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Garmin Fr60 W User Manual

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    							FR60 Owner’s Manual 15
    Training Mode
    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. 
    How Do Heart Rate Zones 
    Affect Your 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. You can set the low and high heart 
    rate limits for each zone. If you 
    know your maximum heart rate, 
    you can use the table on 
    page 16 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. 
    						
    							16 FR60 Owner’s Manual
    Training Mode
    Zone% of 
    Maximum 
    Heart 
    Rate Perceived Exertion
    Benefits
    1 50–60% Relaxed, easy pace;
    rhythmic breathing Beginning-level aerobic
    training; reduces stress
    2 60–70% Comfortable pace;
    slightly deeper breathing,
    conversation possible Basic cardiovascular
    training; good recovery
    pace
    3 70–80% Moderate pace;
    more difficult to hold
    conversation Improved aerobic
    capacity; optimal
    cardiovascular training
    4 80–90% Fast pace and a bit
    uncomfortable;
    breathing forceful Improved anaerobic
    capacity and threshold;
    improved speed
    5 90–100% Sprinting pace,
    unsustainable for long 
    period of time; labored 
    breathing Anaerobic and
    muscular endurance;
    increased power 
    						
    							FR60 Owner’s Manual 17
    Training Mode
    Virtual Partner®
    Your Virtual Partner is a unique tool 
    designed to help you meet your pace 
    (or speed) training goals. 
    If you make changes to the Virtual 
    Partner pace before you start the 
    timer, those changes are saved. 
    Changes made to the Virtual Partner 
    pace after the timer has started are 
    applied only to the current session, 
    and are not saved when the timer 
    is reset. If you make changes to the 
    Virtual Partner during an activity, 
    the Virtual Partner uses the new pace 
    from your location. 
    Setting the Virtual Partner 
    Pace 
    1. Press MODE > SETTINGS > 
    SPORT.
    2.  Select RUN, GENERAL, or BIKE 
    > VIRTUAL PARTNER > ON.
    3. Use UP and DOWN to adjust the 
    Virtual Partner pace.
    4.  Press MODE to save your 
    changes and return to the sport 
    menu.
    Starting a Virtual Partner 
    Workout
    1. Press MODE > SETTINGS > 
    SPORT.
    2.  Select RUN, GENERAL, or BIKE 
    > VIRTUAL PARTNER > ON.
    3.  Press MODE several times to 
    return to training mode. 
    4.  Press START. 
    						
    							18 FR60 Owner’s Manual
    Training Mode
     nOTE: The display field is 
    highlighted in black when your 
    pace is behind the Virtual Partner’s 
    pace.
    5.  Press UP or DOWN to view the 
    Virtual Partner data page. 
    Turning Off Virtual Partner1. Press MODE > SETTINGS > 
    SPORT.
    2.  Select RUN, GENERAL, or BIKE 
    > VIRTUAL PARTNER > OFF.
    Interval Workouts
    You can create interval workouts 
    with your FR60. The intervals can 
    be based on time or distance for 
    the activity and rest portions of the 
    activity. 
    Creating an Interval Workout1. Press MODE > TRAINING > 
    INTERVALS > SETUP.
    2.  Press ENTER to select TIME or 
    DISTANCE.
    3.  Use UP and DOWN to enter 
    a time interval. Press enter to 
    advance to the next field.
    4.  Use UP and DOWN arrows to set 
    highlighted value.
    5.  Press ENTER to set a rest type.
    6.  Use UP and DOWN to enter a 
    time interval. Press ENTER to 
    advance to the next field.
    7.  Use UP and DOWN arrows to set 
    highlighted value.
    8.  Use UP and DOWN to select the 
    number of REPS. 
    						
    							FR60 Owner’s Manual 19
    Training Mode
    9. Select WARM UP YES and 
    COOL DOWN YES (optional).
    10.  Select DO WORKOUT.
    11.  Press start.
    If you are doing a warm up or cool 
    down, press LaP at the end of 
    your warm up lap to start your first 
    interval. At the end of your last 
    interval, the FR60 automatically 
    starts a cool down lap. When you are 
    finished cooling down, press  
    LaP to end your cool down period. 
    Press STOP to end your workout.
    As you approach the end of each 
    interval, an alarm counts down the 
    time until a new interval begins. To 
    end an interval early, press the LaP  
    button.
    Linking to Fitness 
    Equipment
    ANT+ technology links your FR60 
    to fitness equipment so you can send 
    workouts and user information to 
    the fitness equipment, and receive 
    and store workout statistics from the 
    fitness equipment.  
    Look for the 
    ANT+ “Link 
    Here” logo to find 
    compatible fitness 
    equipment.
    For more information go to   
    www.garmin.com/antplus . 
    						
