Garmin 03525 Users Manual

AFT

FORERUNNER

Owner’s Manual

945

DRAFT

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+®, other countries. Connect IQ™, 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. Advance heartbeat analytics by Firstbeat. Shimano® and of Strava, Inc. 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.

M/N: A03191

Training Stress Score

Garmin Connect

Auto Lap

™

Intensity Factor

Auto Pause

™

Garmin Express

Edge

™

, and

Normalized Power

Forerunner

™

Garmin Move IQ

inReach

™

are trademarks of Peaksware, LLC. Wi‑Fi® is a registered mark of Wi-Fi Alliance Corporation. Windows® is a

, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and

VIRB

™

HRM-Run

™

, HRM-Tri™, HRM-Swim™, QuickFit™, tempe™, TrueUp™, TruSwing™, Varia™, Varia Vision™,

™

are trademarks of Shimano, Inc. STRAVA and Strava™ are trademarks

Di2

DRAFT

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

Keys............................................................................................ 1

GPS Status and Status Icons................................................ 1

Going for a Run.......................................................................... 1

Activities and Apps........................................................ 1

Starting an Activity...................................................................... 1

Tips for Recording Activities.................................................. 1

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

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

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

Outdoor Activities........................................................................2

Multisport............................................................................... 2

Triathlon Training.............................................................. 2

Creating a Multisport Activity.............................................2

Tips for Triathlon Training or Using Multisport

Activities............................................................................ 2

Swimming.............................................................................. 2

Swim Terminology.............................................................2

Stroke Types..................................................................... 3

Tips for Swimming Activities............................................. 3

Resting During Pool Swimming.........................................3

Training with the Drill Log..................................................3

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

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

Golfing....................................................................................3

Playing Golf....................................................................... 3

Hole Information................................................................ 3

Moving the Flag.................................................................4

Viewing Measured Shots.................................................. 4

Viewing Layup and Dogleg Distances.............................. 4

Keeping Score...................................................................4

Updating a Score.............................................................. 4

TruSwing™....................................................................... 4

Using the Golf Odometer.................................................. 4

Tracking Statistics............................................................. 4

Training........................................................................... 4

Workouts.....................................................................................4

Following a Workout From the Web.......................................4

Starting a Workout................................................................. 4

About the Training Calendar.................................................. 4

Using Garmin Connect Training Plans.............................. 4

Interval Workouts................................................................... 5

Creating an Interval Workout............................................ 5

Starting an Interval Workout..............................................5

Stopping an Interval Workout............................................ 5

Using Virtual Partner®................................................................ 5

Setting a Training Target............................................................ 5

Cancelling a Training Target.................................................. 5

Racing a Previous Activity.......................................................... 5

Personal Records....................................................................... 5

Viewing Your Personal Records............................................ 6

Restoring a Personal Record................................................. 6

Clearing a Personal Record................................................... 6

Clearing All Personal Records............................................... 6

Segments....................................................................................6

Strava™ Segments................................................................ 6

Racing a Segment................................................................. 6

Viewing Segment Details....................................................... 6

Using the Metronome................................................................. 6

Extended Display Mode.............................................................. 6

Setting Up Your User Profile.......................................................6

Fitness Goals......................................................................... 7

About Heart Rate Zones........................................................ 7

Setting Your Heart Rate Zones......................................... 7

Letting the Device Set Your Heart Rate Zones................. 7

Heart Rate Zone Calculations........................................... 7

About Lifetime Athletes.......................................................... 7

Setting Your Power Zones..................................................... 7

Activity Tracking............................................................ 7

Auto Goal.................................................................................... 8

Using the Move Alert.................................................................. 8

Sleep Tracking............................................................................ 8

Using Automated Sleep Tracking.......................................... 8

Using Do Not Disturb Mode................................................... 8

Intensity Minutes......................................................................... 8

Earning Intensity Minutes.......................................................8

Garmin Move IQ™ Events.......................................................... 8

Activity Tracking Settings............................................................8

Turning Off Activity Tracking.................................................. 8

Heart Rate Features....................................................... 8

Wrist-based Heart Rate.............................................................. 8

Wearing the Device................................................................8

Tips for Erratic Heart Rate Data.............................................9

Viewing the Heart Rate Widget.............................................. 9

Broadcasting Heart Rate Data to Garmin® Devices.............. 9

Setting an Abnormal Heart Rate Alert....................................9

Turning Off the Wrist-based Heart Rate Monitor................... 9

HRM-Swim Accessory................................................................ 9

