All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its
products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates
and supplemental information concerning the use of this product.
Garmin®, the Garmin logo, ANT+®, Auto Lap®, Edge®, VIRB®, and vívosmart® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body Battery™, Garmin
Connect™, Garmin Express™, Garmin Move IQ™, and Toe-to-Toe™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of
Garmin.
American Heart Association® is a registered trademark of American Heart Association, Inc. Android™ is a trademark of Google Inc. Apple® is a trademark of Apple Inc., registered in the U.S. and
other countries. The Bluetooth® word mark and logos are owned by 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. Advanced heartbeat analytics by Firstbeat. 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: A03430
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.
Turning On and Setting Up the Device
Before you can use your device, you must plug it into a power
source to turn it on.
To use the vívosmart 4 device, you must set it up using a
smartphone or computer. When using a smartphone, the device
must be paired directly through the Garmin Connect™ Mobile
app, instead of from the Bluetooth® settings on your smartphone.
From the app store on your smartphone, install the Garmin
1
Connect Mobile app.
Pinch the sides of the charging clip À to open the arms on
2
the clip.
NOTE: The device should be snug but comfortable. For more
accurate heart rate readings on the vívosmart device, it
should not move while running or exercising. For more
accurate pulse oximeter readings on the vívosmart device,
you should remain motionless.
NOTE: The optical sensor is located on the back of the
device.
• See Tips for Erratic Heart Rate Data, page 10 for more
information about wrist-based heart rate.
• See Tips for Erratic Pulse Oximeter Data, page 10 for more
information about the pulse oximeter sensor.
• For more information about accuracy, go to garmin.com
/ataccuracy.
Using the Device
Align the clip with the contacts Á, and release the arms of the
3
clip.
Plug the USB cable into a power source to turn on the device
4
(Charging the Device, page 9).
Hello! appears when the device turns on.
Select an option to add your device to your Garmin Connect
5
account:
• If this is the first device you have paired with the Garmin
Connect Mobile app, follow the on-screen instructions.
• If you have already paired another device with the Garmin
Connect Mobile app, from the or menu, select
Garmin Devices > Add Device, and follow the on-screen
instructions.
After you pair successfully, a message appears, and your device
syncs automatically with your smartphone.
Wearing the Device
• Wear the device above your wrist bone.
Double-tap Double-tap the touchscreen À to wake the device.
NOTE: The screen turns off when not in use. When the
screen is off, the device is still active and recording data.
During a timed activity, double-tap the touchscreen to start
and stop the timer.
Wrist
gesture
PressPress Á to open and close the menu from the main
SwipeSwipe the touchscreen up or down to scroll through
TapTap the touchscreen to make a selection.
Rotate and lift your wrist toward your body to turn the
screen on. Rotate your wrist away from your body to turn
the screen off.
watch face.
Press to return to the previous screen.
widgets and menu options.
Menu Options
You can press to view the menu.
TIP: Swipe to scroll through the menu options.
Displays the timed activity options.
Displays the heart rate features.
Displays the timer, stopwatch, and alarm options.
Displays options for your Bluetooth paired smartphone.
Displays the device settings.
Viewing Battery Power
You can view the remaining battery power on your device.
Hold the time and date screen for a few seconds.
The remaining battery power appears as an image.
Introduction1
Widgets
Your device comes preloaded with widgets that provide at-aglance information. You can swipe the touchscreen to scroll
through the widgets. Some widgets require a paired
smartphone.
NOTE: You can use the Garmin Connect Mobile app to select
the watch face and add or remove widgets, such as music
controls for your smartphone (Customizing Activity Options,
page 8).
Time and
date
VIRBControls for a paired VIRB® action camera (sold
Step Goal
Your device creates a daily step goal automatically, based on
your previous activity levels. As you move during the day, the
device records your progress À toward your daily goal Á. Your
device begins with a default goal of 7,500 steps per day.
If you choose not to use the auto goal feature, you can disable it
and set a personalized step goal on your Garmin Connect
account (Activity Tracking Settings, page 8).
Viewing the Move Bar
Sitting for prolonged periods of time can trigger undesirable
metabolic state changes. The move bar reminds you to keep
moving.
Swipe to view the steps widget.
After one hour of inactivity, the move bar À appears.
The current time and date. The device updates the time
and date when you sync your device with a smartphone or
computer.
The total number of steps taken and your goal for the day.
The device learns and proposes a new step goal for you
each day.
The total number of floors climbed and your goal for the
day.
Your intensity minutes total and goal for the week.
The amount of total calories burned for the day, including
both active and resting calories.
The distance traveled in kilometers or miles for the day.
separately).
Controls for the music player on your smartphone.
The current temperature and weather forecast from a
paired smartphone.
Notifications from your smartphone, including calls, texts,
social network updates, and more, based on your
smartphone notification settings.
A custom message that you create on the Garmin Connect
Mobile app.
Your current heart rate in beats per minute (bpm) and
seven-day average resting heart rate.
Your current stress level. The device measures your heart
rate variability while you are inactive to estimate your stress
level. A lower number indicates a lower stress level.
Your current Body Battery™ energy level. The device
calculates your current energy reserves based on sleep,
stress, and activity data. A higher number indicates a
higher energy reserve.
NOTE: After a brief timeout, the move bar is replaced by your
step goal for the day.
Additional segments Á appear after every 15 minutes of
inactivity.
