Garmin Forerunner 945 LTE User guide

FORERUNNER® 945 LTE

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+®, Approach®, Auto Lap®, Auto Pause®, Edge®, Forerunner®, inReach®, QuickFit®, VIRB®, Virtual Partner®, and Xero® are trademarks of Garmin Ltd. or its
subsidiaries, registered in the USA and other countries. Body Battery™, Connect IQ™, Firstbeat Analytics™, Garmin Connect™, Garmin Express™, Garmin Index™, Garmin Move IQ™,
Garmin Pay™, HRM-Pro™, HRM-Run™, HRM-Tri™, HRM-Swim™, Rally™, tempe™, TrueUp™, Varia™, 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 LLC. 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. 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. Zwift™ is a trademark of Zwift, Inc.
Other trademarks and trade names are those of their respective owners.

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

M/N: A03949

Table of Contents

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

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

GPS Status and Status Icons.............. 2

Setting Up Your Watch............................ 2

Activities and Apps...........................3

Going for a Run........................................ 4

Starting an Activity.................................. 5

Tips for Recording Activities.............. 5

Stopping an Activity................................ 5

Evaluating an Activity.............................. 6

Creating a Custom Activity..................... 6

Health Snapshot™................................... 6

Indoor Activities...................................... 6

Going for a Virtual Run........................ 6

Calibrating the Treadmill Distance..... 7

Recording a Strength Training

Activity..................................................7

Tips for Recording Strength Training

Activities...........................................7

Recording a HIIT Activity.....................8

HIIT Timers...................................... 8

Using an ANT+® Indoor Trainer......... 8

Recording an Indoor Climbing

Activity..................................................9

Outdoor Activities....................................9

Multisport............................................. 9

Triathlon Training............................ 9

Creating a Multisport Activity....... 10

Tips for Triathlon Training or Using

Multisport Activities...................... 10

Going for a Track Run....................... 10

Tips for Recording a Track Run.... 10

Recording an Ultra Run Activity........ 11

Swimming.......................................... 11

Swimming in Open Water..............11

Going for a Pool Swim...................11

Heart Rate While Swimming......... 11

Distance Recording....................... 12

Swim Terminology.........................12

Stroke Types.................................. 12

Tips for Swimming Activities........ 12

Resting During Pool Swimming.... 13

Auto Rest........................................13

Training with the Drill Log............. 13

Skiing and Winter Sports.................. 13

Viewing Your Ski Runs.................. 13

Cross-Country Skiing Power

Data................................................ 14

Recording a Backcountry Skiing

Activity............................................14

Recording a Bouldering Activity....... 14

Golfing................................................ 15

Playing Golf.................................... 15

Hole Information............................15

Moving the Flag............................. 16

Viewing Measured Shots.............. 16

Viewing Layup and Dogleg

Distances....................................... 16

Keeping Score................................ 16

Updating a Score........................... 16

Club Sensors.................................. 16

Using the Golf Odometer........... 16

Enabling Statistics Tracking..... 17

Playing Audio Prompts During Your

Activity................................................... 17

Training..........................................18

Workouts............................................... 18

Following a Workout From Garmin

Connect.............................................. 18

Starting a Workout............................ 18

Following a Daily Suggested

Workout..............................................19

Turning Daily Suggested Workout

Prompts On and Off...................... 19

Following a Pool Swim Workout...... 19

Recording a Critical Swim Speed

Test.................................................19

Editing Your Critical Swim Speed

Result............................................. 19

About the Training Calendar............. 20

Using Garmin Connect Training

Plans...............................................20

Interval Workouts.............................. 20

Customizing an Interval

Workout.......................................... 20

Starting an Interval Workout......... 20

Stopping an Interval Workout....... 21

Using Virtual Partner®.......................... 21

Setting a Training Target...................... 22

Cancelling a Training Target.............22

Racing a Previous Activity.................... 22

Table of Contents i

PacePro Training...................................22

Creating a PacePro Plan on Your

Watch................................................. 23

Starting a PacePro Plan.................... 24

Stopping a PacePro Plan.................. 24

Personal Records.................................. 24

Viewing Your Personal Records....... 25

Restoring a Personal Record............ 25

Clearing a Personal Record.............. 25

Clearing All Personal Records.......... 25

Segments...............................................25

Strava™ Segments............................. 25

Racing a Segment............................. 26

Viewing Segment Details.................. 26

Using the Metronome........................... 26

Extended Display Mode........................ 26

Setting Up Your User Profile................. 27

Fitness Goals..................................... 27

About Heart Rate Zones................... 27

Setting Your Heart Rate Zones..... 27

Letting the Device Set Your Heart

Rate Zones..................................... 28

Heart Rate Zone Calculations....... 28

Setting Your Cycling Power Zones... 28

Pausing Your Training Status...............28

Resuming Your Paused Training

Status................................................. 29

Activity Tracking............................ 29

Auto Goal............................................... 29

Using the Move Alert.............................29

Sleep Tracking....................................... 29

Using Automated Sleep Tracking.....30

Using Do Not Disturb Mode.............. 30

Intensity Minutes...................................30

Earning Intensity Minutes................. 30

Garmin Move IQ™ Events...................... 30

Activity Tracking Settings..................... 30

Turning Off Activity Tracking............ 31

Hydration Tracking................................31

Menstrual Cycle Tracking..................... 31

Heart Rate Features........................31

Wrist-based Heart Rate.........................32

Wearing the Watch............................ 32

Tips for Erratic Heart Rate Data....... 32

Viewing the Heart Rate Widget.........33

Broadcasting Heart Rate Data to

Garmin® Devices.............................. 33

Broadcasting Heart Rate Data During

an Activity.......................................... 33

Setting an Abnormal Heart Rate

Alert.................................................... 34

Turning Off the Wrist-based Heart

Rate Monitor...................................... 34

Chest Heart Rate While Swimming...... 34

HRM-Pro Accessory.............................. 34

Putting On the Heart Rate Monitor... 35

Heart Rate Storage for Timed

Activities............................................ 35

Accessing Stored Heart Rate Data...36

Pool Swimming................................. 36

Caring for the Heart Rate Monitor.... 36

Tips for Erratic Heart Rate Data....... 36

HRM-Swim Accessory.......................... 36

Sizing the Heart Rate Monitor.......... 37

Putting On the Heart Rate Monitor... 37

Tips for Using the HRM-Swim

Accessory.......................................... 37

Data Storage...................................... 38

HRM-Tri Accessory............................... 38

Running Dynamics................................ 38

Training with Running Dynamics......39

Color Gauges and Running Dynamics

Data.................................................... 40

Ground Contact Time Balance

Data................................................ 40

Vertical Oscillation and Vertical

Ratio Data...................................... 41

Tips for Missing Running Dynamics

Data.................................................... 41

Performance Measurements............... 42

Turning Off Performance

Notifications...................................... 42

Syncing Activities and Performance

Measurements.................................. 42

About VO2 Max. Estimates...............43

Getting Your VO2 Max. Estimate for

Running.......................................... 44

Getting Your VO2 Max. Estimate for

Cycling............................................ 44

Turning Off VO2 Max.

