Garmin Forerunner 245 Gray User manual
FORERUNNER® 245/245 MUSIC
Owner’s Manual
© 2019 Garmin Ltd. or its subsidiaries
All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its
products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates
and supplemental information concerning the use of this product.
Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, Forerunner®, TracBack®, VIRB®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and
other countries. Body Battery™, Connect IQ™, Garmin Connect™, Garmin Express™, Garmin Move IQ™, HRM-Run™, HRM-Swim™, HRM-Tri™, tempe™, TrueUp™, Varia™, and Varia Vision™ 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®, iTunes®, and Mac® are trademarks of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH® word mark and logos are owned by
the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. Advance
heartbeat analytics by Firstbeat. iOS® is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. The Spotify® software is subject to third-party licenses found here:
https://developer.spotify.com/legal/third-party-licenses. Wi‑Fi® is a registered mark of Wi-Fi Alliance Corporation. Windows® and Windows NT® are registered trademarks of Microsoft Corporation
in the United States and other countries. Zwift™ is a trademark of Zwift, Inc. Other trademarks and trade names are those of their respective owners.
This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
Table of Contents
Introduction.....................................................................1
Device Overview......................................................................... 1
GPS Status and Status Icons................................................ 1
Setting Up Your Watch............................................................... 1
Pairing Your Smartphone with Your Device............................... 1
Tips for Existing Garmin Connect Users................................ 1
Enabling Bluetooth Notifications............................................ 1
Viewing Notifications......................................................... 1
Managing Notifications...................................................... 2
Playing Audio Prompts on Your Smartphone During Your
Activity............................................................................... 2
Turning Off the Bluetooth Smartphone Connection.......... 2
Turning On and Off Smartphone Connection Alerts......... 2
Viewing the Controls Menu......................................................... 2
Going for a Run.......................................................................... 2
Activities and Apps........................................................ 2
Starting an Activity...................................................................... 2
Tips for Recording Activities.................................................. 3
Stopping an Activity.................................................................... 3
Adding an Activity....................................................................... 3
Creating a Custom Activity.....................................................3
Indoor Activities.......................................................................... 3
Going for a Virtual Run.......................................................... 3
Calibrating the Treadmill Distance......................................... 3
Recording a Strength Training Activity...................................4
Tips for Recording Strength Training Activities................. 4
Outdoor Activities........................................................................4
Swimming................................................................................... 4
Going for a Pool Swim........................................................... 4
Distance Recording................................................................4
Swim Terminology................................................................. 4
Stroke Types.......................................................................... 4
Tips for Swimming Activities.................................................. 4
Resting During Pool Swimming............................................. 4
Auto Rest............................................................................... 4
Training with the Drill Log...................................................... 5
Playing Audio Prompts During Your Activity............................... 5
Training........................................................................... 5
Workouts.....................................................................................5
Following a Workout From Garmin Connect.......................... 5
Creating a Custom Workout on Garmin Connect.................. 5
Sending a Custom Workout to Your Device.......................... 5
Starting a Workout................................................................. 5
Following a Pool Swim Workout............................................ 5
About the Training Calendar.................................................. 6
Using Garmin Connect Training Plans...................................6
Adaptive Training Plans......................................................... 6
Starting Today's Workout.................................................. 6
Interval Workouts................................................................... 6
Creating an Interval Workout............................................ 6
Starting an Interval Workout..............................................6
Stopping an Interval Workout............................................ 6
Setting a Training Target............................................................ 6
Cancelling a Training Target.................................................. 7
Using Virtual Partner.............................................................. 7
PacePro Training........................................................................ 7
Downloading a PacePro Plan from Garmin Connect............. 7
Starting a PacePro Plan.........................................................7
Stopping a PacePro Plan....................................................... 7
Racing a Previous Activity.......................................................... 7
Personal Records....................................................................... 7
Viewing Your Personal Records............................................ 7
Restoring a Personal Record................................................. 7
Clearing a Personal Record
Clearing All Personal Records............................................... 8
Using the Metronome................................................................. 8
Setting Up Your User Profile.......................................................8
Fitness Goals......................................................................... 8
About Heart Rate Zones........................................................ 8
Setting Your Heart Rate Zones......................................... 8
Letting the Device Set Your Heart Rate Zones................. 8
Heart Rate Zone Calculations........................................... 9
................................................... 8
Activity Tracking............................................................ 9
Auto Goal.................................................................................... 9
Using the Move Alert.................................................................. 9
Turning on the Move Alert......................................................9
Sleep Tracking............................................................................ 9
Using Automated Sleep Tracking.......................................... 9
Using Do Not Disturb Mode................................................... 9
Intensity Minutes......................................................................... 9
Earning Intensity Minutes.......................................................9
Garmin Move IQ™ Events.......................................................... 9
Activity Tracking Settings............................................................9
Turning Off Activity Tracking................................................ 10
