FORERUNNER ® 405 owner`s manual
Contents
1. Time Date Mode Time Date Mode Time Options Touch and hold menu gt select Touch and hold time date to enter Settings gt Time See page 29 time date mode 53 11 Dec Tap the bezel to scroll through the available pages e Time e Battery gauge e Alarm set if any e Goal progress indicator if any e Today s scheduled workouts transferred from Garmin Connect or Garmin Training Center if any 10 Forerunner 405 Owner s Manual Training Mode The Forerunner offers several training features and optional settings About the Training Page Touch and hold training to enter training mode Tap the bezel to scroll through the available pages To customize the data fields on the training pages see page 25 Forerunner 405 Owner s Manual Training Mode Sport Mode Running is the default sport mode Touch and hold menu gt select Training gt Options gt Sport Mode to change the sport mode Training settings such as AutoLap AutoPause heart rate zones and speed zones are specific to running or biking Any training options you change in running or biking mode are saved and used with that sport mode The activity is tagged as running or biking when your history is uploaded to your computer 11 Training Mode Auto Pause 1 Touch and hold menu gt select Training gt Options gt Auto Pause 2 Select one of the following options e Off e Custom Pace pauses timer aut2. accessories Computer Move away 10 m from other ANT accessories while the Forerunner is trying to pair with the computer for the first time 1 Verify that the computer is set up for data upload and that pairing is enabled in the ANT Agent See page 9 2 Touch and hold menu gt select Settings gt ANT gt Computer 3 Select Pairing gt On 4 Bring your Forerunner within range 3 m of the computer 31 Settings 5 When the ANT Agent finds your Forerunner ANT Agent displays the unit ID and asks you if you want to pair Select yes 6 Your Forerunner should display the same number ANT Agent displayed If so select yes on your Forerunner to complete pairing process NOTE You can prevent your Forerunner from transferring data to from any computer even a paired computer Touch and hold menu gt select Settings gt ANT gt Computer gt Enabled gt No Send All Data By default your Forerunner only sends new data to your computer You can force the Forerunner to send all data to your computer Touch and hold menu gt select Settings gt 32 ANT gt Computer gt Force Send gt Yes All data will be sent again Unit to Unit You can transfer advanced workouts courses and locations to and from another Forerunner 405 1 In the sending Forerunner touch and hold menu gt select Settings gt ANT gt Unit to Unit gt Transfer Select the data you want to send 2 Int
3. 405 Owner s Manual 45 Index Index A accessories 5 31 33 33 38 activities 24 advanced workouts 18 alarms 29 all data erase 39 Auto Lap 12 Auto Pause 12 B backlight 31 battery charging 4 information 40 life 40 bezel 2 locking 3 tips for using 1 Cc cadence data fields 25 calibrating bike sensor GSC 10 38 foot pod 37 calories 26 clean the Forerunner iv 46 computer connection 9 computer pairing 8 31 courses 19 deleting 20 starting 19 D data send 32 data fields 25 data uploading 9 deleting advanced workouts 19 courses 20 history 23 laps 24 runs 24 distance data fields 26 downloading software 8 drivers USB 8 E elevation data fields 26 erase all data 39 F foot pod 37 calibrating 37 38 force send 32 G Garmin Connect i 39 Garmin Product Support i Garmin Training Center i goals 24 GPS 21 22 26 grade 26 H heart rate data fields 26 zones 35 heart rate monitor 5 6 34 battery 36 tips 34 history 23 deleting 23 transferring 9 viewing 24 l icons 34 indoor use 21 interval workouts 17 L language 30 license agreement 42 light 31 Forerunner 405 Owner s Manual lithium ion battery 41 locations 21 P pace 14 pairing accessories 33 computer 8 heart rate monitor 6 power save mode 3 product registration i product support i R registration i reset Forerunner 39 S satellite page 21 satellite signals 5 screen contrast 30 send all dat
4. Status If the Forerunner cannot pair with the accessory select Rescan TIP The accessory needs to send data to complete the pairing process You need to wear the heart rate monitor take a step wearing the foot pod or pedal your bike with the GSC 10 Status Icons When in training mode the icon for the accessory blinks as the Forerunner scans for the new accessory The icon is solid when the accessory is paired 3 Heart rate monitor active 34 1 Speed and cadence sensor active Foot pod active Heart Rate Monitor For information about putting on the heart rate monitor see page 6 Heart Rate Monitor Tips If you are noticing inaccurate or erratic heart rate data use the following tips e Make sure the heart rate monitor is snug against your body e Reapply water saliva or electrode gel to the electrodes e Clean the electrodes Dirt and sweat residue can interfere with heart rate signals e Wear a cotton shirt or wet your shirt if suitable for your activity Forerunner 405 Owner s Manual Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals e Move away from sources of strong electromagnetic fields and some 2 4 GHz wireless sensors which can interfere with your heart rate monitor Sources of interference may include very high voltage power lines electric motors micro
5. in the content without January 2009 Part Number 190 00700 00 Rev C obligation to notify any person or organization of such changes or improvements Visit the Garmin Web site www garmin com for current updates and supplemental information concerning the use and operation of this and other Garmin products Garmin the Garmin logo Forerunner Dynastream Garmin Training Center Auto Pause Auto Lap Virtual Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries Garmin Connect ANT ANT Agent ANT GSC 10 and USB ANT Stick are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Other trademarks and trade names are those of their respective owners Printed in Taiwan Introduction Thank you for purchasing the Garmin Forerunner 405 GPS enabled sports watch WARNING Always consult your physician before you begin or modify any exercise program See the Important Safety and Product Information guide in the product box for product warnings and other important information Contact Garmin Contact Garmin Product Support if you have any questions while using your Forerunner In the USA go to www garmin com support or contact Garmin USA by phone at 913 397 8200 or 800 800 1020 In the UK contact Garmin Europe Forerunner 405 Owner s Manual In
