Forerunner® 620
Contents
1. 2 From the time of day screen select any key except and tap the touchscreen to unlock the device 3 Go outside and wait while the device locates satellites It may take a few minutes to locate satellite signals The satellite bars turn green and the timer screen appears Select to start the timer Go for a run After you complete your run select to stop the timer Select an option e Select Save to save the run and reset the timer A summary appears Noo ff Summary Today 6 59p 3 12mi 23020 7 23 mi NOTE You can now upload your run to Garmin Connect e Select Discard to delete the run Viewing the Time of Day While Running 1 Select 2 Select to return to the previous screen Using Garmin Connect You can upload all of your activity data to Garmin Connect for comprehensive analysis With Garmin Connect you can view a map of your activity and share your activities with friends 1 Connect the device to your computer using the USB cable 2 Go to www garminconnect com start Introduction 3 Follow 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 Af2. Viewing Your Personal Records 1 Select gt Records 2 Select a record 3 Select View Record Clearing a Personal Record 1 Select gt Records 2 Select a record to delete 3 Select Clear Record gt Yes NOTE This does not delete any saved activities Restoring a Personal Record You can set each personal record back to the one previously recorded 1 Select gt Records Training 2 Select a record to restore 3 Select Previous gt Yes NOTE This does not delete any saved activities Clearing All Personal Records Select gt Records gt Clear All Records gt Yes NOTE This does not delete any saved activities Viewing Your Predicted Race Times Before you can view your projected race times you must put on a heart rate monitor and pair it with your device For the most accurate estimate complete the user profile setup page 7 and set your maximum heart rate page 6 Your device uses the VO2 max estimate page 5 and published data sources to provide a target race time based on your current state of fitness This projection also presumes you have completed the proper training for the race NOTE The projections may seem inaccurate at first The device requires a few runs to learn about your running performance 1 Put on your heart rate monitor and go for a run 2 Select gt VO2 Max gt Race Predictor Your projected race times appear for 5K 10K half marathon and marathon distances Usin
3. Resetting the Davie PEE PET E E PE A A E E erie R 10 Clearing User Data sa 10 Restoring All Default Settings ecccssssssessesesssssssssssssssssseeessseeeseee 10 Viewing Device Information cccee eee ee eke Updating the Software s 10 Maximizing Battery Life cc cocina 10 Switching to Watch itd eda E 10 Turning OFF the Device sssrinin 10 Appendix ssiisniisssininnisnnn E A iebdabianneiabia Heart Rate Zone Calculations iaeigniiacs EEIE AE e E AE A E E Cnn eee Ore net or E E E E A 10 About Training Effect PTT EAE Tee A 11 VO2 Max Standard Ratings Software License AGre MeMt ccceiscccescccnceestessseceeseceecevoccwecnovecne 11 e eerie rer terre reverr ner ree rest rre rerrrre rererrre 13 Table of Contents Introduction See the mportant 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 Getting Started When using your device for the first time you should complete these tasks to set up the device and learn about the basic features 1 Charge the device page 2 2 Put on the optional heart rate monitor page 4 3 Go for a run page 1 4 Upload your run to Garmin Connect page 1 5 Register the device page 9 6 Get more information page 9 Keys Q Select to turn the backlight on and off Hold to turn the
4. Settings gt Activity Settings gt Alerts gt Run Walk gt Status gt On 2 Select Run Time and enter a time 3 Select Walk Time and enter a time Each time you reach the alert value a message appears The device also beeps or vibrates if audible tones are turned on page 8 Using Auto Pause You can use Auto Pause to pause the timer automatically when you stop moving or when your pace 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 1 Select S gt Settings gt Activity Settings gt Auto Pause 2 Select an option Select When Stopped to pause the timer automatically when you stop moving e Select Custom to pause the timer automatically when your pace drops below a specified value Marking Laps by Distance You can use Auto Lap to mark a lap at a specific distance automatically This feature is helpful for comparing your performance over different parts of a run for example every 1 mile or 5 kilometers 1 Select E gt Settings gt Activity Settings gt Auto Lap gt Distance 2 Select 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 page 8 If necessary you can customize the data screens to display additional lap dat
5. watch mode 8 10 water resistance 9 Wi Fi 10 connecting 2 workouts 3 loading 3 Z zones heart rate 6 time 8 Index 13 www garmin com support 913 397 8200 1 800 800 1020 1 866 429 9296 32 2 672 52 54 420 221 985466 420 221 985465 358 9 6937 9758 39 02 36 699699 0800 0233937 00800 4412 454 44 2380 662 915 386 4 27 92 500 34 93 275 44 97 46 7744 52020 ii gt m am i be mo 0808 238 0000 44 0 870 8501242 43 0 820 220230 385 1 5508 272 385 1 5508 271 45 4810 5050 ai 331 55 69 33 99 52 001 855 792 7671 2 EI Ex 35 1214 447 460 NU 0861 GARMIN 427 646 Samm 27 0 11 251 9999 49 0 180 6 427646 20 ct Anruf a d deutschen Festnetz Mobilfunk max 60 ct Anruf 47 815 69 555 Garmin International Inc 1200 East 151st Street Olathe Kansas 66062 USA Garmin Europe Ltd Liberty House Hounsdown Business Park Southampton Hampshire SO40 9LR UK Garmin Corporation No 68 Zhangshu 2nd Road Xizhi Dist New Taipei City 221 Taiwan R O C ECE M 2013 Garmin Ltd or its subsidiaries
