Garmin 945 User Manual

FORERUNNER 945

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®, inReach®, VIRB®, Virtual Partner®,
and Xero™ 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™, Garmin Pay™, HRM-Run™, HRM-Tri™,
HRM-Swim™, QuickFit®, tempe™, TrueUp™, TruSwing™, Varia™, Varia Vision™, and Vector™ are trademarks of Garmin
Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

Android™ is a trademark of Google Inc. Apple®, iPhone®, iTunes®, and Mac® are trademarks of Apple Inc., registered
in the U.S. and other countries. The BLUETOOTH® word mark and logos are owned by the Bluetooth SIG, Inc. and
any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are
the property of The Cooper Institute. Advance heartbeat analytics by Firstbeat. The Spotify® software is subject
to third party licenses found here: https://developer.spotify.com/legal/third-party-licenses. Shimano® and Di2™ are
trademarks of Shimano, Inc. STRAVA and Strava™ are trademarks of Strava, Inc. Training Stress Score™, Intensity
Factor™, and Normalized Power™ are trademarks of Peaksware, LLC. Wi-Fi® is a registered mark of Wi-Fi Alliance
Corporation. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries.
Other trademarks and trade names are those of their respective owners.

This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
M/N: A03525

Table of Contents

Introduction ������������������������������������������������� 1

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

GPS Status and Status Icons ............................ 1

Setting Up Your Watch ...........................................1

Activities and Apps �������������������������������������� 1

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

Starting an Activity ................................................ 2

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

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

Creating a Custom Activity .................................... 2

Indoor Activities ..................................................... 2

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

Outdoor Activities .................................................. 3

Multisport ........................................................... 3

Swimming ........................................................... 3

Viewing Your Ski Runs ....................................... 4

Golfing ................................................................. 4

Playing Audio Prompts During Your Activity ........ 5

Training ������������������������������������������������������� 6

Workouts ................................................................ 6

Following a Workout From Garmin Connect ..... 6

Starting a Workout ............................................. 6

About the Training Calendar .............................. 6

Interval Workouts ............................................... 6

Using Virtual Partner .............................................. 7

Setting a Training Target ....................................... 7

Cancelling a Training Target .............................. 7

Racing a Previous Activity ..................................... 7

Personal Records ................................................... 7

Viewing Your Personal Records ........................ 7

Restoring a Personal Record ............................. 8

Clearing a Personal Record ............................... 8

Clearing All Personal Records ........................... 8

Segments ............................................................... 8

Strava™ Segments.............................................. 8

Racing a Segment .............................................. 8

Viewing Segment Details ................................... 8

Using the Metronome ............................................ 8

Extended Display Mode ......................................... 9

Setting Up Your User Profile ..................................9

Fitness Goals ...................................................... 9

About Heart Rate Zones .................................... 9

About Lifetime Athletes ................................... 10

Setting Your Power Zones ...............................10

Activity Tracking ���������������������������������������� 10

Auto Goal .............................................................. 10

Using the Move Alert............................................10

Sleep Tracking ...................................................... 10

Using Automated Sleep Tracking ....................10

Using Do Not Disturb Mode ............................. 11

Intensity Minutes ................................................. 11

Earning Intensity Minutes ................................ 11

Garmin Move IQ Events .......................................11

Activity Tracking Settings....................................11

Turning Off Activity Tracking ........................... 11

Heart Rate Features ����������������������������������� 11

Wrist-based Heart Rate ........................................ 12

Wearing the Device ..........................................12

Tips for Erratic Heart Rate Data ...................... 12

Viewing the Heart Rate Widget ....................... 12

Broadcasting Heart Rate Data to Garmin®

Devices .............................................................12

Setting an Abnormal Heart Rate Alert ............ 12

Turning Off the Wrist-based Heart Rate Monitor

...........................................................................12

HRM-Swim Accessory ......................................... 13

Heart Rate While Swimming ............................ 13

Sizing the Heart Rate Monitor ......................... 13

Putting On the Heart Rate Monitor ................. 13

Tips for Using the HRM-Swim Accessory ....... 13

Caring for the Heart Rate Monitor ................... 13

HRM-Tri Accessory ..........................................14

Pool Swimming ................................................14

Putting On the Heart Rate Monitor ................. 14

Data Storage ..................................................... 14

Caring for the Heart Rate Monitor ................... 14

Tips for Erratic Heart Rate Data .......................... 14

Running Dynamics ............................................... 14

Training with Running Dynamics ....................15

Color Gauges and Running Dynamics Data .... 15

Tips for Missing Running Dynamics Data ...... 16

Performance Measurements ............................... 16

Turning Off Performance Notifications ..........17

Detecting Performance Measurements

Automatically .................................................. 17

Syncing Activities and Performance

Measurements .................................................17

Table of Contents i

About VO2 Max. Estimates .............................. 17

Heat and Altitude Performance Acclimation . 18

Viewing Your Predicted Race Times ............... 18

About Training Effect .......................................18

Performance Condition .................................... 19

Lactate Threshold ............................................19

Getting Your FTP Estimate .............................. 19

Training Status ..................................................... 20

Training Status Levels .....................................20

Training Load .................................................... 21

Recovery Time .................................................. 21

Viewing Your Recovery Time ........................... 21

Pulse Oximeter ..................................................... 22

Viewing the Pulse Oximeter Widget ................ 22

Turning On Pulse Oximeter Sleep Tracking .... 22

Turning On All-Day Acclimation Mode ............22

Tips for Erratic Pulse Oximeter Data ............... 22

Viewing Your Heart Rate Variability Stress Score

...............................................................................23

Body Battery ......................................................... 23

Viewing the Body Battery Widget .................... 23

Tips for Improved Body Battery Data .............. 23

Smart Features ������������������������������������������ 23

Pairing Your Smartphone with Your Device ........ 23

Tips for Existing Garmin Connect Users ......... 24

Enabling Bluetooth Notifications .................... 24

Playing Audio Prompts on Your Smartphone

During Your Activity .........................................24

Bluetooth Connected Features ...........................24

Manually Syncing Data with Garmin Connect 25

Locating a Lost Mobile Device ........................ 25

Widgets ................................................................. 25

Viewing the Widgets ........................................ 26

Viewing the Controls Menu.............................. 26

Customizing the Controls Menu ...................... 26

Viewing the Weather Widget ...........................26

Opening the Music Controls ............................ 26

Connect IQ Features ............................................26

Downloading Connect IQ Features Using Your

Computer .......................................................... 26

WiFi Connected Features ....................................26

Connecting to a WiFi Network ......................... 27

Safety and Tracking Features �������������������� 27

Adding Emergency Contacts ............................... 27

Requesting Assistance .................................... 27

Turning Incident Detection On and Off ...............27

Starting a GroupTrack Session ...........................27

Tips for GroupTrack Sessions .........................28

Music �������������������������������������������������������� 28

Connecting to a Third-Party Provider ..................28

Spotify® ................................................................. 28

Downloading Audio Content from Spotify ...... 28

Downloading Personal Audio Content ................ 28

Listening to Music ............................................... 29

Music Playback Controls ................................. 29

Controlling Music Playback on a Connected

Smartphone ...................................................... 29

Connecting Headphones using Bluetooth

Technology ...........................................................29

Garmin Pay ������������������������������������������������ 29

Setting Up Your Garmin Pay Wallet..................... 29

Paying for a Purchase Using Your Watch ........... 29

Adding a Card to Your Garmin Pay Wallet .......... 30

Managing Your Garmin Pay Wallet.................. 30

Changing Your Garmin Pay Passcode ................ 30

History ������������������������������������������������������ 30

Using History ........................................................ 30

Multisport History ............................................ 31

Viewing Your Time in Each Heart Rate Zone .. 31

Viewing Data Totals ............................................. 31

Using the Odometer ............................................. 31

Deleting History .................................................... 31

Garmin Connect ................................................... 31

Using Garmin Connect on Your Computer ......31

Data Management ............................................... 32

Deleting Files .................................................... 32

Navigation ������������������������������������������������� 32

Courses .................................................................32

Creating and Following a Course on Your

Device ...............................................................32

Creating a Round-Trip Course .........................32

Saving Your Location ........................................... 32

Editing Your Saved Locations ..........................32

Projecting a Waypoint .......................................... 33

Navigating to a Destination ................................. 33

Navigating to a Point of Interest ......................... 33

Points of Interest ..............................................33

Navigating with Sight ‘N Go ................................. 33

ii Table of Contents

Navigating to Your Starting Point During an

Activity .................................................................. 33

Navigating to the Starting Point of Your Last

Saved Activity .......................................................33

Marking and Starting Navigation to a Man

Overboard Location ..............................................34

Stopping Navigation ............................................ 34

Map ....................................................................... 34

Viewing the Map ............................................... 34

Saving or Navigating to a Location on the Map

...........................................................................34

Navigating with the Around Me Feature ......... 34

Panning and Zooming the Map ....................... 34

Map Settings .................................................... 35

Altimeter and Barometer .....................................35

Compass ............................................................... 35

Navigation Settings .............................................35

Customizing Map Features .............................35

Course Pointer .................................................. 35

Setting Up a Heading Bug................................ 35

Setting Navigation Alerts ................................. 35

Wireless Sensors ��������������������������������������� 36

Pairing Your Wireless Sensors ............................36

Foot Pod ...............................................................36

Going for a Run Using a Foot Pod ................... 36

Foot Pod Calibration ........................................36

Calibrating Your Foot Pod Manually ...............36

Setting Foot Pod Speed and Distance ............ 36

Using an Optional Bike Speed or Cadence Sensor

...............................................................................37

Training with Power Meters .................................37

Using Electronic Shifters ..................................... 37

Situational Awareness ......................................... 37

tempe .................................................................... 37

Customizing Your Device ��������������������������� 37

Customizing Your Activity List ............................ 37

Customizing the Widget Loop ............................. 37

Activities and App Settings ................................. 37

Customizing the Data Screens ........................ 38

Adding a Map to an Activity ............................ 38

Alerts ................................................................. 38

Activity Map Settings ....................................... 39

Routing Settings............................................... 39

Auto Lap ............................................................ 40

Customizing the Lap Alert Message ............... 40

Enabling Auto Pause ........................................ 40

Enabling Auto Climb ......................................... 40

3D Speed and Distance .................................... 40

Using Auto Scroll ..............................................40

Changing the GPS Setting ............................... 41

Power Save Timeout Settings ......................... 41

Removing an Activity or App ............................... 41

GroupTrack Settings ............................................ 41

Watch Face Settings ............................................ 41

Customizing the Watch Face ...........................41

Sensors Settings .................................................. 42

Compass Settings ............................................ 42

Altimeter Settings ............................................ 42

Barometer Settings .......................................... 42

Xero Location Settings ....................................42

System Settings ................................................... 43

Time Settings ................................................... 43

Changing the Backlight Settings ..................... 43

Customizing the Hot Keys ............................... 43

Changing the Units of Measure ....................... 43

Clocks ...................................................................43

Setting an Alarm ............................................... 43

Deleting an Alarm ............................................. 44

Starting the Countdown Timer ........................ 44

Using the Stopwatch ........................................ 44

Syncing the Time with GPS ............................. 44

Setting the Time Manually ............................... 44

VIRB Remote ........................................................ 44

Controlling a VIRB Action Camera .................. 44

Controlling a VIRB Action Camera During an

Activity ............................................................. 44

Device Information ������������������������������������ 45

Viewing Device Information.................................45

Viewing E-label Regulatory and Compliance

Information ....................................................... 45

Charging the Device ............................................. 45

Tips for Charging the Device ...........................45

Specifications ...................................................... 45

Forerunner Specifications ...............................45

HRM-Swim Specifications and HRM-Tri

Specifications ................................................... 46

Device Care ........................................................... 46

Cleaning the Device .......................................... 46

Replacing the HRM-Swim Battery and the HRM-

Tri Battery .........................................................46

Table of Contents iii

Changing the Bands ............................................. 46

Troubleshooting ���������������������������������������� 47

Product Updates ..................................................47

Setting Up Garmin Express .............................. 47

Getting More Information .................................... 47

Activity Tracking ..................................................47

My daily step count does not appear .............. 47

My step count does not seem accurate ......... 47

The step counts on my device and my Garmin

Connect account don’t match ......................... 47

The floors climbed amount does not seem

accurate ........................................................... 47

My intensity minutes are flashing ................... 47

Acquiring Satellite Signals .................................. 48

Improving GPS Satellite Reception ................. 48

Restarting the Device ........................................... 48

Resetting All Default Settings ............................. 48

Updating the Software Using the Garmin Connect

App ........................................................................ 48

Updating the Software Using Garmin Express ... 48

My device is in the wrong language .................... 48

Is my smartphone compatible with my device? . 48

My phone will not connect to the device ............ 49

Maximizing Battery Life ....................................... 49

The temperature reading is not accurate ........... 49

How can I manually pair ANT+ sensors? ............ 49

Can I use my Bluetooth sensor with my watch? 49
My music cuts out or my headphones do not stay

connected ............................................................. 50

Appendix ��������������������������������������������������� 50

Data Fields ............................................................50

VO2 Max. Standard Ratings ................................55

FTP Ratings .......................................................... 55

Wheel Size and Circumference ............................55

Symbol Definitions ............................................... 56

iv 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.

Heart rate status

Foot pod status

Running Dynamics Pod status

Speed and cadence sensor status

Bike lights status

Bike radar status

Power meter status

Device Overview

Select to turn the device on.

1

2

3

4

5

LIGHT

START

STOP

BACK

DOWN

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, rest, or transition
during an activity

Select to scroll through the widgets,
data screens, options, and settings.
Hold to open the music controls (Music,

page28).

Select to scroll through the widgets,

UP

data screens, options, and settings.
Hold to view the menu.

tempe sensor status

VIRB camera status

Setting Up Your Watch

To take full advantage of the Forerunner features,
complete these tasks.

y Pair your smartphone with the Garmin Connect™

app (Pairing Your Smartphone with Your Device,

page23).

y Set up safety features (Safety and Tracking Features,

page27).

y Set up music (Music, page28).
y Set up WiFi networks (Connecting to a WiFi Network,

page27).

y Set up your Garmin Pay wallet (Setting Up Your

Garmin Pay Wallet, page29).

Activities and Apps

Your device can be used for indoor, outdoor, athletic,
and fitness activities. When you start an activity, the
device displays and records sensor data. You can save
activities and share them with the Garmin Connect
community.

You can also add Connect IQ activities and apps to
your device using the Connect IQ Mobile app (Connect

IQ Features, page26).

For more information about activity tracking and
fitness metric accuracy, go to Garmin.com.sg/legal/

atdisclaimer.

GPS Status and Status Icons

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

GPS status

Battery status

Smartphone connection status

Wi-Fi® technology status

Introduction 1

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45).

1 Select START, and select an activity.
2 Go outside, and wait while the device locates

satellites.

3 Select START to start the timer.
4 Go for a run.

5 After you complete your run, select STOP to stop

the timer.

6 Select an option:

• Select Resume to restart the timer.

• Select Save to save the run and reset the timer.
You can select the run to view a summary.

• Select Resume Later to suspend the run and
continue recording later.

• Select Lap to mark a lap.

• Select Discard > Yes to delete the run.

Tips for Recording Activities

y Charge the device before starting an activity

(Charging the Device, page45).
y Select to record laps.
y Select UP or DOWN to view additional data pages.

Stopping an Activity

1 Select STOP.
2 Select an option:

• To resume your activity, select Resume.

• To save the activity and return to watch mode,
select Save > Done.

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

• To mark a lap, select Lap.

• To navigate back to the starting point of your
activity along the path you traveled, select Back

to Start > TracBack.
NOTE: This feature is available only for activities

that use GPS.

• To navigate back to the starting point of your
activity by the most direct path, select Back to

Start > Route.
NOTE: This feature is available only for activities

that use GPS.

• To discard the activity and return to watch
mode, select Discard > Yes.

NOTE: After stopping the activity, the device saves
it automatically after 30 minutes.

Starting an Activity

When you start an activity, GPS turns on automatically
(if required). If you have an optional wireless sensor,
you can pair it to the Forerunner device (Pairing Your

Wireless Sensors, page36).

1 Press START.
2 Select an activity.

NOTE: Activities set as favorites appear first in the

list (Customizing Your Activity List, page37).

3 Select an option:

• Select an activity from your favorites.

• Select , and select an activity from the
extended activity list.

4 If the activity requires GPS signals, go outside to

an area with a clear view of the sky.

5 Wait until GPS appears.

The device is ready after it establishes your
heart rate, acquires GPS signals (if required), and
connects to your wireless sensors (if required).

6 Press START to start the activity timer.

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

NOTE: You can hold DOWN while in an activity to
open the music controls.

Creating a Custom Activity

1 From the watch face, select START > Add.
2 Select an option:

• Select Copy Activity to create your custom
activity starting from one of your saved
activities.

• Select Other to create a new custom activity.

3 If necessary, select an activity type.
4 Select a name or enter a custom name.

Duplicate activity names include a number, for
example: Bike(2).

5 Select an option:

• Select an option to customize specific activity
settings. For example, you can customize the
data screens or auto features.

• Select Done to save and use the custom activity.

6 Select Yes to add the activity to your list of

favorites.

Indoor Activities

The Forerunner device can be used for training
indoors, such as running on an indoor track or using a
stationary bike. GPS is turned off for indoor activities.

When running or walking with GPS turned off, speed,
distance, and cadence are calculated using the

2 Activities and Apps

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

TIP: Holding the handrails of the treadmill reduces
accuracy. You can use an optional foot pod to record
pace, distance, and cadence.

When cycling with GPS turned off, speed and distance
are not available unless you have an optional sensor
that sends speed and distance data to the device
(such as a speed or cadence sensor).

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.

1 Start a treadmill activity (Starting an Activity,

page2), and run at least 1.5 km (1 mi.) on the

treadmill.

2 After you complete your run, select STOP.
3 Select an option:

• To calibrate the treadmill distance the first time,
select Save.
The device prompts you to complete the
treadmill calibration.

• To manually calibrate the treadmill distance
after the first- time calibration, select Calibrate &

Save > Yes.

4 Check the treadmill display for the distance

traveled, and enter the distance on your device.

Outdoor Activities

The Forerunner device comes preloaded with outdoor
activities, such as running and cycling. GPS is turned
on for outdoor activities. You can add new activities
based on default activities, such as walking or rowing.
You can also add custom activities to your device
(Creating a Custom Activity, page2).

Multisport

Triathletes, duathletes, and other multisport
competitors can take advantage of the multisport
activities, such as Triathlon or Swimrun. During
a multisport activity, you can transition between
activities and continue to view your total time and
distance. For example, you can switch from biking
to running and view your total time and distance for
biking and running throughout the multisport activity.

You can customize a multisport activity, or you can
use the default triathlon activity set up for a standard
triathlon.

Triathlon Training

When you participate in a triathlon, you can use the
triathlon activity to quickly transition to each sport
segment, to time each segment, and to save the

activity.

1 Select START > Triathlon.
2 Select START to start the timer.
3 Select at the beginning and end of each

transition.
The transition feature can be turned on or off for

the triathlon activity settings.

4 After you complete your activity, select STOP >

Save.

Creating a Multisport Activity

1 From the watch face, select START > Add >

Multisport.

2 Select a multisport activity type, or enter a custom

name.
Duplicate activity names include a number. For

example, Triathlon(2).

3 Select two or more activities.
4 Select an option:

• Select an option to customize specific activity
settings. For example, you can select whether to
include transitions.

• Select Done to save and use the multisport
activity.

5 Select Yes to add the activity to your list of

favorites.

Tips for Triathlon Training or Using Multisport Activities

y Select START to start your first activity.
y Select to transition to the next activity.

If transitions are turned on, the transition time is

recorded separately from the activity times.
y If necessary, select to start the next activity.
y Select UP or DOWN to view additional data pages.

Swimming

NOTICE

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

NOTE: The device is compatible with the HRM-Tri
accessory and the HRM-Swim accessory (Heart Rate

While Swimming, page13).

Swim Terminology

Length: One trip down the pool.
Interval: One or more consecutive lengths. A new

interval starts after a rest.

