Garmin 310XT Owner's Manual
Contents
1. Data Field Description Data Field Description Dist Lap Distance traveled Heart Rate Heart rate in bpm in the current lap Dist Last Distance of the last Heart Percentage of Lap completed lap Rate HRR heart rate reserve Elevation Distance above maximum heart below sea level rate minus resting heart rate GPS Margin of error for Hean Percentage of Accuracy your exact location Rate M j m i For example your Ra e Max maximum hea GPS location is rate accurate to within Heart Average heart rate 19 ft Rate Avg for the run Grade Calculation of Heart Average rise over run For Rate Avg percentage of example if for HRR heart rate reserve every 10 ft you maximum heart climb elevation rate minus resting you travel 200 ft heart rate for the distance your run grade is 5 Heading Current direction you are traveling Forerunner 310XT Owner s Manual Settings Data Field Description Data Field Description Heart Average Heart Rate Current range of Rate Avg percentage of Zone heart rate 1 5 Max maximum heart The default zones rate for the run are based on Heart Average heart rate ie fa ae Rate Lap for the lap ie ca rate and resting Heart Average heart rate Rate Lap percentage of HRR heart rate reserve Laps Amount of laps F completed maximum heart rate minus resting Pace Current pace2. Keep your power meter active by pedaling until the message appears Power Zones You must be in bike sport mode 1 Press mode gt select Settings gt Bike Settings gt bike name gt Power Zones 2 Select Based on FTP or Custom You can set seven custom power zones 1 lowest 7 highest If you know your FTP functional threshold power you can enter it and allow the device to calculate your power zones automatically You can also enter your power zones manually Forerunner 310XT Owner s Manual Appendix Resetting the Forerunner If your Forerunner is not operating properly press and hold mode and lap reset simultaneously until the screen goes blank about 7 seconds to reset your Forerunner This does not erase any of your data or settings Clearing User Data NOTICE This deletes all user entered information including history 1 Turn off the Forerunner 2 Press and hold mode and D until the message appears 3 Select Yes to clear all user data Forerunner 310XT Owner s Manual Appendix Caring for the Forerunner Clean the Forerunner or the optional heart rate monitor using a cloth dampened with a mild detergent solution Wipe dry Avoid chemical cleaners and solvents that may damage plastic components Do not store the Forerunner where prolonged exposure to temperature extremes may occur such as in the trunk of a car because permanent damage may result User information s
3. Select Enabled gt Yes NOTE The swim setting must be turned on to get accurate distance data 4 Press start to start the timer 21 Training 5 When you have finished swimming press lap or stop to view your distance and average speed in the data fields You must press stop to stop the timer NOTICE Scuba diving with the Forerunner may damage the product and will void the warranty 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 start a timed sprint You can also set a 5 minute countdown before starting a boat race 22 NOTE During the countdown history is not recorded The swim setting must be turned off to access the countdown timer 1 Press and hold mode gt select Other 2 Press mode gt select Settings gt Other Settings gt Countdown Timer 3 Select Countdown Timer gt On 4 Enter the countdown time 5 Press start to begin the countdown timer You will hear 5 beeps before the timer starts automatically Forerunner 310XT Owner s Manual History The Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data when recording approximately trackpoint every 4 seconds Tracklog data includes your GPS position if available and accessory data such as heart rate data Saving History Your d
4. gt Heart Rate gt HR Zones 2 Follow the on screen instructions NOTE Press and hold mode and change the sport settings Follow steps and 2 to configure your heart rate settings for biking and other sports modes Customizing Your Sport Settings Optional 1 Press and hold mode to change the sport mode 2 Press mode gt select Settings gt Select the sport setting Select Data Fields to customize up to four data pages for your activity page 28 Go Work Out 1 Press mode to view the training page 2 Press start to start the timer 3 After completing your activity press stop 4 Press and hold reset to save your activity and reset the training page Forerunner 310XT Owner s Manual Downloading Free Software 1 Go to www garminconnect com start 2 Follow the on screen instructions Sending Workout Data to Your Computer 1 Plug the USB ANT Stick into a USB port on your computer The 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 Forerunner 310XT Owner s Manual Getting Started 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 Press mode and
5. 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 19 Training rate and calories for all sports in the workout It also includes specific details for each sport You can use multisport workouts manually or you can preset multisport workouts for races and other events Creating a Manual Multisport Workout You can create a manual multisport workout by changing sport modes during your workout without resetting the timer When you change sport modes press A to see the Multisport timer 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 20 4 Press start to begin your workout in the new sport Creating Auto Multisport Workouts If you are participating in a race or event you can set up an auto multisport workout that includes each sport in the event You can also include transition time from one sport to the next Move seamlessly from sport to sport by pressing the lap key 1 Press mode gt select Training gt Auto Multisport 2 To change a sport mode in the
6. your fitness by understanding and applying these principles e Your heart rate is a good measure of exercise intensity e Training in certain heart rate zones can help you improve cardiovascular capacity and strength e Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury Forerunner 310XT Owner s Manual Training Virtual Partner 1 Press mode gt select Settings gt gt select the sport setting option depends on your current sport mode see page 10 2 Select Virtual Partner gt On Your Virtual Partner is a unique tool designed to help you meet your training goals The Virtual Partner competes with you every time you and the timer are running If you make changes to the Virtual Partner pace 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 the Virtual Partner during an activity the Virtual Partner uses the new pace from your location Training Changing the Virtual Partner Pace 1 Press mode to view the training page 2 Use A to view the Virtual Partner page YP Pace 08 00 ni Virtual Partner Distance Behind Time Behind You m 3 Press and hold A to increase or decrease the VP pace 4 To save the changes press mode to exit or wait for the
