Garmin Forerunner 735 XT Owner’s Manual Forerunner735XT OM EN

Forerunner 735 XT - Owner's Manual Forerunner735XT_OM_EN Free User Guide for Garmin SmartWatch and Wearable, Manual

User Manual: garmin Forerunner 735 XT - Owner’s Manual Free User Guide for Garmin GPS, Manual - page2

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Forerunner® 735XT

Owner’s Manual

April 2016 190-02058-00_0A

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™, HRM-Run™, HRM-Tri™, HRM-Swim™, tempe™, Varia™, Varia

Vision™, and Vector™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

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. Shimano® and Di2™ are trademarks of Shimano, Inc. Advance heartbeat analytics by Firstbeat. Training Stress

Score™, Intensity Factor™, and Normalized Power™ are trademarks of Peaksware, LLC. Windows® is a registered trademark of Microsoft Corporation in the

United States and other countries. Other trademarks and trade names are those of their respective owners.

This product may contain a library (Kiss FFT) licensed by Mark Borgerding under the 3-Clause BSD License http://opensource.org/licenses/BSD-3-Clause.

This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.

M/N: A02924

Table of Contents

Introduction.....................................................................1

Keys............................................................................................ 1

Locking and Unlocking the Device Keys................................ 1

Opening the Menu................................................................. 1

Icons...................................................................................... 1

Training........................................................................... 1

Going for a Run.......................................................................... 1

Multisport Activities..................................................................... 1

Triathlon Training................................................................... 1

Heart Rate While Swimming....................................................... 2

Going for a Pool Swim........................................................... 2

Swimming in Open Water...................................................... 2

Swim Terminology...................................................................... 2

Indoor Activities.......................................................................... 2

Workouts.....................................................................................2

Following a Workout From the Web.......................................2

Starting a Workout................................................................. 2

About the Training Calendar.................................................. 2

Using Garmin Connect Training Plans.............................. 2

Interval Workouts................................................................... 2

Creating an Interval Workout............................................ 2

Starting an Interval Workout..............................................3

Stopping a Workout...........................................................3

Canceling a Workout......................................................... 3

Using Virtual Partner®........................................................... 3

Setting a Training Target....................................................... 3

Cancelling a Training Target............................................. 3

Racing a Previous Activity..................................................... 3

Personal Records.................................................................. 3

Viewing Your Personal Records....................................... 3

Restoring a Personal Record............................................ 3

Clearing a Personal Record.............................................. 4

Clearing All Personal Records.......................................... 4

Heart Rate Features....................................................... 4

Viewing the Heart Rate Widget...................................................4

Wearing the Device and Heart Rate...................................... 4

Turning Off the Wrist Heart Rate Monitor.............................. 4

Tips for Erratic Heart Rate Data.............................................4

Setting Your Heart Rate Zones...................................................4

Letting the Device Set Your Heart Rate Zones...................... 4

Broadcasting Heart Rate Data to Garmin® Devices.................. 4

Running Dynamics......................................................................5

Training with Running Dynamics........................................... 5

Color Gauges and Running Dynamics Data.......................... 5

Ground Contact Time Balance Data................................. 5

Tips for Missing Running Dynamics Data.............................. 6

Physiological Measurements...................................................... 6

About VO2 Max. Estimates.................................................... 6

Getting Your VO2 Max. Estimate for Running.................. 6

Getting Your VO2 Max. Estimate for Cycling.................... 6

Viewing Your Predicted Race Times..................................... 7

Recovery Advisor................................................................... 7

Turning On the Recovery Advisor..................................... 7

Recovery Heart Rate............................................................. 7

Viewing Your Stress Score.................................................... 7

Performance Condition.......................................................... 7

Viewing Your Performance Condition............................... 7

Lactate Threshold.................................................................. 7

Performing a Guided Test to Determine Your Lactate

Threshold.......................................................................... 8

Getting Your FTP Estimate.................................................... 8

Conducting an FTP Test................................................... 8

Activity Tracking............................................................ 8

Turning On Activity Tracking.......................................................8

Using the Move Alert.................................................................. 8

Sleep Tracking............................................................................ 8

Auto Goal.................................................................................... 9

Intensity Minutes......................................................................... 9

Earning Intensity Minutes.......................................................9

Smart Features............................................................... 9

Pairing Your Smartphone........................................................... 9

Phone Notifications................................................................ 9

Enabling Bluetooth Notifications....................................... 9

Viewing Notifications......................................................... 9

Managing Notifications...................................................... 9

Playing Audio Alerts During Your Run................................... 9

Opening the Music Controls...................................................9

Locating a Lost Smartphone.................................................. 9

Widgets....................................................................................... 9

Viewing the Widgets............................................................ 10

About My Day...................................................................... 10

Bluetooth Controls Widget................................................... 10

Viewing the Weather Widget................................................10

VIRB Remote....................................................................... 10

Controlling a VIRB Action Camera.................................. 10

Using Do Not Disturb Mode...................................................... 10

Bluetooth Connected Features................................................. 10

Turning On the Smartphone Connection Alert..................... 10

Turning Off Bluetooth Technology....................................... 10

Connect IQ™ Features............................................................. 11

Downloading Connect IQ Features...................................... 11

Downloading Connect IQ Features Using Your

Computer........................................................................ 11

History........................................................................... 11

Viewing History......................................................................... 11

Viewing Your Time in Each Heart Rate Zone...................... 11

Viewing Data Totals.................................................................. 11

Deleting History........................................................................ 11

Data Management.................................................................... 11

Deleting Files....................................................................... 11

Disconnecting the USB Cable..............................................11

Sending Data to Your Garmin Connect Account...................... 11

Garmin Connect........................................................................11

Navigation..................................................................... 12

Adding the Map.........................................................................12

Map Features............................................................................12

Marking Your Location.............................................................. 12

Editing a Location................................................................ 12

Deleting a Location.............................................................. 12

Viewing Your Current Elevation and Coordinates............... 12

Navigating to a Saved Location................................................ 12

Navigating Back to Start........................................................... 12

Courses.................................................................................... 12

Following a Course From the Web...................................... 13

Viewing Course Details........................................................ 13

Deleting a Course................................................................ 13

Stopping Navigation................................................................. 13

ANT+ Sensors............................................................... 13

Pairing ANT+ Sensors.............................................................. 13

Foot Pod................................................................................... 13

Going for a Run Using a Foot Pod....................................... 13

Foot Pod Calibration............................................................ 13

Training with Power Meters...................................................... 13

Setting Your Power Zones................................................... 13

Using Shimano® Di2™ Shifters............................................... 13

Situational Awareness.............................................................. 14

Compatible Heart Rate Monitors.............................................. 14

HRM-Swim Accessory......................................................... 14

Table of Contents i

Sizing the Heart Rate Monitor......................................... 14

Putting On the Heart Rate Monitor.................................. 14

Tips for Using the HRM-Swim Accessory....................... 14

Caring for the Heart Rate Monitor................................... 14

HRM-Tri Accessory.............................................................. 14

Pool Swimming............................................................... 14

Putting On the Heart Rate Monitor.................................. 14

Data Storage................................................................... 15

HRM-Run Accessory........................................................... 15

Putting On the Heart Rate Monitor.................................. 15

Caring for the Heart Rate Monitor........................................ 15

Tips for Erratic Heart Rate Data...........................................15

Customizing Your Device............................................ 15

Setting Up Your User Profile.....................................................15

Activity Profiles......................................................................... 15

Creating a Custom Activity Profile....................................... 15

Changing Your Activity Profile............................................. 15

Activity Settings........................................................................ 16

Customizing the Data Screens............................................ 16

Alerts.................................................................................... 16

Setting Range Alerts....................................................... 16

Setting a Recurring Alert................................................. 16

Setting Walk Break Alerts............................................... 16

Editing an Alert................................................................ 16

Using Auto Pause®............................................................. 16

Running with the Metronome............................................... 16

Marking Laps by Distance....................................................16

Customizing the Lap Alert Message.................................... 16

Using Auto Scroll................................................................. 17

Changing the GPS Setting................................................... 17

Using UltraTrac Mode..................................................... 17

Power Save Timeout Settings..............................................17

Activity Tracking Settings..........................................................17

System Settings........................................................................ 17

Changing the Device Language.......................................... 17

Time Settings....................................................................... 17

Time Zones..................................................................... 17

Setting the Time Manually...............................................17

Setting the Alarm................................................................. 17

Deleting an Alarm............................................................17

Backlight Settings................................................................ 17

Setting the Device Sounds.................................................. 17

Changing the Units of Measure........................................... 17

Format Settings....................................................................17

Data Recording Settings...................................................... 17

Device Information....................................................... 18

Charging the Device................................................................. 18

Specifications............................................................................18

Forerunner Specifications.................................................... 18

HRM-Swim Specifications and HRM-Tri Specifications....... 18

HRM-Run Specifications...................................................... 18

Device Care.............................................................................. 18

Cleaning the Device............................................................. 18

User Replaceable Batteries................................................. 18

Replacing the Heart Rate Monitor Battery...................... 18

Troubleshooting........................................................... 19

Support and Updates................................................................ 19

Getting More Information.......................................................... 19

Acquiring Satellite Signals........................................................ 19

Improving GPS Satellite Reception.......................................... 19

Resetting the Device.................................................................19

Clearing User Data................................................................... 19

Restoring All Default Settings................................................... 19

Viewing Device Information...................................................... 19

Updating the Software.............................................................. 19

Maximizing Battery Life.............................................................19

My daily step count does not appear........................................ 19

My device does not beep in cold weather................................ 20

Appendix....................................................................... 20

Data Fields................................................................................20

Software License Agreement................................................... 22

BSD 3-Clause License..............................................................22

Fitness Goals............................................................................ 22

About Heart Rate Zones........................................................... 22

Heart Rate Zone Calculations...................................................23

VO2 Max. Standard Ratings..................................................... 23

FTP Ratings.............................................................................. 23

Index.............................................................................. 24

ii Table of Contents

Introduction

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

ÀHold to turn the device on and off.

Select to turn the backlight on and off.

ÁSelect to start and stop the timer.

Select to choose an option or to acknowledge a

message.

 Select to mark a new lap.

Select to return to the previous screen.

ÃSelect to scroll through the widgets, data screens,

options, and settings.

Select > to select an activity profile.

Select > to open the menu.

Hold to view the options menu.

Locking and Unlocking the Device Keys

You can lock the device keys to avoid accidental key presses

during an activity or in watch mode.