6. a known distance When you select GD the device records an interval and moves to a rest interval Creating an Interval Workout 1 Select Y gt Intervals gt Edit gt Interval gt Type 2 Select Distance Time or Open TIP You can create an open ended interval by setting the type to Open 3 If necessary enter a distance or time interval value for the workout and select J 4 Select Rest 5 Select Distance Time or Open 6 If necessary enter a distance or time value for the rest interval and select 7 Select one or more options To set the number of repetitions select Repeat e To add an open ended warm up to your workout select Warm Up gt On To add an open ended cool down to your workout select Cool Down gt On Starting an Interval Workout 1 Select WY gt Intervals gt Do Workout 2 Select 7 3 When your interval workout has a warm up select GD to begin the first interval 4 Follow the on screen instructions When you complete all of the intervals a message appears Stopping an Interval Workout e Atany time select GD to end an interval e Atany time select to stop the timer e If you added a cool down to your interval workout select GD to end the interval workout Personal Records When you complete a run the device displays any new personal records you achieved during that run Personal records include your fastest time over several typical race distances and longest run
7. device on and off A Select to start and stop the timer Select to open the main menu OR Select to mark a new lap CONNECT Select to send your run to Garmin Connect Select to view the time of day Select to return to the previous screen Status Icons Icons appear at the top of the home screen 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 Wi Fi technology status Heart rate status Shar Foot pod status Touchscreen Tips Before you go for a run you should practice using the touchscreen e Select any key except Y and tap the touchscreen to unlock the device Tap the touchscreen to view the next data screen Select the touchscreen to confirm messages and alerts Select the top and bottom of the touchscreen to scroll through menus options and settings You can also swipe to scroll though the items You can hold the top and bottom of the touchscreen to scroll faster e From a data screen hold a data field to change it e Select Y to close a message or confirm a choice You can also select to close a message e Make each touchscreen selection a separate action Going for a Run The device comes partially charged You may need to charge the device page 2 before going for a run 1 Hold to turn on the device
8. it connects using Wi Fi Manian Battery Life Shorten the backlight timeout page 8 e Shorten the timeout to watch mode page 8 Select the Smart recording interval page 9 e Turn off the Bluetooth wireless feature page 2 e Turn off the Wi Fi wireless feature page 2 Switching to Watch Mode You can put the device into a low power watch mode that locks the touchscreen and maximizes battery life NOTE You can select to view the time of day 1 Select until appears The device is in watch only mode 2 Select any key except Y and tap the touchscreen to unlock the device Turning Off the Device For long term storage and to maximize battery life you can turn off the device Hold and select Yes to turn off the device Appendix Heart Rate Zone Calculations Zone of Perceived Exertion Benefits Maximum Heart Rate 1 50 60 Relaxed easy pace Beginning level rhythmic breathing aerobic training reduces stress 2 60 70 Comfortable pace Basic cardiovascular slightly deeper training good breathing conversation recovery pace possible 3 70 80 Moderate pace more Improved aerobic difficult to hold capacity optimal conversation cardiovascular training 4 80 90 Fast pace and a bit Improved anaerobic uncomfortable capacity and breathing forceful threshold improved speed 5 90 100 Sprinting pace Anaerobic and unsustainable for long muscular endurance period of time labored increase
9. sensors while pairing 2 Select gt Settings gt Sensors gt Add Sensor 3 Select a sensor When the sensor is paired with your device a message appears You can customize a data field to display sensor data 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 ANT Sensors Going for a Run Using a Foot Pod Before you go for a run you must pair the foot pod with your device page 6 You can run indoors using a foot pod to record pace distance and cadence You can also run outdoors using a foot pod to record cadence data with your GPS pace and distance 1 Install your foot pod according to the accessory instructions 2 If necessary turn off GPS page 8 3 Select to start the timer 4 Go for arun 5 After you complete your run select to stop the timer 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 1 Select gt History gt Activitie
