Garmin 01891 LOW POWER TRANSMITTER (2400-2483.5 MHz) User Manual 1

Garmin International Inc LOW POWER TRANSMITTER (2400-2483.5 MHz) Users Manual 1

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Users Manual 1

MULTISPORT GPS TRAINING DEVICE190-01371-00 Rev. A Printed in Taiwan

Forerunner x10XT Owner’s Manual 3Introduction About the Battery ....................... 5Setting Up the Device ................ 5Registering Your Device ............ 5Getting More Information ........... 5Getting Started (QSM) Charging the Battery ............................... 6Turning on the Device ............... 6Keys........................................... 7Locating Satellite Signals ........... Sport Mode ................................ 8Going for a Run ......................... 8Saving Your Run ........................ 9Run Options............................... 9Interval Workouts ..................... 14Custom Workouts .................... 16Bike Training Options .............. 18 Swimming with Your Forerunner ............................ 19Using the Countdown Timer .... 19 Pairing Your ANT+ Sensors ..... 22Heart Rate Monitor .................. 23Foot Pod .................................. 25GSC 10 .................................... 26Using the Weight Scale ........... 27Fitness Equipment ................... 27Heart Rate Zone Calculations .......................... 28ANT+ Sensor Troubleshooting .................... 29 Viewing History ........................ 30Deleting History ....................... 31Using Free Software ................ 31Sending History to Your Computer ............................. 32

4 Forerunner x10XT Owner’s ManualIntroduction Locations ................................. 33Navigating to a Saved Location ................................ 33Navigating Back to Start .......... 34Stopping the Navigation .......... 34GPS Settings ........................... 34 System Settings....................... 35Time Settings ........................... 36Setting Your User Prole ......... 36Customizing the Training Pages .................................... 37 Specications .......................... 43About the Battery ..................... 45Heart Rate Monitor Battery ...... 47Changing the Wrist Band ......... 48Caring for Your Device............. 49Updating the Software Using Garmin Connect .................... 50  

Forerunner x10XT Owner’s Manual 5Introduction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.This product contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information.The device is powered by a built-in, lithium-ion battery that you can charge using the charger included in the product box (page 49). When using your Forerunner® the rst time, follow the setup instructions in the Forerunner 910XT Quick Start Manual.Help 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. • Go to www.garmin.com/intosports.• Go to www.garmin.com/learningcenter.• Go to http://buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts.

6 Forerunner x10XT Owner’s ManualIntroductionWhen using your Forerunner the rst time, complete these tasks.1. Charge the Forerunner ().2. Turn on the Forerunner ().3. Put on the optional heart rate monitor ().4. Go for a run ().5. Save your run ().noticeTo prevent corrosion, thoroughly dry the contacts and the surrounding area before charging.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.4. Clip the charger securely over the face of the Forerunner.5. Charge the Forerunner completely. A fully charged battery will last up to 20 hours, depending on usage. The rst time you use the Forerunner, you are prompted to choose your system settings and enter user prole information.

Forerunner x10XT Owner’s Manual 7Introduction1. Press and hold to turn on your Forerunner. 2. Follow the on-screen instructions.3. Go outdoors to an open area.4. Wait while the Forerunner searches for satellites.It may take 30–60 seconds to locate satellite signals. Do not begin your activity until the locating satellites banner disappears.The time of day and date are set automatically.➊➋➌➍➎➏➊Hold to turn the device on and off. Select to turn on the backlight.Select to search for a compatible weight scale.

8 Forerunner x10XT Owner’s ManualIntroduction➋ Select to scroll through menus and settings. Hold to scroll quickly through the settings. Select to scroll through training pages during a workout.➌ Press to select options and to acknowledge messages.➍Select to start and stop the timer.➎Select to mark a new lap.Hold to save your run and reset the timer. ➏ Select to view the timer and the menu. The map and the compass also appear if they are active. Select to exit a menu or a page. Your settings are saved.Hold to switch sport modes.➊ power • Press and hold to turn the Forerunner on and off. • Press to turn on and to adjust the backlight. A status page appears.• Press to pair with your ANT+™ weight scale (page 34).•

10 Forerunner x10XT Owner’s ManualYour TrainingThis section describes training features and settings for your device.• Run basics (pages 10–10)• Bike basics ()• Swim basics ()• Multi sport setup ()• Alerts (page 11)• Auto Lap® (page 12)• Auto Pause® (page 13)• Auto scroll (page 14)• Virtual Partner® (page 14)• Virtual Racer™ (page 15)• Interval workouts (page 16)• Custom workouts (page 17)Press and hold mode to change the sport mode. All settings are specic to the current sport that you have selected. 1. Select MODE > Settings > Run Settings > Pace/Speed > Pace/Speed. 2. Select Pace or Speed.This setting controls the data shown on the following pages: Virtual Partner, history, custom workouts, courses, and Auto Pause.For a complete list of the available data elds and descriptions, see page 42.