Stroke: A stroke is counted every time your arm

wearing the device completes a full cycle.

Swolf: Your swolf score is the sum of the time for

one pool length and the number of strokes for

that length. For example, 30 seconds plus 15

strokes equals a swolf score of 45. For open water

swimming, swolf is calculated over 25 meters.

Activities and Apps 3

Swolf is a measurement of swimming efficiency
and, like golf, a lower score is better.

Stroke Types

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

page38).

Free Freestyle
Back Backstroke
Breast Breaststroke
Fly Butterfly
Mixed More than one stroke type in an interval

Drill

Tips for Swimming Activities

y Before starting a pool swimming activity, follow the

on-screen instructions to select your pool size or
enter a custom size.

The next time you start a pool swimming activity,
the device uses this pool size. You can hold ,
select the activity settings, and select Pool Size to
change the size.

y Select to record a rest during pool swimming.

The device automatically records swim intervals
and lengths for pool swimming.

y Select to record an interval during open water

swimming.

Resting During Pool Swimming

The default rest screen displays two rest timers. It
also displays time and distance for the last completed
interval.

NOTE: Swim data is not recorded during a rest.

1 During your swim activity, select to start a rest.

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

2 During a rest, select UP or DOWN to view other

data screens (optional).

3 Select , and continue swimming.
4 Repeat for additional rest intervals.

Training with the Drill Log

The drill log feature is available only for pool
swimming. You can use the drill log feature to
manually record kick sets, one-arm swimming, or any
type of swimming that is not one of the four major
strokes.

1 During your pool swim activity, select UP or DOWN

to view the drill log screen.

2 Select o start the drill timer.
3 After you complete a drill interval, select .

The drill timer stops, but the activity timer

Used with drill logging (Training with the

Drill Log, page4)

continues to record the entire swim session.

4 Select a distance for the completed drill.

Distance increments are based on the pool size

selected for the activity profile.

5 Select an option:

• To start another drill interval, select .

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

Viewing Your Ski Runs

Your device records the details of each downhill skiing
or snowboarding run using the auto run feature. This
feature is turned on by default for downhill skiing and
snowboarding. It automatically records new ski runs
based on your movement. The timer pauses when you
stop moving downhill and when you are on a chairlift.
The timer remains paused during the chairlift ride. You
can start moving downhill to restart the timer. You can
view run details from the paused screen or while the
timer is running.

1 Start a skiing or snowboarding activity.
2 Hold .
3 Select View Runs.
4 Select UP and DOWN to view details of your last

run, your current run, and your total runs.
The run screens include time, distance traveled,

maximum speed, average speed, and total descent.

Golfing

Playing Golf

Before you play golf, you should charge the device
(Charging the Device, page45).

NOTE: If you found a golf course with data that’s
inaccurate or outdated, please send us a report at Golf

Course Issue Repor.

1 From the watch face, select START > Golf.
2 Go outside, and wait while the device locates

satellites.

3 Select a course from the list of available courses.
4 If necessary, set your driver distance.
5 Select Yes to keep score.
6 Select UP or DOWN to scroll through the holes.

The device automatically transitions when you
move to the next hole.

7 After you complete your activity, select START >

End Round > Yes.

Hole Information

The device calculates the distance to the front and
back of the green, and to the selected pin location
(Moving the Flag, page5).

4 Activities and Apps

Current hole number

1

Distance to the back of the green

2

Distance to the selected pin location

3

Distance to the front of the green

4

Par for the hole

5

Map of the green

6

Moving the Flag

You can take a closer look at the green and move the
pin location.

1 From the hole information screen, select START >

Move Flag.
2 Select UP or DOWN to move the pin position.
3 Select START.

The distances on the hole information screen are

updated to show the new pin location. The pin

location is saved for only the current round.

Viewing Measured Shots

Before the device can automatically detect and
measure shots, you must enable scoring.

Your device features automatic shot detection and
recording. Each time you take a shot along the fairway,
the device records your shot distance so you can view
it later.

TIP: Automatic shot detection works best when you
wear the device on your leading wrist and make good
contact with the ball. Putts are not detected.

1 While playing golf, select START > Measure Shot.

Your last shot distance appears.

NOTE: The distance automatically resets when you

hit the ball again, putt on the green, or move to the

next hole.
2 Select DOWN to view all recorded shot distances.

Viewing Layup and Dogleg Distances

You can view a list of layup and dogleg distances for
par 4 and 5 holes.

Select START > Layups.

Each layup and the distance until you reach each

layup appear on the screen.

NOTE: Distances are removed from the list as you

pass them.

Keeping Score

1 From the hole information screen, select START >

Scorecard.

The scorecard appears when you are on the green.

2 Select UP or DOWN to scroll through the holes.
3 Select START to select a hole.
4 Select UP or DOWN to set the score.

Your total score is updated.

Updating a Score

1 From the hole information screen, select START >

Scorecard.
2 Select UP or DOWN to scroll through the holes.
3 Select START to select a hole.
4 Select UP or DOWN to change the score for that

hole.

Your total score is updated.

TruSwing

The TruSwing feature allows you to view swing metrics
recorded from your TruSwing device. Go to Garmin.

com.sg/minisite/approach to purchase a TruSwing

device.

Using the Golf Odometer

You can use the odometer to record the time, distance,
and steps traveled. The odometer automatically starts
and stops when you start or end a round.

1 Select START > Odometer.
2 If necessary, select Reset to reset the odometer to

zero.

Tracking Statistics

The Stat Tracking feature enables detailed statistics
tracking while playing golf.

1 From the hole information screen, hold .
2 Select the activity settings.
3 Select Stat Tracking to enable tracking statistics.

Playing Audio Prompts During Your Activity

You can enable your Forerunner device to play
motivational status announcements during a run or
other activity. Audio prompts play on your connected
headphones using Bluetooth® technology, if available.
Otherwise, audio prompts play on your smartphone
paired through the Garmin Connect app. During an
audio prompt, the device or smartphone mutes the
primary audio to play the announcement.

NOTE: This feature is not available for all activities.

1 From the watch face, hold .
2 Select Settings > Audio Prompts.
3 Select an option:

• To hear a prompt for each lap, select Lap Alert.
NOTE: The Lap Alert audio prompt is enabled by

default.

• To customize prompts with your pace and speed

Activities and Apps 5

data, select Pace/Speed Alert.

• To customize prompts with your heart rate data,
select Heart Rate Alert.

• To customize prompts with power data, select
Power Alert.

• To hear prompts when you start and stop the
timer, including the Auto Pause® feature, select
Timer Events.

• To hear activity alerts play as an audio prompt,
select Activity Alerts.

• To change the language or the dialect of the
voice prompts, select Dialect.

Training

Workouts

You can create custom workouts that include goals
for each workout step and for varied distances, times,
and calories. You can create workouts using Garmin
Connect or select a training plan that has built-in
workouts from Garmin Connect, and transfer them to
your device.

You can schedule workouts using Garmin Connect.
You can plan workouts in advance and store them on
your device.

Following a Workout From Garmin Connect

Before you can download a workout from Garmin
Connect, you must have a Garmin Connect account
(Garmin Connect, page31).

1 Select an option:

• Open the Garmin Connect app.

• Go to connect.Garmin.com.

2 Create and save a new workout.
3 Select or Send to Device
4 Follow the on-screen instructions.

Starting a Workout

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

1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > My Workouts.
5 Select a workout.

NOTE: Only workouts that are compatible with the

selected activity appear in the list.

6 Select Do Workout.
7 Select START to start the timer.

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

About the Training Calendar

The training calendar on your device is an extension of

the training calendar or schedule you set up in Garmin
Connect. After you have added a few workouts to the
Garmin Connect calendar, you can send them to your
device. All scheduled workouts sent to the device
appear in the training calendar list by date. When you
select a day in the training calendar, you can view or
do the workout. The scheduled workout stays on your
device whether you complete it or skip it. When you
send scheduled workouts from Garmin Connect, they
overwrite the existing training calendar.

Using Garmin Connect Training Plans

Before you can download and use a training plan, you
must have a Garmin Connect account (Garmin Connect,

page31).

You can browse your Garmin Connect account to find
a training plan, schedule workouts, and send them to
your device.

1 Connect the device to your computer.
2 From your Garmin Connect account, select and

schedule a training plan.

3 Review the training plan in your calendar.
4 Select > Send Workouts to Device, and follow

the on- screen instructions.

Interval Workouts

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

Creating an Interval Workout

1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > Intervals > Edit > Interval > Type.
5 Select Distance, Time, or Open.

TIP: You can create an open-ended interval by

selecting the Open option.

6 If necessary, select Duration, enter a distance or

time interval value for the workout, and select .

7 Select BACK.
8 Select Rest > Type.
9 Select Distance, Time, or Open.

10 If necessary, enter a distance or time value for the

rest interval, and select .
11 Select BACK.
12 Select one or more options:

• To set the number of repetitions, select Repeat.

• To add an open-ended warm up to your workout,
select Warm Up > On.

• To add an open-ended cool down to your
workout, select Cool Down > On.

Starting an Interval Workout

1 From the watch face, select START.

6 Training

2 Select an activity.
3 Hold .
4 Select Training > Intervals > Do Workout.
5 Select START to start the timer.
6 When your interval workout has a warm up, select

to begin the first interval.

7 Follow the on-screen instructions.

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

Stopping an Interval Workout

y At any time, select to stop the current interval

or rest period and transition to the next interval or
rest period.

y After all intervals and rest periods are complete,

select to end the interval workout and transition
to a timer that can be used for cool down.

y At any time, select STOP to stop the timer. You can

resume the timer or end the interval workout.

3 Hold .
4 Select Training > Set a Target.
5 Select an option:

• Select Distance Only to select a preset distance
or enter a custom distance.

• Select Distance and Time to select a distance
and time target.

• Select Distance and Pace or Distance and Speed
to select a distance and pace or speed target.

The training target screen appears and displays
your estimated finish time. The estimated finish
time is based on your current performance and the
time remaining.

6 Select START to start the timer.

Cancelling a Training Target

1 During an activity, hold .
2 Select Cancel Target > Yes.

Racing a Previous Activity

Using Virtual Partner

The Virtual Partner feature is a training tool designed
to help you meet your goals. You can set a pace for the
Virtual Partner and race against it.

NOTE: This feature is not available for all activities.

1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select the activity settings.
5 Select Data Screens > Add New > Virtual Partner.
6 Enter a pace or speed value.
7 Start your activity (Starting an Activity, page2).
8 Select UP or DOWN to scroll to the Virtual Partner

screen and see who is leading.

You can race a previously recorded or downloaded
activity. This feature works with the Virtual Partner
feature so you can see how far ahead or behind you
are during the activity.

NOTE: This feature is not available for all activities.

1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Training > Race an Activity.
5 Select an option:

• Select From History to select a previously
recorded activity from your device.

• Select Downloaded to select an activity you
downloaded from your Garmin Connect account.

6 Select the activity.

The Virtual Partner screen appears indicating your
estimated finish time.

7 Select START to start the timer.
8 After you complete your activity, select START >

Save.

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

Setting a Training Target

The training target feature works with the Virtual
Partner feature so you can train toward a set distance,
distance and time, distance and pace, or distance and
speed goal. During your training activity, the device
gives you real-time feedback about how close you are
to achieving your training target.

1 From the watch face, select START.
2 Select an activity.

Training 7

typical race distances and longest run, ride, or swim.
NOTE: For cycling, personal records also include most

ascent and best power (power meter required).

Viewing Your Personal Records

1 From the watch face, hold .
2 Select History > Records.
3 Select a sport.
4 Select a record.

5 Select View Record.

Restoring a Personal Record

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

1 From the watch face, hold .
2 Select History > Records.
3 Select a sport.
4 Select a record to restore.
5 Select Previous > Yes.

NOTE: This does not delete any saved activities.

Clearing a Personal Record

1 From the watch face. hold .
2 Select History > Records.
3 Select a sport.
4 Select a record to delete.
5 Select Clear Record > Yes.

NOTE: This does not delete any saved activities.

Clearing All Personal Records

1 From the watch face, hold .
2 Select History > Records.
3 Select a sport.
4 Select Clear All Records > Yes.

The records are deleted for that sport only.
NOTE: This does not delete any saved activities.

running or cycling communities. You can upload your
activity data to your Garmin Connect account to view
your segment position.

NOTE: If your Garmin Connect account and Strava
account are linked, your activity is automatically sent
to your Strava account so you can review the segment
position.

1 Select START.
2 Select an activity.
3 Go for a run or ride.

When you approach a segment, a message
appears, and you can race the segment.

4 Start racing the segment.

A message appears when the segment is
complete.

Viewing Segment Details

1 Select START.
2 Select an activity.
3 Hold .
4 Select Training > Segments.
5 Select a segment.
6 Select an option:

• Select Race Time to view the time and average
speed or pace for the segment leader.

• Select Map to view the segment on the map.

• Select Elevation Plot to view an elevation plot of
the segment.

Segments

You can send running or cycling segments from
your Garmin Connect account to your device. After
a segment is saved to your device, you can race a
segment, trying to match or exceed your personal
record or other participants who have raced the
segment.

NOTE: When you download a course from your Garmin
Connect account, you can download all of the available
segments in the course.

Strava™ Segments

You can download Strava segments to your Forerunner
device. Follow Strava segments to compare your
performance with your past rides, friends, and pros
who have ridden the same segment.

To sign up for a Strava membership, go to the
segments widget in your Garmin Connect account. For
more information, go to www.strava.com.

The information in this manual applies to both Garmin
Connect segments and Strava segments.

Racing a Segment

Segments are virtual race courses. You can race a
segment, and compare your performance to past
activities, others’ performance, connections in your
Garmin Connect account, or other members of the

Using the Metronome

The metronome feature plays tones at a steady rhythm
to help you improve your performance by training at a
faster, slower, or more consistent cadence.

NOTE: This feature is not available for all activities.

1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select the activity settings.
5 Select Metronome > Status > On.
6 Select an option:

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

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

• Select Sounds to customize the metronome
tone and vibration.

7 If necessary, select Preview to listen to the

metronome feature before you run.

8 Go for a run (Going for a Run, page1).

The metronome starts automatically.

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

metronome screen.

10 If necessary, hold to change the metronome

8 Training

settings.

Extended Display Mode

You can use Extended Display mode to display data
screens from your Forerunner device on a compatible
Edge device during a ride or triathlon. See your Edge
owner’s manual for more information.

Setting Up Your User Profile

You can update your gender, birth year, height, weight,
heart rate zone, and power zone settings. The device
uses this information to calculate accurate training
data.

1 Hold .
2 Select User Profile.
3 Select an option.

Fitness Goals

Knowing your heart rate zones can help you measure
and improve your fitness by understanding and
applying these principles.

y Your heart rate is a good measure of exercise

intensity.

y Training in certain heart rate zones can help you

improve cardiovascular capacity and strength.

If you know your maximum heart rate, you can use
the table (Heart Rate Zone Calculations, page9) to
determine the best heart rate zone for your fitness
objectives.

If you do not know your maximum heart rate, use one
of the calculators available on the Internet. Some
gyms and health centers can provide a test that
measures maximum heart rate. The default maximum
heart rate is 220 minus your age.

About Heart Rate Zones

Many athletes use heart rate zones to measure and
increase their cardiovascular strength and improve
their level of fitness. A heart rate zone is a set range of
heartbeats per minute. The five commonly accepted
heart rate zones are numbered from 1 to 5 according
to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum
heart rate.

Setting Your Heart Rate Zones

The device uses your user profile information from
the initial setup to determine your default heart rate
zones. You can set separate heart rate zones for sport
profiles, such as running, cycling, and swimming. For
the most accurate calorie data during your activity, set
your maximum heart rate. You can also set each heart
rate zone and enter your resting heart rate manually.
You can manually adjust your zones on the device or
using your Garmin Connect account.

1 Hold .
2 Select User Profile > Heart Rate.

3 Select Max� HR, and enter your maximum heart

rate.
You can use the Auto Detect feature to

automatically record your maximum heart
rate during an activity (Detecting Performance

Measurements Automatically, page17).

4 Select LTHR > Enter Manually, and enter your

lactate threshold heart rate.
You can perform a guided test to estimate your

lactate threshold (Lactate Threshold, page19).
You can use the Auto Detect feature to
automatically record your lactate threshold during
an activity (Detecting Performance Measurements

Automatically, page17).

5 Select Resting HR, and enter your resting heart

rate.
You can use the average resting heart rate

measured by your device, or you can set a custom
resting heart rate.

6 Select Zones > Based On.
7 Select an option:

• Select BPM to view and edit the zones in beats
per minute.

• Select %Max� HR to view and edit the zones as a
percentage of your maximum heart rate.

• Select %HRR to view and edit the zones as a
percentage of your heart rate reserve (maximum
heart rate minus resting heart rate).

• Select %LTHR to view and edit the zones as a
percentage of your lactate threshold heart rate.

8 Select a zone, and enter a value for each zone.
9 Select Add Sport Heart Rate, and select a sport

profile to add separate heart rate zones (optional).

10 Repeat the steps to add sport heart rate zones

(optional).

Letting the Device Set Your Heart Rate Zones

The default settings allow the device to detect your
maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.

y Verify that your user profile settings are accurate

(Setting Up Your User Profile, page9).

y Run often with the wrist or chest heart rate

monitor.

y Try a few heart rate training plans, available from

your Garmin Connect account.

y View your heart rate trends and time in zones

using your Garmin Connect account.

Heart Rate Zone Calculations

% of

Zone

Maximum

Heart Rate

1 50–60%

Perceived

Exertion

Relaxed, easy
pace, rhythmic
breathing

Benefits

Beginning-level
aerobic training,
reduces stress

Training 9

Comfortable

2 60–70%

3 70–80%

4 80–90%

5 90–100%

pace, slightly
deeper
breathing,
conversation
possible

Moderate
pace, more
difficult to hold
conversation

Fast pace
and a bit
uncomfortable,
breathing
forceful

Sprinting pace,
unsustainable
for long period
of time, labored
breathing

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

About Lifetime Athletes

A lifetime athlete is an individual who has trained
intensely for many years (with the exception of minor
injuries) and has a resting heart rate of 60 beats per
minute (bpm) or less.

Setting Your Power Zones

The values for the zones are default values based on
gender, weight, and average ability, and may not match
your personal abilities. If you know your functional
threshold power (FTP) value, you can enter it and
allow the software to calculate your power zones
automatically. You can manually adjust your zones on
the device or using your Garmin Connect account.

1 Hold .
2 Select User Profile > Power Zones > Based On.
3 Select an option:

• Select Watts to view and edit the zones in watts.

• Select %FTP to view and edit the zones as a
percentage of your functional threshold power.

4 Select FTP, and enter your FTP value.
5 Select a zone, and enter a value for each zone.
6 If necessary, select Minimum, and enter a

minimum power value.

Activity Tracking

The activity tracking feature records your daily step
count, distance traveled, intensity minutes, floors
climbed, 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.sg/legal/

atdisclaimer.

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 1.

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 (System Settings, page43).

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

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11).

Using Automated Sleep Tracking

1 Wear your device while sleeping.
2 Upload your sleep tracking data to the Garmin

Connect site (Manually Syncing Data with Garmin

Connect, page25).

You can view your sleep statistics on your Garmin
Connect account.

10 Activity Tracking

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43).

1 Hold LIGHT.
2 Select Do Not Disturb.

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.

y Start a timed activity for the most accurate

calculation of intensity minutes.

y Exercise for at least 10 consecutive minutes at a

moderate or vigorous intensity level.

y Wear your device all day and night for the most

accurate resting heart rate.

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.

Activity Tracking Settings

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 (System Settings, page43).

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, daily floors
climbed 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.

Sleep Pulse Ox: Allows your device to record up to four

hours of pulse oximeter readings while you sleep.

Turning Off Activity Tracking

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

1 From the watch face, hold UP.
2 Select Settings > Activity Tracking > Status > Off.

Heart Rate Features

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

There are several heart rate-related features available
in the default widget loop.

