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Garmin Forerunner 301 User's Manual

1. 29 Marking and Finding Locations 31 Navigating Back to Start 33 Navigating with Routes 00 34 Viewing GPS Information 36 About PS eosceceose ciewlacecmmstes 36 Customizing the Forerunner 37 Changing General Settings of Changing Sport Settings 39 Setting Up Custom Pages 41 Setting Speed Zones ssis 42 Setting Heart Rate Zones 43 About AutoLearn 43 Using AutoLearn cee 43 Setting HR Zones Manually 45 Appendix cesceseseessteeesseeeeees 46 Training with Heart Rate Zones 46 Heart Rate Monitor Information 48 Garmin Training Center 0 50 Caring for the Forerunnert 51 SOE a 5I Water Immersion ceeeee 51 SPECIICALIONS s s cisiecsencsennctorsnsatsioonrs 2 Product Registration 54 Safety Information J9 Limited Warranty ccccceeeeeeeees 56 FCC Compliance een 51 Software License Agreement 58 CE COMPU ANCE soisusisiissiaiinesi 58 LaLe ES E T 59 Forerunner 301 Owner s Manual GETTING STARTED Follow the instructions in this section to set up and begin using your new Forerunner 301 Charge the Battery The Forerunner 301 is powered by a built in lithium ion battery that you can recharge with the A C Charger included in the product box You can also charge the Forerunner with the USB cable and your pers
2. To set a heart rate alert 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Select Alerts Then select Heart Rate Alert 11 3 Press enter to open the Intensity Level menu Select a heart rate zone or select Custom to specify your own alert values 4 Highlight Min HR Alert and press enter Then select On and press enter 5 If you selected Custom in step 3 select the Alert At field Then use the A and v arrows and enter to set a minimum heart rate 6 Repeat steps 4 and 5 for Max HR Alert 7 Press mode repeatedly to exit must set your minimum and maximum alerts at least five bpm apart Setting Auto Pause You can set the Forerunner 301 to pause the timer automatically during your workout when your pace speed drops below a certain value This setting 1s especially helpful if your course includes stop lights or other places where you need to slow down or stop 12 NOTE When entering custom heart rate values you When you turn on Auto Pause the Forerunner tracks and displays any paused time as Rest Time on a new data page the Rest page This page becomes part of the data page loop To view the Timer page and the Rest page in Timer mode press the A and Y arrows When Auto Pause is enabled the Rest page displays all data collected while the timer is paused When the Forerunner pauses the timer the Timer icon G on the Timer page flashes to indicate that the timer has
3. 3 Highlight Mark Location and press enter 4 Use the A and w arrows to highlight the appropriate tab according to the first letter or number of the Location name Press enter 5 Highlight the Location you are searching for and ELEN 1O1ert 38 51 348 press enter 4 099 47 934 Forerunner 301 Owner s Manual J 6 Highlight GoTo and press enter A straight line 3 Find the Location you want to change see To find directs you to the Location and go to a Location Highlight the Location and press enter 4 Select the name symbol elevation or latitude and longitude and make any necessary changes To delete a Location 1 Press mode to access Menu mode Then select A NOTE You can also navigate to a starting point by fol Navigation lowing your path not a straight line See Navigating 2 Highlight Find Location and press enter Back to Start 3 Find the Location you want to delete see To find and go to a Location Highlight the Location and To stop navigating to a Location press enter 1 Press mode to access Menu mode Then select 4 Highlight Delete and press enter Then highlight Yes Navigation and press enter 2 Highlight Stop GoTo and press enter To edit a Location 1 Press mode to access Menu mode Then select Navigation 2 Highlight Find Location and press enter 32 Forerunner 301 Owner s Manual Navigating Back to Start During each workout the Forerunner 301
4. NOT BE USED FOR ANY PURPOSE REQUIRING PRECISE MEASUREMENT OF DIRECTION DISTANCE LOCATION OR TOPOGRAPHY THIS PRODUCT SHOULD NOT BE USED TO DETERMINE GROUND PROXIMITY FOR AIRCRAFT NAVIGATION CAUTION Use the Forerunner 301 at your own risk To reduce the risk of unsafe operation carefully review and understand all aspects of this Owner s Manual When in actual use carefully compare indications from the Forerunner 301 to all available navigation sources including information from other NAVAIDs visual sightings charts etc For safety always resolve any discrepancies before continuing navigation WARNING This product its packaging and its components contain chemicals known to the State of California to cause cancer birth defects or reproductive harm This Notice is being provided in accordance with California s Proposition 65 If you have any questions or would like additional information please refer to our Web site at http www garmin com prop65 The Forerunner has no user serviceable parts Should you ever encounter a problem with your unit please take it to an authorized Garmin dealer for repairs 55 APPENDIX gt LimitED WARRANTY Limited Warranty This Garmin product is warranted to be free from defects in materials or workmanship for one year from the date of purchase Within this period Garmin will at its sole option repair or replace any components that fail in normal use Such repairs or replacement will be
5. Page lofl DECLARATION of CONFORMITY Application of Council Direc tive 89 336 EEC 1999 5 EC Standard to which Conformity is Declared EN 55022 1998 CISPR 22 Information Technology Type of Equipment Model Number s The undersigned does herel Paul Morrow Quality Manager GARMIN Europe Ltd Equipment EN 61000 6 1 2001 Electromagnetic Compatibility Generic Immunity Standard EN 61000 6 3 2001 Electromagnetic Compatibility ic Emissions Standard EN 60950 1 2001 Safety of Information Technology Equipment GARMIN International amp GARMIN Corporation 1200 E 151 Street No 68 Jangshu 2 Rd Olathe Kansas 66062 Shijr Taipei County US A TAIWAN R O C GARMIN Europe Ltd The Quadrangle Abbey Park Ind Estate Romsey Hampshire S051 9DL U K Information Technology Equipment Global Positioning System Receiver FORERUNNER 301 by declare that the equipment complies to the above Directives Date 30 September 2004 Forerunner 301 Owner s Manual Advanced Workouts 18 creating 18 editing 22 starting 20 workout history 26 Alerts and heart rate zones 11 and speed zones 10 distance alert 9 heart rate alert 11 pace alert 10 speed alert 10 time alert 9 AutoLearn 43 44 46 Automatic Scrolling 38 Auto Lap 13 Auto MultiSport 24 Auto Pause 12 B Backlight adjusting 37 Forerunner 301 Owner s Manual turning on and off 6 Back to Start 33 Battery charging 1
6. To change speed units for a sport 1 Press mode to access Menu mode Then highlight Settings and press enter N Highlight the sport you want to change units for and press enter 3 Highlight Set Speed Units and press enter 4 Press enter to select the Speed Units field Then select pace units min mile or min km or speed units mph or kmh 39 Pace smoothing averages your pace over a certain amount of time to avoid errors in GPS position and speed due to varying satellite signal reception When you turn on or increase pace smoothing the pace displayed on your Forerunner is steadier fewer large jumps To use pace smoothing you must set your Forerunner to Running mode or set your speed units to Pace A NOTE Pace smoothing affects your displayed pace and the timing of pace alerts and Auto Pause however it does not affect the data stored in workout History To turn on pace smoothing 1 Press mode to access Menu mode Then highlight Settings and press enter 2 Highlight the sport you want to change units for and press enter 3 Highlight Set Speed Units and press enter Highlight the Pace Smoothing field and press enter 40 5 Select the amount of pace smoothing you want to use If the Pace Smoothing field does not appear change the speed units to pace To restore sport default settings 1 Press mode to access Menu mode Then highlight Settings and press enter 2 Highlight the sport you want to
7. 22 ae Op DEH 9 CE ee TME DOneng WERT LAPS r U Interval Workout History From top to bottom the tabs show workout totals run and rest totals and interval workout goals Advanced Workout History From top to bottom the tabs show workout totals run and rest totals and the advanced workout name TOTAL Ta MULTISPORT fam TIME m DIST CALORIES MultiSport Workout History The top tab shows workout information for the sport mode you are currently in The bottom tab shows MultiSport totals for all sport modes in the workout NOTE To view workout details for each sport in a MultiSport workout you must switch sport modes The best way to view workout History for most workouts is to send data to Garmin Training Center Viewinc Workout HISTORY To view laps on a map To delete a workout 1 While viewing details for a workout highlight View 1 While viewing details for a workout highlight View Laps and press enter Laps and press enter 2 Highlight a lap in the list and press enter 2 Highlight a lap in the list and press enter Then Then highlight View on Map and press enter highlight Delete Entire Run and press enter 3 Press the A and arrows to zoom in and out on 3 Highlight Yes and press enter to delete the workout the map When you are finished viewing the lap press enter to view the next lap Press mode to exit To view history by weeks 1 Press mode to access Menu mode Then highl