Forerunner x10XT Owner’s Manual 11Your TrainingNOTE: Alerts do not function during interval or custom workouts.You can use alerts to train toward specic time, distance, calorie, heart rate, and cadence goals.NOTE: To turn on alert tones and vibrations, see page 39.1. Select MODE > Training > Run Alerts.2. Select Time Alert, Distance Alert, or Calorie Alert.3. Select On.4. Select Alert At, and enter a time, distance, or calorie amount.Each time you reach the alert amount, the device beeps and displays a message.If you have an optional heart rate monitor, foot pod, or GSC™ 10, you can set up advanced alerts for heart rate and cadence.1. Select MODE > Training > Options > Run Alerts.2. Select an option:• Select HR Alert to set the high and low heart rate values in beats per minute (bpm).NOTE: For more information about heart rate zones, see page 25.• Select Cadence Alert to set the high and low cadence amounts in steps per minute (spm) or revolutions of the crank arm per minute (rpm).3. Set the parameters for your heart rate or cadence alerts.

12 Forerunner x10XT Owner’s ManualYour TrainingEach time you exceed or drop below the specied heart rate or cadence amount, the device beeps and displays a message.Some running programs use timed walking breaks at regular intervals. For example, during a long training run, the program may instruct you to run for four minutes, then walk for 1 minute, and repeat. Auto Lap functions correctly while you are using the run/walk alerts.1. Select MENU > Training > Run Alerts.2. Select Run/Walk > Run/Walk Alert > On.3. Select Run Alert, and enter a time.4. Select Walk Alert, and enter a time.Each time you reach the alert amount, the device beeps and displays a message. The run/walk alerts will repeat until you stop the timer.The default Auto Lap setting is By Distance, 1 mile or 1 kilometer.NOTE: Auto Lap does not function during interval or custom workouts.You can use Auto Lap to automatically mark the lap at a specic distance. This feature is helpful for comparing your performance over different parts of a run.1. Select MENU > Settings > Run Settings > Auto Lap. 2. Select Auto Lap Trigger > By Distance.3. Select Lap At, and enter a distance.

Forerunner x10XT Owner’s Manual 13Your TrainingYou can use Auto Lap to automatically mark the lap at a specic position. This feature is helpful for comparing your performance over different parts of a run (for example, a long hill or training sprints). 1. Select MENU > Settings > Run Settings > Auto Lap. 2. Select Auto Lap Trigger > By Position > Lap At.3. Select an option:• Select Lap Press Only to trigger the lap counter each time you select LAP and each time you pass any of those positions again.• Select Start and Lap to trigger the lap counter at the GPS location where you select START and at any location during the run where you select LAP.• Select Mark and Lap to trigger the lap counter at a specic GPS location marked before the run (use Mark Position) and at any location during the run where you select LAP. NOTE: Auto Pause does not function during interval or custom workouts.You can use Auto Pause to pause the timer automatically when you stop moving or when your speed drops below a specied value. This feature is helpful if your run includes stop lights or other places where you need to slow down or stop.NOTE: The paused time is not saved with your history data.1. Select MENU > Settings > Run Settings > Auto Pause.

14 Forerunner x10XT Owner’s ManualYour Training2. Select an option:• To pause the timer automatically when you stop moving, select When Stopped.• To pause the timer automatically when your speed drops below a specied value, select Custom Speed.You can use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running.1. Select MENU > Settings > Run Settings > Auto Scroll. 2. Select Slow, Medium, or Fast.Your Virtual Partner is a training tool designed to help you meet your goals. 1. Select MENU > Training > Virtual Partner. 2. Select Virtual Partner > On.3. Select Format, and select Speed or Pace.4. Enter a value for the Virtual Partner’s speed or pace.5. Select Alert > On (optional).6. Go for a run.7. Scroll to the Virtual Partner page to see who is leading.

Forerunner x10XT Owner’s Manual 15Your TrainingYour Virtual Racer is a training tool designed to help you improve your performance. You can race against your own activity or one transferred from your computer (page 15). For example, you can practice running the actual race route and save it to your Forerunner. On race day, you can race against that practice run. The Virtual Racer pushes you to beat your previous pace including hills where you might slow down and the nal sprint to the nish line. Before you can create a race, you must have at least one saved activity.1. Select MENU > Training > Virtual Racer.2. Select Create New Race, and select an activity from the list.3. Enter a name.4. Select the race.5. Select Do Race.Select MENU > Training > Virtual Racer, and select a race.• View Stats—Displays the time and distance of the previous activity.• Race Options—Allows you to edit the race name, delete the race, and set alert tones.You must have a Garmin Connect account (page 35).Before you can wirelessly send an activity to your device, you must pair the Forerunner with your computer using the USB ANT Stick™ (page 36).1. Pair the device to your computer.2. Go to www.garminconnect.com, and nd an activity.