Smart Features............................................................. 10
Bluetooth Connected Features................................................. 10
Updating the Software Using the Garmin Connect App...... 10
Manually Syncing Data with Garmin Connect..................... 10
Locating a Lost Mobile Device.................................................. 10
Widgets..................................................................................... 10
Viewing the Widgets............................................................ 11
About My Day..................................................................11
Viewing the Weather Widget........................................... 11
Hydration Tracking.......................................................... 11
Menstrual Cycle Tracking................................................11
Connect IQ Features................................................................ 11
Downloading Connect IQ Features...................................... 11
Downloading Connect IQ Features Using Your Computer.. 11
Wi‑Fi Connected Features........................................................ 11
Connecting to a Wi‑Fi Network............................................ 11
Safety and Tracking Features...................................................12
Adding Emergency Contacts............................................... 12
Turning Incident Detection On and Off................................ 12
Requesting Assistance........................................................ 12
Heart Rate Features..................................................... 12
Wrist-based Heart Rate............................................................ 12
Wearing the Device..............................................................12
Tips for Erratic Heart Rate Data...........................................12
Heart Rate While Swimming................................................ 12
Broadcasting Heart Rate Data to Garmin Devices.............. 12
Broadcasting Heart Rate Data During an Activity........... 13
Setting an Abnormal Heart Rate Alert............................. 13
Turning Off the Wrist-based Heart Rate Monitor................. 13
Running Dynamics....................................................................13
Viewing the Heart Rate Widget............................................ 13
Training with Running Dynamics......................................... 13
Color Gauges and Running Dynamics Data........................ 14
Ground Contact Time Balance Data............................... 14
Vertical Oscillation and Vertical Ratio Data.....................14
Tips for Missing Running Dynamics Data............................ 14
Performance Measurements.................................................... 14
Turning Off Performance Notifications................................. 15
Detecting Your Heart Rate Automatically............................ 15
Syncing Activities and Performance Measurements........... 15
Training Status..................................................................... 15
Tips for Getting Your Training Status.............................. 15
About VO2 Max. Estimates.................................................. 16
Getting Your VO2 Max. Estimate for Running..................... 16
Table of Contents i
Recovery Time..................................................................... 16
Viewing Your Recovery Time.......................................... 16
Recovery Heart Rate........................................................... 16
Training Load....................................................................... 16
Viewing Your Predicted Race Times................................... 16
Performance Condition........................................................ 16
About Training Effect........................................................... 17
Pulse Oximeter......................................................................... 17
Getting Pulse Oximeter Readings........................................17
Turning On Pulse Oximeter Sleep Tracking........................ 17
Tips for Erratic Pulse Oximeter Data................................... 17
Using the Stress Level Widget..................................................17
Body Battery............................................................................. 18
Viewing the Body Battery Widget.........................................18
Tips for Improved Body Battery Data................................... 18
Health Stats Widget............................................................. 18
Music............................................................................. 18
Connecting to a Third-Party Provider....................................... 18
Downloading Audio Content from a Third-Party Provider.... 18
Disconnecting from a Third-Party Provider.......................... 19
Spotify®.................................................................................... 19
Downloading Audio Content from Spotify............................ 19
Downloading Personal Audio Content...................................... 19
Listening to Music..................................................................... 19
Music Playback Controls.......................................................... 19
Changing the Audio Mode........................................................ 19
Controlling Music Playback on a Connected Smartphone....... 19
Connecting Bluetooth Headphones.......................................... 20
History........................................................................... 20
Viewing History......................................................................... 20
Viewing Your Time in Each Heart Rate Zone...................... 20
Viewing Data Totals.................................................................. 20
Deleting History........................................................................ 20
Data Management.................................................................... 20
Deleting Files....................................................................... 20
Disconnecting the USB Cable..............................................20
Garmin Connect........................................................................20
Syncing Your Data with the Garmin Connect App............... 21
Using Garmin Connect on Your Computer.......................... 21
Navigation..................................................................... 21
Courses.................................................................................... 21
Creating and Following a Course on Your Device............... 21
Saving Your Location............................................................... 21
Editing Your Saved Locations.............................................. 21
Deleting All Saved Locations............................................... 21
Navigating to Your Starting Point During an Activity................ 21
Navigating to the Starting Point of Your Last Saved Activity.... 22
Navigating to a Saved Location................................................ 22
Map........................................................................................... 22
Adding a Map to an Activity................................................. 22
Panning and Zooming the Map............................................ 22
Map Settings........................................................................ 22
Wireless Sensors......................................................... 22
Pairing Your Wireless Sensors................................................. 22
Foot Pod................................................................................... 22
Going for a Run Using a Foot Pod....................................... 22
Foot Pod Calibration............................................................ 23
Improving Foot Pod Calibration.......................................23
Calibrating Your Foot Pod Manually............................... 23
Setting Foot Pod Speed and Distance................................. 23
Using an Optional Bike Speed or Cadence Sensor.................. 23