10. A GARMIN Forerunner 620 Owner s Manual October 2013 190 01631 00_0A Printed in Taiwan 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 Auto Lap Auto Pause Forerunner and Virtual Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries ANT Garmin Connect Garmin Express and HRM Run are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin 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 Firstbeat and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd Mac is a registered trademark of Apple Computer Inc Windows and Windows NT are registered trademarks of Microsoft Corporation in the United States and other countries Wi Fi is a registered mark of Wi Fi Alliance Corporatio
11. Garmin logos should be right side up 5 Bring the device within 10 ft 3 m of the heart rate monitor After you put on the heart rate monitor it is active and sending data TIP If the heart rate data is erratic or does not appear see page 5 Running Dynamics You can use your compatible Forerunner paired with the HRM Run accessory to provide real time feedback about your running form If your Forerunner was packaged with the HRM Run accessory the devices are already paired The HRM Run accessory has an accelerometer in the module that measures torso movement in order to calculate three running metrics cadence vertical oscillation and ground contact time NOTE The HRM Run accessory is compatible with several ANT fitness products and can display heart rate data when paired The running dynamics features are available only on certain Garmin Forerunner devices Cadence Cadence is the number of steps per minute It displays 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 ANT Sensors Training with Running Dynamics Before you can view running dynamics you mu
12. a 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 1 Select gt Settings gt Activity Settings gt Auto Scroll 2 Select a display speed 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 gt Settings gt Activity Settings gt 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 System Settings Select E gt Settings gt System e Language page 8 Time Settings page 8 e Backlight Settings page 8 e Sound Settings page 8 e Unit Settings page 8 e Theme Color page 8 GPS page 8 Format Settings page 9 e Data Recording Settings page 9 Changing the Device Language Select E gt Settings gt System gt Language Time Settings Select gt Settings gt System gt Clock Time Format Sets the device to show time in a 12 hour or a 24 hour format Set Time 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 Settin
13. 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 Contact your local waste disposal department to properly recycle the batteries Perchlorate Material special handling may apply Go to www dtsc ca gov hazardouswaste perchlorate Replacing the Heart Rate Monitor Battery 1 Use a small Phillips screwdriver to remove the four screws on the back of the module 2 Remove the cover and battery 4 o Wait 30 seconds 4 Insert the new battery with the positive side facing up NOTE Do not damage or lose the O ring gasket 5 Replace the back cover and the four screws NOTE Do not overtighten After you replace the heart rate monitor battery you may need to pair it with the device again Troubleshooting Registering Your Device Help us better support you by completing our online registration today Go to http my garmin com e Keep the original sales receipt or a photocopy in a safe place Getting More Information Go to www garmin com intosports Go to www garmin com learningcenter Device Information e Go to http buy garmin com or contact your Garmin dealer for information about optional accessories and replacement parts Resetting the Device If the device stops responding you may need to reset i
14. ble device it is not necessary to safely disconnect 1 Complete 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 2 Disconnect the cable from your computer Customizing Your Device Setting Up Your User Profile You can update your gender birth year height weight and heart rate zone page 6 settings The device uses this information to calculate accurate training data 1 Select gt Settings gt User Profile 2 Select an option 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 1 Select gt Settings gt Activity Settings gt Data Screens 2 Select a screen 3 Select gt Status gt On to enable the data screen 4 Select 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 optio
15. d power breathing Data Fields Some data fields require ANT accessories to display data HRR The percentage of heart rate reserve maximum heart rate minus resting heart rate Average HRR The average percentage of heart rate reserve maximum heart rate minus resting heart rate for the current activity Average Cadence The average cadence for the current activity Average Ground Contact Time The average amount of ground contact time for the current activity Average HR The average heart rate for the current activity Average HR Max The average percentage of maximum heart rate for the current activity Average Pace The average pace for the current activity Average Speed The average speed for the current activity Average Vertical Oscillation The average amount of vertical oscillation for the current activity Cadence The steps per minute right and left combined Calories The amount of total calories burned Distance The distance traveled for the current track or activity Elevation The altitude of your current location above or below sea level 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 Ma
