Bedienungsanleitung Garmin D2 Charlie (Seite 19 von 46) (Englisch)

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Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Untrained

For more information, see the appendix (FTP Ratings,

page 36).

NOTE: When a performance notification alerts you to a new

FTP, you can select Accept to save the new FTP, or Decline

to keep your current FTP (Turning Off Performance

Notifications, page 10).

Conducting an FTP Test

Before you can conduct a test to determine your functional

threshold power (FTP), you must pair a chest heart rate monitor

and a power meter with your device (Pairing ANT+ Sensors,

page 29), and you must get your VO2 max. estimate (Getting

Your VO2 Max. Estimate for Cycling, page 11).

NOTE: The FTP test is a challenging workout that takes about

30 minutes to complete. Choose a practical and mostly flat route

that allows you to ride at a steadily increasing effort, similar to a

time trial.

From the watch face, select .

Select a cycling activity.

Hold UP.

Select Training > FTP Guided Test.

Follow the on-screen instructions.

After you begin your ride, the device displays each step

duration, the target, and current power data. A message

appears when the test is complete.

After you complete the guided test, complete the cool down,

stop the timer, and save the activity.

Your FTP appears as a value measured in watts per

kilogram, your power output in watts, and a position on the

color gauge.

Select an option:

• Select Accept to save the new FTP.

• Select Decline to keep your current FTP.

Training

Setting Up Your User Profile

You can update your gender, birth year, height, weight, heart

rate zone, and power zone settings. The device uses this

information to calculate accurate training data.

Hold UP.

Select Settings > User Profile.

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.

• Knowing your heart rate zones can prevent you from

overtraining and can decrease your risk of injury.

If you know your maximum heart rate, you can use the table

(Heart Rate Zone Calculations, page 14) 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.

Hold UP.

Select Settings > User Profile > Heart Rate.

Select Max. HR, and enter your maximum heart rate.

You can use the Auto Detection feature to automatically

record your maximum heart rate during an activity

(Automatically Detecting Performance Measurements,

page 10).

Select LTHR > Enter Manually, and enter your lactate

threshold heart rate.

You can perform a guided test to estimate your lactate

threshold (Lactate Threshold, page 12). You can use the

Auto Detection feature to automatically record your lactate

threshold during an activity (Automatically Detecting

Performance Measurements, page 10).

Select Resting HR, and enter your resting heart rate.

You can use the average resting heart rate based on your

user profile information, or you can set a custom resting heart

rate.

Select Zones > Based On.

Select an option:

• Select BPM to view and edit the zones in beats per

minute.

• Select %Max. HR to view and edit the zones as a

percentage of your maximum heart rate.

• Select %HRR to view and edit the zones as a percentage

of your heart rate reserve (maximum heart rate minus

resting heart rate).

• Select %LTHR to view and edit the zones as a percentage

of your lactate threshold heart rate.

Select a zone, and enter a value for each zone.

Select Add Sport Heart Rate, and select a sport profile to

add separate heart rate zones (optional).

Repeat steps 3 through 8 to add sport heart rate zones

(optional).

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 13).

• Run often with the wrist or chest heart rate monitor.

• Try a few heart rate training plans, available from your

Garmin Connect account.

Training 13

Garmin D2 Charlie Seite 19

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