Garmin 920 XT Owner's Manual

Forerunner® 920XT

Owner’s Manual

September 2014 Printed in Taiwan 190-01765-00_0A

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®, Forerunner®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect™, Garmin Express™, HRM-Run™, Vector™, and VIRB™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

Android™ is a trademark of Google, Inc. 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. Firstbeat® and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd. iOS® is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. Mac® is a registered trademark of Apple Computer, Inc. Training Stress Score™ (TSS), Intensity Factor™ (IF), and Normalized Power™ (NP) are trademarks of Peaksware, LLC. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries. Wi‑Fi® is a registered mark of WiFi Alliance Corporation. 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: F4XRGT00

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

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

Status Icons........................................................................... 1

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

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

Saving Time with the Shortcut Menu.......................................... 1

Training........................................................................... 2

Multisport Activities..................................................................... 2

Changing Activity Profiles During an Activity......................... 2

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

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

Swimming with Your Forerunner........................................... 2

Swimming in Open Water...................................................... 3

Activity Tracking......................................................................... 3

Turning On Activity Tracking................................................. 3

Using the Move Alert............................................................. 3

Auto Goal............................................................................... 3

Sleep Tracking....................................................................... 3

Training Indoors......................................................................... 3

Workouts.................................................................................... 3

Following a Workout From the Web...................................... 3

Starting a Workout................................................................. 3

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

Interval Workouts....................................................................... 4

Creating an Interval Workout................................................. 4

Starting an Interval Workout.................................................. 4

Stopping a Workout............................................................... 4

Viewing Your Predicted Race Times.......................................... 4

Using Virtual Partner.................................................................. 4

Setting a Training Target............................................................ 4

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

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

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

Viewing Your Personal Records............................................ 5

Restoring a Personal Record................................................ 5

Clearing a Personal Record.................................................. 5

Clearing All Personal Records............................................... 5

History............................................................................. 5

Viewing History........................................................................... 5

Multisport History................................................................... 5

Swim History.......................................................................... 5

Viewing Your Time in Each Heart Rate Zone........................ 5

Viewing Data Totals................................................................... 5

Deleting History.......................................................................... 5

Data Management...................................................................... 6

Deleting Files......................................................................... 6

Disconnecting the USB Cable............................................... 6

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

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

Bluetooth Connected Features.............................................. 6

Wi‑Fi Connected Features..................................................... 6

Navigation....................................................................... 7

Adding the Map.......................................................................... 7

Map Features............................................................................. 7

Marking Your Location............................................................... 7

Viewing Your Current Elevation and Coordinates................. 7

Editing a Location.................................................................. 7

Deleting a Location................................................................ 7

Navigating to a Saved Location.................................................. 7

Navigating Back to Start............................................................. 7

Courses...................................................................................... 7

Following a Course From the Web........................................ 7

Viewing Course Details......................................................... 8

Deleting a Course

Stopping Navigation................................................................... 8

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

ANT+ Sensors................................................................ 8

Putting On the Heart Rate Monitor............................................. 8

Running Dynamics................................................................ 8

About VO2 Max. Estimates................................................... 9

Recovery Advisor................................................................ 10

Setting Your Heart Rate Zones........................................... 10

Pairing Your ANT+ Sensors..................................................... 10

Foot Pod................................................................................... 11

Going for a Run Using a Foot Pod...................................... 11

Foot Pod Calibration............................................................ 11

Training with Power Meters...................................................... 11

Setting Your Power Zones................................................... 11

VIRB Remote........................................................................... 11

Controlling a VIRB Action Camera...................................... 11

Customizing Your Device............................................ 11

Setting Up Your User Profile.................................................... 11

Activity Profiles......................................................................... 11

Changing Your Activity Profile............................................. 11

Creating a Custom Activity Profile....................................... 11

Deleting an Activity Profile................................................... 12

Activity Settings........................................................................ 12

Customizing the Data Screens............................................ 12

Alerts................................................................................... 12

Running with the Metronome............................................... 12

Using Auto Pause®............................................................. 12

Auto Lap.............................................................................. 13

Customizing the Lap Alert Message.................................... 13

Using Auto Scroll................................................................. 13

Using UltraTrac Mode.......................................................... 13

Power Save Timeout Settings............................................. 13

Activity Tracking Settings......................................................... 13

Phone Notifications.................................................................. 13

Enabling Bluetooth Notifications.......................................... 13

Viewing Notifications........................................................... 13

Managing Notifications........................................................ 13

System Settings....................................................................... 13

Changing the Device Language.......................................... 13

Time Settings....................................................................... 13

Backlight Settings................................................................ 14

Setting the Device Sounds.................................................. 14

Changing the Units of Measure........................................... 14

Changing the Satellite Setting............................................. 14

Format Settings................................................................... 14

Data Recording Settings...................................................... 14

Device Information....................................................... 14

Specifications........................................................................... 14