Your current heart rate in beats per minute
(bpm). The widget also displays a graph
of your heart rate for the last four hours,
highlighting your highest and lowest heart
rate.

Your current stress level. The device measures
your heart rate variability while you are
inactive to estimate your stress level. A lower
number indicates a lower stress level.

Your current Body Battery energy level. The
device calculates your current energy reserves
based on sleep, stress, and activity data.
A higher number indicates a higher energy
reserve.

The current saturation of oxygen in your
blood. Knowing your oxygen saturation can
help you determine how your body is adapting
to exercise and stress.

NOTE: The pulse oximeter sensor is located on
the back of the device.

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

Heart Rate Features 11

Wrist-based Heart Rate

Wearing the Device

y 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.
For pulse oximeter readings, you should remain
motionless.

NOTE: The optical sensor is located on the back of
the device.

y See Tips for Erratic Heart Rate Data, page12 for

more information about wrist-based heart rate.

y See Tips for Erratic Pulse Oximeter Data, page22

for more information about the pulse oximeter
sensor.

y For more information about accuracy, go to Garmin.

com.sg/legal/atdisclaimer.

Tips for Erratic Heart Rate Data

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

y Clean and dry your arm before putting on the

device.

y Avoid wearing sunscreen, lotion, and insect

repellent under the device.

y Avoid scratching the heart rate sensor on the back

of the device.

y Wear the device above your wrist bone. The device

should be snug but comfortable.

y Wait until the icon is solid before starting your

activity.

y Warm up for 5 to 10 minutes and get a heart rate

reading before starting your activity.
NOTE: In cold environments, warm up indoors.

y 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.

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

the heart rate widget.
NOTE: You may need to add the widget to

your widget loop (Customizing the Widget Loop,

page37).

2 Select START to view your average resting heart

rate values for the last 7 days.

Broadcasting Heart Rate Data to Garmin® Devices

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

NOTE: Broadcasting heart rate data decreases battery
life.

1 From the heart rate widget, hold .
2 Select Options > Broadcast Heart Rate.

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

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

3 Pair your Forerunner device with your Garmin

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

Garmin compatible device. See your owner’s
manual.

TIP: To stop broadcasting your heart rate data,
select any key, and select Yes.

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.

1 From the heart rate widget, hold .
2 Select Options > Abnormal HR Alert > Status > On.
3 Select Alert Threshold.
4 Select a heart rate threshold value.

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.

NOTE: Disabling the wrist-based heart rate monitor
also disables the wrist-based pulse oximeter sensor.
You can perform a manual reading from the pulse
oximeter widget.

1 From the heart rate widget, hold .
2 Select Options > Status > Off.

12 Heart Rate Features

HRM-Swim Accessory

Heart Rate While Swimming

The HRM-Tri accessory and the HRM-Swim accessory
record and store your heart rate data while swimming.
Heart rate data is not visible on compatible Forerunner
devices while the heart rate accessory is underwater.

You must start a timed activity on your paired
Forerunner device to view stored heart rate data later.
During rest intervals when out of the water, the heart
rate accessory sends your heart rate data to your
Forerunner device.

Your Forerunner device automatically downloads
stored heart rate data when you save your timed swim
activity. Your heart rate accessory must be out of the
water, active, and within range of the device (3 m)
while data is downloaded.

Going for a Pool Swim

1 Select START > Pool Swim.
2 Select your pool size, or enter a custom size.
3 Select START.

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

4 Start your activity.

The device automatically records swim intervals
and lengths.

5 Select UP or DOWN to view additional data pages

(optional).

6 When resting, select to pause the activity timer.
7 Select to restart the activity timer.
8 After you finish the activity, select STOP > Save.

Swimming in Open Water

You can use the device for open water swimming. You
can record swim data including distance, pace, and
stroke rate. You can add data screens to the default
open water swimming activity (Customizing the Data

Screens, page38).

1 Select START > Open Water.
2 Go outside and wait while the device locates

satellites.

3 Select START to start the timer.

History is recorded only while the timer is running.

4 After you finish the activity, select STOP > Save.

Sizing the Heart Rate Monitor

Before your first swim, take some time sizing the heart
rate monitor. It should be tight enough to stay in place
when pushing off the pool wall.

y Select a strap extender, and attach it to the elastic

end of the heart rate monitor.
The heart rate monitor comes with three extender

straps to fit different chest sizes.
TIP: The medium strap extender works for most

shirt sizes (from medium to extra-large).

y Put on the heart rate monitor backward to easily

adjust the slider on the strap extender.

y Put on the heart rate monitor forward to easily

adjust the slider on the heart rate monitor.

Putting On the Heart Rate Monitor

You should wear the heart rate monitor directly on your
skin, just below your sternum.

1 Select a strap extender for the best fit.
2 Wear the heart rate monitor with the Garmin logo

facing right-side up.
The hook 1 and loop 2 connection should be on

your right side.

3 Wrap the heart rate monitor around your chest, and

connect the strap hook to the loop.

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

4 Tighten the heart rate monitor so it is snug around

your chest, but not restrictive.
After you put on the heart rate monitor, it is active,

storing, and sending data.

Tips for Using the HRM-Swim Accessory

y Adjust the tightness of the heart rate monitor

and strap extender if the heart rate monitor slides
down your chest when pushing off the pool wall.

y Stand up between intervals so that the heart rate

monitor is out of the water to see your heart rate
data.

Caring for the Heart Rate Monitor

NOTICE

A buildup of sweat and salt on the strap can decrease
the ability of the heart rate monitor to report accurate
data.

y Rinse the heart rate monitor after every use.
y Hand wash the heart rate monitor after every

seven uses, using a tiny amount of mild detergent,
such as dishwashing liquid.

NOTE: Using too much detergent may damage the
heart rate monitor.

y Do not put the heart rate monitor in a washing

machine or dryer.

y When drying the heart rate monitor, hang it up or

Heart Rate Features 13

lay it flat.

HRM-Tri Accessory

The HRM-Swim section of this manual explains
recording heart rate during your swim (Heart Rate While

Swimming, page13).

Pool Swimming

NOTICE

Hand wash the heart rate monitor after exposure to
chlorine or other pool chemicals. Prolonged exposure
to these substances can damage the heart rate
monitor.

The HRM-Tri accessory is designed primarily for open
water swimming, but it can be used occasionally for
pool swimming. The heart rate monitor should be
worn under a swim suit or triathlon top during pool
swimming. Otherwise, it may slide down your chest
when pushing off the pool wall.

Putting On the Heart Rate Monitor

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

1 If necessary, attach the strap extender to the heart

rate monitor.

2 Wet the electrodes 1 on the back of the heart rate

monitor to create a strong connection between
your chest and the transmitter.

3 Wear the heart rate monitor with the Garmin logo

facing right- side up.

The loop 2 and hook 3 connection should be on
your right side.

4 Wrap the heart rate monitor around your chest, and

connect the strap hook to the loop.
NOTE: Make sure the care tag does not fold over.

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

Data Storage

The heart rate monitor can store up to 20 hours of
data in a single activity. When the heart rate monitor
memory is full, your oldest data is overwritten.

You can start a timed activity on your paired

Forerunner device, and the heart rate monitor records
your heart rate data even if you move away from your
device. For example, you can record heart rate data
during fitness activities or team sports where watches
cannot be worn. Your heart rate monitor automatically
sends your stored heart rate data to your Forerunner
device when you save your activity. Your heart rate
monitor must be active and within range (3 m) of the
device while data is uploaded.

Caring for the Heart Rate Monitor

NOTICE

A buildup of sweat and salt on the strap can decrease
the ability of the heart rate monitor to report accurate
data.

y Rinse the heart rate monitor after every use.
y Hand wash the heart rate monitor after every

seven uses or one pool swim, using a tiny amount
of mild detergent, such as dishwashing liquid.

NOTE: Using too much detergent may damage the
heart rate monitor.

y Do not put the heart rate monitor in a washing

machine or dryer.

y When drying the heart rate monitor, hang it up or

lay it flat.

Tips for Erratic Heart Rate Data

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

y Reapply water to the electrodes and contact

patches (if applicable).
y Tighten the strap on your chest.
y Warm up for 5 to 10 minutes.
y Follow the care instructions (Caring for the Heart

Rate Monitor, page13).

y Wear a cotton shirt or thoroughly wet both sides of

the strap.

Synthetic fabrics that rub or flap against the heart

rate monitor can create static electricity that

interferes with heart rate signals.
y Move away from sources that can interfere with

your heart rate monitor.

Sources of interference may include strong

electromagnetic fields, some 2.4 GHz wireless

sensors, high-voltage power lines, electric motors,

ovens, microwave ovens, 2.4 GHz cordless phones,

and wireless LAN access points.

Running Dynamics

You can use your compatible Forerunner device paired
with the HRM-Tri accessory or other running dynamics
accessory to provide real-time feedback about your
running form. If your Forerunner device was packaged
with the HRM-Tri accessory, the devices are already
paired.

14 Heart Rate Features

The running dynamics accessory has an
accelerometer that measures torso movement in order
to calculate six running metrics.

Cadence: Cadence is the number of steps per minute.

It displays the total steps (right and left combined).

Vertical oscillation: Vertical oscillation is your bounce

while running. It displays the vertical motion of
your torso, measured in centimeters.

Ground contact time: Ground contact time is the

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

NOTE: Ground contact time and balance are not
available while walking.

Ground contact time balance: Ground contact time

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

Stride length: Stride length is the length of your stride

from one footfall to the next. It is measured in
meters.

Vertical ratio: Vertical ratio is the ratio of vertical

oscillation to stride length. It displays a
percentage. A lower number typically indicates
better running form.

Training with Running Dynamics

Before you can view running dynamics, you must put
on the HRM-Run™ accessory, HRM-Tri accessory, or
Running Dynamics Pod, and pair it with your device
(Pairing Your Wireless Sensors, page36).

If your Forerunner was packaged with the heart
rate monitor, the devices are already paired, and the
Forerunner is set to display running dynamics.

1 Select START, and select a running activity.
2 Select START.
3 Go for a run.

4 Scroll to the running dynamics screens to view

your metrics.

5 If necessary, hold UP to edit how the running

dynamics data appears.

Color Gauges and Running Dynamics Data

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

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

Go to Garmin.com.sg/minisite/runningscience/ for
more information on running dynamics. For additional
theories and interpretations of running dynamics data,
you can search reputable running publications and
websites.

Color Zone Percentile in Zone Cadence Range Ground Contact Time Range

Purple

Blue

Green

Orange

Red

Ground Contact Time Balance Data

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

Heart Rate Features 15

>95 >183 spm <218 ms

70–95 174–183 spm 218–248 ms

30–69 164–173 spm 249–277 ms

5–29 153–163 spm 278–308 ms

<5 <153 spm >308 ms

Color Zone
Symmetry Poor Fair Good Fair Poor

Percent of Other Runners 5% 25% 40% 25% 5%
Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R

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

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

Vertical Oscillation and Vertical Ratio Data

The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether
it is positioned at the chest (HRM-Tri or HRM-Run accessories) or at the waist (Running Dynamics Pod accessory).

Red Orange Green Orange Red

Color Zone Percentile in

Zone

Purple

Blue

Green

Orange

Red

>95 <6.4 cm <6.8 cm <6.1% <6.5%

70–95 6.4–8.1 cm 6.8–8.9 cm 6.1–7.4% 6.5–8.3%

30–69 8.2–9.7 cm 9.0–10.9 cm 7.5–8.6% 8.4–10.0%

5–29 9.8–11.5 cm 11.0–13.0 cm 8.7–10.1% 10.1–11.9%

<5 >11.5 cm >13.0 cm >10.1% >11.9%

Vertical Oscillation

Range at Chest

Tips for Missing Running Dynamics Data

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

y Make sure you have a running dynamics accessory,

such as the HRM-Tri accessory.
Accessories with running dynamics have on the

front of the module.

y Pair the running dynamics accessory with

your Forerunner device again, according to the
instructions.

y If the running dynamics data display shows only

zeros, make sure the accessory is worn right-side
up.

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

Performance Measurements

These performance measurements are estimates
that can help you track and understand your training
activities and race performances. The measurements
require a few activities using wrist-based heart rate
or a compatible chest heart rate monitor. Cycling
performance measurements require a heart rate
monitor and a power meter.

These estimates are provided and supported by
Firstbeat. For more information, go to Garmin.com.sg/

minisite/runningscience/.

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

Vertical Oscillation

Range at Waist

learn about your performance.
VO2 max�: VO2 max. is the maximum volume of

oxygen (in milliliters) you can consume per minute

per kilogram of body weight at your maximum

performance.

Predicted race times: Your device uses the VO2 max.

estimate and your training history to provide a

target race time based on your current state of

fitness.

HRV stress test: The heart rate variability (HRV) stress

test requires a Garmin chest heart rate monitor.

The device records your heart rate variability while

standing still for 3 minutes. It provides your overall

stress level. The scale is 1 to 100, and a lower

score indicates a lower stress level.

Performance condition: Your performance condition

is a real- time assessment after 6 to 20 minutes of

activity. It can be added as a data field so you can

view your performance condition during the rest of

your activity. It compares your real-time condition

to your average fitness level.

Functional threshold power (FTP): The device uses

your user profile information from the initial setup

to estimate your FTP. For a more accurate rating,

you can conduct a guided test.

Lactate threshold: Lactate threshold requires a chest

heart rate monitor. Lactate threshold is the point

where your muscles start to rapidly fatigue. Your

device measures your lactate threshold level using

heart rate data and pace.

Vertical Ratio at

Chest

Vertical Ratio at

Waist

16 Heart Rate Features

Turning Off Performance Notifications

Some performance notifications appear upon
completion of your activity. Some performance
notifications appear during an activity or when you
achieve a new performance measurement, such
as a new VO2 max. estimate. You can turn off the
performance condition feature to avoid some of these
notifications.

1 From the watch face, hold .
2 Select Settings > Physiological Metrics >

Performance Condition.

Detecting Performance Measurements Automatically

The Auto Detect feature is turned on by default. The
device can automatically detect your maximum heart
rate and lactate threshold during an activity. When
paired with a compatible power meter, the device can
automatically detect your functional threshold power
(FTP) during an activity.

NOTE: The device detects a maximum heart rate only
when your heart rate is higher than the value set in
your user profile.

1 Hold .
2 Select Physiological Metrics > Auto Detect.
3 Select an option.

Syncing Activities and Performance Measurements

You can sync activities, personal records, and
performance measurements 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 and overall training load
on your Forerunner device.

1 From the watch face, hold .
2 Select Settings > Physiological Metrics > TrueUp.

When you sync your device with your smartphone,
recent activities, personal records, and performance
measurements from your other Garmin devices appear
on your Forerunner device.

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
wrist- based heart rate or a compatible chest heart
rate monitor to display your VO2 max. estimate. The
device has separate VO2 max. estimates for running
and cycling. You must run either outside with GPS or
ride with a compatible power meter at a moderate level
of intensity for several minutes to get an accurate 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

Blue

Green

Orange

Red

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55), and go to www.

CooperInstitute.org.

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate or a
compatible chest heart rate monitor. If you are using
a chest heart rate monitor, you must put it on and
pair it with your device (Pairing Your Wireless Sensors,

page36). If your Forerunner device was packaged

with a heart rate monitor, the devices are already paired.
For the most accurate estimate, complete the user

profile setup (Setting Up Your User Profile, page9),
and set your maximum heart rate (Setting Your Heart

Rate Zones, page9). The estimate may seem

inaccurate at first. The device requires a few runs to
learn about your running performance.

1 Run for at least 10 minutes outdoors.
2 After your run, select Save.
3 Select START to scroll through the performance

measurements.

Getting Your VO2 Max. Estimate for Cycling

This feature requires a power meter and wrist-based
heart rate or a compatible chest heart rate monitor.
The power meter must be paired with your Forerunner
device (Pairing Your Wireless Sensors, page36). If you
are using a chest heart rate monitor, you must put it on
and pair it with your device. If your Forerunner device
was packaged with a heart rate monitor, the devices

Superior

Excellent

Good

Fair

Poor

Heart Rate Features 17

are already paired.
For the most accurate estimate, complete the user

profile setup (Setting Up Your User Profile, page9)
and set your maximum heart rate (Setting Your Heart

Rate Zones, page9). The estimate may seem

inaccurate at first. The device requires a few rides to
learn about your cycling performance.

1 Ride at a steady, high intensity for at least 20

minutes.

2 After your ride, select Save.
3 Select START to scroll through the performance

measurements.

Heat and Altitude Performance Acclimation

Environmental factors such as high temperature
and altitude impact your training and performance.
For example, high altitude training can have a
positive impact on your fitness, but you may notice
a temporary VO2 max. decline while exposed to high
altitudes. Your Forerunner device provides acclimation
notifications and corrections to your VO2 max.
estimate and training status when the temperature
is above 22ºC (72ºF) and when the altitude is above
800 m (2625 ft.). You can keep track of your heat and
altitude acclimation in the training status widget.

NOTE: The heat acclimation feature is available only
for GPS activities and requires weather data from
your connected smartphone. Full acclimation takes a
minimum of 4 training days.

Viewing Your Predicted Race Times

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

Rate Zones, page9).

Your device uses the VO2 max. estimate (About VO2

Max. Estimates, page17) and your training history to

provide a target race time. The device analyzes several
weeks of your training data to refine the race time
estimates.

TIP: If you have more than one Garmin device, you
can enable the Physio TrueUp™ feature, which allows
your device to sync activities, history, and data from
other devices (Syncing Activities and Performance

Measurements, page17).

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

the performance widget.

2 Select START to scroll through the performance

measurements.
Your projected race times appear for 5K, 10K, half

marathon, and marathon distances.
NOTE: The projections may seem inaccurate at

first. The device requires a few runs to learn about
your running performance.

About Training Effect

Training Effect measures the impact of an activity on

your aerobic and anaerobic fitness. Training Effect
accumulates during the activity. As the activity
progresses, the Training Effect value increases.
Training Effect is determined by your user profile
information and training history, and heart rate,
duration, and intensity of your activity. There are seven
different Training Effect labels to describe the primary
benefit of your activity. Each label is color coded and
corresponds to your training load focus (Training Load

Focus, page21). Each feedback phrase, for example,

“Highly Impacting VO2 Max.” has a corresponding
description in your Garmin Connect activity details.

Aerobic Training Effect uses your heart rate to
measure how the accumulated intensity of an exercise
affects your aerobic fitness and indicates if the
workout had a maintaining or improving effect on
your fitness level. Your excess post-exercise oxygen
consumption (EPOC) accumulated during exercise
is mapped to a range of values that account for your
fitness level and training habits. Steady workouts at
moderate effort or workouts involving longer intervals
( > 180 sec) have a positive impact on your aerobic
metabolism and result in an improved aerobic Training
Effect.

Anaerobic Training Effect uses heart rate and speed
(or power) to determine how a workout affects your
ability to perform at very high intensity. You receive
a value based on the anaerobic contribution to EPOC
and the type of activity. Repeated high- intensity
intervals of 10 to 120 seconds have a highly beneficial
impact on your anaerobic capability and result in an
improved anaerobic Training Effect.

You can add Aerobic Training Effect and Anaerobic
Training Effect as data fields to one of your training
screens to monitor your numbers throughout the
activity.

Training

Effect

From 0.0 to

0.9

From 1.0 to

1.9

From 2.0 to

2.9

From 3.0 to

3.9

From 4.0 to

4.9

5

Training Effect technology is provided and supported
by Firstbeat Technologies Ltd. For more information,
go to www.firstbeat.com.

Aerobic Benefit Anaerobic Benefit

No benefit. No benefit.

Minor benefit. Minor benefit.

Maintains your
aerobic fitness.

Impacts your
aerobic fitness.

Highly impacts
your aerobic
fitness.

Overreaching and
potentially harmful
without enough
recovery time.

Maintains your
anaerobic fitness.

Impacts your
anaerobic fitness.

Highly impacts
your anaerobic
fitness.

Overreaching and
potentially harmful
without enough
recovery time.

