Setting Your Maximum Heart Rate; Customizing Your Heart Rate Zones And Maximum Heart Rate; Heart Rate Zone Calculations; Getting Your Vo2 Max. Estimate For Running - Garmin FORERUNNER 45 Owner's Manual

Setting Your Maximum Heart Rate

The device uses your user profile information from the initial setup to estimate your maximum heart rate and
determine your default heart rate zones. The default maximum heart rate is 220 minus your age. For the most
accurate calorie data during your activity, you should set your maximum heart rate (if known).
1 From the watch face, hold UP.
2 Select > User Profile > Max. HR.
3 Enter your maximum heart rate.

Customizing Your Heart Rate Zones and Maximum Heart Rate

You can customize your heart rate zones based on your training goals. The device uses your user profile
information from the initial setup to estimate your maximum heart rate and determine your default heart rate
zones. The default maximum heart rate is 220 minus your age. For the most accurate calorie data during your
activity, you should set your maximum heart rate (if known).
1 From the Garmin Connect app, select
2 Select Garmin Devices.
3 Select your device.
4 Select User Settings > Heart Rate Zones > Running Zones.
5 Enter your heart rate values for each zone.
6 Enter your maximum heart rate.
7 Select Save.

Heart Rate Zone Calculations

% of Maximum Heart
Zone
Rate
1 50–60%
2 60–70%
3 70–80%
4 80–90%
5 90–100%

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest
heart rate monitor, you must put it on and pair it with your device
For the most accurate estimate, complete the user profile setup
set your maximum heart rate
at first. The device requires a few runs to learn about your running performance.
1 Run for at least 10 minutes outdoors.
2 After your run, select Save.
A notification appears to display your first VO2 max. estimate and each time your VO2 max. increases.
20
or .
Perceived Exertion
Relaxed, easy pace, rhythmic breathing
Comfortable pace, slightly deeper
breathing, conversation possible
Moderate pace, more difficult to hold
conversation
Fast pace and a bit uncomfortable,
breathing forceful
Sprinting pace, unsustainable for long
period of time, labored breathing
(Setting Your Maximum Heart Rate, page
Benefits
Beginning-level aerobic training,
reduces stress
Basic cardiovascular training, good
recovery pace
Improved aerobic capacity, optimal
cardiovascular training
Improved anaerobic capacity and
threshold, improved speed
Anaerobic and muscular endurance,
increased power
(Pairing Your ANT+ Sensors, page
(Setting Up Your User Profile, page
20). The estimate may seem inaccurate
28).
30), and
Heart Rate Features