1Hold .

2Select Lock Device.

3Hold to unlock the device keys.

Opening the Menu

1Select .

2Select .

Icons

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 status

Bluetooth® technology status

Heart rate monitor status

Foot pod status

LiveTrack status

Speed and cadence sensor status

Varia™ bike light status

Varia bike radar status

Varia Vision™ status

tempe™ sensor status

VIRB® camera status

Forerunner alarm status

Power status

Training

Going for a Run

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

(Charging the Device, page 18) before starting the activity.

1Select , and select an activity profile.

2Go outside, and wait while the device locates satellites.

3Select to start the timer.

4Go for a run.

5After you complete your run, select to stop the timer.

6Select an option:

• 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.

• Select Discard > Yes to delete the run.

Multisport Activities

Triathletes, duathletes, and other multisport competitors can

take advantage of the custom multisport profiles (Creating a

Custom Activity Profile, page 15). When you set up a

multisport profile, you can switch between sport modes and still

view your total time for all sports. For example, you can switch

from biking mode to running mode and view your total time for

biking and running throughout your workout.

Triathlon Training

When you participate in a triathlon, you can use the triathlon

activity profile to quickly transition to each sport segment, to time

each segment, and to save the activity.

1Select > > Triathlon.

2Select to start the timer.

3Select at the beginning and end of each transition.

The transition feature can be turned on or off for the triathlon

activity profile.

4After you complete your activity, select > Save.

Introduction 1

Heart Rate While Swimming

NOTE: Wrist-based heart rate is not available while swimming.

The HRM-Tri™ accessory and the HRM-Swim™ accessory record

and store your heart rate data while swimming. Heart rate data

is not visible on compatible Forerunner devices while the heart

rate monitor is underwater.

You must start a timed activity on your paired Forerunner device

to view stored heart rate data later. During rest intervals when

out of the water, the heart rate monitor sends your heart rate

data to your Forerunner device.

Your Forerunner device automatically downloads stored heart

rate data when you save your timed swim activity. Your heart

rate monitor must be out of the water, active, and within range of

the device (3 m) while data is downloaded. You can review your

heart rate data in the device history and on your Garmin

Connect™ account.

Going for a Pool Swim

1Select > > Pool Swim.

2Select your pool size, or enter a custom size.

3Select to start the timer.

History is recorded only while the timer is running.

4Start your activity.

The device automatically records swim intervals and lengths.

5Select or to view additional data pages (optional).

6When resting, select to pause the timer.

7Select to restart the timer.

8After you finish the activity, select > Save.

Swimming in Open Water

You can use the device for open water swimming. You can

record swim data including distance, pace, and stroke rate. You

can add data screens to the default open water swimming

activity profile (Customizing the Data Screens, page 16) or

create your own profile (Creating a Custom Activity Profile,

page 15).

1Select Menu > > Open Water.

2Go outside and wait while the device locates satellites.

It may take a few minutes.

The satellite bars turn green when the device is ready.

3Select to start the timer.

4After you complete your activity, select > Save.

Swim Terminology

Length: One trip down the pool.

Interval: One or more consecutive lengths. A new interval starts

after a rest.

Stroke: A stroke is counted every time your arm wearing the

device completes a full cycle.

Swolf: Your swolf score is the sum of the time for one pool

length and the number of strokes for that length. For

example, 30 seconds plus 15 strokes equals a swolf score of

45. Swolf is a measurement of swimming efficiency and, like

golf, a lower score is better.

Indoor Activities

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.

Workouts

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.

Following a Workout From the Web

Before you can download a workout from Garmin Connect, you

must have a Garmin Connect account (Garmin Connect,

page 11).

1Connect the device to your computer.

2Go to www.garminconnect.com.

3Create and save a new workout.

4Select Send to Device, and follow the on-screen

instructions.

5Disconnect the device.

Starting a Workout

Before you can start a workout, you must download a workout

from your Garmin Connect account.

1Select Menu > Training > My Workouts.

2Select a workout.

3Select Do Workout.

4Select to start the workout.

After you begin a workout, the device displays each step of the

workout, the target (if any), and 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.

Using Garmin Connect Training Plans

Before you can download and use a training plan, you must

have a Garmin Connect account (Garmin Connect, page 11).

You can browse your Garmin Connect account to find a training

plan, schedule workouts, and send them to your device.

1Connect the device to your computer.

2From your Garmin Connect account, select and schedule a

training plan.

3Review the training plan in your calendar.

4Select , and follow the on-screen instructions.

Interval 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. When

you select , the device records an interval and moves to a

rest interval.

Creating an Interval Workout

1Select Menu > Training > Intervals > Edit > Interval >

Type.

2Select Distance, Time, or Open.

TIP: You can create an open-ended interval by setting the

type to Open.

2 Training

3Select Duration, enter a distance or time interval value for

the workout, and select .

4Select Rest > Type.

5Select Distance, Time, or Open.

6If necessary, enter a distance or time value for the rest

interval, and select .

7Select 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.

Starting an Interval Workout

1Select Menu > Training > Intervals > Do Workout.

2Select .

3When your interval workout has a warm up, select to

begin the first interval.

4Follow the on-screen instructions.

When you complete all of the intervals, a message appears.

Stopping a Workout

• At any time, select to end a workout step.

• At any time, select to stop the timer.

Canceling a Workout

1During the workout, hold .

2Select Cancel Workout > Yes.

Using Virtual Partner®

Your Virtual Partner is a training tool designed to help you meet

your goals. You can customize the Virtual Partner to train (run,

bike, other) at a target speed or pace.

NOTE: Virtual Partner is not available in swim mode.

1Select an activity profile.

2Select Menu > Activity Settings > Data Screens > Virtual

Partner > Status > On.

3Select Set Pace or Set Speed.

You can use pace or speed as your format (Format Settings,

page 17).

4Enter a value.

5Select to start the timer.

6During your activity, select or to view 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. This feature can

be used with the running, cycling, and other single sport activity

profiles (excludes swimming). During your training activity, the

device gives you real-time feedback about how close you are to

achieving your training target.

1Select Menu > Training > Set a Target.

2Select an option:

• Select Distance Only to select a preset distance or enter

a custom distance.

• Select Distance and Time to select a distance and time

target.

You can enter the time target, use prediction (based on

your VO2 max. estimate), or use your personal record

time.

• Select Distance and Pace or Distance and Speed to

select a distance and pace or speed target.

The training target screen displays your estimated finish time.

The estimated finish time is based on your current

performance and the time remaining.

3Select to start the timer.

4If necessary, select or to view the screen.

5After you complete your activity, select > Save.

A summary screen appears indicating that you finished

ahead of or behind the target.

Cancelling a Training Target

1During the activity, select to view the target screen.

2Hold .

3Select Cancel Target > Yes.

Racing a Previous Activity

You can race a previously recorded or downloaded activity. This

feature can be used with the running, cycling, and other single

sport activity profiles (excludes swimming). This feature works

with the Virtual Partner feature so you can see how far ahead or

behind you are during the activity.

1Select Menu > Training > Race an Activity.

2Select 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.

3Select the activity.

The Virtual Partner screen displays your estimated finish

time.

4Select to start the timer.

5After you complete your activity, select > Save.

A summary screen appears indicating that you finished the

race ahead of or behind the previously recorded or

downloaded activity.

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

1Select Menu > My Stats > Records.

2Select a sport.

3Select a record.

4Select View Record.

Restoring a Personal Record

You can set each personal record back to the one previously

recorded.

1Select Menu > My Stats > Records.

2Select a sport.

3Select a record to restore.

4Select Previous > Yes.

NOTE: This does not delete any saved activities.

Training 3

Clearing a Personal Record

1Select Menu > My Stats > Records.

2Select a sport.

3Select a record to delete.

4Select Clear Record > Yes.

NOTE: This does not delete any saved activities.

Clearing All Personal Records

1Select Menu > My Stats > Records.

NOTE: This does not delete any saved activities.

2Select a sport.

3Select Clear All Records > Yes.

The records are deleted only for that sport.

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.

Viewing the Heart Rate Widget

The widget displays your current heart rate in beats per minute

(bpm), resting heart rate for today, and a graph of your heart

rate.

1From the time of day screen, select .

2Select to view your average resting heart values for the

last 7 days.

Wearing the Device and 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.

• Do not damage the heart rate sensor on the back of the

device.

• See Tips for Erratic Heart Rate Data, page 4 for more

information about wrist-based heart rate.

Turning Off the Wrist Heart Rate Monitor

The default heart rate setting for the Forerunner is Auto. The

device uses wrist-based heart rate automatically unless there is

an accessory heart rate monitor connected to the device.

Select Menu > Settings > Heart Rate Monitor > Off.

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 under the device.

• Wear the device above your wrist bone. The device should

be snug but comfortable.

NOTE: You can try wearing the device higher on your

forearm. You can try wearing the device on your other arm.

• 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.

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

manually enter heart rate values and set the range for each

zone. The device supports separate heart rate zones for

running, cycling, and swimming.

1Select Menu > My Stats > User Profile > Heart Rate.

2Select Max. HR, and enter your maximum heart rate.

3Select LTHR, and enter your lactate threshold heart rate.

4Select Resting HR, and enter your resting heart rate.

5Select Zones > Based On.

6Select 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.

7Select Add Sport Heart Rate to add different zones for each

sport.

8Select a zone, and enter a value for each heart rate zone.

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 15).

• 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.

Broadcasting Heart Rate Data to Garmin®

Devices

You can broadcast your heart rate data from your Forerunner

device and view it on paired Garmin devices. For example, you

can broadcast your heart rate data to an Edge® device while

cycling, or to a VIRB action camera.

NOTE: Broadcasting heart rate data decreases battery life.

1Select to view the heart rate widget.

2Hold .

3Select Broadcast Heart Rate.

4 Heart Rate Features

The Forerunner device starts broadcasting your heart rate

data, and appears.

NOTE: You can view only the heart rate page while

broadcasting heart rate data.

4Pair your Forerunner device with your Garmin ANT+

compatible device.

NOTE: The pairing instructions differ for each Garmin

compatible device. See your owner's manual.

TIP: To stop broadcasting your heart rate data, select any

key, and select Yes.

Running Dynamics

You can use your compatible Forerunner device paired with the

HRM-Run™ accessory or HRM-Tri accessory to provide real-

time feedback about your running form. If your Forerunner

device was packaged with the heart rate monitor, the devices

are already paired.