18 Heart Rate Features

Performance Condition

As you complete your activity, such as running or
cycling, the performance condition feature analyzes
your pace, heart rate, and heart rate variability to
make a real-time assessment of your ability to
perform compared to your average fitness level. It is
approximately your real-time percentage deviation
from your baseline VO2 max. estimate.

Performance condition values range from -20 to +20.
After the first 6 to 20 minutes of your activity, the
device displays your performance condition score.
For example, a score of +5 means that you are rested,
fresh, and capable of a good run or ride. You can add
performance condition as a data field to one of your
training screens to monitor your ability throughout
the activity. Performance condition can also be an
indicator of fatigue level, especially at the end of a
long training run or ride.

NOTE: The device requires a few runs or rides with
a heart rate monitor to get an accurate VO2 max.
estimate and learn about your running or riding ability
(About VO2 Max. Estimates, page17).

Viewing Your Performance Condition

This feature requires wrist-based heart rate or a
compatible chest heart rate monitor.

1 Add Performance Condition to a data screen

(Customizing the Data Screens, page38).

2 Go for a run or ride.

After 6 to 20 minutes, your performance condition
appears.

3 Scroll to the data screen to view your performance

condition throughout the run or ride.

Lactate Threshold

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

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

Performing a Guided Test to Determine Your Lactate
Threshold

This feature requires a Garmin chest heart rate
monitor. Before you can perform the guided test, you
must put on a heart rate monitor and pair it with your
device (Pairing Your Wireless Sensors, page36).

The device uses your user profile information from the

initial setup and your VO2 max. estimate to estimate
your lactate threshold. The device will automatically
detect your lactate threshold during runs at a steady,
high intensity with heart rate.

TIP: The device requires a few runs with a chest heart
rate monitor to get an accurate maximum heart rate
value and VO2 max. estimate. If you are having trouble
getting a lactate threshold estimate, try manually
lowering your maximum heart rate value.

1 From the watch face, select START.
2 Select an outdoor running activity.

GPS is required to complete the test.

3 Hold .
4 Select Training > Lactate Threshold Guided Test.
5 Start the timer, and follow the on-screen

instructions.

After you begin your run, the device displays

each step duration, the target, and current heart

rate data. A message appears when the test is

complete.

6 After you complete the guided test, stop the timer

and save the activity.

If this is your first lactate threshold estimate, the

device prompts you to update your heart rate

zones based on your lactate threshold heart rate.

For each additional lactate threshold estimate,

the device prompts you to accept or decline the

estimate.

Getting Your FTP Estimate

Before you can get your functional threshold power
(FTP) estimate, you must pair a chest heart rate
monitor and power meter with your device (Pairing Your

Wireless Sensors, page36), and you must get your

VO2 max. estimate (Getting Your VO2 Max. Estimate for

Cycling, page17).

The device uses your user profile information from the
initial setup and your VO2 max. estimate to estimate
your FTP. The device will automatically detect your
FTP during rides at a steady, high intensity with heart
rate and power.

1 Select UP or DOWN to view the performance

widget.

2 Select START to scroll through the performance

measurements.

Your FTP estimate appears as a value measured

in watts per kilogram, your power output in watts,

and a position on the color gauge.

Purple

Blue

Green

Orange

Red

Superior

Excellent

Good

Fair

Untrained

Heart Rate Features 19

For more information, see the appendix (FTP

Ratings, page55).

NOTE: When a performance notification alerts
you to a new FTP, you can select Accept to save
the new FTP, or Decline to keep your current FTP
(Turning Off Performance Notifications, page17).

Conducting an FTP Test

Before you can conduct a test to determine your
functional threshold power (FTP), you must pair a
chest heart rate monitor and a power meter with your
device (Pairing Your Wireless Sensors, page36), and
you must get your VO2 max. estimate (Getting Your

VO2 Max. Estimate for Cycling, page17).

NOTE: The FTP test is a challenging workout that
takes about 30 minutes to complete. Choose a
practical and mostly flat route that allows you to ride
at a steadily increasing effort, similar to a time trial.

1 From the watch face, select START.
2 Select a cycling activity.
3 Hold .
4 Select Training > FTP Guided Test.
5 Follow the on-screen instructions.

After you begin your ride, the device displays each
step duration, the target, and current power data. A
message appears when the test is complete.

6 After you complete the guided test, complete the

cool down, stop the timer, and save the activity.
Your FTP appears as a value measured in watts

per kilogram, your power output in watts, and a
position on the color gauge.

7 Select an option:

• Select Accept to save the new FTP.

• Select Decline to keep your current FTP.

Training Status

These measurements are estimates that can help
you track and understand your training activities. The
measurements require a few activities using wrist­based heart rate or a compatible chest heart rate
monitor. Cycling performance measurements require a
heart rate monitor and a power meter.

These estimates are provided and supported by
Firstbeat. For more information, go to Garmin.com.sg/

minisite/runningscience/.

NOTE: The estimates may seem inaccurate at first.

The device requires you to complete a few activities to
learn about your performance.

Training status: Training status shows you how your

training affects your fitness and performance.

Your training status is based on changes to your

training load and VO2 max. over an extended time

period.

VO2 max�: VO2 max. is the maximum volume of

oxygen (in milliliters) you can consume per minute

per kilogram of body weight at your maximum

performance. Your device displays heat and

altitude corrected VO2 max. values when you are

acclimating to high heat environemnts or high

altitude.

Training load: Training load is the sum of your excess

post- exercise oxygen consumption (EPOC) over

the last 7 days. EPOC is an estimate of how much

energy it takes for your body to recover after

exercise.

Training load focus: Your device analyzes and

distributes your training load into different

categories based on the intensity and structure

of each activity recorded. Training load focus

includes the total load accumulated per category,

and the focus of the training. Your device displays

your load distribution over the last 4 weeks.

Recovery time: The recovery time displays how much

time remains before you are fully recovered and

ready for the next hard workout.

Training Status Levels

Training status shows you how your training affects
your fitness level and performance. Your training
status is based on changes to your training load and
VO2 max. over an extended time period. You can use
your training status to help plan future training and
continue improving your fitness level.

Peaking: Peaking means that you are in ideal

race condition. Your recently reduced training

load is allowing your body to recover and fully

compensate for earlier training. You should

plan ahead, since this peak state can only be

maintained for a short time.

Productive: Your current training load is moving your

fitness level and performance in the right direction.

You should plan recovery periods into your training

to maintain your fitness level.

Maintaining: Your current training load is enough to

maintain your fitness level. To see improvement,

try adding more variety to your workouts or

increasing your training volume.

Recovery: Your lighter training load is allowing your

body to recover, which is essential during extended

periods of hard training. You can return to a higher

training load when you feel ready.

Unproductive: Your training load is at a good level,

but your fitness is decreasing. Your body may be

20 Heart Rate Features

struggling to recover, so you should pay attention
to your overall health including stress, nutrition,
and rest.

Detraining: Detraining occurs when you are training

much less than usual for a week or more, and it is
affecting your fitness level. You can try increasing
your training load to see improvement.

Overreaching: Your training load is very high and

counterproductive. Your body needs a rest. You
should give yourself time to recover by adding
lighter training to your schedule.

No Status: The device needs one or two weeks of

training history, including activities with VO2 max.
results from running or cycling, to determine your
training status.

Tips for Getting Your Training Status

The training status feature depends on updated
assessments of your fitness level, including at least
two VO2 max. measurements per week. Your VO2 max.
estimate is updated after outdoor runs or rides during
which your heart rate reached at least 70% of your
maximum heart rate for several minutes. The trail run
and indoor run activities do not generate a VO2 max.
estimate in order to preserve the accuracy of your
fitness level trend.

To get the most out of the training status feature, you
can try these tips.

y At least two times per week, run or ride outdoors

with a power meter, and reach a heart rate higher
than 70% of your maximum heart rate for at least
10 minutes.

After using the device for one week, your training
status should be available.

y Record all of your fitness activities on this device,

or enable the Physio TrueUp feature, allowing
your device to learn about your performance
(Syncing Activities and Performance Measurements,

page17).

Training Load

Training load is a measurement of your training
volume over the last seven days. It is the sum of your
excess post-exercise oxygen consumption (EPOC)
measurements for the last seven days. The gauge
indicates whether your current load is low, high, or
within the optimal range to maintain or improve your
fitness level. The optimal range is determined based
on your individual fitness level and training history.
The range adjusts as your training time and intensity
increase or decrease.

Training Load Focus

In order to maximize performance and fitness gains,
training should be distributed across three categories:
low aerobic, high aerobic, and anaerobic. Training
load focus shows you how much of your training
is currently in each category and provides training
targets. Training load focus requires at least 7 days

of training to determine if your training load is low,
optimal, or high. After 4 weeks of training history,
your training load estimate will have more detailed
target information to help you balance your training
activities.

Below targets: Your training load is lower than optimal

in all intensity categories. Try increasing the

duration or frequency of your workouts.

Low aerobic shortage: Try adding more low aerobic

activities to provide recovery and balance for your

higher intensity activities.

High aerobic shortage: Try adding more high aerobic

activities to help improve your lactate threshold

and VO2 max. over time.

Anaerobic shortage: Try adding a few more intense,

anaerobic activities to improve your speed and

anaerobic capacity over time.

Balanced: Your training load is balanced and provides

all- around fitness benefits as you continue

training.

Low aerobic focus: Your training load is mostly low

aerobic activity. This provides a solid foundation

and prepares you for adding more intense

workouts.

High aerobic focus: Your training load is mostly high

aerobic activity. These activities help to improve

lactate threshold, VO2 max., and endurance.

Anaerobic focus: Your training load is mostly intense

activity. This leads to rapid fitness gains, but

should be balanced with low aerobic activities.

Above targets: Your training load is higher than

optimal, and you should consider scaling back the

duration and frequency of your workouts.

Recovery Time

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

NOTE: The recovery time recommendation uses your
VO2 max. estimate and may seem inaccurate at first.
The device requires you to complete a few activities to
learn about your performance.

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

Viewing Your Recovery Time

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

Rate Zones, page9).

1 Go for a run.
2 After your run, select Save.

The recovery time appears. The maximum time is

4 days.

Heart Rate Features 21

NOTE: From the watch face, you can select UP
or DOWN to view the training status widget, and
select START to scroll through the metrics to view
your recovery time.

Recovery Heart Rate

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

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

Pulse Oximeter

The Forerunner device has a wrist-based pulse
oximeter to gauge the saturation of oxygen in your
blood. Knowing your oxygen saturation can help
you determine how your body is acclimating to high
altitudes for alpine sport and expedition. When you
view the pulse oximeter widget while you are not
moving, your device analyzes your oxygen saturation
and your elevation. The elevation profile helps indicate
how your pulse oximeter readings are changing,
relative to your to elevation.

On the device, your pulse oximeter reading appears
as an oxygen saturation percentage and color on the
graph. On your Garmin Connect account, you can view
additional details about your pulse oximeter readings,
including trends over multiple days.

For more information about pulse oximeter accuracy,
go to Garmin.com.sg/legal/atdisclaimer.

The oxygen saturation percentage scale.

1

A graph of your average oxygen saturation

2

readings for the last 24 hours.
Your most recent oxygen saturation reading.

3

The elevation scale.

4

A graph of your elevation readings for the last

5

24 hours.

Viewing the Pulse Oximeter Widget

The widget displays your most recent blood oxygen
saturation percentage, a graph of your hourly average
readings for the last 24 hours, and a graph of your
elevation for the last 24 hours.

NOTE: The first time you view the pulse oximeter
widget, the device must acquire satellite signals to
determine your elevation. You should go outside, and
wait while the device locates satellites.

1 While you are sitting or inactive, select UP or

DOWN to view the pulse oximeter widget.

2 Remain stationary for up to 30 seconds.

NOTE: If you are too active for the watch to

determine your oxygen saturation, a message

appears instead of a percentage. You can check

your oxygen saturation again after several minutes

of inactivity.

3 Select START to view a graph of your pulse

oximeter readings for the last seven days.

Turning On Pulse Oximeter Sleep Tracking

You can set your device to continuously measure your
blood oxygen saturation while you sleep.

NOTE: Unusual sleep positions can cause abnormally
low sleep-time SpO2 readings.

1 From the pulse oximeter widget, hold .
2 Select Options > Sleep Pulse Ox > On.

Turning On All-Day Acclimation Mode

1 From the pulse oximeter widget, hold .
2 Select Options > All Day Mode > On.

The device automatically analyzes your oxygen

saturation throughout the day, when you are not

moving.

NOTE: Turning on all-day acclimation mode

decreases battery life.

Tips for Erratic Pulse Oximeter Data

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

y Remain motionless while the device reads your

blood oxygen saturation.
y Wear the device above your wrist bone. The device

should be snug but comfortable.
y Hold the arm wearing the device at heart level

while the device reads your blood oxygen

saturation.
y Use a silicone band.
y Clean and dry your arm before putting on the

device.
y Avoid wearing sunscreen, lotion, and insect

repellent under the device.

22 Heart Rate Features

y Avoid scratching the optical sensor on the back of

the device.

y Rinse the device with fresh water after each

workout.

Viewing Your Heart Rate Variability Stress Score

Before you can perform the heart rate variability (HRV)
stress test, you must put on a Garmin chest heart
rate monitor and pair it with your device (Pairing Your

Wireless Sensors, page36).

Your HRV stress score is the result of a three­minute 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 you perform. The
stress score range is 1 to 100, where 1 is a very low
stress state, and 100 is a very high stress state.

Knowing your stress score can help you decide if your
body is ready for a tough training run or yoga.

TIP: Garmin recommends that you measure your
stress score before you exercise, at approximately the
same time, and under the same conditions every day.
You can view previous results on your Garmin Connect
account.

1 Select START > DOWN > HRV Stress > START.
2 Follow the onscreen instructions.

2 Select START to view a combined graph of your

Body 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.

3 Select DOWN to see your Body Battery data since

midnight.

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23).

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.

1 Select UP or DOWN to view the Body Battery widget.

NOTE: You may need to add the widget to

your widget loop (Customizing the Widget Loop,

page37).

Tips for Improved Body Battery Data

y Your Body Battery level updates when you sync

your device with your Garmin Connect account.
y For more accurate results, wear the device while

sleeping.
y Rest and good sleep charge your Body Battery.
y Strenuous activity, high stress, and poor sleep can

cause your Body Battery to drain.
y Food intake, as well as stimulants like caffeine, has

no impact on your Body Battery.

Smart Features

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

Smart Features 23

your smartphone.

1 From the app store on your smartphone, install and

open the Garmin Connect app.

2 Bring your smartphone within 10 m (33 ft.) of your

device.

3 Select LIGHT to turn on the device.

The first time you turn on the device, it is in pairing
mode.

TIP: You can hold LIGHT, and select to manually
enter pairing mode.

4 Select an option to add your device to your Garmin

Connect account:

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

• If you already paired another device with the
Garmin Connect app, from the or menu,
select Garmin Devices > Add Device, and follow
the on-screen instructions.

Tips for Existing Garmin Connect Users

1 From the Garmin Connect app, select or .
2 Select Garmin Devices > Add Device.

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23).

1 Hold .
2 Select Settings > Phone > Smart Notifications >

Status > On.
3 Select During Activity.
4 Select a notification preference.
5 Select a sound preference.
6 Select Not During Activity.
7 Select a notification preference.
8 Select a sound preference.
9 Select Privacy.

10 Select a privacy preference.
11 Select Timeout.
12 Select the amount of time the alert for a new

notification appears on the screen.

13 Select Signature to add a signature to your text

message replies.

Viewing Notifications

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

the notifications widget.

2 Select START�
3 Select a notification.
4 Select DOWN for more options.
5 Select BACK to return to the previous screen.

Playing Audio Prompts on Your Smartphone During Your Activity

Before you can set up audio prompts, you must have
a smartphone with the Garmin Connect app paired to
your Forerunner device.

You can set the Garmin Connect app to play
motivational status announcements on your
smartphone during a run or other activity. Audio
prompts include the lap number and lap time, pace or
speed, and heart rate data. During an audio prompt,
the Garmin Connect app mutes the primary audio of
the smartphone to play the announcement. You can
customize the volume levels on the Garmin Connect
app.

NOTE: If you have a Forerunner device, you can enable
audio prompts on the device through your connected
headphones, without using a connected smartphone
(Playing Audio Prompts During Your Activity, page5).

NOTE: The Lap Alert audio prompt is enabled by
default.

1 From the Garmin Connect app, select or .
2 Select Garmin Devices.
3 Select your device.
4 Select Activity Options > Audio Prompts.

Managing Notifications

You can use your compatible smartphone to manage
notifications that appear on your Forerunner device.

Select an option:

y If you are using an iPhone® device, go to the

notifications settings to select the items to show
on the device.

y If you are using an Android™ smartphone, from

the Garmin Connect app, select Settings > Smart
Notifications.

Turning Off the Bluetooth Smartphone Connection

1 Hold LIGHT to view the controls menu.
2 Select to turn off the Bluetooth smartphone

connection on 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 wireless technology.

NOTE: Smartphone connection alerts are turned off by
default.

1 Hold .
2 Select Phone > Alerts.

Bluetooth Connected Features

The Forerunner device has several Bluetooth
connected features for your compatible smartphone

24 Smart Features

using the Garmin Connect app.

y Activity uploads
y Assistance
y Connect IQ
y Find my phone
y Find my watch
y Incident detection
y GroupTrack
y LiveTrack
y Live Event Sharing
y Music controls
y Phone notifications
y Social media interactions
y Software updates
y Weather updates
y Workout and course downloads

Manually Syncing Data with Garmin Connect

1 Hold LIGHT to view the controls menu.
2 Select .

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.

1 Hold LIGHT to view the controls menu.
2 Select Find My Phone.

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.

3 Select BACK to stop searching.

Widgets

Your device comes preloaded with widgets that
provide at-a-glance 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37).

ABC: Displays combined altimeter, barometer, and

compass information.

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.

Compass: Displays an electronic compass.
Dog tracking: Displays your dog’s location information

when you have a compatible dog tracking device
paired with your Forerunner device.

Floors climbed: Tracks your floors climbed and

progress toward your goal.

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.

inReach controls: Allows you to send messages on

your paired inReach device.

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 or on-device music.

My day: Displays a dynamic summary of your activity

today. The metrics include timed activities,
intensity minutes, floors climbed, steps, calories
burned, and more.

Notifications: Alerts you to incoming calls, texts,

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

Performance: Displays performance measurements

that help you track and understand your training
activities and race performances.

Pulse oximeter: Displays your most recent blood

oxygen saturation percentage and a graph of your
readings.

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.

Sunrise and sunset: Displays sunrise, sunset, and civil

twilight times.

Training status: Displays your current training status

and training load, which shows you how your
training affects your fitness level and performance.

VIRB controls: Provides camera controls when you

have a VIRB device paired with your Forerunner
device.

Weather: Displays the current temperature and

weather forecast.

Smart Features 25

Xero device: Displays laser location information when

you have a compatible Xero device paired with

your Forerunner device.

Viewing the Widgets

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

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

the widgets.

Available widgets include heart rate and activity

tracking. The performance widget requires several

activities with heart rate and outdoor runs with

GPS.

y 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. As soon as you climb a flight of stairs or
record an activity, it appears in the widget. The metrics
include recorded activities, intensity minutes for the
week, floors climbed, steps, calories burned, and more.
You can select START to view additional metrics.

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. You can also open the Garmin Pay
wallet.

NOTE: You can add, reorder, and remove the options in
the controls menu.

1 From any screen, hold LIGHT.

5 If necessary, select Add New to add an additional

shortcut to the controls menu.

Viewing the Weather Widget

Weather requires a Bluetooth connection to a
compatible smartphone.

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

the weather widget.

2 Select START to view hourly weather data.
3 Select DOWN to view daily weather data.

Opening the Music Controls

Music controls require a Bluetooth connection to a
compatible smartphone.

1 From the watch face, hold LIGHT.
2 Select .
3 Select UP or DOWN to use the music controls.

Connect IQ Features

You can add Connect IQ features to your watch from
Garmin and other providers using the Connect IQ
website. You can customize your device with watch
faces, data fields, widgets, and apps.

