Garmin 03272 Digital Transmission System 2412-2462 MHz User Manual

Garmin International Inc Digital Transmission System 2412-2462 MHz

Contents

User Manual

FORERUNNER® 645/645 MUSICOwner’s ManualCONFIDENTIAL
© 2017 Garmin Ltd. or its subsidiariesAll rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product.Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, Forerunner®, VIRB®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Connect IQ™, Garmin Connect™, Garmin Express™, Garmin Move IQ™, tempe™, Varia™, Varia Vision™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.American Heart Association® is a registered trademark of American Heart Association, Inc. Android™ is a trademark of Google Inc. Apple® and Mac® are trademarks of Apple Inc., registered in the U.S. and other countries. The Bluetooth® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. Advance heartbeat analytics by Firstbeat. Wi‑Fi® is a registered mark of Wi-Fi Alliance Corporation. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.This product may contain a library (Kiss FFT) licensed by Mark Borgerding under the 3-Clause BSD License http://opensource.org/licenses/BSD-3-Clause.This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.M/N: A03272CONFIDENTIAL
Introduction WARNINGSee the Important Safety and Product Information guide in the product box for product warnings and other important information.Always consult your physician before you begin or modify any exercise program.KeysÀLIGHTHold to turn the device on.Hold to view the controls menu.Select to turn the backlight on and off.ÁSTARTSTOPSelect to start and stop the timer.Select to choose an option or to acknowledge a message.ÂBACKSelect to record a lap, rest, or transition during an activity.Select to return to the previous screen.ÃDOWN Select to scroll through the widgets, data screens, options, and settings.Hold to manually change sports during an activity.ÄUP Select to scroll through the widgets, data screens, options, and settings.Hold to view the menu.GPS Status and Status IconsThe GPS status ring and icons temporarily overlay each data screen. For outdoor activities, the status ring turns green when GPS is ready. A flashing icon means the device is searching for a signal. A solid icon means the signal was found or the sensor is connected.GPS GPS statusBattery statusSmartphone connection statusWi‑Fi® technology statusHeart rate statusFoot pod statusRunning Dynamics Pod statusSpeed and cadence sensor statusPower meter statustempe™ sensor statusVIRB® camera statusGoing for a RunThe first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (Charging the Device, page 26).1Select START, and select an activity.2Go outside, and wait while the device locates satellites.3Select START to start the timer.4Go for a run.5After you complete your run, select STOP to stop the timer.6Select an option:• Select Resume to restart the timer.• Select Save to save the run and reset the timer. You canselect the run to view a summary.• Select Resume Later to suspend the run and continuerecording later.• Select Lap to mark a lap.• Select Discard > Yes to delete the run.ActivitiesYour device can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the device displays and records sensor data. You can save activities and share them with the Garmin Connect™ community.You can also add Connect IQ™ activity apps to your device using your Garmin Connect account (Connect IQ Features, page 17).For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.Starting an ActivityWhen you start an activity, GPS turns on automatically (if required). When you stop the activity, the device returns to watch mode.1From the watch face, select START.2Select an activity.3If necessary, follow the on-screen instructions to enter additional information.4If necessary, wait while the device connects to your ANT+®sensors.5If the activity requires GPS, go outside, and wait while the device locates satellites.6Select START to start the timer.NOTE: The device does not record your activity data until you start the timer.Tips for Recording Activities• Charge the device before starting an activity (Charging theDevice, page 26).• Select to record laps.• Select UP or DOWN to view additional data pages.Introduction 1CONFIDENTIAL
Stopping an Activity1Select STOP.2Select an option:• To resume your activity, select Resume.• To save the activity and return to watch mode, selectSave.• To suspend your activity and resume it at a later time,select Resume Later.• To mark a lap, select Lap.• To navigate back to the starting point of your activity alongthe path you traveled, select Back to Start > TracBack.NOTE: This feature is available only for activities that useGPS.• To navigate back to the starting point of your activity,select Back to Start > Straight Line.NOTE: This feature is available only for activities that useGPS.• To discard the activity and return to watch mode, selectDiscard.NOTE: After stopping the activity, the device saves it automatically after 25 minutes.Creating a Custom Activity1From the watch face, select START > Add.2Select an option:• Select Copy Activity to create your custom activitystarting from one of your saved activities.• Select Other to create a new custom activity.3If necessary, select an activity type.4Select a name or enter a custom name.Duplicate activity names include a number, for example: Bike(2).5Select an option:• Select an option to customize specific activity settings. Forexample, you can select an accent color or customize thedata screens.• Select Done to save and use the custom activity.6Select Yes to add the activity to your list of favorites.Indoor ActivitiesThe Forerunner device can be used for training indoors, such as running on an indoor track or using a stationary bike. GPS is turned off for indoor activities.When running or walking with GPS turned off, speed, distance, and cadence are calculated using the accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed, distance, and cadence data improves after a few outdoor runs or walks using GPS.TIP: Holding the handrails of the treadmill reduces accuracy. You can use an optional foot pod to record pace, distance, and cadence.When cycling with GPS turned off, speed and distance are not available unless you have an optional sensor that sends speed and distance data to the device (such as a speed or cadence sensor).Outdoor ActivitiesThe Forerunner device comes preloaded with apps for outdoor activities, such as running and open water swimming. GPS is turned on for outdoor activities. You can add apps using default activities, such as walking or rowing. You can also add custom sport apps to your device (Creating a Custom Activity, page 2).2 ActivitiesCONFIDENTIAL
TrainingWorkoutsYou can create custom workouts that include goals for each workout step and for varied distances, times, and calories. You can create workouts using Garmin Connect or select a training plan that has built-in workouts from Garmin Connect, and transfer them to your device.You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your device.Following a Workout From the WebBefore you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 19).1Connect the device to your computer.2Go to www.garminconnect.com.3Create and save a new workout.4Select Send to Device, and follow the on-screen instructions.5Disconnect the device.Starting a WorkoutBefore you can start a workout, you must download a workout from your Garmin Connect account.1From the watch face, select START.2Select an activity.3Hold .4Select Training > My Workouts.5Select a workout.6Select Do Workout.7Select START to start the timer.After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data.About the Training CalendarThe training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the training calendar list by date. When you select a day in the training calendar, you can view or do the workout. The scheduled workout stays on your device whether you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing training calendar.Using Garmin Connect Training PlansBefore you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect, page 19).You can browse your Garmin Connect account to find a training plan, schedule workouts, and send them to your device.1Connect the device to your computer.2From your Garmin Connect account, select and schedule a training plan.3Review the training plan in your calendar.4Select , and follow the on-screen instructions.Interval WorkoutsYou can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance.Creating an Interval Workout1From the watch face, select START.2Select an activity.3Hold .4Select Training > Intervals > Edit > Interval > Type.5Select Distance, Time, or Open.TIP: You can create an open-ended interval by selecting the Open option.6Select Duration, enter a distance or time interval value for the workout, and select .7Select BACK.4 TrainingCONFIDENTIAL
8Select Rest > Type.9Select Distance, Time, or Open.10If necessary, enter a distance or time value for the rest interval, and select .11Select BACK.12Select one or more options:• To set the number of repetitions, select Repeat.• To add an open-ended warm up to your workout, selectWarm Up > On.• To add an open-ended cool down to your workout, selectCool Down > On.Starting an Interval Workout1From the watch face, select START.2Select an activity.3Hold .4Select Training > Intervals > Do Workout.5Select START to start the timer.6When your interval workout has a warm up, select to begin the first interval.7Follow the on-screen instructions.After you complete all of the intervals, a message appears.Stopping an Interval Workout• At any time, select to end an interval.• At any time, select STOP to stop the timer.• If you added a cool down to your interval workout, selectto end the interval workout.Using Virtual Partner®The Virtual Partner feature is a training tool designed to help you meet your goals. You can set a pace for the Virtual Partner and race against it.NOTE: This feature is not available for all activities.1Hold .2Select Settings > Activities & Apps.3Select an activity.4Select the activity settings.5Select Data Screens > Add New > Virtual Partner.6Enter a pace or speed value.7Start your activity (Starting an Activity, page 1).8Select UP or DOWN to scroll to the Virtual Partner screen and see who is leading.Setting a Training TargetThe training target feature works with the Virtual Partner feature so you can train toward a set distance, distance and time, distance and pace, or distance and speed goal. During your training activity, the device gives you real-time feedback about how close you are to achieving your training target.1From the watch face, select START.2Select an activity.3Hold .4Select Training > Set a Target.5Select an option:• Select Distance Only to select a preset distance or entera custom distance.• Select Distance and Time to select a distance and timetarget.• Select Distance and Pace or Distance and Speed toselect a distance and pace or speed target.The training target screen appears and displays your estimated finish time. The estimated finish time is based on your current performance and the time remaining.6Select START to start the timer.Cancelling a Training Target1During an activity, hold .2Select Cancel Target > Yes.Racing a Previous ActivityYou can race a previously recorded or downloaded activity. This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity.NOTE: This feature is not available for all activities.1From the watch face, select START.2Select an activity.3Hold .4Select Training > Race an Activity.5Select an option:• Select From History to select a previously recordedactivity from your device.• Select Downloaded to select an activity you downloadedfrom your Garmin Connect account.6Select the activity.The Virtual Partner screen appears indicating your estimated finish time.7Select START to start the timer.8After you complete your activity, select START > Save.Personal RecordsWhen you complete an activity, the device displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances and longest run or ride.Viewing Your Personal Records1Hold .2Select History > Records.3Select a sport.4Select a record.5Select View Record.Restoring a Personal RecordYou can set each personal record back to the one previously recorded.1Hold .2Select History > Records.3Select a sport.4Select a record to restore.5Select Previous > Yes.NOTE: This does not delete any saved activities.Training 5CONFIDENTIAL
