Garmin 03272 Digital Transmission System 2412-2462 MHz User Manual

Download:
Mirror Download [FCC.gov]
Document ID	3717465
Application ID	3dpzEQhem0l/3ZGkLj55cg==
Document Description	User Manual
Short Term Confidential	No
Permanent Confidential	No
Supercede	No
Document Type	User Manual
Display Format	Adobe Acrobat PDF - pdf
Filesize	175.43kB (2192837 bits)
Date Submitted	2018-01-17 00:00:00
Date Available	2018-01-17 00:00:00
Creation Date	2017-03-27 10:01:50
Producing Software	Antenna House PDF Output Library 6.2.625 (Windows (x64))
Document Lastmod	2018-01-08 11:40:35
Document Title	User Manual
Document Creator	AH XSL Formatter V6.2 MR5 for Windows (x64) : 6.2.7.18952 (2014/11/12 16:18JST)

AL
TI
EN
ID
NF
FORERUNNER®
645/645 MUSIC
CO
Owner’s Manual
© 2017 Garmin Ltd. or its subsidiaries
All 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.
®
®
®
®
®
®
®
AL
®
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.
®
CO
NF
ID
EN
TI
M/N: A03272
®
®
®
Introduction
4 Go for a run.
AL
WARNING
See the Important Safety and Product Information guide in the
product box for product warnings and other important
information.
Always consult your physician before you begin or modify any
exercise program.
Keys
5 After you complete your run, select STOP to stop the timer.
6 Select an option:
START Select to start and stop the timer.
STOP Select to choose an option or to acknowledge a message.
Â
BACK
Ã
Ä
EN
Á
Hold to turn the device on.
LIGHT Hold to view the controls menu.
Select to turn the backlight on and off.
Select to record a lap, rest, or transition during an activity.
Select to return to the previous screen.
DOWN Select to scroll through the widgets, data screens, options,
and settings.
Hold to manually change sports during an activity.
UP
Select to scroll through the widgets, data screens, options,
and settings.
Hold to view the menu.
GPS Status and Status Icons
The 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 status
NF
Battery status
Smartphone connection status
Wi‑Fi technology status
®
• Select Resume Later to suspend the run and continue
recording later.
• Select Lap to mark a lap.
• Select Discard > Yes to delete the run.
Activities
Your 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.
ID
À
TI
• Select Resume to restart the timer.
• Select Save to save the run and reset the timer. You can
select the run to view a summary.
Heart rate status
Foot pod status
Running Dynamics Pod status
Speed and cadence sensor status
CO
Power meter status
tempe™ sensor status
VIRB camera status
®
Starting an Activity
When you start an activity, GPS turns on automatically (if
required). When you stop the activity, the device returns to
watch mode.
1 From the watch face, select START.
2 Select an activity.
3 If necessary, follow the on-screen instructions to enter
additional information.
4 If necessary, wait while the device connects to your ANT+
sensors.
5 If the activity requires GPS, go outside, and wait while the
device locates satellites.
6 Select START to start the timer.
NOTE: The device does not record your activity data until
you start the timer.
®
Going for a Run
Tips for Recording Activities
The 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).
1 Select START, and select an activity.
2 Go outside, and wait while the device locates satellites.
3 Select START to start the timer.
• Charge the device before starting an activity (Charging the
Device, page 26).
• Select
to record laps.
• Select UP or DOWN to view additional data pages.
Introduction
Stopping an Activity
Creating a Custom Activity
1 From the watch face, select START > Add.
2 Select an option:
TI
• Select Copy Activity to create your custom activity
starting from one of your saved activities.
• Select Other to create a new custom activity.
If necessary, select an activity type.
Select a name or enter a custom name.
Duplicate activity names include a number, for example:
Bike(2).
Select an option:
• Select an option to customize specific activity settings. For
example, you can select an accent color or customize the
data screens.
• Select Done to save and use the custom activity.
Select Yes to add the activity to your list of favorites.
NF
Indoor Activities
ID
EN
• To resume your activity, select Resume.
• To save the activity and return to watch mode, select
Save.
• 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 along
the path you traveled, select Back to Start > TracBack.
NOTE: This feature is available only for activities that use
GPS.
• 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 use
GPS.
• To discard the activity and return to watch mode, select
Discard.
NOTE: After stopping the activity, the device saves it
automatically after 25 minutes.
AL
1 Select STOP.
2 Select an option:
CO
The 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 Activities
The 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).
Activities
Following a Workout From the Web
AL
Before you can download a workout from Garmin Connect, you
must have a Garmin Connect account (Garmin Connect,
page 19).
1 Connect the device to your computer.
2 Go to www.garminconnect.com.
3 Create and save a new workout.
4 Select Send to Device, and follow the on-screen
instructions.
5 Disconnect the device.
Starting a Workout
Workouts
TI
EN
Training
Before you can start a workout, you must download a workout
from your Garmin Connect account.
1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > My Workouts.
5 Select a workout.
6 Select Do Workout.
7 Select 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 Calendar
The 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.
CO
NF
ID
You 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.
Using Garmin Connect Training Plans
Before 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.
1 Connect the device to your computer.
2 From your Garmin Connect account, select and schedule a
training plan.
Review
the training plan in your calendar.
4 Select , and follow the on-screen instructions.
Interval Workouts
You 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 Workout
1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > Intervals > Edit > Interval > Type.
5 Select Distance, Time, or Open.
TIP: You can create an open-ended interval by selecting the
Open option.