7. 4 Press mode to exit Starting a Course 1 Press mode gt select Training gt Courses 2 Select a course from the list 3 Select Do Course 4 Press start History is recorded even if you are not on the course To end a course manually press stop gt press and hold reset Forerunner 310XT Owner s Manual Warm Up You can include a warm up before you begin your course Press start to begin the course and then warm up Stay away from your course path as you warm up When you are ready to begin your course head toward your course When you are on any part of the course path the Forerunner displays an On Course message When you start a course your Virtual Partner also starts the course If you are warming up and are not on the course the first time that you join the course your Virtual Partner restarts the course from your current location If you stray away from the course the Forerunner displays an Off Course message Use the navigation page to find your way back to the course Forerunner 310XT Owner s Manual Training Deleting a Course 1 Press mode gt select Training gt Courses Select a course from the list Select Delete Course Select Yes to delete the course Press mode to exit Ci a GN Multisport Workouts Triathletes duathletes and other multisport competitors can take advantage of the Forerunner s multisport workouts When you set up a multisport workout
8. 5 times per week 3 to 7 hours 8 Daily training Almost daily 7 to 11 hours 9 Daily 11 to 15 hours 10 More than 15 hours The activity class information is provided by Firstbeat Technologies Ltd portions of which are based on Jackson et al Prediction of Functional Aerobic Capacity Without Exercise Testing Medicine and Science in Sports and Exercise 22 1990 863 870 Forerunner 310XT Owner s Manual Training Training NOTE Always consult your physician before you begin or modify any exercise program Use your Forerunner to set alerts train with a Virtual Partner program interval or custom workouts and plan courses based on existing activities The Forerunner offers several training features and optional settings About the Training Page Press mode to view the training page Use A to scroll through the available uaa 10 To customize the data fields on the training pages see page 28 Sport Mode Press and hold mode to change the sport mode All settings are specific to the current sport that you have selected Auto Lap You can use Auto Lap to automatically mark the lap at a specific position or after you have traveled a specific distance This setting is helpful for comparing your performance over different parts of a run every 2 miles or every major hill for example NOTE Auto Lap does not function during interval or custom workouts 1 Press mode gt select Set
9. A simultaneously to lock the keys 2 Press mode and A simultaneously to unlock the keys Forerunner Backlight Press 0 to turn on the backlight for fifteen seconds Use A Y to adjust the backlight level Press mode to exit the backlight status page This page also shows several status icons page 8 Getting Started Icons GPS is on and the Forerunner is receiving satellite signals GPS is off for use indoors The timer is running Status Icons Press and release C to view the status icons Heart rate monitor active pi Speed and cadence sensor active The heart rate sensor is active 2 Saje The foot pod sensor is active The speed cadence sensor is active The power sensor is active 7 Battery charge level T The battery is charging The device is uploading data or pairing with fitness equipment Foot pod active Power sensor active p Forerunner 310XT Owner s Manual Getting Started Activity Class Chart Training Training Training Time Per Week Description Frequency 0 No exercise 1 Occasional Once every two weeks Less than 15 minutes Nant exercise 15 to 30 minutes 3 Once a week Approximately 30 minutes 4 Regular 2 to 3 times per week Approximately 45 minutes 5 ra i and 45 minutes to 1 hour 6 1 to 3 hours 7 3 to
10. Amount of time to Lap complete the last full lap Time of Day Current time based on time settings page 33 The default setting automatically updates the time information Total Ascent The total elevation distance ascended Total The total Descent elevation distance descended System Press mode gt select Settings gt System Language change the on screen text language Changing the text language does not change the 32 language of user entered data such as course names To download a language not included on your device go to www garmin com intosports and click Garmin Connect Your device can only contain one downloaded language at a time Tones and Vibrations page 31 Display page 33 Map page 33 Time page 33 Units page 34 Weight Scale ANT page 34 Fitness Equipment page 34 Data Transfer page 35 Initial Setup run the initial setup to configure the Forerunner Forerunner 310XT Owner s Manual Turning Tones and Vibrations On or Off 1 Press mode gt select Settings gt System gt Tones and Vibration 2 Select from the following options Key Tones turn key tones on or off Message Tones turn message tones on or off Message Vibration turn message vibrations on or off Changing the Display 1 Press mode gt select Settings gt System gt Display 2 Select from the following options Backlight Timeout select
11. Garmin and is protected under the United States of America copyright laws and international copyright treaties You further acknowledge that the structure organization and code of the Software are valuable trade secrets of Garmin and that the Software in source code form remains a valuable trade secret of Garmin You agree not to decompile disassemble modify reverse assemble reverse engineer or reduce to human readable form the Software or any part thereof or create any 46 derivative works based on the Software You agree not to export or re export the Software to any country in violation of the export control laws of the United States of America Declaration of Conformity Hereby Garmin declares that this product is in compliance with the essential requirements and other relevant provisions of Directive 1999 S EC To view the full Declaration of Conformity go to www garmin com compliance Forerunner 310XT Owner s Manual Appendix Troubleshooting Problem Solution Answer My Forerunner never gets satellite signals Press mode gt select GPS gt GPS Status Ensure GPS is enabled Take your Forerunner outside and away from tall buildings Remain stationary for several minutes The battery gauge does not seem accurate Allow the Forerunner to fully discharge and then fully charge it without interrupting the charge cycle The heart rate monitor foot pod or GSC 10 will not pair w
12. 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 www garmin com January 2013 Part Number 190 01064 00 Rev G Printed in Taiwan
