Garmin A3272 User Manual

FORERUNNER®

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645/645 MUSIC

Owner’s Manual

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

Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, Forerunner®, VIRB®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Connect IQ™, Garmin Connect™, Garmin Express™, Garmin Move IQ™, tempe™, Varia™, Varia Vision™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

American Heart Association® is a registered trademark of American Heart Association, Inc. Android™ is a trademark of Google Inc. Apple® and Mac® are trademarks of Apple Inc., registered in the U.S. and other countries. The Bluetooth® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. Advance heartbeat analytics by Firstbeat. 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 may contain a library (Kiss FFT) licensed by Mark Borgerding under the 3-Clause BSD License http://opensource.org/licenses/BSD-3-Clause.

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

M/N: A03272

Introduction

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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

Go for a run.

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

Select an option:

• Select Resume to restart the timer.

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

select the run to view a summary.

LIGHT

START

STOP

BACK

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

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

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

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

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

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

and settings. Hold to view the menu.

GPS Status and Status Icons

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

GPS GPS status

Battery status

Smartphone connection status

Wi‑Fi® technology status

Heart rate status

Foot pod status

Running Dynamics Pod status

Speed and cadence sensor status

Power meter status

tempe™ sensor status

VIRB® camera status

Going for a Run

The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (Charging the Device, page 26).

Select START, and select an activity.

Go outside, and wait while the device locates satellites.

Select START to start the timer.

• Select Resume Later to suspend the run and continue

recording later.

• Select Lap to mark a lap.

• Select Discard > Yes to delete the run.

Activities

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™ activity apps to your device using your Garmin Connect account (Connect IQ Features,

page 17).

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

Starting an Activity

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

From the watch face, select START.

Select an activity.

If necessary, follow the on-screen instructions to enter

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

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

device locates satellites. Select START to start the timer.

NOTE: The device does not record your activity data until

you start the timer.

Tips for Recording Activities

• Charge the device before starting an activity (Charging the

Device, page 26).

• Select to record laps.

• Select UP or DOWN to view additional data pages.

Introduction 1

Stopping an Activity

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Select STOP.

Select an option:

• To resume your activity, select Resume.

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

Save.

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

select Resume Later.

• To mark a lap, select Lap.

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

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

GPS.

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

select Back to Start > Straight Line. NOTE: This feature is available only for activities that use

GPS.

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

Discard.

NOTE: After stopping the activity, the device saves it

automatically after 25 minutes.

Creating a Custom Activity

From the watch face, select START > Add.

Select an option:

• Select Copy Activity to create your custom activity

starting from one of your saved activities.

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

Select a name or enter a custom name.

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

Select an option:

• Select an option to customize specific activity settings. For example, you can select an accent color or customize the data screens.

• Select Done to save and use the custom activity.

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

Indoor Activities

Forerunner device can be used for training indoors, such as

The running on an indoor track or using a stationary bike. GPS is turned off for indoor activities.

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

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

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

Outdoor Activities

Forerunner device comes preloaded with apps for outdoor

The activities, such as running and open water swimming. GPS is turned on for outdoor activities. You can add apps using default activities, such as walking or rowing. You can also add custom sport apps to your device (Creating a Custom Activity, page 2).

2 Activities

Training

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Workouts

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

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

Following a Workout From the Web

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect,

page 19).

Connect the device to your computer.

Go to www.garminconnect.com.

Create and save a new workout.

Select Send to Device, and follow the on-screen

instructions. Disconnect the device.

Starting a Workout

Before you can start a workout, you must download a workout from your Garmin Connect account.

From the watch face, select START.

Select an activity.

Hold .

Select Training > My Workouts.

Select a workout.

Select Do Workout.

Select START to start the timer.

After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data.

About the Training Calendar

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

Using Garmin Connect Training Plans

Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect, page 19).

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

Connect the device to your computer.

From your Garmin Connect account, select and schedule a

training plan. Review the training plan in your calendar.

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.

Creating an Interval Workout

From the watch face, select START.

Select an activity.

Hold .

Select Training > Intervals > Edit > Interval > Type.

Select Distance, Time, or Open.

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

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

the workout, and select . Select BACK.

4 Training

Select Rest > Type.

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Select Distance, Time, or Open.

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

interval, and select . Select BACK.

Select one or more options:

• To set the number of repetitions, select Repeat.

• To add an open-ended warm up to your workout, select Warm Up > On.

• To add an open-ended cool down to your workout, select Cool Down > On.