Recording....................................... 44

Viewing Your Fitness Age................. 44

ii Table of Contents

Heat and Altitude Performance

Acclimation........................................ 45

Viewing Your Predicted Race

Times................................................. 45

About Training Effect........................ 46

Performance Condition..................... 46

Viewing Your Performance

Condition........................................ 47

Lactate Threshold............................. 47

Performing a Guided Test to
Determine Your Lactate

Threshold....................................... 47

Getting Your FTP Estimate............... 48

Conducting an FTP Test............... 48

Training Status...................................... 49

Training Status Levels.......................50

Tips for Getting Your Training

Status............................................. 50

Training Load..................................... 50

Training Load Focus......................51

Recovery Time................................... 51

Viewing Your Recovery Time........ 51

Recovery Heart Rate...................... 51

Pulse Oximeter...................................... 52

Getting Pulse Oximeter Readings.... 53

Turning On Pulse Oximeter Sleep

Tracking............................................. 53

Turning On All-Day Acclimation

Mode.................................................. 53

Tips for Erratic Pulse Oximeter

Data.................................................... 53

Viewing Your Heart Rate Variability

Stress Score.......................................... 53

Using the Stress Level Widget..............54

Body Battery.......................................... 54

Viewing the Body Battery Widget..... 55

Tips for Improved Body Battery

Data.................................................... 55

Playing Audio Prompts on Your
Smartphone During Your

Activity........................................ 57

Managing Notifications.................57

Turning Off the Bluetooth

Smartphone Connection............... 57

Turning On and Off Smartphone

Connection Alerts.......................... 57

Bluetooth Connected Features............ 58

Manually Syncing Data with Garmin

Connect.............................................. 58

Locating a Lost Smartphone............ 58

LTE Connected Features...................... 58

Glances.................................................. 59

Viewing the Glances and Widgets....60

Viewing the Controls Menu.............. 60

Customizing the Controls Menu.......60

Viewing the Weather Widget............ 60

Opening the Music Controls............. 61

Connect IQ Features............................. 61

Downloading Connect IQ Features

Using Your Computer........................ 61

Wi‑Fi Connected Features.................... 61

Connecting to a Wi‑Fi Network......... 61

Safety and Tracking Features......... 62

Adding Emergency Contacts................ 62

Requesting Assistance..................... 62

Incident Detection................................. 62

Turning Incident Detection On and

Off.......................................................63

Live Event Sharing................................. 63

Turning On Live Event Sharing......... 63

Spectator Messaging............................ 63

Blocking Spectator Messages..........63

Starting a GroupTrack Session............ 64

Tips for GroupTrack Sessions.......... 64

Smart Features............................... 56

Pairing Your Smartphone with Your

Device.................................................... 56

Tips for Existing Garmin Connect

Users.................................................. 56

Enabling Bluetooth Notifications..... 56

Viewing Notifications.................... 56

Table of Contents iii

Connecting to a Third-Party Provider...65

Spotify®................................................. 65

Downloading Audio Content from

Spotify................................................ 65

Downloading Personal Audio

Content.................................................. 65

Listening to Music.................................66

Music Playback Controls.................. 66

Music............................................. 64

Controlling Music Playback on a

Connected Smartphone.................... 67

Changing the Audio Mode................ 67

Connecting Bluetooth Headphones..... 67

Garmin Pay.....................................67

Setting Up Your Garmin Pay Wallet......67

Paying for a Purchase Using Your

Watch..................................................... 68

Adding a Card to Your Garmin Pay

Wallet..................................................... 68

Managing Your Garmin Pay Cards... 69

Changing Your Garmin Pay

Passcode............................................... 69

History........................................... 69

Using History......................................... 69

Multisport History..............................69

Viewing Your Time in Each Heart Rate

Zone................................................... 70

Viewing Data Totals.............................. 70

Using the Odometer.............................. 70

Deleting History..................................... 70

Garmin Connect.................................... 70

Using Garmin Connect on Your

Computer........................................... 71

Data Management................................ 71

Deleting Files..................................... 72

Navigation...................................... 72

Courses.................................................. 72

Creating a Course on Garmin

Connect.............................................. 72

Sending a Course to Your

Device............................................. 73

Viewing Course Details................. 73

Creating and Following a Course on

Your Device........................................ 73

Creating a Round-Trip Course.......... 74

Saving Your Location............................ 74

Editing Your Saved Locations...........74

Projecting a Waypoint........................... 74

Navigating to a Destination.................. 75

Navigating to a Point of Interest.......... 75

Points of Interest............................... 75

Navigating with Sight 'N Go.................. 75

Navigating to Your Starting Point During

an Activity.............................................. 76

Navigating to the Starting Point of Your

Last Saved Activity................................ 76

Marking and Starting Navigation to a

Man Overboard Location...................... 76

Stopping Navigation............................. 76

Map........................................................ 77

Viewing the Map................................ 77

Saving or Navigating to a Location on

the Map.............................................. 77

Navigating with the Around Me

Feature............................................... 78

Panning and Zooming the Map........ 78

Map Settings......................................78

Altimeter and Barometer...................... 78

Compass................................................79

Navigation Settings...............................79

Customizing Navigation Data

Screens.............................................. 79

Setting Up a Heading Bug................. 79

Setting Navigation Alerts.................. 79

Wireless Sensors............................79

Pairing Your Wireless Sensors............. 80

Foot Pod................................................ 80

Going for a Run Using a Foot Pod.... 80

Foot Pod Calibration......................... 80

Improving Foot Pod Calibration....80

Calibrating Your Foot Pod

Manually.............................................81

Setting Foot Pod Speed and

Distance............................................. 81

Using an Optional Bike Speed or

Cadence Sensor.................................... 81

Training with Power Meters................. 81

Using Electronic Shifters...................... 81

Situational Awareness.......................... 82

tempe..................................................... 82

Customizing Your Device................82

Customizing Your Activity List............. 82

Customizing the Widget Loop.............. 82

Activities and App Settings.................. 83

Customizing the Data Screens......... 84

Adding a Map to an Activity..............84

Alerts.................................................. 85

Setting an Alert.............................. 86

Activity Map Settings........................ 86

iv Table of Contents

Routing Settings................................ 86

Auto Lap............................................. 87

Marking Laps by Distance.............87

Customizing the Lap Alert

Message..................................... 87

Enabling Auto Pause......................... 87

Enabling Auto Climb..........................88

Enabling Self Evaluation................... 88

3D Speed and Distance..................... 88

Using Auto Scroll............................... 88

Changing the GPS Setting.................89

GPS and Other Satellite

Systems......................................... 89

UltraTrac........................................ 89

Power Save Timeout Settings.......... 89

Removing an Activity or App................ 89

GroupTrack Settings............................. 89

Watch Face Settings............................. 90

Customizing the Watch Face............90

Sensors Settings................................... 90

Compass Settings............................. 90

Calibrating the Compass

Manually......................................... 90

Setting the North Reference......... 91

Altimeter Settings..............................91

Calibrating the Barometric

Altimeter.........................................91

Barometer Settings........................... 91

Calibrating the Barometer............. 91

Xero Laser Location Settings........... 92

Power Manager Settings...................... 92

Customizing the Battery Saver

Feature............................................... 92

System Settings.................................... 93

Time Settings.................................... 93

Changing the Backlight Settings...... 94

Customizing the Hot Keys................ 94

Changing the Units of Measure........ 94

Clocks.................................................... 94

Setting an Alarm................................ 94

Deleting an Alarm.............................. 94

Starting the Countdown Timer......... 95

Using the Stopwatch......................... 95

Syncing the Time with GPS...............95

Setting the Time Manually................ 95

VIRB Remote......................................... 96

Controlling a VIRB Action Camera... 96

Controlling a VIRB Action Camera

During an Activity.............................. 96

Device Information......................... 97

Viewing Device Information................. 97

Viewing E-label Regulatory and

Compliance Information................... 97

Charging the Device.............................. 97

Tips for Charging the Device............ 97

Specifications........................................98

Forerunner Specifications................ 98

HRM-Pro Specifications....................98

HRM-Swim Specifications and

HRM-Tri Specifications..................... 99

Device Care............................................99

Cleaning the Watch........................... 99

Replacing the Heart Rate Monitor

Battery.............................................. 100

Changing the Bands............................101

Troubleshooting........................... 103

Product Updates................................. 103

Setting Up Garmin Express............. 103

Getting More Information................... 104

Tips for Using LTE Connected

Features............................................... 104

Activity Tracking................................. 104

My daily step count does not

appear.............................................. 104

My step count does not seem

accurate........................................... 104

The step counts on my device and my

Garmin Connect account don't

match............................................... 104

The floors climbed amount does not

seem accurate................................. 105

My intensity minutes are flashing.. 105

Acquiring Satellite Signals..................105

Improving GPS Satellite Reception 105

Restarting the Device.......................... 105

Resetting All Default Settings............ 106

Updating the Software Using the Garmin

Connect App........................................ 106

Updating the Software Using Garmin

Express................................................ 106

My Device is in the Wrong Language.106
Is my smartphone compatible with my

device?................................................. 106

Table of Contents v

My phone will not connect to the

device...................................................107

Maximizing Battery Life...................... 107

The temperature reading is not

accurate............................................... 107

How can I manually pair ANT+

sensors?.............................................. 108

Can I use my Bluetooth sensor with my

watch?................................................. 108

My music cuts out or my headphones do

not stay connected............................. 108

Appendix...................................... 109

Data Fields...........................................109

VO2 Max. Standard Ratings............... 116

FTP Ratings......................................... 116

Wheel Size and Circumference.......... 117

Symbol Definitions.............................. 118

vi Table of Contents

Introduction

WARNING

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

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

Device Overview

LIGHT

START
STOP

BACK

DOWN

UP

Select to turn the device on.
Select to turn the backlight on and off.
Hold to view the controls menu.

Select to start and stop the activity timer.
Select to choose an option or to acknowledge a message.

Select to return to the previous screen.
Select to record a lap, 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 64).

Select to scroll through the widgets, data screens, options, and settings.
Hold to view the menu.
Hold to manually change sports during an activity.

Introduction 1

GPS Status and Status Icons

For outdoor activities, the status ring turns green when GPS is ready. A flashing icon means the device is
searching for a signal. A solid icon means the signal was found or the sensor is connected.

GPS GPS status

Battery status

Smartphone connection status

Wi‑Fi® technology status

LTE status

Heart rate status

Foot pod status

Running Dynamics Pod status

Speed and cadence sensor status

Bike lights status

Bike radar status

Extended display mode status

Power meter status

tempe™ sensor status

VIRB® camera status

Setting Up Your Watch

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

• Pair the Forerunner device with your smartphone using the Garmin Connect™ app (Pairing Your Smartphone

with Your Device, page 56).

• Set up the LTE Subscription for your Forerunner device (LTE Connected Features, page 58).

• Set up safety features (Safety and Tracking Features, page 62).

• Set up music (Music, page 64).

• Set up Wi‑Fi networks (Connecting to a Wi‑Fi Network, page 61).

• Set up your Garmin Pay™ wallet (Setting Up Your Garmin Pay Wallet, page 67).

2 Introduction

Activities and Apps

Your watch can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the watch
displays and records sensor data. You can create custom activities or new activities based on default activities
(Creating a Custom Activity, page 6). When you finish your activities, you can save and share them with the
Garmin Connect community.

You can also add Connect IQ™ activities and apps to your watch using the Connect IQ app (Connect IQ Features,

page 61).

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

Activities and Apps 3

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 97).

1 Select START, and select an activity.
2 Go outside, and wait while the device locates satellites.
3 Select START to start the activity timer.
4 Go for a run.

5 After you complete your run, select STOP to stop the activity timer.
6 Select an option:

• Select Resume to restart the activity timer.

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

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

• Select Lap to mark a lap.

• Select Discard > Yes to delete the run.

4 Activities and Apps

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 80).

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

NOTE: Activities set as favorites appear first in the list (Customizing Your Activity List, page 82).

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 If you are using LTE technology and not bringing your phone, go outside and wait until appears (Tips for

Using LTE Connected Features, page 104).

7 Select 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.

Tips for Recording Activities

• Charge the device before starting an activity (

• Select to record laps, start a new pose, rest during a pool swim, transition to the next sport, or advance
to the next workout step.

• Select UP or DOWN to view additional data pages.

Charging the Device, page 97).

Stopping an Activity

1 Press STOP.
2 Select an option:

• To resume your activity, select Resume.

• To save the activity and return to watch mode, select Save > > Done.
NOTE: If self evaluation is enabled, you can enter your perceived effort for the activity (Enabling Self

Evaluation, page 88).

• 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 measure the difference between your heart rate at the end of the activity and your heart rate two
minutes later, select Recovery HR, and wait while the timer counts down.

• 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.

Activities and Apps 5

Evaluating an Activity

Before you can evaluate an activity, you must enable the self-evaluation setting on your Forerunner device
(Enabling Self Evaluation, page 88).

You can record how you felt during a run, bike, or swim activity.

1 After you complete an activity, select Save (Stopping an Activity, page 5).
2 Select a number that corresponds with your perceived effort.

NOTE: You can select to skip the self evaluation.

3 Select how you felt during the activity.

You can view evaluations in the Garmin Connect app.

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.

Health Snapshot

The Health Snapshot feature is an activity on your watch that records several key health metrics while you hold
still for two minutes. It provides a glimpse of your overall cardiovascular status. The watch records metrics
such as your average heart rate, stress level, and respiration rate.

™

Indoor Activities

The Forerunner device can be used for training indoors, such as running on an indoor track or using a stationary
bike or indoor trainer. GPS is turned off for indoor activities (Activities and App Settings, page 83).

When running or walking with GPS turned off, speed, distance, and cadence are calculated using the
accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed, distance, and
cadence data improves after a few outdoor runs or walks using GPS.

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

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

Going for a Virtual Run

You can pair your Forerunner device with a compatible third-party app to transmit pace, heart rate, or cadence
data.

1 Select START > Virtual Run.
2 On your tablet, laptop, or smartphone, open the Zwift™ app or another virtual training app.
3 Follow the on-screen instructions to start a running activity and pair the devices.
4 Select START to start the activity timer.
5 After you complete your run, select STOP to stop the activity timer.

6 Activities and Apps

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 update the calibration
each time you change treadmills.

1 Start a treadmill activity (
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.

Starting an Activity, page 5), and run at least 1.5 km (1 mi.) on the treadmill.

Recording a Strength Training Activity

You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move.
1 From the watch face, select START > Strength.

The first time you record a strength training activity, you must select which wrist your watch is on.

2 Select START to start the set timer.
3 Start your first set.

The device counts your reps. Your rep count appears when you complete at least four reps.
TIP: The device can only count reps of a single move for each set. When you want to change moves, you

should finish the set and start a new one.

