Garmin 920XT Wheelchair User Manual
Contents
1. Setting a Training Target The training target feature works with the Virtual Partner feature so you can train toward a set distance distance and time distance and pace or distance and speed goal This feature can be used with the running cycling and other single sport activity profiles excludes swimming During your training activity the device gives you real time feedback about how close you are to achieving your training target 1 Select gt Training gt Set a Target 2 Select an option e Select Distance Only to select a preset distance or enter a custom distance e Select Distance and Time to select a distance and time target The time target can be entered manually use prediction based on your VO2 max estimate or use your personal record time Select Distance and Pace or Distance and Speed to select a distance and pace or speed target The training target screen appears indicating your estimated finish time Estimated finish time is based on your current performance and the time remaining Select IP to start the timer 4 lf necessary select to view the Virtual Partner screen a o Training 5 After you complete your activity select gt gt Save A summary screen appears indicating that you finished ahead of or behind the target Cancelling a Training Target 1 During the activity select A to view the target screen 2 Hold 3 Select Cancel Target gt Yes Racing a Previous Acti2. Yes to exit sleep mode NOTE If you forget to put the device into sleep mode you can enter your sleep and wake times manually into your Garmin Connect account to recover your sleep statistics Training Indoors The device includes indoor activity profiles for running cycling and swimming You can turn off GPS when you are training indoors or to save battery life NOTE Any change to the GPS setting is saved to the active profile Select gt Activity Settings gt GPS gt Off When running with GPS turned off speed and distance are calculated using the accelerometer in the device The accelerometer is self calibrating The accuracy of the speed and distance data improves after a few outdoor runs using GPS Workouts You can create custom workouts that include goals for each workout step and for varied distances times and calories You can create workouts using Garmin Connect or select a training plan that has built in workouts from Garmin Connect and transfer them to your device You can schedule workouts using Garmin Connect You can plan workouts in advance and store them on your device Following a Workout From the Web Before you can download a workout from Garmin Connect you must have a Garmin Connect account Garmin Connect 1 Connect the device to your computer 2 Go to www garminconnect com workouts 3 Create and save a new workout 4 Select Send to Device and follow the on screen instructions 5 Disconn
3. rt Editing a Location anna aaa Hr B g a Location eae ar Following a Course From the Web er Viewing Course Details iicic cicdecicccdiccssscssidacdicasceieicccccadecsteade 8 Deleting a Course Stopping Navigation ANT Sensors Putting On the Heart F Running Dynamics About vo2 Der E Set ng Your Hoa f ate Zones Pairing Your ANT Sensors Foot Pod Training with Po Setting Your Power Zones eensnnenneenenennnnn 11 VIRB REMOTE nennen Controlling a VIRB Action Camera 11 Customizing Your Device ed hotel Profile p Hang Auto Scroll Using UltraTrac Mod Power Save Timeout Settings Activity Tracking Settings Phone Notifications Enabling Blue ooth Notifi icati Viewing Notifications Managing NOUNCANONG ren 13 System Settings Setting t the Dever Sounds Changing the Units c Changing the Format Setting Data Recording A ea E te Shee end 14 Device Information ccssccsssssrsssstesseceesssseeesseeess 14 Specifications Forerunner S HRM Run S Device Care ere Cleaning the Device Me for Ue Be Rate china aa e E E E Support and Updates EEIE T PEE EEA Gettin More Information ate Improving GPS Satellite Reception one Resetting the Device Clearing User Data en All Default Set Table of Contents My daily step count do
4. you can select a different icon Select an accent color 4 Select a profile name or enter a custom name o Customizing Your Device 11 Duplicate profile names include a number for example Triathlon 2 5 Select an option e Select Use Default to create your custom profile starting from the system default settings e Select a copy of an existing profile to create your custom profile starting from one of your saved profiles NOTE If you are creating a custom multisport profile you are prompted to select two or more profiles and include transitions 6 Select an option e Select Edit Settings to customize specific profile settings Select Done to save and use the custom profile Deleting an Activity Profile 1 Select gt Settings gt Activity Profiles 2 Select a profile NOTE You cannot delete the active profile and you cannot delete a single sport profile that is contained within the active multisport profile 3 Select Remove Profile gt Yes Activity Settings These settings allow you to customize your device based on your training needs For example you can customize data screens and enable alerts and training features Customizing the Data Screens You can customize data screens based on your training goals or optional accessories For example you can customize one of the data screens to display your lap pace or heart rate zone 1 Select gt Activity Settings gt Data Screens 2 Select
5. Stats gt User Profile gt Heart Rate Zones 2 Select Default to view the default values optional The default values can be applied to running and cycling Select Running or Cycling 4 Select Preference gt Set Custom gt Based On 5 Select an option Select BPM to view and edit the zones in beats per minute Select Max HR to view and edit the zones as a percentage of your maximum heart rate Select HRR to view and edit the zones as a percentage of your heart rate reserve maximum heart rate minus resting heart rate 6 Select Max HR and enter your maximum heart rate 7 Select a zone and enter a value for each zone 8 Select Resting HR and enter your resting heart rate o About Heart Rate Zones Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness A heart rate zone is a set range of heartbeats per minute The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity Generally heart rate zones are calculated based on percentages of your maximum heart rate 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 y
6. a notification appears on your Forerunner device select an option e Select A to view the entire notification Select to dismiss the notification 2 If necessary select gt Smart Notifications to view all notifications Managing Notifications You can use your compatible mobile device to manage notifications displayed on your Forerunner device Select an option e If you are using an iOS device use the notification center settings on your mobile device to select the items to show on the device e If you are using an Android device use the app settings in the Garmin Connect Mobile app to select the items to show on the device System Settings Select gt Settings gt System e Language Changing the Device Language Time Settings Time Settings Backlight Settings Backlight Settings Sound Settings Setting the Device Sounds e Unit Settings Changing the Units of Measure Satellite Setting Changing the Satellite Setting Format Settings Format Settings e Data Recording Settings Data Recording Settings Changing the Device Language Select gt Settings gt System gt Language Time Settings Select gt Settings gt System gt Clock Time Format Sets the device to show time in a 12 hour or a 24 hour format Set Time Allows you to set the time manually or automatically based on your GPS position Background Sets the background color to black or white Use Profile
7. com for more information on running dynamics For additional theories and interpretations of running dynamics data you can search reputable running publications and websites Color Zone Percentile in Zone Cadence Range Vertical Oscillation Range Ground Contact Time Range Purple gt 95 gt 185 spm lt 6 7 cm lt 208 ms Blue 70 95 174 185 spm 6 7 8 3 cm 208 240 ms Green 30 69 163 173 spm 8 4 10 0 cm 241 272 ms Orange 5 29 151 162 spm 10 1 11 8 cm 273 305 ms Red lt 5 lt 151 spm gt 11 8 cm gt 305 ms Tips for Missing Running Dynamics Data If running dynamics data does not appear you can try these tips e Make sure you have the HRM Run accessory The HRM Run accessory has on the front of the module e Pair the HRM Run accessory with your Forerunner again according to the instructions e If the running dynamics data display zeros make sure the HRM Run module is worn right side up NOTE Ground contact time appears only while running It cannot be calculated while walking Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear you can try these tips e Reapply moisture to the electrodes and contact patches e Tighten the strap on your chest e Warm up for 5 10 minutes e Wash the strap after every seven uses Caring for the Heart Rate Monitor e Wear a cotton shirt or wet your shirt if suitable for your activity Synthetic fabrics that rub or f
