Garmin Forerunner 230, Forerunner 235 Owners Manual

Forerunner® 230/235

Owner’s Manual

December 2015 190-01955-00_0B

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, other countries.

Connect IQ

, Auto Lap®,

ANT+

™

, Garmin Connect™,

Auto Pause

Garmin Express

Forerunner

™

, and

tempe

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

VIRB

™

are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not

be used without the express permission of Garmin.

Android™ is a trademark of Google, Inc. 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. 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: AA2758

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

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

Locking and Unlocking the Device Keys................................ 1

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

Opening the Menu................................................................. 1

Training........................................................................... 1

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

Forerunner 235 Only...................................................................1

Wearing the Device and Heart Rate...................................... 1

Viewing the Heart Rate Widget.............................................. 1

Broadcasting Heart Rate Data to Garmin® Devices.............. 2

Tips for Erratic Heart Rate Data.............................................2

Activity Tracking..........................................................................2

Turning On Activity Tracking.................................................. 2

Using the Move Alert..............................................................2

Auto Goal............................................................................... 2

Using Do Not Disturb Mode................................................... 2

Sleep Tracking............................................................................ 2

Training Indoors.......................................................................... 2

Workouts.....................................................................................2

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

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

About the Training Calendar.................................................. 3

Interval Workouts................................................................... 3

Personal Records.................................................................. 3

Heart Rate Features....................................................... 3

Setting Your Heart Rate Zones...................................................4

Letting the Device Set Your Heart Rate Zones.......................... 4

Physiological Measurements...................................................... 4

About VO2 Max. Estimates.................................................... 4

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

Recovery Advisor................................................................... 4

Recovery Heart Rate............................................................. 5

Turning Off the Wrist Heart Rate Monitor................................... 5

Smart Features............................................................... 5

Pairing Your Smartphone........................................................... 5

Phone Notifications................................................................ 5

Opening the Music Controls...................................................5

Playing Audio Alerts During Your Run................................... 5

Widgets....................................................................................... 5

Bluetooth Controls Widget..................................................... 5

Viewing the Weather Widget..................................................6

VIRB Remote......................................................................... 6

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

Turning On the Smartphone Connection Alert....................... 6

Locating a Lost Smartphone.................................................. 6

Turning Off Bluetooth Technology......................................... 6

Connect IQ™ Features............................................................... 6

Downloading Connect IQ Features........................................ 6

History............................................................................. 6

Viewing History........................................................................... 6

Viewing Your Time in Each Heart Rate Zone........................ 7

Viewing Data Totals.................................................................... 7

Deleting History.......................................................................... 7

Data Management...................................................................... 7

Deleting Files......................................................................... 7

Disconnecting the USB Cable................................................7

Sending Data to Your Garmin Connect Account........................ 7

Garmin Connect..........................................................................7

Customizing Your Device.............................................. 7

ANT+ Sensors............................................................................ 7

Pairing ANT+ Sensors........................................................... 7

Foot Pod................................................................................ 8

Setting Up Your User Profile.......................................................8

Activity Profiles........................................................................... 8

Changing Your Activity Profile............................................... 8

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

Customizing the Data Screens.............................................. 8

Alerts...................................................................................... 8

Using Auto Pause®............................................................... 8

Marking Laps by Distance......................................................9

Using Auto Scroll................................................................... 9

Changing the GPS Setting..................................................... 9

Power Save Timeout Settings................................................9

Activity Tracking Settings............................................................9

System Settings.......................................................................... 9

Changing the Device Language............................................ 9

Time Settings......................................................................... 9

Backlight Settings.................................................................. 9

Setting the Device Sounds.....................................................9

Changing the Units of Measure............................................. 9

Format Settings......................................................................9

Data Recording Settings........................................................ 9

Device Information....................................................... 10

Charging the Device................................................................. 10

Specifications............................................................................10

Forerunner Specifications.................................................... 10

Heart Rate Monitor Specifications....................................... 10

Device Care.............................................................................. 10

Cleaning the Device............................................................. 10

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

User Replaceable Batteries................................................. 10

Troubleshooting........................................................... 11

Support and Updates................................................................ 11

Getting More Information.......................................................... 11

Acquiring Satellite Signals........................................................ 11

Improving GPS Satellite Reception.......................................... 11

Resetting the Device.................................................................11

Clearing User Data................................................................... 11

Restoring All Default Settings................................................... 11

Viewing Device Information...................................................... 11

Updating the Software.............................................................. 11

Maximizing Battery Life.............................................................11

My daily step count does not appear........................................ 11

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

Appendix....................................................................... 12

Data Fields................................................................................12

Software License Agreement................................................... 12

BSD 3-Clause License..............................................................12

Heart Rate Zone Calculations...................................................13

VO2 Max. Standard Ratings..................................................... 13

Index.............................................................................. 14

Table of Contents i

Introduction

Training

WARNING

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

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

Important Safety and Product Information guide in the

Keys

Hold to turn the device on and off. 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 mark a new lap. Select to return to the previous screen.

Select to scroll through the widgets, data screens, options, and settings.

Select > to select an activity profile. Select > to open the menu. Hold to view the options menu.

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

Charging the Device, page 10)

(

Select , and select an activity profile.

Go outside, and wait while the device locates satellites.

Select to start the timer.

Go for a run.

After you complete your run, select 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.

before starting the activity.

Locking and Unlocking the Device Keys

You can lock the device keys to avoid accidental key presses during an activity or in watch mode.

Hold .

Select

2 3

Lock Device.

Hold to unlock the device keys.

Status Icons

Icons appear at the top of the home screen. A flashing icon means the device is searching for a signal. A solid icon means the signal was found or the sensor is connected.

GPS status

Bluetooth® technology status

Heart rate status

Foot pod status

Speed and cadence sensor status

tempe™ sensor status

VIRB® camera status

Opening the Menu

Select .

• Select Discard

> Yes

to delete the run.

Forerunner 235 Only

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.

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

device.

• See (Tips for Erratic Heart Rate Data,

information about wrist-based heart rate.

Viewing the Heart Rate Widget

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

From the time of day screen, select .

page 2) for more

Introduction 1

Select to view your average resting heart values for the last

7 days.

Broadcasting Heart Rate Data to

You can broadcast your heart rate data from your Forerunner 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.

Select to view the heart rate widget.

Hold .

Select 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.

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.

Garmin

Devices

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.

Activity Tracking

Using the Move Alert

Before you can use the move alert, you must turn on activity tracking.

Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving. After one hour of inactivity, Move! and the red bar appear. The device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds,

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

page 9).

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 Do Not Disturb Mode

Before you can use do not disturb mode, you must pair your device with a smartphone (Pairing Your Smartphone,

page 5).

You can use do not disturb mode to turn off the backlight, alert tones, and vibrations. 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. The device automatically enters do not disturb mode during your normal sleep hours.

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

widget. Select > Do Not Disturb > On.

You can turn off do not disturb mode from the controls widget.

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.

Turning On Activity Tracking

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

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

Select Menu > Settings > Activity Tracking > Status > On.

Your step count does not appear until the device locates satellites and sets the time automatically. The device may need a clear view of the sky to locate satellite signals.

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

tracking widget. The step count is updated periodically.

2 Training

Training Indoors

The device includes indoor activity profiles where GPS is turned off. You can turn off GPS when you are training indoors or to save battery life.

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

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

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

Workouts

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

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