Garmin Forerunner 405 User's Manual
Contents
1. 16 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 2 Select the Type of interval workout Enter the Duration value Select the Rest Type Enter the Duration value Enter the Reps value on PF amp Forerunner 405 Owner s Manual 7 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 As you approach the end of each interval an alarm counts down the time until a new interval begins 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 Forerunner 405 Owner s Manual Training 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 Train2. Improved aerobic capacity more difficult to hold optimal cardiovascular conversation 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 of time labored breathing endurance increased power Forerunner 405 Owner s Manual 43 Index Index A accessories 5 29 31 31 36 activities 23 advanced workouts 17 alarms 27 all data erase 37 Auto Lap 12 Auto Pause 11 B backlight 29 battery charging 4 information 38 life 38 bezel 2 locking 3 tips for using 1 biking 13 Cc cadence data fields 24 calibrating bike sensor GSC 10 36 foot pod 35 calories 25 44 clean the Forerunner iv computer connection 9 computer pairing 9 29 courses 18 deleting 19 starting 18 D data send 30 data fields 24 data uploading 9 deleting advanced workouts 18 courses 19 history 22 laps 23 runs 23 distance data fields 25 downloading software i 8 drivers USB 9 E elevation data fields 25 erase all data 37 F foot pod 35 calibrating 35 36 force send 30 G Garmin Connect i Garmin Product Support i Garmin Training Center i goals 23 GPS 20 21 25 grade 25 H heart rate data fields 25 zones 33 heart rate monitor 5 32 battery 34 tips 32 history 22 deleting 22 transferring 9 viewing 23 l icons 32 indoor use 2
3. When Timez is on you can set Time2 Format Time2 Zone and Time2 DST Tap the bezel in time date mode to view Time 2 System Touch and hold menu gt select Settings gt System 28 Language change the on screen text language Changing the text language does not change the 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 Sport Accessories See pages 31 36 for inform
4. F 122 F 10 C S0 C Radio frequency protocol 2 4 GHz Dynastream ANT Sport wireless communications protocol Power source USB Heart Rate Monitor Physical size 13 7 in x 1 3 in x 0 4 in 34 7 cm x 3 4 cm x 1 1 cm Weight 1 6 oz 44 g Water resistance 32 9 ft 10 m Transmission range approximately 9 8 ft 3 m 39 Appendix Battery user replaceable CR2032 3 volts Battery life approximately 3 years 1 hour per day Operating temperature 14 F 122 F 10 C 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 Sport wireless communications protocol Accuracy may be degraded by poor sensor contact electrical interference and receiver distance from transmitter 40 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 40
5. 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 20 NOTE When GPS is off speed and distance data 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 Forerunner 405 Owner s Manual 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 Forerunner 405 Own
6. 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 Sport accessories while pairing Bring the Forerunner within range 3 m of the sensor while pairing Restart the scan for the accessory see page 31 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 32 The heart rate monitor strap is too big A smaller elastic strap is sold separately Go to http buy garmin com 42 Forerunner 405 Owner s Manual Appendix Problem Solution Answer Some of my data is missing from my The Forerunner overwrites the oldest detailed data if you do not transfer it to your computer Transfer data Forerunner regularly to avoid losing data Heart Rate Zone Table Zone of Maximum Perceived Exertion Benefits 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
7. in the content without March 2008 Part Number 190 00700 00 Rev B 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 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 Sport 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 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 Forerunner 405 Owner s Manual Introduction Contact Garmin In the USA contact Garmin Product Support by pho
8. 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 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 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
9. transferring data to your Forerunner see page 9 To start a course 1 Touch and hold menu gt select Training gt Courses Forerunner 405 Owner s Manual 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 Beginning a Course You can 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 Forerunner 405 Owner s Manual Training 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 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 OA os GO ND 19 GPS Mode GPS