6. A GARMIN owner s manual FORERUNNER 405 GPS ENABLED SPORTS WATCH WITH WIRELESS SYNC a OQO D 2009 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151st Street Olathe Kansas 66062 Liberty House Garmin Europe Ltd Hounsdown Business Park Garmin Corporation No 68 Jangshu 2nd Road Shir Taipei County USA Southampton Hampshire S040 9RB Taiwan Tel 913 397 8200 or UK Tel 886 2 2642 9199 800 800 1020 Tel 44 0 870 8501241 outside the Fax 886 2 2642 9099 Fax 913 397 8282 UK 0808 2380000 within the UK Fax 44 0 870 8501251 All rights reserved Except as expressly provided herein no part of this manual may be reproduced copied transmitted disseminated downloaded or stored in any storage medium for any purpose without the express prior written consent of Garmin Garmin hereby grants permission to download a single copy of this manual onto a hard drive or other electronic storage medium to be viewed and to print one copy of this manual or of any revision hereto provided that such electronic or printed copy of this manual must contain the complete text of this copyright notice and provided further that any unauthorized commercial distribution of this manual or any revision hereto is strictly prohibited Information in this document is subject to change without notice Garmin reserves the right to change or improve its products and to make changes
7. a user replaceable CR2032 battery 36 NOTE Contact your local waste disposal department to properly dispose of batteries To replace the battery 1 Locate the circular battery cover on the back of the heart rate monitor 2 Use a coin to twist the cover counter clockwise so the arrow on the cover points to OPEN 3 Remove the cover and replace the battery with the positive side facing up NOTE Be careful not to damage or lose the O ring gasket on the cover Forerunner 405 Owner s Manual 4 Use a coin to twist the cover clockwise so the arrow on the cover points to CLOSE Foot Pod Your Forerunner is compatible with the foot pod You can use the foot pod to send data for your Forerunner when training indoors or when your GPS signal is weak or you lose satellite signals The foot pod is on standby and ready to send data like the heart rate monitor You must pair the foot pod with your Forerunner See page 33 Calibrating the Foot Pod Calibrating your foot pod is optional and can improve accuracy There are three ways to adjust the calibration distance GPS and manual Forerunner 405 Owner s Manual Using Accessories Distance Calibration For best results the foot pod should be calibrated using the inside lane of a regulation track A regulation track 2 laps 800 m is more accurate than a treadmill 1 Touch and hold menu gt select Settings gt ANT gt Accessories gt Foot P
8. a 32 sensors pairing 5 simple workouts 16 software downloads i 8 software license agreement 42 software update 39 software version 30 specifications 40 speed data fields 28 speed units 14 sport mode 11 status icons 34 T technical specifications 40 Time 2 30 time data fields 28 time of day 5 time settings 29 tones 30 totals 24 touch bezel 1 2 training 11 transferring data 9 troubleshooting 44 U unit ID 30 units 30 updating software 39 uploading data 9 USB ANT Stick 8 USB drivers 8 V Virtual Partner 14 19 Forerunner 405 Owner s Manual Index Ww water immersion iv waypoints See locations workouts 15 advanced 18 interval 17 simple 16 Z zones heart rate 35 47 For the latest product information and accessories visit the Garmin Web site at www garmin com A GARMIN C 2009 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151st Street Olathe Kansas 66062 USA Garmin Europe Ltd Liberty House Hounsdown Business Park Southampton Hampshire S040 9RB UK Garmin Corporation No 68 Jangshu 2nd Road Shijr Taipei County Taiwan Part Number 190 00700 00 Rev C
9. are not available unless you are using the foot pod Save Location save your current location Press enter to edit the location Press quit to exit To mark a known location using coordinates 1 Touch and hold GPS gt select Save Location 2 Press enter gt select Position 3 Enter the known coordinates 4 Edit the location name and elevation optional Go To Location select a location from the list and then select Go Your Forerunner navigates you to the saved location using the navigation page 21 GPS Mode To stop navigating to the location press quit gt select Stop Go To To edit a location 1 Touch and hold GPS gt select Go To Location 2 Select the location you would like to edit 3 Select Edit 4 Select an option to edit To delete a location touch and hold GPS gt select Go To Location Select the location you would like to delete Select Delete gt Yes 22 Back To Start navigates you back to your starting point NOTE You must start the timer to use Back To Start About GPS The Global Positioning System GPS is a satellite based navigation system made up of a network of 24 satellites GPS works in any weather conditions anywhere in the world 24 hours a day There are no subscription fees or setup charges to use GPS For more information go to www garmin com aboutGPS Forerunner 405 Owner s Manual History Your Forerunner au
10. ata fields Data Field Options Denotes a data field showing statute or metric units Requires an optional accessory Data Description Field Cadence Steps per minute or i revolutions of the crank arm per minute Cadence Average cadence for Avg the duration of your current ride Cadence Average cadence for Lap the current lap 25 Settings 26 Data Description Data Description Field Field Calories Number of calories Grade Calculation of burned rise over run For Distance Distance traveled on a ey the current run paula elevation you travel Dist Lap Distance traveled in 200 ft distance the current lap your grade is 5 Dist Last Distance of the last HR Heart rate in bpm Lap completed lap HR Percentage of Elevation Distance above below Max maximum heart rate sea level OR OR GPS Margin of error for HR Percentage of Accuracy your exact location HRR heart rate reserve For example your maximum heart rate GPS location is minus resting heart accurate to within rate 19 ft HR Avg Average heart rate for the run Forerunner 405 Owner s Manual Settings Forerunner 405 Owner s Manual Data Description Data Description Field Field HR Avg Average percentage HR Graph Line graph showing Max of maximum heart on y
