Bedienungsanleitung Garmin Epix (Seite 9 von 28) (Englisch)

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Select an option:

• Select Done to save and use the custom activity.

• Select Edit Settings to customize specific activity

settings.

Indoor Activities

The epix device can be used for training indoors, such as

running on an indoor track or using a stationary bike.

GPS is turned off for indoor activities. When running with GPS

turned off, speed, distance, and cadence are calculated using

the accelerometer in the device. The accelerometer is self-

calibrating. The accuracy of the speed, distance, and cadence

data improves after a few outdoor runs using GPS.

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 .

Select My Stats > 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) 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. The device

has separate heart rate zones for running and cycling. 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 .

Select My Stats > User Profile > Heart Rate Zones.

Select Default to view the default values (optional).

The default values can be applied to running and cycling.

Select Running or Cycling.

Select Preference > Set Custom > 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 Max. HR, and enter your maximum heart rate.

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

Select Resting HR, and enter your resting heart rate.

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 values for the zones are default values and may not match

your personal abilities. If you know your functional threshold

power (FTP) value, you can enter it and allow the software to

calculate your power zones automatically. You can manually

adjust your zones on the device or using your Garmin Connect

account.

Hold .

Select My Stats > User Profile > Power Zones > Based

On.

Select an option:

• Select Watts to view and edit the zones in watts.

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

of your functional threshold power.

Select FTP, and enter your FTP value.

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

If necessary, select Minimum, and enter a minimum power

value.

Activity Tracking

Turning On Activity Tracking

The activity tracking feature records your daily step count, step

goal, distance traveled, and calories burned for each recorded

day. Your calories burned includes your base metabolism plus

activity calories.

Activity tracking can be enabled during the initial device setup,

or at any time.

NOTE: Turning on activity tracking can decrease the battery life

between charges.

Hold .

Select Settings > Activity Tracking > Status > On.

Training 5

Garmin Epix Seite 9

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