Garmin Forerunner 45S White User manual

FORERUNNER® 45

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®, 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.

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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.

Table of Contents

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.

1

Select UP or DOWN to scroll through the options.

2

LIGHT

START

STOP

BACK

DOWN

UP

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.

1

Select an activity.

2

Go outside, and wait while the device locates satellites.

3

Select START to start the activity timer.

4

Go for a run.

5

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

6

Select an option:

7

• 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

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:

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.

1

Select an activity.

2

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

3

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

4

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.

5

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.

1

Select an option:

2

• 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.

1

Select an activity.

2

Select Options > Workouts.

3

NOTE: This option appears only when you have workouts

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

4

• 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.

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 10).

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 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 .

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 the workout
from your Garmin Connect account.

From the watch face, select START.

1

Select an activity.

2

Select Options > Workouts > My Workouts.

3

Select a workout.

4

NOTE: Only workouts that are compatible with the selected

activity appear in the list.
Select Do Workout.

5

Select START to start the activity timer.

6

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.

1

Select an activity.

2

Select Workouts > Training Calendar.

3

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

4

Select an option:

5

• 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 .

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

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

Interval workouts are available for running and biking activities.

From the watch face, select START.

1

Select an activity.

2

Select Options > Workouts > Intervals > Edit > Interval >

3

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

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

4

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

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

5

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

6

Select Rest > Type.

7

Select Distance, Time, or Open.

8

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

9

for the rest interval, and select .
Select BACK.

10

Select one or more options:

11

• 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

Select Options > Workouts > Intervals > Do Workout.

3

Select START to start the activity timer.

4

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

5

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

6

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.

1

Select a running activity.

2

NOTE: Walk break alerts are available only for running

activities.
Select Options > Alerts > Run/Walk.

3

Set the run time for each interval.

4

Set the walk time for each interval.

5

Go for a run.

6

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.

1

Select an activity.

2

Select Options > GPS > Off.

3

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

1

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

Training 3

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 first-

time calibration, select Calibrate & Save > Yes.

Check the treadmill display for the distance traveled, and

4

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.

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

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.

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.

1

Select > Activity Tracking > Move Alert > On.

2

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

Sleep Tracking

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

NOTE: Naps are not added to your sleep statistics. You can use
do not disturb mode to turn off notifications and alerts, with the
exception of alarms (Using Do Not Disturb Mode, page 5).

Using Automated Sleep Tracking

Wear your device while sleeping.

1

Upload your sleep tracking data to the Garmin Connect site

2

(Garmin Connect, page 10).
You can view your sleep statistics on your Garmin Connect

account.

Using Do Not Disturb Mode

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

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

page 13).

Hold LIGHT.

1

Select Do Not Disturb.

2

Smart Features

Bluetooth Connected Features

The Forerunner device has several Bluetooth connected
features for your compatible smartphone using the Garmin
Connect app.

Activity uploads: Automatically sends your activity to the

Garmin Connect app as soon as you finish recording the
activity.

Audio prompts: Allows the Garmin Connect app to play status

announcements, such as mile splits and other data, on your
smartphone during a run or other activity.

Find my phone: Locates your lost smartphone that is paired

with your Forerunner device and currently within range.

Find my watch: Locates your lost Forerunner device that is

paired with your smartphone and currently within range.

Music controls: Allows you to control the music player on your

smartphone.

Phone notifications: Displays phone notifications and

messages on your Forerunner device.

Safety and tracking features: Allows you to send messages

and alerts to friends and family, as well as request assistance
from emergency contacts set up in the Garmin Connect app.
For more information, go to Safety and Tracking Features,

page 6.

Social media interactions: Allows you to post an update to

your favorite social media website when you upload an
activity to the Garmin Connect app.

Software updates: Allows you to update your device software.
Weather updates: Sends real-time weather conditions and

notifications to your device.

Workout downloads: Allows you to browse for workouts in the

Garmin Connect app and wirelessly send them to your
device.

Manually Syncing Data with Garmin Connect

Hold LIGHT to view the controls menu.

1

Select .

2

Widgets

Your device comes preloaded with widgets that provide at-a­glance information. Some widgets require a Bluetooth
connection to a compatible smartphone.

Some widgets are not visible by default. You can add them to
the widget loop manually (Customizing the Widget Loop,

page 12).

Body Battery™: Displays your current Body Battery level and a

graph of your Body Battery levels for the last several hours.

Calendar: Displays upcoming meetings from your smartphone

calendar.

Calories: Displays your calorie information for the current day.
Garmin coach: Displays scheduled workouts when you select a

Garmin coach training plan in your Garmin Connect account.

Health stats: Displays a dynamic summary of your current

health statistics. The measurements includes heart rate,
Body Battery level, stress, and more.

Heart rate: Displays your current heart rate in beats per minute

(bpm) and a graph of your heart rate.

History: Displays your activity history and a graph of your

recorded activities.

Intensity minutes: Tracks your time spent participating in

moderate to vigorous activities, your weekly intensity minutes
goal, and progress toward your goal.

Last activity: Displays a brief summary of your last recorded

activity, such as your last run, last ride, or last swim.

Music controls: Provides music player controls for your

smartphone.

My day: Displays a dynamic summary of your activity today. The

metrics include timed activities, intensity minutes, steps,
calories burned, and more.

Notifications: Alerts you to incoming calls, texts, social network

updates, and more, based on your smartphone notification
settings.

Steps: Tracks your daily step count, step goal, and data for

previous days.

Stress: Displays your current stress level and a graph of your

stress level. You can do a breathing activity to help you relax.

Weather: Displays the current temperature and weather

forecast.

Viewing the Widgets

Your device comes preloaded with widgets that provide at-a­glance information. Some widgets require a Bluetooth
connection to a compatible smartphone.

• From the watch face, select UP or DOWN to view the
widgets.

Available widgets include heart rate and activity tracking.

• Select START to view additional options and functions for a
widget.

About My Day

The My Day widget is a daily snapshot of your activity. This is a
dynamic summary that updates throughout the day. The metrics
include your last recorded sport, intensity minutes for the week,
steps, calories burned, and more. You can select START to
view additional metrics.

Health Stats Widget

The Health Stats widget provides an at-a-glance view of your
health data. This is a dynamic summary that updates throughout
the day. The metrics include your heart rate, stress level, and

Smart Features 5

Body Battery level. You can select START to view additional
metrics.

Viewing the Weather Widget

Weather requires a Bluetooth connection to a compatible
smartphone.

From the watch face, select UP or DOWN to view the

1

weather widget.
Select START to view hourly weather data.

2

Select DOWN to view daily weather data.

3

Locating a Lost Mobile Device

You can use this feature to help locate a lost mobile device that
is paired using Bluetooth wireless technology and currently
within range.

Hold LIGHT to view the controls menu.

1

Select .

2

The Forerunner device begins searching for your paired
mobile device. An audible alert sounds on your mobile
device, and the Bluetooth signal strength displays on the
Forerunner device screen. The Bluetooth signal strength
increases as you move closer to your mobile device.

