Garmin 01253 LOW POWER COMMUNICATIONS TRANSMITTER User Manual USERS MANUAL

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USERS MANUAL

FORERUNNER® 405owner’s manualGPS-ENABLED SPORTS WATCH WITH WIRELESS SYNC

All rights reserved. Except as expressly provided herein, no part of this manual may be reproduced, copied, transmitted, disseminated, downloaded or stored in any storage medium, for any purpose without the express prior written consent of Garmin. Garmin hereby grants permission to download a single copy of this manual onto a hard drive or other electronic storage medium to be viewed and to print one copy of this manual or of any revision hereto, provided that such electronic or printed copy of this manual must contain the complete text of this copyright notice and provided further that any unauthorized commercial distribution of this manual or any revision hereto is strictly prohibited.Information in this document is subject to change without notice. Garmin reserves the right to change or improve its products and to make changes in the content without obligation to notify any person or organization of such changes or improvements. Visit the Garmin Web site (www.garmin.com) for current updates and supplemental information concerning the use and operation of this and other Garmin products.Garmin®, Forerunner®, Garmin Training Center®, Auto Pause®, Auto Lap®, Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect™, Dynastream™, ANT™, ANT Agent™, and ANT+Sport™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.Other trademarks and trade names are those of their respective owners.December 2007 Part Number 190-00700-00 Rev. A Printed in Taiwan© 2007 Garmin Ltd. or its subsidiariesGarmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Tel. (913) 397.8200 or (800) 800.1020 Fax (913) 397.8282Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9RB UK Tel. +44 (0) 870.8501241 (outside the UK) 0808 2380000 (within the UK) Fax +44 (0) 870.8501251Garmin Corporation No. 68, Jangshu 2nd Road, Shijr, Taipei County, Taiwan Tel. 886/2.2642.9199 Fax 886/2.2642.9099

DRAFTForerunner 405 Owner’s Manual iIntroductionIntroductionThank you for purchasing the Garmin® Forerunner® 405 GPS-enabled sports watch.WARNING: Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information.Product RegistrationHelp us better support you by completing our online registration today. Go to http://my.garmin.com. Keep the original sales receipt, or a photocopy, in a safe place.Contact GarminIn the USA, contact Garmin Product Support by phone: (913) 397.8200 or (800) 800.1020, Monday–Friday; or go to www.garmin.com/support.In Europe, contact Garmin (Europe) Ltd. at +44 (0) 870.8501241 (outside the UK) or 0808 2380000 (within the UK).Free Garmin Software Go to www.garmin.com /forerunner405 to download the Garmin Connect™ Web-based software or the Garmin Training Center® computer software. Use this software to store and analyze your workout data.

DRAFTii Forerunner 405 Owner’s ManualIntroductionTable of ContentsIntroduction .......................... iProduct Registration ................... iContact Garmin .......................... iFree Garmin Software ............... iCaring for the Forerunner ......... ivGetting Started .................... 1Using the Touch Bezel ...............1Touch Bezel Areas and Buttons ......................................2Bezel Tips ..................................3Locking the Bezel ......................3Power Save Mode .....................3Step 1: Charge the Battery ........4Step 2: Congure Your Forerunner .................................5Step 3: Pair the Heart Rate Monitor (Optional) ......................5Step 4: Acquire Satellite Signals .......................................7Step 5: Go for a Run!.................8Step 6: Download Free Software ....................................8Step 7: Pair Your Computer and Forerunner .................................9Step 8: Transfer Data to Your Computer ...................................9Time/Date Mode ................ 10Training Mode ................... 11About the Training Page .......... 11Auto Pause® ........................... 11Auto Lap® ................................12Auto Scroll ...............................12Sport Mode ..............................13Speed Units .............................13Virtual Partner ..........................13Workouts .................................14Courses ...................................18GPS Mode .......................... 20About GPS...............................21History ............................... 22Viewing Activities .....................22

DRAFTForerunner 405 Owner’s Manual iiiIntroductionTransferring History to Your Computer .................................22Deleting History .......................23Settings ............................. 24Data Fields ..............................24User Prole ..............................27Alarms .....................................27Time .........................................27System.....................................28ANT+Sport ...............................29Using Accessories ........... 31Pairing Accessories .................31Heart Rate Monitor ..................32Foot Pod ..................................35GSC 10 ....................................36Appendix ........................... 37Resetting the Forerunner.........37Clearing User Data ..................37Updating the Software .............37Battery Information ..................38Specications ..........................38Software License Agreement...40Declaration of Conformity ........41Troubleshooting .......................42Heart Rate Zone Table ............43Index .................................. 44

DRAFTiv Forerunner 405 Owner’s ManualIntroductionCaring for the ForerunnerClean the Forerunner and the heart rate monitor using a cloth dampened with a mild detergent solution. Wipe dry. Avoid chemical cleaners and solvents that may damage plastic components.Do not store the Forerunner where prolonged exposure to temperature extremes may occur (such as in the trunk of a car), as permanent damage may result. User information, such as history, locations, and tracks, is retained indenitely in the memory of the unit without the need for external power. Back up important user data by transferring it to Garmin Connect or Garmin Training Center. See page 9.Water ImmersionThe Forerunner is waterproof to IEC Standard 60529 IPX7. It can withstand immersion in 1 meter of water for 30 minutes. Prolonged submersion can cause damage to the unit. After submersion, be certain to wipe dry and air dry the unit before using or charging. CAUTION: The Forerunner is not intended to be used while swimming. Swimming or prolonged water submersion can cause a short in the unit, which can in rare cases result in a minor skin burn or irritation in the area of the unit.

