Garmin Forerunner 245 Music Owners Manual - Page 39

About Heart Rate Zones, VO2 Max. Standard Ratings, Wheel Size and Circumference

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Reps: During a strength training activity, the number of repetitions in a workout set. Respiration Rate: Your respiration rate in breaths per minute (brpm). Rest Timer: The timer for the current rest (pool swimming). Set Timer: During a strength training activity, the amount of time spent in the current workout set. Speed: The current rate of travel. Split Distance: Running. The total distance of the current split. Split Distance Remaining: Running. The remaining distance of the current split. Split Pace: Running. The pace for the current split. Split Target Pace: Running. The target pace for the current split. Stress: Your current stress level. Stride Length: The length of your stride from one footfall to the next, measured in meters. Stroke Rate: Swimming. The number of strokes per minute (spm). Stroke Rate: Paddle sports. The number of strokes per minute (spm). Strokes: Paddle sports. The total number of strokes for the current activity. Sunrise: The time of sunrise based on your GPS position. Sunset: The time of sunset based on your GPS position. Swim Time: The swimming time for the current activity, not including rest time. Temperature: The temperature of the air. Your body temperature affects the temperature sensor. Time in Zone: The time elapsed in each heart rate zone. Time of Day: The time of day based on your current location and time settings (format, time zone, daylight saving time). Timer: The stopwatch time for the current activity. Time to Next: The estimated time remaining before you reach the next waypoint in the route. You must be navigating for this data to appear. Velocity Made Good: The speed at which you are closing on a destination along a route. You must be navigating for this data to appear. Vertical Oscillation: The amount of bounce while you are running. The vertical motion of your torso, measured in centimeters for each step. Vertical Ratio: The ratio of vertical oscillation to stride length. 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. 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 VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and gender. Males Superior Excellent Good Fair Poor Percentile 95 80 60 40 0-40 20-29 55.4 51.1 45.4 41.7

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Reps
: During a strength training activity, the number of
repetitions in a workout set.
Respiration Rate
: Your respiration rate in breaths per minute
(brpm).
Rest Timer
: The timer for the current rest (pool swimming).
Set Timer
: During a strength training activity, the amount of time
spent in the current workout set.
Speed
: The current rate of travel.
Split Distance
: Running. The total distance of the current split.
Split Distance Remaining
: Running. The remaining distance of
the current split.
Split Pace
: Running. The pace for the current split.
Split Target Pace
: Running. The target pace for the current
split.
Stress
: Your current stress level.
Stride Length
: The length of your stride from one footfall to the
next, measured in meters.
Stroke Rate
: Swimming. The number of strokes per minute
(spm).
Stroke Rate
: Paddle sports. The number of strokes per minute
(spm).
Strokes
: Paddle sports. The total number of strokes for the
current activity.
Sunrise
: The time of sunrise based on your GPS position.
Sunset
: The time of sunset based on your GPS position.
Swim Time
: The swimming time for the current activity, not
including rest time.
Temperature
: The temperature of the air. Your body
temperature affects the temperature sensor.
Time in Zone
: The time elapsed in each heart rate zone.
Time of Day
: The time of day based on your current location
and time settings (format, time zone, daylight saving time).
Timer
: The stopwatch time for the current activity.
Time to Next
: The estimated time remaining before you reach
the next waypoint in the route. You must be navigating for
this data to appear.
Velocity Made Good
: The speed at which you are closing on a
destination along a route. You must be navigating for this
data to appear.
Vertical Oscillation
: The amount of bounce while you are
running. The vertical motion of your torso, measured in
centimeters for each step.
Vertical Ratio
: The ratio of vertical oscillation to stride length.
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.
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
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and gender.
Males
Percentile
20–29
30–39
40–49
50–59
60–69
70–79
Superior
95
55.4
54
52.5
48.9
45.7
42.1
Excellent
80
51.1
48.3
46.4
43.4
39.5
36.7
Good
60
45.4
44
42.4
39.2
35.5
32.3
Fair
40
41.7
40.5
38.5
35.6
32.3
29.4
Poor
0–40
<41.7
<40.5
<38.5
<35.6
<32.3
<29.4
Females
Percentile
20–29
30–39
40–49
50–59
60–69
70–79
Superior
95
49.6
47.4
45.3
41.1
37.8
36.7
Excellent
80
43.9
42.4
39.7
36.7
33
30.9
Good
60
39.5
37.8
36.3
33
30
28.1
Fair
40
36.1
34.4
33
30.1
27.5
25.9
Poor
0–40
<36.1
<34.4
<33
<30.1
<27.5
<25.9
Data reprinted with permission from The Cooper Institute. For more information, go to
www.CooperInstitute.org
.
Wheel Size and Circumference
Your speed sensor automatically detects your wheel size. If
necessary, you can manually enter your wheel circumference in
the speed sensor settings.
The tire size is marked on both sides of the tire. This is not a
comprehensive list. You can also measure the circumference of
your wheel or use one of the calculators available on the
internet.
Tire Size
Wheel Circumference (mm)
20 × 1.75
1515
20 × 1-3/8
1615
22 × 1-3/8
1770
Appendix
33