Garmin 03521 User Manual

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MARQ™

Owner’s Manual

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All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product.

Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, inReach®, TracBack®, VIRB®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Connect IQ™, Garmin Connect™, Garmin Explore™, Garmin Express™, Garmin Golf™, Garmin Move IQ™, Garmin Pay™, HRM-Run™, HRM-Tri™, MARQ™, QuickFit®, tempe™, TruSwing™, TrueUp™, Varia™, Varia Vision™, Vector™, and Xero™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

American Heart Association® is a registered trademark of American Heart Association, Inc. Android™ is a trademark of Google Inc. Apple® and Mac® are trademarks of Apple Inc., registered in the U.S. and other countries. The Bluetooth® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. Di2™ is a trademark of Shimano, Inc. Shimano® is a registered trademark of Shimano, Inc. The Spotify® software is subject to thirdparty licenses found here: https://developer.spotify.com/legal/third-party-licenses. STRAVA and Strava™ are trademarks of Strava, Inc. Advanced heartbeat analytics by Firstbeat. Training Stress Score™ (TSS), Intensity Factor™ (IF), and Normalized Power™ (NP) are trademarks of Peaksware, LLC. Wi‑Fi® is a registered mark of Wi-Fi Alliance Corporation. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.

This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.

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Introduction.....................................................................1

Overview..................................................................................... 1

Viewing the Controls Menu.................................................... 1

Viewing Widgets.................................................................... 1

Charging the Device................................................................... 1

Pairing Your Smartphone with Your Device............................... 1

Product Updates......................................................................... 1

Setting Up Garmin Express................................................... 1

Activities and Apps........................................................ 2

Starting an Expedition.................................................................2

Starting an Activity...................................................................... 2

Tips for Recording Activities.................................................. 2

Stopping an Activity.................................................................... 2

Adding or Removing a Favorite Activity...................................... 2

Creating a Custom Activity......................................................... 2

Indoor Activities.......................................................................... 2

Calibrating the Treadmill Distance......................................... 2

Recording a Strength Training Activity...................................3

Outdoor Activities........................................................................3

Viewing Your Ski Runs.......................................................... 3

Using the Metronome.............................................................3

Playing Audio Prompts During an Activity..............................3

Jumpmaster........................................................................... 3

Multisport.................................................................................... 4

Creating a Multisport Activity................................................. 4

Tips for Triathlon Training or Using Multisport Activities........ 4

Swimming................................................................................... 4

Swim Terminology................................................................. 4

Stroke Types.......................................................................... 4

Tips for Swimming Activities.................................................. 4

Resting During Pool Swimming............................................. 4

Training with the Drill Log...................................................... 4

Golfing........................................................................................ 4

Playing Golf............................................................................4

Hole Information.....................................................................4

Moving the Flag..................................................................... 5

Viewing Hazards.................................................................... 5

Viewing Measured Shots....................................................... 5

Viewing Layup and Dogleg Distances................................... 5

Keeping Score....................................................................... 5

Updating a Score................................................................... 5

TruSwing™............................................................................ 5

Using the Golf Odometer....................................................... 5

Tracking Statistics.................................................................. 5

Connected Features....................................................... 5

Enabling Bluetooth Notifications................................................. 6

Viewing Notifications.............................................................. 6

Receiving an Incoming Phone Call........................................ 6

Replying to a Text Message.................................................. 6

Managing Notifications...........................................................6

Turning Off the Bluetooth Smartphone Connection.................... 6

Turning On and Off Smartphone Connection Alerts................... 6

Locating a Lost Mobile Device.................................................... 6

Garmin Connect..........................................................................6

Updating the Software Using Garmin Connect Mobile.......... 7

Updating the Software Using Garmin Express...................... 7

Using Garmin Connect on Your Computer....................... 7

Manually Syncing Data with Garmin Connect Mobile............ 7

Garmin Golf™ App.................................................................7

Starting a GroupTrack Session...................................................7

Tips for GroupTrack Sessions............................................... 7

Garmin Explore™....................................................................... 8

Safety and Tracking Features....................................... 8

Adding Emergency Contacts

Turning Incident Detection On and Off....................................... 8

Requesting Assistance............................................................... 8

...................................................... 8

Wi‑Fi® Connected Features.......................................... 8

Connecting to a Wi‑Fi Network................................................... 8

Connect IQ Features...................................................... 8

Downloading Connect IQ Features Using Your Computer......... 8

Garmin Pay..................................................................... 8

Setting Up Your Garmin Pay Wallet........................................... 8

Paying for a Purchase Using Your Watch.................................. 9

Adding a Card to Your Garmin Pay Wallet................................. 9

Managing Your Garmin Pay Wallet........................................9

Changing Your Garmin Pay Passcode....................................... 9

Music............................................................................... 9

Connecting to a Third-Party Provider......................................... 9

Downloading Audio Content from a Third-Party Provider...... 9

Downloading Audio Content from Spotify®......................... 10

Changing the Music Provider............................................... 10

Disconnecting from a Third-Party Provider.......................... 10

Downloading Personal Audio Content...................................... 10

Listening to Music..................................................................... 10

Music Playback Controls.......................................................... 10

Connecting Headphones using Bluetooth Technology............. 10

Heart Rate Features..................................................... 10

Wrist-based Heart Rate............................................................ 10

Wearing the Device..............................................................10

Tips for Erratic Heart Rate Data...........................................10

Viewing the Heart Rate Widget............................................ 11

Broadcasting Heart Rate Data to Garmin Devices.............. 11

Broadcasting Heart Rate Data During an Activity........... 11

Setting an Abnormal Heart Rate Alert................................. 11

Turning Off the Wrist-based Heart Rate Monitor................. 11

Putting On the Heart Rate Monitor........................................... 11

Tips for Erratic Heart Rate Data...........................................11

Caring for the Heart Rate Monitor........................................ 12

Running Dynamics....................................................................12

Training with Running Dynamics......................................... 12

Color Gauges and Running Dynamics Data........................ 12

Ground Contact Time Balance Data............................... 12

Vertical Oscillation and Vertical Ratio Data.....................13

Tips for Missing Running Dynamics Data............................ 13

Performance Measurements.................................................... 13

Turning Off Performance Notifications................................. 13

Detecting Performance Measurements Automatically......... 14

Syncing Activities and Performance Measurements........... 14

Training Status..................................................................... 14

Tips for Getting Your Training Status.............................. 14

About VO2 Max. Estimates.................................................. 14

Getting Your VO2 Max. Estimate for Running................ 14

Getting Your VO2 Max. Estimate for Cycling.................. 15

Recovery Time..................................................................... 15

Viewing Your Recovery Time.......................................... 15

Recovery Heart Rate........................................................... 15

Training Load....................................................................... 15

Viewing Your Predicted Race Times................................... 15

About Training Effect........................................................... 15

Heart Rate Variability and Stress Level............................... 16

Viewing Your Heart Rate Variability and Stress Level.... 16

Performance Condition........................................................ 16

Viewing Your Performance Condition............................. 16

Lactate Threshold................................................................ 16

Performing a Guided Test to Determine Your Lactate

Threshold........................................................................ 16

Getting Your FTP Estimate.................................................. 16

Table of Contents i

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Conducting an FTP Test................................................. 17

Body Battery™..........................................................................17

Viewing the Body Battery Widget.........................................17

Tips for Improved Body Battery Data................................... 17

Pulse Oximeter............................................................. 17

Viewing the Pulse Oximeter Widget......................................... 17

Turning On All-Day Acclimation Mode...................................... 17

Turning On Manual Acclimation Mode..................................... 17

Activating Pulse Oximeter Sleep Tracking................................18

Tips for Erratic Pulse Oximeter Data........................................ 18

Training......................................................................... 18

Setting Up Your User Profile.....................................................18

Fitness Goals....................................................................... 18

About Heart Rate Zones...................................................... 18

Setting Your Heart Rate Zones....................................... 18

Letting the Device Set Your Heart Rate Zones............... 18

Heart Rate Zone Calculations......................................... 18

Setting Your Power Zones................................................... 19

Activity Tracking........................................................................19

Auto Goal............................................................................. 19

Using the Move Alert............................................................19

Sleep Tracking..................................................................... 19

Using Automated Sleep Tracking....................................19

Using Do Not Disturb Mode............................................ 19

Intensity Minutes.................................................................. 19

Earning Intensity Minutes................................................ 19

Garmin Move IQ™............................................................... 19

Activity Tracking Settings..................................................... 20

Turning Off Activity Tracking........................................... 20

Workouts...................................................................................20

Following a Workout From the Web.....................................20

Starting a Workout............................................................... 20

About the Training Calendar................................................ 20

Using Garmin Connect Training Plans............................ 20

Adaptive Training Plans.................................................. 20

Interval Workouts...................................................................... 20

Creating an Interval Workout............................................... 20

Starting an Interval Workout................................................ 21

Stopping an Interval Workout...............................................21

Segments..................................................................................21

Strava™ Segments.............................................................. 21

Viewing Segment Details..................................................... 21

Racing a Segment............................................................... 21

Setting a Segment to Adjust Automatically.......................... 21

Using Virtual Partner®.............................................................. 21

Setting a Training Target.......................................................... 21

Cancelling a Training Target................................................ 21

Racing a Previous Activity........................................................ 22

Personal Records..................................................................... 22

Viewing Your Personal Records.......................................... 22

Restoring a Personal Record............................................... 22

Clearing a Personal Record................................................. 22

Clearing All Personal Records............................................. 22

Clock.............................................................................. 22

Setting an Alarm....................................................................... 22

Deleting an Alarm................................................................ 22

Using the Chronograph............................................................ 22

Starting the Countdown Timer.................................................. 22

Using the Stopwatch................................................................. 22

Adding Alternate Time Zones................................................... 22

Setting Clock Alerts.................................................................. 23

Syncing the Time with GPS...................................................... 23

Navigation..................................................................... 23

Orienteering.............................................................................. 23

Saving Your Location............................................................... 23

Editing Your Saved Locations

Projecting a Waypoint............................................................... 23

Navigating to a Destination....................................................... 23

Navigating to a Point of Interest............................................... 23

Points of Interest.................................................................. 23

Creating and Following a Course on Your Device.................... 23

Creating a Round-Trip Course..................................................23

Marking and Starting Navigation to a Man Overboard

Location.................................................................................... 24

Navigating with Sight 'N Go...................................................... 24

Navigating to Your Starting Point During an Activity................ 24

Navigating to the Starting Point of Your Last Saved Activity.... 24

Stopping Navigation................................................................. 24

Map........................................................................................... 24

Viewing the Map.................................................................. 24

Saving or Navigating to a Location on the Map................... 24

Navigating with the Around Me Feature.............................. 25

Compass...................................................................................25

Altimeter and Barometer........................................................... 25

.............................................. 23

History........................................................................... 25

Using History............................................................................ 25

Multisport History................................................................. 25

Viewing Your Time in Each Heart Rate Zone...................... 25

Viewing Data Totals.................................................................. 25

Using the Odometer..................................................................25

Deleting History........................................................................ 25

Customizing Your Device............................................ 25

Activities and App Settings....................................................... 25

Customizing the Data Screens............................................ 26

Adding a Map to an Activity................................................. 26

Alerts.................................................................................... 26

Setting an Alert................................................................27

Activity Map Settings............................................................27

Routing Settings...................................................................27

Auto Lap...............................................................................27

Marking Laps by Distance............................................... 27

Enabling Auto Pause........................................................... 27

Enabling Auto Climb............................................................ 28

3D Speed and Distance....................................................... 28

Turning On and Off the Lap Key.......................................... 28

Using Auto Scroll................................................................. 28

UltraTrac.............................................................................. 28

Power Save Timeout Settings..............................................28

Changing the Order of an Activity in the Apps List................... 28

Widgets..................................................................................... 28

Customizing the Widget Loop.............................................. 29

inReach Remote.................................................................. 29

Using the inReach Remote............................................. 29

VIRB Remote....................................................................... 29

Controlling a VIRB Action Camera.................................. 29

Controlling a VIRB Action Camera During an Activity..... 29

Using the Stress Level Widget............................................. 30

Customizing the Controls Menu................................................30

Watch Face Settings.................................................................30

Customizing the Watch Face............................................... 30

Sensors Settings.......................................................................30

Compass Settings................................................................ 30

Calibrating the Compass Manually................................. 30

Setting the North Reference............................................30

Altimeter Settings................................................................. 31

Calibrating the Barometric Altimeter............................... 31

Barometer Settings.............................................................. 31

Calibrating the Barometer............................................... 31

Map Settings............................................................................. 31

Marine Map Settings............................................................ 31

Showing and Hiding Map Data............................................ 31

ii Table of Contents

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GroupTrack Settings................................................................. 31

Navigation Settings................................................................... 31

Customizing Map Features.................................................. 31

Setting Up a Heading Bug................................................... 31

Setting Navigation Alerts......................................................32

System Settings........................................................................ 32

Time Settings....................................................................... 32

Changing the Backlight Settings.......................................... 32

Customizing the Hot Keys....................................................32

Changing the Units of Measure........................................... 32

Viewing Device Information...................................................... 32

Viewing E-label Regulatory and Compliance Information.... 32

Wireless Sensors......................................................... 32

Pairing Your Wireless Sensors................................................. 32

Extended Display Mode............................................................ 33

Using an Optional Bike Speed or Cadence Sensor.................. 33

Training with Power Meters...................................................... 33

Using Electronic Shifters...........................................................33

Situational Awareness.............................................................. 33

Foot Pod................................................................................... 33

Improving Foot Pod Calibration........................................... 33

Calibrating Your Foot Pod Manually.................................... 33

Setting Foot Pod Speed and Distance................................. 33

tempe™.................................................................................... 33

Device Information....................................................... 34

Specifications............................................................................34

Battery Information...............................................................34

Data Management.................................................................... 34

Deleting Files....................................................................... 34

Device Maintenance..................................................... 34

Device Care.............................................................................. 34

Cleaning the Device............................................................. 34

Cleaning the Leather Bands................................................ 34

Changing Hinged QuickFit® Accessories................................. 34

Changing Integrated QuickFit Accessories.............................. 34

Troubleshooting........................................................... 35

My device is in the wrong language......................................... 35

Is my smartphone compatible with my device?........................ 35

My phone will not connect to the device................................... 35

Can I use my Bluetooth sensor with my watch?....................... 35

My headphones will not connect to the device......................... 35

My music cuts out or my headphones do not stay connected.. 35

Restarting Your Device............................................................. 35

Resetting All Default Settings................................................... 35

Acquiring Satellite Signals........................................................ 35

Improving GPS Satellite Reception......................................36

The temperature reading is not accurate.................................. 36

Maximizing the Battery Life.......................................................36

Activity Tracking........................................................................36

My daily step count does not appear................................... 36

My step count does not seem accurate............................... 36

The step counts on my device and my Garmin Connect

account don't match............................................................. 36

The floors climbed amount does not seem accurate........... 36

My intensity minutes are flashing......................................... 36

Getting More Information.......................................................... 36

Appendix....................................................................... 36

Data Fields................................................................................36

VO2 Max. Standard Ratings..................................................... 40

FTP Ratings.............................................................................. 40

Wheel Size and Circumference................................................ 40

Symbol Definitions.................................................................... 41

Index.............................................................................. 42

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Introduction

WARNING

See the product box for product warnings and other important information.

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

Overview

LIGHT

UP MENU

DOWN

START STOP

BACK LAP

Viewing the Controls Menu

The controls menu contains options, such as turning on do not disturb mode, locking the keys, and turning the device off. You can also open the Garmin Pay™ wallet.

NOTE:

controls menu (

Important Safety and Product Information guide in the

Select to turn the watch on. Select to turn the backlight on and off. Hold to view the controls menu.

Select to scroll through the widget loop and menus. Hold to view the menu.

Select to scroll through the widget loop and menus. Hold to view the music controls.

Select to view the activity list and start or stop an activity. Select to choose an option in a menu. Hold to view the orienteering heading.

Select to return to the previous screen. Select to record a lap, rest, or transition during a multisport

activity.

You can add, reorder, and remove the options in the

Customizing the Controls Menu,

From any screen, hold

LIGHT.

page

30)

• From any screen, hold BACK to return to the watch face.

• If you are recording an activity, select BACK to return to the

activity data pages.

Charging the Device

WARNING

This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for

product warnings and other important information.

NOTICE

To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer.

Refer to the cleaning instructions in the appendix.

Align the charger posts with the contacts on the back of the device, and connect the charging clip securely to the device.

Plug the USB cable into a USB charging port.

Charge the device completely.

Press to remove the charger.

Pairing Your Smartphone with Your Device

To use the connected features of the paired directly through the Garmin Connect™ app, instead of from the

Bluetooth

From the app store on your smartphone, install and open the

settings on your smartphone.

Garmin Connect app. Bring your smartphone within 10 m (33 ft.) of your device.

Select

LIGHT to turn on the device.

The first time you turn on the device, it is in pairing mode. TIP: You can hold LIGHT, and select to manually enter

pairing mode. Select an option to add your device to your Garmin Connect

account:

• If this is the first time you are pairing a device with the Garmin Connect app, follow the on-screen instructions.

• If you already paired another device with the Garmin Connect app, from the or menu, select Garmin

Devices

> Add Device

, and follow the on-screen

instructions.

MARQ device, it must be

Product Updates

On your computer, install Garmin Express™ (www.garmin.com

/express

Mobile app.

Select

Viewing Widgets

Your device comes preloaded with several widgets, and more are available when you pair your device with a smartphone.

• Select

Introduction 1

UP or DOWN to scroll through the options.

UP or DOWN.

The device scrolls through the widget loop.

START to view additional options and functions for a

widget.

This provides easy access to these services for Garmin devices:

• Software updates

• Map updates

• Data uploads to Garmin Connect

• Product registration

Setting Up

). On your smartphone, install the Garmin Connect

Garmin Express

Connect the device to your computer using a USB cable.

Page 8

Go to www.garmin.com/express.

Follow the on-screen instructions.

Activities and Apps

Your device can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the device displays and records sensor data. You can save activities and share them with the Garmin Connect community.

You can also add Connect IQ™ activities and apps to your device using the Connect IQ website (Connect IQ Features,

page 8).

For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.

Starting an Expedition

You can use the Expedition app to prolong the battery life while recording a multi-day activity.

NOTE: You should turn off all sensors and accessories to maximize battery life.

Select START > Expedition.

Select START to start the timer.

The device enters low power mode and collects GPS track points once an hour.

Starting an Activity

When you start an activity, GPS turns on automatically (if required). When you stop the activity, the device returns to watch mode.

From the watch face, select START.

Select an activity.

If necessary, follow the on-screen instructions to enter

additional information. If necessary, wait while the device connects to your ANT+

sensors. If the activity requires GPS, go outside, and wait while the

device locates satellites. Select START to start the timer.

NOTE: The device does not record your activity data until

you start the timer.

Tips for Recording Activities

• Charge the device before starting an activity (Charging the

Device, page 1).

• Select LAP to record laps.

• Select UP or DOWN to view additional data pages.

Stopping an Activity

Select STOP.

Select an option:

• To resume your activity, select Resume.

• To save the activity and return to watch mode, select

Save.

• To suspend your activity and resume it at a later time,

select Resume Later.

• To mark a lap, select Lap.

• To navigate back to the starting point of your activity along

the path you traveled, select Back to Start > TracBack. NOTE: This feature is available only for activities that use

GPS.

• To navigate back to the starting point of your activity by

the most direct path, select Back to Start > Route.

NOTE: This feature is available only for activities that use GPS.

• To discard the activity and return to watch mode, select

Discard > Yes.

NOTE: After stopping the activity, the device saves it

automatically after 30 minutes.

Adding or Removing a Favorite Activity

The list of your favorite activities appears when you press START from the watch face, and it provides quick access to the activities you use most. You can add or remove favorite activities at any time.

Hold MENU.

Select Activities & Apps.

Your favorite activities appear at the top of the list with a white background. Other activities appear with a black background.

Select an option:

• To add a favorite activity, select the activity, and select

Set as Favorite.

• To remove a favorite activity, select the activity, and select

Remove from Favorites.

Creating a Custom Activity

From the watch face, select START > Add.

Select an option:

• Select Copy Activity to create your custom activity

starting from one of your saved activities.

• Select Other to create a new custom activity. If necessary, select an activity type.

Select a name or enter a custom name.

Duplicate activity names include a number, for example: Bike(2).

Select an option:

• Select an option to customize specific activity settings. For example, you can customize the data screens or auto features.

• Select Done to save and use the custom activity.

Select Yes to add the activity to your list of favorites.

Indoor Activities

The MARQ 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).

Calibrating the Treadmill Distance

To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run at least 1.5 km (1 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill distance on each treadmill or after each run.

2 Activities and Apps

Page 9

Start a treadmill activity (Starting an Activity, page 2), and run

at least 1.5 km (1 mi.) on the treadmill. After you complete your run, select STOP.

Select an option:

• To calibrate the treadmill distance the first time, select

Save. The device prompts you to complete the treadmill

calibration.