Select BACK to stop searching.

3

Controlling Music Playback on a Connected Smartphone

On your smartphone, start playing a song or playlist.

1

Hold DOWN from any screen to open the music controls.

2

Select an option:

3

• Select to play and pause the current music track.

• Select to skip to the next music track.

• Select to open more music controls, such as volume and
previous track.

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).

From the watch face, hold UP.

1

Select > Phone > Notifications > Status > On.

2

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

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

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 > Smart Notifications.

Turning Off the Bluetooth Smartphone Connection

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 wireless 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
technology.

NOTE: Smartphone connection alerts are turned off by default.

From the watch face, hold UP.

1

Select > Phone > Connected Alerts > On.

2

Syncing Activities

You can sync activities from other Garmin devices to your
Forerunner device using your Garmin Connect account. This
allows your device to more accurately reflect your training status
and fitness. For example, you can record a ride with an Edge
device, and view your activity details on your Forerunner device.

From the watch face, hold UP.

1

Select > User Profile > Physio TrueUp.

2

When you sync your device with your smartphone, recent
activities from your other Garmin devices appear on your
Forerunner device.

®

Playing Audio Prompts 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 and training alerts on your smartphone during a
run or other activity. 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.

From the Garmin Connect app, select or .

1

Select Garmin Devices.

2

Select your device.

3

Select Activity Options > Audio Prompts.

4

Select an option.

5

Safety and Tracking Features

CAUTION

Incident detection and assistance are supplemental features and
should not be relied on as a primary method to obtain
emergency assistance. The Garmin Connect app does not
contact emergency services on your behalf.

The Forerunner device has safety and tracking features that
must be set up with the Garmin Connect app.

NOTICE

To use these features, you must be connected to the Garmin
Connect app using Bluetooth technology. You can enter
emergency contacts in your Garmin Connect account.

For more information about incident detection and assistance,
go to garmin.com/safety.

Assistance: Allows you to send an automated message with

your name, LiveTrack link, and GPS location to your
emergency contacts.

6 Smart Features

Incident detection: When the Forerunner device detects an

incident during an outdoor walk, run, or bike activity, the
device sends an automated message, LiveTrack link, and
GPS location to your emergency contacts.

LiveTrack: Allows friends and family to follow your races and

training activities in real time. You can invite followers using
email or social media, allowing them to view your live data on
a Garmin Connect tracking page.

Live Event Sharing: Allows you to send messages to friends

and family during an event, providing real-time updates.
NOTE: This feature is available only if your device is

connected to an Android smartphone.

Adding Emergency Contacts

Emergency contact phone numbers are used for the incident
detection and assistance features.

From the Garmin Connect app, select or .

1

Select Safety & Tracking > Incident Detection &

2

Assistance > Add Emergency Contact.

Follow the on-screen instructions.

3

Turning Incident Detection On and Off

From the watch face, hold UP.

1

Select > Safety > Incident Detection.

2

Select an activity.

3

NOTE: Incident detection is available only for outdoor walk,

run, and bike activities.

When an incident is detected by your Forerunner device with
GPS enabled, the Garmin Connect app can send an automated
text message and email with your name and GPS location to
your emergency contacts. A message appears indicating your
contacts will be informed after 30 seconds have elapsed. You
can select Cancel before the countdown is complete to cancel
the message.

Requesting Assistance

Before you can request assistance, you must set up emergency
contacts (Adding Emergency Contacts, page 7).

Hold the LIGHT key.

1

When you feel three vibrations, release the key to activate

2

the assistance feature.
The countdown screen appears.
TIP: You can select Cancel before the countdown is

complete to cancel the message.

NOTE:

device.

• See Tips for Erratic Heart Rate Data, page 7 for more
information about wrist-based heart rate.

• For more information about accuracy, go to garmin.com

/ataccuracy.

The optical sensor is located on the back of the

Tips for Erratic Heart Rate Data

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

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

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

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

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

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

NOTE: In cold environments, warm up indoors.

• Rinse the device with fresh water after each workout.

Viewing the Heart Rate Widget

The widget displays your current heart rate in beats per minute
(bpm) and a graph of your heart rate for the last 4 hours.

From the watch face, select UP or DOWN to view the heart

1

rate widget.
NOTE: You may need to add the widget to your widget loop

(Customizing the Widget Loop, page 12).
Select START to view your average resting heart rate values

2

for the last 7 days.

Heart Rate Features

The Forerunner device has a wrist-based heart rate monitor and
is also compatible with ANT+® chest heart rate monitors. You
can view wrist-based heart rate data on the heart rate widget.
When both wrist-based heart rate and ANT+ heart rate data are
available, your device uses the ANT+ heart rate data.

Wrist-based Heart Rate

Wearing the Device

• Wear the device above your wrist bone.

NOTE: The device should be snug but comfortable. For more
accurate heart rate readings, the device should not move
while running or exercising.

Heart Rate Features 7

Broadcasting Heart Rate Data to Garmin Devices

You can broadcast your heart rate data from your Forerunner
device and view it on paired Garmin devices.

NOTE: Broadcasting heart rate data decreases battery life.

From the heart rate widget, hold UP.

1

Select Options > Broadcast Heart Rate.

2

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

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

Pair your Forerunner device with your Garmin ANT+

3

compatible device.
NOTE: The pairing instructions differ for each Garmin

compatible device. See your owner's manual.
TIP: To stop broadcasting your heart rate data, select any

key, and select Yes.

Broadcasting Heart Rate Data During an Activity

You can set up your Forerunner device to broadcast your heart
rate data automatically when you begin an activity. For example,
you can broadcast your heart rate data to an Edge device while
cycling, or to a VIRB® action camera during an activity.

NOTE: Broadcasting heart rate data decreases battery life.

From the heart rate widget, hold UP.

1

Select Options > Broadcast During Activity.

2

Begin an activity (Starting an Activity, page 1).

3

The Forerunner device starts broadcasting your heart rate
data in the background.

NOTE: There is no indication that the device is broadcasting
your heart rate data during an activity.

If necessary, pair your Forerunner device with your Garmin

4

ANT+ compatible device.
NOTE: The pairing instructions differ for each Garmin

compatible device. See your owner's manual.
TIP: To stop broadcasting your heart rate data, stop the

activity.

Setting an Abnormal Heart Rate Alert

You can set the device to alert you when your heart rate
exceeds a certain number of beats per minute (bpm) after a
period of inactivity.

From the heart rate widget, hold UP.

1

Select Options > Abnormal HR Alert > Status > On.

2

Select Alert Threshold.

3

Select a heart rate threshold value.

4

Each time you exceed the threshold value, a message appears
and the device vibrates.

Turning Off the Wrist-based Heart Rate Monitor

The default value for the Wrist Heart Rate setting is Auto. The
device automatically uses the wrist-based heart rate monitor
unless you pair an ANT+ heart rate monitor to the device.