16. der certain circumstances magnets may cause damage to some electronic devices including hard drives in laptop computers Use caution when the charging cradle is near electronic devices To prevent corrosion thoroughly dry the contacts and the surrounding area before charging or connecting to a computer 1 Plug the USB cable into a USB port on your computer 2 Align the charger posts with the contacts on the back of the device and press the charger until it clicks Introduction 3 Charge the device completely Training 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 page 2 1 Connect the device to your computer 2 Go to www garminconnect com workouts 3 Create and save a new workout 4 Select Send to Device and follow the on screen instructions 5 Disconnect the device Starting a Workout Before you can start a workout you must download a workout from Garmin Connect 1 Select WY gt My Workouts 2 Select a workout 3 Selec
17. e page 6 NOTE The projections may seem inaccurate at first The device requires a few runs to learn about your running performance 1 Run for at least ten minutes outdoors 2 After your run select Save 3 Select gt VO2 Max Your VO2 max estimate is a number and position on the color gauge ANT Sensors gt O2 Max 46 Race Predictor Purple Superior Blue Excellent Green Good Orange Fair B Red Poor VO2 max data and analysis is provided with permission from The Cooper Institute For more information see the appendix page 11 and go to www Cooperinstitute org Recovery Advisor You can use your Garmin device paired with the heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout The recovery advisor feature includes recovery time and recovery check Recovery advisor technology is provided and supported by Firstbeat Technologies Ltd Recovery check The recovery check provides a real time indication of your state of recovery within the first several minutes of a run Recovery time The recovery time appears immediately following a run The time counts down until it is optimal for you to attempt another hard workout Turning On the Recovery Advisor Before you can use the recovery advisor feature you must put on the heart rate monitor and pair it with your device page 6 If yo
18. e you turn on or unlock the device it searches for satellite signals Customizing Your Device Format Settings Select S gt Settings gt System gt Format Running Sets the device to display speed or pace Start of Week Sets the first day of the week for your weekly history totals Data Recording Settings Select gt Settings gt System gt 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 Device Information Specifications Forerunner Specifications Battery type Battery life Rechargable built in lithium polymer battery Up to 6 weeks in watch mode Up to 10 hours in GPS mode 164 ft 50 m Water resistance Cleaning the Device 1 Wipe the device using a cloth dampened with a mild detergent solution 2 Wipe it dry Caring for the Heart Rate Monitor NOTICE You must unsnap and remove the module before cleaning the strap A build up of sweat and salt on the strap can decrease the ability of the heart rate monitor to report accurate data Go to www garmin com HRMcare for detailed washing instructions e Rinse the strap after every use e Machine wash the strap after every seven uses Do not put the st
19. ertical oscillation and lower cadence than more experienced runners However taller runners typically have slightly slower cadences and slightly higher vertical oscillation 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 Ground Contact Time Range Purple gt 95 gt 185 spm lt 6 7 cm lt 208 ms C Blue 70 95 174 185 spm 6 7 8 3 cm 208 240 ms Green 30 69 163 173 spm 8 4 10 0 cm 241 272 ms Orange 5 29 151 162 spm 10 1 11 8 cm 273 305 ms B Red lt 5 lt 151 spm gt 11 8 cm gt 305 ms Tips for Missing Running Dynamics Data If running dynamics data does not appear you can try these tips e Make sure you have the HRM Run accessory The HRM Run accessory has on the front of the module e Pair the HRM Run accessory with your Forerunner again according to the instructions e If the running dynamics data display zeros make sure the HRM Run module is worn right side up NOTE Ground contact time appears only while running It cannot be calculated while walking Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear you can try these tips e Reapply moisture to the electrodes and contact patch You can use water saliva or electrode gel e Tighten t
20. g Virtual Partner Your Virtual Partner is a training tool designed to help you meet your goals You can customize the Virtual Partner to run at a target speed or pace 1 Select gt Settings gt Activity Settings gt Data Screens gt Virtual Partner gt Status gt On 2 Select Set Pace or Set Speed You can use pace or speed as your running format page 9 3 Go fora run 4 Scroll to the Virtual Partner screen to see who is leading Time Ahead 8 19 5 If necessary hold the Virtual Partner banner to adjust the pace or speed of the Virtual Partner during your run 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 Putting On the Heart Rate Monitor NOTE If you do not have a heart rate monitor you can skip this task You should wear the heart rate monitor directly on your skin just below your breastplate It should be snug enough to stay in place during your activity 1 Snap the heart rate monitor module onto the strap The Garmin logos on the module and the strap should be right side up 2 Wet the electrodes on the back of the strap to create a strong connection between your chest and the transmitter 3 If the heart rate monitor has a contact patch wet the contact patch 4 Wrap the strap around your chest and connect the strap hook to the loop The