• To manually calibrate the treadmill distance after the first-

time calibration, select Calibrate & Save > Yes.

Check the treadmill display for the distance traveled, and

enter the distance on your device.

Recording a Strength Training Activity

You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move.

From the watch face, select START > Strength.

The first time you record a strength training activity, you will select which wrist your watch is on.

Select START to start the set timer.

Start your first set.

The device counts your reps. Your rep count appears when you complete at least four reps.

TIP: The device can only count reps of a single move for each set. When you want to change moves, you should finish the set and start a new one.

Select LAP to finish the set.

The watch displays the total reps for the set. After several seconds, the rest timer appears.

If necessary, select DOWN, and edit the number of reps.

TIP: You can also add the weight used for the set. When you are done resting, select LAP to start your next set.

Repeat for each strength training set until your activity is

complete. After your last set, select START to stop the set timer.

Select Save.

Outdoor Activities

The MARQ device comes preloaded with outdoor activities, such as running and cycling. GPS is turned on for outdoor activities. You can add new activities based on default activities, such as walking or rowing. You can also add custom activities to your device (Creating a Custom Activity, page 2).

Viewing Your Ski Runs

Your device records the details of each downhill skiing or snowboarding run using the auto run feature. This feature is turned on by default for downhill skiing and snowboarding. It automatically records new ski runs based on your movement. The timer pauses when you stop moving downhill and when you are on a chairlift. The timer remains paused during the chairlift ride. You can start moving downhill to restart the timer. You can view run details from the paused screen or while the timer is running.

Start a skiing or snowboarding activity.

Hold MENU.

Select View Runs.

Select UP and DOWN to view details of your last run, your

current run, and your total runs. The run screens include time, distance traveled, maximum

speed, average speed, and total descent.

Using the Metronome

The metronome feature plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence.

NOTE: This feature is not available for all activities.

From the watch face, select START.

Select an activity.

Hold MENU.

Select the activity settings.

Select Metronome > Status > On.

Select an option:

• Select Beats / Minute to enter a value based on the cadence you want to maintain.

• Select Alert Frequency to customize the frequency of the beats.

• Select Sounds to customize the metronome tone and vibration.

If necessary, select Preview to listen to the metronome

feature before you run. Go for a run (Starting an Activity, page 2).

The metronome starts automatically. During your run, select UP or DOWN to view the metronome

screen. If necessary, hold MENU to change the metronome settings.

Playing Audio Prompts During an Activity

You can enable your MARQ device to play motivational status announcements during a run or other activity. Audio prompts play on your connected headphones using Bluetooth technology, if available. Otherwise, audio prompts play on your smartphone paired through the Garmin Connect app. During an audio prompt, the device or smartphone mutes the primary audio to play the announcement.

NOTE: This feature is not available for all activities.

Hold MENU.

Select Audio Prompts.

Select an option:

• To hear a prompt for each lap, select Lap Alert. NOTE: The Lap Alert audio prompt is enabled by default.

• To customize prompts with your pace and speed information, select Pace/Speed Alert.

• To customize prompts with your heart rate information, select Heart Rate Alert.

• To hear prompts when you start and stop the timer, including the Auto Pause® feature, select Timer Events.

• To hear activity alerts play as an audio prompt, select Activity Alerts.

• To change the language or the dialect of the voice prompts, select Dialect.

Jumpmaster

WARNING

The jumpmaster feature is for use by experienced skydivers only. The jumpmaster feature should not be used as a primary skydiving altimeter. Failure to input the appropriate jump related information can lead to serious personal injury or death.

The jumpmaster feature follows military guidelines for calculating the high altitude release point (HARP). The device detects automatically when you have jumped to begin navigating toward the desired impact point (DIP) using the barometer and electronic compass.

Activities and Apps 3

Page 10

Multisport

Triathletes, duathletes, and other multisport competitors can take advantage of the multisport activities, such as Triathlon or Swimrun. During a multisport activity, you can transition between activities and continue to view your total time and distance. For example, you can switch from biking to running and view your total time and distance for biking and running throughout the multisport activity.

You can customize a multisport activity, or you can use the default triathlon activity set up for a standard triathlon.

Creating a Multisport Activity

From the watch face, select START > Add > Multisport.

Select a multisport activity type, or enter a custom name.

Duplicate activity names include a number. For example, Triathlon(2).

Select two or more activities.

Select an option:

• Select an option to customize specific activity settings. For example, you can select whether to include transitions.

• Select Done to save and use the multisport activity.

Select Yes to add the activity to your list of favorites.

Tips for Triathlon Training or Using Multisport Activities

• Select START to start your first activity.

• Select LAP to transition to the next activity.

If transitions are turned on, the transition time is recorded separately from the activity times.

• If necessary, select LAP to start the next activity.

• Select UP or DOWN to view additional data pages.

Swimming

NOTICE

The device is intended for surface swimming. Scuba diving with the device may damage the product and will void the warranty.

NOTE: The device cannot record wrist heart rate data while swimming.

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. For open water swimming, swolf is calculated over 25

meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is better.

Stroke Types

Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear when you are viewing interval history. You can also select stroke type as a custom data field (Customizing the Data

Screens, page 26).

Free Freestyle

Back Backstroke

Breast Breaststroke

Fly Butterfly

Mixed More than one stroke type in an interval

Drill Used with drill logging (Training with the Drill Log, page 4)

Tips for Swimming Activities

• Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a custom size.

The next time you start a pool swimming activity, the device uses this pool size. You can hold MENU, select the activity settings, and select Pool Size to change the size.

• Select LAP to record a rest during pool swimming. The device automatically records swim intervals and lengths

for pool swimming.

• Select LAP to record an interval during open water swimming.

Resting During Pool Swimming

The default rest screen displays two rest timers. It also displays time and distance for the last completed interval.

NOTE: Swim data is not recorded during a rest.

During your swim activity, select LAP to start a rest.

The display reverses to white text on a black background, and the rest screen appears.

During a rest, select UP or DOWN to view other data screens

(optional). Select LAP, and continue swimming.

Repeat for additional rest intervals.

Training with the Drill Log

The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick sets, one-arm swimming, or any type of swimming that is not one of the four major strokes.

During your pool swim activity, select UP or DOWN to view

the drill log screen. Select LAP to start the drill timer.

After you complete a drill interval, select LAP.

The drill timer stops, but the activity timer continues to record the entire swim session.

Select a distance for the completed drill.

Distance increments are based on the pool size selected for the activity profile.

Select an option:

• To start another drill interval, select LAP.

• To start a swim interval, select UP or DOWN to return to

the swim training screens.

Golfing

Playing Golf

Before you play golf, you should charge the device (Charging

the Device, page 1).

From the watch face, select START > Golf.

Go outside, and wait while the device locates satellites.

Select a course from the list of available courses.

Select Yes to keep score.

Select UP or DOWN to scroll through the holes.

The device automatically transitions when you move to the next hole.

After you complete your activity, select START > End Round

> Yes.

Hole Information

The device calculates the distance to the front and back of the green, and to the selected pin location (Moving the Flag,

page 5).

4 Activities and Apps

Page 11

Current hole number

Distance to the back of the green

Distance to the selected pin location

Distance to the front of the green

Par for the hole

Map of the green

Moving the Flag

You can take a closer look at the green and move the pin location.

From the hole information screen, select START > Move

Flag. Select UP or DOWN to move the pin position.

Select START.

The distances on the hole information screen are updated to show the new pin location. The pin location is saved for only the current round.

Viewing Hazards

You can view distances to hazards along the fairway for par 4 and 5 holes. Hazards that affect shot selection are displayed individually or in groups to help you determine the distance to layup or carry.

From the hole information screen, select START > Hazards.

• The distances to the front and back of the nearest hazard appear on the screen.

• The hazard type is listed at the top of the screen.

• The green is represented as a half circle at the top of the screen. The line below the green represents the center of the fairway.

• Hazards are shown below the green in approximate locations relative to the fairway.

Select UP or DOWN to view other hazards for the current

hole.

Viewing Measured Shots

Before the device can automatically detect and measure shots, you must enable scoring.

Your device features automatic shot detection and recording. Each time you take a shot along the fairway, the device records your shot distance so you can view it later.

TIP: Automatic shot detection works best when you wear the device on your leading wrist and make good contact with the ball. Putts are not detected.

While playing golf, select START > Measure Shot.

Your last shot distance appears. NOTE: The distance automatically resets when you hit the

ball again, putt on the green, or move to the next hole. Select DOWN to view all recorded shot distances.

Viewing Layup and Dogleg Distances

You can view a list of layup and dogleg distances for par 4 and 5 holes.

Select START > Layups. Each layup and the distance until you reach each layup

appear on the screen. NOTE: Distances are removed from the list as you pass

them.

Keeping Score

From the hole information screen, select START >

Scorecard.

The scorecard appears when you are on the green. Select UP or DOWN to scroll through the holes.

Select START to select a hole.

Select UP or DOWN to set the score.

Your total score is updated.

Updating a Score

From the hole information screen, select START >

Scorecard. Select UP or DOWN to scroll through the holes.

Select START to select a hole.

Select UP or DOWN to change the score for that hole.

Your total score is updated.

TruSwing

The TruSwing feature allows you to view swing metrics recorded from your TruSwing device. Go to www.garmin.com/golf to purchase a TruSwing device.

™

Using the Golf Odometer

You can use the odometer to record the time, distance, and steps traveled. The odometer automatically starts and stops when you start or end a round.

Select START > Odometer.

If necessary, select Reset to reset the odometer to zero.

Tracking Statistics

The Stat Tracking feature enables detailed statistics tracking while playing golf.

From the hole information screen, hold MENU.

Select the activity settings.

Select Stat Tracking to enable tracking statistics.

Connected Features

Connected features are available for your MARQ device when you connect the device to a compatible smartphone using Bluetooth wireless technology. Some features require you to install the Garmin Connect Mobile app on the connected smartphone. Go to www.garmin.com/apps for more information. Some features are also available when you connect your device to a wireless network.

Phone notifications: Displays phone notifications and

messages on your MARQ device.

LiveTrack: Allows friends and family to follow your races and

training activities in real time. You can invite followers using email or social media, allowing them to view your live data on a Garmin Connect tracking page.

Connected Features 5

Page 12

GroupTrack: Allows you to keep track of your connections

using LiveTrack directly on screen and in real time.

Activity uploads to Garmin Connect: Automatically sends

your activity to your Garmin Connect account as soon as you finish recording the activity.

Connect IQ: Allows you to extend your device features with new

watch faces, widgets, apps, and data fields.

Software Updates: Allows you to update your device software. Weather: Allows you to view current weather conditions and

weather forecasts.

Bluetooth sensors: Allows you to connect Bluetooth

compatible sensors, such as a heart rate monitor.

Find my phone: Locates your lost smartphone that is paired

with your MARQ device and currently within range.

Find my device: Locates your lost MARQ device that is paired

with your smarphone and currently within range.

Enabling Bluetooth Notifications

Before you can enable notifications, you must pair the MARQ device with a compatible mobile device (Pairing Your

Smartphone with Your Device, page 1).

Hold MENU.

Select Phone > Smart Notifications > Status > On.

Select During Activity.

Select a notification preference.

Select a sound preference.

Select Not During Activity.

Select a notification preference.

Select a sound preference.

Select Privacy.

Select a privacy preference.

Select Timeout.

Select the amount of time the alert for a new notification

appears on the screen. Select Signature to add a signature to your text message

replies.

Viewing Notifications

From the watch face, select UP to view the notifications

widget. Select START, and select a notification.

Select DOWN for more options.

Select BACK to return to the previous screen.

Receiving an Incoming Phone Call

When you receive a phone call on your connected smartphone, the MARQ device displays the name or phone number of the caller. You can accept or decline the call. If your device is connected to a smartphone with Android™, you can also decline with a text message by selecting from a list of messages on your MARQ device.

• To accept the call, select Accept.

• To decline the call, select Decline.

• To decline the call and immediately send a text message

reply, select Reply, and select a message from the list.

Replying to a Text Message

NOTE: This feature is available only for smartphones with

Android. When you receive a text message notification on your MARQ

device, you can send a quick reply by selecting from a list of messages. You can customize messages in the Garmin Connect Mobile app.

NOTE: This feature sends text messages using your phone. Regular text message limits and charges from your carrier and phone plan may apply. Contact your mobile carrier for more information about text message charges or limits.

From the watch face, select UP to view the notifications

widget. Select START, and select a text message notification.

Select DOWN > Reply.

Select a message from the list.

Your phone sends the selected message as an SMS text message.

Managing Notifications

You can use your compatible smartphone to manage notifications that appear on your MARQ device.

Select an option:

• If you are using an iPhone® device, go to the notifications settings to select the items to show on the device.

• If you are using an Android smartphone, from the Garmin Connect app, select Settings > Smart Notifications.

Turning Off the Bluetooth Smartphone Connection

Hold LIGHT to view the controls menu.

Select to turn off the Bluetooth smartphone connection on

your MARQ device. Refer to the owner's manual for your mobile device to turn off

Bluetooth wireless technology on your mobile device.

Turning On and Off Smartphone Connection Alerts

You can set the MARQ device to alert you when your paired smartphone connects and disconnects using Bluetooth wireless technology.

NOTE: Smartphone connection alerts are turned off by default.

Hold MENU.

Select Phone > Alerts.

Locating a Lost Mobile Device

You can use this feature to help locate a lost mobile device that is paired using Bluetooth wireless technology and currently within range.

Hold LIGHT to view the controls menu.

Select .

The MARQ device begins searching for your paired mobile device. An audible alert sounds on your mobile device, and the Bluetooth signal strength displays on the MARQ device screen. The Bluetooth signal strength increases as you move closer to your mobile device.

Select BACK to stop searching.

Garmin Connect

Your Garmin Connect account allows you to track your performance and connect with your friends. It gives you the tools to track, analyze, share, and encourage each other. You can record the events of your active lifestyle, including runs, walks, rides, swims, hikes, golf games, and more.

You can create your free Garmin Connect account when you pair your device with your phone using the Garmin Connect Mobile app. You can also create an account when you set up the Garmin Express application (www.garmin.com/express).

Store your activities: After you complete and save a timed

activity with your device, you can upload that activity to your Garmin Connect account and keep it as long as you want.

6 Connected Features

Page 13

Analyze your data: You can view more detailed information

about your fitness and outdoor activities, including time, distance, heart rate, calories burned, cadence, an overhead map view, and pace and speed charts. You can view more detailed information about your golf games, including scorecards, statistics, and course information. You can also view customizable reports.

NOTE: To view some data, you must pair an optional wireless sensor with your device (Pairing Your Wireless

Sensors, page 32).

Track your progress: You can track your daily steps, join a

friendly competition with your connections, and meet your goals.

Share your activities: You can connect with friends to follow

each other's activities or post links to your activities on your favorite social networking sites.

Manage your settings: You can customize your device and

user settings on your Garmin Connect account.

Updating the Software Using Garmin Connect Mobile

Before you can update your device software using the Garmin Connect Mobile app, you must have a Garmin Connect account, and you must pair the device with a compatible smartphone (Pairing Your Smartphone with Your Device, page 1).

Synchronize your device with the Garmin Connect Mobile app (Manually Syncing Data with Garmin Connect Mobile,

page 7).

When new software is available, the Garmin Connect Mobile app automatically sends the update to your device.

Updating the Software Using Garmin Express

Before you can update your device software, you must download and install the Garmin Express application and add your device (Using Garmin Connect on Your Computer,

page 7).

Connect the device to your computer using the USB cable.

When new software is available, the Garmin Express application sends it to your device.

After the Garmin Express application finishes sending the

update, disconnect the device from your computer. Your device installs the update.

Using Garmin Connect on Your Computer

The Garmin Express application connects your device to your Garmin Connect account using a computer. You can use the Garmin Express application to upload your activity data to your Garmin Connect account and to send data, such as workouts or training plans, from the Garmin Connect website to your device. You can also install device software updates and manage your Connect IQ apps.

Connect the device to your computer using the USB cable.

Go to www.garmin.com/express.

Download and install the Garmin Express application.

Open the Garmin Express application, and select Add

Device.

Follow the on-screen instructions.

Manually Syncing Data with Garmin Connect Mobile

Hold LIGHT to view the controls menu.

Select .

Garmin Golf™ App

The Garmin Golf app allows you to upload scorecards from your compatible Garmin device to view detailed statistics and shot analyses. Golfers can compete with each other at different courses using the Garmin Golf app. More than 41,000 courses have leaderboards that anyone can join. You can set up a tournament event and invite players to compete.

The Garmin Golf app syncs your data with your Garmin Connect account. You can download the Garmin Golf app from the app store on your smartphone.

Starting a GroupTrack Session

Before you can start a GroupTrack session, you must have a Garmin Connect account, a compatible smartphone, and the Garmin Connect app.

These instructions are for starting a GroupTrack session with MARQ devices. If your connections have other compatible devices, you can see them on the map. The other devices may not be able to display GroupTrack riders on the map.

Go outside, and turn on the MARQ device.

Pair your smartphone with the MARQ device (Pairing Your

Smartphone with Your Device, page 1).

On the MARQ device, hold MENU, and select GroupTrack >

Show on Map to enable viewing connections on the map

screen. In the Garmin Connect app, from the settings menu, select

LiveTrack > GroupTrack.

If you have more than one compatible device, select a device

for the GroupTrack session. Select Visible to > All Connections.

Select Start LiveTrack.

On the MARQ device, start an activity.

Scroll to the map to view your connections.

TIP: From the map, you can hold MENU and select Nearby Connections to view distance, direction, and pace or speed

information for other connections in the GroupTrack session.

Tips for GroupTrack Sessions

The GroupTrack feature allows you to keep track of other connections in your group using LiveTrack directly on the screen. All members of the group must be your connections in your Garmin Connect account.

• Start your activity outside using GPS.

• Pair your MARQ device with your smartphone using Bluetooth technology.

• In the Garmin Connect Mobile app, from the settings menu, select Connections to update the list of connections for your GroupTrack session.

• Make sure all of your connections pair to their smartphones and start a LiveTrack session in the Garmin Connect Mobile app.

• Make sure all your connections are in range (40 km or 25 mi.).

• During a GroupTrack session, scroll to the map to view your connections (Adding a Map to an Activity, page 26).

Connected Features 7

Page 14

Garmin Explore

The Garmin Explore website and mobile app allow you to plan trips and use cloud storage for your waypoints, routes, and tracks. They offer advanced planning both online and offline, allowing you to share and sync data with your compatible Garmin device. You can use the mobile app to download maps for offline access, and then navigate anywhere without using your cellular service.

You can download the Garmin Explore app from the app store on your smartphone, or you can go to explore.garmin.com.

™

Activity uploads to your Garmin Connect account:

Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity.

Workouts and training plans: Allows you to browse for and

select workouts and training plans on the Garmin Connect site. The next time your device has a Wi‑Fi connection, the files are wirelessly sent to your device.

Software updates: Your device downloads and installs the

latest software update automatically when a Wi‑Fi connection is available.

Safety and Tracking Features

CAUTION

Incident detection and assistance are supplemental features and should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.

The MARQ device has safety and tracking features that must be set up with the Garmin Connect app.

NOTICE

To use these features, you must be connected to the Garmin Connect app using Bluetooth technology. You can enter emergency contacts in your Garmin Connect account.

Assistance: Allows you to send an automated text message

with your name and GPS location to your emergency contacts using the Garmin Connect app.

Incident detection: Allows the Garmin Connect app to send a

message to your emergency contacts when the MARQ device detects an incident during an outdoor activity.

LiveTrack: Allows friends and family to follow your races and

training activities in real time. You can invite followers using email or social media, allowing them to view your live data on a Garmin Connect tracking page.

Adding Emergency Contacts

Emergency contact phone numbers are used for the incident detection and assistance features.

From the Garmin Connect app, select or .

Select Safety & Tracking > Incident Detection &

Assistance > Add Emergency Contact.

Follow the on-screen instructions.

Turning Incident Detection On and Off

Hold MENU.

Select Safety > Incident Detection.

Connecting to a Wi‑Fi Network

You must connect your device to the Garmin Connect Mobile app on your smartphone or to the Garmin Express application on your computer before you can connect to a Wi‑Fi network.

Hold MENU.

Select Wi-Fi > My Networks > Add Network.

The device displays a list of nearby Wi‑Fi networks. Select a network.

If necessary, enter the password for the network.

The device connects to the network, and the network is added to the list of saved networks. The device reconnects to this network automatically when it is within range.

Connect IQ Features

You can add Connect IQ features to your watch from Garmin and other providers using the Connect IQ website. You can customize your device with watch faces, data fields, widgets, and apps.

Watch Faces: Allow you to customize the appearance of the

clock.

Data Fields: Allow you to download new data fields that present

sensor, activity, and history data in new ways. You can add Connect IQ data fields to built-in features and pages.

Widgets: Provide information at a glance, including sensor data

and notifications.