16 Forerunner x10XT Owner’s ManualYour Training3. Click Send to Device.4. On the device, Select MENU > Training > Virtual Racer.5. Select the race.6. Select Do Race.You can create interval workouts based on distance or time. Your custom interval workout is saved until you create another interval workout. Open intervals can be used for track workouts when you are running a known distance but want to keep track of how many intervals you have completed.1. Select MENU > Training > Workouts > Intervals. 2. Select Edit Workout.3. Select Type, and select Time, Distance, or Open.TIP: To create an open-ended interval, set the type to Open. 4. Enter a distance or time interval value.5. Select Rest Type, and select Distance, Time, or Open.6. If necessary, enter a distance or time value for the rest interval.7. Select the number of repetitions.8. If necessary, select Warmup > Yes to add an open-ended warmup to your workout.9. If necessary, select Cooldown > Yes to add an open-ended cooldown to your workout.

Forerunner x10XT Owner’s Manual 17Your Training1. Select MENU > Training > Workouts > Intervals > Do Workout.2. Select START.If your interval workout has a warm up, you must select LAP to begin the rst interval.3. Follow the on-screen instructions.When you complete all of the intervals, a message appears.• At any time, select LAP to end an interval.• At any time, select STOP to stop the timer.• If your interval workout has a cool down, you must select LAP to end the interval workout.Custom workouts can include goals for each workout step and varied distances, times, and calories. You can create custom workouts using Garmin Connect® (page 35) and transfer them to the Forerunner. However, you can also create and save a custom workout directly on your Forerunner. You can also schedule custom workouts using Garmin Connect. You can plan workouts in advance and store them on your Forerunner.

18 Forerunner x10XT Owner’s ManualYour Training1. Select MENU > Training > Workouts > Custom > Create New.2. Select Run 000 to edit the name of the workout. 3. Select Add New Step.4. Select Duration to specify how the step will be measured.For example, select Distance to end the step after a specic distance. If you select Open, you can select LAP to end the step during your workout.5. If necessary, select Duration Value, and enter a value.6. Select Target to choose your goal during the step.For example, select Heart Rate to maintain a consistent heart rate during the step.7. If necessary, select a target zone or enter a custom range.For example, you can select a heart rate zone. Each time you exceed or drop below the specied heart rate, the device beeps and displays a message.8. If necessary, select Rest Step > Yes.During a rest step, the timer continues to run and data is recorded.9. If necessary, add another step to the workout.Before you can repeat a workout step, you must create a workout with at least one step.1. Select Add New Step > Duration.2. Select an option:• Select Repeat to repeat a step one or more times.

Forerunner x10XT Owner’s Manual 19Your TrainingFor example, you can repeat a 1-mile step 4 times.• Select Repeat Until to repeat a step for a specic duration.For example, you can repeat a 5-minute step for thirty minutes or until you reach heart rate zone 5.3. Select Back to Step, and select a step to repeat.1. Select MENU > Training > Workouts > Custom.2. Select a workout, and select Do Workout. 3. Select START.4. Follow the on-screen instructions.When you complete all of the steps, a message appears.• At any time, select LAP to end a step.• At any time, select STOP to stop the timer.1. Select MENU > Training > Workouts > Custom. 2. Select the workout.3. Select Delete Workout > Yes.Before you can wirelessly send workouts to your device, you must pair the Forerunner with your computer using the USB ANT Stick (page 36).1. Connect the USB ANT Stick to your computer.2. Open Garmin Connect (page 35). 3. Follow the on-screen instructions.

20 Forerunner x10XT Owner’s ManualYour TrainingMany of the training features of the Forerunner can be applied to cycling. For the best results, you should customize the cycling settings.Your Forerunner can display data and history for your bike training. 1. Hold MODE. 2. Select Bike.After changing your sport, you can set up alerts, Auto Lap, Auto Pause, and Auto Scroll settings for your bike training (pages 11–14).For information about the GSC™ 10, see page 28.

Forerunner x10XT Owner’s Manual 21Other Training FeaturesNot sure what will be funneled into this section. The Forerunner is waterproof to 50 m for surface swimming. Use the timer to record your swim time. NOTE: The Forerunner records GPS data only when you are swimming outside using the freestyle stroke. TIP: Because GPS signals may be interrupted, swimmers and triathletes should put the device in a swimming cap, for the most-accurate speed and distance data.1. Press and hold mode > select Other.2. Press mode > select Settings > Other Settings > Swim.3. Select Enabled > Yes.NOTE: The swim setting must be turned on to get accurate distance data.4. Press start to start the timer.5. When you have nished swimming, press lap or stop to view your distance and average speed in the data elds. You must press stop to stop the timer. NOTICE: Scuba diving with the Forerunner may damage the product and will void the warranty.You can use the countdown timer to automatically start the Forerunner timer after a specied countdown. For

22 Forerunner x10XT Owner’s ManualOther Training Featuresexample, you can use a 30-second countdown before you start a timed sprint. You can also set a 5-minute countdown before starting a boat race.NOTE: During the countdown, history is not recorded.The swim setting must be turned off to access the countdown timer.1. Press and hold mode > select Other.2. Press mode > select Settings > Other Settings > Countdown Timer.3. Select Countdown Timer > On.4. Enter the countdown time.5. Press start to begin the countdown timer. You will hear 5 beeps before the timer starts automatically.