4 Select

The watch displays the total reps for the set. After several seconds, the rest timer appears.

5 If necessary, edit the number of reps.

TIP: You can also add the weight used for the set.
6 When you are done resting, select to start your next set.
7 Repeat steps 3-6 for each strength training set until your activity is complete.
8 After your last set, select START > Stop Workout to stop the set timer.
9 Select Save.

to finish the set.

Tips for Recording Strength Training Activities

• Do not look at the device while performing reps.

You should interact with the device at the beginning and end of each set, and during rests.

• Focus on your form while performing reps.

• Perform bodyweight or free weight exercises.

• Perform reps with a consistent, wide range of motion.

Each rep is counted when the arm wearing the device returns to the starting position.
NOTE: Leg exercises may not be counted.

• Turn on automatic set detection to start and stop your sets.

• Save and send your strength training activity to your Garmin Connect account.

You can use the tools in your Garmin Connect account to view and edit activity details.

Activities and Apps 7

Recording a HIIT Activity

You can use specialized timers to record a high-intensity interval training (HIIT) activity.

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

• Select Free to record an open, unstructured HIIT activity.

• Select HIIT Timers (

• Select Workouts to follow a saved workout.

3 If necessary, follow the on-screen instructions.
4 Select START to start your first round.

The device displays a countdown timer and your current heart rate.

5 If necessary, select to manually move to the next round or rest.
6 After you finish the activity, select STOP to stop the activity timer.
7 Select Save.

HIIT Timers

You can use specialized timers to record a high-intensity interval training (HIIT) activity.

AMRAP: The AMRAP timer records as many rounds as possible during a set time period.
EMOM: The EMOM timer records a set number of moves every minute on the minute.
Tabata: The Tabata timer alternates between 20-second intervals of maximum effort and 10 seconds of rest.
Custom: You can set your move time, rest time, number of moves, and number of rounds.

HIIT Timers, page 8).

Using an ANT+® Indoor Trainer

Before you can use a compatible ANT+ indoor trainer, you must mount your bike on the trainer and pair it with
your device (

You can use your device with an indoor trainer to simulate resistance while following a course, ride, or workout.
While using an indoor trainer, GPS is turned off automatically.

1 From the watch face, press START.
2 Select Bike Indoor.
3 Hold .
4 Select Smart Trainer Options.
5 Select an option:

• Select Free Ride to go for a ride.

• Select Follow Course to follow a saved course (Courses, page 72).

• Select Follow Workout to follow a saved workout (Workouts, page 18).

• Select Set Power to set the target power value.

• Select Set Grade to set the simulated grade value.

• Select Set Resistance to set the resistance force applied by the trainer.

6 Press START to start the activity timer.

The trainer increases or decreases resistance based on the elevation information in the course or ride.

Pairing Your Wireless Sensors, page 80).

8 Activities and Apps

Recording an Indoor Climbing Activity

You can record routes during an indoor climbing activity. A route is a climbing path along an indoor rock wall.

1 Press START.
2 Select Climb Indoor.
3 Select Yes to record route statistics.
4 Select a grading system.

NOTE: The next time you start an indoor climbing activity, the device uses this grading system. You can hold

, select the activity settings, and select Grading System to change the system.

5 Select the difficulty level for the route.
6 Press START.
7 Start your first route.

NOTE: When the route timer is running, the device automatically locks the buttons to prevent accidental

button presses. You can hold any button to unlock the watch.
8 When you finish the route, descend to the ground.

The rest timer starts automatically when you are on the ground.

NOTE: If necessary, you can press to finish the route.
9 Select an option:

• To save a successful route, select Completed.

• To save an unsuccessful route, select Attempted.

• To delete the route, select Discard.

10 Enter the number of falls for the route.
11 When you are done resting, press and begin your next route.
12 Repeat this process for each route until your activity is complete.
13 Press STOP.
14 Select Save.

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 6).

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. For example, you can switch from biking to running and view your total time 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

The transition feature can be turned on or off for the triathlon activity settings.
4 After you complete your activity, select STOP > Save.

at the beginning and end of each transition.

Activities and Apps 9

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

• Select START to start your first activity.

• Select
If transitions are turned on, the transition time is recorded separately from the activity times.

• If necessary, select to start the next activity.

• Select UP or DOWN to view additional data pages.

to transition to the next activity.

Going for a Track Run

Before you go for a track run, make sure you are running on a standard-shape, 400 m track.
You can use the track run activity to record your outdoor track data, including distance in meters and lap splits.

1 Stand on the outdoor track.
2 Select START > Track Run.
3 Wait while the device locates satellites.
4 If you are running in lane 1, skip to step 10.
5 Hold
6 Select the activity settings.
7 Select Lane Number.
8 Select a lane number.
9 Select BACK twice to return to the activity timer.
10 Select START.
11 Run around the track.

After you run 3 laps, your device records the track dimensions and calibrates your track distance.

12 After you complete your run, select STOP > Save.

.

Tips for Recording a Track Run

• Wait until the GPS status indicator turns green before starting a track run.

• During your first run on an unfamiliar track, run for a minimum of 3 laps to calibrate your track distance.
You should run slightly past your starting point to complete the lap.

• Run each lap in the same lane.
NOTE: The default Auto Lap® distance is 1600 m, or 4 laps around the track.

• If you are running in a lane other than lane 1, set the lane number in the activity settings.

10 Activities and Apps

Recording an Ultra Run Activity

Before you record an ultra run activity, you can disable VO2 max. recording if you do not want this run type to
affect your VO2 max. estimate (

1 Select START > Ultra Run.
2 Select START to start the activity timer.
3 Start running.
4 Select to record a lap and start the rest timer.

NOTE: You can enable the Lap Key setting to record a lap and start the rest timer, start the rest timer only, or

record a lap only (Activities and App Settings, page 83).

5 When you are done resting, select to resume running.
6 After you complete your run, select STOP > Save.

Turning Off VO2 Max. Recording, page 44).

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-Pro™ accessory and the HRM-Swim™ accessory (Chest Heart Rate

While Swimming, page 34).

Swimming in Open Water

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

1 Select START > Open Water.
2 Go outside and wait while the device locates satellites.
3 Select START to start the activity timer.
4 Start swimming.
5 Select UP or DOWN to view additional data pages (optional).
6 After you finish the activity, select STOP > Save.

Customizing the Data Screens, page 84).

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

to pause the activity timer.

Heart Rate While Swimming

NOTICE

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

The device has wrist-based heart rate enabled for swim activities. The device is also compatible with the HRM­Pro, HRM-Swim, and HRM-Tri™ accessories. If both wrist-based heart rate and chest heart rate data are
available, your device uses the chest heart rate data.

Activities and Apps 11

Distance Recording

The Forerunner device measures and records distance by completed pool lengths. The pool size must be
correct to display accurate distance (

TIP: For accurate results, swim the entire length, and use one stroke for the entire length. Pause the timer when
resting.

TIP: To help the device count your lengths, use a strong push off the wall and glide before your first stroke.
TIP: When doing drills, you must either pause the timer or use the drill logging feature (Training with the Drill Log,

page 13).

Going for a Pool Swim, page 11).

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

Critical swim speed (CSS): Your CSS is the theoretical speed that you can maintain continuously without

exhaustion. You can use your CSS to guide your training pace and monitor your improvement.

Stroke Types

Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a
length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select
stroke type as a custom data field (

Customizing the Data Screens, page 84).

Free Freestyle

Back Backstroke

Breast Breaststroke

Fly Butterfly

Mixed More than one stroke type in an interval

Drill Used with drill logging (Training with the Drill Log, page 13)

Tips for Swimming Activities

• Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a
custom size.

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

• Select to record a rest during pool swimming.
The device automatically records swim intervals and lengths for pool swimming.

• Select to record an interval during open water swimming.

, select the

12 Activities and Apps

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

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.

to start a rest.

Auto Rest

The auto rest feature is available only for pool swimming. Your device automatically detects when you are
resting, and the rest screen appears. If you rest for more than 15 seconds, the device automatically creates a
rest interval. When you resume swimming, the device automatically starts a new swim interval. You can turn on
the auto rest feature in the activity options (

TIP: For best results using the auto rest feature, minimize your arm motions while resting.
If you do not want to use the auto rest feature, you can select to manually mark the beginning and end of

each rest interval.

Activities and App Settings, page 83).

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
3 After you complete a drill interval, select .

The drill timer stops, but the activity timer 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.

to start the drill timer.

Skiing and Winter Sports

You can add skiing and snowboarding activities to your activity list (
You can customize the data screens for each activity (Customizing the Data Screens, page 84).

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.

Activities and Apps 13

.

Customizing Your Activity List, page 82).

Cross-Country Skiing Power Data

You can use your compatible Forerunner device paired with the HRM-Pro accessory to provide real-time
feedback about your cross-country skiing performance.

NOTE: The HRM-Pro accessory must be paired to the Forerunner device using ANT® technology. If your
Forerunner device was packaged with the HRM-Pro accessory, the devices are already paired.

Power is the force you generate while skiing. The power output is measured in watts. Factors that affect power
include your speed, elevation changes, wind, and snow conditions. You can use power output to measure and
improve your skiing performance.

NOTE: Skiing power values are generally lower than cycling power values. This is normal and occurs because
humans are less efficient at skiing than they are at cycling. It is common for ski power values to be 30 to 40
percent lower than cycling power values at the same training intensity.

Recording a Backcountry Skiing Activity

The backcountry skiing activity lets you manually switch between climbing and descending tracking modes so
you can accurately track your statistics.

1 From the watch face, press START.
2 Select Backcountry Ski.
3 Select an option:

• If you are starting your activity on a climb, select Climbing.

• If you are starting your activity moving downhill, select Descending.

4 Press START to start the activity timer.
5 Press
6 After your activity is finished, press START to stop the timer.
7 Select Save.

to switch between climbing and descending tracking modes.

Recording a Bouldering Activity

You can record routes during a bouldering activity. A route is a climbing path along a boulder or small rock
formation.

1 Press START.
2 Select Bouldering.
3 Select a grading system.

NOTE: The next time you start a bouldering activity, the device uses this grading system. You can hold

select the activity settings, and select Grading System to change the system.

4 Select the difficulty level for the route.
5 Press START to start the route timer.
6 Start your first route.
7 Press to finish the route.
8 Select an option:

• To save a successful route, select Completed.

• To save an unsuccessful route, select Attempted.

• To delete the route, select Discard.
The rest timer appears.

9 When you are done resting, press to start your next route.
10 Repeat this process for each route until your activity is complete.
11 After your last route, press STOP to stop the route timer.
12 Select Save.

,

14 Activities and Apps

Golfing

Playing Golf

Before you play golf, you should charge the device (

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 (

the Flag, page 16).

Charging the Device, page 97).

Moving

Current hole number

Distance to the back of the green

Distance to the selected pin location

Distance to the front of the green

Par for the hole

Map of the green

Activities and Apps 15

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 previously 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.