Apps: Add interactive features to your watch, such as new

outdoor and fitness activity types.

Downloading Connect IQ Features Using Your Computer

Connect the device to your computer using a USB cable.

Go to apps.garmin.com, and sign in.

Select a Connect IQ feature, and download it.

Follow the on-screen instructions.

Requesting Assistance

Before you can request assistance, you must set up emergency contacts (Adding Emergency Contacts, page 8).

Hold the LIGHT key.

When you feel three vibrations, release the key to activate

the assistance feature. The countdown screen appears. TIP: You can select Cancel before the countdown is

complete to cancel the message. If necessary, select Send Now to send the message

immediately.

Wi‑Fi® Connected Features

The MARQ device has Wi‑Fi connected features.

8 Safety and Tracking Features

The Garmin Pay feature allows you to use your watch to pay for purchases in participating stores using credit or debit cards from a participating financial institution.

Setting Up Your Garmin Pay Wallet

You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com/garminpay/banks to find participating financial institutions.

From the Garmin Connect app, select or .

Select Garmin Devices, and select your MARQ device.

Select Garmin Pay > Create Your Wallet.

Follow the on-screen instructions.

Garmin Pay

Page 15

Paying for a Purchase Using Your Watch

Before you can use your watch to pay for purchases, you must set up at least one payment card.

You can use your watch to pay for purchases in a participating store.

Hold LIGHT.

Select .

Enter your four-digit passcode.

NOTE: If you enter your passcode incorrectly three times,

your wallet locks, and you must reset your passcode in the Garmin Connect Mobile app.

Your most recently used payment card appears.

If you have added multiple cards to your Garmin Pay wallet,

select DOWN to change to another card (optional). Within 60 seconds, hold your watch near the payment reader,

with the watch facing the reader. The watch vibrates and displays a check mark when it is

finished communicating with the reader. If necessary, follow the instructions on the card reader to

complete the transaction.

TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while you continue to wear your watch. If you remove the watch from your wrist or disable heart rate monitoring, you must enter the passcode again before making a payment.

Adding a Card to Your Garmin Pay Wallet

You can add up to ten credit or debit cards to your Garmin Pay wallet.

From the MARQ device page in the Garmin Connect Mobile

app, select Garmin Pay > . Follow the on-screen instructions to enter the card

information and add the card to your wallet.

After the card is added, you can select the card on your watch when you make a payment.

Managing Your Garmin Pay Wallet

You can view detailed information about each of your payment cards, and you can suspend, activate, or delete a card. You can also suspend or delete your whole Garmin Pay wallet.

NOTE: In some countries, participating financial institutions may restrict the wallet features.

From the MARQ device page in the Garmin Connect Mobile

app, select Garmin Pay > Manage Your Wallet. Select an option:

• To suspend a specific card, select the card, and select

Suspend. The card must be active to make purchases using your

MARQ device.

• To temporarily suspend all cards in your wallet, select

Suspend Wallet. You cannot pay using your MARQ device until you

unsuspend at least one card using the app.

• To unsuspend your suspended wallet, select Unsuspend Wallet.

• To delete a specific card, select the card, and select

Delete. The card is completely deleted from your wallet. If you

want to add this card to your wallet in the future, you must enter the card information again.

• To delete all cards in your wallet, select Delete Wallet.

Your Garmin Pay wallet and all the card information associated with it are deleted. You cannot pay using your MARQ device until you create a new wallet and add a card.

Changing Your Garmin Pay Passcode

You must know your current passcode to change it. Your passcode cannot be recovered. If you forget your passcode, you must delete your wallet, create a new one, and reenter your card information.

You can change the passcode required to access your Garmin Pay wallet on your MARQ device.

From the MARQ device page in the Garmin Connect Mobile

app, select Garmin Pay > Reset Passcode. Follow the on-screen instructions.

The next time you pay using your MARQ device, you must enter the new passcode.

Music

You can download audio content to your device from your computer or from a third-party provider, so you can listen when your smartphone is not nearby. To listen to audio content stored on your device, you must connect headphones with Bluetooth technology.

You can use the music controls to control music playback on your smartphone or to play music stored on your device.

Connecting to a Third-Party Provider

Before you can download music or other audio files to your compatible watch from a supported third-party provider, you must connect to the provider using the Garmin Connect app.

From the Garmin Connect app, select or .

Select Garmin Devices, and select your device.

Select Music.

Select Get Music Apps, locate a provider, and follow the on-

screen instructions. NOTE: If you have already installed a provider, you can

select it and follow the on-screen instructions.

Downloading Audio Content from a Third-Party Provider

Before you can download audio content from a third-party provider, you must connect to a Wi‑Fi network (Connecting to a

Wi‑Fi Network, page 8).

Hold DOWN from any screen to open the music controls.

Hold MENU.

Select Music Providers.

Select a connected provider.

Select a playlist or other item to download to the device.

If necessary, select BACK until you are prompted to sync

with the service, and select Yes.

NOTE: Downloading audio content can drain the battery. You

may be required to connect the device to an external power source if the battery is low.

Music 9

Page 16

Downloading Audio Content from Spotify

Before you can download audio content from Spotify, you must connect to a Wi‑Fi network (Connecting to a Wi‑Fi Network,

page 8).

Hold DOWN from any screen to open the music controls.

Select > Library > Add music & podcasts.

Select a playlist or other item to download to the device.

NOTE: Downloading audio content can drain the battery. You

may need to connect the device to an external power source if the remaining battery life is insufficient.

The selected playlists and other items are downloaded to the device.

Changing the Music Provider

Hold DOWN from any screen to open the music controls.

Hold MENU.

Select Music Providers.

Select a connected provider.

Disconnecting from a Third-Party Provider

From the Garmin Connect Mobile app, select or .

Select Garmin Devices, and select your device.

Select Music.

Select an installed third-party provider, and follow the on-

screen instructions to disconnect the third-party provider from your device.

Downloading Personal Audio Content

Before you can send your personal music to your device, you must install the Garmin Express application on your computer (www.garmin.com/express).

You can load your personal audio files, such as .mp3 and .aac files, to a MARQ device from your computer.

Connect the device to your computer using the included USB

cable. On your computer, open the Garmin Express application,

select your device, and select Music. TIP: For Windows® computers, you can select and browse

to the folder with your audio files. For Apple® computers, the Garmin Express application uses your iTunes® library.

In the My Music or iTunes Library list, select an audio file

category, such as songs or playlists. Select the checkboxes for the audio files, and select Send to

Device.

If necessary, in the MARQ list, select a category, select the

checkboxes, and select Remove From Device to remove audio files.

Music Playback Controls

Select to manage content from some third-party providers.

Select to browse the audio files and playlists for the selected source.

Select to adjust the volume.

Select to play and pause the current audio file.

Select to skip to the next audio file in the playlist. Hold to fast forward through the current audio file.

Select to restart the current audio file. Select twice to skip to the previous audio file in the playlist. Hold to rewind through the current audio file.

Select to change the repeat mode.

Select to change the shuffle mode.

Connecting Headphones using Bluetooth Technology

To listen to music loaded onto your MARQ device, you must connect headphones using Bluetooth technology.

Bring the headphones within 2 m (6.6 ft.) of your device.

Enable pairing mode on the headphones.

Hold MENU.

Select Music > Headphones > Add New.

Select your headphones to complete the pairing process.

Heart Rate Features

The MARQ device has a wrist-based heart rate monitor and is also compatible with chest heart rate monitors (sold separately). You can view heart rate data on the heart rate widget. If both wrist-based heart rate and chest heart rate data are available, your device uses the chest heart rate data.

Wrist-based Heart Rate

Wearing the Device

• Wear the device above your wrist bone.

NOTE: The device should be snug but comfortable. For more accurate heart rate readings on the MARQ device, it should not move while running or exercising. For more accurate pulse oximeter readings on the MARQ device, you should remain motionless.

Listening to Music

Hold DOWN from any screen to open the music controls.

Connect your headphones with Bluetooth technology

(Connecting Headphones using Bluetooth Technology,

page 10).

Hold MENU.

Select Music Providers, and select an option:

• To listen to music downloaded to the watch from your computer, select My Music (Downloading Personal Audio

Content, page 10).

• To listen to music from your smartphone, select Control Phone.

• To listen to music from a third-party provider, select the name of the provider.

Select to open the music playback controls.

10 Heart Rate Features

NOTE: The optical sensor is located on the back of the device.

• See Tips for Erratic Heart Rate Data, page 10 for more information about wrist-based heart rate.

• See Tips for Erratic Pulse Oximeter Data, page 18 for more information about the pulse oximeter sensor.

• For more information about accuracy, go to garmin.com

/ataccuracy.

Tips for Erratic Heart Rate Data

If the heart rate data is erratic or does not appear, you can try these tips.

• Clean and dry your arm before putting on the device.

Page 17

• Avoid wearing sunscreen, lotion, and insect repellent under the device.

• Avoid scratching the heart rate sensor on the back of the device.

• Wear the device above your wrist bone. The device should be snug but comfortable.

• Wait until the icon is solid before starting your activity.

• Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity.

NOTE: In cold environments, warm up indoors.

• Rinse the device with fresh water after each workout.

• While exercising, use a silicone band.

Viewing the Heart Rate Widget

The widget displays your current heart rate in beats per minute (bpm) and a graph of your heart rate for the last 4 hours.

From the watch face, select DOWN.

Select START to view your average resting heart rate values

for the last 7 days.

NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual.

TIP: To stop broadcasting your heart rate data, stop the activity (Stopping an Activity, page 2).

Setting an Abnormal Heart Rate Alert

You can set the device to alert you when your heart rate exceeds a certain number of beats per minute (bpm) after a period of inactivity.

From the heart rate widget, hold MENU.

Select Options > Abnormal HR Alert > Status > On.

Select Alert Threshold.

Select a heart rate threshold value.

Each time you exceed the threshold value, a message appears and the device vibrates.

Turning Off the Wrist-based Heart Rate Monitor

The default value for the Wrist Heart Rate setting is Auto. The device automatically uses the wrist-based heart rate monitor unless you pair an ANT+ heart rate monitor to the device.

NOTE: Disabling the wrist-based heart rate monitor also disables the on-wrist detection feature for Garmin Pay payments, and you must enter a passcode before making each payment (Garmin Pay, page 8).

NOTE: Disabling the wrist-based heart rate monitor also disables the wrist-based pulse oximeter sensor.

From the heart rate widget, hold MENU.

Select Options > Status > Off.

Broadcasting Heart Rate Data to Garmin Devices

You can broadcast your heart rate data from your MARQ device and view it on paired Garmin devices.

NOTE: Broadcasting heart rate data decreases battery life.

From the heart rate widget, hold MENU.

Select Options > Broadcast Heart Rate.

The MARQ device starts broadcasting your heart rate data, and appears.

NOTE: You can view only the heart rate widget while broadcasting heart rate data from the heart rate widget.

Pair your MARQ device with your Garmin ANT+ compatible

device. NOTE: The pairing instructions differ for each Garmin

compatible device. See your owner's manual. TIP: To stop broadcasting your heart rate data, select any

key, and select Yes.

Broadcasting Heart Rate Data During an Activity

You can set up your MARQ device to broadcast your heart rate data automatically when you begin an activity. For example, you can broadcast your heart rate data to an Edge® device while cycling, or to a VIRB® action camera during an activity.

NOTE: Broadcasting heart rate data decreases battery life.

From the heart rate widget, hold MENU.

Select Options > Broadcast During Activity.

Begin an activity (Starting an Activity, page 2).

The MARQ device starts broadcasting your heart rate data in the background.

NOTE: There is no indication that the device is broadcasting your heart rate data during an activity.

If necessary, pair your MARQ device with your Garmin ANT+

compatible device.

Putting On the Heart Rate Monitor

You should wear the heart rate monitor directly on your skin, just below your sternum. It should be snug enough to stay in place during your activity.

If necessary, attach the strap extender to the heart rate

monitor. Wet the electrodes on the back of the heart rate monitor to

create a strong connection between your chest and the transmitter.

Wear the heart rate monitor with the Garmin logo facing right-

side up.

The loop and hook connection should be on your right side.

Wrap the heart rate monitor around your chest, and connect

the strap hook to the loop. NOTE: Make sure the care tag does not fold over.

After you put on the heart rate monitor, it is active and sending data.

Tips for Erratic Heart Rate Data

If the heart rate data is erratic or does not appear, you can try these tips.

Heart Rate Features 11

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• Reapply water to the electrodes and contact patches (if applicable).

• Tighten the strap on your chest.

• Warm up for 5 to 10 minutes.

• Follow the care instructions (Caring for the Heart Rate

Monitor, page 12).

• Wear a cotton shirt or thoroughly wet both sides of the strap. Synthetic fabrics that rub or flap against the heart rate

monitor can create static electricity that interferes with heart rate signals.

• Move away from sources that can interfere with your heart rate monitor.

Sources of interference may include strong electromagnetic fields, some 2.4 GHz wireless sensors, high-voltage power lines, electric motors, ovens, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points.

Caring for the Heart Rate Monitor

NOTICE

A buildup of sweat and salt on the strap can decrease the ability of the heart rate monitor to report accurate data.

• Rinse the heart rate monitor after every use.

• Hand wash the heart rate monitor after every seven uses or one pool swim, using a tiny amount of mild detergent, such as dishwashing liquid.

NOTE: Using too much detergent may damage the heart rate monitor.

• Do not put the heart rate monitor in a washing machine or dryer.

• When drying the heart rate monitor, hang it up or lay it flat.

Running Dynamics

You can use your compatible MARQ device paired with the HRM-Tri™ accessory or other running dynamics accessory to provide real-time feedback about your running form.

The running dynamics accessory has an accelerometer 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.

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 and balance are not available while walking.

Ground contact time balance: Ground contact time balance

displays the left/right balance of your ground contact time while running. It displays a percentage. For example, 53.2 with an arrow pointing left or right.

Stride length: Stride length is the length of your stride from one

footfall to the next. It is measured in meters.

Vertical ratio: Vertical ratio is the ratio of vertical oscillation to

stride length. It displays a percentage. A lower number typically indicates better running form.

Training with Running Dynamics

Before you can view running dynamics, you must put on a running dynamics accessory, such as the HRM-Tri accessory, and pair it with your device (Pairing Your Wireless Sensors,

page 32).

Hold MENU.

Select Activities & Apps.

Select an activity.

Select the activity settings.

Select Data Screens > Add New.

Select a running dynamics data screen.

NOTE: The running dynamics screens are not available for

all activities. Go for a run (Starting an Activity, page 2).

Select UP or DOWN to open a running dynamics screen to

view your metrics.

Color Gauges and Running Dynamics Data

The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation, ground contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how your running dynamics data compare to those of other runners. The color zones are based on percentiles.

Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height.

Go to www.garmin.com/runningdynamics for more information on running dynamics. For additional theories and interpretations of running dynamics data, you can search reputable running publications and websites.

Color Zone Percentile in Zone Cadence Range Ground Contact Time Range

Purple >95 >183 spm <218 ms

Blue 70–95 174–183 spm 218–248 ms

Green 30–69 164–173 spm 249–277 ms

Orange 5–29 153–163 spm 278–308 ms

Red <5 <153 spm >308 ms

Ground Contact Time Balance Data

Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot. If your data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.

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Color Zone Red Orange Green Orange Red

Symmetry Poor Fair Good Fair Poor

Percent of Other Runners 5% 25% 40% 25% 5%

Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R

While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or down hills. Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides.

You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run. As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your running form.

Vertical Oscillation and Vertical Ratio Data

The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether it is positioned at the chest (HRM-Tri or HRM-Run™ accessories) or at the waist (Running Dynamics Pod accessory).

Color Zone Percentile in Zone Vertical Oscillation Range at

Chest

Purple >95 <6.4 cm <6.8 cm <6.1% <6.5%

Blue 70–95 6.4–8.1 cm 6.8–8.9 cm 6.1–7.4% 6.5–8.3%

Green 30–69 8.2–9.7 cm 9.0–10.9 cm 7.5–8.6% 8.4–10.0%

Orange 5–29 9.8–11.5 cm 11.0–13.0 cm 8.7–10.1% 10.1–11.9%

Red <5 >11.5 cm >13.0 cm >10.1% >11.9%

Vertical Oscillation Range at Waist

Vertical Ratio at Chest Vertical Ratio at Waist

Tips for Missing Running Dynamics Data

If running dynamics data does not appear, you can try these tips.

• Make sure you have a running dynamics accessory, such as the HRM-Tri accessory.

Accessories with running dynamics have on the front of the module.

• Pair the running dynamics accessory with your MARQ device again, according to the instructions.

• If the running dynamics data display shows only zeros, make sure the accessory is worn right-side up.

NOTE: Ground contact time and balance appears only while running. It is not calculated while walking.

Performance Measurements

These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.

These estimates are provided and supported by Firstbeat. For more information, go to garmin.com/runningscience.

NOTE: The estimates may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance.

Training status: Training status shows you how your training

affects your fitness and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period.

VO2 max.: VO2 max. is the maximum volume of oxygen (in

milliliters) you can consume per minute per kilogram of body weight at your maximum performance.

Recovery time: The recovery time displays how much time

remains before you are fully recovered and ready for the next hard workout.

Training load: Training load is the sum of your excess post-

exercise oxygen consumption (EPOC) over the last 7 days. EPOC is an estimate of how much energy it takes for your body to recover after exercise.

Predicted race times: Your device uses the VO2 max. estimate

and published data sources to provide a target race time based on your current state of fitness. This projection also presumes you have completed the proper training for the race.

HRV stress test: The HRV (heart rate variability) stress test

requires a Garmin chest heart rate monitor. The device records your heart rate variability while standing still for 3 minutes. It provides your overall stress level. The scale is 1 to 100, and a lower score indicates a lower stress level.

Performance condition: Your performance condition is a real-

time assessment after 6 to 20 minutes of activity. It can be added as a data field so you can view your performance condition during the rest of your activity. It compares your real-time condition to your average fitness level.

Functional threshold power (FTP): The device uses your user

profile information from the initial setup to estimate your FTP. For a more accurate rating, you can conduct a guided test.

Lactate threshold: Lactate threshold requires a chest heart rate

monitor. Lactate threshold is the point where your muscles start to rapidly fatigue. Your device measures your lactate threshold level using heart rate data and pace.

Turning Off Performance Notifications

Performance notifications are turned on by default. Some performance notifications are alerts that appear upon completion of your activity. Some performance notifications appear during an activity or when you achieve a new performance measurement, such as a new VO2 max. estimate.

Hold MENU.

Select Physiological Metrics > Performance Notifications.

Select an option.

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Detecting Performance Measurements Automatically

The Auto Detection feature is turned on by default. The device can automatically detect your maximum heart rate, and lactate threshold during an activity. When paired with a compatible power meter, the device can automatically detect your functional threshold power (FTP) during an activity.

NOTE: The device detects a maximum heart rate only when your heart rate is higher than the value set in your user profile.

Hold MENU.

Select Physiological Metrics > Auto Detection.

Select an option.

Syncing Activities and Performance Measurements

You can sync activities and performance measurements from other Garmin devices to your MARQ device using your Garmin Connect account. This allows your device to more accurately reflect your training status and fitness. For example, you can record a ride with an Edge device, and view your activity details and overall training load on your MARQ device.

Hold MENU.

Select Physiological Metrics > TrueUp.

When you sync your device with your smartphone, recent activities and performance measurements from your other Garmin devices appear on your MARQ device.

Training Status

Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period. You can use your training status to help plan future training and continue improving your fitness level.

Peaking: Peaking means that you are in ideal race condition.

Your recently reduced training load is allowing your body to recover and fully compensate for earlier training. You should plan ahead, since this peak state can only be maintained for a short time.

Productive: Your current training load is moving your fitness

level and performance in the right direction. You should plan recovery periods into your training to maintain your fitness level.

Maintaining: Your current training load is enough to maintain

your fitness level. To see improvement, try adding more variety to your workouts or increasing your training volume.

Recovery: Your lighter training load is allowing your body to

recover, which is essential during extended periods of hard training. You can return to a higher training load when you feel ready.

Unproductive: Your training load is at a good level, but your

fitness is decreasing. Your body may be struggling to recover, so you should pay attention to your overall health including stress, nutrition, and rest.

Detraining: Detraining occurs when you are training much less

than usual for a week or more, and it is affecting your fitness level. You can try increasing your training load to see improvement.

Overreaching: Your training load is very high and

counterproductive. Your body needs a rest. You should give yourself time to recover by adding lighter training to your schedule.

No Status: The device needs one or two weeks of training

history, including activities with VO2 max. results from running or cycling, to determine your training status.

Tips for Getting Your Training Status

The training status feature depends on updated assessments of your fitness level, including at least two VO2 max. measurements per week. Your VO2 max. estimate is updated after outdoor runs or rides during which your heart rate reached

at least 70% of your maximum heart rate for several minutes. The trail run and indoor run activities do not generate a VO2 max. estimate in order to preserve the accuracy of your fitness level trend.