Starting an Interval Workout

From the watch face, select START.

Select an activity.

Hold .

Select Training > Intervals > Do Workout.

Select START to start the timer.

When your interval workout has a warm up, select to

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

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

Stopping an Interval Workout

• At any time, select to end an interval.

• At any time, select STOP to stop the timer.

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

Using Virtual Partner

The Virtual Partner feature is a training tool designed to help you meet your goals. You can set a pace for the Virtual Partner and race against it.

NOTE: This feature is not available for all activities.

Hold .

Select Settings > Activities & Apps.

Select an activity.

Select the activity settings.

Select Data Screens > Add New > Virtual Partner.

Enter a pace or speed value.

Start your activity (Starting an Activity, page 1).

Select UP or DOWN to scroll to the Virtual Partner screen

and see who is leading.

Select Training > Set a Target.

Select an option:

• Select Distance Only to select a preset distance or enter

a custom distance.

• Select Distance and Time to select a distance and time

target.

• Select Distance and Pace or Distance and Speed to

select a distance and pace or speed target.

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

Select START to start the timer.

Cancelling a Training Target

During an activity, hold .

Select Cancel Target > Yes.

Racing a Previous Activity

You can race a previously recorded or downloaded activity. This feature works with the how far ahead or behind you are during the activity.

NOTE: This feature is not available for all activities.

From the watch face, select START.

Select an activity.

Hold .

Select Training > Race an Activity.

Select an option:

• Select From History to select a previously recorded

activity from your device.

• Select Downloaded to select an activity you downloaded

from your Garmin Connect account.

Select the activity.

The Virtual Partner screen appears indicating your estimated finish time.

Select START to start the timer.

After you complete your activity, select START > Save.

Virtual Partner feature so you can see

Personal Records

When you complete an activity, the device displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances and longest run or ride.

Viewing Your Personal Records

Hold .

Select History > Records.

Select a sport.

Select a record.

Select View Record.

Restoring a Personal Record

Setting a Training Target

The training target feature works with the Virtual Partner feature so you can train toward a set distance, distance and time, distance and pace, or distance and speed goal. During your training activity, the device gives you real-time feedback about how close you are to achieving your training target.

From the watch face, select START.

Select an activity.

Hold .

Training 5

You can set each personal record back to the one previously recorded.

Hold .

Select History > Records.

Select a sport.

Select a record to restore.

Select Previous > Yes.

NOTE: This does not delete any saved activities.

Clearing a Personal Record

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Hold .

Select History > Records.

Select a sport.

Select a record to delete.

Select Clear Record > Yes.

NOTE: This does not delete any saved activities.

Clearing All Personal Records

Hold .

Select History > Records.

NOTE: This does not delete any saved activities.

Select a sport.

Select Clear All Records > Yes.

The records are deleted for that sport only.

Using the Metronome

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

NOTE: This feature is not available for all activities.

Hold .

Select Settings > Activities & Apps.

Select an activity.

Select the activity settings.

Select Metronome > Status > On.

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.

If necessary, select Preview to listen to the metronome

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

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

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

Setting Up Your User Profile

You can update your gender, birth year, height, weight, heart rate zone, and power zone settings. The device uses this information to calculate accurate training data.

Hold .

Select Settings > User Profile.

Select an option.

Fitness Goals

Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles.

• Your heart rate is a good measure of exercise intensity.

• Training in certain heart rate zones can help you improve cardiovascular capacity and strength.

• Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury.

If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 7) 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.

6 Training

Setting Your Heart Rate Zones

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The device uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the device or using your Garmin Connect account.

Hold .

Select Settings > User Profile > Heart Rate.

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 (Automatically

Detecting Performance Measurements, page 12).

Select LTHR > Enter Manually, and enter your lactate

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

threshold (Lactate Threshold, page 14). You can use the Auto Detect feature to automatically record your lactate threshold during an activity (Automatically Detecting

Performance Measurements, page 12).

Select Resting HR, and enter your resting heart rate.

You can use the average resting heart rate based on your user profile information, or you can set a custom resting heart rate.

Select Zones > Based On.

Select an option:

• Select BPM to view and edit the zones in beats per

minute.

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

percentage of your maximum heart rate.

• Select %HRR to view and edit the zones as a percentage

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

• Select %LTHR to view and edit the zones as a percentage

of your lactate threshold heart rate.

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

Select Add Sport Heart Rate, and select a sport profile to

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

(optional).

