Garmin 265 GPS Receiver User Manual
Contents
1. Training gt Workouts to choose the type of workout right for you NOTE While performing a workout press M W to view more data pages When you complete all steps in your workout the Workout Finished message appears Interval Workouts You can create an interval workout based on time or on distance and rest portions of the workout You can have only one interval workout created at one time If you create an additional interval workout the previous workout is overwritten To create an interval workout 1 Press mode gt select Training gt Workouts gt Interval Training 2 Select the Type of interval workout Enter the duration value Select the Rest Type Enter the duration value Select More and enter the Reps value 7 Select Warmup Yes and Cooldown Yes optional 8 Select Do Workout 9 Press start SON R w To end a workout early 1 Press stop 2 Press and hold reset If you are doing a warm up or cool down press lap at the end of your warm up lap to start your first interval At the end of your last interval the Forerunner automatically starts a cool down lap When you are finished cooling down press lap to end your workout 16 As you approach the end of the interval an alarm counts down the time until a new interval begins To end an interval early press the lap reset button Custom Workouts Custom workouts can include goals for each workout step and var2. Yes during the configuration to allow the heart rate monitor to pair connect with your Forerunner See page 6 for more information Forerunner 310XT Owner s Manual When you initially turn on the Forerunner and are completing the setup wizard use the table below to set your activity class Indicate if you are a lifetime athlete Getting Started A lifetime athlete is an individual who has trained intensely for many years with the exception of minor injuries and has a resting heart rate of 60 beats per minute bpm or less Activity Class Chart Training Training Training Time Per Week Description Frequency o No exercise 1 Occasional 1 2 light exercise 3 Once a week Regular 5 exercise and training 3 to 5 times per week Daily training Almost daily Daily 2 to 3 times per week Once every two weeks Less than 15 minutes Activity Class Chart provided by Firstbeat Technologies Ltd portions of which are based on Jackson et al Prediction of functional aerobic capacity without exercise testing Medicine and Science in Sports amp Exercise 22 863 870 1990 Forerunner 310XT Owner s Manual Getting Started Step 3 Acquire Satellite Signals It may take 30 60 seconds to acquire satellite signals Go outdoors to an open area For the best reception ensure that the face of the Forerunner is oriented toward the sky When the Forerunner has acquired satellite signals the training page
3. information Introduction Thank you for purchasing the Garmin Forerunner 310XT GPS enabled sports watch Product Registration Help us better support you by completing our online registration today Go to http my garmin com Keep the original sales receipt or a photocopy in a safe place Forerunner 310XT Owner s Manual Introduction Contact Garmin Contact Garmin Product Support if you have any questions while using your Forerunner In the USA go to www garmin com support or contact Garmin USA by phone at 913 397 8200 or 800 800 1020 In the UK contact Garmin Europe Ltd by phone at 0808 2380000 In Europe go to www garmin com support and click Contact Support for in country support information or contact Garmin Europe Ltd by phone at 44 0 870 8501241 Introduction Table of Contents Introduction 1111111111122 i Product Registration i Contact Garmin 1 1 i Caring for the Forerunner iv Free Software iv More Information iv Getting Started 1 BULONS aaa 1 Forerunner Backlight 2 Step 1 Charge the Battery 3 Step 2 Turn on Your Forerunner 2 11111 1 4 Step 3 Acquire Satellite DIGNAIS zaa kin GA RA 6 Step 4 Pair the Heart Rate Monitor Optional 6 Step 5 Customize Your Sport Se
4. select an entry on which to base your course 3 Enter a name for your course 4 Press mode to exit To start a course 1 Press mode gt select Training gt Courses 2 Select a course from the list 3 Select Do Course Forerunner 310XT Owner s Manual 4 Press start History is recorded even if you are not on the course To end a course manually press stop gt press and hold reset Beginning a Course You can include a warm up before you begin your course Press start to begin the course and then warm up Stay away from your course path as you warm up When you are ready to begin your course head toward your course When you are on any part of the course path the Forerunner displays an On Course message When you start a course your Virtual Partner also starts the course If you are warming up and are not on the course the first time that you join the course your Virtual Partner restarts the course from your current location Forerunner 310XT Owner s Manual Training If you stray away from the course the Forerunner displays an Off Course message Use the navigation page to find your way back to the course To delete a course 1 Press mode gt select Training gt Courses Select a course from the list Select Delete Course Select Yes to delete the course Press mode to exit a Fon Multisport Workouts Triathletes duathletes and other multisport competitors can tak
5. you have worked out with your Forerunner To view the history press mode gt select History gt Totals gt select the sport Deleting History After you have transferred your history to Garmin Connect you can delete the history from your Forerunner 1 Press mode gt select History gt Delete 2 Select an option e Individual Activities Forerunner 310XT Owner s Manual History All Activities delete all activities from the history Old Activities delete activities recorded more than one month ago Totals reset all your totals 23 Navigation Navigation Use the GPS navigation features on your Forerunner to view your path on a map save locations you want to remember and find your way home Viewing the map Before you use the navigation features you may want to configure the Forerunner to display the Map page To add the Map page 1 Press mode gt select Settings gt System gt Map 2 In the Show Map field select Yes Press mode to see the Timer Map and Main Menu pages When 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 24 To zoom in or out on the map press A V Points to North You DaN Map 120 Zoom level Marking Locations A location is any point that you store in memory If you want to remember landmarks or return to a certain spot