11. d up reset your Forerunner Press and hold enter and quit simultaneously until the screen goes blank about 7 seconds This does not erase any of your data or settings Clearing User Data To clear erase all user data press and hold enter and quit simultaneously until the screen goes blank about 7 seconds to reset the Forerunner Continue holding the quit button but release the enter button Follow the on screen directions Forerunner 405 Owner s Manual Appendix Updating the Forerunner Software Using Garmin Connect Go to www garmin com forerunner405 for information about Forerunner software updates and Garmin Connect Web based software If there is new software available Garmin Connect alerts you to update the Forerunner s software Follow the instructions to update the software Make sure your device stays in range of the computer during the update process 39 Appendix Battery Information Actual battery life depends on use of the following items GPS backlight ANT computer connection and time spent in power save mode On a fully charged battery the Forerunner should last one week if you train for 30 minutes a day with GPS and the Forerunner is in power save mode for the remaining time On a fully charged battery the Forerunner lasts for up to 2 weeks in power save mode On a fully charged battery the Forerunner can last for up to 8 hours with GPS on 40 Specifications Foreru
12. e tab down 2 Wet both electrodes on the back of the heart rate monitor to create a strong connection between your chest and the transmitter Forerunner 405 Owner s Manual Getting Started ab g o Heart Rate Monitor Strap Heart Rate Monitor Front Electrodes Heart Rate Monitor Back 3 Wrap the strap around your chest and attach it to the other side of the heart rate monitor 6 NOTE The Garmin logo should be right side up Press quit or enter to exit power save mode Bring the Forerunner within range 3 m of the heart rate monitor The heart rate icon appears on the training mode pages Forerunner 405 Owner s Manual If heart rate data does not appear or if you have erratic heart rate data follow the tips on page 34 If the problem persists you may have to pair the sensors again See page 33 TIP Set your maximum heart rate and resting heart rate in Settings gt User Profile Use Garmin Connect or Garmin Training Center to customize your heart rate zones Getting Started For instructions on using accessories see page 33 Step 6 Go for a Run TIP Set your user profile so the Forerunner can calculate calories correctly Touch and hold menu gt select Settings gt User Profile 1 Touch and hold training 2 Press start to start the timer 3 After completing your run press stop 4 Press and hold reset to save your run data and reset the ti
13. e2 DST When Time is active press and hold enter in time mode to Time2 The T2 or T1 icon appears next to the time System Touch and hold menu gt select Settings gt System Language change the on screen text language Changing the text language does not change the 30 language of user entered data such as course names Alert Tones turn message tones on or off Key Tones turn button and bezel tones on or off Sensitivity select the touch sensitivity level for the bezel Select High to make the bezel respond to a lighter tap than Low Contrast select the amount of screen contrast About view your software version GPS version and unit ID Units select Statute or Metric for the units of measure Forerunner 405 Owner s Manual Backlight Touch and hold menu gt select Settings gt System gt Backlight Mode select how the backlight turns on Select Manual to press two fingers on the bezel to turn on the backlight for the timeout period Select Keys and Alerts to turn on the backlight once with the two finger press and then any time a key is pressed or when an alert message appears Select Off to always have the backlight off Timeout select the amount of time the backlight stays on Use a short backlight setting to conserve battery power Brightness adjust the brightness Forerunner 405 Owner s Manual Settings ANT Accessories See page 33 for information about
14. ensor while pairing Restart the scan for the accessory see page 33 Make sure the accessory is sending data for example you need to be wearing the heart rate monitor If the problem persists replace the battery in the accessory The heart rate data is inaccurate See page 34 The heart rate monitor strap is too big A smaller elastic strap is sold separately Go to http buy garmin com 44 Forerunner 405 Owner s Manual Appendix Problem Solution Answer Some of my data is missing from my Forerunner The Forerunner overwrites the oldest detailed data if you do not transfer it to your computer Transfer data regularly to avoid losing data Heart Rate Zone Table of Maximum Perceived Exertion Benefits Heart Rate or Resting Heart Rate 1 50 60 Relaxed easy pace Beginning level aerobic rhythmic breathing training reduces stress 2 60 70 Comfortable pace Basic cardiovascular slightly deeper breathing training good recovery conversation possible pace 3 70 80 Moderate pace more difficult Improved aerobic to hold conversation capacity optimal cardiovascular training 4 80 90 Fast pace and a bit Improved anaerobic uncomfortable breathing capacity and threshold forceful improved speed 5 90 100 Sprinting pace Anaerobic and muscular unsustainable for long period endurance increased of time labored breathing power Forerunner