Situational Awareness.............................................................. 23
tempe........................................................................................ 23
Customizing Your Device............................................ 23
Customizing Your Activity List
Customizing the Widget Loop................................................... 23
Customizing the Controls Menu................................................23
Activity Settings........................................................................ 24
Customizing the Data Screens............................................ 24
Alerts.................................................................................... 24
Enabling Auto Pause...................................................... 24
Setting an Alert................................................................25
Auto Lap...............................................................................25
Marking Laps by Distance............................................... 25
Using Auto Scroll................................................................. 25
Changing the GPS Setting................................................... 25
GPS and Other Satellite Systems................................... 25
UltraTrac......................................................................... 25
Setting the Pool Size............................................................25
Power Save Timeout Settings..............................................25
Removing an Activity or App.....................................................26
Watch Face Settings.................................................................26
Customizing the Watch Face............................................... 26
System Settings........................................................................ 26
Time Settings....................................................................... 26
Changing the Backlight Settings.......................................... 26
Setting the Device Sounds.................................................. 26
Changing the Units of Measure........................................... 26
Displaying Pace or Speed....................................................27
Extended Display Mode............................................................ 27
Clock......................................................................................... 27
Syncing the Time with GPS................................................. 27
Setting the Time Manually................................................... 27
Setting an Alarm.................................................................. 27
Deleting an Alarm................................................................ 27
Starting the Countdown Timer............................................. 27
Using the Stopwatch............................................................ 27
VIRB Remote............................................................................ 27
Controlling a VIRB Action Camera.......................................27
Controlling a VIRB Action Camera During an Activity......... 27
.................................................. 23
Device Information....................................................... 28
Viewing Device Information...................................................... 28
Viewing E-label Regulatory and Compliance Information.... 28
Charging the Device................................................................. 28
Tips for Charging the Device............................................... 28
Device Care.............................................................................. 28
Cleaning the Device............................................................. 28
Changing the Bands................................................................. 28
Specifications............................................................................29
Troubleshooting........................................................... 29
Product Updates....................................................................... 29
Setting Up Garmin Express................................................. 29
Getting More Information.......................................................... 29
Activity Tracking........................................................................29
My daily step count does not appear................................... 29
My step count does not seem accurate............................... 29
My device is in the wrong language..................................... 29
The step counts on my device and my Garmin Connect
account don't match............................................................. 29
My intensity minutes are flashing......................................... 29
Acquiring Satellite Signals........................................................ 29
Improving GPS Satellite Reception......................................29
Restarting the Device............................................................... 30
Resetting All Default Settings................................................... 30
Updating the Software Using the Garmin Connect App........... 30
Updating the Software Using Garmin Express......................... 30
Is my smartphone compatible with my device?........................ 30
My phone will not connect to the device.............................. 30
Maximizing Battery Life.............................................................30
How can I manually pair ANT+ sensors?................................. 30
ii Table of Contents
Can I use my Bluetooth sensor with my watch?....................... 31
My music cuts out or my headphones do not stay connected.. 31
Appendix....................................................................... 31
Data Fields................................................................................31
About Heart Rate Zones........................................................... 33
Heart Rate Zone Calculations.............................................. 33
VO2 Max. Standard Ratings..................................................... 33
Wheel Size and Circumference................................................ 33
Symbol Definitions.................................................................... 34
Index.............................................................................. 35
Table of Contents iii
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.
Device Overview
LIGHT
START
STOP
BACK
DOWN
UP
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
Setting Up Your Watch
To take full advantage of the Forerunner features, complete
these tasks.
Select to turn the device on.
Select to turn the backlight on and off.
Hold to view the controls menu.
Select to start and stop the activity timer.
Select to choose an option or to acknowledge a message.
Select to return to the previous screen.
Select to record a lap during an activity.
Select to scroll through the widgets, data screens, options,
and settings.
Hold to open the music controls (Music Playback Controls,
page 19).
Select to scroll through the widgets, data screens, options,
and settings.
Hold to view the menu.
Battery status
Smartphone connection status
Wi‑Fi® technology status
Heart rate status
Foot pod status
Running Dynamics Pod status
Speed and cadence sensor status
Bike lights status
Bike radar status
Extended display mode status
tempe™ sensor status
VIRB® camera status
• Pair your smartphone with the Garmin Connect™ app (Pairing
Your Smartphone with Your Device, page 1).
• Set up safety features (Safety and Tracking Features,
page 12).
• Set up music (Music, page 18).
• Set up Wi‑Fi networks (Connecting to a Wi‑Fi Network,
page 11).
Pairing Your Smartphone with Your Device
To use the connected features of the Forerunner device, it must
be paired directly through the Garmin Connect app, instead of
from the Bluetooth® settings on your smartphone.
From the app store on your smartphone, install and open the
1
Garmin Connect app.
Bring your smartphone within 10 m (33 ft.) of your device.
2
Select LIGHT to turn on the device.
3
The first time you turn on the device, it is in pairing mode.
TIP: You can hold LIGHT, and select to manually enter
pairing mode.