6. 41 Clearing User Data 41 Updating the Forerunner Software Using Garmin CONNECT AAAA 41 Battery Information 41 Specifications 42 Software License Agreement 43 Declaration of Conformity DOC aaa A 44 Troubleshooting 45 Heart Rate Zone Table 46 NAEK seecciscievesiecevsevcdniteneiteates 47 iii Introduction WARNING This product contains a non replaceable lithium ion battery See the Important Safety and Product Information guide in the product box for important battery safety information Caring for the Forerunner Clean the Forerunner or the optional heart rate monitor using a cloth dampened with a mild detergent solution Wipe dry Avoid chemical cleaners and solvents that may damage plastic components Do not store the Forerunner where prolonged exposure to temperature extremes may occur such as in the trunk of a car because permanent damage may result User information such as history locations and tracks is retained indefinitely in the memory of the unit without the need for external power Back up important user data by transferring it to Garmin Connect See page 9 Free Software Go to www garmin com products forerunner3 Oxt for information about Garmin Connect Web based software Use this software to store and analyze your workout data More Information For information abo
7. A GARMIN owner s manual FORERUNNER 310XT MULTISPORT GPS TRAINING DEVICE m ODC 1005 05 17 2009 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151st Street Olathe Kansas 66062 USA Tel 913 397 8200 or 800 800 1020 Fax 913 397 8282 Liberty House 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 Visit the Garmin Web site www garmin com for current updates and supplemental information concerning the use and operation of this and other Garmin products Garmin the Garmin l
8. Duration field select Repeat 3 In the Back to Step field select the step you want to return to Inthe Number of Reps field enter the number of repetitions 5 Press mode to continue a To start a custom workout 1 Press mode gt Training gt Workouts gt Custom 2 Select the workout 3 Select Do Workout 4 Press start After you begin a custom workout the Forerunner displays each step of the workout including the name of 17 Training the step the goal if any and current workout data As you approach the end of each step an alarm counts down the time until a new step begins To end a custom workout step early Press lap reset To delete a custom workout 1 Press mode gt Training gt Workouts gt Custom 2 Select the workout 3 Select Delete Workout gt Yes Courses Another way you can use the Forerunner for custom training is to follow courses based on a previously recorded activity You can follow the course trying to match or exceed a previous performance You can also race against the Virtual Partner when training with courses 18 Creating Courses Use Garmin Connect to create courses and course points and transfer them to your Forerunner NOTE For more information about transferring data to your Forerunner see page 9 To create a course using the Forerunner 1 Press mode gt select Training gt Courses gt New 2 From the History page
9. T computer connection With a fully charged battery the Forerunner can operate up to 20 hours with GPS on 41 Appendix Specifications Forerunner Watch size without straps Wx Lx D 2 13 x 2 20 x 0 75 in 54 x 56 x 19 mm Weight 2 5 oz 72 g Display 1 3 x 0 8 in 33 x 21 mm 160 x 100 pixels resolution with LED backlight Water resistance surface swimming Data storage approximately 20 hours of data assuming trackpoint is being recorded every 4 seconds Memory up to 1000 laps 100 user locations waypoints Computer interface USB ANT Stick Battery type 700 mA rechargeable lithium ion battery 42 Battery life up to 20 hours typical use Operating temperature range From 4 F to 140 F from 20 C to 60 C Charging temperature range From 32 F to 122 F from 0 C to 50 C Radio frequency protocol 2 4 GHz Dynastream ANT wireless communications protocol GPS Antenna internal patch GPS Receiver high sensitivity integrated USB ANT Stick Physical size L x W x D 2 32 x 0 71 x 0 28 in 59 x 18 x 7 mm Weight 0 01 Ibs 6 g Transmission range Approximately 16 4 ft 5 m Forerunner 310XT Owner s Manual Operating temperature From 14 F to 122 F from 10 C to 50 C Radio frequency protocol 2 4 GHz Dynastream ANT wireless communications protocol Power source USB Heart Rate Monitor Physical size module WxHxD 2 4x 1 3 x 0 4 in 62 x 34
10. adence bike sensor You must pair the GSC 10 with your Forerunner Calibrating the Bike Sensor Calibrating your bike sensor is optional and can improve accuracy 1 Press mode gt select Settings gt Bike Settings gt bike name gt ANT Spd Cad 2 Select YES in the Bike Sensors Present field 3 If necessary press More for advanced sensor configuration Forerunner 310XT Owner s Manual Appendix Resetting the Forerunner If your Forerunner is not operating properly press and hold mode and lap reset simultaneously until the screen goes blank about 7 seconds to reset your Forerunner This does not erase any of your data or settings Clearing User Data CAUTION This deletes all user entered information including history 1 Turn off the Forerunner 2 Press and hold mode and 0 until the message appears 3 Select Yes to clear all user data Forerunner 310XT Owner s Manual Appendix Updating the Forerunner Software Using Garmin Connect Go to www garmin com products forerunner3 10xt for information about Forerunner software updates and Garmin Connect Web based software If there is new software available Garmin Connect alerts you to update the Forerunner s software Follow the on screen instructions Make sure your device stays in range of the computer during the update process Battery Information Actual battery life depends on use of the following items GPS backlight and AN
11. ails To enter information specific to your bike in order to calibrate your sensors more accurately complete the following steps 1 Press and hold mode to select the bike sport mode 2 Press mode gt Settings gt Bike Settings gt bike name gt Bike Details 3 Modify the information in the Name Weight and Odometer fields 4 You can select custom in the Wheel Size field to manually enter your wheel size Forerunner 310XT Owner s Manual Using Accessories NOTE The automatic default in the Wheel size field calculates your wheel size automatically using GPS distance Power Meter For a list of compatible third party power meters go to www garmin com Power Calibration 1 Press mode gt select Settings gt Bike Settings gt bike name gt ANT Power 2 Select Yes in the Power Meter Present field 3 Select Calibrate For calibration instructions specific to your power meter refer to the manufacturer s instructions 39 Using Accessories Power Zones 1 Press and hold mode to select the Bike mode 2 Select Settings gt Bike Settings gt bike name gt Power Zones You can set seven custom power zones 1 lowest 7 highest If you know your FTP functional threshold power you can enter it and allow the device to calculate your power zones automatically You can also enter your power zones manually 40 GSC 10 Your Forerunner is compatible with the GSC 10 speed and c
