Forerunner® 910XT
Contents
1. Deleting a Custom Workout 1 Select 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 a saved course simply because it is a good route For example you can save 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 Training with Your Forerunner minutes you will race against a Virtual Partner trying to complete the course in under 30 minutes You can create a course from your own activity or you can send a course from Garmin Connect to your device NOTE Courses are not available in swim mode Creating Courses with Your Forerunner 1 Select MODE gt Training gt Courses gt New 2 From the History page select an entry on which to base your course 3 Select MODE to exit Editing a Course 1 Select MODE gt Training gt Courses 2 Select the course 3 Select Edit Course to change the name and view statistics from the previous activity Starting a Course 1 2 3 Select MODE gt Training gt Courses Select the course Select Do Course gt START History is recorded even if you are not on the course Following a Course From the Web You must have a Garmin Connec2. Stay 10 m away from other ANT sensors while pairing If is off select MODE gt Settings gt Run Settings gt Heart Rate gt ANT HR gt Yes gt Restart Scan If lis off select MODE gt Settings gt Run Settings gt Foot Pod gt Yes gt Restart Scan If is off select MODE gt Settings gt Bike Settings gt bike name gt ANT Spd Cad gt Yes gt Restart Scan If D is off select MODE gt Settings gt Bike Settings gt bike name gt ANT Power gt Yes gt Restart Scan e If you still cannot pair the accessory replace the accessory battery see page 44 or accessory instructions When the accessory is paired a message appears and the accessory icon page 5 appears solid on the screen Heart Rate Monitor NOTE The Forerunner cannot record heart rate data while swimming Putting on the Heart Rate Monitor NOTE If you do not have a heart rate monitor you can skip this task 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 the heart rate monitor onto the strap 22 ANT Sensors amp 2 Wet the electrodes on the back of the strap to create a strong connection between your chest and the transmitter NOTE Some heart rate monitors have a contact patch Wet the contact patch 3 Wrap the strap around your chest and connect the strap hook to the loop The Gar
3. 2 Select the race 3 Select Edit Race to change the name and view statistics from the previous activity Deleting a Virtual Race 1 Select MODE gt Training gt Virtual Racer 2 Select the race 3 Select Delete Race gt Yes Training with Your Forerunner 13 Racing Against an Activity From the Web You must have a Garmin Connect account and you must pair the Forerunner with your computer using the USB ANT Stick page 30 1 Go to www garminconnect com and find an activity 2 Click Send to Device and wait for ANT Agent to send the activity 3 Select MODE gt Training gt Virtual Racer 4 Select the race 5 Select Do Race gt START Interval Workouts You can create interval workouts based on distance or time Your custom interval workout is saved until you create another interval workout Open intervals can be used for track workouts when you are running a known distance but want to keep track of how many intervals you have completed NOTE Interval workouts are not available in swim mode Creating and Doing an Interval Workout 1 Select MODE gt Training gt Workouts gt Interval 2 Select Type and select Time or Distance 3 Enter a distance or time interval value 4 Select Rest Type and select Time or Distance 5 Enter a distance or time value for the rest interval 6 Select More for additional options 7 Select Reps and enter the number of repetitions 8 If neces
4. An interval in swimming is like a lap in running You can break your swim into swim intervals and rest intervals A stroke is counted every time your arm wearing the Forerunner completes a full cycle Your swolf score is the sum of the time for one length and the number of strokes for that length For example 30 seconds plus 15 strokes equals a swolf score of 45 Swolfis a measurement of swimming efficiency and like golf a lower score is better Your swim efficiency index is the sum of the time and the number of strokes that it takes to swim 25 meters This allows you to compare your swim efficiency to another pool or an open Free Freestyle water workout A lower swim efficiency index is better Back Backstroke Breast Breaststroke Fly Butterfly 20 Training with Your Forerunner Swim Tips The Forerunner cannot record strokes or lengths during drill strokes or kick sets Garmin recommends that you record drills as a separate swim interval using the LAP key Similarly use the LAP key to record rest intervals separately This improves the accuracy of your swim data If you do not use the LAP key for rest intervals or stop the timer the Forerunner may take 7 8 seconds to display data for the last completed length Using the Countdown Timer You can use the countdown timer to automatically start the Forerunner timer after a specified countdown For example you can use a 30 second countdown before you star
5. ANT Sensors 25 Bike Sensors Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor For a list of third party ANT sensors that are compatible with the Forerunner go to www garmin com intosports Training with a Bike Sensor Before you start training you must be in bike sport mode and you must pair the GSC 10 with your Forerunner 1 Select MODE gt Settings gt Bike Settings gt bike name gt ANT Spd Cad 2 Select Yes in the Bike sensors present field 3 If necessary select More to select the sensor type About the GSC 10 Cadence data from the GSC 10 is always recorded If there is no GSC 10 paired GPS data is used to calculate the speed and distance Cadence is your rate of pedaling or spinning measured by the number of revolutions of the crank arm per minute rpm There are two sensors on the GSC 10 one for cadence and one for speed For information about cadence alerts see page 9 Non Zero Averaging for Cadence Data The non zero data averaging setting is available if you are training with an optional cadence sensor The default setting is to include zero values that occur when you are not pedaling To turn the non zero averaging on or off select MODE gt Settings gt Bike Settings gt Data Averaging gt Cadence Power Meters For a list of third party ANT sensors that are compatible with the Forerunner go to www garmin com intosports Calibrating You
6. Grade Calculation of rise over Distance Last Distance traveled during run For example if for Interval the last completed swim every 10 feet you climb interval elevation you travel Distance Last Distance traveled during 200 feet distance your Lap the last completed lap grade is 5 Distance Nautical Distance traveled Heading The direction you are moving Customizing Your Device 37 Data Field Description Data Field Description Heart Rate Heart rate in beats per minute bpm Heart Rate HRR Percentage of heart rate reserve maximum heart rate minus resting heart rate Heart Rate Lap Max Average percentage of maximum heart rate for the lap Heart Rate Last Lap kk Average heart rate during the last completed lap Heart Rate Max Percentage of maximum heart rate Heart Rate Avg Average heart rate for the duration of your current activity Heart Rate Graph Line graph showing your current heart rate zone 1 to 5 Heart Rate Avg HRR Average percentage of heart rate reserve maximum heart rate minus resting heart rate for the activity Heart Rate Zone Current range of heart rate 1 to 5 The default zones are based on your user profile maximum heart rate and resting heart rate Heart Rate Avg Max Average percentage of maximum heart rate for the activity