DRAFTForerunner 405 Owner’s Manual 1Getting StartedGetting StartedWARNING: This product contains a non-replaceable lithium-ion battery. See the Important Safety and Product Information guide in the product box for important battery safety information.WARNING: Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information.Using the Touch BezelThe silver bezel around the watch face acts as a multifunction button. Tap: quickly press your nger on the bezel to make a selection, toggle a menu option, or change pages.Touch and hold: hold your nger on one of the four labeled areas on the bezel to switch modes.Double press: press two ngers on two areas on the bezel to turn on the backlight. Touch and drag (scroll): press your nger on the bezel and drag it around the bezel to scroll through the menu options or to increase or decrease values.

DRAFT2 Forerunner 405 Owner’s ManualGetting StartedTouch Bezel Areas and Buttonstesarlep//tiemdate➊➋➏➍➌➎➊ time/date: touch and hold to enter time/date mode.➋ GPS: touch and hold to enter GPS mode.➌ menu: touch and hold to open the menu page. ➍ training: touch and hold to enter training mode.➎ start/stop/enter:Press to start/stop the timer in training mode.Press to make a selection.Press to exit power save mode.➏ lap/reset/quit:Press to create a new lap in training mode.Press and hold to reset the timer in training mode.Press to exit a menu or page.Press to exit power save mode.•••••••

DRAFTForerunner 405 Owner’s Manual 3Getting StartedBezel TipsTouch the bezel rmly.Touch the bezel on the outer ring, where the words appear, not the inner ring near the watch face. Make each bezel selection a separate action.Do not rest your nger or thumb on the bezel while using it.Do not wear thick gloves while using the bezel. If bezel is wet, wipe the bezel dry before using it.Locking the BezelTo prevent accidental bezel taps, press enter and quit simultaneously. To unlock the bezel, press enter and quit simultaneously again.••••••Power Save ModeAfter a period of inactivity, the Forerunner switches to power save mode. The Forerunner is inactive if the timer is not running, you are not navigating to a destination and viewing the navigation page, and you have not pressed any buttons or tapped the bezel. While in power save mode, you can view the time of day, turn on the backlight, and use the ANT+Sport computer connection. To exit power save mode, press enter or quit.

DRAFT4 Forerunner 405 Owner’s ManualGetting StartedStep 1: Charge the BatteryYour Forerunner ships with the power off to conserve the battery. Charge the Forerunner for at least 3 hours before using it. The length of time a fully charged battery will last depends upon usage. For more battery information, see page 38. NOTE: To prevent corrosion, thoroughly dry the charging contacts and surrounding area before charging. TIP: The Forerunner will not charge when outside the temperature range of 32°F–122°F (0°C–50°C).1. Plug the USB connector on the charging clip cable into the AC adapter.2. Plug the AC adapter into a standard wall outlet.3. Align the charging clip posts with the contacts on the back of the Forerunner.N9Ì Ï 02F o r e r u n ne r40 512345678FCC ID:IPH-01253IC: 1792A-01253Designed in the USAMade in TaiwanContacts 4. Clip the charger securely over the face of the Forerunner.

DRAFTForerunner 405 Owner’s Manual 5Getting Startedtesarlep//tiemdateCharging clipStep 2: Congure Your ForerunnerThe rst time you use your Forerunner, follow the on-screen instructions to learn how to use the bezel and congure the Forerunner. If you are using an ANT+Sport™ heart rate monitor, select Yes during the conguration to allow the heart rate monitor to pair (connect) with your Forerunner. See Step 3 for more information. Step 3: Pair the Heart Rate Monitor (Optional)While you are trying to pair with your heart rate monitor with your Forerunner for the rst time, move away (10 m) from other ANT+Sport accessories. The heart rate monitor is on standby and ready to send data. Wear the heart rate monitor directly on your skin, just below your breastplate. It should be snug enough to stay in place during your run.1. Push one tab on the strap through the slot in the heart rate monitor. Press the tab down.2. Wet both sensors on the back of the heart rate monitor to create a strong connection between your chest and the transmitter.

DRAFTForerunner 405 Owner’s Manual 7Getting StartedStep 4: Acquire Satellite SignalsTo set the correct time of day and begin using the Forerunner, you must acquire GPS satellite signals. It may take a few minutes to acquire signals. NOTE: To turn off the GPS receiver and use the Forerunner indoors, see page 20. NOTE: You cannot acquire satellites in power save mode. To exit power save mode, press enter or quit.1. Go outdoors to an open area. For the best reception, make sure the antenna of the Forerunner is oriented toward the sky.tesarlep//tiemdateAntenna location2. Touch and hold training to enter training mode.3. Stand still and do not begin moving until the locating satellites page disappears. When you are receiving satellite signals, the GPS icon appears in the training mode pages.

DRAFT8 Forerunner 405 Owner’s ManualGetting StartedStep 5: Go for a Run! TIP: Set your user prole so the Forerunner can calculate calories correctly. Touch and hold menu > select Settings > User Prole.1. Touch and hold training. 2. Press start to start the timer. 3. After completing your run, press stop. 4. Press and hold reset to save your run data and reset the timer.Step 6: Download Free SoftwareANT Agent™ allows you to use your Forerunner with Garmin Connect, a Web-based training tool, and Garmin Training Center, a computer-based training tool.1. Go to www.garmin.com /forerunner405.2. Follow the on-screen instructions to download and install ANT Agent.