Clearing a Personal Record1Hold .2Select History > Records.3Select a sport.4Select a record to delete.5Select Clear Record > Yes.NOTE: This does not delete any saved activities.Clearing All Personal Records1Hold .2Select History > Records.NOTE: This does not delete any saved activities.3Select a sport.4Select Clear All Records > Yes.The records are deleted for that sport only.Using the MetronomeThe metronome feature plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence.NOTE: This feature is not available for all activities.1Hold .2Select Settings > Activities & Apps.3Select an activity.4Select the activity settings.5Select Metronome > Status > On.6Select an option:• Select Beats Per Minute to enter a value based on thecadence you want to maintain.• Select Alert Frequency to customize the frequency of thebeats.• Select Sounds to customize the metronome tone andvibration.7If necessary, select Preview to listen to the metronome feature before you run.8Go for a run (Going for a Run, page 1).The metronome starts automatically.9During your run, select UP or DOWN to view the metronome screen.10If necessary, hold to change the metronome settings.Setting Up Your User ProfileYou can update your gender, birth year, height, weight, heart rate zone, and power zone settings. The device uses this information to calculate accurate training data.1Hold .2Select Settings > User Profile.3Select an option.Fitness GoalsKnowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles.• Your heart rate is a good measure of exercise intensity.• Training in certain heart rate zones can help you improvecardiovascular capacity and strength.• Knowing your heart rate zones can prevent you fromovertraining and can decrease your risk of injury.If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 7) to determine the best heart rate zone for your fitness objectives.If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is 220 minus your age.About Heart Rate ZonesMany athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate.6 TrainingCONFIDENTIAL
Setting Your Heart Rate ZonesThe device uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the device or using your Garmin Connect account.1Hold .2Select Settings > User Profile > Heart Rate.3Select Max. HR, and enter your maximum heart rate.You can use the Auto Detect feature to automatically record your maximum heart rate during an activity (Automatically Detecting Performance Measurements, page 12).4Select LTHR > Enter Manually, and enter your lactate threshold heart rate.You can perform a guided test to estimate your lactate threshold (Lactate Threshold, page 14). You can use the Auto Detect feature to automatically record your lactate threshold during an activity (Automatically Detecting Performance Measurements, page 12).5Select Resting HR, and enter your resting heart rate.You can use the average resting heart rate based on your user profile information, or you can set a custom resting heart rate.6Select Zones > Based On.7Select an option:• Select BPM to view and edit the zones in beats perminute.• Select %Max. HR to view and edit the zones as apercentage of your maximum heart rate.• Select %HRR to view and edit the zones as a percentageof your heart rate reserve (maximum heart rate minusresting heart rate).• Select %LTHR to view and edit the zones as a percentageof your lactate threshold heart rate.8Select a zone, and enter a value for each zone.9Select Add Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional).10Repeat steps 3 through 8 to add sport heart rate zones (optional).Letting the Device Set Your Heart Rate ZonesThe default settings allow the device to detect your maximum heart rate and set your heart rate zones as a percentage of your maximum heart rate.• Verify that your user profile settings are accurate (Setting UpYour User Profile, page 6).• Run often with the wrist or chest heart rate monitor.• Try a few heart rate training plans, available from yourGarmin Connect account.• View your heart rate trends and time in zones using yourGarmin Connect account.Heart Rate Zone CalculationsZone % of Maximum Heart RatePerceived Exertion Benefits1 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 paceZone % of Maximum Heart RatePerceived Exertion Benefits3 70–80% Moderate pace, more difficult 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 powerAbout Lifetime AthletesA lifetime athlete is an individual who has trained intensely for many years (with the exception of minor injuries) and has a resting heart rate of 60 beats per minute (bpm) or less.Setting Your Power ZonesThe values for the zones are default values based on gender, weight, and average ability, and may not match your personal abilities. If you know your functional threshold power (FTP) value, you can enter it and allow the software to calculate your power zones automatically. You can manually adjust your zones on the device or using your Garmin Connect account.1Hold .2Select Settings > User Profile > Power Zones > Based On.3Select an option:• Select Watts to view and edit the zones in watts.• Select %FTP to view and edit the zones as a percentageof your functional threshold power.4Select FTP, and enter your FTP value.5Select a zone, and enter a value for each zone.6If necessary, select Minimum, and enter a minimum power value.Activity TrackingThe activity tracking feature records your daily step count, distance traveled, intensity minutes, floors climbed, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories.The number of steps taken during the day appears on the steps widget. The step count is updated periodically.Auto GoalYour device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the device shows your progress toward your daily goal À.If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account.Using the Move AlertSitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving. After one hour of inactivity, Move! and the red bar Activity Tracking 7CONFIDENTIAL
appear. Additional segments appear after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on (System Settings, page 24).Go for a short walk (at least a couple of minutes) to reset the move alert.Sleep TrackingWhile you are sleeping, the device monitors your movement. Sleep statistics include total hours of sleep, sleep levels, and sleep movement. You can set your normal sleep hours in the user settings on your Garmin Connect account. You can view your sleep statistics on your Garmin Connect account.Using Automated Sleep Tracking1Wear your device while sleeping.2Upload your sleep tracking data to the Garmin Connect site (Garmin Connect, page 19).You can view your sleep statistics on your Garmin Connect account.Using Do Not Disturb ModeYou can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie.NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the Sleep Time option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 24).1Hold LIGHT.2Select Do Not Disturb.Intensity MinutesTo improve your health, organizations such as the U.S. Centers for Disease Control and Prevention, the American Heart Association®, and the World Health Organization, recommend at least 150 minutes per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity activity, such as running.The device monitors your activity intensity and tracks your time spent participating in moderate to vigorous intensity activities (heart rate data is required to quantify vigorous intensity). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device adds the amount of moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes are doubled when added.Earning Intensity MinutesYour Forerunner device calculates intensity minutes by comparing your heart rate data during an activity to your average resting heart rate. If heart rate is turned off, the device calculates moderate intensity minutes by analyzing your steps per minute.• Start a timed activity for the most accurate calculation ofintensity minutes.• Exercise for at least 10 consecutive minutes at a moderate orvigorous intensity level.Garmin Move IQ™ EventsThe Move IQ feature automatically detects activity patterns, such as walking, running, biking, swimming, and elliptical training, for at least 10 minutes. You can view the event type and duration on your Garmin Connect timeline, but they do not appear in your activities list, snapshots, or newsfeed. For more detail and accuracy, you can record a timed activity on your device.Activity Tracking SettingsHold , and select Settings > Activity Tracking.Status: Turns off the activity tracking feature.Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (System Settings, page 24).Goal Alerts: Allows you to turn on and off goal alerts. Goal alerts appear for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal.Move IQ: Allows you to turn on and off Move IQ events.Turning Off Activity TrackingWhen you turn off activity tracking, your steps, floors climbed, intensity minutes, sleep tracking, and Move IQ events are not recorded.1Hold .2Select Settings > Activity Tracking > Status > Off.Heart Rate FeaturesThe Forerunner device has a wrist-based heart rate monitor and is also compatible with ANT+ chest heart rate monitors. You can view wrist-based heart rate data on the heart rate widget. When both wrist-based heart rate and ANT+ heart rate data are available, your device uses the ANT+ heart rate data. You must have a heart rate monitor to use the features described in this section.Wrist-based Heart RateWearing the Device and Heart Rate• Wear the Forerunner device above your wrist bone.NOTE: The device should be snug but comfortable, and itshould not move while running or exercising.NOTE: The heart rate sensor is located on the back of the device.• See Tips for Erratic Heart Rate Data, page 8 for moreinformation about wrist-based heart rate.• For more information about the accuracy of wrist-based heartrate, go to garmin.com/ataccuracy.Tips for Erratic Heart Rate DataIf the heart rate data is erratic or does not appear, you can try these tips.• Clean and dry your arm before putting on the device.• Avoid wearing sunscreen, lotion, and insect repellent underthe device.• Avoid scratching the heart rate sensor on the back of thedevice.• Wear the device above your wrist bone. The device shouldbe snug but comfortable.• Wait until the icon is solid before starting your activity.• Warm up for 5 to 10 minutes and get a heart rate readingbefore starting your activity.NOTE: In cold environments, warm up indoors.• Rinse the device with fresh water after each workout.8 Heart Rate FeaturesCONFIDENTIAL