12. alerts 14 Auto Lap 10 Auto Pause 11 Auto Scroll 12 B backlight 32 battery charging 3 information 41 bike mode 19 buttons watch 1 Cc cadence data fields 28 calibrating bike sensor GSC 10 40 foot pod 38 calories 28 clean the Forerunner iv clear information 41 compass 25 computer pairing 34 courses 18 deleting 19 starting 18 D data deleting user 41 data send 34 data fields 28 deleting advanced workouts 18 courses 19 history 23 distance data fields 28 E elevation data fields 29 erase data 41 Forerunner 310XT Owner s Manual Index F Firstbeat Technologies Ltd 33 foot pod 37 calibrating 38 force send 34 G Garmin Connect iv 8 32 41 Garmin Product Support i go to location 25 GPS 24 27 grade 29 GSC 10 40 H heart rate data fields 29 settings 8 zones 12 46 heart rate monitor 6 36 battery 36 tips 36 history 22 deleting 23 47 Index I icons 36 interval workouts 15 L language 31 lap 1 license agreement 43 light 32 lithium ion battery 42 locations deleting 26 finding 25 marking 24 M map 24 multi sport workouts 19 21 Multisport Auto 20 N navigation 24 27 48 P power calibration 39 meter 39 zones 40 product registration i product support i profile user 33 R registration i S Satellite page 27 satellite signals acquiring 6 screen contrast 32 send all data 34 software downloads iv 8 software license agreement 43 so
13. appears with the satellite icon m at the top NOTE By default the settings on your Forerunner update the time and correct time zone automatically according to satellite information Step 4 Pair the Heart Rate Monitor Optional While you are trying to pair your heart rate monitor with your Forerunner for the first time move 10 m away from other heart rate monitors Using the Heart Rate Monitor The heart rate monitor is on standby and ready to send data Wear the heart rate monitor directly on your skin just below your breastplate It should be snug enough to stay in place during your run 1 Snap one side of the strap to the heart rate monitor module 2 Wet both electrodes on the back of the heart rate monitor strap to create a strong connection between your chest and the transmitter Forerunner 310XT Owner s Manual Getting Started Heart Rate Monitor Module Front Snaps En Heart Rate Monitor Module Back Electrodes Heart Rate Monitor Strap Back 3 fNVrap th strap around your chest NOTE If the heart rate data is and snap it to the other side of the eiratic op does hol appeak yol module may have to tighten the strap on NOTE The Garmin logo should your chest or warm up for 5 10 be right side up minutes 5 Press mode gt select Settings gt Run Settings gt Heart Rate gt ANT HR gt Yes 4 Bring the Forerunner within range 3 m of the heart rate mon
14. art rate sea level minus resting heart rate GPS Margin of error for Accuracy your exact location zak a heart rate for For example your e un GPS location is HR Avg Average percentage accurate to within Max of maximum heart 19 ft rate for the run Grade Calculation of HR Avg Average percentage rise over run For HRR of heart rate reserve example if for every maximum heart rate 10 ft you climb minus resting heart elevation you travel rate for the run 200 ft distance your ass A m HR Lap Average heart rate for the lap HR keart rate in bpm HR Lap Average percentage HR Percentage of Max of maximum heart Max maximum heart rate rate for the lap Settings 30 Data Description Data Description Field Field HR Lap Average percentage Pace Lap Average pace in the HRR of heart rate reserve current lap maximum heart rate Speed Current speed minus resting heart rate for the lap Speed Average speed for HR Graph Line graph showing Awg feu your current heart rate Speed Speed in Knots zone 1 5 Nautical HR Zone Current range of heart Speed Average speed in the rate 1 5 The default Lap current lap zones are based on Power Current power output your BET profile in watts or FTP maximum heart rate and resting heart rate Power Average power output RAE Avg for the duratio
15. avigation To edit or delete a location 1 Press mode gt select GPS gt Go to Location 2 Select the location you want to edit 3 Change the information as necessary To delete the location select Delete Back to Start If you want to return to the starting point the Forerunner can take you back along the exact path you traveled using Back to Start To go back to your starting point Press mode gt select GPS gt Back to Start 26 A line appears on the map from your current location to your starting point R 300 Follow the line back to your starting point Forerunner 310XT Owner s Manual Navigation Viewi ng GPS Press amp W on the Satellite page to Information view satellite strength information The black bars represent the strength of each satellite signal received the number of the satellite appears below each bar The Satellite page displays information about the GPS signals the Forerunner is currently receiving Press mode gt select GPS gt Satellites to view the Satellite page Each GPS satellite in space has a specific number The numbers of several GPS satellites appear on the circular graphic The 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 is currently receiving signals Forerunner 310XT Owner s Manual 27 Settings Settings Press mode gt
16. e 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 19 Training mode and view your total time and distance for biking and running throughout your workout The Forerunner stores multisport workouts in history and includes total time distance average heart rate and calories for all sports in the workout It also includes specific details for each sport You can 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 press A W to see the Multisport Timer page 20 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 4 Press start to begin your workout in the new sport Auto Multisport Workouts If you are participating in a race or event you can set up an auto multisport workout that includes each sport in the event You can also include transition time from one sport to the next Move seamlessly from sport to sport by pr