The heart rate monitor has an accelerometer in the module that

measures torso movement in order to calculate running metrics.

NOTE: The HRM-Run accessory and the HRM-Tri accessory

are compatible with several ANT+ fitness products and can

display heart rate data when paired. The running dynamics

features are available on only some Garmin devices.

Cadence: Cadence is the number of steps per minute. It

displays the total steps (right and left combined).

Vertical oscillation: Vertical oscillation is your bounce while

running. It displays the vertical motion of your torso,

measured in centimeters for each step.

Ground contact time: Ground contact time is the amount of

time in each step that you spend on the ground while

running. It is measured in milliseconds.

NOTE: Ground contact time is not available while walking.

Ground contact time balance: Ground contact time balance

displays the left/right balance of your ground contact time

while running. It displays a percentage. For example, 53.2

with an arrow pointing left or right.

Stride length: Stride length is the length of your stride from one

footfall to the next. It is measured in meters.

Vertical ratio: Vertical ratio is the ratio of vertical oscillation to

stride length. It displays a percentage. A lower number

typically indicates better running form.

Training with Running Dynamics

Before you can view running dynamics, you must put on the

HRM-Run accessory or HRM-Tri accessory and pair it with your

device (Pairing ANT+ Sensors, page 13).

If your Forerunner was packaged with the heart rate monitor, the

devices are already paired, and the Forerunner is set to display

running dynamics.

1Select , and select a running activity profile.

2Select .

3Go for a run.

4Scroll to the running dynamics screens to view your metrics.

5If necessary, hold to edit how the running dynamics data

appears.

Color Gauges and Running Dynamics Data

The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation, ground

contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how your running

dynamics data compare to those of other runners. The color zones are based on percentiles.

Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less

experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster

runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and

higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and

slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height.

NOTE: The color gauge for ground contact time balance is different (Ground Contact Time Balance Data, page 5).

Go to www.garmin.com for more information on running dynamics. For additional theories and interpretations of running dynamics

data, you can search reputable running publications and websites.

Color Zone Percentile in Zone Cadence Range Vertical Oscillation Range Vertical Ratio Ground Contact Time Range

Purple >95 >183 spm <6.4 cm <6.1% <218 ms

Blue 70–95 174–183 spm 6.4–8.1 cm 6.1–7.4% 218–248 ms

Green 30–69 164–173 spm 8.2–9.7 cm 7.5–8.6% 249–277 ms

Orange 5–29 153–163 spm 9.8–11.5 cm 8.7–10.1% 278–308 ms

Red <5 <153 spm >11.5 cm >10.1% >308 ms

Ground Contact Time Balance Data

Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For

example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot. If your

data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.

Heart Rate Features 5

Color Zone Red Orange Green Orange Red

Symmetry Poor Fair Good Fair Poor

Percent of Other Runners 5% 25% 40% 25% 5%

Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R

While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with

certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or down hills.

Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides.

You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run.

As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your

running form.

Tips for Missing Running Dynamics Data

If running dynamics data does not appear, you can try these

tips.

• Make sure you have the HRM-Run accessory.

Accessories with running dynamics have on the front of the

module.

• Pair the HRM-Run accessory with your Forerunner device

again, according to the instructions.

• If the running dynamics data display shows only zeros, make

sure the heart rate monitor is worn right-side up.

NOTE: Ground contact time and balance appears only while

running. It is not calculated while walking.

Physiological Measurements

These physiological measurements require wrist-based heart

rate or a compatible 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.

NOTE: The estimates may seem inaccurate at first. The device

requires you to complete a few activities to learn about your

performance.

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.

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.

Recovery advisor: The recovery advisor displays how much

time remains before you are fully recovered and ready for the

next hard workout.

Stress score: Stress score requires a chest heart rate monitor.

Stress score measures your heart rate variability while

standing still for 3 minutes. It provides your overall stress

level. The scale is 1 to 100, and a lower score indicates a

lower stress level.

Performance condition: Your performance condition is a real-

time assessment after 6 to 20 minutes of activity. It can be

added as a data field so you can view your performance

condition during the rest of your activity. It compares your

real-time condition to your average fitness level.

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 and pace.

About VO2 Max. Estimates

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. You can use your Garmin device

paired with a compatible heart rate monitor to display your

running VO2 max. estimate.

Your VO2 max. estimate appears as a number and position on

the color gauge.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Poor

VO2 max. data and analysis is provided with permission from

The Cooper Institute®. For more information, see the appendix

(VO2 Max. Standard Ratings, page 23), and go to

www.CooperInstitute.org.

Getting Your VO2 Max. Estimate for Running

This feature requires a heart rate monitor.

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 15), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 4).

The estimate may seem inaccurate at first. The device requires

a few runs to learn about your running performance.

1Run for at least 10 minutes outdoors.

2After your run, select Save.

3Select Menu > My Stats > VO2 Max..

Getting Your VO2 Max. Estimate for Cycling

Before you can view your VO2 max. estimate, you must have a

compatible heart rate monitor and a power meter. The power

meter must be paired with your Forerunner device (Pairing

ANT+ Sensors, page 13). For the most accurate estimate,

complete the user profile setup (Setting Up Your User Profile,

page 15) and set your maximum heart rate (Setting Your Heart

Rate Zones, page 4).

NOTE: The estimate may seem inaccurate at first. The device

requires a few rides to learn about your cycling performance.

1Ride at a steady, high intensity for at least 20 minutes

outdoors.

2After your ride, select Save.

3Select Menu > My Stats > VO2 Max. > Cycling.

Tips for Cycling VO2 Max. Estimates

The success and accuracy of the VO2 max. calculation

improves when your ride is a sustained and moderately hard

effort, and where heart rate and power are not highly variable.

6 Heart Rate Features

• Before your ride, check that your device, heart rate monitor,

and power meter are functioning properly, paired, and have

good battery life.

• During your 20 minute ride, maintain your heart rate at

greater than 70% of your maximum heart rate.

• During your 20 minute ride, maintain a fairly constant power

output.

• Avoid rolling terrain.

• Avoid riding in groups where there is a lot of drafting.

Viewing Your Predicted Race Times

This feature requires a heart rate monitor.

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 15), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 4).

Your device uses the VO2 max. estimate (About VO2 Max.

Estimates, page 6) 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.

Select Menu > My Stats > Race Predictor.

Your projected race times appear for 5K, 10K, half marathon,

and marathon distances.

Recovery Advisor

You can use your Garmin device with a heart rate monitor to

display how much time remains before you are fully recovered

and ready for the next hard workout.

Recovery time: The recovery time appears immediately

following an activity. The time counts down until it is optimal

for you to attempt another hard workout.

Turning On the Recovery Advisor

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 15), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 4).

1Select Menu > My Stats > Recovery Advisor > Status >

On.

2Go for a run.

3After your run, select Save.

The recovery time appears. The maximum time is 4 days.

Recovery Heart Rate

If you are training with a 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.

Viewing Your Stress Score

Before you can view your stress score, you must put on a chest

heart rate monitor and pair it with your device (Pairing ANT+

Sensors, page 13).

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 a runner

performs. 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 at

approximately the same time and under the same conditions

every day.

1Select Apps > Stress Score > Measure.

2Stand still, and rest for 3 minutes.

Performance Condition

As you complete your activity, such as running or cycling, 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.

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 6).

Viewing Your Performance Condition

1Add Performance Condition to a data screen (Customizing

the Data Screens, page 16).

2Go for a run.

After 6 to 20 minutes, your performance condition appears.

3Scroll to the data screen to view your performance condition

throughout the run.

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

Heart Rate Features 7

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 4).

Performing a Guided Test to Determine Your Lactate

Threshold

Before you can perform the guided test, you must put on a chest

heart rate monitor and pair it with your device (Pairing ANT+

Sensors, page 13). You must also have a VO2 max. estimate

from a previous run (About VO2 Max. Estimates, page 6).

TIP: The device requires a few runs with a heart rate monitor to

get an accurate VO2 max. estimate. The device will

automatically detect your lactate threshold during high intensity

runs with a chest heart rate monitor.

1Select an outdoor running profile.

GPS is required to complete the test.

2Select Menu > My Stats > Lactate Threshold > Do Guided

Test.

3Follow the on-screen instructions.

4Select an option:

• Select Accept to save the new lactate threshold.

• Select Decline to keep your current lactate threshold.

Getting Your FTP Estimate

Before you can get your Functional Threshold Power (FTP)

estimate, you must pair a chest heart rate monitor and power

meter with your device (Pairing ANT+ Sensors, page 13), and

you must get your VO2 max. estimate for cycling (About VO2

Max. Estimates, page 6).

The device uses your user profile information from the initial

setup and your VO2 max. estimate to estimate your functional

threshold power (FTP).

1Select Menu > My Stats > Functional Threshold Power >

Auto Detect > On.

Your FTP estimate appears as a value measured in watts per

kilogram, your power output in watts, and a position on the

color gauge.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Untrained

For more information, see the appendix (FTP Ratings,

page 23).

2Select an option:

• Select Accept to save the new FTP.

• Select Decline to keep your current FTP.

Conducting an FTP Test

Before you can conduct a test to determine your functional

threshold power (FTP), you must pair a chest heart rate monitor

and a power meter with your device (Pairing ANT+ Sensors,

page 13), and you must get your VO2 max. estimate for

cycling (About VO2 Max. Estimates, page 6).

1Select Menu > My Stats > Functional Threshold Power >

Do Guided Test.

2Follow the on-screen instructions.

After you begin your ride, the device displays each step

duration, the target, and current power data. A message

appears when the test is complete.

3After you complete the guided test, complete the cool down.

Your FTP appears as a value measured in watts per

kilogram, your power output in watts, and a position on the

color gauge.

4Select an option:

• Select Accept to save the new FTP.

• Select Decline to keep your current FTP.

Activity Tracking

Turning On Activity Tracking

The activity tracking feature records your daily step count, step

goal, and distance traveled, and calories burned for each

recorded day. Your calories burned includes your base

metabolism plus activity calories.

1Select Menu > Settings > Activity Tracking > Status > On.

Your step count does not appear until the device locates

satellites and sets the time automatically. The device may

need a clear view of the sky to locate satellite signals.

2From the time of day screen, select to view the activity

tracking widget.

The step count is updated periodically.

Using the Move Alert

Before you can use the move alert, you must turn on activity

tracking and the move alert (Turning On Activity Tracking,

page 8).