Forerunner Specifications.................................................... 14

HRM-Run Specifications..................................................... 14

Device Care.............................................................................. 14

Cleaning the Device............................................................ 14

Caring for the Heart Rate Monitor....................................... 14

User Replaceable Batteries................................................. 14

Troubleshooting........................................................... 15

Support and Updates............................................................... 15

Getting More Information.......................................................... 15

Acquiring Satellite Signals........................................................ 15

Improving GPS Satellite Reception.......................................... 15

Resetting the Device................................................................ 15

Clearing User Data................................................................... 15

Restoring All Default Settings................................................... 15

Viewing Device Information...................................................... 15

Updating the Software.............................................................. 15

Maximizing Battery Life............................................................ 15

Table of Contents i

My daily step count does not appear........................................ 16

Appendix....................................................................... 16

Heart Rate Zone Calculations.................................................. 16

VO2 Max. Standard Ratings..................................................... 16

Wheel Size and Circumference................................................ 16

Software License Agreement................................................... 17

Index.............................................................................. 18

ii Table of Contents

Introduction

WARNING

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

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

Keys

ENTER

BACK

Select to turn the backlight on and off. Hold to turn the device on and off.

Select to scroll through activity profiles, menus, details, and settings.

Hold to scroll quickly through the settings. Select to scroll through data screens during an activity.

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

message.

Select to mark a new lap. Select to mark a transition during a multi-sport activity. Select to mark a rest period during a swim. Select to return to the previous screen. Select multiple times to return to the time of day screen

and lock the device.

Select to unlock the device. Select to switch between the activity profile screen, main

menu, and timer screen. Hold to send your activity to your Garmin Connect™

account.

Hold to turn on the device.

Select and to view the activity profiles.

Select ENTER.

The timer screen for the selected activity profile appears.

Go outside, and wait while the device locates satellites.

It may take a few minutes. The satellite bars turn green when

the device is ready.

Select to start the timer.

Start your activity.

After you complete your activity, select to stop the timer.

Select Save to save the activity and reset the timer.

A summary appears. You can upload your activity to your

Garmin Connect account (Garmin Connect).

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 dry the contacts and the surrounding area before charging or connecting to a computer.

Plug the USB cable into a USB port on your computer.

Align the charger posts with the contacts on the back of the

device, and connect the charging clip À securely to the

device.

Status Icons

Icons appear at the top of the activity profile and data screens. 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 status

Bluetooth® technology status

Wi‑Fi® technology status

Charge the device completely.

Heart rate status

Foot pod status

Speed and cadence status

Power 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. The device comes partially charged. You may need to charge the device (Charging the

Device) before starting the activity.

Introduction 1

Press Á to remove the charger.

Saving Time with the Shortcut Menu

The device has shortcut menu options available for various data screens and accessory features.

NOTE: Some shortcut menu options require optional accessories.

Hold to view the shortcut menu options.

Select an option:

Wi‑Fi technology You can send activities to your Garmin

Data screens You can edit data fields.

Workout screen You can cancel the workout.

Metronome screen You can mute the metronome and edit the

Virtual Partner® screen You can edit the pace or speed.

Training target screen You can cancel the training target.

Racing an activity You can cancel the race.

Map screen You can access navigation features

Navigation screen (compass)

Running dynamics screen

Power meter You can calibrate the power meter.

VIRB action camera You can control the camera.

Connect account.

settings.

including Back to Start and Save Location.

You can stop navigation.

You can change the primary metric.

Training

Multisport Activities

Triathletes, duathletes, and other multisport competitors can take advantage of the custom multisport profiles (Creating a

Custom Activity Profile). When you set up a multisport profile,

you can switch between sport modes and still view your total time for all sports. For example, you can switch from biking mode to running mode and view your total time for biking and running throughout your workout.

Changing Activity Profiles During an Activity

You can begin a multisport activity using one activity profile and manually switch to another activity profile without stopping the timer.

Select , and select an activity profile for your first sport

segment. Select , and start the activity.

When you are ready for the next sport segment, select ,

and select a different activity profile. NOTE: If you are switching from an indoor segment to an

outdoor segment, allow the device time to locate satellites. After you complete your sport segments, select to stop the

timer. Select Save to save the multisport activity and reset the

timer. A summary appears including an overall summary of the

multisport activity and details about each sport segment.

Triathlon Training

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

Select > > Triathlon > ENTER.

Select to start the timer.

Select at the beginning and end of each transition.

After you complete your activity, select > Save.

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 heart rate data while swimming.

Swimming with Your Forerunner

You can use the pool swim activity profile to record your swim data including distance, pace, stroke count, and stroke type.

Select > > Pool Swim > ENTER.

Select to start the timer.

Select at the beginning and end of each rest period.

After you complete your activity, select > Save.

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).

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)

Resting During Pool Swimming

The default rest screen displays two rest timers. It also displays time and distance for the last completed interval. The rest screen can be customized or turned off.

