Garmin 03191 User Manual

A03191

Owner’s Manual

© 2 017 G armin Ltd . or its s ubsi diari es All righ ts re serv ed. U nder the copyr ight laws , thi s ma nual may n ot b e cop ied, in w hole or i n par t, wi thou t the writ ten conse nt of Gar min. Garm in re serve s th e rig ht to cha nge o r imp rove its prod ucts and t o ma ke ch anges in the c onte nt of this

man ual w ithou t ob ligat ion t o no tify any p erso n or orga nizat ion o f su ch ch anges or impro veme nts. Go to www .garm in.co m fo r cur rent upda tes a nd s upple menta l in forma tion conc ernin g the use of t his produ ct. Gar min®, the G armi n log o, AN T+®, Auto Lap®, Aut o Pau se®, Edge®, Fore runn er®, V IRB®, and Virtu al P artne r® are tra demar ks of Gar min L td. or i ts su bsid iarie s, re gist ered in th e US A and othe r co untri es. Conn ect I Q™, G armin Conn ect™, Garm in

Exp ress™, HRM -Ru n™, HR M-T ri™, HRM-S wim™, temp e™, Va ria™, Vari a Vis ion™, and Vecto r™ ar e tra dema rks o f Gar min Ltd. or i ts s ubsid iarie s. These tra demar ks ma y no t be used with out t he ex pres s per miss ion o f Gar min. And roid™ is a trad emark of G oogl e Inc . Ap ple® and M ac® a re tr adema rks of Ap ple I nc. , reg iste red i n the U. S. a nd ot her count ries. Th e Blu etoo th® wo rd ma rk a nd lo gos a re o wned by th e Bl uetoo th S IG, I nc. and any u se of suc h mar ks by Gar min i s

und er li cense . T he Co oper Inst itute ®, as well as a ny r elate d tra dema rks, are t he p roper ty o f The Coop er I nstit ute. Shi mano® and D i2™ a re tr adem arks of Sh iman o, In c. A dvan ce he artbe at a nalyt ics by Fi rstbe at. Trai ning Stre ss Sc ore™, Inte nsity Fac tor™, and N orma lized Powe r™ ar e tra demar ks o f Pea kswa re, L LC. Wind ows® i s a r egis tered tra demar k of Micr osoft Corp orat ion i n the Uni ted S tate s and othe r co untri es. Othe r tra demar ks a nd tr ade names are thos e of their res pecti ve o wners .

Thi s pro duct may conta in a libr ary ( Kiss FFT) lice nsed by M ark B orge rding unde r th e 3-C laus e BSD Lice nse Thi s pro duct is A NT+® certi fied . Vi sit w ww. thisi sant .com /di rect ory f or a list of c ompa tible prod ucts and apps. M/N : A03 191

htt p:/ /op enso urce .org /li cense s/B SD- 3-Cl ause .

Introduction 1

Keys 1

Training 1

Swim Terminology 1 Indoor Activities 1 Workouts 1

About the Training Calendar 1 Interval Workouts 1

Heart Rate Features 1

Running Dynamics 1

Color Gauges and Running Dynamics Data 2

Physiological Measurements 2

About VO2 Max. Estimates 2 Recovery Advisor 3 Recovery Heart Rate 3 Performance Condition 3 Lactate Threshold 3

Activity Tracking 3

Sleep Tracking 3 Intensity Minutes 3

Earning Intensity Minutes 3

Smart Features 3

Widgets 3

VIRB® Remote 4 Bluetooth Connected Features 4 Connect IQ™ Features 4

Downloading Connect IQ Features 4

History 4

Data Management 4

Deleting Files 4

Disconnecting the USB Cable 4 Sending Data to Your Computer 4 Garmin Connect 4

Navigation 5

Courses 5

ANT+ Sensors 5

HRM-Swim™ Accessory 5

Sizing the Heart Rate Monitor 5

Putting On the Heart Rate Monitor 5

Tips for Using the HRM-Swim Accessory 5

Caring for the Heart Rate Monitor 5 HRM-Tri™ Accessory 5

Pool Swimming 5

Putting On the Heart Rate Monitor 6

Data Storage 6

Caring for the Heart Rate Monitor 6 Foot Pod 6

Foot Pod Calibration 6 Situational Awareness 6 Tips for Erratic Heart Rate Data 6