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

appear. The device also beeps or vibrates if audible tones are

turned on (Setting the Device Sounds, page 17).

Go for a short walk (at least a couple of minutes) to reset the

move alert.

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.

8 Activity Tracking

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.

If you choose not to use the auto goal feature, you can set a

personalized step goal on your Garmin Connect account.

Intensity Minutes

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). 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 up the amount of moderate activity minutes

with the amount of vigorous activity minutes. Your total vigorous

intensity minutes are doubled when being added.

Earning Intensity Minutes

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.

Smart Features

Pairing Your Smartphone

You should connect your Forerunner device to a smartphone to

complete the setup and use the full features of the device.

1Go to www.garmin.com/intosports/apps, and download the

Garmin Connect Mobile app to your smartphone.

2From the Forerunner device, select Menu > Settings >

Bluetooth > Pair Mobile Device.

3Open the Garmin Connect Mobile app.

4Select an option to add your device to your Garmin Connect

account:

• If this is the first device you have paired with the Garmin

Connect Mobile app, follow the on-screen instructions.

• If you have already paired another device with the Garmin

Connect Mobile app, from the settings, select Garmin

Devices > , and follow the on-screen instructions.

Phone Notifications

Phone notifications require a compatible smartphone to be

paired with the Forerunner device. When your phone receives

messages, it sends notifications to your device.

Enabling Bluetooth Notifications

1Select Menu > Settings > Bluetooth > Smart Notifications.

2Select During Activity > Notifications.

3Select Off, Show Calls Only, or Show All.

4Select Not During Activity > Notifications.

5Select Off, Show Calls Only, or Show All.

NOTE: You can change the audible sounds for notifications.

Viewing Notifications

• When a notification appears on your Forerunner device,

select to view the notification.

• Select to clear the notification.

• From the time of day screen, select to view all of your

notifications on the notifications widget.

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 Alerts During Your Run

Before you can set up audio alerts, 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 the run.

Audio alerts include the lap number and lap time, pace or speed,

and heart rate data. During an audio alert, the Garmin Connect

mobile app mutes the primary audio of the smartphone to play

the announcement. Volume levels can be customized on the

Garmin Connect Mobile app.

1From the settings in the Garmin Connect Mobile app, select

Garmin Devices.

2Select your device.

3If necessary, select Device Settings.

4Select Audio Alerts.

Opening the Music Controls

Music controls require a compatible smartphone to be paired

with the device.

Hold , and select Music Controls.

Locating a Lost Smartphone

You can use the find my phone feature to help locate a lost

smartphone that is paired using Bluetooth wireless technology

and currently within range.

1From the time of day screen, select to view the controls

widget.

2Select > Find My Phone.

The Forerunner device begins searching for your paired

smartphone. Bars appear on the Forerunner device screen

corresponding to the Bluetooth signal strength, and an

audible alert sounds on your smartphone.

3Select to stop searching.

Widgets

Your device comes preloaded with widgets that provide at-a-

glance information. Some widgets require a Bluetooth

connection to a compatible smartphone.

Smart Features 9

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.

Weather: Displays the current temperature and weather

forecast.

Displays a dynamic summary of your activity today. The

metrics include your last recorded sport, intensity minutes,

steps, calories burned, and more.

Activity tracking: Tracks your daily step count, step goal,

distance traveled, calories, and sleep statistics.

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), resting heart rate for today, and a graph of your heart

rate.

Last sport: Displays a brief summary of your last recorded sport

and your total distance for the week.

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.

Viewing the Widgets

Your device comes preloaded with widgets that provide at-a-

glance information. Some widgets require a Bluetooth

connection to a compatible smartphone.

From the time of day screen, select or .

Available widgets include heart rate and activity tracking.

About My Day

The My Day widget is a daily snapshot of your activity. This is a

dynamic summary that updates throughout the day. The metrics

include your last recorded sport, intensity minutes for the week,

steps, calories burned, and more. You can select to view

additional metrics.

Bluetooth Controls Widget

Turns on or off do not disturb mode.

Turns on or off Bluetooth technology.

Synchronizes your data with the Garmin Connect Mobile app.

Activates the find my phone feature. It sends a beacon to your

smartphone that is paired and in range of your Forerunner device.

Viewing the Weather Widget

1From the time of day screen, select to view the weather

widget.

2Select to view hourly weather data.

3Scroll down to view daily weather data.

VIRB Remote

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.

Controlling a VIRB Action Camera

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.

1Turn on your VIRB camera.

2Pair the VIRB camera with your Forerunner device (Pairing

ANT+ Sensors, page 13).

3On the Forerunner device, select the VIRB accessory.

When the VIRB accessory is paired, the VIRB screen is

added to the data screens for the active profile.

4Select an option:

• Select Timer Start/Stop to control the camera using the

timer .

Video recording automatically starts and stops with the

Forerunner device timer.

Using Do Not Disturb Mode

Before you can use do not disturb mode, you must pair your

device with a smartphone (Pairing Your Smartphone, page 9).

You can use do not disturb mode to turn off tones, vibrations,

and the backlight for alerts and notifications. 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.

1From the time of day screen, select to view the controls

widget.

2Select > Do Not Disturb > On.

You can turn off do not disturb mode from the controls

widget.

3If necessary, select Menu > Settings > Do Not Disturb >

Sleep Time > On.

The device enters do not disturb mode during your normal

sleep hours.

Bluetooth Connected Features

The Forerunner device has several Bluetooth connected

features for your compatible smartphone using the Garmin

Connect Mobile app. For more information, go to

www.garmin.com/intosports/apps.

LiveTrack: Allows friends and family to follow your races and

training activities in real time. You can invite followers using

email or social media, allowing them to view your live data on

a Garmin Connect tracking page.

Activity uploads: Automatically sends your activity to the

Garmin Connect Mobile app as soon as you finish recording

the activity.

Software updates: Your device wirelessly downloads the latest

software update. The next time you turn on the device, you

can follow the on-screen instructions to update the software.

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.

Notifications: Displays phone notifications and messages on

your Forerunner device.

Turning On the Smartphone Connection Alert

You can set the Forerunner device to alert you when your paired

smartphone connects and disconnects using Bluetooth wireless

technology.

Select Menu > Settings > Bluetooth > Connection Alert >

On.

Turning Off Bluetooth Technology

• From the Forerunner home screen, select Menu > Settings >

Bluetooth > Status > Off.

10 Smart Features

• Refer to the owner's manual for your mobile device to turn off

Bluetooth wireless technology.

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.

1From the settings in the Garmin Connect Mobile app, select

Connect IQ Store.

2If necessary, select your device.

3Select a Connect IQ feature.

4Follow the on-screen instructions.

Downloading Connect IQ Features Using Your Computer

1Connect the device to your computer using a USB cable.

2Go to www.garminconnect.com.

3From your devices widget, select Connect IQ Store.

4Select a Connect IQ feature.

5Select Send to Device, and follow the on-screen

instructions.

History

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.

Viewing History

1Select Menu > History > Activities.

2Select or to view your saved activities.

3Select an activity.

4Select an option:

• Select Details to view additional information about the

activity.

• Select Laps to select a lap and view additional information

about each lap.

• Select Time in Zone to view your time in each heart rate

zone.

• Select Delete to delete the selected activity.

Viewing Your Time in Each Heart Rate Zone

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.

1Select Menu > History > Activities.

2Select an activity.

3Select Time in Zone.

Viewing Data Totals

You can view the accumulated distance and time data saved to

your device.

1Select Menu > History > Totals.

2If necessary, select the activity type.

3Select an option to view weekly or monthly totals.

Deleting History

1Select Menu > History > Options.

2Select an option:

• 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.

3Confirm 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.

1Open the Garmin drive or volume.

2If necessary, open a folder or volume.

3Select a file.

4Press the Delete key on your keyboard.

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.

1Complete an action:

• For Windows computers, select the Safely Remove

Hardware icon in the system tray, and select your device.

• For Mac computers, drag the volume icon to the trash.

2Disconnect the cable from your computer.

Sending Data to Your Garmin Connect

Account

You can upload all of your activity data to your Garmin Connect

account for comprehensive analysis. You can view a map of

your activity and share your activities with friends.

1Connect the device to your computer using the USB cable.

2Go to www.garminconnect.com/start.

3Follow the on-screen instructions.

Garmin Connect

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.

History 11

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.

You can view more detailed information about your activity,

including time, distance, elevation, heart rate, calories

burned, an overhead map view, pace and speed charts, and

customizable reports.

NOTE: Some data requires an optional accessory such as a

heart rate monitor.

Plan your training: You can choose a fitness goal and load one

of the day-by-day training plans.

Track your progress: You can track your daily steps, join a

friendly competition with your connections, and meet your

goals.

Share your activities: You can connect with friends to follow

each other's activities or post links to your activities on your

favorite social networking sites.

Manage your settings: You can customize your device and

user settings on your Garmin Connect account.

Access the Connect IQ store: You can download apps, watch

faces, data fields, and widgets.

Navigation

You can use the GPS navigation features on your device to view

your path on a map, save locations, and find your way home.

Adding the Map

You can add the map to the data screens loop for an activity

profile.

1Select an activity profile.

2Select Menu > Activity Settings > Data Screens > Map >

Status > On.

Map Features

When you start the timer and begin to move, a black line

appears on the map, showing you where you have traveled.

ÀPoints to north

ÁYour current location and heading

ÂZoom level

Marking Your Location

Before you can mark a location, you must enable the map

screen for your activity profile and locate satellites.

A location is a point that you record and store in the device. If

you want to remember landmarks or return to a certain spot, you

can mark a location.

1Go to the place where you want to mark a location.

2Select to view the map.

3Hold .

4Select Save Location.

The location appears on the map with the date and time.

Editing a Location

You can edit the name of the saved location.

1Select Menu > Navigation > Saved Locations.

2Select a location.

3Select Name.

4Edit the name, and select .

Deleting a Location

1Select Menu > Navigation > Saved Locations.

2Select a location.

3Select Delete > Yes.

Viewing Your Current Elevation and Coordinates

TIP: This procedure provides location details and another way to

save your current location.

1Select Menu > Navigation > Where Am I?.

Your device must locate satellites before it can display your

location information.

2If necessary, select Save Location.

Navigating to a Saved Location

Before you can navigate to a saved location, your device must

locate satellites.

1Select Menu > Navigation > Saved Locations.

2Select a location.

3Select Go To.

The compass appears. The arrow points toward the saved

location.

4Select to start the timer and record the activity.

