Garmin 945 User Manual
FORERUNNER 945
Owner’s Manual
© 2019 Garmin Ltd. or its subsidiaries
All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written
consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the
content of this manual without obligation to notify any person or organization of such changes or improvements.
Go to www.garmin.com for current updates and supplemental information concerning the use of this product.
Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, Forerunner®, inReach®, VIRB®, Virtual Partner®,
and Xero™ are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body
Battery™, Connect IQ™, Garmin Connect™, Garmin Express™, Garmin Move IQ™, Garmin Pay™, HRM-Run™, HRM-Tri™,
HRM-Swim™, QuickFit®, tempe™, TrueUp™, TruSwing™, Varia™, Varia Vision™, and Vector™ 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. Apple®, iPhone®, iTunes®, 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. The Spotify® software is subject
to third party licenses found here: https://developer.spotify.com/legal/third-party-licenses. Shimano® and Di2™ are
trademarks of Shimano, Inc. STRAVA and Strava™ are trademarks of Strava, Inc. Training Stress Score™, Intensity
Factor™, and Normalized Power™ are trademarks of Peaksware, LLC. Wi-Fi® is a registered mark of Wi-Fi Alliance
Corporation. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries.
Other trademarks and trade names are those of their respective owners.
This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
M/N: A03525
Table of Contents
Introduction ������������������������������������������������� 1
Device Overview ..................................................... 1
GPS Status and Status Icons ............................ 1
Setting Up Your Watch ...........................................1
Activities and Apps �������������������������������������� 1
Going for a Run ...................................................... 1
Starting an Activity ................................................ 2
Tips for Recording Activities ............................. 2
Stopping an Activity ............................................... 2
Creating a Custom Activity .................................... 2
Indoor Activities ..................................................... 2
Calibrating the Treadmill Distance .................... 3
Outdoor Activities .................................................. 3
Multisport ........................................................... 3
Swimming ........................................................... 3
Viewing Your Ski Runs ....................................... 4
Golfing ................................................................. 4
Playing Audio Prompts During Your Activity ........ 5
Training ������������������������������������������������������� 6
Workouts ................................................................ 6
Following a Workout From Garmin Connect ..... 6
Starting a Workout ............................................. 6
About the Training Calendar .............................. 6
Interval Workouts ............................................... 6
Using Virtual Partner .............................................. 7
Setting a Training Target ....................................... 7
Cancelling a Training Target .............................. 7
Racing a Previous Activity ..................................... 7
Personal Records ................................................... 7
Viewing Your Personal Records ........................ 7
Restoring a Personal Record ............................. 8
Clearing a Personal Record ............................... 8
Clearing All Personal Records ........................... 8
Segments ............................................................... 8
Strava™ Segments.............................................. 8
Racing a Segment .............................................. 8
Viewing Segment Details ................................... 8
Using the Metronome ............................................ 8
Extended Display Mode ......................................... 9
Setting Up Your User Profile ..................................9
Fitness Goals ...................................................... 9
About Heart Rate Zones .................................... 9
About Lifetime Athletes ................................... 10
Setting Your Power Zones ...............................10
Activity Tracking ���������������������������������������� 10
Auto Goal .............................................................. 10
Using the Move Alert............................................10
Sleep Tracking ...................................................... 10
Using Automated Sleep Tracking ....................10
Using Do Not Disturb Mode ............................. 11
Intensity Minutes ................................................. 11
Earning Intensity Minutes ................................ 11
Garmin Move IQ Events .......................................11
Activity Tracking Settings....................................11
Turning Off Activity Tracking ........................... 11
Heart Rate Features ����������������������������������� 11
Wrist-based Heart Rate ........................................ 12
Wearing the Device ..........................................12
Tips for Erratic Heart Rate Data ...................... 12
Viewing the Heart Rate Widget ....................... 12
Broadcasting Heart Rate Data to Garmin®
Devices .............................................................12
Setting an Abnormal Heart Rate Alert ............ 12
Turning Off the Wrist-based Heart Rate Monitor
...........................................................................12
HRM-Swim Accessory ......................................... 13
Heart Rate While Swimming ............................ 13
Sizing the Heart Rate Monitor ......................... 13
Putting On the Heart Rate Monitor ................. 13
Tips for Using the HRM-Swim Accessory ....... 13
Caring for the Heart Rate Monitor ................... 13
HRM-Tri Accessory ..........................................14
Pool Swimming ................................................14
Putting On the Heart Rate Monitor ................. 14
Data Storage ..................................................... 14
Caring for the Heart Rate Monitor ................... 14
Tips for Erratic Heart Rate Data .......................... 14
Running Dynamics ............................................... 14
Training with Running Dynamics ....................15
Color Gauges and Running Dynamics Data .... 15
Tips for Missing Running Dynamics Data ...... 16
Performance Measurements ............................... 16
Turning Off Performance Notifications ..........17
Detecting Performance Measurements
Automatically .................................................. 17
Syncing Activities and Performance
Measurements .................................................17
Table of Contents i
About VO2 Max. Estimates .............................. 17
Heat and Altitude Performance Acclimation . 18
Viewing Your Predicted Race Times ............... 18
About Training Effect .......................................18
Performance Condition .................................... 19
Lactate Threshold ............................................19
Getting Your FTP Estimate .............................. 19
Training Status ..................................................... 20
Training Status Levels .....................................20
Training Load .................................................... 21
Recovery Time .................................................. 21
Viewing Your Recovery Time ........................... 21
Pulse Oximeter ..................................................... 22
Viewing the Pulse Oximeter Widget ................ 22
Turning On Pulse Oximeter Sleep Tracking .... 22
Turning On All-Day Acclimation Mode ............22
Tips for Erratic Pulse Oximeter Data ............... 22
Viewing Your Heart Rate Variability Stress Score
...............................................................................23
Body Battery ......................................................... 23
