Garmin Forerunner 945 Owners Manual - Page 15

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 8). • 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. Heart Rate Zone Calculations Zone % of Maximum Heart Rate 1 50-60% 2 60-70% 3 70-80% 4 80-90% 5 90-100% Perceived Exertion Benefits Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training, reduces stress Comfortable pace, slightly deeper breathing, conversation possible Basic cardiovascular training, good recovery pace Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training Fast pace and a bit Improved anaerobic uncomfortable, breathing capacity and forceful threshold, improved speed 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. 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 35). Go for a short walk (at least a couple of minutes) to reset the move alert. 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 9). 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 21). 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 Sleep Time option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 35). 1 Hold LIGHT. 2 Select Do Not Disturb. Intensity Minutes To improve your health, organizations such as the World Health Organization recommend at least 150 minutes per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity activity, such as running. The device monitors your activity intensity and tracks your time spent participating in moderate to vigorous intensity activities (heart rate data is required to quantify vigorous intensity). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device adds the amount of Activity Tracking 9