8. ECG Sensitivity 550 uV 5 mV p p ECG Detection R wave Heart Rate Range 30 240 bpm Accuracy 1 bpm Forerunner 301 Owner s Manual 53 APPENDIX gt PRODUCT REGISTRATION _ Product Registration Help us better support you by completing our online registration today Have the serial number of your Forerunner 301 handy and connect to our Web site www garmin com Look for the Product Registration link on our home page Use this area to record the serial number 8 digit number located on the back of the unit just underneath the strap in case your Forerunner 301 1s lost stolen or needs service Be sure to keep your original sales receipt in a safe place or attach a photocopy inside the manual Serial Number 54 Contact Garmin If you should encounter any difficulty while using your Forerunner 301 or if you have any questions in the U S A contact Garmin Product Support by phone 913 397 8200 or 800 800 1020 Monday Friday 8 am 5 pm Central Time or by e mail at sales garmin com In Europe contact Garmin Europe Ltd at 44 0870 8501241 Replacing the Battery The heart rate monitor contains a user replaceable CR2032 battery Be sure to dispose of properly To replace the battery locate the circular battery cover on the back of the heart rate monitor Use a coin to twist the cover counter clockwise until it is loose enough to remove Remove the cover and replace the battery Then use a coin to twist the cove
9. Timer page loop MultiSport icon MultiSport Timer Page To create a MultiSport workout manually 1 Start and complete a workout in any sport Press stop to finish your workout but do not reset the timer 2 Press and hold mode until the Change Sport menu appears 3 Select another sport and press enter The MultiSport icon appears and a new MultiSport timer page appears in the page loop 4 Press start to begin your workout in the new sport 23 Workouts gt MuttiSport Workouts Auto MultiSport Workouts 5 To add a sport mode to the end of the list highlight If you are participating in a race or event you can set up lt Add Sport gt and press enter an Auto MultiSport workout that includes each sport in the 6 To include transition time between each sport mode event You can also include transition time from one sport to highlight Include Transition and press enter Then the next Move seamlessly from sport to sport by pressing select Yes and press enter the lap button 7 Highlight Done and press enter to finish To do an Auto MultiSport workout 1 Press start to begin your MultiSport workout To change PRESS START To set up an Auto MultiSport workout 1 Press mode to access Menu mode Highlight Training Assistant and press enter 2 Highlight Auto MultiSport A a TO BEGIN dnd pressenten The AUS 1 OTHER next press lap If you have ee MultiSport page appears It ee included transition time press
10. creates a tiny dotted line on the Map called a track Tracks are like tiny footprints that show you exactly where you have traveled When you want to return to your starting point the Forerunner takes you back along the exact path you traveled Back to Start works only if you have an active workout timer running or if you have not pressed reset since your last workout Once you press reset your tracks are erased from the Map Forerunner 301 Owner s Manual NAVIGATING gt NAVIGATING BACK To START To navigate back to your starting point 1 Press mode to access Menu mode Then select Navigation 2 Highlight Back to Start and press enter A line following your path appears on the Map from your current position to your starting position 33 Navigating with Routes 5 Repeat step 4 to continue to add Locations to your A route provides straight line directions between two or route When you are finished adding Locations more points on the Map After you create Locations you M PONGWE ANC DEES ELET can use them to build routes involving a few points or many points Then you can save the routes and use them to navigate at any time 6 A menu appears To follow the route as listed select the last point in the route from the menu To invert the route select the first point in the route from the menu Your route appears on the Map as a dark line To create a route connecting each Location 1 Press mode to access Menu m
11. heart rate monitor 54 lithium ion 1 replacing 54 Battery Icon 5 Buttons 6 C Cleaning and Care 51 Contact Garmin 54 Contrast adjusting 37 Custom Pages 41 D Data Pages 5 automatic scrolling 38 Daylight Saving Time 37 Distance Alert 9 E Enter Button 6 Extension Strap adding 3 Extra Weight 39 G Garmin Training Center 18 22 installing 50 GPS 36 See also Satellite Signals turning on and off 39 GPS Info page 36 H Heart Rate Alert 11 Heart Rate Icon 5 Heart Rate Monitor interference 48 pairing 2 48 positioning 2 replacing the battery 54 troubleshooting 49 Heart Rate Page 5 Heart Rate Zones about 46 47 and alerts 11 and AutoLearn 43 based on max 45 setting manually 45 History See Workout His tory Icons 5 Interval Workouts 16 17 workout history 26 L Lactate Threshold 46 47 Language changing 38 Lap Button 6 Lap Page 5 Locations 31 32 deleting 32 editing 32 finding 31 marking 31 navigating to 31 M Map 29 changing orientation 30 zooming 29 59 Map Mode 29 30 Maximum Heart Rate 45 Menu Mode 5 Mode button 6 MultiSport Icon 5 MultiSport Workouts 23 auto MultiSport 24 creating 23 history 26 manual 23 P Pace Alert 10 Pace Smoothing 40 Power Button 6 Product Support 54 R Register Your Product 54 Resetting the Timer 6 Reset button 6 Restore Settings 39 Rest Time 12 Routes 34 35 creating 34 deleting 35 60 finding 34 navigating 34 S Safety I
12. lists three default sport modes INCLUDE TRANSITION Mo lap when you are finished with one sport mode to Start transition time Press lap again to end transition 3 To change a sport mode in the AOT HUCTEPORT time and begin the next sport mode Pett RIC AE ME SPON mage aaa 2 To stop Auto MultiSport select Stop MultiSport Ana Dees Cee INSERT LEG from the Training Assistant menu Or complete your 4 Select an option from the ee workout Then press and hold reset to reset menu Edit Leg changes this mE the timer sport mode to a different sport Insert Leg inserts another sport mode before this sport Remove Leg removes this sport mode from the list 4 0 A CC iA f i Val R f I Ar LA 24 Forerunner 301 Owner s Manual Viewinc WorkouT HISTORY Your Forerunner automatically saves all workout data when the timer is started and can hold up to two years 5000 laps of data in memory The Forerunner never erases old workout history so you will never lose data Instead it stops recording history when it becomes full Load your history into the Garmin Training Center software periodically to keep track of all of your workouts Workout history data includes distance time calories heart rate and detailed lap information No data is saved when the timer is stopped History on the Forerunner is organized by sport To view history for a certain sport you must change to that sport mode You can view the data
13. on your Forerunner or transfer the data to the Garmin Training Center software where you can analyze your workout To view history by day 1 Press mode to access Menu mode Then select Run History Bike History or Other History Forerunner 301 Owner s Manual Viewinc Workout HISTORY 2 Highlight By Day and press enter Press to scroll through the list of workouts As you scroll summary details appear below the workout list for each workout 4 Highlight a workout and press enter to view all workout details The Forerunner displays the details of a workout differently depending on the type of workout you did Details of a basic workout appear on one summary page To view lap details highlight View Laps and press enter B24 fni 01 597 WEH LAPS Basic workout history Alia 139bprr MAS 1 SBbpm Highlight each lap to view detailed information at the bottom of the page 29 Details of Virtual Partner Interval Advanced and MultiSport workouts appear with tabs which organize information about the workout into sections To view information on different tabs press the A and Y arrows E TOTAL 00 19 55 71Scal Jim eL ACTUAL 00 19 55 00 20 00 3 11 mi B 2B ini 3 11 mi B24 ini Virtual Partner Workout History The top tab shows workout totals The bottom tab shows Virtual Partner results Til cl TOTAL 00 22 35 om 3 32mi RUN tiig 1 bpm B 55fh I PEST JE DIST 1 00mi
14. press enter Highlight Set Time and press enter 4 Highlight the Time Zone field and press enter Select the correct time zone from the menu and press enter If your time zone does not appear in the menu select Other and then enter the appropriate UTC offset Universal Time 5 Press mode repeatedly to exit Forerunner 301 Owner s Manual GETTING STARTED gt SET YOUR TIME ZONE AND USER PROFILE To set your user profile 1 Follow steps 1 and 2 of the previous procedure Then highlight Set User Profile and press enter 2 Highlight the Gender field and press enter Select your gender from the menu and press enter 3 Continue to press the A and w arrows and enter to change the Date of Birth and Weight fields When you are finished press mode 4 Ifyou are setting your user profile for the first time a Max HR message appears Select Yes to adjust your maximum heart rate based on the date of birth you entered EDIT HUMBER Cll MALE FEMALE TERE WENI 1501k Enter your gender date of birth and weight GETTING STARTED gt CHoose YouR SPORT Choose Your Sport You can use the Forerunner to train for three different sports Running Biking and Other which can include almost any type of sport When you choose a sport the Forerunner automatically changes the way it calculates calories and displays speed changes from pace for Running to speed for Biking and Other The Forerunner also organizes
15. reset settings for and press enter 3 Highlight Restore Settings and press enter Forerunner 301 Owner s Manual Setting Up Custom Pages Each sport in your Forerunner 301 has its own Custom page You can display several types of data on this page When you are training access the page from the Timer mode by pressing the A or W arrows To scroll through the Lap Heart Rate Custom and Timer data pages automatically see Changing General Settings To set up a Custom page for a sport L Press mode to access Menu mode Then highlight Settings and press enter Highlight the sport you want to set up the Custom page for and press enter Highlight Set Custom Page and press enter Press enter to select the Custom 1 field Select the type of data you want to display in this field Forerunner 301 Owner s Manual AVERAGE PACE im AUG LAF HF ji AUG LAP TIME j Setting up a custom page 5 Repeat step 4 for the Custom 2 and Custom 3 fields NOTE The data fields on each custom page change based on which sport mode you are currently in For example Pace appears as a data field option in Run ning mode but not in Biking mode Available fields also change based on what units you set for speed pace or speed and for heart rate beats per minute or max 41 Setting Speed Zones For each sport your Forerunner 301 contains several different speed zones ranging from very slow to maximum speed The values f