Heart Rate While Swimming.................................................. 9

Going for a Pool Swim...................................................... 9

Swimming in Open Water................................................. 9

Sizing the Heart Rate Monitor.............................................. 10

Putting On the Heart Rate Monitor.......................................10

Tips for Using the HRM-Swim Accessory............................ 10

Caring for the Heart Rate Monitor........................................ 10

HRM-Tri Accessory...................................................................10

Pool Swimming.................................................................... 10

Putting On the Heart Rate Monitor.......................................10

Data Storage........................................................................ 10

Caring for the Heart Rate Monitor........................................ 11

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

Running Dynamics....................................................................11

Training with Running Dynamics......................................... 11

Color Gauges and Running Dynamics Data........................ 11

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

Vertical Oscillation and Vertical Ratio Data.....................12

Tips for Missing Running Dynamics Data............................ 12

Performance Measurements.................................................... 12

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

Detecting Performance Measurements Automatically......... 13

Training Status..................................................................... 13

Tips for Getting Your Training Status.............................. 13

About VO2 Max. Estimates.................................................. 13

Recovery Time..................................................................... 14

Viewing Your Recovery Time.......................................... 14

Recovery Heart Rate........................................................... 14

Training Load....................................................................... 14

Viewing Your Predicted Race Times................................... 14

About Training Effect........................................................... 14

Viewing Your Heart Rate Variability Stress Score............... 14

Performance Condition........................................................ 15

Viewing Your Performance Condition............................. 15

Lactate Threshold................................................................ 15

Performing a Guided Test to Determine Your Lactate

Threshold........................................................................ 15

Getting Your FTP Estimate.................................................. 15

Conducting an FTP Test................................................. 15

Smart Features............................................................. 16

Table of Contents i

Pairing Your Smartphone with Your Device............................. 16

DRAFT

Tips for Existing Garmin Connect Users.............................. 16

Enabling Bluetooth Notifications.......................................... 16

Viewing Notifications....................................................... 16

Managing Notifications.................................................... 16

Turning Off the Bluetooth Smartphone Connection........ 16

Turning On and Off Smartphone Connection Alerts....... 16

Locating a Lost Mobile Device.................................................. 16

Widgets..................................................................................... 16

Viewing the Widgets............................................................ 17

Viewing the Controls Menu.................................................. 17

Customizing the Controls Menu........................................... 17

Viewing the Weather Widget................................................17

Opening the Music Controls.................................................17

Bluetooth Connected Features................................................. 17

Updating the Software Using Garmin Connect Mobile........ 18

Manually Syncing Data with Garmin Connect Mobile.......... 18

Starting a GroupTrack Session.................................................18

Tips for GroupTrack Sessions............................................. 18

Connect IQ Features................................................................ 18

Downloading Connect IQ Features Using Your Computer.. 18

Wi‑Fi Connected Features........................................................ 18

History........................................................................... 18

Using History............................................................................ 18

Multisport History................................................................. 19

Viewing Your Time in Each Heart Rate Zone...................... 19

Viewing Data Totals.................................................................. 19

Using the Odometer..................................................................19

Deleting History........................................................................ 19

Data Management.................................................................... 19

Deleting Files....................................................................... 19

Disconnecting the USB Cable..............................................19

Garmin Connect........................................................................19

Using Garmin Connect on Your Computer.......................... 20

Navigation..................................................................... 20

Courses.................................................................................... 20

Creating and Following a Course on Your Device............... 20

Saving Your Location............................................................... 20

Editing Your Saved Locations.............................................. 20

Deleting All Saved Locations............................................... 20

Navigating to Your Starting Point During an Activity................ 20

Navigating to the Starting Point of Your Last Saved Activity.... 20

Projecting a Waypoint............................................................... 20

Navigating to a Destination....................................................... 20

Marking and Starting Navigation to a Man Overboard

Location.................................................................................... 21

Navigating with Sight 'N Go...................................................... 21

Stopping Navigation................................................................. 21

Map........................................................................................... 21

Panning and Zooming the Map............................................ 21

Map Settings........................................................................ 21

Navigation Settings................................................................... 21

Customizing Map Features.................................................. 21

Heading Settings..................................................................21

Course Pointer................................................................ 21

Setting Up a Heading Bug................................................... 21

Setting Navigation Alerts......................................................21

ANT+ Sensors............................................................... 21

Pairing ANT+ Sensors.............................................................. 21

Foot Pod................................................................................... 22

