Вы находитесь на странице: 1из 56

Forerunner 910XT ®

owner’s manual

May 2014 190-01371-00_0E Printed in Taiwan

© 2011–2014 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, Auto Lap®, Auto Pause®, Forerunner®, and Virtual Partner® are trademarks of
Garmin Ltd. or its subsidiaries, registered in the USA and other countries. ANT+™, ANT Agent™, Garmin
Connect™, GSC™, USB ANT Stick™, Vector ™, and Virtual Racer™ are trademarks of Garmin Ltd. or its
subsidiaries. These trademarks may not be used without the express permission of Garmin.
Firstbeat and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies
Ltd. New Leaf® is a registered trademark of the Angeion Corporation. Other trademarks and trade names
are those of their respective owners.
Training Stress Score™ (TSS), Intensity Factor™ (IF), and Normalized Power™ (NP) are trademarks of
Peaskware, LLC.
This product is ANT+™ certified. Visit www.thisisant.com/directory for a list of compatible products and
Table of Contents Swim Features��������������������������������������� 19
Using the Countdown Timer������������������ 21
Introduction��������������������������������������3 ANT+ Sensors��������������������������������21
Getting Started���������������������������������������� 3 Pairing Your ANT+ Sensors������������������� 22
Charging the Forerunner������������������������� 3 Heart Rate Monitor�������������������������������� 22
Turning on the Forerunner����������������������� 4 Foot Pod������������������������������������������������ 24
Using the Backlight���������������������������������� 4 Bike Sensors����������������������������������������� 26
Keys��������������������������������������������������������� 5 Power Meters���������������������������������������� 26
Icons�������������������������������������������������������� 5 Weight Scales���������������������������������������� 27
About the Barometric Altimeter���������������� 6 Fitness Equipment��������������������������������� 28
Training with Your Forerunner�������7 History��������������������������������������������29
Changing Sports�������������������������������������� 7 Viewing History�������������������������������������� 29
Running Basics���������������������������������������� 7 Deleting History������������������������������������� 30
Multisport Workouts��������������������������������� 8 Using Garmin Connect�������������������������� 30
Alerts������������������������������������������������������� 9 Goals����������������������������������������������������� 31
Auto Lap������������������������������������������������ 10
Pausing Your Run Automatically������������ 12
Adding the Map Page���������������������������� 31
Using Auto Scroll����������������������������������� 12
Marking Your Location��������������������������� 32
Running With a Virtual Partner�������������� 12
Navigating to a Location������������������������ 32
Virtual Racer������������������������������������������ 13
Editing or Deleting a Location���������������� 33
Interval Workouts����������������������������������� 14
Navigating Back to Start������������������������ 33
Custom Workouts���������������������������������� 15
Stopping Navigation������������������������������ 33
Courses������������������������������������������������� 16
Viewing GPS Information���������������������� 33
Training Indoors������������������������������������� 18
Biking Options��������������������������������������� 18 Customizing Your Device�������������34

Table of Contents  1
System Settings������������������������������������� 34
User Profiles������������������������������������������ 35
Data Fields�������������������������������������������� 36
Device Information������������������������43
Caring for Your Device��������������������������� 43
Specifications���������������������������������������� 43
Heart Rate Monitor Battery�������������������� 44
Registering Your Device������������������������ 45
Wheel Size and Circumference������������� 45
Troubleshooting ������������������������������������ 47
Software License Agreement����������������� 50

2 Table of Contents
Introduction Charging the Forerunner
 warning
 warning
This product contains a lithium-ion battery.
Always consult your physician before you
See the Important Safety and Product
begin or modify any exercise program.
Information guide in the product box for
See the Important Safety and Product product warnings and other important
Information guide in the product box for information.
product warnings and other important
information. notice
To prevent corrosion, thoroughly dry the
contacts and the surrounding area before
Getting Started charging.
When using your Forerunner the first time,
complete these tasks. 1 Plug the USB connector on the
charging clip cable into the AC
1 Charge the Forerunner (page 3). adapter.
2 Turn on the Forerunner (page 4). 2 Plug the AC adapter into a standard
3 Put on the optional heart rate monitor wall outlet.
(page 22). 3 Align the charging clip posts with
4 Go for a run (page 7). the contacts on the back of the
5 Save your run (page 8). Forerunner.
4 Clip the charger securely over the face
of the Forerunner.

Introduction  3
Using the Backlight
1 Select ENTER to turn on the backlight.
TIP: You can double-tap the device
screen to turn on the backlight. This
feature is only available in “Run” and
“Other” sport modes.
2 Select , and use ▲ and ▼ to
adjust the backlight level.
5 Charge the Forerunner completely.
A fully charged battery will last up to 20
hours, depending on usage.

Turning on the Forerunner

The first time you use the Forerunner,
you are prompted to choose your system This window also displays several
settings and enter user profile information. status icons.
1 Hold to turn on your Forerunner.
2 Follow the on-screen instructions.
3 Go outdoors to an open area.
4 Wait while the Forerunner searches for
It may take 30–60 seconds to locate
satellite signals.
The time of day and date are set

4 Introduction
Keys ➌ ENTER Select to turn on the backlight.
Select to choose an option and
to acknowledge a message.
➊ START/ Select to start and stop the

➋ STOP timer.
➎ LAP/ Select to mark a new lap.
RESET Hold to save your activity and
reset the timer.
➏ MODE Select to view the timer and
➏ ➌ the menu. The map and the
compass also appear if they
➎ ➍ are active.
Select to exit a menu or a
page. Your settings are saved.
➊ Hold to turn the device on Hold to switch sport modes.
and off.
Select to adjust the backlight. Icons
Select to view status icons
(page 5).
A solid icon means the feature is active.
Select to search for a
A flashing icon means the device is
compatible weight scale. searching.
➋ ▲▼ Select to scroll through menus GPS is on.
and settings.
GPS is off.
Hold to scroll quickly through
the settings. Timer is running.
Select to scroll through training
pages during a workout. Multiple sport activity is in
Battery charge level.

Introduction  5
Battery is charging. About the Barometric
Heart rate monitor is active. Altimeter
Foot pod is active.
NOTE: The barometric altimeter does not
function in swim mode.
Bike sensor is active.
Your Forerunner calculates elevation
Power sensor is active. using the barometric altimeter. The
Fitness equipment is active. barometric altimeter is sensitive to
weather events and pressurized areas
Run sport is active. such as airplane cabins and cars. If the
barometric altimeter starts to report false
Bike sport is active. readings due to environmental conditions,
Swim (open or pool) sport is the Forerunner will use GPS elevation
active. data.
Other sport is active. You can customize your data fields to
include elevation (page 36).
Locking the Keys Calibrating the Barometric
You can lock the keys on your Forerunner. Altimeter
This decreases the chance of accidentally
You can calibrate the barometric altimeter
pressing a key when taking the device on
manually using a saved location.
and off.
1 Go to a location with a known
1 Select MODE and ▲ simultaneously elevation.
to lock the keys.
2 Select MODE > GPS > Save
2 Select MODE and ▲ simultaneously Location.
to unlock the keys.
3 Enter the elevation in the Elevation
4 Select OK.
6 Introduction
The Forerunner will automatically calibrate • Custom workouts (page 15)
the barometric altimeter if you are within • Training indoors (page 18)
50 meters of a saved location with
elevation data. Otherwise, the Forerunner • Biking options (page 18)
calibrates the barometric altimeter using • Countdown timer (page 21)
GPS elevation data.
Changing Sports
• Hold MODE.
Training with Your • Use Auto Multisport (page 8).
This section describes training features Running Basics
and settings for your device. Many of the Going for a Run
tasks have instructions for run mode, but
Before you can record history, you must
most of the training features can be used
locate satellite signals (page 4) or pair
in all of the sport modes.
your Forerunner with an optional foot pod
• Changing sports (page 7) (page 24).
• Running basics (page 7) 1 Select START to start the timer ➊.
• Multisport workouts (page 8)

