Garmin Forerunner 45S White User manual

FORERUNNER® 45

Owner’s Manual

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®, and VIRB® 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™, and TrueUp™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

Android™ is a trademark of Google Inc. Apple®, iPhone®, 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. Windows® and Windows NT® are registered trademarks of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.

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

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

Device Overview......................................................................... 1

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

Pairing Your Smartphone with Your Device............................... 1

Viewing the Controls Menu......................................................... 1

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

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

Starting an Activity...................................................................... 1

Tips for Recording Activities.................................................. 2

Stopping an Activity.................................................................... 2

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

Following a Workout.............................................................. 2

About the Training Calendar.................................................. 2

Adaptive Training Plans......................................................... 2

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

Using Run and Walk Intervals.................................................... 3

Training Indoors.......................................................................... 3

Calibrating the Treadmill Distance......................................... 3

Personal Records....................................................................... 4

Viewing Your Personal Records............................................ 4

Restoring a Personal Record................................................. 4

Clearing a Personal Record................................................... 4

Clearing All Personal Records............................................... 4

Activity Tracking............................................................ 4

Auto Goal.................................................................................... 4

Using the Move Alert.................................................................. 4

Turning on the Move Alert......................................................4

Garmin Move IQ™ Events.......................................................... 4

Intensity Minutes......................................................................... 4

Earning Intensity Minutes.......................................................4

Sleep Tracking............................................................................ 5

Using Automated Sleep Tracking.......................................... 5

Using Do Not Disturb Mode................................................... 5

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

Bluetooth Connected Features................................................... 5

Manually Syncing Data with Garmin Connect........................5

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

Viewing the Widgets.............................................................. 5

Locating a Lost Mobile Device.................................................... 6

Controlling Music Playback on a Connected Smartphone......... 6

Enabling Bluetooth Notifications................................................. 6

Viewing Notifications.............................................................. 6

Managing Notifications...........................................................6

Turning Off the Bluetooth Smartphone Connection............... 6

Turning On and Off Smartphone Connection Alerts.............. 6

Syncing Activities........................................................................ 6

Playing Audio Prompts During Your Activity............................... 6

Safety and Tracking Features.....................................................6

Adding Emergency Contacts................................................. 7

Turning Incident Detection On and Off.................................. 7

Requesting Assistance.......................................................... 7

Heart Rate Features....................................................... 7

Wrist-based Heart Rate.............................................................. 7

Wearing the Device................................................................7

Tips for Erratic Heart Rate Data.............................................7

Viewing the Heart Rate Widget.............................................. 7

Broadcasting Heart Rate Data to Garmin Devices................ 7

Setting an Abnormal Heart Rate Alert....................................8

Turning Off the Wrist-based Heart Rate Monitor................... 8

About Heart Rate Zones............................................................. 8

Fitness Goals......................................................................... 8

Letting the Device Set Your Heart Rate Zones...................... 8

Setting Your Maximum Heart Rate........................................ 8

Customizing Your Heart Rate Zones and Maximum Heart

Rate....................................................................................... 8

Heart Rate Zone Calculations................................................ 8

Getting Your VO2 Max. Estimate for Running............................ 8

About VO2 Max. Estimates.................................................... 9

Heart Rate Variability and Stress Level...................................... 9

Using the Stress Level Widget............................................... 9

Body Battery............................................................................... 9

Viewing the Body Battery Widget...........................................9

Tips for Improved Body Battery Data..................................... 9

History........................................................................... 10

Viewing History......................................................................... 10

Deleting History........................................................................ 10

Viewing Data Totals.................................................................. 10

Data Management.................................................................... 10

Deleting Files....................................................................... 10

Disconnecting the USB Cable..............................................10

Garmin Connect........................................................................10

Syncing Your Data with the Garmin Connect App............... 10

Using Garmin Connect on Your Computer.......................... 10

ANT+ Sensors............................................................... 11

Pairing Your ANT+ Sensors..................................................... 11

Foot Pod................................................................................... 11

Going for a Run Using a Foot Pod....................................... 11

Foot Pod Calibration............................................................ 11

Setting Foot Pod Speed and Distance................................. 11

Using an Optional Bike Speed or Cadence Sensor.................. 11

Customizing Your Device............................................ 11

Setting Up Your User Profile.....................................................11

Activity Options......................................................................... 11

Customizing Your Activity Options....................................... 12

Changing Your Displayed Activities..................................... 12

Customizing the Data Fields................................................ 12

Customizing the Widget Loop................................................... 12

Alerts.........................................................................................12

Setting a Recurring Alert...................................................... 12

Setting Your Heart Rate Alerts.............................................12

Marking Laps by Distance........................................................ 12

Turning on the Lap Key............................................................ 12

Using the Auto Pause® Feature............................................... 13

Changing the GPS Setting....................................................... 13

GPS and Other Satellite Systems........................................ 13

Activity Tracking Settings..........................................................13

