GEONAUTE ONrhythm 310 - Page 18

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1919
EN
9 / Resetting the watch
All segments are displayed for a short time and the watch will be restarted.
10 / Training principles
For reasons of effectiveness and safety, it is essential that you are aware of some training-specic
physiological guidelines. The advice we give below is an indication for healthy, sporty people with no medical
disorders. We strongly recommend that you seek advice from your doctor for more precise information on
training zones. Know your limits and do not exceed them!
Values to be aware of
To optimise the benets of your physical
training, you must rst know your maximum
heart rate (max HR) in beats per minute (bpm).
Your max HR can be estimated using the
following formula: Max HR = 220 - your age
A test should enable you to get a correct gure.
Training zones
During a tness programme, several training zones will give specic results which correspond to different
objectives. Depending on the intensity of the exercise, the percentage energy produced by burning sugar
and burning fat will change.
- In the endurance zone (70 to 80%max HR) the sports person works on long distances and general
endurance. It’s the pace at which you can run for more than an hour. Burning energy using a proportion of
fat which increases according to the length of your workout.
- In the resistance zone (80 to 90%max HR) the sports person strengthens their heart and muscles, their
speed over medium distance and endurance in full effort. It’s the pace at which you run 5 to 10km in
competition. This pace is no longer comfortable and you get tired. Energy combustion uses sugars almost
exclusively, especially if you can’t keep up this pace for more than half an hour.
3 SECS3 SECS
3 SECS
Heart
rate
200
Resistance
Endurance
Max HR =
220 - age
3 SECS