15. he Duration value 4 Select Do Workout 5 Press start Heart Rate Workouts NOTE To use heart rate workouts you must have a heart rate monitor 16 You can use the Forerunner to train using a specific heart rate zone or custom range of beats per minute bpm The type and duration settings function the same as a simple workout To create a heart rate workout 1 Touch and hold menu gt select Training gt Workouts gt Heart Rate 2 Select the Zone you want to use The minimum and maximum heart rate values are automatically set based on your heart rate zones For more information about heart rate zones see page 35 and page 45 OR Select Custom to set your own minimum and maximum heart rate values Forerunner 405 Owner s Manual NOTE The minimum value is 35 bpm The maximum value is 250 bpm When entering custom bpm values the minimum and the maximum values must be at least 5 bpm apart 3 Select the Type of heart rate workout 4 Enter the Duration value 5 Select Do Workout 6 Press start Interval Workouts You can create interval workouts with your Forerunner The intervals can be based on time or distance for the run and rest portions of the workout To create an interval workout 1 Touch and hold menu gt select Training gt Workouts gt Interval Forerunner 405 Owner s Manual Training Mode 2 Select the Type of interval workout Enter the Duration value Se
16. he receiving Forerunner touch and hold menu gt select Settings gt ANT gt Unit to Unit gt Receive The sending Forerunner connects to the other Forerunner and sends the data Forerunner 405 Owner s Manual Using Accessories The following ANT accessories are compatible with the Forerunner 405 e Heart rate monitor Foot pod e GSC 10 speed and cadence bike sensor e USB ANT Stick see page 8 and page 31 To purchase accessories go to http buy garmin com or contact your Garmin dealer Pairing Accessories If you purchased an accessory with ANT wireless technology you need to pair it with your Forerunner Forerunner 405 Owner s Manual Using Accessories Pairing is connecting ANT accessories such as the heart rate monitor with your Forerunner The pairing process only takes a few seconds when the accessories are activated and functioning correctly When paired your Forerunner only receives data from your accessory even if you are near other accessories After you pair the first time your Forerunner automatically recognizes your accessory each time the accessory is activated To pair accessories 1 Move away 10 m from other accessories Bring the accessory to be paired within range 3 m of the Forerunner 2 Touch and hold menu gt select Settings gt ANT gt Accessories 33 Using Accessories 3 Select your accessory 4 Select Enabled gt Yes 5 Scroll to view
17. inactive if the timer is not running you are not navigating to a destination and viewing the navigation page and you have not pressed any buttons or tapped the bezel While in power save mode you can view the time of day turn on the backlight and use the ANT computer connection To exit power save mode press enter or quit For custom options see page 13 Getting Started Step 2 Charge the Battery Your Forerunner ships with the power off to conserve the battery Charge the Forerunner for at least 3 hours before using it The length of time a fully charged battery will last depends upon usage For more battery information see page 40 NOTE To prevent corrosion thoroughly dry the charging contacts and surrounding area before charging TIP The Forerunner will not charge when outside the temperature range of 32 F 122 F 0 C 50 C Plug the USB connector on the charging clip cable into the AC adapter Plug the AC adapter into a standard wall outlet Align the charging clip posts with the contacts on the back of the Forerunner Clip the charger securely over the face of the Forerunner Forerunner 405 Owner s Manual Charging clip Step 3 Configure Your Forerunner The first time you use your Forerunner follow the on screen instructions to learn how to use the bezel and configure the Forerunner If you are using an ANT heart rate monitor select Ye
18. inger on one of the four labeled areas on the bezel to switch modes Forerunner 405 Owner s Manual 1 Getting Started Touch Bezel Areas and Buttons time date touch and hold to enter time date mode GPS touch and hold to enter GPS mode menu touch and hold to open the menu page training touch and hold to enter training mode start stop enter e Press to start stop the timer in training mode e Press to make a selection e Press to exit power save mode Q lap reset quit e Press to create a new lap in training mode e Press and hold to reset the timer in training mode e Press to exit a menu or page e Press to exit power save mode Forerunner 405 Owner s Manual pee Tips Touch the bezel firmly e Touch the bezel on the outer ring where the words appear not the inner ring near the watch face e Make each bezel selection a separate action Do not rest your finger or thumb on the bezel while using it Do not wear thick gloves while using the bezel e Ifthe bezel is wet wipe the bezel dry before using it Locking the Bezel To prevent accidental bezel taps due to moisture or inadvertent bumping press enter and quit simultaneously To unlock the bezel press enter and quit simultaneously again Forerunner 405 Owner s Manual Getting Started Power Save Mode After a period of inactivity the Forerunner switches to power save mode The Forerunner is
19. l Training Mode To use auto scroll 1 Touch and hold menu gt select Training gt Options gt Auto Scroll 2 Select a display speed Slow Medium or Fast 3 Press quit to exit Timeout Touch and hold menu gt select Training gt Options gt Timeout Select Off to disable your Forerunner from going to power save mode when you are in Training mode Select Enabled to use the automatic power save mode in all modes NOTE Your Forerunner will only go into power save mode after a period of inactivity 13 Training Mode Speed Units Touch and hold menu gt select Training gt Options gt Speed Units Pace amount of time it takes to travel a specific distance Speed distance travelled in an hour for example miles per hour or kilometers per hour NOTE Changing speed units does not change your custom data fields see page 25 Virtual Partner Touch and hold menu gt select Training gt Options gt Virtual Partner gt On Your Virtual Partner is a unique tool designed to help you meet your training goals The Virtual Partner 14 competes with you every time you and the timer are running If you make changes to the Virtual Partner pace speed before you start the timer those changes are saved If you make changes to the Virtual Partner during the run when the timer is started the changes will not be saved when the timer is reset If you make changes to the Virtual Pa