Viewing the Body Battery Widget .................... 23
Tips for Improved Body Battery Data .............. 23
Smart Features ������������������������������������������ 23
Pairing Your Smartphone with Your Device ........ 23
Tips for Existing Garmin Connect Users ......... 24
Enabling Bluetooth Notifications .................... 24
Playing Audio Prompts on Your Smartphone
During Your Activity .........................................24
Bluetooth Connected Features ...........................24
Manually Syncing Data with Garmin Connect 25
Locating a Lost Mobile Device ........................ 25
Widgets ................................................................. 25
Viewing the Widgets ........................................ 26
Viewing the Controls Menu.............................. 26
Customizing the Controls Menu ...................... 26
Viewing the Weather Widget ...........................26
Opening the Music Controls ............................ 26
Connect IQ Features ............................................26
Downloading Connect IQ Features Using Your
Computer .......................................................... 26
WiFi Connected Features ....................................26
Connecting to a WiFi Network ......................... 27
Safety and Tracking Features �������������������� 27
Adding Emergency Contacts ............................... 27
Requesting Assistance .................................... 27
Turning Incident Detection On and Off ...............27
Starting a GroupTrack Session ...........................27
Tips for GroupTrack Sessions .........................28
Music �������������������������������������������������������� 28
Connecting to a Third-Party Provider ..................28
Spotify® ................................................................. 28
Downloading Audio Content from Spotify ...... 28
Downloading Personal Audio Content ................ 28
Listening to Music ............................................... 29
Music Playback Controls ................................. 29
Controlling Music Playback on a Connected
Smartphone ...................................................... 29
Connecting Headphones using Bluetooth
Technology ...........................................................29
Garmin Pay ������������������������������������������������ 29
Setting Up Your Garmin Pay Wallet..................... 29
Paying for a Purchase Using Your Watch ........... 29
Adding a Card to Your Garmin Pay Wallet .......... 30
Managing Your Garmin Pay Wallet.................. 30
Changing Your Garmin Pay Passcode ................ 30
History ������������������������������������������������������ 30
Using History ........................................................ 30
Multisport History ............................................ 31
Viewing Your Time in Each Heart Rate Zone .. 31
Viewing Data Totals ............................................. 31
Using the Odometer ............................................. 31
Deleting History .................................................... 31
Garmin Connect ................................................... 31
Using Garmin Connect on Your Computer ......31
Data Management ............................................... 32
Deleting Files .................................................... 32
Navigation ������������������������������������������������� 32
Courses .................................................................32
Creating and Following a Course on Your
Device ...............................................................32
Creating a Round-Trip Course .........................32
Saving Your Location ........................................... 32
Editing Your Saved Locations ..........................32
Projecting a Waypoint .......................................... 33
Navigating to a Destination ................................. 33
Navigating to a Point of Interest ......................... 33
Points of Interest ..............................................33
Navigating with Sight ‘N Go ................................. 33
ii Table of Contents
Navigating to Your Starting Point During an
Activity .................................................................. 33
Navigating to the Starting Point of Your Last
Saved Activity .......................................................33
Marking and Starting Navigation to a Man
Overboard Location ..............................................34
Stopping Navigation ............................................ 34
Map ....................................................................... 34
Viewing the Map ............................................... 34
Saving or Navigating to a Location on the Map
...........................................................................34
Navigating with the Around Me Feature ......... 34
Panning and Zooming the Map ....................... 34
Map Settings .................................................... 35
Altimeter and Barometer .....................................35
Compass ............................................................... 35
Navigation Settings .............................................35
Customizing Map Features .............................35
Course Pointer .................................................. 35
Setting Up a Heading Bug................................ 35
Setting Navigation Alerts ................................. 35
Wireless Sensors ��������������������������������������� 36
Pairing Your Wireless Sensors ............................36
Foot Pod ...............................................................36
Going for a Run Using a Foot Pod ................... 36
Foot Pod Calibration ........................................36
Calibrating Your Foot Pod Manually ...............36
Setting Foot Pod Speed and Distance ............ 36
Using an Optional Bike Speed or Cadence Sensor
...............................................................................37
Training with Power Meters .................................37
Using Electronic Shifters ..................................... 37
Situational Awareness ......................................... 37
tempe .................................................................... 37
Customizing Your Device ��������������������������� 37
Customizing Your Activity List ............................ 37
Customizing the Widget Loop ............................. 37
Activities and App Settings ................................. 37
Customizing the Data Screens ........................ 38
Adding a Map to an Activity ............................ 38
Alerts ................................................................. 38
Activity Map Settings ....................................... 39
Routing Settings............................................... 39
Auto Lap ............................................................ 40
Customizing the Lap Alert Message ............... 40
Enabling Auto Pause ........................................ 40
Enabling Auto Climb ......................................... 40
3D Speed and Distance .................................... 40
Using Auto Scroll ..............................................40
Changing the GPS Setting ............................... 41
Power Save Timeout Settings ......................... 41
Removing an Activity or App ............................... 41
GroupTrack Settings ............................................ 41
Watch Face Settings ............................................ 41
Customizing the Watch Face ...........................41
Sensors Settings .................................................. 42
Compass Settings ............................................ 42
Altimeter Settings ............................................ 42
Barometer Settings .......................................... 42
Xero Location Settings ....................................42
System Settings ................................................... 43
Time Settings ................................................... 43
Changing the Backlight Settings ..................... 43
Customizing the Hot Keys ............................... 43