6 Select Duration, enter a distance or time interval value for
the workout, and select .
7 Select BACK.
Training
Starting an Interval Workout
From the watch face, select START.
Select an activity.
Hold .
Select Training > Intervals > Do Workout.
Select START to start the timer.
to
When your interval workout has a warm up, select
begin the first interval.
7 Follow 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, select
to end the interval workout.
Using Virtual Partner
Cancelling a Training Target
1 During an activity, hold .
2 Select Cancel Target > Yes.
Racing a Previous Activity
You 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.
1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > Race an Activity.
5 Select an option:
• Select From History to select a previously recorded
activity from your device.
• Select Downloaded to select an activity you downloaded
from your Garmin Connect account.
Select
the activity.
The Virtual Partner screen appears indicating your estimated
finish time.
Select
START to start the timer.
8 After you complete your activity, select START > Save.
EN
• Select Distance Only to select a preset distance or enter
a custom distance.
• Select Distance and Time to select a distance and time
target.
• Select Distance and Pace or Distance and Speed to
select 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.
6 Select START to start the timer.
AL
interval, and select .
11 Select BACK.
12 Select one or more options:
• To set the number of repetitions, select Repeat.
• To add an open-ended warm up to your workout, select
Warm Up > On.
• To add an open-ended cool down to your workout, select
Cool Down > On.
4 Select Training > Set a Target.
5 Select an option:
TI
8 Select Rest > Type.
9 Select Distance, Time, or Open.
10 If necessary, enter a distance or time value for the rest
®
CO
NF
ID
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.
1 Hold .
2 Select Settings > Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Data Screens > Add New > Virtual Partner.
6 Enter a pace or speed value.
7 Start your activity (Starting an Activity, page 1).
8 Select UP or DOWN to scroll to the Virtual Partner screen
and see who is leading.
Setting a Training Target
The 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.
1 From the watch face, select START.
2 Select an activity.
3 Hold .
Training
Personal Records
When 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 Records
1 Hold .
2 Select History > Records.
3 Select a sport.
4 Select a record.
5 Select View Record.
Restoring a Personal Record
You can set each personal record back to the one previously
recorded.
1 Hold .
2 Select History > Records.
3 Select a sport.
4 Select a record to restore.
5 Select Previous > Yes.
NOTE: This does not delete any saved activities.
Clearing a Personal Record
1 Hold .
2 Select History > Records.
3 Select a sport.
4 Select a record to delete.
5 Select Clear Record > Yes.
NOTE: This does not delete any saved activities.
Clearing All Personal Records
1 Hold .
2 Select History > Records.
NOTE: This does not delete any saved activities.
TI
3 Select a sport.
4 Select Clear All Records > Yes.
AL
Using the Metronome
The 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.
1 Hold .
2 Select Settings > Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Metronome > Status > On.
6 Select an option:
• Select Beats Per Minute to enter a value based on the
cadence you want to maintain.
• Select Alert Frequency to customize the frequency of the
beats.
• Select Sounds to customize the metronome tone and
vibration.
7 If necessary, select Preview to listen to the metronome
feature before you run.
Go
for a run (Going for a Run, page 1).
The metronome starts automatically.
9 During your run, select UP or DOWN to view the metronome
screen.
10 If necessary, hold to change the metronome settings.
EN
The records are deleted for that sport only.
Setting Up Your User Profile
ID
You 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.
1 Hold .
2 Select Settings > User Profile.
3 Select an option.
CO
NF
Fitness Goals
Knowing your heart rate zones can help you measure and
improve your fitness by understanding and applying these
principles.
• Your heart rate is a good measure of exercise intensity.
• Training in certain heart rate zones can help you improve
cardiovascular capacity and strength.
• Knowing your heart rate zones can prevent you from
overtraining and can decrease your risk of injury.
If you know your maximum heart rate, you can use the table
(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 Zones
Many athletes use heart rate zones to measure and increase
their cardiovascular strength and improve their level of fitness. A
heart rate zone is a set range of heartbeats per minute. The five
commonly accepted heart rate zones are numbered from 1 to 5
according to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum heart rate.
Training
Perceived Exertion
Benefits
70–80%
Moderate pace, more
difficult to hold
conversation
Improved aerobic
capacity, optimal
cardiovascular training
80–90%
Fast pace and a bit
Improved anaerobic
uncomfortable, breathing capacity and
forceful
threshold, improved
speed
90–100%
Sprinting pace,
unsustainable for long
period of time, labored
breathing
AL
Zone % of
Maximum
Heart Rate
Anaerobic and
muscular endurance,
increased power
About Lifetime Athletes
TI
A 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 Zones
The 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.
1 Hold .
2 Select Settings > User Profile > Power Zones > Based On.
3 Select an option:
• Select Watts to view and edit the zones in watts.
• Select %FTP to view and edit the zones as a percentage
of your functional threshold power.
4 Select FTP, and enter your FTP value.
5 Select a zone, and enter a value for each zone.
6 If necessary, select Minimum, and enter a minimum power
value.
NF
ID
EN
Setting Your Heart Rate Zones
The 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.
1 Hold .
2 Select Settings > User Profile > Heart Rate.
3 Select 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).
4 Select 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).
5 Select 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.
6 Select Zones > Based On.
7 Select an option:
• Select BPM to view and edit the zones in beats per
minute.
• Select %Max. HR to view and edit the zones as a
percentage of your maximum heart rate.
• Select %HRR to view and edit the zones as a percentage
of your heart rate reserve (maximum heart rate minus
resting heart rate).
