owner’s manual
FORERUNNER® x10XT
190-01371-00 Rev. A Printed in Taiwan
© 2011 Garmin Ltd. or its subsidiaries
All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product.
Garmin®, the Garmin |
® are trademarks of |
Garmin Ltd. or its |
Connect™,Virtual |
Racer™, USBANT |
subsidiaries.These |
trademarks may not |
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Firstbeat andAnalyzed |
Technologies Ltd. |
New Leaf® is a |
trade names are those |
of their respective |
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Introduction
Table of Contents |
Other Training Features.... |
19 |
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Introduction |
5 |
Swimming with Your |
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Forerunner............................. |
19 |
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About the Battery....................... |
5 |
Using the Countdown Timer..... |
19 |
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Setting Up the Device................ |
5 |
ANT+ Sensors................... |
22 |
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Registering Your Device............. |
5 |
Pairing Your ANT+ Sensors |
22 |
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Getting More Information |
5 |
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Heart Rate Monitor |
23 |
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Getting Started (QSM) Charging |
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Foot Pod |
25 |
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the Battery |
6 |
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GSC 10 |
26 |
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Turning on the Device |
6 |
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Using the Weight Scale |
27 |
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Keys |
7 |
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Fitness Equipment |
27 |
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Locating Satellite Signals |
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Heart Rate Zone |
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.......................Your Training |
8 |
Calculations........................... |
28 |
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Sport Mode................................. |
8 |
ANT+ Sensor |
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Going for a Run.......................... |
8 |
Troubleshooting..................... |
29 |
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Saving Your Run........................ |
9 |
History................................ |
30 |
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Run Options............................... |
9 |
Viewing History |
30 |
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Interval Workouts |
14 |
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Deleting History |
31 |
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Custom Workouts |
16 |
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Using Free Software |
31 |
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Bike Training Options |
18 |
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Sending History to Your |
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Computer .............................. |
32 |
Forerunner x10XT Owner’s Manual |
3 |
Introduction |
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Navigation.......................... |
33 |
Locations.................................. |
33 |
Navigating to a Saved |
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Location................................. |
33 |
Navigating Back to Start........... |
34 |
Stopping the Navigation........... |
34 |
GPS Settings............................ |
34 |
Settings.............................. |
35 |
System Settings....................... |
35 |
Time Settings........................... |
36 |
Setting Your User Profile.......... |
36 |
Customizing the Training |
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Pages.................................... |
37 |
Device Information............ |
43 |
Specifications........................... |
43 |
About the Battery..................... |
45 |
Heart Rate Monitor Battery...... |
47 |
Changing the Wrist Band......... |
48 |
Caring for Your Device............. |
49 |
Updating the Software Using |
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Garmin Connect.................... |
50 |
Appendix............................ |
51 |
Index................................... |
53 |
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Forerunner x10XT Owner’s Manual |
warning
Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information.
warning
This product contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information.
The device is powered by a built-in, lithium-ion battery that you can charge using the charger included in the product box (page 49).
Introduction
When using your Forerunner® the first time, follow the setup instructions in the Forerunner 910XT Quick Start Manual.
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.
•Go to www.garmin.com/intosports.
•Go to www.garmin.com /learningcenter.
•Go to http://buy.garmin.com, or contact your Garmin dealer for information about optional
accessories and replacement parts.
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5 |
Introduction
Getting Started (QSM)
When using your Forerunner the first time, complete these tasks.
1.Charge the Forerunner ().
2.Turn on the Forerunner ().
3.Put on the optional heart rate monitor ().
4.Go for a run ().
5.Save your run ().
Charging the Forerunner
notice
To prevent corrosion, thoroughly dry the contacts and the surrounding area before charging.
1.Plug the USB connector on the charging clip cable into theAC adapter.
2.Plug theAC adapter into a standard wall outlet.
3.Align the charging clip posts with the contacts on the back of the Forerunner.
4.Clip the charger securely over the face of the Forerunner.
5.Charge the Forerunner completely.
Afully charged battery will last up to 20 hours, depending on usage.
Turning on the Forerunner
The first time you use the Forerunner, you are prompted to choose your system settings and enter user profile information.
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1. Press and hold |
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to turn on your |
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Forerunner. |
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2.Follow the on-screen instructions.
3.Go outdoors to an open area.
4.Wait while the Forerunner searches for satellites.
It may take 30–60 seconds to locate satellite signals. Do not begin your activity until the locating satellites banner disappears.
The time of day and date are set automatically.
Introduction
Hold to turn the device on and off.
Select to turn on the backlight.
Select to search for a compatible weight scale.
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Introduction |
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▲▼ |
Select to scroll through |
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menus and settings. |
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Hold to scroll quickly |
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through the settings. |
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Select to scroll through |
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training pages during a |
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workout. |
ENTER |
Press to select options |
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and to acknowledge |
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messages. |
START/ |
Select to start and stop |
STOP |
the timer. |
LAP/ Select to mark a new
RESET lap.
Hold to save your run and reset the timer.
MODE Select to view the timer and the menu. The map and the compass also appear if they are active.
