Bedienungsanleitung Garmin Forerunner 745 (Seite 16 von 54) (Englisch)

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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 Cycling Power Zones

The values for the zones are default values based on gender,

weight, and average ability, 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

zones automatically. You can manually adjust your zones on the

device or using your Garmin Connect account.

Hold .

Select Settings > 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.

Pausing Your Training Status

If you are injured or sick, you can pause your training status.

You can continue to record fitness activities, but your training

status, training load focus, recovery feedback, and workout

recommendations are temporarily disabled.

Select an option:

• From the training status widget, hold , and select

Options > Pause Training Status.

• From your Garmin Connect settings, select Performance

Stats > Training Status > > Pause Training Status.

TIP: You should sync your device with your Garmin Connect

account.

Resuming Your Paused Training Status

You can resume your training status when you are ready to start

training again. For best results, you need at least two VO2 max.

measurements each week (About VO2 Max. Estimates,

page 16).

Select an option:

• From the training status widget, hold , and select

Options > Resume Training Status.

• From your Garmin Connect settings, select Performance

Stats > Training Status > > Resume Training Status.

TIP: You should sync your device with your Garmin Connect

account.

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.

For more information about activity tracking and fitness metric

accuracy, go to garmin.com/ataccuracy.

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 .

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 34).

Go for a short walk (at least a couple of minutes) to reset the

move alert.

Turning on the Move Alert

Hold .

Select Settings > Activity Tracking > Move Alert > On.

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 10).

Using Automated Sleep Tracking

Wear your device while sleeping.

Upload your sleep tracking data to the Garmin Connect site

(Manually Syncing Data with Garmin Connect, page 22).

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, tone

alerts, 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 During

Sleep option in the system settings to automatically enter do not

disturb mode during your normal sleep hours (System Settings,

page 34).

10 Activity Tracking

Garmin Forerunner 745 Seite 16

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