• Select %LTHR to view and edit the zones as a percentage
of your lactate threshold heart rate.
8 Select a zone, and enter a value for each zone.
9 Select Add Sport Heart Rate, and select a sport profile to
add separate heart rate zones (optional).
10 Repeat steps 3 through 8 to add sport heart rate zones
(optional).
CO
Letting the Device Set Your Heart Rate Zones
The 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 Up
Your User Profile, page 6).
• Run often with the wrist or chest heart rate monitor.
• Try a few heart rate training plans, available from your
Garmin Connect account.
• View your heart rate trends and time in zones using your
Garmin Connect account.
Activity Tracking
The 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 Goal
Your 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.
Heart Rate Zone Calculations
Zone % of
Maximum
Heart Rate
Perceived Exertion
Benefits
50–60%
Relaxed, easy pace,
rhythmic breathing
Beginning-level
aerobic training,
reduces stress
60–70%
Comfortable pace,
slightly deeper
breathing, conversation
possible
Basic cardiovascular
training, good
recovery pace
Activity Tracking
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 Alert
Sitting 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
Using Automated Sleep Tracking
1 Wear your device while sleeping.
2 Upload 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 Mode
To 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.
Heart Rate Features
The 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 Rate
• Wear the Forerunner device above your wrist bone.
NOTE: The device should be snug but comfortable, and it
should not move while running or exercising.
ID
NF
Earning Intensity Minutes
CO
Your 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 of
intensity minutes.
• Exercise for at least 10 consecutive minutes at a moderate or
vigorous intensity level.
Garmin Move IQ™ Events
The 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.
When you turn off activity tracking, your steps, floors climbed,
intensity minutes, sleep tracking, and Move IQ events are not
recorded.
1 Hold .
2 Select Settings > Activity Tracking > Status > Off.
Wearing the Device and Heart Rate
Intensity Minutes
®
Turning Off Activity Tracking
EN
You 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).
1 Hold LIGHT.
2 Select Do Not Disturb.
AL
Sleep Tracking
While 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.
Activity Tracking Settings
Hold , 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.
TI
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.
NOTE: The heart rate sensor is located on the back of the
device.
• See Tips for Erratic Heart Rate Data, page 8 for more
information about wrist-based heart rate.
• For more information about the accuracy of wrist-based heart
rate, go to garmin.com/ataccuracy.
Tips for Erratic Heart Rate Data
If the heart rate data is erratic or does not appear, you can try
these tips.
• Clean and dry your arm before putting on the device.
• Avoid wearing sunscreen, lotion, and insect repellent under
the device.
• Avoid scratching the heart rate sensor on the back of the
device.
• Wear the device above your wrist bone. The device should
be 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 reading
before starting your activity.
NOTE: In cold environments, warm up indoors.
• Rinse the device with fresh water after each workout.
Heart Rate Features
AL
TI
Performance condition: Your performance condition is a realtime 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 Notifications
EN
Performance Measurements
Performance 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.
1 Hold .
2 Select Settings > Physiological Metrics > Performance
Notifications.
3 Select an option.
These 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.
Automatically Detecting Performance Measurements
ID
The 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.
1 Hold .
2 Select Settings > Physiological Metrics > Auto Detect.
3 Select an option.
CO
NF
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 postexercise 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.
12
Training Status
Training 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
Heart Rate Features
Recovery Heart Rate
If 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.
EN
About VO2 Max. Estimates
Viewing Your Recovery Time
For 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).
1 Go for a run.
2 After 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.
AL
Tips for Getting Your Training Status
To 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, or
ride with heart rate and power at least two times per week.
After using the device for one week, your training status
should be available.
• Record all of your fitness activities on this device, allowing it
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.
TI
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.
VO2 max. is the maximum volume of oxygen (in milliliters) you
can consume per minute per kilogram of body weight at your
maximum performance. In simple terms, VO2 max. is an
indication of athletic performance and should increase as your
level of fitness improves. The Forerunner device requires wrist-
Training Load
ID
Training 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.
Your VO2 max. estimate appears as a number and position on
the color gauge.
Purple
Blue
Green
Orange
Red
NF
Viewing Your Predicted Race Times
Superior
Excellent
Good
Fair
Poor
CO
VO2 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 Time
You 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.
Heart Rate Features
For 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.
1 Select UP or DOWN to view the performance widget.
2 Select START to scroll through the performance
measurements.
Your projected race times appear for 5K, 10K, half marathon,
and marathon distances.
About Training Effect
Training 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
13
Aerobic Benefit Anaerobic
Benefit
From 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.
From 4.0 to 4.9
Highly improves Highly improves
your aerobic
your anaerobic
fitness.
fitness.
5.0
Overreaching
and potentially
harmful without
enough recovery
time.
AL
Lactate Threshold
Lactate 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).
EN
Training Effect
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible
chest heart rate monitor.
1 Add Perform. Cond. to a data screen (Customizing the Data
Screens, page 22).
2 Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
3 Scroll to the data screen to view your performance condition
throughout the run or ride.
Improves your
anaerobic
fitness.
Overreaching
and potentially
harmful without
enough recovery
time.
ID
Color Zone
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).
TI
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 highintensity 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.
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 Score
CO
NF
Before 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 Condition
As 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.
14
Performing a Guided Test to Determine Your Lactate
Threshold
This 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.
1 From the watch face, select START.
2 Select an outdoor running activity.
GPS is required to complete the test.
