®
VÍVOSMART 5
Owner’s Manual
Table of Contents
Table of Contents
i
ii
Table of Contents
Introduction
WARNING
See the Important Safety and Product Information guide in the product box for product warnings and other
important information.
Always consult your physician before you begin or modify any exercise program.
Pairing Your Phone
To set up the vívosmart 5 watch, it must be paired directly through the Garmin Connect™ app, instead of from the
Bluetooth® settings on your phone.
1 From the app store on your phone, install and open the Garmin Connect app.
2 Select an option to enable pairing mode on your watch:
• If this is the first time you are setting up your watch, press
• If you previously skipped the pairing process or paired your watch with a different phone, press
select > Phone > Pair Phone to manually enter pairing mode.
to turn on the watch.
, and
3 Select an option:
• If this is the first watch or device you have paired with the Garmin Connect app, follow the on-screen
instructions.
• If you have already paired another watch or device with the Garmin Connect app, from the
or
menu, select Garmin Devices > Add Device, and follow the on-screen instructions.
Using the Watch
Wrist gesture: Rotate and lift your wrist
toward your body to turn the screen on.
Rotate your wrist away from your body to
turn the screen off.
Double-tap: Double-tap the touchscreen
to
wake the watch.
NOTE: The watch screen is off until you
turn it on. When the screen is off, the watch
is still active and recording data.
Press: Press
to wake the watch.
Press
to open and close the menu
from the main watch face.
Press
to return to the previous
screen.
Hold: During a timed activity, hold
to
stop the timer.
To request assistance, hold
until you
feel three vibrations and release
Swipe: Swipe the touchscreen up or down to scroll through widgets and menu options.
From the watch face, swipe right to view the controls menu.
Tap: Tap the touchscreen to make a selection.
Introduction
1
Turning On and Off the Watch
The vívosmart 5 watch automatically wakes when you interact with it.
1 Select an option to turn on the screen:
• Double-tap the touchscreen.
• Press
.
• Rotate and lift your wrist toward your body.
2 Rotate your wrist away from your body to turn off the screen.
NOTE: The screen turns off when not in use. When the screen is off, the watch is still active and recording
data.
2
Introduction
• From the watch face, swipe up or down to view the widgets.
Menu Options
You can press
to view the menu.
TIP: Swipe to scroll through the menu options.
Displays the timed activity options.
Displays the heart rate features.
Displays the watch face options.
Displays the timer, stopwatch, and alarm options.
Displays the watch settings.
4
Introduction
Wearing the Watch
CAUTION
Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive
skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help
prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist. For
• Wear the watch above your wrist bone.
NOTE: The watch should be snug but comfortable. For more accurate heart rate readings, the watch should
not shift while running or exercising. For pulse oximeter readings, you should remain motionless.
NOTE: The optical sensor is located on the back of the watch.
• See Tips for Erratic Pulse Oximeter Data, page 33 for more information about the pulse oximeter sensor.
Watch Face Data Fields
Some vívosmart 5 watch faces display data fields (Changing the Watch Face, page 22). You can tap the watch
face
to scroll through steps, heart rate, battery level, date, weather, calories burned, intensity minutes, and
Body Battery™. The last data fields you select appear when the display turns off and turns back on.
Introduction
5
Widgets
Your watch comes preloaded with widgets that provide at-a-glance information. You can swipe the touchscreen
to scroll through the widgets. Some widgets require a paired phone.
NOTE: You can use the Garmin Connect app to add or remove widgets.
The current time and date. The time and date are set automatically when the watch syncs
with your Garmin Connect account.
Time and date
A dynamic summary of your activity today. The metrics include steps, intensity minutes, and
calories burned.
My Day
The total number of steps taken and your goal for the day. The watch learns and proposes a
new step goal for you each day.
A dynamic summary of your current health statistics. The measurements include heart rate,
stress, and Body Battery level.
Health Stats
A dynamic summary of your current health statistics. The measurements include sleep,
pulse oximeter reading, and respiration rate.
Health Stats 2
Upcoming appointments from your phone calendar.
The current temperature and weather forecast from a paired phone.
The total amount of water consumed and your goal for the day.
Your intensity minutes total and goal for the week.
The distance traveled in kilometers or miles for the day.
The amount of total calories burned for the day, including both active and resting calories.
Your current heart rate in beats per minute (bpm) and seven-day average resting heart rate.
Your current stress level. The watch measures your heart rate variability while you are
inactive to estimate your stress level. A lower number indicates a lower stress level.
Your current Body Battery energy level. The watch calculates your current energy reserves
based on sleep, stress, and activity data. A higher number indicates a higher energy reserve.
Allows you to take a manual pulse oximeter reading.
Notifications from your phone, including calls, texts, social network updates, and more,
based on your phone notification settings.
Controls for the music player on your phone.
Your current respiration rate in breaths per minute and seven-day average. The watch
measures your breathing rate while you are inactive to detect any unusual breathing activity,
as well as how it changes in relation to stress.
Your sleep data for the previous night, including total sleep time.
6
Widgets
Status of your current monthly menstrual cycle. You can view and log your daily symptoms.
You can also track your pregnancy with weekly updates and health information.
Women's Health
Step Goal
Your watch creates a daily step goal automatically, based on your previous activity levels. As you move during
the day, the watch records your progress
7,500 steps per day.
toward your daily goal . Your watch begins with a default goal of
If you choose not to use the auto goal feature, you can disable it and set a personalized step goal on your
Move Bar
Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move bar reminds
you to keep moving. After one hour of inactivity, the move bar
every 15 minutes of inactivity.
appears. Additional segments
appear after
You can reset the move bar by walking a short distance.
Intensity Minutes
To improve your health, organizations such as the World Health Organization recommend at least 150 minutes
per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity
activity, such as running.
The watch monitors your activity intensity and tracks your time spent participating in moderate to vigorous
intensity activities (heart rate data is required to quantify vigorous intensity). The watch adds the amount of
moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes
are doubled when added.