Turning Off Activity Tracking................................................ 13

Watch Face Settings.................................................................13

Customizing the Watch Face............................................... 13

Downloading Connect IQ Features...................................... 13

Downloading Connect IQ Features Using Your Computer.. 13

System Settings........................................................................ 13

Time Settings....................................................................... 13

Time Zones.......................................................................... 14

Changing the Backlight Settings.......................................... 14

Setting the Device Sounds.................................................. 14

Displaying Pace or Speed....................................................14

Changing the Units of Measure........................................... 14

Clock......................................................................................... 14

Setting the Time Manually................................................... 14

Setting an Alarm.................................................................. 14

Deleting an Alarm................................................................ 14

Starting the Countdown Timer............................................. 14

Using the Stopwatch............................................................ 14

Device Information....................................................... 14

Viewing Device Information...................................................... 14

Charging the Device................................................................. 14

Tips for Charging the Device............................................... 15

Table of Contents i

Device Care.............................................................................. 15

Cleaning the Device............................................................. 15

Changing the Bands............................................................ 15

Specifications............................................................................15

Troubleshooting........................................................... 15

Product Updates....................................................................... 15

Updating the Software Using the Garmin Connect App...... 15

Setting Up Garmin Express................................................. 15

Updating the Software Using Garmin Express.................... 15

Getting More Information.......................................................... 16

Activity Tracking........................................................................16

My daily step count does not appear................................... 16

My step count does not seem accurate............................... 16

The step counts on my device and my Garmin Connect

account don't match............................................................. 16

My intensity minutes are flashing......................................... 16

Acquiring Satellite Signals........................................................ 16

Improving GPS Satellite Reception......................................16

Restarting the Device............................................................... 16

Resetting All Default Settings................................................... 16

My device is in the wrong language......................................... 16

Is my smartphone compatible with my device?........................ 16

My phone will not connect to the device................................... 16

Can I use the cardio activity outdoors?.................................... 17

Tips for Existing Garmin Connect Users...................................17

Maximizing Battery Life.............................................................17

How can I manually pair ANT+ sensors?................................. 17

Appendix....................................................................... 17

Data Fields................................................................................17

VO2 Max. Standard Ratings..................................................... 17

Wheel Size and Circumference................................................ 18

Index.............................................................................. 19

ii Table of Contents

Introduction

WARNING

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

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

Device Overview

• 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.

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.

From any screen, hold LIGHT.

Select UP or DOWN to scroll through the options.

LIGHT

START

STOP

BACK

DOWN

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 (Controlling Music

Playback on a Connected Smartphone, page 6).

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

Hold to view the menu.

Status Icons

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

GPS GPS status

Battery status

Smartphone connection status

Heart rate status

Foot pod status

Speed and cadence sensor status

Training

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 14).

From the watch face, select START.

Select an activity.

Go outside, and wait while the device locates satellites.

Select START to start the activity timer.

Go for a run.

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

Select an option:

• Select Resume to restart the timer.

• Select Save to save the run and reset the timer. You can view a summary, or select DOWN to view more data.

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

Garmin Connect app. Bring your smartphone within 10 m (33 ft.) of your device.

Select LIGHT to turn on the device.

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

account:

Introduction 1

• Select Discard > Yes to delete the run.

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 ANT+ Sensors,

page 11).

From the watch face, select START.

Select an activity.

NOTE: You can select different activities to display on the

device through your Garmin Connect account (Changing

Your Displayed Activities, page 12).

If the activity requires GPS signals, go outside to an area with

a clear view of the sky. Wait until the green status ring appears.

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 activity timer.

The device records activity data only while the activity timer is running.

TIP: You can hold DOWN while in an activity to open the music controls (Controlling Music Playback on a Connected

Smartphone, page 6).

Tips for Recording Activities

• Charge the device before starting an activity (Charging the

Device, page 14).

• Select BACK to record laps.

• Select UP or DOWN to view additional data pages.

Stopping an Activity

Select STOP.

Select an option:

• To resume your activity, select Resume.

• To save the activity, select Save.

• To discard the activity, select Discard > Yes.

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

Your device can guide you through multiple steps in a workout. NOTE: Before you can download and use a training plan or

workout, you must have a Garmin Connect account (Pairing

Your Smartphone with Your Device, page 1).

Select START.

Select an activity.

Select Options > Workouts.

NOTE: This option appears only when you have workouts

loaded on your device for the selected activity. Select an option:

• Select Intervals to do or edit an interval workout.

• 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.

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 10).

From the Garmin Connect app, select or .

Select Training > Workouts > Create a Workout.

Select an activity.

Create your custom workout.

Select Save.

Enter a name for your workout, and select Save.

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 2).

Sending a Custom Workout to Your Device

You can send a custom workout you created using the Garmin Connect app to your device (Creating a Custom Workout on

Garmin Connect, page 2).

From the Garmin Connect app, select or .

Select Training > Workouts.

Select a workout from the list.

Select .

Select your compatible device.