16. store in the Forerunner for each sport For more information or to set your Speed Zones see Setting Speed Zones in the Customizing section To set a pace speed alert k Press mode to access Menu mode Then highlight Training Assistant and press enter Select Alerts Then select Pace Speed Alert Highlight the Zone field and press enter Select a Speed Zone from the menu or select Custom to specify your own alert values Highlight the Fast Pace Alert field Fast Speed Alert and press enter Select On and press enter 5 If you selected Custom in step 3 enter a fast pace or speed using the A and w arrows and enter Then select OK EDIT PACE DE 00 a 5 EDIT SELECT Entering a custom pace 6 Repeat steps 4 and 5 for Slow Pace Alert Slow Speed Alert 7 Press mode repeatedly to exit Forerunner 301 Owner s Manual Using Heart Rate Alerts Similar to pace speed alerts the heart rate alert notifies you if your heart rate exceeds or drops below a specific number of beats per minute bpm Heart rate alerts can also notify you if your heart rate exceeds or drops below a certain heart rate zone a range of beats per minute The five commonly accepted heart rate zones can help you determine the intensity of your workout For more information or to set your heart rate zones see Setting Heart Rate Zones in the Customizing section and Training with Heart Rate Zones in the Appendix
17. workout data by sport for more information see Viewing Workout History To change your sport 1 Press and hold mode until the Change Sport menu appears 2 Highlight Running Biking or Other Then press enter CHANGE SPORT Changing to a different sport When changing sport modes keep this information in mind e Ifyou change from one sport mode to another without resetting the timer you automatically enter MultiSport mode See page 23 for more information e You can change between pace and speed within a sport mode For example you can change from pace to speed within Running mode See page 39 for more information Garmin Training Center displays data about each workout in both pace and speed units Forerunner 301 Owner s Manual WorKOUTS The Forerunner 301 offers a wide variety of training features that can help you train at any level you choose Use your Forerunner to set goals and alerts train with your Virtual Partner program interval workouts from simple to advanced set up MultiSport workouts and record every workout for later review Basic Workouts Use alerts to train toward certain time distance pace speed or heart rate goals You can also pause or lap the timer automatically with Auto Pause and Auto Lap to make your workout flow smoothly sport specific when you change sport modes you can set new values for alerts pauses and laps Forerunner 301 Owner s Manual
18. your heart rate zones over a period of time and calculate your maximum heart rate Using AutoLearn AutoLearn is turned on by default in Running mode so the Forerunner begins gathering data to calculate your heart rate zones from your very first workout no setup or calibration required When the Forerunner gathers enough data to calculate new heart rate zones a message appears on the Welcome screen Forerunner 301 Owner s Manual CUSTOMIZING gt SETTING HEART RATE ZONES immediately after you turn it on Thereafter the Forerunner continues to gather data and adjust your heart rate zones to reflect your current fitness level If the zone changes are large 3 bpm a message appears when you turn on the Forerunner otherwise you will receive no notification NRERLUNNE Phen nener I FORERUNNER RATE 2OHES HEART RATE ee ZONES CHANGED Each time the Forerunner modifies your heart rate zones significantly a message appears when you turn on the Forerunner Other things to know about AutoLearn e To calculate your heart rate zones using AutoLearn you must spend some time training above your lactate threshold See the Appendix for more information e Calculating your heart rate zones may take one workout or several depending on the intensity of 43 your workout The Forerunner saves data from each workout and combines it with data from other workouts until it can calculate your heart rate zones e Your lactate thres
19. ARTED gt BUTTONS Buttons O Power e Press and hold to turn unit on off e Press to turn backlight on off e Press Power while pressing and holding the reset button to reset the unit if it freezes mode e Press to switch between Timer and Menu modes e Press and hold to change sports e Press to acknowledge messages reset lap Press and hold to reset the timer e Press to create new lap when timer is started or stopped enter start stop e Press to select options e Press to start stop the timer updown av Press to highlight options Press to scroll through data pages Press and hold mode to change Press and hold reset to to a different sport reset the timer Be sure unless you TIME to reset the timer before each new workout are doing a MultiSport workout see page 23 Press start stop to control the timer Forerunner 301 Owner s Manual Set Your Time Zone and User Profile The Forerunner receives accurate time information from GPS satellites however you must enter your time zone to display the correct local time The Forerunner 301 also uses information that you enter about yourself to calculate calorie consumption Set your time zone and user profile before you begin workouts to ensure the Forerunner is recording accurate workout data To set your time zone 1 Press mode to access Menu mode Then press v to highlight Settings and press enter Highlight General and
20. FCC interference limits for Class B digital devices FOR HOME OR OFFICE USE These limits are designed to provide more reasonable protection against harmful interference in a residential installation and are more stringent than outdoor requirements Operation of this device is subject to the following conditions 1 This device may not cause harmful interference and 2 this device must accept any interference received including interference that may cause undesired operation Forerunner 301 Owner s Manual APPENDIX gt FOC CompPLiaNc This equipment generates uses and can radiate radio frequency energy and may cause harmful interference to radio communications if not installed and used in accordance with the instructions However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one of the following measures e Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver e Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help The Forerunner 301 does not contain any user serviceable parts Repairs should only be ma
21. Install Training Center Then click Next Click I accept the terms of the license agreement Then click Next Click Next to accept the default file location Click Install 7 Wait while necessary files are saved to your computer When the InstallShield Wizard Complete screen appears click Finish Now you can begin using Garmin Training Center Use the USB cable from the product box to connect your Forerunner to your computer Then open Garmin Training Center For help using Garmin Training Center click the Help menu and select Contents or press F1 on your keyboard Forerunner 301 Owner s Manual Caring for the Forerunner The Forerunner 301 is constructed of high quality materials and does not require user maintenance other than cleaning Clean the unit and the heart rate monitor using a cloth dampened with a mild detergent solution and then wipe dry Avoid chemical cleaners and solvents that may damage plastic components The wrist strap should be hand washed with mild detergent in warm or hot water Blot dry then air dry Do not machine wash To remove the wrist strap 1 Place the Forerunner on a cloth or soft surface to avoid scratching the case 2 Hold the Forerunner steady with one hand With the other hand use a flat head screwdriver or a jeweler s band pin removing tool to pull one spring bar s loaded stem back so that it clears the edge of the case Repeat with the other spring bar 3 To reinstall inser
22. MONTH ph OLDER THANH 3 MoS CE DELETE SPORT CE DELETE ALL E r Hl R f 4 3 7 il lr LA Forerunner 301 Owner s Manual NAVIGATING WITH FORERUNNER Use the GPS navigation features of your Forerunner to view your workout path on a map save Locations you want to remember create routes and find your way home Be sure to add Map mode as explained below so you can take advantage of these navigation features To add Map mode 1 Press mode to access Menu mode Then select Navigation 2 Highlight Add Map Mode and press enter Map mode appears ER MARK LOCATION FA FIND LOCATION Fig BACK TO START Enrariinnar 204 Qyysnar e Maniga Forerunner 301 Owner s Manual NAVIGATING gt NAVIGATING WITH THE MAP Navigating with the Map After you have added Map mode press mode to see the three main modes in order TRAINING ASSISTANT A HAUIGATION GA SETTINGS Menu Mode Once you start the timer and begin to move a tiny dotted line appears on the Map showing you exactly where you have traveled This dotted line is called a track At the bottom of the Map you can view the zoom level and at the top you can view the direction you are traveling To zoom in or out on the Map press the A and Y arrows Ro O Direction of e Orient Map North means that North always travel appears at the top of the map Your position on the map is represented by a triangle which points toward your current direction
