Garmin Forerunner 301 Owner's Manual - Page 51

consumption. The lactate threshold is a good way to measure your fitness level because, unlike your maximum heart rate, it is easily measured without pushing yourself to the point of exhaustion! The Forerunner determines your lactate threshold from workout data and uses it to calculate your heart rate zones. APPENDIX > TRAINING WITH HEART RATE ZONES To view your lactate threshold as determined by the Forerunner, view your heart rate zones as described in "Setting Heart Rate Zones." Your lactate threshold is the lower heart rate listed for Zone 5. NOTE: To calculate your heart rate zones with AutoLearn, you must spend some time above your lactate threshold during your workout. Table 1 Zone % of Max. Heart Rate Perceived Exertion Benefits 1 50%-60% Relaxed, easy pace; rhythmic breathing Beginning-level aerobic training; reduces stress 2 60%-70% Pace comfortable; slightly deeper breathing, conversation possible Basic cardiovascular training; good recovery pace 3 70%-80% Pace moderate; more difficult to hold conversation Improved aerobic capacity; optimal cardiovascular training 4 80%-90% Pace fast and a bit uncomfortable; breathing forceful Improved anaerobic capacity and threshold; improved speed 5 90%-100% Pace a sprinting effort, unsustainable for long period of time; labored breathing Anaerobic and muscular endurance; increased power Forerunner® 301 Owner's Manual 47