Club Sensors

Your device is compatible with Approach® CT10 golf club sensors. You can use paired club sensors to
automatically track your golf shots, including location, distance, and club type. See the owner's manual for your
club sensors for more information (

garmin.com/manuals/ApproachCT10).

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.

16 Activities and Apps

Enabling Statistics Tracking

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.

.

Recording Statistics

Before you can record statistics, you must enable statistics tracking (Enabling Statistics Tracking, page 17).

1 From the scorecard, select a hole.
2 Enter the total number of strokes taken, including putts, and press START.
3 Set the number of putts taken, and press START.

NOTE: The number of putts taken is used for statistics tracking only and does not increase your score.

4 If necessary, select an option:

NOTE: If you are on a par 3 hole, fairway information does not appear.

• If your ball hit the fairway, select In Fairway.

• If your ball missed the fairway, select Missed Right or Missed Left.

5 If necessary, enter the number of penalty strokes.

Playing Audio Prompts During Your Activity

You can enable your watch 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 phone paired through the Garmin Connect app. During an audio prompt, the watch or
phone 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 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 prompts for each workout step, select Workout Alerts.

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

• To hear a sound play right before an audio alert or prompt, select Audio Tones.

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

Activities and Apps 17

Training

Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and
calories. During your activity, you can view workout-specific data screens that contain workout step information,
such as the workout step distance or average step pace.

Your device includes several preloaded workouts for multiple activities. You can create and find more workouts
using Garmin Connect, or select a training plan that has built-in workouts and transfer them to your device.

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

Following a Workout From Garmin Connect

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (

Connect, page 70).

1 Select an option:

• Open the Garmin Connect app.

• Go to connect.garmin.com.

2 Select Training > Workouts.
3 Find a workout, or create and save a new workout.
4 Select or Send to Device.
5 Follow the on-screen instructions.

Garmin

Starting a Workout

Your device can guide you through multiple steps in a workout.

1 Press START.
2 Select an activity.
3 Select
4 Select a workout.

NOTE: Only workouts that are compatible with the selected activity appear in the list.
TIP: While viewing workout steps, you can press START to view an animation of the selected exercise, if

available.

5 Select START > Do Workout.
6 Press START to start the activity timer.

After you begin a workout, the device displays each step of the workout, step notes (optional), the target
(optional), and the current workout data. For strength, yoga, cardio, or Pilates activities, an instructional
animation appears.

> Training > Workouts.

18 Training

Following a Daily Suggested Workout

Before the device can suggest a daily workout, you must have a training status and VO2 max. estimate (

Status, page 49).

1 From the watch face, select START.
2 Select Run or Bike.

The daily suggested workout appears.

3 Select START, and select an option:

• To do the workout, select Do Workout.

• To discard the workout, select Dismiss.

• To preview the workout steps, select Steps.

• To update the workout target setting, select Target Type.

• To turn off future workout notifications, select Disable Prompt.

The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max.

Turning Daily Suggested Workout Prompts On and Off

Daily suggested workouts are recommended based on your previous activities saved to your Garmin Connect
account.

1 From the watch face, select START.
2 Select Run or Bike.
3 Hold
4 Select Training > Workouts > Today's Suggestion.
5 Select START to disable or enable prompts.

.

Training

Following a Pool Swim Workout

Your device can guide you through multiple steps in a swim workout. Creating and sending a pool swim workout
is similar to

1 From the watch face, select START > Pool Swim > Options > Training.
2 Select an option:

• Select Workouts to do workouts downloaded from Garmin Connect.

• Select Training Calendar to do or view your scheduled workouts.

3 Follow the on-screen instructions.

Recording a Critical Swim Speed Test

Your Critical Swim Speed (CSS) value is the result of a time-trial-based test. Your CSS is the theoretical speed
you can maintain continuously without exhaustion. You can use your CSS to guide your training pace and
monitor your improvement.

1 From the watch face, select START > Pool Swim > Options > Critical Swim Speed > Do Critical Swim Speed

Test.
2 Select DOWN to preview the workout steps.
3 Select OK > START.
4 Follow the on-screen instructions.

Editing Your Critical Swim Speed Result

You can manually edit or enter a new time for your CSS value.

1 From the watch face, select START > Pool Swim > Options > Critical Swim Speed > Critical Swim Speed.
2 Enter the minutes.
3 Enter the seconds.

Workouts, page 18 and Following a Workout From Garmin Connect, page 18.

Training 19

About the Training Calendar

The training calendar on your watch is an extension of the training calendar or schedule you set up in your
Garmin Connect account. After you have added a few workouts to the Garmin Connect calendar, you can send
them to your device. All scheduled workouts sent to the device appear in the calendar glance. When you select a
day in the calendar, you can view or do the workout. The scheduled workout stays on your watch 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 (

page 70).

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.
5 Follow the on-screen instructions.

Garmin Connect,

Interval Workouts

Interval workouts can be open or structured. Structured repeats can be based on distance or time. The device
saves your custom interval workout until you edit the workout again.

Customizing an Interval Workout

1 Press START.
2 Select an activity.
3 Hold
4 Select Training > Intervals > Structured Repeats.

A workout appears.

5 Select START > Edit.
6 Select one or more options:

• To set the interval duration and type, select Interval.

• To set the rest duration and type, select Rest.

• 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.

7 Press BACK.

.

Starting an Interval Workout

1 Press START.
2 Select an activity.
3 Hold
4 Select Training > Intervals.
5 Select an option:

• Select Open Repeats to mark your intervals and rest periods manually by pressing .

• Select Structured Repeats > START > Do Workout to use an interval workout based on distance or time.

6 Press START to start the activity timer.
7 When your interval workout has a warm up, press
8 Follow the on-screen instructions.

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

.

to begin the first interval.

20 Training

Stopping an Interval Workout

• At any time, select

period.

• 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.

• At any time, select STOP to stop the activity timer. You can resume the timer or end the interval workout.

to stop the current interval or rest period and transition to the next interval or rest

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 5).
8 Select UP or DOWN to scroll to the Virtual Partner screen and see who is leading.

.

®

Training 21

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.
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

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.

PacePro Training

Many runners like to wear a pace band during a race to help achieve their race goal. The PacePro feature allows
you to create a custom pace band based on distance and pace or distance and time. You can also create a pace
band for a known course to optimize your pace effort based on elevation changes.

You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot
before you run the course.

22 Training

Creating a PacePro Plan on Your Watch

Before you can create a PacePro plan on your watch, you must create a course (

on Your Device, page 73).

1 From the watch face, select START.
2 Select an outdoor running activity.
3 Hold .
4 Select Navigation > Courses.
5 Select a course.
6 Select PacePro > Create New.
7 Select an option:

• Select Goal Pace, and enter your target pace.

• Select Goal Time, and enter your target time.

The device displays your custom pace band.

TIP: You can press DOWN and select View Splits to preview the splits.
8 Select START to start the plan.
9 If necessary, select Yes to enable course navigation.
10 Select START to start the activity timer.

Creating and Following a Course

Training 23

Starting a PacePro Plan

1 From the watch face, select START.
2 Select an outdoor running activity.
3 Hold
4 Select Training > PacePro Plans.
5 Select a plan.

TIP: You can select DOWN > View Splits to preview the splits.
6 Select START to start the plan.
7 If necessary, select Yes to enable course navigation.
8 Select START to start the activity timer.

.

Target split pace

Current split pace

Completion progress for the split

Distance remaining in the split

Overall time ahead of or behind your target time

Stopping a PacePro Plan

1 Hold
2 Select Stop PacePro > Yes.

The device stops the PacePro plan. The activity timer continues running.

.

Personal Records

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

NOTE: For cycling, personal records also include most ascent and best power (power meter required).

24 Training

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.

.

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 menu in your Garmin Connect account. For more
information, go to

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

www.strava.com.

Training 25

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 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 Times 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.

.

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 4).

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 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.

®

26 Training

Setting Up Your User Profile

You can update your gender, date of birth, height, weight, wrist, heart rate zone, power zone, and Critical Swim
Speed (CSS) 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.

• Your heart rate is a good measure of exercise intensity.

• Training in certain heart rate zones can help you improve cardiovascular capacity and strength.
If you know your maximum heart rate, you can use the table (

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.

Heart Rate Zone Calculations, page 28) to

Setting Your Heart Rate Zones

The watch 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 watch or using your
Garmin Connect account.

1 Hold
2 Select User Profile > Heart Rate.
3 Select Max. HR > 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.
4 Select LTHR > LTHR, and enter your lactate threshold heart rate.

You can perform a guided test to estimate your lactate threshold (Lactate Threshold, page 47). You can use

the Auto Detect feature to automatically record your lactate threshold during an activity.
5 Select Resting HR > Set Custom, and enter your resting heart rate.

You can use the average resting heart rate measured by your watch, 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

• 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 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).

.

minus resting heart rate).

Training 27

Letting the Device Set Your Heart Rate Zones

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

• Verify that your user profile settings are accurate (

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

• Try a few heart rate training plans, available from your Garmin Connect account.

• View your heart rate trends and time in zones using your Garmin Connect account.

Setting Up Your User Profile, page 27).

Heart Rate Zone Calculations

% of Maximum Heart

Zone

Rate

Perceived Exertion Benefits

1 50–60% Relaxed, easy pace, rhythmic breathing

2 60–70%

3 70–80%

4 80–90%

5 90–100%

Comfortable 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

Beginning-level aerobic training,
reduces stress

Basic cardiovascular training, good
recovery pace

Improved aerobic capacity, optimal
cardiovascular training

Improved anaerobic capacity and
threshold, improved speed

Anaerobic and muscular endurance,
increased power

Setting Your Cycling 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 zones automatically. You can manually adjust your zones on the device or using your
Garmin Connect account.

1 Hold
2 Select Settings > 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.

.

Pausing Your Training Status

If you are injured or sick, you can pause your training status. You can continue to record fitness activities, but
your training status, training load focus, recovery feedback, and workout recommendations are temporarily
disabled.

Select an option:

• From the training status widget, hold , and select Options > Pause Training Status.

• From your Garmin Connect settings, select Performance Stats > Training Status > > Pause Training

Status.

TIP: You should sync your device with your Garmin Connect account.

28 Training

Resuming Your Paused Training Status

You can resume your training status when you are ready to start training again. For best results, you need at
least two VO2 max. measurements each week (

Select an option:

• From the training status widget, hold , and select Options > Resume Training Status.

• From your Garmin Connect settings, select Performance Stats > Training Status > > Resume Training

Status.

TIP: You should sync your device with your Garmin Connect account.

About VO2 Max. Estimates, page 43).

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 glance. The step count is updated periodically.
For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.

Auto Goal

Your device creates a daily step goal automatically, based on your previous activity levels. As you move during

the day, the device shows your progress toward your daily goal .

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

Using the Move Alert

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

Settings, page 93).

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 stages, 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 (

Activity Tracking 29

Using Do Not Disturb Mode, page 30).