To get the most out of the training status feature, you can try these tips.

• At least two times per week, run or ride outdoors with a power meter, and reach a heart rate higher than 70% of your maximum heart rate for at least 10 minutes.

After using the device for one week, your training status should be available.

• Record all of your fitness activities on this device, or enable the Physio TrueUp™ feature, allowing your device to learn about your performance (Syncing Activities and Performance

Measurements, page 14).

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. The MARQ device requires wristbased heart rate or a compatible chest heart rate monitor to display your VO2 max. estimate. The device has separate VO2 max. estimates for running and cycling. You must run either outside with GPS or ride with a compatible power meter at a moderate level of intensity for several minutes to get an accurate VO2 max. estimate.

On the device, your VO2 max. estimate appears as a number, description, and position on the color gauge. On your Garmin Connect account, you can view additional details about your VO2 max. estimate, including your fitness age. Your fitness age gives you an idea of how your fitness compares with a person of the same gender and different age. As you exercise, your fitness age can decrease over time.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Poor

VO2 max. data is provided by FirstBeat. VO2 max. analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings,

page 40), and go to www.CooperInstitute.org.

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest heart rate monitor, you must put it on and pair it with your device (Pairing

Your Wireless Sensors, page 32).

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 18), and set your maximum heart rate (Setting Your Heart Rate Zones, page 18). The estimate may seem inaccurate at first. The device requires a few runs to learn about your running performance.

Run for at least 10 minutes outdoors.

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After your run, select Save.

Select UP or DOWN to view the performance widget.

Select START to scroll through the performance

measurements.

Getting Your VO2 Max. Estimate for Cycling

This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The power meter must be paired with your MARQ device (Pairing Your Wireless

Sensors, page 32). If you are using a chest heart rate monitor,

you must put it on and pair it with your device. For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 18) and set your maximum heart rate (Setting Your Heart Rate Zones, page 18). The estimate may seem inaccurate at first. The device requires a few rides to learn about your cycling performance.

Ride at a steady, high intensity for at least 20 minutes.

After your ride, select Save.

Select UP or DOWN to view the performance widget.

Select START to scroll through the performance

measurements.

Recovery Time

You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout.

NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance.

The recovery time appears immediately following an activity. The time counts down until it is optimal for you to attempt another hard workout.

Viewing Your Recovery Time

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 18), and set your maximum heart rate (Setting Your Heart Rate Zones, page 18).

Go for a run.

After your run, select Save.

The recovery time appears. The maximum time is 4 days. NOTE: From the watch face, you can select UP or DOWN to

view the training status widget, and select START to scroll through the metrics to view your recovery time.

Recovery Heart Rate

If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run, you stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to cardiac health. Higher numbers generally indicate healthier hearts.

TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart rate value. You can save or discard the activity after this value appears.

Training Load

Training load is a measurement of your training volume over the last seven days. It is the sum of your excess post-exercise oxygen consumption (EPOC) measurements for the last seven days. The gauge indicates whether your current load is low, high, or within the optimal range to maintain or improve your fitness level. The optimal range is determined based on your

individual fitness level and training history. The range adjusts as your training time and intensity increase or decrease.

Viewing Your Predicted Race Times

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 18), and set your maximum heart rate (Setting Your Heart Rate Zones, page 18).

Your device uses the VO2 max. estimate (About VO2 Max.

Estimates, page 14) and published data sources to provide a

target race time based on your current state of fitness. This projection also presumes you have completed the proper training for the race.

NOTE: The projections may seem inaccurate at first. The device requires a few runs to learn about your running performance.

Select UP or DOWN to view the performance widget.

Select START to scroll through the performance

measurements. Your projected race times appear for 5K, 10K, half marathon,

and marathon distances.

About Training Effect

Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates during the activity. As the activity progresses, the Training Effect value increases, telling you how the activity has improved your fitness. Training Effect is determined by your user profile information, heart rate, duration, and intensity of your activity.

Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level. Your EPOC accumulated during exercise is mapped to a range of values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts involving longer intervals (>180 sec) have a positive impact on your aerobic metabolism and result in an improved aerobic Training Effect.

Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the type of activity. Repeated highintensity intervals of 10 to 120 seconds have a highly beneficial impact on your anaerobic capability and result in an improved anaerobic Training Effect.

It is important to know that your Training Effect numbers (from

0.0 to 5.0) may seem abnormally high during your first few

activities. It takes several activities for the device to learn your aerobic and anaerobic fitness.

You can add Training Effect as a data field to one of your training screens to monitor your numbers throughout the activity.

Color Zone Training Effect Aerobic Benefit Anaerobic

From 0.0 to 0.9 No benefit. No benefit.

From 1.0 to 1.9 Minor benefit. Minor benefit.

From 2.0 to 2.9 Maintains your

aerobic fitness.

From 3.0 to 3.9 Improves your

aerobic fitness.

From 4.0 to 4.9 Highly improves

your aerobic fitness.

5.0 Overreaching and potentially harmful without enough recovery time.

Benefit

Maintains your anaerobic fitness.

Improves your anaerobic fitness.

Highly improves your anaerobic fitness.

Overreaching and potentially harmful without enough recovery time.

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Training Effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to

www.firstbeat.com.

Heart Rate Variability and Stress Level

Stress level is the result of a three-minute test performed while standing still, where the MARQ device analyzes heart rate variability to determine your overall stress. Training, sleep, nutrition, and general life stress all impact how a runner performs. The stress level range is from 1 to 100, where 1 is a very low stress state and 100 is a very high stress state. Knowing your stress level can help you decide if your body is ready for a tough training run or yoga.

Viewing Your Heart Rate Variability and Stress Level

This feature requires a Garmin chest heart rate monitor. Before you can view your heart rate variability (HRV) stress level, you must put on a heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 32).

TIP: Garmin recommends that you measure your stress level at approximately the same time and under the same conditions every day.

If necessary, select START > Add > HRV Stress to add the

stress app to the apps list. Select Yes to add the app to your list of favorites.

From the watch face, select START > HRV Stress > START.

Stand still, and rest for 3 minutes.

Performance Condition

As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max. estimate.

Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and capable of a good run or ride. You can add performance condition as a data field to one of your training screens to monitor your ability throughout the activity. Performance condition can also be an indicator of fatigue level, especially at the end of a long training run or ride.

NOTE: The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max. estimate and learn about your running or riding ability (About VO2 Max. Estimates,

page 14).

Viewing Your Performance Condition

This feature requires wrist-based heart rate or a compatible chest heart rate monitor.

Add Perform. Cond. to a data screen (Customizing the Data

Screens, page 26).

Go for a run or ride.

After 6 to 20 minutes, your performance condition appears. Scroll to the data screen to view your performance condition

throughout the run or ride.

Lactate Threshold

Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream. In running, it is the estimated level of effort or pace. When a runner exceeds the threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at approximately 90% of their maximum heart rate and between 10k and half-marathon race pace. For average runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate threshold can help you determine how hard to train or when to push yourself during a race.

If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (Setting Your Heart Rate

Zones, page 18).

Performing a Guided Test to Determine Your Lactate Threshold

This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put on a heart rate monitor and pair it with your device (Pairing Your Wireless

Sensors, page 32).

The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your lactate threshold. The device will automatically detect your lactate threshold during runs at a steady, high intensity with heart rate.

TIP: The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value and VO2 max. estimate. If you are having trouble getting a lactate threshold estimate, try manually lowering your maximum heart rate value.

From the watch face, select START.

Select an outdoor running activity.

GPS is required to complete the test. Hold MENU.

Select Training > Lactate Threshold Guided Test.

Start the timer, and follow the on-screen instructions.

After you begin your run, the device displays each step duration, the target, and current heart rate data. A message appears when the test is complete.

After you complete the guided test, stop the timer and save

the activity. If this is your first lactate threshold estimate, the device

prompts you to update your heart rate zones based on your lactate threshold heart rate. For each additional lactate threshold estimate, the device prompts you to accept or decline the estimate.

Getting Your FTP Estimate

Before you can get your functional threshold power (FTP) estimate, you must pair a chest heart rate monitor and power meter with your device (Pairing Your Wireless Sensors,

page 32), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 15).

The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your FTP. The device will automatically detect your FTP during rides at a steady, high intensity with heart rate and power.

Select UP or DOWN to view the performance widget.

Select START to scroll through the performance

measurements. Your FTP estimate appears as a value measured in watts per

kilogram, your power output in watts, and a position on the color gauge.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Untrained

For more information, see the appendix (FTP Ratings,

page 40).

NOTE: When a performance notification alerts you to a new FTP, you can select Accept to save the new FTP, or Decline to keep your current FTP (Turning Off Performance

Notifications, page 13).

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Conducting an FTP Test

Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart rate monitor and a power meter with your device (Pairing Your Wireless

Sensors, page 32), and you must get your VO2 max. estimate

(Getting Your VO2 Max. Estimate for Cycling, page 15). NOTE: The FTP test is a challenging workout that takes about

30 minutes to complete. Choose a practical and mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial.

From the watch face, select START.

Select a cycling activity.

Hold MENU.

Select Training > FTP Guided Test.

Follow the on-screen instructions.

After you begin your ride, the device displays each step duration, the target, and current power data. A message appears when the test is complete.

After you complete the guided test, complete the cool down,

stop the timer, and save the activity. Your FTP appears as a value measured in watts per

kilogram, your power output in watts, and a position on the color gauge.

Select an option:

• Select Accept to save the new FTP.

• Select Decline to keep your current FTP.

Body Battery

Your device analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The Body Battery level range is from 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is medium reserve energy, 51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy.

You can sync your device with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and additional details (Tips for Improved Body Battery Data,

page 17).

™

Viewing the Body Battery Widget

The Body Battery widget displays your current Body Battery level and a graph of your Body Battery level for the last several hours.

Select UP or DOWN to view the Body Battery widget.

Select START to view a combined graph of your Body

Battery and stress level. Blue bars indicate periods of rest. Orange bars indicate

periods of stress. Gray bars indicate times that you were too active to determine your stress level.

Select DOWN to see your Body Battery data since midnight.

Tips for Improved Body Battery Data

• Your Body Battery level updates when you sync your device with your Garmin Connect account.

• For more accurate results, wear the device while sleeping.

• Rest and good sleep charge your Body Battery.

• Strenuous activity, high stress, and poor sleep can cause your Body Battery to drain.

• Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.

Pulse Oximeter

The MARQ device has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood. Knowing your oxygen saturation can help you determine how your body is acclimating to high altitudes for alpine sport and expedition. When you view the pulse oximeter widget while you are not moving, your device analyzes your oxygen saturation and your elevation. The elevation profile helps indicate how your pulse oximeter readings are changing, relative to your to elevation.

On the device, your pulse oximeter reading appears as an oxygen saturation percentage and color on the graph. On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including trends over multiple days.

The oxygen saturation percentage scale.

A graph of your average oxygen saturation readings for the last 24 hours.

Your most recent oxygen saturation reading.

The elevation scale.

A graph of your elevation readings for the last 24 hours.

Viewing the Pulse Oximeter Widget

The widget displays your most recent blood oxygen saturation percentage, a graph of your hourly average readings for the last 24 hours, and a graph of your elevation for the last 24 hours.

NOTE: The first time you view the pulse oximeter widget, the device must acquire satellite signals to determine your elevation. You should go outside, and wait while the device locates satellites.

While you are sitting or inactive, select UP or DOWN to view

the pulse oximeter widget. Remain stationary for up to 30 seconds.

NOTE: If you are too active for the watch to determine your

oxygen saturation, a message appears instead of a percentage. You can check your oxygen saturation again after several minutes of inactivity.

Select START to view a graph of your pulse oximeter

readings for the last seven days.

Turning On All-Day Acclimation Mode

From the pulse oximeter widget, select START > DOWN > OK.

The device automatically analyzes your oxygen saturation throughout the day, when you are not moving.

NOTE: Turning on all-day acclimation mode decreases battery life.

Turning On Manual Acclimation Mode

From the pulse oximeter widget, hold MENU.

Select Options > Acclimation > Manual.

The device analyzes your oxygen saturation when you view the pulse oximeter widget.

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Page 24

Activating Pulse Oximeter Sleep Tracking

You can set your device to continuously measure your blood oxygen saturation while you sleep.

NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings.

From the pulse oximeter widget, hold MENU.

Select Options > Sleep Pulse Ox > On.

Tips for Erratic Pulse Oximeter Data

If the pulse oximeter data is erratic or does not appear, you can try these tips.

• Remain motionless while the device reads your blood oxygen saturation.

• Wear the device above your wrist bone. The device should be snug but comfortable.

• Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation.

• Use a silicone band.

• Clean and dry your arm before putting on the device.

• Avoid wearing sunscreen, lotion, and insect repellent under the device.

• Avoid scratching the optical sensor on the back of the device.

• Rinse the device with fresh water after each workout.

Training

Setting Up Your User Profile

You can update your gender, birth year, height, weight, heart rate zone, and power zone settings. The device uses this information to calculate accurate training data.

Hold MENU.

Select User Profile.

Select an option.

Fitness Goals

Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles.

• Your heart rate is a good measure of exercise intensity.

• Training in certain heart rate zones can help you improve cardiovascular capacity and strength.

If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 18) to determine the best heart rate zone for your fitness objectives.

If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is 220 minus your age.

About Heart Rate Zones

Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate.

Setting Your Heart Rate Zones

The device uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate

manually. You can manually adjust your zones on the device or using your Garmin Connect account.

Hold MENU.

Select User Profile > Heart Rate.

Select Max. HR, and enter your maximum heart rate.

You can use the Auto Detection feature to automatically record your maximum heart rate during an activity (Detecting

Performance Measurements Automatically, page 14).

Select LTHR > Enter Manually, and enter your lactate

threshold heart rate. You can perform a guided test to estimate your lactate

threshold (Lactate Threshold, page 16). You can use the Auto Detection feature to automatically record your lactate threshold during an activity (Detecting Performance

Measurements Automatically, page 14).

Select Resting HR, and enter your resting heart rate.

You can use the average resting heart rate measured by your device, or you can set a custom resting heart rate.

Select Zones > Based On.

Select an option:

• Select BPM to view and edit the zones in beats per

minute.

• Select %Max. HR to view and edit the zones as a

percentage of your maximum heart rate.

• Select %HRR to view and edit the zones as a percentage

of your heart rate reserve (maximum heart rate minus resting heart rate).

• Select %LTHR to view and edit the zones as a percentage

of your lactate threshold heart rate.

Select a zone, and enter a value for each zone.

Select Add Sport Heart Rate, and select a sport profile to

add separate heart rate zones (optional). Repeat the steps to add sport heart rate zones (optional).

Letting the Device Set Your Heart Rate Zones

The default settings allow the device to detect your maximum heart rate and set your heart rate zones as a percentage of your maximum heart rate.

• Verify that your user profile settings are accurate (Setting Up

Your User Profile, page 18).

• Run often with the wrist or chest heart rate monitor.

• Try a few heart rate training plans, available from your Garmin Connect account.

• View your heart rate trends and time in zones using your Garmin Connect account.

Heart Rate Zone Calculations

Zone % of

Maximum Heart Rate

1 50–60% Relaxed, easy pace,

2 60–70% Comfortable pace,

3 70–80% Moderate pace, more

Perceived Exertion Benefits

rhythmic breathing

slightly deeper breathing, conversation possible

difficult to hold conversation

Beginning-level aerobic training, reduces stress

Basic cardiovascular training, good recovery pace

Improved aerobic capacity, optimal cardiovascular training

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Zone % of

Maximum Heart Rate

4 80–90% Fast pace and a bit

5 90–100% Sprinting pace,

Perceived Exertion Benefits

uncomfortable, breathing forceful

unsustainable for long period of time, labored breathing

Improved anaerobic capacity and threshold, improved speed

Anaerobic and muscular endurance, increased power

Setting Your Power Zones

The values for the zones are default values based on gender, weight, and average ability, and may not match your personal abilities. If you know your functional threshold power (FTP) value, you can enter it and allow the software to calculate your power zones automatically. You can manually adjust your zones on the device or using your Garmin Connect account.

Hold MENU.

Select User Profile > Power Zones > Based On.

Select an option:

• Select Watts to view and edit the zones in watts.

• Select % FTP to view and edit the zones as a percentage

of your functional threshold power.

Select FTP, and enter your FTP value.

Select a zone, and enter a value for each zone.

If necessary, select Minimum, and enter a minimum power

value.

Activity Tracking

The activity tracking feature records your daily step count, distance traveled, intensity minutes, floors climbed, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories.

The number of steps taken during the day appears on the steps widget. The step count is updated periodically.

For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.

Auto Goal

Your device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the

device shows your progress toward your daily goal .

If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account.

Using the Move Alert

Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving. After one hour of inactivity, Move! and the red bar appear. Additional segments appear after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on (System Settings, page 32).

Go for a short walk (at least a couple of minutes) to reset the move alert.

Sleep Tracking

While you are sleeping, the device automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account. Sleep statistics include total hours of sleep, sleep levels, and sleep movement. You can view your sleep statistics on your Garmin Connect account.

NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using Do Not Disturb Mode, page 19).

Using Automated Sleep Tracking

Wear your device while sleeping.

Upload your sleep tracking data to the Garmin Connect site

(Manually Syncing Data with Garmin Connect Mobile,

page 7).

You can view your sleep statistics on your Garmin Connect account.

Using Do Not Disturb Mode

You can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie.

NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the Sleep Time option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings,

page 32).

Hold LIGHT.

Select .

Intensity Minutes

To improve your health, organizations such as the U.S. Centers for Disease Control and Prevention, the American Heart Association®, and the World Health Organization, recommend at least 150 minutes per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity activity, such as running.

The device monitors your activity intensity and tracks your time spent participating in moderate to vigorous intensity activities (heart rate data is required to quantify vigorous intensity). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device adds the amount of moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes are doubled when added.

Earning Intensity Minutes

Your MARQ device calculates intensity minutes by comparing your heart rate data to your average resting heart rate. If heart rate is turned off, the device calculates moderate intensity minutes by analyzing your steps per minute.

• Start a timed activity for the most accurate calculation of intensity minutes.

• Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.

• Wear your device all day and night for the most accurate resting heart rate.

Garmin Move IQ

When your movements match familiar exercise patterns, the Move IQ feature automatically detects the event and displays it in your timeline. The Move IQ events show activity type and duration, but they do not appear in your activities list or newsfeed.

The Move IQ feature can automatically start a timed activity for walking and running using time thresholds you set in the Garmin Connect Mobile app. These activities are added to your activities list.

™

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Activity Tracking Settings

Hold MENU, and select Activity Tracking. Status: Turns off the activity tracking features. Move Alert: Displays a message and the move bar on the

digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (System Settings,

page 32).

Goal Alerts: Allows you to turn on and off goal alerts, or turn

them off only during activities. Goal alerts appear for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal.

Move IQ: Allows you to turn on and off Move IQ events. Sleep Pulse Ox: Allows your device to record up to four hours

of pulse oximeter readings while you sleep.

Turning Off Activity Tracking

When you turn off activity tracking, your steps, floors climbed, intensity minutes, sleep tracking, and Move IQ events are not recorded.

Hold MENU.

Select Activity Tracking > Status > Off.

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 or select a training 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.

Following a Workout From the Web

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect,

page 6).

Connect the device to your computer.

Go to www.garminconnect.com.

Create and save a new workout.

Select Send to Device, and follow the on-screen

instructions. Disconnect the device.

Starting a Workout

Before you can start a workout, you must download a workout from your Garmin Connect account.

From the watch face, select START.

Select an activity.

Hold MENU.

Select Training > My Workouts.

Select a workout.

NOTE: Only workouts that are compatible with the selected

activity appear in the list. Select Do Workout.

Select START to start the timer.

After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data.

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 from Garmin Connect, you must have a Garmin Connect account (Garmin

Connect, page 6), and you must pair the MARQ device with a

compatible smartphone.

From the Garmin Connect Mobile app, select Training >

Training Plans > Find a Plan.

Select and schedule a training plan.

Select , and follow the on-screen instructions.

Review the training plan in your calendar.

Adaptive Training Plans

Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals. For example, you can answer a few questions and find a plan to help you complete a 5 km race. The plan adjusts to your current level of fitness, coaching and schedule preferences, and race date. When you start a plan, the Garmin Coach widget is added to the widget loop on your MARQ device.

Starting Today's Workout

After you send a training plan to your device, the Garmin Coach widget appears in your widget loop.

Select UP or DOWN to view the Garmin Coach widget.

If a workout for this activity is scheduled for today, the device shows the workout name and prompts you to start it.

Select START.

Select View to view the workout steps, and select BACK

when you are finished viewing the steps (optional). Select Do Workout.

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.

Creating an Interval Workout

From the watch face, select START.

Select an activity.

Hold MENU.

Select Training > Intervals > Edit > Interval > Type.

Select Distance, Time, or Open.

TIP: You can create an open-ended interval by selecting the

Open option. If necessary, select Duration, enter a distance or time

interval value for the workout, and select . Select BACK.