13. list select the sport 3 Select an option from the menu Edit Leg changes this sport mode to a different sport Insert Leg inserts another sport mode before this sport Remove Leg removes this sport mode from the list 4 To add a sport mode to the end of the list select lt Add Sport gt Forerunner 310XT Owner s Manual 5 To include transition time between each sport mode select Include Transition 6 To start your workout select Start Multisport To change from one sport mode to the next press lap If you have included transition time press lap when you are finished with one sport to start the transition time Press lap again to end the transition time and begin the next sport Stopping Auto Multisport Press mode gt select Training gt Stop Multisport You can also clear a multisport workout by pressing stop and then pressing and holding reset to reset the timer Forerunner 310XT Owner s Manual Training Swimming with Your Forerunner The Forerunner is waterproof to 50 m for surface swimming Use the timer to record your swim time NOTE The Forerunner records GPS data only when you are swimming outside using the freestyle stroke TIP Because GPS signals may be interrupted swimmers and triathletes should put the device in a swimming cap for the most accurate speed and distance data 1 Press and hold mode gt select Other Press mode gt select Settings gt Other Settings gt Swim 3
14. of the training data pages while the timer is running 1 Press mode gt select Settings gt select the sport setting option depends on your current sport mode see page 10 2 Select Auto Scroll 3 Select a display speed Slow Medium or Fast Heart Rate 1 Press mode gt select Settings gt gt select the sport setting option depends on your current sport mode see page 10 2 Select Heart Rate 3 Select ANT HR to turn on pairing with the optional heart rate monitor 12 4 Select HR Zones to start the heart rate zone configuration wizard Heart Rate Zones CAUTION Consult your physician to specify heart rate zones targets that are appropriate for your fitness level and health condition Many athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness A heart rate zone is a set range of heartbeats per minute The five commonly accepted heart rate zones are numbered from 1 5 according to increasing intensity The Forerunner sets the heart rate zone ranges see the table on page 48 based on your maximum and resting heart rates set in your user profile page 36 Forerunner 310XT Owner s Manual You can customize your heart rate zones in your Garmin Connect user profile and then transfer data to your Forerunner How Do Heart Rate Zones Affect Your Fitness Goals Knowing your heart rate zones can help you measure and improve
15. the amount of time the backlight stays on Use a short backlight setting to conserve battery power Contrast select the amount of screen contrast Forerunner 310XT Owner s Manual Settings Changing the Map Settings Press mode gt select Settings gt System gt Map 2 To change the orientation of the map press enter and select an option North Up orients the map with North at the top of the screen Track Up orients the map with your direction of travel at the top of the screen 3 To show hide waypoints on the map select Show or Hide in the User Locations field 4 To view the map as part of the page loop select Yes in the Show Map field Changing Time Settings 1 Press mode gt select Settings gt System gt Time 2 Select a time format and a time zone 33 Settings Changing Units of Measure 1 Press mode gt select Settings gt System gt Units 2 Select units of measure for distance elevation weight height pace speed and position Using the Weight Scale If you have an ANT compatible weight scale the device can read the data from the weight scale 1 Press mode gt select Settings gt System gt Weight Scale Antt 2 Select Enabled gt Yes 3 From the timer page press and quickly release OF A Scanning for scale message appears 4 Stand on the scale when the light flashes NOTE If using a body composition scale remove shoes and socks to
16. 80 Moderate pace more difficult Improved aerobic to hold conversation capacity optimal cardiovascular training 4 80 90 Fast pace and a bit Improved anaerobic uncomfortable breathing capacity and threshold forceful improved speed 5 90 100 Sprinting pace Anaerobic and muscular unsustainable for long period endurance increased of time labored breathing power 48 Forerunner 310XT Owner s Manual Index A accessories 35 37 42 activity class 9 alerts 14 Auto Lap 10 Auto Multisport 20 Auto Pause 11 Auto Scroll 12 B backlight 33 battery charging 3 information 44 bike accessories 41 bike mode 19 C cadence data fields 28 calibrating bike sensor GSC 10 41 foot pod 40 GSC 10 41 power meter 42 calories 28 clean the Forerunner 43 clear information 43 compass 26 countdown timer 22 courses 18 deleting 19 D data deleting user 43 data fields 28 deleting advanced workouts 18 courses 19 history 24 distance data fields 28 E elevation data fields 29 erase data 43 Forerunner 310XT Owner s Manual Index F Firstbeat Technologies Ltd 36 fitness equipment linking 34 troubleshooting 47 foot pod 39 calibrating 40 G Garmin Connect 32 44 Garmin Product Support 1 go to location 26 GPS 25 27 grade 29 GSC 10 41 H heart rate data fields 29 settings 6 zones 12 48 heart rate monitor 5 37 battery 38 cleaning 39 tips 38 49 Index history deleting 24 savin
17. A GARMIN owner s manual FORERUNNER 310XT MULTISPORT GPS TRAINING DEVICE 2009 2013 Garmin Ltd or its subsidiaries All rights reserved Except as expressly provided herein no part of this manual may be reproduced copied transmitted disseminated downloaded or stored in any storage medium for any purpose without the express prior written consent of Garmin Garmin hereby grants permission to download a single copy of this manual onto a hard drive or other electronic storage medium to be viewed and to print one copy of this manual or of any revision hereto provided that such electronic or printed copy of this manual must contain the complete text of this copyright notice and provided further that any unauthorized commercial distribution of this manual or any revision hereto is strictly prohibited Information in this document is subject to change without notice Garmin reserves the right to change or improve its products and to make changes in the content without obligation to notify any person or organization of such changes or improvements Visit the Garmin Web site www garmin com for current updates and supplemental information concerning the use and operation of this and other Garmin products Garmin the Garmin logo Forerunner Auto Pause Auto Lap Virtual Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries Garmin Connect ANT ANT
