Garmin vivoactive 4/4S Owners Manual - Page 18
Workouts, Personal Records - review
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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 7) 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. Workouts Your device can guide you through multiple-step workouts that include goals for each workout step, such as distance, time, reps, or other metrics. Your device includes several preloaded workouts for multiple activities, including strength, cardio, running, and biking. You can create and find more workouts and training plans using Garmin Connect and transfer them to your device. You can create a scheduled training plan using the calendar in Garmin Connect and send the scheduled workouts to your device. Starting a Workout Your device can guide you through multiple steps in a workout. 1 Press . 2 Select an activity. 3 Swipe up. 4 Select Workouts. 5 Select a workout. NOTE: Only workouts that are compatible with the selected activity appear in the list. 6 Select Do Workout. 7 Press to start the activity timer. After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data. For strength, yoga, or Pilates activities, an instructional animation appears. Using Garmin Connect Training Plans Before you can download and use a training plan from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 16), and you must pair the vívoactive device with a compatible smartphone. 1 From the Garmin Connect app, select or . 2 Select Training > Training Plans. 3 Select and schedule a training plan. 4 Follow the on-screen instructions. 5 Review the training plan in your calendar. Adaptive Training Plans Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals. For example, you can answer a few questions and find a plan to help you complete a 5 km race. The plan adjusts to your current level of fitness, coaching and schedule preferences, and race date. When you start a plan, the Garmin Coach widget is added to the widget loop on your vívoactive device. Starting Today's Workout After you send a training plan to your device, the Garmin Coach widget appears in your widget loop. 1 From the watch face, swipe to view the Garmin Coach widget. If a workout for this activity is scheduled for today, the device shows the workout name and prompts you to start it. 2 Select a workout. 3 Select View to view the workout steps, and swipe right when you are finished viewing the steps (optional). 4 Select Do Workout. 5 Follow the on-screen instructions. Viewing Scheduled Workouts You can view workouts scheduled in your training calendar and start a workout. 1 Press . 2 Select an activity. 3 Swipe up. 4 Select Training Calendar. Your scheduled workouts appear, sorted by date. 5 Select a workout. 6 Select an option: • To view the steps for the workout, select View. • To start the workout, select Do Workout. Personal Records When you complete an activity, the device displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances and longest run or ride. Viewing Your Personal Records 1 From the watch face, hold . 2 Select History > Records. 3 Select a sport. 4 Select a record. 5 Select View Record. Restoring a Personal Record You can set each personal record back to the one previously recorded. 1 Hold . 2 Select History > Records. 3 Select a sport. 4 Select a record to restore. 5 Select Previous > . NOTE: This does not delete any saved activities. Clearing a Personal Record 1 From the watch face, hold . 2 Select History > Records. 3 Select a sport. 4 Select a record to delete. 5 Select Clear Record > . NOTE: This does not delete any saved activities. Clearing All Personal Records 1 Hold . 2 Select History > Records. NOTE: This does not delete any saved activities. 3 Select a sport. 4 Select Clear All Records > . The records are deleted for that sport only. 14 Training
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