Changing the Units of Measure ....................... 43
Clocks ...................................................................43
Setting an Alarm ............................................... 43
Deleting an Alarm ............................................. 44
Starting the Countdown Timer ........................ 44
Using the Stopwatch ........................................ 44
Syncing the Time with GPS ............................. 44
Setting the Time Manually ............................... 44
VIRB Remote ........................................................ 44
Controlling a VIRB Action Camera .................. 44
Controlling a VIRB Action Camera During an
Activity ............................................................. 44
Device Information ������������������������������������ 45
Viewing Device Information.................................45
Viewing E-label Regulatory and Compliance
Information ....................................................... 45
Charging the Device ............................................. 45
Tips for Charging the Device ...........................45
Specifications ...................................................... 45
Forerunner Specifications ...............................45
HRM-Swim Specifications and HRM-Tri
Specifications ................................................... 46
Device Care ........................................................... 46
Cleaning the Device .......................................... 46
Replacing the HRM-Swim Battery and the HRM-
Tri Battery .........................................................46
Table of Contents iii
Changing the Bands ............................................. 46
Troubleshooting ���������������������������������������� 47
Product Updates ..................................................47
Setting Up Garmin Express .............................. 47
Getting More Information .................................... 47
Activity Tracking ..................................................47
My daily step count does not appear .............. 47
My step count does not seem accurate ......... 47
The step counts on my device and my Garmin
Connect account don’t match ......................... 47
The floors climbed amount does not seem
accurate ........................................................... 47
My intensity minutes are flashing ................... 47
Acquiring Satellite Signals .................................. 48
Improving GPS Satellite Reception ................. 48
Restarting the Device ........................................... 48
Resetting All Default Settings ............................. 48
Updating the Software Using the Garmin Connect
App ........................................................................ 48
Updating the Software Using Garmin Express ... 48
My device is in the wrong language .................... 48
Is my smartphone compatible with my device? . 48
My phone will not connect to the device ............ 49
Maximizing Battery Life ....................................... 49
The temperature reading is not accurate ........... 49
How can I manually pair ANT+ sensors? ............ 49
Can I use my Bluetooth sensor with my watch? 49
My music cuts out or my headphones do not stay
connected ............................................................. 50
Appendix ��������������������������������������������������� 50
Data Fields ............................................................50
VO2 Max. Standard Ratings ................................55
FTP Ratings .......................................................... 55
Wheel Size and Circumference ............................55
Symbol Definitions ............................................... 56
iv 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.
Heart rate status
Foot pod status
Running Dynamics Pod status
Speed and cadence sensor status
Bike lights status
Bike radar status
Power meter status
Device Overview
Select to turn the device on.
1
2
3
4
5
LIGHT
START
STOP
BACK
DOWN
Select to turn the backlight on and off.
Hold to view the controls menu.
Select to start and stop the activity
timer.
Select to choose an option or to
acknowledge a message.
Select to return to the previous screen.
Select to record a lap, rest, or transition
during an activity
Select to scroll through the widgets,
data screens, options, and settings.
Hold to open the music controls (Music,
page28).
Select to scroll through the widgets,
UP
data screens, options, and settings.
Hold to view the menu.
tempe sensor status
VIRB camera status
Setting Up Your Watch
To take full advantage of the Forerunner features,
complete these tasks.
y Pair your smartphone with the Garmin Connect™
app (Pairing Your Smartphone with Your Device,
page23).
y Set up safety features (Safety and Tracking Features,
page27).
y Set up music (Music, page28).
y Set up WiFi networks (Connecting to a WiFi Network,
page27).
y Set up your Garmin Pay wallet (Setting Up Your
Garmin Pay Wallet, page29).
Activities and Apps
Your device can be used for indoor, outdoor, athletic,
and fitness activities. When you start an activity, the
device displays and records sensor data. You can save
activities and share them with the Garmin Connect
community.
You can also add Connect IQ activities and apps to
your device using the Connect IQ Mobile app (Connect
IQ Features, page26).
For more information about activity tracking and
fitness metric accuracy, go to Garmin.com.sg/legal/
atdisclaimer.
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 status
Battery status
Smartphone connection status
Wi-Fi® technology status
Introduction 1
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, page45).
1 Select START, and select an activity.
2 Go outside, and wait while the device locates
satellites.
3 Select START to start the timer.
4 Go for a run.
5 After you complete your run, select STOP to stop
the timer.
6 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.
• Select Resume Later to suspend the run and
continue recording later.
• Select Lap to mark a lap.
• Select Discard > Yes to delete the run.
Tips for Recording Activities
y Charge the device before starting an activity
(Charging the Device, page45).
y Select to record laps.
y Select UP or DOWN to view additional data pages.
Stopping an Activity
1 Select STOP.
2 Select an option:
• To resume your activity, select Resume.
• To save the activity and return to watch mode,
select Save > Done.
• To suspend your activity and resume it at a later
time, select Resume Later.
• To mark a lap, select Lap.
• To navigate back to the starting point of your
activity along the path you traveled, select Back
to Start > TracBack.
NOTE: This feature is available only for activities
that use GPS.
• To navigate back to the starting point of your
activity by the most direct path, select Back to
Start > Route.
NOTE: This feature is available only for activities
that use GPS.
• To discard the activity and return to watch
mode, select Discard > Yes.
NOTE: After stopping the activity, the device saves
it automatically after 30 minutes.
Starting an Activity
When you start an activity, GPS turns on automatically
(if required). If you have an optional wireless sensor,
you can pair it to the Forerunner device (Pairing Your
Wireless Sensors, page36).
1 Press START.
2 Select an activity.
NOTE: Activities set as favorites appear first in the
list (Customizing Your Activity List, page37).
3 Select an option:
• Select an activity from your favorites.
• Select , and select an activity from the
extended activity list.
4 If the activity requires GPS signals, go outside to
an area with a clear view of the sky.
5 Wait until GPS appears.
The device is ready after it establishes your
heart rate, acquires GPS signals (if required), and
connects to your wireless sensors (if required).
6 Press START to start the activity timer.
The device records activity data only while the
activity timer is running.
NOTE: You can hold DOWN while in an activity to
open the music controls.
Creating a Custom Activity
1 From the watch face, select START > Add.
2 Select an option:
• Select Copy Activity to create your custom
activity starting from one of your saved
activities.