Watch Faces: Allow you to customize the appearance

of the clock.

Data Fields: Allow you to download new data fields

that present sensor, activity, and history data in
new ways. You can add Connect IQ data fields to
built-in features and pages.

Widgets: Provide information at a glance, including

sensor data and notifications.

Apps: Add interactive features to your watch, such as

new outdoor and fitness activity types.

2 Select UP or DOWN to scroll through the options.

Customizing the Controls Menu

You can add, remove, and change the order of the
shortcut menu options in the controls menu (Viewing

the Controls Menu, page26).

1 Hold .
2 Select Controls.
3 Select a shortcut to customize.
4 Select an option:

• Select Reorder to change the location of the
shortcut in the controls menu.

• Select Remove to remove the shortcut from the
controls menu.

Downloading Connect IQ Features Using Your Computer

1 Connect the device to your computer using a USB

cable.

2 Go to apps.garmin.com, and sign in.
3 Select a Connect IQ feature, and download it.
4 Follow the on-screen instructions.

WiFi Connected Features

Activity uploads to your Garmin Connect account:

Automatically sends your activity to your Garmin
Connect account as soon as you finish recording
the activity.

Audio content: Allows you to sync audio content from

third- party providers.

Software updates: Your device downloads and installs

the latest software update automatically when a
WiFi connection is available.

Workouts and training plans: You can browse for and

select workouts and training plans on the Garmin
Connect site. The next time your device has a WiFi

26 Smart Features

connection, the files are wirelessly sent to your
device.

Connecting to a WiFi Network

You must connect your device to the Garmin Connect
Mobile app on your smartphone or to the Garmin
Express™ application on your computer before you can
connect to a WiFi network.

1 Hold .
2 Select Settings > Wi-Fi > My Networks > Add

Network.

The device displays a list of nearby WiFi networks.

3 Select a network.
4 If necessary, enter the password for the network.

The device connects to the network, and the network
is added to the list of saved networks. The device
reconnects to this network automatically when it is
within range.

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.

Assistance: Allows you to send a text message with

your name and GPS location to your emergency
contacts.

Incident detection: Allows the Garmin Connect app to

send a message to your emergency contacts when
the Forerunner device detects an incident.

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 real­time 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.

1 From the Garmin Connect app, select or .
2 Select Safety & Tracking > Incident Detection &

Assistance > Add Emergency Contact.

3 Follow the on-screen instructions.

Requesting Assistance

Before you can request assistance, you must set up
emergency contacts (Adding Emergency Contacts,

page27).

1 Hold the key.
2 When you feel three vibrations, release the key to

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

is complete to cancel the message.

Turning Incident Detection On and Off

1 From the watch face, hold .
2 Select Settings > Safety & Tracking > Incident

Detection.

3 Select an activity.

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.

Starting a GroupTrack Session

Before you can start a GroupTrack session, you
must have a Garmin Connect account, a compatible
smartphone, and the Garmin Connect app.

These instructions are for starting a GroupTrack
session with Forerunner devices. If your connections
have other compatible devices, you can see them on
the map. The other devices may not be able to display
GroupTrack riders on the map.

1 Go outside, and turn on the Forerunner device.
2 Pair your smartphone with the Forerunner device

(Pairing Your Smartphone with Your Device, page23).

3 On the Forerunner device, hold , and select

Safety & Tracking > GroupTrack > Show on Map to

enable viewing connections on the map screen.

4 In the Garmin Connect app, from the settings

menu, select Safety & Tracking > LiveTrack >

GroupTrack.

5 If you have more than one compatible device,

select a device for the GroupTrack session.

6 Select Visible to > All Connections.
7 Select Start LiveTrack.

Safety and Tracking Features 27

8 On the Forerunner device, start an activity.
9 Scroll to the map to view your connections.

TIP: From the map, you can hold and select
Nearby Connections to view distance, direction,

and pace or speed information for other
connections in the GroupTrack session.

Tips for GroupTrack Sessions

The GroupTrack feature allows you to keep track
of other connections in your group using LiveTrack
directly on the screen. All members of the group must
be your connections in your Garmin Connect account.

y Start your activity outside using GPS.
y Pair your Forerunner device with your smartphone

using Bluetooth technology.

y In the Garmin Connect Mobile app, from the

settings menu, select Connections to update the
list of connections for your GroupTrack session.

y Make sure all of your connections pair to their

smartphones and start a LiveTrack session in the
Garmin Connect app.

y Make sure all your connections are in range (40 km

or 25 mi.).

y During a GroupTrack session, scroll to the map to

view your connections (Adding a Map to an Activity,

page38).

Music

NOTICE

There is a 7-day limit on the license for offline
music downloaded to your watch. We recommend
reconnecting your watch to the internet every 7 days
to renew your license so that you can continue to
make use of third-party offline music services.

The copyright of music provided by third-party music
services are owned by the record companies. The
record companies license the music tracks or albums
to third-party music services with a time limit, and
the music license must be periodically updated and
renewed. If you often listen to downloaded music
offline, you will need to reconnect your watch to the
internet every 7 days (via Wi-Fi or Garmin Connect
Mobile) so that you can continue to make use of third­party offline music services.

You can download audio content to your device from
your computer or from a third-party provider, so you
can listen when your smartphone is not nearby. To
listen to audio content stored on your device, you must
connect headphones with Bluetooth technology.

You can use the music controls to control music
playback on your smartphone or to play music stored
on your device.

Connecting to a Third-Party Provider

Before you can download music or other audio files to
your compatible watch from a supported third-party
provider, you must connect to the provider using the
Garmin Connect app.

1 From the Garmin Connect app, select or .
2 Select Garmin Devices, and select your device.
3 Select Music.
4 Select an option:

• To connect to an installed provider, select a
provider, and follow the on-screen instructions.

• To connect to a new provider, select Get Music
Apps, locate a provider, and follow the on-screen
instructions.

Spotify

Spotify is a digital music service that gives you access
to millions of songs.

TIP: Spotify integration requires the Spotify application
be installed on your mobile phone. A compatible
mobile digital device and premium subscription is
required, where available. Go to Garmin.com.sg.

This product incorporates Spotify software which
is subject to third party licenses found here: https://

developer.spotify.com/legal/third-party-licenses.

Soundtrack every journey with Spotify. Play songs and
artists you love, or let Spotify entertain you.

®

Downloading Audio Content from Spotify

Before you can download audio content from Spotify,
you must connect to a WiFi network (Connecting to a

WiFi Network, page27).

1 Hold DOWN from any screen to open the music

controls.

2 Hold UP.
3 Select Music Providers > Spotify.
4 Select Add music & podcasts.
5 Select a playlist or other item to download to the

device.
NOTE: Downloading audio content can drain the

battery. You may need to connect the device to an
external power source if the remaining battery life
is insufficient.

The selected playlists and other items are
downloaded to the device.

Downloading Personal Audio Content

Before you can send your personal music to
your device, you must install the Garmin Express
application on your computer (Garmin.com.sg/express).

You can load your personal audio files, such as .mp3
and .aac files, to a Forerunner device from your
computer.

1 Connect the device to your computer using the

28 Music

included USB cable.

2 On your computer, open the Garmin Express

application, select your device, and select Music.
TIP: For Windows® computers, you can select

and browse to the folder with your audio files. For
Apple® computers, the Garmin Express application
uses your iTunes® library.

3 In the My Music or iTunes Library list, select an

audio file category, such as songs or playlists.

4 Select the checkboxes for the audio files, and

select Send to Device.

5 If necessary, in the Forerunner list, select a

category, select the checkboxes, and select

Remove From Device to remove audio files.

Listening to Music

Select to restart the current audio file.
Select twice to skip to the previous audio

file in the playlist.
Hold to rewind through the current audio

file.

Select to change the repeat mode.

Select to change the shuffle mode.

Controlling Music Playback on a Connected Smartphone

1 On your smartphone, start playing a song or playlist.
2 On your Forerunner device, hold DOWN from any

screen to open the music controls.

3 Select Music Providers > Control Phone.

1 Hold DOWN from any screen to open the music

controls.

2 Connect your headphones with Bluetooth

technology (Connecting Headphones using Bluetooth

Technology, page29).

3 Hold .
4 Select Music Providers, and select an option:

• To listen to music downloaded to the watch
from your computer, select My Music
(Downloading Personal Audio Content, page28).

• To listen to music from your smartphone, select
Control Phone.

• To listen to music from a third-party provider,
select the name of the provider.

5 Select to open the music playback controls.

Music Playback Controls

Select to manage content from some third-

Manage

party providers.

Select to browse the audio files and
playlists for the selected source.

Select to adjust the volume.

Select to play and pause the current audio
file.

Select to skip to the next audio file in the
playlist.

Hold to fast forward through the current
audio file.

Connecting Headphones using Bluetooth Technology

To listen to music loaded onto your Forerunner device,
you must connect headphones using Bluetooth
technology.

1 Bring the headphones within 2 m (6.6 ft.) of your

device.

2 Enable pairing mode on the headphones.
3 Hold .
4 Select Settings > Music > Headphones > Add New.
5 Select your headphones to complete the pairing

process.

Garmin Pay

The Garmin Pay feature allows you to use your watch
to pay for purchases in participating stores using
credit or debit cards from a participating financial
institution.

Setting Up Your Garmin Pay Wallet

You can add one or more participating credit or
debit cards to your Garmin Pay wallet. Go to garmin.

com/garminpay/banks to find participating financial

institutions.

1 From the Garmin Connect app, select or .
2 Select Garmin Devices, and select your Forerunner

device.

3 Select Garmin Pay > Create Your Wallet.
4 Follow the on-screen instructions.

Paying for a Purchase Using Your Watch

Before you can use your watch to pay for purchases,
you must set up at least one payment card.

You can use your watch to pay for purchases in a
participating store.

1 Hold LIGHT.

Garmin Pay 29

2 Select Wallet.
3 Enter your four-digit passcode.

NOTE: If you enter your passcode incorrectly three

times, your wallet locks, and you must reset your
passcode in the Garmin Connect Mobile app.

Your most recently used payment card appears.

4 If you have added multiple cards to your Garmin

Pay wallet, select DOWN to change to another card
(optional).

5 Within 60 seconds, hold your watch near the

payment reader, with the watch facing the reader.
The watch vibrates and displays a check mark

when it is finished communicating with the reader.

6 If necessary, follow the instructions on the card

reader to complete the transaction.

TIP: After you successfully enter your passcode,
you can make payments without a passcode for 24
hours while you continue to wear your watch. If you
remove the watch from your wrist or disable heart rate
monitoring, you must enter the passcode again before
making a payment.

Adding a Card to Your Garmin Pay Wallet

You can add up to ten credit or debit cards to your
Garmin Pay wallet.

1 From the Forerunner device page in the Garmin

Connect Mobile app, select Garmin Pay > .

2 Follow the on-screen instructions to enter the card

information and add the card to your wallet.

After the card is added, you can select the card on your
watch when you make a payment.

The card must be active to make purchases
using your Forerunner device.

• To temporarily suspend all cards in your wallet,
select Suspend Wallet.
You cannot pay using your Forerunner device
until you unsuspend at least one card using the
app.

• To unsuspend your suspended wallet, select
Unsuspend Wallet.

• To delete a specific card, select the card, and
select Delete.
The card is completely deleted from your wallet.
If you want to add this card to your wallet in
the future, you must enter the card information
again.

• To delete all cards in your wallet, select Delete
Wallet.
Your Garmin Pay wallet and all the card
information associated with it are deleted. You
cannot pay using your Forerunner device until
you create a new wallet and add a card.

Changing Your Garmin Pay Passcode

You must know your current passcode to change it.
Your passcode cannot be recovered. If you forget your
passcode, you must delete your wallet, create a new
one, and reenter your card information.

You can change the passcode required to access your
Garmin Pay wallet on your Forerunner device.

1 From the Forerunner device page in the Garmin

Connect Mobile app, select Garmin Pay > Reset

Passcode.

2 Follow the on-screen instructions.

The next time you pay using your Forerunner device,
you must enter the new passcode.

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.

Managing Your Garmin Pay Wallet

You can view detailed information about each of your
payment cards, and you can suspend, activate, or
delete a card. You can also suspend or delete your
whole Garmin Pay wallet.

NOTE: In some countries, participating financial
institutions may restrict the wallet features.

1 From the Forerunner device page in the Garmin

Connect Mobile app, select Garmin Pay > Manage

Your Wallet.

2 Select an option:

• To suspend a specific card, select the card, and
select Suspend.

30 History

Using History

History contains previous activities you have saved on
your device.

1 From the watch face, hold .
2 Select History > Activities.
3 Select an activity.
4 Select an option:

• To view additional information about the activity,
select All Stats.

• To view the impact of the activity on your
aerobic and anaerobic fitness, select Training
Effect (About Training Effect, page18).

• To view your time in each heart rate zone, select

Heart Rate (Viewing Your Time in Each Heart Rate

Zone, page31).

• To select a lap and view additional information
about each lap, select Laps.

• To select an exercise set and view additional
information about each set, select Sets.

• To view the activity on a map, select Map.

• To view an elevation plot for the activity, select
Elevation Plot.

• To delete the selected activity, select Delete.

Multisport History

Your device stores the overall multisport summary of
the activity, including overall distance, time, calories,
and optional accessory data. Your device also
separates the activity data for each sport segment
and transition so you can compare similar training
activities and track how quickly you move through the
transitions. Transition history includes distance, time,
average speed, and calories.

Viewing Your Time in Each Heart Rate Zone

Viewing your time in each heart rate zone can help you
adjust your training intensity.

1 From the watch face, hold .
2 Select History > Activities.
3 Select an activity.
4 Select Heart Rate.

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,
swims, hikes, triathlons, and more. To sign up for a free
account, go to connect.Garmin.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,
cadence, running dynamics, an overhead map view,
pace and speed charts, and customizable reports.

NOTE: Some data requires an optional accessory
such as a heart rate monitor.

Viewing Data Totals

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

1 From the watch face, hold .
2 Select History > Totals.
3 If necessary, select an activity.
4 Select an option to view weekly or monthly totals.

Using the Odometer

The odometer automatically records the total distance
traveled, elevation gained, and time in activities.

1 Hold .
2 Select History > Totals > Odometer.
3 Select UP or DOWN to view odometer totals.

Deleting History

1 Hold .
2 Select History > Options.
3 Select an option:

• 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.

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.

Access the Connect IQ store: You can download apps,

watch faces, data fields, and widgets.

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. You can
also install device software updates and manage your

History 31

Connect IQ apps.

1 Connect the device to your computer using the

USB cable.

2 Go to Garmin.com.sg/express.
3 Download and install the Garmin Express

application.

4 Open the Garmin Express application, and select

Add Device.

5 Follow the on-screen instructions.

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.

1 Open the Garmin drive or volume.
2 If necessary, open a folder or volume.
3 Select a file.
4 Press the Delete key on your keyboard.

NOTE: Mac operating systems provide limited

support for MTP file transfer mode. You must open
the Garmin drive on a Windows operating system.
You should use the Garmin Express application to
remove music files from your device.

Navigation

You can use the GPS navigation features on your
device to view your path on a map, save locations, and
find your way home.

example, if the original course was completed in 30
minutes, you can race against a Virtual Partner trying
to complete the course in under 30 minutes.

Creating and Following a Course on Your Device

1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Navigate > Courses > Create New.
5 Enter a name for the course, and select .
6 Select Add Location.
7 Select an option.
8 If necessary, repeat steps 4 and 5.
9 Select Done > Do Course.

Navigation information appears.

10 Select START to begin navigation.

Creating a Round-Trip Course

The device can create a round-trip course based on a
specified distance and direction of navigation.

1 From the watch face, select START.
2 Select Run or Bike.
3 Hold .
4 Select Navigation > Round-Trip Course.
5 Enter the total distance for the course.
6 Select a direction heading.

The device creates up to three courses. You can
select DOWN to view the courses.

7 Select START to select a course.
8 Select an option:

• To begin navigation, select Go.

• To view the course on the map and pan or zoom
the map, select Map.

• To view a list of turns in the course, select Turn
By Turn.

• To view an elevation plot of the course, select
Elevation Plot.

• To save the course, select Save.

• To view a list of ascents in the course, select

View Climbs.

Saving Your Location

You can save your current location to navigate back to
it later.

Courses

You can send a course from your Garmin Connect
account to your device. After it is saved to your device,
you can navigate the course on your device.

You can follow a saved course simply because it is a
good route. For example, you can save and follow a
bike friendly commute to work.

You can also follow a saved course, trying to match
or exceed previously set performance goals. For

32 Navigation

NOTE: You can add options to the controls menu.

1 Hold LIGHT.
2 Select Save Location.
3 Follow the on-screen instructions.

Editing Your Saved Locations

You can delete a saved location or edit its name,
elevation, and position information.

1 From the watch face, select START > Navigate >

Saved Locations.

2 Select a saved location.
3 Select an option to edit the location.

Projecting a Waypoint

or interesting. Points of interest are organized by
category and can include popular travel destinations
such as gas stations, restaurants, hotels, and
entertainment venues.

You can create a new location by projecting the
distance and bearing from your current location to a
new location.

1 If necessary, select START > Add > Project Wpt. to

add the project waypoint app to the apps list.

2 Select Yes to add the app to your list of favorites.
3 From the watch face, select START > Project Wpt�.
4 Select UP or DOWN to set the heading.
5 Select START.
6 Select DOWN to select a unit of measure.
7 Select UP to enter the distance.
8 Select START to save.

The projected waypoint is saved with a default name.

Navigating to a Destination

You can use your device to navigate to a destination or
follow a course.

1 From the watch face, select START > Navigate.
2 Select a category.
3 Respond to the on-screen prompts to choose a

destination.

4 Select Go To.

Navigation information appears.

5 Select START to begin navigation.

Navigating to a Point of Interest

If the map data installed on your device includes
points of interest, you can navigate to them.

1 From the watch face, select START.
2 Select an activity.
3 Hold .
4 Select Navigation > Points of Interest, and select a

category.
A list of points of interest near your current

location appears.

5 If necessary, select an option:

• To search near a different location, select
Search Near, and select a location.

• To search for a point of interest by name, select
Spell Search, enter a name, select Search Near,
and select a location.

6 Select a point of interest from the search results.
7 Select Go.

Navigation information appears.

8 Select START to begin navigation.

Points of Interest

A point of interest is a place that you may find useful

Navigating with Sight ‘N Go

You can point the device at an object in the distance,
such as a water tower, lock in the direction, and then
navigate to the object.

1 From the watch face, select START > Navigate >

Sight ‘N Go.

2 Point the top of the watch at an object, and select

START.

Navigation information appears.

3 Select START to begin navigation.

Navigating to Your Starting Point During an Activity

You can navigate back to the starting point of your
current activity in a straight line or along the path you
traveled. This feature is available only for activities
that use GPS.

1 During an activity, select STOP > Back to Start.
2 Select an option:

• To navigate back to the starting point of your
activity along the path you traveled, select
TracBack.

• If you do not have a supported map or are using
direct routing, select Route to navigate back to
the starting point of your activity in a straight
line.

• If you are not using direct routing, select Route
to navigate back to the starting point of your
activity using turn-by-turn directions.

Your current location 1 , the track to follow 2 , and
your destination 3 appear on the map.

Navigating to the Starting Point of Your Last Saved Activity

You can navigate back to the starting point of your last
saved activity in a straight line or along the path you
traveled. This feature is available only for activities
that use GPS.

1 Select START > Navigate > Activities.
2 Select your last saved activity.

Navigation 33

3 Select Back to Start.
4 Select an option:

• To navigate back to the starting point of your
activity along the path you traveled, select
TracBack.

• To navigate back to the starting point of your
activity in a straight line, select Route.

5 Select DOWN to view the compass (optional). The

arrow points toward your starting point.

Marking and Starting Navigation to a Man Overboard Location

You can save a man overboard (MOB) location, and
automatically start navigation back to it.

TIP: You can customize the hold function of the keys
to access the MOB function (Customizing the Hot Keys,

page43).

From the watch face, select START > Navigate >
Last MOB. Navigation information appears.