Using Automated Sleep Tracking

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

page 58).

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

You can view sleep information from the previous night on your Forerunner device (Glances, page 59).

Manually Syncing Data with Garmin Connect,

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 (

NOTE: You can add options to the controls menu.
1 Hold LIGHT.
2 Select Do Not Disturb.

System Settings, page 93).

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). The device adds the amount of
moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes
are doubled when added.

Earning Intensity Minutes

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

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

• 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

Hold , and select Settings > Activity Tracking.
Status: Turns off the activity tracking features.
Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also

beeps or vibrates if audible tones are turned on (System Settings, page 93).

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 you to turn on and off Move IQ events.
Pulse Ox Mode: Sets your device to record pulse oximeter readings while you are inactive during the day or

continuously while you sleep.

30 Activity Tracking

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.

Hydration Tracking

You can track your daily fluid intake, turn on goals and alerts, and enter the container sizes you use most often.
If you enable automatic goals, your goal increases on the days when you record an activity. When you exercise,
you need more fluid to replace the sweat lost.

NOTE: You can use the Connect IQ app to add and remove glances.

Menstrual Cycle Tracking

Your menstrual cycle is an important part of your health. You can use your device to log physical symptoms, sex
drive, sexual activity, ovulation days, and more. You can learn more and set up this feature in the Health Stats
settings of the Garmin Connect app.

• Menstrual cycle tracking and details

• Physical and emotional symptoms

• Period and fertility predictions

• Health and nutrition information
NOTE: You can use the Garmin Connect app to add and remove glances.

Heart Rate Features

The watch 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 glance. If both wrist-based heart rate and chest heart rate data are
available, your watch uses the chest heart rate data.

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

Your current heart rate in beats per minute (bpm). There is graph of your heart rate for the last four hours,
highlighting your highest and lowest heart rate.

Your current stress level. The watch 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 watch 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 watch.

Heart Rate Features 31

Wrist-based Heart Rate

Wearing the Watch

CAUTION

Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive
skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help
prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist. For
more information, go to garmin.com/fitandcare.

• Wear the watch above your wrist bone.

NOTE: The watch should be snug but comfortable. For more accurate heart rate readings, the watch should
not shift while running or exercising. For pulse oximeter readings, you should remain motionless.

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

• See Tips for Erratic Heart Rate Data, page 32 for more information about wrist-based heart rate.

• See Tips for Erratic Pulse Oximeter Data, page 53 for more information about the pulse oximeter sensor.

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

• For more information about watch wear and care, go to www.garmin.com/fitandcare.

Tips for Erratic Heart Rate Data

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

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

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

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

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

• Wait until the

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

NOTE: In cold environments, warm up indoors.

• Rinse the device with fresh water after each workout.

icon is solid before starting your activity.

32 Heart Rate Features

Viewing the Heart Rate Widget

1 From the watch face, press UP or DOWN to view the heart rate widget.

NOTE: You may need to add the widget to your widget loop (
2 Press START to view your current heart rate in beats per minute (bpm) and a graph of your heart rate for the

last 4 hours.

3 Press DOWN to view your average resting heart rate values for the last 7 days.

Customizing the Widget Loop, page 82).

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 Heart Rate Options > Broadcast Heart Rate.
3 Press START.

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

4 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, press STOP from the broadcast heart rate screen.

.

Broadcasting Heart Rate Data During an Activity

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

NOTE: Broadcasting heart rate data decreases battery life.
1 From the heart rate widget, hold
2 Select Heart Rate Options > Broadcast During Activity.
3 Begin an activity (Starting an Activity, page 5).

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

NOTE: There is no indication that the device is broadcasting your heart rate data during an activity.
4 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, stop the activity (Stopping an Activity, page 5).

Heart Rate Features 33

.

Setting an Abnormal Heart Rate Alert

CAUTION

This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute,
as selected by the user, after a period of inactivity. This feature does not notify you of any potential heart
condition and is not intended to treat or diagnose any medical condition or disease. Always defer to your health
care provider for any heart-related issues.

You can set the heart rate threshold value.

1 From the heart rate widget, hold .
2 Select Heart Rate Options > Abnormal Heart Rate Alerts.
3 Select High Alert or Low Alert.
4 Set the heart rate threshold value.

Each time your heart rate exceeds or drops below 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 Heart Rate Options > Status > Off.

.

Chest Heart Rate While Swimming

The HRM-Pro, HRM-Swim, and HRM-Tri heart rate accessories record and store your heart rate data while you
are swimming. To view your heart rate data, you can add heart rate data fields (Customizing the Data Screens,

page 84).

NOTE: Chest heart rate data is not visible on compatible Forerunner devices while the heart rate monitor 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
downloads. Your heart rate data can be reviewed in the device history and on your Garmin Connect account.

If both wrist-based heart rate and chest heart rate data are available, your device uses the chest heart rate data.

HRM-Pro Accessory

The device can record heart rate during your swim (Chest Heart Rate While Swimming, page 34).

34 Heart Rate Features

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

chest and the transmitter.

3 Wear the heart rate monitor with the Garmin logo facing right-side up.

on the back of the heart rate monitor to create a strong connection between your

The loop and hook 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.

Heart Rate Storage for Timed Activities

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.

Heart Rate Features 35

Accessing Stored Heart Rate Data

If you save a timed activity before you upload the stored heart rate data, you can download the data from the
HRM-Pro accessory.

NOTE: Your HRM-Pro accessory stores up to 18 hours of activity history. When the heart rate monitor memory is
full, your oldest data is overwritten.

1 Put on the heart rate monitor.
2 From your Garmin device, select the History menu.
3 Select the timed activity you saved while you were wearing the heart rate monitor
4 Select Download HR.

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-Pro 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.

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.

• Rinse the heart rate monitor after every use.

• 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.

• Do not put the heart rate monitor in a washing machine or dryer.

• 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.

• Reapply water to the electrodes and contact patches (if applicable).

• Tighten the strap on your chest.

• Warm up for 5 to 10 minutes.

• Follow the care instructions (

• 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.

• 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, high­voltage power lines, electric motors, ovens, microwave ovens, 2.4 GHz cordless phones, and wireless LAN
access points.

Caring for the Heart Rate Monitor, page 36).

HRM-Swim Accessory

The device can record heart rate during your swim (Chest Heart Rate While Swimming, page 34).

36 Heart Rate Features

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.

• 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).

• Put on the heart rate monitor backward to easily adjust the slider on the strap extender.

• 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

3 Wrap the heart rate monitor around your chest, and connect the strap hook to the loop.

and loop connection should be on your right side.

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

• 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.

• Stand up between intervals so that the heart rate monitor is out of the water to see your heart rate data.

Heart Rate Features 37

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.

HRM-Tri Accessory

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

Swimming, page 34).

Running Dynamics

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

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.

38 Heart Rate Features

Training with Running Dynamics

Before you can view running dynamics, you must put on an HRM-Pro, HRM-Run™, or HRM-Tri accessory, or the
Running Dynamics Pod, and pair it with your device (

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.

Pairing Your Wireless Sensors, page 80).

5 If necessary, hold UP to edit how the running dynamics data appears.

Heart Rate Features 39

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.

www.garmin.com/performance-data/running/ for more information on running dynamics. For additional

Go to
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

>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

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.

Color Zone

Symmetry Poor Fair Good Fair Poor

Percent of Other Runners 5% 25% 40% 25% 5%

Red Orange Green Orange Red

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.

40 Heart Rate Features

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-Pro, HRM-Run, or HRM-Tri accessories) or at the waist (Running
Dynamics Pod accessory).

Color Zone

Purple

Blue

Green

Orange

Red

Percentile in
Zone

>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

Vertical Oscillation
Range at Waist

Vertical Ratio at
Chest

Vertical Ratio at
Waist

Tips for Missing Running Dynamics Data

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

• Make sure you have a running dynamics accessory, such as the HRM-Pro accessory.

Accessories with running dynamics have

• Pair the running dynamics accessory with your Forerunner device again, according to the instructions.

• If you are using the HRM-Pro accessory, pair it with your Forerunner device using ANT+ technology, rather

than Bluetooth technology.

• 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.

on the front of the module.

Heart Rate Features 41

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 www.garmin.com

/performance-data/running/.

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

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 > System > Performance Condition.

.

Syncing Activities and Performance Measurements

You can sync activities and performance measurements from other Garmin devices to your Forerunner watch
using your Garmin Connect account. This allows your watch 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 watch.

1 Hold
2 Select System > Physio TrueUp.

When you sync your watch with your phone, recent activities and performance measurements from your other
Garmin devices appear on your Forerunner watch.

.

42 Heart Rate Features

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body
weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and
should increase as your level of fitness improves. The Forerunner device requires 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 (

page 44).

Viewing Your Fitness Age,

Purple

Blue

Green

Orange

Red

VO2 max. data is provided by Firstbeat Analytics™. VO2 max. analysis is provided with permission from The
Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 116), and go to

www.CooperInstitute.org.

Superior

Excellent

Good

Fair

Poor

Heart Rate Features 43

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 (
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 27), and set
your maximum heart rate (Setting Your Heart Rate Zones, page 27). The estimate may seem inaccurate at first.
The device requires a few runs to learn about your running performance. You can disable VO2 max. recording
for ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Turning

Off VO2 Max. Recording, page 44).

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

TIP: You can select START to view additional information.

Pairing Your Wireless Sensors, page 80). If

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 (
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 are already paired.

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 27) and set
your maximum heart rate (Setting Your Heart Rate Zones, page 27). 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 UP or DOWN to scroll through the performance measurements.

TIP: You can select START to view additional information.

Pairing Your Wireless Sensors, page 80). If you are

Turning Off VO2 Max. Recording

You can disable VO2 max. recording for ultra run and trail run activities if you do not want these run types to
affect your VO2 max. estimate (

1 Hold .
2 Select Settings > Activities & Apps.
3 Select Trail Run or Ultra Run.
4 Select the activity settings.
5 Select Record VO2 Max. > Off.

About VO2 Max. Estimates, page 43).

Viewing Your Fitness Age

Your fitness age gives you an idea of how your fitness compares with a person of the same gender. Your device
uses information, such as your age, body mass index (BMI), resting heart rate data, and vigorous activity history
to provide a fitness age. If you have a Garmin Index™ scale, your device uses the body fat percentage metric
instead of BMI to determine your fitness age. Exercise and lifestyle changes can impact your fitness age.

NOTE: For the most accurate fitness age, complete the user profile setup (
1 Hold .
2 Select Settings > User Profile > Fitness Age.

Setting Up Your User Profile, page 27).

44 Heart Rate Features

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.

Viewing Your Predicted Race Times

For the most accurate estimate, complete the user profile setup (
your maximum heart rate (Setting Your Heart Rate Zones, page 27).

Your device uses the VO2 max. estimate (About VO2 Max. Estimates, page 43) 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 42).

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.