Select Rest > Type.

Select Distance, Time, or Open.

If necessary, enter a distance or time value for the rest

interval, and select . Select BACK.

Select one or more options:

• To set the number of repetitions, select Repeat.

• To add an open-ended warm up to your workout, select

Warm Up > On.

• To add an open-ended cool down to your workout, select

Cool Down > On.

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Starting an Interval Workout

From the watch face, select START.

Select an activity.

Hold MENU.

Select Training > Intervals > Do Workout.

Select START to start the timer.

When your interval workout has a warm up, select LAP to

begin the first interval. Follow the on-screen instructions.

After you complete all of the intervals, a message appears.

Stopping an Interval Workout

• At any time, select LAP to stop the current interval or rest

period and transition to the next interval or rest period.

• After all intervals and rest periods are complete, select LAP

to end the interval workout and transition to a timer that can be used for cool down.

• At any time, select STOP to stop the timer. You can resume

the timer or end the interval workout.

Segments

You can send running or cycling segments from your Garmin Connect account to your device. After a segment is saved to your device, you can race a segment, trying to match or exceed your personal record or other participants who have raced the segment.

NOTE: When you download a course from your Garmin Connect account, you can download all of the available segments in the course.

Strava™ Segments

You can download Strava segments to your MARQ device. Follow Strava segments to compare your performance with your past rides, friends, and pros who have ridden the same segment.

To sign up for a Strava membership, go to the segments widget in your Garmin Connect account. For more information, go to

www.strava.com.

The information in this manual applies to both Garmin Connect segments and Strava segments.

Viewing Segment Details

Select START.

Select an activity.

Hold MENU.

Select Training > Segments.

Select a segment.

Select an option:

• Select Race Time to view the time and average speed or

pace for the segment leader.

• Select Map to view the segment on the map.

• Select Elevation Plot to view an elevation plot of the

segment.

Racing a Segment

Segments are virtual race courses. You can race a segment, and compare your performance to past activities, others' performance, connections in your Garmin Connect account, or other members of the running or cycling communities. You can upload your activity data to your Garmin Connect account to view your segment position.

NOTE: If your Garmin Connect account and Strava account are linked, your activity is automatically sent to your Strava account so you can review the segment position.

Select START.

Select an activity.

Go for a run or ride.

When you approach a segment, a message appears, and you can race the segment.

Start racing the segment.

A message appears when the segment is complete.

Setting a Segment to Adjust Automatically

You can set your device to automatically adjust the target race time of a segment based on your performance during the segment.

NOTE: This setting is enabled for all segments by default.

Select START.

Select an activity.

Hold MENU.

Select Training > Segments > Auto Effort.

Using Virtual Partner

Your Virtual Partner is a training tool designed to help you meet your goals. You can set a pace for the Virtual Partner and race against it.

NOTE: This feature is not available for all activities.

Hold MENU.

Select Activities & Apps.

Select an activity.

Select the activity settings.

Select Data Screens > Add New > Virtual Partner.

Enter a pace or speed value.

Select UP or DOWN to change the location of the Virtual

Partner screen (optional). Start your activity (Starting an Activity, page 2).

Select UP or DOWN to scroll to the Virtual Partner screen

and see who is leading.

Setting a Training Target

The training target feature works with the Virtual Partner feature so you can train toward a set distance, distance and time, distance and pace, or distance and speed goal. During your training activity, the device gives you real-time feedback about how close you are to achieving your training target.

From the watch face, select START.

Select an activity.

Hold MENU.

Select Training > Set a Target.

Select an option:

• Select Distance Only to select a preset distance or enter

a custom distance.

• Select Distance and Time to select a distance and time

target.

• Select Distance and Pace or Distance and Speed to

select a distance and pace or speed target.

The training target screen appears and displays your estimated finish time. The estimated finish time is based on your current performance and the time remaining.

Select START to start the timer.

Cancelling a Training Target

During an activity, hold MENU.

Select Cancel Target > Yes.

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Racing a Previous Activity

You can race a previously recorded or downloaded activity. This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity.

NOTE: This feature is not available for all activities.

From the watch face, select START.

Select an activity.

Hold MENU.

Select Training > Race an Activity.

Select an option:

• Select From History to select a previously recorded

activity from your device.

• Select Downloaded to select an activity you downloaded

from your Garmin Connect account.

Select the activity.

The Virtual Partner screen appears indicating your estimated finish time.

Select START to start the timer.

After you complete your activity, select START > Save.

Personal Records

When you complete an activity, the device displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances and longest run or ride.

NOTE: For cycling, personal records also include most ascent and best power (power meter required).

Viewing Your Personal Records

Select UP or DOWN to view the history widget.

Select START > Records.

Select a sport.

Select a record.

Select View Record.

Restoring a Personal Record

You can set each personal record back to the one previously recorded.

Select UP or DOWN to view the history widget.

Select START > Records.

Select a sport.

Select a record to restore.

Select Previous > Yes.

NOTE: This does not delete any saved activities.

Clearing a Personal Record

Select UP or DOWN to view the history widget.

Select START > Records.

Select a sport.

Select a record to delete.

Select Clear Record > Yes.

NOTE: This does not delete any saved activities.

Clearing All Personal Records

Select UP or DOWN to view the history widget.

Select START > Records.

Select a sport.

Select Clear All Records > Yes.

The records are deleted for that sport only.

NOTE: This does not delete any saved activities.

Clock

Setting an Alarm

You can set up to ten separate alarms. You can set each alarm to sound once or to repeat regularly.

From the watch face, hold MENU.

Select Clock > Alarm Clock > Add Alarm.

Select Time, and enter the alarm time.

Select Repeat, and select when the alarm should repeat

(optional). Select Sounds, and select a type of notification (optional).

Select Backlight > On to turn on the backlight with the alarm.

Select Label, and select a description for the alarm

(optional).

Deleting an Alarm

From the watch face, hold MENU.

Select Clock > Alarm Clock.

Select an alarm.

Select Delete.

Using the Chronograph

Hold MENU.

Select Clock > Chronograph.

Select START to start the timer.

Select an option:

• To stop the timer, select STOP.

• To reset the timer, select DOWN.

Starting the Countdown Timer

From the watch face, hold MENU.

Select Clock > Timer.

Enter the time.

If necessary, select Restart > On to automatically restart the

timer after it expires. If necessary, select Sounds, and select a type of notification.

Select Start Timer.

Using the Stopwatch

From the watch face, hold MENU.

Select Clock > Stopwatch.

Select START to start the timer.

Select LAP to restart the lap timer .

The total stopwatch time continues running. Select START to stop both timers.

Select an option.

Adding Alternate Time Zones

You can display the current time of day in additional time zones on the Alt. Time Zones widget. You can add up to four alternate time zones.

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NOTE: You may need to add the Alt. Time Zones widget to the widget loop.

From the watch face, hold MENU.

Select Clock > Alt. Time Zones > Add Zone.

Select a time zone.

If necessary, select Yes to rename the zone.

Setting Clock Alerts

From the watch face, hold MENU.

Select Clock > Alerts.

Select an option:

• To set an alert to sound a specific number of minutes or

hours before the actual sunset occurs, select Til Sunset > Status > On, select Time, and enter the time.

• To set an alert to sound a specific number of minutes or

hours before the actual sunrise occurs, select Til Sunrise > Status > On, select Time, and enter the time.

• To set an alert to sound every hour, select Hourly > On.

From the watch face, select START > Project Wpt..

Select UP or DOWN to set the heading.

Select START.

Select DOWN to select a unit of measure.

Select UP to enter the distance.

Select START to save.

The projected waypoint is saved with a default name.

Navigating to a Destination

You can use your device to navigate to a destination or follow a course.

From the watch face, select START > Navigate.

Select a category.

Respond to the on-screen prompts to choose a destination.

Select Go To.

Navigation information appears. Select START to begin navigation.

Syncing the Time with GPS

Each time you turn on the device and acquire satellites, the device automatically detects your time zones and the current time of day. You can also manually sync the time with GPS when you change time zones, and to update for daylight saving time.

From the watch face, hold MENU.

Select Clock > Sync With GPS.

Wait while the device locates satellites (Acquiring Satellite

Signals, page 35).

Navigation

Orienteering

You can use the orienteering app to navigate using a map and compass.

Hold START.

Select UP and DOWN to adjust the heading.

Select START to set the heading.

The heading compass appears. Begin navigation.

Saving Your Location

You can save your current location to navigate back to it later.

Hold LIGHT.

Select .

Follow the on-screen instructions.

Editing Your Saved Locations

You can delete a saved location or edit its name, elevation, and position information.

From the watch face, select START > Navigate > Saved

Locations.

Select a saved location.

Select an option to edit the location.

Projecting a Waypoint

You can create a new location by projecting the distance and bearing from your current location to a new location.

If necessary, select START > Add > Project Wpt. to add the

project waypoint app to the apps list. Select Yes to add the app to your list of favorites.

Navigating to a Point of Interest

If the map data installed on your device includes points of interest, you can navigate to them.

From the watch face, select START.

Select an activity.

Hold MENU.

Select Navigation > Points of Interest, and select a

category. A list of points of interest near your current location appears. If necessary, select an option:

• To search near a different location, select Search Near,

and select a location.

• To search for a point of interest by name, select Spell

Search, enter a name, select Search Near, and select a location.

Select a point of interest from the search results.

Select Go.

Navigation information appears. Select START to begin navigation.

Points of Interest

A point of interest is a place that you may find useful or interesting. Points of interest are organized by category and can include popular travel destinations such as gas stations, restaurants, hotels, and entertainment venues.

Creating and Following a Course on Your Device

From the watch face, select START > Navigate > Courses >

Create New.

Enter a name for the course, and select .

Select Add Location.

Select an option.

If necessary, repeat steps 3 and 4.

Select Done > Do Course.

Navigation information appears. Select START to begin navigation.

Creating a Round-Trip Course

The device can create a round-trip course based on a specified distance and direction of navigation.

From the watch face, select START.

Navigation 23

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Select Run or Bike.

Hold MENU.

Select Navigation > Round-Trip Course.

Enter the total distance for the course.

Select a direction heading.

The device creates up to three courses. You can select DOWN to view the courses.

Select START to select a course.

Select an option:

• To begin navigation, select Go.

• To view the course on the map and pan or zoom the map,

select Map.

• To view a list of turns in the course, select Turn By Turn.

• To view an elevation plot of the course, select Elevation

Plot.

Marking and Starting Navigation to a Man Overboard Location

You can save a man overboard (MOB) location, and automatically start navigation back to it.

TIP: You can customize the hold function of the keys to access the MOB function (Customizing the Hot Keys, page 32).

From the watch face, select START > Navigate > Last MOB. Navigation information appears.

Navigating with Sight 'N Go

You can point the device at an object in the distance, such as a water tower, lock in the direction, and then navigate to the object.

From the watch face, select START > Navigate > Sight 'N

Go. Point the top of the watch at an object, and select START.

Navigation information appears. Select START to begin navigation.

Navigating to Your Starting Point During an Activity

You can navigate back to the starting point of your current activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS.

During an activity, select STOP > Back to Start.

Select an option:

• To navigate back to the starting point of your activity along

the path you traveled, select TracBack.

• If you do not have a supported map or are using direct

routing, select Route to navigate back to the starting point of your activity in a straight line.

• If you are not using direct routing, select Route to

navigate back to the starting point of your activity using turn-by-turn directions.

Your current location , the track to follow , and your destination appear on the map.

Navigating to the Starting Point of Your Last Saved Activity

You can navigate back to the starting point of your last saved activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS.

Select START > Navigate > Back to Start > Route.

Turn-by-turn directions help you navigate to the starting point of your last saved activity if you have a supported map or are using direct routing. A line appears on the map from your current location to the starting point of the last saved activity if you are not using direct routing.

NOTE: You can start the timer to prevent the device from timing out to watch mode.

Select DOWN to view the compass (optional).

The arrow points toward your starting point.

Stopping Navigation

During an activity, hold MENU.

Select Stop Navigation.

Map

Your device comes preloaded with maps and can display several types of Garmin map data, including topographical contours and nearby points of interest. To purchase additional map data and view compatibility information, go to garmin.com

/maps.

represents your location on the map. When you are navigating

to a destination, your route is marked with a line on the map.

Viewing the Map

Start an outdoor activity.

Select UP or DOWN to scroll to the map screen.

Hold MENU, and select an option:

• To pan or zoom the map, select Pan/Zoom.

TIP: You can select START to toggle between panning up

and down, panning left and right, or zooming. You can hold START to select the point indicated by the crosshairs.

• To see nearby points of interest and waypoints, select

Around Me.

Saving or Navigating to a Location on the Map

You can select any location on the map. You can save the location or start navigating to it.

From the map, hold MENU.

Select Pan/Zoom.

Controls and crosshairs appear on the map.

Pan and zoom the map to center the location in the

crosshairs. Hold START to select the point indicated by the crosshairs.

If necessary, select a nearby point of interest.

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Select an option:

• To start navigating to the location, select Go.

• To save the location, select Save Location.

• To view information about the location, select Review.

Navigating with the Around Me Feature

You can use the around me feature to navigate to nearby points of interest and waypoints.

NOTE: The map data installed on your device must include points of interest to navigate to them.

From the map, hold MENU.

Select Around Me.

Icons indicating points of interest and waypoints appear on the map.

Select UP or DOWN to highlight a section of the map.

Select STOP.

A list of points of interest and waypoints in the highlighted map section appear.

Select STOP to select a location.

Select an option:

• To start navigating to the location, select Go.

• To view the location on the map, select Map.

• To save the location, select Save Location.

• To view information about the location, select Review.

Compass

The device has a 3-axis compass with automatic calibration. The compass features and appearance change depending on your activity, whether GPS is enabled, and whether you are navigating to a destination. You can change the compass settings manually (Compass Settings, page 30). To open the compass settings quickly, you can select START from the compass widget.

• To view your time in each heart rate zone, select Heart

Rate (Viewing Your Time in Each Heart Rate Zone,

page 25).

• To select a lap and view additional information about each

lap, select Laps.

• To select an exercise set and view additional information

about each set, select Sets.

• To view the activity on a map, select Map.

• To delete the selected activity, select Delete.

Multisport History

Your device stores the overall multisport summary of the activity, including overall distance, time, calories, and optional accessory data. Your device also separates the activity data for each sport segment and transition so you can compare similar training activities and track how quickly you move through the transitions. Transition history includes distance, time, average speed, and calories.

Viewing Your Time in Each Heart Rate Zone

Viewing your time in each heart rate zone can help you adjust your training intensity.

Select UP or DOWN to view the history widget.

Select START > Activities.

Select an activity.

Select Heart Rate.

Viewing Data Totals

You can view the accumulated distance and time data saved to your device.

Select UP or DOWN to view the history widget.

Select START > Totals.

Select an activity.

Select an option to view weekly or monthly totals.

Altimeter and Barometer

The device contains an internal altimeter and barometer. The device collects elevation and pressure data continuously, even in low-power mode. The altimeter displays your approximate elevation based on pressure changes. The barometer displays environmental pressure data based on the fixed elevation where the altimeter was most recently calibrated (Altimeter Settings,

page 31). To open the altimeter or barometer settings quickly,

select START from the altimeter or barometer widgets.

History

History includes time, distance, calories, average pace or speed, lap data, and optional sensor information.

NOTE: When the device memory is full, your oldest data is overwritten.

Using History

History contains previous activities you have saved on your device.

Select UP or DOWN to view the history widget.

Select START > Activities.

Select an activity.

Select an option:

• To view additional information about the activity, select All Stats.

• To view the impact of the activity on your aerobic and anaerobic fitness, select Training Effect (About Training

Effect, page 15).

Using the Odometer

The odometer automatically records the total distance traveled, elevation gained, and time in activities.

Select UP or DOWN to view the history widget.

Select START > Totals > Odometer.

Select UP or DOWN to view odometer totals.

Deleting History

Select UP or DOWN to view the history widget.

Select START > Options.

Select an option:

• Select Delete All Activities to delete all activities from the

history.

• Select Reset Totals to reset all distance and time totals. NOTE: This does not delete any saved activities.

Confirm your selection.

Customizing Your Device

Activities and App Settings

These settings allow you to customize each preloaded activity app based on your needs. For example, you can customize data pages and enable alerts and training features. Not all settings are available for all activity types.

Hold MENU, select Activities & Apps, select an activity, and select the activity settings.

History 25

Page 32

3D Distance: Calculates your distance traveled using your

elevation change and your horizontal movement over ground.

3D Speed: Calculates your speed using your elevation change

and your horizontal movement over ground (3D Speed and

Distance, page 28).

Accent Color: Sets the accent color of each activity to help

identify which activity is active.

Alerts: Sets the training or navigation alerts for the activity. Auto Climb: Enables the device to detect elevation changes

automatically using the built-in altimeter.

Auto Lap: Sets the options for the Auto Lap® feature (Auto Lap,

page 27).

Auto Pause: Sets the device to stop recording data when you

stop moving or when you drop below a specified speed (Enabling Auto Pause, page 27).

Auto Run: Enables the device to detect ski runs automatically

using the built-in accelerometer.

Auto Scroll: Enables you to move through all of the activity data

screens automatically while the timer is running (Using Auto

Scroll, page 28).

Auto Set: Enables the device to start and stop exercise sets

automatically during a strength training activity.

Background Color: Sets the background color of each activity

to black or white.

ClimbPro: Displays ascent planning and monitoring screens

while navigating.

Countdown Start: Enables a countdown timer for pool

swimming intervals.

Data Screens: Enables you to customize data screens and add

new data screens for the activity (Customizing the Data

Screens, page 26).

GPS: Sets the mode for the GPS antenna. Using the GPS +

GLONASS or GPS + GALILEO options provides increased performance in challenging environments and faster position acquisition. Using the GPS and another satellite together can reduce battery life more than using the GPS option only. Using the UltraTrac option records track points and sensor data less frequently (UltraTrac, page 28).

Lap Key: Enables you to record a lap or a rest during the

activity.

Lock Keys: Locks the keys during multisport activities to

prevent accidental key presses.

Map: Sets the display preferences for the map data screen for

the activity (Activity Map Settings, page 27).

Metronome: Plays tones at a steady rhythm to help you

improve your performance by training at a faster, slower, or more consistent cadence (Using the Metronome, page 3).

Pool Size: Sets the pool length for pool swimming. Power Save Timeout: Sets the power-save timeout options for

the activity (Power Save Timeout Settings, page 28).

Rename: Sets the activity name. Repeat: Enables the Repeat option for multisport activities. For

example, you can use this option for activities that include multiple transitions, such as a swimrun.

Restore Defaults: Allows you to reset the activity settings. Routing: Sets the preferences for calculating routes for the

activity (Routing Settings, page 27).

Scoring: Enables or disables scorekeeping automatically when

you start a round of golf. The Always Ask option prompts you when you begin a round.

Segment Alerts: Enables prompts that alert you to approaching

segments.

Stat Tracking: Enables statistics tracking while playing golf.

Stroke Detect.: Enables stroke detection for pool swimming. Transitions: Enables transitions for multisport activities.

Customizing the Data Screens

You can show, hide, and change the layout and content of data screens for each activity.

Hold MENU.

Select Activities & Apps.

Select the activity to customize.

Select the activity settings.

Select Data Screens.

Select a data screen to customize.

Select an option:

• Select Layout to adjust the number of data fields on the data screen.

• Select a field to change the data that appears in the field.

• Select Reorder to change the location of the data screen in the loop.

• Select Remove to remove the data screen from the loop.

If necessary, select Add New to add a data screen to the

loop. You can add a custom data screen, or select one of the

predefined data screens.

Adding a Map to an Activity

You can add the map to the data screens loop for an activity.

Hold MENU.

Select Activities & Apps.

Select the activity to customize.

Select the activity settings.

Select Data Screens > Add New > Map.

Alerts

You can set alerts for each activity, which can help you to train toward specific goals, to increase your awareness of your environment, and to navigate to your destination. Some alerts are available only for specific activities. There are three types of alerts: event alerts, range alerts, and recurring alerts.

Event alert: An event alert notifies you once. The event is a

specific value. For example, you can set the device to alert you when you reach a specified elevation.

Range alert: A range alert notifies you each time the device is

above or below a specified range of values. For example, you can set the device to alert you when your heart rate is below 60 beats per minute (bpm) and over 210 bpm.

Recurring alert: A recurring alert notifies you each time the

device records a specified value or interval. For example, you can set the device to alert you every 30 minutes.

Alert Name Alert Type Description

Cadence Range You can set minimum and maximum

Calories Event,

recurring

Custom Event,

recurring

Distance Recurring You can set a distance interval.

Elevation Range You can set minimum and maximum

Heart Rate Range You can set minimum and maximum heart

cadence values.

You can set the number of calories.

You can select an existing message or create a custom message and select an alert type.

elevation values.

rate values or select zone changes. See

About Heart Rate Zones, page 18 and Heart Rate Zone Calculations, page 18.