Performance MeasurementsThese performance measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. The measurements are estimates that can help you track and understand your training activities and race performances. These estimates are provided and supported by Firstbeat. For more information, go to www.garmin.com/physio.NOTE: The estimates may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance.Training status: Training status shows you how your training affects your fitness and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period.VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance.Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for the next hard workout.Training load: Training load is the sum of your excess post-exercise oxygen consumption (EPOC) over the last 7 days. EPOC is an estimate of how much energy it takes for your body to recover after exercise.Predicted race times: Your device uses the VO2 max. estimate and published data sources to provide a target race time based on your current state of fitness. This projection also presumes you have completed the proper training for the race.HRV stress test: The HRV (heart rate variability) stress test requires a Garmin chest heart rate monitor. The device records your heart rate variability while standing still for 3 minutes. It provides your overall stress level. The scale is 1 to 100, and a lower score indicates a lower stress level.Performance condition: Your performance condition is a real-time assessment after 6 to 20 minutes of activity. It can be added as a data field so you can view your performance condition during the rest of your activity. It compares your real-time condition to your average fitness level.Functional threshold power (FTP): The device uses your user profile information from the initial setup to estimate your FTP. For a more accurate rating, you can conduct a guided test.Lactate threshold: Lactate threshold requires a chest heart rate monitor. Lactate threshold is the point where your muscles start to rapidly fatigue. Your device measures your lactate threshold level using heart rate data and pace.Turning Off Performance NotificationsPerformance notifications are turned on by default. Some performance notifications are alerts that appear upon completion of your activity. Some performance notifications appear during an activity or when you achieve a new performance measurement, such as a new VO2 max. estimate.1Hold .2Select Settings > Physiological Metrics > Performance Notifications.3Select an option.Automatically Detecting Performance MeasurementsThe Auto Detect feature is turned on by default. The device can automatically detect your maximum heart rate, lactate threshold, and functional threshold power (FTP) during an activity.NOTE: The device detects a maximum heart rate only when your heart rate is higher than the value set in your user profile.1Hold .2Select Settings > Physiological Metrics > Auto Detect.3Select an option.Training StatusTraining status shows you how your training affects your fitness level and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period. You can use your training status to help plan future training and continue improving your fitness level.Peaking: Peaking means that you are in ideal race condition. Your recently reduced training load is allowing your body to recover and fully compensate for earlier training. You should plan ahead, since this peak state can only be maintained for a short time.Productive: Your current training load is moving your fitness level and performance in the right direction. You should plan recovery periods into your training to maintain your fitness level.Maintaining: Your current training load is enough to maintain your fitness level. To see improvement, try adding more variety to your workouts or increasing your training volume.Recovery: Your lighter training load is allowing your body to recover, which is essential during extended periods of hard training. You can return to a higher training load when you feel ready.Unproductive: Your training load is at a good level, but your fitness is decreasing. Your body may be struggling to 12 Heart Rate FeaturesCONFIDENTIAL
recover, so you should pay attention to your overall health including stress, nutrition, and rest.Detraining: Detraining occurs when you are training much less than usual for a week or more, and it is affecting your fitness level. You can try increasing your training load to see improvement.Overreaching: Your training load is very high and counterproductive. Your body needs a rest. You should give yourself time to recover by adding lighter training to your schedule.No Status: The device needs one or two weeks of training history, including activities with VO2 max. results from running, to determine your training status.Tips for Getting Your Training StatusTo get the most out of the training status feature, you can try these tips.• Run outdoors with heart rate at least two times per week, orride with heart rate and power at least two times per week.After using the device for one week, your training statusshould be available.• Record all of your fitness activities on this device, allowing itto learn about your performance.About VO2 Max. EstimatesVO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. The Forerunner device requires wrist-Your VO2 max. estimate appears as a number and position on the color gauge. Purple Superior Blue Excellent Green Good Orange Fair Red PoorVO2 max. data and analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 33), and go to www.CooperInstitute.org.Recovery TimeYou can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout.NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance.The recovery time appears immediately following an activity. The time counts down until it is optimal for you to attempt another hard workout.Viewing Your Recovery TimeFor the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 6), and set your maximum heart rate (Setting Your Heart Rate Zones, page 7).1Go for a run.2After your run, select Save.The recovery time appears. The maximum time is 4 days.NOTE: From the watch face, you can select UP or DOWN to view the performance widget, and select START to scroll through the performance measurements to view your recovery time.Recovery Heart RateIf you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run, you stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to cardiac health. Higher numbers generally indicate healthier hearts.TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart rate value. You can save or discard the activity after this value appears.Training LoadTraining load is a measurement of your training volume over the last seven days. It is the sum of your EPOC measurements for the last seven days. The gauge indicates whether your current load is low, high, or within the optimal range to maintain or improve your fitness level. The optimal range is determined based on your individual fitness level and training history. The range adjusts as your training time and intensity increase or decrease.Viewing Your Predicted Race TimesFor the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 6), and set your maximum heart rate (Setting Your Heart Rate Zones, page 7). Your device uses the VO2 max. estimate (About VO2 Max. Estimates, page 13) and published data sources to provide a target race time based on your current state of fitness. This projection also presumes you have completed the proper training for the race.NOTE: The projections may seem inaccurate at first. The device requires a few runs to learn about your running performance.1Select UP or DOWN to view the performance widget.2Select START to scroll through the performance measurements.Your projected race times appear for 5K, 10K, half marathon, and marathon distances.About Training EffectTraining Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates during the activity. As the activity progresses, the Training Effect value increases, telling you how the activity has improved your fitness. Training Effect is determined by your user profile information, heart rate, duration, and intensity of your activity.Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level. Your EPOC accumulated during Heart Rate Features 13CONFIDENTIAL
exercise is mapped to a range of values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts involving longer intervals (>180 sec) have a positive impact on your aerobic metabolism and result in an improved aerobic Training Effect.Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the type of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficial impact on your anaerobic capability and result in an improved anaerobic Training Effect.It is important to know that your Training Effect numbers (from 0.0 to 5.0) may seem abnormally high during your first few activities. It takes several activities for the device to learn your aerobic and anaerobic fitness.You can add Training Effect as a data field to one of your training screens to monitor your numbers throughout the activity.Color Zone Training Effect Aerobic Benefit Anaerobic BenefitFrom 0.0 to 0.9 No benefit. No benefit.From 1.0 to 1.9 Minor benefit. Minor benefit.From 2.0 to 2.9 Maintains your aerobic fitness.Maintains your anaerobic fitness.From 3.0 to 3.9 Improves your aerobic fitness.Improves your anaerobic fitness.From 4.0 to 4.9 Highly improves your aerobic fitness.Highly improves your anaerobic fitness.5.0 Overreaching and potentially harmful without enough recovery time.Overreaching and potentially harmful without enough recovery time.Training effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to www.firstbeattechnologies.com.Viewing Your Heart Rate Variability Stress ScoreBefore you can perform the heart rate variability (HRV) stress test, you must put on a Garmin chest heart rate monitor and pair it with your device (Pairing ANT+ Sensors, page 21).Your HRV stress score is the result of a three-minute test performed while standing still, where the Forerunner device analyzes heart rate variability to determine your overall stress. Training, sleep, nutrition, and general life stress all impact how you perform. The stress score range is 1 to 100, where 1 is a very low stress state, and 100 is a very high stress state. Knowing your stress score can help you decide if your body is ready for a tough training run or yoga.TIP: Garmin recommends that you measure your stress score before you exercise, at approximately the same time, and under the same conditions every day. You can view previous results on your Garmin Connect account.1 Select START > DOWN > HRV Stress > START.2 Follow the onscreen instructions.Performance ConditionAs you complete your activity, the performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max. estimate.Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and capable of a good run or ride. You can add performance condition as a data field to one of your training screens to monitor your ability throughout the activity. Performance condition can also be an indicator of fatigue level, especially at the end of a long training run or ride.NOTE: The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max. estimate and learn about your running or riding ability (About VO2 Max. Estimates, page 13).Viewing Your Performance ConditionThis feature requires wrist-based heart rate or a compatible chest heart rate monitor.1Add Perform. Cond. to a data screen (Customizing the Data Screens, page 22).2Go for a run or ride.After 6 to 20 minutes, your performance condition appears.3Scroll to the data screen to view your performance condition throughout the run or ride.Lactate ThresholdLactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream. In running, it is the estimated level of effort or pace. When a runner exceeds the threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at approximately 90% of their maximum heart rate and between 10k and half-marathon race pace. For average runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate threshold can help you determine how hard to train or when to push yourself during a race.If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (Setting Your Heart Rate Zones, page 7).Performing a Guided Test to Determine Your Lactate ThresholdThis feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put on a heart rate monitor and pair it with your device (Pairing ANT+ Sensors, page 21). You must also have a VO2 max. estimate from a previous run (About VO2 Max. Estimates, page 13).The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your lactate threshold. The device will automatically detect your lactate threshold during runs at a steady, high intensity with heart rate.TIP: The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value and VO2 max. estimate. If you are having trouble getting a lactate threshold estimate, try manually lowering your maximum heart rate value.1From the watch face, select START.2Select an outdoor running activity.GPS is required to complete the test.3Hold .4Select Training > Lactate Threshold.5Start the timer, and follow the on-screen instructions.After you begin your run, the device displays each step duration, the target, and current heart rate data. A message appears when the test is complete.6After you complete the guided test, stop the timer and save the activity.If this is your first lactate threshold estimate, the device prompts you to update your heart rate zones based on your lactate threshold heart rate. For each additional lactate 14 Heart Rate FeaturesCONFIDENTIAL
Smart FeaturesPairing Your Smartphone with Your DeviceTo use the connected features of the Forerunner device, it must be paired directly through the Garmin Connect Mobile app, instead of from the Bluetooth® settings on your smartphone.1From the app store on your smartphone, install and open the Garmin Connect Mobile app.2Bring your smartphone within 10 m (33 ft.) of your device.3Hold LIGHT to turn on the device.The first time you turn on the device, it is in pairing mode.TIP: You can hold LIGHT and select to manually enter pairing mode.4Select an option to add your device to your Garmin Connect account:• If this is the first time you are pairing a device with theGarmin Connect Mobile app, follow the on-screeninstructions.• If you already paired another device with the GarminConnect Mobile app, from the settings menu, selectGarmin Devices > Add Device, and follow the on-screeninstructions.Tips for Existing Garmin Connect Users1From the Garmin Connect Mobile app, select or .2Select Garmin Devices > Add Device.Enabling Bluetooth NotificationsBefore you can enable notifications, you must pair the Forerunner device with a compatible mobile device (Pairing Your Smartphone with Your Device, page 15).1Hold .2Select Settings > Phone > Smart Notifications > Status > On.3Select During Activity.4Select a notification preference.5Select a sound preference.6Select Watch Mode.7Select a notification preference.8Select a sound preference.9Select Timeout.10Select the amount of time the alert for a new notification appears on the screen.Viewing Notifications1From the watch face, select UP to view the notifications widget.2Select START, and select a notification.3Select DOWN for more options.4Select BACK to return to the previous screen.Managing NotificationsYou can use your compatible smartphone to manage notifications that appear on your Forerunner device.Select an option:• If you are using an Apple® device, use the notificationcenter settings on your smartphone to select the items toshow on the device.• If you are using an Android™ device, use the app settingsin the Garmin Connect Mobile app to select the items toshow on the device.Playing Audio Prompts During Your ActivityBefore you can set up audio prompts, you must have a smartphone with the Garmin Connect Mobile app paired to your Forerunner device.You can set the Garmin Connect Mobile app to play motivational status announcements on your smartphone during a run or other activity. Audio prompts include the lap number and lap time, pace or speed, and ANT+ sensor data. During an audio prompt, the Garmin Connect mobile app mutes the primary audio of the Smart Features 15CONFIDENTIAL
smartphone to play the announcement. You can customize the volume levels on the Garmin Connect Mobile app.1From the settings in the Garmin Connect Mobile app, select Garmin Devices.2Select your device.3Select Activity Options > Audio Prompts.Turning Off the Bluetooth Smartphone Connection1Hold LIGHT to view the controls menu.2Select to turn off the Bluetooth smartphone connection on your Forerunner device.Refer to the owner's manual for your mobile device to turn off Bluetooth wireless technology on your mobile device.Turning On and Off Smartphone Connection AlertsYou can set the Forerunner device to alert you when your paired smartphone connects and disconnects using Bluetooth wireless technology.NOTE: Smartphone connection alerts are turned off by default.1Hold .2Select Settings > Phone > Alerts.Locating a Lost Mobile DeviceYou can use this feature to help locate a lost mobile device that is paired using Bluetooth wireless technology and currently within range.1Hold LIGHT to view the controls menu.2Select .The Forerunner device begins searching for your paired mobile device. An audible alert sounds on your mobile device, and the Bluetooth signal strength displays on the Forerunner device screen. The Bluetooth signal strength increases as you move closer to your mobile device.3Select BACK to stop searching.WidgetsYour device comes preloaded with widgets that provide at-a-glance information. Some widgets require a Bluetooth connection to a compatible smartphone.Some widgets are not visible by default. You can add them to the widget loop manually.Notifications: Alerts you to incoming calls, texts, social network updates, and more, based on your smartphone notification settings.Calendar: Displays upcoming meetings from your smartphone calendar.Music controls: Provides music player controls for your smartphone.Weather: Displays the current temperature and weather forecast.My day: Displays a dynamic summary of your activity today. The metrics include your last recorded activity, intensity minutes, floors climbed, steps, calories burned, and more.Steps: Tracks your daily step count, step goal, and distance traveled.Intensity minutes: Tracks your time spent participating in moderate to vigorous activities, your weekly intensity minutes goal, and progress toward your goal.Heart rate: Displays your current heart rate in beats per minute (bpm) and a graph of your heart rate.Performance: Displays your current training status, training load, VO2 max. estimates, recovery time, FTP estimate, lactate threshold, and predicted race times.ABC: Displays combined altimeter, barometer, and compass information.Compass: Displays an electronic compass.Controls: Allows you to turn on and off the Bluetooth connectivity and features including do not disturb, find my phone, and manual syncing.VIRB controls: Provides camera controls when you have a VIRB device paired with your Forerunner device.Last activity: Displays a brief summary of your last recorded activity, such as your last run, last ride, or last swim.Calories: Displays your calorie information for the current day. Floors climbed: Tracks your floors climbed and progress toward your goal.Viewing the WidgetsYour device comes preloaded with widgets that provide at-a-glance information. Some widgets require a Bluetooth connection to a compatible smartphone.• From the time of day screen, select UP or DOWN.Available widgets include heart rate and activity tracking. Theperformance widget requires several activities with heart rateand outdoor runs with GPS.• Select START to view additional options and functions for awidget.Viewing the Controls MenuThe controls menu contains options, such as turning on do not disturb mode, locking the keys, and turning the device off.NOTE: You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu, page 16).1From any screen, hold LIGHT.2Select UP or DOWN to scroll through the options.Customizing the Controls MenuYou can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing the Controls Menu, page 16).1Hold .2Select Settings > System > Controls Menu.3Select a shortcut to customize.4Select an option:• Select Reorder to change the location of the shortcut inthe controls menu.• Select Remove to remove the shortcut from the controlsmenu.5If necessary, select Add New to add an additional shortcut to the controls menu.Viewing the Weather WidgetWeather requires a Bluetooth connection to a compatible smartphone.1From the watch face, select UP.2Select START to view hourly weather data.16 Smart FeaturesCONFIDENTIAL
3 Select DOWN to view daily weather data.Bluetooth Connected FeaturesThe Forerunner device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect Mobile app. For more information, go to www.garminconnect.com/start.Phone notifications: Displays phone notifications and messages on your Forerunner device.LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite followers using email or social media, allowing them to view your live data on a Garmin Connect tracking page.Software Updates: Allows you to update your device software.Workout and course downloads: Allows you to browse for workouts and courses in the Garmin Connect Mobile app and wirelessly send them to your device.Connect IQ: Allows you to extend your device features with new watch faces, widgets, apps, and data fields.Social media interactions: Allows you to post an update to your favorite social media website when you upload an activity to the Garmin Connect Mobile app.Weather updates: Sends real-time weather conditions and notifications to your device.Music controls: Allows you to control the music player on your smartphone.Audio prompts: Allows the Garmin Connect Mobile app to play status announcement prompts on your smartphone during a run or other activity.Bluetooth sensors: Allows you to connect Bluetooth compatible sensors, such as a heart rate monitor.Find my phone: Locates your lost smartphone that is paired with your Forerunner device and currently within range.Find my watch: Locates your lost Forerunner device that is paired with your smartphone and currently within range.Updating the Software Using Garmin Connect MobileBefore you can update your device software using the Garmin Connect Mobile app, you must have a Garmin Connect account, and you must pair the device with a compatible smartphone (Pairing Your Smartphone with Your Device, page 15).1Synchronize your device with the Garmin Connect Mobile app (Manually Syncing Data with Garmin Connect Mobile, page 17).When new software is available, the Garmin Connect Mobile app automatically sends the update to your device.2Follow the on-screen instructions.Manually Syncing Data with Garmin Connect Mobile1Hold LIGHT to view the controls menu.2Select .Connect IQ FeaturesYou can add Connect IQ features to your watch from Garmin and other providers using the Garmin Connect Mobile app. You can customize your device with watch faces, data fields, widgets, and apps.Watch Faces: Allow you to customize the appearance of the clock.Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways. You can add Connect IQ data fields to built-in features and pages.Widgets: Provide information at a glance, including sensor data and notifications.Apps: Add interactive features to your watch, such as new outdoor and fitness activity types.Downloading Connect IQ FeaturesBefore you can download Connect IQ features from the Garmin Connect Mobile app, you must pair your Forerunner device with your smartphone.Smart Features 17CONFIDENTIAL
