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Garmin Fenix 5X Seite 17

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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 10).
• Run often with the wrist or chest heart rate monitor.
• Try a few heart rate training plans, available from your
Garmin Connect account.
• View your heart rate trends and time in zones using your
Garmin Connect account.
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
About Lifetime Athletes
A lifetime athlete is an individual who has trained intensely for
many years (with the exception of minor injuries) and has a
resting heart rate of 60 beats per minute (bpm) or less.
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.
1
Hold MENU.
2
Select Settings > User Profile > Power Zones > Based On.
3
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.
4
Select FTP, and enter your FTP value.
5
Select a zone, and enter a value for each zone.
6
If necessary, select Minimum, and enter a minimum power
value.
Activity Tracking
The activity tracking feature records your daily step count,
distance traveled, intensity minutes, floors climbed, calories
burned, and sleep statistics for each recorded day. Your calories
burned includes your base metabolism plus activity calories.
The number of steps taken during the day appears on the steps
widget. The step count is updated periodically.
Auto Goal
Your device creates a daily step goal automatically, based on
your previous activity levels. As you move during the day, the
device shows your progress toward your daily goal
À
.
If you choose not to use the auto goal feature, you can set a
personalized step goal on your Garmin Connect account.
Using the Move Alert
Sitting for prolonged periods of time can trigger undesirable
metabolic state changes. The move alert reminds you to keep
moving. After one hour of inactivity, Move! and the red bar
appear. Additional segments appear after every 15 minutes of
inactivity. The device also beeps or vibrates if audible tones are
turned on (System Settings, page 24).
Go for a short walk (at least a couple of minutes) to reset the
move alert.
Sleep Tracking
While you are sleeping, the device monitors your movement.
Sleep statistics include total hours of sleep, sleep levels, and
sleep movement. You can set your normal sleep hours in the
user settings on your Garmin Connect account. You can view
your sleep statistics on your Garmin Connect account.
Using Automated Sleep Tracking
1
Wear your device while sleeping.
2
Upload your sleep tracking data to the Garmin Connect site
(Manually Syncing Data with Garmin Connect Mobile,
page 18).
You can view your sleep statistics on your Garmin Connect
account.
Using Do Not Disturb Mode
You can use do not disturb mode to turn off the backlight and
vibration alerts. For example, you can use this mode while
sleeping or watching a movie.
NOTE: You can set your normal sleep hours in the user settings
on your Garmin Connect account. You can enable the Sleep
Time option in the system settings to automatically enter do not
disturb mode during your normal sleep hours (System Settings,
page 24).
1
Hold LIGHT.
2
Select .
Intensity Minutes
To improve your health, organizations such as the U.S. Centers
for Disease Control and Prevention, the American Heart
Association
®
, and the World Health Organization, recommend at
least 150 minutes per week of moderate intensity activity, such
as brisk walking, or 75 minutes per week of vigorous intensity
activity, such as running.
The device monitors your activity intensity and tracks your time
spent participating in moderate to vigorous intensity activities
(heart rate data is required to quantify vigorous intensity). You
can work toward achieving your weekly intensity minutes goal by
participating in at least 10 consecutive minutes of moderate to
vigorous intensity activities. The device adds the amount of
moderate activity minutes with the amount of vigorous activity
minutes. Your total vigorous intensity minutes are doubled when
added.
Training 11
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