26 Customizing Your Device

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Alert Name Alert Type Description

Pace Range You can set minimum and maximum pace

Power Range You can set the high or low power level.

Proximity Event You can set a radius from a saved

Run/Walk Recurring You can set timed walking breaks at

Speed Range You can set minimum and maximum

Stroke Rate Range You can set high or low strokes per

Time Event,

Setting an Alert

Hold MENU.

Select Activities & Apps.

Select an activity.

NOTE: This feature is not available for all activities.

Select the activity settings.

Select Alerts.

Select an option:

• Select Add New to add a new alert for the activity.

• Select the alert name to edit an existing alert. If necessary, select the type of alert.

Select a zone, enter the minimum and maximum values, or

enter a custom value for the alert. If necessary, turn on the alert.

For event and recurring alerts, a message appears each time you reach the alert value. For range alerts, a message appears each time you exceed or drop below the specified range (minimum and maximum values).

recurring

values.

location.

regular intervals.

speed values.

minute.

You can set a time interval.

Activity Map Settings

You can customize the appearance of the map data screen for each activity.

Hold MENU, select Activities & Apps, select an activity, select the activity settings, and select Map.

Configure Maps: Shows or hides data from installed map

products.

Use Sys. Settings: Enables the device to use the preferences

from the system map settings.

Orientation: Sets the orientation of the map. The North Up

option shows north at the top of the screen. The Track Up option shows your current direction of travel at the top of the screen.

User Locations: Shows or hides saved locations on the map. Auto Zoom: Automatically selects the zoom level for optimal

use of your map. When disabled, you must zoom in or out manually.

Lock on Road: Locks the position icon, which represents your

position on the map, onto the nearest road.

Track Log: Shows or hides the track log, or the path you have

traveled, as a colored line on the map.

Track Color: Changes the track log color. Detail: Sets the amount of detail shown on the map. Showing

more detail may cause the map to redraw more slowly.

Marine: Sets the map to display data in marine mode (Marine

Map Settings, page 31).

Draw Segments: Shows or hides segments, as a colored line

on the map.

Draw Contours: Shows or hides contour lines on the map.

Routing Settings

You can change the routing settings to customize the way the device calculates routes for each activity.

Hold MENU, select Activities & Apps, select an activity, select the activity settings, and select Routing.

Activity: Sets an activity for routing. The device calculates

routes optimized for the type of activity you are doing.

Popularity Routing: Calculates routes based on the most

popular runs and rides from Garmin Connect.

Courses: Sets how you navigate courses using the device. Use

the Follow Course option to navigate a course exactly as it appears, without recalculating. Use the Use Map option to navigate a course using routable maps, and recalculate the route if you stray from the course.

Calculation Method: Sets the calculation method to minimize

the time, distance, or ascent in routes.

Avoidances: Sets the road or transportation types to avoid in

routes.

Type: Sets the behavior of the pointer that appears during direct

routing.

Auto Lap

Marking Laps by Distance

You can use Auto Lap to mark a lap at a specific distance automatically. This feature is helpful for comparing your performance over different parts of an activity (for example, every 1 mile or 5 kilometers).

Hold MENU.

Select Activities & Apps.

Select an activity.

NOTE: This feature is not available for all activities.

Select the activity settings.

Select Auto Lap.

Select an option:

• Select Auto Lap to turn Auto Lap on or off.

• Select Auto Distance to adjust the distance between laps.

Each time you complete a lap, a message appears that displays the time for that lap. The device also beeps or vibrates if audible tones are turned on (System Settings, page 32).

Customizing the Lap Alert Message

You can customize one or two data fields that appear in the lap alert message.

Hold MENU.

Select Activities & Apps.

Select an activity.

NOTE: This feature is not available for all activities.

Select the activity settings.

Select Auto Lap > Lap Alert.

Select a data field to change it.

Select Preview (optional).

Enabling Auto Pause

You can use the Auto Pause feature to pause the timer automatically when you stop moving. This feature is helpful if your activity includes stop lights or other places where you must stop.

NOTE: History is not recorded while the timer is stopped or paused.

Hold MENU.

Select Activities & Apps.

Select an activity.

Customizing Your Device 27

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NOTE: This feature is not available for all activities. Select the activity settings.

Select Auto Pause.

Select an option:

• To pause the timer automatically when you stop moving,

select When Stopped.

• To pause the timer automatically when your pace or

speed drops below a specified level, select Custom.

Enabling Auto Climb

You can use the auto climb feature to detect elevation changes automatically. You can use it during activities such as climbing, hiking, running, or biking.

Hold MENU.

Select Activities & Apps.

Select an activity.

NOTE: This feature is not available for all activities.

Select the activity settings.

Select Auto Climb > Status.

Select Always or When Not Navigating.

Select an option:

• Select Run Screen to identify which data screen appears

while running.

• Select Climb Screen to identify which data screen

appears while climbing.

• Select Invert Colors to reverse the display colors when

changing modes.

• Select Vertical Speed to set the rate of ascent over time.

• Select Mode Switch to set how quickly the device

changes modes.

NOTE: The Current Screen option allows you to automatically switch to the last screen you were viewing before the auto climb transition occurred.

3D Speed and Distance

You can set 3D speed and distance to calculate your speed or distance using both your elevation change and your horizontal movement over ground. You can use it during activities such as skiing, climbing, navigating, hiking, running, or biking.

Turning On and Off the Lap Key

You can turn on the Lap Key setting to record a lap or a rest during an activity using LAP. You can turn off the Lap Key setting to avoid recording laps due to accidental key presses during an activity.

Hold MENU.

Select Activities & Apps.

Select an activity.

Select the activity settings.

Select Lap Key.

The lap key status changes to On or Off based on the current setting.

Using Auto Scroll

You can use the auto scroll feature to cycle through all of the activity data screens automatically while the timer is running.

Hold MENU.

Select Activities & Apps.

Select an activity.

NOTE: This feature is not available for all activities.

Select the activity settings.

Select Auto Scroll.

Select a display speed.

UltraTrac

The UltraTrac feature is a GPS setting that records track points and sensor data less frequently. Enabling the UltraTrac feature increases battery life but decreases the quality of recorded activities. You should use the UltraTrac feature for activities that demand longer battery life and for which frequent sensor data updates are less important.

Power Save Timeout Settings

The timeout settings affect how long your device stays in training mode, for example, when you are waiting for a race to start. Hold MENU, select Activities & Apps, select an activity, and select the activity settings. Select Power Save Timeout to adjust the timeout settings for the activity.

Normal: Sets the device to enter low-power watch mode after 5

minutes of inactivity.

Extended: Sets the device to enter low-power watch mode after

25 minutes of inactivity. The extended mode can result in shorter battery life between charges.

Changing the Order of an Activity in the Apps List

Hold MENU.

Select Activities & Apps.

Select an activity.

Select Reorder.

Select UP or DOWN to adjust the position of the activity in

the apps list.

Widgets

Your device comes preloaded with widgets that provide at-aglance information. Some widgets require a Bluetooth connection to a compatible smartphone.

Some widgets are not visible by default. You can add them to the widget loop manually.

ABC: Displays combined altimeter, barometer, and compass

information.

Alternate time zones: Displays the current time of day in

additional time zones.

Body Battery: Displays your current Body Battery level and a

graph of your Body Battery levels for the last several hours.

Calendar: Displays upcoming meetings from your smartphone

calendar.

Calories: Displays your calorie information for the current day. Dog tracking: Displays your dog's location information when

you have a compatible dog tracking device paired with your MARQ device.

Floors climbed: Tracks your floors climbed and progress

toward your goal.

Garmin coach: Displays scheduled workouts when you select a

Garmin coach training plan in your Garmin Connect account.

Golf: Displays golf information for your last round. Health stats: Displays a dynamic summary of your current

health statistics. The measurements includes heart rate, Body Battery level, stress, and more.

Heart rate: Displays your current heart rate in beats per minute

(bpm) and a graph of your heart rate.

History: Displays your activity history and a graph of your

recorded activities.

Intensity minutes: Tracks your time spent participating in

moderate to vigorous activities, your weekly intensity minutes goal, and progress toward your goal.

inReach® controls: Allows you to send messages on your

paired inReach device.

28 Customizing Your Device

Page 35

Last activity: Displays a brief summary of your last recorded

activity, such as your last run, last ride, or last swim.

Last sport: Displays a brief summary of your last recorded

sport.

Music controls: Provides music player controls for your

smartphone or on-device music.

My day: Displays a dynamic summary of your activity today. The

metrics include timed activities, intensity minutes, floors climbed, steps, calories burned, and more.

Notifications: Alerts you to incoming calls, texts, social network

updates, and more, based on your smartphone notification settings.

Performance: Displays performance measurements that help

you track and understand your training activities and race performances.

Pulse oximeter: Displays your most recent blood oxygen

saturation percentage and a graph of your readings.

Sensor information: Displays information from an internal

sensor or a connected ANT+ sensor.

Steps: Tracks your daily step count, step goal, and data for

previous days.

Stress: Displays your current stress level and a graph of your

stress level. You can do a breathing activity to help you relax.

Sunrise and sunset: Displays sunrise, sunset, and civil twilight

times.

Training status: Displays your current training status and

training load, which shows you how your training affects your fitness level and performance.

VIRB controls: Provides camera controls when you have a

VIRB device paired with your MARQ device.

Weather: Displays the current temperature and weather

forecast.

Xero™ bow sight: Displays laser location information when you

have a Xero bow sight paired with your MARQ device.

Customizing the Widget Loop

You can change the order of widgets in the widget loop, remove widgets, and add new widgets.

Hold MENU.

Select Widgets.

Select a widget.

Select an option:

• Select Reorder to change the location of the widget in the

widget loop.

• Select Remove to remove the widget from the widget

loop.

Select Add Widgets.

Select a widget.

The widget is added to the widget loop.

inReach Remote

The inReach remote function allows you to control your inReach device using your MARQ device. Go to buy.garmin.com to purchase an inReach device.

Using the inReach Remote

Before you can use the inReach remote function, you must set the inReach widget to be shown in the widget loop (Customizing

the Widget Loop, page 29).

Turn on the inReach device.

On your MARQ device, select UP or DOWN from the watch

face to view the inReach widget. Select START to search for your inReach device.

Select START to pair your inReach device.

Select START, and select an option:

• To send an SOS message, select Initiate SOS. NOTE: You should only use the SOS function in a real

emergency situation.

• To send a text message, select Messages > New Message, select the message contacts, and enter the message text or select a quick text option.

• To send a preset message, select Send Preset, and select a message from the list.

• To view the timer and distance traveled during an activity, select Tracking.

VIRB Remote

The VIRB remote function allows you to control your VIRB action camera using your device. Go to www.garmin.com/VIRB to purchase a VIRB action camera.

Controlling a VIRB Action Camera

Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the VIRB Series Owner's Manual for more information. You must also set the VIRB widget to be shown in the widget loop (Customizing the

Widget Loop, page 29).

Turn on your VIRB camera.

On your MARQ watch, select UP or DOWN to view the VIRB

widget. If necessary, select START to pair your MARQ watch with

your VIRB camera. Wait while your watch connects to your camera.

Select an option:

• To record video, select Start Recording. The video counter appears on the MARQ screen.

• To take a photo while recording video, select DOWN.

• To stop recording video, select STOP.

• To take a photo, select Take Photo.

• To take multiple photos in burst mode, select Take Burst.

• To send the camera to sleep mode, select Sleep Camera.

• To wake the camera from sleep mode, select Wake Camera.

• To change video and photo settings, select Settings.

Controlling a VIRB Action Camera During an Activity

Widget Loop, page 29).

Turn on your VIRB camera.

On your MARQ watch, select UP or DOWN to view the VIRB

widget. If necessary, select START to pair your MARQ watch with

your VIRB camera. Wait while your watch connects to your camera.

When the camera is connected, a VIRB data screen is automatically added to the activity apps.

During an activity, select UP or DOWN to view the VIRB data

screen. Hold MENU.

Select VIRB.

Select an option:

• To control the camera using the activity timer, select

Settings > Recording Mode > Timer Start/Stop. NOTE: Video recording automatically starts and stops

when you start and stop an activity.

Customizing Your Device 29

Page 36

• To control the camera using the menu options, select

Settings > Recording Mode > Manual.

• To manually record video, select Start Recording.

The video counter appears on the MARQ screen.

• To take a photo while recording video, select DOWN.

• To manually stop recording video, select STOP.

• To take multiple photos in burst mode, select Take Burst.

• To send the camera to sleep mode, select Sleep Camera.

• To wake the camera from sleep mode, select Wake

Camera.

Using the Stress Level Widget

The stress level widget displays your current stress level and a graph of your stress level for the last several hours. It can also guide you through a breathing activity to help you relax.

While you are sitting or inactive, select UP or DOWN to view

the stress level widget. TIP: If you are too active for the watch to determine your

stress level, a message appears instead of a stress level number. You can check your stress level again after several minutes of inactivity.

Select START to view a graph of your stress level for the last

four hours. Blue bars indicate periods of rest. Yellow bars indicate

periods of stress. Gray bars indicate times that you were too active to determine your stress level.

To start a breathing activity, select DOWN > START, and

enter a duration for the breathing activity in minutes.

Customizing the Controls Menu

You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing the Controls Menu,

page 1).

Hold MENU.

Select Controls.

Select a shortcut to customize.

Select an option:

• Select Reorder to change the location of the shortcut in

the controls menu.

• Select Remove to remove the shortcut from the controls

menu.

If necessary, select Add New to add an additional shortcut to

the controls menu.

Watch Face Settings

You can customize the appearance of the watch face by selecting the layout, colors, and additional data. You can also download custom watch faces from the Connect IQ store.

Customizing the Watch Face

Before you can activate a Connect IQ watch face, you must install a watch face from the Connect IQ store (Connect IQ

Features, page 8).

You can customize the watch face information and appearance, or activate an installed Connect IQ watch face.

From the watch face, hold MENU.

Select Watch Face.

Select UP or DOWN to preview the watch face options.

Select Add New to scroll through additional pre-loaded watch

faces. Select START > Apply to activate a pre-loaded watch face or

an installed Connect IQ watch face.

If using a pre-loaded watch face, select START >

Customize.

Select an option:

• To change the style of the numbers for the analog watch face, select Dial.

• To change the style of the hands for the analog watch face, select Hands.

• To change the style of the numbers for the digital watch face, select Layout

• To change the style of the seconds for the digital watch face, select Seconds.

• To change the data that appears on the watch face, select Data.

• To add or change an accent color for the watch face, select Accent Color.

• To change the background color, select Bkgd. Color.

• To save the changes, select Done.

Sensors Settings

Compass Settings

Hold MENU, and select Sensors & Accessories > Compass. Calibrate: Allows you to manually calibrate the compass sensor

(Calibrating the Compass Manually, page 30).

Display: Sets the directional heading on the compass to letters,

degrees, or milli-radians.

North Ref.: Sets the north reference of the compass (Setting the

North Reference, page 30).

Mode: Sets the compass to use electronic-sensor data only

(On), a combination of GPS and electronic-sensor data when moving (Auto), or GPS data only (Off).

Calibrating the Compass Manually

NOTICE

Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that influence magnetic fields, such as vehicles, buildings, and overhead power lines.

Your device was already calibrated at the factory, and the device uses automatic calibration by default. If you experience irregular compass behavior, for example, after moving long distances or after extreme temperature changes, you can manually calibrate the compass.

Hold MENU.

Select Sensors & Accessories > Compass > Calibrate >

Start.

Follow the on-screen instructions.

TIP: Move your wrist in a small figure eight motion until a

message appears.

Setting the North Reference

You can set the directional reference used in calculating heading information.

Hold MENU.

Select Sensors & Accessories > Compass > North Ref..

Select an option:

• To set geographic north as the heading reference, select True.

• To set the magnetic declination for your location automatically, select Magnetic.

• To set grid north (000º) as the heading reference, select Grid.

• To set the magnetic variation value manually, select User, enter the magnetic variance, and select Done.

30 Customizing Your Device

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Altimeter Settings

Hold MENU, and select Sensors & Accessories > Altimeter. Calibrate: Allows you to manually calibrate the altimeter sensor. Auto Cal.: Allows the altimeter to self-calibrate each time you

turn on GPS tracking.

Elevation: Sets the units of measure for elevation.

Calibrating the Barometric Altimeter

Your device was already calibrated at the factory, and the device uses automatic calibration at your GPS starting point by default. You can manually calibrate the barometric altimeter if you know the correct elevation.

Hold MENU.

Select Sensors & Accessories > Altimeter.

Select an option:

• To calibrate automatically from your GPS starting point,

select Auto Cal., and select an option.

• To enter the current elevation, select Calibrate.

Barometer Settings

Hold MENU, and select Sensors & Accessories > Barometer. Calibrate: Allows you to manually calibrate the barometer

sensor.

Plot: Sets the time scale for the chart in the barometer widget. Storm Alert: Sets the rate of barometric pressure change that

triggers a storm alert.

Watch Mode: Sets the sensor used in watch mode. The Auto

option uses both the altimeter and barometer according to your movement. You can use the Altimeter option when your activity involves changes in altitude, or the Barometer option when your activity does not involve changes in altitude.

Pressure: Sets how the device displays pressure data.

Calibrating the Barometer

Your device was already calibrated at the factory, and the device uses automatic calibration at your GPS starting point by default. You can manually calibrate the barometer if you know the correct elevation or the correct sea level pressure.

Hold MENU.

Select Sensors & Accessories > Barometer > Calibrate.

Select an option:

• To enter the current elevation or sea level pressure, select

Yes.

• To calibrate automatically from the digital elevation model,

select Use DEM.

• To calibrate automatically from your GPS starting point,

select Use GPS.

Map Settings

You can customize how the map appears in the map app and data screens.

Hold MENU, and select Map. Orientation: Sets the orientation of the map. The North Up

option shows north at the top of the screen. The Track Up option shows your current direction of travel at the top of the screen.

User Locations: Shows or hides saved locations on the map. Auto Zoom: Automatically selects the zoom level for optimal

use of your map. When disabled, you must zoom in or out manually.

Lock on Road: Locks the position icon, which represents your

position on the map, onto the nearest road.

Track Log: Shows or hides the track log, or the path you have

traveled, as a colored line on the map.

Track Color: Changes the track log color. Detail: Sets the amount of detail shown on the map. Showing

more detail may cause the map to redraw more slowly.

Marine: Sets the map to display data in marine mode (Marine

Map Settings, page 31).

Draw Segments: Shows or hides segments, as a colored line

on the map.

Draw Contours: Shows or hides contour lines on the map.

Marine Map Settings

You can customize how the map appears in marine mode. Hold MENU, and select Map > Marine. Marine Chart Mode: Enables the nautical chart when displaying

marine data. This option displays various map features in different colors so the marine POIs are more readable, and so the map reflects the drawing scheme of paper charts.

Spot Soundings: Enables depth measurements on the chart. Light Sectors: Shows and configures the appearance of light

sectors on the chart.

Symbol Set: Sets the chart symbols in marine mode. The

NOAA option displays the National Oceanic and Atmospheric Administration chart symbols. The International option displays the International Association of Lighthouse Authorities chart symbols.

Showing and Hiding Map Data

If you have multiple maps installed on your device, you can choose the map data to show on the map.

Select START > Map.

Hold MENU.

Select the map settings.

Select Map > Configure Maps.

Select a map to activate the toggle switch, which shows or

hides the map data.

GroupTrack Settings

Hold MENU, and select GroupTrack. Show on Map: Enables you to view connections on the map

screen during a GroupTrack session.

Activity Types: Allows you to select which activity types appear

on the map screen during a GroupTrack session.

Navigation Settings

You can customize the map features and appearance when navigating to a destination.

Customizing Map Features

Hold MENU.

Select Navigation > Data Screens.

Select an option:

• Select Map to turn on or off the map.

• Select Guide to turn on or off the guide screen that displays the compass bearing or course to follow while navigating.

• Select Elevation Plot to turn on or off the elevation plot.

• Select a screen to add, remove, or customize.

Setting Up a Heading Bug

You can set up a heading indicator to display on your data pages while navigating. The indicator points to your target heading.

Hold MENU.

Select Navigation > Heading Bug.

Customizing Your Device 31

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Setting Navigation Alerts

You can set alerts to help you navigate to your destination.

Hold MENU.

Select Navigation > Alerts.

Select an option:

• To set an alert for a specified distance from your final

destination, select Final Distance.

• To set an alert for the estimated time remaining until you

reach your final destination, select Final ETE.

• To set an alert when you stray from the course, select Off Course.

• To enable turn-by-turn navigation prompts, select Turn Prompts.

If necessary, select Status to turn on the alert.

If necessary, enter a distance or time value, and select .

System Settings

Hold MENU, and select System. Language: Sets the language displayed on the device. Time: Adjusts the time settings (Time Settings, page 32). Backlight: Adjusts the backlight settings (Changing the

Backlight Settings, page 32).