17. e sensor is active The power sensor is active Battery charge level The battery is charging Forerunner 310XT Owner s Manual Step 1 Charge the Battery NOTE To prevent corrosion thoroughly dry the charging contacts and the surrounding area before charging TIP The Forerunner will not charge when outside the temperature range of 32 F 122 F 0 C 50 C 1 Plug the USB connector on the charging clip cable into the AC adapter 2 Plug the AC adapter into a standard wall outlet 3 Align the charging clip posts with the contacts on the back of the Forerunner Forerunner 310XT Owner s Manual Getting Started Contacts 4 Clip the charger securely over the face of the Forerunner Charging clip A fully charged battery will last up to 20 hours depending on usage Getting Started Step 2 Turn on Your Forerunner Press and hold db to turn on your Forerunner Forerunner uses information that you enter about yourself to calculate calorie consumption To configure the Forerunner The Forerunner uses your user profile to calculate accurate calorie data See page 5 for information on activity class and lifetime athlete information 1 Follow the on screen instructions to configure the Forerunner and set your user profile 2 Press A to view choices and change the default selection 3 Press enter to make a selection If you are using an ANT heart rate monitor select
18. eed and position To change time settings 1 Press mode gt select Settings gt System gt Time 2 Select a time format and a time zone User Profile Press mode gt select Settings gt User Profile The Forerunner uses information that you enter Forerunner 310XT Owner s Manual Settings about yourself to calculate calorie consumption The setup wizard also helps configure your profile before you begin using the Forerunner Calorie expenditure and heart rate analysis technology is provided and supported by Firstbeat Technologies Ltd For more information go to http www firstbeattechnologies com files Energy Expenditure _Estimation ANT Linking to Fitness Equipment ANT technology links your heart rate monitor to fitness equipment so you can view your heart rate on the equipment console Look for the ANT Link Here logo on compatible fitness equipment LINK HERE RB 33 Settings See www garmin com antplus for more linking instructions Accessories See page 35 for accessory information Computer Move away 10 m from other ANT accessories while the Forerunner is trying to pair with the computer for the first time 1 34 Verify that the computer is set up for data upload and that pairing is enabled in the ANT Agent See page 9 Press mode gt select Settings gt System gt Data Transfer gt Computer Select Pairing gt On Bring your Forerunner within ra
19. en you start the timer The Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data when recording approximately trackpoint every 4 seconds Tracklog data includes your GPS position if available and accessory data such as heart rate data When the Forerunner memory is full an error message is displayed Upload your history to Garmin Connect periodically to keep track of all of your data see page 8 NOTE Your Forerunner will not automatically delete or overwrite your data See page 23 to learn how to delete lap data 22 Viewing and Deleting History You can view the following data on your Forerunner time distance average pace speed calories average heart rate data and average cadence To view activity history 1 Press mode gt select History gt Activities 2 Use a to scroll through the activities Select View More to view Averages and Maximums Select View More gt View Laps to view lap summaries To delete activity history 1 Press mode gt select History gt Delete 2 Select an option e Individual Activities delete individual activities e All Activities delete all activities from the history Forerunner 310XT Owner s Manual e Old Activities delete activities recorded more than one month ago s e Totals reset all your totals Viewing and Deleting Totals The Forerunner records the total distance traveled and time
20. essing the lap button Forerunner 310XT Owner s Manual To create an auto multisport workout 1 Press mode gt select Training gt Auto Multisport 2 To change a sport mode in the list select the sport 3 Select an option from the menu Edit Leg changes this 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 To add a sport mode to the end of the list select lt Add Sport gt 5 To include transition time between each sport mode select Include Transition 6 To start your workout select Start Multisport To change from one sport mode to the next press lap If you have included transition time press lap when you are finished with one sport to start the transition time Forerunner 310XT Owner s Manual Training Press lap again to end the transition time and begin the next sport To stop Auto Multisport Press mode gt select Training gt Stop Multisport You can also clear a multisport workout by pressing stop and then pressing and holding reset to reset the timer Swimming with your Forerunner The Forerunner watch is swim proof for surface swimming Use the timer to record your swim time GPS data may not record while you swim WARNING Scuba diving with the Forerunner may damage the products and will void the warranty 21 History History Your Forerunner automatically saves history wh
21. ftware update 41 software version 33 specifications 42 speed data fields 30 sport mode 10 status icons 36 T technical specifications 42 time data fields 31 time zone changing 33 tones 32 totals 23 training 10 troubleshooting 45 U unit ID 33 units 33 updating software 41 USB ANT Stick 9 user profile 33 V vibration alerts 32 Virtual Partner 13 14 18 Forerunner 310XT Owner s Manual Index w waypoints See locations workouts 15 custom 16 interval 15 Z zones power 40 zones heart rate 12 Forerunner 310XT Owner s Manual 49 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 A GARMIN CE 2009 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151 Street Olathe Kansas 66062 USA Garmin Europe Ltd Liberty House Hounsdown Business Park Southampton Hampshire S040 9LR UK Garmin Corporation No 68 Jangshu 2nd Road Shijr Taipei County Taiwan www garmin com May 2009 Part Number 190 01064 00 Rev D Printed in Taiwan