1From the settings in the Garmin Connect Mobile app, select Connect IQ Store.2If necessary, select your device.3Select a Connect IQ feature.4Follow the on-screen instructions.Downloading Connect IQ Features Using Your Computer1Connect the device to your computer using a USB cable.2Go to www.garminconnect.com and sign in.3From your devices widget, select Connect IQ Store.4Select a Connect IQ feature, and download it.5Follow the on-screen instructions.Wi‑Fi Connected FeaturesThe Forerunner device has Wi‑Fi connected features. The Garmin Connect Mobile app is not required for you to use Wi‑Fi connectivity.Activity uploads to your Garmin Connect account: Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity.Workouts and training plans: Allows you to browse for and select workouts and training plans on the Garmin Connect site. The next time your device has a Wi‑Fi connection, the files are wirelessly sent to your device.Software updates: Your device downloads the latest software update when a Wi‑Fi connection is available. The next time you turn on or unlock the device, you can follow the on-screen instructions to install the software update.HistoryHistory includes time, distance, calories, average pace or speed, lap data, and optional ANT+ sensor information.NOTE: When the device memory is full, your oldest data is overwritten.Using HistoryHistory contains previous activities you have saved on your device.1Hold .2Select History > Activities.3Select an activity.4Select an option:• To view additional information about the activity, selectDetails.• To select a lap and view additional information about eachlap, select Laps.• To select an interval and view additional information abouteach interval, select Intervals.• To view the activity on a map, select Map.• To view the impact of the activity on your aerobic andanaerobic fitness, select Training Effect (About TrainingEffect, page 13).• To view your time in each heart rate zone, select Time inZone (Viewing Your Time in Each Heart Rate Zone,page 18).• To view an elevation plot of the activity, select ElevationPlot.• To delete the selected activity, select Delete.Viewing Your Time in Each Heart Rate ZoneBefore you can view heart rate zone data, you must complete an activity with heart rate and save the activity.Viewing your time in each heart rate zone can help you adjust your training intensity.1 Hold .2 Select History > Activities.3 Select an activity.4 Select Time in Zone.Viewing Data TotalsYou can view the accumulated distance and time data saved to your device.1 Hold .2 Select History > Totals.3 If necessary, select an activity.4 Select an option to view weekly or monthly totals.Using the OdometerThe odometer automatically records the total distance traveled, elevation gained, and time in activities.1 Hold .2 Select History > Totals > Odometer.3 Select UP or DOWN to view odometer totals.Deleting History1 Hold .2 Select History > Options.3 Select an option:• Select Delete All Activities to delete all activities from thehistory.• Select Reset Totals to reset all distance and time totals.NOTE: This does not delete any saved activities.4Confirm your selection.Data ManagementNOTE: The device is not compatible with Windows® 95, 98, Me, Windows NT®, and Mac® OS 10.3 and earlier.Deleting FilesNOTICEIf you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted.1Open the Garmin drive or volume.2If necessary, open a folder or volume.3Select a file.4Press the Delete key on your keyboard.NOTE: If you are using an Apple computer, you must empty the Trash folder to completely remove the files.Disconnecting the USB CableIf your device is connected to your computer as a removable drive or volume, you must safely disconnect your device from your computer to avoid data loss. If your device is connected to your Windows computer as a portable device, it is not necessary to safely disconnect the device.18 HistoryCONFIDENTIAL
1Complete an action:• For Windows computers, select the Safely RemoveHardware icon in the system tray, and select your device.• For Apple computers, select the device, and select File >Eject.2Disconnect the cable from your computer.Garmin ConnectYou can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims, hikes, triathlons, and more. To sign up for a free account, go to www.garminconnect.com/start.Store your activities: After you complete and save an activity with your device, you can upload that activity to your Garmin Connect account and keep it as long as you want.Analyze your data: You can view more detailed information about your activity, including time, distance, elevation, heart rate, calories burned, cadence, running dynamics, an overhead map view, pace and speed charts, and customizable reports.NOTE: Some data requires an optional accessory such as a heart rate monitor.Plan your training: You can choose a fitness goal and load one of the day-by-day training plans.Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet your goals.Share your activities: You can connect with friends to follow each other's activities or post links to your activities on your favorite social networking sites.Manage your settings: You can customize your device and user settings on your Garmin Connect account.Access the Connect IQ store: You can download apps, watch faces, data fields, and widgets.Using Garmin Connect on Your ComputerIf you have not paired your Forerunner device with your smartphone, you can upload all of your activity data to your Garmin Connect account using your computer.1 Connect the device to your computer using the USB cable.2 Go to www.garminconnect.com/start.3 Follow the on-screen instructions.19CONFIDENTIAL
3Select an option:• To set an alert for a specified distance from your finaldestination, select Final Distance.• To set an alert for the estimated time remaining until youreach your final destination, select Final ETE.4Select Status to turn on the alert.5Enter a distance or time value, and select .ANT+ SensorsYour device can be used with wireless ANT+ sensors. For more information about compatibility and purchasing optional sensors, go to http://buy.garmin.com.Pairing ANT+ SensorsPairing is the connecting of ANT+ wireless sensors, for example, connecting a heart rate monitor with your Garmin device. The first time you connect an ANT+ sensor to your device, you must pair the device and sensor. After the initial pairing, the device automatically connects to the sensor when you start your activity and the sensor is active and within range.NOTE: If your device was packaged with an ANT+ sensor, they are already paired.1Install the sensor or put on the heart rate monitor.2Bring the device within 1 cm of the sensor, and wait while the device connects to the sensor.When the device detects the sensor, a message appears. You can customize a data field to display sensor data.3If necessary, select Menu > Settings > Sensors and Accessories to manage ANT+ sensors.Foot PodYour device is compatible with the foot pod. You can use the foot pod to record pace and distance instead of using GPS when you are training indoors or when your GPS signal is weak. The foot pod is on standby and ready to send data (like the heart rate monitor).After 30 minutes of inactivity, the foot pod powers off to conserve the battery. When the battery is low, a message appears on your device. Approximately five hours of battery life remain.Going for a Run Using a Foot PodBefore you go for a run, you must pair the foot pod with your Forerunner device (Pairing ANT+ Sensors, page 21).You can run indoors using a foot pod to record pace, distance, and cadence. You can also run outdoors using a foot pod to record cadence data with your GPS pace and distance.1Install your foot pod according to the accessory instructions.2Select a running activity.3Go for a run.Foot Pod CalibrationThe foot pod is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs using GPS.Improving Foot Pod CalibrationBefore you can calibrate your device, you must acquire GPS signals and pair your device with the foot pod (Pairing ANT+ Sensors, page 21).The foot pod is self-calibrating, but you can improve the accuracy of the speed and distance data with a few outdoor runs using GPS.1Stand outside for 5 minutes with a clear view of the sky.2Start a running activity.3Run on a track without stopping for 10 minutes.4Stop your activity, and save it.Based on the recorded data, the foot pod calibration value changes, if necessary. You should not need to calibrate the foot pod again unless your running style changes.Calibrating Your Foot Pod ManuallyBefore you can calibrate your device, you must pair your device with the foot pod sensor (Pairing ANT+ Sensors, page 21).Manual calibration is recommended if you know your calibration factor. If you have calibrated a foot pod with another Garmin product, you may know your calibration factor.1Hold .2Select Settings > Sensors and Accessories.3Select your foot pod.4Select Cal. Factor > Set Value.5Adjust the calibration factor:• Increase the calibration factor if your distance is too low.• Decrease the calibration factor if your distance is too high.Setting Foot Pod Speed and DistanceBefore you can customize the foot pod speed and distance, you must pair your device with the foot pod sensor (Pairing ANT+ Sensors, page 21).You can set your device to calculate speed and distance using your foot pod data instead of GPS data.1Hold .2Select Settings > Sensors and Accessories.3Select your foot pod.4Select Speed or Distance.5Select an option:• Select Indoor when you are training with GPS turned off,usually indoors.• Select Always to use your foot pod data regardless of theGPS setting.Using an Optional Bike Speed or Cadence SensorYou can use a compatible bike speed or cadence sensor to send data to your device.• Pair the sensor with your device (Pairing ANT+ Sensors,page 21).• Update your fitness user profile information (Setting Up YourUser Profile, page 6).• Set your wheel size (Wheel Size and Circumference,page 33).• Go for a ride (Starting an Activity, page 1).ANT+ Sensors 21CONFIDENTIAL