3 Hold .
4 Select Training > Lactate Threshold.
5 Start 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.
6 After 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
Heart Rate Features
1 From the app store on your smartphone, install and open the
TI
AL
Garmin Connect Mobile app.
2 Bring your smartphone within 10 m (33 ft.) of your device.
3 Hold 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.
4 Select an option to add your device to your Garmin Connect
account:
• If this is the first time you are pairing a device with the
Garmin Connect Mobile app, follow the on-screen
instructions.
• If you already paired another device with the Garmin
Connect Mobile app, from the settings menu, select
Garmin Devices > Add Device, and follow the on-screen
instructions.
Tips for Existing Garmin Connect Users
1 From the Garmin Connect Mobile app, select
2 Select Garmin Devices > Add Device.
or
Enabling Bluetooth Notifications
ID
EN
Before you can enable notifications, you must pair the
Forerunner device with a compatible mobile device (Pairing
Your Smartphone with Your Device, page 15).
1 Hold .
2 Select Settings > Phone > Smart Notifications > Status >
On.
Select
During Activity.
4 Select a notification preference.
5 Select a sound preference.
6 Select Watch Mode.
7 Select a notification preference.
8 Select a sound preference.
9 Select Timeout.
10 Select the amount of time the alert for a new notification
appears on the screen.
Viewing Notifications
1 From the watch face, select UP to view the notifications
CO
NF
widget.
Smart Features
Pairing Your Smartphone with Your Device
To 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.
2 Select START, and select a notification.
3 Select DOWN for more options.
4 Select BACK to return to the previous screen.
Managing Notifications
You 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 notification
center settings on your smartphone to select the items to
show on the device.
• If you are using an Android™ device, use the app settings
in the Garmin Connect Mobile app to select the items to
show on the device.
®
Playing Audio Prompts During Your Activity
Before 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
15
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 Alerts
You 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.
1 Hold .
2 Select Settings > Phone > Alerts.
Locating a Lost Mobile Device
Viewing the Widgets
Your device comes preloaded with widgets that provide at-aglance 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. The
performance widget requires several activities with heart rate
and outdoor runs with GPS.
• Select START to view additional options and functions for a
widget.
EN
You can use this feature to help locate a lost mobile device that
is paired using Bluetooth wireless technology and currently
within range.
1 Hold LIGHT to view the controls menu.
2 Select .
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.
3 Select BACK to stop searching.
AL
Turning Off the Bluetooth Smartphone Connection
1 Hold LIGHT to view the controls menu.
2 Select to turn off the Bluetooth smartphone connection on
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.
TI
smartphone to play the announcement. You can customize the
volume levels on the Garmin Connect Mobile app.
1 From the settings in the Garmin Connect Mobile app, select
Garmin Devices.
Select
your device.
3 Select Activity Options > Audio Prompts.
CO
NF
Your device comes preloaded with widgets that provide at-aglance 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.
16
The 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).
1 From any screen, hold LIGHT.
ID
Widgets
Viewing the Controls Menu
2 Select UP or DOWN to scroll through the options.
Customizing the Controls Menu
You can add, remove, and change the order of the shortcut
menu options in the controls menu (Viewing the Controls Menu,
page 16).
1 Hold .
2 Select Settings > System > Controls Menu.
3 Select a shortcut to customize.
4 Select an option:
• Select Reorder to change the location of the shortcut in
the controls menu.
• Select Remove to remove the shortcut from the controls
menu.
5 If necessary, select Add New to add an additional shortcut to
the controls menu.
Viewing the Weather Widget
Weather requires a Bluetooth connection to a compatible
smartphone.
1 From the watch face, select UP.
2 Select START to view hourly weather data.
Smart Features
3 Select DOWN to view daily weather data.
AL
Bluetooth Connected Features
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.
NF
ID
EN
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.
TI
The 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
Updating the Software Using Garmin Connect Mobile
CO
Before 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).
1 Synchronize 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.
2 Follow the on-screen instructions.
Manually Syncing Data with Garmin Connect Mobile
1 Hold LIGHT to view the controls menu.
2 Select .
Smart Features
Connect IQ Features
You 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 Features
Before you can download Connect IQ features from the Garmin
Connect Mobile app, you must pair your Forerunner device with
your smartphone.
17
Downloading Connect IQ Features Using Your
Computer
1 Connect the device to your computer using a USB cable.
2 Go to www.garminconnect.com and sign in.
3 From your devices widget, select Connect IQ Store.
4 Select a Connect IQ feature, and download it.
5 Follow the on-screen instructions.
Wi‑Fi Connected Features
History
CO
NF
History contains previous activities you have saved on your
device.
1 Hold .
2 Select History > Activities.
3 Select an activity.
4 Select an option:
• To view additional information about the activity, select
Details.
• To select a lap and view additional information about each
lap, select Laps.
• To select an interval and view additional information about
each interval, select Intervals.
• To view the activity on a map, select Map.
• To view the impact of the activity on your aerobic and
anaerobic fitness, select Training Effect (About Training
Effect, page 13).
• To view your time in each heart rate zone, select Time in
Zone (Viewing Your Time in Each Heart Rate Zone,
page 18).
• To view an elevation plot of the activity, select Elevation
Plot.
• To delete the selected activity, select Delete.
18
Viewing Data Totals
You 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 Odometer
The 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 History
1 Hold .
2 Select History > Options.
3 Select an option:
ID
History 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 History
Before 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.
EN
The 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 onscreen instructions to install the software update.
Viewing Your Time in Each Heart Rate Zone
TI
Connect IQ Store.