Forerunner x10XT Owner’s Manual 23Other Training Features

24 Forerunner x10XT Owner’s ManualANT+ SensorsThe Forerunner is compatible with these ANT+ accessories.• Heart rate monitor (page 25)• Foot pod (page 27)• GSC 10 (page 28)• Power meters?• Weight Scale (page 30)• Fitness Equipment (page 30)For information about purchasing additional accessories, go to http://buy.garmin.com.Before you can pair, you must put on the heart rate monitor or install the sensor. See the quick start manual or the accessory instructions.If your Forerunner does not show data from the accessory, you may need to pair the accessory to your Forerunner. Pairing is the connecting of ANT+™ wireless sensors, for example, connecting your foot pod with a Forerunner. After you pair the rst time, your Forerunner automatically recognizes your foot pod each time it is activated. • Make sure that the ANT+ sensor is compatible with your Garmin device.• Bring the Forerunner within range (3 m) of the ANT+ sensor. Stay 10 m away from other ANT+ sensors while pairing.• If is off, select MODE > Settings > Run Settings > Heart Rate > HR Monitor > On > Search for New.• If is off, select MODE > Settings > Run Settings > Foot Pod > Foot Pod > On > Search

Forerunner x10XT Owner’s Manual 25ANT+ Sensorsfor New.• If is off, Select MENU > Settings > Bike Sensor > Bike Sensor > On > Search for New.• If you still cannot pair the accessory, replace the accessory battery (heart rate monitor, page 49). When the accessory is paired, a message appears, and the accessory icon (page 8) appears solid on the screen. Before you can customize your heart rate zones, you must enable the heart rate monitor.The Forerunner uses your user prole information from the initial setup to determine your heart rate zones. For the most accurate calorie data during your activity, set your maximum heart rate, resting heart rate, and heart rate zones.1. Select MODE > Settings > Run Settings > Heart Rate > HR Zones.2. Enter you maximum heart rate.If you do not know it, use 220 - your age. 3. Enter your resting heart rate.If you do not know it, select Continue. 4. Select Zone Calc.5. Select an option:• Select Max. to view and edit the zones as a percentage of your maximum heart rate.• Select Reserve to ...

26 Forerunner x10XT Owner’s ManualANT+ Sensors• Select Custom to edit each zone value manually.The zone values update automatically; however, you can still edit each value manually.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 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate. 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 can decrease your risk of injury.If you know your maximum heart rate, you can use the table (page 32) to determine the best heart rate zone for your tness 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.• Heart rate alerts (page 11)• Heart rate zone calculations (page 32)

Forerunner x10XT Owner’s Manual 27ANT+ Sensors• Heart rate data elds (page 42)• Heart rate troubleshooting (page 33)Your Forerunner is compatible with the foot pod. You can use the foot pod to send data to your Forerunner when training indoors, when your GPS signal is weak, or when you lose satellite signals. The foot pod is on standby and ready to send data. You must pair the foot pod with your Forerunner (page 24). After 30 minutes of inactivity, the foot pod powers off to conserve the battery. When the battery is low, a message appears on your Forerunner. Approximately ve hours of battery life remain.If you plan to train outdoors, you can set the Forerunner to use foot pod data to calculate pace rather than using GPS.Select MODE > Settings > Run Settings > Foot Pod > Speed Source > Foot Pod.Calibrating your foot pod is optional and can improve accuracy. There are three ways to adjust the calibration: distance, GPS, and manual.For 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.

28 Forerunner x10XT Owner’s ManualANT+ Sensors1. Select MODE > Settings > Run Settings > Foot Pod > Calibrate > Distance.2. Select a distance.3. Select START to begin recording.4. Run or walk the distance.5. Select STOP.You must have GPS signals to calibrate the foot pod using GPS.1. Select MENU > Settings > Foot Pod > Calibrate > GPS.2. Select START to begin recording.3. Run or walk approximately 1000 m. The Forerunner informs you that you have traveled far enough.If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor. The calibration formula is actual distance (use a regulation track) / recorded distance × current calibration factor = new calibration factor. For example, 1600 m / 1580 m × 95 = 96.2.1. Select MODE > Settings > Run Settings > Foot Pod > Calibration Factor.2. Adjust the calibration factor.Cadence data from the GSC 10 is always recorded. If there is no GSC 10 paired, GPS data is used to calculate the speed and distance. Cadence is your rate of pedaling or “spinning” measured by the number of revolutions of the crank arm per minute (rpm). There are two sensors on the GSC 10: one for cadence and one for speed.