Widgets
7
Earning Intensity Minutes
Your vívosmart 5 watch calculates intensity minutes by comparing your heart rate data to your average resting
heart rate. If heart rate is turned off, the watch calculates moderate intensity minutes by analyzing your steps
per minute.
• Start a timed activity for the most accurate calculation of intensity minutes.
• Wear your watch all day and night for the most accurate resting heart rate.
Improving Calorie Accuracy
The watch displays an estimate of your total calories burned for the current day. You can improve the accuracy
of this estimate by walking briskly or running outside for 15 minutes.
1 Swipe to view the calories widget.
2 Select
.
NOTE:
appears when calories need to be calibrated. This calibration process only needs to be completed
one time. If you have already recorded a timed walk or run,
may not appear.
3 Follow the on-screen instructions.
Health Stats Widgets
The Health Stats and Health Stats 2 widgets provide at-a-glance views of your health data. The widgets include
dynamic summaries that update throughout the day. The metrics include your heart rate, stress level, Body
Battery level, sleep, pulse oximeter reading, and respiration rate.
NOTE: You can select each metric to view additional information.
Body Battery
Your watch analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your
overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The
Body Battery level range is from 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is medium reserve
energy, 51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy.
You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level,
Viewing the Body Battery Widget
The Body Battery widget displays your current Body Battery level.
1 Swipe to view the Body Battery widget.
2 Tap the touchscreen to view the Body Battery graph.
The graph displays your recent Body Battery activity, and high and low levels for the last eight hours.
Heart Rate Variability and Stress Level
Your watch analyzes your heart rate variability while you are inactive to determine your overall stress. Training,
physical activity, sleep, nutrition, and general life stress all impact your stress level. The stress level range is
from 0 to 100, where 0 to 25 is a resting state, 26 to 50 is low stress, 51 to 75 is medium stress, and 76 to 100 is
a high stress state. Knowing your stress level can help you identify stressful moments throughout your day. For
best results, you should wear the watch while sleeping.
You can sync your watch with your Garmin Connect account to view your all-day stress level, long-term trends,
and additional details.
Viewing the Stress Level Widget
The stress level widget displays your current stress level.
1 Swipe to view the stress level widget.
2 Tap the touchscreen to view your stress levels for the last four hours.
3 Swipe left and select
to begin a guided breathing exercise (optional).
8
Widgets
Viewing the Heart Rate Widget
The heart rate widget displays your current heart rate in beats per minute (bpm). For more information on heart
1 Swipe to view the heart rate widget.
The widget displays your current heart rate and your average resting heart rate (RHR) value for the last 7
days.
2 Tap the touchscreen to view the heart rate graph.
The graph displays your recent heart rate activity, and high and low heart rate for the last hour.
Using the Hydration Tracking Widget
The hydration tracking widget displays your fluid intake and your daily hydration goal.
1 Swipe to view the hydration widget.
2 Select
for each serving of fluid you consume (1 cup, 8 oz., or 250 mL).
TIP: You can customize your hydration settings, such as units used and daily goal, on your Garmin Connect
account.
Menstrual Cycle Tracking
Your menstrual cycle is an important part of your health. You can use your watch to log physical symptoms, sex
drive, sexual activity, ovulation days, and more (Logging Your Menstrual Cycle Information, page 9). You can
learn more and set up this feature in the Health Stats settings of the Garmin Connect app.
• Menstrual cycle tracking and details
• Physical and emotional symptoms
• Period and fertility predictions
• Health and nutrition information
NOTE: You can use the Garmin Connect app to add and remove widgets.
Logging Your Menstrual Cycle Information
Before you can log your menstrual cycle information from your vívosmart 5 watch, you must set up menstrual
cycle tracking in the Garmin Connect app.
1 Swipe to view the women's health tracking widget.
2 Tap the touchscreen.
3 Select
.
4 If today is a period day, select Period Started >
.
5 Select an option:
• To rate your flow from light to heavy, select Flow.
• To log your physical symptoms, such as acne, backache, and fatigue, select Symptoms.
• To log your mood, select Mood.
• To log your discharge, select Discharge.
• To designate the current date as an ovulation day, select Ovulation Day.
• To log your sexual activity, select Sexual Activity.
• To rate your sex drive from low to high, select Sex Drive.
• To designate the current date as a period day, select Period Started.
Widgets
9
Pregnancy Tracking
The pregnancy tracking feature displays weekly updates on your pregnancy and provides health and nutrition
information. You can use your watch to log physical and emotional symptoms, blood glucose readings, and
baby movement (Logging Your Pregnancy Information, page 10). You can learn more and set up this feature in
the Health Stats settings of the Garmin Connect app.
Logging Your Pregnancy Information
Before you can log your information, you must set up pregnancy tracking in the Garmin Connect app.
1 Swipe to view the women's health tracking widget.
2 Tap the touchscreen.
3 Select an option:
• Select Symptoms to log your physical symptoms, mood, and more.
• Select Blood Glucose to log your glucose levels before and after meals and before bed.
• Select Movement to use a stopwatch or timer to log the baby's movements.
4 Follow the on-screen instructions.
Controlling Music Playback
The music control widget allows you to control music on your phone using your vívosmart 5 watch. The widget
controls the currently active or most recently active media player app on your phone. If no media player is
active, the widget does not display track information, and you must start playback from your phone.
1 On your phone, start playing a song or playlist.
2 On your vívosmart 5 watch, swipe to view the music control widget.
Viewing Notifications
When your watch is paired with the Garmin Connect app, you can view notifications from your phone on your
watch, such as text messages and emails.
1 Swipe to view the notifications widget.
2 Select a notification.
TIP: Swipe to view older notifications.
3 Tap the touchscreen, and select
to dismiss the notification.
10
Widgets
Replying to a Text Message
NOTE: This feature is available only for Android™ phones.
When you receive a text message notification on your vívosmart 5 watch, you can send a quick reply by
selecting from a list of messages.
NOTE: This feature sends text messages using your phone. Regular text message limits and charges may apply.
Contact your mobile carrier for more information.