2 If necessary, select your device.
3 Select a Connect IQ feature.
4 Follow the on-screen instructions.
AL
1 From the settings in the Garmin Connect Mobile app, select
• Select Delete All Activities to delete all activities from the
history.
• Select Reset Totals to reset all distance and time totals.
NOTE: This does not delete any saved activities.
4 Confirm your selection.
Data Management
NOTE: The device is not compatible with Windows 95, 98, Me,
Windows NT , and Mac OS 10.3 and earlier.
®
®
®
Deleting Files
NOTICE
If 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.
1 Open the Garmin drive or volume.
2 If necessary, open a folder or volume.
3 Select a file.
4 Press 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 Cable
If 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.
History
1 Complete an action:
AL
• For Windows computers, select the Safely Remove
Hardware icon in the system tray, and select your device.
• For Apple computers, select the device, and select File >
Eject.
2 Disconnect the cable from your computer.
ID
EN
You 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.
TI
Garmin Connect
NF
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 Computer
CO
If 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.
19
4 Stop your activity, and save it.
ANT+ Sensors
Your 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+ Sensors
Calibrating Your Foot Pod Manually
Before 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.
1 Hold .
2 Select Settings > Sensors and Accessories.
3 Select your foot pod.
4 Select Cal. Factor > Set Value.
5 Adjust 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 Distance
Before 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.
1 Hold .
2 Select Settings > Sensors and Accessories.
3 Select your foot pod.
4 Select Speed or Distance.
5 Select an option:
• Select Indoor when you are training with GPS turned off,
usually indoors.
• Select Always to use your foot pod data regardless of the
GPS setting.
EN
Pairing 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.
1 Install the sensor or put on the heart rate monitor.
2 Bring 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.
3 If necessary, select Menu > Settings > Sensors and
Accessories to manage ANT+ sensors.
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.
AL
• To set an alert for a specified distance from your final
destination, select Final Distance.
• To set an alert for the estimated time remaining until you
reach your final destination, select Final ETE.
4 Select Status to turn on the alert.
5 Enter a distance or time value, and select .
TI
3 Select an option:
Foot Pod
ID
Your 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.
NF
Going for a Run Using a Foot Pod
Before 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.
1 Install your foot pod according to the accessory instructions.
2 Select a running activity.
3 Go for a run.
Using an Optional Bike Speed or Cadence
Sensor
You 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 Your
User Profile, page 6).
• Set your wheel size (Wheel Size and Circumference,
page 33).
• Go for a ride (Starting an Activity, page 1).
CO
Foot Pod Calibration
The foot pod is self-calibrating. The accuracy of the speed and
distance data improves after a few outdoor runs using GPS.
Improving Foot Pod Calibration
Before 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.
1 Stand outside for 5 minutes with a clear view of the sky.
2 Start a running activity.
3 Run on a track without stopping for 10 minutes.
ANT+ Sensors
21
optional data fields (Customizing the Data Screens, page 22).
The Forerunner device displays current adjustment values when
the sensor is in adjustment mode.
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 using
the GPS option only.
tempe
The 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 Device
EN
Customizing Your Activity List
1 Hold .
2 Select Settings > Activities & Apps.
3 Select an option:
• Select an activity to customize the settings, set the activity
as a favorite, change the order of appearance, and more.
• Select Add Apps to add more activities or create custom
activities.
Customizing the Widget Loop
®
TI
Your 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).
AL
®
Situational Awareness
NF
ID
You can change the order of widgets in the widget loop, remove
widgets, and add new widgets.
1 Hold .
2 Select Settings > Widgets.
3 Select a widget.
4 Select an option:
• Select Reorder to change the location of the widget in the
widget loop.
• Select Remove to remove the widget from the widget
loop.
5 Select Add Widgets.
6 Select a widget.
The widget is added to the widget loop.
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.
Activity Settings
CO
These 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.
Customizing the Data Screens
You 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 the
data screen.
• Select a field to change the data that appears in the field.
• Select Reorder to change the location of the data screen
in the loop.
• Select Remove to remove the data screen from the loop.
8 If 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.
Alerts: Sets the training alerts for the activity.
22
Customizing Your Device
Description
Cadence
Range
You can set minimum and maximum
cadence values.
Calories
Event,
recurring
You 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.
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.
NF
Time
ID
Heart Rate Range
Stroke Rate Range
Event,
recurring
You can set high or low strokes per
minute.
You can set a time interval.
CO
Setting an Alert
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 Alerts.
6 Select an option:
• Select Add New to add a new alert for the activity.
• Select the alert name to edit an existing alert.
7 If necessary, select the type of alert.
8 Select a zone, enter the minimum and maximum values, or
enter a custom value for the alert.
9 If necessary, turn on the alert.
Customizing Your Device
Marking Laps by Distance
You 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).
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 Lap.
6 Select an option:
• Select Auto Lap to turn Auto Lap on or off.
• Select Auto Distance to adjust the distance between
laps.
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 Message
You can customize one or two data fields that appear in the lap
alert message.
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 Lap > Lap Alert.
6 Select a data field to change it.
7 Select Preview (optional).
EN
Alert Name Alert Type
AL
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.
Auto Lap
TI
Alerts
You 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
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).
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.
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 Pause.
6 Select an option:
• To pause the timer automatically when you stop moving,
select When Stopped.
• To pause the timer automatically when your pace or
speed drops below a specified level, select Custom.
Enabling Auto Climb
You can use the auto climb feature to detect elevation changes
automatically. You can use it during activities such as climbing,
hiking, running, or biking.