• Alerts (page 9)
• Auto Lap® (page 10)
• Auto Pause® (page 12)
➋ ➌
• Auto scroll (page 12)
• Virtual Partner® (page 12) History is recorded only while the timer
is running. Your pace ➋ and distance
• Virtual Racer™ (page 13)
➌ appear on the timer page.
• Interval workouts (page 14)

Training with Your Forerunner  7

The data fields shown are the defaults. sports in the workout. It also includes
You can customize the data fields specific details for each sport.
(page 36). You can use multisport workouts manually,
2 After completing your run, select or you can preset multisport workouts for
STOP. races and other events.
Saving Your Run Creating a Manual Multisport
1 Hold RESET to save your run and Workout
reset the timer. 1 Start a workout in any sport.
2 Transfer saved activities to your 2 When you are ready to switch sport
computer (page 30). modes, hold MODE.
3 Select another sport mode.
Multisport Workouts The timer automatically resets for the
Triathletes, duathletes, and other new leg of your workout.
multisport competitors can take advantage
of the multisport workouts. When you set 4 Use ▲ or ▼ to view the multisport
up a multisport workout, you can switch timer.
between sport modes and still view your Creating an Auto Multisport
total time and distance for all sports. For Workout
example, you can switch from biking
mode to running mode and view your total If you are participating in a triathlon,
time and distance for biking and running you can use Auto Multisport to quickly
throughout your workout. transition to each sport segment. You can
also customize the sport segments.
The Forerunner stores multisport workouts
in history and includes total time, distance, 1 Select MODE > Training > Auto
average heart rate (optional heart rate Multisport.
monitor required), and calories for all

8 Training with Your Forerunner

2 If necessary, select Include You can use alerts to train toward specific
Transition to record transition time time, distance, calorie, heart rate, cadence
separately from the sport segments. and power goals.
3 Select Start Multisport > START. NOTE: To turn on alert tones and
vibrations, see page 34.

Setting Time, Distance, and Calorie
➋ NOTE: Calorie alerts are not available in
swim mode.
Your total event time ➊ and total 1 Select MODE > Training > Run
event distance ➋ appear on the first Alerts.
page in the training page loop. You 2 Select Time Alert, Distance Alert, or
can use ▲ and ▼ to view additional Calorie Alert.
training pages for each sport segment.
3 Select On.
4 Select LAP when you complete a 4 Select Alert At, and enter a time,
segment or transition. distance, or calorie amount.
Stopping Auto Multisport Each time you reach the alert amount, the
• Select MODE > Training > Stop device beeps or vibrates and displays a
Multisport. message.
• Select STOP, and hold RESET. Setting Advanced Alerts
If you have an optional heart rate monitor,
Alerts foot pod, GSC™ 10, or power meter, you
NOTE: Alerts do not function during can set up advanced alerts for heart rate,
interval or custom workouts. cadence, and power.

Training with Your Forerunner  9

NOTE: Advanced alerts are not available Setting Walk Break Alerts
in swim mode. Some running programs use timed
1 Select MODE > Training > Run walking breaks at regular intervals. For
Alerts. example, during a long training run, the
2 Select an option: program may instruct you to run for four
minutes, then walk for 1 minute, and
• Select HR Alert to set the high and repeat. Auto Lap functions correctly while
low heart rate values in beats per you are usig the run/walk alerts.
minute (bpm).
NOTE: Walk alerts are available only in
NOTE: For more information about run mode.
heart rate zones, see page 23.
1 Select MODE > Training > Run
• Select Cadence to set the Alerts.
minimum and maximum cadence
amounts in steps per minute (spm) 2 Select Run/Walk Alert > On.
or revolutions of the crank arm per 3 Select Run Alert, and enter a time.
minute (rpm). 4 Select Walk Alert, and enter a time.
• Select Power Alert to set the Each time you reach the alert amount, the
minimum and maximum power in device beeps or vibrates and displays a
watts. message. The run/walk alerts will repeat
NOTE: For more information about until you stop the timer.
power zones, see page 27.
3 Set the parameters for your alerts. Auto Lap
Each time you exceed or drop below the NOTE: Auto Lap does not function during
specified heart rate or cadence amount, interval or custom workouts or pool swim
the device beeps or vibrates and displays mode.
a message.

10 Training with Your Forerunner

Default Settings 1 Select MODE > Settings > Run
Sport Mode Default Distance Settings > Auto Lap.
Run 1 mile or 1 kilometer 2 Select Auto Lap Trigger > By
Position > Lap At.
Bike 5 miles or 5 kilometers
• Select Lap Press Only to trigger
Open water 0.25 mile or 0.5 kilometer
the lap counter each time you
select LAP and each time you
Other 1 mile or 1 kilometer pass any of those positions again.
Marking Laps by Distance • Select Start and Lap to trigger the
You can use Auto Lap to automatically lap counter at the GPS location
mark the lap at a specific distance. This where you select START and at
feature is helpful for comparing your any location during the run where
performance over different parts of a run. you select LAP.
1 Select MODE > Settings > Run • Select Mark and Lap to trigger
Settings > Auto Lap. the lap counter at a specific GPS
location marked before the run
2 Select Auto Lap Trigger > By (use Mark Position) and at any
Distance. location during the run where you
3 Select Lap At, and enter a distance. select LAP.
Marking Laps by Position NOTE: When doing a course
(page 16), use By Position to mark
You can use Auto Lap to automatically
laps at all of the lap positions marked
mark the lap at a specific position. This
in the course.
feature is helpful for comparing your
performance over different parts of a
run (for example, a long hill or training

Training with Your Forerunner  11

Pausing Your Run Using Auto Scroll
Automatically You can use the auto scroll feature to
You can use Auto Pause to pause the automatically cycle through all of the
timer automatically when you stop training data pages while the timer is
moving or when your speed drops below running.
a specified value. This feature is helpful 1 Select MODE > Settings > Run
if your run includes stop lights or other Settings > Auto Scroll.
places where you need to slow down or 2 Select Slow, Medium, or Fast.
NOTE: The paused time is not saved with Running With a Virtual
your history data.
NOTE: Auto Pause does not function Your Virtual Partner is a training tool
during interval or custom workouts or designed to help you meet your goals.
swim mode.
NOTE: Virtual Partner is not available in
1 Select MODE > Settings > Run swim mode.
Settings > Auto Pause.
1 Select MODE > Settings > Run
2 Select an option: Settings > Virtual Partner.
• To pause the timer automatically
2 Select Virtual Partner > On.
when you stop moving, select
When Stopped. Changing the Virtual Partner Pace
• To pause the timer automatically If you make changes to the Virtual Partner
when your speed drops below a pace before you start the timer, those
specified value, select Custom changes are saved. Changes made to
Speed. the Virtual Partner pace after the timer
has started are applied only to the current
session, and are not saved when the
timer is reset. If you make changes to
12 Training with Your Forerunner
the Virtual Partner during an activity, the you might slow down and the final sprint
Virtual Partner uses the new pace from to the finish line.
your location. NOTE: Virtual Racer is not available in
1 Select MODE to view the training swim mode.
Running With a Virtual Racer
2 Use ▲ or ▼ to view the Virtual
Partner page. Before you can create a race, you must
have at least one saved activity.
1 Select MODE > Training > Virtual
2 Select New, and select an activity.
3 Select the race.
3 Hold ▲ or ▼ to increase or decrease 4 Select Do Race.
the Virtual Partner pace. Editing a Virtual Race
1 Select MODE > Training > Virtual
Virtual Racer Racer.
Your Virtual Racer is a training tool 2 Select the race.
designed to help you improve your
performance. You can race against your 3 Select Edit Race to change the name
own activity or one transferred from your and view statistics from the previous
computer (page 14). For example, you activity.
can practice running the actual race route Deleting a Virtual Race
and save it to your Forerunner. On race 1 Select MODE > Training > Virtual
day, you can race against that practice Racer.
run. The Virtual Racer pushes you to beat
your previous pace including hills where 2 Select the race.
3 Select Delete Race > Yes.
Training with Your Forerunner  13
Racing Against an Activity From Creating and Doing an Interval
the Web Workout
You must have a Garmin Connect™ 1 Select MODE > Training > Workouts
account, and you must pair the > Interval.
Forerunner with your computer using the 2 Select Type, and select Time or
USB ANT Stick™ (page 30). Distance.
1 Go to www.garminconnect.com, and 3 Enter a distance or time interval value.
find an activity.
4 Select Rest Type, and select Time or
2 Click Send to Device, and wait for Distance.
ANT Agent™ to send the activity.
5 Enter a distance or time value for the
3 Select MODE > Training > Virtual rest interval.
6 Select More for additional options.
4 Select the race.
7 Select Reps and enter the number of
5 Select Do Race > START. repetitions.
8 If necessary, select Warm Up to
Interval Workouts add an open-ended warmup to your
You can create interval workouts based workout.
on distance or time. Your custom interval
workout is saved until you create another 9 If necessary, select Cool Down to
add an open-ended cooldown to your
interval workout. Open intervals can be
used for track workouts when you are
running a known distance but want to 10 Select Do Workout > START.
keep track of how many intervals you If your interval workout has a warm up,
have completed. you must select LAP to begin the first
NOTE: Interval workouts are not available interval.
in swim mode. 11 Follow the on-screen instructions.

