Garmin Forerunner 301 User Manual download pdf (Page 50)

46 Forerunner

301 Owner’s Manual

APPENDIX > TRAINING WITH HEART RATE ZONES

APPENDIX

Training with Heart Rate Zones

Many runners, bikers, and other athletes are using heart

rate “zones” to measure and increase their cardiovascular

strength and improve their level of ﬁtness.

What are heart rate zones?

A heart rate zone is simply a range of heartbeats per

minute (bpm). The ﬁve commonly accepted heart rate

zones are numbered from 1–5 according to increasing

intensity. Generally, heart rate zones are calculated based

on percentages of your maximum heart rate. See Table 1

to learn some of the effects of exercise as your heart rate

reaches each of these zones during a workout.

How do heart rate zones help you achieve

ﬁtness goals?

Knowing your heart rate zones can help you measure

and improve your ﬁtness by knowing and applying these

principles:

• Your heart rate is a good measure of workout

intensity.

• Training in certain heart rate zones can help you

improve cardiovascular capacity and strength.

• Knowing your heart rate zone can prevent you from

overtraining and decrease your risk of injury.

See Table 1 to learn the beneﬁts of training in each heart

rate zone.

How does the Forerunner determine my heart

rate zones?

If you know your maximum heart rate, you can enter it

and allow the Forerunner to calculate your heart rate zones

based on the percentages shown in Table 1 (see “Setting HR

Zones Manually” in the Customizing section). However,

the Forerunner 301 has a built-in feature called AutoLearn,

which determines your heart rate zones automatically and

continues to adjust them as your ﬁtness level improves. To

determine your heart rate zones, the Forerunner pinpoints

your lactate threshold—the point where your body switches

from aerobic energy consumption to anaerobic energy

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Garmin Forerunner 301 User Manual Page 50