Garmin fenix 3, fenix 3 HR, fenix 3 Sapphire Owners Manual

Name: Garmin Fenix 3
Brand: Garmin
SKU: 1219227
Rating: 5 (1 reviews)

5 (1)

fēnix® 3/HR

Owner’s Manual

February 2016

190-01840-00_0D

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®, fēnix®, TracBack®, VIRB®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Connect IQ™, Garmin Connect™, Garmin Express™, HRM-Run™, tempe™, and Vector™ 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. Advanced heartbeat analytics by Firstbeat. Training Stress Score™ (TSS), Intensity Factor™ (IF), and Normalized Power™ (NP) are trademarks of Peaksware, LLC. Wi Fi® is a registered mark of Wi-Fi Alliance Corporation. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.

This product 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.

Table of Contents
Introduction.....................................................................	1
Keys ............................................................................................	1
Locking the Keys ....................................................................	1
Charging the Device ...................................................................	1
Pairing Your Smartphone with Your Device ...............................	1
Support and Updates ..................................................................	1
Setting Up Garmin Express ...................................................	1
Heart Rate Features.......................................................	1
Wrist-based Heart Rate ..............................................................	2
Wearing the Device and Heart Rate ......................................	2
Tips for Erratic Heart Rate Data .............................................	2
Viewing the Heart Rate Widget ..............................................	2
Broadcasting Heart Rate Data to Garmin Devices ................	2
Turning Off the Wrist Heart Rate Monitor ..............................	2
Putting On the Heart Rate Monitor .............................................	2
Tips for Erratic Heart Rate Data .............................................	2
Running Dynamics ......................................................................	3
Training with Running Dynamics ...........................................	3
Color Gauges and Running Dynamics Data ..........................	3
Ground Contact Time Balance Data .................................	3
Tips for Missing Running Dynamics Data ..............................	4
Physiological Measurements ......................................................	4
About VO2 Max. Estimates ....................................................	4
Getting Your VO2 Max. Estimate for Running ..................	4
Getting Your VO2 Max. Estimate for Cycling ....................	4
Viewing Your Predicted Race Times .....................................	4
Recovery Advisor ...................................................................	5
Turning On the Recovery Advisor .....................................	5
Recovery Heart Rate .............................................................	5
Lactate Threshold ..................................................................	5
Performing a Guided Test to Determine Your Lactate
Threshold ..........................................................................	5
Performance Condition ..........................................................	5
Viewing Your Performance Condition ...............................	5
Stress Score ..........................................................................	5
Viewing Your Stress Score ...............................................	5
Activities.........................................................................	5
Starting an Activity ......................................................................	5
Stopping an Activity ....................................................................	6
Skiing ..........................................................................................	6
Going Cross-Country Skiing ..................................................	6
Going Downhill Skiing or Snowboarding ................................	6
Viewing Your Ski Runs ......................................................	6
Hiking ..........................................................................................	6
Going for a Hike .....................................................................	6
Running ......................................................................................	6
Going for a Run ......................................................................	6
Using the Metronome .............................................................	6
Biking ..........................................................................................	7
Going for a Ride .....................................................................	7
Swimming ...................................................................................	7
Going for a Pool Swim ...........................................................	7
Swim Terminology .............................................................	7
Stroke Types .....................................................................	7
Resting During Pool Swimming .........................................	7
Training with the Drill Log ..................................................	7
Going for an Open Water Swim .............................................	7
Water Sports ...............................................................................	8
Starting a Stand Up Paddle Boarding Activity .......................	8
Starting a Rowing Activity ......................................................	8
Indoor Activities ..........................................................................	8
Multisport ....................................................................................	8
Starting a Triathlon or Multisport Activity ...............................	8