8. gt On 2 Select an option Select Beats Per Minute to enter a value based on the cadence you want to maintain e Select Alert Frequency to customize the frequency of the beats e Select Sounds to customize the metronome sound 3 If necessary select Preview to listen to the metronome feature before you run 4 Select BACK to return to the timer screen 5 Select gt to start the timer 6 Go for a run The metronome starts automatically 7 During your run select amp to view the metronome screen 8 If necessary hold to change the metronome settings Using Auto Pause You can use the Auto Pause feature to pause the timer automatically when you stop moving or when your pace or speed drops below a specified value This feature is helpful if your activity includes stop lights or other places where you need to slow down or stop NOTE History is not recorded while the timer is stopped or paused 12 Customizing Your Device 1 Select gt Activity Settings gt Auto Pause 2 Select an option Select When Stopped to pause the timer automatically when you stop moving e Select Custom to pause the timer automatically when your pace or speed drops below a specified value Auto Lap NOTE The Auto Lap feature does not function during interval or custom workouts or pool swim mode Marking Laps by Distance You can use the Auto Lap feature to mark a lap at a specific distance automatically This feature is helpfu
9. soon as you finish recording the activity Workout and course downloads Allows you to browse for workouts and courses in Garmin Connect Mobile and wirelessly send them to your device Social media interactions Allows you to post an update to your favorite social media website when you upload an activity to Garmin Connect Mobile Notifications Displays phone notifications and messages on your Forerunner device Pairing Your Smartphone with Your Forerunner 1 Go to www garmin com intosports apps and download the Garmin Connect Mobile app to your smartphone 2 Bring your smartphone within 10 m 33 ft of your Forerunner device 3 From the Forerunner device select gt Settings gt Bluetooth gt Pair Mobile Device 4 Open the Garmin Connect Mobile app and follow the on screen instructions to connect a device The instructions are provided during the initial setup or can be found in the Garmin Connect Mobile app help Turning Off Bluetooth Technology From the Forerunner home screen select gt Settings gt Bluetooth gt Status gt Off e Refer to the owner s manual for your mobile device to turn off Bluetooth wireless technology Wi Fi Connected Features The Forerunner device has Wi Fi connected features The Garmin Connect Mobile app is not required for you to use Wi Fi connectivity Activity uploads to your Garmin Connect account Automatically sends your activity to your Garmin Connect account as soon
10. the first several minutes of an activity Recovery time The recovery time appears immediately following an activity The time counts down until it is optimal for you to attempt another hard workout Turning On the Recovery Advisor Before you can use the recovery advisor feature you must put on the heart rate monitor and pair it with your device Pairing Your ANT Sensors If your Forerunner was packaged with a heart rate monitor the devices are already paired For the most accurate estimate complete the user profile setup Setting Up Your User Profile and set your maximum heart rate Setting Your Heart Rate Zones 1 Select gt My Stats gt Recovery Advisor gt Status gt On 2 Goforarun Within the first several minutes of your run a recovery check appears showing your real time state of recovery 3 After your run select Save The recovery time appears The maximum time is 4 days and the minimum time is 6 hours Recovery Time of Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones The device has separate heart rate zones for running and cycling For the most accurate calorie data during your activity set your maximum heart rate You can also set each heart rate zone and enter your resting heart rate manually You can manually adjust your zones on the device or using your Garmin Connect account 1 Select gt My
11. the sky to locate satellite signals Your total number of steps taken during the day appears beneath the time of day 9 The step count is updated periodically TIP From the time of day screen you can select to view additional activity tracking data Using the Move Alert You must turn on activity tracking before you can use the move alert Sitting for prolonged periods of time can trigger undesirable metabolic state changes The move alert reminds you to keep moving After one hour of inactivity Move and the red bar appear The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds Go for a short walk at least a couple of minutes to reset the move alert Auto Goal Your device creates a daily step goal automatically based on your previous activity levels As you move during the day the device shows your progress toward your daily goal If you choose not to use the auto goal feature you can set a personalized step goal on your Garmin Connect account Sleep Tracking During sleep mode the device monitors your rest Sleep statistics include total hours of sleep periods of movement and periods of restful sleep Using Sleep Mode Before you can use sleep tracking you must be wearing the device 1 From the time of day screen select to view the activity tracking details 2 Hold to view the shortcut menu 3 Select Start Sleep Mode 4 When you wake select ENTER gt
12. the software to calculate your power zones automatically You can manually adjust your zones on the device or using your Garmin Connect account 1 From the home screen select gt My Stats gt User Profile gt Power Zones gt Based On 2 Select an option e Select Watts to view and edit the zones in watts e Select FTP to view and edit the zones as a percentage of your functional threshold power Select FTP and enter your FTP value Select a zone and enter a value for each zone 5 If necessary select Minimum and enter a minimum power value Row VIRB Remote The VIRB remote function allows you to control your VIRB action camera from a distance Go to www garmin com VIRB to purchase a VIRB action camera Controlling a VIRB Action Camera Before you can use the VIRB remote function you must enable the remote setting on your VIRB camera See the VIRB Series Owner s Manual for more information 1 Turn on your VIRB camera 2 Pair the VIRB camera with your Forerunner device Pairing Your ANT Sensors 3 On the Forerunner device select the VIRB accessory When the VIRB accessory is paired the VIRB screen is added to the data screens for the active profile 4 Select an option e Select Timer Start Stop to control the camera using the timer I gt Video recording automatically starts and stops with the Forerunner device timer e Select Manual to control the camera using the shortcut menu From the VIRB s
13. 15 wheel sizes 16 Wi Fi 1 15 connecting 6 7 workouts 3 4 loading 3 Z zones heart rate 10 power 11 time 13 18 Index www garmin com support 43 0 820 220230 0800 770 4960 385 1 5508 272 385 1 5508 271 45 4810 5050 E 331 55 69 33 99 52 001 855 792 7671 E ea B 35 1214 447 460 ANE 0861 GARMIN 427 646 Samm 27 0 11 251 9999 46 7744 52020 0808 238 0000 44 0 870 8501242 913 397 8200 1 800 800 1020 47 815 69 555 32 2 672 52 54 1 866 429 9296 420 221 985466 420 221 985465 358 9 6937 9758 39 02 36 699699 0800 0233937 00800 4412 454 44 2380 662 915 386 4 27 92 500 34 93 275 44 97 HELUSA TEs 886 2 2642 9199 ext 2 49 0 180 6 427646 20 ct Anruf a d deutschen Festnetz Mobilfunk max 60 ct Anruf Z CE M 2014 Garmin Ltd or its subsidiaries
14. 5 26 x 3 00 2170 24 x 1 1 4 1905 27x1 2145 24 x 1 75 1890 27 x 1 1 8 2155 16 Appendix Wheel Size L mm 27 x 1 1 4 2161 27 x 1 3 8 2169 650 x 35A 2090 650 x 38A 2125 650 x 38B 2105 700 x 18C 2070 700 x 19C 2080 700 x 20C 2086 700 x 23C 2096 700 x 25C 2105 700 x 28C 2136 700 x 30C 2170 700 x 32C 2155 700C Tubular 2130 700 x 35C 2168 700 x 38C 2180 700 x 40C 2200 Software License Agreement BY USING THE DEVICE YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT PLEASE READ THIS AGREEMENT CAREFULLY Garmin Ltd and its subsidiaries Garmin grant you a limited license to use the software embedded in this device the Software in binary executable form in the normal operation of the product Title ownership rights and intellectual property rights in and to the Software remain in Garmin and or its third party providers You acknowledge that the Software is the property of Garmin and or its third party providers and is protected under the United States of America copyright laws and international copyright treaties You further acknowledge that the structure organization and code of the Software for which source code is not provided are valuable trade secrets of Garmin and or its third party providers and that the Software in source code form remains a valuable trade secret of Garmin an
15. A GARMIN Forerunner 920XT Owner s Manual Triathlon GARMIN September 2014 Printed in Taiwan 190 01765 00_0A All rights reserved Under the copyright laws this manual may not be copied in whole or in part without the written consent of Garmin Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements Go to www garmin com for current updates and supplemental information concerning the use of this product Garmin the Garmin logo ANT Auto Lap Auto Pause Forerunner and Virtual Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries Garmin Connect Garmin Express HRM Run Vector and VIRB are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Android is a trademark of Google Inc The Bluetooth word mark and logos are owned by the Bluetooth SIG Inc and any use of such marks by Garmin is under license The Cooper Institute as well as any related trademarks are the property of The Cooper Institute Firstbeat and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd iOS is a registered trademark of Cisco Systems Inc used under license by Apple Inc Mac is a registered trademark of Apple Computer In