Sounds: Sets the device sounds, such as key tones, alerts, and

vibrations.

Do Not Disturb: Turns on or off do not disturb mode. Use the

Sleep Time option to turn on do not disturb mode automatically during your normal sleep hours. You can set your normal sleep hours on your Garmin Connect account.

Hot Keys: Allows you to assign shortcuts to device keys

(Customizing the Hot Keys, page 32).

Auto Lock: Allows you to lock the keys automatically to prevent

accidental key presses. Use the During Activity option to lock the keys during a timed activity. Use the Not During Activity option to lock the keys when you are not recording a timed activity.

Units: Sets the units of measure used on the device (Changing

the Units of Measure, page 32).

Format: Sets general format preferences, such as the pace and

speed shown during activities, the start of the week, and geographical position format and datum options.

Data Recording: Sets how the device records activity data. The

Smart recording option (default) allows for longer activity recordings. The Every Second recording option provides more detailed activity recordings, but may not record entire activities that last for longer periods of time.

USB Mode: Sets the device to use MTP (media transfer

protocol) or Garmin mode when connected to a computer.

Reset: Allows you to reset user data and settings (Resetting All

Default Settings, page 35).

Software Update: Allows you to install software updates

downloaded using Garmin Express.

Time Settings

Hold MENU, and select System > Time. Time Format: Sets the device to show time in a 12-hour, 24-

hour, or military format.

Set Time: Sets the time zone for the device. The Auto option

sets the time zone automatically based on your GPS position.

Time: Allows you to adjust the time if it is set to the Manual

option.

Alerts: Allows you to set hourly alerts, as well as sunrise and

sunset alerts that sound a specific number of minutes or hours before the actual sunrise or sunset occurs.

Sync With GPS: Allows you to manually sync the time with GPS

when you change time zones, and to update for daylight saving time.

Changing the Backlight Settings

Hold MENU.

Select System > Backlight.

Select an option:

• Select During Activity.

• Select Not During Activity. Select an option:

• Select Keys to turn on the backlight for key presses.

• Select Alerts to turn on the backlight for alerts.

• Select Gesture to turn on the backlight by raising and

turning your arm to look at your wrist.

• Select Timeout to set the length of time before the

backlight turns off.

• Select Brightness to set the brightness level of the

backlight.

Customizing the Hot Keys

You can customize the hold function of individual keys and combinations of keys.

Hold MENU.

Select System > Hot Keys.

Select a key or combination of keys to customize.

Select a function.

Changing the Units of Measure

You can customize units of measure for distance, pace and speed, elevation, weight, height, and temperature.

Hold MENU.

Select System > Units.

Select a measurement type.

Select a unit of measure.

Viewing Device Information

You can view device information, such as the unit ID, software version, regulatory information, and license agreement.

Hold MENU.

Select About.

Viewing E-label Regulatory and Compliance Information

The label for this device is provided electronically. The e-label may provide regulatory information, such as identification numbers provided by the FCC or regional compliance markings, as well as applicable product and licensing information.

Hold MENU.

Select About.

Wireless Sensors

Your device can be used with wireless ANT+ or Bluetooth sensors. For more information about compatibility and purchasing optional sensors, go to buy.garmin.com.

Pairing Your Wireless Sensors

The first time you connect a wireless sensor to your device using ANT+ or Bluetooth technology, you must pair the device and sensor. After they are paired, the device connects to the sensor automatically when you start an activity and the sensor is active and within range.

32 Wireless Sensors

Page 39

If you are pairing a heart rate monitor, put on the heart rate

monitor (Putting On the Heart Rate Monitor, page 11). The heart rate monitor does not send or receive data until

you put it on. Bring the device within 3 m (10 ft.) of the sensor.

NOTE: Stay 10 m (33 ft.) away from other wireless sensors

while pairing. Hold MENU.

Select Sensors & Accessories > Add New.

Select an option:

• Select Search All.

• Select your sensor type.

After the sensor is paired with your device, the sensor status changes from Searching to Connected. Sensor data appears in the data screen loop or a custom data field.

Extended Display Mode

You can use Extended Display mode to display data screens from your MARQ device on a compatible Edge device during a ride or triathlon. See your Edge owner's manual for more information.

Using an Optional Bike Speed or Cadence Sensor

You can use a compatible bike speed or cadence sensor to send data to your device.

• Pair the sensor with your device (Pairing Your Wireless

Sensors, page 32).

• Set your wheel size (Wheel Size and Circumference,

page 40).

• Go for a ride (Starting an Activity, page 2).

Training with Power Meters

• Go to www.garmin.com/intosports for a list of ANT+ sensors that are compatible with your device (such as Vector™).

• For more information, see the owner's manual for your power meter.

• Adjust your power zones to match your goals and abilities (Setting Your Power Zones, page 19).

• Use range alerts to be notified when you reach a specified power zone (Setting an Alert, page 27).

• Customize the power data fields (Customizing the Data

Screens, page 26).

Using Electronic Shifters

Before you can use compatible electronic shifters, such as Shimano® Di2™ shifters, you must pair them with your device (Pairing Your Wireless Sensors, page 32). You can customize the optional data fields (Customizing the Data Screens,

page 26). The MARQ device displays current adjustment values

when the sensor is in adjustment mode.

Situational Awareness

Your MARQ device can be used with the Varia Vision™ device, Varia™ smart bike lights, and rearview radar to improve situational awareness. See the owner's manual for your Varia device for more information.

NOTE: You may need to update the MARQ software before pairing Varia devices (Updating the Software Using Garmin

Connect Mobile, page 7).

you are training indoors or when your GPS signal is weak. The foot pod is on standby and ready to send data (like the heart rate monitor).

After 30 minutes of inactivity, the foot pod powers off to conserve the battery. When the battery is low, a message appears on your device. Approximately five hours of battery life remain.

Improving Foot Pod Calibration

Before you can calibrate your device, you must acquire GPS signals and pair your device with the foot pod (Pairing Your

Wireless Sensors, page 32).

The foot pod is self-calibrating, but you can improve the accuracy of the speed and distance data with a few outdoor runs using GPS.

Stand outside for 5 minutes with a clear view of the sky.

Start a running activity.

Run on a track without stopping for 10 minutes.

Stop your activity, and save it.

Based on the recorded data, the foot pod calibration value changes, if necessary. You should not need to calibrate the foot pod again unless your running style changes.

Calibrating Your Foot Pod Manually

Before you can calibrate your device, you must pair your device with the foot pod sensor (Pairing Your Wireless Sensors,

page 32).

Manual calibration is recommended if you know your calibration factor. If you have calibrated a foot pod with another Garmin product, you may know your calibration factor.

Hold MENU.

Select Sensors & Accessories.

Select your foot pod.

Select Cal. Factor > Set Value.

Adjust the calibration factor:

• Increase the calibration factor if your distance is too low.

• Decrease the calibration factor if your distance is too high.

Setting Foot Pod Speed and Distance

Before you can customize the foot pod speed and distance, you must pair your device with the foot pod sensor (Pairing Your

Wireless Sensors, page 32).

You can set your device to calculate speed and distance using your foot pod data instead of GPS data.

Hold MENU.

Select Sensors & Accessories.

Select your foot pod.

Select Speed or Distance.

Select an option:

• Select Indoor when you are training with GPS turned off,

usually indoors.

• Select Always to use your foot pod data regardless of the

GPS setting.

tempe

The tempe is an ANT+ wireless temperature sensor. You can attach the sensor to a secure strap or loop where it is exposed to ambient air, and therefore, provides a consistent source of accurate temperature data. You must pair the tempe with your device to display temperature data from the tempe.

™

Foot Pod

Your device is compatible with the foot pod. You can use the foot pod to record pace and distance instead of using GPS when

Wireless Sensors 33

Page 40

Device Information

Specifications

Battery type Rechargeable, built-in lithium-ion battery

Battery life Up to XXX days

Water rating 10 ATM*

Operating and storage temperature range

Charging temperature range

Wireless frequencies/ protocols

*The device withstands pressure equivalent to a depth of 100 m. For more information, go to www.garmin.com/waterrating.

Battery Information

The actual battery life depends on the features enabled on your device, such as activity tracking, wrist-based heart rate, smartphone notifications, GPS, internal sensors, and connected sensors.

Battery Life Mode

Up to 12 days Smartwatch mode with activity tracking and 24/7 wrist-

based heart rate monitoring

Up to 19 hours GPS mode with wrist-based heart rate

Up to 8 hours GPS mode with wrist-based heart rate and streaming

music

Up to 42 hours UltraTrac GPS mode with gyro-based dead reckoning

From -20º to 45ºC (from -4º to 113ºF)

From 0º to 45ºC (from 32º to 113ºF)

2.4 GHz @ 19 dBm nominal, 13.56 MHz @

-36 dBm nominal

Avoid extreme shock and harsh treatment, because it can degrade the life of the product.

Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage.

Cleaning the Device

NOTICE

Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger. Corrosion can prevent charging and data transfer.

Wipe the device using a cloth dampened with a mild

detergent solution. Wipe it dry.

After cleaning, allow the device to dry completely.

TIP: For more information, go to www.garmin.com/fitandcare.

Cleaning the Leather Bands

Wipe the leather bands with a dry cloth.

Use a leather conditioner to clean the leather bands.

Changing Hinged QuickFit® Accessories

Slide the latch on the hinged QuickFit strap, and remove the

strap from the watch.

Data Management

NOTE: The device is not compatible with Windows 95, 98, Me,

Windows NT®, and Mac® OS 10.3 and earlier.

Deleting Files

NOTICE

If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted.

Open the Garmin drive or volume.

If necessary, open a folder or volume.

Select a file.

Press the Delete key on your keyboard.

NOTE: Mac operating systems provide limited support for

MTP file transfer mode. You must open the Garmin drive on a Windows operating system. You should use the Garmin Express application to remove music files from your device.

Device Maintenance

Device Care

NOTICE

Do not use a sharp object to clean the device. Avoid chemical cleaners, solvents, and insect repellents that can

damage plastic components and finishes. Thoroughly rinse the device with fresh water after exposure to

chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.

Avoid pressing the keys under water. Keep the leather band clean and dry. Avoid swimming or

showering with the leather band. Exposure to water or sweat can damage or discolor the leather band. Use silicone bands as an alternative.

Align the new hinged strap with the watch.

Press the strap into place.

NOTE: Make sure the strap is secure. The latch should close

over the watch pin.

Changing Integrated QuickFit Accessories

Pull to open the latch, and remove the integrated QuickFit

strap or bracelet from the watch.

Pull to open the latch on the integrated strap or bracelet, and

align the new strap or bracelet with the watch. Close the latch over the watch pin.

34 Device Information

Page 41

NOTE: Make sure the strap or bracelet is secure. There should be a small gap between the latch and the strap or bracelet.

Troubleshooting

My device is in the wrong language

You can change the device language selection if you have accidently selected the wrong language on the device.

Hold MENU.

Scroll down to the last item in the list, and select START.

Scroll down to the second to last item in the list, and select

START. Select START.

Select your language.

Is my smartphone compatible with my device?

The MARQ device is compatible with smartphones using Bluetooth wireless technology.

Go to www.garmin.com/ble for compatibility information.

My phone will not connect to the device

If your phone will not connect to the device, you can try these tips.

• Turn off your smartphone and your device, and turn them back on again.

• Enable Bluetooth technology on your smartphone.

• Update the Garmin Connect Mobile app to the latest version.

• Remove your device from the Garmin Connect Mobile app to retry the pairing process.

If you are using an Apple device, you should also remove your device from the Bluetooth settings on your smartphone.

• Bring your smartphone within 10 m (33 ft.) of the device.

• On your smartphone, open the Garmin Connect Mobile app, select or , and select Garmin Devices > Add Device to enter pairing mode.

• On your device, hold LIGHT, and select to turn on Bluetooth technology and enter pairing mode.

Can I use my Bluetooth sensor with my watch?

The device is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin device, you must pair the device and sensor. After they are paired, the device connects to the sensor automatically when you start an activity and the sensor is active and within range.

Hold MENU.

Select Sensors & Accessories > Add New.

Select an option:

• Select Search All.

• Select your sensor type. You can customize the optional data fields (Customizing the

Data Screens, page 26).

My headphones will not connect to the device

If your headphones were previously connected to your smartphone using Bluetooth technology, they may connect to your smartphone before connecting to your device. You can try these tips.

• Turn off Bluetooth technology on your smartphone. Refer to the owner's manual for your smartphone for more

information.

• Stay 10 m (33 ft.) away from your smartphone while connecting headphones to your device.

• Pair your headphones with your device (Connecting

Headphones using Bluetooth Technology, page 10).

My music cuts out or my headphones do not stay connected

When using a MARQ device connected to headphones using Bluetooth technology, the signal is strongest when there is a direct line of sight between the device and the antenna on the headphones.

• If the signal passes through your body, you may experience signal loss or your headphones may become disconnected.

• It is recommended to wear your headphones with the antenna on the same side of your body as your MARQ device.

Restarting Your Device

Hold LIGHT until the device turns off.

Hold LIGHT to turn on the device.

Resetting All Default Settings

You can reset all of the device settings to the factory default values.

Hold MENU.

Select System > Reset.

Select an option:

• To reset all of the device settings to the factory default

values and delete all user-entered information and activity history, select Delete Data and Reset Settings.

NOTE: If you have set up a Garmin Pay wallet, this option deletes the wallet from your device. If you have music stored on your device, this option deletes your stored music.

• To reset all of the device settings to the factory default

values and save all user-entered information and activity history, select Reset Default Settings.

Acquiring Satellite Signals

The device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically based on the GPS position.

TIP: For more information about GPS, go to www.garmin.com

/aboutGPS.

Go outdoors to an open area.

The front of the device should be oriented toward the sky. Wait while the device locates satellites.

It may take 30–60 seconds to locate satellite signals.

Troubleshooting 35

Page 42

Improving GPS Satellite Reception

• Frequently sync the device to your Garmin Connect account: ◦ Connect your device to a computer using the USB cable

and the Garmin Express application.

◦ Sync your device to the Garmin Connect Mobile app using

your Bluetooth enabled smartphone.

◦ Connect your device to your Garmin Connect account

using a Wi‑Fi wireless network.

While connected to your Garmin Connect account, the device downloads several days of satellite data, allowing it to quickly locate satellite signals.

• Take your device outside to an open area away from tall buildings and trees.

• Remain stationary for a few minutes.

The temperature reading is not accurate

Your body temperature affects the temperature reading for the internal temperature sensor. To get the most accurate temperature reading, you should remove the watch from your wrist and wait 20 to 30 minutes.

You can also use an optional tempe external temperature sensor to view accurate ambient temperature readings while wearing the watch.

Maximizing the Battery Life

You can do several things to extend the life of the battery.

• Reduce the backlight timeout (Changing the Backlight

Settings, page 32).

• Reduce the backlight brightness.

• Use UltraTrac GPS mode for your activity (UltraTrac,

page 28).

• Turn off Bluetooth wireless technology when you are not using connected features (Connected Features, page 5).

• When pausing your activity for a longer period of time, use the resume later option (Stopping an Activity, page 2).

• Turn off activity tracking (Turning Off Activity Tracking,

page 20).

• Use a watch face that is not updated every second. For example, use a watch face without a second hand

(Customizing the Watch Face, page 30).

• Limit the smartphone notifications the device displays (Managing Notifications, page 6).

• Stop broadcasting heart rate data to paired Garmin devices (Broadcasting Heart Rate Data to Garmin Devices, page 11).

• Turn off wrist-based heart rate monitoring (Turning Off the

Wrist-based Heart Rate Monitor, page 11).

NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes and calories burned.

• Turn on manual pulse oximeter readings on the MARQ device (Turning On Manual Acclimation Mode, page 17).

• Carry the device in your pocket when pushing a stroller or lawn mower.

• Carry the device in your pocket when actively using your hands or arms only.

NOTE: The device may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping your hands, as steps.

The step counts on my device and my Garmin Connect account don't match

The step count on your Garmin Connect account updates when you synchronize your device.

Select an option:

• Synchronize your step count with the Garmin Connect

application (Using Garmin Connect on Your Computer,

page 7).

• Synchronize your step count with the Garmin Connect

Mobile app (Manually Syncing Data with Garmin Connect

Mobile, page 7).

Wait while the device synchronizes your data.

Synchronizing can take several minutes. NOTE: Refreshing the Garmin Connect Mobile app or the

Garmin Connect application does not synchronize your data or update your step count.

The floors climbed amount does not seem accurate

Your device uses an internal barometer to measure elevation changes as you climb floors. A floor climbed is equal to 3 m (10 ft.).

• Avoid holding handrails or skipping steps while climbing stairs.

• In windy environments, cover the device with your sleeve or jacket as strong gusts can cause erratic readings.

My intensity minutes are flashing

When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes flash.

Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.

Getting More Information

You can find more information about this product on the Garmin website.

• Go to support.garmin.com for additional manuals, articles, and software updates.

• Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts.

• Go to www.garmin.com/ataccuracy. This is not a medical device.

Appendix

Activity Tracking

For more information about activity tracking accuracy, go to

garmin.com/ataccuracy.

My daily step count does not appear

The daily step count is reset every night at midnight.

If dashes appear instead of your step count, allow the device to acquire satellite signals and set the time automatically.

My step count does not seem accurate

If your step count does not seem accurate, you can try these tips.

• Wear the device on your non-dominant wrist.

36 Appendix

Data Fields

%FTP: The current power output as a percentage of functional

threshold power.

%HRR: The percentage of heart rate reserve (maximum heart

rate minus resting heart rate).

10s Avg. Power: The 10-second moving average of power

output.

10s Avg Balance: The 10-second moving average of the left/

right power balance.

24-Hour Max.: The maximum temperature recorded in the last

24 hours from a compatible temperature sensor.

Page 43

24-Hour Min.: The minimum temperature recorded in the last

24 hours from a compatible temperature sensor.

30s Avg. Power: The 30-second moving average of power

output.

30s Avg Balance: The 30-second moving average of the left/

right power balance.

3s Avg. Balance: The three-second moving average of the left/

right power balance.

3s Avg. Power: The 3-second moving average of power output. 500m Pace: The current rowing pace per 500 meters. Aerobic TE: The impact of the current activity on your aerobic

fitness level.

Anaerobic TE: The impact of the current activity on your

anaerobic fitness level.

Average HR: The average heart rate for the current activity. Average Pace: The average pace for the current activity. Average Power: The average power output for the current

activity.

Average Swolf: The average swolf score for the current activity.

Your swolf score is the sum of the time for one length plus the number of strokes for that length (Swim Terminology,

page 4). In open water swimming, 25 meters is used to

calculate your swolf score.

Avg. %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the current activity.

Avg. 500m Pace: The average rowing pace per 500 meters for

the current activity.

Avg. Ascent: The average vertical distance of ascent since the

last reset.

Avg. Balance: The average left/right power balance for the

current activity.

Avg. Cadence: Cycling. The average cadence for the current

activity.

Avg. Cadence: Running. The average cadence for the current

activity.

Avg. Descent: The average vertical distance of descent since

the last reset.

Avg. GCT Bal.: The average ground contact time balance for

the current session.

Avg. L. PP: The average power phase angle for the left leg for

the current activity.

Avg. L. PPP: The average power phase peak angle for the left

leg for the current activity.

Avg. Lap Time: The average lap time for the current activity. Avg. Moving Speed: The average speed when moving for the

current activity.

Avg. Nautical Speed: The average speed in knots for the

current activity.

Avg. Overall Speed: The average speed for the current activity,

including both moving and stopped speeds.

Avg. PCO: The average platform center offset for the current

activity.

Avg. R. PP: The average power phase angle for the right leg for

the current activity.

Avg. R. PPP: The average power phase peak angle for the right

leg for the current activity.

Avg. Speed: The average speed for the current activity. Avg. Stride Len.: The average stride length for the current

session.

Avg. Strk/Len: The average number of strokes per pool length

during the current activity.

Avg. Strk Rate: Paddle sports. The average number of strokes

per minute (spm) during the current activity.

Avg. Vert. Osc.: The average amount of vertical oscillation for

the current activity.

Avg. Vert. Ratio: The average ratio of vertical oscillation to

stride length for the current session.

Avg Dist Per Stk: Swimming. The average distance traveled

per stroke during the current activity.

Avg Dist Per Stk: Paddle sports. The average distance traveled

per stroke during the current activity.

Avg GCT: The average amount of ground contact time for the

current activity.

Avg HR %Max.: The average percentage of maximum heart

rate for the current activity.

Balance: The current left/right power balance. Battery Level: The remaining battery power. Bearing: The direction from your current location to a

destination. You must be navigating for this data to appear.

Cadence: Cycling. The number of revolutions of the crank arm.

Your device must be connected to a cadence accessory for this data to appear.

Cadence: Running. The steps per minute (right and left). Calories: The amount of total calories burned. Compass Hdg.: The direction you are moving based on the

compass.

Course: The direction from your starting location to a

destination. Course can be viewed as a planned or set route. You must be navigating for this data to appear.