7. Steps Amount of steps for the duration of your current activity Steps Lap Amount of steps during the current lap Steps Last Amount of steps during Lap the last completed lap Stroke Type Last Interval Stroke type determined during the last completed interval Stroke Dist Avg Average distance traveled in one stroke Stroke Dist Interval Average stroke distance during the current interval Stroke Type Last Stroke type during the Length last completed pool length Strokes Amount of strokes for the duration of your current activity Stroke Dist Last Int Average stroke distance during the last completed interval Strokes Average Average number of strokes per length for the duration of your current activity 40 Customizing Your Device Data Field Description Data Field Description Swolf Last Interval Swolf score during the last completed interval Interval Strokes Interval Amount of strokes during the current interval Strokes Last Amount of strokes during the last Swolf Last Length Swolf score during the last completed pool length length plus the number of strokes for that length page 20 The average score is for the entire activity completed interval Time Stopwatch time Strokes Last Amount of strokes Time Avg Lap Average ti
8. You must unsnap the module before cleaning the strap A buildup of sweat and salt on the strap can decrease the ability of the heart rate monitor to report accurate data Device Information Caring for Your Device NOTICE Do not store the device where prolonged exposure to extreme temperatures can occur because it can cause permanent damage Do not use a sharp object to clean the device Avoid chemical cleaners and solvents that can damage plastic components Go to www garmin com HRMcare for detailed washing instructions e Rinse the strap after every use e Wash the strap after every seven uses The method of cleaning is determined by the symbols printed on the strap Machine wash Hand wash 42 Device Information Do not put the strap in a dryer To prolong the life of your heart rate monitor unsnap the module when not in use se Specifications Forerunner Specifications Heart Rate Monitor Specifications Battery type User replaceable CR2032 3 volts page 44 Battery life Approximately 4 5 years 1 hour per day Water 98 4 ft 30 m resistance This product does not transmit heart rate data to your GPS device while swimming Operating From 23 F to 122 F temperature from 5 C to 50 C NOTE In cold conditions wear appropriate clothing to keep the heart rate monitor near your body temperature Radio
9. data fields 41 zones 34 timer 7 countdown 21 tire size 45 tones keys 34 tracks 31 Training Effect 35 42 transferring data 31 triathlon training 8 troubleshooting 46 47 ANT accessories 48 U units of measure 34 USB ANT Stick 30 43 user profile 35 V Virtual Partner 12 Virtual Racer 13 wW walking breaks 10 water resistance 19 43 weight scale 5 27 wheel sizes 45 workouts custom 15 interval 14 multisport 8 Index 51 www garmin com support 913 397 8200 0808 238 0000 1 800 800 1020 44 870 850 1242 19687429 9296 aon 219931810 PEs MM 004548105050 falf 00 358 96937 9758 Pf o0 331 55 69 33 99 0180 5 42 76 46 880 ai 00 39 02 3669 9699 fey 2000 0233937 H 815 69 555 00800 4412 454 44 2380 662 915 E 00 35 1214 447 460 00 34 902 007 097 00 46 7744 52020 Garmin International Inc 1200 East 15 st Street Olathe Kansas 66062 USA Garmin Europe Ltd Liberty House Hounsdown Business Park Southampton Hampshire S040 9LR UK Garmin Corporation No 68 Zhangshu 2nd Road Xizhi Dist New Taipei City 221 Taiwan R O C aly fa CES 2011 2013 Garmin Ltd or its subsidiaries
10. Link Here logo on compatible fitness equipment LINK HERE R Go to www garmin com antplus for more linking instructions Pairing With Fitness Equipment 1 Select MODE gt Settings gt System gt Fitness Equipment 2 Select Yes in the Enabled field 3 Select MODE to view timer page The flashes indicating that pairing is ready 4 Move the Forerunner near the ANT Link Here logo A message appears The P is solid when your device is paired with the equipment 28 ANT Sensors 5 Start the timer on the fitness equipment to begin your workout The timer on your Forerunner starts automatically If you have trouble pairing reset the Forerunner and fitness equipment and try again History Your Forerunner stores data based on the type of activity the accessories used and your training settings When the Forerunner memory is full your oldest data is overwritten A warning message appears on the Forerunner before any data is deleted NOTE History is not recorded while the timer is stopped or paused Estimated Activity Description Memory 220 hours Smart recording with no ANT accessories 160 hours Smart recording with ANT accessories 48 hours Every second recording with no ANT accessories 42 hours Every second recording with ANT accessories Viewing History The history displays the date time of day distance activity time calories and aver
11. by understanding and applying these principles e Your heart rate is a good measure of exercise intensity Training in certain heart rate zones can help you improve cardiovascular capacity and strength e Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury If you know your maximum heart rate you can use the table page 49 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 More Heart Rate Options e Heart rate alerts page 9 e Heart rate zone calculations page 49 Heart rate data fields page 36 Heart rate troubleshooting page 48 Foot Pod Your Forerunner is compatible with the foot pod You can use the foot pod to send data to 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 as soon as you install it or start moving You must pair the foot pod with your Forerunner page 22 When the battery is low a message appears on your Forerunner Approximately five hours of battery life remain Choosing Your Speed Source If you plan to train outdoors you can set the Forerunner to use foot pod data to calculate pace rather than using GPS 1 Select MODE gt S
12. gt Yes Training Indoors If the Forerunner cannot locate satellites a message appears asking if you are indoors You can also manually turn off GPS when you are training indoors While the Forerunner is trying to locate satellites select ENTER gt Yes TIP For more information about GPS settings see page 33 Biking Options For information about the GSC 10 see page 26 e For information about power meters see page 26 Saving Your Bike Profiles You can customize up to five bike profiles 1 In bike mode select MODE gt Settings gt Bike Settings gt Bikes Training with Your Forerunner 2 Select up to five bikes and select Done 3 Select Bike 1 gt Bike Details 4 Enter a name for the bike profile the bike weight and the odometer value 5 Ifyou are using a speed and cadence sensor or power sensor select Wheel Size Select Auto to calculate your wheel size using GPS distance Select Custom to enter your wheel size For a table of wheel sizes and circumferences see page 45 6 Hold MODE to switch bikes 7 Repeat steps 1 5 for additional bikes Swim Features NOTICE The Forerunner is intended for surface swimming Scuba diving with the Forerunner may damage the product and will void the warranty Swimming in Open Water You can use the Forerunner for open water swimming You can record your swim data including distance pace and stroke count NOTE The Forerunner cannot
13. kilogram Power Current power output Power Zone Current range of power in watts output 1 to 7 based Power 30s Avg The 30 second moving on your FTP or custom average of power settings output Speed Current speed Power 3s Avg The three second Speed Avg Average speed for the moving average of activity power output Speed Lap Average speed during Power Avgerage Average power output the current lap i for the duration of your Speed Last Average speed during current ride Lap the last completed lap Customizing Your Device 39 Data Field Description Data Field Description Speed Max Top speed achieved during the current activity Speed Nautical Current speed in knots Speed Vertical Rate of ascent or descent in feet meters per hour Stroke Rate Average strokes per minute spm for a swim activity This is similar to cadence for running or biking Stroke Rate Interval Stroke rate during the current interval Speed VS 30s The 30 second moving average of vertical Stroke Rate Last Int Stroke rate during the last completed interval Stroke Rate Last Length Stroke rate during the last completed pool length Stroke Type Stroke type determined during the current interval page 20 speed Sport Symbol for the current sport mode