16. Battery type User replaceable CR2032 3 volts Battery life 1 year 1 hour per day Water rating 3 ATM NOTE This product does not transmit heart rate data while swimming From 20 to 60 C from 4 to 140 F Operating temperature range Radio frequency 2 4 GHz ANT wireless communications protocol protocol The device withstands pressure equivalent to a depth of 30 m For more information go to www garmin com waterrating Device Care NOTICE Avoid extreme shock and harsh treatment because it can degrade the life of the product Avoid pressing the keys under water Do not use a sharp object to clean the device Avoid chemical cleaners solvents and insect repellents that can damage plastic components and finishes Thoroughly rinse the device with fresh water after exposure to chlorine salt water sunscreen cosmetics alcohol or other harsh chemicals Prolonged exposure to these substances can damage the case Do not store the device where prolonged exposure to extreme temperatures can occur because it can cause permanent damage Cleaning the Device 1 Wipe the device using a cloth dampened with a mild detergent solution 2 Wipe it dry Caring for the Heart Rate Monitor NOTICE You must unsnap and remove the module before washing the strap A build up of sweat and salt on the strap can decrease the ability of the heart rate monitor to report accurate data
17. Color Sets the accent color for the time of day screen to be the same as the activity profile color Time Zones Each time you turn on the device and acquire satellites the device automatically detects your time zone and the current time of day Customizing Your Device 13 Setting the Time Manually By default the time is set automatically when the device acquires satellite signals 1 Select gt Settings gt System gt Clock gt Set Time gt Manual 2 Select Time and enter the time of day Setting the Alarm 1 Select gt Settings gt Alarm gt Status gt On 2 Select Time and enter a time Backlight Settings Select gt Settings gt System gt Backlight Mode Sets the backlight to turn on manually or for keys and alerts Timeout Sets the length of time before the backlight turns off Setting the Device Sounds The device sounds include key tones alert tones and vibrations Select gt Settings gt System gt Sounds Changing the Units of Measure You can customize units of measure for distance pace and speed and weight 1 Select gt Settings gt System gt Units 2 Select a measurement type 3 Select a unit of measure Changing the Satellite Setting By default the device uses GPS to locate satellites For increased performance in challenging environments and faster GPS position location you can enable GPS and GLONASS Using GPS and GLONASS reduces battery life more than us
18. Go to www garmin com HRMcare for detailed washing instructions e Rinse the strap after every use e Machine wash the strap after every seven uses Do not put the strap in a dryer e When drying the strap hang it up or lay it flat To prolong the life of your heart rate monitor unsnap the module when not in use User Replaceable Batteries Do not use a sharp object to remove batteries Keep the battery away from children 14 Device Information Never put batteries in mouth If swallowed contact your physician or local poison control center Replaceable coin cell batteries may contain perchlorate material Special handling may apply See www dtsc ca gov hazardouswaste perchlorate Contact your local waste disposal department to properly recycle the batteries Replacing the Heart Rate Monitor Battery 1 Use a small Phillips screwdriver to remove the four screws on the back of the module 2 Remove the cover and battery j 3 Wait 30 seconds 4 Insert the new battery with the positive side facing up NOTE Do not damage or lose the O ring gasket 5 Replace the back cover and the four screws NOTE Do not overtighten After you replace the heart rate monitor battery you may need to pair it with the device again Troubleshooting Support and Updates Garmin Express provides easy access to these services for Garmin devices Some services may not be available for your device e P
19. Records 2 Select a sport 3 Select a record to restore 4 Select Previous gt Yes NOTE This does not delete any saved activities Clearing a Personal Record 1 Select gt My Stats gt Records 2 Select a sport 3 Select a record to delete 4 Select Clear Record gt Yes NOTE This does not delete any saved activities Clearing All Personal Records 1 Select gt My Stats gt Records NOTE This does not delete any saved activities 2 Select a sport 3 Select Clear All Records gt Yes The records are deleted only for that sport History History includes time distance calories average pace or speed lap data and optional ANT sensor information NOTE When the device memory is full your oldest data is overwritten Viewing History 1 Select gt History gt Activities 2 Select an activity 3 Select an option e Select Details to view additional information about the activity e Select Laps to select a lap and view additional information about each lap e Select Map to view the activity on a map Select Delete to delete the selected activity Multisport History Your device stores the overall multisport summary of the activity including overall distance time calories and optional accessory data Your device also separates the activity data for each sport segment and transition so you can compare similar training activities and track how quickly you move through the transitions Transition history i
20. VO2 max estimates by age and gender EVES Percentile 20 29 30 39 40 49 50 59 60 69 70 79 Superior 95 55 4 54 52 5 48 9 45 7 42 1 Excellent 80 51 1 48 3 46 4 43 4 39 5 36 7 Good 60 45 4 44 42 4 39 2 35 5 32 3 Fair 40 41 7 40 5 38 5 35 6 32 3 29 4 Poor 0 40 lt 41 7 lt 40 5 lt 38 5 lt 35 6 lt 32 3 lt 29 4 Females Percentile 20 29 30 39 40 49 50 59 60 69 70 79 Superior 95 49 6 47 4 45 3 41 1 37 8 36 7 Excellent 80 43 9 42 4 39 7 36 7 33 30 9 Good 60 39 5 37 8 36 3 33 30 28 1 Fair 40 36 1 34 4 33 30 1 27 5 25 9 Poor 0 40 lt 36 1 lt 34 4 lt 33 lt 30 1 lt 27 5 lt 25 9 Data reprinted with permission from The Cooper Institute For more information go to www Cooperlnstitute org Wheel Size and Circumference The wheel size is marked on both sides of the tire This is not a 24 x 2 00 1925 comprehensive list You can also use one of the calculators 24 x 2 125 1965 available on the Internet 26 x 7 8 1920 26 x 168 1913 12 x 1 75 935 26 x 1 65 1952 14 x 1 5 1020 26 x 1 25 1953 14 x 1 75 1055 26 x 1 1 8 1970 16 x 1 5 1185 26 x 1 3 8 2068 16 x 1 75 1195 26 x 1 1 2 2100 18 x 1 5 1340 26 x 1 40 2005 18 x 1 75 1350 26 x 1 50 2010 20 x 1 75 1515 26 x 1 75 2023 20 x 1 3 8 1615 26 x 1 95 2050 22 x 1 3 8 1770 26 x 2 00 2055 22 x 1 1 2 1785 26 x 2 10 2068 24 x 1 1753 26 x 2 125 2070 24 x 3 4 Tubular 1785 26 x 2 35 2083 24 x 1 1 8 179
21. a screen 3 If necessary select Status gt On to enable the data screen 4 If necessary edit the number of data fields 5 Select a data field to change it Adding the Clock You can add the clock to the data screens loop for an activity profile 1 Select an activity profile 2 Select gt Activity Settings gt Data Screens gt Clock gt On Alerts You can use alerts to train toward specific heart rate pace time distance cadence and calories goals and to set run walk time intervals Setting Range Alerts A range alert notifies you when the device is above or below a specified range of values For example if you have an optional heart rate monitor you can set the device to alert you when your heart rate is below zone 2 and over zone 5 Setting Your Heart Rate Zones 1 Select gt Activity Settings gt Alerts gt Add New 2 Select the type of alert Depending on your accessories and the activity profile the alerts may include heart rate pace speed cadence and power 3 If necessary turn on the alert 4 Select a zone or enter a value for each alert Each time you exceed or drop below the specified range a message appears The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds Setting a Recurring Alert A recurring alert notifies you each time the device records a specified value or interval For example you can set the device to alert you every 30 minutes 1 S
22. and data screens A flashing icon means the device is searching for a signal A solid icon means the signal was found or the sensor is connected GPS status Bluetooth technology status Wi Fi technology status Heart rate status Foot pod status Speed and cadence status Power status VIRB camera status SBN eye a Going for a Run The first fitness activity you record on your device can be a run ride or any outdoor activity The device comes partially charged You may need to charge the device Charging the Device before starting the activity 1 Hold lt to turn on the device 2 Select 4 and to view the activity profiles 3 Select ENTER The timer screen for the selected activity profile appears 4 Go outside and wait while the device locates satellites It may take a few minutes The satellite bars turn green when the device is ready 5 Select gt to start the timer 6 Start your activity 7 After you complete your activity select gt to stop the timer 8 Select Save to save the activity and reset the timer A summary appears You can upload your activity to your Garmin Connect account Garmin Connect Charging the Device This device contains a lithium ion battery See the mportant Safety and Product Information guide in the product box for product warnings and other important information NOTICE To prevent corrosion thoroughly dry the contacts and