Select to exit a menu or a page. Your settings are saved.
Hold to switch sport modes.
Icons
power
•Press and hold to turn the Forerunner on and off.
•Press to turn on and to adjust the backlight.A status page appears.
•Press to pair with your ANT+™ weight scale (page 34).
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Introduction |
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Putting on the Heart Rate |
The Garmin logo should be right- |
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Monitor |
side up. |
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NOTE: If you do not have a heart rate |
4. Bring the device within range (3 m) |
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monitor, you can skip this task. |
of the heart rate monitor. |
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Wear the heart rate monitor directly on |
TIP: If the heart rate data is erratic |
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or does not appear, you may have |
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your skin, just below your breastplate. |
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to tighten the strap on your chest or |
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It should be snug enough to stay in |
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warm up for 5–10 minutes. |
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place during your run. |
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After you put on the heart rate monitor, |
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1. Connect the heart rate monitor |
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it is on standby and ready to send data. |
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module to the strap. |
When the heart rate monitor is paired, a |
message appears, and appears solid on the screen.
2.Wet both electrodes on the back of the strap to create a strong connection between your chest and the transmitter.
3.Wrap the strap around your chest, and connect it.
Going for a Run
Before you can record history, you must locate satellite signals () or pair your Forerunner with an optional foot pod.
1.From the timer page, select START to start the timer .
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Your Training
This section describes training features and settings for your device.
•Run basics (pages 10–10)
•Bike basics ()
•Swim basics ()
•Multi sport setup ()
•Alerts (page 11)
•Auto Lap® (page 12)
•Auto Pause® (page 13)
•Auto scroll (page 14)
•Virtual Partner® (page 14)
•Virtual Racer™ (page 15)
•Interval workouts (page 16)
•Custom workouts (page 17)
Press and hold mode to change the sport mode.All settings are specific to the current sport that you have selected.
Training Options
Displaying Pace or Speed
1.Select MODE > Settings > Run Settings > Pace/Speed > Pace/ Speed.
2.Select Pace or Speed.
This setting controls the data shown on the following pages:Virtual Partner, history, custom workouts, courses, andAuto Pause.
For a complete list of the available data fields and descriptions, see page 42.
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Alerts
NOTE:Alerts do not function during interval or custom workouts.
You can use alerts to train toward specific time, distance, calorie, heart rate, and cadence goals.
NOTE:To turn on alert tones and vibrations, see page 39.
Setting Time, Distance, and
Calorie Alerts
1.Select MODE > Training > Run Alerts.
2.Select TimeAlert, DistanceAlert, or CalorieAlert.
3.Select On.
4.Select AlertAt, and enter a time, distance, or calorie amount.
Each time you reach the alert amount, the device beeps and displays a message.
Your Training
Setting Advanced Alerts
If you have an optional heart rate monitor, foot pod, or GSC™ 10, you can set up advanced alerts for heart rate and cadence.
1.Select MODE > Training > Options > RunAlerts.
2.Select an option:
•Select HRAlert to set the high and low heart rate values in beats per minute (bpm).
NOTE: For more information about heart rate zones,
see page 25.
•Select CadenceAlert to set the high and low cadence amounts in steps per minute (spm) or revolutions of the crank arm per minute (rpm).
3.Set the parameters for your heart rate or cadence alerts.
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Your Training
Each time you exceed or drop below the specified heart rate or cadence amount, the device beeps and displays a message.
Setting Walk Break Alerts
Some running programs use timed walking breaks at regular intervals. For example, during a long training run, the program may instruct you to run for four minutes, then walk for 1 minute, and repeat.Auto Lap functions correctly while you are using the run/ walk alerts.
1.Select MENU > Training > Run Alerts.
2.Select Run/Walk > Run/Walk Alert > On.
3.Select Run Alert, and enter a time.
4.Select Walk Alert, and enter a time.
Each time you reach the alert amount, the device beeps and displays a
message.The run/walk alerts will repeat until you stop the timer.
Auto Lap
The defaultAuto Lap setting is By Distance, 1 mile or 1 kilometer.
NOTE:Auto Lap does not function during interval or custom workouts.
Marking Laps by Distance
You can useAuto Lap to automatically mark the lap at a specific distance.This feature is helpful for comparing your performance over different parts of a run.
1.Select MENU > Settings > Run Settings >Auto Lap.
2.Select Auto Lap Trigger > By Distance.
3.Select LapAt, and enter a distance.
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Marking Laps by Position
You can useAuto Lap to automatically mark the lap at a specific position.This feature is helpful for comparing your performance over different parts of a run (for example, a long hill or training sprints).
1.Select MENU > Settings > Run Settings >Auto Lap.
2.Select Auto Lap Trigger > By Position > LapAt.
3.Select an option:
•Select Lap Press Only to trigger the lap counter each time you select LAP and each time you pass any of those positions again.
•Select Start and Lap to trigger the lap counter at the GPS location where you select START and at any location during the run where you select
LAP.