14. tie tee 9 Auto Lapi ie 10 Pausing Your Run Automatically 12 Using Auto Scroll 0 eceeceeeteeeeeee 12 Running With a Virtual Partner 12 VirtUal Raefa 13 Interval WorkOUts 0 csceseeeeeeeeees 14 Custom Workouts csccceeeeeeeeees 15 COUNS ES iiinis 16 Training NAOIS 18 Biking OpllOnSiistieashaesn aden 18 SWIM Features 19 Using the Countdown Timer 21 ANT S NSOPS s essssseseseerseereeeees Pairing Your ANT Sensors Heart Rate Monitor ccccsesssssseeeeeee Foot Pod siascasesssrscecsitnaidearasHiseivaaneatins Bike Sensors n se Power Meters sssrin Weight Scales cccceeseseeeseeeeees Fitness Equipment PUSCONY E E E Viewing History Deleting History ccceceeeteeeseeeees Using Garmin Connect GOalS ies ects iiiaoieniiat dans Navigation isi Adding the Map Page Marking Your Location Navigating to a Location Editing or Deleting a Location oe Navigating Back to Start 33 Stopping Navigation csceeeeeeee 33 Viewing GPS Information cee 33 Table of Contents Customizing Your Device 34 System Settings essence 34 User Profiles cerisier 35 Data Field Sirenen ne 36 Device Information sceeeees 42 Caring for Your Device 42 SPCCHICALONS sine annann 43 Heart Rate Monitor Battery 44 Appendisitin 44 Registering Your Device ss ssssssssseee 44 Wh
15. 2 4 GHz ANT wireless frequency communications protocol protocol USB ANT Stick Specifications Power source USB Operating From 14 F to 122 F temperature from 10 C to 50 C Radio 2 4 GHz ANT wireless frequency communications protocol protocol Battery type 620 mAh prismatic lithium ion battery Battery life Actual battery life depends on use of GPS backlight and ANT devices With a fully charged battery the Forerunner can operate up to 20 hours with GPS on Water Water resistant to 164 ft resistance 50 m Operating From 4 F to 140 F temperature from 20 C to 60 C range Radio 2 4 GHz ANT wireless frequency communications protocol protocol Device Information 43 Transmission range Approximately 16 4 ft 5 m Heart Rate Monitor Battery ZAWARNING Do not use a sharp object to remove user replaceable batteries Contact your local waste disposal department to properly recycle the batteries Perchlorate Material special handling may apply See www dtsc ca gov hazardouswaste perchlorate Replacing the Heart Rate Monitor Battery 1 Use a small Phillips screwdriver to remove the four screws on the back of the module 2 Remove the cover and battery 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 an
16. Device Data Transfer page 30 Initial Setup allows you to run the configuration wizard the next time you turn on the device Adjusting the Display 1 Select MODE gt Settings gt System gt Display 2 Select an option To set the amount of time the backlight stays on select Backlight Timeout Use a short backlight setting to conserve battery power To set the amount of screen contrast select Contrast Map Settings Select MODE gt Settings gt System gt Map Orientation North Up orients the map with North at the top of the screen e Track Up orients the map with your direction of travel at the top of the screen e User Locations displays locations on the map Show Map displays the map as part of the MODE page loop User Profiles Setting Your User Profile The Forerunner uses information that you enter about yourself to calculate accurate data You can modify the following user profile information gender age weight and height 1 Select MODE gt Settings gt User Profile 2 Modify the settings About Calories Calorie expenditure and heart rate analysis technology is provided and supported by Firstbeat Technologies Ltd For more information go to www firstbeattechnologies com About Training Effect Training Effect measures the impact of an activity on your aerobic fitness Training Effect accumulates during the activity As the activity progresses successful
17. GARMIN Forerunner 910XT owner s manual January 2013 190 01371 00_0C Printed in Taiwan 2011 2013 Garmin Ltd or its subsidiaries All rights reserved Under the copyright laws this manual may not be copied in whole or in part without the written consent of Garmin Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements Go to www garmin com for current updates and supplemental information concerning the use of this product Garmin the Garmin logo Auto Lap Auto Pause Forerunner and Virtual Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries ANT ANT Agent Garmin Connect GSC USB ANT Stick and Virtual Racer 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 New Leaf is a registered trademark of the Angeion Corporation Other trademarks and trade names are those of their respective owners Table of Contents INGHODUGCH OM sis csiscsicccctsisecsssstiescatticecs 3 Training with Your Forerunner 7 Changing SPOS anena f RUMMING BASICS 255 cssrstreseciiinceiencine 7 Multisport Workouts 0 ccccseeeeeeeen 8 E E E
18. Laps Number of laps completed Lengths Number of pool lengths completed Heart Rate Lap Average heart rate in the current lap Heart Rate Lap Average percentage Lengths Interval Number of pool lengths completed during the current interval HRR of heart rate reserve Lengths Last Number of pool maximum heart rate Interval lengths during the last minus resting heart rate completed interval for the lap Pace Current pace 38 Customizing Your Device Data Field Description Data Field Description Pace Average Average pace for the duration of your current activity Power Kilojoules ak Total cumulative amount of power output in kilojoules current lap Pace Last Lap Average pace during the last completed lap Pace Interval Average pace during the Power Lap Average power output current swim interval during the current lap Pace Lap Average pace during the Power Last Lap Average power output during the last completed lap Pace Last Length Average pace during the last completed pool length Power Max Top power achieved during the current activity Pace Last Interval Average pace during the last completed swim interval Power Max Lap kk Top power achieved during the current lap Power Watts kg Amount of power output in watts per
19. Map 2 Select Yes in the Show Map field Viewing Your Track During a Run 1 Select MODE until the map appears 2 Select START When you start the timer and begin to move a dotted line appears on the map showing you exactly where you have traveled This dotted line is called a track 3 Select A or Y to zoom in or out on the map Navigation 31 Map Features D 120 Points to North Your current location Zoom level Marking Your Location A location is any point that you store in memory If you want to remember landmarks or return to a certain spot you can mark a location The location appears on the map with a name and a symbol You can find view and go to locations at any time 1 Go to the place where you want to mark a location 2 Select MODE gt GPS gt Save Location 3 Enter a name in the top field 4 Select OK Marking a Location Using Coordinates 1 2 3 Select MODE gt GPS gt Save Location Enter the coordinates in the Position field Select OK Navigating to a Location 1 2 3 o Select MODE gt GPS gt Go to Location Select a location Select Go To When you are navigating to a location the map and compass are automatically added to the page loop Select START Select MODE to view the map Follow the line on the map to the location 32 Navigation Compass Features On the compass the arrow poi