• Select Other to create a new custom activity.
3 If necessary, select an activity type.
4 Select a name or enter a custom name.
Duplicate activity names include a number, for
example: Bike(2).
5 Select an option:
• Select an option to customize specific activity
settings. For example, you can customize the
data screens or auto features.
• Select Done to save and use the custom activity.
6 Select Yes to add the activity to your list of
favorites.
Indoor Activities
The Forerunner device can be used for training
indoors, such as running on an indoor track or using a
stationary bike. GPS is turned off for indoor activities.
When running or walking with GPS turned off, speed,
distance, and cadence are calculated using the
2 Activities and Apps
accelerometer in the device. The accelerometer is
self-calibrating. The accuracy of the speed, distance,
and cadence data improves after a few outdoor runs or
walks using GPS.
TIP: Holding the handrails of the treadmill reduces
accuracy. You can use an optional foot pod to record
pace, distance, and cadence.
When cycling with GPS turned off, speed and distance
are not available unless you have an optional sensor
that sends speed and distance data to the device
(such as a speed or cadence sensor).
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill
runs, you can calibrate the treadmill distance after you
run at least 1.5 km (1 mi.) on a treadmill. If you use
different treadmills, you can manually calibrate the
treadmill distance on each treadmill or after each run.
1 Start a treadmill activity (Starting an Activity,
page2), and run at least 1.5 km (1 mi.) on the
treadmill.
2 After you complete your run, select STOP.
3 Select an option:
• To calibrate the treadmill distance the first time,
select Save.
The device prompts you to complete the
treadmill calibration.
• To manually calibrate the treadmill distance
after the first- time calibration, select Calibrate &
Save > Yes.
4 Check the treadmill display for the distance
traveled, and enter the distance on your device.
Outdoor Activities
The Forerunner device comes preloaded with outdoor
activities, such as running and cycling. GPS is turned
on for outdoor activities. You can add new activities
based on default activities, such as walking or rowing.
You can also add custom activities to your device
(Creating a Custom Activity, page2).
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.
1 Select START > Triathlon.
2 Select START to start the timer.
3 Select at the beginning and end of each
transition.
The transition feature can be turned on or off for
the triathlon activity settings.
4 After you complete your activity, select STOP >
Save.
Creating a Multisport Activity
1 From the watch face, select START > Add >
Multisport.
2 Select a multisport activity type, or enter a custom
name.
Duplicate activity names include a number. For
example, Triathlon(2).
3 Select two or more activities.
4 Select an option:
• Select an option to customize specific activity
settings. For example, you can select whether to
include transitions.
• Select Done to save and use the multisport
activity.
5 Select Yes to add the activity to your list of
favorites.
Tips for Triathlon Training or Using Multisport Activities
y Select START to start your first activity.
y Select to transition to the next activity.
If transitions are turned on, the transition time is
recorded separately from the activity times.
y If necessary, select to start the next activity.
y Select UP or DOWN to view additional data pages.
Swimming
NOTICE
The device is intended for surface swimming. Scuba
diving with the device may damage the product and
will void the warranty.
NOTE: The device is compatible with the HRM-Tri
accessory and the HRM-Swim accessory (Heart Rate
While Swimming, page13).
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.
Activities and Apps 3
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,
page38).
Free Freestyle
Back Backstroke
Breast Breaststroke
Fly Butterfly
Mixed More than one stroke type in an interval
Drill
Tips for Swimming Activities
y 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.
y Select to record a rest during pool swimming.
The device automatically records swim intervals
and lengths for pool swimming.
y 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.
1 During your swim activity, select to start a rest.
The display reverses to white text on a black
background, and the rest screen appears.
2 During a rest, select UP or DOWN to view other
data screens (optional).
3 Select , and continue swimming.
4 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.
1 During your pool swim activity, select UP or DOWN
to view the drill log screen.
2 Select o start the drill timer.
3 After you complete a drill interval, select .
The drill timer stops, but the activity timer
Used with drill logging (Training with the
Drill Log, page4)
continues to record the entire swim session.
4 Select a distance for the completed drill.
Distance increments are based on the pool size
selected for the activity profile.
5 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
view run details from the paused screen or while the
timer is running.
1 Start a skiing or snowboarding activity.
2 Hold .
3 Select View Runs.
4 Select UP and DOWN to view details of your last
run, your current run, and your total runs.
The run screens include time, distance traveled,
maximum speed, average speed, and total descent.
Golfing
Playing Golf
Before you play golf, you should charge the device
(Charging the Device, page45).
NOTE: If you found a golf course with data that’s
inaccurate or outdated, please send us a report at Golf
Course Issue Repor.
1 From the watch face, select START > Golf.
2 Go outside, and wait while the device locates
satellites.
3 Select a course from the list of available courses.
4 If necessary, set your driver distance.
5 Select Yes to keep score.
6 Select UP or DOWN to scroll through the holes.
The device automatically transitions when you
move to the next hole.
7 After you complete your activity, select START >
End Round > Yes.
Hole Information
The device calculates the distance to the front and
back of the green, and to the selected pin location
(Moving the Flag, page5).
4 Activities and Apps
Current hole number
1
Distance to the back of the green
2
Distance to the selected pin location
3
Distance to the front of the green
4
Par for the hole
5
Map of the green
6
Moving the Flag
You can take a closer look at the green and move the
pin location.
1 From the hole information screen, select START >
Move Flag.
2 Select UP or DOWN to move the pin position.
3 Select START.
The distances on the hole information screen are
updated to show the new pin location. The pin
location is saved for only the current round.
Viewing 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.
1 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.
2 Select DOWN to view all recorded shot distances.
Viewing Layup and Dogleg Distances
You can view a list of layup and dogleg distances for
par 4 and 5 holes.
Select START > Layups.