From the heart rate widget, hold UP.

1

Select Options > Status > Off.

2

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.

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 8) 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.

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 11).

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

• View your heart rate trends using your Garmin Connect
account.

Setting Your Maximum Heart Rate

The device uses your user profile information from the initial
setup to estimate your maximum heart rate and determine your
default heart rate zones. The default maximum heart rate is 220
minus your age. For the most accurate calorie data during your
activity, you should set your maximum heart rate (if known).

From the watch face, hold UP.

1

Select > User Profile > Max. HR.

2

Enter your maximum heart rate.

3

Customizing Your Heart Rate Zones and Maximum Heart Rate

You can customize your heart rate zones based on your training
goals. The device uses your user profile information from the
initial setup to estimate your maximum heart rate and determine
your default heart rate zones. The default maximum heart rate is
220 minus your age. For the most accurate calorie data during
your activity, you should set your maximum heart rate (if known).

From the Garmin Connect app, select or .

1

Select Garmin Devices.

2

Select your device.

3

Select User Settings > Heart Rate Zones > Running

4

Zones.

Enter your heart rate values for each zone.

5

Enter your maximum heart rate.

6

Select Save.

7

Heart Rate Zone Calculations

Zone % of

Maximum
Heart Rate

1 50–60% Relaxed, easy pace,

2 60–70% Comfortable pace,

3 70–80% Moderate pace, more

4 80–90% Fast pace and a bit

5 90–100% Sprinting pace,

Perceived Exertion Benefits

rhythmic breathing

slightly deeper
breathing, conversation
possible

difficult to hold
conversation

uncomfortable, breathing
forceful

unsustainable for long
period of time, labored
breathing

Beginning-level
aerobic training,
reduces stress

Basic cardiovascular
training, good
recovery pace

Improved aerobic
capacity, optimal
cardiovascular training

Improved anaerobic
capacity and
threshold, improved
speed

Anaerobic and
muscular endurance,
increased power

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate.
For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 11), and set your
maximum heart rate (Setting Your Maximum Heart Rate,

page 8). The estimate may seem inaccurate at first. The device

requires a few runs to learn about your running performance.

Run for at least 10 minutes outdoors.

1

After your run, select Save.

2

A notification appears to display your first VO2 max. estimate
and each time your VO2 max. increases.

8 Heart Rate Features

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you
can consume per minute per kilogram of body weight at your
maximum performance. In simple terms, VO2 max. is an
indication of athletic performance and should increase as your
level of fitness improves. The Forerunner device requires wrist­based heart rate or a compatible chest heart rate monitor to
display your VO2 max. estimate.

On the device, your VO2 max. estimate appears as a number,
description, and position on the color gauge. On your Garmin
Connect account, you can view additional details about your
VO2 max. estimate, including your fitness age. Your fitness age
gives you an idea of how your fitness compares with a person of
the same gender and different age. As you exercise, your fitness
age can decrease over time.

Purple Superior

Blue Excellent

Green Good

Yellow Fair

Red Poor

• Select No to bypass the relaxation activity and view the

stress level graph.

Body Battery

Your device analyzes your heart rate variability, stress level,
sleep quality, and activity data to determine your overall Body
Battery level. Like a gas gauge on a car, it indicates your
amount of available reserve energy. The Body Battery level
range is from 0 to 100, where 0 to 25 is low reserve energy, 26
to 50 is medium reserve energy, 51 to 75 is high reserve energy,
and 76 to 100 is very high reserve energy.

You can sync your device with your Garmin Connect account to
view your most up-to-date Body Battery level, long-term trends,
and additional details (Tips for Improved Body Battery Data,

page 9).

Viewing the Body Battery Widget

The Body Battery widget displays your current Body Battery
level and a graph of your Body Battery level for the last several
hours.

Select UP or DOWN to view the Body Battery widget.

1

NOTE: You may need to add the widget to your widget loop

(Customizing the Widget Loop, page 12).

VO2 max. data is provided by FirstBeat. VO2 max. analysis is
provided with permission from The Cooper Institute®. For more
information, see the appendix (VO2 Max. Standard Ratings,

page 17), and go to www.CooperInstitute.org.

Heart Rate Variability and Stress Level

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

Using the Stress Level Widget

The stress level widget displays your current stress level and a
graph of your stress level for the last several hours. It can also
guide you through a breathing activity to help you relax.

While you are sitting or inactive, select UP or DOWN to view

1

the stress level widget.
Select START.

2

• If your stress level is in the low or medium range, a graph
appears showing your stress level for the last four hours.

TIP: To start a relaxation activity from the graph, select
DOWN > START, and enter a duration in minutes.

• If your stress level is in the high range, a message
appears asking you to begin a relaxation activity.

Select an option:

3

• View your stress level graph.
NOTE: Blue bars indicate periods of rest. Yellow bars

indicate periods of stress. Gray bars indicate times when
you were too active to determine your stress level.

• Select Yes to start the relaxation activity, and enter a
duration in minutes.

Select START to view a combined graph of your Body

2

Battery and stress level.
Blue bars indicate periods of rest. Orange bars indicate

periods of stress. Gray bars indicate times that you were too
active to determine your stress level.

Select DOWN to see your Body Battery data since midnight.

3

Tips for Improved Body Battery Data

• Your Body Battery level updates when you sync your device
with your Garmin Connect account.

• For more accurate results, wear the device while sleeping.

• Rest and good sleep charge your Body Battery.

• Strenuous activity, high stress, and poor sleep can cause
your Body Battery to drain.

• Food intake, as well as stimulants like caffeine, has no
impact on your Body Battery.

Heart Rate Features 9

History

History includes time, distance, calories, average pace or speed,
lap data, and optional sensor information.

NOTE: When the device memory is full, your oldest data is
overwritten.

Viewing History

History contains previous activities you have saved on your
device.

The device has a history widget for quick access to your activity
data (Customizing the Widget Loop, page 12).

From the watch face, hold UP.

1

Select History.

2

Select This Week or Previous Weeks.

3

Select an activity.

4

Select DOWN to view additional details about the activity.

5

Deleting History

From the watch face, hold UP.

1

Select History > Options.

2

Select an option:

3

• Select Delete All Activities to delete all activities from the

history.

• Select Reset Totals to reset all distance and time totals.
NOTE: This does not delete any saved activities.

Disconnect the cable from your computer.

2

Garmin Connect

You can connect with your friends on Garmin Connect. Garmin
Connect gives you the tools to track, analyze, share, and
encourage each other. Record the events of your active lifestyle,
including runs, walks, rides, hikes, and more. To sign up for a
free account, go to www.garminconnect.com.

Store your activities: After you complete and save an activity

with your device, you can upload that activity to your Garmin
Connect account and keep it as long as you want.

Analyze your data: You can view more detailed information

about your activity, including time, distance, elevation, heart
rate, calories burned, an overhead map view, pace and
speed charts, and customizable reports.