Your Training
•Select Mark and Lap to trigger the lap counter at a specific GPS location marked before the run (use Mark Position) and at any location during the run where you select LAP.
Pausing Your Run
Automatically
NOTE:Auto Pause does not function during interval or custom workouts.
You can useAuto Pause to pause the timer automatically when you stop moving or when your speed drops below a specified value.This feature is helpful if your run includes stop lights or other places where you need to slow down or stop.
NOTE:The paused time is not saved with your history data.
1.Select MENU > Settings > Run Settings >Auto Pause.
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Your Training
2.Select an option:
•To pause the timer automatically when you stop moving, select
When Stopped.
•To pause the timer automatically when your speed drops below a specified value, select Custom Speed.
Using Auto Scroll
You can use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running.
1.Select MENU > Settings > Run Settings >Auto Scroll.
2.Select Slow, Medium, or Fast.
Running With a Virtual Partner
YourVirtual Partner is a training tool designed to help you meet your goals.
1.Select MENU > Training >
Virtual Partner.
2.Select Virtual Partner > On.
3.Select Format, and select Speed or
Pace.
4.Enter a value for theVirtual Partner’s speed or pace.
5.Select Alert > On (optional).
6.Go for a run.
7.Scroll to theVirtual Partner page to see who is leading.
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Virtual Racer
YourVirtual Racer is a training tool designed to help you improve your performance.You can race against your own activity or one transferred from your computer (page 15). For example, you can practice running the actual race route and save it to your Forerunner. On race day, you can race against that practice run.TheVirtual Racer pushes you to beat your previous pace including hills where you might slow down and the final sprint to the finish line.
Running With a Virtual Racer
Before you can create a race, you must have at least one saved activity.
1.Select MENU > Training >
Virtual Racer.
2.Select Create New Race, and select an activity from the list.
3.Enter a name.
Your Training
4.Select the race.
5.Select Do Race.
Virtual Racer Options
Select MENU > Training >Virtual
Racer, and select a race.
•View Stats—Displays the time and distance of the previous activity.
•Race Options—Allows you to edit the race name, delete the race, and set alert tones.
Racing Against an Activity From the Web
You must have a Garmin Connect account (page 35).
Before you can wirelessly send an activity to your device, you must pair the Forerunner with your computer using the USBANTStick™ (page 36).
1.Pair the device to your computer.
2.Go to www.garminconnect.com, and find an activity.
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Your Training
3.Click Send to Device.
4.On the device, Select MENU >
Training > Virtual Racer.
5.Select the race.
6.Select Do Race.
You can create interval workouts based on distance or time.Your custom interval workout is saved until you create another interval workout. Open intervals can be used for track workouts when you are running a known distance but want to keep track of how many intervals you have completed.
Creating an Interval Workout
1.Select MENU > Training >
Workouts > Intervals.
2.Select Edit Workout.
3.Select Type, and selectTime,
Distance, or Open.
TIP:To create an open-ended interval, set the type to Open.
4.Enter a distance or time interval value.
5.Select Rest Type, and select
Distance,Time, or Open.
6.If necessary, enter a distance or time value for the rest interval.
7.Select the number of repetitions.
8.If necessary, select Warmup > Yes to add an open-ended warmup to your workout.
9.If necessary, select Cooldown > Yes to add an open-ended cooldown to your workout.
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Starting an Interval Workout
1.Select MENU > Training >
Workouts > Intervals > Do Workout.
2.Select START.
If your interval workout has a warm up, you must select LAP to begin the first interval.
3.Follow the on-screen instructions.
When you complete all of the intervals, a message appears.
Stopping an Interval Workout
•At any time, select LAP to end an interval.
•At any time, select STOP to stop the timer.
•If your interval workout has a cool down, you must select LAP to end the interval workout.
Your Training
Custom Workouts
Custom workouts can include goals for each workout step and varied distances, times, and calories.You can create custom workouts using Garmin Connect® (page 35) and transfer them to the Forerunner. However, you can also create and save a custom workout directly on your Forerunner.
You can also schedule custom workouts using Garmin Connect.You can plan workouts in advance and store them on your Forerunner.
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Your Training
Creating a Custom Workout
1.Select MENU > Training >
Workouts > Custom > Create New.
2.Select Run 000 to edit the name of the workout.
3.Select Add New Step.
4.Select Duration to specify how the step will be measured.
For example, select Distance to end the step after a specific distance.
If you select Open, you can select LAP to end the step during your workout.
5.If necessary, select Duration Value, and enter a value.
6.Select Target to choose your goal during the step.
For example, select Heart Rate to maintain a consistent heart rate during the step.
7.If necessary, select a target zone or enter a custom range.
For example, you can select a heart rate zone. Each time you exceed or drop below the specified heart rate, the device beeps and displays a message.
8.If necessary, select Rest Step >
Yes.
During a rest step, the timer continues to run and data is recorded.
9.If necessary, add another step to the workout.
Repeating a Custom Workout Step
Before you can repeat a workout step, you must create a workout with at least one step.
1.Select Add New Step > Duration.
2.Select an option:
•Select Repeat to repeat a step one or more times.
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