Each layup and the distance until you reach each
layup appear on the screen.
NOTE: Distances are removed from the list as you
pass them.
Keeping Score
1 From the hole information screen, select START >
Scorecard.
The scorecard appears when you are on the green.
2 Select UP or DOWN to scroll through the holes.
3 Select START to select a hole.
4 Select UP or DOWN to set the score.
Your total score is updated.
Updating a Score
1 From the hole information screen, select START >
Scorecard.
2 Select UP or DOWN to scroll through the holes.
3 Select START to select a hole.
4 Select UP or DOWN to change the score for that
hole.
Your total score is updated.
TruSwing
The TruSwing feature allows you to view swing metrics
recorded from your TruSwing device. Go to Garmin.
com.sg/minisite/approach 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 Select START > Odometer.
2 If necessary, select Reset to reset the odometer to
zero.
Tracking Statistics
The Stat Tracking feature enables detailed statistics
tracking while playing golf.
1 From the hole information screen, hold .
2 Select the activity settings.
3 Select Stat Tracking to enable tracking statistics.
Playing Audio Prompts During Your Activity
You can enable your Forerunner device to play
motivational status announcements during a run or
other activity. Audio prompts play on your connected
headphones using Bluetooth® technology, if available.
Otherwise, audio prompts play on your smartphone
paired through the Garmin Connect app. During an
audio prompt, the device or smartphone mutes the
primary audio to play the announcement.
NOTE: This feature is not available for all activities.
1 From the watch face, hold .
2 Select Settings > Audio Prompts.
3 Select an option:
• To hear a prompt for each lap, select Lap Alert.
NOTE: The Lap Alert audio prompt is enabled by
default.
• To customize prompts with your pace and speed
Activities and Apps 5
data, select Pace/Speed Alert.
• To customize prompts with your heart rate data,
select Heart Rate Alert.
• To customize prompts with power data, select
Power Alert.
• To hear prompts when you start and stop the
timer, including the Auto Pause® feature, select
Timer Events.
• To hear activity alerts play as an audio prompt,
select Activity Alerts.
• To change the language or the dialect of the
voice prompts, select Dialect.
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 Garmin Connect
Before you can download a workout from Garmin
Connect, you must have a Garmin Connect account
(Garmin Connect, page31).
1 Select an option:
• Open the Garmin Connect app.
• Go to connect.Garmin.com.
2 Create and save a new workout.
3 Select or Send to Device
4 Follow the on-screen instructions.
Starting a Workout
Before you can start a workout, you must download a
workout from your Garmin Connect account.
1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > My Workouts.
5 Select a workout.
NOTE: Only workouts that are compatible with the
selected activity appear in the list.
6 Select Do Workout.
7 Select START to start the timer.
After you begin a workout, the device displays each
step of the workout, step notes (optional), the target
(optional), and the current workout data.
About the Training Calendar
The training calendar on your device is an extension of
the training calendar or schedule you set up in Garmin
Connect. After you have added a few workouts to the
Garmin Connect calendar, you can send them to your
device. All scheduled workouts sent to the device
appear in the training calendar list by date. When you
select a day in the training calendar, you can view or
do the workout. The scheduled workout stays on your
device whether you complete it or skip it. When you
send scheduled workouts from Garmin Connect, they
overwrite the existing training calendar.
Using Garmin Connect Training Plans
Before you can download and use a training plan, you
must have a Garmin Connect account (Garmin Connect,
page31).
You can browse your Garmin Connect account to find
a training plan, schedule workouts, and send them to
your device.
1 Connect the device to your computer.
2 From your Garmin Connect account, select and
schedule a training plan.
3 Review the training plan in your calendar.
4 Select > Send Workouts to Device, 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.
Creating an Interval Workout
1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > Intervals > Edit > Interval > Type.
5 Select Distance, Time, or Open.
TIP: You can create an open-ended interval by
selecting the Open option.
6 If necessary, select Duration, enter a distance or
time interval value for the workout, and select .
7 Select BACK.
8 Select Rest > Type.
9 Select Distance, Time, or Open.
10 If necessary, enter a distance or time value for the
rest interval, and select .
11 Select BACK.
12 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
1 From the watch face, select START.
6 Training
2 Select an activity.
3 Hold .
4 Select Training > Intervals > Do Workout.
5 Select START to start the timer.
6 When your interval workout has a warm up, select
to begin the first interval.
7 Follow the on-screen instructions.
After you complete all of the intervals, a message
appears.
Stopping an Interval Workout
y At any time, select to stop the current interval
or rest period and transition to the next interval or
rest period.
y After all intervals and rest periods are complete,
select to end the interval workout and transition
to a timer that can be used for cool down.
y At any time, select STOP to stop the timer. You can
resume the timer or end the interval workout.
3 Hold .
4 Select Training > Set a Target.
5 Select an option:
• Select Distance Only to select a preset distance
or enter a custom distance.
• Select Distance and Time to select a distance
and time target.
• Select Distance and Pace or Distance and Speed
to select a distance and pace or speed target.
The training target screen appears and displays
your estimated finish time. The estimated finish
time is based on your current performance and the
time remaining.
6 Select START to start the timer.
Cancelling a Training Target
1 During an activity, hold .
2 Select Cancel Target > Yes.
Racing a Previous Activity
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.
1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select the activity settings.
5 Select Data Screens > Add New > Virtual Partner.
6 Enter a pace or speed value.
7 Start your activity (Starting an Activity, page2).
8 Select UP or DOWN to scroll to the Virtual Partner
screen and see who is leading.
You can race a previously recorded or downloaded
activity. This feature works with the Virtual Partner
feature so you can see how far ahead or behind you
are during the activity.
NOTE: This feature is not available for all activities.
1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > Race an Activity.
5 Select an option:
• Select From History to select a previously
recorded activity from your device.
• Select Downloaded to select an activity you
downloaded from your Garmin Connect account.