10. 0 interval workouts 16 L language 28 license agreement 40 light 29 Forerunner 405 Owner s Manual lithium ion battery 39 locations 20 P pace 13 pairing accessories 31 computer 9 heart rate monitor 5 power save mode 3 product registration i product support i R registration i reset Forerunner 37 S satellite page 20 satellite signals 7 screen contrast 28 send all data 30 sensors pairing 5 simple workouts 15 software downloads i 8 software license agreement 40 software update 37 software version 28 specifications 38 speed data fields 26 speed units 13 sport mode 13 status icons 32 T technical specifications 38 Time 2 28 time data fields 26 time of day 7 time settings 27 tones 28 totals 23 touch bezel 1 2 training 11 transferring data 9 troubleshooting 42 U unit ID 28 units 28 updating software 37 uploading data 9 USB ANT Stick 9 USB drivers 9 V Virtual Partner 13 18 Forerunner 405 Owner s Manual Index Ww water immersion iv waypoints See locations WebUpdater 37 workouts 14 advanced 17 interval 16 simple 15 Z zones heart rate 33 45 For the latest product information and accessories visit the Garmin Web site at www garmin com A GARMIN gt i CUNASIEEAM C 2008 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151st Street Olathe Kansas 66062 USA Garmin Europe Ltd Liberty House Hounsdown Business Par
11. 405 Owner s Manual Appendix Resetting the Forerunner If your Forerunner is locked 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 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 Manually Updating the Software 1 Go to www garmin com products webupdater and download the latest software to your computer 2 Confirm that you want to perform the update ANT Agent transfers the update to your Forerunner 3 Make sure your device stays in range of the computer during the update process 37 Appendix Battery Information Actual battery life depends on use of the following items GPS backlight ANT Sport 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 d
12. 5 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 form the Software or any part thereof or create any derivative works based on the Software You agree not to export or re export the Software to any country in violation of the export control laws of the United States of America Forerunner 405 Owner s Manual Appendix Declaration of Conformity Hereby Garmin declares that this Forerunner product is in compliance with the essential requirements and other relevant provisions of Directive 1999 S EC To view the full Declaration of Conformity see the Garmin Web site for your Garmin product www garmin com products forerunner405 41 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 28 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
13. A GARMIN owner s manual FORERUNNER 405 GPS ENABLED SPORTS WATCH WITH WIRELESS SYNC a OQO D 2008 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
14. E Changing speed units does not change your custom data fields page 24 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 competes with you every time you and the timer are running If you make changes to the Virtual Partner pace speed before you start 13 Training Mode the timer those changes are saved 3 Touch and drag clockwise to If you make changes to the Virtual increase the VP pace Touch Partner during the run when the and drag counter clockwise to timer is started the changes will not decrease the VP pace be saved when the timer is reset If you make changes to the Virtual Partner during a run the Virtual mai Partner uses the new pace from your i YOU ARE AHEAD location 0 15 Dlie To change the Virtual Partner VP pace l and hold training to enter j krea at ae Training Mode time t 2 Tap the bezel to view the Virtual Partner page Workouts Virtual Touch and hold menu gt select im Partner Training gt Workouts to choose the 4 type of workout right for you oi 5 Die You Simple interval and heart rate workouts are replaced each time you create a workout of the same type 14 Forerunner 405 Owner s Manual Advanced workouts must be created in Garmin Connect or Garmin Training Center NOTE While perform
15. age 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 finger 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
16. art Rate Monitor Front Sensors Heart Rate Monitor Back 3 Wrap the strap around your chest and attach it to the other side of the heart rate monitor 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 cH heart rate icon appears on the training mode pages Forerunner 405 Owner s Manual 6 If heart rate data does not appear or if you have erratic heart rate data follow the tips on page 32 If the problem persists you may have to pair the sensors again See page 31 TIP Set your maximum heart rate in Settings gt User Profile Use Garmin Connect to customize your heart rate zones Getting Started For instructions on using accessories see pages 31 36 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 timer 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
17. ation about accessories Computer Move away 10 m from other ANT Sport 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 Sport gt Computer 4 Select Pairing gt On 5 Bring your Forerunner within range 3 m of the computer 29 Settings 6 When the ANT Agent finds your Forerunner ANT Agent displays a unique number and asks you if you want to pair Select yes 7 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 Sport 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 30 ANT Sport 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 Sport gt Unit to Unit gt Transfer Sele
18. ay 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 38 Specifications Forerunner Watch size 1 88 in wide x 2 78 in long x 0 646 in thick 47 75 mm x 70 5 mm 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 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 5 F 122 F 15 C 50 C Charging temperature range 32 F 122 F 0 C 50 C Radio frequency protocol 2 4 GHz Dynastream ANT Sport wireless communications protocol GPS Antenna internal patch GPS Receiver high sensitivity integrated USB ANT Stick Physical size 2 32 in x 0 71 in x 0 28 in 59 mm x 18 mm x 7 mm Forerunner 405 Owner s Manual Appendix Weight 0 01 Ibs 6 g Transmission range Approximately 16 4 ft 5 m Operating temperature 14