23. as you finish recording the activity Workouts and training plans Allows you to browse for and select workouts and training plans on the Garmin Connect site The next time your device has a Wi Fi connection the files are wirelessly sent to your device Software updates Your device downloads the latest software update when a Wi Fi connection is available The next time you turn on or unlock the device you can follow the on screen instructions to install the software update Setting Up Wi Fi Connectivity on Your Forerunner Before you can upload an activity wirelessly you must have an activity saved to your device and the timer must be stopped 1 Go to www garminconnect com start and download the Garmin Express application 2 Follow the on screen instructions to set up Wi Fi with Garmin Express TIP You can register your device at this time Your device attempts to upload your saved activity to your Garmin Connect account following each activity You can History also hold on your device to start uploading your saved activities Turning Off Wi Fi Technology From the Forerunner home screen select gt Settings gt Wi Fi gt Auto Upload gt Off Navigation You can use the GPS navigation features on your device to view your path on a map save locations and find your way home Adding the Map You can add the map to the data screens loop for an activity profile 1 Select an activity profile 2 Sel
24. ate is a number and position on the color gauge ANT Sensors 16 v02 Max Purple Superior Blue Excellent Green Good Orange Fair Red Poor VO2 max data and analysis is provided with permission from The Cooper Institute For more information see the appendix VO2 Max Standard Ratings and go to www Cooperlnstitute org Tips for Cycling VO2 Max Estimates The success and accuracy of the VO2 max calculation improves when your ride is a sustained and moderately hard effort and where heart rate and power are not highly variable Before your ride check that your Forerunner device heart rate monitor and power meter are functioning properly paired and have good battery life e During your 20 minute ride maintain your heart rate at greater than 70 of your maximum heart rate e During your 20 minute ride maintain a fairly constant power output e Avoid rolling terrain e Avoid riding in groups where there is a lot of drafting Recovery Advisor You can use your Garmin device paired with the heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout The recovery advisor feature includes recovery time and recovery check Recovery advisor technology is provided and supported by Firstbeat Technologies Ltd Recovery check The recovery check provides a real time indication of your state of recovery within
25. atic or does not appear see the troubleshooting tips Tips for Erratic Heart Rate Data Running Dynamics You can use your compatible Forerunner device paired with the HRM Run accessory to provide real time feedback about your running form If your Forerunner device was packaged with the HRM Run accessory the devices are already paired The HRM Run accessory has an accelerometer in the module that measures torso movement in order to calculate three running metrics cadence vertical oscillation and ground contact time NOTE The HRM Run accessory is compatible with several ANT fitness products and can display heart rate data when paired The running dynamics features are available only on some Garmin devices Cadence Cadence is the number of steps per minute It displays total steps right and left combined Vertical oscillation Vertical oscillation is your bounce while running It displays the vertical motion of your torso measured in centimeters for each step Ground contact time Ground contact time is the amount of time in each step that you spend on the ground while running It is measured in milliseconds NOTE Ground contact time is not available while walking Training with Running Dynamics Before you can view running dynamics you must put on the HRM Run accessory and pair it with your device Pairing Your ANT Sensors 1 If your Forerunner was packaged with the HRM Run accessory the devices are already pair
26. c Training Stress Score TSS Intensity Factor IF and Normalized Power NP are trademarks of Peaksware LLC Windows is a registered trademark of Microsoft Corporation in the United States and other countries Wi Fi is a registered mark of Wi Fi Alliance Corporation Other trademarks and trade names are those of their respective owners This product is ANT certified Visit www thisisant com directory for a list of compatible products and apps M N FAXRGTOO Table of Contents Introducti Status Icons Going for a Ri Charging the Device Saving Time with the Shortcut Menu Training Turning On Ac parle the Move Al rting About the Training Calendar Interval Workouts n Creating an Interval Workout i Staring ott Imterral WOrKOU i nina Stopping a Workout i Viewing Your Predicted Race Times Using Virtual Parner ona a Viewing Your Pers Restoring a Personal Record ee Clearing a Personal Record birisesi NEUERER Clearing All Personal Records 2u0u444nnn nn Vie ing History Multisport ae Swim History You Data Management Deleting Files Disconnecting the U en Re DSDS WWWWWWTRRRARRARRARDOODRBADWD WDR WW WU NDNDNDNID N 2oaasaine aaf 7 Map Features P Marking Your Location eee es asd Viewing Your Curren vation and Coordinates
27. cons 1 indoor training 3 11 intervals 2 workouts 4 K keys 1 14 L language 13 laps 1 lengths 2 locations 7 deleting 7 editing 7 M maps 7 updating 15 menu 1 metronome 12 multisport 2 5 N navigation 7 stopping 8 notifications 13 P pace 12 14 pairing smartphone 6 pairing ANT sensors 10 personal records 5 deleting 5 pool size 2 power force 1 meters 9 11 zones 11 product registration 15 profiles 2 11 12 activity 1 2 user 11 projected finish time 4 R racing 5 recovery 10 registering the device 15 replacing the battery 15 resetting the device 15 running dynamics 8 9 S satellite signals 15 saving activities 1 2 screen 14 settings 12 15 device 13 14 shortcuts 1 sleep mode 3 smartphone applications 6 pairing 6 software updating 15 version 15 software license agreement 17 specifications 14 speed 14 speed and cadence sensors 1 strokes 2 swimming 2 3 5 swolf score 2 system settings 13 T target 4 5 time 12 14 alerts 12 settings 13 time zones 13 timer 1 2 5 tones 12 14 training 1 4 6 12 plans 3 4 triathlon training 2 troubleshooting 9 15 16 U UltraTrac 13 unit ID 15 units of measure 14 updates software 15 uploading data 6 USB 15 disconnecting 6 user data deleting 6 user profile 11 vV vertical oscillation 8 vibration 14 VIRB remote 11 Virtual Partner 4 5 VO2 max 4 9 10 16 W walking intervals 12 watch mode 13
28. creen you can hold to control the camera Customizing Your Device Setting Up Your User Profile You can update your gender birth year height weight heart rate zone and power zone settings The device uses this information to calculate accurate training data 1 Select gt My Stats gt User Profile 2 Select an option Activity Profiles Activity profiles are a collection of settings that optimize your device based on how you are using it For example the settings and data screens are different when you are using the device for running than for riding your bike When you are using a profile and you change settings such as data fields or alerts the changes are saved automatically as part of the profile Changing Your Activity Profile The device has seven default activity profiles You can modify any of the saved activity profiles TIP The default activity profiles use a specific accent color for each sport The multisport activity profile changes the accent color when you switch sport segments 1 Select gt Settings gt Activity Profiles 2 Select a profile 3 If necessary select Name and enter a new name for the profile 4 If necessary select Color and select an accent color for the profile 5 Select Apply Profile Creating a Custom Activity Profile 1 Select gt Settings gt Activity Profiles gt Add New 2 Select a sport NOTE The default sports use the default icon If you select Other
29. d or its third party providers You agree not to decompile disassemble modify reverse assemble reverse engineer or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software You agree not to export or re export the Software to any country in violation of the export control laws of the United States of America or the export control laws of any other applicable country Appendix 17 Index A accessories 8 11 15 activity tracking 3 13 alarms 14 alerts 12 13 ANT sensors 8 11 pairing 10 applications 6 smartphone 6 Auto Lap 13 Auto Pause 12 Auto Scroll 13 B backlight 1 14 battery charging 1 maximizing 6 7 13 15 replacing 14 15 Bluetooth technology 1 6 13 Cc cadence 8 12 calendar 4 calorie alerts 12 charging 1 cleaning the device 14 clock 12 14 coordinates 7 courses 7 8 deleting 8 loading 7 customizing the device 12 cycling 10 D data recording 14 storing 6 transferring 6 data fields 12 deleting all user data 6 15 history 5 personal records 5 distance alerts 12 drills 2 E elevation 7 F foot pod 1 11 G Garmin Connect 3 4 6 7 storing data 6 Garmin Express 6 registering the device 15 updating software 15 GLONASS 14 goals 4 5 GPS 1 3 13 14 signal 15 ground contact time 8 H heart rate 1 12 monitor 8 10 14 15 zones 5 10 16 history 5 6 14 deleting 5 sending to computer 6 l i
30. e Back Backstroke Breast Breaststroke Fly Butterfly Mixed More than one stroke type in an interval Drill Used with drill logging Training with the Drill Log Resting During Pool Swimming The default rest screen displays two rest timers It also displays time and distance for the last completed interval The rest screen can be customized or turned off NOTE Swim data is not recorded during a rest 1 During your swim activity select GD to start a rest The display reverses to white text on a black background and the rest screen appears 2 During a rest select to view other data screens optional 3 Select GD and continue swimming 4 Repeat for additional rest intervals Training with the Drill Log The drill log feature is available only for pool swimming You can use the drill log feature to manually record kick sets one arm swimming or any type of swimming that is not one of the four major strokes The drill time is recorded and you must enter the distance TIP You can customize the data screens and data fields for your pool swim activity profile Customizing the Data Screens 1 Select gt Y gt Pool Swim gt ENTER 2 During your pool swim activity select to view the drill log screen 3 Select GD to start the drill timer Training 4 After completing a drill interval select GD The drill timer stops but the activity timer continues to record the entire swim session 5 Select a distance f