Select an option to add your device to your Garmin Connect
4
account:
• If this is the first time you are pairing a device with the
Garmin Connect app, follow the on-screen instructions.
• If you already paired another device with the Garmin
Connect app, from the or menu, select Garmin
Devices > Add Device, and follow the on-screen
instructions.
Tips for Existing Garmin Connect Users
From the Garmin Connect app, select or .
1
Select Garmin Devices > Add Device.
2
Enabling Bluetooth Notifications
Before you can enable notifications, you must pair the
Forerunner device with a compatible mobile device (Pairing
Your Smartphone with Your Device, page 1).
Hold UP.
1
Select Settings > Phone > Smart Notifications > Status >
2
On.
Select During Activity.
3
Select a notification preference.
4
Select a sound preference.
5
Select Not During Activity.
6
Select a notification preference.
7
Select a sound preference.
8
Select Privacy.
9
Select a privacy preference.
10
Select Timeout.
11
Select the amount of time the alert for a new notification
12
appears on the screen.
Select Signature to add a signature to your text message
13
replies.
Viewing Notifications
From the watch face, select UP or DOWN to view the
1
notifications widget.
Select START.
2
Select a notification.
3
Select DOWN for more options.
4
Select BACK to return to the previous screen.
5
Introduction 1
Managing Notifications
You can use your compatible smartphone to manage
notifications that appear on your Forerunner device.
Select an option:
• If you are using an iPhone® device, go to the iOS
notifications settings to select the items to show on the
device.
• If you are using an Android™ smartphone, from the Garmin
Connect app, select Settings > Notifications.
Playing Audio Prompts on Your Smartphone During Your Activity
Before you can set up audio prompts, you must have a
smartphone with the Garmin Connect app paired to your
Forerunner device.
You can set the Garmin Connect app to play motivational status
announcements on your smartphone during a run or other
activity. Audio prompts include the lap number and lap time,
pace or speed, and heart rate data. During an audio prompt, the
Garmin Connect app mutes the primary audio of the smartphone
to play the announcement. You can customize the volume levels
on the Garmin Connect app.
NOTE: If you have a Forerunner 245 Music device, you can
enable audio prompts on the device through your connected
headphones, without using a connected smartphone (Playing
Audio Prompts During Your Activity, page 5).
NOTE: The Lap Alert audio prompt is enabled by default.
From the Garmin Connect app, select or .
1
Select Garmin Devices.
2
Select your device.
3
Select Activity Options > Audio Prompts.
4
Turning Off the Bluetooth Smartphone Connection
You can turn off the Bluetooth smartphone connection from the
controls menu.
NOTE: You can add options to the controls menu (Customizing
the Controls Menu, page 23).
Hold LIGHT to view the controls menu.
1
Select to turn off the Bluetooth smartphone connection on
2
your Forerunner device.
Refer to the owner's manual for your mobile device to turn off
Bluetooth technology on your mobile device.
Turning On and Off Smartphone Connection Alerts
You can set the Forerunner device to alert you when your paired
smartphone connects and disconnects using Bluetooth wireless
technology.
NOTE: Smartphone connection alerts are turned off by default.
From the watch face, hold UP.
1
Select Settings > Phone > Alerts.
2
®
Viewing the Controls Menu
The controls menu contains options, such as turning on do not
disturb mode, locking the keys, and turning the device off.
NOTE: You can add, reorder, and remove the options in the
controls menu (Customizing the Controls Menu, page 23).
From any screen, hold LIGHT.
1
Select UP or DOWN to scroll through the options.
2
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 28).
The device records activity data only while the activity timer is
running.
Select START, and select an activity.
1
Go outside, and wait while the device locates satellites.
2
Select START.
3
Go for a run.
4
NOTE: On a Forerunner 245 Music, hold DOWN while in an
activity to open the music controls (Music Playback Controls,
page 19).
After you complete your run, select STOP.
5
Select an option:
6
• Select Resume to restart the activity timer.
• Select Save to save the run and reset the activity timer.
You can select the run to view a summary.
• Select Resume Later to suspend the run and continue
recording later.
• Select Lap to mark a lap.
• Select Back to Start to navigate back to your starting
location.
• Select Discard > Yes to delete the run.
Activities and Apps
Your device can be used for indoor, outdoor, athletic, and fitness
activities. When you start an activity, the device displays and
records sensor data. You can save activities and share them
with the Garmin Connect community.
You can also add Connect IQ™ activities and apps to your
device using the Connect IQ app (Connect IQ Features,
page 11).
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). If you have an optional wireless sensor, you can pair it
to the Forerunner device (Pairing Your Wireless Sensors,
page 22).
Select START.
1
2 Activities and Apps
Select an activity.
2
NOTE: Activities set as favorites appear first in the list
(Customizing Your Activity List, page 23).
Select an option:
3
• Select an activity from your favorites.
• Select , and select an activity from the extended activity
list.