1 Swipe to view the notifications widget.
2 Select a text message notification.
3 Tap the touchscreen to view the notification options.
4 Select
.
5 Select a message from the list.
Your phone sends the selected message as a text message.
Training
Recording a Timed Activity
You can record a timed activity, which can be saved and sent to your Garmin Connect account.
1 Press
to view the menu.
2 Select
.
3 Swipe to scroll through the activity list, and select an option:
• Select for walking.
• Select
for running.
• Select for a cardio activity.
• Select
• Select
• Select
• Select
for strength training.
for a bike activity.
for pool swimming.
for a yoga activity.
• Select for other activity types.
• Select
• Select
• Select
for an elliptical trainer activity.
for a stair stepper activity.
for a treadmill activity.
• Select for a breathwork activity.
• Select for a pilates activity.
• Select for a HIIT activity.
• Select
for an indoor row activity.
NOTE: You can use the Garmin Connect app to add or remove timed activities (Activity Tracking Settings,
page 26).
4 Select
to start the activity timer.
5 Start your activity.
6 Swipe up and down to view additional data screens.
TIP: You can use the Garmin Connect app to add or remove data screens (Customizing Activity Options,
page 25).
Training
11
7 After you complete your activity, hold
until
appears and the circle closes.
8 Select an option:
• Select
• Select
• Select
to save the activity.
to delete the activity.
to resume the activity.
Recording an Activity with Connected GPS
You can connect the watch to your phone to record GPS data for your walk, run, or bike activity.
1 Press
2 Select
3 Select
to view the menu.
.
,
, or
.
4 Open the Garmin Connect app.
NOTE: If you cannot connect the watch to your phone, you can select
to continue the activity. GPS data
will not be recorded.
5 Select
to start the activity timer.
6 Start your activity.
Your phone must be in range during the activity.
7 After you complete your activity, hold
until
appears and the circle closes.
8 Select an option:
• Select
• Select
• Select
to save the activity.
to delete the activity.
to resume the activity.
Recording a Strength Training Activity
You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move.
1 Press
2 Select
3 Select
to view the menu.
.
>
to set up rep counting and automatic set detection.
4 Select the toggle switch to enable Rep Counting and Auto Set.
5 Press
to return to the activity timer screen.
to start the activity timer.
6 Select
7 Start your first set.
The watch counts your reps.
8 Swipe to view additional data screens (optional).
9 Press
NOTE: If necessary, select
10 Select to start the rest timer.
A rest timer appears.
11 Press to begin the next set.
12 Repeat steps 9 through 11 until your activity is complete.
to finish a set.
to edit your rep count.
13 After you complete your activity, hold
until
appears and the circle closes.
14 Select an option:
• Select
• Select
• Select
to save the activity.
to delete the activity.
to resume the activity.
12
Training
Tips for Recording Strength Training Activities
• Do not look at the watch while performing reps.
You should interact with the watch at the beginning and end of each set, and during rests.
• Focus on your form while performing reps.
• Perform bodyweight or free weight exercises.
• Perform reps with a consistent, wide range of motion.
Each rep is counted when the arm wearing the watch returns to the starting position.
NOTE: Leg exercises may not be counted.
• Turn on automatic set detection to start and stop your sets.
• Save and send your strength training activity to your Garmin Connect account.
You can use the tools in your Garmin Connect account to view and edit activity details.
Recording a Swim Activity
NOTE: Heart rate data is not displayed while swimming. You can view heart rate data in the saved activity in the
Garmin Connect app.
1 Press
to view the menu.
.
2 Select
>
page 25).
3 Select a pool size.
4 Select
.
5 Select
to start the activity timer.
The watch records activity data only while the activity timer is running.
6 Start your activity.
The watch displays your distance and swim intervals, or pool lengths.
7 After you complete your activity, hold
until
appears and the circle closes.
8 Select an option:
• Select
• Select
• Select
to save the activity.
to delete the activity.
to resume the activity.
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run
at least 1.5 km (1 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill
distance on each treadmill or after each run.
2 Run on the treadmill until your vívosmart 5 watch records at least 1.5 km (1 mi.).
3 After you complete your run, select
.
4 Check the treadmill display for the distance traveled.
5 Select an option:
• To calibrate the first time, tap the touchscreen and enter the treadmill distance on your watch.
• To manually calibrate after the first-time calibration, select
watch.
, and enter the treadmill distance on your
Training
13
Heart Rate Features
Your watch has a heart rate menu, enabling you to view wrist-based heart rate data.
Displays your current VO2 max., which is an indication of athletic performance and should increase as
Displays your current fitness age, which is based on your VO2 max., resting heart rate, and body mass
For the most accurate fitness age, complete the user profile setup in your Garmin Connect account.
Wrist Heart Rate Monitor Settings
Press
to view the menu, and select
>
.
Status: Allows you to turn the wrist heart rate monitor on or off.
HR Alerts: Allows you to set the watch to alert you when your heart rate exceeds or drops below a set threshold
Pulse Ox: Allows you to set your watch to record pulse oximeter readings while you are inactive during the day
Pulse Oximeter
The vívosmart 5 watch has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood.
Knowing your oxygen saturation can be valuable in understanding your overall health and help you determine
how your body is adapting to altitude. Your watch gauges your blood oxygen level by shining light into the skin
and checking how much light is absorbed. This is referred to as SpO2.
On the watch, your pulse oximeter readings appear as an SpO2 percentage. On your Garmin Connect account,
you can view additional details about your pulse oximeter readings, including trends over multiple days (Turning
Getting Pulse Oximeter Readings
You can manually begin a pulse oximeter reading on your watch at any time. The accuracy of these readings
can vary based on your blood flow, the watch placement on your wrist, and your stillness (Tips for Erratic Pulse
1 Wear the watch above your wrist bone.
The watch should be snug but comfortable.
2 Swipe to view the pulse oximeter widget.
3 Tap the touchscreen and swipe left.
4 Select
to start the pulse oximeter reading.
5 Hold the arm wearing the watch at heart level while the watch reads your blood oxygen saturation.
6 Keep still.
The watch displays your oxygen saturation as a percentage.