22. ied distances times and calories Use Garmin Connect to create and edit workouts and transfer them to your Forerunner You can also schedule workouts using Garmin Connect You can plan workouts in advance and store them on your Forerunner NOTE For more information about transferring data to your Forerunner see page 9 To create a custom workout using the Forerunner 1 Press mode gt Training gt Workouts gt Custom Forerunner 310XT Owner s Manual 2 Select New 3 Enter a workout name in the top field 4 Select 1 Open No Target and then select Edit Step 5 In the Duration field select how long you want the step to last If you select Open you can end the step during your workout by pressing lap 6 Below Duration enter the value where you want the step to end 7 In the Target field select your goal during the step speed heart rate cadence power or none 8 Below Target enter a goal value for this step if necessary For example if your target is heart rate select a heart rate zone or enter a custom range 9 When you are finished with this step press mode 10 To add another step select lt Add New Step gt Repeat steps 5 9 Forerunner 310XT Owner s Manual Training 11 To mark any step as a rest step select the step Then select Mark as Rest Step from the menu Rest steps are noted in your workout history To repeat steps 1 Select lt Add New Step gt 2 Inthe
23. itor Forerunner 310XT Owner s Manual 7 Getting Started Heart Rate Settings For the most accurate calorie data set your maximum heart rate and resting heart rate You can set five heart rate zones to help you to measure and increase your cardiovascular strength If you configured your device in the setup wizard to include a heart rate monitor this step is unnecessary 1 Press mode gt select Settings gt Run Settings gt Heart Rate gt HR Zones 2 Follow the on screen instructions NOTE Press and hold mode and change the sport settings Follow steps 1 and 2 to configure your heart rate settings for biking and other sports modes Step 5 Customize Your Sport Settings Optional 1 Press and hold mode to change the sport mode 2 Press mode gt select Settings gt Select the sport setting Select Data Fields to customize up to four data pages for your activity see page 28 Step 6 Go workout 1 Press mode to view the training page 2 Press start to start the timer 3 After completing your activity press stop Step 7 Download Free Software 1 Go to www garmin com forerunner310xt owners 2 Click Garmin Connect and create a free myGarmin account Forerunner 310XT Owner s Manual 3 Follow the on screen instructions Step 8 Send Workout Data to Your Computer NOTE You must download software as instructed in Step 7 so that the necessary USB drivers are instal
24. led before connecting the USB ANT Stick to your computer 1 Plug the USB ANT Stick into an available USB port on your computer G ED 2 Bring your Forerunner within 5 m of your computer 3 Follow the on screen instructions 4 Ensure pairing is enabled 5 Use Garmin Connect to view and analyze your data Forerunner 310XT Owner s Manual Getting Started Resetting the Forerunner If your Forerunner is not operating properly press mode and lap reset simultaneously until the screen goes blank This does not erase any of your data or settings Training Training NOTE Always consult your physician before you begin or modify any exercise program Use your Forerunner to set alerts train with a Virtual Partner program interval or custom workouts and plan courses based on existing activities The Forerunner offers several training features and optional settings About the Training Page Press mode to view the training page Use A V to scroll through the available pages 10 To customize the data fields on the training pages see page 28 Sport Mode Press and hold mode to change the sport mode All settings are specific to the current sport that you have selected Auto Lap You can use Auto Lap to automatically mark the lap at a specific position or after you have traveled a specific distance This setting is helpful for comparing your performance over different part
25. mark a location there The location appears on the map with a name and a symbol You can find view and go to locations at any time To mark your location 1 Go to the place where you want to mark a location Forerunner 310XT Owner s Manual 2 Press mode gt select GPS gt Save Location wooed Position 38 51 397 094 47 988 Elevation 3 Enter a name in the top field 4 Select OK To mark a location using lat lon coordinates 1 Press mode gt select GPS gt Save Location 2 Select the Position field Enter the latitude and longitude of the location you want to mark 3 Make other changes as necessary and select OK To find and go to a location 1 Press mode gt select GPS gt Go to Location 2 All of your saved locations are shown Forerunner 310XT Owner s Manual Navigation 3 Press AV to find a location in the list and press enter to select 4 Select Go To Follow the line on the map to the location When you are going to a location the Map and Compass pages are added automatically Press mode to view these pages On the Compass page the arrow points toward the location Go in the direction of the arrow to reach the location The Compass page also shows the distance and time left until you reach the the location Dist To Dest 449 Time to Dest Compass To stop going to a location Press mode gt select GPS gt Stop Go To 25 N
26. n of Heading Current direction you your current ride are traveling Power Total cumulative Laps Amount of laps Kilojoules amount of power completed output in kilojoules Pace Current pace Power Average power output Pace Avg Average pace for the Lap in the current lap 7 run Forerunner 310XT Owner s Manual Settings Data Description Data Description Field Field Power Top power achieved Time Total amount of time Max during the current Elapsed from the beginning to ride Run the end of the activity Power Current range of kn any pauses Zone power output 1 7 stops based on your FTP or Time of Current time based custom settings Day on time settings see Sunrise Time of sunrise based RL b ASTA on your GPS position updates the time Sunset Time of sunset based information on your GPS position Time Stopwatch time System Time Avg Average time to Press mode gt select Settings gt Lap complete the laps System so far L h h t z Time Lap Amount of time in the be SG A KORE current lap Forerunner 310XT Owner s Manual text language Changing the text language does not change the language of user entered data such as course names Settings To download a language not included on your device go to www garmin com forerunner3 0xt owners and click Garmin Connect Your device can only contain one downloaded language at a time To t