20. NOTE When doing a course page 16 use By Position to mark laps at all of the lap positions marked in the course Training with Your Forerunner 11 Pausing Your Run Automatically You can use Auto Pause to pause the timer automatically when you stop moving or when your speed drops below a specified value This feature is helpful if your run includes stop lights or other places where you need to slow down or stop NOTE The paused time is not saved with your history data NOTE Auto Pause does not function during interval or custom workouts or swim mode 1 Select MODE gt Settings gt Run Settings gt Auto Pause 2 Select an option To pause the timer automatically when you stop moving select When Stopped To pause the timer automatically when your speed drops below a specified value select Custom Speed Using Auto Scroll You can use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running 1 Select MODE gt Settings gt Run Settings gt Auto Scroll 2 Select Slow Medium or Fast Running With a Virtual Partner Your Virtual Partner is a training tool designed to help you meet your goals NOTE Virtual Partner is not available in swim mode 1 Select MODE gt Settings gt Run Settings gt Virtual Partner 2 Select Virtual Partner gt On Changing the Virtual Partner Pace If you make changes to the Virtual Partner pac
21. age and maximum pace or speed Swim activities also display stroke and efficiency data The history can also display heart rate cadence and power data if you are using the heart rate monitor foot pod cadence sensor or power meter optional accessories 1 Select MODE gt History gt Activities 2 Use A and to view your saved activities 3 Select an activity 4 Select View More to view averages and maximums 5 Select an option Select Show Map to view the activity on a map Select View Legs to view parts of a multisport activity Select View Laps to view lap details History 29 Select View Ints to view interval details 6 Select A or V to scroll through laps Viewing History Totals by Sport 1 Select MODE gt History gt Totals 2 Select a sport Viewing the Amount of Memory Used Select MODE gt History gt Memory Details Deleting History 1 Select MODE gt History gt Delete gt Individual Activities 2 Use A and to select an activity 3 Select Delete Activity Deleting Old Activities 1 Select MODE gt History gt Delete gt Old Activities 2 Select Yes to delete activities older than one month Using Garmin Connect Garmin Connect is web based software for storing and analyzing your data 1 Go to www garminconnect com start 2 Follow the on screen instructions Sending History to Your Computer 1 Plug the USB ANT Stick into a USB port on your compute
22. aired the Forerunner records points every second Recording points every second uses more of the available memory on the Forerunner but creates a very accurate record of your ride Weight Scales Using the Weight Scale If you have an ANT compatible weight scale the Forerunner can read the data from the weight scale 1 Select MODE gt Settings gt System gt Weight Scale ANT ANT Sensors 27 2 Select Yes in the Enabled field 3 Select Amessage appears when the weight scale is found 4 Stand on the scale NOTE If using a body composition scale remove shoes and socks to ensure that all body composition parameters are read and recorded 5 Step off the scale TIP If an error occurs step off the scale and try again Weight body fat and body hydration readings display on your device Additional weight scale readings are stored on the device and all readings are automatically sent to your computer when you transfer history page 30 About Lifetime Athletes The lifetime athlete setting affects certain weight scale calculations 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 Fitness Equipment ANT technology automatically links your Forerunner and heart rate monitor to fitness equipment so you can view your data on the equipment console Look for the ANT
23. and some 2 4 GHz wireless sensors which can interfere with your heart rate monitor Sources of interference may include high voltage power lines electric motors microwave ovens 2 4 GHz cordless phones and wireless LAN access points 48 Appendix Heart Rate Zone Calculations of Maximum Heart Rate 50 60 Perceived Exertion Relaxed easy pace rhythmic breathing Benefits Beginning level aerobic training reduces stress 2 60 70 Comfortable pace slightly deeper Basic cardiovascular training breathing conversation possible good recovery pace 3 70 80 Moderate pace more difficult to Improved aerobic capacity hold conversation optimal cardiovascular training 4 80 90 Fast pace and a bit Improved anaerobic capacity and uncomfortable breathing forceful threshold improved speed 5 90 100 Sprinting pace unsustainable Anaerobic and muscular for long period of time labored breathing endurance increased power Appendix 49 Index calibrating barometric altimeter 6 foot pod 25 26 data fields 37 F A calorie fitness equipment 28 alerts 9 10 alerts 9 foot pod 24 25 26 ANT data fields 37 bike sensors 26 expenditure 35 G fitness equipment 28 charging 3 Garmin Connect 30 46 foot pod 24 cleaning 42 goals 31 heart rate monitor 22 clearing user data 47 GPS 4 18 33 pairing 22 compass 33 accuracy 37 power meters 26 computer pairing 30 n
24. avigation 31 USB ANT Stick 30 coordinates 32 grade 37 weight scale 27 corrosion 3 GSC 10 26 Auto Lap 11 12 countdown timer 21 Auto Pause 12 courses 16 18 H auto scroll 12 customizing heart rate data fields 36 alerts 9 B settings 34 data fields 38 39 backlight 4 5 35 D zones 23 24 back to start 33 heart rate monitor 43 barometric altimeter 6 data fields 36 battery 44 battery 3 43 data recording 27 33 34 cleaning 42 heart rate monitor 44 distance pairing 22 bike sensors 26 alerts 9 troubleshooting 48 data fields 37 history 29 c drill strokes 21 missing 47 cadence E viewing 47 alerts 9 data fields 36 efficiency index 20 l sensors 26 elevation icons 5 training 26 barometric altimeter 6 indoor training 18 50 Index intervals swimming 20 interval workouts 14 K keys 5 locking 6 tones 34 kick sets 21 L language 34 lifetime athlete 28 locating satellite signals 47 locations 32 35 map 31 35 memory in hours 29 multisport 8 navigating back to start 33 New Leaf 37 47 non zero data averaging 26 27 P pace 38 pairing ANT sensors 22 power data averaging 27 data fields 39 meters 26 zones 27 profile 35 R registering your device 44 resetting the device 47 S safety 3 satellite signals 47 saving activities 8 settings 34 smart recording 34 software updates 46 specifications 43 speed 24 39 sport modes changing 7 stroke types 20 swimming 19 swolf score 20 T time alerts 9
25. ct MODE gt Settings 3 Select a setting based on your active sport For example if the Forerunner is set to bike select Bike Settings 4 Customize your settings The settings are saved for the active sport System Settings System settings apply to all sport modes Select MODE gt Settings gt System Language sets the device language Changing the text language does not change the language of user entered data such as course names Tones and Vibration sets the device to use audible tones for key presses and audible tones or vibration for messages Display page 35 Map page 35 Time sets the time format and time zones NOTE Each time you locate satellites the device automatically detects your time zone and the current time of day Units sets the units of measure for distance elevation weight and height pace and speed and position format NOTE When pool swimming distance and speed are automatically changed to match the units of the pool length The units for the other sport modes are preserved Weight Scale ANT page 27 Fitness Equipment page 28 Data Recording controls how the device records activity data Smart Recording records key points where you change direction speed or heart rate Every Second records points every second It creates a very detailed record of your activity however it greatly increases the size of the activity 34 Customizing Your
26. d the four screws After you replace the heart rate monitor battery you must pair it with the device again page 22 Appendix Registering Your Device 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 44 Appendix Wheel Size and Circumference The wheel size is marked on both sides of the tire To modify your bike profile see page 18 12 x 1 75 935 14x 1 5 1020 14 x 1 75 1055 16 x 1 5 1185 16 x 1 75 1195 18 x 1 5 1340 18 x 1 75 1350 20 x 1 75 1515 20 x 1 3 8 1615 22 x 1 3 8 1770 22 x 1 1 2 1785 24x1 1753 24 x 3 4 Tubular 1785 24 x 1 1 8 1795 24 x 1 1 4 1905 24 x 1 75 1890 24 x 2 00 1925 24 x 2 125 1965 26 x 7 8 1920 26 x 1 59 1913 26 x 1 65 1952 26 x 1 25 1953 26 x 1 1 8 1970 26 x 1 3 8 2068 26 x 1 1 2 2100 26 x 1 40 2005 26 x 1 50 2010 26 1 75 2023 26 x 1 95 2050 26 x 2 00 2055 26 x 2 10 2068 26 x 2 125 2070 26 x 2 35 2083 26 x 3 00 2170 27x1 2145 27 x 1 1 8 2155 27 x 1 1 4 2161 27 x 1 3 8 2169 650 x 35A 2090 650 x 38A 2125 650 x 38B 2105 Appendix 45 Wheel Size L mm 2 Follow the on screen instructions 700 x 18C 2070 3 Keep your device in range 3 m of