Creating a Custom Activity .....................................................	8
Golfing ........................................................................................	8
Playing Golf ............................................................................	8
Hole Information .....................................................................	8
Viewing Layup and Dogleg Distances ...................................	9
Using the Golf Odometer .......................................................	9
Keeping Score .......................................................................	9
Reviewing Scores ..................................................................	9
Measuring a Shot ...................................................................	9
Training...........................................................................	9
Setting Up Your User Profile .......................................................	9
Fitness Goals .........................................................................	9
About Heart Rate Zones ........................................................	9
Setting Your Heart Rate Zones .........................................	9
Letting the Device Set Your Heart Rate Zones ...............	10
Heart Rate Zone Calculations .........................................	10
About Lifetime Athletes ........................................................	10
Setting Your Power Zones ...................................................	10
Activity Tracking ........................................................................	10
Turning On Activity Tracking ................................................	10
Using the Move Alert ............................................................	10
Auto Goal .............................................................................	10
Sleep Tracking .....................................................................	10
Using Automated Sleep Tracking ....................................	10
Using Do Not Disturb Mode ............................................	10
Intensity Minutes ..................................................................	11
Workouts ...................................................................................	11
Following a Workout From the Web .....................................	11
Starting a Workout ...............................................................	11
About the Training Calendar ................................................	11
Using Garmin Connect Training Plans ............................	11
Interval Workouts ......................................................................	11
Creating an Interval Workout ...............................................	11
Starting an Interval Workout ................................................	11
Stopping an Interval Workout ...............................................	11
Using Virtual Partner® ..............................................................	11
Setting a Training Target ..........................................................	12
Cancelling a Training Target ................................................	12
Racing a Previous Activity ........................................................	12
Personal Records .....................................................................	12
Viewing Your Personal Records ..........................................	12
Restoring a Personal Record ...............................................	12
Clearing a Personal Record .................................................	12
Clearing All Personal Records .............................................	12
About Training Effect ................................................................	12
Clock..............................................................................	12
Setting an Alarm .......................................................................	12
Starting the Countdown Timer ..................................................	13
Using the Stopwatch .................................................................	13
Setting Sunrise and Sunset Alerts ............................................	13
Navigation.....................................................................	13
Projecting a Waypoint ...............................................................	13
Saving Your Location ...............................................................	13
Editing Your Saved Locations ..............................................	13
Editing Your Saved Locations ..................................................	13
Deleting All Saved Locations ....................................................	13
Navigating to a Destination .......................................................	13
Navigating with Sight 'N Go ......................................................	13
Compass ...................................................................................	13
Map ...........................................................................................	13
Panning and Zooming the Map ............................................	13
Navigating To Your Starting Point ............................................	14
Altimeter and Barometer ...........................................................	14
History...........................................................................	14
Using History ............................................................................	14

Table of Contents

Multisport History .................................................................	14
Viewing Your Time in Each Heart Rate Zone ......................	14
Viewing Step Totals ..................................................................	14
Viewing Data Totals ..................................................................	14
Deleting History ........................................................................	14
Using the Odometer ..................................................................	14
Connected Features.....................................................	14
Enabling Bluetooth Notifications ...............................................	15
Viewing Notifications ............................................................	15
Managing Notifications .........................................................	15
Turning Off Bluetooth Technology .......................................	15
Turning On and Off Bluetooth Connection Alerts ................	15
Locating a Lost Mobile Device ..................................................	15
Garmin Connect ........................................................................	15
Using Garmin Connect Mobile .............................................	15
Manually Uploading Data to Garmin Connect Mobile .....	16
Using Garmin Connect on Your Computer ..........................	16
Wi Fi® Connected Features .....................................................	16
Setting Up Wi Fi Connectivity ..............................................	16
Connect IQ Features....................................................	16
Downloading Connect IQ Features ..........................................	16
Downloading Connect IQ Features Using Your Computer .......	16
Widgets .....................................................................................	16
Viewing Widgets ..................................................................	16
Customizing the Widget Loop ..............................................	16
VIRB Remote .......................................................................	17
Controlling a VIRB Action Camera ..................................	17
Customizing Your Device............................................	17
Activity App Settings .................................................................	17
Customizing the Data Screens ............................................	17
Adding a Map to an Activity .................................................	17
Alerts ....................................................................................	17
Setting an Alert ................................................................	18
Auto Lap ...............................................................................	18
Marking Laps by Distance ...............................................	18
Enabling Auto Pause® .........................................................	18
Enabling Auto Climb ............................................................	18
3D Speed and Distance .......................................................	18
Using Auto Scroll .................................................................	18
UltraTrac ..............................................................................	19
Power Save Timeout Settings ..............................................	19
Turning On and Off the Lap Key ..........................................	19
Watch Face Settings .................................................................	19
Customizing the Watch Face ...............................................	19
Sensors Settings .......................................................................	19
Compass Settings ................................................................	19
Calibrating the Compass .................................................	19
Setting the North Reference ............................................	19
Altimeter Settings .................................................................	19
Calibrating the Barometric Altimeter ...............................	19
Barometer Settings ..............................................................	20
Navigation Settings ...................................................................	20
Customizing Map Features ..................................................	20
Setting Up a Heading Bug ...................................................	20
System Settings ........................................................................	20
Time Settings .......................................................................	20
Backlight Settings ................................................................	20
Changing the Units of Measure ...........................................	20
ANT+ Sensors...............................................................	20
Pairing ANT+ Sensors ..............................................................	20
Using an Optional Bike Speed or Cadence Sensor ..................	21
Foot Pod ...................................................................................	21
Improving Foot Pod Calibration ...........................................	21
Calibrating Your Foot Pod Manually ....................................	21
Setting Foot Pod Speed and Distance .................................	21