19. ct the data you want to send 2 Inthe receiving Forerunner touch and hold menu gt select Settings gt ANT Sport 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 Sport 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 29 To purchase accessories go to http buy garmin com or contact your Garmin dealer Pairing Accessories If you purchased an accessory with ANT Sport wireless technology you need to pair it with your Forerunner Forerunner 405 Owner s Manual Using Accessories Pairing is connecting ANT Sport 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 Sport gt Accessories 31 Using Accessories 3 Select
20. e 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 24 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 data 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 Forerunner 405 Owner s Manual Settings Data Description Data Description Field Field Calories Number of calories Grade Calculation of burned rise over run For Distance Distance traveled on ca ee 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 Graph Line graph showing Elevation Distance above below ee your current heart rate 7 sea level zone 1 5 GPS Mar
21. er s Manual GPS Mode 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 21 History History Your Forerunner automatically 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 22 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 act
22. gin of error for HR Zone Current range of heart Accuracy your exact location i rate 1 5 The default 5 For example your zones are based on GPS location is your user profile accurate to within maximum heart rate 19 ft and resting heart rate HR Percentage of Max maximum heart rate HR Avg Average heart rate for Forerunner 405 Owner s Manual the run 25 Settings 26 Data Description Data Description Field Field HR Avg Average percentage Speed Average speed for Max of maximum heart Avg the run rate for the run Speed Average speed in the HR Lap Average heart rate for Lap current lap the lap Speed Average speed during HR Lap Average percentage Last Lap the last full lap Max a a heart Sunrise Time of sunrise based TaLe tOr ee on your GPS position Heading Current direction you Sunset Time of sunset based are traveling on your GPS position Laps ae laps Time Stopwatch time Pace Curent pace Time Of Current time of s pace Day day based on your Pace Avg Average pace for the time settings see 7 run page 27 Pace Lap Average pace in the Time Avg Average time to current lap Lap complete the laps Pace Average pace during so far Last Lap the last full lap Time Lap Amount of time in the Speed Current speed current lap Forerunner 405 Owner s Manual Data Descri
23. ing 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 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 17 Training 3 Select Do Workout 4 Press start After you begin an advanced workout the Forerunner displays each step of the 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 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 18 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 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
24. ing 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 Simple Workouts Simple workouts can be based on the following custom goals e Time e Distance e Calories Forerunner 405 Owner s Manual Training Mode 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 the 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 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 15 Training 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 33 and page 43 OR Select Custom to set your own minimum and maximum heart rate values 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
25. ivities from the history e Old Activities delete activities recorded more than one month ago e Totals reset all your totals Forerunner 405 Owner s Manual 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 Press 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 Forerunner 405 Owner s Manual History 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 23 Settings Settings Touch and hold menu gt select Settings TIP When finished selecting options or entering values on your Forerunner press enter to sav
26. k Southampton Hampshire S040 9RB UK Garmin Corporation No 68 Jangshu 2nd Road Shijr Taipei County Taiwan Part Number 190 00700 00 Rev B
27. ld menu gt select Settings gt ANT Sport gt Accessories gt Foot Pod gt Calibrate gt Distance 2 Select a 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 Sport gt Accessories gt Foot Pod gt Calibrate gt GPS 35 Using Accessories 2 Press start to begin recording 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 Sport 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 36 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 31 Calibrating the Bike Sensor Calibrating your bike sensor is optional and can improve accuracy 1 Touch and hold menu gt select Settings gt ANT Sport 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