Viewing Data Totals

You can view the accumulated distance and time data saved to
your device.

From the watch face, hold UP.

1

Select History > Totals.

2

If necessary, select an activity.

3

Select an option to view weekly or monthly totals.

4

Data Management

NOTE: The device is not compatible with Windows® 95, 98, Me,

Windows NT®, and Mac® OS 10.3 and earlier.

Deleting Files

NOTICE

If you do not know the purpose of a file, do not delete it. Your
device memory contains important system files that should not
be deleted.

Open the Garmin drive or volume.

1

If necessary, open a folder or volume.

2

Select a file.

3

Press the Delete key on your keyboard.

4

NOTE: If you are using an Apple® computer, you must empty

the Trash folder to completely remove the files.

Disconnecting the USB Cable

If your device is connected to your computer as a removable
drive or volume, you must safely disconnect your device from
your computer to avoid data loss. If your device is connected to
your Windows computer as a portable device, it is not necessary
to safely disconnect the device.

Complete an action:

1

• For Windows computers, select the Safely Remove
Hardware icon in the system tray, and select your device.

• For Apple computers, select the device, and select File >
Eject.

Plan your training: You can choose a fitness goal and load one

of the day-by-day training plans.

Track your progress: You can track your daily steps, join a

friendly competition with your connections, and meet your
goals.

Share your activities: You can connect with friends to follow

each other's activities or post links to your activities on your
favorite social networking sites.

Manage your settings: You can customize your device and

user settings on your Garmin Connect account.

Syncing Your Data with the Garmin Connect App

Your device periodically syncs data with the Garmin Connect
app automatically. You can also manually sync your data at any
time.

Bring the device within 3 m (10 ft.) of your smartphone.

1

From any screen, hold LIGHT to view the controls menu.

2

Select .

3

View your current data in the Garmin Connect app.

4

Using Garmin Connect on Your Computer

The Garmin Express™ application connects your device to your
Garmin Connect account using a computer. You can use the
Garmin Express application to upload your activity data to your
Garmin Connect account and to send data, such as workouts or
training plans, from the Garmin Connect website to your device.

Connect the device to your computer using the USB cable.

1

Go to www.garmin.com/express.

2

Download and install the Garmin Express application.

3

Open the Garmin Express application, and select Add

4

Device.

Follow the on-screen instructions.

5

10 History

ANT+ Sensors

Your device can be used with wireless ANT+ sensors. For more
information about compatibility and purchasing optional sensors,
go to http://buy.garmin.com.

Pairing Your ANT+ Sensors

The first time you connect a wireless sensor to your device
using ANT+ technology, you must pair the device and sensor.
After they are paired, the device connects to the sensor
automatically when you start an activity and the sensor is active
and within range.

Install the sensor or put on the heart rate monitor. The heart

1

rate monitor does not send or receive data until you put it on.
Bring the device within 3 m (10 ft.) of the sensor.

2

NOTE: Stay 10 m (33 ft.) away from other ANT+ sensors

while pairing.
From the watch face, hold UP.

3

Select > Sensors & Accessories > Add New.

4

Select an option:

5

• Select Search All.

• Select your sensor type.

After the sensor is paired with your device, the sensor status
changes from Searching to Connected. Sensor data appears
in the data screen loop or a custom data field.

Foot Pod

Your device is compatible with the foot pod. You can use the
foot pod to record pace and distance instead of using GPS when
you are training indoors or when your GPS signal is weak. The
foot pod is on standby and ready to send data (like the heart
rate monitor).

After 30 minutes of inactivity, the foot pod powers off to
conserve the battery. When the battery is low, a message
appears on your device. Approximately five hours of battery life
remain.

Going for a Run Using a Foot Pod

Before you go for a run, you must pair the foot pod with your
Forerunner device (Pairing Your ANT+ Sensors, page 11).

You can run indoors using a foot pod to record pace, distance,
and cadence. You can also run outdoors using a foot pod to
record cadence data with your GPS pace and distance.

Install your foot pod according to the accessory instructions.

1

Select a running activity.

2

Go for a run.

3

Foot Pod Calibration

The foot pod is self-calibrating. The accuracy of the speed and
distance data improves after a few outdoor runs using GPS.

Improving Foot Pod Calibration

Before you can calibrate your device, you must acquire GPS
signals and pair your device with the foot pod (Pairing Your

ANT+ Sensors, page 11).

The foot pod is self-calibrating, but you can improve the
accuracy of the speed and distance data with a few outdoor runs
using GPS.

Stand outside for 5 minutes with a clear view of the sky.

1

Start a running activity.

2

Run on a track without stopping for 10 minutes.

3

Stop your activity, and save it.

4

Based on the recorded data, the foot pod calibration value
changes, if necessary. You should not need to calibrate the
foot pod again unless your running style changes.

Calibrating Your Foot Pod Manually

Before you can calibrate your device, you must pair your device
with the foot pod sensor (Pairing Your ANT+ Sensors, page 11).

Manual calibration is recommended if you know your calibration
factor. If you have calibrated a foot pod with another Garmin
product, you may know your calibration factor.

From the watch face, hold UP.

1

Select > Sensors & Accessories.

2

Select your foot pod.

3

Select Cal. Factor > Set Value.

4

Adjust the calibration factor:

5

• Increase the calibration factor if your distance is too low.

• Decrease the calibration factor if your distance is too high.

Setting Foot Pod Speed and Distance

Before you can customize the foot pod speed and distance, you
must pair your device with the foot pod sensor (Pairing Your

ANT+ Sensors, page 11).

You can set your device to calculate speed and distance using
your foot pod data instead of GPS data.

From the watch face, hold UP.

1

Select > Sensors & Accessories.

2

Select your foot pod.

3

Select Speed or Distance.

4

Select an option:

5

• Select Indoor when you are training with GPS turned off,

usually indoors.

• Select Always to use your foot pod data regardless of the

GPS setting.

Using an Optional Bike Speed or Cadence Sensor

You can use a compatible bike speed or cadence sensor to
send data to your device.

• Pair the sensor with your device (Pairing Your ANT+

Sensors, page 11).

• Set your wheel size (Wheel Size and Circumference,

page 18).

• Go for a ride (Starting an Activity, page 1).

Customizing Your Device

Setting Up Your User Profile

You can update your height, weight, birth year, gender, and
maximum heart rate settings (Setting Your Maximum Heart

Rate, page 8). The device uses this information to calculate

training data.

From the watch face, hold UP.

1

Select > User Profile.

2

Select an option.

3

Activity Options

Activity options are a collection of settings that optimize your
device based on how you are using it. For example, the settings
and data screens are different when you are using the device for
running than for riding your bike.

When you are using an activity and you change settings such as
data fields or alerts, the changes are saved automatically as part
of the activity.

ANT+ Sensors 11

Customizing Your Activity Options

You can customize your settings, data fields, and more for a
particular activity.

From the watch face, select START.

1

Select an activity.

2

Select Options.