DRAFTForerunner 405 Owner’s Manual 9Getting StartedStep 7: Pair Your Computer and Forerunner NOTE: Before connecting the USB ANT™ stick to your computer, you must download software as instructed in Step 5 so that the necessary USB drivers are installed.1. Plug the USB ANT stick into an available USB port on your computer.2. Bring your Forerunner within range (3 m) of your computer. 3. When the ANT Agent nds your Forerunner, ANT Agent displays a unique number and asks you if you want to pair. Select yes. 4. Your Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner to complete pairing process.Step 8: Transfer Data to Your ComputerBring your Forerunner within range (3 m) of your computer. ANT Agent transfers data between your Forerunner and Garmin Connect. This may take a few minutes. Use Garmin Connect to view and analyze your data.

DRAFT10 Forerunner 405 Owner’s ManualTime/Date ModeTime/Date ModeTouch and hold time/date to enter time/date mode. Tap the bezel to scroll through the available pages:TimeTime2. Time for the second time zone, if turned on. Battery gaugeAlarm set (if any)Goal/progress indicator (if any)Today’s scheduled workouts ••••••transferred from Garmin Connect or Garmin Training Center (if any) TIP: While on the time2, alarm, or workout pages, press the enter button to setup time2, set the alarm, or do the scheduled workout.

DRAFTForerunner 405 Owner’s Manual 11Training ModeTraining ModeThe Forerunner offers several training features and optional settings. About the Training PageTap the bezel to scroll through the available pages.To customize the data elds on the training pages, see page 24.Auto Pause® 1. Touch and hold menu > select Training > Options > Auto Pause.2. Select one of the following options:OffCustom Pace—pauses timer automatically when your speed drops below a specied value.When Stopped—pauses timer automatically when you stop moving. 3. Press quit to exit.Auto Pause is helpful if your training includes stop lights or other places where you need to slow down or stop. •••

DRAFT12 Forerunner 405 Owner’s ManualTraining ModeAuto Lap® You can use Auto Lap to automatically mark the lap at a specic position or after you have traveled a specic distance. This setting is helpful for comparing your performance over different parts of a run (every 2 miles or major hill, for example).To set Auto Lap:1. Touch and hold menu > select Training > Options > Auto Lap. 2. Select By Distance to enter a value or By Position to choose an option:Lap Press Only—marks a lap each time you press lap and each time you pass any of those locations again.•Start and Lap—marks a lap at the GPS location where you press start and at any locations during the run where you pressed lap.Mark and Lap—marks a lap at the specic GPS location you mark when you select this option and at any location during the run where you pressed lap.3. Press quit to exit. NOTE: When doing a course (page 18), use By Position to mark laps at all of the lap positions marked in the course. Auto ScrollUse the auto scroll feature to automatically cycle through all of the training data pages while the timer is running. ••

DRAFTForerunner 405 Owner’s Manual 13Training ModeTo use auto scroll: 1. Touch and hold menu > select Training > Options > Auto Scroll.2. Select a display speed: Slow, Medium, or Fast.3. Press quit to exit.Sport ModeTouch and hold menu > select Training > Options > Sport Mode to select a sport mode. Running is the default sport mode. Select Biking to use heart rate zones, calorie calculations, and speed zones that are specic for biking. Also, the activity is tagged as biking activity when your history is uploaded to your computer. Speed UnitsTouch and hold menu > select Training > Options > Speed Units. Select Pace or Speed for the speed units. NOTE: Changing speed units does not change your custom data elds (page 24).Virtual PartnerTouch and hold menu > select Training > Options > Virtual Partner > On. Your Virtual Partner is a unique tool designed to help you meet your training goals. The Virtual Partner competes with you every time you and the timer are running. If you make changes to the Virtual Partner pace/speed before you start

DRAFT14 Forerunner 405 Owner’s ManualTraining Modethe timer, those changes are saved. If you make changes to the Virtual Partner during the run, when the timer is started, the changes will not be saved when the timer is reset. If you make changes to the Virtual Partner during a run, the Virtual Partner uses the new pace from your location.To change the Virtual Partner (VP) pace:1. Touch and hold training to enter Training Mode. 2. Tap the bezel to view the Virtual Partner page.Virtual PartnerYou3. Touch and drag clockwise to increase the VP pace. Touch and drag counter-clockwise to decrease the VP pace.4. To save the changes, tap the bezel or wait for the page to timeout.WorkoutsTouch and hold menu > select Training > Workouts to choose the type of workout right for you.Simple, interval, and heart rate workouts are replaced each time you create a workout of the same type.

DRAFTForerunner 405 Owner’s Manual 15Training ModeAdvanced workouts must be created in Garmin Connect or Garmin Training Center. NOTE: While performing a workout, tap the bezel to view more data pages.When you complete all steps in your workout, the “Workout Finished” message appears.To end a workout early:1. Press stop. 2. Press and hold reset.Simple WorkoutsSimple workouts can be based on the following custom goals:TimeDistanceCalories•••To set up a simple workout:1. Touch and hold menu > select Training > Workouts > Simple.2. Select the Type of simple workout.3. Enter the Duration value.4. Select Do Workout.5. Press start.Heart Rate Workouts NOTE: To use heart rate workouts, you must have a heart rate monitor.You can use the Forerunner to train using a specic heart rate zone or custom range of beats per minute (bpm). The Type and Duration settings function the same as a simple workout.