6 Select the activity.
The Virtual Partner screen appears indicating your
estimated finish time.
7 Select START to start the timer.
8 After you complete your activity, select START >
Save.
Personal Records
When you complete an activity, the device displays any
new personal records you achieved during that activity.
Personal records include your fastest time over several
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.
1 From the watch face, select START.
2 Select an activity.
Training 7
typical race distances and longest run, ride, or swim.
NOTE: For cycling, personal records also include most
ascent and best power (power meter required).
Viewing Your Personal Records
1 From the watch face, hold .
2 Select History > Records.
3 Select a sport.
4 Select a record.
5 Select View Record.
Restoring a Personal Record
You can set each personal record back to the one
previously recorded.
1 From the watch face, hold .
2 Select History > Records.
3 Select a sport.
4 Select a record to restore.
5 Select Previous > Yes.
NOTE: This does not delete any saved activities.
Clearing a Personal Record
1 From the watch face. hold .
2 Select History > Records.
3 Select a sport.
4 Select a record to delete.
5 Select Clear Record > Yes.
NOTE: This does not delete any saved activities.
Clearing All Personal Records
1 From the watch face, hold .
2 Select History > Records.
3 Select a sport.
4 Select Clear All Records > Yes.
The records are deleted for that sport only.
NOTE: This does not delete any saved activities.
running or cycling communities. You can upload your
activity data to your Garmin Connect account to view
your segment position.
NOTE: If your Garmin Connect account and Strava
account are linked, your activity is automatically sent
to your Strava account so you can review the segment
position.
1 Select START.
2 Select an activity.
3 Go for a run or ride.
When you approach a segment, a message
appears, and you can race the segment.
4 Start racing the segment.
A message appears when the segment is
complete.
Viewing Segment Details
1 Select START.
2 Select an activity.
3 Hold .
4 Select Training > Segments.
5 Select a segment.
6 Select an option:
• Select Race Time to view the time and average
speed or pace for the segment leader.
• Select Map to view the segment on the map.
• Select Elevation Plot to view an elevation plot of
the segment.
Segments
You can send running or cycling segments from
your Garmin Connect account to your device. After
a segment is saved to your device, you can race a
segment, trying to match or exceed your personal
record or other participants who have raced the
segment.
NOTE: When you download a course from your Garmin
Connect account, you can download all of the available
segments in the course.
Strava™ Segments
You can download Strava segments to your 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 Strava membership, go to the
segments widget in your Garmin Connect account. For
more information, go to www.strava.com.
The information in this manual applies to both Garmin
Connect segments and Strava segments.
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
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.
1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select the activity settings.
5 Select Metronome > Status > On.
6 Select an option:
• Select Beats Per Minute to enter a value based
on the cadence you want to maintain.
• Select Alert Frequency to customize the
frequency of the beats.
• Select Sounds to customize the metronome
tone and vibration.
7 If necessary, select Preview to listen to the
metronome feature before you run.
8 Go for a run (Going for a Run, page1).
The metronome starts automatically.
9 During your run, select UP or DOWN to view the
metronome screen.
10 If necessary, hold to change the metronome
8 Training
settings.
Extended Display Mode
You can use Extended Display mode to display data
screens from your Forerunner device on a compatible
Edge device during a ride or triathlon. See your Edge
owner’s manual for more information.
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.
1 Hold .
2 Select User Profile.
3 Select an option.
Fitness Goals
Knowing your heart rate zones can help you measure
and improve your fitness by understanding and
applying these principles.
y Your heart rate is a good measure of exercise
intensity.
y 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, page9) to
determine the best heart rate zone for your fitness
objectives.
If you do not know your maximum heart rate, use one
of the calculators available on the Internet. Some
gyms and health centers can provide a test that
measures maximum heart rate. The default maximum
heart rate is 220 minus your age.
About Heart Rate Zones
Many athletes use heart rate zones to measure and
increase their cardiovascular strength and improve
their level of fitness. A heart rate zone is a set range of
heartbeats per minute. The five commonly accepted
heart rate zones are numbered from 1 to 5 according
to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum
heart rate.
Setting Your Heart Rate Zones
The device uses your user profile information from
the initial setup to determine your default heart rate
zones. You can set separate heart rate zones for sport
profiles, such as running, cycling, and swimming. For
the most accurate calorie data during your activity, set
your maximum heart rate. You can also set each heart
rate zone and enter your resting heart rate manually.
You can manually adjust your zones on the device or
using your Garmin Connect account.
1 Hold .
2 Select User Profile > Heart Rate.
3 Select Max� HR, and enter your maximum heart
rate.
You can use the Auto Detect feature to
automatically record your maximum heart
rate during an activity (Detecting Performance
Measurements Automatically, page17).
4 Select LTHR > Enter Manually, and enter your
lactate threshold heart rate.
You can perform a guided test to estimate your
lactate threshold (Lactate Threshold, page19).
You can use the Auto Detect feature to
automatically record your lactate threshold during
an activity (Detecting Performance Measurements
Automatically, page17).
5 Select Resting HR, and enter your resting heart
rate.
You can use the average resting heart rate
measured by your device, or you can set a custom
resting heart rate.
6 Select Zones > Based On.
7 Select an option:
• Select BPM to view and edit the zones in beats
per minute.
• Select %Max� HR to view and edit the zones as a
percentage of your maximum heart rate.
• Select %HRR to view and edit the zones as a
percentage of your heart rate reserve (maximum
heart rate minus resting heart rate).
• Select %LTHR to view and edit the zones as a
percentage of your lactate threshold heart rate.
8 Select a zone, and enter a value for each zone.
9 Select Add Sport Heart Rate, and select a sport
profile to add separate heart rate zones (optional).
10 Repeat the steps to add sport heart rate zones
(optional).