If the activity requires GPS signals, go outside to an area with
4
a clear view of the sky.
Wait until GPS appears.
5
The device is ready after it establishes your heart rate,
acquires GPS signals (if required), and connects to your
wireless sensors (if required).
Select START to start the timer.
6
The device records activity data only while the activity timer is
running.
NOTE: On a Forerunner 245 Music device, you can hold
DOWN while in an activity to open the music controls (Music
Playback Controls, page 19).
Tips for Recording Activities
• Charge the device before starting an activity (Charging the
Device, page 28).
• Press BACK to record laps, start a new set or pose, or
advance to the next workout step.
• Press UP or DOWN to view additional data pages.
Stopping an Activity
Select STOP.
1
Select an option:
2
• To resume your activity, select Resume.
• To save the activity and return to watch mode, select
Save > Done.
• To suspend your activity and resume it at a later time,
select Resume Later.
• To mark a lap, select Lap.
• To navigate back to the starting point of your activity along
the path you traveled, select Back to Start > TracBack.
NOTE: This feature is available only for activities that use
GPS.
• To navigate back to the starting point of your activity by
the most direct path, select Back to Start > Straight Line.
NOTE: This feature is available only for activities that use
GPS.
• To discard the activity and return to watch mode, select
Discard > Yes.
NOTE: After stopping the activity, the device saves it
automatically after 30 minutes.
Adding an Activity
Your device comes preloaded with a number of common indoor
and outdoor activities. You can add these activities to your
activity list.
Select START.
1
Select Add.
2
Select an activity from the list.
3
Select Yes to add the activity to your list of favorites.
4
Select a location in the activity list.
5
Select START.
6
Creating a Custom Activity
From the watch face, select START > Add.
1
Select an option:
2
• 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.
3
Select a name or enter a custom name.
4
Duplicate activity names include a number, for example:
Bike(2).
Select an option:
5
• Select an option to customize specific activity settings. For
example, you can customize the data screens or auto
features.
• Select Done to save and use the custom activity.
Select Yes to add the activity to your list of favorites.
6
Indoor Activities
The Forerunner device can be used for training indoors, such as
running on an indoor track or using a stationary bike. GPS is
turned off for indoor activities.
When running or walking with GPS turned off, speed, distance,
and cadence are calculated using the 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).
Going for a Virtual Run
You can pair your Forerunner device with a compatible thirdparty app to transmit pace, heart rate, or cadence data.
Select START > Virtual Run.
1
On your tablet, laptop, or smartphone, open the Zwift™ app or
2
another virtual training app.
Follow the on-screen instructions to start a running activity
3
and pair the devices.
Select START to start the activity timer.
4
After you complete your run, select STOP to stop the activity
5
timer.
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill runs, you
can calibrate the treadmill distance after you run at least 1.5 km
(1 mi.) on a treadmill. If you use different treadmills, you can
manually calibrate the treadmill distance on each treadmill or
after each run.
Start a treadmill activity (Starting an Activity, page 2), and run
1
at least 1.5 km (1 mi.) on the treadmill.
After you complete your run, select STOP.
2
Select an option:
3
• To calibrate the treadmill distance the first time, select
Save.
The device prompts you to complete the treadmill
calibration.
• To manually calibrate the treadmill distance after the firsttime calibration, select Calibrate & Save > Yes.
Check the treadmill display for the distance traveled, and
4
enter the distance on your device.
Activities and Apps 3
Recording a Strength Training Activity
You can record sets during a strength training activity. A set is
multiple repetitions (reps) of a single move.
From the watch face, select START > Strength.
1
The first time you record a strength training activity, you must
select which wrist your watch is on.
Select START to start the set timer.
2
Start your first set.
3
The device counts your reps. Your rep count appears when
you complete at least four reps.
TIP: The device can only count reps of a single move for
each set. When you want to change moves, you should finish
the set and start a new one.
Select BACK to finish the set.
4
The watch displays the total reps for the set. After several
seconds, the rest timer appears.
If necessary, select DOWN and edit the number of reps.
5
TIP: You can also add the weight used for the set.
When you are done resting, select BACK to start your next
6
set.
Repeat for each strength training set until your activity is
7
complete.
After your last set, select START to stop the set timer.
8
Select Save.
9
Tips for Recording Strength Training Activities
• Do not look at the device while performing reps.
You should interact with the device at the beginning and end
of each set, and during rests.
• Focus on your form while performing reps.
• Perform bodyweight or free weight exercises.
• Perform reps with a consistent, wide range of motion.
Each rep is counted when the arm wearing the device returns
to the starting position.
NOTE: Leg exercises may not be counted.
• Turn on automatic set detection to start and stop your sets.
• Save and send your strength training activity to your Garmin
Connect account.
You can use the tools in your Garmin Connect account to
view and edit activity details.
Outdoor Activities
The Forerunner device comes preloaded with outdoor activities,
such as running and cycling. GPS is turned on for outdoor
activities. You can add new activities based on default activities,
such as walking or rowing. You can also add custom activities to
your device (Creating a Custom Activity, page 3).
