Bedienungsanleitung Garmin Edge 520 Plus (Seite 15 von 30) (Englisch)

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page 15), and set your maximum heart rate (Setting Your Heart

Rate Zones, page 11).

NOTE: The estimate may seem inaccurate at first. The device

requires a few rides to learn about your cycling performance.

Ride at a steady, high intensity for at least 20 minutes

outdoors.

After your ride, select Save Ride.

Select Menu > My Stats > VO2 Max..

Your VO2 max. estimate appears as a number and position

on the color gauge.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Poor

VO2 max. data and analysis is provided with permission from

The Cooper Institute

. For more information, see the

appendix (VO2 Max. Standard Ratings, page 22), and go to

www.CooperInstitute.org.

Tips for Cycling VO2 Max. Estimates

The success and accuracy of the VO2 max. calculation

improves when your ride is a sustained and moderately hard

effort, and where heart rate and power are not highly variable.

• Before your ride, check that your device, heart rate monitor,

and power meter are functioning properly, paired, and have

good battery life.

• During your 20 minute ride, maintain your heart rate at

greater than 70% of your maximum heart rate.

• During your 20 minute ride, maintain a fairly constant power

output.

• Avoid rolling terrain.

• Avoid riding in groups where there is a lot of drafting.

Setting Your Heart Rate Zones

The device uses your user profile information from the initial

setup to determine your heart rate zones. You can manually

adjust the heart rate zones according to your fitness goals

(Fitness Goals, page 11). For the most accurate calorie data

during your activity, you should set your maximum heart rate,

resting heart rate, and heart rate zones.

Select Menu > My Stats > Training Zones > Heart Rate

Zones.

Enter your maximum and resting heart rate values.

The zone values update automatically, but you can also edit

each value manually.

Select Based On:.

Select an option:

• Select BPM to view and edit the zones in beats per

minute.

• Select % Max. to view and edit the zones as a percentage

of your maximum heart rate.

• Select % HRR to view and edit the zones as a percentage

of your resting 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.

If you know your maximum heart rate, you can use the table

(Heart Rate Zone Calculations, page 22) 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.

Tips for Erratic Heart Rate Data

If the heart rate data is erratic or does not appear, you can try

these tips.

• Reapply water to the electrodes and contact patches (if

applicable).

• Tighten the strap on your chest.

• Warm up for 5 to 10 minutes.

• Follow the care instructions (Caring for the Heart Rate

Monitor, page 18).

• Wear a cotton shirt or thoroughly wet both sides of the strap.

Synthetic fabrics that rub or flap against the heart rate

monitor can create static electricity that interferes with heart

rate signals.

• Move away from sources that can interfere with your heart

rate monitor.

Sources of interference may include strong electromagnetic

fields, some 2.4 GHz wireless sensors, high-voltage power

lines, electric motors, ovens, microwave ovens, 2.4 GHz

cordless phones, and wireless LAN access points.

Installing the Speed Sensor

NOTE: If you do not have this sensor, you can skip this task.

TIP: Garmin recommends you secure your bike on a stand while

installing the sensor.

Place and hold the speed sensor on top of the wheel hub.

Pull the strap

around the wheel hub, and attach it to the

hook

on the sensor.

ANT+ Sensors 11

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