Bedienungsanleitung Garmin Edge 820 (Seite 15 von 30) (Englisch)

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Go for a ride.

Within the first several minutes of your ride, a recovery check

appears, showing your real-time state of recovery.

After your ride, select Save Ride.

The recovery time appears. The maximum time is 4 days,

and the minimum time is 6 hours.

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you

can consume per minute per kilogram of body weight at your

maximum performance. In simple terms, VO2 max. is an

indication of athletic performance and should increase as your

level of fitness improves. VO2 max. estimates are provided and

supported by Firstbeat. You can use your Garmin device paired

with a compatible heart rate monitor and power meter to display

your cycling VO2 max. estimate.

Getting Your VO2 Max. Estimate

Before you can view your VO2 max. estimate, you must put on

the heart rate monitor, install the power meter, and pair them

with your device (Pairing Your ANT+ Sensors, page 12). If

your device was packaged with a heart rate monitor, the device

and sensor are already paired. For the most accurate estimate,

complete the user profile setup (Setting Up Your User Profile,

page 16), and set your maximum heart rate (Setting Your

Heart Rate Zones, page 11).

NOTE: The estimate may seem inaccurate at first. The device

requires a few rides to learn about your cycling performance.

Ride at a steady, high intensity for at least 20 minutes

outdoors.

After your ride, select Save Ride.

Select > My Stats > VO2 Max..

Your VO2 max. estimate appears as a number and position

on the color gauge.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Poor

VO2 max. data and analysis is provided with permission from

The Cooper Institute

. For more information, see the

appendix (VO2 Max. Standard Ratings, page 22), and go to

www.CooperInstitute.org.

Tips for Cycling VO2 Max. Estimates

The success and accuracy of the VO2 max. calculation

improves when your ride is a sustained and moderately hard

effort, and where heart rate and power are not highly variable.

• Before your ride, check that your device, heart rate monitor,

and power meter are functioning properly, paired, and have

good battery life.

• During your 20 minute ride, maintain your heart rate at

greater than 70% of your maximum heart rate.

• During your 20 minute ride, maintain a fairly constant power

output.

• Avoid rolling terrain.

• Avoid riding in groups where there is a lot of drafting.

Viewing Your Stress Score

Before you can view your stress score, you must put on a chest

heart rate monitor and pair it with your device (Pairing Your

ANT+ Sensors, page 12).

Stress score is the result of a three-minute test performed while

standing still, where the Edge device analyzes heart rate

variability to determine your overall stress. Training, sleep,

nutrition, and general life stress all impact how an athlete

performs. The stress score range is 1 to 100, where 1 is a very

low stress state, and 100 is a very high stress state. Knowing

your stress score can help you decide if your body is ready for a

tough workout or yoga.

TIP: Garmin recommends that you measure your stress score at

approximately the same time and under the same conditions

every day.

Select My Stats > Stress Score > Measure.

Stand still, and rest for 3 minutes.

Setting Your Heart Rate Zones

The device uses your user profile information from the initial

setup to determine your heart rate zones. You can manually

adjust the heart rate zones according to your fitness goals

(Fitness Goals, page 11). For the most accurate calorie data

during your activity, you should set your maximum heart rate,

resting heart rate, and heart rate zones.

Select > My Stats > Training Zones > Heart Rate

Zones.

Enter your maximum and resting heart rate values.

The zone values update automatically, but you can also edit

each value manually.

Select Based On:.

Select an option:

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

minute.

• Select % Max. 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 resting heart rate.

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.

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 22) 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

ANT+ Sensors 11

Garmin Edge 820 Seite 15

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