tempe ........................................................................................	21
Device Information.......................................................	21
Viewing Device Information ......................................................	21
Specifications ............................................................................	21
Battery Information ...............................................................	21
HRM-Run Specifications ...........................................................	21
Data Management ....................................................................	21
Disconnecting the USB Cable ..............................................	22
Deleting Files .......................................................................	22
Troubleshooting ........................................................................	22
My daily step count does not appear ...................................	22
The temperature reading is not accurate .............................	22
Resetting Your Device .........................................................	22
Restoring All Default Settings ..............................................	22
Maximizing the Battery Life ..................................................	22
Getting More Information .....................................................	22
Device Maintenance.....................................................	22
Device Care ..............................................................................	22
Cleaning the Device .............................................................	22
Metal Watch Band Adjustment .................................................	22
Heart Rate Monitor Care Instructions .......................................	22
Caring for the Heart Rate Monitor ........................................	22
User Replaceable Batteries ......................................................	23
Replacing the Heart Rate Monitor Battery ...........................	23
Appendix.......................................................................	23
Data Fields ................................................................................	23
VO2 Max. Standard Ratings .....................................................	26
Wheel Size and Circumference ................................................	26
Software License Agreement ...................................................	26
BSD 3-Clause License ..............................................................	27
Symbol Definitions ....................................................................	27
Index..............................................................................	28

ii	Table of Contents

Garmin fenix 3, fenix 3 HR, fenix 3 Sapphire Owners Manual

Introduction

WARNING

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

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

Keys

Select to turn the backlight on and off.

LIGHT Hold to view shortcut menu options, including turning the device on and off.

Select to start or stop an activity.

START Select to choose an option in a menu.

STOP

Select to return to the previous page.

BACK Select to record a lap or a rest during an activity. LAP

Select to scroll through widgets, menus, and messages.

DOWN Hold to view the clock from any page.

Ä		Select to scroll through widgets, menus, and messages.
UP		Select to dismiss a short message or notification.
		Hold to view the main menu.

Locking the Keys

You can lock the keys to prevent accidental key presses.

1Hold LIGHT for two seconds, and select Lock Device to lock the keys.

2Hold LIGHT for two seconds, and select Unlock Device to unlock the keys.

Charging the Device

NOTICE

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

The device is powered by a built-in lithium-ion battery that you can charge using a standard wall outlet or a USB port on your computer.

1Plug the USB end of the cable into the AC adapter or a computer USB port.

2 Plug the AC adapter into a standard wall outlet.

3 Pinch the sides of the charging cradle to open the arms on

the cradle.

4 With the contacts aligned, place the device into the cradle

and release the arms to hold the device in place.

When you connect the device to a power source, the device turns on, and the battery charge level appears on the screen.

5 Charge the device completely.

Pairing Your Smartphone with Your Device

You should connect your fēnix 3 device to a smartphone to use the full features of the device.

1Go to garmin.com/apps, and download the Garmin Connect™ Mobile app to your smartphone.

2 Bring your smartphone within 10 m (33 ft.) of your device. 3 On the fēnix 3 device, hold UP.

4 Select Settings > Bluetooth > Pair Mobile Device.

5 On your smartphone, open the Garmin Connect Mobile app.

6Select an option to add your device to your Garmin Connect account:

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

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

Garmin Devices > , and follow the on-screen instructions.

Support and Updates

Garmin Express™ (www.garmin.com/express) provides easy access to these services for Garmin® devices.