Going for a Run Using a Foot Pod....................................... 22

Foot Pod Calibration............................................................ 22

Improving Foot Pod Calibration.......................................22

Calibrating Your Foot Pod Manually.................................... 22

Setting Foot Pod Speed and Distance................................. 22

Using an Optional Bike Speed or Cadence Sensor.................. 22

Training with Power Meters...................................................... 22

Using Electronic Shifters...........................................................22

Situational Awareness.............................................................. 22

tempe........................................................................................ 22

Customizing Your Device............................................ 23

Customizing Your Activity List.................................................. 23

Customizing the Widget Loop................................................... 23

Activity Settings........................................................................ 23

Customizing the Data Screens............................................ 23

Adding a Map to an Activity................................................. 23

Alerts.................................................................................... 23

Setting an Alert................................................................24

Auto Lap...............................................................................24

Marking Laps by Distance............................................... 24

Enabling Auto Pause®......................................................... 24

Enabling Auto Climb............................................................ 24

3D Speed and Distance....................................................... 25

Using Auto Scroll................................................................. 25

Changing the GPS Setting................................................... 25

GPS and Other Satellite Systems................................... 25

UltraTrac......................................................................... 25

Power Save Timeout Settings..............................................25

Removing an Activity or App.....................................................25

GroupTrack Settings................................................................. 25

Watch Face Settings.................................................................25

Customizing the Watch Face............................................... 25

System Settings........................................................................ 25

Time Settings....................................................................... 26

Changing the Backlight Settings.......................................... 26

Customizing the Hot Keys....................................................26

Changing the Units of Measure........................................... 26

Clock......................................................................................... 26

Setting the Time Manually................................................... 26

Setting an Alarm.................................................................. 26

Deleting an Alarm................................................................ 26

Starting the Countdown Timer............................................. 26

Using the Stopwatch............................................................ 26

Setting Clock Alerts..............................................................27

Syncing the Time with GPS................................................. 27

VIRB Remote............................................................................ 27

Controlling a VIRB Action Camera.......................................27

Controlling a VIRB Action Camera During an Activity......... 27

Device Information....................................................... 27

Charging the Device................................................................. 27

Specifications............................................................................28

Forerunner Specifications.................................................... 28

HRM-Swim Specifications and HRM-Tri Specifications....... 28

Device Care.............................................................................. 28

Cleaning the Device............................................................. 28

Replacing the HRM-Swim Battery and the HRM-Tri

Battery..................................................................................28

Changing the Bands................................................................. 28

Troubleshooting........................................................... 29

Viewing Device Information...................................................... 29

Viewing E-label Regulatory and Compliance Information.... 29

Product Updates....................................................................... 29

Setting Up Garmin Express................................................. 29

Getting More Information.......................................................... 29

Activity Tracking........................................................................29

My daily step count does not appear................................... 29

My step count does not seem accurate............................... 29

The step counts on my device and my Garmin Connect

account don't match............................................................. 29

The floors climbed amount does not seem accurate........... 29

ii Table of Contents

My intensity minutes are flashing......................................... 29

DRAFT

Acquiring Satellite Signals........................................................ 29

Improving GPS Satellite Reception......................................30

Restarting the Device............................................................... 30

Clearing User Data................................................................... 30

Restoring All Default Settings................................................... 30

Updating the Software Using Garmin Express......................... 30

My device is in the wrong language......................................... 30

Is my smartphone compatible with my device?........................ 30

My phone will not connect to the device................................... 30

Maximizing the Battery Life.......................................................30

The temperature reading is not accurate.................................. 30

How can I manually pair ANT+ sensors?................................. 31

Can I use my Bluetooth sensor with my watch?....................... 31

Appendix....................................................................... 31

Data Fields................................................................................31

VO2 Max. Standard Ratings..................................................... 34

FTP Ratings.............................................................................. 34

Wheel Size and Circumference................................................ 35

Symbol Definitions.................................................................... 35

Index.............................................................................. 36

Table of Contents iii

DRAFT

Introduction

DRAFT

WARNING

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

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

Keys

Important Safety and Product Information guide in the

Select

1 2 3 4

5 6

START, and select an activity.

Go outside, and wait while the device locates satellites.

Select

START to start the timer.

Go for a run.

After you complete your run, select STOP to stop the timer.

Select an option:

• Select Resume to restart the timer.

• Select Save to save the run and reset the timer. You can

select the run to view a summary.

LIGHT

START

STOP

BACK

DOWN Select to scroll through the widgets, data screens, options,

UP Select to scroll through the widgets, data screens, options,

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

Select to start and stop the timer. Select to choose an option or to acknowledge a message.