Setting Up Your User Profile, page 27), and set

Heart Rate Features 45

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 (
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 Aerobic Benefit Anaerobic Benefit

From 0.0 to 0.9 No benefit. No benefit.

Training Load Focus, page 51). Each

From 1.0 to 1.9 Minor benefit. Minor benefit.

From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness.

From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness.

From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness.

5.0

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

www.firstbeat.com.

Overreaching and potentially harmful without
enough recovery time.

Overreaching and potentially harmful without
enough recovery time.

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 43).

46 Heart Rate Features

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 (
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.

Customizing the Data Screens, page 84).

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 (

Your Heart Rate Zones, page 27). You can turn on the Auto Detect feature to automatically record your lactate

threshold during an activity.

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 (

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.

Pairing Your Wireless Sensors, page 80).

Setting

Heart Rate Features 47

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 (
estimate (Getting Your VO2 Max. Estimate for Cycling, page 44).

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.

Pairing Your Wireless Sensors, page 80), and you must get your VO2 max.

Purple

Blue

Green

Orange

Red

For more information, see the appendix (FTP Ratings, page 116).

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.

Superior

Excellent

Good

Fair

Untrained

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 (
your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 44).

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.

Pairing Your Wireless Sensors, page 80), and you must get

48 Heart Rate Features

Training Status

These measurements are estimates that can help you track and understand your training activities. 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 www.garmin.com

/performance-data/running/.

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 environments 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.

Heart Rate Features 49

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 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 with power during
which your heart rate reached at least 70% of your maximum heart rate for several minutes. Indoor run activities
do not generate a VO2 max. estimate in order to preserve the accuracy of your fitness level trend. You can
disable VO2 max. recording for ultra run and trail run activities if you do not want those run types to affect your
VO2 max. estimate (

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

• 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.

• 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 42).

Turning Off VO2 Max. Recording, page 44).

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.

50 Heart Rate Features

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. The device updates your recovery time throughout the day based on changes in
sleep, stress, relaxation, and physical activity.

Viewing Your Recovery Time

For the most accurate estimate, complete the user profile setup (
your maximum heart rate (Setting Your Heart Rate Zones, page 27).

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

The recovery time appears. The maximum time is 4 days.

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.

Setting Up Your User Profile, page 27), and set

Heart Rate Features 51

Pulse Oximeter

The Forerunner device has a wrist-based pulse oximeter to gauge the peripheral 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.

You can manually begin a pulse oximeter reading by viewing the pulse oximeter widget (Getting Pulse Oximeter

Readings, page 53). You can also turn on all-day readings (Turning On All-Day Acclimation Mode, page 53).

When you remain motionless, 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/ataccuracy.

The elevation scale.

A graph of your average oxygen saturation readings for the last 24 hours.

Your most recent oxygen saturation reading.

The oxygen saturation percentage scale.

A graph of your elevation readings for the last 24 hours.

52 Heart Rate Features

Getting Pulse Oximeter Readings

You can manually begin a pulse oximeter reading by 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, press UP or DOWN to view the pulse oximeter widget.
2 Press START to view widget details and begin a pulse oximeter reading.
3 Remain motionless for up to 30 seconds.

NOTE: If you are too active for the watch to get a pulse oximeter reading, a message appears instead of a

percentage. You can check again after several minutes of inactivity. For best results, hold the arm wearing

the device at heart level while the device reads your blood oxygen saturation.
4 Press DOWN 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 > Pulse Ox Mode > During Sleep.

.

Turning On All-Day Acclimation Mode

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

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.

• Remain motionless while the device reads your blood oxygen saturation.

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

• Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation.

• Use a silicone band.

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

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

• Avoid scratching the optical sensor on the back of the device.

• 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 80).

Your HRV stress score is the result of a three-minute test performed while standing still, where the Forerunner
device analyzes heart rate variability to determine your overall stress. Training, sleep, nutrition, and general life
stress all impact how 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.

Heart Rate Features 53

Using the Stress Level Widget

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

page 82).

1 While you are sitting or inactive, select UP or DOWN to view the stress level widget.
2 Select START.
3 Select an option:

• Select DOWN to view additional details.
TIP: Blue bars indicate periods of rest. Yellow bars indicate periods of stress. Gray bars indicate times

when you were too active to determine your stress level.

• Select START > DOWN to start a relaxation activity.

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 55).

54 Heart Rate Features

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 Press UP or DOWN to view the Body Battery widget.

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

2 Press START to view a graph of your body battery level since midnight.

3 Press DOWN to view a combined graph of your Body Battery and stress levels.

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

Customizing the Widget Loop, page 82).

Tips for Improved Body Battery Data

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

• Good sleep charges your Body Battery.

• Strenuous activity and high stress can cause your Body Battery to drain more quickly.

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

Heart Rate Features 55

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 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 UP, and select Settings > Connectivity > Phone > Pair Phone 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 on-screen
instructions.

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

Tips for Existing Garmin Connect Users

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

or .

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 56).

(

1 Hold .
2 Select Settings > Connectivity > 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, press UP or DOWN to view the notifications widget.
2 Press START.
3 Select a notification.
4 Press START for more options.
5 Press BACK to return to the previous screen.

56 Smart Features

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 (

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.

Playing Audio Prompts During Your Activity, page 17).

Managing Notifications

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

Select an option:

• If you are using an iPhone® device, go to the iOS® notifications settings to select the items to show on the
device.

• If you are using an Android™ smartphone, from the Garmin Connect app, select Settings > Notifications.

Turning Off the Bluetooth Smartphone Connection

1 Hold LIGHT to view the controls menu.
2 Select

Refer to the owner's manual for your mobile device to turn off Bluetooth wireless technology on your mobile
device.

to turn off the Bluetooth smartphone connection on your Forerunner device.

Turning On and Off Smartphone Connection Alerts

You can set the Forerunner device to alert you when your paired smartphone connects and disconnects using
Bluetooth technology.

NOTE: Smartphone connection alerts are turned off by default.
1 Hold
2 Select Settings > Connectivity > Phone > Connected Alerts.

.

Smart Features 57

Bluetooth Connected Features

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

• Activity uploads

• Audio prompts

• Assistance

• Connect IQ

• Find my phone

• Find my watch

• Incident detection

• GroupTrack

• LiveTrack

• Live Event Sharing

• Music controls

• Phone notifications

• Social media interactions

• Software updates

• Weather updates

• Workout, course, and PacePro downloads

Manually Syncing Data with Garmin Connect

1 Hold LIGHT to view the controls menu.
2 Select

.

Locating a Lost Smartphone

You can use this feature to help locate a lost smartphone 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 smartphone. An audible alert sounds on your phone,
and the Bluetooth signal strength displays on the Forerunner device screen. The Bluetooth signal strength
increases as you move closer to your smartphone.

3 Select BACK to stop searching.

LTE Connected Features

This Forerunner device has certain features that require an LTE Subscription and must be set up using the
Garmin Connect app. For subscription information, go to garmin.com/subscriptions.

Some of the features listed here are available using LTE or Bluetooth technology (Bluetooth Connected Features,

page 58).

• Assistance Plus

• Assistance

• Incident detection

• LiveTrack

• Live Event Sharing

• Spectator messages

58 Smart Features

Glances

Your device comes preloaded with glances that provide quick information. Some glances require a Bluetooth
connection to a compatible smartphone.

Some glances are not visible by default. You can add them to the glance loop manually (Customizing the Widget

Loop, page 82).

Body Battery: With all day wear, displays your current Body Battery level and a graph of your level 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.
Device usage: Displays the current software version and device usage statistics.
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.

Golf: Displays golf scores and statistics for your last round.
Health Snapshot: Displays a summary of your last Health Snapshot activity.
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 average resting heart

rate (RHR).

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.
Music controls: Provides music player controls for your smartphone or on-device music.
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: Allows you to take a manual pulse oximeter reading.
Respiration: Your current respiration rate in breaths per minute and seven-day average. You can do a breathing

activity to help you relax.

Sleep: Displays total sleep time, a sleep score, and sleep stage information for the previous night.
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.
Women's health: Displays your current cycle or pregnancy tracking status. You can view and log your daily

symptoms.

Xero® device: Displays laser location information when you have a compatible Xero device paired with your

Forerunner device.

Smart Features 59

Viewing the Glances and Widgets

Glances provide quick access to health data, activity information, built-in sensors, and more. Your watch comes
preloaded with several glances, and more are available when you pair your watch with a phone.

1 From the watch face, select UP or DOWN.

The watch scrolls through the glance loop and displays summary data for each glance.

2 Select START to view the widget and more information.

TIP: You can select DOWN to view additional options and functions.

Viewing the Controls Menu

The controls menu contains options, such as turning on the assistance feature (

page 62), 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.

Safety and Tracking Features,

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 (

Controls Menu, page 60).

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

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 weather details.
3 Select UP or DOWN to view hourly, daily, and weather trend data.

Viewing the

60 Smart Features

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 app. You
can customize your device with watch faces, data fields, widgets, and device 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.
Device Apps: Add interactive features to your watch, such as new outdoor and fitness activity types.

Downloading Connect IQ Features Using Your Computer

1 Connect the device to your computer using a USB cable.
2 Go to
3 Select a Connect IQ feature, and download it.
4 Follow the on-screen instructions.

apps.garmin.com, and sign in.

Wi‑Fi 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 Wi‑Fi

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 Wi‑Fi connection, the files are wirelessly sent to your device.

Connecting to a Wi‑Fi Network

You must connect your device to the Garmin Connect app on your smartphone or to the Garmin Express
application on your computer before you can connect to a Wi‑Fi network.

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

The device displays a list of nearby Wi‑Fi 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.

.

™

Smart Features 61

Safety and Tracking Features

CAUTION

All of the safety and tracking features must be set up using the Garmin Connect app.
The LTE connected features are only available for the Forerunner LTE device.
Assistance Plus is available only when you obtain the LTE Subscription. The Assistance Plus feature is not

available in every market where this product is sold.
Safety and tracking features are available when your Forerunner device is connected to the Garmin Connect app

using Bluetooth technology, or when you obtain the LTE Subscription.

For more information about safety and tracking features, go to www.garmin.com/safety.
Assistance Plus: If you have an active LTE Subscription, are within an LTE network coverage area, and

Assistance Plus is enabled, your Forerunner device can contact the Garmin International Emergency
Response Coordination Center (IERCC) team if an incident is detected or if you need emergency assistance.
A Garmin IERCC team member will attempt to contact emergency services on your behalf and may contact
one or more of your emergency contacts.

Assistance: If an incident is detected or if you need assistance, your Forerunner device can send an automated

message with your name, LiveTrack link, and GPS location to your emergency contacts. Assistance does not
contact the Garmin IERCC team or emergency services on your behalf.

Incident Detection: When the Forerunner device detects an incident during certain outdoor activities, the device

automatically starts an Assistance Plus or assistance request.

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 web page.

Live Event Sharing: Allows you to send messages to friends and family during an event, providing real-time

updates.