27. nal and can improve accuracy There are three ways to adjust the calibration distance GPS and manual Distance Calibration For best results the foot pod should be calibrated using the inside lane of a regulation track A regulation track 2 laps 800 m is more accurate than a treadmill 1 Press mode gt select Settings gt Sport Settings gt Foot Pod 2 Select Yes in the Foot pod sensor present field 3 Select calibration 4 Select By Distance 5 Select a distance 6 Select continue 7 Press start to begin recording 8 Run or walk the distance 9 Press stop GPS Calibration You must have GPS signals to calibrate the Foot Pod using GPS 1 Press mode gt select Settings gt Sport Settings gt Foot Pod 2 Select Yes in the Foot pod sensor present field 3 Select calibration 4 Select By GPS 5 Enter a distance in the Choose Your Distance field 6 Select Continue 7 Press Start 8 Run or walk The Forerunner informs you that you have traveled far enough Manual Calibration If your foot pod distance seems slightly high or low each time you run you can manually adjust the calibration factor Forerunner 310XT Owner s Manual Press mode gt select Settings gt Run Settings gt Foot Pod gt Calibration Factor Adjust the calibration factor Increase the calibration factor if your distance is too low decrease the calibration factor if your distance is too high Bike Det
28. nge 3 m of the computer 5 When the ANT Agent finds your Forerunner ANT Agent displays the unit ID and asks you if you want to pair Select yes 6 Your Forerunner should display the same number ANT Agent displayed If so select yes on your Forerunner to complete the pairing process NOTE To prevent from transferring data to from any computer even a paired computer press mode gt Settings gt System gt Data Transfer gt Computer gt Enabled gt No Send All Data By default your Forerunner only sends new data to your computer To send all data to your computer again press mode gt History gt Force Send gt Yes Forerunner 310XT Owner s Manual Using Accessories The following ANT accessories are compatible with the Forerunner 310XT e Heart rate monitor Foot pod e GSC 10 speed and cadence bike sensor e USB ANT Stick see page 9 and page 34 e ANT power meters To purchase accessories go to http buy garmin com or contact your Garmin dealer Pairing Accessories If you purchased an accessory with ANT wireless technology you need to pair it with your Forerunner Pairing is connecting ANT accessories such as the heart rate Forerunner 310XT Owner s Manual Using Accessories monitor with your Forerunner The pairing process only takes a few seconds when the accessories are activated and functioning correctly When paired your Forerunner only receives data from
29. oals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles e Your heart rate is a good measure of exercise intensity e Training in certain heart rate zones can help you improve cardiovascular capacity and strength e Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury Forerunner 310XT Owner s Manual Training Virtual Partner 1 Press mode gt select Settings gt gt select the sport setting option depends on your current sport mode see page 10 2 Select Virtual Partner gt On Your Virtual Partner is a unique tool designed to help you meet your training goals The Virtual Partner competes with you every time you and the timer are running If you make changes to the Virtual Partner pace speed before you start the timer those changes are saved If you make changes to the Virtual Partner during the run when the timer is started the changes will not be saved when the timer is reset If you make changes during a run the Virtual Partner uses the new pace from your location Training To change the Virtual Partner VP pace 1 Press mode to view the training page 2 Use AV to view the Virtual Partner page VP Pace 08 00 ni Virtual Partner Time Behind You 3 Press and hold A W to increase or decrease the VP pace 4 To save the changes press mode to exit or
30. ogo Forerunner Dynastream Auto Pause Auto Lap Virtual May 2009 Garmin Europe Ltd Hounsdown Business Park Southampton Hampshire S040 9LR UK Tel 44 0 870 8501241 outside the UK 0808 2380000 within the UK Fax 44 0 870 8501251 Part Number 190 01064 00 Rev D Garmin Corporation No 68 Jangshu 2nd Road Shijr Taipei County Taiwan Tel 886 2 2642 9199 Fax 886 2 2642 9099 Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries Garmin Connect ANT ANT Agent ANT GSC 10 and USB ANT Stick are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Firstbeat and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd This product was produced under the following United States patents and their foreign equivalents EP1507474 A1 US7460901 EP1545310 A1 US7192401 B2 and U20080279 WO03099114 A1 Pat Pend EP1507474 A1 US7460901 B2 WO2004016173 A1 Pat Pend EP1545310 AL Pat Pend U20080279 Pat Pend Other trademarks and trade names are those of their respective owners Printed in Taiwan WARNING Always consult your physician before you begin or modify any exercise program See the Important Safety and Product Information guide in the product box for product warnings and other important
31. otors microwave ovens 2 4 GHz cordless phones and wireless LAN access points Heart Rate Monitor Battery The heart rate monitor contains a user replaceable CR2032 battery Forerunner 310XT Owner s Manual NOTE Contact your local waste disposal department to properly dispose of batteries To replace the battery 1 Use a small Phillips screwdriver to remove the four screws on the back of the module 2 Remove the cover and battery Wait 30 seconds Insert the new battery with the positive side facing up NOTE Be careful not to damage or lose the O ring gasket 3 Replace the back cover and the four screws a y Forerunner 310XT Owner s Manual Using Accessories Caring for the Heart Rate Monitor NOTE Unsnap the module before cleaning the strap To prolong the life of your heart rate monitor rinse the strap after every use Hand wash the strap in cold water with a mild detergent after every five uses Do not put the strap in a washing machine or a dryer Foot Pod Your Forerunner is compatible with the foot pod You can use the foot pod to send data for your Forerunner when training indoors when your GPS signal is weak or when you lose satellite signals The foot pod is on standby and ready to send data like the heart rate monitor You must pair the foot pod with your Forerunner 37 Using Accessories Calibrating the Foot Pod Calibrating your foot pod is optio
32. s of a run every 2 miles or every major hill for example 1 Press mode gt select Settings gt select sport settings depends on your current sport mode gt Auto Lap Forerunner 310XT Owner s Manual 2 In the Auto Lap Trigger field select By Distance to enter a value or By Position to choose an option e Lap Press Only marks a lap each time you press lap and each time you pass any of those locations again e Start and Lap marks a lap at the GPS location where you press start and at any locations during the run where you pressed lap e Mark and Lap marks a lap at the specific GPS location you mark when you select this option and at any location during the run where you pressed lap NOTE When doing a course see page 18 use By Position to mark laps at all of the lap positions marked in the course Forerunner 310XT Owner s Manual Training Auto Pause Auto Pause is helpful if your training includes stop lights or other places where you need to slow down or stop 1 Press mode gt select Settings gt select the sport setting option depends on your current sport mode see page 10 2 Select Auto Pause 3 Select one of the following options e Off e When Stopped pauses timer automatically when you stop moving e Custom Pace pauses timer automatically when your speed drops below a specified value 11 Training Auto Scroll Use the auto scroll feat