21. g the Time Manually By default the time is set automatically when the device acquires satellite signals 1 Select gt Settings gt System gt Clock gt Set Time gt Manual 2 Select Time and enter the time of day Setting the Alarm 1 Select gt Settings gt Alarm gt Status gt On 2 Select Time and enter a time Backlight Settings Select gt Settings gt System gt Backlight Mode Sets the backlight to turn on manually or for keys and alerts 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 gt Settings gt System gt Sounds Changing the Units of Measure You can customize units of measure for distance pace and speed and weight 1 Select gt Settings gt System gt Units 2 Select a measurement type 3 Select a unit of measure Changing the Theme Color 1 Select gt Settings gt System gt Theme Color 2 Select a color Training Indoors You can turn GPS off when you are training indoors or to save battery life Select gt Settings gt System gt GPS gt Off TIP You can also select K at the top of the screen to turn off GPS When GPS is off speed and distance are calculated using the accelerometer in the device The accelerometer is self calibrating The accuracy of the speed and distance data improves after a few outdoor runs using GPS The next tim
22. he strap on your chest e Warm up for 5 10 minutes e Wash the strap after every seven uses page 9 e Wear a cotton shirt or wet your shirt if suitable for your activity 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 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 e Replace the battery page 9 About VO2 Max Estimates You can use your Garmin device paired with the heart rate monitor to display your VO2 max estimate VO2 max is the maximum volume of oxygen in mililiters 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 VO2 max estimates are provided and supported by Firstbeat Technologies Ltd Getting Your VO2 Max Estimate Before you can view your VO2 max estimate you must put on the heart rate monitor and pair it with your device page 6 If your Forerunner was packaged with a heart rate monitor the devices are already paired For the most accurate estimate complete the user profile setup page 7 and set your maximum heart rat
23. 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 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 can decrease your risk of injury If you know your maximum heart rate you can use the table page 10 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 Pairing Your ANT Sensors Before you can pair you must put on the heart rate monitor or install the sensor Pairing is the connecting of ANT wireless sensors for example connecting a heart rate monitor with your Garmin device 1 Bring the device within range 3 m of the sensor NOTE Stay 10 m away from other ANT
24. iles to your Forerunner Social media interactions Allows you to post an update to your favorite social media website when you upload an activity to Garmin Connect Pairing Your Smartphone with Your Forerunner 1 Go to www garmin com intosports apps and download the Garmin Connect Mobile application to your smartphone 2 Bring your smartphone within 33 ft 10 m of your Forerunner 3 From the Forerunner home screen select gt Settings gt Wireless gt Bluetooth gt Pair Mobile Device 4 Open the Garmin Connect Mobile application and follow the on screen instructions to connect a device The instructions are provided during the initial setup or by selecting gt My Device Turning Off Bluetooth Wireless Technology From the Forerunner home screen select gt Settings gt Wireless gt Bluetooth gt Status gt Off e Refer to the owner s manual for your mobile device to turn off Bluetooth wireless technology Wi Fi Connected Features The Forerunner device has Wi Fi connected features The Garmin Connect Mobile application is not required for you to use Wi Fi connectivity Activity uploads to Garmin Connect Automatically sends your activity to Garmin Connect as soon as you finish recording the activity Workouts and training plans If you want to send workouts and training plans to your Forerunner connect the device to your computer using the USB cable Software updates Your Forerunner downloads the lates
25. itional recovery days Training Effect technology is provided and supported by Firstbeat Technologies Ltd For more information go to www firstbeattechnologies com These tables include standardized classifications for VO2 max estimates by age and gender EVES 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 lt 41 7 lt 40 5 lt 38 5 lt 35 6 lt 32 3 lt 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 lt 36 1 lt 34 4 lt 33 lt 30 1 lt 27 5 lt 25 9 Data reprinted with permission from The Cooper Institute For more information go to www Cooperlnstitute org 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 Ga