optional data fields (Customizing the Data Screens, page 22). The Forerunner device displays current adjustment values when the sensor is in adjustment mode.Situational AwarenessYour Forerunner device can be used with the Varia Vision™device, Varia™ smart bike lights, and rearview radar to improve situational awareness. See the owner's manual for your Varia device for more information.NOTE: You may need to update the Forerunner software before pairing Varia devices (Updating the Software, page 29).tempeThe tempe is an ANT+ wireless temperature sensor. You can attach the sensor to a secure strap or loop where it is exposed to ambient air, and therefore, provides a consistent source of accurate temperature data. You must pair the tempe with your device to display temperature data from the tempe.Customizing Your DeviceCustomizing Your Activity List1Hold .2Select Settings > Activities & Apps.3Select an option:• Select an activity to customize the settings, set the activityas a favorite, change the order of appearance, and more.• Select Add Apps to add more activities or create customactivities.Customizing the Widget LoopYou can change the order of widgets in the widget loop, remove widgets, and add new widgets.1Hold .2Select Settings > Widgets.3Select a widget.4Select an option:• Select Reorder to change the location of the widget in thewidget loop.• Select Remove to remove the widget from the widgetloop.5Select Add Widgets.6Select a widget.The widget is added to the widget loop.Activity SettingsThese settings allow you to customize each preloaded activity app based on your needs. For example, you can customize data pages and enable alerts and training features. Not all settings are available for all activity types.Hold , select Settings > Activities & Apps, select an activity, and select the activity settings.Data Screens: Enables you to customize data screens and add new data screens for the activity (Customizing the Data Screens, page 22). Lock Keys: Locks the keys during activities to prevent accidental key presses.Alerts: Sets the training alerts for the activity.Metronome: Plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence (Using the Metronome, page 6).Auto Lap: Sets the options for the Auto Lap® feature (Marking Laps by Distance, page 23).Auto Pause: Sets the device to stop recording data when you stop moving or when you drop below a specified speed (Enabling Auto Pause®, page 23).Auto Climb: Enables the device to detect elevation changes automatically using the built-in altimeter.Auto Run: Enables the device to detect ski runs automatically using the built-in accelerometer.3D Speed: Calculates your speed using your elevation change and your horizontal movement over ground (3D Speed and Distance, page 24).3D Distance: Calculates your distance traveled using your elevation change and your horizontal movement over ground.Auto Scroll: Enables you to move through all of the activity data screens automatically while the timer is running (Using Auto Scroll, page 24).Segment Alerts: Enables prompts that alert you to approaching segments.GPS: Sets the mode for the GPS antenna. Using GPS + GLONASS provides increased performance in challenging environments and faster position acquisition. Using the GPS +GLONASS option can reduce battery life more than usingthe GPS option only. Power Save Timeout: Sets the power-save timeout setting for the activity (Power Save Timeout Settings, page 24).Background Color: Sets the background color of each activity to black or white.Accent Color: Sets the accent color of each activity to help identify which activity is active.Rename: Sets the activity name.Restore Defaults: Allows you to reset the activity settings.Customizing the Data ScreensYou can show, hide, and change the layout and content of data screens for each activity.1 Hold .2 Select Settings > Activities & Apps.3 Select the activity to customize.4 Select the activity settings.5 Select Data Screens.6 Select a data screen to customize.7 Select an option:• Select Layout to adjust the number of data fields on thedata screen.• Select a field to change the data that appears in the field.• Select Reorder to change the location of the data screenin the loop.• Select Remove to remove the data screen from the loop.8If necessary, select Add New to add a data screen to the loop.You can add a custom data screen, or select one of the predefined data screens.22 Customizing Your DeviceCONFIDENTIAL
AlertsYou can set alerts for each activity, which can help you to train toward specific goals, to increase your awareness of your environment, and to navigate to your destination. Some alerts are available only for specific activities. There are three types of alerts: event alerts, range alerts, and recurring alerts.Event alert: An event alert notifies you once. The event is a specific value. For example, you can set the device to alert you when you reach a specified elevation.Range alert: A range alert notifies you each time the device is above or below a specified range of values. For example, you can set the device to alert you when your heart rate is below 60 beats per minute (bpm) and over 210 bpm.Recurring alert: A recurring alert notifies you each time the device records a specified value or interval. For example, you can set the device to alert you every 30 minutes.Alert Name Alert Type DescriptionCadence Range You can set minimum and maximum cadence values.Calories Event, recurringYou can set the number of calories.Custom Recurring You can select an existing message or create a custom message and select an alert type.Distance Recurring You can set a distance interval.Elevation Range You can set minimum and maximum elevation values.Heart Rate Range You can set minimum and maximum heart rate values or select zone changes. See About Heart Rate Zones, page 6 and Heart Rate Zone Calculations, page 7.Pace Range You can set minimum and maximum pace values.Power Range You can set the high or low power level.Proximity Event You can set a radius from a saved location.Run/Walk Recurring You can set timed walking breaks at regular intervals.Speed Range You can set minimum and maximum speed values.Stroke Rate Range You can set high or low strokes per minute.Time Event, recurringYou can set a time interval.Setting an Alert1Hold .2Select Settings > Activities & Apps.3Select an activity.NOTE: This feature is not available for all activities.4Select the activity settings.5Select Alerts.6Select an option:• Select Add New to add a new alert for the activity.• Select the alert name to edit an existing alert.7If necessary, select the type of alert.8Select a zone, enter the minimum and maximum values, or enter a custom value for the alert.9If necessary, turn on the alert.For event and recurring alerts, a message appears each time you reach the alert value. For range alerts, a message appears each time you exceed or drop below the specified range (minimum and maximum values).Auto LapMarking Laps by DistanceYou can use Auto Lap to mark a lap at a specific distance automatically. This feature is helpful for comparing your performance over different parts of an activity (for example, every 1 mile or 5 kilometers).1Hold .2Select Settings > Activities & Apps.3Select an activity.NOTE: This feature is not available for all activities.4Select the activity settings.5Select Auto Lap.6Select an option:• Select Auto Lap to turn Auto Lap on or off.• Select Auto Distance to adjust the distance betweenlaps.Each time you complete a lap, a message appears that displays the time for that lap. The device also beeps or vibrates if audible tones are turned on (System Settings, page 24).If necessary, you can customize the data pages to display additional lap data (Customizing the Data Screens, page 22).Customizing the Lap Alert MessageYou can customize one or two data fields that appear in the lap alert message.1Hold .2Select Settings > Activities & Apps.3Select an activity.NOTE: This feature is not available for all activities.4Select the activity settings.5Select Auto Lap > Lap Alert.6Select a data field to change it.7Select Preview (optional).Enabling Auto Pause®You can use the Auto Pause feature to pause the timer automatically when you stop moving. This feature is helpful if your activity includes stop lights or other places where you must stop.NOTE: History is not recorded while the timer is stopped or paused.1Hold .2Select Settings > Activities & Apps.3Select an activity.NOTE: This feature is not available for all activities.4Select the activity settings.5Select Auto Pause.6Select an option:• To pause the timer automatically when you stop moving,select When Stopped.• To pause the timer automatically when your pace orspeed drops below a specified level, select Custom.Enabling Auto ClimbYou can use the auto climb feature to detect elevation changes automatically. You can use it during activities such as climbing, hiking, running, or biking.1Hold .Customizing Your Device 23CONFIDENTIAL
2Select Settings > Activities & Apps.3Select an activity.NOTE: This feature is not available for all activities.4Select the activity settings.5Select Auto Climb > Status > On.6Select an option:• Select Run Screen to identify which data screen appearswhile running.• Select Climb Screen to identify which data screenappears while climbing.• Select Invert Colors to reverse the display colors whenchanging modes.• Select Vertical Speed to set the rate of ascent over time.• Select Mode Switch to set how quickly the devicechanges modes.3D Speed and DistanceYou can set 3D speed and distance to calculate your speed or distance using both your elevation change and your horizontal movement over ground. You can use it during activities such as skiing, climbing, navigating, hiking, running, or biking.Using Auto ScrollYou can use the auto scroll feature to cycle through all of the activity data screens automatically while the timer is running.1 Hold .2 Select Settings > Activities & Apps.3 Select an activity.NOTE: This feature is not available for all activities.4 Select the activity settings.5 Select Auto Scroll.6 Select a display speed.Changing the GPS SettingBy default, the device uses GPS to locate satellites. For increased performance in challenging environments and faster GPS position location, you can enable GPS + GLONASS. Using GPS + GLONASS reduces battery life more than using only GPS. 1 Hold .2 Select Settings > Activities & Apps.3 Select the activity to customize.4 Select the activity settings.5 Select GPS, and select an option.Power Save Timeout SettingsThe timeout settings affect how long your device stays in training mode, for example, when you are waiting for a race to start. Hold , select Settings > Activities & Apps, select an activity, and select the activity settings. Select Power Save Timeout to adjust the timeout settings for the activity.Normal: Sets the device to enter low-power watch mode after 5 minutes of inactivity.Extended: Sets the device to enter low-power watch mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between charges.Removing an Activity or App1Hold .2Select Settings > Activities & Apps.3Select an activity.4Select an option:• To remove an activity from your list of favorites, selectRemove from Favorites.• To delete the activity from the apps list, select Remove.Watch Face SettingsYou can customize the appearance of the watch face by selecting the layout, colors, and additional data. You can also download custom watch faces from the Connect IQ store.Customizing the Watch FaceBefore you can activate a Connect IQ watch face, you must install a watch face from the Connect IQ store (Connect IQ Features, page 17).You can customize the watch face information and appearance, or activate an installed Connect IQ watch face.1From the watch face, hold .2Select Watch Face.3Select UP or DOWN to preview the watch face options.4Select Add New to scroll through additional pre-loaded watch faces.5Select START > Apply to activate a pre-loaded watch face or an installed Connect IQ watch face.6If using a pre-loaded watch face, select START > Customize.7Select an option:• To change the style of the numbers for the analog watchface, select Dial.• To change the style of the hands for the analog watchface, select Hands.• To change the style of the numbers for the digital watchface, select Layout• To change the style of the seconds for the digital watchface, select Seconds.• To change the data that appears on the watch face, selectAdditional Data.• To add or change an accent color for the watch face,select Accent Color.• To change the background color, select Bkgd. Color.• To save the changes, select Done.System SettingsHold , and select Settings > System.Language: Sets the language displayed on the device.Time: Adjusts the time settings (Time Settings, page 25).Backlight: Adjusts the backlight settings (Changing the Backlight Settings, page 25).Sounds: Sets the device sounds, such as key tones, alerts, and vibrations.Do Not Disturb: Turns on or off do not disturb mode. Use the Sleep Time option to turn on do not disturb mode 24 Customizing Your DeviceCONFIDENTIAL