23. NOTE Alerts Auto Pause and Auto Lap settings are Workouts gt Basic WorKouTS Using Time and Distance Alerts Time and distance alerts are useful for long workouts when you want to train for a certain amount of time or distance When you reach your goal the Forerunner beeps and displays a message To set a time or distance alert 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Alerts and press enter Then highlight Time Dist Alert and press enter 3 Highlight the Time Alert field or Distance Alert field and press enter Then select Once or Repeat to set the alert one time or repeatedly 1 00mi Setting a distance alert to repeat once Workouts gt Basic WorKoUTS 4 Highlight the Alert At field and press enter Select a preset distance or time from the menu or select Custom and press enter 5 If you selected Custom enter a time or distance using the A and v arrows and enter Then select OK 12 MARATHOH 7 EDIT HUMBEE of oe j EDIT SELECT Select a distance from the menu or select Custom and enter a distance manually 6 Press mode repeatedly to exit Using Pace Speed Alerts Pace speed alerts notify you if you exceed or drop below a certain pace speed setting In Running mode it s a pace alert in Biking and Other mode it s a speed alert The pace speed alert takes advantage of Speed Zones which are ranges of pace speed that you can
24. Paap SS ay arm r s leco Forerunner 301 personal trainer Copyright 2004 2006 Garmin Ltd or its subsidiaries Garmin International Inc Garmin Europe Ltd Garmin Corporation 1200 East 151st Street Unit 5 The Quadrangle No 68 Jangshu 2nd Road Olathe Kansas 66062 U S A Abbey Park Industrial Estate Shijr Taipei County Taiwan Tel 913 397 8200 or 800 800 1020 Romsey SO51 9DL U K Tel 886 2 2642 9199 Fax 913 397 8282 Tel 44 0870 8501241 Fax 886 2 2642 9099 Fax 44 0870 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 in the content without obligation to notify any person or organization of such changes or improvements Vi
25. R field and press enter Enter your maximum heart rate and select OK 5 Highlight the Zones field and press enter Then select Based on Max Forerunner 301 Owner s Manual To change your heart rate zones manually 1 Press mode to access Menu mode Then highlight Settings and press enter Highlight the sport you want to change heart rate zones for and press enter Highlight Set HR Zones and press enter Select the Max HR field and change your maximum heart rate Highlight the Zones field and press enter Then select Custom In any heart rate zone highlight a heart rate value you want to change and press enter Enter a heart rate value and select OK Repeat for each heart rate value you want to change 45 APPENDIX Training with Heart Rate Zones Many runners bikers and other athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness What are heart rate zones A heart rate zone is simply a range of heartbeats per minute bpm The five commonly accepted heart rate zones are numbered from 1 5 according to increasing intensity Generally heart rate zones are calculated based on percentages of your maximum heart rate See Table 1 to learn some of the effects of exercise as your heart rate reaches each of these zones during a workout How do heart rate zones help you achieve fitness goals Knowing your heart rate zones can help y
26. Selec Routes 3 Highlight Delete All and press enter Select Yes to delete all routes 3 Select List All and then select the route you want to edit 4 To insert or delete a Location highlight a Location and press enter Then select Insert or Delete Forerunner 301 Owner s Manual 35 NAVIGATING gt Viewinc GPS INFORMATION Viewing GPS Information The GPS Information page displays information about the satellite signals the Forerunner 301 is currently receiving Estimated accuracy AD ACCURACY UFt Bar showing strength of satellite signal Number of satellite Each GPS satellite in space has a specific number that identifies it The numbers of several GPS satellites appear on the circular graphic in the middle of the page Each number corresponds to the current position of that satellite in space Each highlighted number on the graphic corresponds to a satellite from which the Forerunner 1s currently receiving signals The black bars to the right of the graphic represent the strength of each satellite signal received the number of the satellite appears below each bar 36 To view the GPS Info page 1 Press mode to access Menu mode Then select Navigation 2 Highlight GPS Info and press enter The GPS Information page appears About GPS The Global Positioning System GPS is a satellite based navigation system made up of a network of 24 satellites placed into orbit by the United States Department of Def
27. The direction arrow at the top of the map disappears when you are in North orientation Orient Map Ahead means the direction you are traveling always appears at the top of the map map rotates as you move Your position on the map is represented by a person Starting point Zoom scale Lap marker To remove Map mode 1 Press mode to access Menu mode Then select Navigation 2 Highlight Remove Map Mode and press enter To change the orientation of the map 1 Press mode to access Menu mode Then select Navigation 2 Select Orient Map North or Orient Map Ahead 30 Forerunner 301 Owner s Manual Marking and Finding Locations 4 Highlight the Name field and use the A and w A Location is a point on the map that you store in memory arrows and enter to change the name if you wish If you want to remember landmarks or return to a certain 5 Highlight the Symbol field and use the amp and v spot mark a Location there The Location appears on the arrows and enter to select a new symbol map with a name and symbol You can find view and return 6 Highlight OK and press enter to Locations at any time To find and go to a Location 1 Press mode to access Menu mode Then select To mark your Location ar Navigation 1 Go to a place where you want to mark a Location 2 Press mode to access Menu mode Then select 2 highlight ene Eocanon an Pies enter Navigation 3 Select an option to list all or list nearest
28. and a banner appears counting down the rest time or distance TH until a new interval lap begins During the rest lap another Ol FINISHED yy audible alarm sounds when you are within 5 seconds or 20 meters 65 feet of resuming your workout To end an interval workout manually 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight End Intervals and press enter Press mode once to hide the rest banner To view the rest banner again press mode until it appears NOTE Auto Pause Auto Lap and Alerts do not function when you are doing an interval workout Forerunner 301 Owner s Manual 17 Advanced Workouts Your Forerunner 301 allows you to create and save advanced workouts that include goals for each workout step and varied distances times and rest laps Once you create and save a workout you can use the Garmin Training Center software to schedule the workout for a particular day Scheduling allows you save setup time by planning workouts in advance and storing them on your Forerunner For more information about installing Garmin Training Center see the Appendix Creating Workouts We recommend that you use the Garmin Training Center software to create workouts and transfer them to your Forerunner 301 However you can create and save an advanced workout directly on your Forerunner if you wish Note that you cannot use the Forerunner to schedule workouts
29. anually when the timer is stopped by pressing lap To change sounds 1 From the General Settings page select Set System 2 Press enter to select the Beeper field Select a sound setting from the menu To change language if enabled 1 From the General Settings page select Set System 2 Select a language from the Language menu Forerunner 301 Owner s Manual To use the Forerunner indoors 1 From the General Settings page select Set System 2 Highlight the GPS field and press enter Then select Use Indoors D NOTE When GPS is set to Use Indoors speed and distance data are not available The next time you turn on the Forerunner it will search for satellite signals again To restore settings 1 From the General Settings page select Restore Settings 2 Select Yes to restore all settings to their original State Changing Sport Settings For each sport you can change speed units and enter extra gear or bike weight which affects how calories are calculated You can also set up a Custom page and enter speed zones and heart rate zones for each sport Forerunner 301 Owner s Manual To set extra weight for a sport 1 Press mode to access Menu mode Then highlight Settings and press enter 2 Highlight the sport you are training for and press enter Then select Set Extra Weight 3 Press enter to select the Gear Bike Weight field Enter the amount of extra weight you are carrying and select OK
30. bed on page 38 e Clean the sensors on the heart rate monitor Dirt and or turn the Forerunner off and then on again sweat build up on the sensors can weaken heart rate Locate and move away from sources of interference signals see the previous page e Reapply moisture Use electrode gel water or saliva e Replace the heart rate monitor battery if you have e Make sure the heart rate monitor is snug against used the heart rate monitor for a few months your body If you have trouble with erratic readings position the transmitter on your back e Wear a cotton shirt or wet your shirt Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals Forerunner 301 Owner s Manual 49 APPENDIX gt GARMIN TRAINING CENTER Garmin Training Center The Garmin Training Center software is included in the Forerunner 301 product box Locate the Garmin Training Center CD and use it to install Garmin Training Center on your personal computer To install Garmin Training Center i 50 Insert the Garmin Training Center CD into your computer s CD ROM drive Your computer should automatically run the start up file and display a welcome screen If the welcome screen does not appear click Start and then click Run Type in the drive letter of your CD ROM drive followed by setup example D setup Then press Enter When the welcome screen appears click
31. de by an authorized Garmin service center Unauthorized repairs or modifications could result in permanent damage to the equipment and void your warranty and your authority to operate this device under Part 15 regulations G o Software License Agreement BY USING THE FORERUNNER 301 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 1s the property of Garmin 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 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 58 CE Compliance Issued 30 09 2004 Revised 30 09 2004