DRAFT16 Forerunner 405 Owner’s ManualTrainingTo create a heart rate workout: 1. Touch and hold menu > select Training > Workouts > Heart Rate.2. Select the Zone you want to use. The minimum and maximum heart rate values are automatically set based on your heart rate zones. For more information about heart rate zones, see page 33 and page 43. OR Select Custom to set your own minimum and maximum heart rate (bpm) values. NOTE: The minimum value is 35 bpm. The maximum value is 250 bpm. When entering custom bpm values, the minimum and the maximum values must be at least 5 bpm apart.3. Select the Type of heart rate workout.4. Enter the Duration value.5. Select Do Workout.6. Press start. Interval WorkoutsYou can create interval workouts with your Forerunner. The intervals can be based on time or distance for the run and rest portions of the workout. To create an interval workout:1. Touch and hold menu > select Training > Workouts > Interval.2. Select the Type of interval workout.3. Enter the Duration value.4. Select the Rest Type.5. Enter the Duration value.6. Enter the Reps value.

DRAFTForerunner 405 Owner’s Manual 17Training7. Select Warmup Yes and Cooldown Yes (optional).8. Select Do Workout.9. Press start.If you are doing a warm up or cool down, press lap at the end of your warm-up lap to start your rst interval. At the end of your last interval, the Forerunner automatically starts a cool-down lap. When you are nished cooling down, press lap to end your workout. As you approach the end of each interval, an alarm counts down the time until a new interval begins. To end an interval early, press the lap/reset button.Advanced WorkoutsAdvanced workouts can include goals for each workout step and varied distances, times, and calories. Use Garmin Connect or Garmin Training Center to create and edit workouts and transfer them to your Forerunner. You can also schedule workouts using Garmin Connect or Garmin Training Center. You can plan workouts in advance and store them on your Forerunner. NOTE: For more information about transferring data to your Forerunner, see page 9. TIP: In time/date mode, tap the bezel to view today’s scheduled workout. Press enter to do the workout.To start an advanced workout:1. Touch and hold menu > select Training > Workouts > Advanced.2. Select the workout.

DRAFT18 Forerunner 405 Owner’s ManualTraining3. Select Do Workout. 4. Press start.After you begin an advanced workout, the Forerunner displays each step of the workout, including the name of the step, the goal (if any), and current workout data. As you approach the end of each step, an alarm counts down the time until a new step begins.To end an advanced workout step early:Press the lap/reset button.To delete an advanced workout:1. Touch and hold menu > select Training > Workouts > Advanced.2. Select the workout.3. Select Delete Workout > Yes.4. Press quit to exit.CoursesAnother way you can use the Forerunner for custom training is to follow courses based on a previously recorded activity. You can follow the course trying to match or exceed previously set goals. You can also race against the Virtual Partner when training with courses. Creating CoursesUse Garmin Connect or Garmin Training Center to create courses and course points and transfer them to your Forerunner. NOTE: For more information about transferring data to your Forerunner, see page 9.To start a course:1. Touch and hold menu > select Training > Courses.

DRAFTForerunner 405 Owner’s Manual 19Training2. Select a course from the list. 3. Select Do Course. 4. Press start. History is recorded even if you are not on the course. When you are following a course in training mode, tap the bezel to view the navigation page. To end a course manually, press stop > press and hold reset.Doing a CourseYou can include a warm up before you begin your course. Press start to begin the course, and then warm up. Stay away from your course path as you warm up. When you are ready to begin your course, head toward your course. When you are on any part of the course path, the Forerunner displays an “On Course” message. When you start a course, your Virtual Partner also starts the course. If you are warming up and are not on the course, the rst time that you join the course, your Virtual Partner restarts the course from your current location. If you stray away from the course, the Forerunner displays an “Off Course” message. Use the navigation page to nd your way back to the course.To delete a course:1. Touch and hold menu > select Training > Courses.2. Select a course from the list.3. Select Delete Course.4. Select Yes to delete the course.5. Press quit to exit.

DRAFT20 Forerunner 405 Owner’s ManualGPS ModeGPS ModeTouch and hold GPS to view the GPS menu. Satellites—view information about the GPS signals the Forerunner is currently receiving. The black bars represent the strength of each satellite signal. The number of the satellite appears below each bar. The GPS accuracy appears at the bottom of the page. GPS—turn GPS on or off (for indoor use). NOTE: When GPS is off, speed and distance data are not available, unless you are using the foot pod. Save Location—save your current location. Press enter to edit the location. Press quit to exit. To mark a known location using coordinates:1. Touch and hold GPS > select Save Location.2. Press enter > select Position.3. Enter the known coordinates. 4. Edit the location name and elevation (optional).Go To Location—select a location from the list, and then select Go. Your Forerunner navigates you to the saved location using the navigation page.

DRAFTForerunner 405 Owner’s Manual 21GPS ModeTo stop navigating to the location, tap the bezel and select Stop Go To.To edit a location:1. Touch and hold GPS > select Go To Location.2. Select the location you would like to edit. 3. Select Edit. 4. Select an option to edit.To delete a location, touch and hold GPS > select Go To Location. Select the location you would like to delete. Select Delete > Yes. Back To Start—navigates you back to your starting point. NOTE: You must start the timer to use Back To Start.About GPSThe Global Positioning System (GPS) is a satellite-based navigation system made up of a network of 24 satellites. GPS works in any weather conditions, anywhere in the world, 24 hours a day. There are no subscription fees or setup charges to use GPS. For more information, go to www.garmin.com/aboutGPS.