Swimming
NOTICE
The device is intended for surface swimming. Scuba diving with
the device may damage the product and will void the warranty.
Going for a Pool Swim
You can use the pool swim activity to record your swim data,
including distance, pace, stroke count, and stroke type.
Select START > Pool Swim.
1
The first time you select the pool swim activity, you must
select your pool size or enter a custom size.
Select START to start the activity timer.
2
Select BACK at the beginning and end of each rest period.
3
After you complete your activity, select START > Save.
4
TIP: To view your heart rate data while swimming, you can
add heart rate data fields (Customizing the Data Screens,
page 24).
Distance Recording
The Forerunner device measures and records distance by
completed pool lengths. The pool size must be correct to display
accurate distance (Setting the Pool Size, page 25).
TIP: For accurate results, swim the entire length, and use one
stroke for the entire length. Pause the timer when resting.
TIP: To help the device count your lengths, use a strong push
off the wall and glide before your first stroke.
TIP: When doing drills, you must either pause the timer or use
the drill logging feature (Training with the Drill Log, page 5).
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. 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 in your swimming history and in your Garmin Connect
account. You can also select stroke type as a custom data field
(Customizing the Data Screens, page 24).
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 5)
Tips for Swimming Activities
• Before starting a pool swimming activity, follow the on-screen
instructions to select your pool size or enter a custom size.
The next time you start a pool swimming activity, the device
uses this pool size. You can hold UP, select the activity
settings, and select Pool Size to change the size.
• Select BACK to record a rest during pool swimming.
The device automatically records swim intervals and lengths
for pool swimming.
Resting During Pool Swimming
The default rest screen displays two rest timers. It also displays
time and distance for the last completed interval.
NOTE: Swim data is not recorded during a rest.
During your swim activity, select BACK to start a rest.
1
The display reverses to white text on a black background,
and the rest screen appears.
During a rest, select UP or DOWN to view other data screens
2
(optional).
Select BACK, and continue swimming.
3
Repeat for additional rest intervals.
4
Auto Rest
The auto rest feature is available only for pool swimming. Your
device automatically detects when you are resting, and the rest
screen appears. If you rest for more than 15 seconds, the device
automatically creates a rest interval. When you resume
4 Activities and Apps
swimming, the device automatically starts a new swim interval.
You can turn on the auto rest feature in the activity options
(Activity Settings, page 24).
TIP: For best results using the auto rest feature, minimize your
arm motions while resting.
If you do not want to use the auto rest feature, you can select
BACK to manually mark the beginning and end of each rest
interval.
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.
During your pool swim activity, select UP or DOWN to view
1
the drill log screen.
Select BACK to start the drill timer.
2
After you complete a drill interval, select BACK.
3
The drill timer stops, but the activity timer continues to record
the entire swim session.
Select a distance for the completed drill.
4
Distance increments are based on the pool size selected for
the activity profile.
Select an option:
5
• To start another drill interval, select BACK.
• To start a swim interval, select UP or DOWN to return to
the swim training screens.
Playing Audio Prompts During Your Activity
You can enable your Forerunner 245 Music device to play
motivational status announcements during a run or other
activity. Audio prompts play on your connected headphones
using Bluetooth technology, if available. Otherwise, audio
prompts play on your smartphone paired through the Garmin
Connect app. During an audio prompt, the device or smartphone
mutes the primary audio to play the announcement.
NOTE: This feature is not available for all activities.
From the watch face, hold UP.
1
Select Settings > Audio Prompts.
2
Select an option:
3
• To hear a prompt for each lap, select Lap Alert.
NOTE: The Lap Alert audio prompt is enabled by default.
• To customize prompts with your pace and speed data,
select Pace/Speed Alert.
• To customize prompts with your heart rate data, select
Heart Rate Alert.
• To hear prompts when you start and stop the timer,
including the Auto Pause® feature, select Timer Events.
• To hear activity alerts play as an audio prompt, select
Activity Alerts.
• To hear a sound play right before an audio alert or prompt,
select Audio Tones.
• To change the language or the dialect of the voice
prompts, select Dialect.
Training
Workouts
You can create custom workouts that include goals for each
workout step and for varied distances, times, and calories. You
can create and find more workouts using Garmin Connect or
select a training plan that has built-in workouts, and transfer
them to your device.
You can schedule workouts using Garmin Connect. You can
plan workouts in advance and store them on your device.
Following a Workout From Garmin Connect
Before you can download a workout from Garmin Connect, you
must have a Garmin Connect account (Garmin Connect,
page 20).
Select an option:
1
• Open the Garmin Connect app.
• Go to connect.garmin.com.
Select Training > Workouts.
2
Find a workout, or create and save a new workout.
3
Select or Send to Device.
4
Follow the on-screen instructions.
