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• Start a timed activity for the most accurate calculation of
intensity minutes.
• Exercise for at least 10 consecutive minutes at a moderate or
vigorous intensity level.
• Wear your device all day and night for the most accurate
resting heart rate.
Sleep Tracking
While you are sleeping, the device automatically detects your
sleep and monitors your movement during your normal sleep
hours. You can set your normal sleep hours in the user settings
on your Garmin Connect account. Sleep statistics include total
hours of sleep, sleep levels, and sleep movement. You can view
your sleep statistics on your Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use
do not disturb mode to turn off notifications and alerts, with the
exception of alarms (Using Do Not Disturb Mode, page 4).
Heart Rate Features
The Forerunner 30 has a wrist-based heart rate monitor.
Wearing the Device and Heart Rate
• Wear the Forerunner device above your wrist bone.
NOTE: The device should be snug but comfortable, and it
should not move while running or exercising.
NOTE: The heart rate sensor is located on the back of the
device.
• See (Troubleshooting, page 6) for more information about
wrist-based heart rate.
• For more information about the accuracy of wrist-based heart
rate, go to http://garmin.com/ataccuracy.
Viewing Your Heart Rate Data
The heart rate screen displays your current heart rate in beats
per minute (bpm) and your average resting heart rate for the last
7 days.
1
From the time of day screen, select .
2
Select to view your heart rate data for the last 4 hours.
Getting Your VO2 Max. Estimate for Running
This feature requires wrist-based heart rate.
For the most accurate estimate, complete the user profile setup
(Setting Your User Profile, page 5), and set your maximum
heart rate (Customizing Your Heart Rate Zones and Maximum
Heart Rate, page 3). The estimate may seem inaccurate at
first. The device requires a few runs to learn about your running
performance.
1
Run for at least 10 minutes outdoors.
2
After your run, select Save.
A notification appears to display your first VO2 max. estimate
and each time your VO2 max. increases.
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.
On the device, your VO2 max. estimate appears as a number
and description. On your Garmin Connect account, you can view
additional details about your VO2 max. estimate, including your
fitness age. Your fitness age gives you an idea of how your
fitness compares with a person of the same gender and different
age. As you exercise, your fitness age can decrease over time.
VO2 max. data is provided by FirstBeat. VO2 max. analysis is
provided with permission from The Cooper Institute
®
. For more
information, see the appendix (VO2 Max. Standard Ratings,
page 8), and go to www.CooperInstitute.org.
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.
If you know your maximum heart rate, you can use the table
(Heart Rate Zone Calculations, page 8) 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.
Customizing Your Heart Rate Zones and Maximum
Heart Rate
You can customize your heart rate zones based on your training
goals. The device uses your user profile information from the
initial setup to estimate your maximum heart rate and determine
your default heart rate zones. The default maximum heart rate is
220 minus your age. For the most accurate calorie data during
your activity, you should set your maximum heart rate (if known).
1
From the settings menu in the Garmin Connect Mobile app,
select Garmin Devices, and select your device.
2
Select User Settings > Heart Rate Zones.
3
Enter your maximum heart rate.
Smart Features
Bluetooth Connected Features
The Forerunner device has several Bluetooth connected
features for your compatible smartphone or mobile device using
the Garmin Connect app. For more information, go to
www.garmin.com/apps.
LiveTrack: Allows friends and family to follow your races and
training activities in real time. You can invite followers using
Heart Rate Features 3
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Garmin Forerunner 30 Bedienungsanleitung - Deutsch - 16 seiten

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