•Product registration

•Product manuals

•Software updates

•Data uploads to Garmin Connect

Setting Up Garmin Express

1 Connect the device to your computer using a USB cable. 2 Go to www.garmin.com/express.

3 Follow the on-screen instructions.

Heart Rate Features

This manual is for fēnix 3 models compatible with heart rate monitors and for wrist-based heart rate models. You must have a heart rate monitor to use the features described in this section.

fēnix 3: This device is compatible with ANT+® heart rate monitors.

fēnix 3 HR: This device has a wrist-based heart rate monitor and is also compatible with ANT+ heart rate monitors. You

Introduction

can view wrist-based heart rate data on the heart rate widget. If both wrist-based heart rate and ANT+ heart rate data are available, your device uses the ANT+ heart rate data.

Wrist-based Heart Rate

Wearing the Device and Heart Rate

•Wear the fēnix 3 device above your wrist bone.

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

•Do not damage the heart rate sensor on the back of the device.

•See Tips for Erratic Heart Rate Data, page 2 for more information about wrist-based heart rate.

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 under the device.

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

NOTE: You can try wearing the device higher on your forearm. You can try wearing the device on your other arm.

•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.

Viewing the Heart Rate Widget

The widget displays your current heart rate in beats per minute (bpm), your lowest resting heart rate for today, and a graph of your heart rate.

1 From the clock, select DOWN.

2Select 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 fēnix 3 device and view it on paired Garmin devices. For example, you can broadcast your heart rate data to an Edge® device while cycling, or to a VIRB® action camera during an activity.

NOTE: Broadcasting heart rate data decreases battery life. 1 Hold UP.

2Select Settings > Sensors > Wrist Heart Rate > Broadcast HR.

The fēnix 3 device starts broadcasting your heart rate data, and appears.

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

3Pair your fēnix 3 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.

Turning Off the Wrist Heart Rate Monitor

For the fēnix 3 HR, 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.

1 Hold UP.

2 Select Settings > Sensors > Wrist Heart Rate > Off.

Putting On the Heart Rate Monitor

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

1If necessary, attach the strap extender to the heart rate monitor.

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

create a strong connection between your chest and the transmitter.

3Wear the heart rate monitor with the Garmin logo facing rightside up.

The loop and hook connection should be on your right

Á Â

side.

4Wrap the heart rate monitor around your chest, and connect the strap hook to the loop.

NOTE: Make sure the care tag does not fold over.

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

Tips for Erratic Heart Rate Data

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

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

•Tighten the strap on your chest.

•Warm up for 5 to 10 minutes.

•Follow the care instructions (Caring for the Heart Rate Monitor, page 22).

•Wear a cotton shirt or thoroughly wet both sides of the strap.

Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals.

2	Heart Rate Features

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

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

Running Dynamics

You can use your compatible fēnix 3 device paired with the HRM-Run™ accessory to provide real-time feedback about your running form. If your fēnix 3 device was packaged with the HRM-Run accessory, the devices are already paired.

The HRM-Run accessory has an accelerometer in the module that measures torso movement in order to calculate six running metrics.

Cadence: Cadence is the number of steps per minute. It displays the total steps (right and left combined).

Vertical oscillation: Vertical oscillation is your bounce while running. It displays the vertical motion of your torso, measured in centimeters for each step.

Ground contact time: Ground contact time is the amount of time in each step that you spend on the ground while running. It is measured in milliseconds.

NOTE: Ground contact time is not available while walking.

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

Stride length: Stride length is the length of your stride from one footfall to the next. It is measured in meters.

Color Gauges and Running Dynamics Data

Vertical ratio: Vertical ratio is the ratio of vertical oscillation to stride length. It displays a percentage. A lower number typically indicates better running form.

Training with Running Dynamics

Before you can view running dynamics, you must put on the HRM-Run accessory and pair it with your device (Pairing ANT+ Sensors, page 20). If your fēnix 3 was packaged with the accessory, the devices are already paired, and the fēnix 3 is set to display running dynamics.

1Select an option:

•If your HRM-Run accessory and fēnix 3 device are already paired, skip to step 8.

•If your HRM-Run accessory and fēnix 3 device are not already paired, complete all the steps in this procedure.

2 Hold UP.

3 Select Settings > Apps.

4 Select an activity.

5 Select Data Screens.

6 Select a running dynamics data screen.

NOTE: The running dynamics screens are not available for all activities.

7 Select Status > Enabled.

8 Go for a run (Going for a Run, page 6).

9Select UP or DOWN to open a running dynamics screen to view your metrics.

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

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

NOTE: The color gauge for ground contact time balance is different (Ground Contact Time Balance Data, page 3).