14 Training with Your Forerunner

When you complete all of the intervals, a Creating a Custom Workout
message appears. 1 Select MODE > Training > Workouts
Stopping a Workout > Custom > New.
• At any time, select LAP to end an 2 Enter a workout name in the top field.
interval or workout step. 3 Select 1. Open No Target > Edit
• At any time, select STOP to stop the Step.
timer. 4 Select Duration to specify how the
• If your interval workout has a cool step will be measured.
down, you must select LAP to end the For example, select Distance to end
interval workout. the step after a specific distance.
If you select Open, you can end the
Custom Workouts step during your workout by selecting
Custom workouts can include goals for LAP.
each workout step and varied distances, 5 Below Duration, enter a value.
times, and calories. You can create
custom workouts using Garmin Connect
6 Select Target to choose your goal
during the step.
(page 30), and transfer them to the
Forerunner. However, you can also create For example, select Heart Rate to
and save a custom workout directly on maintain a consistent heart rate during
your Forerunner. the step.
You can also schedule custom workouts 7 If necessary, select a target zone or
using Garmin Connect. You can plan enter a custom range.
workouts in advance and store them on For example, you can select a heart
your Forerunner. rate zone. Each time you exceed or
NOTE: Custom workouts are not available drop below the specified heart rate,
in swim mode. the device beeps and displays a
Training with Your Forerunner  15
8 When you are finished with the step 3 Select Back to Step, and select a
details, select MODE. step to repeat.
9 Complete an action: 4 Select MODE to continue.
• To add another step, select <Add Starting a Custom Workout
New Step> and repeat steps 4-8.
1 Select MODE > Training > Workouts
• To mark any step as a rest step, > Custom.
select the step and select Mark as
Rest Step. 2 Select the workout.
Rest steps are noted in your 3 Select Do Workout > START.
workout history. Deleting a Custom Workout
Repeating Steps 1 Select MODE > Training > Workouts
Before you can repeat a workout step, > Custom.
you must create a workout with at least 2 Select the workout.
one step. 3 Select Delete Workout > Yes.
1 Select <Add New Step> > Duration.
2 Select an option: Courses
• Select Repeat to repeat a step one Another way you can use the Forerunner
or more times. for custom training is to follow courses
based on a previously recorded activity.
For example, you can repeat a You can follow a saved course simply
1-mile step 4 times. because it is a good route. For example,
• Select Repeat Until to repeat a you can save a bike friendly commute to
step for a specific duration. work. You can also follow a saved course,
For example, you can repeat a trying to match or exceed previously
5-minute step for thirty minutes or set performance goals. For example, if
until you reach heart rate zone 5. the original course was completed in 30

16 Training with Your Forerunner

minutes, you will race against a Virtual Starting a Course
Partner trying to complete the course in 1 Select MODE > Training > Courses.
under 30 minutes.
2 Select the course.
You can create a course from your own
activity, or you can send a course from 3 Select Do Course > START.
Garmin Connect to your device. History is recorded even if you are not
NOTE: Courses are not available in swim on the course.
mode. Following a Course From the Web
Creating Courses with Your You must have a Garmin Connect
Forerunner account, and you must pair the
Forerunner with your computer using the
1 Select MODE > Training > Courses > USB ANT Stick (page 30).
1 Go to www.garminconnect.com, and
2 From the History page, select an entry find an activity.
on which to base your course.
2 Click Send to Device, and wait for
3 Select MODE to exit. ANT Agent to send the activity.
Editing a Course 3 Select MODE > Training > Courses.
1 Select MODE > Training > Courses. 4 Select the course.
2 Select the course. 5 Select Do Course > START.
3 Select Edit Course to change the
name and view statistics from the Tips for Training with Courses
previous activity. • If you include a warmup, select
START to begin the course, and then
warm up as normal.
• Stay away from your course path as
you warm up. When you are ready to

Training with Your Forerunner  17

begin, head toward your course. When Deleting a Course
you are on any part of the course path, 1 Select MODE > Training > Courses.
a message appears.
2 Select the course.
NOTE: As soon as you select START,
your Virtual Partner starts the course 3 Select Delete Course > Yes.
and does not wait for you to warm up.
• Select MODE to view the course map
Training Indoors
or use the compass to find your way If the Forerunner cannot locate satellites,
back to the course. a message appears asking if you are
indoors. You can also manually turn off
Changing the Course Speed GPS when you are training indoors.
1 Select MODE > Training > Courses. While the Forerunner is trying to locate
2 Select the course. satellites, select ENTER > Yes.
3 Select Do Course. TIP: For more information about GPS
settings, see page 33.
4 Use ▲ or ▼ to view the Virtual
Partner page.
Biking Options
5 Hold ▲ or ▼ to adjust the percentage
of time to complete the course. • For information about the GSC 10, see
page 26.
For example, to improve your course
time by 20%, enter a course speed of • For information about power meters,
120%. You will race against the Virtual see page 26.
Partner to finish a 30-minute course in Saving Your Bike Profiles
24 minutes.
You can customize up to five bike profiles.
Stopping a Course 1 In bike mode, select MODE >
Select MODE > Training > Courses > Settings > Bike Settings > Bikes.
Stop Course.

18 Training with Your Forerunner

2 Select up to five bikes, and select swim data including distance, pace, and
Done. stroke count.
3 Select Bike 1 > Bike Details. NOTE: The Forerunner cannot record
4 Enter a name for the bike profile, the heart rate data while swimming.
bike weight, and the odometer value. 1 Hold MODE.
5 If you are using a speed and cadence 2 Select Swim > Open Water Swim.
sensor or power sensor, select Wheel 3 If necessary, select MODE > Settings
Size. > Open Water Settings > Data Fields
• Select Auto to calculate your to customize the swim training pages.
wheel size using GPS distance. For a complete list of the available
• Select Custom to enter your wheel data fields, see page 36.
size. For a table of wheel sizes 4 Select START.
and circumferences, see page 45.
5 After completing your swim, select
6 Hold MODE to switch bikes. STOP.
7 Repeat steps 1–5 for additional bikes. 6 Hold RESET to save your data and
reset the timer.
Swim Features
Swimming in a Pool
NOTICE You can record your swim data including
The Forerunner is intended for surface distance, pace, stroke count, and stroke
swimming. Scuba diving with the type (pool swim only).
Forerunner may damage the product and
will void the warranty. NOTE: The Forerunner cannot record
heart rate data while swimming.
Swimming in Open Water 1 Hold MODE.
You can use the Forerunner for open 2 Select Swim > Pool Swim.
water swimming. You can record your