31. e to a saved location you must locate satellites 1 Select gt Navigation gt Saved Locations 2 Select a location 3 Select Go To The compass appears The arrow points toward the saved location 4 Select to view the map optional Aline appears on the map from your current location to the saved location 5 Select IP to start the timer and record the activity Navigating Back to Start At any point during your activity you can return to your starting location For example if you are running in a new city and you are unsure how to get back to the trail head or hotel you can navigate back to your starting location NOTE Garmin recommends that you locate satellites and start the timer before attempting to navigate back to your starting location If not the device navigates you to the starting location of the last saved activity NOTE Garmin recommends enabling the map screen for your activity profile in order to view your route on the map By default the compass screen appears to navigate you back to your starting location 1 Select an option e Ifthe timer is still running select gt Navigation gt Back to Start e If you stopped the timer and saved your activity select gt Navigation gt Back to Start The device navigates you to the starting location of the last saved activity You can start the timer again to prevent the device from timing out to watch mode The compass appears The arrow points
32. ect gt Activity Settings gt Data Screens gt Map gt Status gt On Map Features When you start the timer and begin to move a black line appears on the map showing you where you have traveled 0 3 03 mi D Points to north Your current location and heading Zoom level Marking Your Location Before you can mark a location you must enable the map screen for your activity profile and locate satellites A location is a point that you record and store in the device If you want to remember landmarks or return to a certain spot you can mark a location 1 Go to the place where you want to mark a location 2 Select to view the map 3 Hold 4 Select Save Location The location appears on the map with the date and time Viewing Your Current Elevation and Coordinates TIP This procedure provides location details and another way to save your current location 1 Select gt Navigation gt Where Am 1 Your device must locate satellites before it can display your location information 2 If necessary select Save Location Editing a Location You can edit the name of the saved location 1 Select gt Navigation gt Saved Locations 2 Select a location 3 Select Name 4 Edit the name and select Deleting a Location 1 Select gt Navigation gt Saved Locations 2 Select a location 3 Select Delete gt Yes Navigating to a Saved Location Before you can navigat
33. ect the device Starting a Workout Before you can start a workout you must download a workout from your Garmin Connect account 1 Select gt Training gt My Workouts 2 Select a workout 3 Select Do Workout Training After you begin a workout the device displays each step of the workout the target if any and current workout data About the Training Calendar The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect After you have added a few workouts to the Garmin Connect calendar you can send them to your device All scheduled workouts sent to the device appear in the training calendar list by date When you select a day in the training calendar you can view or do the workout The scheduled workout stays on your device whether you complete it or skip it When you send scheduled workouts from Garmin Connect they overwrite the existing training calendar Using Garmin Connect Training Plans Before you can download and use a training plan from Garmin Connect you must have a Garmin Connect account Garmin Connect You can browse Garmin Connect to find a training plan schedule workouts and courses and download the plan to your device 1 Connect the device to your computer 2 Go to www garminconnect com 3 Select and schedule a training plan 4 Review the training plan in your calendar 5 Select and follow the on screen instructions Interval Wo
34. ed and the Forerunner is set to display running dynamics You can put on your heart rate monitor and skip to step 4 2 Select gt Activity Settings gt Data Screens gt Running Dynamics gt Status gt Enable Select Primary Metric 4 Select Cadence Ground Contact Time or Vertical Oscillation The primary metric appears as the top field on the data screen with a corresponding position on the color gauge 5 Goforarun 6 Scroll to the running dynamics screen to view your metrics o 7 Ifnecessary hold to change the primary metric during your run ANT Sensors Color Gauges and Running Dynamics Data The running dynamics screen displays a color gauge for the primary metric You can display cadence vertical oscillation or ground contact time as the primary metric The color gauge shows you how your running dynamics data compares to those of other runners The color zones are based on percentiles Garmin has researched many runners of all different levels The data values in the red or orange zones are typical for less experienced or slower runners The data values in the green blue or purple zones are typical for more experienced or faster runners Less experienced runners tend to exhibit longer ground contact times higher vertical oscillation and lower cadence than more experienced runners However taller runners typically have slightly slower cadences and slightly higher vertical oscillation Go to www garmin
35. elect gt Activity Settings gt Alerts gt Add New 2 Select an option e Select Custom select a message and select an alert type e Select Time Distance or Calories 3 Enter a value Each time you reach the alert value a message appears The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds Setting Walk Break Alerts Some running programs use timed walking breaks at regular intervals For example during a long training run you can set the device to alert you to run for 4 minutes and then walk for 1 minute and repeat You can use the Auto Lap feature while using the run walk alerts NOTE Walk break alerts are available only for running profiles 1 Select gt Activity Settings gt Alerts gt Add New 2 Select Run Walk 3 Enter a time for the run interval 4 Enter a time for the walk interval Each time you reach the alert value a message appears The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds Editing an Alert 1 Select gt Activity Settings gt Alerts 2 Select an alert 3 Edit the alert values or settings Running with the Metronome The metronome feature plays tones at a steady rhythm to help you improve your performance by training at a faster slower or more consistent cadence NOTE The metronome is not available for cycling or swimming profiles 1 Select gt Activity Settings gt Metronome gt Status
36. es not appeal eee nennen een 16 ABPONABE nina hun nn sidadncanesnaannanne 16 Heart Rate Zone Caleulalians rsi penra 16 vO2 Max Standard Ratings nn seen 16 Wheel Size and Circunifefence un ae 16 Software License Agreement 17 1 13122 SARRERERSERER E T ELBERNESEIRLETE 18 Table of Contents Introduction See the Important Safety and Product Information guide in the product box for product warnings and other important information Always consult your physician before you begin or modify any exercise program Keys D Select to turn the backlight on and off Hold to turn the device on and off A Select to scroll through activity profiles menus details and settings y Hold to scroll quickly through the settings Select to scroll through data screens during an activity Select to start and stop the timer ENTER Select to choose an option and to acknowledge a message O Select to mark a new lap BACK Select to mark a transition during a multi sport activity Select to mark a rest period during a swim Select to return to the previous screen Select multiple times to return to the time of day screen and lock the device Select to unlock the device Select to switch between the activity profile screen main menu and timer screen Hold to send your activity to your Garmin Connect account Status Icons Icons appear at the top of the activity profile
37. etitors can take advantage of the custom multisport profiles Creating a Custom Activity Profile When you set up a multisport profile you can switch between sport modes and still view your total time for all sports For example you can switch from biking mode to running mode and view your total time for biking and running throughout your workout Changing Activity Profiles During an Activity You can begin a multisport activity using one activity profile and manually switch to another activity profile without stopping the timer 1 Select and select an activity profile for your first sport segment 2 Select and start the activity 3 When you are ready for the next sport segment select and select a different activity profile NOTE If you are switching from an indoor segment to an outdoor segment allow the device time to locate satellites 4 After you complete your sport segments select to stop the timer 5 Select Save to save the multisport activity and reset the timer A summary appears including an overall summary of the multisport activity and details about each sport segment Triathlon Training When you participate in a triathlon you can use the triathlon activity profile to quickly transition to each sport segment 1 Select gt gt Triathlon gt ENTER Triathlon 2 Select gt to start the timer 3 Select GD at the beginning and end of each transition 4 After you complete your activity se