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

Color Zone Percentile in Zone Cadence Range Vertical Oscillation Range Vertical Ratio Ground Contact Time Range

Purple	>95	>183 spm	<6.4 cm	<6.1%	<218 ms
Blue	70–95	174–183 spm	6.4–8.1 cm	6.1–7.4%	218–248 ms
Green	30–69	164–173 spm	8.2–9.7 cm	7.5–8.6%	249–277 ms

Orange	5–29	153–163 spm	9.8–11.5 cm	8.7–10.1%	278–308 ms

Red	<5	<153 spm	>11.5 cm	>10.1%	>308 ms

Ground Contact Time Balance Data

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

Color Zone	Red	Orange	Green	Orange	Red
Symmetry	Poor	Fair	Good	Fair	Poor
Percent of Other Runners	5%	25%	40%	25%	5%
Ground Contact Time Balance	>52.2% L	50.8–52.2% L	50.7% L–50.7% R	50.8–52.2% R	>52.2% R

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

Heart Rate Features

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

Tips for Missing Running Dynamics Data

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

•Make sure you have the HRM-Run accessory.

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

•Pair the HRM-Run accessory with your fēnix 3 device again, according to the instructions.

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

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

Physiological Measurements

Purple	Superior
Blue	Excellent

Green	Good
Orange	Fair

Red	Poor

These physiological measurements require a compatible heart rate monitor. The measurements are estimates that can help you track and understand your training activities and race performances. These estimates are provided and supported by Firstbeat.

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

VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance.

Predicted race times: Your device uses the VO2 max. estimate and published data sources to provide a target race time based on your current state of fitness. This projection also presumes you have completed the proper training for the race.

Recovery advisor: The recovery advisor displays how much time remains before you are fully recovered and ready for the next hard workout.

Stress score: Stress score measures your heart rate variability while standing still for 3 minutes. It provides your overall stress level. The scale is 1 to 100, and a lower score indicates a lower stress level.

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

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

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. The fēnix 3 device has separate VO2 max. estimates for running and cycling. You can use your Garmin device paired with a compatible heart rate monitor and power meter to display your cycling VO2 max. estimate. You can use your Garmin device paired with a compatible heart rate monitor to display your running VO2 max. estimate.

Your VO2 max. estimate appears as a number and position on the color gauge.

VO2 max. data and analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 26), and go to www.CooperInstitute.org.

Getting Your VO2 Max. Estimate for Running

Before you can view your VO2 max. estimate, you must put on the heart rate monitor and pair it with your device (Pairing ANT+ Sensors, page 20). If your fēnix 3 device was packaged with a heart rate monitor, the devices are already paired. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 9), and set your maximum heart rate (Setting Your Heart Rate Zones, page 9).

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

1 Run for at least 10 minutes outdoors.

2 After your run, select Save.

3 Hold UP.

4 Select My Stats > VO2 Max. > Running.

Getting Your VO2 Max. Estimate for Cycling

Before you can view your VO2 max. estimate, you must put on the heart rate monitor, install the power meter, and pair them with your fēnix 3 device (Pairing ANT+ Sensors, page 20). If your fēnix 3 device was packaged with a heart rate monitor, the devices are already paired. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 9) and set your maximum heart rate (Setting Your Heart Rate Zones, page 9).

NOTE: The estimate may seem inaccurate at first. The device requires a few rides to learn about your cycling performance.

1Ride at a steady, high intensity for at least 20 minutes outdoors.

2 After your ride, select Save.

3 Hold UP.

4 Select My Stats > VO2 Max. > Cycling.

Viewing Your Predicted Race Times

This feature requires a heart rate monitor.

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 9), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 9). Your device uses the VO2 max. estimate (About

VO2 Max. Estimates, page 4) and published data sources to provide a target race time based on your current state of fitness. This projection also presumes you have completed the proper training for the race.

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

4	Heart Rate Features

Select UP > My Stats > Race Predictor.

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

Recovery Advisor

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

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

Turning On the Recovery Advisor

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 9), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 9).

1 Hold UP.

2 Select My Stats > Recovery Advisor > Status > On.

3Go for a run.

After 6 to 20 minutes, your performance condition appears (Viewing Your Performance Condition, page 5).

4After your run, select Save.

The recovery time appears. The maximum time is 4 days.