DRAFT22 Forerunner 405 Owner’s ManualHistoryHistoryYour Forerunner automatically saves history when you start the timer. The Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data (when recording approximately 1 trackpoint every 4 seconds). Tracklog data includes your GPS position (if available) and accessory data such as heart rate data.When the Forerunner memory is full, your oldest tracklog data is overwritten. Upload your history to Garmin Connect or Garmin Training Center periodically to keep track of all of your data. NOTE: Your Forerunner will not automatically delete or overwrite your lap summary data. See the next page to learn how to delete lap data.You can view the following History on your Forerunner: time, distance, average pace/speed, calories, average heart rate data (if applicable), and average cadence (if applicable). Viewing Activities1. Touch and hold menu > select History > Activities.2. Use the bezel to scroll through the activities. Tap the bezel to view lap information.3. Press quit to exit.Transferring History to Your ComputerFor information about transferring data to your computer, see page 9.

DRAFTForerunner 405 Owner’s Manual 23HistoryDeleting HistoryAfter you have transferred your history to Garmin Connect or Garmin Training Center, you can delete the history from your Forerunner.1. Touch and hold menu > select History > Delete.2. Select an option:All Activities—delete all activities from the history.Old Activities—delete activities recorded more than one month ago.Totals—reset all your totals.Deleting Individual Runs and LapsYou can delete runs, laps, and totals individually. •••1. Touch and hold menu > select History > Activities.2. Use the bezel to scroll through the activities. Tap the bezel to view lap information.3. Press and hold reset while viewing the run or lap. 4. Select Yes. Deleting TotalsThe Forerunner records the toal distance traveled and time you have worked out with your Forerunner. 1. Touch and hold menu > select History > Totals.2. Tap the bezel and select Yes to delete the total.

DRAFT24 Forerunner 405 Owner’s ManualSettingsSettingsTouch and hold menu > select Settings. TIP: When nished selecting options or entering values on your Forerunner, press enter to save the setting.Data FieldsYou can show/hide the following pages and customize up to three data elds on each of the pages:Training 1 (always shown)Training 2Training 3Heart Rate (only appears when the Forerunner is receiving heart rate data)••••To set data elds:1. Touch and hold menu > select Settings > Data Fields.2. Select one of the training pages.3. Select the number of data elds.4. Use the bezel to select and change the data elds. 5. Repeat for each page you wish to customize. Data Field Options* Denotes a eld showing statute or metric units.** Requires optional accessory.Data Field DescriptionCadence ** Steps per minute or revolutions of the crank arm per minute.

DRAFTForerunner 405 Owner’s Manual 25SettingsData Field DescriptionCadence–Avg **Average cadence for the duration of your current ride.Cadence–Lap **Average cadence for the current lap.Calories Number of calories burned.Distance * Distance traveled on the current run.Dist–Lap * Distance traveled in the current lap.Dist–Last Lap *Distance of the last completed lap.Elevation * Distance above/below sea level. GPS AccuracyMargin of error for your exact location. For example, your GPS location is accurate to within +/- 19 ft.Data Field DescriptionGrade Calculation of rise over run. For example, if for every 10 feet you climb (elevation) you travel 200 feet (distance), your grade is 5%.HR Heart rate in beats per minute (bpm).HR–%Max Percentage of maximum heart rate.HR Zone Current range of heart rate (1–5). The default zones are based on your maximum heart rate and user prole.HR–Avg Average heart rate for the run.

DRAFT26 Forerunner 405 Owner’s ManualSettingsData Field DescriptionHR–Avg %MaxAverage percentage of maximum heart rate for the run.HR–Lap Average heart rate for the lap.HR–Lap %MaxAverage percentage of maximum heart rate for the lap.Heading Current direction you are traveling.Laps Amount of laps completed.Pace * Current pace.Pace–Avg * Average pace for the run.Pace–Lap * Average pace in the current lap. Pace–Last Lap *Average pace during the last full lap.Speed * Current speed.Data Field DescriptionSpeed–Avg *Average speed for the run.Speed–Lap *Average speed in the current lap.Speed–Last Lap *Average speed during the last full lap.Sunrise Time of sunrise based on your GPS position.Sunset Time of sunset based on your GPS position.Time Stopwatch time.Time–Avg LapAverage time to complete the laps so far.Time–Lap Amount of time in the current lap.

DRAFTForerunner 405 Owner’s Manual 27SettingsData Field DescriptionTime–Last LapAmount of time to complete the last full lap.Time Of DayCurrent time of day based on your time settings (format, time zone, and daylight saving time).User ProleTouch and hold menu > select Settings > User Prole. The Forerunner uses information that you enter about yourself to calculate calorie consumption. Set your user prole before you begin using the Forerunner to ensure that it is recording accurate data. AlarmsTouch and hold menu > select Settings > Alarms.Set Alarm—turn alarm on or off. When the alarm is on, tap the bezel in time/date mode to view the alarm time.Set Time—use the bezel to set the alarm time. TIP: When the alarm sounds, press enter to snooze for 9 minutes, or press quit to turn off the alarm.Type—set the alarm occurrence to Daily or Once.TimeThe Forerunner automatically sets the time of day using GPS satellite signals. If you lose battery power,

DRAFT28 Forerunner 405 Owner’s ManualSettingsyou must charge the battery and then acquire satellites to reset the time of day.Touch and hold menu > select Settings > Time.Time Format—select 12 Hour or 24 Hour.Time Zone—select your time zone or a nearby city.DST (Daylight Saving Time)—select Yes, No, or Auto. The Auto setting automatically adjusts the time for daylight saving based on your time zone.Time2—turn Time2 on or off. When Time2 is on, you can set Time2 Format, Time2 Zone, and Time2 DST. Tap the bezel in time/date mode to view Time2. SystemTouch and hold menu > select Settings > System. Language—change the on-screen text language. Changing the text language does not change the language of user-entered data, such as course names. Alert Tones—turn message tones on or off. Key Tones—turn button and bezel tones on or off.Sensitivity—select the touch sensitivity level for the bezel. Select High to make the bezel respond to a lighter tap than Low. Contrast—select the amount of screen contrast.About—view your software version,