Letting the Device Set Your Heart Rate Zones
The default settings allow the device to detect your
maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.
y Verify that your user profile settings are accurate
(Setting Up Your User Profile, page9).
y Run often with the wrist or chest heart rate
monitor.
y Try a few heart rate training plans, available from
your Garmin Connect account.
y View your heart rate trends and time in zones
using your Garmin Connect account.
Heart Rate Zone Calculations
% of
Zone
Maximum
Heart Rate
1 50–60%
Perceived
Exertion
Relaxed, easy
pace, rhythmic
breathing
Benefits
Beginning-level
aerobic training,
reduces stress
Training 9
Comfortable
2 60–70%
3 70–80%
4 80–90%
5 90–100%
pace, slightly
deeper
breathing,
conversation
possible
Moderate
pace, more
difficult to hold
conversation
Fast pace
and a bit
uncomfortable,
breathing
forceful
Sprinting pace,
unsustainable
for long period
of time, labored
breathing
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.
1 Hold .
2 Select User Profile > Power Zones > Based On.
3 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.
4 Select FTP, and enter your FTP value.
5 Select a zone, and enter a value for each zone.
6 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.sg/legal/
atdisclaimer.
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 1.
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, page43).
Go for a short walk (at least a couple of minutes)
to reset the move alert.
Sleep Tracking
While you are sleeping, the device automatically
detects your sleep and monitors your movement
during your normal sleep hours. You can set your
normal sleep hours in the user settings on your Garmin
Connect account. Sleep statistics include total hours
of sleep, sleep levels, and sleep movement. You can
view your sleep statistics on your Garmin Connect
account.
NOTE: Naps are not added to your sleep statistics. You
can use do not disturb mode to turn off notifications
and alerts, with the exception of alarms (Using Do Not
Disturb Mode, page11).
Using Automated Sleep Tracking
1 Wear your device while sleeping.
2 Upload your sleep tracking data to the Garmin
Connect site (Manually Syncing Data with Garmin
Connect, page25).
You can view your sleep statistics on your Garmin
Connect account.
10 Activity Tracking
Using Do Not Disturb Mode
You can use do not disturb mode to turn off the
backlight, tone alerts, and vibration alerts. For
example, you can use this mode while sleeping or
watching a movie.
NOTE: You can set your normal sleep hours in the user
settings on your Garmin Connect account. You can
enable the Sleep Time option in the system settings to
automatically enter do not disturb mode during your
normal sleep hours (System Settings, page43).
1 Hold LIGHT.
2 Select Do Not Disturb.
Intensity Minutes
To improve your health, organizations such as the
World Health Organization recommend at least 150
minutes per week of moderate intensity activity, such
as brisk walking, or 75 minutes per week of vigorous
intensity activity, such as running.
The device monitors your activity intensity and tracks
your time spent participating in moderate to vigorous
intensity activities (heart rate data is required to
quantify vigorous intensity). You can work toward
achieving your weekly intensity minutes goal by
participating in at least 10 consecutive minutes of
moderate to vigorous intensity activities. The device
adds the amount of moderate activity minutes with
the amount of vigorous activity minutes. Your total
vigorous intensity minutes are doubled when added.
Earning Intensity Minutes
Your 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.
y Start a timed activity for the most accurate
calculation of intensity minutes.
y Exercise for at least 10 consecutive minutes at a
moderate or vigorous intensity level.
y Wear your device all day and night for the most
accurate resting heart rate.
Garmin Move IQ Events
The Move IQ feature automatically detects activity
patterns, 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.
Activity Tracking Settings
Status: Turns off the activity tracking features.
Move Alert: Displays a message and the move bar on
the digital watch face and steps screen. The device
also beeps or vibrates if audible tones are turned
on (System Settings, page43).
Goal Alerts: Allows you to turn on and off goal alerts,
or turn them off only during activities. Goal alerts
appear for your daily steps goal, daily floors
climbed goal, and weekly intensity minutes goal.
Move IQ: Allows your device to automatically start
and save a timed walking or running activity when
the Move IQ feature detects familiar movement
patterns.
Sleep Pulse Ox: Allows your device to record up to four
hours of pulse oximeter readings while you sleep.
Turning Off Activity Tracking
When you turn off activity tracking, your steps, floors
climbed, intensity minutes, sleep tracking, and Move IQ
events are not recorded.
1 From the watch face, hold UP.
2 Select Settings > Activity Tracking > Status > Off.
Heart Rate Features
The Forerunner device has a wrist-based heart rate
monitor and is also compatible with chest heart rate
monitors. You can view heart rate data on the heart
rate widget. If both wrist-based heart rate and chest
heart rate data are available, your device uses the
chest heart rate data.
There are several heart rate-related features available
in the default widget loop.
Your current heart rate in beats per minute
(bpm). The widget also displays a graph
of your heart rate for the last four hours,
highlighting your highest and lowest heart
rate.
Your current stress level. The device measures
your heart rate variability while you are
inactive to estimate your stress level. A lower
number indicates a lower stress level.
Your current Body Battery energy level. The
device calculates your current energy reserves
based on sleep, stress, and activity data.
A higher number indicates a higher energy
reserve.
The current saturation of oxygen in your
blood. Knowing your oxygen saturation can
help you determine how your body is adapting
to exercise and stress.
NOTE: The pulse oximeter sensor is located on
the back of the device.
From the watch face, hold , and select Settings >
Activity Tracking.
Heart Rate Features 11
Wrist-based Heart Rate
Wearing the Device
y Wear the device above your wrist bone.
NOTE: The device should be snug but comfortable.
For more accurate heart rate readings, the device
should not move while running or exercising.
For pulse oximeter readings, you should remain
motionless.
NOTE: The optical sensor is located on the back of
the device.
y See Tips for Erratic Heart Rate Data, page12 for
more information about wrist-based heart rate.
y See Tips for Erratic Pulse Oximeter Data, page22
for more information about the pulse oximeter
sensor.
y For more information about accuracy, go to Garmin.
com.sg/legal/atdisclaimer.
