Garmin 03272 Digital Transmission System 2412-2462 MHz User Manual
Garmin International Inc Digital Transmission System 2412-2462 MHz
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- 1. User Manual
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User Manual
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
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