33. select Settings TIP When finished selecting options or entering values on your Forerunner press mode to save the setting Data Fields You can show hide the following pages and customize up to four data fields on four sport specific pages NOTE You can see only the pages for the sport mode you have currently selected see page 10 To set data fields 1 Press mode gt select Settings gt select the sport setting option depends on your current sport mode see page 10 2 Select Data Fields 3 Select one of the training pages 28 4 Press A to select the number of data fields Data Field Options Denotes a data field showing statute or metric units Requires an optional accessory Data Description Field Cadence Steps per minute or a revolutions of the crank arm per minute Cadence Average cadence for Avg the duration of your current ride Cadence Average cadence for Lap the current lap Calories Number of calories burned Distance Distance traveled on the current run Dist Lap Distance traveled in the current lap Forerunner 310XT Owner s Manual Settings Forerunner 310XT Owner s Manual Data Description Data Description Field Field Dist Distance in nautical HR Percentage of Nautical miles HRR heart rate reserve Elevation Distance above below maximum he
34. the scan for the accessory see page 35 Make sure the accessory is sending data for example you need to be wearing the heart rate monitor If the problem persists replace the battery in the accessory The heart rate data is inaccurate See page 36 The heart rate monitor strap is too big Asmaller elastic strap is sold separately Go to http buy garmin com Some of my data is missing from my Forerunner The Forerunner will no longer record data if you do not transfer it to your computer Transfer data regularly to avoid losing data Forerunner 310XT Owner s Manual 45 Appendix Heart Rate Zone Table of Maximum Perceived Exertion Benefits Heart Rate or Resting Heart Rate 1 50 60 Relaxed easy pace Beginning level aerobic rhythmic breathing training reduces stress 2 60 70 Comfortable pace Basic cardiovascular slightly deeper breathing training good recovery conversation possible pace 3 70 80 Moderate pace more difficult Improved aerobic to hold conversation capacity optimal cardiovascular training 4 80 90 Fast pace and a bit Improved anaerobic uncomfortable breathing capacity and threshold forceful improved speed 5 90 100 Sprinting pace Anaerobic and muscular unsustainable for long period endurance increased of time labored breathing power 46 Forerunner 310XT Owner s Manual Index A accessories 34 35 40 activity class 5
35. ttings Optional 8 Step 6 Go workout 8 Step 7 Download Free SOPtWAME eeeseeeeceeteteeeesteeeeees 8 Step 8 Send Workout Data to Your Computer 9 Resetting the Forerunner 9 Tratin giiia 10 About the Training Page 10 POM Moderatua 10 Auto Lap awa Auto Pause PEE EA EE IEEE 11 Auto Scroll says 12 Heart Rate zaa wa tens 6 12 Virtual Partner 13 AES isnan 14 WOIKOU S wana ion AAAA 15 GOUNSES wat A AA 18 Multisport Workouts 19 Auto Multisport Workouts 20 Forerunner 310XT Owner s Manual MISIO aaa 22 Viewing and Deleting History 22 Viewing and Deleting Totals 23 Deleting History 23 Navigation 1 1111111111111 24 Viewing the map 24 Marking Locations 24 Back to Start 26 Viewing GPS Information 27 Settings aero 28 Data Fields 28 SYSE Mcn 31 User Profile 33 ANT E aso ao ia 33 Using Accessories 35 Pairing Accessories 35 Heart Rate Monitor 36 FOOL POG aaa na 37 Bike Detalls smsen 39 Power Meter 39 GSC 10 ita ORC 40 Forerunner 310XT Owner s Manual Introduction Appendix 111111111111122 41 Resetting the Forerunner
36. uable 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 44 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 Declaration of Conformity DoC Hereby Garmin declares that this Forerunner is in compliance with the essential requirements and other relevant provisions of Directive 1999 5 EC To view the full Declaration of Conformity see the Garmin Web site for your Garmin product www garmin com Forerunner 310XT Owner s Manual Appendix Troubleshooting Problem Solution Answer My Forerunner never gets satellite signals Press mode gt select GPS gt GPS Status Ensure GPS is enabled Take your Forerunner outside and away from tall buildings Remain stationary for several minutes The battery gauge does not seem accurate Allow the Forerunner to fully discharge and then fully charge it without interrupting the charge cycle The heart rate monitor foot pod or GSC 10 will not pair with the Forerunner Stay 10 m away from other ANT accessories while pairing Bring the Forerunner within range 3 m of the sensor while pairing Restart
37. ure to automatically cycle through all of the training data pages while the timer is running 1 Press mode gt select Settings gt select the sport setting option depends on your current sport mode see page 10 2 Select Auto Scroll 3 Select a display speed Slow Medium or Fast Heart Rate 1 Press mode gt select Settings gt gt select the sport setting option depends on your current sport mode see page 10 2 Select Heart Rate ANT HR turn on or turn off pairing with the optional heart rate monitor 12 HR Zones starts the heart rate zone configuration wizard Follow the on screen instructions Heart Rate Zones CAUTION Consult your physician to specify heart rate zones targets that are appropriate for your fitness level and health condition Many athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness A heart rate zone is a set range of heartbeats per minute The five commonly accepted heart rate zones are numbered from 1 5 according to increasing intensity The Forerunner sets the heart rate zone ranges see the table on page 46 based on your maximum and resting heart rates set in your user profile see page 33 Forerunner 310XT Owner s Manual You can customize your heart rate zones in your Garmin Connect user profile and then transfer data to your Forerunner How Do Heart Rate Zones Affect Your Fitness G