20. lect the Rest Type Enter the Duration value Enter the Reps value Select Warmup Yes and Cooldown Yes optional 8 Select Do Workout 9 Press start If you are doing a warm up or cool down press lap at the end of your warm up lap to start your first interval At the end of your last interval the Forerunner automatically starts a cool down lap When you are finished cooling down press lap to end your workout SV OY Shh gt As you approach the end of each interval an alarm counts down the time until a new interval begins 17 Training Mode To end an interval early press the lap reset button Advanced Workouts Advanced workouts can include goals for each workout step and varied distances times and calories Use Garmin Connect or Garmin Training Center to create and edit workouts and transfer them to your Forerunner You can also schedule workouts using Garmin Connect or Garmin Training Center You can plan workouts in advance and store them on your Forerunner NOTE For more information about transferring data to your Forerunner see page 9 18 TIP In time date mode tap the bezel to view today s scheduled workout Press enter to do the workout To start an advanced workout 1 Touch and hold menu gt select Training gt Workouts gt Advanced 2 Select the workout 3 Select Do Workout 4 Press start After you begin an advanced workout the Forerunner displays each step of the
21. m 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 Forerunner 405 Owner s Manual Appendix Declaration of Conformity DoC Hereby Garmin declares that this Forerunner is in compliance with the essential requirements and other relevant provisions of Directive 1999 5 EC To view the full Declaration of Conformity see the Garmin Web site for your Garmin product www garmin com 43 Appendix Troubleshooting Problem The bezel is not responding to my taps Solution Answer Unlock the bezel press enter and quit simultaneously Press firmly on the bezel for the best results Tap the outer ring on the bezel not the inner ring near the watch face Adjust the sensitivity setting see page 30 My Forerunner never gets satellite signals Touch and hold GPS Make sure GPS is set to On Take your Forerunner outside and away from tall buildings Remain stationary for several minutes The battery gauge does not seem accurate Allow the Forerunner to fully discharge and then fully charge it without interrupting the charge cycle The heart rate monitor foot pod or GSC 10 will not pair with the Forerunner Stay 10 m away from other ANT accessories while pairing Bring the Forerunner within range 3 m of the s
22. mer Step 7 Download Free Software ANT Agent allows you to use your Forerunner with Garmin Connect a Web based training tool and Garmin 8 Training Center a computer based training tool 1 Go to www garmin com forerunner405 2 Follow the on screen instructions to download and install ANT Agent Step 8 Pair Your Computer and Forerunner NOTE Before connecting the USB ANT Stick to your computer you must download software as instructed in Step 7 so that the necessary USB drivers are installed 1 Plug the USB ANT Stick into an available USB port on your computer Forerunner 405 Owner s Manual q D 2 Bring your Forerunner within range 3 m of your computer 3 When the ANT Agent finds your Forerunner ANT Agent displays the unit ID and asks you if you want to pair Select yes 4 Your Forerunner should display the same number ANT Agent displayed If so select yes on your Forerunner to complete pairing process Forerunner 405 Owner s Manual Getting Started Step 9 Transfer Data to Your Computer Bring your Forerunner within range 3 m of your computer ANT Agent automatically transfers data between your Forerunner and Garmin Connect or Garmin Training Center NOTE If you have a lot of data this may take a few minutes Forerunner functions are not available during data transfer Use Garmin Connect or Garmin Training Center to view and analyze your data
23. mmersion The Forerunner is waterproof to IEC Standard 60529 IPX7 It can withstand immersion in meter of water for 30 minutes Prolonged submersion can cause damage to the unit After submersion be certain to wipe dry and air dry the unit before using or charging CAUTION The Forerunner is not intended to be used while swimming Swimming or prolonged water submersion can cause a short in the unit which can in rare cases result in a minor skin burn or irritation in the area of the unit Forerunner 405 Owner s Manual Getting Started Getting Started WARNING This product contains a non replaceable lithium ion battery See the Important Safety and Product Information guide in the product box for important battery safety information WARNING Always consult your physician before you begin or modify any exercise program See the Important Safety and Product Information guide in the product box for product warnings and other important information Step 1 Use the Double press press two fingers on two areas on the bezel to turn on the Touch Bezel backlight The silver bezel around the watch face acts as a multifunction button Touch and drag scroll press your finger on the bezel and drag it around the bezel to scroll through the menu options or to increase or decrease values Tap quickly press your finger on the bezel to make a selection toggle a menu option or change pages Touch and hold hold your f
24. n include a warm up before you begin your course Press start to begin the course and then warm up Stay away from your course path as you warm up When you are ready to begin your course head toward your course When you are on any part of the course path the Forerunner displays an On Course message When you start a course your Virtual Partner also starts the course If you are warming up and are not on the course the first time that you join the course your Virtual Partner restarts the course from your current location 20 If you stray away from the course the Forerunner displays an Off Course message Use the navigation page to find your way back to the course To delete a course 1 Touch and hold menu gt select Training gt Courses Select a course from the list Select Delete Course Select Yes to delete the course Press quit to exit af oN Forerunner 405 Owner s Manual GPS Mode Touch and hold GPS to view the GPS menu Satellites view information about the GPS signals the Forerunner is currently receiving The black bars represent the strength of each satellite signal The number of the satellite appears below each bar The GPS accuracy appears at the bottom of the page Locating Sats 081117 192526272829 ___ _ Accuracy 224 GPS turn GPS on or off for indoor use Forerunner 405 Owner s Manual GPS Mode NOTE When GPS is off speed and distance data
