Garmin Edge 520 Plus Owners Manual - Page 15

page 15), and set your maximum heart rate (Setting Your Heart Rate Zones, page 11). NOTE: The estimate may seem inaccurate at first. The device requires a few rides to learn about your cycling performance. 1 Ride at a steady, high intensity for at least 20 minutes outdoors. 2 After your ride, select Save Ride. 3 Select Menu > My Stats > VO2 Max.. Your VO2 max. estimate appears as a number and position on the color gauge. Purple Blue Green Orange Red Superior Excellent Good Fair Poor VO2 max. data and analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 22), and go to www.CooperInstitute.org. Tips for Cycling VO2 Max. Estimates The success and accuracy of the VO2 max. calculation improves when your ride is a sustained and moderately hard effort, and where heart rate and power are not highly variable. • Before your ride, check that your device, heart rate monitor, and power meter are functioning properly, paired, and have good battery life. • During your 20 minute ride, maintain your heart rate at greater than 70% of your maximum heart rate. • During your 20 minute ride, maintain a fairly constant power output. • Avoid rolling terrain. • Avoid riding in groups where there is a lot of drafting. Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your heart rate zones. You can manually adjust the heart rate zones according to your fitness goals (Fitness Goals, page 11). For the most accurate calorie data during your activity, you should set your maximum heart rate, resting heart rate, and heart rate zones. 1 Select Menu > My Stats > Training Zones > Heart Rate Zones. 2 Enter your maximum and resting heart rate values. The zone values update automatically, but you can also edit each value manually. 3 Select Based On:. 4 Select an option: • Select BPM to view and edit the zones in beats per minute. • Select % Max. to view and edit the zones as a percentage of your maximum heart rate. ANT+ Sensors • Select % HRR to view and edit the zones as a percentage of your resting heart rate. 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. 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 22) 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. Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear, you can try these tips. • Reapply water to the electrodes and contact patches (if applicable). • Tighten the strap on your chest. • Warm up for 5 to 10 minutes. • Follow the care instructions (Caring for the Heart Rate Monitor, page 18). • Wear a cotton shirt or thoroughly wet both sides of the strap. Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals. • Move away from sources that can interfere with your heart rate monitor. Sources of interference may include strong electromagnetic fields, some 2.4 GHz wireless sensors, high-voltage power lines, electric motors, ovens, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points. Installing the Speed Sensor NOTE: If you do not have this sensor, you can skip this task. TIP: Garmin recommends you secure your bike on a stand while installing the sensor. 1 Place and hold the speed sensor on top of the wheel hub. 2 Pull the strap around the wheel hub, and attach it to the hook on the sensor. 11