1 Hold .
23
2 Select Settings > Activities & Apps.
3 Select an activity.
Removing an Activity or App
3D Speed and Distance
You 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.
Hold .
Select Settings > Activities & Apps.
Select an activity.
Select an option:
• To remove an activity from your list of favorites, select
Remove from Favorites.
• To delete the activity from the apps list, select Remove.
AL
TI
NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Auto Climb > Status > On.
6 Select an option:
• Select Run Screen to identify which data screen appears
while running.
• Select Climb Screen to identify which data screen
appears while climbing.
• Select Invert Colors to reverse the display colors when
changing modes.
• Select Vertical Speed to set the rate of ascent over time.
• Select Mode Switch to set how quickly the device
changes modes.
Watch Face Settings
You 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 Face
Before 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.
1 From the watch face, hold .
2 Select Watch Face.
3 Select UP or DOWN to preview the watch face options.
4 Select Add New to scroll through additional pre-loaded watch
faces.
5 Select START > Apply to activate a pre-loaded watch face or
an installed Connect IQ watch face.
6 If using a pre-loaded watch face, select START >
Customize.
7 Select an option:
• To change the style of the numbers for the analog watch
face, select Dial.
• To change the style of the hands for the analog watch
face, select Hands.
• To change the style of the numbers for the digital watch
face, select Layout
• To change the style of the seconds for the digital watch
face, select Seconds.
• To change the data that appears on the watch face, select
Additional 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.
EN
Using Auto Scroll
Changing the GPS Setting
ID
You 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.
By 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.
NF
Hold .
Select Settings > Activities & Apps.
Select the activity to customize.
Select the activity settings.
Select GPS, and select an option.
CO
Power Save Timeout Settings
The 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.
24
System Settings
Hold , 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
Customizing Your Device
Changing the Units of Measure
Clock
AL
You can customize units of measure for distance, pace and
speed, elevation, weight, height, and temperature.
1 Hold .
2 Select Settings > System > Units.
3 Select a measurement type.
4 Select a unit of measure.
TI
Setting the Time Manually
1 Hold .
2 Select Settings > System > Time > Set Time > Manual.
3 Select Time, and enter the time of day.
Setting an Alarm
You can set up to ten separate alarms. You can set each alarm
to sound once or to repeat regularly.
1 From the watch face, hold .
2 Select Clock > Alarm Clock > Add Alarm.
3 Select Time, and enter the alarm time.
4 Select Repeat, and select when the alarm should repeat
(optional).
5 Select Sounds, and select a type of notification (optional).
6 Select Backlight > On to turn on the backlight with the alarm.
EN
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 Settings
Starting the Countdown Timer
1 From the watch face, hold .
2 Select Clock > Timer.
3 Enter the time.
4 If necessary, select Restart > On to automatically restart the
ID
Hold , and select Settings > System > Time.
Time Format: Sets the device to show time in a 12-hour or 24hour 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.
Deleting an Alarm
1 From the watch face, hold .
2 Select Clock > Alarm Clock.
3 Select an alarm.
4 Select Delete.
NF
Changing the Backlight Settings
1 Hold Menu.
2 Select Settings > System > Backlight.
3 Select During Activity or Watch Mode.
4 Select an option:
timer after it expires.
5 If necessary, select Sounds, and select a type of notification.
6 Select Start Timer.
Using the Stopwatch
1 From the watch face, hold .
2 Select Clock > Stopwatch.
3 Select START to start the timer.
to restart the lap timerÀ.
4 Select
CO
• 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 and
turning your arm to look at your wrist.
• Select Timeout to set the length of time before the
backlight turns off.
• Select Brightness to set the brightness level of the
backlight.
Customizing the Hot Keys
You can customize the hold function of individual keys and
combinations of keys.
1 Hold .
2 Select Settings > System > Hot Keys.
3 Select a key or combination of keys to customize.
4 Select a function.
Customizing Your Device
The total stopwatch time Á continues running.
5 Select START to stop both timers.
6 Select an option.
Setting Sunrise and Sunset Alerts
You can set the sunrise and sunset alerts to sound a specific
number of minutes or hours before the actual sunrise or sunset
occurs.
25
• To control the camera using the menu options, select
Settings > 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.
• Select Til Sunset > Status > On.
• Select Til Sunrise > Status > On.
4 Select Time, and enter the time.
Syncing the Time with GPS
Each 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.
1 From the watch face, hold .
2 Select Clock > Sync With GPS.
3 Wait while the device locates satellites (Acquiring Satellite
Signals, page 28).
VIRB Remote
Controlling a VIRB Action Camera
Device Information
Charging the Device
WARNING
This device contains a lithium-ion battery. See the Important
Safety and Product Information guide in the product box for
product warnings and other important information.
NOTICE
To prevent corrosion, thoroughly clean and dry the contacts and
the surrounding area before charging or connecting to a
computer. Refer to the cleaning instructions in the appendix.
EN
The 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.
AL
TI
1 From the watch face, hold
2 Select Clock > Alerts.
3 Select an option:
1 Plug the USB cable into a USB port on your computer.
2 Align the charger posts with the contacts on the back of the
device, and connect the charging clip À securely to the
device.
NF
ID
Before 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).
1 Turn on your VIRB camera.
2 On your Forerunner device, select UP or DOWN from the
watch face to view the VIRB widget.
3 Wait while the device connects to your VIRB camera.
4 Select START.
5 Select 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 Activity
CO
Before 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).
