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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 UP.
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.
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.
1 Hold UP.
2 Select User Profile > Heart Rate & Power Zones > Auto Detection.
3 Select an option.
Music
NOTE: There are three different music playback options for your Forerunner music watch.
• Third-party provider music
• Personal audio content
• Music stored on your phone
On a Forerunner music watch, you can download audio content to your watch from your computer or from a
third-party provider, so you can listen when your phone is not nearby. To listen to audio content stored on your
watch, you can connect Bluetooth headphones.
70 Music
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