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 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. The drill time is recorded, and you must enter the distance.

TIP: You can customize the data screens and data fields for your pool swim activity profile (Customizing the Data Screens).

Select > > Pool Swim > ENTER.

During your pool swim activity, select to view the drill log

screen.

Select to start the drill timer.

2 Training

After completing 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 to return to the swim training screens.

After you complete your activity, select > Save.

Swimming in Open Water

You can use the device for open water swimming. You can record swim data including distance, pace, and stroke rate. You can add data screens to the default open water swimming activity profile (Customizing the Data Screens) or create your own profile (Creating a Custom Activity Profile).

Select > > Open Water > ENTER.

Go outside and wait while the device locates satellites.

It may take a few minutes. The satellite bars turn green when the device is ready.

Select to start the timer.

After you complete your activity, select > Save.

If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account.

Sleep Tracking

During sleep mode, the device monitors your rest. Sleep statistics include total hours of sleep, periods of movement, and periods of restful sleep.

Using Sleep Mode

Before you can use sleep tracking, you must be wearing the device.

From the time of day screen, select to view the activity

tracking details. Hold to view the shortcut menu.

Select Start Sleep Mode.

When you wake, select ENTER > Yes to exit sleep mode.

NOTE: If you forget to put the device into sleep mode, you

can enter your sleep and wake times manually into your Garmin Connect account to recover your sleep statistics.

Activity Tracking

Turning On Activity Tracking

The activity tracking feature records your daily step count, step goal, distance traveled, and calories burned for each recorded day. Your calories burned includes your base metabolism plus activity calories.

Activity tracking can be enabled during the initial device setup, or at any time.

Select > Settings > Activity Tracking > Status > On. Your step count does not appear until the device locates

satellites and sets the time automatically. The device may need a clear view of the sky to locate satellite signals.

Your total number of steps taken during the day appears beneath the time of day . The step count is updated periodically.

TIP: From the time of day screen, you can select to view additional activity tracking data.

Using the Move Alert

You must turn on activity tracking before you can use 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. The device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds).

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

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 À.

Training Indoors

The device includes indoor activity profiles for running, cycling, and swimming. You can turn off GPS when you are training indoors or to save battery life.

NOTE: Any change to the GPS setting is saved to the active profile.

Select > Activity Settings > GPS > Off. When running with GPS turned off, speed and distance are

calculated using the accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs using GPS.

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).

Connect the device to your computer.

Go to www.garminconnect.com/workouts.

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.

Select > Training > My Workouts.

Select a workout.

Select Do Workout.

Training 3

After you begin a workout, the device displays each step of the workout, the target (if any), and 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).

You can browse Garmin Connect to find a training plan, schedule workouts and courses, and download the plan to your device.

Connect the device to your computer.

Go to www.garminconnect.com.

Select and schedule a training plan.

Review the training plan in your calendar.

Select , and follow the on-screen instructions.

Interval Workouts

You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance. When you select , the device records an interval and moves to a rest interval.

Creating an Interval Workout

Select > Training > Intervals > Edit > Interval > Type.

Select Distance, Time, or Open.

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

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

the workout, and select . Select Rest > Type.

Select Distance, Time, or Open.

If necessary, enter a distance or time value for the rest

interval, and select . 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.

Starting an Interval Workout

Select > Training > Intervals > Do Workout.

Select .

When your interval workout has a warm up, select to

begin the first interval. Follow the on-screen instructions.

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

Stopping a Workout

• At any time, select to end a workout step.

• At any time, select to stop the timer.

Viewing Your Predicted Race Times

Before you can view your projected race times (running only), you must put on a heart rate monitor and pair it with your device. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile), and set your maximum heart rate (Setting Your Heart Rate Zones).

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

Estimates) 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.

Put on your heart rate monitor, and go for a run.

Select > My Stats > Race Predictor.

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

Using Virtual Partner

Your Virtual Partner is a training tool designed to help you meet your goals. You can customize the Virtual Partner to train (run, bike, other) at a target speed or pace.

NOTE: Virtual Partner is not available in swim mode.

Select an activity profile.

Select > Activity Settings > Data Screens > Virtual

Partner > Status > On. Select Set Pace or Set Speed.

You can use pace or speed as your format (Format Settings). Enter a value.

Select to start the timer.

During your activity, select or to view 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. This feature can be used with the running, cycling, and other single sport activity profiles (excludes swimming). During your training activity, the device gives you real-time feedback about how close you are to achieving your training target.

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. The time target can be entered manually, use prediction

(based on your VO2 max. estimate), or use your personal record time.

• Select Distance and Pace or Distance and Speed to

select a distance and pace or speed target.

The training target screen appears indicating your estimated finish time. Estimated finish time is based on your current performance and the time remaining.

Select to start the timer.

If necessary, select to view the Virtual Partner screen.

4 Training

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