1 Turn on your VIRB camera.
2 On your Forerunner device, select UP or DOWN from the
watch face to view the VIRB widget.
3 Wait while the device connects to your VIRB camera.
When the camera is connected, a VIRB data screen is
automatically added to the activity apps.
4 During an activity, select UP or DOWN to view the VIRB data
screen.
5 Hold .
6 Select VIRB Remote.
7 Select an option:
• To control the camera using the activity timer, select
Settings > Timer Start/Stop.
NOTE: Video recording automatically starts and stops
when you start and stop an activity.
26
3 Charge the device completely.
Specifications
Forerunner Specifications
Battery type
Rechargeable, built-in lithium-ion battery
Battery life, watch
mode
Up to 1 wk. with activity tracking, smartphone
notifications, and wrist-based heart rate
Battery life, activity
mode
Up to 10 hr. in GPS mode and wristbased heart rate
Water rating
Swim, 5 ATM*
Operating temperature From -20º to 60ºC (from -4º to 140ºF)
range
Charging temperature
range
From 0º to 45ºC (from 32º to 113ºF)
Radio frequency/
protocol
2.4 GHz ANT+ wireless communications
protocol
Bluetooth 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.
Device Information
AL
Changing the Bands
You can replace the bands with new Forerunner bands
1 Use the two screwdrivers to loosen the pins.
EN
NOTICE
Avoid 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.
TI
Device Care
Cleaning the Device
2 Remove the pins.
3 Select an option:
CO
NF
ID
NOTICE
Even small amounts of sweat or moisture can cause corrosion
of the electrical contacts when connected to a charger.
Corrosion can prevent charging and data transfer.
1 Wipe the 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.
Device Information
27
You can view device information, such as the unit ID, software
version, regulatory information, and license agreement.
1 Hold .
2 Select Settings > About.
Viewing Regulatory and Compliance Information
1 From the settings, select About.
2 Select DOWN until regulatory information appears.
Product Updates
On 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 registration
Getting More Information
For more information about activity tracking accuracy, go to
garmin.com/ataccuracy.
My daily step count does not appear
NF
The 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 accurate
CO
If 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 or
lawn mower.
• Carry the device in your pocket when actively using your
hands or arms only.
NOTE: The device may interpret some repetitive motions,
such as washing dishes, folding laundry, or clapping your
hands, as steps.
The step counts on my device and my Garmin
Connect account don't match
The step count on your Garmin Connect account updates when
you synchronize your device.
1 Select an option:
• Synchronize your step count with the Garmin Connect
application ( (Using Garmin Connect on Your Computer,
page 19)).
28
My intensity minutes are flashing
When 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 Signals
The 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.
1 Go outdoors to an open area.
The front of the device should be oriented toward the sky.
2 Wait 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 cable
and the Garmin Express application.
◦ Sync your device to the Garmin Connect Mobile app using
your Bluetooth enabled smartphone.
◦ Connect your device to your Garmin Connect account
using 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 tall
buildings and trees.
• Remain stationary for a few minutes.
ID
• 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 dealer
for information about optional accessories and replacement
parts.
Activity Tracking
The floors climbed amount does not seem accurate
Your 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 climbing
stairs.
EN
Setting Up Garmin Express
1 Connect the device to your computer using a USB cable.
2 Go to www.garmin.com/express.
3 Follow the on-screen instructions.
AL
Viewing Device Information
• Synchronize your step count with the Garmin Connect
Mobile app ( (Manually Syncing Data with Garmin
Connect Mobile, page 17)).
2 Wait 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.
TI
Troubleshooting
Resetting the Device
If the device stops responding, you may need to reset it.
NOTE: Resetting the device may erase your data or settings.
1 Hold for 15 seconds.
The device turns off.
2 Hold for one second to turn on the device.
Clearing User Data
NOTE: 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.
1 Hold .
2 Select > Yes to turn off the device.
, hold to turn on the device.
3 While holding
4 Select Yes.
Troubleshooting
Updating the Software
®
The temperature reading is not accurate
Your 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.
1 Stay 10 m (33 ft.) away from other ANT+ sensors while
pairing.
If
2 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.
3 Hold .
4 Select Settings > Sensors and Accessories > Add New.
5 Select 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.
EN
Before you can update your device software, you must have a
Garmin Connect account, and you must download the Garmin
Express application.
1 Connect the device to your computer using the USB cable.
When new software is available, Garmin Express sends it to
your device.
2 Follow the on-screen instructions.
3 Do 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.
AL
NOTE: This deletes all user-entered information and activity
history.
You can restore all of the device settings to the factory default
values.
1 Hold .
2 Select Settings > System > Restore Defaults > Yes.
• Use a Connect IQ watch face that is not updated every
second.
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 the
Wrist Heart Rate Monitor, page 9).
NOTE: Wrist-based heart rate monitoring is used to calculate
vigorous intensity minutes and calories burned.
TI
Restoring All Default Settings
My device is in the wrong language
ID
You can change the device language selection if you have
accidently selected the wrong language on the device.
1 Hold .
2 Scroll down to the last item in the list, and select START.
3 Scroll down to the second to last item in the list, and select
START.
4 Select START.
5 Select 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.
NF
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 to
enter pairing mode.
• On your device, hold LIGHT, and select to turn on
Bluetooth technology and enter pairing mode.
Maximizing the Battery Life
CO
You 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).
Troubleshooting
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.
1 Hold .
2 Select Settings > Sensors and Accessories > Add New.
3 Select an option:
• Select Search All.