25. nits Virtual Partner Workouts COUFSES oniiir GPS Mode About GPS scaena PRIS TORY sievactesctntdateniscasnncedans Deleting History Viewing Activities 24 Viewing Totals cccccceeeee 24 Viewing Goals 24 Forerunner 405 Owner s Manual Settings sennen Data Fields Using Accessories 33 Pairing Accessories 0 Heart Rate Monitor n s Foot POO innnan Appendix sssrin 39 Resetting the Forerunner Clearing User Data 0 Updating the Forerunner Software Using Garmin CONNEC 2 isicniiceniann Battery Information Specifications Software License Agreement 42 Declaration of Conformity Forerunner 405 Owner s Manual Troubleshooting Heart Rate Zone Table Introduction iii Introduction Caring for the Forerunner Clean the Forerunner and the heart rate monitor using a cloth dampened with a mild detergent solution Wipe dry Avoid chemical cleaners and solvents that may damage plastic components Do not store the Forerunner where prolonged exposure to temperature extremes may occur such as in the trunk of a car as permanent damage may result User information such as history locations and tracks is retained indefinitely in the memory of the unit without the need for external power Back up important user data by transferring it to Garmin Connect or Garmin Training Center See page 9 Water I
26. nner Watch size W x L x D 1 88 x 2 78 x 0 646 in 47 75 x 70 5 x 16 4 mm Weight 2 1 oz 60 g Display 1 06 in 27 mm diameter 124 x 95 pixels resolution with LED backlight Water resistance IPX7 Not intended to be used while user is swimming Data storage approximately 20 hours of data assuming 1 trackpoint is being recorded every 4 seconds Memory up to 1000 laps 100 user locations waypoints Computer interface wireless USB ANT Stick Forerunner 405 Owner s Manual Battery type 300 mAh rechargeable lithium ion battery Battery life up to 8 hours in GPS mode up to 2 weeks in power save mode Operating temperature range From 5 F to 122 F from 15 C to 50 C Charging temperature range From 32 F to 122 F from 0 C to 50 C Radio frequency protocol 2 4 GHz Dynastream ANT wireless communications protocol GPS Antenna internal patch GPS Receiver high sensitivity integrated Forerunner 405 Owner s Manual Appendix USB ANT Stick Physical size L x W x D 2 32 x 0 71 x 0 28 in 59 x 18 x 7 mm Weight 0 01 Ibs 6 g Transmission range Approximately 16 4 ft 5 m Operating temperature From 14 F to 122 F from 10 C to 50 C Radio frequency protocol 2 4 GHz Dynastream ANT wireless communications protocol Power source USB Heart Rate Monitor Physical size L x W x D 13 7 x 1 3 x 0 4 in 34 7 x 3 4 x 1 1 cm Weight 1 6 oz 44 g Water resis
27. od gt Calibrate gt Distance 2 Selecta distance 3 Press start to begin recording 4 Run or walk the distance 5 Press stop GPS Calibration You must have GPS signals to calibrate the Foot Pod using GPS 1 Touch and hold menu gt select Settings gt ANT gt Accessories gt Foot Pod gt Calibrate gt GPS 2 Press start to begin recording 37 Using Accessories 3 Run or walk approximately 1000 m The Forerunner informs you that you have traveled far enough Manual Calibration If your foot pod distance seems slightly high or low each time you run you can manually adjust the calibration factor Touch and hold menu gt select Settings gt ANT gt Accessories gt Foot Pod gt Cal Factor Adjust the calibration factor Increase the calibration factor if your distance is too low decrease the calibration factor if your distance is too high 38 GSC 10 Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor You must pair the GSC 10 with your Forerunner See page 33 Calibrating the Bike Sensor Calibrating your bike sensor is optional and can improve accuracy 1 Touch and hold menu gt select Settings gt ANT gt Accessories gt Bike Sensor gt Calibration 2 Select Manual to enter the wheel size Select Auto to allow GPS to determine your wheel size Forerunner 405 Owner s Manual Appendix Resetting the Forerunner If your Forerunner is locke
28. omatically when your speed drops below a specified value e When Stopped pauses timer automatically when you stop moving 3 Press quit to exit Auto Pause is helpful if your training includes stop lights or other places where you need to slow down or stop 12 Auto Lap You can use Auto Lap to automatically mark the lap at a specific position or after you have traveled a specific distance This setting is helpful for comparing your performance over different parts of a run every 2 miles or major hill for example To set Auto Lap 1 Touch and hold menu gt select Training gt Options gt Auto Lap 2 Select By Distance to enter a value or By Position to choose an option e Lap Press Only marks a lap each time you press lap and each time you pass any of those locations again Forerunner 405 Owner s Manual e Start and Lap marks a lap at the GPS location where you press start and at any locations during the run where you pressed lap e Mark and Lap marks a lap at the specific GPS location you mark when you select this option and at any location during the run where you pressed lap 3 Press quit to exit NOTE When doing a course page 19 use By Position to mark laps at all of the lap positions marked in the course Auto Scroll Use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running Forerunner 405 Owner s Manua