Navigating Back to Start

Before you can navigate back to start, you must locate satellites,

start the timer, and start your activity.

At any time during your activity, you can return to your starting

location. For example, if you are running in a new city, and you

are unsure how to get back to the trail head or hotel, you can

navigate back to your starting location. This feature is not

available for all activities.

1Hold .

2Select Navigation > Back to Start.

The compass appears.

3Move forward.

The compass arrow points toward your starting point.

TIP: For more accurate navigation, orient your device toward

the direction in which you are navigating.

Courses

You can send a course from your Garmin Connect account to

your device. After it is saved to your device, you can navigate

the course on your device.

12 Navigation

You can follow a saved course simply because it is a good

route. For example, you can save and follow a bike friendly

commute to work.

You can also follow a saved course, trying to match or exceed

previously set performance goals. For example, if the original

course was completed in 30 minutes, you can race against a

Virtual Partner trying to complete the course in under 30

minutes.

Following a Course From the Web

Before you can download a course from your Garmin Connect

account, you must have a Garmin Connect account (Garmin

Connect, page 11).

1Connect the device to your computer using the USB cable.

2Go to www.garminconnect.com.

3Create a new course, or select an existing course.

4Select Send to Device.

5Disconnect the device, and turn it on.

6Select Menu > Navigation > Courses.

7Select a course.

8Select Do Course.

9Select to start the timer.

The map displays the course and status information at the

top of the screen.

10If necessary, select to view additional data screens.

Viewing Course Details

1Select Menu > Navigation > Courses.

2Select a course.

3Select an option:

• Select Map to view the course on the map.

• Select Elevation Profile to view an elevation plot of the

course.

• Select Name to view and edit the name of the course.

Deleting a Course

1Select Menu > Navigation > Courses.

2Select a course.

3SelectDelete > Yes .

Stopping Navigation

1During the activity, select to view the compass or map.

2Hold .

3Select Stop Navigation > Yes.

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

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.

1Install the sensor or put on the heart rate monitor.

2Bring the device within 1 cm of the sensor, and wait while the

device connects to the sensor.

When the device detects the sensor, a message appears.

You can customize a data field to display sensor data.

3If necessary, select Menu > Settings > Sensors and

Accessories to manage ANT+ sensors.

Foot Pod

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.

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 13).

You can run indoors using a foot pod to record pace, distance,

and cadence. You can also run outdoors using a foot pod to

record cadence data with your GPS pace and distance.

1Install your foot pod according to the accessory instructions.

2Select the Run Indoor activity profile.

3Go for a run.

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.

Training with Power Meters

• Go to www.garmin.com/intosports for a list of ANT+ sensors

that are compatible with your device (such as Vector™

system).

• For more information, see the owner's manual for your power

meter.

• Adjust your power zones to match your goals and abilities

(Setting Your Power Zones, page 13).

• Use range alerts to be notified when you reach a specified

power zone (Setting Range Alerts, page 16).

• Customize the power data fields (Customizing the Data

Screens, page 16).

Setting Your Power Zones

The values for the zones are default values 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.

1From the home screen, select Menu > My Stats > User

Profile > Power Zones > Based On.

2Select 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.

3Select FTP, and enter your FTP value.

4Select a zone, and enter a value for each zone.

5If necessary, select Minimum, and enter a minimum power

value.

Using Shimano® Di2™ Shifters

Before you can use Di2 electronic shifters, you must pair them

with your device (Pairing ANT+ Sensors, page 13). You can

customize the optional Di2 data fields (Customizing the Data

ANT+ Sensors 13

Screens, page 16). The Forerunner device displays current

adjustment values when the sensor is in adjustment mode.

Situational Awareness

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 19).

Compatible Heart Rate Monitors

This device is compatible with all Garmin heart rate monitors.

This device can be packaged with these premium heart rate

monitors.

• HRM-Swim accessory (HRM-Swim Accessory, page 14)

• HRM-Tri accessory (HRM-Tri Accessory, page 14)

• HRM-Run accessory (HRM-Run Accessory, page 15)

HRM-Swim Accessory

Sizing the Heart Rate Monitor

Before your first swim, take some time sizing the heart rate

monitor. It should be tight enough to stay in place when pushing

off the pool wall.

• Select a strap extender, and attach it to the elastic end of the

heart rate monitor.

The heart rate monitor comes with three extender straps to fit

different chest sizes.

TIP: The medium strap extender works for most shirt sizes

(from medium to extra-large).

• Put on the heart rate monitor backward to easily adjust the

slider on the strap extender.

• Put on the heart rate monitor forward to easily adjust the

slider on the heart rate monitor.

Putting On the Heart Rate Monitor

You should wear the heart rate monitor directly on your skin, just

below your sternum.

1Select a strap extender for the best fit.

2Wear the heart rate monitor with the Garmin logo facing right-

side up.

The hook À and loop Á connection should be on your right

side.

3Wrap the heart rate monitor around your chest, and connect

the strap hook to the loop.

NOTE: Make sure the care tag does not fold over.

4Tighten the heart rate monitor so it is snug around your

chest, but not restrictive.

After you put on the heart rate monitor, it is active, storing, and

sending data.

Tips for Using the HRM-Swim Accessory

• Adjust the tightness of the heart rate monitor and strap

extender if the heart rate monitor slides down your chest

when pushing off the pool wall.

• Stand up between intervals so that the heart rate monitor is

out of the water to see your heart rate data.

Caring for the Heart Rate Monitor

NOTICE

A buildup of sweat and salt on the strap can decrease the ability

of the heart rate monitor to report accurate data.

• Rinse the heart rate monitor after every use.

• Hand wash the heart rate monitor after every seven uses,

using a tiny amount of mild detergent, such as dishwashing

liquid.

NOTE: Using too much detergent may damage the heart rate

monitor.

• Do not put the heart rate monitor in a washing machine or

dryer.

• When drying the heart rate monitor, hang it up or lay it flat.

HRM-Tri Accessory

The HRM-Swim section of this manual explains recording heart

rate during your swim (Swimming in Open Water, page 2).

Pool Swimming

NOTICE

Hand wash the heart rate monitor after exposure to chlorine or

other pool chemicals. Prolonged exposure to these substances

can damage the heart rate monitor.

The HRM-Tri accessory is designed primarily for open water

swimming, but it can be used occasionally for pool swimming.

The heart rate monitor should be worn under a swim suit or

triathlon top during pool swimming. Otherwise, it may slide down

your chest when pushing off the pool wall.

Putting On the Heart Rate Monitor

You should wear the heart rate monitor directly on your skin, just

below your sternum. It should be snug enough to stay in place

during your activity.

1If necessary, attach the strap extender to the heart rate

monitor.

2Wet the electrodes À on the back of the heart rate monitor to

create a strong connection between your chest and the

transmitter.

3Wear the heart rate monitor with the Garmin logo facing right-

side up.

The loop Á and hook  connection should be on your right

side.

4Wrap the heart rate monitor around your chest, and connect

the strap hook to the loop.

14 ANT+ Sensors

NOTE: Make sure the care tag does not fold over.

After you put on the heart rate monitor, it is active and sending

data.

Data Storage

The heart rate monitor can store up to 20 hours of data in a

single activity. When the heart rate monitor memory is full, your

oldest data is overwritten.

You can start a timed activity on your paired Forerunner device,

and the heart rate monitor records your heart rate data even if

you move away from your device. For example, you can record

heart rate data during fitness activities or team sports where

watches cannot be worn. Your heart rate monitor automatically

sends your stored heart rate data to your Forerunner device

when you save your activity. Your heart rate monitor must be

active and within range (3 m) of the device while data is

uploaded.

HRM-Run Accessory

Putting On the Heart Rate Monitor

You should wear the heart rate monitor directly on your skin, just

below your sternum. It should be snug enough to stay in place

during your activity.

1If necessary, attach the strap extender to the heart rate

monitor.

2Wet the electrodes À on the back of the heart rate monitor to

create a strong connection between your chest and the

transmitter.

3Wear the heart rate monitor with the Garmin logo facing right-

side up.

The loop Á and hook  connection should be on your right

side.

4Wrap the heart rate monitor around your chest, and connect

the strap hook to the loop.

NOTE: Make sure the care tag does not fold over.

After you put on the heart rate monitor, it is active and sending

data.

Caring for the Heart Rate Monitor

NOTICE

A buildup of sweat and salt on the strap can decrease the ability

of the heart rate monitor to report accurate data.

• Rinse the heart rate monitor after every use.

• Hand wash the heart rate monitor after every seven uses or

one pool swim, using a tiny amount of mild detergent, such

as dishwashing liquid.

NOTE: Using too much detergent may damage the heart rate

monitor.

• Do not put the heart rate monitor in a washing machine or

dryer.

• When drying the heart rate monitor, hang it up or lay it flat.

Tips for Erratic Heart Rate Data

If the heart rate data is erratic or does not appear, you can try

these tips.

• Reapply water to the electrodes and contact patches (if

applicable).

• Tighten the strap on your chest.

• Warm up for 5 to 10 minutes.

• Follow the care instructions (Caring for the Heart Rate

Monitor, page 15).

• Wear a cotton shirt or thoroughly wet both sides of the strap.

Synthetic fabrics that rub or flap against the heart rate

monitor can create static electricity that interferes with heart

rate signals.

• Move away from sources that can interfere with your heart

rate monitor.

Sources of interference may include strong electromagnetic

fields, some 2.4 GHz wireless sensors, high-voltage power

lines, electric motors, ovens, microwave ovens, 2.4 GHz

cordless phones, and wireless LAN access points.

Customizing Your Device

Setting Up Your User Profile

You can update your gender, birth year, height, weight, and

heart rate zone settings. The device uses this information to

calculate accurate training data.

1Select Menu > My Stats > User Profile.

2Select an option.

Activity Profiles

Activity profiles are a collection of settings that optimize your

device based on how you are using it. For example, the settings

and data screens are different when you are using the device for

running than for riding your bike.

When you are using a profile and you change settings such as

data fields or alerts, the changes are saved automatically as part

of the profile.

Creating a Custom Activity Profile

1Select Menu > Settings > Activity Profiles > Add New.

2Select a sport.

3Select an accent color.

4Select a profile name or enter a custom name.

Duplicate profile names include a number. For example,

Run(2).

5Select an option:

• Select Use Default to create your custom profile starting

from the system default settings.

• Select a copy of an existing profile to create your custom

profile starting from one of your saved profiles.