DRAFTForerunner 405 Owner’s Manual 29SettingsGPS version, and unit ID.Units—select Statute or Metric for the units of measure.BacklightTouch and hold menu > select Settings > System > Backlight. Mode—select how the backlight turns on. Select Manual to press two ngers on the bezel to turn on the backlight for the timeout period. Select Keys and Alerts to turn on the backlight once with the two nger press, and then any time a key is pressed or when an alert message appears. Select Off to always have the backlight off. Timeout—select the amount of time the backlight stays on. Use a short backlight setting to conserve battery power.Brightness—adjust the brightness. ANT+SportAccessoriesSee pages 31 to 36 for information about accessories.ComputerMove away (10 m) from other ANT+Sport accessories while the Forerunner is trying to pair with the computer for the rst time. 1. Verify that the computer is set up for data upload and that pairing is enabled in the ANT Agent. See page 9.2. Touch and hold menu > select Settings > ANT+Sport > Computer.4. Select Pairing > On.

DRAFT30 Forerunner 405 Owner’s ManualSettings5. Bring your Forerunner within range (3 m) of the computer.6. When the ANT Agent nds your Forerunner, ANT Agent displays a unique number and asks you if you want to pair. Select yes. 7. Your Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner to complete pairing process. NOTE: You can prevent your Forerunner from transferring data to/from any computer, even a paired computer. Touch and hold menu > select Settings > ANT+Sport > Computer > Enabled > No.Send All DataBy default, your Forerunner only sends new data to your computer. You can force the Forerunner to send all data to your computer. Touch and hold menu > select Settings > ANT+Sport > Computer > Force Send > Yes. All data will be sent again.Unit to UnitYou can transfer advanced workouts, courses, and locations to and from another Forerunner 405. 1. In the sending Forerunner, touch and hold menu > select Settings > ANT+Sport > Unit to Unit > Transfer. Select the data you want to send. 2. In the receiving Forerunner, touch and hold menu > select Settings > ANT+Sport > Unit to Unit > Receive.The sending Forerunner connects to the other Forerunner and sends the data.

DRAFTForerunner 405 Owner’s Manual 31Using AccessoriesUsing AccessoriesThe following ANT+Sport accessories are compatible with the Forerunner 405:Heart rate monitorFoot PodGSC 10 speed and cadence bike sensorUSB ANT stick (see page 29)To purchase accessories, go to http://buy.garmin.com or contact your Garmin dealer.Pairing AccessoriesIf you purchased an accessory with ANT+Sport wireless technology, you need to pair it with your Forerunner.Pairing is connecting ANT+Sport accessories, such as the heart rate ••••monitor, with your Forerunner. The pairing process only takes a few seconds when the accessories are activated and functioning correctly. When paired, your Forerunner only receives data from your accessory, even if you are near other accessories. After you pair the rst time, your Forerunner automatically recognizes your accessory each time the accessory is activated. To pair accessories:1. Move away (10 m) from other accessories. Bring the accessory to be paired within range (3 m) of the Forerunner.2. Touch and hold menu > select Settings > ANT+Sport > Accessories.3. Select your accessory.

DRAFT32 Forerunner 405 Owner’s ManualUsing Accessories4. Select Enabled > Yes.5. Scroll to view Status. If the Forerunner cannot pair with the accessory, select Rescan. TIP: The accessory needs to send data to complete the pairing process. You need to wear the heart rate monitor, take a step wearing the foot pod, or pedal your bike with the GSC 10. Status IconsWhen in training mode, the icon for the accessory blinks as the Forerunner scans for the new accessory. The icon is solid when the accessory is paired.Heart rate monitor activeSpeed and cadence sensor activeFoot pod activeHeart Rate MonitorFor information about putting on the heart rate monitor, see page 5. Heart Rate Monitor TipsIf you are noticing inaccurate or erratic heart rate data, use the following tips.Make sure the heart rate monitor is snug against your body. Reapply water, saliva, or electrode gel to the sensors. Clean the sensors. Dirt and sweat residue on the sensors can interfere with heart rate signals.Wear a cotton shirt or wet your shirt if suitable for your activity. Synthetic fabrics that rub or ap ••••

DRAFTForerunner 405 Owner’s Manual 33Using Accessoriesagainst the heart rate monitor can create static electricity that interferes with heart rate signals. Move away from sources of strong electromagnetic elds and some 2.4 GHz wireless sensors, which can interfere with your heart rate monitor. Sources of interference may include very high voltage power lines, electric motors, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points. Heart Rate Zones CAUTION: Consult your physician to specify heart rate zones/targets that are appropriate for your tness level and health condition. Many 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. The Forerunner sets the heart rate zone ranges based on your maximum heart rate set in your user prole. The Forerunner sets the heart rate zone ranges based on your maximum heart rate set in your user prole, according to the table on page 43.You can also customize your heart rate zones in your user prole of Garmin Connect or Garmin Training Center. After customizing your heart rate zones, transfer data to your Forerunner.