32. ded add the extension strap to the Forerunner s wrist strap Forerunner 301 Owner s Manual To add the extension strap 1 Slide the end of the existing strap through the connector on the extension Place the Forerunner on your wrist or arm Slide the end of the extension through the connector on the Forerunner 4 Adjust to fit comfortably and secure the strap Acquire Satellite Signals Before you begin using the Forerunner 301 you must acquire GPS satellite signals The first time you turn on the Forerunner you may need to wait as long as 15 minutes to acquire signals after that the Forerunner should acquire signals quickly each time you use it To acquire satellite signals go outdoors away from tall buildings and trees which may obstruct signal reception and position the Forerunner with its face toward the sky To acquire satellite signals 1 Go outdoors to an open area Then press and hold the Power button to turn on your Forerunner 301 The Welcome Page 2 Wait while the Forerunner searches for satellite signals As the unit acquires signals the bar fills from left to right and the Satellite icon flashes When the Forerunner has acquired enough satellite signals the bar fills completely and disappears and the Satellite icon stops flashing Satellite icon Once you are outdoors and have acquired satellite signals you are ready to begin your workout Refer to the Workouts sectio
33. e unique code it pairs with the heart rate monitor creating a unique wireless link Once paired the Forerunner will never receive conflicting signals from another heart rate monitor so you can exercise in close proximity to other heart rate monitors without fear of interference If the Forerunner loses your heart rate signal the pairing process begins again automatically 48 Follow these steps to pair successfully with your heart rate monitor e Position the heart rate monitor and establish a strong connection between it and your pulse e Position the Forerunner within range of the heart rate monitor 90 110 cm or 35 43 in e Stand at least six feet away from any other heart rate monitor only while pairing Interference Strong electromagnetic fields can interfere with communication between your heart rate monitor and your Forerunner Common sources of interference include high voltage power lines electric motors computers televisions and mobile phones Interference may cause your heart rate to appear unusually high freeze or disappear Once you move away from the source of interference your heart rate reading should return to normal Forerunner 301 Owner s Manual Troubleshooting Tips e Make sure the Forerunner is within 90 110 cm If you have trouble pairing or if your heart rate reading 1s 35 43 in of the heart rate monitor erratic try the following suggestions e Reset the heart rate monitor as descri
34. ense GPS was originally intended for military applications but in the 1980s the government made the system available for civilian use 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 visit www garmin com Forerunner 301 Owner s Manual CUSTOMIZING gt CHANGING GENERAL SETTINGS CUSTOMIZING THE FORERUNNER To change time settings S 1 From the General Settings page highlight Set Time You can customize both general Forerunner settings and and press enter settings that apply to individual sports such as Custom 2 Select a time format and time zone and enable or pages heart rate zones and speed zones disable daylight saving time i To change units of measure Changing General Settings 1 From the General Settings page highlight Set Units Settings such as time zone units of measure backlight and press enter contrast sounds and language affect all sport modes in the Forerunner You can also turn off or reset scanning for heart rate Change these settings from the General Settings page 2 Select statute or metric units for distance and speed and select units for heart rate To change backlight and contrast To open the General Settings page 1 From the General Settings page highlight Set 1 Press mode to access Menu mode Then highlight Display and press enter Settings and press enter 2 Select the amount of
35. er to help you meet your training goals Simply enter the distance time or pace speed at which you want to complete a workout Virtual Partner runs alongside of you graphically displaying your goal pace speed compared to your current pace speed To complete your workout and meet your goal you must stay ahead of the Virtual Partner To set up a workout by distance amp time 1 Press mode to access Menu mode Then highlight Training Assistant and press enter Highlight Virtual Partner and press enter Then highlight Set Distance amp Time and press enter Your rual Partie 3 Press enter to select the Distance field Select a Yoi distance from the menu or select Custom to enter VOU ARE AHEAD your own distance value 4 Highlight the Time field and press enter Select a Make sure you stay ahead of time from the menu or select Custom to enter your your Virtual Partner own time value hours minutes seconds Once you begin your workout press the A and w arrows to fa aaa EDIT TIME view more Virtual Partner data Press mode to view Timer mode and then press the A and v arrows to view the data pages including the Heart Rate page Choosing a distance and time 14 Forerunner 301 Owner s Manual 5 Check the Pace Speed field to ensure that the calculated pace speed based on your distance and time inputs seems reasonable If not make changes to the Distance and Time fields Then highlight Done and press ente
36. get field your goal during the step and press enter Then select a target from the menu Select None if you do not want to set a target for this step Below Target enter a goal speed or heart rate value for this step if necessary HORKOUT STEP DURATION OlSTAHCE 0 50mi TARGET SPEED If this is a rest lap select the Rest Lap field and then select Yes Creating rest laps affects your workout history see Viewing Workout History Press mode to finish setting up this step To enter another step select lt Add New Step gt and press enter Then repeat steps 6 11 19 13 To repeat steps add a new step after existing steps you want to repeat Select Repeat from the Duration field From the Back to Step field select the step you want to return to Then select a number of repetitions from the Number of Reps field HOREOUT STEP CURATION aan BACK TO STEF 1 HUMBER OF REFS 4 Repeating steps in a workout 14 Press mode to exit Starting Workouts Once you begin an advanced workout the Forerunner displays each step of the workout including the name of the step the goal if any and several pages of workout data To start an advanced workout 1 Press mode to access Menu mode 2 Select Training Assistant and then Advanced Workout 20 Highlight the workout you want to start and press enter If you have previously scheduled workouts from Garmin Training Center on your Forerunner highlight o
37. ght Approx 2 75 oz 78 g Temperature Range 4 F to 140 F 20 C to 60 C operating Display 100 x 64 pixels W 1 44 x H 0 92 36 49 mm x 23 35 mm Power Input Rechargeable built in lithium ion battery Battery Life 14 hours typical use 52 Performance Receiver 12 parallel channel Acquisition Time Warm Start Approx 15 seconds Cold Start AutoLocate Approx 5 minutes Approx 45 seconds Update Rate 1 second continuous GPS Accuracy lt 15 meters RMS 95 typical Velocity Accuracy 0 1 knot RMS steady state Dynamics Performs to specifications to 6 g s Antenna Built in patch Subject to accuracy degradation to 100 m 2DRMS under the U S DOD imposed Selective Availability program when activated Accuracy depends on view of the sky 99 clear view 95 typical Forerunner 301 Owner s Manual Heart Rate Monitor Transmission Range 90 110 cm Case ABS plastic water resistant Transmission Frequency 127 kHz 2 kHz Biocompatibility complhiant Size 11 05 x 1 34 x 0 43 Accuracy may be degraded by poor sensor contact electrical 296 mm x 34 mm x 11 mm interference and receiver distance from transmitter Elastic Strap Length Specifications subject to change without notice 12 6 25 2 32 64 cm Weight 1 55 oz 44 g Temperature Range 4 F to 140 F 20 C to 60 C operating Battery CR2032 3 V 180 mAh Battery Life 18 months 1 hour per day
38. hold will move no more than 3 bpm at a time It takes the Forerunner at least four or five workouts to adjust to a different runner so don t worry if you let someone else borrow tt Ifyou turn off AutoLearn and then turn it back on in the future the Forerunner restores all old AutoLearn data automatically For more information about heart rate zones and AutoLearn see Training with Heart Rate Zones in the Appendix NOTE Currently AutoLearn works only in Running mode Heart Rate zones for Biking mode and Other mode are based on your maximum heart rate 44 To turn on AutoLearn 1 Press mode to access Menu mode Then highlight Settings and press enter Highlight Running and press enter Highlight Set HR Zones and press enter Highlight the Zones field and press enter Then select AutoLearn OHE 53 16 bpm 168 5bpm AutoLearn only works for Running mode not for Biking or Other modes Forerunner 301 Owner s Manual Setting HR Zones Manually If you know your maximum heart rate you can enter it and allow the Forerunner to calculate your heart rate zones automatically You can also enter your heart rate zones manually To base heart rate zones on your max HR 1 Press mode to access Menu mode Then highlight Settings and press enter 2 Highlight the sport you want to change heart rate zones for and press enter 3 Highlight Set HR Zones and press enter 4 Highlight the Max H
39. ight LAPS ACCRUED History and press enter OPTS 2 Highlight By Week and press enter DELETE ENTIRE PUN 3 Press to scroll through the list of weeks As you BEST OM latai lab scroll workout totals for each week appear below the list of workouts To delete laps from a run 1 While viewing details for a workout highlight View Laps and press enter 2 Highlight the lap you want to delete and press enter Then highlight Delete Lap and press enter 3 Highlight Yes and press enter to delete the lap 4 Highlight a week and press enter to view the workouts in that week by day Forerunner 301 Owner s Manual 27 Viewinc Workout HISTORY To view history totals 1 Press mode to access Menu mode Then select Run History Bike History or Other History Highlight History Totals and press enter Totals appear for distance time and calories for all of your saved workouts WEH MEER S To view history by weeks highlight View Weeks and press enter To delete old workout history 1 Press mode to access Menu mode Then select Run History Bike History or Other History Highlight Delete and press enter Select an option to delete old workouts e To delete all workouts in a sport select Delete Sport Then select a sport e To delete all workouts select Delete All This option deletes all history from all sports Highlight Yes and press enter to delete the workouts ph MLOER THANH 1