Training with Your Forerunner  19

3 Select your pool length or enter a Mixed More than one stroke type in
custom length. an interval
4 If necessary, select MODE > Settings Swim Terminology
> Pool Swim Settings > Data Fields
to customize the swim training pages. • A length is one trip down the pool.
For a complete list of the available • An interval in swimming is like a lap in
data fields, see page 36. running. You can break your swim into
swim intervals and rest intervals.
5 Select START.
• A stroke is counted every time your
6 If you stop to rest, select LAP, and arm wearing the Forerunner completes
select LAP again when you resume a full cycle.
• Your swolf score is the sum of the
This creates a rest interval separate time for one length and the number of
from your swim interval. strokes for that length. For example,
7 After completing your swim, select 30 seconds plus 15 strokes equals
STOP. a swolf score of 45. Swolf is a
8 Hold RESET to save your data and measurement of swimming efficiency
reset the timer. and, like golf, a lower score is better.
• Your swim efficiency index is the sum
Stroke Types of the time and the number of strokes
Stroke type identification is available only that it takes to swim 25 meters. This
in pool swim mode. Your stroke type is allows you to compare your swim
identified at the end of a length. efficiency to another pool or an open
Free Freestyle
water workout. A lower swim efficiency
index is better.
Back Backstroke
Breast Breaststroke
Fly Butterfly

20 Training with Your Forerunner

Swim Tips 2 Select MODE > Settings > Other
The Forerunner cannot record strokes or Settings > Countdown Timer.
lengths during drill strokes or kick sets. 3 Select Countdown Timer > On.
Garmin recommends that you record drills
4 Enter the countdown time.
as a separate swim interval using the LAP
key. 5 Select START to begin the countdown
Similarly, use the LAP key to record rest
intervals separately. This improves the You will hear 5 beeps before the timer
accuracy of your swim data. If you do starts automatically.
not use the LAP key for rest intervals or
stop the timer, the Forerunner may take
7-8 seconds to display data for the last ANT+ Sensors
completed length. The Forerunner is compatible with these
ANT+ accessories.
Using the Countdown Timer • Heart rate monitor (page 22)
You can use the countdown timer to
• Foot pod (page 24)
automatically start the Forerunner timer
after a specified countdown. • Bike sensors (page 26)
For example, you can use a 30-second • Power meters (page 26)
countdown before you start a timed sprint. • Weight scales (page 27)
You can also set a 5-minute countdown • Fitness equipment (page 28)
before starting a boat race. During the
countdown, history is not recorded. For information about purchasing
additional accessories, go to
NOTE: The countdown timer is only http://buy.garmin.com.
available in “Other” sport mode.
1 Hold MODE > Other.

ANT+ Sensors  21
Pairing Your ANT+ Sensors • If is off, select MODE > Settings
Before you can pair, you must put on > Bike Settings > bike name > ANT+
the heart rate monitor or install the Spd/Cad > Yes > Restart Scan.
sensor. See the quick start manual or the • If is off, select MODE > Settings
accessory instructions. > Bike Settings > bike name >
If your Forerunner does not show data ANT+Power > Yes > Restart Scan.
from the accessory, you may need to pair • If you still cannot pair the accessory,
the accessory to your Forerunner. Pairing replace the accessory battery (see
is the connecting of ANT+™ wireless page 44 or accessory instructions).
sensors, for example, connecting your foot When the accessory is paired, a message
pod with a Forerunner. After you pair the appears, and the accessory icon (page 5)
first time, your Forerunner automatically appears solid on the screen.
recognizes your foot pod each time it is
Heart Rate Monitor
• Make sure the ANT+ sensor is
NOTE: The Forerunner cannot record
compatible with your Forerunner.
heart rate data while swimming.
• Bring the Forerunner within 3 m of the
ANT+ sensor. Putting on the Heart Rate Monitor
• Stay 10 m away from other ANT+ NOTE: If you do not have a heart rate
sensors while pairing. monitor, you can skip this task.
• If is off, select MODE > Settings > Wear the heart rate monitor directly on
Run Settings > Heart Rate > ANT+ your skin, just below your breastplate. It
HR > Yes > Restart Scan. should be snug enough to stay in place
during your run.
• If is off, select MODE > Settings
> Run Settings > Foot Pod > Yes > 1 Snap the heart rate monitor ➊ onto
Restart Scan. the strap.

22 ANT+ Sensors

When the heart rate monitor is paired, a
➊ message appears, and appears solid
on the screen.

2 Wet the electrodes ➋ on the back Setting Your Heart Rate Zones
of the strap to create a strong Before you can customize your heart rate
connection between your chest and zones, you must enable the heart rate
the transmitter. monitor.
NOTE: Some heart rate monitors have The Forerunner uses your user profile
a contact patch ➌. Wet the contact information from the initial setup to
patch. determine your heart rate zones. For the
most accurate calorie data during your
➍ ➌ ➋ ➋ activity, set your maximum heart rate,
resting heart rate, and heart rate zones.
3 Wrap the strap around your chest, and 1 Select MODE > Settings > Run
connect the strap hook ➍ to the loop. Settings > Heart Rate > HR Zones.
The Garmin logo should be right-side 2 Follow the on-screen instructions.
up. 3 Repeat for each sport mode.
4 Bring the device within range (3 m) of About Heart Rate Zones
the heart rate monitor.
Many athletes are using heart rate
TIP: If the heart rate data is erratic zones to measure and increase their
or does not appear, you may have cardiovascular strength and improve their
to tighten the strap on your chest or level of fitness. A heart rate zone is a set
warm up for 5–10 minutes. range of heartbeats per minute. The five
After you put on the heart rate monitor, it commonly accepted heart rate zones
is on standby and ready to send data. are numbered from 1 to 5 according to
increasing intensity. Generally, heart

ANT+ Sensors  23
rate zones are calculated based on • Heart rate zone calculations
percentages of your maximum heart rate. (page 49)
Fitness Goals • Heart rate data fields (page 36)
Knowing your heart rate zones can help • Heart rate troubleshooting
you measure and improve your fitness (page 48)
by understanding and applying these
principles. Foot Pod
• Your heart rate is a good measure of Your Forerunner is compatible with the
exercise intensity. foot pod. You can use the foot pod to send
data to your Forerunner when training
• Training in certain heart rate zones
indoors, when your GPS signal is weak, or
can help you improve cardiovascular
when you lose satellite signals. The foot
capacity and strength.
pod is on standby and ready to send data
• Knowing your heart rate zones can as soon as you install it or start moving.
prevent you from overtraining and can You must pair the foot pod with your
decrease your risk of injury. Forerunner (page 22).
If you know your maximum heart rate, you When the battery is low, a message
can use the table (page 49) to determine appears on your Forerunner.
the best heart rate zone for your fitness Approximately five hours of battery life
objectives. remain.
If you do not know your maximum heart
rate, use one of the calculators available Choosing Your Speed Source
on the Internet. Some gyms and health If you plan to train outdoors, you can set
centers can provide a test that measures the Forerunner to use foot pod data to
maximum heart rate. calculate pace rather than using GPS.
1 Select MODE > Settings > Run
More Heart Rate Options Settings > Foot Pod > Yes.
• Heart rate alerts (page 9)
24 ANT+ Sensors
2 Select Speed Source > Foot Pod. 1 Select MODE > Settings > Run
Settings > Foot Pod > Calibrate >
About Foot Pod Calibration GPS.
Calibrating your foot pod is optional and 2 Select Continue > START to begin
can improve accuracy. There are three recording.
ways to adjust the calibration: distance,
GPS, and manual. 3 Run or walk approximately
1000 m.
Calibrating Your Foot Pod by The Forerunner informs you that you have
Distance traveled far enough.
For best results, the foot pod should
be calibrated using the inside lane of Calibrating Your Foot Pod Manually
a regulation track. A regulation track (2 If your foot pod distance seems slightly
laps = 800 m) is more accurate than a high or low each time you run, you can
treadmill. manually adjust the calibration factor.
1 Select MODE > Settings > Run 1 Select MODE > Settings > Run
Settings > Foot Pod > Calibrate > Settings > Foot Pod > Calibration
Distance Factor.
2 Select a distance. 2 Adjust the calibration factor.
3 Select Continue > START to begin • Increase the calibration factor if
recording. your distance is too low.
4 Run or walk the distance. • Decrease the calibration factor if
your distance is too high.
5 Select STOP.
Calibrating Your Foot Pod by GPS
You must have GPS signals to calibrate
the foot pod using GPS.

