Garmin Canada SMW2A Sports Monitoring Watch User Manual Manual 7

DynaStream Innovations Inc. Sports Monitoring Watch Manual 7

Manual 7

Forerunner 50 Owner’s Manual 7GettinG StartedUsing the Foot PodThe foot pod is on standby and ready to send data (like the heart rate monitor). As soon as you install the foot pod and start moving, the foot pod sends data to the Forerunner.1. Press the tabs on the lace clip. Lift and separate the foot pod from the lace clip. 2. Loosen your shoe laces slightly.3. Thread the lace clip through 2–3 secure sections of your shoelaces, allowing enough room at the top to tie the shoelaces as usual. Lace clip4. Tie your shoelaces securely to keep the foot pod in place during your workout. 5. Snap the foot pod into the lace clip. The foot pod must be pointed toward the front of your shoe.190-00839-00_0D.indd 7 7/31/2007 1:48:32 PM
8 Forerunner 50 Owner’s ManualGettinG Started6. Take a few steps to activate the foot pod. The LED blinks three times. (This may occur during installation.)7. Bring the Forerunner within range (3 m) of the foot pod.8. Press mode to access Train mode. The foot pod icon appears on the Train page. 9. Press view to access the DIST, LAP, or SPEED/PACE data pages.10. If or foot pod data does not appear, you may have to pair the foot pod and the Forerunner. See page 25. Calibrating the Foot PodCalibrating your foot pod is optional and can improve accuracy. There are two ways to adjust the calibration: auto and manual. Auto CalibrationThe minimum calibration distance is 400 m. For best results, calibrate the foot pod using the longest distance possible at your typical pace. A regulation track (one lap = 400 m) is more accurate than a treadmill.1. On the Train page, press and hold start/stop.2. Press view to advance to the PUSH CALIB setting.190-00839-00_0D.indd 8 7/31/2007 1:48:32 PM
Forerunner 50 Owner’s Manual 9GettinG Started3. Press start to begin recording.4. Run or walk the known distance. 5. Press stop.6. Use + and - to adjust the distance to the ACTUAL distance.7. Press view to save the calibrated distance.Manual CalibrationIf your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor.1. On the Train page, press and hold start/stop.2. Press view to advance to the CALIB setting.3. Use + and - to adjust the calibration factor.4. Press view to save the calibration factor.Removing the Foot PodPress the tabs on the front of the lace clip to remove the foot pod.Turning Off the Foot PodAfter 30 minutes of inactivity, the foot pod automatically powers off to conserve the battery (LED blinks twice). Using the GSC10™ Your Forerunner is compatible with the GSC10 speed and cadence sensor for bikes. The GSC10 is an optional accessory that is available at http://shop.garmin.com. For more information, see page 25. 190-00839-00_0D.indd 9 7/31/2007 1:48:32 PM
10 Forerunner 50 Owner’s Manualtime modetime modeTime mode is the default view of the Forerunner. After 30 minutes of inactivity, the Forerunner automatically jumps back to the Time page. Otherwise, press mode until the Time page appears.ChimesOn the Time page, press and hold view to toggle Chime mode. Set the TimeSee page 3. Set the Alarm1. On the Time page, press start/stop. The Alarm page appears.2. Press and hold start/stop until the hour setting blinks.3. Use + and - to adjust the hour.TIP: Press and hold + or - to scroll quickly through the hours, minutes, and other Time mode settings.4. Press view to advance to the minutes setting.190-00839-00_0D.indd 10 7/31/2007 1:48:35 PM
Forerunner 50 Owner’s Manual 11time mode5. Use + and - to adjust the minutes.6. Whennished,pressmode to resume Alarm mode.7. Press lap/reset to activate (or deactivate) the alarm. The icon appears on the Time and Alarm pages.Set a Second Time ZoneYou can set the Forerunner time for two time zones. 1. On the Time page, press and hold lap/reset to switch to the second time zone. The icon appears on the Time page.2. Follow the instructions on page 3 to set the time. 3. Press and hold lap/reset to switchbacktothersttimezone.More Time OptionsPress lap/reset to switch the view between day and month.Press and hold lap/reset to switch time zones.••190-00839-00_0D.indd 11 7/31/2007 1:48:36 PM