40. kouts according to the following criteria e Train for a certain distance and rest for a certain amount of time Train for a certain distance and rest for a certain distance Train for a certain amount of time and rest for a certain amount of time Train for a certain amount of time and rest for a certain distance als SET DIST amp REST DIST Ak SET TIME amp REST TIME Ak SET TIME amp REST DIST Select a workout option from the Interval Workout menu To create and save more advanced workouts involving varied distances rest times and repeats refer to the next section Advanced Workouts To create an interval workout 1 Press mode to access Menu mode Then highlight Training Assistant and press enter Highlight Interval Workout and press enter Select an option from the Interval Workout page according to how you want to set up intervals 4 Enter distance or time values into the appropriate fields 5 Highlight the Reps field and select the number of times you want to repeat each interval 6 Highlight Done and press enter DOHNE Forerunner 301 Owner s Manual VWorKOUTS gt INTERVAL WORKOUTS Data for the Interval workout appears on the Lap page in When you complete all steps in your interval workout a Timer mode Once you begin your workout press the A and banner appears arrows to view other data pages in Timer mode An audible alarm sounds when you reach a rest lap
41. lly switches to the correct sport when you select an advanced workout For example if you try to start a Running workout while you are in Biking mode the Forerunner changes to Running mode automatically HEARTEATE LAF TIME 7 D S0mi AT S 00 5 re rr oe LAF DIST LAP PACE 0 00 00 O OOmi 0 00 ti _ bpm 2 02 00 Ho TARGET Other advanced workout data pages Editing Workouts You can edit workouts within Garmin Training Center or directly in the Forerunner However if you edit workouts in the Forerunner your changes may be temporary Garmin Training Center serves as the master list of workouts if you edit a workout in the Forerunner the changes will be overwritten the next time you transfer workouts from Garmin Training Center To make a permanent change to a workout edit the workout in Garmin Training Center and then transfer it to your Forerunner To edit an advanced workout 1 Press mode to access Menu mode 2 From Menu mode select Training Assistant and then Advanced Workout 3 If you have loaded workouts from Garmin Training Center on your Forerunner highlight View All and press enter 4 Highlight the workout you want to change and press enter Then highlight Edit Workout and press enter 22 5 Select the step you want to edit and press enter Then make any necessary changes and press mode 6 Edit other steps as necessary Then press mode to exit To delete an advanced worko
42. made at no charge to the customer for parts or labor provided that the customer shall be responsible for any transportation cost This warranty does not cover failures due to abuse misuse accident or unauthorized alteration or repairs THE WARRANTIES AND REMEDIES CONTAINED HEREIN ARE EXCLUSIVE AND IN LIEU OF ALL OTHER WARRANTIES EXPRESS OR IMPLIED OR STATUTORY INCLUDING ANY LIABILITY ARISING UNDER ANY WARRANTY OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE STATUTORY OR OTHERWISE THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS WHICH MAY VARY FROM STATE TO STATE IN NO EVENT SHALL GARMIN BE LIABLE FOR ANY INCIDENTAL SPECIAL INDIRECT OR CONSEQUENTIAL DAMAGES WHETHER RESULTING FROM THE USE MISUSE OR INABILITY TO USE THIS PRODUCT OR FROM DEFECTS IN THE PRODUCT Some states do not allow the exclusion of incidental or consequential damages so the above limitations may not apply to you 56 Garmin retains the exclusive right to repair or replace the unit or software or offer a full refund of the purchase price at its sole discretion SUCH REMEDY SHALL BE YOUR SOLE AND EXCLUSIVE REMEDY FOR ANY BREACH OF WARRANTY To obtain warranty service contact your local Garmin authorized dealer or call Garmin Product Support for shipping instructions and an RMA tracking number The unit should be securely packed with the tracking number clearly written on the outside of the package The unit should then be sent freight charges prepaid
43. n beginning on page 9 to take advantage of the Forerunner s training features Q NOTE You can turn off the GPS receiver and use the Forerunner indoors See Changing General Settings in the Customizing section Forerunner 301 Owner s Manual Main Modes Press the mode button to switch between Timer mode and Menu mode TIHE Timer Mode Current date and time A NAVIGATION GA SETTINGS Menu Mode Forerunner Icons Battery icon changes to show it is charging Timer icon appears when timer starts Satellite icon flashes when acquiring satellite signals Heart Rate icon stops flashing when receiving data MultiSport icon appears during MultiSport workouts see page 23 GETTING STARTED gt Main Moves From Timer mode press the A and v arrows to access data pages the Lap page Heart Rate page and Custom page 11s p Ep HEARTRATE LAF TIME LAF DIST D I Osee Oae 1 Shem I Lap Page Heart Rate Page LAF FACE Custom Page The Heart Rate page appears when you are wearing the heart rate monitor and receiving heart rate data Your heart rate appears next to the solid heart icon 7 in Timer mode The Heart Rate page displays your heart rate along with your average heart rate and heart rate zone which can help you determine the intensity of your workout For more information on heart rate zones see Training with Heart Rate Zones in the Appendix GETTING ST
44. ne of the four options Today s Workouts lists the workouts you scheduled for today in Garmin Training Center e By Date lists all scheduled workouts by date e Favorites lists all unscheduled workouts e View All lists all workouts L FAVORITES WEL ALL Highlight Do Workout and press enter Forerunner 301 Owner s Manual DIST TO Go f PRESS START RUH FOR TO BEGIN 0 50mi Lodder 8 6 5 00 5 30 n ee m TH I Once you press start the name and goal of the first workout step appear During the workout press the A and Y arrows to view more data pages To view the Heart Rate Lap and Timer pages press mode until you see Timer mode Press mode again to return to the advanced workout pages The goal range for pace in this workout is 5 00 mi 5 30 mi As you approach 5 30 mi the field fills with black from the bottom to the top As you approach 5 00 mi the field fills with black from the top to the bottom When you are outside of your goal range the field fills with black completely TN __ Workouts gt ADVANCED WORKOUTS Advanced Workouts are sport specific which means you create workouts for a specific sport and you must do them in that sport For example if you want to create an advanced workout in the Forerunner for Biking you must switch to Biking mode When you create workouts in Garmin Training Center just save the workout in the correct sport folder The Forerunner automatica
45. nformation 55 Satellite Icon 5 Satellite Signals 36 acquiring 4 Serial Number 1 54 Settings changing 37 45 sport settings 39 40 Sounds changing 38 Specifications 52 53 Speed Alert 10 Speed Zones and alerts 10 setting 42 Sport changing 6 8 Start Stop Button 6 T Time changing 37 Timer Icon 5 Timer Mode 5 viewing laps 27 Wrist Strap Time Alert 9 adding extension 3 Time Zone removing 51 setting 7 Total Distance See also Rest Distance Troubleshooting 49 U Units of Measure 37 Up and Down Buttons 6 USB 1 50 User Profile setting 7 Use Indoors 39 V Virtual Partner 14 15 workout history 26 W Waterproof 51 Workout History deleting 27 28 totals 28 viewing 25 Forerunner 301 Owner s Manual For the latest free software updates excluding map data throughout the life of your Garmin products visit the Garmin Web site at www garmin com Copyright 2004 2006 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151 Street Olathe Kansas 66062 U S A Garmin Europe Ltd Unit 5 The Quadrangle Abbey Park Industrial Estate Romsey SO51 9DL U K Garmin Corporation No 68 Jangshu 2 Road Shijr Taipei County Taiwan www garmin com Part Number 190 00370 00 Rev F
46. ode Then select Navigation Highlight Routes and press enter 3 Highlight lt Create New gt and press enter FOLLOW Press enter to add a Location to your route Then find the Location you want to add using the To find and navigate a route instructions for finding Locations see To find and 1 Press mode to access Menu mode Then select go to a Location Highlight the correct Location and Navigation press enter 2 Select Routes 2 Highlight List All and press enter O Semi 3 Highlight the route you want to follow and press eae enter Then highlight Follow and press enter A DELETE menu appears FOLLOL 34 Forerunner 301 Owner s Manual 4 Select the point you want to route to as described in 5 When you are finished making changes select the previous procedure Your route appears on the Follow or press mode to exit Map To delete a route 1 Press mode to access Menu mode Then select Navigation N Select Routes 3 Highlight List All and press enter To stop navigating a route 4 Highlight the route you want to delete and press enter Then highlight Delete and press enter Select 1 Press mode to access Menu mode Then select nn Yes to delete the route Navigation 2 Highlight Stop GoTo and press enter To delete all routes 1 Press mode to access Menu mode Then select To edit a route Navigation 1 Press mode to access Menu mode Then select ie 2 Select Routes Navigation aan 2