5
Creating a Custom Workout on Garmin Connect
Before you can create a workout on the Garmin Connect app,
you must have a Garmin Connect account (Garmin Connect,
page 20).
From the Garmin Connect app, select or .
1
Select Training > Workouts > Create a Workout.
2
Select an activity.
3
Create your custom workout.
4
Select Save.
5
Enter a name for your workout, and select Save.
6
The new workout appears in your list of workouts.
NOTE: You can send this workout to your device (Sending a
Custom Workout to Your Device, page 5).
Sending a Custom Workout to Your Device
You can send a custom workout you created with the Garmin
Connect app to your device (Creating a Custom Workout on
Garmin Connect, page 5).
From the Garmin Connect app, select or .
1
Select Training > Workouts.
2
Select a workout from the list.
3
Select .
4
Select your compatible device.
5
Follow the on-screen instructions.
6
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.
1
Select an activity.
2
Hold UP.
3
Select Training > My Workouts.
4
Select a workout.
5
NOTE: Only workouts that are compatible with the selected
activity appear in the list.
Select Do Workout.
6
Select START to start the timer.
7
After you begin a workout, the device displays each step of the
workout, step notes (optional), the target (optional), and the
current workout data.
Following a Pool Swim Workout
Your device can guide you through multiple steps in a swim
workout. Creating and sending a pool swim workout is similar to
Creating a Custom Workout on Garmin Connect, page 5 and
Sending a Custom Workout to Your Device, page 5.
From the watch face, select START > Pool Swim > Options
1
> Training.
Training 5
Select an option:
2
• Select My Workouts to do workouts downloaded from
Garmin Connect.
• Select Training Calendar to do or view your scheduled
workouts.
Follow the on-screen instructions.
3
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 calendar widget.
When you select a day in the calendar, you can view or do the
workout. The scheduled workout stays on your device whether
you complete it or skip it. When you send scheduled workouts
from Garmin Connect, they overwrite the existing training
calendar.
Using Garmin Connect Training Plans
Before you can download and use a training plan from Garmin
Connect, you must have a Garmin Connect account (Garmin
Connect, page 20), and you must pair the Forerunner device
with a compatible smartphone.
From the Garmin Connect app, select or .
1
Select Training > Training Plans.
2
Select and schedule a training plan.
3
Follow the on-screen instructions.
4
Review the training plan in your calendar.
5
Adaptive Training Plans
Your Garmin Connect account has an adaptive training plan and
Garmin® coach to fit your training goals. For example, you can
answer a few questions and find a plan to help you complete a 5
km race. The plan adjusts to your current level of fitness,
coaching and schedule preferences, and race date. When you
start a plan, the Garmin Coach widget is added to the widget
loop on your Forerunner device.
Starting Today's Workout
After you send a Garmin Coach training plan to your device, the
Garmin Coach widget appears in your widget loop.
From the watch face, select UP or DOWN to view the Garmin
1
Coach widget.
If a workout for this activity is scheduled for today, the device
shows the workout name and prompts you to start it.
Select START.
2
Select View to view the workout steps (optional).
3
Select Do Workout.
4
Follow the on-screen instructions.
5
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.
1
Select an activity.
2
Hold UP.
3
Select Training > Intervals > Edit > Interval > Type.
4
Select Distance, Time, or Open.
5
TIP: You can create an open-ended interval by selecting the
Open option.
If necessary, select Duration, enter a distance or time
6
interval value for the workout, and select .
Select BACK.
7
Select Rest > Type.
8
Select Distance, Time, or Open.
9
If necessary, enter a distance or time value for the rest
10
interval, and select .
Select BACK.
11
Select one or more options:
12
• 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.
1
Select an activity.
2
Hold UP.
3
Select Training > Intervals > Do Workout.
4
Select START to start the timer.
5
When your interval workout has a warm up, select BACK to
6
begin the first interval.
Follow the on-screen instructions.
7
After you complete all of the intervals, a message appears.
Stopping an Interval Workout
• At any time, select BACK to stop the current interval or rest
period and transition to the next interval or rest period.
• After all intervals and rest periods are complete, select BACK
to end the interval workout and transition to a timer that can
be used for cool down.
• At any time, select STOP to stop the activity timer. You can
resume the timer or end the interval workout.
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.
1
Select an activity.
2
Hold UP.
3
Select Training > Set a Target.
4
Select an option:
5
• 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.
6
6 Training
Cancelling a Training Target
During an activity, hold UP.
1
Select Cancel Target > Yes.
2
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.
From the watch face, select START.
1
Select an activity.
2
Hold UP.
3
Select the activity settings.
4
Select Data Screens > Add New > Virtual Partner.
5
Enter a pace or speed value.
6
Start your activity (Starting an Activity, page 2).
7
Select UP or DOWN to scroll to the Virtual Partner screen
8
and see who is leading.
PacePro Training
Many runners like to wear a pace band during a race to help
achieve their race goal. The PacePro feature allows you to
create a custom pace band based on distance and pace or
distance and time. You can also create a pace band for a known
course to maximize your pace effort based on elevation
changes.