• Select your sensor type.
You can customize the optional data fields (Customizing the
Data Screens, page 22).
29
AL
TI
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and gender.
Percentile
20–29
30–39
Superior
95
55.4
54
Excellent
80
51.1
48.3
Good
60
45.4
Fair
40
41.7
Poor
0–40
<41.7
Females
Percentile
20–29
Superior
95
49.6
Excellent
80
43.9
Good
60
39.5
Fair
40
36.1
Poor
0–40
<36.1
40–49
50–59
60–69
70–79
52.5
48.9
45.7
42.1
46.4
43.4
39.5
36.7
EN
Males
42.4
39.2
35.5
32.3
40.5
38.5
35.6
32.3
29.4
<40.5
<38.5
<35.6
<32.3
<29.4
30–39
40–49
50–59
60–69
70–79
47.4
45.3
41.1
37.8
36.7
42.4
39.7
36.7
33
30.9
37.8
36.3
33
30
28.1
34.4
33
30.1
27.5
25.9
<34.4
<33
<30.1
<27.5
<25.9
ID
44
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
FTP Ratings
Wheel Size
L (mm)
These tables include classifications for functional threshold
power (FTP) estimates by gender.
12 × 1.75
935
14 × 1.5
1020
Males
Watts per Kilogram (W/kg)
14 × 1.75
1055
5.05 and greater
16 × 1.5
1185
16 × 1.75
1195
From 2.79 to 3.92
18 × 1.5
1340
From 2.23 to 2.78
18 × 1.75
1350
Untrained
Less than 2.23
20 × 1.75
1515
20 × 1-3/8
1615
Females
Watts per Kilogram (W/kg)
22 × 1-3/8
1770
Superior
4.30 and greater
22 × 1-1/2
1785
Excellent
From 3.33 to 4.29
24 × 1
1753
Good
From 2.36 to 3.32
24 × 3/4 Tubular
1785
Fair
From 1.90 to 2.35
24 × 1-1/8
1795
Untrained
Less than 1.90
24 × 1-1/4
1905
24 × 1.75
1890
24 × 2.00
1925
24 × 2.125
1965
26 × 7/8
1920
Wheel Size and Circumference
26 × 1(59)
1913
The 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.
26 × 1(65)
1952
26 × 1.25
1953
26 × 1-1/8
1970
26 × 1-3/8
2068
26 × 1-1/2
2100
Excellent
Good
CO
Fair
From 3.93 to 5.04
NF
Superior
FTP ratings are based on research by Hunter Allen and Andrew
Coggan, PhD, Training and Racing with a Power Meter
(Boulder, CO: VeloPress, 2010).
Appendix
33
Wheel Size
L (mm)
Symbol Definitions
26 × 1.40
2005
These symbols may appear on the device or accessory labels.
26 × 1.50
2010
26 × 1.75
2023
26 × 1.95
2050
Direct current. The device is suitable for direct current only.
26 × 2.00
2055
Fuse. Indicates a fuse specification or location.
26 × 2.10
2068
26 × 2.125
2070
26 × 2.35
2083
26 × 3.00
2170
27 × 1
2145
27 × 1-1/8
2155
27 × 1-1/4
2161
27 × 1-3/8
2169
650 × 35A
2090
650 × 38A
2125
650 × 38B
2105
700 × 18C
2070
700 × 19C
2080
700 × 20C
2086
700 × 23C
2096
700 × 25C
2105
700 × 28C
2136
700 × 30C
2170
700 × 32C
2155
700C Tubular
2130
700 × 35C
2168
700 × 38C
2180
700 × 40C
2200
AL
EN
TI
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.
ID
BSD 3-Clause License
Alternating current. The device is suitable for alternating current.
CO
NF
Copyright © 2003-2010, Mark Borgerding
All 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 above
copyright notice, this list of conditions and the following
disclaimer.
• Redistributions in binary form must reproduce the above
copyright notice, this list of conditions and the following
disclaimer in the documentation and/or other materials
provided with the distribution.
• Neither the author nor the names of any contributors may be
used to endorse or promote products derived from this
software 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.
34
Appendix
CO
NF
ID
EN
TI
AL
support.garmin.com
Month 2017
190-xxxxxx-00 _ 0A

---

Source Exif Data:

File Type                       : PDF
File Type Extension             : pdf
MIME Type                       : application/pdf
PDF Version                     : 1.7
Linearized                      : No
Create Date                     : 2017:03:27 10:01:50-06:00
Creator                         : AH XSL Formatter V6.2 MR5 for Windows (x64) : 6.2.7.18952 (2014/11/12 16:18JST)
Modify Date                     : 2018:01:08 11:40:35-06:00
Type                            : Info
Has XFA                         : No
XMP Toolkit                     : Adobe XMP Core 5.4-c005 78.147326, 2012/08/23-13:03:03
Creator Tool                    : AH XSL Formatter V6.2 MR5 for Windows (x64) : 6.2.7.18952 (2014/11/12 16:18JST)
Metadata Date                   : 2018:01:08 11:40:35-06:00
Producer                        : Antenna House PDF Output Library 6.2.625 (Windows (x64))
Trapped                         : False
Format                          : application/pdf
Document ID                     : uuid:5f8e58ce-3313-49b5-a610-ff8357515da4
Instance ID                     : uuid:e37bf291-e3d9-44da-b3af-2474dfbd5c6c
Page Layout                     : SinglePage
Page Count                      : 29

EXIF Metadata provided by EXIF.tools