3

Select an option:

4

NOTE: Not all options are available for all activities.

• Select Workouts to do, view, or edit a workout (Following

a Workout, page 2).

• Select Data Screens to customize the data screens and

data fields (Customizing the Data Fields, page 12).

• Select Alerts to customize your training alerts (Alerts,

page 12).

• Select Laps to set how laps are triggered (Marking Laps

by Distance, page 12).

• Select Auto Pause to change when the activity timer

automatically pauses (Using the Auto Pause® Feature,

page 13).

• Select GPS to turn off GPS (Training Indoors, page 3) or

change the satellite setting (Changing the GPS Setting,

page 13).

All changes are saved to the activity.

Changing Your Displayed Activities

Your device has default activities, such as Run and Bike. You
can select additional activities to display on the device.

From the Garmin Connect app, select or .

1

Select Garmin Devices.

2

Select your device.

3

Select Activity Options > Displayed Activities > Edit.

4

Select the activities to display on your device.

5

Select Done.

6

Sync your device with the Garmin Connect app to view the
updated activities (Manually Syncing Data with Garmin Connect,

page 5).

Customizing the Data Fields

You can customize data fields based on your training goals or
optional accessories. For example, you can customize data
fields to display your lap pace and heart rate zone.

Select START, and select an activity profile.

1

Select Options > Data Screens.

2

Select a page.

3

Select a data field to change it.

4

Customizing the Widget Loop

You can change the order of widgets in the widget loop, remove
widgets, and add new widgets.

From the watch face, hold UP.

1

Select > Widgets.

2

Select a widget.

3

Select an option:

4

• Select Reorder to change the location of the widget in the

widget loop.

• Select Remove to remove the widget from the widget

loop.

Select Add Widgets.

5

Select a widget.

6

The widget is added to the widget loop.

Alerts

You can use alerts to train toward specific heart rate, time,
distance, calories, and pace goals and to set run/walk time
intervals.

Setting a Recurring Alert

A recurring alert notifies you each time the device records a
specified value or interval. For example, you can set the device
to alert you every 30 minutes.

From the watch face, select START.

1

Select an activity.

2

Select Options > Alerts > Add New.

3

Select Time, Distance, or Calories.

4

Turn on the alert.

5

Select or enter a value.

6

Each time you reach the alert value, a message appears. The
device also beeps or vibrates if audible tones are turned on
(Setting the Device Sounds, page 14).

Setting Your Heart Rate Alerts

You can set the device to alert you when your heart rate is
above or below a target zone or a custom range. For example,
you can set the device to alert you when your heart rate is below
150 beats per minute (bpm).

From the watch face, select START.

1

Select an activity.

2

Select Options > Alerts > Add New > Heart Rate.

3

Select an option:

4

• To use the range of an existing heart rate zone, select a

heart rate zone.

• To customize the maximum value, select Custom > High,

and enter a value.

• To customize the minimum value, select Custom > Low,

and enter a value.

Each time you exceed or drop below the specified range or
custom value, a message appears. The device also beeps or
vibrates if audible tones are turned on (Setting the Device

Sounds, page 14).

Marking Laps by Distance

You can set your device to use the Auto Lap® feature, which
marks a lap automatically at every kilometer or mile. You can
also mark laps manually. This feature is helpful for comparing
your performance during different parts of an activity.

From the watch face, select START.

1

Select an activity.

2

Select Options > Laps > Auto Lap.

3

Each time you complete a lap, a message appears that displays
the time for that lap. The device also beeps or vibrates if audible
tones are turned on (Setting the Device Sounds, page 14). The
Auto Lap feature stays on for the selected activity profile until
you turn it off.

If necessary, you can customize the data screens to display
additional lap data (Customizing the Data Fields, page 12).

Turning on the Lap Key

You can customize BACK to function as a lap key during timed
activities.

Select START, and select an activity profile.

1

Select Options > Laps > Lap Key.

2

The lap key stays on for the selected activity profile until you
turn off the lap key.

12 Customizing Your Device

Using the Auto Pause® Feature

You can use the Auto Pause feature to pause the activity timer
automatically when you stop moving. This feature is helpful if
your activity includes stop lights or other places where you need
to stop.

NOTE: History is not recorded while the timer is stopped or
paused.

From the watch face, select START.

1

Select an activity.

2

Select Options > Auto Pause > When Stopped.

3

The Auto Pause feature stays on for the selected activity until
you turn it off.

Changing the GPS Setting

By default, the device uses GPS to locate satellites. For more
information about GPS, go to www.garmin.com/aboutGPS.

From the watch face, select START.

1

Select an activity.

2

Select Options > GPS.

3

Select an option:

4

• Select GPS Only to enable the GPS satellite system.

• Select GPS + GLONASS (Russian satellite system) for

more accurate position information in situations with poor
sky visibility.

• Select GPS + GALILEO (European Union satellite

system) for more accurate position information in
situations with poor sky visibility.

NOTE: Using GPS and another satellite together can reduce
battery life more quickly than using GPS only (GPS and

Other Satellite Systems, page 13).

GPS and Other Satellite Systems

Using GPS and another satellite system together offers
increased performance in challenging environments and faster
position acquisition than using GPS only. However, using
multiple systems can reduce battery life more quickly than using
GPS only.

Your device can use these Global Navigation Satellite Systems
(GNSS).

GPS: A satellite constellation built by the United States.
GLONASS: A satellite constellation built by Russia.
GALILEO: A satellite constellation built by the European Space

Agency.

Activity Tracking Settings

From the watch face, hold UP, and select > Activity
Tracking.

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

digital watch face and steps screen. The device also beeps
or vibrates if audible tones are turned on (Setting the Device

Sounds, page 14).

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

them off only during activities. Goal alerts appear for your
daily steps goal and weekly intensity minutes goal.

Move IQ: Allows your device to automatically start and save a

timed walking or running activity when the Move IQ feature
detects familiar movement patterns.

Turning Off Activity Tracking

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

From the watch face, hold UP.

1

Select > Activity Tracking > Status > Off.

2

Watch Face Settings

You can customize the appearance of the watch face by
selecting the layout and accent color. You can also download
custom watch faces from the Connect IQ™ store.

Customizing the Watch Face

You can customize the watch face information and appearance.

From the watch face, hold UP.

1

Select Watch Face.

2

Select UP or DOWN to preview the watch face options.

3

Select START.

4

Select Accent Color to change the accent color (optional).

5

Select Apply.

6

Downloading Connect IQ Features

Before you can download features from the Connect IQ app, you
must pair your Forerunner device with your smartphone (Pairing

Your Smartphone with Your Device, page 1).

From the app store on your smartphone, install and open the

1

Connect IQ app.
If necessary, select your device.

2

Select a Connect IQ feature.

3

Follow the on-screen instructions.

4

Downloading Connect IQ Features Using Your Computer

Connect the device to your computer using a USB cable.

1

Go to apps.garmin.com, and sign in.