automatically during your normal sleep hours. You can set your normal sleep hours on your Garmin Connect account.Controls Menu: Allows you to add, reorder, and remove the shortcut menu options in the controls menu (Customizing the Controls Menu, page 16).Hot Keys: Allows you to assign shortcuts to device keys (Customizing the Hot Keys, page 25).Auto Lock: Allows you to lock the keys automatically to prevent accidental key presses. Use the During Activity option to lock the keys during a timed activity. Use the Watch Mode option to lock the keys when you are not recording a timed activity.Units: Sets the units of measure used on the device (Changing the Units of Measure, page 25).Format: Sets general format preferences, such as the pace and speed shown during activities, the start of the week, and geographical position format and datum options.Data Recording: Sets how the device records activity data. The Smart recording option (default) allows for longer activity recordings. The Every Second recording option provides more detailed activity recordings, but may not record entire activities that last for longer periods of time.USB Mode: Sets the device to use mass storage mode or Garmin mode when connected to a computer.Restore Defaults: Allows you to reset user data and settings (Restoring All Default Settings, page 29).Software Update: Allows you to install software updates downloaded using Garmin Express™.Time SettingsHold , and select Settings > System > Time.Time Format: Sets the device to show time in a 12-hour or 24-hour format.Set Time: Sets the time zone for the device. The Auto option sets the time zone automatically based on your GPS position.Time: Allows you to adjust the time if it is set to the Manual option.Alerts: Allows you to set sunrise and sunset alerts to sound a specific number of minutes or hours before the actual sunrise or sunset occurs.Sync With GPS: Allows you to manually sync the time with GPS when you change time zones, and to update for daylight saving time.Changing the Backlight Settings1Hold Menu.2Select Settings > System > Backlight.3Select During Activity or Watch Mode.4Select an option:• Select Keys to turn on the backlight for key presses.• Select Alerts to turn on the backlight for alerts.• Select Gesture to turn on the backlight by raising andturning your arm to look at your wrist.• Select Timeout to set the length of time before thebacklight turns off.• Select Brightness to set the brightness level of thebacklight.Customizing the Hot KeysYou can customize the hold function of individual keys and combinations of keys.1Hold .2Select Settings > System > Hot Keys.3Select a key or combination of keys to customize.4Select a function.Changing the Units of MeasureYou can customize units of measure for distance, pace and speed, elevation, weight, height, and temperature.1Hold .2Select Settings > System > Units.3Select a measurement type.4Select a unit of measure.ClockSetting the Time Manually1Hold .2Select Settings > System > Time > Set Time > Manual.3Select Time, and enter the time of day.Setting an AlarmYou can set up to ten separate alarms. You can set each alarm to sound once or to repeat regularly.1From the watch face, hold .2Select Clock > Alarm Clock > Add Alarm.3Select Time, and enter the alarm time.4Select Repeat, and select when the alarm should repeat (optional).5Select Sounds, and select a type of notification (optional).6Select Backlight > On to turn on the backlight with the alarm.Deleting an Alarm1From the watch face, hold .2Select Clock > Alarm Clock.3Select an alarm.4Select Delete.Starting the Countdown Timer1From the watch face, hold .2Select Clock > Timer.3Enter the time.4If necessary, select Restart > On to automatically restart the timer after it expires.5If necessary, select Sounds, and select a type of notification.6Select Start Timer.Using the Stopwatch1From the watch face, hold .2Select Clock > Stopwatch.3Select START to start the timer.4Select to restart the lap timerÀ.The total stopwatch time Á continues running.5Select START to stop both timers.6Select an option.Setting Sunrise and Sunset AlertsYou can set the sunrise and sunset alerts to sound a specific number of minutes or hours before the actual sunrise or sunset occurs.Customizing Your Device 25CONFIDENTIAL
1From the watch face, hold .2Select Clock > Alerts.3Select an option:• Select Til Sunset > Status > On.• Select Til Sunrise > Status > On.4Select Time, and enter the time.Syncing the Time with GPSEach time you turn on the device and acquire satellites, the device automatically detects your time zones and the current time of day. You can also manually sync the time with GPS when you change time zones, and to update for daylight saving time.1From the watch face, hold .2Select Clock > Sync With GPS.3Wait while the device locates satellites (Acquiring Satellite Signals, page 28).VIRB RemoteThe VIRB remote function allows you to control your VIRB action camera using your device. Go to www.garmin.com/VIRB to purchase a VIRB action camera.Controlling a VIRB Action CameraBefore you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the VIRB Series Owner's Manual for more information. You must also set the VIRB widget to be shown in the widget loop (Customizing the Widget Loop, page 22).1Turn on your VIRB camera.2On your Forerunner device, select UP or DOWN from the watch face to view the VIRB widget.3Wait while the device connects to your VIRB camera.4Select START.5Select an option:• To record video, select Start Recording.The video counter appears on the Forerunner screen.• To take a photo while recording video, select DOWN.• To stop recording video, select STOP.• To take a photo, select Take Photo.• To change video and photo settings, select Settings.Controlling a VIRB Action Camera During an ActivityBefore you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the VIRB Series Owner's Manual for more information. You must also set the VIRB widget to be shown in the widget loop (Customizing the Widget Loop, page 22).1Turn on your VIRB camera.2On your Forerunner device, select UP or DOWN from the watch face to view the VIRB widget.3Wait while the device connects to your VIRB camera.When the camera is connected, a VIRB data screen is automatically added to the activity apps.4During an activity, select UP or DOWN to view the VIRB data screen.5Hold .6Select VIRB Remote.7Select an option:• To control the camera using the activity timer, selectSettings > Timer Start/Stop.NOTE: Video recording automatically starts and stopswhen you start and stop an activity.• To control the camera using the menu options, selectSettings > Manual.• To manually record video, select Start Recording.The video counter appears on the Forerunner screen.• To take a photo while recording video, select DOWN.• To manually stop recording video, select STOP.• To take a photo, select Take Photo.Device InformationCharging the Device WARNINGThis device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information.NOTICETo prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions in the appendix.3Charge the device completely.SpecificationsForerunner SpecificationsBattery type Rechargeable, built-in lithium-ion batteryBattery life, watch modeUp to 1 wk. with activity tracking, smartphone notifications, and wrist-based heart rateBattery life, activity modeUp to 10 hr. in GPS mode and wrist-based heart rateWater rating Swim, 5 ATM*Operating temperature rangeFrom -20º to 60ºC (from -4º to 140ºF)Charging temperature rangeFrom 0º to 45ºC (from 32º to 113ºF)Radio frequency/protocol2.4 GHz ANT+ wireless communications protocolBluetooth wireless technology Wi‑Fi wireless technology*The device withstands pressure equivalent to a depth of 50 m.For more information, go to www.garmin.com/waterrating.26 Device Information1Plug the USB cable into a USB port on your computer.2Align the charger posts with the contacts on the back of the device, and connect the charging clip À securely to the device.CONFIDENTIAL
Device CareNOTICEAvoid extreme shock and harsh treatment, because it can degrade the life of the product.Avoid pressing the keys under water.Do not use a sharp object to clean the device.Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage.Cleaning the DeviceNOTICEEven small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger. Corrosion can prevent charging and data transfer.1Wipe the device using a cloth dampened with a mild detergent solution.2 Wipe it dry.After cleaning, allow the device to dry completely.TIP: For more information, go to www.garmin.com/fitandcare.Changing the BandsYou can replace the bands with new Forerunner bands 1 Use the two screwdrivers to loosen the pins.2Remove the pins.3Select an option:Device Information 27CONFIDENTIAL
