Forerunner® 205/305
Contents
1. indoor use 44 interval workouts 17 L language changing 44 lap button 6 locations deleting 38 editing 38 finding 37 marking 36 70 map 35 adding the Map page 35 mode button 6 multi sport workouts 28 30 P pace alert 10 pace smoothing 50 power button 6 product registration ii R reset button 6 rest time rest distance 12 routes 40 41 S Satellite page 42 serial number ii settings general 43 sport specific 49 sounds turning on off 44 specifications 62 speed alert 10 sports changing 7 start stop button 6 T time alert 9 time zone changing 48 troubleshooting 60 U units of measure changing 48 USB 1 61 user profile setting 8 V Virtual Partner 15 16 24 W water immersion 53 wrist strap extending 5 Forerunner 205 305 Owner s Manual For the latest free software updates excluding map data throughout the life of your Garmin products visit the Garmin Web site at www garmin com 3 GARMIN 2006 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151 Street Olathe Kansas 66062 U S A Garmin Europe Ltd Unit 5 The Quadrangle Abbey Park Industrial Estate Romsey SO51 9DL U K Garmin Corporation No 68 Jangshu 2 Road Shijr Taipei County Taiwan www garmin com Part Number 190 00581 00 Rev C2. Owner s Manual Forerunner 205 305 GPS enabled trainer for runners 2006 Garmin Ltd or its subsidiaries Garmin International Inc Garmin Europe Ltd Garmin Corporation 1200 East 151st Street Unit 5 The Quadrangle Abbey No 68 Jangshu 2nd Road Olathe Kansas 66062 U S A Park Industrial Estate Romsey Shijr Taipei County Taiwan Tel 913 397 8200 or 051 9DL U K Tel 886 2 2642 9199 800 800 1020 Tel 44 0870 8501241 Fax 886 2 2642 9099 Fax 913 397 8282 Fax 44 0870 8501251 All rights reserved Except as expressly provided herein no part of this manual may be reproduced copied transmitted disseminated downloaded or stored in any storage medium for any purpose without the express prior written consent of Garmin Garmin hereby grants permission to download a single copy of this manual onto a hard drive or other electronic storage medium to be viewed and to print one copy of this manual or of any revision hereto provided that such electronic or printed copy of this manual must contain the complete text of this copyright notice and provided further that any unauthorized commercial distribution of this manual or any revision hereto is strictly prohibited Information in this document is subject to change without notice Garmin reserves the right to change or improve its products and to make changes in the content without obligation to notify any person or organization of such changes or improvements Visit the Garmin
3. GETTING STARTED Pages Press mode to switch between the Timer and the Main Menu Timer Main Menu Heart rate icon 305 only Battery Shows what icon sport youre in While viewing the Timer press the A W arrows to view other Timer pages To scroll through these pages automatically see page 45 To change the data fields on these pages see page 43 Timer pages Change Sport cM Biking Other ALLINnonr INB QNE Our Forerunner 205 305 Owner s Manual GETTING STARTED User Profile The Forerunner uses information that you enter about yourself to calculate calorie consumption Set your user profile before you begin using the Forerunner to ensure that it is recording accurate data To set your user profile 1 Press mode to access the Main Menu 2 Select Settings gt General gt User Profile 3 Use the AW arrows and enter to enter your gender birth date and weight TIP Press mode to exit a menu or a page Press mode repeatedly to return to the Timer or Main Menu arrows to move left or right within a field Forerunner 305 only When you set your user profile for the first time a Max HR message appears Select Yes to adjust your maximum heart rate based on your user profile Forerunner 205 305 Owner s Manual TRAINING NOTE Always consult your physician before you begin or modify any exercise program Use your Forerunner to set goals and alerts train with a Virtual
4. The cadence alert notifies you if your cadence exceeds or drops below a specific number of revolutions of the crank arm per minute rpm Setting a cadence alert is similar to setting a heart rate alert The maximum cadence value allowed is 255 Be sure to change to Biking mode when setting a cadence alert For more information about Garmin cadence sensors visit www garmin com 12 Auto Pause You can set the Forerunner to pause the timer automatically during your run when you stop moving or when your pace drops below a certain value This setting is helpful if your path includes stop lights or other places where you need to slow down or stop NOTE Auto Pause does not work during Interval or Advanced workouts When you turn on Auto Pause the Forerunner tracks any paused time as Rest Time and any paused distance as Rest Distance To add these data fields to a Timer page see page 43 Forerunner 205 305 Owner s Manual To set Auto Pause 1 Press mode to access the Main Menu 2 Select Training gt Training Options gt Auto Pause 3 Inthe Auto Timer Pause field select When Stopped or select Custom Pace to enter a value Suto Timer Pause TIP Press mode repeatedly to exit Forerunner 205 305 Owner s Manual TRAINING Auto Lap You can use Auto Lap to start a new lap automatically after you have traveled a certain distance or passed a certain point in your run This setting is he
5. To end any workout step early and go to the next step press lap To end the entire workout early press mode and select Training gt Stop Workout Advanced workouts are sport specific which means you create workouts for a specific sport and you must do them in that sport For example if you want to create an advanced workout in the Forerunner for biking you must switch to Biking mode 22 The Forerunner automatically switches to the correct sport when you select an advanced workout For example if you try to start a Running workout while you are in Biking mode the Forerunner changes to Running mode automatically Forerunner 205 305 Owner s Manual Editing Advanced Workouts You can edit workouts within Garmin Training Center or directly in the Forerunner Note that Garmin Training Center serves as the master list of workouts If you edit a workout directly in the Forerunner the changes are overwritten the next time you transfer workouts from Garmin Training Center To make a permanent change to a workout edit the workout in Garmin Training Center and then transfer it to your Forerunner To edit an advanced workout 1 Press mode to access the Main Menu 2 Select Training gt Workouts gt Advanced Forerunner 205 305 Owner s Manual TRAINING 3 Select the workout you want to change Then select Edit Workout 4 Select the step you want to edit Then select Edit Step 9 Make any
6. located here After the Locating Satellites page disappears you can begin your run or other activity To turn off GPS and use the Forerunner indoors see page 44 Forerunner 205 305 Owner s Manual GETTING STARTED Using the Heart Rate Monitor NOTE The heart rate monitor works with the Forerunner 305 only 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 To position the heart rate monitor 1 Push one tab on the strap through the slot in the heart rate monitor Press the tab down sensors SSS a a oer 2 Wet both sensors on the back of the heart rate monitor to create a strong connection between your pulse and the transmitter Forerunner 205 305 Owner s Manual 3 GETTING STARTED 3 Wrap the strap around your chest and attach it to the other side of the heart rate monitor NOTE If you have trouble with erratic heart rate readings position the transmitter on your back instead of your chest or try applying electrode gel 4 Turn on the Forerunner and bring it within range 3 meters of the heart rate monitor The heart rate icon on the Timer page changes from flashing to constant when the Forerunner begins receiving data Be sure to move away from other heart rate monitors while the Forerunner is trying to pair with your heart rate monitor for the first time After the Forerunner pairs wit