NOTE: If you are creating a custom multisport profile, you

can select two or more profiles and include transitions.

6If necessary, select an option:

• Select Yes to turn on the GPS during your activity.

• Select No to turn off the GPS during your activity.

7Select an option:

• Select Edit Settings to customize specific profile settings.

• Select Done to save and use the custom profile.

Changing Your Activity Profile

The device has default activity profiles. You can modify each of

the saved activity profiles.

Customizing Your Device 15

TIP: The default activity profiles use a specific accent color for

each sport.

1Select Menu > Settings > Activity Profiles.

2Select a profile.

Activity Settings

These settings allow you to customize your device based on

your training needs. For example, you can customize data

screens and enable alerts and training features.

Customizing the Data Screens

You can customize data screens based on your training goals or

optional accessories. For example, you can customize one of

the data screens to display your lap pace or heart rate zone.

1Select Menu > Activity Settings > Data Screens.

2Select a screen.

Some screens can only be turned on or off.

3If necessary, edit the number of data fields.

4Select a data field to change it.

Alerts

You can use alerts to train toward specific heart rate, pace, time,

distance, cadence, and calories goals and to set run/walk time

intervals.

Setting Range Alerts

A range alert notifies you when the device is above or below a

specified range of values. For example, if you have an optional

heart rate monitor, you can set the device to alert you when your

heart rate is below zone 2 and over zone 5 (Setting Your Heart

Rate Zones, page 4).

1Select Menu > Activity Settings > Alerts > Add New.

2Select the type of alert.

Depending on your accessories and the activity profile, the

alerts may include heart rate, pace, speed, and cadence.

3If necessary, turn on the alert.

4Select a zone or enter a value for each alert.

Each time you exceed or drop below the specified range, a

message appears. The device also beeps or vibrates if audible

tones are turned on (Setting the Device Sounds, page 17).

Setting a 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.

1Select Menu > Activity Settings > Alerts > Add New.

2Select an option:

• Select Custom, select a message, and select an alert

type.

• Select Time, Distance, or Calories.

3Enter a value.

Each time you reach the alert value, a message appears. The

device also beeps or vibrates if audible tones are turned on

(Setting the Device Sounds, page 17).

Setting Walk Break Alerts

Some running programs use timed walking breaks at regular

intervals. For example, during a long training run, you can set

the device to alert you to run for 4 minutes, and then walk for 1

minute, and repeat. You can use the Auto Lap® feature while

using the run/walk alerts.

NOTE: Walk break alerts are available only for running profiles.

1Select Menu > Activity Settings > Alerts > Run/Walk >

Status > On.

2Enter a time for the run interval.

3Enter a time for the walk interval.

Each time you reach the alert value, a message appears. The

device also beeps or vibrates if audible tones are turned on

(Setting the Device Sounds, page 17).

Editing an Alert

1Select Menu > Activity Settings > Alerts.

2Select an alert.

3Edit the alert values or settings.

Using Auto Pause®

You can use the Auto Pause feature to pause the timer

automatically when you stop moving or when your pace or

speed drops below a specified value. This feature is helpful if

your activity includes stop lights or other places where you need

to slow down or stop.

NOTE: History is not recorded while the timer is stopped or

paused.

1Select Menu > Activity Settings > Auto Pause.

2Select an option:

• Select When Stopped to pause the timer automatically

when you stop moving.

• Select Custom to pause the timer automatically when

your pace or speed drops below a specified value.

Running with 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: The metronome is not available for cycling or swimming

profiles.

1Select Menu > Activity Settings > Metronome > Status >

On.

2Select 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 sound.

3If necessary, select Preview to listen to the metronome

feature before you run.

4Select to return to the timer screen.

5Select to start the timer.

6Go for a run.

The metronome starts automatically.

7During your run, select to view the metronome screen.

8If necessary, hold to change the metronome settings.

Marking Laps by Distance

You can use the Auto Lap feature to mark a lap at a specific

distance automatically. This feature is helpful for comparing your

performance over different parts of a run (for example, every 1

mi. or 5 km).

1Select Menu > Activity Settings > Laps > Auto Distance.

2Select a distance.

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 (Setting the Device Sounds, page 17).

If necessary, you can customize the data screens to display

additional lap data.

Customizing the Lap Alert Message

You can customize one or two data fields that appear in the lap

alert message.

1Select Menu > Activity Settings > Laps > Lap Alert.

2Select a data field to change it.

16 Customizing Your Device

3Select Preview (optional).

Using Auto Scroll

You can use the auto scroll feature to cycle through all of the

training data screens automatically while the timer is running.

1Select Menu > Activity Settings > Auto Scroll.

2Select a display speed.

Changing the GPS Setting

By default, the device uses GPS to locate satellites. For

increased performance in challenging environments and faster

GPS position location, you can enable GPS and GLONASS.

Using GPS and GLONASS reduces battery life more than using

only GPS.

Select Menu > Activity Settings > GPS > GPS +

GLONASS.

Using UltraTrac Mode

Before using UltraTrac mode, you should run outdoors a few

times using normal GPS mode to calibrate the device.

You can use UltraTrac mode for extended activities. UltraTrac

mode is a GPS setting that periodically turns off GPS to save

battery power. When GPS is off, the device uses the

accelerometer to calculate speed and distance. Speed,

distance, and track data accuracy are reduced in UltraTrac

mode. The accuracy of the data improves after a few outdoor

runs using GPS.

Select Menu > Activity Settings > GPS > UltraTrac.

TIP: For extended activities, you should consider other

battery saving options (Maximizing Battery Life, page 19).

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. Select Menu > Activity Settings > Power Save Timeout.

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.

Activity Tracking Settings

Select Menu > Settings > Activity Tracking.

Status: Enables the activity tracking feature.

Move Alert: Displays a message and move bar on the time of

day screen. The device also beeps or vibrates if audible

tones are turned on (Setting the Device Sounds, page 17).

System Settings

Select Menu > Settings > System.

• Language Settings (Changing the Device Language,

page 17)

• Time Settings (Time Settings, page 17)

• Backlight Settings (Backlight Settings, page 17)

• Sound Settings (Setting the Device Sounds, page 17)

• Unit Settings (Changing the Units of Measure, page 17)

• Format Settings (Format Settings, page 17)

• Data Recording Settings (Data Recording Settings,

page 17)

Changing the Device Language

Select Menu > Settings > System > Language.

Time Settings

Select Menu > Settings > System > Clock.

Watch Face: Allows you to select a watch face design.

Use Profile Color: Sets the accent color for the time of day

screen to be the same as the activity profile color.

Background: Sets the background color to black or white.

Time Format: Sets the device to show time in a 12-hour or a

24-hour format.

Set Automatically: Allows you to set the time manually or

automatically based on your GPS position.

Time Zones

Each time you turn on the device and acquire satellites, the

device automatically detects your time zone and the current time

of day.

Setting the Time Manually

By default, the time is set automatically when the device

acquires satellite signals.

1Select Menu > Settings > System > Clock > Set

Automatically > Off.

2Select Set Time, and enter the time of day.

Setting the Alarm

1Select Menu > Settings > Alarms > Add New > Status >

On.

2Select Time, and enter a time.

3Select Sounds, and select an option.

4Select Repeat, and select an option.

Deleting an Alarm

1Select Menu > Settings > Alarms.

2Select an alarm.

3Select Remove > Yes.

Backlight Settings

Select Menu > Settings > System > Backlight.

Keys and Alerts: Sets the backlight to turn on for key presses

and alerts.

Wrist Turn: Allows your device to turn on the backlight

automatically when you rotate your wrist toward your body.

Timeout: Sets the length of time before the backlight turns off.

Setting the Device Sounds

The device sounds include key tones, alert tones, and

vibrations.

Select Menu > Settings > System > Sounds.

Changing the Units of Measure

You can customize the units of measure for distance, pace and

speed, weight, height, and temperature.

1Select Menu > Settings > System > Units.

2Select a measurement type.

3Select a unit of measure.

Format Settings

Select Menu > Settings > System > Format.

Pace/Speed Preference: Sets the device to display speed or

pace for running, cycling, or other activities. This preference

affects several training options, history, and alerts.

Start of Week: Sets the first day of the week for your weekly

history totals.

Data Recording Settings

Select Menu > Settings > System > Data Recording.

Smart: Records key points where you change direction, pace, or

heart rate. Your activity record is smaller, allowing you to

store more activities on the device memory.

Every Second: Records points every second. It creates a very

detailed record of your activity and increases the size of the

activity record.

Customizing Your Device 17

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.

1Plug the USB cable into a USB port on your computer.

2Align the charger posts with the contacts on the back of the

device, and connect the charging clip À securely to the

device.

3Charge the device completely.

4Press Á to remove the charger.

Specifications

Forerunner Specifications

Battery type Rechargeable, built-in lithium-ion battery

Battery life, watch

mode

Up to 9 wk.

Up to 8 wk. with activity tracking

Up to 4 wk. with activity tracking and smartphone

notifications

Up to 11 days with activity tracking, smartphone

notifications, and wrist-based heart rate

Battery life, activity

mode

Up to 16 hr. in GPS mode

Up to 14 hr. in GPS mode and wrist-based heart

rate

Up to 10 hr. in GPS + GLONASS mode and

wrist-based

Battery life,

UltraTrac mode

Up to 24 hr.

Up to 21 hr. with wrist-based heart rate

Water rating Swim, 5 ATM*

Operating

temperature range

From -20º to 50ºC (from -4º to 122ºF)

Charging

temperature range

From 0º to 45ºC (from 32º to 113ºF)

Radio frequency/

protocol

2.4 GHz ANT+ wireless communications protocol

Bluetooth Smart wireless technology

*The device withstands pressure equivalent to a depth of 50 m.

For more information, go to www.garmin.com/waterrating.

HRM-Swim Specifications and HRM-Tri Specifications

Battery type User-replaceable CR2032 (3 V)

HRM-Swim battery life Up to 18 mo. (approximately 3 hr./wk.)

HRM-Tri battery life Up to 10 mo. for triathlon training

(approximately 1 hr./day)

Operating temperature

range

From -10° to 50°C (from 14° to 122°F)

Radio frequency/protocol 2.4 GHz ANT+ wireless communications

protocol

Water rating Swim, 5 ATM*

*The device withstands pressure equivalent to a depth of 50 m.

For more information, go to www.garmin.com/waterrating.