38. ew the course on the map Select Elevation Profile to view an elevation plot of the course e Select Name to view and edit the name of the course Deleting a Course 1 Select gt Navigation gt Courses 2 Select a course 3 SelectDelete gt Yes Stopping Navigation 1 During the activity select A to view the compass or map 2 Hold 3 Select Stop Navigation gt Yes ANT Sensors Your device can be used with wireless ANT sensors For more information about compatibility and purchasing optional sensors go to http buy garmin com Putting On the Heart Rate Monitor NOTE If you do not have a heart rate monitor you can skip this task You should wear the heart rate monitor directly on your skin just below your sternum It should be snug enough to stay in place during your activity 1 Snap the heart rate monitor module onto the strap The Garmin logos on the module and the strap should be right side up 2 Wet the electrodes and the contact patches on the back of the strap to create a strong connection between your chest and the transmitter ORROKOMOIONS 3 Wrap the strap around your chest and connect the strap hook to the loop NOTE The care tag should not fold over The Garmin logos should be right side up 4 Bring the device within 3 m 10 ft of the heart rate monitor After you put on the heart rate monitor it is active and sending data TIP If the heart rate data is err
39. ing Activity Tracking e Select the Smart recording interval Data Recording Settings Turn off GLONASS Changing the Satellite Setting Troubleshooting 15 e Turn off the Bluetooth wireless feature Turning Off Bluetooth Technology Turn off the Wi Fi wireless feature Turning Off Wi Fi Zone of Maximum Heart Rate Perceived Exertion Benefits Technology 3 70 80 Moderate pace more Improved aerobic difficult to hold capacity optimal conversation cardiovascular training My daily step count does not appear 4 80 90 Fast pace and a bit Improved anaerobic The daily step count is reset every night at midnight uncomfortable capacity and If dashes appear instead of your step count allow the device breathing forceful threshold improved to acquire satellite signals and set the time automatically speed 5 90 100 Sprinting pace Anaerobic and i unsustainable for long muscular endurance Appendix period of time labored increased power breathing Heart Rate Zone Calculations Zone of Maximum Heart Rate Perceived Exertion Benefits slightly deeper breathing conversation 1 50 60 Relaxed easy pace Beginning level rhythmic breathing aerobic training reduces stress 2 60 70 Comfortable pace Basic cardiovascular training good recovery pace possible VO2 Max Standard Ratings These tables include standardized classifications for
40. ing only GPS Select gt Settings gt System gt GLONASS Format Settings Select gt Settings gt System gt Format Pace Speed Preference Sets the device to display speed or pace for running cycling or other activities This preference affects several training options history and alerts Start of Week Sets the first day of the week for your weekly history totals Data Recording Settings Select gt Settings gt System gt Data Recording Smart Records key points where you change direction pace or heart rate Your activity record is smaller allowing you to store more activities on the device memory Every Second Records points every second It creates a very detailed record of your activity and increases the size of the activity record Device Information Specifications Forerunner Specifications Operating From 20 to 60 C from 4 to 140 F temperature range Charging From 0 to 40 C from 32 to 104 F temperature range Water rating 5 ATM Battery type Rechargable built in lithium ion battery Battery life Over 4 months watch only mode Up to 30 days in watch mode with activity tracking Up to 40 hours in UltraTrac mode Up to 24 hours using GPS only Up to 20 hours using GPS and GLONASS The device withstands pressure equivalent to a depth of 50 m For more information go to www garmin com waterrating HRM Run Specifications
41. ith Windows 95 98 Me Windows NT and Mac OS 10 3 and earlier Deleting Files NOTICE If you do not know the purpose of a file do not delete it Your device memory contains important system files that should not be deleted 1 Open the Garmin drive or volume 2 If necessary open a folder or volume 3 Select a file 4 Press the Delete key on your keyboard Disconnecting the USB Cable If your device is connected to your computer as a removable drive or volume you must safely disconnect your device from your computer to avoid data loss If your device is connected to your Windows computer as a portable device it is not necessary to safely disconnect 1 Complete an action e For Windows computers select the Safely Remove Hardware icon in the system tray and select your device e For Mac computers drag the volume icon to the trash 2 Disconnect the cable from your computer Garmin Connect You can connect with your friends on Garmin Connect Garmin Connect gives you the tools to track analyze share and encourage each other Record the events of your active lifestyle including runs walks rides swims hikes triathlons and more To sign up for a free account go to www garminconnect com start Store your activities After you complete and save an activity with your device you can upload that activity to Garmin Connect and keep it as long as you want Analyze your data You can view more detailed infor
42. l for comparing your performance over different parts of a run for example every 1 mi or 5 km 1 Select gt Activity Settings gt Laps gt Auto Distance 2 Select a distance Each time you complete a lap a message appears that displays the time for that lap The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds If necessary you can customize the data screens to display additional lap data Customizing the Lap Alert Message You can customize one or two data fields that appear in the lap alert message 1 Select gt Activity Settings gt Laps gt Lap Alert 2 Select a data field to change it 3 Select Preview optional Using Auto Scroll You can use the auto scroll feature to cycle through all of the training data screens automatically while the timer is running 1 Select gt Activity Settings gt Auto Scroll 2 Select a display speed Using UltraTrac Mode Before using UltraTrac mode you should run outdoors a few times using normal GPS mode to calibrate the device You can use UltraTrac mode for extended activities UltraTrac mode is a GPS setting that periodically turns off GPS to save battery power When GPS is off the device uses the accelerometer to calculate speed and distance Speed distance and track data accuracy are reduced in UltraTrac mode The accuracy of the data improves after a few outdoor runs using GPS Select gt Activity Settings gt GPS g
43. lap against the heart rate monitor can create static electricity that interferes with heart rate signals e Move away from sources that can interfere with your heart rate monitor Sources of interference may include strong electromagnetic fields some 2 4 GHz wireless sensors high voltage power lines electric motors ovens microwave ovens 2 4 GHz cordless phones and wireless LAN access points About VO2 Max Estimates VO2 max is the maximum volume of oxygen in mililiters you can consume per minute per kilogram of body weight at your maximum performance In simple terms VO2 max is an indication of athletic performance and should increase as your level of fitness improves VO2 max estimates are provided and supported by Firstbeat Technologies Ltd The Forerunner device has separate VO2 max estimates for running and cycling You can use your Garmin device paired with a compatible heart rate monitor and power meter to display your cycling VO2 max estimate You can use your Garmin device paired with a compatible heart rate monitor to display your running VO2 max estimate Getting Your VO2 Max Estimate for Running Before you can view your VO2 max estimate you must put on the heart rate monitor and pair it with your device Pairing Your ANT Sensors If your Forerunner device was packaged with a heart rate monitor the devices are already paired For the most accurate estimate complete the user profile setup Setting Up Y
44. lect gt gt Save Swimming NOTICE The device is intended for surface swimming Scuba diving with the device may damage the product and will void the warranty NOTE The device cannot record heart rate data while swimming Swimming with Your Forerunner You can use the pool swim activity profile to record your swim data including distance pace stroke count and stroke type 1 Select gt Y gt Pool Swim gt ENTER 2 Select gt to start the timer 3 Select GD at the beginning and end of each rest period 4 After you complete your activity select gt gt Save Swim Terminology Length One trip down the pool Interval One or more consecutive lengths A new interval starts after a rest Stroke A stroke is counted every time your arm wearing the device completes a full cycle Swolf Your swolf score is the sum of the time for one pool length and the number of strokes for that length For example 30 seconds plus 15 strokes equals a swolf score of 45 For open water swimming swolf is calculated over 25 meters Swolf is a measurement of swimming efficiency and like golf a lower score is better Stroke Types Stroke type identification is available only for pool swimming Your stroke type is identified at the end of a length Stroke types appear when you are viewing interval history You can also select stroke type as a custom data field Customizing the Data Screens Free Freestyl