27. e before you start the timer those changes are saved Changes made to the Virtual Partner pace after the timer has started are applied only to the current session and are not saved when the timer is reset If you make changes to Training with Your Forerunner the Virtual Partner during an activity the Virtual Partner uses the new pace from your location 1 Select MODE to view the training page 2 Use A or to view the Virtual Partner page YP Pace 09 15 mi Hold Up or Down to change the Virtual Partner pace 3 Hold A or V to increase or decrease the Virtual Partner pace Virtual Racer Your Virtual Racer is a training tool designed to help you improve your performance You can race against your own activity or one transferred from your computer page 14 For example you can practice running the actual race route and save it to your Forerunner On race day you can race against that practice run The Virtual Racer pushes you to beat your previous pace including hills where you might slow down and the final sprint to the finish line NOTE Virtual Racer is not available in swim mode Running With a Virtual Racer Before you can create a race you must have at least one saved activity 1 Select MODE gt Training gt Virtual Racer 2 Select New and select an activity 3 Select the race 4 Select Do Race Editing a Virtual Race 1 Select MODE gt Training gt Virtual Racer
28. e defaults You can customize the data fields page 36 2 After completing your run select STOP Saving Your Run 1 Hold RESET to save your run and reset the timer 2 Transfer saved activities to your computer page 30 Multisport Workouts Triathletes duathletes and other multisport competitors can take advantage of the multisport workouts When you set up a multisport workout you can switch between sport modes and still view your total time and distance for all sports For example you can switch from biking mode to running mode and view your total time and distance for biking and running throughout your workout The Forerunner stores multisport workouts in history and includes total time distance average heart rate optional heart rate monitor required 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 Creating a Manual Multisport Workout 1 Start a workout in any sport 2 When you are ready to switch sport modes hold MODE 3 Select another sport mode The timer automatically resets for the new leg of your workout 4 Use A or to view the multisport timer Creating an Auto Multisport Workout If you are participating in a triathlon you can use Auto Multisport to quickly transition to each sport segment You can also customize the sport segme
29. ect Open you can end the step during your workout by selecting LAP 5 Below Duration enter a value 6 Select Target to choose your goal during the step For example select Heart Rate to maintain a consistent heart rate during the step 7 If necessary select a target zone or enter a custom range For example you can select a heart rate zone Each time you exceed or drop below the specified heart rate the device beeps and displays a message Training with Your Forerunner 15 8 When you are finished with the step details select MODE 9 Complete an action To add another step select lt Add New Step gt and repeat steps 4 8 To mark any step as a rest step select the step and select Mark as Rest Step Rest steps are noted in your workout history Repeating Steps Before you can repeat a workout step you must create a workout with at least one step 1 Select lt Add New Step gt gt Duration 2 Select an option Select Repeat to repeat a step one or more times For example you can repeat a 1 mile step 4 times Select Repeat Until to repeat a step for a specific duration For example you can repeat a 5 minute step for thirty minutes or until you reach heart rate zone 5 3 Select Back to Step and select a step to repeat 4 Select MODE to continue Starting a Custom Workout 1 Select MODE gt Training gt Workouts gt Custom 2 Select the workout 3 Select Do Workout gt START
30. eel Size and Circumference 45 Troubleshooting iiinn 46 ING OX assinar 50 Table of Contents Introduction Always consult your physician before you begin or modify any exercise program See the Important Safety and Product Information guide in the product box for product warnings and other important information Getting Started When using your Forerunner the first time complete these tasks 1 Charge the Forerunner page 3 2 Turn on the Forerunner page 4 3 Puton the optional heart rate monitor page 22 4 Go fora run page 7 5 Save your run page 8 Charging the Forerunner This product contains a lithium ion battery See the Important Safety and Product Information guide in the product box for product warnings and other important information To prevent corrosion thoroughly dry the contacts and the surrounding area before charging 1 Plug the USB connector on the charging clip cable into the AC adapter Plug the AC adapter into a standard wall outlet Align the charging clip posts with the contacts on the back of the Forerunner Clip the charger securely over the face of the Forerunner N amp A Introduction Using the Backlight 1 Select ENTER to turn on the backlight TIP You can double tap the device screen to turn on the backlight This feature is only available in Run and Other sport modes 2 Select and use A and Y to adjust
31. ettings gt Run Settings gt Foot Pod gt Yes 24 ANT Sensors 2 Select Speed Source gt Foot Pod About Foot Pod Calibration Calibrating your foot pod is optional and can improve accuracy There are three ways to adjust the calibration distance GPS and manual Calibrating Your Foot Pod by Distance 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 Select MODE gt Settings gt Run Settings gt Foot Pod gt Calibrate gt Distance 2 Select a distance 3 Select Continue gt START to begin recording 4 Runor walk the distance 5 Select STOP Calibrating Your Foot Pod by GPS You must have GPS signals to calibrate the foot pod using GPS 1 Select MODE gt Settings gt Run Settings gt Foot Pod gt Calibrate gt GPS 2 Select Continue gt START to begin recording 3 Run or walk approximately 1000 m The Forerunner informs you that you have traveled far enough Calibrating Your Foot Pod Manually If your foot pod distance seems slightly high or low each time you run you can manually adjust the calibration factor 1 Select MODE gt Settings gt Run Settings gt Foot Pod gt Calibration Factor 2 Adjust the calibration factor Increase the calibration factor if your distance is too low Decrease the calibration factor if your distance is too high
32. g interval or custom workouts or pool swim mode Training with Your Forerunner Default Settings Sport Mode Default Distance Run 1 mile or 1 kilometer Bike 5 miles or 5 kilometers Open water 0 25 mile or 0 5 kilometer swim Other 1 mile or 1 kilometer Marking Laps by Distance You can use Auto Lap to automatically mark the lap at a specific distance This feature is helpful for comparing your performance over different parts of a run 1 Select MODE gt Settings gt Run Settings gt Auto Lap 2 Select Auto Lap Trigger gt By Distance 3 Select Lap At and enter a distance Marking Laps by Position You can use Auto Lap to automatically mark the lap at a specific position This feature is helpful for comparing your performance over different parts of a run for example a long hill or training sprints 1 2 Select MODE gt Settings gt Run Settings gt Auto Lap Select Auto Lap Trigger gt By Position gt Lap At Select Lap Press Only to trigger the lap counter each time you select LAP and each time you pass any of those positions again Select Start and Lap to trigger the lap counter at the GPS location where you select START and at any location during the run where you select LAP Select Mark and Lap to trigger the lap counter at a specific GPS location marked before the run use Mark Position and at any location during the run where you select LAP