NOTE: You can turn on and view pulse oximeter sleep data in your Garmin Connect account (Turning On Pulse
14
Heart Rate Features
Turning On Pulse Oximeter Sleep Tracking
Before you can use pulse oximeter sleep tracking, you must set your vívosmart 5 watch as your preferred
You can set your watch to continuously measure your blood oxygen level, or SpO2, for up to 4 hours during your
NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings.
1 Press
to view the menu.
2 Select
>
> Pulse Ox > During Sleep.
About VO2 Max. Estimates
VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body
weight at your maximum performance. In simple terms, VO2 max. is an indication of cardiovascular strength
and should increase as your level of fitness improves.
On the watch, your VO2 max. estimate appears as a number and description. On your Garmin Connect account,
you can view additional details about your VO2 max. estimate.
VO2 max. data is provided by Firstbeat Analytics™. VO2 max. analysis is provided with permission from The
Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 35), and go to
Getting Your VO2 Max. Estimate
The watch requires wrist-based heart rate data and a timed 15 minute brisk walk or run to display your VO2
max. estimate.
1 Press
to view the menu.
.
2 Select
>
If you have already recorded a 15 minute brisk walk or run, your VO2 max. estimate may appear. The watch
updates your VO2 max. estimate each time you complete a timed walk or run.
3 Follow the on-screen instructions to get your VO2 max. estimate.
A message appears when the test is complete.
4 To manually start a VO2 max. test to get an updated estimate, tap your current reading and follow the
instructions.
The watch will update with your new VO2 max. estimate.
Viewing Your Fitness Age
Before the watch can calculate an accurate fitness age, you must complete the user profile setup in the Garmin
Connect app.
Your fitness age gives you an idea of how your fitness compares with a person of the same gender. Your watch
uses information, such as your age, body mass index (BMI), resting heart rate data, and vigorous activity history
to provide a fitness age. If you have a Garmin Index™ scale, your watch uses the body fat percentage metric
instead of BMI to determine your fitness age. Exercise and lifestyle changes can impact your fitness age.
1 Press
to view the menu.
.
2 Select
>
Heart Rate Features
15
®
Broadcasting Heart Rate Data to Garmin Devices
You can broadcast your heart rate data from your vívosmart 5 watch and view it on paired Garmin devices. For
example, you can broadcast your heart rate data to an Edge® device while cycling or to a VIRB® action camera
during an activity.
NOTE: Broadcasting heart rate data decreases battery life.
1 Press
to view the menu.
.
2 Select
>
The vívosmart 5 watch starts broadcasting your heart rate data.
NOTE: The time appears on the screen while broadcasting heart rate data.
3 Pair your vívosmart 5 watch with your Garmin ANT+® compatible device.
NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual.
4 Press
to stop broadcasting your heart rate data.
Setting an Abnormal Heart Rate Alert
CAUTION
This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute,
as selected by the user, after a period of inactivity. This feature does not notify you of any potential heart
condition and is not intended to treat or diagnose any medical condition or disease. Always defer to your health
care provider for any heart-related issues.
1 Press
.
2 Select
>
> HR Alerts.
3 Select High or Low.
4 Select a heart rate threshold value.
5 Select the toggle to turn on the alert.
Each time you exceed or drop below the custom value, a message appears and the watch vibrates.
Clocks
Setting an Alarm
You can set multiple alarms. You can set each alarm to occur once or to repeat regularly.
1 Press
.
2 Select
>
>
.
3 Select a time.
4 Select Repeat, and select an option (optional).
Deleting an Alarm
1 Press
.
2 Select
> Alarm.
3 Select an alarm, and select Delete.
Using the Stopwatch
1 Press
2 Select
3 Select
4 Select
to view the menu.
.
>
to start the timer.
to stop the timer.
5 If necessary, select
>
to reset the timer.
16
Clocks
Starting the Countdown Timer
1 Press
2 Select
3 Select
to view the menu.
.
>
.
4 Select a time.
5 Select
.
6 Select
to start the timer.
7 If necessary, select
to pause the timer.
to reset the timer.
8 If necessary, select
>
Bluetooth Connected Features
The vívosmart 5 watch has several Bluetooth connected features for your compatible phone using the Garmin
Connect app.
Activity uploads: Automatically sends your activity to the Garmin Connect app as soon as you open the app.
Assistance: Allows you to send an automated text message with your name and GPS location to your
emergency contacts using the Garmin Connect app.
Find my watch: Locates your lost vívosmart 5 watch that is paired with your phone and currently within range.
Find my phone: Locates your lost phone that is paired with your vívosmart 5 watch and currently within range.
Incident detection: Allows the Garmin Connect app to send a message to your emergency contacts when the
vívosmart 5 watch detects an incident.
LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite
followers using email or social media, allowing them to view your live data on a Garmin Connect tracking
page.
Music controls: Allows you to control the music player on your phone.
Notifications: Alerts you to view notifications from your phone, including calls, texts, social network updates,
calendar appointments, and more, based on your phone notification settings.
Software updates: Your watch wirelessly downloads and installs the latest software update.
Weather updates: Displays the current temperature and weather forecast from your phone.
Managing Notifications
You can use your compatible phone to manage notifications that appear on your vívosmart 5 watch.
Select an option:
• If you are using an iPhone®, go to the iOS® notifications settings to select the items to show on the watch.
• If you are using an Android phone, from the Garmin Connect app, select Settings > Notifications.
Locating a Lost Phone
You can use this feature to help locate a lost phone that is paired using Bluetooth technology and currently
within range.
1 Swipe right to view the controls menu.
2 Select
.
The vívosmart 5 watch begins searching for your paired phone. An audible alert sounds on your phone, and
the Bluetooth signal strength appears on the vívosmart 5 watch screen. The Bluetooth signal strength
increases as you move closer to your phone.
3 Press
to stop searching.
Bluetooth Connected Features
17
Receiving an Incoming Phone Call
When you receive a phone call on your connected phone, the vívosmart 5 watch displays the name or phone
number of the caller.