7. you want to go and how fast you want to go NOTE Alerts do not function during quick workouts To set up a quick workout 1 Press mode to access the Main Menu 2 Select Training gt Workouts gt Quick Workouts 3 Select the type of quick workout you want to do 4 Enter values in the top two fields on the page You can select values from the list or select Custom to enter your own value Forerunner 205 305 Owner s Manual 5 Check the third field to ensure that the calculation seems reasonable If not make changes to the top two fields 6 Select Done 7 Press start to begin your workout Interval Workouts For interval workouts you enter the time or distance you want to run and the number of repetitions you want to complete Run a certain distance and rest for a certain amount of time Run fora certain distance Forerunner 205 305 Owner s Manual TRAINING and rest for a certain distance e Run fora certain amount of time and rest for a certain amount of time Run fora certain amount of time and rest for a certain distance To create an interval workout 1 Press mode to access the Main Menu Then select Training 2 Select Workouts gt Interval 3 Select an option from the Interval Workout page according to how you want to set up intervals 17 ge Time Rest Time ct Time Rest Dist 11498 a Enter distance or time values into the appropriate
8. Garmin recommends that you use Garmin Training Center to create workouts and transfer them to your Forerunner However you Forerunner 205 305 Owner s Manual TRAINING can create an advanced workout directly on your Forerunner if you wish Note that you cannot use the Forerunner to schedule workouts you must use Garmin Training Center NOTE If you create a workout on the Forerunner be sure to transfer it to Garmin Training Center The workout will be overwritten from the Forerunner if you load workouts from Garmin Training Center To create an advanced workout using the Forerunner 1 Press mode to access the Main Menu Then select Training 2 Select Workouts gt Advanced gt lt Create New gt 3 Enter a workout name in the top field 19 TRAINING 4 Select 1 Open No Target Then select Edit Step it ie Delete Step Hark as Rest 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 Inthe Target field select your goal during the step speed heart rate cadence or none NOTE Heart rate and cadence targets are for the Forerunner 305 only 20 8 si 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
9. Manual Changing Your User Profile See page 8 to change your user profile Changing Display Settings Backlight Timeout 15 Seconds Contrast 50 Auto Scroll Timer Pages On To change backlight and contrast 1 From the Main Menu select Settings gt General gt Display 2 Select the amount of time the backlight stays on and the amount of screen contrast Press power once to turn on the backlight After the backlight shuts off automatically press any Forerunner 205 305 Owner s Manual SETTINGS key to turn the backlight on again To turn the backlight off manually press power TIP Use a short backlight timeout setting to conserve battery power To scroll through Timer pages automatically Select On in the Auto Scroll Timer Pages field 45 SETTINGS Data Recording Data recording controls how the Forerunner records detailed data for your runs or other activities By default the Forerunner uses Smart Recording to record your movements and create detailed history Smart Recording picks up key points where you change direction speed or heart rate You can also record data every second Doing so creates the most accurate record possible of your activity However with this setting the Forerunner can only record up to 3 5 hours of detailed data NOTE When the history is full older history data is overwritten automatically Be sure to transfer history to Garmin Training Center
10. Partner program simple or advanced workouts and plan courses based on existing runs Alerts Use your Forerunner alerts to train toward certain time distance speed and heart rate goals You can set separate alerts in each sport mode NOTE Alerts do not function during quick interval or advanced workouts Forerunner 205 305 Owner s Manual TRAINING Time and Distance Alerts Time and distance alerts are useful for long runs when you want to train for a certain amount of time or distance When you reach your goal the Forerunner beeps and displays a message To set a time or distance alert 1 Press mode to access the Main Menu Select Training 2 Select Training Options gt Alerts gt Time Dist Alert 3 Inthe Time Alert field select Once or Repeat Time Alert TRAINING 4 Enter a time in the Alert At field 5 In the Distance Alert field select Once or Repeat 6 Enter a distance in the Alert At field TIP Press mode repeatedly to exit Using Pace Speed Alerts Pace alerts called speed alerts in Biking or Other mode notify you if you exceed or drop below a certain pace The pace alert takes advantage of pace zones which are ranges of pace that you can store in the Forerunner For more information or to set your pace speed zones see page 50 10 To set a pace speed alert 1 Press mode to access the Main Menu Then select Training 2 Select Training Option
11. Show Map field TIP The map is automatically visible when you go to a location or navigate a route or course Changing Units To change units of measure 1 From the Main Menu select Settings gt General gt Units 2 Select units of measure for distance elevation and heart rate 48 Changing Time Settings Time Format Time one US Central El Daylight Saving Time Auto To change time settings 1 From the Main Menu select Settings gt General gt Time 2 Select a time format and time zone and enable or disable daylight saving time About Forerunner From the Main Menu select Settings gt General gt About Forerunner to view your software version GPS version and unit ID Forerunner 205 305 Owner s Manual SETTINGS Changing Sport Settings For each sport you can change speed units and enter extra gear or bike weight which affects how calories are calculated You can also enter speed zones and heart rate zones for each sport To set extra weight for a sport i From the Main Menu select Settings Select a sport and then select Extra Weight Enter the amount of extra weight you are carrying Forerunner 205 305 Owner s Manual To change speed units for a sport 1 From the Main Menu select Settings 2 Select a sport to change units Then select Speed Units Select Pace or Speed Units Pace mins mi min km Smoothing 4 If you
12. can also include transition time from one sport to the next Move seamlessly from sport to sport by pressing the lap button To set up an auto multi sport workout 1 Press mode to access the Main Menu Select Training gt Auto Multisport 2 To change a sport mode in the list select the sport 1 Other 2 Biki 3Run Edit E Add Insert Leg iei Remove Leg Start Hultisport 29 30 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 To add a sport mode to the end of the list select lt Add Sport gt To include transition time between each sport mode select Include Transition 1 Other Ra include Transition Start Multisport 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 Press lap again to end the transition time and begin the next sport To stop Auto Multisport Press mode to access the Main Menu Select Training gt Stop Multisport You can also clear a multi sport workout by pressing stop and then pressing and holding reset to reset the timer Forerunner 205 305 Owner s Manual HISTORY Your Forerunner automatically saves all training data when the timer is star
13. necessary changes and press mode 6 Edit other steps as necessary To delete an advanced workout 1 Press mode to access the Main Menu 2 Select Training gt Workouts gt Advanced Select the workout you want to delete 4 Select Delete Workout Select Yes to confirm Sag 23 Courses Another way you can use the Forerunner for custom training is to create a course based on a previously recorded activity Then you can race against the course trying to match or exceed previously set goals You can also use the Virtual Partner when training with courses To turn on Virtual Partner see page 15 Creating Courses We recommend that you use Garmin Training Center to create courses and transfer them to your Forerunner However you can create and save a course directly on your Forerunner if you wish If you want to add course points to a course you must use Garmin Training Center See the next page for more information 24 To create a course using the Forerunner 1 Press mode to access the Main Menu Select Training gt Courses gt lt Create New gt 2 From the History page select an entry on which to base your course 10128 10 19 4 05 DEC18 00 43 48 426 1017 7 ideal 3 Enter a name for the course in the top field e Press mode to exit Forerunner 205 305 Owner s Manual Adding Course Points You can mark course points or places on your course that you want t