GroupTrack: Allows you to keep track of your connections using LiveTrack directly on screen and in real time.

Adding Emergency Contacts

Emergency contact phone numbers are used for the safety and tracking features.

1 From the Garmin Connect app, select or .
2 Select Safety & Tracking > Safety Features > Emergency Contacts > Add Emergency Contacts.
3 Follow the on-screen instructions.

Requesting Assistance

Before you can request assistance or Assistance Plus, you must set up the safety and tracking features (

and Tracking Features, page 62).

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

The countdown screen appears.
TIP: Before the countdown is complete, you can hold any key to cancel the message.

Safety

Incident Detection

CAUTION

Incident detection is a supplemental feature designed for outdoor use. Incident detection should not be relied
on as a primary method to obtain emergency assistance.

62 Safety and Tracking Features

Turning Incident Detection On and Off

NOTE: Your paired phone or Forerunner with 4G LTE must be equipped with a data plan and be in an area of
network coverage where data is available.

Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin
Connect app (
text messages (standard text messaging rates may apply).

1 From the watch face, hold .
2 Select Settings > Safety & Tracking > Incident Detection.
3 Select a GPS activity.

NOTE: Incident detection is available only for certain outdoor activities.

When an incident is detected by your Forerunner watch and your phone is connected, the Garmin Connect app
can send an automated text message and email with your name and GPS location to your emergency contacts.
If you have an LTE Subscription, incident detection can be enabled for activities without your phone. You have
15 seconds to cancel the message.

Adding Emergency Contacts, page 62).Your emergency contacts must be able to receive emails or

Live Event Sharing

Live event sharing allows you to send messages to friends and family during an event, providing real-time
updates including cumulative time and last lap time. Before the event, you can customize the list of recipients
and the message content in the Garmin Connect app.

Turning On Live Event Sharing

Before you can use live event sharing, you must set up the LiveTrack feature in the Garmin Connect app.
NOTE: LiveTrack features are available when your Forerunner device is connected to the Garmin Connect app

using Bluetooth technology, or when you obtain the LTE Subscription.
1 In the Garmin Connect app, from the settings menu, select Safety & Tracking > Live Event Sharing.

You can customize the message triggers and options.

2 Go outside, and select a GPS activity on your Forerunner device.
3 Select

Live event sharing is enabled for 24 hours.

4 Select Recipients to add people from your contacts.

> Live Event Sharing > Sharing.

Spectator Messaging

NOTE: Spectator messaging is available when your Forerunner device has an active LTE Subscription.
Spectator messaging is a feature that allows your LiveTrack followers to send you audio and text messages

during your run activity. You can set up this feature in the LiveTrack settings of the Garmin Connect app. To
receive audio messages, you must have Bluetooth headphones connected to your Forerunner device.

Blocking Spectator Messages

If you want to block spectator messages, Garmin recommends turning it off before you start the activity.
TIP: If you have already started an activity, you can block spectator messages from the incoming message

(START > Disable).

1 Go outside, and select a GPS activity on your Forerunner device.
2 Select

Safety and Tracking Features 63

> LiveTrack > Spectator Messaging.

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 56).
3 On the Forerunner device, hold , and select Settings > 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 > > Settings >

GroupTrack.
5 Select Visible to > All Connections.
6 Select Start LiveTrack.
7 On the Forerunner device, start an activity.
8 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.

• Start your activity outside using GPS.

• Pair your Forerunner device with your smartphone using Bluetooth technology.

• In the Garmin Connect app, from the settings menu, select Connections to update the list of connections for

your GroupTrack session.

• Make sure all of your connections pair to their smartphones and start a LiveTrack session in the Garmin

Connect app.

• Make sure all your connections are in range (40 km or 25 mi.).

• During a GroupTrack session, scroll to the map to view your connections (

page 84).

Adding a Map to an Activity,

Music

NOTE: This section is about three different music playback options.

• Third-party provider music

• Personal audio content

• Music stored on your phone
On a Forerunner device, 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 also control music playback on your paired smartphone using your device.

64 Music

Connecting to a Third-Party Provider

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

Some third-party music provider options are already installed on your device. For more options, you can
download the Connect IQ app on your smartphone.

1 Hold DOWN from any screen to open the music controls.
2 Select .

NOTE: If you want to set up another provider, hold , and select Music Providers > Add Provider.
3 Select the name of the 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
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.

®

www.garmin.com/.

Downloading Audio Content from Spotify

Before you can download audio content from Spotify, you must connect to a Wi‑Fi network (

Wi‑Fi Network, page 61).

1 Hold DOWN from any screen to open the music controls.
2 Hold .
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.

Connecting to a

Downloading Personal Audio Content

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

You can load your personal audio files, such as .mp3 and .m4a files, to a Forerunner device from your computer.
For more information, go to www.garmin.com/musicfiles.

1 Connect the device to your computer using the 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.

®

Music 65

Listening to Music

1 Hold DOWN from any screen to open the music controls.
2 Connect your headphones with Bluetooth technology (Connecting Bluetooth Headphones, page 67).
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 65).

• To control music playback on your smartphone, select Control Phone.

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

5 Select to open the music playback controls.

Music Playback Controls

Select to manage content from some third-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.

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.

66 Music

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.

Changing the Audio Mode

You can change the music playback mode from stereo to mono.

1 Hold
2 Select Settings > Music > Audio.
3 Select an option.

.

Connecting Bluetooth Headphones

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 Pay > Get Started.
3 Follow the on-screen instructions.

Garmin Pay 67

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.
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 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 10 credit or debit cards to your Garmin Pay wallet.

1 From the Garmin Connect app, select or .
2 Select Garmin Pay > > Add Card.
3 Follow the on-screen instructions.

After the card is added, you can select the card on your watch when you make a payment.

68 Garmin Pay

Managing Your Garmin Pay Cards

You can temporarily suspend or delete a card.

NOTE: In some countries, participating financial institutions may restrict the Garmin Pay features.
1 From the Garmin Connect app, select
2 Select Garmin Pay.
3 Select a card.
4 Select an option:

• To temporarily suspend or unsuspend the card, select Suspend Card.
The card must be active to make purchases using your Forerunner device.

• To delete the card, select .

or .

Changing Your Garmin Pay Passcode

You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay
feature for your Forerunner device, create a new passcode, and reenter your card information.

1 From the Forerunner device page in the Garmin Connect app, select Garmin Pay > Change 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.

Using History

History contains previous activities you have saved on your device.
The device has a history widget for quick access to your activity data (Glances, page 59).

1 From the watch face, hold .
2 Select History > Activities.
3 Select an activity.
4 Press START.
5 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 46).

• To view your time in each heart rate zone, select Heart Rate (Viewing Your Time in Each Heart Rate Zone,

page 70).

• To select a lap and view additional information about each lap, select Laps.

• To select a ski or snowboard run and view additional information about each run, select Runs.

• 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.

History 69

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.

.

Viewing Data Totals

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

1 From the watch face, hold .
2 Select History > Totals.
3 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 From the watch face, hold .
2 Select History > Totals > Odometer.
3 Select UP or DOWN to view odometer totals.

Deleting History

1 From the watch face, 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.

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.

70 History

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 Connect IQ apps.

1 Connect the device to your computer using the USB cable.
2 Go to
3 Download and install the Garmin Express application.
4 Open the Garmin Express application, and select Add Device.
5 Follow the on-screen instructions.

www.garmin.com/express.

Data Management

NOTE: The device is not compatible with Windows 95, 98, Me, Windows NT®, and Mac® OS 10.3 and earlier.

History 71

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.

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 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 a Course on Garmin Connect

Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (

Connect, page 70).

1 From the Garmin Connect app, select or .
2 Select Training > Courses > Create Course.
3 Select a course type.
4 Follow the on-screen instructions.
5 Select Done.

NOTE: You can send this course to your device (

72 Navigation

Sending a Course to Your Device, page 73).

Garmin

Sending a Course to Your Device

You can send a course you created using the Garmin Connect app to your device (

Connect, page 72).

1 From the Garmin Connect app, select or .
2 Select Training > Courses.
3 Select a course.
4 Select > Send to Device.
5 Select your compatible device.
6 Follow the on-screen instructions.

Viewing Course Details

1 Select START > Navigate > Courses.
2 Select a course.
3 Select an option:

• Select Map to view the course on the map.

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

• Select Name to view and edit the name of the course.

Creating and Following a Course on Your Device

1 Press START.
2 Select an activity.
3 Hold
4 Select Navigation > 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 6 and 7.
9 Select Done > Do Course.

Navigation information appears.

10 Press START to begin navigation.

.

Creating a Course on Garmin

Navigation 73

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.

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

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.

74 Navigation

Navigating to a Destination

You can use your device to navigate to a destination or follow a course.

1 Press START.
2 Select an activity.
3 Hold .
4 Select Navigation.
5 Select a category.
6 Respond to the on-screen prompts to choose a destination.
7 Select Go To.

Navigation information appears.

8 Press 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 or interesting. Points of interest are organized by category
and can include popular travel destinations such as gas stations, restaurants, hotels, and entertainment venues.

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.

Navigation 75

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, press STOP.
2 Select Back to Start, and 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 , the track to follow , and your destination 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.
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 94).

From the watch face, select START > Navigate > Last MOB.
Navigation information appears.

Stopping Navigation

1 During an activity, hold .
2 Select Stop Navigation.

76 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.

• Map navigation (Panning and Zooming the Map, page 78)

• Map settings (Map Settings, page 78)

Viewing the Map

1 Start an outdoor activity.
2 Select UP or DOWN to scroll to the map screen.
3 Hold

• To pan or zoom the map, select Pan/Zoom.

• 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.

, and select an option:

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.

.

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.

Navigation 77

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 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.

.

Map Settings

You can customize how the map appears in the map app and data screens.
From the watch face, hold
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.

, and select Settings > Map.

Altimeter and Barometer

The watch contains an internal altimeter and barometer. The watch 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 (
barometer glances to open the altimeter or barometer settings quickly.

Altimeter Settings, page 91). You can press START from the altimeter or

78 Navigation

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 90). 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 Navigation Data Screens

1 Hold
2 Select Settings > Navigation > Data Screens.
3 Select an option:

• Select Map to turn on or off the map.

• Select Compass to turn on or off the compass.

• Select Elevation Plot to turn on or off the elevation plot.

• Select a screen to add, remove, or customize.

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.

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 buy.garmin.com.

Wireless Sensors 79

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 37, Putting On the Heart Rate Monitor, page 35).

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 & 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 (

page 80).

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.

Pairing Your Wireless Sensors,

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 80).

(
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.

80 Wireless Sensors

Calibrating Your Foot Pod Manually

Before you can calibrate your device, you must pair your device with the foot pod sensor (

Sensors, page 80).

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 & 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.

Pairing Your Wireless

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 80).

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

1 Hold .
2 Select Sensors & 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.

Using an Optional Bike Speed or Cadence Sensor

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

• Pair the sensor with your device (Pairing Your Wireless Sensors, page 80).

