Garmin Forerunner 15 Owner's Manual download pdf (Page 3)

Enter your maximum 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) 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.

Setting Heart Rate Alerts

If you have an optional heart rate monitor, you can set the

device to alert you when your heart rate is above or below a

target zone or a custom range. For example, you can set the

device to alert you when your heart rate is below 150 beats per

minute (bpm).

Select > Run Options > HR Alert.

Select Turn On or Edit Alert to set the alert.

Select an option:

• To use the range of an existing heart rate zone, select a

heart rate zone.

• To customize the maximum value, select Custom > High

> Turn On, and enter a value.

• To customize the minimum value, select Custom > Low

> Turn On, and enter a value.

Each time you exceed or drop below the specified range or

custom value, a message appears. The device also beeps if

audible tones are turned on (Settings).

Foot Pod

Your device is compatible with the foot pod. You can use the

foot pod to record pace and distance instead of using GPS

when you are training indoors or when your GPS signal is weak.

The foot pod is on standby and ready to send data (like the

heart rate monitor).

After 30 minutes of inactivity, the foot pod powers off to

conserve the battery. When the battery is low, a message

appears on your device. Approximately five hours of battery life

remain.

Going for a Run Using a Foot Pod

You can run indoors using a foot pod to record pace, distance,

and cadence. You can also run outdoors using a foot pod to

record cadence data with your GPS pace and distance.

Install your foot pod according to the accessory instructions.

Select .

If necessary, turn off GPS (Training Indoors).

While using a foot pod, bring the device close to the sensor,

and wait while the device connects to the sensor.

TIP: If your foot pod is installed under your insole, you may

need to bring the device close to the sole of your shoe.

When the device detects the foot pod, a message appears.

Select Start to start the timer.

Go for a run.

After you complete your run, select to stop the timer.

Foot Pod Calibration

The foot pod is self-calibrating. The accuracy of the speed and

distance data improves after a few outdoor runs using GPS.

Training

Using Run and Walk Intervals

NOTE: You must set up the run/walk feature before starting a

run. After you start the run timer, you cannot change the

settings.

Select > Run Options > Run/Walk > Turn On.

Set the run time for each interval.

Set the walk time for each interval.

Go for a run.

After you turn on the run/walk feature, it is used every time you

go for a run unless you turn it off or enable Virtual Pacer™

(Virtual Pacer).

Changing Data Fields

You can change the data field combinations for the pages that

appear while the timer is running.

Select > Run Options > Data Fields.

Select the data field combination to display on the first page.

Select the data field combination to display on the second

page.

Displaying Pace or Speed

You can change the type of pace and speed information that

appears in the pace or speed data field.

Select > Run Options > Pace/Speed.

Select an option:

• Select Pace to display your current pace.

• Select Lap Pace to display the average pace for the

current lap.

• Select Avg. Pace to display the average pace for the

current activity.

• Select Speed to display your current speed.

• Select Lap Speed to display the average speed for the

current lap.

• Select Avg. Speed to display the average speed for the

current activity.

Virtual Pacer

Virtual Pacer is a training tool designed to help you improve

your performance by encouraging you to run at the pace you

set.

Running With Virtual Pacer

NOTE: You must set up Virtual Pacer before starting a run.

After you start the run timer, you cannot change the settings.

Select > Run Options > Virtual Pacer.

Select Turn On or Edit Pace to set the pace.

Enter your pace.

After you turn on Virtual Pacer, it is used every time you go for a

run unless you turn it off or enable run/walk (Using Run and

Walk Intervals).

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Garmin Forerunner 15 Owner's Manual Page 3

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