Garmin Forerunner 955 Solar Owners Manual - Page 92

Heart Rate Zone Calculations, Setting Your Power Zones

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Heart Rate Zone Calculations Zone % of Maximum Heart Rate Perceived Exertion 1 50-60% Relaxed, easy pace, rhythmic breathing 2 60-70% 3 70-80% 4 80-90% 5 90-100% Comfortable pace, slightly deeper breathing, conversation possible Moderate pace, more difficult to hold conversation Fast pace and a bit uncomfortable, breathing forceful Sprinting pace, unsustainable for long period of time, labored breathing Benefits Beginning-level aerobic training, reduces stress Basic cardiovascular training, good recovery pace Improved aerobic capacity, optimal cardiovascular training Improved anaerobic capacity and threshold, improved speed Anaerobic and muscular endurance, increased power Setting Your Power Zones The power zones use default values based on gender, weight, and average ability, and may not match your personal abilities. If you know your functional threshold power (FTP) or threshold power (TP) value, you can enter it and allow the software to calculate your power zones automatically. You can manually adjust your zones on the watch or using your Garmin Connect account. 1 Hold . 2 Select User Profile > Heart Rate & Power Zones > Power. 3 Select an activity. 4 Select Based On. 5 Select an option: • Select Watts to view and edit the zones in watts. • Select % FTP or %TP to view and edit the zones as a percentage of your threshold power. 6 Select FTP or Threshold Power, and enter your value. You can use the Auto Detection feature to automatically record your threshold power during an activity (Detecting Performance Measurements Automatically, page 84). 7 Select a zone, and enter a value for each zone. 8 If necessary, select Minimum, and enter a minimum power value. Detecting Performance Measurements Automatically The Auto Detection feature is turned on by default. The watch can automatically detect your maximum heart rate and lactate threshold during an activity. When paired with a compatible power meter, the watch can automatically detect your functional threshold power (FTP) during an activity. 1 Hold . 2 Select User Profile > Heart Rate & Power Zones > Auto Detection. 3 Select an option. 84 User Profile

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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
Setting Your Power Zones
The power zones use default values based on gender, weight, and average ability, and may not match your
personal abilities. If you know your functional threshold power (FTP) or threshold power (TP) value, you can
enter it and allow the software to calculate your power zones automatically. You can manually adjust your
zones on the watch or using your Garmin Connect account.
1
Hold
.
2
Select
User Profile
>
Heart Rate & Power Zones
>
Power
.
3
Select an activity.
4
Select
Based On
.
5
Select an option:
•
Select
Watts
to view and edit the zones in watts.
•
Select
% FTP
or
%TP
to view and edit the zones as a percentage of your threshold power.
6
Select
FTP
or
Threshold Power
, and enter your value.
You can use the Auto Detection feature to automatically record your threshold power during an activity
(
Detecting Performance Measurements Automatically
, page 84
).
7
Select a zone, and enter a value for each zone.
8
If necessary, select
Minimum
, and enter a minimum power value.
Detecting Performance Measurements Automatically
The Auto Detection feature is turned on by default. The watch can automatically detect your maximum heart
rate and lactate threshold during an activity. When paired with a compatible power meter, the watch can
automatically detect your functional threshold power (FTP) during an activity.
1
Hold
.
2
Select
User Profile
>
Heart Rate & Power Zones
>
Auto Detection
.
3
Select an option.
84
User Profile