ANT+ Sensors  25
Bike Sensors GSC 10: one for cadence and one for
Your Forerunner is compatible with the speed.
GSC 10 speed and cadence bike sensor. For information about cadence alerts, see
For a list of third-party ANT+ sensors that page 9.
are compatible with the Forerunner, go to
www.garmin.com/intosports. Non-Zero Averaging for Cadence
Training with a Bike Sensor The non-zero data-averaging setting
Before you start training, you must be in is available if you are training with an
bike sport mode, and you must pair the optional cadence sensor. The default
GSC 10 with your Forerunner. setting is to include zero values that occur
1 Select MODE > Settings > Bike when you are not pedaling.
Settings > bike name > ANT+Spd/ To turn the non-zero averaging on or off,
Cad. select MODE > Settings > Bike Settings
2 Select Yes in the Bike sensors > Data Averaging > Cadence.
present field.
3 If necessary, select More to select the Power Meters
sensor type. For a list of third-party ANT+ sensors that
are compatible with the Forerunner, go to
About the GSC 10 www.garmin.com/intosports.
Cadence data from the GSC 10 is always
recorded. If there is no GSC 10 paired, Calibrating Your Power Meter
GPS data is used to calculate the speed Before you can calibrate your power
and distance. meter, it must be properly installed and
actively recording data. You must be in
Cadence is your rate of pedaling or
bike sport mode.
“spinning” measured by the number of
revolutions of the crank arm per minute
(rpm). There are two sensors on the
26 ANT+ Sensors
For calibration instructions specific to your • Select Watts to view and edit the
power meter, refer to the manufacturer’s zones in watts.
Non-Zero Averaging for Power Data
1 Select MODE > Settings > Bike
Settings > bike name > ANT+Power. The non-zero data-averaging setting
is available if you are training with an
2 Select Yes in the Power meter optional power meter. The default setting
present field. is to include zero values that occur when
3 Select Calibrate. you are not pedaling.
4 Keep your power meter active by To turn the non-zero averaging on or off,
pedaling until the message appears. select MODE > Settings > Bike Settings
> Data Averaging > Power.
Setting Your Power Zones
Before you configure power zones, you Data Recording
must be in bike sport mode. When a third-party power meter (page 26)
You can set seven custom power zones is paired, the Forerunner records points
(1=lowest, 7=highest). If you know every second. Recording points every
your functional threshold power (FTP) second uses more of the available
value, you can enter it and allow the memory on the Forerunner, but creates a
Forerunner to calculate your power zones very accurate record of your ride.
1 Select MODE > Settings > Bike Weight Scales
Settings > bike name > Power Using the Weight Scale
Zones. If you have an ANT+ compatible weight
2 Select an option: scale, the Forerunner can read the data
• Select % FTP to view and edit the from the weight scale.
zones as a percentage of your 1 Select MODE > Settings > System >
functional threshold power. Weight Scale ANT+.
ANT+ Sensors  27
2 Select Yes in the Enabled field. Fitness Equipment
3 Select . ANT+ technology automatically links your
A message appears when the weight Forerunner and heart rate monitor to
scale is found. fitness equipment so you can view your
data on the equipment console. Look for
4 Stand on the scale. the ANT+ Link Here logo on compatible
NOTE: If using a body composition fitness equipment.
scale, remove shoes and socks to
ensure that all body composition
parameters are read and recorded.
5 Step off the scale.
TIP: If an error occurs, step off the Go to www.garmin.com/antplus for more
scale, and try again. linking instructions.
Weight, body fat, and body hydration
Pairing With Fitness Equipment
readings display on your device.
Additional weight scale readings are 1 Select MODE > Settings > System >
stored on the device, and all readings are Fitness Equipment.
automatically sent to your computer when 2 Select Yes in the Enabled field.
you transfer history (page 30). 3 Select MODE to view timer page.
About Lifetime Athletes The flashes indicating that pairing
The lifetime athlete setting affects certain is ready.
weight scale calculations. A lifetime athlete 4 Move the Forerunner near the ANT+
is an individual who has trained intensely Link Here logo.
for many years (with the exception of A message appears. The is solid
minor injuries) and has a resting heart rate when your device is paired with the
of 60 beats per minute (bpm) or less. equipment.

28 ANT+ Sensors

5 Start the timer on the fitness 42 hours Every second recording with
equipment to begin your workout. ANT+ accessories
The timer on your Forerunner starts
automatically. Viewing History
If you have trouble pairing, reset the The history displays the date, time of
Forerunner and fitness equipment and try day, distance, activity time, calories, and
again. average and maximum pace or speed.
Swim activities also display stroke and
efficiency data. The history can also
History display heart rate, cadence, and power
data if you are using the heart rate
Your Forerunner stores data based on monitor, foot pod, cadence sensor, or
the type of activity, the accessories used, power meter (optional accessories).
and your training settings. When the
Forerunner memory is full, your oldest
1 Select MODE > History > Activities.
data is overwritten. A warning message 2 Use ▲ and ▼ to view your saved
appears on the Forerunner before any activities.
data is deleted. 3 Select an activity.
NOTE: History is not recorded while the 4 Select View More to view averages
timer is stopped or paused. and maximums.
Estimated Activity Description 5 Select an option:
Memory • Select Show Map to view the
220 hours Smart recording with no activity on a map.
ANT+™ accessories
• Select View Legs to view parts of
160 hours Smart recording with ANT+ a multisport activity.
• Select View Laps to view lap
48 hours Every second recording with
no ANT+ accessories details.

History  29
• Select View Ints. to view interval Using Garmin Connect
details. Garmin Connect is web-based software
6 Select ▲ or ▼ to scroll through laps. for storing and analyzing your data.
Viewing History Totals by Sport 1 Go to www.garminconnect.com/start.
1 Select MODE > History > Totals. 2 Follow the on-screen instructions.
2 Select a sport. Sending History to Your Computer
Viewing the Amount of Memory 1 Plug the USB ANT Stick into a USB
Used port on your computer.
Select MODE > History > Memory The USB ANT Stick drivers
Details. automatically install the Garmin
ANT Agent. You can download the
USB ANT Agent if the drivers do not
Deleting History automatically install. Go to
1 Select MODE > History > Delete > www.garminconnect.com/start.
Individual Activities.
2 Bring your device within range
2 Use ▲ and ▼ to select an activity. (3 m) of your computer.
3 Select Delete Activity. 3 Follow the on-screen instructions.
Deleting Old Activities Sending All Your Forerunner Data
1 Select MODE > History > Delete > By default, your Forerunner sends only
Old Activities. new activities to your computer. You can
2 Select Yes to delete activities older send all of your saved activities to your
than one month. computer.
Select MODE > History > Transfer

30 History
Preventing Data Transfer save locations you want to remember and
You can prevent transferring data to find your way home.
and from any computer, even a paired
computer. Adding the Map Page
Select MODE > Settings > System > Before you use the navigation features,
Data Transfer > Enabled > No. you may want to configure the Forerunner
to display the map.
Goals 1 Select MODE > Settings > System >
You can create training goals in Garmin Map.
Connect and send them to your 2 Select Yes in the Show Map field.
Viewing Your Track During a Run
Sending Goals to your Forerunner 1 Select MODE until the map appears.
You must have a Garmin Connect 2 Select START.
account, and you must pair the
Forerunner with your computer using the When you start the timer and begin
USB ANT Stick (page 30). to move, a dotted line appears on the
map, showing you exactly where you
1 Go to www.garminconnect.com, and have traveled. This dotted line is called
create a goal. a track.
2 Click Send to Device, and wait for 3 Select ▲ or ▼ to zoom in or out on
ANT Agent to send the goal. the map.
3 Select MODE > History > Goals.