28. ne 913 397 8200 or 800 800 1020 Monday Friday or go to www garmin com support In Europe contact Garmin Europe Ltd at 44 0 870 8501241 outside the UK or 0808 2380000 within the UK Free Garmin 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 Product Registration 0 0 i Contact Garmin i Free Garmin Software i Caring for the Forerunner iv Getting Started 1 Using the Touch Bezel Touch Bezel Areas and Bezel TIPS ceecseesetseseteeeeeeees Locking the Bezel Power Save Mode 0 se Step 1 Charge the Battery 4 Step 2 Configure Your FOFrUNNG avecrneciniends Step 3 Pair the Heart Rate Monitor Optional Step 4 Acquire Satellite Sigal eiea 7 Step 6 Download Free Software ssie 8 Step 7 Pair Your Computer and Forerunner c0 9 Step 8 Transfer Data to Your COMpUtel nosses 9 Time Date Mode 10 Training Mode 11 About the Training Page 11 Auto Pause n se 11 Auto lap scsteiihei addenedy Auto Scroll Sport Mode Speed Units ccc 13 Virtual Partner oo 13 Workouts COUISES noniis GPS Mode About GPS Forerunner 405 Owner s Ma
29. nual FHISGONY sesiaseatsncistsastieneesiausns 22 Deleting History Viewing Activities Viewing Totals Viewing Goals Settings sneren Data Fields Using Accessories 31 Pairing Accessories 0 g1 Heart Rate Monitor 32 Foot Pod Forerunner 405 Owner s Manual Introduction Appendix sssr 37 Resetting the Forerunner 37 Clearing User Data 37 Updating the Forerunner SoftWare Battery Information Specifications Software License Agreement 40 Declaration of Conformity 41 Troubleshooting ccee Heart Rate Zone Table 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 Immersion The Forerunner is waterproof to IEC Standard 60529 IPX7 It can withstand immersion in meter of water for 30 minutes Prolonged submersion can cause dam
30. oose an option e Lap Press Only marks a lap each time you press lap and each time you pass any of those locations again 12 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 18 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 Manual 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 Sport Mode Touch and hold menu gt select Training gt Options gt Sport Mode to select a sport mode Running is the default sport mode Select Biking to use heart rate zones calorie calculations and speed zones that are specific for biking Also the activity is tagged as biking activity when your history is uploaded to your computer Forerunner 405 Owner s Manual Training Mode Speed Units Touch and hold menu gt select Training gt Options gt Speed Units Select Pace or Speed for the speed units NOT
31. orrect 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 20 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 the tab down 2 Wet both sensors 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 aD Heart Rate Monitor Strap He
32. ption Field Time Last Amount of time to Lap complete the last full 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 Forerunner 405 Owner s Manual Settings Set Time use the bezel to set the alarm time Type set the alarm occurrence to Daily or Once 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 27 Settings Touch and hold menu gt select Settings gt Time Time Format select 12 Hour or 24 Hour 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
33. rence may include very high voltage power lines electric motors microwave 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 based on your maximum heart rate see the table on page 43 and resting heart rate set in your user profile 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 33 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 injur
34. 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 a unique number 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 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 to view and analyze your data Time Date Mode Time Date Mode Touch and hold time date to enter time date mode 53 11 Dec Tap the bezel to scroll through the available pages e Time Time2 Time for the second time zone if turned on e Battery gauge e Alarm set if any Goal progress indicator if any Today s scheduled workouts
35. transferred from Garmin Connect or Garmin Training Center if any TIP While on the time 2 alarm or workout pages press the enter button to setup time2 set the alarm or do the scheduled workout Forerunner 405 Owner s Manual Training Mode Training Mode Auto Pause 1 Touch and hold menu gt select The Forerunner offers several Training gt Options gt Auto training features and optional Pause settings 2 Select one of the following options About the Training Of Page e Custom Pace pauses timer Touch and hold training to enter automatically when your speed drops below a specified training mode Tap the bezel to scroll value through the available pages 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 To customize the data fields on the stop training pages see page 24 Forerunner 405 Owner s Manual 11 Training Mode 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 ch
36. view the time of day turn on the backlight and use the ANT Sport computer connection To exit power save mode press enter or quit 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 38 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 Sport heart rate monitor select Yes 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 c
37. y Heart Rate Monitor Battery The heart rate monitor contains a user replaceable CR2032 battery 34 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 31 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 ho
38. your accessory 4 Select Enabled gt Yes 5 Scroll to view 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 32 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 sensors e Clean the sensors Dirt and sweat residue on the sensors 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 interfe
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