Forerunner x10XT Owner’s Manual 29ANT+ SensorsSince Garmin only has one accessory in this category, I assume it will be selected as the default. Maybe this topic is not necessary.Before you customize the bike sensor options, you must change your sport to cycling (page 20). Before you can calibrate the bike sensor, it must be properly installed and actively recording data. Calibrating your bike sensor is optional and can improve accuracy. For calibration instructions specic to your bike sensor, refer to the manufacturer’s instructions.1. Select MODE > Settings > Bike Settings > [Bike 1] > ANT+ Spd/Cad > Calibration.2. Select an option:• To use GPS to determine your wheel size, select Auto.• To enter your wheel size, select Manual.For a list of third-party ANT+ sensors that are compatible with the Edge, go to www.garmin.com/intosports.Refer to the manufacturer’s instructions.When the power meter is paired, a message appears, and appears solid on the status page.For calibration instructions specic to your power meter, refer to the manufacturer’s instructions.Before you can calibrate your power meter, it must be properly installed and

Forerunner x10XT Owner’s Manual 31ANT+ Sensorsmore linking instructions.

32 Forerunner x10XT Owner’s ManualANT+ Sensors  1 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 I have a third-party ANT+ sensor. Make sure that it is compatible with the Forerunner (www.garmin.com/intosports).

Forerunner x10XT Owner’s Manual 33ANT+ Sensors I changed the battery in my accessory.You must pair the sensor to your Forerunner again (page 24). The heart rate data is inaccurate or erratic.• Make sure that the heart rate monitor is snug against your body.• Warm up for 5–10 minutes.• Reapply moisture to the electrodes. Use water, saliva, or electrode gel. • Clean the electrodes. Dirt and sweat residue on the electrodes 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 against 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 high-voltage power lines, electric motors, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points.

34 Forerunner x10XT Owner’s ManualHistoryYour Forerunner stores data based on the type of activity, the accessories used, and your training settings. The Forerunner can save approximately 180 hours of history with typical use. When the Forerunner memory is full, your oldest data is overwritten. Your historyThe history displays the date, time of day, distance, activity time, calories, and average and maximum pace or speed. The history can also display the average and maximum heart rate and cadence data if you are using the heart rate monitor, foot pod, or cadence sensor (optional accessories). 1. Select MENU > History > Activities.2. Swipe up or down to view your saved activities. 3. Select an activity.4. Scroll to the bottom of the page, and select View Laps.5. Swipe up or down to scroll through laps. 1. Select MENU > History > Options.2. Select Running or Cycling, depending on what sport you are using.3. Select Show Pace or Show Speed.1. Select MENU > History > Totals.Your total time and distance appear. 2. Select Weekly or Monthly.

Forerunner x10XT Owner’s Manual 35HistoryYou can reset the distance and time totals that appear on the device. NOTE: This does not delete any history.Select MENU > History > Options > Reset Totals > Yes.1. Select MENU > History > Activities.2. Select a run.3. Scroll to the bottom of the page, and select Delete > Yes.Select MENU > History > Options > Delete All Activities > Yes.Garmin provides two software options for storing and analyzing your run history. • Garmin Connect is Web-based software (www.garminconnect.com). You can use Garmin Connect on any computer with Internet access.• Garmin Training Center is computer software that does not require the Internet after installation. It operates directly on your computer, not on the Internet.1. Go to www.garmin.com/intosports.2. Select Train with Garmin.3. Select Online Software or Desktop Software.4. Follow the on-screen instructions.

36 Forerunner x10XT Owner’s ManualHistoryBefore you can wirelessly send an activity to your device, you must pair the Forerunner with your computer using the USB ANT Stick (page 35).1. Plug the USB ANT Stick ➊ into a USB port on your computer.➊2. Bring your device within range (3 m) of your computer.When the ANT Agent nds your device, the ANT Agent displays the unit ID and asks you if you want to pair. 3. Select Yes. 4. Follow the on-screen instructions.You can prevent transferring data to or from any computer, even a paired computer.Select MENU > Settings > System > Data Transfer > Data Transfer > Off.

Forerunner x10XT Owner’s Manual 37NavigationBefore you can view and save your location, you must locate satellite signals (page 9).You can save your current location, such as your home or parking spot.1. Select MENU > Where To? > Where Am I?.Your current coordinates appear.2. Select Save.3. If necessary, select Edit to edit the properties.1. Select MENU > Where To? > Locations.2. Select a location.3. Select View Location > Edit.4. Select an attribute. For example, select Edit Elevation to enter a known altitude for the location. 5. Enter the new information.1. Select MENU > Where To? > Locations.2. Select a location.3. Select Delete Location > Yes.Before you can navigate to a saved location, you must locate satellite signals.1. Select MENU > Where To? > Locations.2. Select a location.