You can create a PacePro plan using the Garmin Connect app.
You can preview the splits and elevation plot before you run the
course.
Downloading a PacePro Plan from Garmin Connect
Before you can download a PacePro plan from Garmin Connect,
you must have a Garmin Connect account (Garmin Connect,
page 20).
Select an option:
1
• Open the Garmin Connect app, and select or .
• Go to connect.garmin.com.
Select Training > PacePro Pacing Strategies.
2
Follow the on-screen instructions to create and save a
3
PacePro plan.
Select or Send to Device.
4
Starting a PacePro Plan
Before you can start a PacePro plan, you must download a plan
from your Garmin Connect account.
From the watch face, select START.
1
Select an outdoor running activity.
2
Hold UP.
3
Select Training > PacePro Plans.
4
Select a plan.
5
TIP: You can select DOWN > View Splits to preview the
splits.
Select START to start the plan.
6
Select START to start the activity timer.
7
Target split pace
Current split pace
Completion progress for the split
Distance remaining in the split
Overall time ahead of or behind your target time
Stopping a PacePro Plan
Hold UP.
1
Select Stop PacePro > Yes.
2
The device stops the PacePro plan. The activity timer
continues running.
Racing a Previous Activity
You can race a previously recorded or downloaded activity. This
feature works with the Virtual Partner feature so you can see
how far ahead or behind you are during the activity.
NOTE: This feature is not available for all activities.
From the watch face, select START.
1
Select an activity.
2
Hold UP.
3
Select Training > Race an Activity.
4
Select an option:
5
• 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.
6
The Virtual Partner screen appears indicating your estimated
finish time.
Select START to start the timer.
7
After you complete your activity, select START > Save.
8
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, ride, or swim.
Viewing Your Personal Records
From the watch face, hold UP.
1
Select History > Records.
2
Select a sport.
3
Select a record.
4
Select View Record.
5
Restoring a Personal Record
You can set each personal record back to the one previously
recorded.
From the watch face, hold UP.
1
Select History > Records.
2
Select a sport.
3
Training 7
Select a record to restore.
4
Select Previous > Yes.
5
NOTE: This does not delete any saved activities.
Clearing a Personal Record
From the watch face, hold UP.
1
Select History > Records.
2
Select a sport.
3
Select a record to delete.
4
Select Clear Record > Yes.
5
NOTE: This does not delete any saved activities.
Clearing All Personal Records
From the watch face, hold UP.
1
Select History > Records.
2
Select a sport.
3
Select Clear All Records > Yes.
4
The records are deleted for that sport only.
NOTE: This does not delete any saved activities.
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.
From the watch face, select START.
1
Select an activity.
2
Hold UP.
3
Select the activity settings.
4
Select Metronome > Status > On.
5
Select an option:
6
• 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
7
feature before you run.
Go for a run (Going for a Run, page 2).
8
The metronome starts automatically.
During your run, select UP or DOWN to view the metronome
9
screen.
If necessary, hold UP to change the metronome settings.
10
Setting Up Your User Profile
You can update your gender, birth year, height, weight, and
heart rate zone settings. The device uses this information to
calculate accurate training data.
From the watch face, hold UP.
1
Select Settings > User Profile.
2
Select an option.
3
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.
If you know your maximum heart rate, you can use the table
(Heart Rate Zone Calculations, page 9) to determine the best
heart rate zone for your fitness objectives.
If you do not know your maximum heart rate, use one of the
calculators available on the Internet. Some gyms and health
centers can provide a test that measures maximum heart rate.
The default maximum heart rate is 220 minus your age.
About Heart Rate Zones
Many athletes use heart rate zones to measure and increase
their cardiovascular strength and improve their level of fitness. A
heart rate zone is a set range of heartbeats per minute. The five
commonly accepted heart rate zones are numbered from 1 to 5
according to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum heart rate.
Setting Your Heart Rate Zones
The device uses your user profile information from the initial
setup to determine your default heart rate zones. You can set
separate heart rate zones for sport profiles, such as running,
cycling, and swimming. For the most accurate calorie data
during your activity, set your maximum heart rate. You can also
set each heart rate zone and enter your resting heart rate
manually. You can manually adjust your zones on the device or
using your Garmin Connect account.
From the watch face, hold UP.
1
Select Settings > User Profile > Heart Rate.
2
Select Max. HR, and enter your maximum heart rate.
3
You can use the Auto Detection feature to automatically
record your maximum heart rate during an activity (Detecting
Your Heart Rate Automatically, page 15).
Select Resting HR, and enter your resting heart rate.
4
You can use the average resting heart rate measured by your
device, or you can set a custom resting heart rate.
Select Zones > Based On.
5
Select an option:
6
• 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 a zone, and enter a value for each zone.
7
Select Add Sport Heart Rate, and select a sport profile to
8
add separate 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 8).
• 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.
8 Training
Loading...