• To accept the call, select
NOTE: To talk to the caller, you must use your connected phone.
• To decline the call, select
.
.
• To decline the call and immediately send a text message reply, select , and select a message from the list.
NOTE: This feature is available only if your watch is connected to an Android phone using Bluetooth
technology.
Using Do Not Disturb Mode
You can use do not disturb mode to turn off notifications, gestures, and alerts. For example, you can use this
mode while sleeping or watching a movie.
NOTE: In your Garmin Connect account, you can set the watch to automatically enter do not disturb mode
during your normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin
1 Swipe right to view the controls menu.
2 Select
.
Morning Report
Your watch displays a morning report based on your normal wake time. Tap the touchscreen to view the report,
which includes weather, sleep, steps, menstrual cycle tracking or pregnancy information, and calendar events.
NOTE: You can customize your display name in your Garmin Connect account (System Settings, page 26).
Garmin Connect
You can connect with your friends on your Garmin Connect account. Your Garmin Connect account gives you
the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle including
runs, walks, rides, and more.
You can create your free Garmin Connect account when you pair your watch with your phone using the Garmin
Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet
your goals.
Store your activities: After you complete and save a timed activity with your watch, you can upload that activity
to your Garmin Connect account and keep it as long as you want.
Analyze your data: You can view more detailed information about your activity, including time, distance, heart
rate, calories burned, and customizable reports.
18
Garmin Connect
Share your activities: You can connect with friends to follow each other's activities or post links to your
activities on your favorite social networking sites.
Manage your settings: You can customize your watch and user settings on your Garmin Connect account.
Garmin Move IQ™
When your movements match familiar exercise patterns, the Move IQ feature automatically detects the event
and displays it in your timeline. The Move IQ events show activity type and duration, but they do not appear in
your activities list or newsfeed.
The Move IQ feature can automatically start a timed activity for walking and running using time thresholds you
set in the Garmin Connect app or the watch activity settings. These activities are added to your activities list.
Connected GPS
With the connected GPS feature, your watch uses the GPS antenna in your phone to record GPS data for walk,
run, or bike activities (Recording an Activity with Connected GPS, page 12). The GPS data, including location,
distance, and speed, appears in the activity details in your Garmin Connect account.
Connected GPS is also used for the assistance and LiveTrack features.
NOTE: To use the connected GPS feature, enable phone app permissions to always share location to the Garmin
Connect app.
Garmin Connect
19
Safety and Tracking Features
CAUTION
The safety and tracking features are supplemental features and should not be relied on as a primary method to
obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.
The vívosmart 5 watch has safety and tracking features that must be set up with the Garmin Connect app.
NOTICE
To use these features, the vívosmart 5 watch must be connected to the Garmin Connect app using Bluetooth
technology. You can enter emergency contacts in your Garmin Connect account.
Assistance: Allows you to send a message with your name, LiveTrack link, and GPS location (if available) to
your emergency contacts.
Incident detection: When the vívosmart 5 watch detects an incident during certain outdoor activities, the watch
sends an automated message, LiveTrack link, and GPS location (if available) to your emergency contacts.
LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite
followers using email or social media, allowing them to view your live data on a web page.
Adding Emergency Contacts
Emergency contact phone numbers are used for the safety and tracking features.
1 From the Garmin Connect app, select
or
.
2 Select Safety & Tracking > Safety Features > Emergency Contacts > Add Emergency Contacts.
3 Follow the on-screen instructions.
Adding Contacts
1 From the Garmin Connect app, select
or
.
2 Select Contacts.
3 Follow the on-screen instructions.
After you add contacts, you must sync your data to apply the changes to your vívosmart 5 watch (Syncing Your
Requesting Assistance
NOTE: Your paired phone must be equipped with a data plan and be in an area of network coverage where data
is available.
Before you can request assistance, you must set up emergency contacts in the Garmin Connect app (Adding
Emergency Contacts, page 20). Your emergency contacts must be able to receive emails or text messages
(standard text messaging rates may apply).
1 Hold
.
2 When you feel three vibrations, release the button to activate the assistance feature.
The countdown screen appears.
TIP: Before the countdown is complete, you can select Cancel to cancel the message.
Incident Detection
CAUTION
Incident detection is a supplemental feature available only for certain outdoor activities. Incident detection
should not be relied on as a primary method to obtain emergency assistance.
20
Garmin Connect
Turning Incident Detection On and Off
NOTE: Your paired phone must be equipped with a data plan and be in an area of network coverage where data
is available.
Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin
Connect app (Adding Emergency Contacts, page 20). Your emergency contacts must be able to receive emails
or text messages (standard text messaging rates may apply).
1 From the watch face, press
.
2 Select > Incident Detection.
>
3 Select an activity.
NOTE: Incident detection is available only for certain outdoor activities.
When an incident is detected by your vívosmart 5 watch with GPS enabled, the Garmin Connect app can send an
automated text message and email with your name and GPS location to your emergency contacts. You have 15
seconds to cancel.
Sleep Tracking
While you are sleeping, the watch automatically detects your sleep and monitors your movement during your
normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account.
Sleep statistics include total hours of sleep, sleep stages, sleep movement, and sleep score. You can view your
sleep statistics on your Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications
Syncing Your Data with the Garmin Connect App
Your watch automatically syncs data with the Garmin Connect app each time you open the app. Your watch
periodically syncs data with the Garmin Connect app automatically. You can also manually sync your data at
any time.
1 Bring the watch near your phone.
2 Open the Garmin Connect app.
TIP: The app can be open or running in the background.
3 Press
to view the menu.
4 Select
>
> Sync.
5 Wait while your data syncs.
6 View your current data in the Garmin Connect app.
Syncing Your Data with Your Computer
Before you can sync your data with the Garmin Connect application on your computer, you must install the
1 Connect the watch to your computer using the USB cable.
2 Open the Garmin Express application.
The watch enters mass storage mode.