14. or reproductive harm This Notice is being provided in accordance with California s Proposition 65 If you have any questions or would like additional information please refer to our Web site at www garmin com prop65 68 Forerunner 205 305 Owner s Manual accessories adding 46 acquiring satellite signals 2 advanced workouts and Garmin Training Center 19 creating 19 editing 23 starting 21 alerts 9 cadence 12 heart rate 11 pace 10 speed 10 time and distance 9 arrow buttons 6 Auto Lap 13 auto multi sport 29 Auto Pause 12 auto scroll timer pages 45 B backlight 6 45 battery charging 1 replacing in heart rate monitor 54 battery icon 7 buttons 6 C cadence alert 12 cleaning and care 53 compass 38 contact Garmin ii contrast adjusting 45 courses 24 25 customizing timer pages 43 D data fields 54 changing 43 data recording 46 daylight saving time 48 distance alert 9 Forerunner 205 305 Owner s Manual enter button 6 extending the wrist strap 5 extra weight adding 49 G Garmin Training Center and advanced workouts 19 and courses 24 installing 61 go to location 37 GPS about 42 acquiring signals 2 turning on and off 44 GPS antenna 2 H heart rate alert 11 heart rate icon 4 7 heart rate monitor interference 59 69 pairing 4 59 restart scan 46 troubleshooting 60 wearing 3 heart rate zones about 57 and alerts 11 setting 51 history 31 deleting 34 totals 33 viewing 32
15. 4 0870 8501251 Online Auction Purchases Products sold through online auctions are not eligible for rebates or other special offers from Garmin Online auction confirmations are not accepted for warranty verification To obtain warranty service an original or copy of the sales receipt from the original retailer is required Garmin will not replace missing components from any package purchased through an online auction 64 International Purchases A separate warranty is provided by international distributors for units purchased outside the United States This warranty is provided by the local in country distributor and this distributor provides local service for your unit Distributor warranties are only valid in the area of intended distribution Units purchased in the United States or Canada must be returned to the Garmin service center in the United Kingdom the United States Canada or Taiwan for service The unit has no user serviceable parts Should you ever encounter a problem with your unit please take it to an authorized Garmin dealer for repairs The unit is fastened shut with screws Any attempt to open the case to change or modify the unit in any way will void your warranty and may result in permanent damage to the equipment Forerunner 205 305 Owner s Manual FCC Compliance The unit complies with Part 15 of the FCC interference limits for Class B digital devices FOR HOME OR OFFICE USE These limits are
16. Center software is included in the Forerunner product box Locate the Garmin Training Center and use it to install the software on your personal computer Garmin Training Center offers workout analysis tools and allows you to create and schedule custom courses and workouts and transfer them to the Forerunner To install Garmin Training Center 1 Insert the Garmin Training Center disk into your computer s disk drive Forerunner 205 305 Owner s Manual APPENDIX If the welcome screen does not appear click Start and then Run Type in the drive letter of your disk drive followed by setup example D setup Then press Enter 2 When the welcome screen appears follow the instructions on the screen to install Garmin Training Center Use the USB cable from the product box to connect your Forerunner to your computer Then open Garmin Training Center For help using Garmin Training Center click the Help menu and select Contents or press F1 on your keyboard 61 APPENDIX Specifications GPS High sensitivity SiRFstarlll architecture Acquisition Time Hot Start lt 1 second Warm Start lt 38 seconds Cold Start lt 45 seconds Update Rate 1 second continuous GPS Position Accuracy lt 10 meters 50 typical GPS Velocity Accuracy lt 0 05 m s Accuracy depends on view of the sky 99 clear view 95 typical Dynamics Performs to specifications to 6 g s Ope
17. IES EXPRESS OR IMPLIED OR STATUTORY INCLUDING ANY LIABILITY ARISING UNDER ANY WARRANTY OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE STATUTORY OR OTHERWISE THIS WARRANTY GIVES YOU SPECIFIC Forerunner 205 305 Owner s Manual APPENDIX LEGAL RIGHTS WHICH MAY VARY FROM STATE TO STATE INNO EVENT SHALL GARMIN BE LIABLE FOR ANY INCIDENTAL SPECIAL INDIRECT OR CONSEQUENTIAL DAMAGES WHETHER RESULTING FROM THE USE MISUSE OR INABILITY TO USE THIS PRODUCT OR FROM DEFECTS IN THE PRODUCT Some states do not allow the exclusion of incidental or consequential damages so the above limitations may not apply to you Garmin retains the exclusive right to repair or replace the unit or software or offer a full refund of the purchase price at its sole discretion SUCH REMEDY SHALL BE YOUR SOLE AND EXCLUSIVE REMEDY FOR ANY BREACH OF WARRANTY To obtain warranty service contact your local Garmin authorized dealer or call Garmin Product Support for shipping instructions and an RMA tracking number The unit should be securely 63 APPENDIX packed with the tracking number clearly written on the outside of the package The unit should then be sent freight charges prepaid to any Garmin warranty service station A copy of the original sales receipt is required as the proof of purchase for warranty repairs Garmin International Inc Tel 913 397 8200 Fax 913 397 8282 Garmin Europe Ltd Tel 44 0870 8501241 Fax 4
18. IGATION Creating and Using TRCK TRO Routes A route is a straight line path between two or more points on the map After you create Select the dotted line locations you can use them to to add another point build routes involving a few points 5 Repeat steps 3 and 4 to add or many points Then you can more locations to your route save the routes and use them o gt When you are finished adding any time locations select Navigate To create a route Your route appears on the 1 Press mode to access the map as a dark line connecting Main Menu Then select each location Navigation gt Routes 2 Select New 3 Select the dotted line and f press enter to add a location i A WINWOOD 40 to your route Select a location from the list and then select Use Forerunner 205 305 Owner s Manual NAVIGATION To use a Saved route 1 Press mode to access the Main Menu Then select Navigation gt Routes 2 Select the route you want to follow Then select Navigate Saved Routes GE To stop navigating a route 1 Press mode to access the Main Menu 2 Select Navigation gt Stop Route To edit or delete a route 1 Press mode to access the Main Menu Then select Navigation gt Routes Forerunner 205 305 Owner s Manual G Select the route you want to edit Then select Edit To delete the route select Delete Select a point to edit Review view it on the map Insert inse
19. OTE Heart rate zones are a feature of the Forerunner 305 only A heart rate zone is simply a certain range of beats per minute Heart rate zones are generally based on a percentage of your maximum heart rate and are numbered from 1 to 5 based on intensity 1 lowest 5 highest If you know your maximum heart rate you can enter it and allow the Forerunner to calculate your heart rate zones automatically You can also enter your heart rate zones manually You can set heart rate zones for each sport 51 SETTINGS To base heart rate zones on To change your heart rate your maximum heart rate zones manually 1 From the Main Menu select 1 From the Main Menu select Settings Settings 2 Select a sport to set heart 2 Select a sport to set heart rate zones Then select HR Zones 3 Select the Zones field Then 3 select Based on Max 122bpm 144bom 164bpm 164bom 185bpm 185bom 2OSbpm 4 Select the Max field and enter your maximum heart rate The Forerunner calculates your heart rate zones automatically based on your maximum heart rate 52 Forerunner 205 305 Owner s Manual rate zones Then select HR Zones Select the Zones field Then select Custom In any heart rate zone select a heart rate value you want to change and enter a new value Repeat for each heart rate value you want to change APPENDIX Be sure to read the Warnings and Cautions on pages 67 68 to learn to use you
