring a Personal Record
You can set each personal record back to the one previously
recorded.
1
Hold .
2
Select History > Records.
3
Select a sport.
4
Select a record to restore.
5
Select Previous > .
NOTE: This does not delete any saved activities.
Clearing a Personal Record
1
Hold .
2
Select History > Records.
3
Select a sport.
4
Select a record to delete.
5
Select Clear Record > .
NOTE: This does not delete any saved activities.
Clearing All Personal Records
1
Hold .
14 Training
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Others manual(s) of Garmin Vivoactive 4

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