TroubleshootingViewing Device InformationYou can view device information, such as the unit ID, software version, regulatory information, and license agreement.1Hold .2Select Settings > About.Viewing Regulatory and Compliance Information1From the settings, select About.2Select DOWN until regulatory information appears.Product UpdatesOn your computer, install Garmin Express (www.garmin.com/express). On your smartphone, install the Garmin Connect Mobile app.This provides easy access to these services for Garmin devices:• Software updates• Data uploads to Garmin Connect• Product registrationSetting Up Garmin Express1Connect the device to your computer using a USB cable.2Go to www.garmin.com/express.3Follow the on-screen instructions.Getting More Information• Go to www.support.garmin.com for additional manuals,articles, and software updates.• Go to www.garmin.com/intosports.• Go to www.garmin.com/learningcenter.• Go to http://buy.garmin.com, or contact your Garmin dealerfor information about optional accessories and replacementparts.Activity TrackingFor more information about activity tracking accuracy, go to garmin.com/ataccuracy.My daily step count does not appearThe daily step count is reset every night at midnight.If dashes appear instead of your step count, allow the device to acquire satellite signals and set the time automatically.My step count does not seem accurateIf your step count does not seem accurate, you can try these tips.• Wear the device on your non-dominant wrist.• Carry the device in your pocket when pushing a stroller orlawn mower.• Carry the device in your pocket when actively using yourhands or arms only.NOTE: The device may interpret some repetitive motions,such as washing dishes, folding laundry, or clapping yourhands, as steps.The step counts on my device and my Garmin Connect account don't matchThe step count on your Garmin Connect account updates when you synchronize your device.1Select an option:• Synchronize your step count with the Garmin Connectapplication ( (Using Garmin Connect on Your Computer,page 19)).• Synchronize your step count with the Garmin ConnectMobile app ( (Manually Syncing Data with GarminConnect Mobile, page 17)).2Wait while the device synchronizes your data.Synchronizing can take several minutes.NOTE: Refreshing the Garmin Connect Mobile app or the Garmin Connect application does not synchronize your data or update your step count.The floors climbed amount does not seem accurateYour device uses an internal barometer to measure elevation changes as you climb floors. A floor climbed is equal to 3 m (10 ft.).• Avoid holding handrails or skipping steps while climbingstairs.My intensity minutes are flashingWhen you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes flash.Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.Acquiring Satellite SignalsThe device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically based on the GPS position.1Go outdoors to an open area.The front of the device should be oriented toward the sky.2Wait while the device locates satellites.It may take 30–60 seconds to locate satellite signals.Improving GPS Satellite Reception• Frequently sync the device to your Garmin Connect account:◦ Connect your device to a computer using the USB cableand the Garmin Express application.◦ Sync your device to the Garmin Connect Mobile app usingyour Bluetooth enabled smartphone.◦ Connect your device to your Garmin Connect accountusing a Wi‑Fi wireless network.While connected to your Garmin Connect account, the device downloads several days of satellite data, allowing it to quickly locate satellite signals.• Take your device outside to an open area away from tallbuildings and trees.• Remain stationary for a few minutes.Resetting the DeviceIf the device stops responding, you may need to reset it.NOTE: Resetting the device may erase your data or settings.1Hold for 15 seconds.The device turns off.2Hold for one second to turn on the device.Clearing User DataNOTE: This deletes all user-entered information, but it does not delete your history.You can restore all of the device settings to the factory default values.1Hold .2Select > Yes to turn off the device.3While holding , hold to turn on the device.4Select Yes.28 TroubleshootingCONFIDENTIAL
Restoring All Default SettingsNOTE: This deletes all user-entered information and activity history.You can restore all of the device settings to the factory default values.1Hold .2Select Settings > System > Restore Defaults > Yes.Updating the SoftwareBefore you can update your device software, you must have a Garmin Connect account, and you must download the Garmin Express application.1Connect the device to your computer using the USB cable.When new software is available, Garmin Express sends it to your device.2Follow the on-screen instructions.3Do not disconnect your device from the computer during the update process.NOTE: If you have already used Garmin Express to set up your device with Wi‑Fi connectivity, Garmin Connect can automatically download available software updates to your device when it connects using Wi‑Fi.My device is in the wrong languageYou can change the device language selection if you have accidently selected the wrong language on the device.1Hold .2Scroll down to the last item in the list, and select START.3Scroll down to the second to last item in the list, and select START.4Select START.5Select your language.Is my smartphone compatible with my device?The Forerunner device is compatible with smartphones using Bluetooth Smart wireless technology.Go to www.garmin.com/ble for compatibility information.My phone will not connect to the device• Enable Bluetooth wireless technology on your smartphone.• Bring your phone within 10 m (33 ft.) of the device.• On your smartphone, open the Garmin Connect Mobile app,select or , and select Garmin Devices > Add Device toenter pairing mode.• On your device, hold LIGHT, and select to turn onBluetooth technology and enter pairing mode.Maximizing the Battery LifeYou can do several things to extend the life of the battery.• Reduce the backlight timeout (Changing the Backlight Settings, page 25).• Reduce the backlight brightness.•• Turn off Bluetooth wireless technology when you are not using connected features (Bluetooth Connected Features, page 17).• When pausing your activity for a longer period of time, use the resume later option (Stopping an Activity, page 2).• Turn off activity tracking (Activity Tracking Settings, page 8). • Use a Connect IQ watch face that is not updated everysecond.For example, use a watch face without a second hand(Customizing the Watch Face, page 24).• Limit the smartphone notifications the device displays(Managing Notifications, page 15).• Stop broadcasting heart rate data to paired Garmin devices(Broadcasting Heart Rate Data to Garmin® Devices, page 9).• Turn off wrist-based heart rate monitoring (Turning Off theWrist Heart Rate Monitor, page 9).NOTE: Wrist-based heart rate monitoring is used to calculatevigorous intensity minutes and calories burned.The temperature reading is not accurateYour body temperature affects the temperature reading for the internal temperature sensor. To get the most accurate temperature reading, you should remove the watch from your wrist and wait 20 to 30 minutes.You can also use an optional tempe external temperature sensor to view accurate ambient temperature readings while wearing the watch.How can I manually pair ANT+ sensors?You can use the device settings to manually pair ANT+ sensors. The first time you connect a sensor to your device using ANT+ wireless technology, you must pair the device and sensor. After they are paired, the device connects to the sensor automatically when you start an activity and the sensor is active and within range.1Stay 10 m (33 ft.) away from other ANT+ sensors while pairing.2If you are pairing a heart rate monitor, put on the heart rate monitor.The heart rate monitor does not send or receive data until you put it on.3Hold .4Select Settings > Sensors and Accessories > Add New.5Select an option:• Select Search All.• Select your sensor type.After the sensor is paired with your device, a message appears. Sensor data appears in the data page loop or a custom data field.Can I use my Bluetooth sensor with my watch?The device is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin device, you must pair the device and sensor. After they are paired, the device connects to the sensor automatically when you start an activity and the sensor is active and within range.1Hold .2Select Settings > Sensors and Accessories > Add New.3Select an option:• Select Search All.• Select your sensor type.You can customize the optional data fields (Customizing the Data Screens, page 22).Troubleshooting 29CONFIDENTIAL
VO2 Max. Standard RatingsThese tables include standardized classifications for VO2 max. estimates by age and gender.Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79Superior 95 55.4 54 52.5 48.9 45.7 42.1Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7Good 60 45.4 44 42.4 39.2 35.5 32.3Fair 40 41.7 40.5 38.5 35.6 32.3 29.4Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79Superior 95 49.6 47.4 45.3 41.1 37.8 36.7Excellent 80 43.9 42.4 39.7 36.7 33 30.9Good 60 39.5 37.8 36.3 33 30 28.1Fair 40 36.1 34.4 33 30.1 27.5 25.9Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.FTP RatingsThese tables include classifications for functional threshold power (FTP) estimates by gender.Males Watts per Kilogram (W/kg)Superior 5.05 and greaterExcellent From 3.93 to 5.04Good From 2.79 to 3.92Fair From 2.23 to 2.78Untrained Less than 2.23Females Watts per Kilogram (W/kg)Superior 4.30 and greaterExcellent From 3.33 to 4.29Good From 2.36 to 3.32Fair From 1.90 to 2.35Untrained Less than 1.90FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power Meter (Boulder, CO: VeloPress, 2010).Wheel Size and CircumferenceThe wheel size is marked on both sides of the tire. This is not a comprehensive list. You can also use one of the calculators available on the Internet.Wheel Size L (mm)12 × 1.75 93514 × 1.5 102014 × 1.75 105516 × 1.5 118516 × 1.75 119518 × 1.5 134018 × 1.75 135020 × 1.75 151520 × 1-3/8 161522 × 1-3/8 177022 × 1-1/2 178524 × 1 175324 × 3/4 Tubular 178524 × 1-1/8 179524 × 1-1/4 190524 × 1.75 189024 × 2.00 192524 × 2.125 196526 × 7/8 192026 × 1(59) 191326 × 1(65) 195226 × 1.25 195326 × 1-1/8 197026 × 1-3/8 206826 × 1-1/2 2100Appendix 33CONFIDENTIAL
Wheel Size L (mm)26 × 1.40 200526 × 1.50 201026 × 1.75 202326 × 1.95 205026 × 2.00 205526 × 2.10 206826 × 2.125 207026 × 2.35 208326 × 3.00 217027 × 1 214527 × 1-1/8 215527 × 1-1/4 216127 × 1-3/8 2169650 × 35A 2090650 × 38A 2125650 × 38B 2105700 × 18C 2070700 × 19C 2080700 × 20C 2086700 × 23C 2096700 × 25C 2105700 × 28C 2136700 × 30C 2170700 × 32C 2155700C Tubular 2130700 × 35C 2168700 × 38C 2180700 × 40C 2200BSD 3-Clause LicenseCopyright © 2003-2010, Mark BorgerdingAll rights reserved.Redistribution and use in source and binary forms, with or without modification, are permitted provided that the following conditions are met:• Redistributions of source code must retain the abovecopyright notice, this list of conditions and the followingdisclaimer.• Redistributions in binary form must reproduce the abovecopyright notice, this list of conditions and the followingdisclaimer in the documentation and/or other materialsprovided with the distribution.• Neither the author nor the names of any contributors may beused to endorse or promote products derived from thissoftware without specific prior written permission.THIS SOFTWARE IS PROVIDED BY THE COPYRIGHT HOLDERS AND CONTRIBUTORS "AS IS" AND ANY EXPRESS OR IMPLIED WARRANTIES, INCLUDING, BUT NOT LIMITED TO, THE IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE ARE DISCLAIMED. IN NO EVENT SHALL THE COPYRIGHT OWNER OR CONTRIBUTORS BE LIABLE FOR ANY DIRECT, INDIRECT, INCIDENTAL, SPECIAL, EXEMPLARY, OR CONSEQUENTIAL DAMAGES (INCLUDING, BUT NOT LIMITED TO, PROCUREMENT OF SUBSTITUTE GOODS OR SERVICES; LOSS OF USE, DATA, OR PROFITS; OR BUSINESS INTERRUPTION) HOWEVER CAUSED AND ON ANY THEORY OF LIABILITY, WHETHER IN CONTRACT, STRICT LIABILITY, OR TORT (INCLUDING NEGLIGENCE OR OTHERWISE) ARISING IN ANY WAY OUT OF THE USE OF THIS SOFTWARE, EVEN IF ADVISED OF THE POSSIBILITY OF SUCH DAMAGE.Symbol DefinitionsThese symbols may appear on the device or accessory labels.Alternating current. The device is suitable for alternating current.Direct current. The device is suitable for direct current only.Fuse. Indicates a fuse specification or location.WEEE disposal and recycling symbol. The WEEE symbol is attached to the product in compliance with the EU directive 2012/19/EU on Waste Electrical and Electronic Equipment (WEEE). It is intended to deter the improper disposal of this product and to promote reuse and recycling.34 AppendixCONFIDENTIAL
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