20. Other Changes you make to the sport specific pages appear only Forerunner 205 305 Owner s Manual SETTINGS in that sport mode For example if you change the Biking page those data fields appear only in Biking mode See page 54 for a list of available data fields To change data fields 1 From the Main Menu select Settings gt General gt Data Fields 2 Select the page you want to change 3 Select the number of data fields you want to see on this page 43 SETTINGS 4 Use the AW arrows and enter to change the data fields Press mode to exit HH Pace Average p Pace Best Lop Pace Lost Lop i Pace Zone E 5 Repeat for each page you want to customize Changing System Settings Message Onl System settings To turn GPS off for indoor use 1 From the Main Menu select Settings gt General gt System 4d 2 Press enter and select GPS Off from the GPS menu NOTE When GPS is off pace and distance data are not available The next time you turn on the Forerunner it will search for satellite signals again To change the text language 1 From the Main Menu select Settings gt General gt System 2 Select a language in the Text Language field To turn sounds on or off 1 From the Main Menu select Settings gt General gt System 2 Select an option in the Tones field to turn the Forerunner sounds on or off Forerunner 205 305 Owner s
21. Web site www garmin com for current updates and supplemental information concerning the use and operation of this and other Garmin products Garmin Forerunner Auto Lap and Auto Pause are registered trademarks and Virtual Partner Garmin Training Center and Multisport are trademarks of Garmin Ltd or its subsidiaries and may not be used without the express permission of Garmin May 2006 Part Number 190 00581 00 Rev C Printed in Taiwan INTRODUCTION TABLE OF CONTENTS Introduction Navigation asss 35 Contact Garmin ii Viewing the Map 1 35 Getting Started 1 sae ciated si Charging the Battery 1 ja D a Sapen a er Creating and Using Routes 40 Acquiring Satellite Signals 2 Viewing GPS Information 49 Using the Heart Rate Monitor 3 TT Extending the Strap ov 1111 sser 43 SENT N p 6 General Settings c08 43 FG T EEA E E EE 7 Data Recording 1 46 GEE Prone E E 8 Changing Sport Settings 49 a Setting Pace Speed Zones 50 Trea ng sesssseorsssserssescerense 9 Setting Heart Rate Zones 51 PS Ancien 9 Auto Pause u 12 Appendix M ssssssersrrrer 53 RU Bs eea 13 Cleaning and Care 53 Virtual Partner sminke 15 DAS Feli nssisiternernciienenen 54 Workouts Quick Interval and Heart Rate Information sT Advanced n se 16 Garmin Training Center 61 COUTOS aen 24 Specifications cccceeeeee 62 Mul
22. al requirements and other relevant provisions of Directive 1999 5 EC To view the full Declaration of Conformity visit the Garmin Web site www garmin com products forerunner305 or www garmin com products forerunner205 Click Manuals and then select the Declaration of Conformity Forerunner 205 305 Owner s Manual Failure to avoid the following potentially hazardous situations could result in an accident or collision resulting in death or serious injury When navigating carefully compare information displayed on the Forerunner to all available navigation sources including information from visual sightings and maps For safety always resolve any discrepancies or questions before continuing navigation The Forerunner contains a non user replaceable rechargeable lithium ion battery The heart rate monitor contains a replaceable CR2032 battery The battery may present a risk of fire or chemical burn if mistreated Forerunner 205 305 Owner s Manual APPENDIX Do not recharge out of the unit disassemble heat above 140 F 60 C or incinerate Keep used battery away from children Dispose of used battery or unit properly Contact your local waste disposal department for information on properly disposing of lithium ion batteries The Forerunner has no user serviceable parts Should you ever encounter a problem with your unit please take it to an authorized Garmin dealer for repairs Always consul
23. al lap detail GO Ro Laps Accrued Lap 4 00 20 01 00052 1 84 1 00 BESS 145cal Best 0658 7 Laps of an interval workout The arrow indicates a rest lap To view laps on the map 1 While viewing details for a history entry select View Laps Select a lap in the list Then select View on Map rr YAR QNEK ONE fyyasnny 14 ner HALSUA OWNOI 2 orerunner 205 305 Owner s Man Viewing History HISTORY Press the A and arrows to zoom in and out on the map Select Next to view the next lap To delete laps or entire records from history 1 While viewing details for an activity select View Laps Select the lap you want to delete Select Delete Lap or Delete Entire Run Select Yes to confirm Accrued View On Map O gan Delete Lap r Delete Entire Rune Ses q DO Obpm Forerunner 205 305 Owner s Manual To view history by weeks P Press mode to access the Main Menu Then select History gt Sport gt By Week 2 Press to scroll through the list of weeks As you scroll totals for each week appear below the list 3 Select a week to view details in that week by day To view history totals 1 Press mode to access the Main Meru Select History gt Sport gt Totals Totals appear for distance time and calories for all of your saved activities 2 Select View Weeks to see a list of weeks 33 HISTORY Deleting History A
24. ations at any time To mark your location 1 Go to the place where you want to mark a location 2 Press mode to access the Main Menu Select Navigation gt Mark Location wo Position N 38 51 396 094 47 950 Elevation 12506 36 3 Enter a name in the top right field You can also change the symbol in the top left field and the elevation 4 Select OK To mark a location using lat lon coordinates 1 Press mode to access the Main Menu Select Navigation gt Mark 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 Forerunner 205 305 Owner s Manual When you want to go to a location select Find from the Navigation menu You can view a list of your saved locations organized by name or by distance from your current location To find and go to a location 1 Press mode to access the Main Menu Select Navigation gt Find 2 Select List All shows all locations or Nearest shows locations near your current location Then use the AV arrows to find a location in the list and press enter to select Forerunner 205 305 Owner s Manual NAVIGATION List All TRACK Position N 38 51 386 WO94 47 871 Elevation 1250 From Current Loc 3 Select Go To Follow the line on the map to the location 37 When you are going to a location the Map and Com
25. d replace the battery Be careful not to damage or lose the o ring gasket on the cover Then use a coin to twist the cover back into place 54 Data Fields The data fields available on any Timer page change based on the accessories you own and the speed units you have selected for a sport Starred data fields are available with the Forerunner 305 only Cadence revolutions of the crank arm per minute Cadence Avg average cadence for the duration of your current ride Cadence Lap average cadence for current lap Calories amount of calories burned Date current day month and year Distance distance traveled on current run Forerunner 205 305 Owner s Manual Dist Lap distance traveled in current lap Dist Last Lap distance of last completed lap Dist Paused distance covered while timer is in Auto Pause Elevation distance above below sea level GPS Accuracy margin of error for your exact location for example 19 ft Grade calculation of rise over run For example if for every 10 feet you climb elevation you travel 200 feet distance your grade is 5 Heading current direction you are traveling Forerunner 205 305 Owner s Manual APPENDIX Heart Rate heartbeats per minute bpm Heart Rate Avg average heart rate for the duration of your current run Heart Rate Lap average heart rate in current lap Heart Rate Z