18. Agent ANT GSC 10 and USB ANT Stick are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Firstbeat and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd This product was produced under the following United States patents and their foreign equivalents EP1507474 A1 US7460901 EP1545310 A1 US7192401 B2 and U20080279 W003099114 A1 Pat Pend EP1507474 Al US7460901 B2 WO2004016173 A1 Pat Pend EP1545310 A1 Pat Pend U20080279 Pat Pend Other trademarks and trade names are those of their respective owners Table of Contents Introduction More Information ccccece Product Registration Contact Garmin ccccceeeeee Getting Started Charging the Battery Turning on the Device Acquiring Satellite Signals Pairing the Heart Rate Monitor Optional cn acccanwa ed ann Customizing Your Sport Settings Optional essan Downloading Free Software Sending Workout Data to Your COMPULER ssania Locking the Keys nsss Forerunner Backlight Forerunner 310XT Owner s Manual DRAM G cseciesccsastsasaceetsestartan 10 About the Training Page 10 POM Modenie 10 Auto Pause EEE AP OE PEPEE maatose 11 Auto Srollirsissiiisasissniscnsas 12 Heart Rate retirent 12 Virtual Partner oo 13 NERS radote 14 Wo
19. aining gt Workouts to choose the type of workout right for you 2 Press start NOTE While performing a workout press A W to view more data pages When you complete all steps in your workout the Workout Finished message appears Creating Interval Workouts You can create an interval workout based on time or on distance and rest portions of the workout You can have only one interval workout created at one time If you create an additional interval workout the previous workout is overwritten 1 Press mode gt select Training gt Workouts gt Interval 2 Select the Type of interval workout Training 3 Enter the duration value 4 Select the Rest Type 5 Enter the duration value 6 Select More and enter the Reps value 7 Select Warmup Yes and Cooldown Yes optional 8 Select Do Workout 9 Press start Stopping a Workout 1 Press stop 2 Press and hold reset If you are doing a warm up or cool down press lap at the end of your warm up lap to start your first interval At the end of your last interval the Forerunner automatically starts a cool down lap When you are finished cooling down press lap to end your workout As you approach the end of the interval an alarm counts down the 16 time until a new interval begins To end an interval early press the lap reset key Creating Custom Workouts Custom workouts can include goals for each workout step and varied dista
20. ata use the following tips e Reapply water saliva or electrode gel to the electrodes e Wear a cotton shirt or wet your shirt if suitable for your activity Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals e Move away from sources of strong electromagnetic fields and some 2 4 GHz wireless sensors which can interfere with your heart rate monitor Sources of interference may include very high voltage power lines electric motors microwave ovens 2 4 GHz cordless phones and wireless LAN access points 38 Replacing the Heart Rate Monitor Battery The heart rate monitor contains a user replaceable CR2032 battery NOTE Contact your local waste disposal department to properly dispose of batteries 1 Use a small Phillips screwdriver to remove the four screws on the back of the module 2 Remove the cover and battery Wait 30 seconds Insert the new battery with the positive side facing up NOTE Be careful not to damage or lose the O ring gasket 3 Replace the back cover and the four screws y Forerunner 310XT Owner s Manual NOTE After replacing the battery you might need to pair the heart rate monitor with the Forerunner again TIP To maximize the battery life remove the heart rate module from the strap when not in use Caring for the Heart Rate Monitor NOTICE You must unsnap the modul
21. curate calorie data See page 9 for information on activity class and lifetime athlete information 1 Follow the on screen instructions to configure the Forerunner and set your user profile 2 Press A W to view choices and change the default selection 3 Press enter to make a selection If you are using an ANT heart rate monitor select Yes during the configuration to allow the heart rate monitor to pair connect with your Forerunner See page 5 for more information When you initially turn on the Forerunner and are completing the initial setup use the table on page 9 to set your activity class Indicate if you are a lifetime athlete 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 Acquiring Satellite Signals It may take 30 60 seconds to acquire satellite signals Go outdoors to an open area For the best reception ensure that the face of the Forerunner is oriented toward the sky When the Forerunner has acquired satellite signals the training page appears with the satellite icon m at the top NOTE By default the settings on your Forerunner update the time and correct time zone automatically according to satellite information Forerunner 310XT Owner s Manual Pairing the Heart Rate Monitor Optional While you are trying to pair your heart rate monitor with your For
22. e before cleaning the strap NOTICE A buildup of sweat and salt on the strap can decrease the ability of the heart rate monitor to report accurate data Go to www garmin com ARMcare 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 Forerunner 310XT Owner s Manual Using Accessories 4 printed on the strap Machine wash Hand wash Do not put the strap in a dryer e To prolong the life of your heart rate monitor unsnap the module when not in use aes aig Foot Pod Your Forerunner is compatible with the foot pod You can use the foot pod to send data for your Forerunner when training indoors when your GPS signal is weak or when you lose satellite signals The foot pod is on standby and ready to send data like the heart rate monitor You 39 Using Accessories must pair the foot pod with your Forerunner Calibrating the Foot Pod Calibrating your foot pod is optional and can improve accuracy There are three ways to adjust the calibration distance GPS and manual Distance Calibration For best results the foot pod should be calibrated using the inside lane of a regulation track A regulation track 2 laps 800 m is more accurate than a treadmill 1 Press mode gt select Settings gt Run Settings gt Foot Pod 2 Select Yes in the Foot p
23. ed locations are shown 3 Press A to find a location in the list and press enter to select 4 Select Go To Follow the line on the map to the location 26 When you are going to a location the map and compass pages are added automatically Press mode to view these pages On the compass the arrow points toward the location Go in the direction of the arrow to reach the location The compass also shows the distance and time left until you reach the location Compass Stop Going to a Location Press mode gt select GPS gt Stop Go To Editing or Deleting a Location 1 Press mode gt select GPS gt Go to Location Forerunner 310XT Owner s Manual 2 Select the location you want to edit 3 Change the information as necessary To delete the location select Delete Using Back to Start If you want to return to the starting point the Forerunner can take you back along the exact path you traveled using Back to Start Press mode gt select GPS gt Back to Start A line appears on the map from your current location to your starting point s 300 Follow the line back to your starting point Forerunner 310XT Owner s Manual Navigation Viewing GPS Information The Satellite page displays information about the GPS signals the Forerunner is currently receiving Press mode gt select GPS gt Satellites to view the Satellite page For more information about GPS go t