Stopping Navigation

1 During an activity, hold .
2 Select Stop Navigation.

Map

represents your location on the map. Location
names and symbols appear on the map. When you are
navigating to a destination, your route is marked with a
line on the map.

y Map navigation (Panning and Zooming the Map,

page34)

y Map settings (Map Settings, page35)

Viewing the Map

1 Start an outdoor activity.
2 Select UP or DOWN to scroll to the map screen.
3 Hold , and select an option:

• To pan or zoom the map, select Pan/Zoom.
TIP: You can select START to toggle between

panning up and down, panning left and right,
or zooming. You can hold START to select the
point indicated by the crosshairs.

• To see nearby points of interest and waypoints,
select Around Me.

Saving or Navigating to a Location on the Map

You can select any location on the map. You can save
the location or start navigating to it.

1 From the map, hold .
2 Select Pan/Zoom.

Controls and crosshairs appear on the map.

3 Pan and zoom the map to center the location in the

crosshairs.

4 Hold START to select the point indicated by the

crosshairs.

5 If necessary, select a nearby point of interest.
6 Select an option:

• To start navigating to the location, select Go.

• To save the location, select Save Location.

• To view information about the location, select

Review.

Navigating with the Around Me Feature

You can use the around me feature to navigate to
nearby points of interest and waypoints.

NOTE: The map data installed on your device must
include points of interest to navigate to them.

1 From the map, hold .
2 Select Around Me.

Icons indicating points of interest and waypoints
appear on the map.

3 Select UP or DOWN to highlight a section of the

map.

4 Select STOP.

A list of points of interest and waypoints in the
highlighted map section appear.

5 Select STOP to select a location.
6 Select an option:

• To start navigating to the location, select Go.

• To view the location on the map, select Map.

• To save the location, select Save Location.

• To view information about the location, select

Review.

Panning and Zooming the Map

1 While navigating, select UP or DOWN to view the

map.

2 Hold .
3 Select Pan/Zoom.
4 Select an option:

• To toggle between panning up and down,
panning left and right, or zooming, select
START.

• To pan or zoom the map, select UP and DOWN.

• To quit, select BACK.

34 Navigation

Map Settings

You can customize how the map appears in the map
app and data screens.

From the watch face, hold , and select Settings > Map.
Orientation: Sets the orientation of the map. The North

Up option shows north at the top of the screen.
The Track Up option shows your current direction
of travel at the top of the screen.

User Locations: Shows or hides saved locations on the

map.

Auto Zoom: Automatically selects the zoom level for

optimal use of your map. When disabled, you must
zoom in or out manually.

Lock on Road: Locks the position icon, which

represents your position on the map, onto the
nearest road.

Track Log: Shows or hides the track log, or the path

you have traveled, as a colored line on the map.

Track Color: Changes the track log color.
Detail: Sets the amount of detail shown on the map.

Showing more detail may cause the map to redraw
more slowly.

Marine: Sets the map to display data in marine mode.
Draw Segments: Shows or hides segments, as a

colored line on the map.

Draw Contours: Shows or hides contour lines on the

map.

Altimeter and Barometer

The device contains an internal altimeter and
barometer. The device collects elevation and pressure
data continuously, even in low-power mode. The
altimeter displays your approximate elevation based
on pressure changes. The barometer displays
environmental pressure data based on the fixed
elevation where the altimeter was most recently
calibrated (Altimeter Settings, page42). To open the
altimeter or barometer settings quickly, select START
from the altimeter or barometer widgets.

Compass

The device has a 3-axis compass with automatic
calibration. The compass features and appearance
change depending on your activity, whether GPS
is enabled, and whether you are navigating to a
destination. You can change the compass settings
manually (Compass Settings, page42). To open the
compass settings quickly, you can select START from
the compass widget.

Navigation Settings

You can customize the map features and appearance
when navigating to a destination.

Customizing Map Features

1 Hold .
2 Select Settings > Navigation > Data Screens.
3 Select an option:

• Select Map to turn on or off the map.

• Select Guide to turn on or off the guide screen
that displays the compass bearing or course to
follow while navigating.

• Select Elevation Plot to turn on or off the
elevation plot.

• Select a screen to add, remove, or customize.

Course Pointer

The course pointer is most useful when you are
navigating to your destination in a straight line, such
as when you are navigating on water. It can help you
navigate back to the course line when you go off­course to avoid obstacles or hazards.

The course pointer 1 indicates your relationship to
the course line leading to the destination. The course
deviation indicator (CDI) 2 provides the indication of
drift (right or left) from the course. The dots 3 tell you
how far off course you are.

Setting Up a Heading Bug

You can set up a heading indicator to display on your
data pages while navigating. The indicator points to
your target heading.

1 Hold .
2 Select Settings > Navigation > Heading Bug.

Setting Navigation Alerts

You can set alerts to help you navigate to your
destination.

1 Hold .
2 Select Settings > Navigation > Alerts.
3 Select an option:

• To set an alert for a specified distance from your
final destination, select Final Distance.

• To set an alert for the estimated time remaining
until you reach your final destination, select
Final ETE.

• To set an alert when you stray from the course,
select Off Course.

• To enable turn-by-turn navigation prompts,
select Turn Prompts.

Navigation 35

4 If necessary, select Status to turn on the alert.
5 If necessary, enter a distance or time value, and

select .

Wireless Sensors

Your device can be used with wireless ANT+ or
Bluetooth sensors. For more information about
compatibility and purchasing optional sensors, go to

Garmin.com.sg/buy.

Pairing Your Wireless Sensors

The first time you connect a wireless sensor to your
device using ANT+ or Bluetooth 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.

NOTE: If a heart rate monitor was bundled with your
device, the included heart rate monitor is already
paired with your device.

1 If you are pairing a heart rate monitor, put on

the heart rate monitor (Putting On the Heart Rate

Monitor, page13).

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

2 Bring the device within 3 m (10 ft.) of the sensor.

NOTE: Stay 10 m (33 ft.) away from other wireless

sensors while pairing.

3 Hold .
4 Select Settings > Sensors and Accessories > Add

New.

5 Select an option:

• 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 Wireless

Sensors, page36).

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.

1 Install your foot pod according to the accessory

instructions.

2 Select a running activity.
3 Go for a run.

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 Wireless Sensors, page36).

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.

1 Stand outside for 5 minutes with a clear view of

the sky.

2 Start a running activity.
3 Run on a track without stopping for 10 minutes.
4 Stop your activity, and save it.

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

Wireless Sensors, page36).

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.

1 From the watch face, hold .
2 Select Settings > Sensors and Accessories.
3 Select your foot pod.
4 Select Cal� Factor > Set Value.
5 Adjust the calibration factor:

• 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 Wireless Sensors, page36).

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

1 Hold .

36 Wireless Sensors

2 Select Sensors and Accessories.
3 Select your foot pod.
4 Select Speed or Distance.
5 Select an option:

• 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.

where it is exposed to ambient air, and therefore,
provides a consistent source of accurate temperature
data. You must pair the tempe with your device to
display temperature data from the tempe.

Customizing Your Device

Customizing Your Activity List

Using an Optional Bike Speed or Cadence Sensor

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

y Pair the sensor with your device (Pairing Your

Wireless Sensors, page36).

y Set your wheel size (Wheel Size and Circumference,

page55).

y Go for a ride (Starting an Activity, page2).

Training with Power Meters

y Go to Garmin.com.sg/buy for a list of ANT+ sensors

that are compatible with your device (such as
Vector).

y For more information, see the owner’s manual for

your power meter.

y Adjust your power zones to match your goals and

abilities (Setting Your Power Zones, page10).

y Use range alerts to be notified when you reach a

specified power zone (Setting an Alert, page39).

y Customize the power data fields (Customizing the

Data Screens, page38).

Using Electronic Shifters

Before you can use compatible electronic shifters,
such as Shimano® Di2™ shifters, you must pair
them with your device (Pairing Your Wireless Sensors,

page36). You can customize the optional data

fields (Customizing the Data Screens, page38). The
Forerunner device displays current adjustment values
when the sensor is in adjustment mode.

Situational Awareness

Your Forerunner device can be used with the Varia
Vision device, Varia smart bike lights, and rearview
radar to improve situational awareness. See the
owner’s manual for your Varia device for more
information.

NOTE: You may need to update the Forerunner
software before pairing Varia devices (Updating the

Software Using the Garmin Connect App, page48).

tempe

The tempe is an ANT+ wireless temperature sensor.
You can attach the sensor to a secure strap or loop

1 From the watch face, hold .
2 Select Settings > Activities & Apps.
3 Select an option:

• Select an activity to customize the settings, set
the activity as a favorite, change the order of
appearance, and more.

• Select Add Apps to add more activities or create
custom activities.

Customizing the Widget Loop

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

1 From the watch face, hold .
2 Select Settings > Widgets.
3 Select a widget.
4 Select an option:

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

• Select Remove to remove the widget from the
widget loop.

5 Select Add Widgets.
6 Select a widget.

The widget is added to the widget loop.

Activities and App Settings

These settings allow you to customize each preloaded
activity app based on your needs. For example, you
can customize data pages and enable alerts and
training features. Not all settings are available for all
activity types.

Hold , select Settings > Activities & Apps, select an
activity, and select the activity settings.

3D Distance: Calculates your distance traveled

using your elevation change and your horizontal
movement over ground.

3D Speed: Calculates your speed using your elevation

change and your horizontal movement over ground
(3D Speed and Distance, page40).

Accent Color: Sets the accent color of each activity to

help identify which activity is active.

Alerts: Sets the training or navigation alerts for the

activity.

Auto Climb: Enables the device to detect elevation

changes automatically using the built-in altimeter.

Auto Lap: Sets the options for the Auto Lap® feature

Customizing Your Device 37

(Auto Lap, page40).

Auto Pause: Sets the device to stop recording data

when you stop moving or when you drop below a
specified speed (Enabling Auto Pause, page40).

Auto Run: Enables the device to detect ski runs

automatically using the built-in accelerometer.

Auto Scroll: Enables you to move through all of the

activity data screens automatically while the timer
is running (Using Auto Scroll, page40).

Auto Set: Enables the device to start and stop exercise

sets automatically during a strength training
activity.

Background Color: Sets the background color of each

activity to black or white.

ClimbPro: Displays ascent planning and monitoring

screens while navigating.

Countdown Start: Enables a countdown timer for pool

swimming intervals.

Data Screens: Enables you to customize data

screens and add new data screens for the activity
(Customizing the Data Screens, page38).

GPS: Sets the mode for the GPS antenna. Using

the GPS + GLONASS or GPS + GALILEO options
provides increased performance in challenging
environments and faster position acquisition.
Using the GPS and another satellite together can
reduce battery life more than using the GPS option
only.

Using the UltraTrac option records track points and
sensor data less frequently (UltraTrac, page41).

Lock Keys: Locks the keys during multisport activities

to prevent accidental key presses.

Map: Sets the display preferences for the map data

screen for the activity (Activity Map Settings,

page39).

Metronome: Plays tones at a steady rhythm to help

you improve your performance by training at a
faster, slower, or more consistent cadence (Using

the Metronome, page8).

Pool Size: Sets the pool length for pool swimming.
Power Save Timeout: Sets the power-save timeout

options for the activity (Power Save Timeout

Settings, page41).

Rename: Sets the activity name.
Repeat: Enables the Repeat option for multisport

activities. For example, you can use this option for
activities that include multiple transitions, such as
a swimrun.

Restore Defaults: Allows you to reset the activity

settings.

Routing: Sets the preferences for calculating routes for

the activity (Routing Settings, page39).

Scoring: Enables or disables scorekeeping

automatically when you start a round of golf. The

Always Ask option prompts you when you begin a
round.

Segment Alerts: Enables prompts that alert you to

approaching segments.

Stat Tracking: Enables statistics tracking while playing

golf.

Stroke Detect�: Enables stroke detection for pool

swimming.

Transitions: Enables transitions for multisport

activities.

Customizing the Data Screens

You can show, hide, and change the layout and content
of data screens for each activity.

1 Hold .
2 Select Settings > Activities & Apps.
3 Select the activity to customize.
4 Select the activity settings.
5 Select Data Screens.
6 Select a data screen to customize.
7 Select an option:

• Select Layout to adjust the number of data
fields on the data screen.

• Select a field to change the data that appears in
the field.

• Select Reorder to change the location of the
data screen in the loop.

• Select Remove to remove the data screen from
the loop.

8 If necessary, select Add New to add a data screen

to the loop.
You can add a custom data screen, or select one of

the predefined data screens.

Adding a Map to an Activity

You can add the map to the data screens loop for an
activity.

1 From the watch face, hold .
2 Select Settings > Activities & Apps.
3 Select the activity to customize.
4 Select the activity settings.
5 Select Data Screens > Add New > Map.

Alerts

You can set alerts for each activity, which can help
you to train toward specific goals, to increase your
awareness of your environment, and to navigate to
your destination. Some alerts are available only for
specific activities. There are three types of alerts:
event alerts, range alerts, and recurring alerts.

Event alert: An event alert notifies you once. The event

is a specific value. For example, you can set the
device to alert you when you reach a specified
elevation.

Range alert: A range alert notifies you each time the

38 Customizing Your Device

device is above or below a specified range of
values. For example, you can set the device to alert
you when your heart rate is below 60 beats per
minute (bpm) and over 210 bpm.

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.

Alert Name Alert Type Description

Cadence Range

Calories

Custom

Distance Recurring

Elevation Range

Heart Rate Range

Pace Range

Power Range

Proximity Event

Run/Walk Recurring

Speed Range

Stroke
Rate

Time

Setting an Alert

1 Hold .
2 Select Settings > Activities & Apps.
3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Alerts.
6 Select an option:

• Select Add New to add a new alert for the
activity.

• Select the alert name to edit an existing alert.

7 If necessary, select the type of alert.

Event,
recurring

Event,
recurring

Range

Event,
recurring

You can set minimum and
maximum cadence values.

You can set the number of
calories.

You can select an existing
message or create a custom
message and select an alert
type.

You can set a distance
interval.

You can set minimum and
maximum elevation values.

You can set minimum and
maximum heart rate values
or select zone changes.
See About Heart Rate Zones,

page9 and Heart Rate
Zone Calculations, page9.

You can set minimum and
maximum pace values.

You can set the high or low
power level.

You can set a radius from a
saved location.

You can set timed walking
breaks at regular intervals.

You can set minimum and
maximum speed values.

You can set high or low
strokes per minute.

You can set a time interval.

8 Select a zone, enter the minimum and maximum

values, or enter a custom value for the alert.

9 If necessary, turn on the alert.

For event and recurring alerts, a message appears
each time you reach the alert value. For range alerts, a
message appears each time you exceed or drop below
the specified range (minimum and maximum values).

Activity Map Settings

You can customize the appearance of the map data
screen for each activity.

Hold , select Settings > Activities & Apps, select an
activity, select the activity settings, and select Map.

Configure Maps: Shows or hides data from installed

map products.

Use Sys� Settings: Enables the device to use the

preferences from the system map settings.

Orientation: Sets the orientation of the map. The North

Up option shows north at the top of the screen.
The Track Up option shows your current direction
of travel at the top of the screen.

User Locations: Shows or hides saved locations on the

map.

Auto Zoom: Automatically selects the zoom level for

optimal use of your map. When disabled, you must
zoom in or out manually.

Lock on Road: Locks the position icon, which

represents your position on the map, onto the
nearest road.

Track Log: Shows or hides the track log, or the path

you have traveled, as a colored line on the map.

Track Color: Changes the track log color.
Detail: Sets the amount of detail shown on the map.

Showing more detail may cause the map to redraw
more slowly.

Marine: Sets the map to display data in marine mode.
Draw Segments: Shows or hides segments, as a

colored line on the map.

Draw Contours: Shows or hides contour lines on the

map.

Routing Settings

You can change the routing settings to customize the
way the device calculates routes for each activity.

Hold , select Settings > Activities & Apps, select an
activity, select the activity settings, and select Routing.

Activity: Sets an activity for routing. The device

calculates routes optimized for the type of activity
you are doing.

Popularity Routing: Calculates routes based on the

most popular runs and rides from Garmin Connect.

Courses: Sets how you navigate courses using the

device. Use the Follow Course option to navigate a
course exactly as it appears, without recalculating.
Use the Use Map option to navigate a course using

Customizing Your Device 39

routable maps, and recalculate the route if you
stray from the course.

Calculation Method: Sets the calculation method to

minimize the time, distance, or ascent in routes.

Avoidances: Sets the road or transportation types to

avoid in routes.

Type: Sets the behavior of the pointer that appears

during direct routing.

Auto Lap

Marking Laps by Distance

You can use Auto Lap to mark a lap at a specific
distance automatically. This feature is helpful for
comparing your performance over different parts of an
activity (for example, every 1 mile or 5 kilometers).

1 Hold .
2 Select Settings > Activities & Apps.
3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Auto Lap.
6 Select an option:

• Select Auto Lap to turn Auto Lap on or off.

• Select Auto Distance to adjust the distance
between laps.

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 (System

Settings, page43).

If necessary, you can customize the data pages to
display additional lap data (Customizing the Data

Screens, page38).

Customizing the Lap Alert Message

You can customize one or two data fields that appear
in the lap alert message.

1 Hold .
2 Select Activities & Apps.
3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Auto Lap > Lap Alert.
6 Select a data field to change it.
7 Select Preview (optional).

Enabling Auto Pause

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

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

1 Hold .
2 Select Settings > Activities & Apps.

3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Auto Pause.
6 Select an option:

• To pause the timer automatically when you stop
moving, select When Stopped.

• To pause the timer automatically when your
pace or speed drops below a specified level,
select Custom.

Enabling Auto Climb

You can use the auto climb feature to detect elevation
changes automatically. You can use it during activities
such as climbing, hiking, running, or biking.

1 Hold .
2 Select Settings > Activities & Apps.
3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Auto Climb > Status.
6 Select Always or When Not Navigating.
7 Select an option:

• Select Run Screen to identify which data screen
appears while running.

• Select Climb Screen to identify which data
screen appears while climbing.

• Select Invert Colors to reverse the display colors
when changing modes.

• Select Vertical Speed to set the rate of ascent
over time.

• Select Mode Switch to set how quickly the
device changes modes.

NOTE: The Current Screen option allows you to
automatically switch to the last screen you were
viewing before the auto climb transition occurred.

3D Speed and Distance

You can set 3D speed and distance to calculate your
speed or distance using both your elevation change
and your horizontal movement over ground. You
can use it during activities such as skiing, climbing,
navigating, hiking, running, or biking.

Using Auto Scroll

You can use the auto scroll feature to cycle through
all of the activity data screens automatically while the
timer is running.

1 Hold .
2 Select Settings > Activities & Apps.
3 Select an activity.

NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Auto Scroll.
6 Select a display speed.

40 Customizing Your Device

Changing the GPS Setting

By default, the device uses GPS to locate satellites.
For more information about GPS, go to Garmin.com.sg/

about-gps.

1 Hold .
2 Select Settings > Activities & Apps.
3 Select the activity to customize.
4 Select the activity settings.
5 Select GPS.
6 Select an option:

• Select Normal (GPS Only) to enable the default
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.

• Select UltraTrac to record track points and sensor
data less frequently (UltraTrac, page41)

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

page41).

GPS and Other Satellite Systems

The default satellite system setting is GPS. The GPS +
GLONASS or GPS + GALILEO options offer increased
performance in challenging environments and faster
position acquisition. Using GPS and another satellite
together can reduce battery life more quickly than
using GPS only.

UltraTrac

The UltraTrac feature is a GPS setting that records
track points and sensor data less frequently. Enabling
the UltraTrac feature increases battery life but
decreases the quality of recorded activities. You
should use the UltraTrac feature for activities that
demand longer battery life and for which frequent
sensor data updates are less important.

Power Save Timeout Settings

The timeout settings affect how long your device stays
in training mode, for example, when you are waiting
for a race to start. Hold , select Settings > Activities
& Apps, select an activity, and select the activity
settings. Select Power Save Timeout to adjust the
timeout settings for the activity.