Letting the Device Set Your Heart Rate Zones

The default settings allow the device to detect your maximum heart rate and set your heart rate zones as a percentage of your maximum heart rate.

• Verify that your user profile settings are accurate (Setting Up

Your User Profile, page 6).

• Run often with the wrist or chest heart rate monitor.

• Try a few heart rate training plans, available from your Garmin Connect account.

• View your heart rate trends and time in zones using your Garmin Connect account.

Heart Rate Zone Calculations

Zone % of

Maximum Heart Rate

1 50–60% Relaxed, easy pace,

2 60–70% Comfortable pace,

Perceived Exertion Benefits

rhythmic breathing

slightly deeper breathing, conversation possible

Beginning-level aerobic training, reduces stress

Basic cardiovascular training, good recovery pace

Zone % of

Maximum Heart Rate

3 70–80% Moderate pace, more

4 80–90% Fast pace and a bit

5 90–100% Sprinting pace,

Perceived Exertion Benefits

difficult to hold conversation

uncomfortable, breathing forceful

unsustainable for long period of time, labored breathing

Improved aerobic capacity, optimal cardiovascular training

Improved anaerobic capacity and threshold, improved speed

Anaerobic and muscular endurance, increased power

About Lifetime Athletes

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

Setting Your Power Zones

The values for the zones are default values based on gender, weight, and average ability, and may not match your personal abilities. If you know your functional threshold power (FTP) value, you can enter it and allow the software to calculate your power zones automatically. You can manually adjust your zones on the device or using your Garmin Connect account.

Hold .

Select Settings > User Profile > Power Zones > Based On.

Select an option:

• Select Watts to view and edit the zones in watts.

• Select %FTP to view and edit the zones as a percentage

of your functional threshold power.

Select FTP, and enter your FTP value.

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

If necessary, select Minimum, and enter a minimum power

value.

Activity Tracking

The activity tracking feature records your daily step count, distance traveled, intensity minutes, floors climbed, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories.

The number of steps taken during the day appears on the steps widget. The step count is updated periodically.

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.

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

Activity Tracking 7

appear. Additional segments appear after every 15 minutes of

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inactivity. The device also beeps or vibrates if audible tones are turned on (System Settings, page 24).

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

Sleep Tracking

While you are sleeping, the device monitors your movement. Sleep statistics include total hours of sleep, sleep levels, and sleep movement. You can set your normal sleep hours in the user settings on your Garmin Connect account. You can view your sleep statistics on your Garmin Connect account.

Using Automated Sleep Tracking

Wear your device while sleeping.

Upload your sleep tracking data to the Garmin Connect site

(Garmin Connect, page 19). You can view your sleep statistics on your Garmin Connect

account.

Using Do Not Disturb Mode

You can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie.

NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the Sleep Time option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings,

page 24).

Hold LIGHT.

Select Do Not Disturb.

Intensity Minutes

To improve your health, organizations such as the U.S. Centers for Disease Control and Prevention, the American Heart Association 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.

, and the World Health Organization, recommend at

Earning Intensity Minutes

Your Forerunner device calculates intensity minutes by comparing your heart rate data during an activity to your average resting heart rate. If heart rate is turned off, the device calculates moderate intensity minutes by analyzing your steps per minute.

• Start a timed activity for the most accurate calculation of intensity minutes.

• Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.

Garmin Move IQ™ Events

Move IQ feature automatically detects activity patterns,

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

Activity Tracking Settings

Hold

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

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

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

Turning Off Activity Tracking

When you turn off activity tracking, your steps, floors climbed, intensity minutes, sleep tracking, and Move IQ events are not recorded.

1 2

, and select Settings > Activity Tracking.

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

page 24).

alerts appear for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal.

Hold .

Select Settings > Activity Tracking > Status > Off.

Heart Rate Features

Forerunner device has a wrist-based heart rate monitor and

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

Wrist-based Heart Rate

Wearing the Device and Heart Rate

• Wear the Forerunner device above your wrist bone.

NOTE: The device should be snug but comfortable, and it should not move while running or exercising.

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

• See Tips for Erratic Heart Rate Data, page 8 for more information about wrist-based heart rate.

• For more information about the accuracy of wrist-based heart rate, go to garmin.com/ataccuracy.

Tips for Erratic Heart Rate Data

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

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

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

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

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

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

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

NOTE: In cold environments, warm up indoors.

• Rinse the device with fresh water after each workout.

8 Heart Rate Features

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