38 Forerunner x10XT Owner’s ManualNavigation3. Select Go to Location.The compass page appears. To record the activity, you must start the timer.You can only navigate to your starting location if you are training with GPS.At any point during your run, you can return to your starting point. You must start the timer in order to use this feature.1. During your run, select STOP, but do not reset the timer.2. Select MENU > Where To? > Back to Start. The compass page appears. The Forerunner navigates you back to the starting point of your run.Select MENU > Where To? > Stop Navigation.Select MENU > Settings > System > GPS > GPS > Off.When GPS is off, speed and distance data are not available unless you have an optional sensor that sends speed and distance data to the device (such as the foot pod or GSC 10). The next time you turn on the device, it will search for satellite signals again.The satellite page shows your current GPS satellite information. For more information, go to www.garmin.com/aboutGPS.Select MENU > Settings > System > GPS > Satellites.

Forerunner x10XT Owner’s Manual 39SettingsSelect MENU > Settings > System.• Language—sets the device language.• Key Tones—sets the device to use audible tones for key presses.• Alert Tones—sets the device to use audible tones for messages.• Alert Vibration—sets the device to use vibration for messages.• Data Recording—controls how the device records activity data. ◦ Smart—records key points where you change direction, speed, or heart rate. ◦ Every Second—records points every second. It creates a very detailed record of your activity; however, it greatly increases the size of the activity.• GPS—page 38.• Backlight—page 49.You can customize units of measure for distance, pace and speed, elevation, position format, and weight.1. Select MENU > Settings > System > Units.2. Select a setting.3. Select a unit for the setting.

40 Forerunner x10XT Owner’s ManualSettingsBy default, the watch time is set automatically when the Forerunner locates satellites. 1. Select MENU > Settings > System > Time > Set Time > Manual. 2. Enter the time.3. If necessary, select Time Format to choose between 12 hour or 24 hour.1. Select MENU > Settings > Alarm.2. Select Alarm > On.3. Select Time, and enter a time.Each time you locate satellites, the device automatically detects your time zone and the current time of day.The Forerunner uses information that you enter about yourself to calculate accurate run data. You can modify the following user prole information: gender, age, weight, and height. 1. Select MENU > Settings > User Prole.2. Modify the settings. Calorie expenditure and heart rate analysis technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to www.rstbeattechnologies.com.Training effect measures the impact of an activity on your aerobic tness. Training effect accumulates during the activity. As the activity progresses successfully, the training effect value increases, telling you how the activity

Forerunner x10XT Owner’s Manual 41Settingshas improved your tness. Training effect is determined by your user prole information, heart rate, duration, and intensity of your activity. It is important to know that your training effect numbers (1.0–5.0) may seem abnormally high during your rst few runs. It takes several activities for the device to learn your aerobic tness. 1.0–1.9 Helps recovery (short activities). Improves endurance with longer activities (more than 40 minutes).2.0–2.9 Maintains your aerobic tness.3.0–3.9 Improves your aerobic tness if repeated as part of your weekly training program.4.0–4.9 Highly improves your aerobic tness if repeated 1–2 times per week with adequate recovery time.5.0 Causes temporary overload with high improvement. Train up to this number with extreme care. Requires additional recovery days. Training effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to www.rstbeattechnologies.com.You can customize the data elds on four training pages. 1. Select MENU > Settings > Training Pages.

42 Forerunner x10XT Owner’s ManualSettings2. Select a training page.3. Select MENU.4. Change the number of data elds you want to see on the page.5. Select Enabled.6. Select ◄.7. Select a data eld to change it.8. Select a category and a data eld. For example, select Heart Rate > HR - Lap.Data elds with the * symbol display statute or metric units. Data elds with the ** symbol require an ANT+ sensor. Cadence ** For running, cadence is measured in steps per minute (spm). For cycling, cadence is measured in revolutions of the crank arm per minute (rpm).Cadence – Average **Average cadence for the duration of your current activity.Cadence – Lap **Average cadence for the current lap.Calories Amount of total calories burned.Calories - FatAmount of fat calories burned. Requires a New Leaf® assessment.

Forerunner x10XT Owner’s Manual 43Settings Calories to GoDuring a workout, the remaining calories when the step duration is a calorie amount.Distance * Distance traveled for the current activity.Distance – Lap *Distance traveled in the current lap.Distance – Last Lap *Distance of the last completed lap.Distance to Go *During a workout, the remaining distance when the step duration is a distance amount.Elevation * Distance above or below sea level.  GPS Accuracy *The margin of error for your exact location. For example, your GPS location is accurate to within +/- 12 feet.Grade Calculation of rise over run. For example, if for every 10 feet you climb (elevation) you travel 200 feet (distance), your grade is 5%.Heading The direction you are moving.Heart Rate **Heart rate in beats per minute (bpm).Heart Rate to Go **During a workout, the amount you are above or below the heart rate target.