Tips for Erratic Heart Rate Data
If the heart rate data is erratic or does not appear, you
can try these tips.
y Clean and dry your arm before putting on the
device.
y Avoid wearing sunscreen, lotion, and insect
repellent under the device.
y Avoid scratching the heart rate sensor on the back
of the device.
y Wear the device above your wrist bone. The device
should be snug but comfortable.
y Wait until the icon is solid before starting your
activity.
y Warm up for 5 to 10 minutes and get a heart rate
reading before starting your activity.
NOTE: In cold environments, warm up indoors.
y Rinse the device with fresh water after each
workout.
Viewing the Heart Rate Widget
The widget displays your current heart rate in beats
per minute (bpm) and a graph of your heart rate for the
last 4 hours.
1 From the watch face, select UP or DOWN to view
the heart rate widget.
NOTE: You may need to add the widget to
your widget loop (Customizing the Widget Loop,
page37).
2 Select START to view your average resting heart
rate values for the last 7 days.
Broadcasting Heart Rate Data to Garmin® Devices
You can broadcast your heart rate data from your
Forerunner device and view it on paired Garmin
devices.
NOTE: Broadcasting heart rate data decreases battery
life.
1 From the heart rate widget, hold .
2 Select Options > Broadcast Heart Rate.
The Forerunner device starts broadcasting your
heart rate data, and appears.
NOTE: You can view only the heart rate widget
while broadcasting heart rate data from the heart
rate widget.
3 Pair your Forerunner device with your Garmin
ANT+ compatible device.
NOTE: The pairing instructions differ for each
Garmin compatible device. See your owner’s
manual.
TIP: To stop broadcasting your heart rate data,
select any key, and select Yes.
Setting an Abnormal Heart Rate Alert
You can set the device to alert you when your heart
rate exceeds a certain number of beats per minute
(bpm) after a period of inactivity.
1 From the heart rate widget, hold .
2 Select Options > Abnormal HR Alert > Status > On.
3 Select Alert Threshold.
4 Select a heart rate threshold value.
Each time you exceed the threshold value, a message
appears and the device vibrates.
Turning Off the Wrist-based Heart Rate Monitor
The default value for the Wrist Heart Rate setting is
Auto. The device automatically uses the wrist-based
heart rate monitor unless you pair an ANT+ heart rate
monitor to the device.
NOTE: Disabling the wrist-based heart rate monitor
also disables the wrist-based pulse oximeter sensor.
You can perform a manual reading from the pulse
oximeter widget.
1 From the heart rate widget, hold .
2 Select Options > Status > Off.
12 Heart Rate Features
HRM-Swim Accessory
Heart Rate While Swimming
The HRM-Tri accessory and the HRM-Swim accessory
record and store your heart rate data while swimming.
Heart rate data is not visible on compatible Forerunner
devices while the heart rate accessory is underwater.
You must start a timed activity on your paired
Forerunner device to view stored heart rate data later.
During rest intervals when out of the water, the heart
rate accessory sends your heart rate data to your
Forerunner device.
Your Forerunner device automatically downloads
stored heart rate data when you save your timed swim
activity. Your heart rate accessory must be out of the
water, active, and within range of the device (3 m)
while data is downloaded.
Going for a Pool Swim
1 Select START > Pool Swim.
2 Select your pool size, or enter a custom size.
3 Select START.
The device records swim data only while the
activity timer is running.
4 Start your activity.
The device automatically records swim intervals
and lengths.
5 Select UP or DOWN to view additional data pages
(optional).
6 When resting, select to pause the activity timer.
7 Select to restart the activity timer.
8 After you finish the activity, select STOP > 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 (Customizing the Data
Screens, page38).
1 Select START > Open Water.
2 Go outside and wait while the device locates
satellites.
3 Select START to start the timer.
History is recorded only while the timer is running.
4 After you finish the activity, select STOP > Save.
Sizing the Heart Rate Monitor
Before your first swim, take some time sizing the heart
rate monitor. It should be tight enough to stay in place
when pushing off the pool wall.
y Select a strap extender, and attach it to the elastic
end of the heart rate monitor.
The heart rate monitor comes with three extender
straps to fit different chest sizes.
TIP: The medium strap extender works for most
shirt sizes (from medium to extra-large).
y Put on the heart rate monitor backward to easily
adjust the slider on the strap extender.
y Put on the heart rate monitor forward to easily
adjust the slider on the heart rate monitor.
Putting On the Heart Rate Monitor
You should wear the heart rate monitor directly on your
skin, just below your sternum.
1 Select a strap extender for the best fit.
2 Wear the heart rate monitor with the Garmin logo
facing right-side up.
The hook 1 and loop 2 connection should be on
your right side.
3 Wrap the heart rate monitor around your chest, and
connect the strap hook to the loop.
NOTE: Make sure the care tag does not fold over.
4 Tighten the heart rate monitor so it is snug around
your chest, but not restrictive.
After you put on the heart rate monitor, it is active,
storing, and sending data.
Tips for Using the HRM-Swim Accessory
y Adjust the tightness of the heart rate monitor
and strap extender if the heart rate monitor slides
down your chest when pushing off the pool wall.
y Stand up between intervals so that the heart rate
monitor is out of the water to see your heart rate
data.
Caring for the Heart Rate Monitor
NOTICE
A buildup of sweat and salt on the strap can decrease
the ability of the heart rate monitor to report accurate
data.
y Rinse the heart rate monitor after every use.
y Hand wash the heart rate monitor after every
seven uses, using a tiny amount of mild detergent,
such as dishwashing liquid.
NOTE: Using too much detergent may damage the
heart rate monitor.
y Do not put the heart rate monitor in a washing
machine or dryer.
y When drying the heart rate monitor, hang it up or
Heart Rate Features 13
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