33. gs locate satellite signals and trees 2 Remain stationary for several minutes Some of my data is When the device memory is full your oldest data is overwritten missing from the history Transfer data to your computer regularly to avoid losing data Where is the software Select MODE gt Settings gt About Forerunner to display important version information software information and your unit ID How do quickly change Hold MODE sports How do get a New Leaf Go to www newleaffitness com Some gyms and health centers can assessment provide an assessment Appendix 47 ANT Sensor Troubleshooting Problem have a third party ANT sensor Solution Make sure that it is compatible with the Forerunner www garmin com intosports changed the battery in my accessory You must pair the sensor to your Forerunner again page 22 The heart rate data is inaccurate or erratic e Make sure that the heart rate monitor is snug against your body Warm up for 5 10 minutes Reapply moisture to the electrodes and contact patch Use water saliva or electrode gel e Wash the strap after every seven uses page 42 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 Move away from sources of strong electromagnetic fields
34. h a known elevation 2 Select MODE gt GPS gt Save Location 3 Enter the elevation in the Elevation field 4 Select OK Introduction The Forerunner will automatically calibrate the barometric altimeter if you are within 50 meters of a saved location with elevation data Otherwise the Forerunner calibrates the barometric altimeter using GPS elevation data Training with Your Forerunner This section describes training features and settings for your device Many of the tasks have instructions for run mode but most of the training features can be used in all of the sport modes e Changing sports page 7 Running basics page 7 e Multisport workouts page 8 Alerts page 9 e Auto Lap page 10 e Auto Pause page 12 e Auto scroll page 12 e Virtual Partner page 12 Virtual Racer page 13 e Interval workouts page 14 Custom workouts page 15 e Training indoors page 18 Biking options page 18 e Countdown timer page 21 Changing Sports Hold MODE Use Auto Multisport page 8 Running Basics Going for a Run Before you can record history you must locate satellite signals page 4 or pair your Forerunner with an optional foot pod page 24 1 Select START to start the timer History is recorded only while the timer is running Your pace and distance appear on the timer page Training with Your Forerunner The data fields shown are th
35. ly the Customizing Your Device 35 Training Effect value increases telling you how the activity has improved your fitness Training Effect is determined by your user profile information heart rate duration and intensity of your activity It is important to know that your training effect numbers 1 0 5 0 may seem abnormally high during your first few runs It takes several activities for the device to learn your aerobic fitness 5 0 Causes temporary overload with high improvement Train up to this number with extreme care Requires additional recovery days Training Effect technology is provided and supported by Firstbeat Technologies Ltd For more information go to www firstbeattechnologies com Data Fields Trainin Description i Effect 3 7 You can customize data fields on up to 1 0 1 9 Helps recovery short activities four training pages for each sport The Improves endurance with data fields you customize are saved for longer activities more than 40 the active sport Some data fields are not minutes available because they are specific to a 2 0 2 9 Maintains your aerobic fitness sport mode 3 0 3 9 Improves your aerobic fitness if Data fields with the E symbol display repeated as part of your weekly statute or metric units Data fields with the training program symbol require an ANT sensor 4 0 4 9 Highly improves your aerobic Data Field Description fit
36. me to Length peal Hite wah complete the laps so far completed pool length p p 9 Time Elapsed Total time recorded For Strokes Length Average amount of example if you run 10 Last Interval strokes per pool length minutes then stop the for the last completed timer for 5 minutes then interval start the timer again Sunrise The time of sunrise and run for 20 minutes based on your GPS your elapsed time is 35 position minutes Sunset The time of sunset Time Interval Amount of time during based on your GPS the current swim position interval Swolf Average Swolf score is the sum Time Lap Amount of time during of the time for one the current lap Time Last Interval Amount of time during the last completed swim interval Swolf Interval Swolf score during the current interval Time Last Lap Amount of time during the last completed lap Customizing Your Device 41 Data Field Description Time of Day Current time of day based on your time settings format time zone and daylight saving time Total Ascent Total elevation gain for the current activity Total Decent Total elevation lost for the current activity Training Effect Current impact 1 0 to TE 5 0 on your aerobic fitness page 35 Cleaning the Device 1 Use a cloth dampened with a mild detergent solution 2 Wipe it dry Caring for the Heart Rate Monitor
37. min logo should be right side up 4 Bring the device within range 3 m of the heart rate monitor TIP If the heart rate data is erratic or does not appear you may have to tighten the strap on your chest or warm up for 5 10 minutes After you put on the heart rate monitor it is on standby and ready to send data When the heart rate monitor is paired a message appears and V appears solid on the screen Setting Your Heart Rate Zones Before you can customize your heart rate zones you must enable the heart rate monitor The Forerunner uses your user profile information from the initial setup to determine your heart rate zones For the most accurate calorie data during your activity set your maximum heart rate resting heart rate and heart rate zones 1 Select MODE gt Settings gt Run Settings gt Heart Rate gt HR Zones 2 Follow the on screen instructions 3 Repeat for each sport mode About Heart Rate Zones 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 to 5 according to increasing intensity Generally heart ANT Sensors 23 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
38. ness if repeated 1 2 times per week with adequate recovery Cadence For running cadence time is measured in steps per minute spm For cycling cadence is measured in revolutions of the crank arm per minute rpm 36 Customizing Your Device Data Field Description Data Field Description Cadence Avg Average cadence for the duration of your current activity Efficiency Avg Average swim efficiency index during the current activity page 20 in nautical miles or nautical kilometers Cadence Lap Average cadence during Efficiency Interval Swim efficiency index the current lap during the current Cadence Last Average cadence during interval Lap the last completed lap Efficiency Last Swim efficiency Calories Amount of total calories Interval index during the last burned completed interval Calories Fat Amount of fat calories Efficiency Last Average swim efficiency burned Requires a New Length index during the last Leaf assessment completed pool length Distance Distance traveled during Elevation Distance above or the current activity below sea level Distance Interval Distance traveled GPS Accuracy The margin of error for during the current swim your exact location For interval feline your ne location is accurate to Distance Lap Distance traveled during ene M 12 a the current lap ii