44 Forerunner x10XT Owner’s ManualSettings HR – %HRR **Percentage of heart rate reserve (maximum heart rate minus resting heart rate).HR – %Max. ** Percentage of maximum heart rate. HR – Average **Average heart rate for the duration of your current activity.HR – Avg. %HRR **Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the activity.HR – Avg. %Max. **Average percentage of maximum heart rate for the activity.HR – Lap ** Average heart rate in the current lap.  HR – Lap %HRR **Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the lap.HR – Lap %Max. **Average percentage of maximum heart rate for the lap.HR Zone ** Current range of heart rate (1 to 5). The default zones are based on your user prole, maximum heart rate, and resting heart rate.Lap Pace ZoneRange of pace (ten zones available) for the current lap.Lap Speed Zone *Range of speed (ten zones available) for the current lap.

Forerunner x10XT Owner’s Manual 45Settings Laps Number of laps completed.Pace Current pace.Pace – AverageAverage pace for the duration of your current activity.Pace – Lap Average pace in the current lap.Pace – Last LapAverage pace during the last completed lap.Pace Zone Current range of pace. Zones can be set in Garmin Connect.Reps to Go During a workout, the remaining repetitions.Speed * Current speed.Speed – Average *Average speed for the activity. Speed – Lap *Average speed in the current lap.Speed – LastLap *Average speed during the last completed lap.Speed Zone *Current range of speed. Zones can be set in Garmin Connect.Sunrise The time of sunrise based on your GPS position.Sunset The time of sunset based on your GPS position.Time Stopwatch time.Time – Avg. LapAverage time to complete the laps so far.

46 Forerunner x10XT Owner’s ManualSettings Time - ElapsedTotal time recorded. For example, if you run 10 minutes, then stop the timer for 5 minutes, then start the timer again and run for 20 minutes, your elapsed time is 35 minutes.Time – Lap Amount of time in the current lap.Time – Last LapAmount of time during the last completed lap.Time of Day Current time of day based on your time settings (format, time zone, and daylight saving time).Time to Go During a workout, the remaining time in the interval or step. Training Effect (TE) **Current impact (1.0-5.0) on your aerobic tness (page 40). 1. Select MENU > Settings > Training Pages. 2. Select a training page.3. Select a data eld to change it.4. Select Favorites > Edit Favorites.5. Select one or more data elds.

Forerunner x10XT Owner’s Manual 47Device InformationnoticeThe Forerunner is NOTE: swimming note or notice.Battery 200 mAh rechargeable, lithium-ion batteryBattery life 20 hours, typical use (xref)Operating temperature rangeFrom -4°F to 140°F (from -20°C to 60°C)Water resistance164 ft. (50 m)Radio frequency/protocol2.4 GHz ANT+ wireless communications protocolCompatible accessoriesANT+ wireless technology works with compatible heart rate monitor, foot pod, GSC 10, power? weight scale, and tness equipment.

48 Forerunner x10XT Owner’s ManualDevice InformationWater resistance98.4 ft. (30 m)This product does not transmit heart rate data to your GPS device while swimming.Battery User-replaceable CR2032, 3 volts (page 49)Battery life Approximately 4.5 years (1 hour per day)Operating temperatureFrom 23°F to 122°F (from -5°C to 50°C): In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature.Radio frequency/protocol2.4 GHz ANT+ wireless communications protocolThis product contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information.The actual battery life of a fully charged battery depends on how much time you use GPS, the backlight, and power save mode. Exposure to extremely cold temperatures will also reduce battery life.After a period of inactivity, the Forerunner goes into power save mode and appears. The Forerunner displays the time and date, but does not connect with your ANT+ accessories or use GPS. Swipe left to exit power save mode.

Forerunner x10XT Owner’s Manual 49Device InformationExtensive use of screen backlighting can signicantly reduce battery life.1. Select MENU > Settings > System > Backlight > Mode.2. Select an option:• To activate the backlight only using the LIGHT key, select Manual.• To activate the backlight for all key presses and messages, select Keys/Alerts. 1. Select MENU > Settings > System > Backlight > Timeout.2. Select a short backlight timeout.Do not use a sharp object to remove user-replaceable batteries. Contact your local waste disposal department to properly recycle the batteries. Perchlorate Material – special handling may apply. See www.dtsc.ca.gov/hazardouswaste/perchlorate.1. Use a small Phillips screwdriver to remove the four screws on the back of the module.2. Remove the cover and battery.

50 Forerunner x10XT Owner’s ManualDevice Information3. Wait 30 seconds. 4. Insert the new battery with the positive side facing up.NOTE: Do not damage or lose the O-ring gasket.5. Replace the back cover and the four screws.After you replace the heart rate monitor battery, you must pair it with the device again.You can purchase a fabric wrist band accessory for the Forerunner (http://buy.garmin.com). 1. Use the pin tool ➊ to remove the pins ➋.➊➋NOTE: Do not discard the pins.2. Align the top of the Forerunner ➌ with the connector ➍.