26. designed to provide more reasonable protection against harmful interference in a residential installation and are more stringent than outdoor requirements Operation of this device is subject to the following conditions 1 This device may not cause harmful interference and 2 this device must accept any interference received including interference that may cause undesired operation This equipment generates uses and can radiate radio frequency energy and may cause harmful interference to radio communications if not installed and used in accordance with the instructions However there is no guarantee that interference will not occur in a particular installation If this equipment does cause harmful Forerunner 205 305 Owner s Manual APPENDIX interference to radio or television reception which can be determined by turning the equipment off and on the user is encouraged to try to correct the interference by one of the following measures Reorient or relocate the receiving antenna e Increase the separation between the equipment and the receiver e Connect the equipment into an outlet on a circuit different from that to which the receiver is connected e Consult the dealer or an experienced radio TV technician for help The unit does not contain any user serviceable parts Repairs should only be made by an authorized Garmin service center Unauthorized repairs or modifications could result in
27. fields In the Reps field enter number of times you want to repeat each interval 0 25 00 02 00 Distance Rest Time Reps 6 i Warmup amp Cooldown If you want to add an extra lap for warm up and for cool down select Warmup amp Cooldown Select Done Press start to begin your workout If you selected Warmup amp Cooldown press lap at the end of your warmup lap to start your first interval At the end of your last repetition the Forerunner automatically starts a cooldown lap When you are finished cooling down press lap to end your workout As you approach the end of each interval lap an alarm sounds and a message appears counting down the time until a new lap begins To end any interval lap early and go to the next interval press lap NOTE Auto Pause Auto Lap and Alerts do not function when you are doing an interval workout Forerunner 205 305 Owner s Manual Advanced Workouts Your Forerunner allows you to create and save advanced workouts that include goals for each workout step and varied distances times and rest laps After you create and save a workout you can use the Garmin Training Center software to schedule the workout for a particular day Scheduling allows you to save setup time by planning workouts in advance and storing them on your Forerunner For more information about installing Garmin Training Center see page 61 Creating Advanced Workouts
28. fter you have transferred old Forerunner data to Garmin Training Center you may want to delete the history from your unit To delete history 1 Press mode to access the Main Menu Then select History gt Sport gt Delete 2 Select Keep 1 Month Keep 3 Months or Delete All Select Yes to confirm 34 Forerunner 205 305 Owner s Manual NAVIGATION Use the GPS navigation features of your Forerunner to view your path on a map save locations you want to remember create routes 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 to access the Main Menu 2 Select Settings gt General gt Map 3 In the Show Map field select Yes Forerunner 205 305 Owner s Manual NAVIGATION 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 To zoom in or out on the map press the AW arrows To change map settings see page 47 Points to North 35 NAVIGATION Marking Locations A location is any point that you store in memory If you want to remember landmarks or return to a certain spot mark a location there The location appears on the map with a name and symbol You can find view and go to loc
29. h your heart rate monitor you can go near other heart rate monitors For more information on pairing and troubleshooting see pages 59 60 Forerunner 205 305 Owner s Manual GETTING STARTED Extending the Strap lf the Forerunner strap is not long enough for your wrist you can replace it with the included extension strap and pin removal tool 2 Install the extension strap Pin removal tool Place one side of the spring bar into one pinhole To add the extension strap 1 Remove the short watch strap 3 Compress the spring bar and with the buckle Use the pin snap it into the other pinhole removal tool to pull one spring bar back so that it clears the edge of the case Then remove the strap Forerunner 205 305 Owner s Manual 3 GETTING STARTED Buttons O power Press and hold to turn unit on off D Press to turn backlight on off mode Press to view Timer or Main Menu Press to exit a menu or page Press and hold to change sports lap reset Press to create a new lap Press and hold to reset the timer start stop Press to start or stop the timer enter Press to select options and to acknowledge messages A V arrows e Press to highlight options Press to scroll through menus and data fields NOTE If the unit stops responding to button presses press mode and lap reset simultaneously to reset the unit 6 Forerunner 205 305 Owner s Manual
30. ing it When the battery is fully charged the battery life is approximately 10 hours To avoid corrosion be sure the Forerunner is completely dry before charging or connecting to a personal computer To charge the Forerunner 1 Snap the Forerunner into the charging cradle 2 Plug the small end of the AC adapter into the mini USB port on the cradle Plug the other end into a standard wall outlet mini USB port cradle NOTE The Forerunner will not charge outside the temperature range of 0 C 50 C 32 F 122 F You can also charge the Forerunner by connecting it to your personal computer with the enclosed USB cable However you must install Garmin Training Center before you connect to your computer See page 61 to install Garmin Training Center Forerunner 205 305 Owner s Manual 1 GETTING STARTED Acquiring Satellite Signals Before you begin using the Forerunner you must acquire GPS satellite signals To acquire satellite signals go outdoors away from tall buildings and trees Acquiring satellite signals may take 30 60 seconds To acquire satellites Go outdoors to an open area and press the Power button to turn on the Forerunner Locating Satellites E Wait while the Forerunner searches for satellites For best reception make sure the GPS antenna is facing up Stand still in an open area and do not begin walking or running until the Locating Satellites page disappears GPS antenna is
31. ining goals When turned on the Virtual Partner competes with you automatically during quick workouts and courses See the following pages to learn more about quick workouts and courses Virtual Partner bist Behind You If you are ahead of the Virtual Partner the bottom field background is white If you are behind the background is black as shown Forerunner 205 305 Owner s Manual To see Virtual Partner data 1 Set up a quick workout or course 2 Press start 3 Press the A V arrows to view all Timer pages To turn off Virtual Partner 1 Press mode to access the Main Menu 2 Select Training gt Training Options gt Virtual Partner 3 In the Virtual Partner field select Off 15 TRAINING Workouts Quick Interval and Advanced You can set up quick interval or advanced workouts on the Forerunner If you set up an advanced workout you can save edit and transfer it from your computer to your Forerunner using Garmin Training Center Quick and interval workouts cannot be saved they are replaced each time you use them Quick Workouts For quick workouts you enter your time distance or pace goals and the Forerunner displays the Virtual Partner to help you achieve them Distance amp Time enter how far you want to go and how long it should take 16 Time amp Pace enter how long you want to work out and how fast you want to go Distance amp Pace enter how far
32. lpful for comparing your performance over different parts of a run each mile kilometer or a major hill for example NOTE Auto Lap does not work during interval or advanced workouts To set Auto Lap 1 Press mode to access the Main Menu 2 Select Training gt Training Options gt Auto Lap 3 In the Auto Lap Trigger field select By Distance to specify a value E Auto Lap by distance If you select By Position the Forerunner marks a lap automatically each time you pass certain places during your run Choose from the following options Suto Lap Trigger By A ar Lop Press Onl Start And Lop W Fa Mork And Lap am Auto Lap by position Lap Press only starts a new lap each time you press the lap button and each time you pass that location again Start And Lap starts a new lap each time you pass the starting point of your run each time you press the lap button and each time you pass those locations again Mark And Lap starts a new lap at a specific location you mark before your run each time you press the lap button and each time you pass those locations again If you select Mark And Lap go to the place where you want to mark your first lap Then select Mark Position When you pass this place during your run the Forerunner laps automatically Forerunner 205 305 Owner s Manual Virtual Partner The Virtual Partner amp is a unique tool designed to help you meet your tra