Normal: Sets the device to enter low-power watch

mode after 5 minutes of inactivity.

Extended: Sets the device to enter low-power watch

mode after 25 minutes of inactivity. The extended
mode can result in shorter battery life between
charges.

Removing an Activity or App

1 From the watch face, hold .
2 Select Settings > Activities & Apps.
3 Select an activity.
4 Select an option:

• To remove an activity from your list of favorites,
select Remove from Favorites.

• To delete the activity from the apps list, select

Remove.

GroupTrack Settings

Hold , and select Settings > GroupTrack.
Show on Map: Enables you to view connections on the

map screen during a GroupTrack session.

Activity Types: Allows you to select which activity

types appear on the map screen during a
GroupTrack session.

Watch Face Settings

You can customize the appearance of the watch face
by selecting the layout, colors, and additional data.
You can also download custom watch faces from the
Connect IQ store.

Customizing the Watch Face

Before you can activate a Connect IQ watch face, you
must install a watch face from the Connect IQ store
(Connect IQ Features, page26).

You can customize the watch face information and
appearance, or activate an installed Connect IQ watch
face.

1 From the watch face, hold .
2 Select Watch Face.
3 Select UP or DOWN to preview the watch face

options.

4 Select Add New to scroll through additional pre-

loaded watch faces.

5 Select START > Apply to activate a pre-loaded

watch face or an installed Connect IQ watch face.

6 If using a pre-loaded watch face, select START >

Customize.

7 Select an option:

• To change the style of the numbers for the
analog watch face, select Dial.

• To change the style of the hands for the analog
watch face, select Hands.

• To change the style of the numbers for the
digital watch face, select Layout.

• To change the style of the seconds for the
digital watch face, select Seconds.

• To change the data that appears on the watch
face, select Additional Data.

• To add or change an accent color for the watch
face, select Accent Color.

• To change the background color, select Bkgd�

Customizing Your Device 41

Color.

• To save the changes, select Done.

Sensors Settings

Compass Settings

Hold , and select Settings > Sensors and Accessories
> Compass.

Calibrate: Allows you to manually calibrate the

compass sensor (Calibrating the Compass Manually,

page42).

Display: Sets the directional heading on the compass

to degrees or milliradians.

North Ref�: Sets the north reference of the compass

(Setting the North Reference, page42).

Mode: Sets the compass to use electronic-sensor data

only (On), a combination of GPS and electronic­sensor data when moving (Auto), or GPS data only
(Off).

Calibrating the Compass Manually

NOTICE

Calibrate the electronic compass outdoors. To
improve heading accuracy, do not stand near objects
that influence magnetic fields, such as vehicles,
buildings, and overhead power lines.

Your device was already calibrated at the factory,
and the device uses automatic calibration by default.
If you experience irregular compass behavior, for
example, after moving long distances or after extreme
temperature changes, you can manually calibrate the
compass.

1 Hold .
2 Select Sensors and Accessories > Compass >

Calibrate > Start.

3 Follow the on-screen instructions.

TIP: Move your wrist in a small figure eight motion

until a message appears.

Setting the North Reference

You can set the directional reference used in
calculating heading information.

1 Hold .
2 Select Settings > Sensors and Accessories >

Compass > North Ref��

3 Select an option:

• To set geographic north as the heading
reference, select True.

• To set the magnetic declination for your location
automatically, select Magnetic.

• To set grid north (000º) as the heading
reference, select Grid.

• To set the magnetic variation value manually,
select User, enter the magnetic variance, and
select Done.

Altimeter Settings

Hold , and select Settings > Sensors and Accessories
> Altimeter.

Calibrate: Allows you to manually calibrate the

altimeter sensor.

Elevation: Sets the units of measure for elevation.

Calibrating the Barometric Altimeter

Your device was already calibrated at the factory, and
the device uses automatic calibration at your GPS
starting point by default. You can manually calibrate
the barometric altimeter if you know the correct
elevation.

1 Hold .
2 Select Sensors and Accessories > Altimeter.
3 Select an option:

• To calibrate automatically from your GPS
starting point, select Auto Cal�, and select an
option.

• To enter the current elevation, select Calibrate.

Barometer Settings

Hold , and select Settings > Sensors and Accessories
> Barometer.

Calibrate: Allows you to manually calibrate the

barometer sensor.

Plot: Sets the time scale for the chart in the barometer

widget.

Watch Mode: Sets the sensor used in watch mode. The

Auto option uses both the altimeter and barometer
according to your movement. You can use the
Altimeter option when your activity involves
changes in altitude, or the Barometer option when
your activity does not involve changes in altitude.

Calibrating the Barometer

Your device was already calibrated at the factory, and
the device uses automatic calibration at your GPS
starting point by default. You can manually calibrate
the barometer if you know the correct elevation or the
correct sea level pressure.

1 Hold .
2 Select Sensors and Accessories > Barometer >

Calibrate�

3 Select an option:

• To enter the current elevation or sea level
pressure, select Yes.

• To calibrate automatically from the digital
elevation model, select Use DEM.

• To calibrate automatically from your GPS
starting point, select Use GPS.

Xero Location Settings

Hold , and select Settings > Sensors and Accessories
> XERO Locations.

Status: Enables the display of laser location

information from a compatible, paired Xero device.

42 Customizing Your Device

Share Mode: Allows you to share laser location

information publicly or broadcast it privately.

System Settings

Hold , and select Settings > System.
Language: Sets the language displayed on the device.
Time: Adjusts the time settings (Time Settings,

page43).

Backlight: Adjusts the backlight settings (Changing the

Backlight Settings, page43).

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

alerts, and vibrations.

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

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.

Hot Keys: Allows you to assign shortcuts to device

keys (Customizing the Hot Keys, page43).

Auto Lock: Allows you to lock the keys automatically

to prevent accidental key presses. Use the During
Activity option to lock the keys during a timed
activity. Use the Not During Activity option to
lock the keys when you are not recording a timed
activity.

Units: Sets the units of measure used on the device

(Changing the Units of Measure, page43).

Format: Sets general format preferences, such as the

pace and speed shown during activities, the start
of the week, and geographical position format and
datum options.

Data Recording: Sets how the device records activity

data. The Smart recording option (default) allows
for longer activity recordings. The Every Second
recording option provides more detailed activity
recordings, but may not record entire activities that
last for longer periods of time.

USB Mode: Sets the device to use MTP (media transfer

protocol) or Garmin mode when connected to a
computer.

Reset: Allows you to reset user data and settings

(Resetting All Default Settings, page48).

Software Update: Allows you to install software

updates downloaded using Garmin Express.

Time Settings

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

hour, 24- hour, or military format.

Set Time: Sets the time zone for the device. The Auto

option sets the time zone automatically based on
your GPS position.

Time: Allows you to adjust the time if it is set to the

Manual option.

Alerts: Allows you to set hourly alerts, as well as

sunrise and sunset alerts that sound a specific
number of minutes or hours before the actual
sunrise or sunset occurs.

Sync With GPS: Allows you to manually sync the time

with GPS when you change time zones, and to
update for daylight saving time.

Changing the Backlight Settings

1 From the watch face, hold .
2 Select Settings > System > Backlight.
3 Select During Activity or Not During Activity.
4 Select an option:

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

• Select Brightness to set the brightness level of
the backlight.

Customizing the Hot Keys

You can customize the hold function of individual keys
and combinations of keys.

1 Hold .
2 Select Settings > System > Hot Keys.
3 Select a key or combination of keys to customize.
4 Select a function.

Changing the Units of Measure

You can customize units of measure for distance, pace
and speed, elevation, weight, height, and temperature.

1 From the watch face. hold .
2 Select Settings > System > Units.
3 Select a measurement type.
4 Select a unit of measure.

Clocks

Setting an Alarm

You can set up to ten separate alarms. You can set
each alarm to sound once or to repeat regularly.

1 From the watch face, hold .
2 Select Alarm Clock > Add Alarm.
3 Select Time, and enter the alarm time.
4 Select Repeat, and select when the alarm should

repeat (optional).

5 Select Sounds, and select a type of notification

(optional).

6 Select Backlight > On to turn on the backlight with

the alarm.

7 Select Label, and select a description for the alarm

(optional).

Customizing Your Device 43

Deleting an Alarm

1 From the watch face, hold .
2 Select Alarm Clock.
3 Select an alarm.
4 Select Delete.

Starting the Countdown Timer

1 From any screen, hold LIGHT.
2 Select Timer.

NOTE: You may need to add this item to the

controls menu.

3 Enter the time.
4 If necessary, select Restart > On to automatically

restart the timer after it expires.

5 If necessary, select Sounds, and select a type of

notification.

6 Select Start Timer.

Using the Stopwatch

1 From any screen, hold LIGHT.
2 Select Stopwatch.

NOTE: You may need to add this item to the

controls menu.

3 Select START to start the timer.
4 Select LAP to restart the lap timer 1.

The total stopwatch time 2 continues running.

5 Select START to stop both timers.
6 Select OPTIONS.
7 Save the recorded time as an activity in your

history (optional).

Syncing the Time with GPS

Each time you turn on the device and acquire
satellites, the device automatically detects your
time zones and the current time of day. You can also
manually sync the time with GPS when you change
time zones, and to update for daylight saving time.

1 From the watch face, hold .
2 Select Settings > System > Time > Sync With GPS.
3 Wait while the device locates satellites (Acquiring

Satellite Signals, page48).

Setting the Time Manually

1 From the watch face, hold .

2 Select Settings > System > Time > Set Time >

Manual.

3 Select Time, and enter the time of day.

VIRB Remote

The VIRB remote function allows you to control your
VIRB action camera using your device. Go to Garmin.

com.sg/minisite/virb to purchase a VIRB action

camera.

Controlling a VIRB Action Camera

Before you can use the VIRB remote function, you
must enable the remote setting on your VIRB camera.
See the VIRB Series Owner’s Manual for more
information. You must also set the VIRB widget to be
shown in the widget loop (Customizing the Widget Loop,

page37).

1 Turn on your VIRB camera.
2 On your Forerunner watch, select UP or DOWN to

view the VIRB widget.

3 If necessary, select START to pair your Forerunner

watch with your VIRB camera.

4 Wait while your watch connects to your camera.
5 Select an option:

• To record video, select Start Recording.
The video counter appears on the Forerunner
screen.

• To take a photo while recording video, select
DOWN.

• To stop recording video, select STOP.

• To take a photo, select Take Photo.

• To take multiple photos in burst mode, select
Take Burst.

• To send the camera to sleep mode, select Sleep
Camera.

• To wake the camera from sleep mode, select
Wake Camera.

• To change video and photo settings, select

Settings.

Controlling a VIRB Action Camera During an Activity

Before you can use the VIRB remote function, you
must enable the remote setting on your VIRB camera.
See the VIRB Series Owner’s Manual for more
information. You must also set the VIRB widget to be
shown in the widget loop (Customizing the Widget Loop,

page37).

1 Turn on your VIRB camera.
2 On your Forerunner watch, select UP or DOWN to

view the VIRB widget.

3 If necessary, select START to pair your Forerunner

watch with your VIRB camera.

4 Wait while your watch connects to your camera.

When the camera is connected, a VIRB data screen
is automatically added to the activity apps.

44 Customizing Your Device

5 During an activity, select UP or DOWN to view the

VIRB data screen.

6 Hold .
7 Select VIRB Remote.
8 Select an option:

To control the camera using the activity timer,
select Settings > Recording Mode > Timer Start/
Stop�
NOTE: Video recording automatically starts and

stops when you start and stop an activity.

• To control the camera using the menu options,
select Settings > Recording Mode > Manual.

• To manually record video, select Start
Recording.
The video counter appears on the Forerunner
screen.

• To take a photo while recording video, select
DOWN.

• To manually stop recording video, select STOP.

• To take multiple photos in burst mode, select
Take Burst.

• To send the camera to sleep mode, select Sleep
Camera.

• To wake the camera from sleep mode, select

Wake Camera.

Device Information

Viewing Device Information

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

1 From the watch face, hold .
2 Select Settings > System > About.

or connecting to a computer. Refer to the cleaning
instructions in the appendix.

1 Plug the small end of the USB cable into the

charging port on your device.

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

charging port.

3 Charge the device completely.

Tips for Charging the Device

1 Connect the charger securely to the device to

charge it using the USB cable (Charging the Device,

page45).

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.

2 Remove the charger from the device after the

battery charge level reaches 100%.

Specifications

Viewing E-label Regulatory and Compliance Information

The label for this device is provided electronically. The
e-label may provide regulatory information, such as
identification numbers provided by the FCC or regional
compliance markings, as well as applicable product
and licensing information.

1 From the watch face, hold .
2 Select Settings > System > About.

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

Device Information 45

Forerunner Specifications

Battery type

Smartwatch
mode

GPS mode Up to 32 times

Battery life

Operating temperature
range

Charging temperature
range

Forerunner 945 Music
media storage

Water rating Swim, 5 ATM*

*The device withstands pressure equivalent to a depth of 50 m. For
more information, go to Garmin.com.sg/legal/waterrating.

Smartwatch
mode with
music

GPS mode
with music

Rechargeable, built-in
lithium-ion battery

Up to 14 days

Up to 14 times

Up to 10 times

From -20º to 45ºC (from -4º
to 113ºF)

From 0º to 45ºC (from 32º
to 113ºF)

Approximately 1000 songs

HRM-Swim Specifications and HRM-Tri Specifications

Battery type User-replaceable CR2032 (3 V)
HRM-Swim

battery life
HRM-Tri battery

life
Operating

temperature range
Water rating Swim, 5 ATM*

Up to 18 mo. (approximately 3
hr./wk.)

Up to 10 mo. for triathlon training
(approximately 1 hr./day)

From -10° to 50°C (from 14° to
122°F)

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.

3 Remove the cover and battery.
4 Wait 30 seconds.
5 Insert the new battery under the two plastic tabs 2

with the positive side facing up.
NOTE: Do not damage or lose the O-ring gasket.
The O-ring gasket should remain around the

outside of the raised plastic ring.

6 Replace the front cover and the four screws.

Observe the orientation of the front cover. The
raised screw 3 should fit in the matching raised
screw hole on the front cover.

NOTE: Do not overtighten.

7 Replace the sleeve.

After you replace the heart rate monitor battery, you
may need to pair it with the device again.

Changing the Bands

You can replace the bands with new Forerunner bands
or compatible QuickFit® bands.

1 Use the two screwdrivers to loosen the pins.

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

1 Wipe the device using a cloth dampened with a

mild detergent solution.

2 Wipe it dry
After cleaning, allow the device to dry completely.
TIP: For more information, go to Garmin.com.sg/legal/

fit-and-care.

Replacing the HRM-Swim Battery and the HRM­Tri Battery

1 Remove the sleeve 1 from the heart rate monitor

module.

2 Remove the pins.
3 Select an option:

• To install Forerunner bands, align the new
bands, and replace the pins using the two
screwdrivers.

• To install QuickFit bands, replace the pins, and
press the new bands into place.

2 Use a small Phillips (00) screwdriver to remove the

four screws on the front of the module.

46 Device Information

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.

y Wear the device on your non-dominant wrist.
y Carry the device in your pocket when pushing a

stroller or lawn mower.

y 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.

NOTE: Make sure the band is secure. The latch
should close over the watch pin.

Troubleshooting

Product Updates

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

sg/express). On your smartphone, install the Garmin

Connect app. This provides easy access to these
services for Garmin devices:

y Software updates
y Map updates
y Course updates
y Data uploads to Garmin Connect
y Product registration

Setting Up Garmin Express

1 Connect the device to your computer using a USB

cable.

2 Go to Garmin.com.sg/express.
3 Follow the on-screen instructions.

Getting More Information

y Go to Garmin.com.sg/buy for additional manuals,

articles, and software updates.

y Go to buy.garmin.com, or contact your Garmin

dealer for information about optional accessories
and replacement parts.

y Go to Garmin.com.sg/legal/atdisclaimer.

This is not a medical device. The pulse oximeter
feature is not available in all countries.

Activity Tracking

For more information about activity tracking accuracy,
go to Garmin.com.sg/legal/atdisclaimer.

My daily step count does not appear

The daily step count is reset every night at midnight.

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.

1 Select an option:

• Sync your step count with the Garmin Connect
application (Using Garmin Connect on Your

Computer, page31).

• Sync your step count with the Garmin Connect
app (Manually Syncing Data with Garmin Connect,

page25).

2 Wait while the device syncs your data.

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.

The floors climbed amount does not seem accurate

Your device uses an internal barometer to measure
elevation changes as you climb floors. A floor climbed
is equal to 3 m (10 ft.).

y Locate the small barometer holes on the back of

the device, near the charging contacts, and clean
the area around the charging contacts.

The barometer performance may be affected if the
barometer holes are obstructed. You can rinse the
device with water to clean the area.

After cleaning, allow the device to dry completely.

y Avoid holding handrails or skipping steps while

climbing stairs.

y In windy environments, cover the device with your

sleeve or jacket as strong gusts can cause erratic
readings.

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

Troubleshooting 47

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 Garmin.

com.sg/about-gps.

1 Go outdoors to an open area.

The front of the device should be oriented toward
the sky.

2 Wait while the device locates satellites.

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

Improving GPS Satellite Reception

y 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 Mobile
app using your Bluetooth enabled smartphone.

• Connect your device to your Garmin Connect
account using a WiFi wireless network.

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

y Take your device outside to an open area away

from tall buildings and trees.

y Remain stationary for a few minutes.

Restarting the Device

If the device stops responding, you may need to restart
it.

NOTE: Restarting the device may erase your data or
settings.

1 Hold for 15 seconds.

The device turns off.

2 Hold for one second to turn on the device.

Resetting All Default Settings

NOTE: This deletes all user-entered information and

activity history. If you have set up a Garmin Pay wallet,
restoring default settings also deletes the wallet from
your device.

You can reset all of the device settings to the factory
default values.

1 From the watch face, hold .
2 Select Settings > System > Reset.
3 Select an option:

• To reset all of the device settings to the factory
default values and save all activity information
and stored music, select Reset Default Settings.

• To delete all activities from your history, select

Delete All Activities.

• To reset all distance and time totals, select
Reset Totals.

• To reset the all of the device settings to the
factory default values and delete all activity
information and stored music, select Delete

Data and Reset Settings.

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23).

Sync your device with the Garmin Connect app
(Manually Syncing Data with Garmin Connect,

page25).

When new software is available, the Garmin
Connect app automatically sends the update to
your device.

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.

1 Connect the device to your computer using the

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

2 Follow the on-screen instructions.
3 Do not disconnect your device from the computer

during the update process.
NOTE: If you have already set up your device

with WiFi connectivity, Garmin Connect can
automatically download available software
updates to your device when it connects using
WiFi.

My device is in the wrong language

You can change the device language selection if you
have accidently selected the wrong language on the
device.

1 Hold .
2 Scroll down to the last item in the list, and select

START.
3 Select the first item in the list.
4 Use UP and DOWN to select your language.

Is my smartphone compatible with my device?

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

Go to Garmin.com.sg/ble for compatibility

information.

48 Troubleshooting

My phone will not connect to the device

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

y Turn off your smartphone and your device, and turn

them back on again.
y Enable Bluetooth technology on your smartphone.
y Update the Garmin Connect app to the latest

version.
y Remove your device from the Garmin Connect app

to retry the pairing process.

If you are using an Apple device, you should also

remove your device from the Bluetooth settings on

your smartphone.
y If you bought a new smartphone, remove your

device from the Garmin Connect app on the

smartphone you intend to stop using.
y Bring your smartphone within 10 m (33 ft.) of the

device.
y On your smartphone, open the Garmin Connect

app, select or , and select Garmin Devices >

Add Device to enter pairing mode.
y Select Menu > Settings > Phone > Pair Phone.