HRM-Run Specifications

Battery type User-replaceable CR2032, 3 V

Battery life 1 yr. (approximately 1 hr./day)

Operating temperature

range

From -10° to 50°C (from 14° to 122°F)

Radio frequency/protocol 2.4 GHz ANT+ wireless communications

protocol

Water rating 5 ATM*

*The device withstands pressure equivalent to a depth of 50 m.

For more information, go to www.garmin.com/waterrating.

Device Care

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.

Cleaning the Device

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.

1Wipe the device using a cloth dampened with a mild

detergent solution.

2Wipe it dry.

After cleaning, allow the device to dry completely.

TIP: For more information, go to www.garmin.com/fitandcare.

User Replaceable Batteries

WARNING

Do not use a sharp object to remove batteries.

Keep the battery away from children.

Never put batteries in mouth. If swallowed, contact your

physician or local poison control center.

Replaceable coin cell batteries may contain perchlorate

material. Special handling may apply. See www.dtsc.ca.gov

/hazardouswaste/perchlorate.

CAUTION

Contact your local waste disposal department to properly

recycle the batteries.

Replacing the Heart Rate Monitor Battery

1Remove the sleeve À from the heart rate monitor module.

2Use a small Phillips (00) screwdriver to remove the four

screws on the front of the module.

18 Device Information

3Remove the cover and battery.

4Wait 30 seconds.

5Insert the new battery under the two plastic tabs Á with the

positive side facing up.

NOTE: Do not damage or lose the O-ring gasket.

The O-ring gasket should remain around the outside of the

raised plastic ring.

6Replace the front cover and the four screws.

Observe the orientation of the front cover. The raised screw

 should fit in the matching raised screw hole on the front

cover.

NOTE: Do not overtighten.

7Replace the sleeve.

After you replace the heart rate monitor battery, you may need

to pair it with the device again.

Troubleshooting

Support and Updates

Garmin Express™ (www.garmin.com/express) provides easy

access to these services for Garmin devices.

• Product registration

• Product manuals

• Software updates

• Data uploads to Garmin Connect

Getting More Information

• 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.

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.

1Go outdoors to an open area.

The front of the device should be oriented toward the sky.

2Wait while the device locates satellites.

It may take 30–60 seconds to locate satellite signals.

Improving GPS Satellite Reception

• Frequently sync the device to your Garmin Connect account:

◦ Connect your device to a computer using the USB cable

and the Garmin Express application.

◦ Sync your device to the Garmin Connect Mobile app using

your Bluetooth enabled smartphone.

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.

Resetting the Device

If the device stops responding, you may need to reset it.

NOTE: Resetting the device may erase your data or settings.

1Hold for 15 seconds.

The device turns off.

2Hold for one second to turn on the device.

Clearing User Data

You can restore all of the device settings to the factory default

values.

NOTE: This deletes all user-entered information, but it does not

delete your history.

1Hold , and select Yes to turn off the device.

2While holding , hold to turn on the device.

3Select Yes.

Restoring All Default Settings

NOTE: This deletes all user-entered information and activity

history.

You can reset all settings back to the factory default values.

Select Menu > Settings > System > Restore Defaults >

Yes.

Viewing Device Information

You can view the unit ID, software version, regulatory

information, and license agreement.

Select Menu > Settings > System > About.

Updating the Software

Before you can update your device software, you must have a

Garmin Connect account, and you must download the Garmin

Express application.

1Connect the device to your computer using the USB cable.

When new software is available, Garmin Express sends it to

your device.

2Follow the on-screen instructions.

3Do not disconnect your device from the computer during the

update process.

Maximizing Battery Life

• Shorten the backlight timeout (Backlight Settings, page 17).

• Shorten the timeout to watch mode (Power Save Timeout

Settings, page 17).

• Turn off activity tracking (Activity Tracking Settings, page 17).

• Select the Smart recording interval (Data Recording Settings,

page 17).

• Turn off GLONASS (Changing the GPS Setting, page 17).

• Turn off the Bluetooth wireless feature (Turning Off Bluetooth

Technology, page 10).

• Turn off wrist-based heart rate monitoring (Turning Off the

Wrist Heart Rate Monitor, page 4).

My daily step count does not appear

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.

Troubleshooting 19

My device does not beep in cold weather

For optimal performance in cold weather, the device

automatically turns off key tones and alert tones.

Appendix

Data Fields

Some data fields require ANT+ accessories to display data.

%FTP: The current power output as a percentage of functional

threshold power.

%HRR: The percentage of heart rate reserve (maximum heart

rate minus resting heart rate).

10s Avg. Balance: The 10-second moving average of the left/

right power balance.

10s Avg. Power: The 10-second moving average of power

output.

24-Hour Max.: The maximum temperature recorded in the last

24 hours.

24-Hour Min.: The minimum temperature recorded in the last

24 hours.

30s Avg. Balance: The 30-second moving average of the left/

right power balance.

30s Avg. Power: The 30-second moving average of power

output.

3s Avg. Balance: The three-second moving average of the left/

right power balance.

3s Avg. Power: The three-second moving average of power

output.

Average %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the current

activity.

Average Balance: The average left/right power balance for the

current activity.

Average Cadence: Running. The average cadence for the

current activity.

Average Cadence: Cycling. The average cadence for the

current activity.

Average Heart Rate: The average heart rate for the current

activity.

Average HR %Max.: The average percentage of maximum

heart rate for the current activity.

Average Lap Time: The average lap time for the current

activity.

Average Pace: The average pace for the current activity.

Average Power: The average power output for the current

activity.

Average Speed: The average speed for the current activity.

Average Stroke Distance: The average distance traveled per

stroke during the current activity.

Average Stroke Rate: The average number of strokes per

minute (spm) during the current activity.

Average Strokes/Length: The average number of strokes per

length during the current activity.

Average SWOLF: The average swolf score for the current

activity. Your swolf score is the sum of the time for one length

plus the number of strokes for that length (Swim

Terminology, page 2). In open water swimming, 25 meters is

used to calculate your swolf score.

Avg. GCT Bal.: The average ground contact time balance for

the current session.

Avg. Ground Contact Time: The average amount of ground

contact time for the current activity.

Avg. L. Pwr. Phase: The average power phase angle for the left

leg for the current activity.

Avg. Left PPP: The average power phase peak angle for the

left leg for the current activity.

Avg. PCO: The average platform center offset for the current

activity.

Avg. R. Pwr. Phase: The average power phase angle for the

right leg for the current activity.

Avg. Right PPP: The average power phase peak angle for the

right leg for the current activity.

Avg. Stride Len.: The average stride length for the current

session.

Avg. Vert. Ratio: The average ratio of vertical oscillation to

stride length for the current session.

Avg. Vertical Oscillation: The average amount of vertical

oscillation for the current activity.

Balance: The current left/right power balance.

Cadence: Running. The steps per minute (right and left).

Cadence: Cycling. The number of revolutions of the crank arm.

Your device must be connected to a cadence accessory for

this data to appear.

Calories: The amount of total calories burned.

Di2 Battery: The remaining battery power of a Di2 sensor.

Distance: The distance traveled for the current track or activity.

Distance Per Stroke: The distance traveled per stroke.

Elapsed Time: The total time recorded. For example, if you start

the timer and run for 10 minutes, then stop the timer for 5

minutes, then start the timer and run for 20 minutes, your

elapsed time is 35 minutes.

Elevation: The altitude of your current location above or below

sea level.

Front: The front bike gear from a Di2 sensor.

GCT Balance: The left/right balance of ground contact time

while running.

Gear Ratio: The number of teeth on the front and rear bike

gears.

Gears: The front and rear bike gears from a Di2 sensor.

Ground Contact Time: The amount of time in each step that

you spend on the ground while running, measured in

milliseconds. Ground contact time is not calculated while

walking.

Heading: The direction you are moving.

Heart Rate: Your heart rate in beats per minute (bpm). Your

device must be connected to a compatible heart rate monitor.

HR %Max.: The percentage of maximum heart rate.

HR Zone: The current range of your heart rate (1 to 5). The

default zones are based on your user profile and maximum

heart rate (220 minus your age).

Int. Avg. %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the current

swim interval.

Int. Avg. %Max.: The average percentage of maximum heart

rate for the current swim interval.

Int. Avg. HR: The average heart rate for the current swim

interval.

Int. Max. %HRR: The maximum percentage of heart rate

reserve (maximum heart rate minus resting heart rate) for the

current swim interval.

Int. Max. %Max: The maximum percentage of maximum heart

rate for the current swim interval.

Int. Max. HR: The maximum heart rate for the current swim

interval.

20 Appendix

Intensity Factor: The Intensity Factor™ for the current activity.

Interval Distance: The distance traveled for the current interval.

Interval Lengths: The number of pool lengths completed during

the current interval.

Interval Pace: The average pace for the current interval.

Interval Stroke Rate: The average number of strokes per

minute (spm) during the current interval.

Interval Stroke Type: The current stroke type for the interval.

Interval SWOLF: The average swolf score for the current

interval.

Interval Time: The stopwatch time for the current interval.

L. Pwr. Phase: The current power phase angle for the left leg.

Power phase is the pedal stroke region where you produce

positive power.

Lap %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the current

lap.

Lap Balance: The average left/right power balance for the

current lap.

Lap Cadence: Running. The average cadence for the current

lap.

Lap Cadence: Cycling. The average cadence for the current

lap.

Lap Distance: The distance traveled for the current lap.

Lap GCT Bal.: The average ground contact time balance for the

current lap.

Lap Ground Contact Time: The average amount of ground

contact time for the current lap.

Lap HR: The average heart rate for the current lap.

Lap HR %Max.: The average percentage of maximum heart

rate for the current lap.

Lap L. Pwr. Phase: The average power phase angle for the left

leg for the current lap.

Lap Left PPP: The average power phase peak angle for the left

leg for the current lap.

Lap Normalized Power: The average Normalized Power for the

current lap.

Lap Pace: The average pace for the current lap.

Lap PCO: The average platform center offset for the current lap.

Lap Power: The average power output for the current lap.

Lap R. Pwr. Phase: The average power phase angle for the

right leg for the current lap.

Lap Right PPP: The average power phase peak angle for the

right leg for the current lap.

Laps: The number of laps completed for the current activity.

Lap Speed: The average speed for the current lap.

Lap Stride Len.: The average stride length for the current lap.

Lap Time: The stopwatch time for the current lap.

Lap Vert. Ratio: The average ratio of vertical oscillation to stride

length for the current lap.

Lap Vertical Oscillation: The average amount of vertical

oscillation for the current lap.