    							20 FR60 Owner’s Manual
    Training Mode
    Linking to Compatible 
    Equipment
    1. Press MODE > TRAINING. 
    2.  Turn on the compatible equipment 
    console.  
    3.  Touch your FR60 to the ANT+ 
    “Link Here” logo on the fitness 
    equipment for 2 seconds. The 
    watch will beep and display a 
    message indicating that it is 
    linked to the fitness equipment.  
    4.  Press START on the fitness 
    equipment to begin. 
     nOTE: The fitness equipment 
    and your FR60 will stay linked 
    until you end the session, or until 
    you leave the area.
    5.  Press STOP on the fitness 
    equipment to stop the watch and 
    exercise session.
      
    						
    							FR60 Owner’s Manual 21
    History
    History
    GENERAL
    RUN
    BIKE
    Select YES or NO
    HISTORY
    Press UP 
    or DOWN  to view 
    activities.
    TOTALS
    ACTIVITIES DELETE
    TRANSFER ALL
    ALL ACTIVITIES 
    OLD ACTIVITIES  ALL TOTALS 
    History Menu      
    						
    							22 FR60 Owner’s Manual
    History
    Saving History
    Your FR60 stores data based on 
    the type of activity, the accessories 
    used, and your training settings. Your 
    session is automatically saved to 
    history when you reset the timer.
    Viewing History
    1. Press MODE > HISTORY.
    2.  Select ACTIVITIES to view 
    individual workouts or TOTALS to 
    view the cumulative workout data 
    saved to your FR60.
    3.  Press ENTER to view the date 
    and time information. Press UP 
    and DOWN to scroll through 
    individual workouts.
    Managing Memory
    Your FR60 holds up to 100 laps and 
    up to 20 hours of exercise files. 
    When there is approximately one 
    hour of memory remaining, the 
    LOW MEMOr Y warning appears 
    on the FR60 screen in training mode.
    When the memory is full, the  FULL 
    MEMOr Y warning appears, and 
    your FR60 stops recording data.
    Your watch automatically saves your 
    session when the memory is full.
    For information about uploading data 
    to your computer, see page 23.
    Deleting Workout 
    History 
      nOTE: See page 24 for 
    information about transferring 
    workout data to your computer.
    1.  Press MODE > HISTORY > 
    DELETE.
    2.  Select ALL ACTIVITIES, OLD 
    ACTIVITIES (activities older than 
    30 days), or ALL TOTALS.
    3.  Select YES. 
    						
    							FR60 Owner’s Manual 23
    Uploading Data
    Uploading Data
    Your FR60 stores up to 100 laps 
    and up to 20 hours of exercise files. 
    Periodically upload data to your 
    computer using the ANT+ wireless 
    technology. 
    Requirements
    1.  Turn on the computer. (An 
    Internet connection is required for 
    software download and Garmin 
    Connect.)
    2.  Download software (see  
    page 6) so that the necessary 
    USB drivers are installed before 
    connecting the USB ANT Stick to 
    your computer.
    3.  Connect the USB ANT Stick to 
    an available USB port on your 
    computer.
    4.  Bring the FR60 within range (5 m) 
    of your computer.
    5. Verify that there are no FR60 
    timers running or active training 
    sessions, and that it is in regular 
    time mode.
    The FR60 automatically transmits 
    data to the USB ANT Stick so 
    you can use Garmin Connect and 
    Training Center to store and analyze 
    your workout data. 
     nOTE: If you are having 
    problems uploading data, you may 
    need to enable computer pairing.  
    						
    							24 FR60 Owner’s Manual
    Uploading Data
    Computer Pairing
    Pairing Your FR60 With a New 
    Computer
    1. Verify that the computer is set 
    up for data upload. See the 
    requirements on page 23.
    2.  Press MODE > SETTINGS 
    > SYSTEM > COMPUTER > 
    PAIRING.
    3.  Select ON. Your computer detects 
    the FR60 and requests to pair.
    4.  Press YES. 
    Turning Off Computer Paring1. Press MODE > SETTINGS 
    > SYSTEM > COMPUTER > 
    PAIRING.
    2.  Select OFF.
    Using the  Power Save 
    Transfer Mode
    The power save transfer mode turns 
    off the computer beacon unless the 
    watch is in regular time mode, menu 
    mode, or training mode.
    1.  Press MODE > SETTINGS 
    > SYSTEM > COMPUTER > 
    POWER SAVE TRANSFER.
    2.  Select ON or OFF. 
    						
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