Garmin Instinct - Tactical Edition Owners Manual - Page 9

Wrist-based Heart Rate Wearing the Device • Wear the device above your wrist bone. NOTE: The device should be snug but comfortable. For more accurate heart rate readings, the device should not move while running or exercising. NOTE: The optical sensor is located on the back of the device. • See Tips for Erratic Heart Rate Data, page 5 for more information about wrist-based heart rate. • For more information about accuracy, go to garmin.com /ataccuracy. • For more information about device wear and care, go to www.garmin.com/fitandcare. Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear, you can try these tips. • Clean and dry your arm before putting on the device. • Avoid wearing sunscreen, lotion, and insect repellent under the device. • Avoid scratching the heart rate sensor on the back of the device. • Wear the device above your wrist bone. The device should be snug but comfortable. • Wait until the icon is solid before starting your activity. • Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity. NOTE: In cold environments, warm up indoors. • Rinse the device with fresh water after each workout. Viewing the Heart Rate Widget The widget displays your current heart rate in beats per minute (bpm) and a graph of your heart rate for the last 4 hours. 1 From the watch face, select UP or DOWN to view the heart rate widget. NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 13). 2 Select GPS to view your average resting heart rate values for the last 7 days. Broadcasting Heart Rate Data to Garmin Devices You can broadcast your heart rate data from your Instinct device and view it on paired Garmin devices. NOTE: Broadcasting heart rate data decreases battery life. 1 From the heart rate widget, hold MENU. 2 Select Heart Rate Options > Broadcast Heart Rate. The Instinct device starts broadcasting your heart rate data, and appears. NOTE: You can view only the heart rate widget while broadcasting heart rate data from the heart rate widget. 3 Pair your Instinct 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, press any button, and select Yes. 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 MENU. 2 Select Heart Rate Options > Status > Off. Training Setting Up Your User Profile You can update your gender, birth year, height, weight, and heart rate zone settings. The device uses this information to calculate accurate training data. 1 Hold MENU. 2 Select Settings > User Profile. 3 Select an option. 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 6) 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. 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. Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the device or using your Garmin Connect account. 1 From the watch face, hold MENU. 2 Select Settings > User Profile > Heart Rate. 3 Select Max. HR, and enter your maximum heart rate. 4 Select Resting HR, and enter your resting heart rate. You can use the average resting heart rate measured by your device, or you can set a custom resting heart rate. Training 5