45. mation about your activity including time distance elevation heart rate calories burned cadence VO2 max running dynamics an overhead map view pace and speed charts and customizable reports NOTE Some data requires an optional accessory such as a heart rate monitor 0 3 Loop 3 28 mi 30 32 Plan your training You can choose a fitness goal and load one of the day by day training plans Share your activities You can connect with friends to follow each other s activities or post links to your activities on your favorite social networking sites Using Garmin Connect You can upload all of your activity data to Garmin Connect for comprehensive analysis With Garmin Connect you can view a map of your activity and share your activities with friends 1 Connect the device to your computer using the USB cable 2 Go to www garminconnect com start 3 Follow the on screen instructions Bluetooth Connected Features The Forerunner device has several Bluetooth connected features for your compatible smartphone or mobile device using the Garmin Connect Mobile app For more information go to www garmin com intosports apps LiveTrack Allows friends and family to follow your races and training activities in real time You can invite followers using email or social media allowing them to view your live data on a Garmin Connect tracking page Activity uploads Automatically sends your activity to Garmin Connect Mobile as
46. ncludes distance time average speed and calories Swim History Your device stores the swim summary and details for each interval or lap The pool swim history displays the stroke type distance time pace calories strokes per length stroke rate and swolf score If the interval contains more than one length the activity history also contains the number of lengths stroke type and time The open water swim history displays the distance time pace calories stroke distance and stroke rate Viewing Your Time in Each Heart Rate Zone Before you can view heart rate zone data you must pair your device with a compatible heart rate monitor complete an activity and save the activity Viewing your time in each heart rate zone can help you adjust your training intensity 1 Select gt History gt Activities 2 Select an activity 3 Select Time in Zone Viewing Data Totals You can view the accumulated distance and time data saved to your device 1 Select gt History gt Totals 2 If necessary select the activity type 3 Select an option to view weekly or monthly totals Deleting History 1 Select gt History gt Options 2 Select an option e Select Delete All Activities to delete all activities from the history Select Reset Totals to reset all distance and time totals NOTE This does not delete any saved activities 3 Confirm your selection History Data Management NOTE The device is not compatible w
47. or the completed drill Distance increments are based on the pool size selected for the activity profile 6 Select an option To start another drill interval select GD e To start a swim interval select to return to the swim training screens 7 After you complete your activity select gt gt Save Swimming in Open Water You can use the device for open water swimming You can record swim data including distance pace and stroke rate You can add data screens to the default open water swimming activity profile Customizing the Data Screens or create your own profile Creating a Custom Activity Profile 1 Select gt Y gt Open Water gt ENTER 2 Go outside and wait while the device locates satellites It may take a few minutes The satellite bars turn green when the device is ready 3 Select gt to start the timer 4 After you complete your activity select gt gt Save Activity Tracking Turning On Activity Tracking The activity tracking feature records your daily step count step goal distance traveled and calories burned for each recorded day Your calories burned includes your base metabolism plus activity calories Activity tracking can be enabled during the initial device setup or at any time Select gt Settings gt Activity Tracking gt Status gt On Your step count does not appear until the device locates satellites and sets the time automatically The device may need a clear view of
48. ou can view your projected race times running only you must put on a heart rate monitor and pair it with your device For the most accurate estimate complete the user profile setup Setting Up Your User Profile and set your maximum heart rate Setting Your Heart Rate Zones Your device uses the VO2 max estimate About VO2 Max Estimates and published data sources to provide a target race time based on your current state of fitness This projection also presumes you have completed the proper training for the race NOTE The projections may seem inaccurate at first The device requires a few runs to learn about your running performance 1 Put on your heart rate monitor and go for a run 2 Select gt My Stats gt Race Predictor Your projected race times appear for 5K 10K half marathon and marathon distances Using Virtual Partner Your Virtual Partner is a training tool designed to help you meet your goals You can customize the Virtual Partner to train run bike other at a target speed or pace NOTE Virtual Partner is not available in swim mode 1 Select an activity profile 2 Select gt Activity Settings gt Data Screens gt Virtual Partner gt Status gt On 3 Select Set Pace or Set Speed You can use pace or speed as your format Format Settings 4 Enter a value Select gt to start the timer 6 During your activity select 4 or to view the Virtual Partner screen and see who is leading 033
49. ou from overtraining and can decrease your risk of injury If you Know your maximum heart rate you can use the table Heart Rate Zone Calculations to determine the best heart rate zone for your fitness objectives If you do not know your maximum heart rate use one of the calculators available on the Internet Some gyms and health centers can provide a test that measures maximum heart rate The default maximum heart rate is 220 minus your age Pairing Your ANT Sensors Before you can pair you must put on the heart rate monitor or install the sensor Pairing is the connecting of ANT wireless sensors for example connecting a heart rate monitor with your Garmin device 1 Bring the device within range 3 m of the sensor NOTE Stay 10 m away from other ANT sensors while pairing 2 Select gt Settings gt Sensors and Accessories gt Add New 3 Select a sensor 10 ANT Sensors When the sensor is paired with your device amessage appears You can customize a data field to display sensor data Foot Pod Your device is compatible with the foot pod You can use the foot pod to record pace and distance instead of using GPS when you are training indoors or when your GPS signal is weak The foot pod is on standby and ready to send data like the heart rate monitor After 30 minutes of inactivity the foot pod powers off to conserve the battery When the battery is low a message appears on your device Approxima
50. our User Profile and set your maximum heart rate Setting Your Heart Rate Zones NOTE The estimate may seem inaccurate at first The device requires a few runs to learn about your running performance 1 Run for at least 10 minutes outdoors 2 After your run select Save 3 Select gt My Stats gt VO2 Max Your VO2 max estimate is a number and position on the color gauge Purple Superior Blue Excellent Green Good Orange Fair B Red Poor VO2 max data and analysis is provided with permission from The Cooper Institute For more information see the appendix VO2 Max Standard Ratings and go to www Cooperlnstitute org Getting Your VO2 Max Estimate for Cycling Before you can view your VO2 max estimate you must put on the heart rate monitor install the power meter and pair them with your Forerunner device Pairing Your ANT Sensors If your Forerunner device was packaged with a heart rate monitor the devices are already paired For the most accurate estimate complete the user profile setup Setting Up Your User Profile and set your maximum heart rate Setting Your Heart Rate Zones NOTE The estimate may seem inaccurate at first The device requires a few rides to learn about your cycling performance 1 Ride at a steady high intensity for at least 20 minutes outdoors 2 After your ride select Save 3 Select gt My Stats gt VO2 Max Your VO2 max estim
51. restore all of the device settings to the factory default values NOTE This deletes all user entered information but it does not delete your history 1 Hold 2 Select Yes to turn off the device 3 While holding Y hold to turn on the device 4 Select Yes Restoring All Default Settings NOTE This deletes all user entered information and activity history You can reset all settings back to the factory default values Select gt Settings gt System gt Restore Defaults gt Yes Viewing Device Information You can view the unit ID software version GPS version and software information Select gt Settings gt System gt About Updating the Software Before you can update your device software you must have a Garmin Connect account and you must download the Garmin Express application 1 Connect the device to your computer using the USB cable When new software is available Garmin Express sends it to your device 2 Follow the on screen instructions 3 Do not disconnect your device from the computer during the update process NOTE If you have already used Garmin Express to set up your device with Wi Fi connectivity Garmin Connect can automatically download available software updates to your device when it connects using Wi Fi Maximizing Battery Life Shorten the backlight timeout Backlight Settings Shorten the timeout to watch mode Power Save Timeout Settings e Turn off activity track