Dest. Location: The position of your final destination. Dest. Wpt: The last point on the route to the destination. You

must be navigating for this data to appear.

Di2 Battery: The remaining battery power of a Di2 sensor. Dist. Per Stroke: Paddle sports. The distance traveled per

stroke.

Dist. Remaining: The remaining distance to the final

destination. You must be navigating for this data to appear.

Distance: The distance traveled for the current track or activity. Distance To Next: The remaining distance to the next waypoint

on the route. You must be navigating for this data to appear.

Elapsed Time: The total time recorded. For example, if you start

the timer and run for 10 minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes, your elapsed time is 35 minutes.

Elevation: The altitude of your current location above or below

sea level.

Estimated Total Distance: The estimated distance from the

start to the final destination. You must be navigating for this data to appear.

ETA: The estimated time of day when you will reach the final

destination (adjusted to the local time of the destination). You must be navigating for this data to appear.

ETA at Next: The estimated time of day when you will reach the

next waypoint on the route (adjusted to the local time of the waypoint). You must be navigating for this data to appear.

ETE: The estimated time remaining until you reach the final

destination. You must be navigating for this data to appear.

Floors Climbed: The total number of floors climbed up for the

day.

Floors Descended: The total number of floors climbed down for

the day.

Floors per Minute: The number of floors climbed up per minute. Front: The front bike gear from a gear position sensor.

Appendix 37

Page 44

GCT: The amount of time in each step that you spend on the

ground while running, measured in milliseconds. Ground contact time is not calculated while walking.

GCT Balance: The left/right balance of ground contact time

while running.

Gear Battery: The battery status of a gear position sensor. Gear Combo: The current gear combination from a gear

position sensor.

Gear Ratio: The number of teeth on the front and rear bike

gears, as detected by a gear position sensor.

Gears: The front and rear bike gears from a gear position

sensor.

Glide Ratio: The ratio of horizontal distance traveled to the

change in vertical distance.

Glide Ratio Dest.: The glide ratio required to descend from your

current position to the destination elevation. You must be navigating for this data to appear.

GPS: The strength of the GPS satellite signal. GPS Elevation: The altitude of your current location using GPS. GPS Heading: The direction you are moving based on GPS. Grade: The calculation of rise (elevation) over run (distance).

For example, if for every 3 m (10 ft.) you climb you travel 60 m (200 ft.), the grade is 5%.

Heading: The direction you are moving. Heart Rate: Your heart rate in beats per minute (bpm). Your

device must be connected to a compatible heart rate monitor.

HR %Max.: The percentage of maximum heart rate. HR Zone: The current range of your heart rate (1 to 5). The

default zones are based on your user profile and maximum heart rate (220 minus your age).

Int. Avg. %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the current swim interval.

Int. Avg. %Max.: The average percentage of maximum heart

rate for the current swim interval.

Int. Avg. HR: The average heart rate for the current swim

interval.

Int. Distance: The distance traveled for the current interval. Int. Max. %HRR: The maximum percentage of heart rate

reserve (maximum heart rate minus resting heart rate) for the current swim interval.

Int. Max. %Max.: The maximum percentage of maximum heart

rate for the current swim interval.

Int. Max. HR: The maximum heart rate for the current swim

interval.

Int. Pace: The average pace for the current interval. Int. Swolf: The average swolf score for the current interval. Intensity Factor: The Intensity Factor™ for the current activity. Interval Lengths: The number of pool lengths completed during

the current interval.

Interval Time: The stopwatch time for the current interval. Int Strk/Len: The average number of strokes per pool length

during the current interval.

Int Strk Rate: The average number of strokes per minute (spm)

during the current interval.

Int Strk Type: The current stroke type for the interval. L. Lap HR %Max.: The average percentage of maximum heart

rate for the last completed lap.

L. Lap Stk. Rate: Swimming. The average number of strokes

per minute (spm) during the last completed lap.

L. Lap Stk. Rate: Paddle sports. The average number of

strokes per minute (spm) during the last completed lap.

L. Lap Strokes: Swimming. The total number of strokes for the

last completed lap.

L. Lap Strokes: Paddle sports. The total number of strokes for

the last completed lap.

L. Lap Swolf: The swolf score for the last completed lap. L. Len. Stk. Rate: The average number strokes per minute

(spm) during the last completed pool length.

L. Len. Stk. Type: The stroke type used during the last

completed pool length.

L. Len. Strokes: The total number of strokes for the last

completed pool length.

Lap %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the current lap.

Lap 500m Pace: The average rowing pace per 500 meters for

the current lap.

Lap Ascent: The vertical distance of ascent for the current lap. Lap Balance: The average left/right power balance for the

current lap.

Lap Cadence: Cycling. The average cadence for the current

lap.

Lap Cadence: Running. The average cadence for the current

lap.

Lap Descent: The vertical distance of descent for the current

lap.

Lap Distance: The distance traveled for the current lap. Lap Dist Per Stk: Swimming. The average distance traveled per

stroke during the current lap.

Lap Dist Per Stk: Paddle sports. The average distance traveled

per stroke during the current lap.

Lap GCT: The average amount of ground contact time for the

current lap.

Lap GCT Bal.: The average ground contact time balance for the

current lap.

Lap HR: The average heart rate for the current lap. Lap HR %Max.: The average percentage of maximum heart

rate for the current lap.

Lap L. PP: The average power phase angle for the left leg for

the current lap.

Lap L. PPP: The average power phase peak angle for the left

leg for the current lap.

Lap NP: The average Normalized Power for the current lap. Lap Pace: The average pace for the current lap. Lap PCO: The average platform center offset for the current lap. Lap Power: The average power output for the current lap. Lap R. PP: The average power phase angle for the right leg for

the current lap.

Lap R. PPP: The average power phase peak angle for the right

leg for the current lap.

Laps: The number of laps completed for the current activity. Lap Speed: The average speed for the current lap. Lap Stride Len.: The average stride length for the current lap. Lap Strk Rate: Swimming. The average number of strokes per

minute (spm) during the current lap.

Lap Strk Rate: Paddle sports. The average number of strokes

per minute (spm) during the current lap.

Lap Strokes: Swimming. The total number of strokes for the

current lap.

Lap Strokes: Paddle sports. The total number of strokes for the

current lap.

Lap Swolf: The swolf score for the current lap.

38 Appendix

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Lap Time: The stopwatch time for the current lap. Lap Vert. Osc.: The average amount of vertical oscillation for

the current lap.

Lap Vert. Ratio: The average ratio of vertical oscillation to stride

length for the current lap.

Last Lap %HRR: The average percentage of heart rate reserve

(maximum heart rate minus resting heart rate) for the last completed lap.

Last Lap Ascent: The vertical distance of ascent for the last

completed lap.

Last Lap Cad.: Cycling. The average cadence for the last

completed lap.

Last Lap Cad.: Running. The average cadence for the last

completed lap.

Last Lap Descent: The vertical distance of descent for the last

completed lap.

Last Lap Dist.: The distance traveled for the last completed lap. Last Lap HR: The average heart rate for the last completed lap. Last Lap NP: The average Normalized Power for the last

completed lap.

Last Lap Pace: The average pace for the last completed lap. Last Lap Power: The average power output for the last

completed lap.

Last Lap Speed: The average speed for the last completed lap. Last Lap Time: The stopwatch time for the last completed lap. Last Len. Pace: The average pace for your last completed pool

length.

Last Len. Swolf: The swolf score for the last completed pool

length.

Lat/Lon: The current position in latitude and longitude

regardless of the selected position format setting.

Left PP: The current power phase angle for the left leg. Power

phase is the pedal stroke region where positive power is produced.

Left PPP: The current power phase peak angle for the left leg.

Power phase peak is the angle range over which the rider produces the peak portion of the driving force.

Lengths: The number of pool lengths completed during the

current activity.

LL 500m Pace: The average rowing pace per 500 meters for

the last lap.

L Lap Dist P Stk: Swimming. The average distance traveled per

stroke during the last completed lap.

L Lap Dist P Stk: Paddle sports. The average distance traveled

per stroke during the last completed lap.

Location: The current position using the selected position

format setting.

Max. Ascent: The maximum rate of ascent in feet per minute or

meters per minute since the last reset.

Max. Descent: The maximum rate of descent in meters per

minute or feet per minute since the last reset.

Max. Elevation: The highest elevation reached since the last

reset.

Max. Lap Power: The top power output for the current lap. Max. Nautical Speed: The maximum speed in knots for the

current activity.

Maximum Speed: The top speed for the current activity. Max Power: The top power output for the current activity. Min. Elevation: The lowest elevation reached since the last

reset.

Moving Time: The total time moving for the current activity.

Multisport Time: The total time for all sports in a multisport

activity, including transitions.

Muscle O2 Sat. %: The estimated muscle oxygen saturation

percentage for the current activity.

Nautical Dist: The distance traveled in nautical meters or

nautical feet.

Nautical Speed: The current speed in knots. Next Waypoint: The next point on the route. You must be

navigating for this data to appear.

NP: The Normalized Power™ for the current activity. Off Course: The distance to the left or right by which you have

strayed from the original path of travel. You must be navigating for this data to appear.

Pace: The current pace. PCO: The platform center offset. Platform center offset is the

location on the pedal platform where force is applied.

Pedal Smooth.: The measurement of how evenly a rider is

applying force to the pedals throughout each pedal stroke.

Perform. Cond.: The performance condition score is a real-time

assessment of your ability to perform.

Power: The current power output in watts. Power to Weight: The current power measured in watts per

kilogram.

Power Zone: The current range of power output (1 to 7) based

on your FTP or custom settings.

Rear: The rear bike gear from a gear position sensor. Repeat On: The timer for the last interval plus the current rest

(pool swimming).

Reps: During a strength training activity, the number of

repetitions in a workout set.

Rest Timer: The timer for the current rest (pool swimming). Right PP: The current power phase angle for the right leg.

Power phase is the pedal stroke region where positive power is produced.

Right PPP: The current power phase peak angle for the right

leg. Power phase peak is the angle range over which the rider produces the peak portion of the driving force.

Set Timer: During a strength training activity, the amount of time

spent in the current workout set.

Speed: The current rate of travel. Stopped Time: The total time stopped for the current activity. Stride Length: The length of your stride from one footfall to the

next, measured in meters.

Stroke Rate: Swimming. The number of strokes per minute

(spm).

Stroke Rate: Paddle sports. The number of strokes per minute

(spm).

Strokes: Swimming. The total number of strokes for the current

activity.

Strokes: Paddle sports. The total number of strokes for the

current activity.

Sunrise: The time of sunrise based on your GPS position. Sunset: The time of sunset based on your GPS position. Temperature: The temperature of the air. Your body

temperature affects the temperature sensor. You can pair a tempe sensor with your device to provide a consistent source of accurate temperature data.

Time in Zone: The time elapsed in each heart rate or power

zone.

Time of Day: The time of day based on your current location

and time settings (format, time zone, daylight saving time).

Timer: The current time of the countdown timer.

Appendix 39

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Time Seat.: The time spent seated while pedaling for the current

activity.

Time Seat. Lap: The time spent seated while pedaling for the

current lap.

Time Stand.: The time spent standing while pedaling for the

current activity.

Time Stand. Lap: The time spent standing while pedaling for

the current lap.

Time to Next: The estimated time remaining before you reach

the next waypoint in the route. You must be navigating for this data to appear.

Torque Eff.: The measurement of how efficiently a rider is

pedaling.

Total Ascent: The total elevation distance ascended since the

last reset.

Total Descent: The total elevation distance descended since

TSS: The Training Stress Score™ for the current activity. V Dist to Dest: The elevation distance between your current

position and the final destination. You must be navigating for this data to appear.

Vert. Spd.: The rate of ascent or descent over time. Vertical Osc.: The amount of bounce while you are running.

The vertical motion of your torso, measured in centimeters for each step.

Vertical Ratio: The ratio of vertical oscillation to stride length. Vert Spd to Tgt: The rate of ascent or descent to a

predetermined altitude. You must be navigating for this data to appear.

VMG: The speed at which you are closing on a destination along

a route. You must be navigating for this data to appear.

Work: The accumulated work performed (power output) in

kilojoules.

the last reset.

Total Hemoglobin: The estimated muscle oxygen total for the

current activity.

VO2 Max. Standard Ratings

These tables include standardized classifications for VO2 max. estimates by age and gender.

Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 55.4 54 52.5 48.9 45.7 42.1

Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7

Good 60 45.4 44 42.4 39.2 35.5 32.3

Fair 40 41.7 40.5 38.5 35.6 32.3 29.4

Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4

Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 49.6 47.4 45.3 41.1 37.8 36.7

Excellent 80 43.9 42.4 39.7 36.7 33 30.9

Good 60 39.5 37.8 36.3 33 30 28.1

Fair 40 36.1 34.4 33 30.1 27.5 25.9

Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9

Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.

FTP Ratings

These tables include classifications for functional threshold power (FTP) estimates by gender.

Males Watts per Kilogram (W/kg)

Superior 5.05 and greater

Excellent From 3.93 to 5.04

Good From 2.79 to 3.92

Fair From 2.23 to 2.78

Untrained Less than 2.23

Females Watts per Kilogram (W/kg)

Superior 4.30 and greater

Excellent From 3.33 to 4.29

Good From 2.36 to 3.32

Fair From 1.90 to 2.35

Untrained Less than 1.90

FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power Meter (Boulder, CO: VeloPress, 2010).

Wheel Size and Circumference

Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in

The tire size is marked on both sides of the tire. This is not a comprehensive list. You can also measure the circumference of your wheel or use one of the calculators available on the internet.

Tire Size Wheel Circumference (mm)

20 × 1.75 1515

20 × 1-3/8 1615

22 × 1-3/8 1770

22 × 1-1/2 1785

24 × 1 1753

24 × 3/4 Tubular 1785

24 × 1-1/8 1795

24 × 1.75 1890

24 × 1-1/4 1905

24 × 2.00 1925

24 × 2.125 1965

26 × 7/8 1920

26 × 1-1.0 1913

26 × 1 1952

26 × 1.25 1953

26 × 1-1/8 1970

26 × 1.40 2005

26 × 1.50 2010

the speed sensor settings.

40 Appendix

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Tire Size Wheel Circumference (mm)

26 × 1.75 2023

26 × 1.95 2050

26 × 2.00 2055

26 × 1-3/8 2068

26 × 2.10 2068

26 × 2.125 2070

26 × 2.35 2083

26 × 1-1/2 2100

26 × 3.00 2170

27 × 1 2145

27 × 1-1/8 2155

27 × 1-1/4 2161

27 × 1-3/8 2169

29 x 2.1 2288

29 x 2.2 2298

29 x 2.3 2326

650 x 20C 1938

650 x 23C 1944

650 × 35A 2090

650 × 38B 2105

650 × 38A 2125

700 × 18C 2070

700 × 19C 2080

700 × 20C 2086

700 × 23C 2096

700 × 25C 2105

700C Tubular 2130

700 × 28C 2136

700 × 30C 2146

700 × 32C 2155

700 × 35C 2168

700 × 38C 2180

700 × 40C 2200

700 × 44C 2235

700 × 45C 2242

700 × 47C 2268

Symbol Definitions

These symbols may appear on the device or accessory labels.

Alternating current. The device is suitable for alternating current.

Direct current. The device is suitable for direct current only.

Fuse. Indicates a fuse specification or location.

WEEE disposal and recycling symbol. The WEEE symbol is attached to the product in compliance with the EU directive 2012/19/EU on Waste Electrical and Electronic Equipment (WEEE). It is intended to deter the improper disposal of this product and to promote reuse and recycling.

Appendix 41

Page 48

Index

accessories 32, 33, 35, 36 activities 2, 3, 25, 28

custom 2, 4 favorites 2 saving 2

starting 2 activity tracking 19, 20 alarms 22, 26 alert 3 alerts 20, 23, 26, 27, 32

heart rate 11 altimeter 25, 31

calibrating 31 ANT+ sensors 32, 33 applications 5, 7, 8

smartphone 1 assistance 8 auto climb 28 Auto Lap 27 Auto Pause 27 auto scroll 28

backlight 1, 32 bands 34 barometer 25, 31

calibrating 31 battery 34

charging 1

life 34

maximizing 2, 6, 28, 36 bike sensors 33 Bluetooth sensors 32 Bluetooth technology 3, 5, 6, 8, 35

headphones 10, 35 Body Battery 17

cadence 3, 12

alerts 27

sensors 33 calendar 20 calibrating

altimeter 31

compass 30 calorie, alerts 27 charging 1 cleaning the device 12, 34 clock 22, 23 compass 23, 25, 30, 31

calibrating 30 computer 10 Connect IQ 8 connecting 6, 8 contacts, adding 8 controls menu 1, 30 coordinates 23 countdown timer 22 courses

creating 23

playing 4

selecting 4 customizing the device 26, 30, 32

data

pages 26

sharing 33

storing 6–8

transferring 6–8

uploading 7 data fields 8 deleting

all user data 34

history 25

personal records 22

distance 28

alerts 27, 32 dogleg 5 drills 4

emergency contacts 8 extended display 33

fitness 15 foot pod 33

Garmin Connect 1, 5–8, 20

storing data 7 Garmin Express 1, 8

updating software 1 Garmin Pay 8, 9 GLONASS 32 goals 21, 22 GPS 28, 32

signal 35, 36 green view, pin location 5 ground contact time 12 GroupTrack 7, 31

hazards 5 heading setting 31 headphones 35

Bluetooth technology 10, 35

connecting 10 heart rate 10, 11

alerts 11, 27

monitor 10–15

pairing sensors 11

zones 14, 18, 25 history 25

deleting 25

sending to computer 6–8

incident detection 8 indoor training 2 inReach remote 29 inReach remote 29 intensity minutes 19, 36 intervals 4

workouts 20, 21

jumpmaster 3

keys 1, 32

customizing 28

lactate threshold 13, 14, 16 language 32 layup 5 lengths 4 LiveTrack 7, 8 locations 23

deleting 23

editing 23

saving 23, 24

main menu, customizing 29 man overboard (MOB) 24 map 24, 27, 31 map points. See points of interest (POI) maps 26, 31

browsing 24

navigating 24

updating 1 marine 31 measurements 5 measuring a shot 5 menu 1

metronome 3 MOB 24 Move IQ 20 multisport 2, 4, 25 music 9, 10

loading 9, 10 playing 10 services 9, 10

music controls 10

navigating 23 navigation 23, 25, 26, 31, 32

Sight 'N Go 24

stopping 24 NFC 9 north reference 30 notifications 6

phone calls 6

text messages 6

odometer 5, 25 oxygen saturation 17, 18

pairing

ANT+ sensors 11

Bluetooth sensors 35

sensors 32

smartphone 1, 35 payments 8, 9 performance condition 13, 16 personal records 22

deleting 22 phone calls 6 points of interest (POI) 23, 25 power (force) 14

alerts 27

meters 15–17, 33, 40

zones 19 profiles 2

user 18 projected finish time 15 pulse oximeter 10, 17, 18, 20

race predictor 13 racing 22 recovery 13, 15 resetting the device 35 routes 23

settings 27 running dynamics 12, 13

safety information 8 satellite signals 35, 36 saving activities 3 scorecard 5 screen 32 segments 21 settings 18, 20, 25, 27–32, 35 sharing data 33 shortcuts 1, 30 Sight 'N Go 24 skiing

alpine 3

snowboarding 3 sleep mode 19 smartphone 7, 8, 28, 35

applications 5, 8

pairing 1, 35 snowboarding 3 software

license 32

updating 1, 7

version 32 specifications 34 speed 28 speed and cadence sensors 33

42 Index

Page 49

statistics 5 stopwatch 22 storing data 6–8 stress level 13, 16, 17, 30 stress score 16, 17 stride length 12 strokes 4 sunrise and sunset times 23 swimming 4 swing analysis 5 swolf score 4 system settings 32

target 21 tempe 33, 36 temperature 33, 36 text messages 6 time

alerts 27 settings 32

zones and formats 32 time zones 23 timer 3, 25

countdown 22 tones 3, 22 TracBack 2, 24 tracking 8, 18 tracks 23 training 5, 20–22

calendar 20

plans 20 Training Effect 13, 15 training load 13, 15 training status 13, 14 treadmill 2 triathlon training 4 troubleshooting 10, 11, 13, 17, 18, 35, 36

UltraTrac 28 unit ID 32 units of measure 32 updates, software 7 uploading data 7 USB 7 user data, deleting 34 user profile 18

vertical oscillation 12, 13 vertical ratio 12, 13 VIRB remote 29 Virtual Partner 21, 22 VO2 max. 13–15, 40

wallet 9 watch faces 8, 30 watch mode 28 water resistance 34 waypoints 25

projecting 23 wheel sizes 40 Wi‑Fi 8

connecting 8 widgets 1, 8, 11, 17, 28, 30 workouts 20

loading 20

zones

heart rate 18

power 19

time 23

Index 43

Page 50

support.garmin.com

March 2019

190-02359-09_0A