Starting Heart-rate Training
With heart-rate training, you measure your heart rate and then use the resulting value as a benchmark for training. You can monitor your heart rate levels and keep your exercise intensity in line with your training goals, which contributes to more efficient training, improved cardiopulmonary function, and better health.
To specify a target heart rate zone
Specify a target heart rate zone that matches your training objectives.
Your heart rate changes in accordance with your exercise intensity. The five heart rate zones of your watch, which are numbered from 1 to 5, are determined based on percentages of your maximum heart rate. The greater the zone number, the higher the exercise intensity level.
- Zone 1 (50 to 60%*): Warm up
Used for warm up at the beginning of an exercise session and cool down at the end.
- Zone 2 (61 to 70%*): Fat burning
Promotes metabolism and burns fat. Better than more rigorous training for increasing physical ability.
Breathing is comfortable, which is good for prolonged training. Start of perspiration.
- Zone 3 (71 to 80%*): Aerobic training
Improves basic endurance and athletic performance.
Breathing is easy, light perspiration.
- Zone 4 (81 to 90%*): Anaerobic training
Improves endurance exercise performance and basal metabolism.
Breathing is heavier, increased perspiration.
- Zone 5 (91 to 100%*): Maximum effort
Improves athletic performance and instantaneous power.
The physical load is high, so this zone should be maintained for short periods. Recommended for occasional training or for athletes who train daily.
* Percent of maximum heart rate
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1.Enter the Timekeeping Mode.
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2.Press (C).
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This displays the GPS signal receive start screen.
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3.Press (D) to enter the HR (Heart Rate) Mode.
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4.Hold down (A) for at least two seconds.
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This displays the HR (Heart Rate) Mode setting screen.
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5.Use (A) and (D) to move the pointer to [TARGET].
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6.Press (C).
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7.Use (A) and (D) to move the pointer to the heart rate zone you want to specify as your target.
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8.Press (C) to complete the setting operation.
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After the setting operation is complete, [SETTING COMPLETED] will appear for a few seconds, and then the HR (Heart Rate) mode setting screen will re-appear.
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9.Press (E) to exit the setting screen.
To set up the heart rate zone alert
If you engage in heart-rate training while the heart rate zone alert is enabled, the watch will perform a sound and/or vibration operation to let you know when your current heart rate is ±5 bpm or greater outside of the zone currently specified as your target. If you do not re-enter the target zone after the alert, an out-of-zone alert operation will be performed at one-minute intervals.
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1.Enter the Timekeeping Mode.
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2.Press (C).
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This displays the GPS signal receive start screen.
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3.Press (D) to enter the HR (Heart Rate) Mode.
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4.Hold down (A) for at least two seconds.
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This displays the HR (Heart Rate) Mode setting screen.
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5.Use (A) and (D) to move the pointer to [NOTIFICATION].
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6.Press (C).
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7.Use (A) and (D) to move the pointer to [ON] (enabled) or [OFF] (disabled).
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8.Press (C) to complete the setting operation.
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After the setting operation is complete, [SETTING COMPLETED] will appear for a few seconds, and then the HR (Heart Rate) mode setting screen will re-appear.
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9.Press (E) to exit the setting screen.
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