2

Select a Connect IQ feature, and download it.

3

Follow the on-screen instructions.

4

System Settings

Hold UP, and select > System.
Language: Sets the language displayed on the device.
Time: Adjusts the time settings (Time Settings, page 13).
Backlight: Adjusts the backlight settings (Changing the

Backlight Settings, page 14).

Sounds: Sets the device sounds, such as key tones, alerts, and

vibrations (Setting the Device Sounds, page 14).

Do Not Disturb: Turns on or off do not disturb mode. You can

use the Sleep Time option to turn on do not disturb mode
automatically during your normal sleep hours. You can set
your normal sleep hours on your Garmin Connect account
(Using Do Not Disturb Mode, page 5).

Units: Sets the units of measure used on the device (Changing

the Units of Measure, page 14).

Format: Sets the device to display Pace/Speed Preference for

running, cycling, or other activities. This preference affects
several training options, history, and alerts (Displaying Pace

or Speed, page 14) You can also change the Start of Week

setting.

Software Update: Allows you to install software updates

downloaded using Garmin Express or the Garmin Connect
app (Updating the Software Using the Garmin Connect App,

page 15).

Reset: Allows you to reset user data and settings (Resetting All

Default Settings, page 16).

Time Settings

Hold UP, and select > System > Time.
Time Format: Sets the device to show time in a 12-hour or a

24-hour format.

Set Time: Allows you to set the time manually or automatically

based on your paired mobile device or GPS location.

Customizing Your Device 13

Time Zones

Each time you turn on the device and acquire satellites or sync
with your smartphone, the device automatically detects your
time zone and the current time of day.

Changing the Backlight Settings

From the watch face, hold UP.

1

Select > System > Backlight.

2

Select an option:

3

• Select During Activity.

• Select Not During Activity.
Select an option:

4

• Select Keys to turn on the backlight for key presses.

• Select Alerts to turn on the backlight for alerts.

• Select Gesture to turn on the backlight by raising and

turning your arm to look at your wrist.

• Select Timeout to set the length of time before the

backlight turns off.

Setting the Device Sounds

You can set the device to sound a tone or vibration when keys
are selected or when an alert is triggered.

From the watch face, hold UP.

1

Select > System > Sounds.

2

Select an option:

3

• Select Key Tones to turn the key tones on and off.

• Select Alert Tones to enable the alert tones settings.

• Select Vibration to turn device vibration on and off.

• Select Key Vibe to enable vibration when you select a

key.

Displaying Pace or Speed

You can change the type of information that appears in your
activity summary and history.

From the watch face, hold UP.

1

Select > System > Format > Pace/Speed Preference.

2

Select an activity.

3

Changing the Units of Measure

You can customize units of measure for distance.

From the watch face, hold UP.

1

Select > System > Units.

2

Select Miles or Kilometers.

3

Deleting an Alarm

From the watch face, hold UP.

1

Select Alarm Clock.

2

Select an alarm.

3

Select Delete.

4

Starting the Countdown Timer

From any screen, hold LIGHT.

1

Select Timer.

2

Enter the time.

3

If necessary, select Restart > On to automatically restart the

4

timer after it expires.
If necessary, select Sounds, and select a type of notification.

5

Select Start Timer.

6

Using the Stopwatch

From any screen, hold LIGHT.

1

Select Stopwatch.

2

Select START to start the timer.

3

Select BACK to restart the lap timer .

4

The total stopwatch time continues running.
Select START to stop both timers.

5

Select an option.

6

Save the recorded time as an activity in your history

7

(optional).

Device Information

Viewing Device Information

You can view device information, such as the unit ID, software
version, regulatory information, and license agreement.

From the watch face, hold UP.

1

Select > About.

2

Clock

Setting the Time Manually

From the watch face, hold UP.

1

Select > System > Time > Set Time > Manual.

2

Select Time, and enter the time of day.

3

Setting an Alarm

You can set multiple alarms. You can set each alarm to sound
once or to repeat regularly.

From the watch face, hold UP.

1

Select Alarm Clock > Add Alarm.

2

Select Time, and enter the alarm time.

3

Select Repeat, and select when the alarm should repeat

4

(optional).
Select Sounds, and select a type of notification (optional).

5

Select Backlight > On to turn on the backlight with the alarm.

6

Select Label, and select a description for the alarm

7

(optional).

14 Device Information

Charging the Device

WARNING

This device contains a lithium-ion battery. See the Important
Safety and Product Information guide in the product box for

product warnings and other important information.

NOTICE

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

Plug the small end of the USB cable into the charging port on

1

your device.

Plug the large end of the USB cable into a USB charging

2

port.
Charge the device completely.

3

Tips for Charging the Device

Connect the charger securely to the device to charge it using

1

the USB cable (Charging the Device, page 14).
You can charge the device by plugging the USB cable into a

Garmin approved AC adapter with a standard wall outlet or a
USB port on your computer. Charging a fully depleted battery
takes up to two hours.

Remove the charger from the device after the battery charge

2

level reaches 100%.

Device Care

NOTICE

Avoid extreme shock and harsh treatment, because it can
degrade the life of the product.

Avoid pressing the keys under water.
Do not use a sharp object to clean the device.
Avoid chemical cleaners, solvents, and insect repellents that can

damage plastic components and finishes.
Thoroughly rinse the device with fresh water after exposure to

chlorine, salt water, sunscreen, cosmetics, alcohol, or other
harsh chemicals. Prolonged exposure to these substances can
damage the case.

Do not store the device where prolonged exposure to extreme
temperatures can occur, because it can cause permanent
damage.

Cleaning the Device

NOTICE

Even small amounts of sweat or moisture can cause corrosion
of the electrical contacts when connected to a charger.
Corrosion can prevent charging and data transfer.

Wipe the device using a cloth dampened with a mild

1

detergent solution.
Wipe it dry.

2

After cleaning, allow the device to dry completely.

TIP: For more information, go to www.garmin.com/fitandcare.

Changing the Bands

You can replace the bands with new Forerunner bands.

Use a screwdriver to loosen the screws.

1

Remove the screws.

2

Gently remove the bands.

3

Align the new bands.

4

Replace the screws using the screwdriver.

5

Specifications

Battery type Rechargeable, built-in lithium-ion battery

Battery life Up to 7 days for watch mode with smart

Operating
temperature range

Charging
temperature range

Wireless frequency 2.4 GHz @ +6 dBm nominal

Water rating Swim, 5 ATM

notifications, activity tracking, and wrist heart
rate

Up to 13 hr. in GPS mode

From -20º to 60ºC (from -4º to 140ºF)

From 0º to 45ºC (from 32º to 113ºF)

1

Troubleshooting

Product Updates

On your computer, install Garmin Express (www.garmin.com

/express). On your smartphone, install the Garmin Connect app.