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

and settings. Hold to manually change sports during an activity.

and settings. Hold to view the menu.

• Select

• Select Discard

Resume Later to suspend the run and continue

recording later.

Lap to mark a lap.

> Yes

to delete the run.

Activities and Apps

GPS Status and Status Icons

The GPS status ring and icons temporarily overlay each data screen. For outdoor activities, the status ring turns green when GPS is ready. A flashing icon means the device is searching for a signal. A solid icon means the signal was found or the sensor is connected.

GPS GPS status

Battery status

Smartphone connection status

Wi‑Fi® technology status

Heart rate status

Foot pod status

Running Dynamics Pod status

Speed and cadence sensor status

Bike lights status

Bike radar status

Power meter status

tempe™ sensor status

VIRB® camera status

Going for a Run

The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (Charging the Device, page 27).

Introduction 1

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

page 18).

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

website (

Connect IQ Features,

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

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.

START to start the timer.

Select

NOTE:

you start the timer.

Tips for Recording Activities

• Charge the device before starting an activity (Charging the

Device, page 27)

The device does not record your activity data until

START.

• Select to record laps.

DRAFT

• 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 > Straight Line. 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.

Creating a Custom Activity

From the watch face, select START > Add.

Select an option:

• Select Copy 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 select an accent color or customize the data screens.

• Select Done

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

to save and use the custom activity.

to create your custom activity

Indoor Activities

Forerunner device can be used for training indoors, such as

The 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).

Outdoor Activities

Forerunner device comes preloaded with apps for outdoor

The activities, such as running and open water swimming. GPS is turned on for outdoor activities. You can add apps using default

2 Activities and Apps

activities, such as walking or rowing. You can also add custom sport apps to your device (Creating a Custom Activity, page 2).

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.

Triathlon Training

When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment, to time each segment, and to save the activity.

Select START > Triathlon.

Select START

Select at the beginning and end of each transition.

The transition feature can be turned on or off for the triathlon activity settings.

After you complete your activity, select STOP > Save.

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

Select Yes

Tips for Triathlon Training or Using Multisport Activities

• Select START

• Select to transition to the next activity. If transitions are turned on, the transition time is recorded

separately from the activity times.

• If necessary, select to start the next activity.

• Select UP

Swimming

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.

NOTE: The device is compatible with the HRM-Tri™ accessory and the HRM-Swim™ accessory (Heart Rate While Swimming,

page 9).

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

to start the timer.

to save and use the multisport activity.

to add the activity to your list of favorites.

to start your first activity.

or DOWN to view additional data pages.

NOTICE

meters. Swolf is a measurement of swimming efficiency and,

DRAFT

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

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 3)

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 , select the activity settings, and select Pool Size to change the size.

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

for pool swimming.

• Select 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 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 , 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 to start the drill timer.

After you complete a drill interval, select .

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 .

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

the swim training screens.

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

Activities and Apps 3

, page

23)

view run details from the paused screen or while the timer is running.

Start a skiing or snowboarding activity.

Hold .

Select View Runs.

Select

Jumpmaster

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.

Golfing

Playing Golf

Before you play a course for the first time, you must download it from the Garmin Connect Mobile app (Garmin Connect,

page 19)

Mobile app are updated automatically. Before you play golf, you should charge the device (

the Device, page 27)

1 2 3 4 5

Hole Information

Because pin locations change, the device calculates the distance to the front, middle, and back of the green, but not the actual pin location.

À Á Â Ã Ä

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.

WARNING

. Courses downloaded from the Garmin Connect

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.

Yes to keep score.

Select

UP or DOWN to scroll through the holes.

Select The device automatically transitions when you move to the

next hole. After you complete your activity, select START > End Round

> Yes.

Current hole number

Distance to the back of the green

Distance to the middle of the green

Distance to the front of the green

Par for the hole

Next hole

Previous hole

Charging

Moving the Flag

DRAFT

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

From the hole information screen, select START

2 3

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.

Viewing Layup and Dogleg Distances

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

Keeping Score

2 3 4

Updating a Score

2 3 4

TruSwing

The from your TruSwing device. Go 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.

1 2

Tracking Statistics

The while playing golf.

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.

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.

Select START Each layup and the distance until you reach each layup

appear on the screen.

NOTE:

them.

From the hole information screen, select START

Scorecard

The scorecard appears when you are on the green. Select

Select START to select a hole.