DRAFT34 Forerunner 405 Owner’s ManualUsing AccessoriesHow 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.Heart Rate Monitor BatteryThe heart rate monitor contains a user-replaceable CR2032 battery. ••• NOTE: Contact your local waste disposal department to properly dispose of batteries. To replace the battery: 1. Locate the circular battery cover on the back of the heart rate monitor.2. Use a coin to twist the cover counter-clockwise so the arrow on the cover points to OPEN. 3. Remove the cover and replace the battery with the positive side facing up. NOTE: Be careful not to damage or lose the O-ring gasket on the cover.

DRAFTForerunner 405 Owner’s Manual 35Using Accessories4. Use a coin to twist the cover clockwise so the arrow on the cover points to CLOSE.Foot PodYour Forerunner is compatible with the foot pod. You can use the foot pod to send data for your Forerunner when training indoors or when your GPS signal is weak or 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. See page 31. Calibrating the Foot PodCalibrating your foot pod is optional and can improve accuracy. There are three ways to adjust the calibration: distance, GPS, and manual. Distance CalibrationFor best results, the foot pod should be calibrated using the inside lane of a regulation track. A regulation track (2 laps = 800 m) is more accurate than a treadmill.1. Touch and hold menu > select Settings > ANT+Sport > Accessories > Foot Pod > Calibrate > Distance. 2. Select a distance. 3. Press start to begin recording.4. Run or walk the distance. 5. Press stop.GPS CalibrationYou must have GPS signals to calibrate the Foot Pod using GPS.1. Touch and hold menu > select Settings > ANT+Sport > Accessories > Foot Pod > Calibrate > GPS.

DRAFT36 Forerunner 405 Owner’s ManualUsing Accessories2. Press start to begin recording.3. Run or walk approximately 1000 m. The Forerunner informs you that you have traveled far enough. Manual CalibrationIf your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor. Touch and hold menu > select Settings > ANT+Sport > Accessories > Foot Pod > Cal Factor. Adjust the calibration factor. Increase the calibration factor if your distance is too low; decrease the calibration factor if your distance is too high. GSC 10Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor. You must pair the GSC 10 with your Forerunner. See page 31. Calibrating the Bike SensorCalibrating your bike sensor is optional and can improve accuracy.1. Touch and hold menu > select Settings > ANT+Sport > Accessories > Bike Sensor > Calibration. 2. Select Manual to enter the wheel size. Select Auto to allow GPS to determine your wheel size.

DRAFTForerunner 405 Owner’s Manual 37AppendixAppendixResetting the ForerunnerIf your Forerunner is locked up, reset your Forerunner. Press and hold enter and quit simultaneously until the screen goes blank (about 6 seconds). This does not erase any of your data or settings.Clearing User DataTo clear/erase all user data, press and hold enter and quit simultaneously until the screen goes blank (about 6 seconds) to reset the Forerunner. Continue holding the quit button, but release the enter button. Follow the on-screen directions.Updating the Software1. Go to www.garmin.com/products /webupdater and download WebUpdater to your computer.3. Run WebUpdater, and follow the on-screen instructions. After conrming that you want to perform an update, WebUpdater downloads the update to your USB ANT stick. The next time you bring your Forerunner within range (3 m) of your computer, your software is updated.

DRAFT38 Forerunner 405 Owner’s ManualAppendixBattery InformationActual battery life depends on use of the following items: GPS, backlight, ANT+Sport computer connection, and time spent in power save mode. On a fully charged battery, the Forerunner should last one week if you train for 30 minutes a week with GPS and the Forerunner is in power save mode for the remaining time.On a fully charged battery, the Forerunner lasts for up to 2 weeks in power save mode. On a fully charged battery, the Forerunner can last for up to 8 hours in GPS mode.SpecicationsForerunnerWatch size: 1.88 in. wide × 2.78 in. long × 0.646 in. thick (47.75 mm × 70.5 mm × 16.4 mm)Weight: 2.1 oz. (60 g)Display: 1.06 in. (27 mm) diameter, 124 × 95 pixels resolution, with LED backlight. Water resistance: IPX7. Not intended to be used while user is swimming. Data storage: approximately 20 hours of data (assuming 1 trackpoint is being recorded every 4 seconds). Memory: up to 1000 laps; 100 user locations (waypoints).Computer interface: wireless USB ANT stick

DRAFTForerunner 405 Owner’s Manual 39AppendixBattery type: 300 mAh rechargeable lithium-ion batteryBattery life: up to 8 hours in GPS mode; up to 2 weeks in power save mode.Operating temperature range: 5°F–122°F (-15°C–50°C) Charging temperature range: 32°F–122°F (0°C–50°C)Radio frequency/protocol: 2.4 GHz/Dynastream ANT+Sport wireless communications protocolGPS Antenna: internal patch GPS Receiver: high-sensitivity integratedUSB ANT stickPhysical size: 59 mm × 18 mm × 7 mmWeight: 6 gTransmission range: Approximately 5 mOperating temperature: 14°F–122°F (-10°C–50°C)Radio frequency/protocol: 2.4 GHz / Dynastream ANT+Sport wireless communications protocolPower source: USBHeart Rate MonitorPhysical size: 13.7 in. × 1.3 in. × 0.4 in. (34.7 cm × 3.4 cm × 1.1 cm)Weight: 1.6 oz. (44 g)Water resistance: 32.9 ft. (10 m)Transmission range: approximately 9.8 ft. (3 m)