29. our current heart rate OR rate for the run zone 1 5 PRAY OR HR Zone Current range of heart HRR Average percentage e rate 1 5 The default of heart rate reserve zones are based on maximum heart rate your user profile minus resting heart maximum heart rate rate for the run and resting heart rate HR Lap Average heart rate for Heading Current direction you the lap are traveling HR Lap Average percentage Laps Amount of laps Max of maximum heart completed OR rate for the lap Pace C t HR Lap OR ace urrent pace HRR Average percentage Pace Avg Average pace for the of heart rate reserve run maximum heart rate Pace Lap Average pace in the minus resting heart current lap rate for the lap Pace Average pace during Last Lap the last full lap 27 Settings 28 Forerunner 405 Owner s Manual Data Description Data Description Field Field Speed Current speed Time Last Amount of time to Speed Average speed for Lap oe the last full Avg the run ap Speed Average speed in the e oi an ume 1a Lap current lap ay asec On your Ume settings see Speed Average speed during page 29 Last Lap the last full lap Sunrise Time of sunrise based on your GPS position Sunset Time of sunset based on your GPS position Time Stopwatch time Time Avg Average time to Lap complete the laps so far Time Lap Amount of time in
30. rtner during a run the Virtual Partner uses the new pace from your location To change the Virtual Partner VP pace 1 Touch and hold training to enter Training Mode 2 Tap the bezel to view the Virtual Partner page Forerunner 405 Owner s Manual Virtual Partner l x YOU ARE AHEAD BY You 0 15 Dlg 3 Touch and drag clockwise to increase the VP pace Touch and drag counter clockwise to decrease the VP pace VP Pace 09 5 YOU ARE AHEAD BY 0 15 Dlg 4 To save the changes tap the bezel or wait for the page to timeout Forerunner 405 Owner s Manual Training Mode Workouts Touch and hold menu gt select Training gt Workouts to choose the type of workout right for you Simple interval and heart rate workouts are replaced each time you create a workout of the same type Advanced workouts must be created in Garmin Connect or Garmin Training Center NOTE While performing a workout tap the bezel to view more data pages When you complete all steps in your workout the Workout Finished message appears To end a workout early 1 Press stop 2 Press and hold reset 15 Training Mode Simple Workouts Simple workouts can be based on the following custom goals e Time e Distance e Calories To set up a simple workout 1 Touch and hold menu gt select Training gt Workouts gt Simple 2 Select the Type of simple workout 3 Enter t
31. s during the configuration to allow the heart rate monitor to pair connect with your Forerunner See Step 5 for more information Forerunner 405 Owner s Manual Getting Started Step 4 Acquire Satellite Signals To set the correct time of day and begin using the Forerunner you must acquire GPS satellite signals It may take a few minutes to acquire signals NOTE To turn off the GPS receiver and use the Forerunner indoors see page 21 NOTE You cannot acquire satellites in power save mode To exit power save mode press enter or quit 1 Go outdoors to an open area For the best reception make sure the antenna of the Forerunner is oriented toward the sky Getting Started Antenna location 2 Touch and hold training to enter training mode 3 Stand still and do not begin moving until the locating satellites page disappears When you are receiving satellite signals the HH GPS icon appears in the training mode pages Step 5 Pair the Heart Rate Monitor Optional While you are trying to pair your heart rate monitor with your Forerunner for the first time move 10 m away from other heart rate monitors The heart rate monitor is on standby and ready to send data Wear the heart rate monitor directly on your skin just below your breastplate It should be snug enough to stay in place during your run 1 Push one tab on the strap through the slot in the heart rate monitor Press th
32. ss quit to exit Deleting Individual Runs ane Laps Touch and hold menu gt select History gt Activities 2 Use the bezel to scroll through the activities Tap the bezel to view lap information 3 Press and hold reset while viewing the run or lap 4 Select Yes 24 Viewing Totals The Forerunner records the total distance traveled and time you have worked out with your Forerunner 1 Touch and hold menu gt select History gt Totals 2 Press quit to exit Viewing Goals Using Garmin Connect you can set up different types of goals and send them to your Forerunner Your Forerunner keeps track of your progress toward the goals 1 Touch and hold menu gt select History gt Goals 2 Press quit to exit Forerunner 405 Owner s Manual Settings Touch and hold menu gt select Settings TIP When finished selecting options or entering values on your Forerunner press enter to save the setting Data Fields You can show hide the following pages and customize up to three data fields on each of the pages e Training 1 always shown e Training 2 e Training 3 e Heart Rate only appears when the Forerunner is receiving heart rate data Forerunner 405 Owner s Manual Settings To set data fields 1 Touch and hold menu gt select Settings gt Data Fields 2 Select one of the training pages 3 Select the number of data fields 4 Use the bezel to select and change the d
33. tance 32 9 ft 10 m 41 Appendix Transmission range approximately 9 8 ft 3 m Battery user replaceable CR2032 3 volts Battery life approximately 3 years 1 hour per day Operating temperature From 14 F to 122 F from 10 C to 50 C NOTE In cold conditions wear appropriate clothing to keep the heart rate monitor near your body temperature Radio frequency protocol 2 4 GHz Dynastream ANT wireless communications protocol 42 Software License Agreement BY USING THE FORERUNNER YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT PLEASE READ THIS AGREEMENT CAREFULLY Garmin grants 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 You acknowledge that the Software is the property of Garmin and is protected under the United States of America copyright laws and Forerunner 405 Owner s Manual international copyright treaties You further acknowledge that the structure organization and code of the Software are valuable trade secrets of Garmin and that the Software in source code form remains a valuable trade secret of Garmin You agree not to decompile disassemble modify reverse assemble reverse engineer or reduce to human readable for