3 Follow the on-screen instructions.
4 View your data on your Garmin Connect account.
Setting Up Garmin Express
1 Connect the device to your computer using a USB cable.
3 Follow the on-screen instructions.
Garmin Connect
21
Customizing Your Watch
Changing the Watch Face
Your watch comes preloaded with several watch faces.
1 Press
to view the menu.
2 Select
.
3 Swipe up or down to scroll through the available watch faces.
4 Tap the touchscreen to select the watch face.
Customizing the Controls Menu
You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing Widgets
1 Swipe right to view the controls menu.
The controls menu appears.
2 Hold the touchscreen.
The controls menu switches to edit mode.
3 To remove a shortcut from the controls menu, select
4 Select to add a shortcut to the controls menu.
NOTE: This option is available only after you remove at least one shortcut from the menu.
in the upper-right corner of the shortcut.
22
Customizing Your Watch
Controls Menu
The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the
From the watch face, swipe right.
Icon Name
Description
Alarms
Assistance
Enables or disables do not disturb mode to dim the screen and disable alerts and notifi-
Plays an audible alert on your paired phone, if it is within Bluetooth range. The Bluetooth
Find My Phone signal strength appears on the vívosmart 5 watch screen, and it increases as you move
closer to your phone.
Music
Controls music playback on your phone.
Notification
Phone
Displays notifications from your phone.
Enables or disables Bluetooth technology and your connection to your paired phone.
Syncs your watch with your paired phone.
Pulse Ox
Stopwatch
Sync
Timer
Watch Settings
You can customize some settings on your vívosmart 5 watch. Additional settings can be customized on your
Garmin Connect account.
Press
to view the menu, and select
.
: Allows you to pair your phone, sync with the Garmin Connect app, and adjust Bluetooth settings (Bluetooth
: Allows you to select the options that appear in the morning report.
: Displays the unit ID, software version, regulatory information, license agreement, and more (Viewing Device
Customizing Your Watch
23
Setting a Hydration Alert
You can create an alert to remind you to increase your fluid intake.
1 Press
to view the menu.
.
2 Select
>
3 Select Alert.
4 Select the alert frequency.
5 Select
.
System Settings
Press
to view the menu, and select
>
.
Brightness: Sets the brightness level of the display. You can use the Auto option to automatically adjust the
brightness based on the ambient light, or manually adjust the brightness level (Setting the Brightness Level,
page 24).
NOTE: A higher brightness level decreases battery life.
NOTE: A higher vibration level decreases battery life.
Timeout: Sets the length of time before the display turns off. This option impacts the battery and display life.
Gesture: Sets the gesture mode and gesture sensitivity.
NOTE: A higher gesture sensitivity level decreases battery life.
Language: Sets the language displayed on the watch.
USB Mode: Sets the watch to use mass storage mode or Garmin mode when connected to a computer.
Edit Widgets: Shows the location where you can edit widgets in Garmin Connect.
Edit Activities: Shows the location where you can edit activities in Garmin Connect.
Reset: Allows you to delete your user data and reset all settings to their default values (Restoring All Default
Power Off: Turns off the watch.
Setting the Brightness Level
1 Press
to view the menu.
2 Select
>
> Brightness.
3 Select the brightness level.
NOTE: The Auto option automatically adjusts the brightness based on the ambient light.
Setting the Vibration Level
1 Press
to view the menu.
2 Select
>
> Alert Vibration.
3 Select the vibration level.
NOTE: A higher vibration level decreases battery life.
Bluetooth Settings
Press
to view the menu, and select
>
.
Status: Turns Bluetooth technology on and off.
NOTE: Some Bluetooth settings appear only when Bluetooth technology is enabled.
Pair Phone: Allows you to pair your watch with a compatible Bluetooth enabled phone. This setting allows you
to use Bluetooth connected features using the Garmin Connect app, including notifications and activity
uploads.
Sync: Allows you to sync your watch with a compatible Bluetooth enabled phone.
24
Customizing Your Watch
Garmin Connect Settings
You can customize your watch settings, activity options, and user settings on your Garmin Connect account.
Some settings can also be customized on your vívosmart 5 watch.
• From the Garmin Connect app, select
or
, select Garmin Devices, and select your watch.
• From the devices widget in the Garmin Connect application, select your watch.
After customizing settings, you must sync your data to apply the changes to your watch (Syncing Your Data with
Appearance Settings
From your Garmin Connect watch menu, select Appearance.
Widgets: Allows you to customize the widgets that appear on your watch and reorder the widgets in the loop.
Display Options: Allows you to customize your display.
Alert Settings
From your Garmin Connect device menu, select Alerts.
Alarms: Allows you to set alarm clock times and frequencies for your device.
Smart Notifications: Allows you to enable and configure phone notifications from your compatible smartphone.
You can select to receive notifications During an Activity.
Abnormal Heart Rate Alerts: Allows you to set the device to alert you when your heart rate exceeds or drops
below a set threshold after a period of inactivity. You can set the alert threshold.
Move Alert: Allows your device to display a message and the move bar on the time of day screen when you have
been inactive for too long.
Relax Reminders: Allows you to set the device to alert you when your stress level is unusually high. The alert
encourages you to take a moment to relax, and the device prompts you to begin a guided breathing exercise.
Bluetooth Connection Alert: Allows you to enable an alert informing you when your paired smartphone is no
longer connected using Bluetoothtechnology.
Do Not Disturb During Sleep: Sets the device to turn on do not disturb mode automatically during your sleep
Customizing Activity Options
You can select activities to display on your watch.
1 From your Garmin Connect watch menu, select Activities.
2 Select the activities to display on your watch.
NOTE: The walking activity cannot be removed.
3 If necessary, select an activity to customize its settings, such as alerts and data screens.
Marking Laps
You can set your watch to use the Auto Lap® feature, which marks a lap automatically at every kilometer or mile.
This feature is helpful for comparing your performance over different parts of an activity.
NOTE: The Auto Lap feature is not available for all activities.
1 From your Garmin Connect watch menu, select Activities.
2 Select an activity.
3 Select Auto Lap.
Customizing Your Watch
25
Activity Tracking Settings
From your Garmin Connect device menu, select Activity Tracking.