33. ning reduces stress Pace comfortable Basic cardiovascular 2 60 70 slightly deeper breathing training good recovery conversation possible pace Pace moderate Improved aerobic 3 70 80 more difficult to hold capacity optimal conversation cardiovascular training Pace fast and a bit Improved anaerobic 4 80 90 uncomfortable capacity and threshold breathing forceful improved speed 58 90 Pace a sprinting effort Anaerobic and 4 009 unsustainable for long period muscular endurance of time labored breathing increased power Forerunner 205 305 Owner s Manual About Pairing Pairing is the process of matching sensors like your heart rate monitor with your Forerunner 305 This process occurs automatically when you turn on the Forerunner and only takes a few seconds when the sensors are on and functioning correctly Once paired your Forerunner will only receive data from your sensor Upon power up the Forerunner will automatically scan for the sensors you have enabled see Adding Accessories page 46 Each sensor has a unique ID The Forerunner learns and saves this unique ID while pairing the first time The next time you turn on the Forerunner it will only pair with the unique sensor ID If the Forerunner 205 305 Owner s Manual APPENDIX Forerunner does not find the sensor you should restart the scan to find your sensor ID Interference Strong electromagnetic fields can interfe
34. o remember such as water stops turns or distance goals You must use Garmin Training Center to add course points to refer to the Garmin Training Center Help files Starting a Course To start a course 1 Press mode to access the Main Menu Then select Training gt Courses 2 Select the course you want to start 3 Select Do Course Forerunner 205 305 Owner s Manual Distance to next any course For more information course point TRAINING After you start a course press the A arrows to see all course data If you have added course points to a course the Forerunner shows you the distance to the next course point Course data fields Press the A V arrows to the Elevation Profile page or the Virtual Partner page You can also view your Virtual Partner on the map represented by a gray triangle see the next page To turn on Virtual Partner see page 15 25 Press mode to follow your course on the map Your current position Your previous performance A course on the map A The gray triangle shows your original performance The black triangle shows your current position Press mode again to view the Compass page If you are off course follow the arrow to get back to the course Then the arrow points in the direction you should continue in order to stay on the course 26 Pist To Hest m E L l To Hest Compass Page You can include a warmup before you ac
35. ode and view your total time and distance for biking and running throughout your workout The Forerunner stores multi sport 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 To see the sport specific details you must switch sport 28 modes For example to see details for the Biking portion of a multi sport workout switch to Biking mode You can use multi sport workouts manually or you can preset multi sport workouts for races and other events Using Multi sport Manually You can create a manual multi sport workout by changing sport modes during your workout without resetting the timer When you change sport modes press the AW arrows to see the Multi sport Timer page shown on the next page Forerunner 205 305 Owner s Manual To create a multi sport 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 A new Multi sport Timer page appears Multi sport timer page 4 Press start to begin your workout in the new sport Forerunner 205 305 Owner s Manual TRAINING Auto Multi sport Workouts If you are participating in a race or event you can set up an auto multi sport workout that includes each sport in the event You
36. often 46 To change data recording 1 From the Main Menu select Settings gt General gt Data Recording 2 Inthe Record Data Points field select Every Second or Smart Recording Adding Accessories The Forerunner 305 has two possible accessories a heart rate monitor and an optional Garmin cadence sensor You can enable these accessories from this menu or restart scanning if you are having trouble receiving data To scan for accessories 1 From the Main Menu select Settings gt General gt Accessories Forerunner 205 305 Owner s Manual SETTINGS 2 Select an accessory then select Yes to turn on scanning Orientation Track Up for that accessory To restart scanning for an accessory select Restart Scan User Locations Select the accessories You own Heart Monitor Yes z To change map settings 1 From the Main Menu select Cadence Sensor NO El Settings gt General gt Map 2 To change the orientation of See pages 59 60 for more the map press enter and information on pairing and select an option troubleshooting accessories 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 3 To show hide waypoints on the map select Show or Hide in the User Locations field Forerunner 205 305 Owner s Manual 4 SETTINGS 4 To view the Map page as part of the page loop select Yes in the
37. one current heart rate zone 1 5 The default zones are based on your maximum heart rate and user profile Laps number of laps completed Pace current pace Pace Average average pace over the duration of your current run Pace Best best pace achieved during current run 55 APPENDIX Pace Lap average pace during current lap Pace Last Lap average pace during last completed lap Pace Zone current range of pace based on your pace zone settings See page 50 Speed current speed Speed Avg average speed for the duration of your current activity Speed Lap average speed during current lap Speed Last Lap average speed of last completed lap Speed Max top speed achieved during current activity Speed Zone current range of speed based on your speed zone settings See page 50 56 Sunrise approximate time of sunrise based on your GPS position Sunset time of sunset based on your GPS position Time stopwatch time Time Avg Lap average time to complete each lap so far Time Lap amount of time in current lap Time Last Lap length of time to complete the last full lap Time Paused time elapsed while timer in Auto Pause Time of Day current time of day based on your time settings Forerunner 205 305 Owner s Manual Heart Rate Information Many runners and other athletes are using heart rate zones to mea
38. pass 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 next point f To Hert ohe5 Compass To stop going to a location Press mode to access the Main Menu Then select Navigation gt Stop Go To Hk Mork Location G Find kik AOE EF Routes TSA RY To edit or delete a location 1 Press mode to access the Main Menu Then select Navigation gt Find gt List All or Nearest 2 Select the location you want to edit 3 Change the name and symbol as necessary To delete the location select Delete To delete all locations Press mode Select Navigation gt Find gt Delete All gt Yes Forerunner 205 305 Owner s Manual NAVIGATION Back to Start To go back to your starting If you want to return to the point starting point of your run the Press mode to access the Forerunner can take you back Main Menu Then select along the exact path you traveled Navigation gt Back to Start using Back to Start A line appears on the map from Fe 7 your current location to your starting point Follow the line to your starting point Follow the line back to your starting point Back to Start directs you back along the path of your most recent run Forerunner 205 305 Owner s Manual 39 NAV