Forerunner x10XT Owner’s Manual 51Device Information➌➐➍➎➏3. Insert the tapered end ➎ of the pin to secure the connector to the Forerunner. TIP: You must rmly press the pin into the connector. Use a sturdy, blunt object, if necessary.4. Align the connector with the loop ➏ of the fabric wrist strap.5. Insert the tapered end of the pin ➐ to secure the connector to the loop.6. Repeat steps 2–5 for the bottom connector. noticeDo not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage. Never use a hard or sharp object to operate the touchscreen, or damage may result. Do not use a sharp object to clean the area between the screen and bezel.Avoid chemical cleaners and solvents that can damage plastic components. 1. Use a cloth dampened with a mild detergent solution.2. Wipe it dry.

52 Forerunner x10XT Owner’s ManualDevice Information1. Use a soft, clean, lint-free cloth.2. If necessary, use water, isopropyl alcohol, or eyeglass lens cleaner.3. Apply the liquid to the cloth, and gently wipe the screen with the cloth.You must unsnap the module before cleaning the strap.• Rinse the strap after every use. • Hand wash the strap in cold water with a mild detergent after every ve uses.• Do not put the strap in a washing machine or a dryer.• To prolong the life of your heart rate monitor, unsnap the module when not in use.Before you can update the device software, you must pair the USB ANT Stick with your computer (page 36).1. Connect the USB ANT Stick to your computer.2. Go to www.garminconnect.com.If there is new software available, Garmin Connect alerts you to update the software.3. Follow the on-screen instructions. 4. Keep your device in range (3 m) of the computer during the update process.

Forerunner x10XT Owner’s Manual 53Device Information

54 Forerunner x10XT Owner’s ManualDevice Information

Forerunner x10XT Owner’s Manual 55AppendixContacting Garmin ProductSupport..................................... 64Registering Your Device.............. 64Buying Accessories..................... 64(move) Data Field Options...................... 67Troubleshooting...

56 Forerunner x10XT Owner’s ManualAppendix

Forerunner x10XT Owner’s Manual 57Indexaccessories 5, 22–26, 48alarm 36alerts 9–10tones and vibrations 35ANT+tness equipment 27foot pod 25heart rate monitor 23pairing 22troubleshooting 29weight scale 27Auto Lap 11–12Auto Pause 12auto scroll 12backlight 46back to start 34batterycharging 5, 6, 46Forerunner 45heart rate monitor 47bike sensors 26cadencealerts 10data elds 38GSC 10 26calibratingbike sensors 26foot pod 25–26caloriealerts 9data elds 38expenditure 36caring for your devices 49charging 46coordinates 33countdown timer 19custom workouts 16data elds 38–41data recording 35deletingcustom workout 18history 31locations 33distancealerts 9data elds 39elevationdata elds 39location 33tness equipment 27foot pod 25, 25–26Garmin Connect 18, 31Garmin Training Center 18, 31GPSaccuracy 39satellite signals 34settings 36grade 39GSC 10 26heart rate

58 Forerunner x10XT Owner’s ManualIndexalerts 10data elds 39–40zones 23–24heart rate monitorbattery 47cleaning 49pairing 22specications 44historydeleting 31transferring 32viewing 30interval workouts 14keystones 35language 35lap 7lifetime athlete 27lithium-ion battery 5, 43, 45locating satellite signals locations 33marking your location 33navigatingback to start 34to locations 33New Leaf 38pace 9, 30, 41pairing ANT+ sensors 22pausing an activity 12power save 45prole 36registering your device 5resettinghistory totals 31satellite signals 34savinglocations 33your activity 9scale 27sensors 22–29smart recording 35software 5, 31specications 43–44speed 9, 30, 41speed source 25sport mode 8storing the device 49swimming 43timealerts 9data elds 41format 36setting the watch 36zones 36tonesalerts 35keys 35touchscreencleaning 49

Forerunner x10XT Owner’s Manual 59IndexTraining Effect 42transferringhistory 32troubleshootingANT+ accessories 29units 35updating the software 5user prole 36vibrationalerts 35Virtual Partner 13Virtual Racer 13, 14walking breaks 10water resistance 43–44weight scale 27workoutscustom 16interval 14wrist band 48

Garmin International, Inc.1200 East 151st Street, Olathe, Kansas 66062, USAGarmin (Europe) Ltd.Liberty House, Hounsdown Business Park Southampton, Hampshire, SO40 9LR UKGarmin CorporationNo. 68, Zhangshu 2nd Road, Xizhi Dist. New Taipei City, 221, Taiwan (R.O.C.)www.garmin.com/support© 2011 Garmin Ltd. or its subsidiarieswww.garmin.com00 358 19 311 00100 33 1 5517 81 890180 5 / 42 76 46 - 880 0180 5 / 42 76 46 - 55000 39 02 3669 96990800-0233937815 69 55500800 4412 454 +44 2380 662 91500 35 1214 447 46000 46 7744 5202000 902 00 70 9743 (0) 3133 3181 000 32 2672 52541-866-429-929600 45 4810 5050913-397-8200 1-800-800-10200808 2380000 +44 (0) 870.8501241

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