DRAFT40 Forerunner 405 Owner’s ManualAppendixBattery: user-replaceable CR2032 (3 volts)Battery life: approximately 3 years (1 hour per day)Operating temperature: 14°F–122°F (-10°C–50°C) NOTE: In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature.Radio frequency/protocol: 2.4 GHz/Dynastream ANT+Sport wireless communications protocolAccuracy may be degraded by poor sensor contact, electrical interference, and receiver distance from transmitter.Software License AgreementBY USING THE Forerunner, YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT. PLEASE READ THIS AGREEMENT CAREFULLY.Garmin grants you a limited license to use the software embedded in this device (the “Software”) in binary executable form in the normal operation of the product. Title, ownership rights, and intellectual property rights in and to the Software remain in Garmin.You acknowledge that the Software is the property of Garmin and is protected under the United States of America copyright laws and

DRAFTForerunner 405 Owner’s Manual 41Appendixinternational copyright treaties. You further acknowledge that the structure, organization, and code of the Software are valuable trade secrets of Garmin and that the Software in source code form remains a valuable trade secret of Garmin. You agree not to decompile, disassemble, modify, reverse assemble, reverse engineer, or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software. You agree not to export or re-export the Software to any country in violation of the export control laws of the United States of America.Declaration of ConformityHereby, Garmin declares that this Forerunner product is in compliance with the essential requirements and other relevant provisions of Directive 1999/5/EC. To view the full Declaration of Conformity, see the Garmin Web site for your Garmin product: www.garmin.com/products /forerunner405.

DRAFT42 Forerunner 405 Owner’s ManualAppendixTroubleshootingProblem Solution/AnswerThe bezel is not responding to my taps. Unlock the bezel: press enter and quit simultaneously.Press rmly on the bezel for the best results. Tap the outer ring on the bezel, not the inner ring near the watch face. Adjust the sensitivity setting (see page 28). My Forerunner never gets satellite signals.Touch and hold GPS. Make sure GPS is set to On.Take your Forerunner outside and away from tall buildings. Remain stationary for several minutes.The battery gauge does not seem accurate.Allow the Forerunner to fully discharge, and then fully charge it (without interrupting the charge cycle).The heart rate monitor, foot pod, or GSC 10 will not pair with the Forerunner.Stay 10 m away from other ANT+Sport accessories while pairing.Bring the Forerunner within range (3 m) of the sensor while pairing.Restart the scan for the accessory (see page 31).Make sure the accessory is sending data (for example, you need to be wearing the heart rate monitor). If the problem persists, replace the battery in the accessory. The heart rate data is inaccurate. See page 32.

DRAFTForerunner 405 Owner’s Manual 43AppendixProblem Solution/AnswerThe heart rate monitor strap is too big.A smaller elastic strap is sold separately. Go to http://buy.garmin.com.Some of my data is missing from my Forerunner.The Forerunner overwrites the oldest detailed data if you do not transfer it to your computer. Transfer data regularly to avoid losing data. Heart Rate Zone TableZone % of Maximum Heart RatePerceived Exertion Benets1 50–60% Relaxed, easy pace; rhythmic breathingBeginning-level aerobic training; reduces stress2 60–70% Comfortable pace; slightly deeper breathing, conversation possibleBasic cardiovascular training; good recovery pace3 70–80% Moderate pace; more difcult to hold conversationImproved aerobic capacity; optimal cardiovascular training4 80–90% Fast pace and a bit uncomfortable; breathing forcefulImproved anaerobic capacity and threshold; improved speed5 90–100% Sprinting pace, unsustainable for long period of time; labored breathingAnaerobic and muscular endurance; increased power

Index44 Forerunner 405 Owner’s ManualIndexAaccessories 5, 29, 31, 31–36activities 22advanced workouts 17alarms 27all data, erase 37Auto Lap 12Auto Pause 11Bbacklight 29batterycharging 4information 38life 38bezel 2locking 3tips for using 1biking 13Ccadence data elds 24calibratingbike sensor (GSC 10) 36foot pod 35calories 25clean the Forerunner ivcomputer connection 9computer pairing 9, 29courses 18deleting 19starting 18Ddata, send 30data elds 24data uploading 9deletingadvanced workouts 18courses 19history 23laps 23runs 23totals 23distance data elds 25downloading software i, 8drivers, USB 9Eelevation data elds 25erase all data 37Ffoot pod 35calibrating 35, 36force send 30GGarmin Connect iGarmin Product Support iGarmin Training Center iGPS 20, 21, 25grade 25Hheart ratedata elds 25zones 33heart rate monitor 5, 32battery 34tips 32history 22deleting 23transfering 9viewing 22Iicons 32indoor use 20interval workouts 16Llanguage 28license agreement 40

Forerunner 405 Owner’s Manual 45Indexlight 29lithium-ion battery 39locations 20Ppace 13pairingaccessories 31computer 9heart rate monitor 5power save mode 3product registration iproduct support iRregistration ireset Forerunner 37Ssatellite page 20satellite signals 7screen contrast 28send all data 30sensors, pairing 5simple workouts 15software downloads i, 8software license agreement 40software update 37software version 28specications 38speed data elds 26speed units 13sport mode 13status icons 32Ttechnical specications 38Time 2 28time data elds 26time of day 7time settings 27tones 28totals 23touch bezel 1, 2training 11transferring data 9troubleshooting 42Uunit ID 29units 29updating software 37uploading data 9USB ANT stick 9USB drivers 9VVirtual Partner 13, 18Wwater immersion ivwaypoints, See locationsWebUpdater 37workouts 14advanced 17interval 16simple 15Zzones, heart rate 33

For the latest product information and accessories, visit the Garmin Web site at www.garmin.com.© 2007 Garmin Ltd. or its subsidiariesGarmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USAGarmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9RB UKGarmin Corporation No. 68, Jangshu 2nd Road, Shijr, Taipei County, TaiwanPart Number 190-00700-00 Rev. A

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