Use the GPS navigation features on your
Forerunner to view your path on a map,
Navigation  31
Map Features Marking a Location Using
➊ 1 Select MODE > GPS > Save
➋ 2 Enter the coordinates in the Position
➌ field.
Points to North
3 Select OK.

➋ Your current location Navigating to a Location
➌ Zoom level 1 Select MODE > GPS > Go to
Marking Your Location 2 Select a location.
A location is any point that you store 3 Select Go To.
in memory. If you want to remember When you are navigating to a
landmarks or return to a certain spot, you location, the map and compass are
can mark a location. The location appears automatically added to the page loop.
on the map with a name and a symbol.
You can find, view, and go to locations at 4 Select START.
any time. 5 Select MODE to view the map.
1 Go to the place where you want to 6 Follow the line on the map to the
mark a location. location.
2 Select MODE > GPS > Save
3 Enter a name in the top field.
4 Select OK.

32 Navigation
Compass Features NOTE: If you are using every second
On the compass, the arrow ➊ points recording (page 34), it may take
toward the location. The compass also several seconds to determine your
displays the distance ➋ and time ➌ to starting location.
the location. The map appears. A line appears on
the map from your current location to
➊ ➋ your starting point.

➌ Stopping Navigation
Select MODE > GPS > Stop
Editing or Deleting a Location Viewing GPS Information
1 Select MODE > GPS > Go to 1 Select MODE > GPS > Satellites.
The satellite strength information
2 Select a location. appears. The black bars represent
3 Edit the information or select Delete. the strength of each satellite signal
received (the number of the satellite
Navigating Back to Start appears below each bar).
Before you can navigate to your starting 2 Select ▲ or ▼ to view the satellite
location, you must be training with GPS, page.
and you must start the timer. The satellite page displays information
At any point during your run, you can about the GPS signals the Forerunner
return to your starting point. is currently receiving.
During your run, select MODE > GPS For more information about GPS, go to
> Back to Start. www.garmin.com/aboutGPS.

Navigation  33
Customizing Your Device • Display—page 35
• Map—page 35
You can customize your settings for each
sport. • Time—sets the time format and time
zones. NOTE: Each time you locate
1 If necessary, hold MODE to change satellites, the device automatically
your sport. detects your time zone and the current
2 Select MODE > Settings. time of day.
3 Select a setting based on your active • Units—sets the units of measure for
sport. distance, elevation, weight and height,
For example, if the Forerunner is set pace and speed, and position format.
to bike, select Bike Settings. NOTE: When pool swimming, distance
and speed are automatically changed
4 Customize your settings. to match the units of the pool length.
The settings are saved for the active The units for the other sport modes
sport. are preserved.
• Weight Scale ANT+—page 27
System Settings • Fitness Equipment—page 28
System settings apply to all sport modes.
• Data Recording—controls how the
Select MODE > Settings > System. device records activity data.
• Language—sets the device language. ◦◦ Smart Recording—records key
Changing the text language does not points where you change direction,
change the language of user-entered speed, or heart rate.
data, such as course names.
◦◦ Every Second—records points
• Tones and Vibration—sets the device every second. It creates a very
to use audible tones for key presses detailed record of your activity;
and audible tones or vibration for however, it greatly increases the
messages. size of the activity.
34 Customizing Your Device
Data Transfer—page 30 • User Locations—displays locations
Initial Setup—allows you to run the on the map.
configuration wizard the next time you turn • Show Map—displays the map as part
on the device. of the MODE page loop.
Adjusting the Display User Profiles
1 Select MODE > Settings > System >
Display. Setting Your User Profile
2 Select an option: The Forerunner uses information that you
enter about yourself to calculate accurate
• To set the amount of time
data. You can modify the following user
the backlight stays on, select
profile information: gender, age, weight,
Backlight Timeout.
and height.
Use a short backlight setting to
conserve battery power. 1 Select MODE > Settings > User
• To set the amount of screen
contrast, select Contrast. 2 Modify the settings.
About Calories
Map Settings
Calorie expenditure and heart rate
Select MODE > Settings > System >
analysis technology is provided and
supported by Firstbeat Technologies Ltd.
• Orientation For more information, go to
◦◦ North Up—orients the map with www.firstbeattechnologies.com.
North at the top of the screen.
About Training Effect
◦◦ Track Up—orients the map with
Training Effect measures the impact of an
your direction of travel at the top of
activity on your aerobic fitness. Training
the screen.
Effect accumulates during the activity. As
the activity progresses successfully, the
Customizing Your Device  35
Training Effect value increases, telling you 5.0 Causes temporary overload with
how the activity has improved your fitness. high improvement. Train up to
Training Effect is determined by your user this number with extreme care.
profile information, heart rate, duration, Requires additional recovery
and intensity of your activity. days.
It is important to know that your training Training Effect technology is provided and
effect numbers (1.0–5.0) may seem supported by Firstbeat Technologies Ltd.
abnormally high during your first few runs. For more information, go to
It takes several activities for the device to www.firstbeattechnologies.com.
learn your aerobic fitness.
Training Description
Data Fields
Effect You can customize data fields on up to
1.0–1.9 Helps recovery (short activities).
four training pages for each sport. The
Improves endurance with data fields you customize are saved for
longer activities (more than 40 the active sport. Some data fields are not
minutes). available because they are specific to a
2.0–2.9 Maintains your aerobic fitness. sport mode.
3.0–3.9 Improves your aerobic fitness if Data fields with the * symbol display
repeated as part of your weekly statute or metric units. Data fields with the
training program. ** symbol require an ANT+ sensor.
4.0–4.9 Highly improves your aerobic Data Field Description
fitness if repeated 1–2 times per
week with adequate recovery Cadence ** For running, cadence
time. is measured in steps
per minute (spm). For
cycling, cadence is
measured in revolutions
of the crank arm per
minute (rpm).

36 Customizing Your Device

Data Field Description Data Field Description
Cadence – Avg. ** Average cadence for the Efficiency – Avg. Average swim efficiency
duration of your current index during the current
activity. activity (page 20).
Cadence – Lap ** Average cadence during Efficiency – Interval Swim efficiency index
the current lap. during the current
Cadence – Last Average cadence during interval.
Lap ** the last completed lap. Efficiency – Last Swim efficiency
Calories Amount of total calories Interval index during the last
burned. completed interval.
Calories – Fat Amount of fat calories Efficiency – Last Average swim efficiency
burned. Requires a New Length index during the last
Leaf® assessment. completed pool length.
Distance * Distance traveled during Elevation * Distance above or
the current activity. below sea level.
Distance – Interval * Distance traveled GPS Accuracy * The margin of error for
during the current swim your exact location. For
interval. example, your GPS
location is accurate to
Distance – Lap * Distance traveled during within +/- 12 feet.
the current lap.
Grade Calculation of rise over
Distance – Last Distance traveled during run. For example, if for
Interval * the last completed swim every 10 feet you climb
interval. (elevation) you travel
Distance – Last Distance traveled during 200 feet (distance), your
Lap * the last completed lap. grade is 5%.
Distance – Nautical Distance traveled Heading The direction you are
* in nautical miles or moving.
nautical kilometers.

Customizing Your Device  37

Data Field Description Data Field Description
Heart Rate ** Heart rate in beats per Heart Rate – Lap Average percentage of
minute (bpm). %Max. ** maximum heart rate for
Heart Rate – %HRR Percentage of heart rate the lap.
** reserve (maximum heart Heart Rate – Last Average heart rate
rate minus resting heart Lap ** during the last
rate). completed lap.
Heart Rate – %Max. Percentage of maximum Heart Rate Graph ** Line graph showing your
** heart rate. current heart rate zone
Heart Rate – Avg. ** Average heart rate for (1 to 5).
the duration of your Heart Rate Zone ** Current range of heart
current activity. rate (1 to 5). The
Heart Rate – Avg. Average percentage default zones are based
%HRR ** of heart rate reserve on your user profile,
(maximum heart rate maximum heart rate,
minus resting heart rate) and resting heart rate.
for the activity. Laps Number of laps
Heart Rate – Avg. Average percentage of completed.
%Max. ** maximum heart rate for Lengths Number of pool lengths
the activity. completed.
Heart Rate – Lap ** Average heart rate in Lengths – Interval Number of pool lengths
the current lap. completed during the
Heart Rate – Lap Average percentage current interval.
%HRR ** of heart rate reserve Lengths – Last Number of pool
(maximum heart rate Interval lengths during the last
minus resting heart rate) completed interval.
for the lap. Pace Current pace.