Maximizing Battery Life

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

y Reduce the backlight timeout (Changing the

Backlight Settings, page43).

y Reduce the backlight brightness.
y Turn off Bluetooth wireless technology when

you are not using connected features (Bluetooth

Connected Features, page24).

y When pausing your activity for a longer period of

time, use the Resume Later option (Stopping an

Activity, page2).

y Turn off activity tracking (Turning Off Activity

Tracking, page11).

y 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41).
y Limit the smartphone notifications the device

displays (Managing Notifications, page24).
y Stop broadcasting heart rate data to paired Garmin

devices (Broadcasting Heart Rate Data to Garmin®

Devices, page12).

y Turn off wrist-based heart rate monitoring (Turning

Off the Wrist-based Heart Rate Monitor, page12).

NOTE: Wrist-based heart rate monitoring is used to

calculate vigorous intensity minutes and calories

burned.
y Turn off the pulse oximeter feature (Turning Off the

Wrist-based Heart Rate Monitor, page12).

y Use UltraTrac GPS mode for your activity

(UltraTrac, page41).

y Select the Smart recording interval (System

Settings, page43).

The temperature reading is not accurate

Your body temperature affects the temperature
reading for the internal temperature sensor. To get
the most accurate temperature reading, you should
remove the watch from your wrist and wait 20 to 30
minutes.

You can also use an optional tempe external
temperature sensor to view accurate ambient
temperature readings while wearing the watch.

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.

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

while pairing.

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

heart rate monitor.
The heart rate monitor does not send or receive

data until you put it on.

3 Hold .
4 Select Settings > Sensors and Accessories > Add

New.

5 Select an option:

• 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.

Can I use my Bluetooth sensor with my watch?

The device is compatible with some Bluetooth
sensors. The first time you connect a sensor to your
Garmin device, 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.

1 Hold .
2 Select Settings > Sensors and Accessories > Add

New.

3 Select an option:

• Select Search All.

• Select your sensor type.
You can customize the optional data fields

(Customizing the Data Screens, page38).

Troubleshooting 49

My music cuts out or my headphones do not stay connected

When using a Forerunner device connected to
headphones using Bluetooth technology, the signal is
strongest when there is a direct line of sight between
the device and the antenna on the headphones.

y If the signal passes through your body, you may

experience signal loss or your headphones may

become disconnected.
y It is recommended to wear your headphones with

the antenna on the same side of your body as your

Forerunner device.

Appendix

Data Fields

%FTP: The current power output as a percentage of

functional threshold power.

% Heart Rate Reserve: The percentage of heart rate

reserve (maximum heart rate minus resting heart

rate).

10s Balance: The 10-second moving average of the

left/right power balance.

10s Power: The 10-second moving average of power

output.

24-Hour Maximum: The maximum temperature

recorded in the last 24 hours from a compatible

temperature sensor.

24-Hour Minimum: The minimum temperature

recorded in the last 24 hours from a compatible

temperature sensor.

30s Balance: The 30-second moving average of the

left/right power balance.

30s Power: The 30-second moving average of power

output.

3s Balance: The three-second moving average of the

left/ right power balance.

3s Power: The 3-second moving average of power

output.

500m Pace: The current rowing pace per 500 meters.
Aerobic Training Effect: The impact of the current

activity on your aerobic fitness level.

Ambient Pressure: The uncalibrated ambient pressure.
Anaerobic Training Effect: The impact of the current

activity on your anaerobic fitness level.

Average % Heart Rate Reserve: The average

percentage of heart rate reserve (maximum heart

rate minus resting heart rate) for the current

activity.

Average Ascent: The average vertical distance of

ascent since the last reset.

Average Cadence: Cycling. The average cadence for

the current activity.

Average Cadence: Running. The average cadence for

the current activity.

Average Descent: The average vertical distance of

descent since the last reset.

Average Distance Per Stroke: Swimming. The average

distance traveled per stroke during the current
activity.

Average Distance Per Stroke: Paddle sports. The

average distance traveled per stroke during the
current activity.

Average GCT Balance: The average ground contact

time balance for the current session.

Average Ground Contact Time: The average amount of

ground contact time for the current activity.

Average Heart Rate: The average heart rate for the

current activity.

Average Heart Rate %Max�: The average percentage of

maximum heart rate for the current activity.

Average Lap Time: The average lap time for the current

activity.

Average Left Power Phase: The average power phase

angle for the left leg for the current activity.

Average Nautical Speed: The average speed in knots

for the current activity.

Average Overall Speed: The average speed for the

current activity, including both moving and stopped
speeds.

Average Pace: The average pace for the current activity.
Average Power: The average power output for the

current activity.

Average Stride Length: The average stride length for

the current session.

Average Stroke Rate: Paddle sports. The average

number of strokes per minute (spm) during the
current activity.

Average Strokes Per Length: The average number of

strokes per pool length during the current activity.

Average Swolf: The average swolf score for the current

activity. Your swolf score is the sum of the time
for one length plus the number of strokes for that
length (Swim Terminology, page3). In open
water swimming, 25 meters is used to calculate
your swolf score.

Average Vertical Oscillation: The average amount of

vertical oscillation for the current activity.

Average Vertical Ratio: The average ratio of vertical

oscillation to stride length for the current session.

Avg� Left Peak Power Phase: The average power phase

peak angle for the left leg for the current activity.

Avg� Moving Speed: The average speed when moving

for the current activity.

Avg� Platform Center Offset: The average platform

center offset for the current activity.

Avg� Right Peak Power Phase: The average power

50 Appendix

phase peak angle for the right leg for the current

activity.

Avgerage Speed: The average speed for the current

activity.

Balance: The current left/right power balance.
Barometric Pressure: The current calibrated

environmental pressure.

Battery Level: The remaining battery power.
Bearing: The direction from your current location to a

destination. You must be navigating for this data

to appear.

Cadence: Cycling. The number of revolutions of the

crank arm. Your device must be connected to a

cadence accessory for this data to appear.

Cadence: Running. The steps per minute (right and

left).

Calories: The amount of total calories burned.
Compass Heading: The direction you are moving

based on the compass.

Course: The direction from your starting location to a

destination. Course can be viewed as a planned or

set route. You must be navigating for this data to

appear.

Destination Location: The position of your final

destination.

Destination Waypoint: The last point on the route to

the destination. You must be navigating for this

data to appear.

Di2 Battery: The remaining battery power of a Di2

sensor.

Distance: The distance traveled for the current track or

activity.

Distance Per Stroke: Paddle sports. The distance

traveled per stroke.

Distance Remaining: The remaining distance to the

final destination. You must be navigating for this

data to appear.

Distance To Next: The remaining distance to the next

waypoint on the route. You must be navigating for

this data to appear.

Elapsed Time: The total time recorded. For example,

if you start the timer and run for 10 minutes, then

stop the timer for 5 minutes, then start the timer

and run for 20 minutes, your elapsed time is 35

minutes.

Elevation: The altitude of your current location above

or below sea level.

Estimated Total Distance: The estimated distance

from the start to the final destination. You must be

navigating for this data to appear.

ETA: The estimated time of day when you will reach

the final destination (adjusted to the local time of

the destination). You must be navigating for this

data to appear.

ETA at Next: The estimated time of day when you will

reach the next waypoint on the route (adjusted
to the local time of the waypoint). You must be
navigating for this data to appear.

ETE: The estimated time remaining until you reach the

final destination. You must be navigating for this
data to appear.

Floors Climbed: The total number of floors climbed up

for the day.

Floors Descended: The total number of floors climbed

down for the day.

Floors per Minute: The number of floors climbed up

per minute.

Front: The front bike gear from a gear position sensor.
GCT Balance: The left/right balance of ground contact

time while running.

Gear Battery: The battery status of a gear position

sensor.

Gear Combo: The current gear combination from a

gear position sensor.

Gear Ratio: The number of teeth on the front and rear

bike gears, as detected by a gear position sensor.

Gears: The front and rear bike gears from a gear

position sensor.

Glide Ratio: The ratio of horizontal distance traveled to

the change in vertical distance.

Glide Ratio to Destination: The glide ratio required

to descend from your current position to the
destination elevation. You must be navigating for
this data to appear.

GPS: The strength of the GPS satellite signal.
GPS Elevation: The altitude of your current location

using GPS.

GPS Heading: The direction you are moving based on

GPS.

Grade: The calculation of rise (elevation) over run

(distance). For example, if for every 3 m (10 ft.) you
climb you travel 60 m (200 ft.), the grade is 5%.

Ground Contact Time: The amount of time in each

step that you spend on the ground while running,
measured in milliseconds. Ground contact time is
not calculated while walking.

Heading: The direction you are moving.
Heart Rate: Your heart rate in beats per minute (bpm).
Heart Rate %Max�: The percentage of maximum heart

rate.

Heart Rate 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).

Intensity Factor: The Intensity Factor™ for the current

activity.

Interval Average %HRR: The average percentage of

heart rate reserve (maximum heart rate minus

Appendix 51

resting heart rate) for the current swim interval.

Interval Average %Max�: The average percentage of

maximum heart rate for the current swim interval.

Interval Average Heart Rate: The average heart rate for

the current swim interval.

Interval Distance: The distance traveled for the current

interval.

Interval Lengths: The number of pool lengths

completed during the current interval.

Interval Maximum %HRR: The maximum percentage

of heart rate reserve (maximum heart rate minus

resting heart rate) for the current swim interval.

Interval Maximum %Max�: The maximum percentage

of maximum heart rate for the current swim

interval.

Interval Maximum Heart Rate: The maximum heart

rate for the current swim interval.

Interval Pace: The average pace for the current interval.
Interval Stroke Rate: The average number of strokes

per minute (spm) during the current interval.

Interval Strokes Per Length: The average number of

strokes per pool length during the current interval.

Interval Stroke Type: The current stroke type for the

interval.

Interval Swolf: The average swolf score for the current

interval.

Interval Time: The stopwatch time for the current

interval.

Lap % Heart Rate Reserve: The average percentage

of heart rate reserve (maximum heart rate minus

resting heart rate) for the current lap.

Lap 500m Pace: The average rowing pace per 500

meters for the current lap.

Lap Ascent: The vertical distance of ascent for the

current lap.

Lap Balance: The average left/right power balance for

the current lap.

Lap Cadence: Cycling. The average cadence for the

current lap.

Lap Cadence: Running. The average cadence for the

current lap.

Lap Descent: The vertical distance of descent for the

current lap.

Lap Distance: The distance traveled for the current lap.
Lap Distance Per Stroke: Swimming. The average

distance traveled per stroke during the current lap.

Lap GCT Balance: The average ground contact time

balance for the current lap.

Lap Ground Contact Time: The average amount of

ground contact time for the current lap.

Lap Heart Rate: The average heart rate for the current

lap.

Lap Heart Rate %Max�: The average percentage of

maximum heart rate for the current lap.

Lap Left Peak Power Phase: The average power phase

peak angle for the left leg for the current lap.

Lap Left Power Phase: The average power phase angle

for the left leg for the current lap.

Lap Normalized Power: The average Normalized Power

for the current lap.

Lap Pace: The average pace for the current lap.
Lap Platform Center Offset: The average platform

center offset for the current lap.

Lap Power: The average power output for the current

lap.

Lap Right Peak Power Phase: The average power phase

peak angle for the right leg for the current lap.

Lap Right Power Phase: The average power phase

angle for the right leg for the current lap.

Laps: The number of laps completed for the current

activity.

Lap Speed: The average speed for the current lap.
Lap Stride Length: The average stride length for the

current lap.

Lap Stroke Rate: Swimming. The average number of

strokes per minute (spm) during the current lap.

Lap Stroke Rate: Paddle sports. The average number

of strokes per minute (spm) during the current lap.

Lap Strokes: Swimming. The total number of strokes

for the current lap.

Lap Strokes: Paddle sports. The total number of

strokes for the current lap.

Lap Swolf: The swolf score for the current lap.
Lap Time: The stopwatch time for the current lap.
Lap Vertical Oscillation: The average amount of

vertical oscillation for the current lap.

Lap Vertical Ratio: The average ratio of vertical

oscillation to stride length for the current lap.

Last Lap %HRR: The average percentage of heart rate

reserve (maximum heart rate minus resting heart
rate) for the last completed lap.

Last Lap 500m Pace: The average rowing pace per 500

meters for the last lap.

Last Lap Ascent: The vertical distance of ascent for

the last completed lap.

Last Lap Cadence: Cycling. The average cadence for

the last completed lap.

Last Lap Cadence: Running. The average cadence for

the last completed lap.

Last Lap Descent: The vertical distance of descent for

the last completed lap.

Last Lap Distance: The distance traveled for the last

completed lap.

Last Lap Distance Per Stroke: Swimming. The average

distance traveled per stroke during the last
completed lap.

52 Appendix

Last Lap Distance Per Stroke: Paddle sports. The

average distance traveled per stroke during the

last completed lap.

Last Lap Heart Rate: The average heart rate for the last

completed lap.

Last Lap Heart Rate %Max�: The average percentage of

maximum heart rate for the last completed lap.

Last Lap Normalized Power: The average Normalized

Power for the last completed lap.

Last Lap Pace: The average pace for the last

completed lap.

Last Lap Power: The average power output for the last

completed lap.

Last Lap Speed: The average speed for the last

completed lap.

Last Lap Stroke Rate:

of strokes per minute (spm) during the last

completed lap.

Last Lap Stroke Rate: Paddle sports. The average

number of strokes per minute (spm) during the last

completed lap.

Last Lap Strokes: Swimming. The total number of

strokes for the last completed lap.

Last Lap Strokes: Paddle sports. The total number of

strokes for the last completed lap.

Last Lap Swolf: The swolf score for the last completed

lap.

Last Lap Time: The stopwatch time for the last

completed lap.

Last Length Pace: The average pace for your last

completed pool length.

Last Length Stroke Rate: The average number strokes

per minute (spm) during the last completed pool

length.

Last Length Strokes: The total number of strokes for

the last completed pool length.

Last Length Stroke Type: The stroke type used during

the last completed pool length.

Last Length Swolf: The swolf score for the last

completed pool length.

Lat/Lon: The current position in latitude and longitude

regardless of the selected position format setting.

Left Peak Power Phase: The current power phase peak

angle for the left leg. Power phase peak is the

angle range over which the rider produces the peak

portion of the driving force.

Left Power Phase: The current power phase angle for

the left leg. Power phase is the pedal stroke region

where positive power is produced.

Lengths: The number of pool lengths completed during

the current activity.

Load: The training load for the current activity. Training

load is the amount of excess post-exercise

oxygen consumption (EPOC), which indicates the

Swimming.

The average number

strenuousness of your workout.

Location: The current position using the selected

position format setting.

Maximum Ascent: The maximum rate of ascent in feet

per minute or meters per minute since the last
reset.

Maximum Descent: The maximum rate of descent in

meters per minute or feet per minute since the last
reset.

Maximum Elevation: The highest elevation reached

since the last reset.

Maximum Lap Power: The top power output for the

current lap.

Maximum Nautical Speed: The maximum speed in

knots for the current activity.

Maximum Power: The top power output for the current

activity.

Maximum Speed: The top speed for the current

activity.

Minimum Elevation: The lowest elevation reached

since the last reset.

Moving Time: The total time moving for the current

activity.

Multisport Time: The total time for all sports in a

multisport activity, including transitions.

Muscle O2 Saturation %: The estimated muscle oxygen

saturation percentage for the current activity.

Nautical Distance: The distance traveled in nautical

meters or nautical feet.

Nautical Speed: The current speed in knots.
Next Waypoint: The next point on the route. You must

be navigating for this data to appear.

Normalized Power: The Normalized Power™ for the

current activity.

Off Course: The distance to the left or right by which

you have strayed from the original path of travel.
You must be navigating for this data to appear.

Pace: The current pace.
Pedal Smoothness: The measurement of how evenly

a rider is applying force to the pedals throughout
each pedal stroke.

Performance Condition: The performance condition

score is a real-time assessment of your ability to
perform.

Platform Center Offset: The platform center offset.

Platform center offset is the location on the pedal
platform where force is applied.

Power: The current power output in watts.
Power to Weight: The current power measured in watts

per kilogram.

Power Zone: The current range of power output (1 to 7)

based on your FTP or custom settings.

Rear: The rear bike gear from a gear position sensor.

Appendix 53

Repeat On: The timer for the last interval plus the

current rest (pool swimming).

Reps: During a strength training activity, the number of

repetitions in a workout set.

Respiration Rate: Your respiration rate in breaths per

minute (brpm).

Rest Timer: The timer for the current rest (pool

swimming).

Right Peak Power Phase: The current power phase

peak angle for the right leg. Power phase peak is

the angle range over which the rider produces the

peak portion of the driving force.

Right Power Phase: The current power phase angle

for the right leg. Power phase is the pedal stroke

region where positive power is produced.

Set Timer: During a strength training activity, the

amount of time spent in the current workout set.

Speed: The current rate of travel.
Stopped Time: The total time stopped for the current

activity.

Stride Length: The length of your stride from one

footfall to the next, measured in meters.

Stroke Rate: Swimming. The number of strokes per

minute (spm).

Stroke Rate: Paddle sports. The number of strokes per

minute (spm).

Strokes: Swimming. The total number of strokes for

the current activity.

Strokes: Paddle sports. The total number of strokes

for the current activity.

Sunrise: The time of sunrise based on your GPS

position.

Sunset: The time of sunset based on your GPS

position.

Temperature: The temperature of the air. Your body

temperature affects the temperature sensor.

You can pair a tempe sensor with your device

to provide a consistent source of accurate

temperature data.

Time in Zone: The time elapsed in each heart rate or

power zone.

Time of Day: The time of day based on your current

location and time settings (format, time zone,

daylight saving time).

Timer: The current time of the countdown timer.
Time Seated: The time spent seated while pedaling for

the current activity.

Time Seated Lap: The time spent seated while

pedaling for the current lap.

Time Standing: The time spent standing while pedaling

for the current activity.

Time Standing Lap: The time spent standing while

pedaling for the current lap.

Time to Next: The estimated time remaining before

you reach the next waypoint in the route. You must
be navigating for this data to appear.

Torque Efficiency: The measurement of how efficiently

a rider is pedaling.

Total Ascent: The total elevation distance ascended

since the last reset.

Total Descent: The total elevation distance descended

since the last reset.

Total Hemoglobin: The estimated total hemoglobin

concentration in the muscle.

Training Stress Score: The Training Stress Score™ for

the current activity.

Velocity Made Good: The speed at which you are

closing on a destination along a route. You must
be navigating for this data to appear.

Vertical Dist� to Dest�: The elevation distance between

your current position and the final destination. You
must be navigating for this data to appear.

Vertical Oscillation: The amount of bounce while you

are running. The vertical motion of your torso,
measured in centimeters for each step.

Vertical Ratio: The ratio of vertical oscillation to stride

length.

Vertical Speed: The rate of ascent or descent over

time.

Vertical Speed to Target: The rate of ascent or

descent to a predetermined altitude. You must be
navigating for this data to appear.

Work: The accumulated work performed (power

output) in kilojoules.

54 Appendix

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.

FTP Ratings

These tables include classifications for functional
threshold power (FTP) estimates by gender.

Males Watts per Kilogram (W/kg)

Superior 5.05 and greater
Excellent From 3.93 to 5.04
Good From 2.79 to 3.92
Fair From 2.23 to 2.78
Untrained Less than 2.23

Females Watts per Kilogram (W/kg)

Superior 4.30 and greater
Excellent From 3.33 to 4.29
Good From 2.36 to 3.32
Fair From 1.90 to 2.35
Untrained Less than 1.90

FTP ratings are based on research by Hunter Allen
and Andrew Coggan, PhD, Training and Racing with a
Power Meter (Boulder, CO: VeloPress, 2010).

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

Tire Size Wheel Circumference (mm)

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

Appendix 55

Tire Size Wheel Circumference (mm)

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 2235
700 × 40C 2200
700 × 44C 2235
700 × 45C 2242
700 × 47C 2268

Symbol Definitions

These symbols may appear on the device or accessory
labels.

WEEE disposal and recycling symbol. The
WEEE symbol is attached to the product in
compliance with the EU directive 2012/19/EU
on Waste Electrical and Electronic Equipment
(WEEE). It is intended to deter the improper
disposal of this product and to promote reuse
and recycling.

56 Appendix

support.Garmin.com/en-SG

June 2019

190-02515-2H Rev. A