NOTE: You can reset the move bar by walking a short
distance.
Viewing the Heart Rate Widget
The heart rate widget displays your current heart rate in beats
per minute (bpm). For more information on heart rate accuracy,
go to garmin.com/ataccuracy.
Swipe to view the heart rate widget.
The widget shows your current heart rate À and your resting
heart rate Á (About Heart Rate Zones, page 11).
Intensity Minutes
To improve your health, organizations such as the U.S. Centers
for Disease Control and Prevention, the American Heart
Association®, and the World Health Organization, recommend at
least 150 minutes per week of moderate intensity activity, such
as brisk walking, or 75 minutes per week of vigorous intensity
activity, such as running.
The device monitors your activity intensity and tracks your time
spent participating in moderate to vigorous intensity activities
(heart rate data is required to quantify vigorous intensity). You
can work toward achieving your weekly intensity minutes goal by
participating in at least 10 consecutive minutes of moderate to
vigorous intensity activities. The device adds the amount of
moderate activity minutes with the amount of vigorous activity
minutes. Your total vigorous intensity minutes are doubled when
added.
Earning Intensity Minutes
Your vívosmart 4 device calculates intensity minutes by
comparing your heart rate data to your average resting heart
rate. If heart rate is turned off, the device calculates moderate
intensity minutes by analyzing your steps per minute.
• Start a timed activity for the most accurate calculation of
intensity minutes.
• Exercise for at least 10 consecutive minutes at a moderate or
vigorous intensity level.
• Wear your device all day and night for the most accurate
resting heart rate.
Improving Calorie Accuracy
The device displays an estimate of your total calories burned for
the current day. You can improve the accuracy of this estimate
by walking briskly for up to 15 minutes.
Swipe to view the calories screen.
1
Select .
2
2Widgets
NOTE: appears when calories need to be calibrated. This
calibration process only needs to be completed once. If you
have already recorded a timed walk or run, may not
appear.
Follow the on-screen instructions.
3
Heart Rate Variability and Stress Level
Your device analyzes your heart rate variability while you are
inactive to determine your overall stress. Training, physical
activity, sleep, nutrition, and general life stress all impact your
stress level. The stress level range is from 0 to 100, where 0 to
25 is a resting state, 26 to 50 is low stress, 51 to 75 is medium
stress, and 76 to 100 is a high stress state. Knowing your stress
level can help you identify stressful moments throughout your
day. For best results, you should wear the device while sleeping.
You can sync your device with your Garmin Connect account to
view your all-day stress level, long-term trends, and additional
details.
Using the Relaxation Timer
You can use the relaxation timer to perform a guided breathing
exercise.
Swipe to view the stress level widget.
1
Tap the touchscreen.
2
Select to start the relaxation timer.
3
Follow the on-screen instructions.
4
The device vibrates, signaling you to breathe in or out
(Setting the Vibration Level, page 7).
Your updated stress level appears when the relaxation timer
ends.
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 À. 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.
Your device also displays a trending arrow indicating if your
energy reserve is increasing, decreasing, or holding steady Á.
hours. You can set your normal sleep hours in the user settings
on your Garmin Connect account. Sleep statistics include total
hours of sleep, sleep levels, and sleep movement. You can view
your sleep statistics on your Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use
do not disturb mode to turn off notifications and alerts, with the
exception of alarms (Using Do Not Disturb Mode, page 7).
VIRB Remote
The VIRB remote function allows you to control your VIRB
action camera using your device. Go to www.garmin.com/VIRB
to purchase a VIRB action camera.
Controlling a VIRB Action Camera
Before you can use the VIRB remote function, you must enable
the remote setting on your VIRB camera. See the VIRB Series Owner's Manual for more information. You must also enable the
VIRB screen on your vívosmart 4 device (Customizing Activity
Options, page 8).
Turn on your VIRB camera.
1
On your vívosmart 4 device, swipe to view the VIRB screen.
2
Wait while the device connects to your VIRB camera.
3
Select an option:
4
• To record video, select .
The video counter appears on the vívosmart 4 device.
• To stop recording video, select .
• To take a photo, select .
Bluetooth Connected Features
The vívosmart 4 device has several Bluetooth connected
features for your compatible smartphone using the Garmin
Connect Mobile app.
Notifications: Alerts you to notifications from your smartphone,
including calls, texts, social network updates, and more,
based on your smartphone notification settings.
Weather updates: Displays the current temperature and
weather forecast from your smartphone.
Music controls: Allows you to control the music player on your
smartphone.
Find my phone: Locates your lost smartphone that is paired
with your vívosmart device and currently within range.
Find my device: Locates your lost vívosmart device that is
paired with your smartphone and currently within range.
Activity uploads: Automatically sends your activity to the
Garmin Connect Mobile app as soon as you open the app.
Software updates: Your device wirelessly downloads and
installs the latest software update.
Viewing Notifications
When your device is paired with the Garmin Connect Mobile
app, you can view notifications from your smartphone on your
device, such as text messages and emails.
Swipe to view the notifications widget.
1
Select View.
2
The most recent notification appears in the center of the
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 10).
Sleep Tracking
While you are sleeping, the device automatically detects your
sleep and monitors your movement during your normal sleep
Bluetooth Connected Features3
touchscreen.
Tap the touchscreen to select the notification.
3
TIP: Swipe to view older notifications.
The entire message scrolls on the device.
Tap the touchscreen, and select to dismiss the notification.
4
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