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inaccurate or erratic. • Warm up for 5–10 minutes. • Reapply moisture to the electrodes. Use water, saliva, or electrode gel. • Clean the electrodes. Dirt and sweat residue on the electrodes can interfere with heart rate signals. • Position the electrodes on your back instead of your chest. • Wear a cotton shirt or wet your shirt if suitable for your activity. 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 of strong electromagnetic fields and some 2.4 GHz wireless sensors, which can interfere with your heart rate monitor. Sources of interference may include high- voltage power lines, electric motors, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points. Forerunner 210 Owner’s Manual Training Heart Rate Monitor About Heart Rate Zones Many athletes are using 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. • Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury. If you know your maximum heart rate, you can use the table (page 9) 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. Setting Your Heart Rate Zones 1. Press and hold menu. 2. Select HR Monitor > Set Zones. 3. Enter your maximum heart rate, and press OK. 4. Enter the low heart rate limit for each heart rate zone, and press OK. Forerunner 210 Owner’s Manual Training Heart Rate Zone Calculations 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 Forerunner 210 Owner’s Manual Training Heart Rate Alerts Before you set a heart rate alert, you may want to customize your heart rate zones (page 8). 1. Press and hold menu. 2. Select HR Alerts. 3. Enter the high alert value. You can select a zone or enter a custom value. 4. Press OK. 5. Enter the low alert value. You can select a zone or enter a custom value. 6. Press OK. The alert sounds when your heart rate is above or below the specified range. Foot Pod Your Forerunner is compatible with the foot pod. You can use the foot pod to send data to your Forerunner when training indoors, when your GPS signal is weak, or when you lose satellite signals. The foot pod is on standby and ready to send data (like the heart rate monitor). You must pair the foot pod with your Forerunner (page 6). After 30 minutes of inactivity, the foot pod powers off to conserve the battery. When the battery is low, a message appears on your Forerunner. Approximately five hours of battery life remain. Forerunner 210 Owner’s Manual Training Calibrating Your Foot Pod If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor. The calibration formula is actual distance (use a regulation track) / recorded distance . current calibration factor = new calibration factor. For example, 1600 m / 1580 m . 95 = 96.2. 1. Press and hold menu. 2. Select Foot Pod > Calibrate. 3. Adjust the calibration factor, and press OK. Using the Weight Scale If you have an ANT+ compatible weight scale, the Forerunner can read the data from the weight scale. 1. Press light. A message appears when the weight scale is found. 2. Stand on the scale. NOTe: If using a body composition scale, remove shoes and socks to ensure that all body composition parameters are read and recorded. 3. After your weight appears, step off the scale. TIP: If an error occurs, step off the scale, and try again. Fitness Equipment ANT+ technology automatically links your Forerunner and heart rate monitor to fitness equipment so you can view your data on the equipment console. Look ...

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