26. n Other trademarks and trade names are those of their respective owners This product is ANT certified Visit www thisisant com directory for a list of compatible products and apps Table of Contents Introductions eraciren naear Getting Started iaaea Tips Gidi Pei Going for a Run A Viewing the Time of Day While Running EA E E E 1 Using Garmin Connect Sais d Garmin Connect koriandra A E AE A Bluetooth Connected FORTUNES onan Pree Sines A Wi Fi Connected Features ii Charging the Deiene 2 ESA WUNG E E E A adsl R Workouts Following a Workout From the Web Starting a Workouts About the Training Calendar ssscssecessecetseteteeteeeesees Interval Workouts eissira Creating an Interval Workout Starting an Interval Workout Stopping an Interval Workout Personal Records assii Viewing Your Personal RECOIdS cccccsssesesteseeeeeeeteeees Clearing a Personal Record E E TA Restoring a Personal Record Clearing All Personal ReCords cccccctccseeeeeeseeeeeeeeeeees 4 Viewing Your Predicted Race Times ciccscccseciscivaccserevsansenaiioes 4 Using Virtual Partnher ccc E RE ANT SeNnSOS sscccsseeescecees E E Putting On the Heart Rate Monet ac Running Dynamics About VO2 Max Estimates Recovery AAVISOF nonnai Sartik Setting Your Heart Rate Zones bini Pairing Your ANT Sensors cccccccc
27. nal heart rate monitor you can set the device to alert you when your heart rate is below zone 2 and over zone 5 page 6 Select gt Settings gt Activity Settings gt Alerts 2 Select the type of alert Depending on your accessories the alerts may include heart rate pace and cadence 3 Turn on the alert For example you must turn on the heart rate high alert before you can select a zone or enter a custom heart rate value 4 Select 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 page 8 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 1 Select amp gt Settings gt Activity Settings gt Alerts 2 Select Time Distance or Calories 3 Turn on the alert History 4 Select Frequency and enter a value Each time you reach the alert value a message appears The device also beeps or vibrates if audible tones are turned on page 8 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 Auto Lap functions correctly while you are using the run walk alerts 1 Select gt
28. ng all user data 7 10 history 7 personal records 3 4 device registration 9 distance alerts 7 F fitness 11 foot pod 6 7 G Garmin Connect 2 3 storing data 1 2 Garmin Express 2 GPS 1 stopping 8 ground contact time 5 H heart rate 1 7 monitor 4 6 9 zones 6 10 heart rate monitor 5 9 history 2 7 9 deleting 7 sending to computer 1 2 l icons 1 indoor training 8 intervals workouts 3 K keys 1 9 L language 8 laps 1 locking screen 10 M menu 1 P pace 7 9 pairing smartphone 2 pairing ANT sensors 6 personal records 3 deleting 3 4 power key 10 product registration 9 profiles user 7 projected finish time 4 R recovery 6 registering the device 9 replacing battery 9 replacing the battery 9 resetting the device 10 running dynamics 4 5 S saving activities 1 screen 8 locking 10 settings 7 10 device 8 smartphone applications 2 pairing 2 software updating 10 version 10 software license agreement 11 specifications 9 speed 9 system settings 8 T time 8 alerts 7 settings 8 time of day 1 time zones 8 timer 1 7 tones 8 touchscreen 1 training 2 3 8 pages 1 plans 3 Training Effect 11 troubleshooting 5 9 10 U unit ID 10 units of measure 8 updates software 10 uploading data 2 USB 10 disconnecting 7 user data deleting 7 user profile 7 Vv vertical oscillation 4 5 vibration 8 Virtual Partner 4 VO2 max 4 5 11 Ww walking intervals 8
29. nt location and time settings format time zone daylight saving time VO2 Max Standard Ratings Timer The stopwatch time for the current activity Training Effect The current impact 1 0 to 5 0 on your aerobic fitness Vertical Oscillation The amount of bounce while you are running The vertical motion of your torso measured in centimeters for each step About Training Effect Training Effect measures the impact of an activity on your aerobic fitness Training Effect accumulates during the activity As the activity progresses the training effect value increases telling you how the activity has improved your fitness Training Effect is determined by your user profile information heart rate duration and intensity of your activity It is important to know that your Training Effect numbers 1 0 5 0 may seem abnormally high during your first few runs It takes several activities for the device to learn your aerobic fitness Training Effect Description 1 0 1 9 Helps recovery short activities Improves endurance with longer activities more than 40 minutes 2 0 2 9 Maintains your aerobic fitness 3 0 3 9 Improves your aerobic fitness if repeated as part of your weekly training program 4 0 4 9 Highly improves your aerobic fitness if repeated 1 2 times per week with adequate recovery time 5 0 Causes temporary overload with high improvement Train up to this number with extreme care Requires add
30. rap in a dryer e When drying the strap hang it up or lay it flat To prolong the life of your heart rate monitor unsnap the module when not in use Heart Rate Monitor Battery Do not use a sharp object to remove user replaceable batteries Operating temperature range Charging temperature From 32 to 113 F from 0 to 45 C range Radio frequency protocol From 4 to 140 F from 20 to 60 C 2 4 GHz ANT wireless communications protocol Bluetooth Smart wireless technology Wi Fi wireless technology HRM Run Specifications User replaceable CR2032 3 volts 1 year 1 hour per day Water resistant to 98 4 ft 30 m NOTE This product does not transmit heart rate data while swimming From 4 to 140 F from 20 to 60 C Battery type Battery life Water resistance Operating temperature range Radio frequency protocol 2 4 GHz ANT wireless communications protocol 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 Never use a hard or sharp object to operate the touchscreen or damage may result 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