39. permanent damage to the equipment and void your warranty and your authority to operate this device under Part 15 regulations 65 APPENDIX Software License Agreement BY USING THE FORERUNNER 205 305 YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT PLEASE READ THIS AGREEMENT CAREFULLY Garmin grants you a limited license to use the software embedded in this device the Software in binary executable form in the normal operation of the product Title ownership rights and intellectual property rights in and to the Software remain with 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 valuable trade secrets of Garmin and that the Software in source 66 code form remains a valuable trade secret of Garmin You agree not to decompile disassemble modify reverse assemble reverse engineer or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software You agree not to export or re export the Software to any country in violation of the export control laws of the United States of America CE Compliance Hereby Garmin International declares that this GPS equipment is in compliance with the essenti
40. r Forerunner safely and responsibly Cleaning and Care Clean the Forerunner and the heart rate monitor using a cloth dampened with a mild detergent solution Wipe dry Avoid chemical cleaners and solvents that may damage plastic components Do not store the Forerunner where prolonged exposure to temperature extremes may occur such as in the trunk of a car as permanent damage may result User information such as history locations and tracks is retained indefinitely in the unit s memory Forerunner 205 305 Owner s Manual APPENDIX without the need for external power Back up important user data by downloading it to Garmin Training Center on your personal computer See page 61 to load Garmin Training Center Water Immersion The Forerunner is waterproof to IEC Standard 60529 IPX7 It can withstand immersion in 1 meter of water for 30 minutes Prolonged submersion can cause damage to the unit After submersion be certain to wipe dry and air dry the unit before using or charging NOTE This product is not intended to be used while swimming 53 APPENDIX Replacing the Heart Rate Monitor Battery The heart rate monitor contains a user replaceable CR2032 battery Be sure to dispose of old batteries properly To replace the battery locate the circular battery cover on the back of the heart rate monitor Use a coin to twist the cover counter clockwise until it is loose enough to remove Remove the cover an
41. range When you are finished with this step press mode 10 To enter another step select 11 lt Add New Step gt Then repeat steps 5 9 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 Forerunner 205 305 Owner s Manual To repeat steps 1 Select lt Add New Step gt 2 Inthe Duration field select Repeat 3 Inthe Back to Step field select the step you want to return to 4 In the Number of Reps field enter the number of repetitions 5 Press mode to continue Starting Advanced Workouts Once you begin an advanced workout the Forerunner displays each step of the workout including the name of the step the goal if any and current workout data Forerunner 205 305 Owner s Manual TRAINING To start an advanced workout 1 Press mode to access the Main Menu 2 Select Training gt Workouts gt Advanced 11578 a If you have scheduled workouts in Garmin Training Center this menu appears 3 Select the workout you want to start 4 Select Do Workout NOTE Auto Pause Auto Lap and Alerts do not function when you are doing an advanced workout 21 TRAINING During the workout press the AY arrows to view more data pages An audible alarm sounds when you are about to finish a workout step Amessage appears counting down the time or distance until a new step begins
42. rating Temperature Range 4 F to 140 F 20 C to 60 C Weight 77 g 2 72 oz Display 33 x 20 3 mm 1 3 x 0 8 Physical size 53 3 x 17 8 x 68 6 mm 2 1 x 0 7 x 2 7 62 Lap memory 1 000 laps Battery Rechargeable internal lithium ion Battery Life 10 hours typical use Water resistance IEC 60529 IPX7 submersible to one meter for up to 30 minutes Note This product is not intended to be used while swimming Heart rate monitor Physical size 34 8 x 3 56 x 1 27 cm 13 7 x 1 4 x 0 5 Transmission range approximately 3 m 9 8 ft Battery CR2032 3 volts Battery Life 3 years 1 hour per day Weight 21 g 0 74 oz Accuracy may be degraded by poor sensor contact electrical interference and receiver distance from transmitter Forerunner 205 305 Owner s Manual Limited Warranty This Garmin product is warranted to be free from defects in materials or workmanship for one year from the date of purchase Within this period Garmin will at its sole option repair or replace any components that fail in normal use Such repairs or replacement will be made at no charge to the customer for parts or labor provided that the customer shall be responsible for any transportation cost This warranty does not cover failures due to abuse misuse accident or unauthorized alteration or repairs THE WARRANTIES AND REMEDIES CONTAINED HEREIN ARE EXCLUSIVE AND IN LIEU OF ALL OTHER WARRANT
43. re with your heart rate monitor and cause your heart rate to appear unusually high freeze or disappear Common sources of interference include high voltage power lines electric motors computers televisions and mobile phones After you move away from the source of interference your heart rate reading should return to normal 59 APPENDIX Heart Rate Monitor Troubleshooting If you have trouble pairing with the heart rate monitor or if your heart rate readings are erratic try the following suggestions 60 Position the Forerunner within 3 meters of the sensor while pairing Stay far away from any other sensors while pairing Move away from sources of interference see the previous page Restart scan if your Forerunner appears to be paired with another sensor see page 46 Make sure scanning for the heart rate monitor is enabled see page 46 Replace the battery Clean the sensors Dirt and sweat build up on the sensors can weaken signals Reapply moisture Use electrode gel water or saliva Make sure the heart rate monitor is snug against your body If you have trouble with erratic readings position the transmitter on your back Wear a cotton shirt or wet your shirt Synthetic fabrics that rub or flap against the heart rate monitor can create Static electricity that interferes with heart rate signals Forerunner 205 305 Owner s Manual Garmin Training Center The Garmin Training
44. rt a point before this point Remove remove it from the route Change replace it with another point Move move it to another place in the route When you are finished making changes select Navigate or press mode to exit 41 Viewing GPS Information The Satellite page displays information about the GPS signals the Forerunner is currently receiving From the Main Menu select Navigation gt Satellite to view the Satellite page BES ieee on Im I LIM 42 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 Press the A W arrows on the Satellite page to view satellite strength information The black bars represent the strength of each satellite signal received the number of the satellite appears below each bar Forerunner 205 305 Owner s Manual SETTINGS You can customize general Forerunner settings and individual sport settings such as heart rate zones and pace speed zones General Settings To change general settings select Settings gt General from the Main Menu 11578 a Changing Data Fields You can change the data fields on any of the Timer pages Main 1 Main 2 and Running Biking
45. s gt Alerts gt Pace Speed Alert 3 Inthe Fast Pace Alert field select a pace zone from the menu or select Custom to enter your own alert value 4 Repeat for the Slow Pace Alert Forerunner 205 305 Owner s Manual TRAINING Heart Rate Alerts 2 Select Training Options gt NOTE Heart rate alerts are a feature Alerts gt HR Alert of the Forerunner 305 only 3 In the Min HR Alert field select a zone from the menu or select Custom to specify your own alert value The heart rate alert notifies you if your heart rate exceeds or drops below a specific number of beats per minute bpm Heart rate alerts can also notify you if your heart rate exceeds or drops below a certain heart rate zone a tange of beats 4 Repeat for the Max HR Alert per minute The five commonly The maximum value allowed accepted heart rate zones can is 235 bpm help you determine the intensity of your workout For more information or to set your heart rate zones see page 51 NOTE When entering custom heart rate values you must set your minimum and maximum alerts at least five bom apart To set a heart rate alert 1 Press mode to access the Main Menu Then select Training Forerunner 205 305 Owner s Manual 11 TRAINING Using Cadence Alerts NOTE Cadence alerts are a feature of the Forerunner 305 only and can only be set in Biking mode If you own an optional Garmin cadence sensor you can use cadence alerts