47. of the heart rate monitor to receive your heart rate Be sure to stand at least six feet away from other heart rate monitors while the Forerunner is trying to pair with your heart rate monitor and begin receiving heart rate data Once the Forerunner pairs with your heart rate monitor you can go near other heart rate monitors without fear of interference For more information on pairing interference and troubleshooting see pages 48 49 in the Appendix To position the heart rate monitor 1 Push one tab on the elastic strap through the slot in the heart rate monitor 2 Wet both sensors on the back of the heart rate monitor to create a strong connection between your pulse and the transmitter Sensors Oa 3 Attach the strap to the other side of the heart rate monitor around your chest Forerunner 301 Owner s Manual A NOTE If you have trouble with erratic heart rate readings bikers especially position the transmitter on your back instead of your chest or try applying electrode gel 4 Tighten or loosen the strap as necessary so that it fits snugly against your body Position the Forerunner For best results wear the Forerunner 301 on your wrist as you would wear a watch with the face oriented toward the sky This position allows the GPS antenna to acquire satellite information quickly and easily Do not adjust the Forerunner too tightly around your wrist as it may cut off blood circulation If nee
48. onal computer Charge the Forerunner 301 for three hours before you begin using it Be sure the USB port weather cap and surrounding area are thoroughly dry before charging or connecting to a personal computer to prevent corrosion To charge the Forerunner 1 Turn the Forerunner over and pull back the weather cap from the USB port on the back of the unit Forerunner 301 Owner s Manual GETTING STARTED gt CHARGE THE BATTERY 2 Locate the A C Charger included in the product box Plug the mini USB end of the charger into the USB port on the Forerunner Then plug the A C charger into a standard wall outlet NOTE The unit will not charge outside the tempera ture range of 0 C 50 C 32 F 122 F Back View without strap Serial number Speaker Access USB port here hidden by weather cap GETTING STARTED gt POSITION THE HEART Rate Monitor Position the Heart Rate Monitor Wear the heart rate HR monitor directly on your skin just below the breastplate It should be snug enough to stay in place during your workout When positioned correctly the heart rate monitor automatically transmits your heart rate to the Forerunner 301 Your heart rate appears next to a heart icon in Timer mode on the Forerunner see page 5 To begin displaying your heart rate on the Forerunner you must turn on the Forerunner and bring it within range of the heart rate monitor The Forerunner must be within 90 110 cm 35 43 in
49. onitor and set up the Forerunner for your first workout Workouts Learn to create and customize workouts on your Forerunner from simple timed training to advanced interval workouts Navigation Learn to use the navigating features of your Forerunner including how to view the Map mode save locations create routes and find your way home Forerunner 301 Owner s Manual i INTRODUCTION gt TABLE OF CONTENTS Introduction Getting Started 1 Charge the Battery eee l Position the Heart Rate Monitor 2 Position the Forerunner 060 3 Acquire Satellite Signals 4 Main MOGES sti aceccisicsantetsnadeseneistanvees 5 PIS eree E 6 Set Your Time Zone and User Profile 7 Choose Your Sport ccccsseeeceeeeees 8 Workouts sesiscssscsictbeweicintectevnenorceds 9 Basic Workouts cccccccscsseseseseeees 9 Using Time and Distance Alerts 9 Using Pace Speed Alerts 10 Using Heart Rate Alerts 11 Setting Auto Pause 12 Setting Auto Lap l5 Working Out with Virtual Partner 14 Interval Workouts cccceseseeeees 16 Advanced Workouts ccccsseeceees 18 Creating Workouts 18 Starting Workouts cceee 20 ii Editing Workouts cccceees v8 MultiSport Workouts 23 Using MultiSport Manually 23 Auto MultiSport Workouts 24 Viewing Workout History 25 Navigating with Forerunner 29 Navigating with the Map
50. or these speed zones are entered by default and may not match your personal abilities After you enter appropriate speed zones you can use these zones to set your pace speed alerts or use them as targets in advanced workouts For more information see Basic Workouts and Advanced Workouts 42 To change your speed zones if Press mode to access Menu mode Then highlight Settings and press enter Highlight the sport you want to change speed zones for and press enter Highlight Set Speed Zones and press enter Select the speed zone you want to change Then enter minimum and maximum pace speed values Other sport mode shown 4 Highlight the zone you want to change and press enter Enter a minimum pace speed for that zone and select OK Then enter a maximum pace speed for that zone and select OK 5 Repeat step 4 for each zone you want to change Forerunner 301 Owner s Manual Setting Heart Rate Zones A heart rate zone is simply a certain range of beats per minute Heart rate zones are generally based on a percentage of your maximum heart rate and are numbered from 1 to 5 based on intensity 1 lowest 5 highest About AutoLearn For each sport the Forerunner 301 contains a set of default heart rate zones which may not reflect your heart rate zones accurately Consequently the Forerunner employs an extremely valuable feature called AutoLearn which can automatically determine
51. ou measure and improve your fitness by knowing and applying these principles 46 e Your heart rate is a good measure of workout intensity e Training in certain heart rate zones can help you improve cardiovascular capacity and strength e Knowing your heart rate zone can prevent you from overtraining and decrease your risk of injury See Table 1 to learn the benefits of training in each heart rate zone How does the Forerunner determine my heart rate zones If you know your maximum heart rate you can enter it and allow the Forerunner to calculate your heart rate zones based on the percentages shown in Table 1 see Setting HR Zones Manually in the Customizing section However the Forerunner 301 has a built in feature called AutoLearn which determines your heart rate zones automatically and continues to adjust them as your fitness level improves To determine your heart rate zones the Forerunner pinpoints your lactate threshold the point where your body switches from aerobic energy consumption to anaerobic energy Forerunner 301 Owner s Manual consumption The lactate threshold is a good way to To view your lactate threshold as determined by the measure your fitness level because unlike your maximum Forerunner view your heart rate zones as described in heart rate it is easily measured without pushing yourself to Setting Heart Rate Zones Your lactate threshold is the the point of exhaustion The Fo
52. r DISTANCE 3 117 DOHE To set up a workout by time amp pace speed 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Virtual Partner and press enter Then highlight Set Time amp Pace Speed and press enter 3 Highlight the Time field and press enter Select a time from the menu that appears or select Custom to enter your own time value 4 Enter a pace speed in the Pace Speed field Forerunner 301 Owner s Manual VWorkoutTs gt VIRTUAL PARTNER 5 Check the Distance field to ensure that the calculated distance seems reasonable Then highlight Done and press enter To set up a workout by distance amp pace speed 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Virtual Partner and press enter Then highlight Set Distance amp Pace Speed and press enter 3 Highlight the Distance field and press enter Select a distance from the menu that appears or select Custom to enter your own distance value 4 Enter a pace speed in the Pace Speed field 5 Check the Time field to ensure that the calculated time seems reasonable Then highlight Done and press enter To end a workout early 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight End Partner Run and press enter VWorkouTS gt INTERVAL WORKOUTS Interval Workouts You can create simple interval wor
53. r back into place Forerunner 301 Owner s Manual Safety Information WARNING Always consult your physician before beginning or modifying any exercise program If you have a pacemaker or other implanted electronic device consult your physician prior to using a heart rate monitor CAUTION The Forerunner and heart rate monitor are consumer devices not medical devices and could suffer from interference from external electrical sources The heart rate readings are for reference only and no responsibility can be accepted for the consequences of any erroneous readings WARNING The Forerunner 301 contains a lithium ion rechargeable battery The battery used in this device may present a risk of fire or chemical burn if mistreated Do not recharge out of the unit disassemble heat above 140 F 60 C or incinerate WARNING The Global Positioning System GPS is operated by the United States government which is solely responsible for its accuracy and maintenance The system is subject to changes which could affect the accuracy and performance of all GPS equipment Although the Garmin Forerunner 301 is a precision electronic NAVigation AID NAVAID any NAVAID can be misused or misinterpreted and therefore become unsafe CAUTION IT IS THE USER S RESPONSIBILITY TO USE THIS PRODUCT PRUDENTLY THIS PRODUCT IS INTENDED Forerunner 301 Owner s Manual APPENDIX gt SAFETY INFORMATIO TO BE USED ONLY AS A NAVIGATIONAL AID AND MUST
54. rerunner determines your lower heart rate listed for Zone 5 lactate threshold from workout data and uses it to calculate ee your heart rate zones A NOTE To calculate your heart rate zones with Au toLearn you must spend some time above your lactate threshold during your workout of Max S0 60 Relaxed easy pace rhythmic breathing Beginning level aerobic training reduces stress 2 60 70 as cortona bis aeo i i Basic cardiovascular training good recovery pace conversation possible Table 1 3 70 80 ch pane TET R Improved aerobic capacity optimal cardiovascular training 80 90 al uncommon Improved anaerobic capacity and threshold improved speed 5 90 100 a a ial i Pees Anaerobic and muscular endurance increased power Forerunner 301 Owner s Manual 4 APPENDIX gt HEART RATE Monitor INFORMATION Heart Rate Monitor Information What is pairing and how does it work Pairing occurs automatically when you turn on the Forerunner and you are wearing the heart rate monitor Pairing allows the Forerunner to receive reliable heart rate data from your heart rate monitor by means of a secure digital signal When you put on the heart rate monitor it begins transmitting heart rate data plus a unique randomly selected code When you turn on the Forerunner it begins listening for data from the heart rate monitor Once the Forerunner hears two or more transmissions of heart rate data that contain the sam
