User profile / Frequency and power zones / Heart rate

m8d16 said:

I practice running and cycling, what is the best way to configure this?

Unless you are a serious competitive athlete or you have a coach customizing your zones and training regimen based on lab tests, don't bother about creating different sports heart rate zones. Using a single zone system with the Garmin defaults percentages is plenty good enough to target various physiological benefits.

You can use any zone system. If...

- your Max HR is correct,

- you wear a chest strap during activities for accurate HR data,

- you wear the watch during sleep for an accurate Rest HR,

- you have a balanced training program

- you have completed the built-in threshold tests,

 then the different zone systems will be very similar.

For Rest HR, you have the option to select "use average". Do this.

For Max HR, use auto-detection and run a variety of efforts. You don't need intense efforts to get a new Max HR detected. If the auto-detections vary by only 1 bpm, you can turn it off for a year or so.

Max HR auto-detection will automatically adjust your Max HR value in the zone definition. After a Max HR auto-detection, perform a built-in LTHR running test.

LTHR auto-detection doesn't work very well unless you perform a lactate threshold like test (maximum steady effort for at least 30mn). Otherwise, auto LTHR detection might give you a wrong LTHR and pace.

However, the build-in test works well, because it is calibrated as a steady ramp. Do it and repeat it whenever you change your Max HR as Max HR influences the detection.

If you get a new LTHR after a test, it will be updated in the zones. After an auto-detection, you can accept or reject it.

Whenever you have a new Max HR or LTHR, I recommend you go to your zones and reset them. Many users including mysefl have reported a change in the zone % after a new detection. Resetting the zones to their default is highly recommended.