Last Interval Distance: The distance traveled for the last

completed interval.

Last Interval Pace: The average pace for the last completed

interval.

Last Interval Stroke Rate: The average number of strokes per

minute (spm) during the last completed interval.

Last Interval Strokes/Length: The average number of strokes

per length during the last completed interval.

Last Interval SWOLF: The average swolf score for the last

completed interval.

Last Interval Time: The stopwatch time for the last completed

interval.

Last Lap Cadence: Running. The average cadence for the last

completed lap.

Last Lap Cadence: Cycling. The average cadence for the last

completed lap.

Last Lap Distance: The distance traveled for the last completed

lap.

Last Lap Normalized Pwr.: The average Normalized Power for

the last completed lap.

Last Lap Pace: The average pace for the last completed lap.

Last Lap Power: The average power output for the last

completed lap.

Last Lap Speed: The average speed for the last completed lap.

Last Lap Time: The stopwatch time for the last completed lap.

Last Length Pace: The average pace for your last completed

pool length.

Last Length Stroke Rate: The average number strokes per

minute (spm) during the last completed pool length.

Last Length Strokes: The total number of strokes for the last

completed pool length.

Last Length Stroke Type: The stroke type used during the last

completed pool length.

Last Length SWOLF: The swolf score for the last completed

pool length.

Left PPP: The current power phase peak angle for the left leg.

Power phase peak is the angle range over which you

produce the peak portion of the driving force.

Lengths: The number of pool lengths completed during the

current activity.

Max. Lap Power: The top power output for the current lap.

Max. Power: The top power output for the current activity.

Maximum Speed: The top speed for the current activity.

Nautical Distance: The distance traveled in nautical meters or

nautical feet.

Nautical Speed: The current speed in knots.

Normalized Power: The Normalized Power™ for the current

activity.

Pace: The current pace.

PCO: The platform center offset. Platform center offset is the

location on the pedal platform where you apply force.

Pedal Smoothness: The measurement of how evenly a rider is

applying force to the pedals throughout each pedal stroke.

Performance Condition: The performance condition score is a

real-time assessment of your ability to perform.

Power: The current power output in watts.

Power To Weight: The current power measured in watts per

kilogram.

Power Zone: The current range of power output (1 to 7) based

on your FTP or custom settings.

R. Pwr. Phase: The current power phase angle for the right leg.

Power phase is the pedal stroke region where you produce

positive power.

Rear: The rear bike gear from a Di2 sensor.

Repeat On: The timer for the last interval plus the current rest

(pool swimming).

Rest Timer: The timer for the current rest (pool swimming).

Right PPP: The current power phase peak angle for the right

leg. Power phase peak is the angle range over which you

produce the peak portion of the driving force.

Appendix 21

Speed: The current rate of travel.

Stride Length: The length of your stride from one footfall to the

next, measured in meters.

Stroke Rate: The number of strokes per minute (spm).

Strokes: The total number of strokes for the current activity.

Sunrise: The time of sunrise based on your GPS position.

Sunset: The time of sunset based on your GPS position.

Temperature: The temperature of the air. Your body

temperature affects the temperature sensor.

Time in Zone: The time elapsed in each heart rate or power

zone.

Time of Day: The time of day based on your current location

and time settings (format, time zone, daylight saving time).

Timer: The stopwatch time for the current activity.

Time Seated: The time spent seated while pedaling for the

current activity.

Time Seated Lap: The time spent seated while pedaling for the

current lap.

Time Standing: The time spend standing while pedaling for the

current activity.

Time Standing Lap: The time spend standing while pedaling for

the current lap.

Torque Effectiveness: The measurement of how efficiently a

rider is pedaling.

Training Effect: The current impact (1.0 to 5.0) on your aerobic

fitness.

Training Stress Score: The Training Stress Score™ for the

current activity.

Vertical Oscillation: The amount of bounce while you are

running. The vertical motion of your torso, measured in

centimeters for each step.

Vertical Ratio: The ratio of vertical oscillation to stride length.

Work: The accumulated work performed (power output) in

kilojoules.

Software License Agreement

BY USING THE DEVICE, YOU AGREE TO BE BOUND BY THE

TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE

LICENSE AGREEMENT. PLEASE READ THIS AGREEMENT

CAREFULLY.

Garmin Ltd. and its subsidiaries (“Garmin”) grant you a limited

license to use the software embedded in this device (the

“Software”) in binary executable form in the normal operation of

the product. Title, ownership rights, and intellectual property

rights in and to the Software remain in Garmin and/or its third-

party providers.

You acknowledge that the Software is the property of Garmin

and/or its third-party providers and is protected under the United

States of America copyright laws and international copyright

treaties. You further acknowledge that the structure,

organization, and code of the Software, for which source code is

not provided, are valuable trade secrets of Garmin and/or its

third-party providers and that the Software in source code form

remains a valuable trade secret of Garmin and/or its third-party

providers. You agree not to decompile, disassemble, modify,

reverse assemble, reverse engineer, or reduce to human

readable form the Software or any part thereof or create any

derivative works based on the Software. You agree not to export

or re-export the Software to any country in violation of the export

control laws of the United States of America or the export control

laws of any other applicable country.

BSD 3-Clause License

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.

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 23) 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.

22 Appendix

Heart Rate Zone Calculations

Zone % of

Maximum

Heart Rate

Perceived Exertion Benefits

1 50–60% Relaxed, easy pace,

rhythmic breathing

Beginning-level

aerobic training,

reduces stress

2 60–70% Comfortable pace,

slightly deeper

breathing, conversation

possible

Basic cardiovascular

training, good

recovery pace

3 70–80% Moderate pace, more

difficult to hold

conversation

Improved aerobic

capacity, optimal

cardiovascular training

Zone % of

Maximum

Heart Rate

Perceived Exertion Benefits

4 80–90% Fast pace and a bit

uncomfortable, breathing

forceful

Improved anaerobic

capacity and

threshold, improved

speed

5 90–100% Sprinting pace,

unsustainable for long

period of time, labored

breathing

Anaerobic and

muscular endurance,

increased power

VO2 Max. Standard Ratings

These tables include standardized classifications for VO2 max. estimates by age and gender.

Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 55.4 54 52.5 48.9 45.7 42.1

Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7

Good 60 45.4 44 42.4 39.2 35.5 32.3

Fair 40 41.7 40.5 38.5 35.6 32.3 29.4

Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4

Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 49.6 47.4 45.3 41.1 37.8 36.7

Excellent 80 43.9 42.4 39.7 36.7 33 30.9

Good 60 39.5 37.8 36.3 33 30 28.1

Fair 40 36.1 34.4 33 30.1 27.5 25.9

Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9

Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.

FTP Ratings

These tables include classifications for functional threshold

power (FTP) estimates by gender.

Males Watts per Kilogram (W/kg)

Superior 5.05 and greater

Excellent From 3.93 to 5.04

Good From 2.79 to 3.92

Fair From 2.23 to 2.78

Untrained Less than 2.23

Females Watts per Kilogram (W/kg)

Superior 4.30 and greater

Excellent From 3.33 to 4.29

Good From 2.36 to 3.32

Fair From 1.90 to 2.35

Untrained Less than 1.90

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 23

Index

A

accessories 13, 19

activity tracking 8, 9, 17

alarms 17

alerts 16

ANT+ sensors 13, 14

pairing 13

applications 10, 11

smartphone 9

Auto Lap 16

Auto Pause 16

Auto Scroll 17

B

backlight 1, 17

battery

charging 18

maximizing 10, 17, 19

replacing 18

Bluetooth technology 9, 10

C

cadence 5, 16

calendar 2

calorie, alerts 16

charging 18

cleaning the device 14, 15, 18

clock 1, 17

Connect IQ 11

coordinates 12

courses 12, 13

deleting 13

loading 13

customizing the device 16

cycling 6

D

data

recording 17

storing 11, 15

transferring 11

data fields 11, 16, 20

deleting

all user data 11, 19

history 11

personal records 4

distance, alerts 16

E

elevation 12

F

foot pod 1, 13

G

Garmin Connect 2, 9–11, 13

Garmin Connect Mobile 9

Garmin Express

registering the device 19

updating software 19

GLONASS 17

goals 3

GPS 1, 17

signal 19

ground contact time 5

H

heart rate 1, 4, 16

monitor 2, 4, 6, 7, 14, 15, 18

pairing sensors 4

zones 4, 11, 22, 23

history 2, 10, 11, 17

deleting 11

sending to computer 11

I

icons 1

indoor training 2, 13

intensity minutes 9

intervals 2

workouts 2, 3

K

keys 1, 9, 18

L

lactate threshold 7, 8

language 17

laps 1

lengths 2

locations 12

deleting 12

editing 12

locking, keys 1

M

maps 12

updating 19

menu 1

metronome 16

multisport 1

N

navigation 12

stopping 13

notifications 9

P

pace 16, 17

pairing

ANT+ sensors 4

smartphone 9

pairing ANT+ sensors 13

performance condition 6, 7

personal records 3

deleting 4

pool size 2

power (force)

meters 6, 8, 13, 23

zones 13

product registration 19

profiles 15

activity 1

user 15

projected finish time 7

R

racing 3

recovery 6, 7

registering the device 19

replacing the battery 18

resetting the device 19

running dynamics 5, 6

S

satellite signals 1, 19

saving activities 1, 2

screen 17

settings 16, 17, 19

device 17

sleep mode 8, 10

smartphone 9–11

applications 9, 10

pairing 9

software

license 19

updating 19

version 19

software license agreement 22

specifications 18

speed 17

speed and cadence sensors 1

stress score 6, 7

stride length 5

strokes 2

swimming 2, 14

swolf score 2

system settings 17

T

target 3

time 17

alerts 16

settings 17

time zones 17

timer 1, 2, 11

tones 16, 17, 20

training 1–3, 10, 16

plans 2

triathlon training 1

troubleshooting 4, 6, 14, 15, 19, 20

U

UltraTrac 17

unit ID 19

units of measure 17

updates, software 19

USB 19

disconnecting 11

user data, deleting 11

user profile 15

V

vertical oscillation 5

vertical ratio 5

vibration 17

VIRB remote 10

Virtual Partner 3

VO2 max. 3, 6, 7, 23

W

walking intervals 16

watch faces 11

watch mode 17, 19

weather 10

widgets 4, 9–11

workouts 2, 3

loading 2

Z

zones

heart rate 4

power 13

time 17

24 Index

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