Recovery Heart Rate

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

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

Lactate Threshold

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

If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (Setting Your Heart Rate Zones, page 9).

Performing a Guided Test to Determine Your Lactate Threshold

Before you can perform the guided test, you must put on a heart rate monitor and pair it with your device (Pairing ANT+ Sensors, page 20). You must also have a VO2 max. estimate from a previous run (About VO2 Max. Estimates, page 4).

TIP: The device requires a few runs with a heart rate monitor to get an accurate maximum heart rate value and VO2 max. estimate.

1 Hold UP.

2 Select My Stats > Lactate Threshold > Do Guided Test.

3Select an outdoor running profile. GPS is required to complete the test.

4 Follow the on-screen instructions.

Performance Condition

As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to your average fitness level. Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and capable of a good run or ride. You can add performance condition as a data field to one of your training screens to monitor your ability throughout the activity. Performance condition can also be an indicator of fatigue level, especially at the end of a long training run or ride.

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

page 4).

Viewing Your Performance Condition

Your device analyzes your performance condition based on heart rate and power data. You can use an ANT+ heart rate monitor or a device with wrist-based heart rate.

1If necessary, pair your compatible ANT+ sensor with your fēnix 3 device (Pairing ANT+ Sensors, page 20).

2Add Perform. Cond. to a data screen (Customizing the Data Screens, page 17).

3Go for a run or ride.

After 6 to 20 minutes, your performance condition appears.

4Scroll to the data screen to view your performance condition throughout the run or ride.

Stress Score

Stress score is the result of a three-minute test performed while standing still, where the fēnix 3 device analyzes heart rate variability to determine your overall stress. Training, sleep, nutrition, and general life stress all impact how a runner performs. The stress score range is from 1 to 100, where 1 is a very low stress state and 100 is a very high stress state. Knowing your stress score can help you decide if your body is ready for a tough training run or yoga.

Viewing Your Stress Score

Before you can view your stress score, you must put on a heart rate monitor, pair it with your device (Pairing ANT+ Sensors, page 20), and show the stress score app in the apps list (Activity App Settings, page 17).

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

1 From the clock, select START.

2 Select Stress Score.

3 Select START.

4 Stand still, and rest for 3 minutes.

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 16).

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.

Activities

1 From the clock, select START.

2 Select an activity.

3If necessary, follow the on-screen instructions to enter additional information.

4If necessary, wait while the device connects to your ANT+ sensors.

5If the activity requires GPS, go outside, and wait while the device locates satellites.

6Select START to start the timer.

NOTE: The device does not record your activity data until you start the timer.

Viewing Your Ski Runs

Your device records the details of each skiing or snowboarding run. You can view run details from the paused screen or while the timer is running.

1 Start a skiing or snowboarding activity.

2 Hold UP.

3 Select View Runs.

4Select 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.

Stopping an Activity

NOTE: Some options are not available for some activities.

1Select STOP.

If you do not save the activity manually after stopping the activity, the device saves it automatically after 25 minutes have passed.

2Select an option:

•To resume your activity, select Resume.

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

Save.

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

Discard.

•To follow your track back to the starting point of your activity, select TracBack.

•To suspend your activity and resume it at a later time, select Resume Later.

Skiing

Going Cross-Country Skiing

Before you go skiing, you should charge the device (Charging the Device, page 1).

1 From the clock, select START.

2 Select XC Ski.

3 Go outside, and wait while the device locates satellites.

4Select START to start the timer.

History is recorded only while the timer is running.

5 Start your activity.

6 Select LAP to record laps (optional).

7 Select UP or DOWN to view additional data pages (optional). 8 After you complete your activity, select STOP > Save.

Going Downhill Skiing or Snowboarding

Before you go skiing or snowboarding, you should charge the device (Charging the Device, page 1).

1 From the clock, select START.

2 Select Ski / Board.

3 Go outside, and wait while the device locates satellites.

4Select START to start the timer.

History is recorded only while the timer is running.

5Start your activity.

The auto run feature is turned on by default. This feature 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.

6 If necessary, start moving downhill to restart the timer.

7 Select UP or DOWN to view additional data pages (optional). 8 After you complete your activity, select STOP > Save.

Hiking

Going for a Hike

Before you go for a hike, you should charge the device (Charging the Device, page 1).

1 From the clock, select START.

2 Select Hike.

3 Go outside, and wait while the device locates satellites.

4Select START to start the timer.

History is recorded only while the timer is running.

