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The default heart rates for zones 1-3 are 60-70%, 70-80%, and 80-90% of your maximum heart
rate, but ifyou are following a specially designedtraining program, enter the zone valuesthat have
been tailored towards your individual goals. Thebenefits of training in each default zone are shown
in the following table.
Main benefitDefault settingHeart rate
zone
Improves your basic endurance,aerobic fitness,and helps you
in weight control (fat burningzone)
60 - 70% ofmaximum heart
rate
Zone 1 (Fit-
ness Zone)
Improves your aerobic fitness.This is thepreferred zoneif you
are training for an endurance event.
70 - 80% ofmaximum heart
rate
Zone 2 (Aer-
obic Zone)
Improves your maximum aerobic capacity,and lactate tolerance
ability- meaningyour maximumendurance willimprove andyou'll
be able to fightfatigue better.
80 - 90% ofmaximum heart
rate
Zone 3
(Threshold
Zone)
NOTE
The heart rate zone defaults follow theguidelines of theAmerican College
of Sports Medicine for exercise prescription.
The device alerts you with a beep when you move from one zone to another so you can modify
your training accordingly.
The average heart rate is also a useful measure during training where the heart rate levels vary
a lot, such as biking in hilly terrain. In these cases, the target zone limits are less practical than
the average heart rate.
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