34. the current lap User Profile Touch and hold menu gt select Settings gt User Profile The Forerunner uses information that you enter about yourself to calculate calorie consumption Set your user profile before you begin using the Forerunner Alarms Touch and hold menu gt select Settings gt Alarms Set Alarm turn alarm on or off When the alarm is on tap the bezel in time date mode to view the alarm time Set Time use the bezel to set the alarm time Type set the alarm occurrence to Daily or Once Forerunner 405 Owner s Manual Settings When the alarm sounds e Tap the bezel to silence the alarm e Press enter to snooze for 9 minutes e Press quit to turn off the alarm e Do nothing After 1 minute the alarm will automatically snooze After 1 hour the alarm will automatically turn off Time The Forerunner automatically sets the time of day using GPS satellite signals If you lose battery power you must charge the battery and then acquire satellites to reset the time of day Touch and hold menu gt select Settings gt Time Time Format select 12 Hour or 24 Hour 29 Settings Time Zone select your time zone or a nearby city DST Daylight Saving Time select Yes No or Auto The Auto setting automatically adjusts the time for daylight saving based on your time zone Time2 turn Time on or off When Timez is on you can set Time2 Format Time2 Zone and Tim
35. tomatically saves history when you start the timer The Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data when recording approximately 1 trackpoint every 4 seconds Tracklog data includes your GPS position if available and accessory data such as heart rate data When the Forerunner memory is full your oldest tracklog data is overwritten Upload your history to Garmin Connect or Garmin Training Center periodically to keep track of all of your data see page 9 Forerunner 405 Owner s Manual History NOTE Your Forerunner will not automatically delete or overwrite your lap summary data See the next page to learn how to delete lap data Deleting History After you have transferred your history to Garmin Connect or Garmin Training Center you can delete the history from your Forerunner 1 Touch and hold menu gt select History gt Delete 2 Select an option e All Activities delete all activities from the history e Old Activities delete activities recorded more than one month ago e Totals reset all your totals 23 History Viewing Activities You can view the following data on your Forerunner time distance average pace speed calories average heart rate data and average cadence 1 Touch and hold menu gt select History gt Activities 2 Use the bezel to scroll through the activities Tap the bezel to view lap information 3 Pre
36. troduction Ltd by phone at 0808 2380000 In Europe go to www garmin com support and click Contact Support for in country support information or contact Garmin Europe Ltd by phone at 44 0 870 8501241 Product Registration Help us better support you by completing our online registration today Go to http my garmin com Keep the original sales receipt or a photocopy in a safe place Free Software Go to www garmin com forerunner405 for information about Garmin Connect Web based software or the Garmin Training Center computer software Use this software to store and analyze your workout data Introduction Table of Contents Introduction i Contact Garmin eee i Product Registration 0 i Free SoftWare isiin i Caring for the Forerunner iv Getting Started 1 Step 1 Use the Touch Bezel 1 Step 2 Charge the Battery 4 Step 3 Configure Your FOPEIUNNED aiiiar 5 Step 4 Acquire Satellite SigA Seinn 5 Step 5 Pair the Heart Rate Monitor Optional 6 Step 6 Go for a Run 8 Step 7 Download Free SOMWAME voces teeters 8 Step 8 Pair Your Computer and FOPSFUNNET enna ress 8 Step 9 Transfer Data to Your COMPULE neirinne 9 Time Date Mode 10 MME OP O Sinin 10 Training Mode e 11 About the Training Page 11 Sport Mode sssini Auto Pause 0 Auto Lap wee Auto Scroll Timeout Speed U
37. wave ovens 2 4 GHz cordless phones and wireless LAN access points Heart Rate Zones CAUTION Consult your physician to specify heart rate zones targets that are appropriate for your fitness level and health condition Forerunner 405 Owner s Manual Using Accessories Many athletes are using 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 5 according to increasing intensity The Forerunner sets the heart rate zone ranges see the table on page 45 based on your maximum and resting heart rates set in your user profile see page 29 You can also customize your heart rate zones in your user profile of Garmin Connect or Garmin Training Center After customizing your heart rate zones transfer data to your Forerunner 35 Using Accessories How Do Heart Rate Zones Affect Your Fitness Goals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles e Your heart rate is a good measure of exercise intensity e Training in certain heart rate zones can help you improve cardiovascular capacity and strength e Knowing your heart rate zones can prevent you from overtraining and decrease your risk of injury Heart Rate Monitor Battery The heart rate monitor contains
38. workout including the name of the step the goal if any and current workout data As you approach the end of each step an alarm counts down the time until a new step begins Forerunner 405 Owner s Manual To end an advanced workout step early Press the lap reset button To delete an advanced workout 1 Touch and hold menu gt select Training gt Workouts gt Advanced 2 Select the workout 3 Select Delete Workout gt Yes 4 Press quit to exit Courses Another way you can use the Forerunner for custom training is to follow courses based on a previously recorded activity You can follow the course trying to match or exceed previously set goals You can also race against the Virtual Partner when training with courses Forerunner 405 Owner s Manual Training Mode Creating Courses Use Garmin Connect or Garmin Training Center to create courses and course points and transfer them to your Forerunner NOTE For more information about transferring data to your Forerunner see page 9 To start a course 1 Touch and hold menu gt select Training gt Courses 2 Select a course from the list 3 Select Do Course 4 Press start History is recorded even if you are not on the course When you are following a course in training mode tap the bezel to view the navigation page To end a course manually press stop gt press and hold reset 19 Training Mode Beginning a Course You ca
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