5Start your activity.

The device records a track while you hike.

6When you need to take a break or pause the device from tracking, select STOP > Resume Later.

The device saves the status of your hike and enters low power mode.

7 Select START > Hike > Resume to resume tracking.

8 Select UP or DOWN to view additional data pages (optional). 9 After you complete your activity, select STOP > Save.

Running

Going for a Run

Before you go for a run, you should charge the device (Charging the Device, page 1). Before you can use an ANT+ sensor for your run, you must pair the sensor with your device (Pairing ANT+ Sensors, page 20).

1Put on your ANT+ sensors, such as a foot pod or heart rate monitor (optional).

2 From the clock, select START.

3 Select Run.

4When using optional ANT+ sensors, wait while the device connects to the sensors.

5 Go outside, and wait while the device locates satellites.

6Select START to start the timer.

History is recorded only while the timer is running.

7 Start your activity.

8 Select LAP to record laps (optional).

9 Select UP or DOWN to view additional data pages (optional). 10After you complete your activity, select STOP > Save.

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.

1 Hold UP.

2 Select Settings > Apps.

3Select an activity.

NOTE: This feature is not available for all activities.

6	Activities

4 Select Metronome > Status > On.

5Select an option:

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

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

•Select Sounds to customize the metronome tone and vibration.

6If necessary, select Preview to listen to the metronome feature before you run.

7 Hold DOWN to return to the clock.

8 Go for a run (Going for a Run, page 6). The metronome starts automatically.

9During your run, select UP or DOWN to view the metronome screen.

10If necessary, hold UP to change the metronome settings.

Biking

Going for a Ride

Before you go for a ride, you should charge the device (Charging the Device, page 1). Before you can use an ANT+ sensor for your ride, you must pair the sensor with your device (Pairing ANT+ Sensors, page 20).

1Pair your ANT+ sensors, such as a heart rate monitor, speed sensor, or cadence sensor (optional).

2 From the clock, select START.

3 Select Bike.

4When using optional ANT+ sensors, wait while the device connects to the sensors.

5 Go outside, and wait while the device locates satellites.

6Select START to start the timer.

History is recorded only while the timer is running.

7 Start your activity.

8 Select UP or DOWN to view additional data pages (optional). 9 After you complete your activity, select STOP > Save.

Swimming

NOTICE

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

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

Going for a Pool Swim

Before you go for a swim, you should charge the device (Charging the Device, page 1).

1 From the clock, select START.

2 Select Pool Swim.

3 Select your pool size, or enter a custom size.

4Select START to start the timer.

History is recorded only while the timer is running.

5Start your activity.

The device automatically records swim intervals and lengths.

6 Select UP or DOWN to view additional data pages (optional). 7 When resting, select LAP to pause the timer.

8 Select LAP to restart the timer.

9 After you complete your activity, select STOP > Save.

Swim Terminology

Length: One trip down the pool.

Interval: One or more consecutive lengths. A new interval starts after a rest.

Stroke: A stroke is counted every time your arm wearing the device completes a full cycle.

Swolf: Your swolf score is the sum of the time for one pool length and the number of strokes for that length. For example, 30 seconds plus 15 strokes equals a swolf score of 45. For open water swimming, swolf is calculated over 25 meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is better.

Stroke Types

Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear when you are viewing interval history. You can also select stroke type as a custom data field (Customizing the Data Screens, page 17).

Free	Freestyle
Back	Backstroke
Breast	Breaststroke

Fly	Butterfly

Mixed	More than one stroke type in an interval
Drill	Used with drill logging (Training with the Drill Log, page 7)

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 LAP to start a rest.

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

2During a rest, select UP or DOWN to view other data screens (optional).

3 Select LAP, 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.

TIP: You can customize the data screens and data fields for your pool swim activity (Customizing the Data Screens, page 17).

1 From the clock, select START.

2 Select Pool Swim.

3 Select START to start the activity timer.

4During your pool swim activity, select UP or DOWN to view the drill log screen.

5 Select LAP to start the drill timer.

6 After you complete a drill interval, select LAP.

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

7Select a distance for the completed drill.

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

8Select an option:

•To start another drill interval, select LAP.

•To start a swim interval, select UP or DOWN to return to the swim training screens.

9 After you complete your activity, select STOP > Save.

Going for an Open Water Swim

Before you go for a swim, you should charge the device (Charging the Device, page 1).

Activities

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