24. elect the step you want to return to 4 In the Number of Reps field enter the number of repetitions 5 Press mode to continue gees a Custom Workout Press mode gt Training gt Workouts gt Custom 2 Select the workout 3 Select Do Workout 4 Press start After you begin a custom workout the Forerunner displays each step of the workout including the name of the step the goal if any and current workout data As you approach the end of each step an alarm counts down the time until a new step begins 17 Training Stopping a Custom Workout Press lap reset Deleting a Custom Workout 1 Press mode gt Training gt Workouts gt Custom 2 Select the workout 3 Select Delete Workout gt Yes Courses Another way you can use the Forerunner for custom training is to follow courses based on a previously recorded activity You can follow the course trying to match or exceed a previous performance You can also race against the Virtual Partner when training with courses Creating Courses with Garmin Connect Use Garmin Connect to create courses and course points and transfer them to your Forerunner 18 NOTE For more information about transferring data to your Forerunner see page 7 Creating Courses with Your Device 1 Press mode gt select Training gt Courses gt New 2 From the History page select an entry on which to base your course 3 Enter a name for your course
25. ensure that all body composition parameters are read 34 and recorded 5 Step off the scale when the light remains solid NOTE If an error occurs step off the scale Step on when indicated 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 7 Linking to Fitness Equipment To link your device to compatible fitness equipment look for the ANT Link Here logo NOTE If fitness equipment is already enabled go to step 3 1 Press mode gt select Settings gt System gt Fitness Equipment 2 Select Enabled gt Yes Forerunner 310XT Owner s Manual 3 Press mode to cycle to the timer page The p flashes indicating that pairing is ready 4 Move the device near the ANT p Link Here logo ANT A Fitness Equipment detected message appears The P remains solid when your device has paired 5 Start the timer on the fitness equipment to begin your workout The timer on your device starts automatically If you have trouble connecting reset the fitness equipment and pair again LINK HERE See www garmin com antplus for more linking instructions Forerunner 310XT Owner s Manual Settings Transferring Data Move away 10 m from other ANT accessories while the Forerunner is trying to pair with the computer for the first t
26. erunner for the first time move 10 m away from other heart rate monitors Using the Heart Rate Monitor The heart rate monitor is on standby and ready to send data Wear the heart rate monitor directly on your skin just below your breastplate It should be snug enough to stay in place during your run 1 Snap the heart rate monitor onto the strap amp 2 Wet the electrodes on the back of the strap to create a strong connection between your chest and the transmitter Forerunner 310XT Owner s Manual Getting Started NOTE Some heart rate monitors have a contact patch Wet the contact patch W oe 3 Wrap the strap around your chest and connect the strap hook to the loop The Garmin logo should be right side up 4 Bring the device within range 3 m of the heart rate monitor NOTE 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 5 Press mode gt select Settings gt Run Settings gt Heart Rate gt ANT HR gt Yes Getting Started Heart Rate Settings For the most accurate calorie data set your maximum heart rate and resting heart rate You can set five heart rate zones to help you to measure and increase your cardiovascular strength If you configured your device in the initial setup to include a heart rate monitor this step is unnecessary 1 Press mode gt select Settings gt Run Settings
27. evice stores data based on the type of activity the accessories used and your training settings To save an activity press and hold the lap reset key for 3 seconds When the Forerunner memory is full an error message appears NOTE Your Forerunner will not automatically delete or overwrite your data See page 24 to learn how to delete history Forerunner 310XT Owner s Manual History Viewing Activity History You can view the following data on your Forerunner time distance average pace speed calories average heart rate data and average cadence 1 Press mode gt select History gt Activities 2 Use A to scroll through the activities Select View More to view Averages and Maximums Select View More gt View Laps to view lap summaries Viewing Totals The Forerunner records the total distance traveled and time you have worked out with your Forerunner To view the totals press mode gt select History gt Totals 23 History es History Press mode gt select History gt Delete 2 Select an option Individual Activities All Activities delete all activities from the history Old Activities delete activities recorded more than one month ago Totals reset all your totals 24 Forerunner 310XT Owner s Manual 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
28. g 23 viewing 23 l icons 8 interval workouts 15 K keys 2 locking 7 L language 32 lap 2 license agreement 46 light 33 lithium ion battery 44 locations deleting 26 finding 26 marking 25 50 M map 25 multi sport workouts 19 2l Multisport Auto 20 N navigation 25 27 P pairing accessories 37 computer 35 fitness equipment 35 heart rate monitor 5 power calibration 42 meter 42 zones 42 product registration 1 product support 1 profile user 36 R registration 1 S satellite page 27 satellite signals acquiring 4 screen contrast 33 software downloads 7 software license agree ment 46 software update 44 specifications 44 speed data fields 31 sport mode 10 status icons 8 swimming 21 22 T technical specifications 44 time data fields 31 time zone changing 33 tones 33 totals 23 training 10 troubleshooting 47 Forerunner 310XT Owner s Manual U unit ID 36 units 32 updating software 44 USB ANT Stick 7 user profile 36 V Virtual Partner 13 14 18 Ww weight scale 34 workouts 15 custom 16 interval 15 Z zones heart rate 12 power 42 Forerunner 310XT Owner s Manual Index 51 For the latest free software updates excluding map data throughout the life of your Garmin products visit the Garmin Web site at www garmin com A GARMIN CE amp e 2009 2013 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151 Street Olathe