52. rkouts You can create interval workouts based on distance or time The device saves your custom interval workout until you create another interval workout You can use open intervals for track workouts and when you are running a known distance When you select GD the device records an interval and moves to a rest interval Creating an Interval Workout 1 Select gt Training gt Intervals gt Edit gt Interval gt Type 2 Select Distance Time or Open TIP You can create an open ended interval by setting the type to Open 3 Select Duration enter a distance or time interval value for the workout and select 4 Select Rest gt Type 5 Select Distance Time or Open 6 If necessary enter a distance or time value for the rest interval and select 7 Select one or more options To set the number of repetitions select Repeat To add an open ended warm up to your workout select Warm Up gt On To add an open ended cool down to your workout select Cool Down gt On Starting an Interval Workout 1 Select gt Training gt Intervals gt Do Workout 2 Select gt 3 When your interval workout has a warm up select GD to begin the first interval 4 Follow the on screen instructions When you complete all of the intervals a message appears Stopping a Workout e Atany time select GD to end a workout step At any time select to stop the timer Viewing Your Predicted Race Times Before y
53. roduct registration e Product manuals e Software updates e Map chart or course updates e Vehicles voices and other extras Getting More Information Go to www garmin com intosports Go to www garmin com learningcenter e Go to http buy garmin com or contact your Garmin dealer for information about optional accessories and replacement parts Acquiring Satellite Signals The device may need a clear view of the sky to acquire satellite signals The time and date are set automatically based on the GPS position 1 Go outdoors to an open area The front of the device should be oriented toward the sky 2 Wait while the device locates satellites It may take 30 60 seconds to locate satellite signals Improving GPS Satellite Reception e Connect your device to a wireless network Satellite information is wirelessly downloaded to your device allowing it to quickly locate satellite signals e Pair your device with a Bluetooth enabled smartphone Satellite information is sent to your device allowing it to quickly locate satellite signals e Take your device outside to an open area away from tall buildings and trees e Remain stationary for several minutes Resetting the Device If the device stops responding you may need to reset it This does not erase any of your data or settings 1 Hold for 15 seconds The device turns off 2 Hold amp for one second to turn on the device Clearing User Data You can
54. t UltraTrac TIP For extended activities you should consider other battery saving options Maximizing Battery Life Power Save Timeout Settings The timeout settings affect how long your device stays in training mode for example when you are waiting for a race to start Select gt Activity Settings gt Power Save Timeout Normal Sets the device to enter low power watch mode after 5 minutes of inactivity Extended Sets the device to enter low power watch mode after 25 minutes of inactivity The extended mode can result in shorter battery life between charges Activity Tracking Settings Select gt Settings gt Activity Tracking Status Enables the activity tracking feature Show on Clock Displays your steps on the time of day screen Move Alert Displays a message and move bar on the time of day screen The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds Phone Notifications Phone notifications require a compatible smartphone to be paired with the Forerunner device When your phone receives messages it sends notifications to your device Enabling Bluetooth Notifications 1 Select gt Settings gt Bluetooth gt Smart Notifications Select During Activity Select Off Show Calls Only or Show All Select Not During Activity Select Off Show Calls Only or Show All NOTE You can change the audible sounds for notifications ak WN Viewing Notifications 1 When
55. tely five hours of battery life remain Going for a Run Using a Foot Pod Before you go for a run you must pair the foot pod with your Forerunner device Pairing Your ANT Sensors You can run indoors using a foot pod to record pace distance and cadence You can also run outdoors using a foot pod to record cadence data with your GPS pace and distance 1 Install your foot pod according to the accessory instructions 2 If necessary select gt Activity Settings gt GPS to turn on or turn off GPS 3 Select gt to start the timer 4 After you complete your run select gt gt Save Foot Pod Calibration The foot pod is self calibrating The accuracy of the speed and distance data improves after a few outdoor runs using GPS Training with Power Meters e Go to www garmin com intosports for a list of ANT sensors that are compatible with your device such as Vector e For more information see the owner s manual for your power meter e Adjust your power zones to match your goals and abilities Setting Your Power Zones e Use range alerts to be notified when you reach a specified power zone Setting Range Alerts e Customize the power data fields Customizing the Data Screens e Hold to calibrate the power meter Setting Your Power Zones The values for the zones are default values and may not match your personal abilities If you know your functional threshold power FTP value you can enter it and allow
56. the surrounding area before charging or connecting to a computer 1 Plug the USB cable into a USB port on your computer 2 Align the charger posts with the contacts on the back of the device and connect the charging clip securely to the device 3 Charge the device completely 4 Press to remove the charger Saving Time with the Shortcut Menu The device has shortcut menu options available for various data screens and accessory features NOTE Some shortcut menu options require optional accessories 1 Hold to view the shortcut menu options 2 Select an option Introduction Wi Fi technology You can send activities to your Garmin Connect account Data screens You can edit data fields Workout screen You can cancel the workout You can mute the metronome and edit the settings Metronome screen Virtual Partner screen You can edit the pace or speed Training target screen You can cancel the training target Racing an activity You can cancel the race Map screen You can access navigation features including Back to Start and Save Location Navigation screen compass You can stop navigation Running dynamics screen You can change the primary metric Power meter You can calibrate the power meter VIRB action camera You can control the camera Training Multisport Activities Triathletes duathletes and other multisport comp
57. toward your starting point 2 Select to view the map optional A line appears on the map from your current location to your starting point Courses You can send a course from your Garmin Connect account to your device After it is saved to your device you can navigate the course on your device You can follow a saved course simply because it is a good route For example you can save and follow a bike friendly commute to work You can also follow a saved course trying to match or exceed previously set performance goals For example if the original course was completed in 30 minutes you can race against a Virtual Partner trying to complete the course in under 30 minutes Following a Course From the Web Before you can download a course from your Garmin Connect account you must have a Garmin Connect account Garmin Connect 1 Connect the device to your computer using the USB cable Go to www garminconnect com Create anew course or select an existing course Select Send to Device Disconnect the device and turn it on Select gt Navigation gt Courses ou kh WN Navigation 7 Select a course 8 Select Do Course 9 Select IP to start the timer The map displays the course and status information at the top of the screen 10 If necessary select to view additional data screens Viewing Course Details 1 Select gt Navigation gt Courses 2 Select a course 3 Select an option Select Map to vi
58. vity You can race a previously recorded or downloaded activity This feature can be used with the running cycling and other single sport activity profiles excludes swimming This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity 1 Select gt Training gt Race an Activity 2 Select an option e Select From History to select a previously recorded activity from your device e Select Downloaded to select an activity you downloaded from your Garmin Connect account 3 Select the activity The Virtual Partner screen appears indicating your estimated finish time 4 Select IP to start the timer 5 After you complete your activity select gt gt Save A summary screen appears indicating that you finished the race ahead of or behind the previously recorded or downloaded activity Personal Records When you complete an activity the device displays any new personal records you achieved during that activity Personal records include your fastest time over several typical race distances and longest run or ride For cycling personal records also include most ascent and best power power meter required Viewing Your Personal Records 1 Select gt My Stats gt Records 2 Select a sport 3 Select a record 4 Select View Record Restoring a Personal Record You can set each personal record back to the one previously recorded 1 Select gt My Stats gt
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