Follow the on-screen instructions..

Starting a Workout

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

From the watch face, select START.

Select an activity.

Select Options > Workouts > My Workouts.

Select a workout.

NOTE: Only workouts that are compatible with the selected

activity appear in the list. Select Do Workout.

Select START to start the activity timer.

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

About the Training Calendar

The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the 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.

Viewing Scheduled Workouts

You can view workouts scheduled in your training calendar and start a workout.

Press START.

Select an activity.

Select Workouts > Training Calendar.

Your scheduled workouts appear, sorted by date. Select a workout.

Select an option:

• To view the steps for the workout, select View.

• To start the workout, select Do Workout.

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

2 Training

start a plan, the Garmin Coach widget is added to the widget loop on your Forerunner device.

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 10), and you must pair the Forerunner device

with a compatible smartphone.

From the Garmin Connect app, select or .

Select Training > Training Plans.

Select and schedule a training plan.

Follow the on-screen instructions.

Review the training plan in your calendar.

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

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.

Select View to view the workout steps (optional).

Select Do Workout.

Follow the on-screen instructions.

Interval Workouts

You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance.

Creating an Interval Workout

Interval workouts are available for running and biking activities.

From the watch face, select START.

Select an activity.

Select Options > Workouts > Intervals > Edit > Interval >

Type. NOTE: This option appears only when you have workouts

loaded on your device for the selected activity. Select Distance, Time, or Open.

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

Open option. If necessary, select Duration, enter a distance or time

interval value for the workout, and select . Select BACK.

Select Rest > Type.

Select Distance, Time, or Open.

If necessary, select Duration, enter a distance or time value

for the rest interval, and select . Select BACK.

Select one or more options:

• To set the number of repetitions, select Repeat.

• To add an open-ended warm up to your workout, select

Warm Up > On.

• To add an open-ended cool down to your workout, select

Cool Down > On.

Starting an Interval Workout

From the watch face, select START.

Select an activity.

Select Options > Workouts > Intervals > Do Workout.

Select START to start the activity timer.

When your interval workout has a warm up, select BACK to

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

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

Stopping an Interval Workout

• At any time, select 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.

Using Run and Walk Intervals

NOTE: You must set up the run/walk intervals before starting a

run. After you start the run timer, you cannot change the settings.

From the watch face, select START.

Select a running activity.

NOTE: Walk break alerts are available only for running

activities. Select Options > Alerts > Run/Walk.

Set the run time for each interval.

Set the walk time for each interval.

Go for a run.

Each time you complete an interval, a message appears. The device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds, page 14). After you turn on the run/walk intervals, it is used each time you go for a run until you turn it off or enable a different run mode.

Training Indoors

You can turn off GPS when you are training indoors or to save battery life. When running or walking 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.

When cycling with GPS turned off, speed and distance data 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.

From the watch face, select START.

Select an activity.

Select Options > GPS > Off.

NOTE: If you select an activity that is typically done indoors,

GPS is automatically turned off.

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 1), and run

at least 1.5 km (1 mi.) on the treadmill.

Training 3

After you complete your run, select STOP.

Select an option:

• To calibrate the treadmill distance the first time, select

Save. The device prompts you to complete the treadmill

calibration.

• To manually calibrate the treadmill distance after the first-

time calibration, select Calibrate & Save > Yes.

Check the treadmill display for the distance traveled, and

enter the distance on your device.

Personal Records

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

Viewing Your Personal Records

From the watch face, hold UP.

Select History > Records.

Select a sport.

Select a record.

Select View Record.

Restoring a Personal Record

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

From the watch face, hold UP.

Select History > Records.

Select a sport.

Select a record to restore.

Select Previous > Yes.

NOTE: This does not delete any saved activities.

Clearing a Personal Record

From the watch face, hold UP.

Select History > Records.

Select a sport.

Select a record to delete.

Select Clear Record > Yes.

NOTE: This does not delete any saved activities.

Clearing All Personal Records

From the watch face, hold UP.

Select History > Records.

Select a sport.

Select Clear All Records > Yes.

The records are deleted for that sport only.

NOTE: This does not delete any saved activities.

Activity Tracking

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

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

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

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 .

If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account.

Using the Move Alert

Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving. After one hour of inactivity, Move! and the red bar appear. Additional segments appear after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds, page 14).

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

Turning on the Move Alert

From the watch face, hold UP.

Select > Activity Tracking > Move Alert > On.

Garmin Move IQ™ Events

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

Intensity Minutes

To improve your health, organizations such as the World Health Organization recommend at least 150 minutes per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity activity, such as running.

The device monitors your activity intensity and tracks your time spent participating in moderate to vigorous intensity activities (heart rate data is required to quantify vigorous intensity). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device adds the amount of moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes are doubled when added.

Earning Intensity Minutes

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

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

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

• Wear your device all day and night for the most accurate resting heart rate.

4 Activity Tracking

+ 16 hidden pages