31. rmin 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 Appendix the export control laws of the United States of America or the export control laws of any other applicable country 12 Appendix Index A accessories 4 9 alarms 8 alerts 7 ANT sensors 4 pairing 6 applications 2 smartphone 2 Auto Lap 8 Auto Pause 8 Auto Scroll 8 B backlight 1 8 battery charging 2 maximizing 2 8 10 replacing 9 Bluetooth technology 1 2 Cc cadence 4 5 7 calendar 3 calorie alerts 7 charging 2 cleaning the device 9 clock 1 8 color screen 8 customizing the device 7 D data recording 9 storing 1 2 transferring 1 2 data fields 1 7 10 deleti
32. s 2 Scroll up and down to view your saved activities 3 Select an activity 4 Select an option e Select Details to view additional information about the activity e Select Laps to select a lap and view additional information about each lap e Select Delete to delete the selected activity Viewing Data Totals You can view the accumulated distance and time data saved to your device 1 Select amp gt History gt Totals 2 Select an option to view weekly or monthly totals Deleting History 1 Select gt History gt Options 2 Select an option e Select Delete All Activities to delete all activities from the history e Select Reset Totals to reset all distance and time totals NOTE This does not delete any saved activities 3 Confirm your selection Data Management NOTE The device is not compatible with Windows 95 98 Me Windows NT and Mac OS 10 3 and earlier Deleting Files NOTICE If you do not know the purpose of a file do not delete it Your device memory contains important system files that should not be deleted 1 Open the Garmin drive or volume 2 If necessary open a folder or volume 3 Select a file 4 Press the Delete key on your keyboard 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 porta
33. sscssecsscssecsecssecsecaecseesaeeaees 6 IE POO ca aah os ls ea eeatacta tees eae Gide ceeateeeeraetls Going for a Run Using a Foot Pod Data fo A eee EATEN AORA E mere Deleting Files m Disconnecting the USB Cable siisisririiriirsenrissinsissnninsnsisss T Customizing Your DeViCC cccssseceeeeeesseeeeeeeseseee I Setting Up Your User Profile ee Activity Settings konaniami oiiaii aisada Using Auto Paise O sinen anwnewen Marking Laps by Distance pi Using Auto Scroll ccccccccccssccscssccsecssscsecssececssecesssecseeessens lust ve Ul ee illus A stern rertter tse E E A rer errr A 8 System Settings oT ji Changing the Device Language E E A PE E Time Se UNGS e E E N Backlight Settings rete id Setting the Device Sounds science O Changing the Units of Measure hautis eoa ani rA 8 Changing the Theme Color Tann NOO Se rn nee re mba mrree ry ty ete reer erent ee Format SSN cierren Ear Data Recording Setin s icinccnicrnsenrcnntneiiecmnn Device Information Dibi bidin SPOCTICAMONS airas 9 9 Forerunner Specifications wI HRM Run Specifications zie D Device Care cccccceeceeeeeees ee ae Cleaning the Device scsssssseeseeeee 9 Caring for the Heart Rate Monitor TE a Heart Rate Monitor Battery icicccuccccasccrceranesrcecessccdcecsareianes 9 Troubleshooting sisisisissssiiissssssirssrsasssaisisssssnisssnnsssinsnins DO k Your Eerie ili 29
34. st put on the HRM Run accessory and pair it with your device page 6 If your Forerunner was packaged with the HRM Run accessory 5 Scroll to the running dynamics screen to view your metrics the devices are already paired and the Forerunner is set to Cadence display running dynamics You can put on your heart rate monitor and skip to step 4 1 Select gt Settings gt Activity Settings gt Data Screens gt Running Dynamics gt Status gt On 2 Select Primary Metric 3 Select Cadence Ground Contact Time or Vertical Oscillation The primary metric appears as the top field on the data screen with a corresponding position on the color gauge 4 Go fora run Vert Osc 6 If necessary hold the top field to change the primary metric during your run Color Gauges and Running Dynamics Data The running dynamics screen displays a color gauge for the primary metric You can display cadence vertical oscillation or ground contact time as the primary metric The color gauge shows you how your running dynamics data compares 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 Less experienced runners tend to exhibit longer ground contact times higher v
35. t This does not erase any of your data or settings 1 Hold amp for 15 seconds The device turns off 2 Hold lt b 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 1 Hold and select Yes to turn off the device 2 While holding G9 hold to turn on the device 3 Select 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 gt Settings gt System gt Restore Defaults gt Yes Viewing Device Information You can view the unit ID software version GPS version and software information Select gt Settings gt System gt 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 Fit application 1 Connect the device to your computer using the USB cable When new software is available Garmin Express Fit sends it to your device 2 Follow the on screen instructions 3 Do not disconnect your device from the computer during the update process NOTE If you have already used Garmin Express Fit to set up your device with Wi Fi networks Garmin Connect can automatically download available software updates to your device when