NOTE: Some settings appear in a subcategory in the settings menu. App or website updates may change these
settings menus.
Pulse Ox: Allows your device to record up to four hours of pulse oximeter readings while you sleep.
Move IQ: Allows you to turn on and off Move IQ events. The Move IQ feature automatically detects activity
patterns, such as walking and running.
Auto Activity Start: Allows your device to create and save timed activities automatically when the Move IQ
feature detects you have been walking or running for a minimum time threshold. You can set the minimum
time threshold for running and walking.
Daily Steps: Allows you to enter your daily step goal. You can use the Auto Goal option to allow your device to
determine your step goal automatically.
Weekly Intensity Minutes: Allows you to enter a weekly goal for the number of minutes to participate in
moderate to vigorous intensity activities. The device also allows you to set a heart rate zone for moderate
intensity minutes and a higher heart rate zone for vigorous intensity minutes. You can also use the default
algorithm.
Custom Stride Length: Allows your device to more accurately calculate the distance traveled using your custom
stride length. You can enter a known distance and the number of steps it takes to cover the distance, and
Garmin Connect can calculate your step length.
Set as Preferred Activity Tracker: Sets this device to be your primary activity tracking device when more than
one device is connected to the app.
User Profile Settings
From your Garmin Connect watch menu, select User Profile.
Personal Information: Allows you to enter your personal details, such as birth date, gender, height, and weight.
Sleep: Allows you to enter your normal sleep hours.
Heart Rate Zones: Allows you to estimate your maximum heart rate and determine custom heart rate zones.
System Settings
From your Garmin Connect watch menu, select System.
Display Name: Allows you to set a name for the watch, which appears in places such as the morning report and
move alert.
Wrist Worn On: Allows you to select which wrist the watch is worn on.
NOTE: This setting is used for strength training and gestures.
Physio TrueUp: Allows your watch to sync activities, history, and data from other Garmin devices.
Time Format: Sets the watch to display time in a 12-hour or 24-hour format.
Date Format: Sets the watch to display the date in a month/day or day/month format.
Language: Sets the watch language.
Measurement Units: Sets the watch to display the distance traveled and temperature in statute or metric units.
26
Customizing Your Watch
Device Information
Charging the Watch
WARNING
This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product
box for product warnings and other important information.
NOTICE
To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or
1 Plug the small end of the USB cable into the charging port on your watch.
2 Plug the large end of the USB cable into a USB charging port.
The watch displays the current battery charge level.
Tips for Charging Your Watch
• Connect the charger securely to the watch to charge it using the USB cable (Charging the Watch, page 27).
You can charge the watch by plugging the USB cable into a Garmin approved AC adapter with a standard wall
outlet or a USB port on your computer.
• View the remaining battery graphic on the watch information screen (Viewing Device Information, page 29).
Device Information
27
Device Care
NOTICE
Avoid extreme shock and harsh treatment, because it can degrade the life of the product.
Do not use a sharp object to clean the device.
Never use a hard or sharp object to operate the touchscreen, or damage may result.
Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.
Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics,
alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.
Do not place in high temperature environments, such as a clothes dryer.
Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause
permanent damage.
Cleaning the Watch
CAUTION
Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive
skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help
prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist.
NOTICE
Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a
charger. Corrosion can prevent charging and data transfer.
1 Wipe the watch using a cloth dampened with a mild detergent solution.
2 Wipe it dry.
After cleaning, allow the watch to dry completely.
28
Device Information
Replacing the Band
1 Remove the device from the band.
2 Insert the device into the band, and stretch the band material around the device.
The mark on the device must align with the mark inside the band.
Viewing Device Information
You can view the unit ID, software version, and regulatory information.
1 Hold the touchscreen to view the menu.
2 Select
>
.
3 Swipe to view the information.
Device Information
29
Viewing E-label Regulatory and Compliance Information
The label for this watch is provided electronically. The e-label may provide regulatory information, such as
identification numbers provided by the FCC or regional compliance markings, as well as applicable product and
licensing information.
1 Press
to view the menu.
2 Select
>
> Regulatory Info.
Specifications
Battery type
Rechargeable, built-in lithium-polymer battery
Up to 7 days
Battery life
Operating temperature range
Charging temperature range
Wireless frequency
Water rating
From -20º to 45ºC (from -4º to 113ºF)
From 0º to 45ºC (from 32º to 113ºF)
2.4 GHz @ -4.69 dBm maximum
5 ATM1
Device Maintenance
Garmin Support Center
Go to support.garmin.com for help and information, such as product manuals, frequently asked questions,
videos, and customer support.
Device Repairs
If your device needs to be repaired, go to support.garmin.com for information about submitting a service
request with Garmin Product Support.
Getting More Information
• Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and
replacement parts.
This is not a medical device. The pulse oximeter feature is not available in all countries.
Product Updates
Your watch automatically checks for updates when connected to Bluetooth or Wi‑Fi®. You can manually check
for updates from the system settings (System Settings, page 24).On your computer, install Garmin Express
This provides easy access to these services for Garmin devices:
• Software updates
• Data uploads to Garmin Connect
• Product registration
1 The device withstands pressure equivalent to a depth of 50 m. For more information, go to www.garmin.com/waterrating.
30
Device Maintenance
Restoring All Default Settings
You can restore all of the watch settings back to the factory default values.
1 Press
to view the menu.
2 Select
>
> Reset.
3 Select an option:
• To reset all of the watch settings to the factory default values and save all user-entered information and
activity history, select Reset Default Settings.
• To reset all of the watch settings to the factory default values and delete all user-entered information and
activity history, select Delete Data and Reset Settings.
4 Follow the on-screen instructions.
Updating the Software Using the Garmin Connect App
Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect
Sync your watch with the Garmin Connect app (Syncing Your Data with the Garmin Connect App, page 21).
When new software is available, the Garmin Connect app automatically sends the update to your watch. The
update is applied when you are not actively using the watch. When the update is complete, your watch
restarts.