39. nts 1 Select MODE gt Training gt Auto Multisport Training with Your Forerunner 2 If necessary select Include Transition to record transition time separately from the sport segments 3 Select Start Multisport gt START 41 37 ulti Distance Sport Your total event time and total event distance appear on the first page in the training page loop You can use A and Y to view additional training pages for each sport segment 4 Select LAP when you complete a segment or transition Stopping Auto Multisport Select MODE gt Training gt Stop Multisport Select STOP and hold RESET Alerts NOTE Alerts do not function during interval or custom workouts You can use alerts to train toward specific time distance calorie heart rate cadence and power goals NOTE To turn on alert tones and vibrations see page 34 Setting Time Distance and Calorie Alerts NOTE Calorie alerts are not available in swim mode 1 Select MODE gt Training gt Run Alerts 2 Select Time Alert Distance Alert or Calorie Alert 3 Select On 4 Select Alert At and enter a time distance or calorie amount Each time you reach the alert amount the device beeps or vibrates and displays a message Setting Advanced Alerts If you have an optional heart rate monitor foot pod GSC 10 or power meter you can set up advanced alerts for heart rate cadence and power Training wi
40. nts toward the location The compass also displays the distance and time to the location Dist To End 46 0 Time to End 08 3 Editing or Deleting a Location 1 Select MODE gt GPS gt Go to Location 2 Select a location 3 Edit the information or select Delete Navigating Back to Start Before you can navigate to your starting location you must be training with GPS and you must start the timer At any point during your run you can return to your starting point During your run select MODE gt GPS gt Back to Start NOTE If you are using every second recording page 34 it may take several seconds to determine your starting location The map appears A line appears on the map from your current location to your starting point Stopping Navigation Select MODE gt GPS gt Stop Navigation Viewing GPS Information 1 Select MODE gt GPS gt Satellites The satellite strength information appears The black bars represent the strength of each satellite signal received the number of the satellite appears below each bar 2 Select A or V to view the satellite page The satellite page displays information about the GPS signals the Forerunner is currently receiving For more information about GPS go to www garmin com aboutGPS Navigation 33 Customizing Your Device You can customize your settings for each sport 1 If necessary hold MODE to change your sport 2 Sele
41. old to scroll quickly through tt GPSS of the settings Timer is running Select to scroll through trainin ON pages during a wakai g A Multiple sport activity is in progress Battery charge level Introduction 5 pa Battery is charging Q Heart rate monitor is active a Foot pod is active K Bike sensor is active D Power sensor is active KY Fitness equipment is active R Run sport is active ka Bike sport is active 3 3 Swim open or pool sport is active gt Other sport is active Locking the Keys You can lock the keys on your Forerunner This decreases the chance of accidentally pressing a key when taking the device on and off 1 Select MODE and A simultaneously to lock the keys 2 Select MODE and A simultaneously to unlock the keys About the Barometric Altimeter NOTE The barometric altimeter does not function in swim mode Your Forerunner calculates elevation using the barometric altimeter The barometric altimeter is sensitive to weather events and pressurized areas such as airplane cabins and cars If the barometric altimeter starts to report false readings due to environmental conditions the Forerunner will use GPS elevation data You can customize your data fields to include elevation page 36 Calibrating the Barometric Altimeter You can calibrate the barometric altimeter manually using a saved location 1 Go to a location wit
42. r The USB ANT Stick drivers automatically install the Garmin ANT Agent You can download the USB ANT Agent if the drivers do not automatically install Go to www garminconnect com start 2 Bring your device within range 3 m of your computer 3 Follow the on screen instructions Sending All Your Forerunner Data By default your Forerunner sends only new activities to your computer You can send all of your saved activities to your computer Select MODE gt History gt Transfer All 30 History Preventing Data Transfer You can prevent transferring data to and from any computer even a paired computer Select MODE gt Settings gt System gt Data Transfer gt Enabled gt No Goals You can create training goals in Garmin Connect and send them to your Forerunner Sending Goals to your Forerunner You must have a Garmin Connect account and you must pair the Forerunner with your computer using the USB ANT Stick page 30 1 Go to www garminconnect com and create a goal 2 Click Send to Device and wait for ANT Agent to send the goal 3 Select MODE gt History gt Goals 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 Adding the Map Page Before you use the navigation features you may want to configure the Forerunner to display the map 1 Select MODE gt Settings gt System gt
43. r Power Meter Before you can calibrate your power meter it must be properly installed and actively recording data You must be in bike sport mode 26 ANT Sensors For calibration instructions specific to your power meter refer to the manufacturer s instructions 1 Select MODE gt Settings gt Bike Settings gt bike name gt ANT Power 2 Select Yes in the Power meter present field 3 Select Calibrate 4 Keep your power meter active by pedaling until the message appears Setting Your Power Zones Before you configure power zones you must be in bike sport mode You can set seven custom power zones 1 lowest 7 highest If you know your functional threshold power FTP value you can enter it and allow the Forerunner to calculate your power zones automatically 1 Select MODE gt Settings gt Bike Settings gt bike name gt Power Zones 2 Select an option Select FTP to view and edit the zones as a percentage of your functional threshold power Select Watts to view and edit the zones in watts Non Zero Averaging for Power Data The non zero data averaging setting is available if you are training with an optional power meter The default setting is to include zero values that occur when you are not pedaling To turn the non zero averaging on or off select MODE gt Settings gt Bike Settings gt Data Averaging gt Power Data Recording When a third party power meter page 26 is p
44. record heart rate data while swimming 1 Hold MODE 2 Select Swim gt Open Water Swim 3 If necessary select MODE gt Settings gt Open Water Settings gt Data Fields to customize the swim training pages For a complete list of the available data fields see page 36 4 Select START 5 After completing your swim select STOP 6 Hold RESET to save your data and reset the timer Swimming in a Pool You can record your swim data including distance pace stroke count and stroke type pool swim only NOTE The Forerunner cannot record heart rate data while swimming 1 Hold MODE 2 Select Swim gt Pool Swim Training with Your Forerunner 19 3 Select your pool length or enter a custom length 4 If necessary select MODE gt Settings gt Pool Swim Settings gt Data Fields to customize the swim training pages For a complete list of the available data fields see page 36 5 Select START 6 Ifyou stop to rest select LAP and select LAP again when you resume swimming This creates a rest interval separate from your swim interval 7 After completing your swim select STOP 8 Hold RESET to save your data and reset the timer Stroke Types Stroke type identification is available only in pool swim mode Your stroke type is identified at the end of a length Mixed More than one stroke type in an interval Swim Terminology Alength is one trip down the pool