29. heart rate for the Pace Average pace for lap Average the run Heart Average Pace Lap Average pace in Rate Lap percentage of the current lap Max maximum heart rate for the lap Pace Last Average pace Lap during the last full Heart Rate Line graph showing p ce 9 Graph your current heart rate zone 1 5 Power Current power output in watts or FTP Forerunner 310XT Owner s Manual Settings Data Field Description Data Field Description Power Avg Average power Speed Lap Average speed in a output for the ie the current lap pba T your Speed Last Average speed ell Lap during the last full Power Total cumulative lap lous ai ete Speed Speed in knots output in kilojoules Nautical Power Lap Bopo a Speed Your rate of altitude oa Intg Vertical gain loss over time current lap Power Max Top power Time Stop watch time achieved during the Time Avg Average time to current ride Lap complete the laps so far Power Zone Current range of power output 1 7 Time Total amount of based on your FTP Elapsed time from the or custom settings beginning to the Pe end of the activity Speed Current speed including any Speed Avg Average speed for pauses or stops the run Time Lap Amount of time in Forerunner 310XT Owner s Manual the current lap Settings Data Field Description Time Last
30. ime 1 Verify that the computer is set up for data upload and that pairing is enabled in the ANT Agent See page 7 Press mode gt select Settings gt System gt Data Transfer Select Pairing gt On Bring your Forerunner within range 3 m of the computer When the ANT Agent finds your Forerunner the ANT Agent displays the unit ID and asks you if you want to pair Select yes Your Forerunner should display the same unit ID as the ANT Agent If so select yes on your Forerunner to complete the pairing process Settings Preventing Data Transfer To prevent transferring data to from any computer even a paired computer press mode gt Settings gt System gt Data Transfer gt Enabled gt No Send All Data By default your Forerunner only sends new data to your computer To send all data to your computer again press mode gt select History gt Transfer All User Profile Press mode gt select Settings gt User Profile The Forerunner uses information that you enter about yourself to calculate calorie consumption The initial setup also helps configure your profile before you begin using the Forerunner Calorie expenditure and heart rate analysis technology is provided and supported by Firstbeat Technologies 36 Ltd For more information go to http www firstbeattechnologies com files Energy Expenditure _Estimation About Forerunner Press mode gt select Settings gt Abou
31. ings are saved e Press and hold to switch sport modes lap reset e Press to create a new lap e Press and hold to reset the timer start stop Press to start or to stop the timer 5 enter Press to select options and to acknowledge messages AV arrows up down e Press to scroll through menus and settings Press and hold to scroll quickly through the settings Press to scroll through training pages during a workout e On the Virtual Partner page press and hold to adjust the Virtual Partner pace Forerunner 310XT Owner s Manual Getting Started Charging the Battery CAUTION To prevent corrosion thoroughly dry the charging contacts and the surrounding area before charging TIP The Forerunner will not charge when outside the temperature range of 32 F to 122 F 0 C to 50 C 1 Plug the USB connector on the charging clip cable into the AC adapter 2 Plug the AC adapter into a standard wall outlet 3 Align the charging clip posts with the contacts on the back of the Forerunner Forerunner 310XT Owner s Manual Getting Started Contacts 4 Clip the charger securely over the face of the Forerunner GARMIN Charging clip A fully charged battery will last up to 20 hours depending on usage Turning on the Device Press and hold 0 to turn on your Forerunner Getting Started Configuring the Forerunner The Forerunner uses your user profile to calculate ac
32. ith the Forerunner Stay 10 m away from other ANT accessories while pairing Bring the Forerunner within range 3 m of the sensor while pairing Restart the scan for the accessory see page 37 Make sure the accessory is sending data for example you need to be wearing the heart rate monitor If the problem persists replace the battery in the accessory The heart rate data is inaccurate See page 38 The heart rate monitor strap is too big A smaller elastic strap is sold separately Go to http buy garmin com My Forerunner won t pair with compatible fitness equipment Ensure fitness equipment is enabled page 34 Press mode to cycle through all menu pages until you return to the timer page If you still cannot pair reset both the device page 43 and the compatible fitness equipment Forerunner 310XT Owner s Manual 47 Appendix Problem Solution Answer Some of my data The Forerunner will no longer record data if you do not is missing from my __ transfer it to your computer Transfer data regularly to Forerunner avoid losing data Heart Rate Zone Table of Maximum Perceived Exertion Benefits Heart Rate or Resting Heart Rate 1 50 60 Relaxed easy pace Beginning level aerobic rhythmic breathing training reduces stress 2 60 70 Comfortable pace Basic cardiovascular slightly deeper breathing training good recovery conversation possible pace 3 70
33. me Weight and Odometer bike sport mode fields Setting Up the Bike Sensor 4 You can select Custom in the Calibrating your bike sensor is Wheel Size field to manually enter optional and can improve accuracy your wheel size 1 Press mode gt select Settings NOTE The default setting is gt Bike Settings gt bike name gt Automatic Your wheel size is ANT Spd Cad automatically calculated using 2 Select YES in the Bike Sensors GPS distance Present field 3 If necessary press More for sensor type Forerunner 310XT Owner s Manual 41 Using Accessories Data Recording The Forerunner uses smart recording It records key points where you change direction speed or heart rate When a third party power meter page 42 is paired 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 For a list of compatible third party power meters go to www garmin com Power Meter Power Calibration For calibration instructions specific to your power meter refer to the manufacturer s instructions Before you can calibrate your power meter it must be properly installed and actively recording data You 42 must be in bike sport mode 1 Press mode gt select Settings gt Bike Settings gt bike name gt ANT Power 2 Select Yes in the Power Meter Present field 3 Select Calibrate 4