Select Your total score is updated.

From the hole information screen, select START

Scorecard

Select

Select Your total score is updated.

TruSwing feature allows you to view swing metrics recorded

Select START > Odometer.

If necessary, select

Stat Tracking feature enables detailed statistics tracking

> Layups

Distances are removed from the list as you pass

UP or DOWN to scroll through the holes.

UP or DOWN to set the score.

UP or DOWN to scroll through the holes.

START to select a hole.

UP or DOWN to change the score for that hole.

™

www.garmin.com/golf

Reset to reset the odometer to zero.

> Move

From the hole information screen, hold .

Select Options >

Stat Tracking

to enable tracking statistics.

Training

Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. You can create workouts using Garmin Connect 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

page 19)

Connect the device to your computer.

Go to www.garminconnect.com.

Create and save a new workout.

Select

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

Select an activity.

Hold .

Select Training > My Workouts.

Select a workout.

NOTE:

activity appear in the list. Select Do Workout.

Select

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

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

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

Connect the device to your computer.

From your

training plan. Review the training plan in your calendar.

Select , and follow the on-screen instructions.

Garmin Connect account (

Send to Device, and follow the on-screen

START.

Only workouts that are compatible with the selected

START to start the timer.

Garmin Connect Training Plans

Garmin Connect account, select and schedule a

Garmin Connect,

page

19).

4 Training

Interval Workouts

DRAFT

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

Select an activity.

Hold .

Select Training > Intervals

Select

7 8 9 10

11 12

Starting an Interval Workout

1 2 3 4 5 6

After you complete all of the intervals, a message appears.

Stopping an Interval Workout

• At any time, select to end an interval.

• At any time, select

• If you added a cool down to your interval workout, select

Distance, Time, or Open.

TIP: You can create an open-ended interval by selecting the

Open option. Select Duration, enter a distance or time interval value for

the workout, and select . Select

BACK.

Select Rest >

Select Distance, Time

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

• To add an open-ended cool down to your workout, select

Cool Down > On.

From the watch face, select START.

Select an activity.

Hold .

Select Training > Intervals

Select

START to start the timer.

When your interval workout has a warm up, select to begin the first interval.

Follow the on-screen instructions.

to end the interval workout.

Type

> On

STOP to stop the timer.

Using Virtual Partner

The

Virtual Partner feature 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 .

Select Settings

Select an activity.

Select the activity settings.

Select Data Screens >

Enter a pace or speed value.

Start your activity (Starting an Activity, page 1)

Select

Training 5

UP or DOWN to scroll to the Virtual Partner screen

and see who is leading.

> Activities & Apps

START.

> Edit > Interval > Type

, or Open.

> Do Workout

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 .

Select Training > Set a Target.

Select an option:

• Select Distance Only to select a preset distance or enter

a custom distance.

• Select

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 .

Select Cancel Target

Distance and Time to select a distance and time

target.

Distance and Pace or Distance and Speed to

select a distance and pace or speed target.

> Yes

Racing a Previous Activity

You can race a previously recorded or downloaded activity. This

Add New > Virtual Partner

feature works with the how far ahead or behind you are during the activity.

NOTE:

1 2 3 4 5

7 8

This feature is not available for all activities. From the watch face, select

Select an activity.

Hold .

Select Training > Race an Activity.

Select an option:

• Select

• Select Downloaded to select an activity you downloaded

Select the activity. The

finish time. Select

After you complete your activity, select START > Save.

From History to select a previously recorded

activity from your device.

from your Garmin Connect account.

Virtual Partner screen appears indicating your estimated

START to start the timer.

Virtual Partner feature so you can see

START.

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:

and best power (power meter required).

For cycling, personal records also include most ascent

Viewing Your Personal Records

DRAFT

Hold .

Select History > 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.

Hold .

Select History > Records.

Select a sport.

Select a record to restore.

Select Previous >

NOTE: This does not delete any saved activities.

Clearing a Personal Record

Hold .

Select History > 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

Hold .

Select History > Records.

NOTE: This does not delete any saved activities.

Select a sport.

Select Clear All Records > Yes.

The records are deleted for that sport only.

Yes

Segments

You can send running or cycling segments from your Garmin Connect 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 Forerunner 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 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.

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 linked, your activity is automatically sent to your Strava account so you can review the segment position.

account to your device. After a segment is saved to

Strava membership, go to the segments widget

Garmin Connect account and Strava account are

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.

Viewing Segment Details

Select START

Select an activity.

Hold .