This provides easy access to these services for Garmin devices:

• Data uploads to Garmin Connect

• Product registration

Updating the Software Using the Garmin Connect App

Before you can update your device software using the Garmin
Connect app, you must have a Garmin Connect account, and
you must pair the device with a compatible smartphone (Pairing

Your Smartphone with Your Device, page 1).

Sync your device with the Garmin Connect app (Manually

Syncing Data with Garmin Connect, page 5).

When new software is available, the Garmin Connect app
automatically sends the update to your device. The update is
applied when you are not actively using the device. When the
update is complete, your device restarts.

Setting Up Garmin Express

Connect the device to your computer using a USB cable.

1

Go to www.garmin.com/express.

2

Follow the on-screen instructions.

3

Updating the Software Using Garmin Express

Before you can update your device software, you must have a
Garmin Connect account, and you must download the Garmin
Express application.

Connect the device to your computer using the USB cable.

1

1

The device withstands pressure equivalent to a depth of 50 m. For more

information, go to www.garmin.com/waterrating.

Troubleshooting 15

When new software is available, Garmin Express sends it to
your device.

Follow the on-screen instructions.

2

Do not disconnect your device from the computer during the

3

update process.

Getting More Information

• Go to support.garmin.com for additional manuals, articles,
and software updates.

• Go to buy.garmin.com, or contact your Garmin dealer for
information about optional accessories and replacement
parts.

Improving GPS Satellite Reception

• Frequently sync the device to your Garmin Connect account:
◦ Connect your device to a computer using the USB cable

and the Garmin Express application.

◦ Sync your device to the Garmin Connect app using your

Bluetooth enabled smartphone.

While connected to your Garmin Connect account, the device
downloads several days of satellite data, allowing it to quickly
locate satellite signals.

• Take your device outside to an open area away from tall
buildings and trees.

• Remain stationary for a few minutes.

Activity Tracking

For more information about activity tracking accuracy, go to

garmin.com/ataccuracy.

My daily step count does not appear

The daily step count is reset every night at midnight.

If dashes appear instead of your step count, allow the device
to acquire satellite signals and set the time automatically.

My step count does not seem accurate

If your step count does not seem accurate, you can try these
tips.

• Wear the device on your non-dominant wrist.

• Carry the device in your pocket when pushing a stroller or
lawn mower.

• Carry the device in your pocket when actively using your
hands or arms only.

NOTE: The device may interpret some repetitive motions,
such as washing dishes, folding laundry, or clapping your
hands, as steps.

The step counts on my device and my Garmin Connect account don't match

The step count on your Garmin Connect account updates when
you sync your device.

Select an option:

1

• Sync your step count with the Garmin Connect application

(Using Garmin Connect on Your Computer, page 10).

• Sync your step count with the Garmin Connect app

(Manually Syncing Data with Garmin Connect, page 5).

Wait while the device syncs your data.

2

Syncing can take several minutes.
NOTE: Refreshing the Garmin Connect app or the Garmin

Connect application does not sync your data or update your
step count.

My intensity minutes are flashing

When you exercise at an intensity level that qualifies toward
your intensity minutes goal, the intensity minutes flash.

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

Acquiring Satellite Signals

The device may need a clear view of the sky to acquire satellite
signals. The time and date are set automatically based on the
GPS position.

TIP: For more information about GPS, go to www.garmin.com

/aboutGPS.

Go outdoors to an open area.

1

The front of the device should be oriented toward the sky.
Wait while the device locates satellites.

2

It may take 30–60 seconds to locate satellite signals.

Restarting the Device

If the device stops responding, you may need to restart it.
NOTE: Restarting the device may erase your data or settings.

Hold LIGHT for 15 seconds.

1

The device turns off.
Hold LIGHT for one second to turn on the device.

2

Resetting All Default Settings

NOTE: This deletes all user-entered information and activity

history.

From the watch face, hold UP.

1

Select > System > Reset.

2

Select an option:

3

• To reset all of the device settings to the factory default

values and save all activity information, select Reset
Settings.

• To delete all activities from your history, select Delete All.

My device is in the wrong language

From the watch face, hold UP.

1

Scroll down to the second-to-last item in the list, and select it.

2

Select the first item in the list.

3

Select your language.

4

Is my smartphone compatible with my device?

The Forerunner device is compatible with smartphones using
Bluetooth wireless technology.

Go to www.garmin.com/ble for compatibility information.

My phone will not connect to the device

If your phone will not connect to the device, you can try these
tips.

• Turn off your smartphone and your device, and turn them
back on again.

• Enable Bluetooth technology on your smartphone.

• Update the Garmin Connect app to the latest version.

• Remove your device from the Garmin Connect app and the
Bluetooth settings on your smartphone to retry the pairing
process.

• If you bought a new smartphone, remove your device from
the Garmin Connect app on the smartphone you intend to
stop using.

• Bring your smartphone within 10 m (33 ft.) of the device.

• On your smartphone, open the Garmin Connect app, select

or , and select Garmin Devices > Add Device to enter

pairing mode.

• Select UP > > Phone > Pair Phone.

16 Troubleshooting

Can I use the cardio activity outdoors?

You can use the cardio activity and turn on GPS for outdoor use.

Select START > Cardio > Options > GPS.

1

Select an option.

2

Go outside, and wait while the device locates satellites.

3

Select START to start the activity timer.

4

GPS stays on for the selected activity until you turn it off.

Tips for Existing Garmin Connect Users

From the Garmin Connect app, select or .

1

Select Garmin Devices > Add Device.

2

Maximizing Battery Life

You can do several things to extend the life of the battery.

• Reduce the backlight timeout (Changing the Backlight

Settings, page 14).

• Turn off Bluetooth wireless technology when you are not
using connected features (Turning Off the Bluetooth

Smartphone Connection, page 6).

• Turn off activity tracking (Activity Tracking Settings, page 13).

• Use a watch face that is not updated every second.
For example, use a watch face without a second hand

(Customizing the Watch Face, page 13).

• Limit the smartphone notifications the device displays
(Managing Notifications, page 6).

• Stop broadcasting heart rate data to paired Garmin devices
(Broadcasting Heart Rate Data to Garmin Devices, page 7).

• Turn off wrist-based heart rate monitoring (Turning Off the

Wrist-based Heart Rate Monitor, page 8).

NOTE: Wrist-based heart rate monitoring is used to calculate
vigorous intensity minutes and calories burned.

How can I manually pair ANT+ sensors?

You can use the device settings to manually pair ANT+ sensors.
The first time you connect a sensor to your device using ANT+
wireless technology, you must pair the device and sensor. After
they are paired, the device connects to the sensor automatically
when you start an activity and the sensor is active and within
range.

Stay 10 m (33 ft.) away from other ANT+ sensors while

1

pairing.
If you are pairing a heart rate monitor, put on the heart rate

2

monitor.

The heart rate monitor does not send or receive data until
you put it on.

Hold UP.

3

Select > Sensors & Accessories > Add New.

4

Select an option:

5

• Select Search All.

• Select your sensor type.
After the sensor is paired with your device, a message

appears. Sensor data appears in the data page loop or a
custom data field.