55. sit 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 Auto Lap and Auto Pause are registered trademarks and Virtual Partner AutoLearn Garmin Training Center and MultiSport are trademarks of Garmin Ltd or its subsidiaries and may not be used without the express permission of Garmin February 2006 Part Number 190 00370 00 Rev F Printed in Taiwan INTRODUCTION INTRODUCTION Appendix Review cleaning instructions and information about Garmin Training Center the heart rate monitor and Thank you for choosing the Garmin Forerunner 301 heart rate zones Be sure to read the Safety Information personal trainer Once you begin training with the heart in this section to learn how to use your Forerunner 301 rate monitor building simple and advanced workouts and and the heart rate monitor safely and responsibly tracking your workout history the Forerunner 301 will soon become your indispensable training partner Index Contains a comprehensive index by subject To get the most out of your new Forerunner please review the Quick Start Guide and this Owner s Manual Consult the following sections to find valuable information Always consult your physician before you begin or modify any exercise program Getting Started Charge your Forerunner learn to position and use the heart rate m
56. stopped Forerunner 301 Owner s Manual To set Auto Pause 1 Press mode to access Menu mode Then highlight Training Assistant and press enter Highlight Auto Pause Lap and press enter Press enter to open the Auto Timer Pause menu Then select On and press enter 4 Select the Pause When field and choose Stopped or Custom 5 If you selected Custom enter a pace speed to trigger the automatic pause 6 Press mode repeatedly to exit Setting Auto Lap You can set the Forerunner 301 to lap automatically after you travel a certain distance This setting 1s helpful for comparing your performance over different parts of a workout each mile or kilometer for example To set Auto Lap 1 Press mode to access Menu mode Then highlight Training Assistant and press enter Forerunner 301 Owner s Manual Highlight Auto Pause Lap and press enter Highlight the Auto Lap Trigger field and press enter Then select On and press enter AUTO TIMER PAUSE PAUSE HHEH po EA OFF AUTO LAP TRIGGER iii LAP DISTANCE 1 00mi Select the Lap Distance field and select a distance from the menu or select Custom If you selected Custom enter a distance to trigger the automatic lap Press mode repeatedly to exit 13 Workouts gt VIRTUAL PARTNER Working Out with Virtual Partner A NOTE Alerts Auto Pause and Auto Lap still function Meet your Virtual Partner a unique tool designed when you train with Virtual Partn
57. t the spring bar into the wrist band and place one side of the bar into one pinhole 4 Compress the spring bar and snap it into the other pinhole Repeat with the other spring bar Forerunner 301 Owner s Manual APPENDIX gt CARING FOR THE FORERUNNER Storage Do not store the Forerunner 301 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 workout history locations and tracks is retained indefinitely in the unit s memory without the need for external power It is always a good practice to back up important user data by manually recording it or downloading it to a personal computer PC software for the Forerunner 301 is included in the product box Water Immersion The Forerunner 301 is waterproof to IEC Standard 60529 IPX7 It can withstand immersion in 1 meter of water for 30 minutes Prolonged submersion can cause damage to the unit After submersion be certain to wipe dry and air dry the unit before using or charging To resolve problems that cannot be remedied using this guide contact Garmin Customer Support at 800 800 1020 in the U S A or 44 0870 8501241 in Europe 51 APPENDIX gt SPECIFICATIONS Specifications Physical Case Fully sealed high impact plastic alloy waterproof to IEC 60529 IPX7 standards waterproof to 1 meter for 30 minutes Size 3 26 x 1 71 x 0 69 82 8 mm x 43 4 mm x 17 5 mm Wei
58. time the backlight stays on and 2 Highlight General and press enter the amount of screen contrast A NOTE Use a low backlight timeout setting to conserve battery power 5 GEHERAL Ea Pan H RUNHING 4 SET UNITS om BIKING lt E SET DISPLAY OTHER lt gt SET HEART MONITOR Select the General Settings page Forerunner 301 Owner s Manual 37 To turn on automatic scrolling for data pages 1 From the General Settings page select Set Display 2 Highlight the Data Page field and press enter Select a speed setting for the automatic scrolling or select Manual Switch to view these pages with the A and arrows only BACKLIGHT 15 SECONDS WHAHJAL SHITCH E MANUAL SHITCH When you turn on automatic scrolling the Timer mode data pages Lap Heart Rate Custom and Timer appear automatically one after the other during your workout To turn off or reset HR monitor scanning 1 From the General Settings page select Set Heart Monitor 2 Press enter to select the Heart Rate Monitor field Select Off to turn off the monitor Highlight Restart Scan and press enter to reset heart rate monitor scanning if the Forerunner receives erratic readings 38 To lap automatically when you press stop 1 From the General Settings page select Set Lap on Stop 2 Press enter to select the Lap on Stop field Select Yes to end the current lap each time you press the stop button A NOTE You can also end a lap m
59. to any Garmin warranty service station A copy of the original sales receipt 1s required as the proof of purchase for warranty repairs Garmin International Inc Tel 913 397 8200 Fax 913 397 8282 Garmin Europe Ltd Tel 44 0870 8501241 Fax 44 0870 8501251 Online Auction Purchases Products sold through online auctions are not eligible for rebates or other special offers from Garmin Online auction confirmations are not accepted for warranty verification To obtain warranty service an original or copy of the sales receipt from the original retailer is required Garmin will not replace missing components from any package purchased through an online auction Forerunner 301 Owner s Manual International Purchases A separate warranty is provided by international distributors for units purchased outside the United States This warranty is provided by the local in country distributor and this distributor provides local service for your unit Distributor warranties are only valid in the area of intended distribution Units purchased in the United States or Canada must be returned to the Garmin service center in the United Kingdom the United States Canada or Taiwan for service The Forerunner is fastened shut with screws Any attempt to open the case to change or modify the unit in any way will void your warranty and may result in permanent damage to the equipment FCC Compliance The Forerunner 301 complies with Part 15 of the
60. ut 1 Press mode to access Menu mode 2 From Menu mode select Training Assistant and then Advanced Workout 3 Highlight View All and press enter gt Highlight the workout you want to delete and press enter Then highlight Delete Workout and press enter 5 Highlight Yes and press enter to delete the workout Forerunner 301 Owner s Manual MultiSport Workouts Triathletes duathletes and other multisport competitors can take advantage of the Forerunner s MultiSport workouts When you set up a MultiSport workout you can switch between sport modes and still view your total time and distance for all sports For example you can switch from Biking mode to Running mode and view your total time and distance for biking and running throughout your workout The Forerunner stores the MultiSport workout in History and includes total time distance average heart rate and calories for all sports in the workout For more information see Viewing Workout History You can create and use MultiSport workouts manually or you can preset MultiSport workouts for races and other events Using MultiSport Manually You can create a manual MultiSport workout by changing sport modes during your workout without resetting the timer When you change sport modes a MultiSport icon Forerunner 301 Owner s Manual Workouts gt MuttiSport WorkouTS appears on each page in Timer mode and a MultiSport timer page is added to the
61. you must use Garmin Training Center 18 To create an advanced workout using the Forerunner 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Advanced Workout and press enter WORKOUTS CREATE HEH E eee AR BY DATE L FAVORITES WEL ALL Scheduled workouts Scheduled workouts not loaded loaded 3 Ifyou have not loaded scheduled workouts from Garmin Training Center press enter to create a new workout If you have loaded scheduled workouts from Garmin Training Center highlight View All and press enter Then highlight lt Create New gt and press enter 4 Highlight the workout name Run 000 Bike 000 or Other 000 and press enter to change the name of the workout Forerunner 301 Owner s Manual EDIT WORKOUT HAME 8 LADDER B 6 4 20 USE ENTER TO EDIT UWP OOWN T SELECT A NOTE To create a workout name with spaces you must select a space from the character menu 5 Highlight 1 Open No Target and press enter Then select Edit Step and press enter 6 Highlight the Duration field how long you want the step to last and press enter Then select a duration If you select Open you can end the step during your workout by pressing lap 7 Below Duration enter the value where you want the HORKOUT STEP CURATION DISTANCE Forerunner 301 Owner s Manual 10 ae step to end 12 Workouts gt ADVANCED WorkKouTS Highlight the Tar

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