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Auto-Scroll through Zones 1-4.
The zones each have an upper and lower
limit based on your average heart rate
from each of the above segments.
Exercise for 5 minutes at an effort that feels EASY...
... it feels like you are warming-up.
... you feel at-ease and non-challenged.
... you could maintain this intensity for 30-60 minutes.
Exercise for 5 minutes at an effort that feels MEDIUM...
... it is challenging, but comfortable.
... it feels harder than a warm-up, but not uncomfortable.
... you could maintain this intensity for 20-40 minutes.
Exercise for 3 minutes at an effort that feels HARD..
... it is challenging and uncomfortable but achievable.
... it feels like a competitive pace that you could not do for very long.
... you could maintain this intensity for no more than 3-5 minutes.
Cool down for 2 minutes.
2 SEC
2 SEC
2 SEC
2 SEC
Choose your favorite indoor or outdoor cardio activity, like the exercise bike, stair climber or running. You will do
3 exercise "sets" at varying intensities. Try to acquire the effort level requested by the watch. Try not to manipulate
your heart rate, but rather simply try to maintain the effort level requested on the watch. The watch will take you through
the following protocol:
Note: On page 13 you will find
an alternate method for
determining your heart rate zones.