38. urn message tones or vibration alerts on or off 1 Press mode gt select Settings gt System gt Tones and Vibration 2 Select from the following options e Key Tones turn button tones on or off e Message Tones turn message tones on or off e Message Vibration turn message vibrations on or off To change the display settings 1 Press mode gt select Settings gt System gt Display 2 Select from the following options 32 Backlight Timeout select the amount of time the backlight stays on Use a short backlight setting to conserve battery power Contrast select the amount of screen contrast To change map settings 1 Press mode gt select Settings gt System gt Map 2 To change the orientation of the map press enter and select an option North Up orients the map with North at the top of the screen Track Up orients the map with your direction of travel at the top of the screen To show hide waypoints on the map select Show or Hide in the User Locations field Forerunner 310XT Owner s Manual 4 To view the Map page as part of the page loop select Yes in the Show Map field About view the software version the GPS version and the unit ID Units select Statute or Metric for the units of measure To change units of measure 1 Press mode gt select Settings gt System gt Units 2 Select units of measure for distance elevation weight height pace sp
39. ut accessories go to http buy garmin com or contact your Garmin dealer Forerunner 310XT Owner s Manual Getting Started Buttons power c e Press and hold to turn the Forerunner on and off e Press to turn on and to adjust the backlight A status page appears Forerunner 310XT Owner s Manual Getting Started e mode Press to view the timer page and menu page The map page and the compass page also appear if they are active e Press to exit a menu or a page Your settings are saved e Press and hold to switch sport modes preset e Press to create a new lap e Press and hold to reset the timer start stop Press to start or to stop the timer 5 enter Press to select options and to acknowledge messages Getting Started QO AY arrows up down e Press to scroll through menus and settings TIP Press and hold A W to scroll quickly through the settings e Press to scroll through training pages during a workout e On the Virtual Partner page press and hold to adjust the Virtual Partner pace Forerunner Backlight Press O to tum on the backlight for fifteen seconds Use A W to adjust the backlight level This window also shows several status icons Ro GPS is on and the Forerunner is receiving satellite signals GPS is off for use indoors The timer is running The heart rate sensor is active The foot pod sensor is active amp The speed cadenc
40. wait for the page to timeout Alerts Use your Forerunner alerts to train toward certain time distance and heart rate goals You can set separate alerts in each sport mode 14 ih NOTE Alerts do not function during interval or custom workouts Press mode gt select Training gt select the sport alerts option depends on your current sport mode see page 10 Use A V and press enter to enter information for any of the following alarms e Time Alert notifies you when you have run for a specific amount of time e Distance Alert notifies you when you have run a specific distance e Calorie Alert notifies you when you have burned a specific number of calories e HR Alert notifies you if your heart rate exceeds or drops below a specific number of beats per minute bpm Forerunner 310XT Owner s Manual NOTE To use HR alerts you must have a Forerunner 310XT and a heart rate monitor e Cadence Alert notifies you if your cadence exceeds or drops below a specific number of revolutions of crank arm per minute rpm NOTE To use cadence alerts you must have a Forerunner 310XT and a foot pod or bike cadence sensor e Power Alert notifies you if your power exceeds or drops below a specific value in Watts NOTE To use power alerts you must have a Forerunner 310XT and a power meter Forerunner 310XT Owner s Manual Training Workouts Press mode gt select
41. x 11 mm Strap length expands from 21 in to 29 5 in expands from 533 4 mm to 749 3 mm Weight 1 6 oz 45 g Water Resistance 98 4 ft 30 m NOTE This product does not transmit heart rate data to your GPS device while swimming Transmission range approximately 9 8 ft 3 m Forerunner 310XT Owner s Manual Appendix Battery user replaceable CR2032 3 volts Perchlorate Material special handling may apply See www dtsc ca gov hazardouswaste perchlorate Battery life approximately 4 5 years 1 hour per day Operating temperature from 23 F to 122 F from 5 C to 50 C Radio frequency protocol 2 4 GHz ANT wireless communications protocol System Compatibility ANT Software License Agreement BY USING THE FORERUNNER YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT PLEASE READ THIS AGREEMENT CAREFULLY 43 Appendix Garmin grants you a limited license to use the software embedded in this device the Software in binary executable form in the normal operation of the product Title ownership rights and intellectual property rights in and to the Software remain in Garmin You acknowledge that the Software is the property of Garmin and is protected under the United States of America copyright laws and international copyright treaties You further acknowledge that the structure organization and code of the Software are val
42. your accessory even if you are near other accessories After you pair the first time your Forerunner automatically recognizes your accessory each time the accessory is activated TIP The accessory needs to send data to complete the pairing process You need to wear the heart rate monitor take a step wearing the foot pod or pedal your bike with the GSC 10 35 Using Accessories Status Icons Press and release C to view the status icons Heart rate monitor active a Speed and cadence sensor active Foot pod active Power sensor active Heart Rate Monitor For information about putting on the heart rate monitor see page 6 Heart Rate Monitor Tips If you are noticing inaccurate or erratic heart rate data use the following tips e Make sure the heart rate monitor is snug against your body e Reapply water saliva or electrode gel to the electrodes 36 e Clean the electrodes Dirt and sweat residue can interfere with heart rate signals e Wear a cotton shirt or wet your shirt if suitable for your activity Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals e Move away from sources of strong electromagnetic fields and some 2 4 GHz wireless sensors which can interfere with your heart rate monitor Sources of interference may include very high voltage power lines electric m
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