12 Forerunner 50 Owner’s Manualtrain modetrain modeTrain mode displays your current workout settings and data. Press mode until the Train page appears. Timed Workout1. Press start to begin an active session. Press lap to mark a known position or distance during your workout.Press view to scroll through data pages. Press and hold view to view secondary data pages.•••2. Whennished,pressstop. 3. To save the workout, press and hold lap/reset. Use + and - to toggle YES or NO. Press viewtoconrm.Training SettingsNOTE: Training settings cannot be modied during an active session in Train mode.1. On the Train page, press and hold start/stop. 2. Press view to advance to the next setting. The following settingscanbemodied:UNITS–change units to miles or kilometers.•190-00839-00_0D.indd 12 7/31/2007 1:48:37 PM
Forerunner 50 Owner’s Manual 13train modePACE SHOW–display pace in minutes per mile/kilometer. OR SPEED SHOW–display speed in miles/kilometers per hour.AUTO–turn Auto Lap® feature on or off. Laps are triggered by distance. If set to ON, press view again to enter the distance. When AUTO lap is ON, you cannot use the lap button to manually mark laps.ZONES–turn training zones feature on or off. See Training Zones.PUSH CALIB–calibrate foot pod by running a known distance, see page 8.TxPAIR–see page 17.•••••CALIB–enter calibration factor to adjust foot pod calibration to a known value. See page 8.WHEEL–enter wheel circumference in mm (GSC10 required).WGT LB–enter your weight (pounds or kilograms determined by UNITS setting)GENDERPUSH PAIR–see page 25.3. Use + and - to toggle or change numeric settings. 4. Press mode at any time to return to the Train page.Training Zones1. On the Train page, press and hold start/stop. 2. Press view to advance to the ZONES setting.•••••190-00839-00_0D.indd 13 7/31/2007 1:48:37 PM
14 Forerunner 50 Owner’s Manualtrain mode3. Press + to set ZONES to ON. 4. Press view to advance to the next training zone setting. Use + and - to toggle or adjust numeric values for each zone limit. The following training zonesettingscanbemodied:Audible zone alarmsPace and speed zones (foot pod required)Heart rate zone (heart rate monitor required)Bike speed and cadence zones (GSC10 required)NOTE: During a workout with training zones, the and icons ash if you are above or below the specied range.••••Running ZonesUse the foot pod to track speed, distance, steps, and pace during a workout on the Forerunner indoors or outdoors. You can set the low and high zone limits based on either speed or pace. The ZONES must be set to ON. 1. On the Train page, press and hold start/stop. 2. Press view, and then select PACE SHOW or SPEED SHOW.3. Press view to advance to ZONES.4. Press + to set ZONES to ON. 5. Press view to advance to ZO RUN. 190-00839-00_0D.indd 14 7/31/2007 1:48:37 PM
Forerunner 50 Owner’s Manual 15train mode6. Press + to set ZO RUN to ON.7. Press view to advance to the RUN LO and RUN HI settings. Use + and - to toggle or adjust numeric values for each zone limit.Heart Rate ZonesSetting heart rate zone is very similar to setting speed or pace zones, see page 14.Many runners and other athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of tness. A heart rate zone is a set range of heartbeats per minute. The ve commonly accepted heart rate zones are numbered from 1–5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate. How Do Heart Rate Zones Affect Your Fitness Goals?Knowing your heart rate zones can help you measure and improve your tness 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 decrease your risk of injury.•••190-00839-00_0D.indd 15 7/31/2007 1:48:37 PM

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