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

• Select Elevation Plot

segment.

to view the segment on the map.

to view an elevation plot of the

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.

Hold .

Select Settings >

Select an activity.

Select the activity settings.

Select Metronome >

Select an option:

• Select Beats Per Minute

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

feature before you run. Go for a run (Going for a Run, page 1).

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

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

Activities & Apps

Status > On

to enter a value based on the

to listen to the metronome

to view the metronome

Extended Display Mode

You can use Extended Display mode to display data screens from your during a ride or triathlon. See your Edge owner's manual for more information.

Forerunner device on a compatible Edge® device

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 .

Select Settings >

Select an option.

User Profile

6 Training

Fitness Goals

DRAFT

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, 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.

7) to determine the best

page

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

Hold .

Select Settings

Select

You can use the Auto Detect feature to automatically record your maximum heart rate during an activity (

Performance Measurements Automatically,

Select LTHR

threshold heart rate. You can perform a guided test to estimate your lactate

threshold (Lactate Threshold, Auto Detect feature to automatically record your lactate threshold during an activity (Detecting Performance

Measurements Automatically, page 13)

Select

You can use the average resting heart rate measured by your device, or you can set a custom resting heart rate.

Select Zones >

Select an option:

• Select

Select a zone, and enter a value for each zone.

Select Add Sport Heart Rate

add separate heart rate zones (optional). Repeat steps 3 through 8 to add sport heart rate zones

(optional).

Activity Tracking 7

Garmin Connect account.

Detecting

13).

page

> User Profile > Heart Rate

Max. HR, and enter your maximum heart rate.

> Enter Manually

Resting HR, and enter your resting heart rate.

Based On

BPM to view and edit the zones in beats per

minute.

%Max. HR to view and edit the zones as a

percentage of your maximum heart rate.

%HRR to view and edit the zones as a percentage

of your heart rate reserve (maximum heart rate minus resting heart rate).

%LTHR to view and edit the zones as a percentage

of your lactate threshold heart rate.

, and enter your lactate

15). You can use the

page

, and select a sport profile to

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,

• 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

4 80–90% Fast pace and a bit

5 90–100% Sprinting pace,

6).

page

Perceived Exertion Benefits

rhythmic breathing

slightly deeper breathing, conversation possible

difficult to hold conversation

uncomfortable, breathing forceful

unsustainable for long period of time, labored breathing

Beginning-level aerobic training, reduces stress

Basic cardiovascular training, good recovery pace

Improved aerobic capacity, optimal cardiovascular training

Improved anaerobic capacity and threshold, improved speed

Anaerobic and muscular endurance, increased power

About Lifetime Athletes

A lifetime athlete is an individual who has trained intensely for many years (with the exception of minor injuries) and has a resting heart rate of 60 beats per minute (bpm) or less.

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 .

Select Settings > 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

DRAFT

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 À.

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 25).

Go for a short walk (at least a couple of minutes) to reset the move alert.

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 Forerunner 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™ Events

Move IQ

The such as walking, running, biking, swimming, and elliptical training, for at least 10 minutes. You can view the event type and duration on your Garmin Connect timeline, but they do not appear in your activities list, snapshots, or newsfeed. For more detail and accuracy, you can record a timed activity on your device.

feature automatically detects activity patterns,

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 8).

Using Automated Sleep Tracking

Wear your device while sleeping.

Upload your sleep tracking data to the Garmin Connect site

(Garmin Connect, page 19). 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 Time option in the system settings to automatically enter do not disturb mode during your normal sleep hours (

page 25).

Hold LIGHT

Select Do Not Disturb.

account. You can enable the Sleep

System Settings,

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

Activity Tracking Settings

Hold

Status: Turns off the activity tracking features. Move Alert: Displays a message and the move bar on the

Goal Alerts: Allows you to turn on and off goal alerts, or turn

Move IQ: Allows you to turn on and off Move IQ

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.

1 2

, and select Settings >

digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (System Settings,

page 25).

them off only during activities. Goal alerts appear for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal.

Hold .

Select Settings >

Activity Tracking > Status > Off

Activity Tracking

events.

Heart Rate Features

Forerunner device has a wrist-based heart rate monitor and

The is also compatible with ANT+ chest heart rate monitors. You can view wrist-based heart rate data on the heart rate widget. When both wrist-based heart rate and ANT+ heart rate data are available, your device uses the ANT+

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 Forerunner device, it should not move while running or exercising.

heart rate data.

8 Heart Rate Features

+ 30 hidden pages