45. sary select Warm Up to add an open ended warmup to your workout 9 If necessary select Cool Down to add an open ended cooldown to your workout 10 Select Do Workout gt START If your interval workout has a warm up you must select LAP to begin the first interval 11 Follow the on screen instructions 14 Training with Your Forerunner When you complete all of the intervals a message appears Stopping a Workout At any time select LAP to end an interval or workout step e Atany time select STOP to stop the timer e If your interval workout has a cool down you must select LAP to end the interval workout Custom Workouts Custom workouts can include goals for each workout step and varied distances times and calories You can create custom workouts using Garmin Connect page 30 and transfer them to the Forerunner However you can also create and save a custom workout directly on your Forerunner You can also schedule custom workouts using Garmin Connect You can plan workouts in advance and store them on your Forerunner NOTE Custom workouts are not available in swim mode Creating a Custom Workout 1 Select MODE gt Training gt Workouts gt Custom gt New 2 Enter a workout name in the top field 3 Select 1 Open No Target gt Edit Step 4 Select Duration to specify how the step will be measured For example select Distance to end the step after a specific distance If you sel
46. t account and you must pair the Forerunner with your computer using the USB ANT Stick page 30 1 2 3 4 5 Go to www garminconnect com and find an activity Click Send to Device and wait for ANT Agent to send the activity Select MODE gt Training gt Courses Select the course Select Do Course gt START Tips for Training with Courses If you include a warmup select START to begin the course and then warm up as normal Stay away from your course path as you warm up When you are ready to Training with Your Forerunner 17 begin head toward your course When you are on any part of the course path a message appears NOTE As soon as you select START your Virtual Partner starts the course and does not wait for you to warm up Select MODE to view the course map or use the compass to find your way back to the course Changing the Course Speed 1 Select MODE gt Training gt Courses 2 Select the course 3 Select Do Course 4 Use A or to view the Virtual Partner page 5 Hold A or Y to adjust the percentage of time to complete the course For example to improve your course time by 20 enter a course speed of 120 You will race against the Virtual Partner to finish a 30 minute course in 24 minutes Stopping a Course Select MODE gt Training gt Courses gt Stop Course Deleting a Course 1 Select MODE gt Training gt Courses 2 Select the course 3 Select Delete Course
47. t a timed sprint You can also set a 5 minute countdown before starting a boat race During the countdown history is not recorded NOTE The countdown timer is only available in Other sport mode 1 Hold MODE gt Other 2 Select MODE gt Settings gt Other Settings gt Countdown Timer 3 Select Countdown Timer gt On Enter the countdown time 5 Select START to begin the countdown timer You will hear 5 beeps before the timer starts automatically gt ANT Sensors The Forerunner is compatible with these ANT accessories Heart rate monitor page 22 Foot pod page 24 Bike sensors page 26 e Power meters page 26 e Weight scales page 27 Fitness equipment page 28 For information about purchasing additional accessories go to http buy garmin com ANT Sensors 21 Pairing Your ANT Sensors Before you can pair you must put on the heart rate monitor or install the sensor See the quick start manual or the accessory instructions If your Forerunner does not show data from the accessory you may need to pair the accessory to your Forerunner Pairing is the connecting of ANT wireless sensors for example connecting your foot pod with a Forerunner After you pair the first time your Forerunner automatically recognizes your foot pod each time it is activated Make sure the ANT sensor is compatible with your Forerunner Bring the Forerunner within 3 m of the ANT sensor
48. th Your Forerunner NOTE Advanced alerts are not available in swim mode 1 Select MODE gt Training gt Run Alerts 2 Select an option Select HR Alert to set the high and low heart rate values in beats per minute bpm NOTE For more information about heart rate zones see page 23 Select Cadence to set the minimum and maximum cadence amounts in steps per minute spm or revolutions of the crank arm per minute rpm Select Power Alert to set the minimum and maximum power in watts NOTE For more information about power zones see page 27 3 Set the parameters for your alerts Each time you exceed or drop below the specified heart rate or cadence amount the device beeps or vibrates and displays a message Setting Walk Break Alerts Some running programs use timed walking breaks at regular intervals For example during a long training run the program may instruct you to run for four minutes then walk for 1 minute and repeat Auto Lap functions correctly while you are usig the run walk alerts NOTE Walk alerts are available only in run mode 1 Select MODE gt Training gt Run Alerts 2 Select Run Walk Alert gt On 3 Select Run Alert and enter a time 4 Select Walk Alert and enter a time Each time you reach the alert amount the device beeps or vibrates and displays a message The run walk alerts will repeat until you stop the timer Auto Lap NOTE Auto Lap does not function durin
49. the 700 x 19C 2080 computer during the update process 100 7200 209 Getting More Information Tree 2096 You can find more information about this 700 x 25C 2105 product on the Garmin web site eS 2136 Go to wwwgarmin com intosports TORS ai Go to www garmin com learningcenter 700 x 32C 2155 Go to http buy garmin com or contact 700C Tubular 2130 your Garmin dealer for information 700 x 35C 2168 about optional accessories and 700 x 38C 2180 replacement parts 700 x 40C 2200 Troubleshooting Updating the Software Using Garmin Connect You must have a Garmin Connect account and you must pair the Forerunner with your computer using the USB ANT Stick page 30 1 Go to www garminconnect com If there is new software available Garmin Connect alerts you to update the software 46 Appendix Forerunner Troubleshooting Problem Solution The T n t 1 Hold until the screen goes blank ee Tase 2 Hold until the screen turns on the device NOTE This does not erase any of your data or settings want to clear all the NOTE This deletes all user entered information but it does not delete user data from my your history device 1 Turn off the device 2 While holding MODE turn the device on 3 Select Yes pros eile 4 Hold MODE and ENTER and then hold factory settings 2 Release and then release MODE and ENTER My device does not 1 Take your device out of parking garages and away from tall buildin
50. the backlight level 5 Charge the Forerunner completely A fully charged battery will last up to 20 hours depending on usage Turning on the Forerunner The first time you use the Forerunner you are prompted to choose your system settings and enter user profile information 4 Hold to tum on your Forerunner 2 Follow the on screen instructions 3 Go outdoors to an open area 4 Wait while the Forerunner searches for satellites It may take 30 60 seconds to locate satellite signals The time of day and date are set automatically This window also displays several status icons 4 Introduction Hold to turn the device on and off ENTER Select to turn on the backlight Select to choose an option and to acknowledge a message START STOP Select to start and stop the timer LAP RESET Select to mark a new lap Hold to save your activity and reset the timer oO MODE Select to view the timer and the menu The map and the compass also appear if they are active Select to exit a menu or a page Your settings are saved Hold to switch sport modes Select to adjust the backlight Icons Select VEN SAMSON A solid icon means the feature is active page 5 Salas i searchifora aie he icon means the device is compatible weight scale searching ay Select to scroll through menus GPS is on and settings H
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