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ConfIGuRInG WoRkouT Zones
You can set up zones for heart rate, speed, pace, and cadence. To do this, input upper and lower limits for
these workout data, and the watch will sound an alert when you are outside of this range to prompt you to
change your workout behavior to get back in zone.
Zones help you train at a specific intensity, which can help you target your workouts for a particular physical
quality.
You can set up one set of heart rate, speed, pace, and cadence zones for the chronograph, for the Interval
warmup, the interval cooldown, and one set of zones for each of the six intervals. By combining multiple zone
settings with the interval timer, you can design workouts to help you get precisely the results you want.
the benefits of knowing your paCe
Pace is the number of minutes it takes you to run one mile or kilometer.
It is important to know your pace both when you are training and during a race. While training, you can set
a pace slightly higher than your race pace to build speed. When you are racing, you can adjust your pace to
make up for slow miles or avoid burnout resulting from starting out too fast.
This chart shows the pace to set to achieve your desired race time.
Target Pace
MIn/MI
MIn/kM
5:00
3:06
5:30
3:25
6:00
3:43
6:30
4:02
7:00
4:20
7:30
4:39
8:00
4:58
8:30
5:16
9:00
5:35
9:30
5:54
10:00
6:12
10:30
6:31
11:00
6:50
11:30
7:08
12:00
7:27
12:30
7:46
13:00
8:04
13:30
8:23
14:00
8:41
what is your optimaL heart rate Zone?
Your fitness goals determine what your optimal heart rate zone should be; the heart rate zone you want to
target for burning fat is different from the zone you should target for endurance training.
Use the charts below to estimate your optimal heart rate zone based on your gender, age, and goals. Working
out at the Aerobic Base level of intensity (in the middle of the charts) will help you burn fat and build aerobic
endurance. However, you can also use the watch to tailor your target heart rate zone for more specific values
appropriate to your current fitness level and your fitness goals.
noTe: Values on these charts are based on a percentage of your maximum heart rate (MHR). Consult your
doctor before beginning an exercise program and to confirm the heart rate zone that is right for you.
5k
10k
20k
0:15:32
0:31:04
1:02:08
0:17:05
0:34:10
1:08:20
0:18:38
0:37:17
1:14:32
0:20:11
0:40:24
1:20:44
0:21:44
0:43:30
1:26:56
0:23:17
0:46:36
1:33:08
0:24:50
0:49:42
1:39:20
0:26:23
0:52:48
1:45:32
0:27:56
0:55:54
1:51:44
0:29:29
0:59:00
1:57:56
0:31:02
1:02:06
2:04:08
0:32:35
1:05:12
2:10:20
0:34:08
1:08:18
2:16:32
0:35:41
1:11:24
2:22:44
0:37:14
1:14:30
2:28:56
0:38:47
1:17:36
2:35:08
0:40:20
1:20:42
2:41:20
0:41:53
1:23:48
2:47:32
0:43:26
1:26:54
2:53:44
event finish Time
half Mara-
25k
thon
1:05:33
1:17:40
1:12:06
1:25:25
1:18:39
1:33:10
1:25:12
1:40:55
1:31:45
1:48:40
1:38:18
1:56:25
1:44:51
2:04:10
1:51:24
2:11:55
1:57:57
2:19:40
2:04:30
2:27:25
2:11:03
2:35:10
2:17:36
2:42:55
2:24:09
2:50:40
2:30:42
2:58:25
2:37:15
3:06:10
2:43:48
3:13:55
2:50:21
3:21:40
2:56:54
3:29:25
3:03:27
3:37:10
20
30k
Marathon
1:33:12
2:11:05
1:42:30
2:24:11
1:51:48
2:37:17
2:01:06
2:50:23
2:10:24
3:03:29
2:19:42
3:16:35
2:29:00
3:29:41
2:38:18
3:42:47
2:47:36
3:55:53
2:56:54
4:08:59
3:06:12
4:22:05
3:15:30
4:35:11
3:24:48
4:48:17
3:34:06
5:01:23
3:43:24
5:14:29
3:52:42
5:27:35
4:02:00
5:40:41
4:11:18
5:53:47
4:20:36
6:06:53
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