46. selected Pace select the amount of pace smoothing you want to use 49 SETTINGS Pace smoothing averages your current pace over a certain amount of time to avoid errors in GPS position and speed due to varying satellite signal reception When you turn on or increase pace smoothing the pace shown on your Forerunner is steadier fewer large jumps To use pace smoothing you must set your speed units to pace NOTE Pace smoothing affects your displayed pace and the timing of pace alerts and Auto Pause however it does not affect the data stored in History 50 Setting Pace Speed Zones For each sport your Forerunner contains ten pace speed zones ranging from very slow to maximum speed The values for these pace speed zones are entered by default and may not match your personal abilities After you enter appropriate values you can use these zones to set your pace speed alerts or use them as targets in advanced workouts Slow Jog 14000 11007 Jog 1200 0200Y Fast Jog 10 007 0000 Slow Run OFO Oro Forerunner 205 305 Owner s Manual To change your pace speed zones 1 From the Main Menu select Settings 2 Select a sport and then select Pace Speed Zones 3 Select the zone you want to change Enter a minimum and maximum pace speed for that zone 4 Repeat step 3 for each zone you want to change Forerunner 205 305 Owner s Manual SETTINGS Setting Heart Rate Zones N
47. sure and increase their cardiovascular strength and improve their level of fitness What are heart rate zones A heart rate zone is simply a range of heartbeats per minute bpm The five commonly accepted heart rate zones are numbered from 1 5 according to increasing intensity Generally heart rate zones are calculated based on percentages of your maximum heart rate See the next page to learn some of the effects of exercise as your heart rate reaches each of these zones Forerunner 205 305 Owner s Manual APPENDIX How do heart rate zones affect your fitness goals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles e Your heart rate is a good measure of exercise intensity e Training in certain heart rate zones can help you improve cardiovascular capacity and strength e Knowing your heart rate zones can prevent you from overtraining and decrease your risk of injury See the next page to learn about the benefits of training in each heart rate zone 5 APPENDIX How can determine my heart rate zones based on the heart rate zones percentages shown below For If you know your maximum heart more information on setting your rate you can enter it and allow heart rate zones see page 51 the Forerunner to calculate your oN Perceived Exertion Benefits Heart Rate 1 50 60 Relaxed easy pace FOG ey aerobic rhythmic breathing trai
48. t your physician before beginning or modifying any exercise program If you have a pacemaker or other implanted electronic device consult your physician before using a heart rate monitor 67 APPENDIX Caution Failure to avoid the following potentially hazardous situations may result in injury or property damage Use the Forerunner only as a navigational aid Do not attempt to use the Forerunner for any purpose requiring precise measurement of direction distance location or topography This product should not be used to determine ground proximity for aircraft navigation The Global Positioning System GPS is operated by the United States government which is solely responsible for its accuracy and maintenance The government s system is subject to changes which could affect the accuracy and performance of all GPS equipment including the Forerunner Although the Forerunner is a precision navigation device any navigation device can be misused or misinterpreted and therefore become unsafe The Forerunner and heart rate monitor are consumer devices not medical devices and could suffer from interference from external electrical sources The heart rate readings are for reference only and no responsibility can be accepted for the consequences of any erroneous readings WARNING This product its packaging and its components contain chemicals known to the State of California to cause cancer birth defects
49. ted and can hold up to two years 1000 laps of data in memory You can view the data on your Forerunner or transfer the history to the Garmin Training Center software where you can analyze your data When the memory is full the Forerunner begins overwriting old data Load your history into Garmin Training Center periodically to keep track of all of your activities History data includes time distance average pace best pace calories and detailed lap information Forerunner 305 history data also includes heart Forerunner 205 305 Owner s Manual HISTORY rate No data is recorded while the timer is stopped About History Detail The Forerunner displays history details differently depending on the type of training you completed Details of simple activities appear on one summary page Details of quick workouts interval workouts advanced workouts and courses appear with tabs which organize information into sections To view information on different tabs press the AW arrows View Laps Interval workout history 31 UR SS SG HISTORY You can view history by day week or totals To view history by day 1 Press mode to access the Main Menu 2 Select History gt Sport gt By Day 3 Press W to scroll through the list As you scroll summary details appear below the list 4 05 aol eth 00 43 48 10174 4 Select an entry to view details Select View Laps for addition
50. ti sport Workoults 28 Limited Warranty 63 HiStOry ecsssssssccssssssssssseeeee REN ena Viewing History 2 32 ii alia a Deleting History ca Mil 69 Forerunner 205 305 Owner s Manual i INTRODUCTION Contact Garmin If you encounter any difficulty while using your Forerunner or if you have any questions in the U S A contact Garmin Product Support by phone 913 397 8200 or 800 800 1020 Monday Friday 8 am 5 pm Central Time or visit www garmin com support Click Product Support and fill out the form In Europe contact Garmin Europe Ltd at 44 0870 8501241 Tell us how you like this manual Fill out the Product Documentation Survey Go to www garmin com contactUs and click Product Documentation Survey Product Registration Help us better support you by completing our online registration today Have the serial number of your Forerunner handy and connect to our Web site www garmin com Look for the Product Registration link on our home page Use this area to record the serial number 8 digit number located on the back of the unit in case your Forerunner is lost stolen or needs service Be sure to keep your original sales receipt in a safe place or attach a photocopy inside the manual Serial Number Forerunner 205 305 Owner s Manual GETTING STARTED GETTING STARTED Charging the Battery Charge the Forerunner for three hours before us
51. tually begin running your course Press start to begin the course and then warm up as normal Be sure to stay away from your course path as you warm up When you are ready to begin the course head toward your course starting point When you are reach the course the Forerunner displays an On Course message and synchronizes the gray and black A triangles Forerunner 205 305 Owner s Manual If you stray away from the course the Forerunner displays an Off Course message The gray triangle continues on the course without you To end a course manually 1 Press mode to access the Main Menu 2 Select Training gt Stop Course To edit a course name 1 Press mode to access the Main Menu Then select Training gt Courses 2 Select the course you want to rename Then select Edit Course 3 Edit the course name Forerunner 205 305 Owner s Manual TRAINING To delete a course 1 Press mode to access the Main Menu Then select Training gt Courses 2 Select the course you want to delete Then select Delete Course Select Yes to confirm 2 TRAINING Multi sport Workouts Triathletes duathletes and other multi sport competitors can take advantage of the Forerunner s multi sport workouts When you set up a multi sport 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 m
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