38 Customizing Your Device

Data Field Description Data Field Description
Pace – Average Average pace for the Power – 3s Avg. ** The three-second
duration of your current moving average of
activity. power output.
Pace – Interval Average pace during the Power – Avg. ** Average power output
current swim interval. for the duration of your
Pace – Lap Average pace during the current ride.
current lap. Power – Balance Current left/right power
Pace – Last Lap Average pace during the balance.
last completed lap. Power – Balance – The 10-second moving
Pace – Last Length Average pace during 10s Avg. ** average of the left/right
the last completed pool power balance.
length. Power – Balance – The 30-second moving
Pace – Last Interval Average pace during 30s Avg. ** average of the left/right
the last completed swim power balance.
interval. Power – Balance – The three-second
Power ** Current power output 3s Avg. ** moving average of the
in watts. left/right power balance.
Power – %FTP ** Current power output Power – Balance – Average left/right power
as a percentage of Avg. ** balance for the current
functional threshold activity.
power. Power – IF ** The Intensity Factor™ for
Power – 10s Avg. ** The 10-second moving the current activity.
average of power Power – Kilojoules Total (cumulative)
output. ** amount of power output
Power – 30s Avg. ** The 30-second moving in kilojoules.
average of power Power – Lap ** Average power output
output. during the current lap.

Customizing Your Device  39

Data Field Description Data Field Description
Power – Last Lap ** Average power Speed – Avg. * Average speed for the
output during the last activity.
completed lap. Speed – Lap * Average speed during
Power – Max. ** Top power achieved the current lap.
during the current Speed – Last Average speed during
activity. Lap * the last completed lap.
Power – Max. Top power achieved Speed – Max. * Top speed achieved
Lap ** during the current lap. during the current
Power – NP ** The Normalized Power™ activity.
for the current activity. Speed – Nautical Current speed in knots.
Power – NP Lap ** Average Normalized Speed – Vertical * Rate of ascent or
Power for the current descent in feet/meters
lap. per hour.
Power – NP Last Average Normalized Speed – VS 30s * The 30-second moving
Lap ** Power for the last average of vertical
completed lap. speed.
Power – TSS ** The Training Stress Sport Symbol for the current
Score™ for the current sport mode.
Steps * Amount of steps for the
Power – Watts/kg ** Amount of power output duration of your current
in watts per kilogram. activity.
Power Zone ** Current range of power Steps – Lap * Amount of steps during
output (1 to 7) based the current lap.
on your FTP or custom
settings. Steps – Last Amount of steps during
Lap * the last completed lap.
Speed * Current speed.
Stroke Dist. – Avg. * Average distance
traveled in one stroke.

40 Customizing Your Device

Data Field Description Data Field Description
Stroke Dist. – Average stroke distance Strokes Amount of strokes for
Interval * during the current the duration of your
interval. current activity.
Stroke Dist. – Last Average stroke Strokes – Average Average number of
Int. distance during the last strokes per length for
completed interval. the duration of your
Stroke Rate Average strokes per current activity.
minute (spm) for a swim Strokes – Interval Amount of strokes
activity. This is similar during the current
to cadence for running interval.
or biking. Strokes – Last Amount of strokes
Stroke Rate – Stroke rate during the Interval during the last
Interval current interval. completed interval.
Stroke Rate – Last Stroke rate during the Strokes – Last Amount of strokes
Int. last completed interval. Length during the last
Stroke Rate – Last Stroke rate during the completed pool length.
Length last completed pool Strokes/Length – Average amount of
length. Last Interval strokes per pool length
Stroke Type Stroke type determined for the last completed
during the current interval.
interval (page 20). Sunrise The time of sunrise
Stroke Type – Last Stroke type determined based on your GPS
Interval during the last position.
completed interval. Sunset The time of sunset
Stroke Type – Last Stroke type during the based on your GPS
Length last completed pool position.

Customizing Your Device  41

Data Field Description Data Field Description
Swolf – Average Swolf score is the sum Time – Lap Amount of time during
of the time for one the current lap.
length plus the number Time – Last Interval Amount of time during
of strokes for that length the last completed swim
(page 20). The average interval.
score is for the entire
activity. Time – Last Lap Amount of time during
the last completed lap.
Swolf – Interval Swolf score during the
current interval. Time of Day Current time of day
based on your time
Swolf – Last Interval Swolf score during the settings (format, time
last completed interval. zone, and daylight
Swolf – Last Length Swolf score during the saving time).
last completed pool Total Ascent Total elevation gain for
length. the current activity.
Time Stopwatch time. Total Decent Total elevation lost for
Time – Avg. Lap Average time to the current activity.
complete the laps so far. Training Effect Current impact (1.0 to
Time – Elapsed Total time recorded. For (TE) ** 5.0) on your aerobic
example, if you run 10 fitness (page 35).
minutes, then stop the
timer for 5 minutes, then
start the timer again
and run for 20 minutes,
your elapsed time is 35
Time – Interval Amount of time during
the current swim

42 Customizing Your Device

Device Information • Go to www.garmin.com/HRMcare for
detailed washing instructions.
• Rinse the strap after every use.
Caring for Your Device
• Wash the strap after every seven
notice uses. The method of cleaning is
Do not store the device where prolonged determined by the symbols printed on
exposure to extreme temperatures can the strap.
occur, because it can cause permanent
damage. Machine wash

Do not use a sharp object to clean the

device. Hand wash
Avoid chemical cleaners and solvents that
can damage plastic components.

Cleaning the Device • Do not put the strap in a dryer.

1 Use a cloth dampened with a mild • To prolong the life of your heart rate
detergent solution. monitor, unsnap the module when not
in use.
2 Wipe it dry.
Caring for the Heart Rate Monitor
You must unsnap the module before
cleaning the strap. Specifications
A buildup of sweat and salt on the strap Forerunner Specifications
can decrease the ability of the heart rate
Battery type 620 mAh prismatic, lithium-
monitor to report accurate data. ion battery

Device Information  43
Battery life Actual battery life depends Operating From 23°F to 122°F
on use of GPS, backlight, temperature (from -5°C to 50°C)
and ANT+ devices. With a Note: In cold conditions,
fully charged battery, the wear appropriate clothing to
Forerunner can operate up keep the heart rate monitor
to 20 hours with GPS on. near your body temperature.
Water Water resistant to 164 ft. Radio 2.4 GHz ANT+ wireless
resistance (50 m) frequency/ communications protocol
Operating From -4°F to 140°F protocol
temperature (from -20°C to 60°C)
USB ANT Stick Specifications
Radio 2.4 GHz ANT+ wireless Power source USB
frequency/ communications protocol
protocol Operating From 14°F to 122°F
temperature (from -10°C to 50°C)
Heart Rate Monitor Specifications Radio 2.4 GHz ANT+ wireless
Battery type User-replaceable CR2032, 3 frequency/ communications protocol
volts (page 44) protocol
Battery life Approximately 4.5 years Transmission Approximately
(1 hour per day) range 16.4 ft. (5 m)
Water 98.4 ft. (30 m)
resistance This product does not
transmit heart rate data Heart Rate Monitor Battery
to your GPS device while
swimming.  warning
Do not use a sharp object to remove
user‑replaceable batteries.
Contact your local waste disposal
department to properly recycle the
batteries. Perchlorate Material – special
44 Device Information
handling may apply. See www.dtsc
Replacing the Heart Rate Monitor Registering Your Device
Battery Help us better support you by completing
1 Use a small Phillips screwdriver to our online registration today.
remove the four screws on the back of • Go to http://my.garmin.com.
the module. • Keep the original sales receipt, or a
2 Remove the cover and battery. photocopy, in a safe place.

