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Garmin Forerunner 15 Manual

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Enter your maximum heart rate.
About Heart Rate Zones
Many athletes use heart rate zones to measure and increase
their cardiovascular strength and improve their level of fitness. A
heart rate zone is a set range of heartbeats per minute. The five
commonly accepted heart rate zones are numbered from 1 to 5
according to increasing intensity. Generally, heart rate zones
are calculated based on percentages of your maximum heart
rate.
Fitness Goals
Knowing your heart rate zones can help you measure and
improve your fitness by understanding and applying these
principles.
• Your heart rate is a good measure of exercise intensity.
• Training in certain heart rate zones can help you improve
cardiovascular capacity and strength.
• Knowing your heart rate zones can prevent you from
overtraining and can decrease your risk of injury.
If you know your maximum heart rate, you can use the table
(Heart Rate Zone Calculations) to determine the best heart rate
zone for your fitness objectives.
If you do not know your maximum heart rate, use one of the
calculators available on the Internet. Some gyms and health
centers can provide a test that measures maximum heart rate.
The default maximum heart rate is 220 minus your age.
Setting Heart Rate Alerts
If you have an optional heart rate monitor, you can set the
device to alert you when your heart rate is above or below a
target zone or a custom range. For example, you can set the
device to alert you when your heart rate is below 150 beats per
minute (bpm).
1
Select > Run Options > HR Alert.
2
Select Turn On or Edit Alert to set the alert.
3
Select an option:
• To use the range of an existing heart rate zone, select a
heart rate zone.
• To customize the maximum value, select Custom > High
> Turn On, and enter a value.
• To customize the minimum value, select Custom > Low
> Turn On, and enter a value.
Each time you exceed or drop below the specified range or
custom value, a message appears. The device also beeps if
audible tones are turned on (Settings).
Foot Pod
Your device is compatible with the foot pod. You can use the
foot pod to record pace and distance instead of using GPS
when you are training indoors or when your GPS signal is weak.
The foot pod is on standby and ready to send data (like the
heart rate monitor).
After 30 minutes of inactivity, the foot pod powers off to
conserve the battery. When the battery is low, a message
appears on your device. Approximately five hours of battery life
remain.
Going for a Run Using a Foot Pod
You can run indoors using a foot pod to record pace, distance,
and cadence. You can also run outdoors using a foot pod to
record cadence data with your GPS pace and distance.
1
Install your foot pod according to the accessory instructions.
2
Select .
3
If necessary, turn off GPS (Training Indoors).
4
While using a foot pod, bring the device close to the sensor,
and wait while the device connects to the sensor.
TIP: If your foot pod is installed under your insole, you may
need to bring the device close to the sole of your shoe.
When the device detects the foot pod, a message appears.
5
Select Start to start the timer.
6
Go for a run.
7
After you complete your run, select to stop the timer.
Foot Pod Calibration
The foot pod is self-calibrating. The accuracy of the speed and
distance data improves after a few outdoor runs using GPS.
Training
Using Run and Walk Intervals
NOTE: You must set up the run/walk feature before starting a
run. After you start the run timer, you cannot change the
settings.
1
Select > Run Options > Run/Walk > Turn On.
2
Set the run time for each interval.
3
Set the walk time for each interval.
4
Go for a run.
After you turn on the run/walk feature, it is used every time you
go for a run unless you turn it off or enable Virtual Pacer™
(Virtual Pacer).
Changing Data Fields
You can change the data field combinations for the pages that
appear while the timer is running.
1
Select > Run Options > Data Fields.
2
Select the data field combination to display on the first page.
3
Select the data field combination to display on the second
page.
Displaying Pace or Speed
You can change the type of pace and speed information that
appears in the pace or speed data field.
1
Select > Run Options > Pace/Speed.
2
Select an option:
• Select Pace to display your current pace.
• Select Lap Pace to display the average pace for the
current lap.
• Select Avg. Pace to display the average pace for the
current activity.
• Select Speed to display your current speed.
• Select Lap Speed to display the average speed for the
current lap.
• Select Avg. Speed to display the average speed for the
current activity.
Virtual Pacer
Virtual Pacer is a training tool designed to help you improve
your performance by encouraging you to run at the pace you
set.
Running With Virtual Pacer
NOTE: You must set up Virtual Pacer before starting a run.
After you start the run timer, you cannot change the settings.
1
Select > Run Options > Virtual Pacer.
2
Select Turn On or Edit Pace to set the pace.
3
Enter your pace.
After you turn on Virtual Pacer, it is used every time you go for a
run unless you turn it off or enable run/walk (Using Run and
Walk Intervals).
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