36. t software update when a Wi Fi connection is available The next time you turn on or unlock the device you can follow the on screen instructions to install the software update Setting Up Wi Fi Connectivity on Your Forerunner Before you can upload an activity wirelessly you must have a run saved to your device and the timer must be stopped 1 Go to www garminconnect com start and download the Garmin Express Fit application 2 Follow the on screen instructions to set up Wi Fi with Garmin Express Fit TIP You can register your device at this time Your device now attempts to upload your saved activity to Garmin Connect following each run You can also select CONNECT on your Forerunner to start uploading your saved activities Turning Off Wi Fi Wireless Technology e From the Forerunner home screen select S gt Settings gt Wireless gt Wi Fi gt Off e Refer to the owner s manual for your mobile device to turn off Wi Fi wireless technology Charging the Device AXWARNING This device contains a lithium ion battery See the mportant Safety and Product Information guide in the product box for product warnings and other important information The charging cradle contains a magnet Under certain circumstances magnets may cause interference with some medical devices including pacemakers and insulin pumps Keep the charging cradle away from such medical devices NOTICE The charging cradle contains a magnet Un
37. t Do 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 a training plan from Garmin Connect you must have a Garmin Connect account page 2 You can browse Garmin Connect for a training plan schedule the workouts and download the plan to your device 1 Connect the device to your computer 2 Go to www garminconnect com 3 Select Plan gt Training Plans 4 Select and schedule a training plan 5 Select Plan gt Calendar 6 Select p 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
38. ter you complete and save an activity with your device you can upload that activity to Garmin Connect and keep it as long as you want Analyze your data You can view more detailed information about your activity including time distance elevation heart rate calories burned cadence VO2 max running dynamics an overhead map view pace and speed charts and customizable reports NOTE Some data requires an optional accessory such as a heart rate monitor Plan your training You can choose a fitness goal and load one of the day by day training plans 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 Bluetooth Connected Features The Forerunner has several Bluetooth connected features for your compatible smartphone or mobile device using the Garmin Connect Mobile application 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 to Garmin Connect Automatically sends your activity to Garmin Connect as soon as you finish recording the activity Workout and course downloads Allows you to browse for workouts and courses in the application You can wirelessly send one or more f
39. ur Forerunner was packaged with a heart rate monitor the devices are already paired For the most accurate estimate complete the user profile setup page 7 and set your maximum heart rate page 6 1 Select gt Recovery Advisor gt Status gt On 2 Go for arun Within the first several minutes of your run a recovery check appears showing your real time state of recovery 3 After your run select Save The recovery time appears The maximum time is 4 days and the minimum time is 6 hours Recovery Time 24 Hours Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones For the most accurate calorie data during your activity set your maximum heart rate You can also manually set each heart rate zone and enter your resting heart rate 1 Select gt Settings gt User Profile gt Heart Rate Zones gt Based On 2 Select an option e 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 3 Select Max HR and enter your maximum heart rate 4 Select a zone and enter a value for each heart rate zone 5 Select Resting HR and enter your resting heart rate About Heart Rate Zones Many athletes use
40. x The percentage of maximum heart rate 10 Appendix 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 Lap HRR The average percentage of heart rate reserve maximum heart rate minus resting heart rate for the current lap Lap Cadence The average cadence for the current lap Lap Distance The distance traveled 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 Pace The average pace for the current lap Laps The number of laps completed for the current activity Lap Speed The average speed for the current lap Lap Time The stopwatch time for the current lap Lap Vertical Oscillation The average amount of vertical oscillation for the current lap Last Lap Distance The distance traveled for the last completed lap Last Lap Pace The average pace 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 Pace The current pace Speed The current rate of travel Sunrise The time of sunrise based on your GPS position Sunset The time of sunset based on your GPS position Time of Day The current time of day based on your curre
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