Updating the Software Using Garmin Express
Before you can update your watch software, you must download and install the Garmin Express application and
1 Connect the watch to your computer using the USB cable.
When new software is available, the Garmin Express application sends it to your watch.
2 After the Garmin Express application finishes sending the update, disconnect the watch from your computer.
Your watch installs the update.
Troubleshooting
Resetting the Watch
If the watch stops responding, you may need to reset it. This does not erase any of your data.
NOTE: Resetting the watch resets the move bar.
1 Hold
for 10 seconds.
.
2 Release
The watch briefly displays a triangle, and then it displays the watch face.
Is my phone compatible with my watch?
The vívosmart 5 watch is compatible with phones using Bluetooth technology.
My phone will not connect to the watch
• Bring the watch within range of your phone.
• If your watch and phone are already paired, turn Bluetooth off on both devices, and turn it back on.
• If your watch and phone are not paired, enable Bluetooth technology on your phone.
• On your phone, open the Garmin Connect app, select
enter pairing mode.
or
, and select Garmin Devices > Add Device to
• On your watch, press
to view the menu, and select
>
> Pair Phone to enter pairing mode.
Troubleshooting
31
Activity Tracking
My step count does not seem accurate
If your step count does not seem accurate, you can try these tips.
• Wear the watch on your non-dominant wrist.
• Carry the watch in your pocket when pushing a stroller or lawn mower.
• Carry the watch in your pocket when actively using your hands or arms only.
NOTE: The watch may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping
your hands, as steps.
The step counts on my watch and my Garmin Connect account do not match
The step count on your Garmin Connect account updates when you sync your watch.
page 21).
2 Wait while the watch syncs your data.
Syncing can take several minutes.
NOTE: Refreshing the Garmin Connect app does not sync your data or update your step count.
My stress level does not appear
Before the watch can detect your stress level, wrist-based heart rate monitoring must be turned on.
The watch samples your heart rate variability throughout the day during periods of inactivity to determine your
stress level. The watch does not determine your stress level during timed activities.
If dashes appear instead of your stress level, be still, and wait while the watch measures your heart rate
variability.
My intensity minutes are flashing
When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes
flash.
32
Troubleshooting
Touchscreen Tips
• Tap the touchscreen to make a selection.
• Double-tap to wake the watch.
• From the watch face, tap the touchscreen to cycle through data, such as steps and heart rate
.
• From the controls menu, hold the touchscreen to add, remove, and reorder the controls.
• From any screen, press
to return to the previous screen.
• Tap the widget screen to view additional details for the widget.
Tips for Erratic Heart Rate Data
If the heart rate data is erratic or does not appear, you can try these tips.
• Clean and dry your arm before putting on the watch.
• Avoid wearing sunscreen, lotion, and insect repellent under the watch.
• Avoid scratching the heart rate sensor on the back of the watch.
• Wear the watch above your wrist bone. The watch should be snug but comfortable.
• Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity.
NOTE: In cold environments, warm up indoors.
• Rinse the watch with fresh water after each workout.
Tips for Improved Body Battery Data
• For more accurate results, wear the watch while sleeping.
• Good sleep charges your Body Battery.
• Strenuous activity and high stress can cause your Body Battery to drain more quickly.
• Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.
Tips for Erratic Pulse Oximeter Data
If the pulse oximeter data is erratic or does not appear, you can try these tips.
• Remain motionless while the watch reads your blood oxygen saturation.
• Wear the watch above your wrist bone. The watch should be snug but comfortable.
• Hold the arm wearing the watch at heart level while the watch reads your blood oxygen saturation.
• Use a silicone or nylon band.
• Clean and dry your arm before putting on the watch.
• Avoid wearing sunscreen, lotion, and insect repellent under the watch.
• Avoid scratching the optical sensor on the back of the watch.
• Rinse the watch with fresh water after each workout.
Troubleshooting
33
Maximizing Battery Life
• In your phone notification center settings, limit the notifications that appear on your vívosmart 5 watch
• Turn off Bluetooth wireless technology when you are not using connected features (Bluetooth Settings,
page 24).
NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes, VO2 max., body
battery, stress level, and calories burned.
My watch display is difficult to see outside
The watch detects ambient light and automatically adjusts the backlight brightness to maximize battery life. In
direct sunlight, the screen gets brighter, but it may still be difficult to read. The automatic activity detection
Appendix
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.
If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 35) 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. The default maximum heart rate is
220 minus your age.
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.
34
Appendix
Heart Rate Zone Calculations
% of Maximum Heart
Rate
Zone
Perceived Exertion
Benefits
Beginning-level aerobic training,
reduces stress
1
2
3
4
5
50–60%
Relaxed, easy pace, rhythmic breathing
Comfortable pace, slightly deeper
breathing, conversation possible
Basic cardiovascular training, good
recovery pace
60–70%
70–80%
80–90%
90–100%
Moderate pace, more difficult to hold
conversation
Improved aerobic capacity, optimal
cardiovascular training
Fast pace and a bit uncomfortable,
breathing forceful
Improved anaerobic capacity and
threshold, improved speed
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
Superior
Excellent
Good
Percentile
20–29
55.4
30–39
54
40–49
52.5
50–59
48.9
60–69
45.7
70–79
42.1
95
80
51.1
48.3
44
46.4
43.4
39.5
36.7
60
45.4
42.4
39.2
35.5
32.3
Fair
40
41.7
40.5
<40.5
38.5
35.6
32.3
29.4
Poor
0–40
<41.7
<38.5
<35.6
<32.3
<29.4
Females
Superior
Excellent
Good
Percentile
20–29
49.6
30–39
47.4
40–49
45.3
39.7
36.3
33
50–59
41.1
36.7
33
60–69
37.8
33
70–79
36.7
95
80
43.9
42.4
30.9
60
39.5
37.8
30
28.1
Fair
40
36.1
34.4
30.1
<30.1
27.5
<27.5
25.9
Poor
0–40
<36.1
<34.4
<33
<25.9
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
Appendix
35
support.garmin.com
April 2022
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