34. nces times and calories Use Garmin Connect to create and edit workouts and transfer them to your Forerunner You can also schedule workouts using Garmin Connect You can plan workouts in advance and store them on your Forerunner NOTE For more information about transferring data to your Forerunner see page 7 1 Press mode gt Training gt Workouts gt Custom 2 Select New 3 Enter a workout name in the top field Select 1 Open No Target and then select Edit Step Forerunner 310XT Owner s Manual 5 In the Duration field select how long you want the step to last If you select Open you can end the step during your workout by pressing lap 6 Below Duration enter the value where you want the step to end 7 In the Target field select your goal during the step speed heart rate cadence power or none 8 Below Target enter a goal value for this step if necessary For example if your target is heart rate select a heart rate zone or enter a custom range 9 When you are finished with this step press mode 10 To add another step select lt Add New Step gt Repeat steps 5 9 11 To mark any step as a rest step select the step Then select Mark as Rest Step from the menu Rest steps are noted in your workout history Forerunner 310XT Owner s Manual Training ye aang Steps Select lt Add New Step gt In the Duration field select Repeat 3 In the Back to Step field s
35. o www garmin com aboutGPS Press A W 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 27 Settings Settings Press mode gt select Settings TIP When finished selecting options or entering values on your Forerunner press mode to save the setting Data Fields You can show hide the following pages and customize up to four data fields on four sport specific pages NOTE You can see only the pages for the sport mode you have currently selected page 10 eons Data Fields Press mode gt select Settings gt select the sport setting option depends on your current sport mode see page 10 2 Select Data Fields 3 Select one of the training pages 28 4 Press A to select the number of data fields Data Field Options Denotes a data field showing statute or metric units Requires an optional accessory Data Field Description Cadence Steps per minute or revolutions of the crank arm per minute Cadence Average cadence Avg for the duration of your current ride Cadence Average cadence Lap for the current lap Calories Number of calories burned Dist Distance in nautical Nautical miles Distance Distance traveled on the current run Forerunner 310XT Owner s Manual Settings
36. od sensor present field 3 Select Calibrate 4 Select By Distance 5 Select a distance 6 Select continue 7 Press start to begin recording 8 Run or walk the distance 9 Press stop GPS Calibration You must have GPS signals to calibrate the foot pod using GPS 1 Press mode gt select Settings gt Run Settings gt Foot Pod 2 Select Yes in the Foot pod sensor present field Select Calibrate Select By GPS Select Continue Press Start Run or walk The Forerunner informs you that you have traveled far enough SO OY Oe Manual Calibration If your foot pod distance seems slightly high or low each time you run you can manually adjust the calibration factor Press mode gt select Settings gt Run Forerunner 310XT Owner s Manual Using Accessories Settings gt Foot Pod gt Calibration Bike Details Factor Adjust the calibration factor one p To enter information specific to Increase the calibration factor if your your bike in order to calibrate your distance is too low decrease the sensors more accurately complete calibration factor if your distance is the following steps too high l TE 1 Press and hold mode to select GSC 10 Bike Sensor the bike sport mode gt Your Forerunner is compatible with 2 ge gata se iad the GSC 10 speed and cadence bike Bike k gs z onena sensor You must pair the GSC 10 with your Forerunner You must bein 3 Modify the information in the Na
37. ou 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 This product contains a non replaceable lithium ion battery More Information For information about accessories go to http buy garmin com or contact your Garmin dealer Product Registration Help us better support you by completing our online registration today Go to http my garmin com Keep the original sales receipt or a photocopy in a safe place Forerunner 310XT Owner s Manual Introduction Contact Garmin Contact Garmin Product Support if you have any questions while using your Forerunner In the USA go to www garmin com support or contact Garmin USA by phone at 913 397 8200 or 800 800 1020 In the UK contact Garmin Europe Ltd by phone at 0808 2380000 In Europe go to www garmin com support and click Contact Support for in country support information or contact Garmin Europe Ltd by phone at 44 0 870 8501241 Introduction Keys fansen olh GARMIN 1 power 0 e Press and hold to turn the Forerunner on and off e Press to turn on and to adjust the backlight A status page appears e Press to pair with your ANT weight scale page 34 mode Press to view the timer and the menu The map and the compass also appear if they are active e Press to exit a menu or a page Your sett
38. page to timeout Alerts Use your Forerunner alerts to train toward certain time distance and heart rate goals You can set separate alerts in each sport mode 14 NOTE Alerts do not function during interval or custom workouts 1 Press mode gt select Training gt select the sport alerts option depends on your current sport mode see page 10 2 Use A W and press enter to enter information for any of the following alarms Time Alert notifies you when you have run for a specific amount of time Distance Alert notifies you when you have run a specific distance Calorie Alert notifies you when you have burned a specific number of calories HR Alert notifies you if your heart rate exceeds or drops below a specific number of beats per minute bpm Forerunner 310XT Owner s Manual NOTE To use HR alerts you must have a Forerunner 310XT and a heart rate monitor Cadence Alert notifies you if your cadence exceeds or drops below a specific number of revolutions of crank arm per minute rpm or strides per minute spm NOTE To use cadence alerts you must have a Forerunner 310XT and a foot pod or bike cadence sensor Power Alert notifies you if your power exceeds or drops below a specific value in Watts NOTE To use power alerts you must have a Forerunner 310XT and a power meter Forerunner 310XT Owner s Manual Training Workouts 1 Press mode gt select Tr
39. protocol GPS Antenna internal patch GPS Receiver high sensitivity integrated USB ANT Stick Transmission range Approximately 16 4 ft 5 m Operating temperature From 14 F to 122 F from 10 C to 50 C Radio frequency protocol 2 4 GHz ANT wireless communications protocol Power source USB Heart Rate Monitor Water Resistance 98 4 ft 30 m NOTE This product does not transmit heart rate data to your GPS device while swimming Transmission range approximately 9 8 ft 3 m Battery user replaceable CR2032 3 volts Perchlorate Material Forerunner 310XT Owner s Manual Appendix special handling may apply See www dtsc ca gov hazardouswaste perchlorate Battery life approximately 4 5 years 1 hour per day Operating temperature from 23 F to 122 F from 5 C to 50 C Radio frequency protocol 2 4 GHz ANT wireless communications protocol System Compatibility ANT 45 Appendix Software License Agreement BY USING THE FORERUNNER YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT PLEASE READ THIS AGREEMENT CAREFULLY Garmin grants you a limited license to use the software embedded in this device the Software in binary executable form in the normal operation of the product Title ownership rights and intellectual property rights in and to the Software remain in Garmin You acknowledge that the Software is the property of