Customizing Your Device 6

Activity Profiles 6 Activity Settings 6

Alerts 6

Device Information 7

Charging the Device 7 Specifications 7

Forerunner Specifications 7

HRM-Swim Specifications and HRM-Tri Specifications 7

HRM-Run Specifications 7 Device Care 7

Cleaning the Device 7 User Replaceable Batteries 7

Troubleshooting 8

Support and Updates 8 Getting More Information 8 Acquiring Satellite Signals 8 Improving GPS Satellite Reception 8 Resetting the Device 8 Updating the Sofware 8 My daily step count does not appear 8 My device does not beep in cold weather 8

Appendix 8

Sofware License Agreement 8 BSD 3-Clause License 8 Fitness Goals 9 About Heart Rate Zones 9 Heart Rate Zone Calculations 9 VO2 Max. Standard Ratings 9 FTP Ratings 9

Index 11

Table of Contents i

Introduction

WARNING

See the Important Safety and Product Information guide in the product box for product warnings and other important information.

Always consult your physician before you begin or modify any exercise program.

Keys

Image not final

LIGHT Hold to turn the device on and off.

start and stop Select to start and stop the timer.

lap and back Select to mark a new lap.

up and down Select to scroll through the widgets, data screens,

Select to turn the backlight on and off.

Select to choose an option or to acknowledge a message.

Select to return to the previous screen.

options, and settings.

Training

Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. You can create workouts using Garmin Connect plan that has built-in workouts from Garmin Connect, and transfer them to your device.

You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your device.

About the Training Calendar

The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the training calendar list by date. When you select a day in the training calendar, you can view or do the workout. The scheduled workout stays on your device whether you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing training calendar.

Using Garmin Connect Training Plans

Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect, page 4).

You can browse your Garmin Connect account to find a training plan, schedule workouts, and send them to your device.

Connect the device to your computer.

From your Garmin Connect account, select and schedule a

training plan. Review the training plan in your calendar.

3 4

Select

, and follow the on-screen instructions.

Interval Workouts

You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance.

™

or select a training

Swim Terminology

Length: One trip down the pool. Interval: One or more consecutive lengths. A new interval starts

after a rest. Stroke: A stroke is counted every time your arm wearing the

device completes a full cycle. Swolf: Your swolf score is the sum of the time for one pool

length and the number of strokes for that length. For

example, 30 seconds plus 15 strokes equals a swolf score of

45. Swolf is a measurement of swimming efficiency and, like

golf, a lower score is better.

Indoor Activities

The Forerunner device can be used for training indoors, such as running on an indoor track or using a stationary bike. GPS is turned off for indoor activities.

When running or walking with GPS turned off, speed, distance, and cadence are calculated using the accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed, distance, and cadence data improves after a few outdoor runs or walks using GPS.

TIP: Holding the handrails of the treadmill reduces accuracy. You can use an optional foot pod to record pace, distance, and cadence.

When cycling with GPS turned off, speed and distance are not available unless you have an optional sensor that sends speed and distance data to the device (such as a speed or cadence sensor).

Heart Rate Features

Forerunner device has a wrist-based heart rate monitor and

The is also compatible with ANT+® chest heart rate monitors. You can view wrist-based heart rate data on the heart rate widget. When both wrist-based heart rate and ANT+ heart rate data are available, your device uses the ANT+ heart rate data. You must have a heart rate monitor to use the features described in this section.

Running Dynamics

You can use your compatible HRM-Run™ accessory to provide real-time feedback about your running form. If your Forerunner device was packaged with the HRM-Run accessory, the devices are already paired.

The HRM-Run accessory has an accelerometer in the module that measures torso movement in order to calculate six running metrics.

Cadence: Cadence is the number of steps per minute. It

displays the total steps (right and left combined).

Vertical oscillation: Vertical oscillation is your bounce while

running. It displays the vertical motion of your torso, measured in centimeters for each step.

Ground contact time: Ground contact time is the amount of

time in each step that you spend on the ground while running. It is measured in milliseconds.

NOTE: Ground contact time is not available while walking.

Ground contact time balance: Ground contact time balance

displays the left/right balance of your ground contact time

Forerunner device paired with the

Introduction 1

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