How to Guide

Last Length Stroke Rate: The average number strokes per
minute (spm) during the last completed pool length.
Last Length Strokes: The total number of strokes for the last
completed pool length.
Last Length Stroke Type: The stroke type used during the last
completed pool length.
Last Length Swolf: The swolf score for the last completed pool
length.
Lat/Lon: The current position in latitude and longitude
regardless of the selected position format setting.
Lengths: The number of pool lengths completed during the
current activity.
Location: The current position using the selected position
format setting.
Maximum Speed: The top speed for the current activity.
Next Waypoint: The next point on the route. You must be
navigating for this data to appear.
Off Course: The distance to the left or right by which you have
strayed from the original path of travel. You must be
navigating for this data to appear.
Pace: The current pace.
Performance Condition: The performance condition score is a
real-time assessment of your ability to perform.
Repeat On: The timer for the last interval plus the current rest
(pool swimming).
Reps: During a strength training activity, the number of
repetitions in a workout set.
Rest Timer: The timer for the current rest (pool swimming).
Set Timer: During a strength training activity, the amount of time
spent in the current workout set.
Speed: The current rate of travel.
Stride Length: The length of your stride from one footfall to the
next, measured in meters.
Stroke Rate: Swimming. The number of strokes per minute
(spm).
Stroke Rate: Paddle sports. The number of strokes per minute
(spm).
Strokes: Paddle sports. The total number of strokes for the
current activity.
Sunrise: The time of sunrise based on your GPS position.
Sunset: The time of sunset based on your GPS position.
Temperature: The temperature of the air. Your body
temperature affects the temperature sensor.
Time in Zone: The time elapsed in each heart rate zone.
Time of Day: The time of day based on your current location
and time settings (format, time zone, daylight saving time).
Timer: The stopwatch time for the current activity.
Time to Next: The estimated time remaining before you reach
the next waypoint in the route. You must be navigating for
this data to appear.
Velocity Made Good: The speed at which you are closing on a
destination along a route. You must be navigating for this
data to appear.
Vertical Oscillation: The amount of bounce while you are
running. The vertical motion of your torso, measured in
centimeters for each step.
Vertical Ratio: The ratio of vertical oscillation to stride length.
About Heart Rate Zones
Many athletes use 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.
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
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and gender.
Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79
Superior 95 55.4 54 52.5 48.9 45.7 42.1
Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7
Good 60 45.4 44 42.4 39.2 35.5 32.3
Fair 40 41.7 40.5 38.5 35.6 32.3 29.4
Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4
Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79
Superior 95 49.6 47.4 45.3 41.1 37.8 36.7
Excellent 80 43.9 42.4 39.7 36.7 33 30.9
Good 60 39.5 37.8 36.3 33 30 28.1
Fair 40 36.1 34.4 33 30.1 27.5 25.9
Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
Appendix 31