40. rkout ccseeseeeeeen 15 COUISES necne 18 Multisport Workouts 19 Swimming with Your Forerunner ossessi 21 Using the Countdown Timer 22 HISTOTY iieii 23 Saving History oo cee 23 Viewing Activity History 23 Viewing Totals 23 Deleting History teen 24 Navigation sssr 25 Adding the Map Page 25 Marking Locations 8 25 Finding and Going to a Location eeeseeeesesesesteeseteees 26 Editing or Deleting a LOCALION sisisi 26 Using Back to Start ee 27 Viewing GPS Information at Settings sesser 28 D ta Field S nnise 28 OYVSIOM sscsauisniaisdduniaias 32 User Profle siomi 36 About Forerunner s 36 Using Accessories 37 Pairing Accessories 0 37 Heart Rate Monitor 37 FOOUPOG ceecee 39 GSC 10 Bike Sensor 41 Bike DetallS sssusa 41 Data Recording 42 Power Meter uw 42 Appendix sses 43 Resetting the Forerunner 43 Clearing User Data 43 Caring for the Forerunner 43 Updating the Forerunner Software Using Garmin COMMOCE acieirar 44 Battery Information 44 Specifications cccseeeseeeees 44 Software License Agreement 46 Declaration of Conformity 46 Troubleshooting cee 47 Heart Rate Zone Table 48 MAEKA 49 Forerunner 310XT Owner s Manual Introduction WARNING Always consult your physician before y
41. t Forerunner to view the software version the GPS version and the unit ID Forerunner 310XT Owner s Manual Using Accessories The following ANT accessories are compatible with the Forerunner 310XT e Heart rate monitor Foot pod e GSC 10 speed and cadence bike sensor e USB ANT Stick see page 7 and page 35 e Third party ANT power meters To purchase accessories go to http buy garmin com or contact your Garmin dealer Pairing Accessories If you purchased an accessory with ANT wireless technology you need to pair it with your Forerunner Pairing is connecting ANT accessories such as the heart rate monitor with your Forerunner The Forerunner 310XT Owner s Manual Using Accessories pairing process only takes a few seconds when the accessories are activated and functioning correctly When paired your Forerunner only receives data from your accessory even if you are near other accessories After you pair the first time your Forerunner automatically recognizes your accessory each time the accessory is activated TIP The accessory needs to send data to complete the pairing process You need to wear the heart rate monitor take a step wearing the foot pod or pedal your bike with the GSC 10 Heart Rate Monitor For information about putting on the heart rate monitor see page 5 37 Using Accessories Heart Rate Monitor Tips If you are noticing inaccurate or erratic heart rate d
42. the Map Page Before you use the navigation features you may want to configure the Forerunner to display the map 1 Press mode gt select Settings gt System gt Map 2 In the Show Map field select Yes Press mode to see the timer map and main menu 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 To zoom in or out on the map press AY Forerunner 310XT Owner s Manual Navigation Points to North You Zoom pe level M20 Map 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 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 Press mode gt select GPS gt Save Location moz _ Position N 38 51 397 W094 47 988 Elevation D7GE Delete Mop JM 25 Navigation 3 Enter a name in the top field 4 Select OK Marking Locations Using rag Press mode gt select GPS gt Save Location 2 Select the Position field Enter the latitude and longitude of the location you want to mark 3 Make other changes as necessary and select OK Finding and Going to a Location 1 Press mode gt select GPS gt Go to Location 2 All of your sav
43. tings gt select sport settings depends on your current sport mode gt Auto Lap Forerunner 310XT Owner s Manual 2 In the Auto Lap Trigger field select By Distance to enter a value or By Position to choose an option Lap Press Only marks a lap each time you press lap and each time you pass any of those locations again Start and Lap marks a lap at the GPS location where you press start and at any locations during the run where you pressed lap e Mark and Lap marks a lap at the specific GPS location you mark when you select this option and at any location during the run where you pressed lap NOTE When doing a course see page 18 use By Position to mark laps at all of the lap positions marked in the course Forerunner 310XT Owner s Manual Training Auto Pause Auto Pause is helpful if your training includes stop lights or other places where you need to slow down or stop NOTE Auto Pause does not function during interval or custom workouts 1 Press mode gt select Settings gt select the sport setting option depends on your current sport mode see page 10 2 Select Auto Pause 3 Select one of the following options e Off e When Stopped pauses timer automatically when you stop moving Custom Pace pauses timer automatically when your speed drops below a specified value 11 Training Auto Scroll Use the auto scroll feature to automatically cycle through all
44. uch as history locations and tracks is retained indefinitely in the memory of the unit without the need for external power Back up important user data by transferring it to Garmin Connect See page 7 43 Appendix Updating the Forerunner Software Using Garmin Connect Go to www garmin com intosports for information about Forerunner software updates and Garmin Connect Web based software If there is new software available Garmin Connect alerts you to update the Forerunner s software Follow the on screen instructions Make sure your device stays in range of the computer during the update process Battery Information Actual battery life depends on use of the following items GPS backlight and ANT computer connection With a fully charged battery the Forerunner can operate up to 20 hours with GPS on 44 Specifications Forerunner Water resistance surface swimming Data storage approximately 20 hours of data assuming 1 trackpoint is being recorded every 4 seconds Memory up to 1000 laps 100 user locations waypoints Computer interface USB ANT Stick Battery type 700 mA rechargeable lithium ion battery Battery life up to 20 hours typical use Operating temperature range From 4 F to 140 F from 20 C to 60 C Charging temperature range From 32 F to 122 F from 0 C to 50 C Radio frequency protocol 2 4 GHz ANT wireless Forerunner 310XT Owner s Manual communications
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