• Set your wheel size (Wheel Size and Circumference, page 117).

• Go for a ride (Starting an Activity, page 5).

Training with Power Meters

• Go to buy.garmin.com for a list of ANT+ sensors that are compatible with your device (such as Rally™ and

Vector™).

• For more information, see the owner's manual for your power meter.

• Adjust your power zones to match your goals and abilities (Setting Your Cycling Power Zones, page 28).

• Use range alerts to be notified when you reach a specified power zone (Setting an Alert, page 86).

• Customize the power data fields (Customizing the Data Screens, page 84).

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 80). You can customize the optional data fields (Customizing the

Data Screens, page 84). The Forerunner device displays current adjustment values when the sensor is in

adjustment mode.

Wireless Sensors 81

Situational Awareness

Your Forerunner device can be used with the 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 106).

tempe

The tempe is an ANT+ wireless temperature sensor. You can attach the sensor to a secure strap or loop 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

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 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 Hold .
2 Select Settings > Appearance > Widgets.
3 Select a widget.
4 Select an option:

• Select UP or DOWN to change the location of the widget in the widget loop.

• Select to remove the widget from the widget loop.

5 Select Add.
6 Select a widget.

The widget is added to the widget loop.

82 Customizing Your Device

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.

From the watch face, 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 88).

Accent Color: Sets the accent color of each activity to help identify which activity is active.
Add Activity: Allows you to customize a multisport activity.
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 (Enabling

Auto Climb, page 88).

Auto Lap: Sets the options for the Auto Lap feature (Auto Lap, page 87).
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 87).

Auto Rest: Enables the device to automatically detect when you are resting during a pool swim and create a rest

interval (Auto Rest, page 13).

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 88).

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 84).

Edit Weight: Allows you to add the weight used for an exercise set during a strength training or cardio activity.
Golf Distance: Set the unit of measure used while playing golf.
GPS: Sets the mode for the GPS antenna (Changing the GPS Setting, page 89).
Grading System: Sets the grading system for rating the route difficulty for rock climbing activities.
Lane Number: Enables you to select a lane number for a track run.
Lap Key: Enables you to record a lap or a rest during the activity.
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 86).
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 26).

Pool Size: Sets the pool length for pool swimming (Going for a Pool Swim, page 11).
Power Averaging: Controls whether the device includes zero values for power data that occur when you are not

pedaling.

Power Save Timeout: Sets the power-save timeout options for the activity (Power Save Timeout Settings,

page 89).

Record Activity: Enables activity FIT file recording for golf activities. FIT files record fitness information that is

tailored for Garmin Connect.

Record VO2 Max.: Enables VO2 max. recording for trail run and ultra run activities (

Recording, page 44).

Rename: Sets the activity name.

Turning Off VO2 Max.

Customizing Your Device 83

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.
Route Stats: Enables route statistics tracking for indoor climbing activities.
Routing: Sets the preferences for calculating routes for the activity (Routing Settings, page 86).
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.
Self Evaluation: Sets how often you evaluate your perceived effort for the activity (Enabling Self Evaluation,

page 88).

Stat Tracking: Enables statistics tracking while playing golf.
Stroke Detect.: Enables stroke detection for pool swimming.
Swimrun Auto Sport Change: Allows you to automatically transition between the swim portion and the run

portion of a swimrun multisport activity.

Transitions: Enables transitions for multisport activities.
Vibration Alerts: Enables alerts that notify you to inhale or exhale during a breathwork activity.
Workout Videos: Enables instructive workout animations for a strength, cardio, yoga, or Pilates activity.

Animations are available for workouts downloaded from Garmin Connect.

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 Data Fields 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.

84 Customizing Your Device

.

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 burn a specified number of calories.

Range alert: A range alert notifies you each time the 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 You can set minimum and maximum cadence values.

Calories Event, recurring You can set the number of calories.

Custom Event, recurring

Distance Recurring You can set a distance interval.

Elevation Range You can set minimum and maximum elevation values.

Heart Rate Range

Pace Range You can set minimum and maximum pace values.

Pacing Recurring You can set a target swim pace.

Power Range You can set the high or low power level.

Proximity Event You can set a radius from a saved location.

Run/Walk Recurring You can set timed walking breaks at regular intervals.

Speed Range You can set minimum and maximum speed values.

Stroke Rate Range You can set high or low strokes per minute.

Time Event, recurring You can set a time interval.

Track Timer Recurring You can set a track time interval in seconds.

You can select an existing message or create a custom message and select an
alert type.

You can set minimum and maximum heart rate values or select zone changes.
See About Heart Rate Zones, page 27 and Heart Rate Zone Calculations, page 28.

Customizing Your Device 85

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.
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

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

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

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

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.

, select Settings > Activities & Apps, select an activity, select the activity settings, and select Map.

Track Up option shows your current direction of travel at the top of the screen.

in or out manually.

slowly.

Routing Settings

You can change the routing settings to customize the way the watch calculates routes for each activity.
NOTE: Not all settings are available for all activity types.
Hold

Activity: Sets an activity for routing. The watch 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 watch. Use the Follow Course option to navigate a 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.

86 Customizing Your Device

, select Activities & Apps, select an activity, select the activity settings, and select Routing.

exactly as it appears, without recalculating. Use the Use Map option to navigate a course using routable
maps, and recalculate the route if you stray from the course.

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 93).

If necessary, you can customize the data pages to display additional lap data (Customizing the Data Screens,

page 84).

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).

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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.

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Customizing Your Device 87

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.

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Enabling Self Evaluation

When you save an activity, you can evaluate your perceived effort and how you felt during the activity (

an Activity, page 6). You can view your evaluation information in your Garmin Connect account.

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 Self Evaluation.
6 Select an option:

• To evaluate only after following a structured workout or interval, select Workouts Only.

• To evaluate after every activity, select Always.

Evaluating

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.

88 Customizing Your Device

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Changing the GPS Setting

For more information about GPS, go to

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 GPS Only to enable the GPS satellite system.

• Select GPS + GLONASS (Russian satellite system) for more accurate position information in situations
with poor sky visibility.

• Select GPS + GALILEO (European Union satellite system) for more accurate position information in
situations with poor sky visibility.

• Select UltraTrac to record track points and sensor data less frequently (UltraTrac, page 89).

NOTE: Using GPS and another satellite together can reduce battery life more quickly than using GPS only
(GPS and Other Satellite Systems, page 89).

GPS and Other Satellite Systems

The GPS + GLONASS or GPS + GALILEO options offer increased performance in challenging environments and
faster position acquisition than using GPS only. However, using GPS and another satellite system together can
reduce battery life more quickly than using GPS only.

www.garmin.com/aboutGPS.

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 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.

, select Settings > Activities & Apps, select an activity, and select the activity settings.

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 from List.

GroupTrack Settings

Hold , and select Settings > Safety & Tracking > 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.

Customizing Your Device 89

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 61).

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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 Data.

• To add or change an accent color for the watch face, select Accent Color.

• To change the background color, select Bkgd. Color.

• To save the changes, select Done.

Sensors Settings

Compass Settings

Hold

Calibrate: Allows you to manually calibrate the compass sensor (Calibrating the Compass Manually, page 90).
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 91).
Mode: Sets the compass to use electronic-sensor data only (On), a combination of GPS and electronic-sensor

Calibrating the Compass Manually

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 & Accessories > Compass > Calibrate > Start.
3 Follow the on-screen instructions.

, and select Settings > Sensors & Accessories > Compass.

data when moving (Auto), or GPS data only (Off).

NOTICE

TIP: Move your wrist in a small figure eight motion until a message appears.

90 Customizing Your Device

Setting the North Reference

You can set the directional reference used in calculating heading information.

1 Hold
2 Select Settings > Sensors & 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.

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Altimeter Settings

Hold

Calibrate: Allows you to manually calibrate the altimeter sensor.
Auto Cal.: Allows the altimeter to self-calibrate each time you turn on GPS tracking.
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 Settings > Sensors & Accessories > Altimeter.
3 Select an option:

, and select Settings > Sensors & Accessories > Altimeter.

.

• To calibrate automatically from your GPS starting point, select Auto Cal., and select an option.

• To enter the current elevation manually, select Calibrate > Yes.

• To enter the current elevation from the digital elevation model, select Calibrate > Use DEM.

• To enter the current elevation from your GPS starting point, select Calibrate > Use GPS.

Barometer Settings

Hold

Calibrate: Allows you to manually calibrate the barometer sensor.
Plot: Sets the time scale for the chart in the barometer widget.
Storm Alert: Sets the rate of barometric pressure change that triggers a storm alert.
Watch Mode: Sets the sensor used in watch mode. The Auto option uses both the altimeter and barometer

Pressure: Sets how the device displays pressure data.

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 Settings > Sensors & Accessories > Barometer > Calibrate.
3 Select an option:

, and select Settings > Sensors & Accessories > 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.

.

• To enter the current elevation and sea level pressure (optional), select Yes.

• To calibrate automatically from the digital elevation model, select Use DEM.

• To calibrate automatically from your GPS starting point, select Use GPS.

Customizing Your Device 91

Xero Laser Location Settings

Before you can customize laser location settings, you must pair a compatible Xero device (

Sensors, page 80).

Hold , and select Sensors & Accessories > XERO Locations > Laser Locations.
During Activity: Enables the display of laser location information from a compatible, paired Xero device during

an activity.

Share Mode: Allows you to share laser location information publicly or broadcast it privately.

Pairing Your Wireless

Power Manager Settings

Hold , and select Settings > Power Manager.
Battery Saver: Allows you to customize system settings to extend battery life in watch mode (Customizing the

Battery Saver Feature, page 92).

Battery Percentage: Displays remaining battery life as a percentage.
Battery Estimates: Displays remaining battery life as an estimated number of days or hours.

Customizing the Battery Saver Feature

The battery saver feature allows you to quickly adjust system settings to extend battery life in watch mode.
You can turn on the battery saver feature from the controls menu (

1 Hold .
2 Select Settings > Power Manager > Battery Saver.
3 Select Status to turn on the battery saver feature.
4 Select Edit, and select an option:

• Select Watch Face to enable a low-power watch face that updates once per minute.

• Select Music to disable listening to music from your watch.

• Select Phone to disconnect your paired phone.

• Select Wi-Fi to disconnect from a Wi‑Fi network.

• Select Activity Tracking to turn off all-day activity tracking, including steps, floors climbed, intensity
minutes, sleep tracking, and Move IQ events.

• Select Wrist Heart Rate to turn off the wrist heart rate monitor.

• Select Backlight to disable the automatic backlight.

The watch displays the hours of battery life gained with each setting change.

5 Select Sleep Time to enable the battery saver feature during your normal sleep hours.

TIP: You can set your normal sleep hours in the user settings on your Garmin Connect account.

6 Select Low Battery Alert to receive an alert when the battery is low.

Viewing the Controls Menu, page 60).

92 Customizing Your Device