Appendix

Data Fields

Some data fields require ANT+ accessories to display data.

Average Pace: The average pace for the current activity.
Average Speed: The average speed for the current activity.
Cadence: Running. The steps per minute (right and left).
Cadence: Cycling. The number of revolutions of the crank arm.

Your device must be connected to a cadence accessory for
this data to appear.

Calories: The amount of total calories burned.
Distance: The distance traveled for the current track or activity.
Heart Rate: Your heart rate in beats per minute (bpm). Your

device must have wrist-based heart rate or be connected to a
compatible heart rate monitor.

HR Zone: The current range of your heart rate (1 to 5). The

default zones are based on your user profile and maximum
heart rate (220 minus your age).

Lap Distance: The distance traveled for the current lap.
Lap Pace: The average pace for the current lap.
Lap Speed: The average speed for the current lap.
Lap Time: The stopwatch time for the current lap.
Pace: The current pace.
Speed: The current rate of travel.
Steps: The number of steps during the current activity.
Time of Day: The time of day based on your current location

and time settings (format, time zone, daylight saving time).

Timer: The stopwatch time for the current activity.

VO2 Max. Standard Ratings

These tables include standardized classifications for VO2 max. estimates by age and gender.

Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 55.4 54 52.5 48.9 45.7 42.1

Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7

Good 60 45.4 44 42.4 39.2 35.5 32.3

Fair 40 41.7 40.5 38.5 35.6 32.3 29.4

Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4

Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 49.6 47.4 45.3 41.1 37.8 36.7

Excellent 80 43.9 42.4 39.7 36.7 33 30.9

Good 60 39.5 37.8 36.3 33 30 28.1

Fair 40 36.1 34.4 33 30.1 27.5 25.9

Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9

Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.

Appendix 17

Wheel Size and Circumference

Your speed sensor automatically detects your wheel size. If
necessary, you can manually enter your wheel circumference in
the speed sensor settings.

The tire size is marked on both sides of the tire. This is not a
comprehensive list. You can also measure the circumference of
your wheel or use one of the calculators available on the
internet.

Tire Size Wheel Circumference (mm)

20 × 1.75 1515

20 × 1-3/8 1615

22 × 1-3/8 1770

22 × 1-1/2 1785

24 × 1 1753

24 × 3/4 Tubular 1785

24 × 1-1/8 1795

24 × 1.75 1890

24 × 1-1/4 1905

24 × 2.00 1925

24 × 2.125 1965

26 × 7/8 1920

26 × 1-1.0 1913

26 × 1 1952

26 × 1.25 1953

26 × 1-1/8 1970

26 × 1.40 2005

26 × 1.50 2010

26 × 1.75 2023

26 × 1.95 2050

26 × 2.00 2055

26 × 1-3/8 2068

26 × 2.10 2068

26 × 2.125 2070

26 × 2.35 2083

26 × 1-1/2 2100

26 × 3.00 2170

27 × 1 2145

27 × 1-1/8 2155

27 × 1-1/4 2161

27 × 1-3/8 2169

29 x 2.1 2288

29 x 2.2 2298

29 x 2.3 2326

650 x 20C 1938

650 x 23C 1944

650 × 35A 2090

650 × 38B 2105

650 × 38A 2125

700 × 18C 2070

700 × 19C 2080

700 × 20C 2086

700 × 23C 2096

700 × 25C 2105

700C Tubular 2130

700 × 28C 2136

700 × 30C 2146

700 × 32C 2155

700 × 35C 2168

700 × 38C 2180

Tire Size Wheel Circumference (mm)

700 × 40C 2200

700 × 44C 2235

700 × 45C 2242

700 × 47C 2268

18 Appendix

Index

A

accessories 11, 16, 17
activities 2

custom 2
saving 2
starting 1

activity 10
activity tracking 4, 6, 12, 13
alarms 14
alerts 6, 12–14

heart rate 8

ANT+ sensors 11

pairing 11

applications 5, 6

smartphone 1

assistance 6, 7
Auto Lap 12
Auto Pause 13

B

backlight 1, 14
bands 15
battery

charging 14, 15
maximizing 6, 17

bike sensors 11
Bluetooth technology 5, 6, 16
Body Battery 5, 9

C

cadence, sensors 11
calendar 2, 3
calorie, alerts 12
charging 14, 15
cleaning the device 15
clock 1, 13, 14
Connect IQ 13
connecting 6
contacts, adding 7
controls menu 1
countdown timer 14
customizing the device 12

D

data

storing 10
transferring 10
uploading 5

data fields 12, 14, 17
deleting

all user data 10
history 10
personal records 4

distance 10

alerts 12
measuring 14

E

emergency contacts 6, 7

F

foot pod 1, 11

G

Galileo 13
Garmin Connect 1–3, 5, 6, 10, 15

storing data 10

Garmin Express 15
GLONASS 13
GPS 1, 13, 17

settings 13
signal 1, 16
stopping 3

H

heart rate 1, 5, 7

alerts 8, 12
monitor 7–9
pairing sensors 7, 8

zones 8, 11

history 10

deleting 10
sending to computer 10

I

icons 1
incident detection 6, 7
indoor training 3, 11
intensity minutes 4, 16
intervals 3

workouts 3

K

keys 1, 12, 15

L

language 16
laps 1, 10, 12
LiveTrack 6

M

main menu, customizing 12
menu 1
Move IQ 13
music, playing 6
music controls 6

N

notifications 6

O

outdoor training 17

P

pace 14
pairing 17

ANT+ sensors 7, 8, 17

smartphone 1, 16
pairing ANT+ sensors 11
personal records 4, 10

deleting 4
profiles 11

activity 1, 12

user 11

R

resetting the device 16

S

safety information 7
satellite signals 13, 16
saving activities 1
screen 14
settings 12–14, 16

device 6
sharing data 6
shortcuts 1
sleep mode 5
smartphone 5, 6, 13, 16

applications 5

apps 6

pairing 1, 16
software

license 14

updating 15

version 14
specifications 15
speed, zones 14
speed and cadence sensors 11
statistics 10
stopwatch 14
stress level 5, 9
stress score 9
system settings 13

T

time 14

alerts 12

settings 13
time of day 13
time zones 14

timer 1, 10

countdown 14
tones 14
tracking 6
training 1, 3, 5

calendar 2, 3

plans 2, 3
treadmill 3
troubleshooting 7, 9, 15–17

U

UltraTrac 13
unit ID 14
units of measure 14
updates, software 15
uploading data 5
USB 15

disconnecting 10
user data, deleting 10
user profile 6, 11

V

vibration 14
VO2 max. 8, 9, 17

W

walking intervals 3
watch faces 13
watch mode 17
weather 6
wheel sizes 18
widgets 5–10
workouts 2, 3, 12

creating 2

loading 2

Z

zones

heart rate 8, 11

speed 14

time 14

Index 19

support.garmin.com

November 2019

190-02487-00_0B