Garmin Forerunner 45/45S Owners Manual - Page 12

NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual. TIP: To stop broadcasting your heart rate data, select any key, and select Yes. Broadcasting Heart Rate Data During an Activity You can set up your Forerunner device to broadcast your heart rate data automatically when you begin an activity. For example, you can broadcast your heart rate data to an Edge device while cycling, or to a VIRB® action camera during an activity. NOTE: Broadcasting heart rate data decreases battery life. 1 From the heart rate widget, hold UP. 2 Select Options > Broadcast During Activity. 3 Begin an activity (Starting an Activity, page 2). The Forerunner device starts broadcasting your heart rate data in the background. NOTE: There is no indication that the device is broadcasting your heart rate data during an activity. 4 If necessary, pair your Forerunner device with your Garmin ANT+ compatible device. NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual. TIP: To stop broadcasting your heart rate data, stop the activity. Setting an Abnormal Heart Rate Alert CAUTION This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute, as selected by the user, after a period of inactivity. This feature does not notify you of any potential heart condition and is not intended to treat or diagnose any medical condition or disease. Always defer to your health care provider for any heart-related issues. You can set the heart rate threshold value. 1 From the heart rate widget, hold UP. 2 Select Options > Abnormal Heart Rate Alerts. 3 Select High Alert or Low Alert. 4 Set the heart rate threshold value. Each time your heart rate exceeds or drops below the threshold value, a message appears and the device vibrates. Turning Off the Wrist-based Heart Rate Monitor The default value for the Wrist Heart Rate setting is Auto. The device automatically uses the wrist-based heart rate monitor unless you pair an ANT+ heart rate monitor to the device. 1 From the heart rate widget, hold UP. 2 Select Options > Status > Off. 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 8) 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. 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 12). • Run often with the wrist or chest heart rate monitor. • View your heart rate trends using your Garmin Connect account. Setting Your Maximum Heart Rate The device uses your user profile information from the initial setup to estimate your maximum heart rate and determine your default heart rate zones. The default maximum heart rate is 220 minus your age. For the most accurate calorie data during your activity, you should set your maximum heart rate (if known). 1 From the watch face, hold UP. 2 Select > User Profile > Max. HR. 3 Enter your maximum heart rate. Customizing Your Heart Rate Zones and Maximum Heart Rate You can customize your heart rate zones based on your training goals. The device uses your user profile information from the initial setup to estimate your maximum heart rate and determine your default heart rate zones. The default maximum heart rate is 220 minus your age. For the most accurate calorie data during your activity, you should set your maximum heart rate (if known). 1 From the Garmin Connect app, select or . 2 Select Garmin Devices. 3 Select your device. 4 Select User Settings > Heart Rate Zones > Running Zones. 5 Enter your heart rate values for each zone. 6 Enter your maximum heart rate. 7 Select Save. 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 8 Heart Rate Features