Module No. 3516

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.

Heart Rate Zone (HR zones)
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To specify a target heart rate zone

Specify a target heart rate zone that matches your training objectives.

The range from 50% to 100% of your maximum heart rate is divided into five heart rate zones. You can easily control the intensity of your training by keeping your heart rate within a particular zone. Each heart rate zone has a main effect, and understanding these effects can enhance the effectiveness of your training.

Zone 1 (50 to 60% of maximum heart rate): Very light training
Zone 1 training improves overall health and helps you recover from more strenuous training.
You can continue training in this zone for long periods.

Zone 2 (60 to 70% of maximum heart rate): Light training
Zone 2 training increases general stamina. It uses fat as an energy source, improving the body’s ability to burn fat.
You can continue training comfortably in this zone for long periods.

Zone 3 (70 to 80% of maximum heart rate): Moderate training
Zone 3 training improves aerobic fitness. It causes lactic acid to begin to accumulate in the bloodstream, but the body can reuse the lactic acid for energy, so it does not affect performance.
Since Zone 3 training requires deeper breathing, you will feel the need for a moderate amount of effort.

Zone 4 (80 to 90% of maximum heart rate): Hard training
Zone 4 training improves speed endurance and enhances the ability of the body to use protein (sugar) for energy. In addition, Zone 4 training allows you to tolerate high levels of lactic acid in the blood.
Zone 4 training results in muscle fatigue and rough breathing.

Zone 5 (90 to 100% of maximum heart rate): Very hard training
Zone 5 training improves maximum performance. Large amounts of lactic acid are accumulated, so long-term training is not possible.
Zone 5 training results in labored breathing and muscle fatigue.

Configure CASIO WATCHES phone app settings so the heart rate measurement screen is displayed as an activity measurement screen.

Configuring Activity Measurement Display Settings

Display the current time screen.

Watch Mode

Press (A).

This enters the Activity Mode.

Example:

Use (C) to select an activity.
Press (A).
Use (C) to select the heart rate measurement screen.

Hold down (C) for at least two seconds.

This displays the HEART RATE (heart rate measurement) setting screen.

Use (C) to move the pointer to [HR TARGET ZONE].
Press (A).
Use (C) to move the pointer to the heart rate zone you want to specify as your target.
Press (A) to complete the setting operation.

After the setting operation is complete, a check mark appears for a few seconds, and then the HEART RATE (heart rate measurement) function setting screen re-appears.

Press (D) 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 outside your target zone. If you do not re-enter the target zone after the alert, an out-of-zone notification operation will be performed at one-minute intervals.

Heart rate zone alert performs notification only while the heart rate measurement screen is displayed.

Configure CASIO WATCHES phone app settings so the heart rate measurement screen is displayed as an activity measurement screen.