Wheel Size and

The wheel size is marked on both sides
of the tire. To modify your bike profile, see
page 18.
3 Wait 30 seconds. Wheel Size L (mm)
4 Insert the new battery with the positive 12 × 1.75 935
side facing up. 14 × 1.5 1020
NOTE: Do not damage or lose the 14 × 1.75 1055
O-ring gasket. 16 × 1.5 1185
5 Replace the back cover and the four 16 × 1.75 1195
screws. 18 × 1.5 1340
After you replace the heart rate monitor 18 × 1.75 1350
battery, you must pair it with the device 20 × 1.75 1515
again (page 22).
20 × 1-3/8 1615

Appendix  45
Wheel Size L (mm) Wheel Size L (mm)
22 × 1-3/8 1770 26 × 2.35 2083
22 × 1-1/2 1785 26 × 3.00 2170
24 × 1 1753 27 × 1 2145
24 × 3/4 Tubular 1785 27 × 1-1/8 2155
24 × 1-1/8 1795 27 × 1-1/4 2161
24 × 1-1/4 1905 27 × 1-3/8 2169
24 × 1.75 1890 650 × 35A 2090
24 × 2.00 1925 650 × 38A 2125
24 × 2.125 1965 650 × 38B 2105
26 × 7/8 1920 700 × 18C 2070
26 × 1(59) 1913 700 × 19C 2080
26 × 1(65) 1952 700 × 20C 2086
26 × 1.25 1953 700 × 23C 2096
26 × 1-1/8 1970 700 × 25C 2105
26 × 1-3/8 2068 700 × 28C 2136
26 × 1-1/2 2100 700 × 30C 2170
26 × 1.40 2005 700 × 32C 2155
26 × 1.50 2010 700C Tubular 2130
26 × 1.75 2023 700 × 35C 2168
26 × 1.95 2050 700 × 38C 2180
26 × 2.00 2055 700 × 40C 2200
26 × 2.10 2068
26 × 2.125 2070

46 Appendix
Updating the Software Using Garmin Connect
You must have a Garmin Connect account, and you must pair the Forerunner with your
computer using the USB ANT Stick (page 30).
1 Go to www.garminconnect.com.
If there is new software available, Garmin Connect alerts you to update the software.
2 Follow the on-screen instructions.
3 Keep your device in range (3 m) of the computer during the update process.
Getting More Information
You can find more information about this product on the Garmin web site.
• Go to www.garmin.com/intosports.
• Go to www.garmin.com/learningcenter.
• Go to http://buy.garmin.com, or contact your Garmin dealer for information about
optional accessories and replacement parts.
Forerunner Troubleshooting
Problem Solution
The keys do not
respond. How do I reset
1 Hold until the screen goes blank.
the device? 2 Hold until the screen turns on.
NOTE: This does not erase any of your data or settings.
Where is the software Select MODE > Settings > About Forerunner to display important
version information? software information and your unit ID.

Appendix  47
Problem Solution
How do I reset the
device to the original
1 Hold MODE and ENTER, and then hold .
factory settings? 2 Release , and then release MODE and ENTER.
My device does not 1 Take your device out of parking garages and away from tall buildings
locate satellite signals. and trees.
2 Remain stationary for several minutes.
Some of my data is When the device memory is full, your oldest data is overwritten.
missing from the history.
Transfer data to your computer regularly to avoid losing data.
I want to clear all the NOTE: This deletes all user‑entered information, but it does not delete
user data from my your history.
device. 1 Turn off the device.
2 While holding MODE, turn the device on.
3 Select Yes.
How do I quickly change Hold MODE.
How do I get a New Leaf Go to www.newleaffitness.com. Some gyms and health centers can
assessment? provide an assessment.

ANT+ Sensor Troubleshooting

Problem Solution
I have a third-party Make sure that it is compatible with the Forerunner
ANT+ sensor. (www.garmin.com/intosports).
I changed the battery in You must pair the sensor to your Forerunner again (page 22).
my accessory.

48 Appendix
Problem Solution
The Vector™ data is To improve power data reliability, you can try wearing the device on
inconsistent. the opposite wrist or the opposite side of your wrist, or you can use
the optional quick release kit.
The heart rate data is • Make sure that the heart rate monitor is snug against your body.
inaccurate or erratic. • Warm up for 5–10 minutes.
• Reapply moisture to the electrodes and contact patch. Use water,
saliva, or electrode gel.
• Wash the strap after every seven uses (page 43).
• Wear a cotton shirt or wet your shirt if suitable for your activity.
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 of strong electromagnetic fields and
some 2.4 GHz wireless sensors, which can interfere with your
heart rate monitor. Sources of interference may include high-
voltage power lines, electric motors, microwave ovens, 2.4 GHz
cordless phones, and wireless LAN access points.

Heart Rate Zone Calculations

Zone % of Perceived Exertion Benefits
Heart Rate
1 50–60% Relaxed, easy pace, rhythmic Beginning-level aerobic training,
breathing reduces stress
2 60–70% Comfortable pace, slightly deeper Basic cardiovascular training,
breathing, conversation possible good recovery pace
3 70–80% Moderate pace, more difficult to Improved aerobic capacity,
hold conversation optimal cardiovascular training

Appendix  49
4 80–90% Fast pace and a bit Improved anaerobic capacity and
uncomfortable, breathing forceful threshold, improved speed
5 90–100% Sprinting pace, unsustainable Anaerobic and muscular
for long period of time, labored endurance, increased power

Software License Agreement

Garmin Ltd. and its subsidiaries (“Garmin”) grant you a limited license to use the
software embedded in this device (the “Software”) in binary executable form in the
normal operation of the product. Title, ownership rights, and intellectual property rights
in and to the Software remain in Garmin and/or its third-party providers.
You acknowledge that the Software is the property of Garmin and/or its third-party
providers and is protected under the United States of America copyright laws
and international copyright treaties. You further acknowledge that the structure,
organization, and code of the Software, for which source code is not provided, are
valuable trade secrets of Garmin and/or its third-party providers and that the Software
in source code form remains a valuable trade secret of Garmin and/or its third-party
providers. You agree not to decompile, disassemble, modify, reverse assemble,
reverse engineer, or reduce to human readable form the Software or any part thereof
or create any derivative works based on the Software. You agree not to export or re-
export the Software to any country in violation of the export control laws of the United
States of America or the export control laws of any other applicable country.

50 Appendix
Index calibrating
barometric altimeter  6
fitness equipment  28
foot pod  25–26 foot pod  24, 25–26
A calorie
alerts  9–10 alerts  9 G
ANT+ data fields  37
Garmin Connect  30, 47
bike sensors  26 expenditure  35
goals  31
fitness equipment  28 charging  3
GPS  4, 18, 33
foot pod  24 cleaning  43
accuracy  37
heart rate monitor  22 clearing user data  48
navigation  31
pairing  22 compass  33
grade  37
power meters  26 coordinates  32
GSC 10  26
USB ANT Stick  30 corrosion  3
weight scale  27 countdown timer  21 H
Auto Lap  11–12 courses  16–18
customizing heart rate
Auto Pause  12 alerts  9
auto scroll  12 data fields  36
settings  34 data fields  38–39
B zones  23–24
D heart rate monitor  44
backlight  4, 5, 35 battery  45
back to start  33 data fields  36
cleaning  43
barometric altimeter  6 data recording  27, 33, 34
pairing  22
battery  3, 43 distance
troubleshooting  48
heart rate monitor  45 alerts  9
history  29
bike sensors  26 data fields  37
missing  48
drill strokes  21
viewing  48
cadence I
alerts  9 efficiency index  20
icons  5
data fields  36 elevation
indoor training  18
sensors  26 barometric altimeter  6
intervals, swimming  20
training  26 data fields  37
interval workouts  14
Index  51
K profile  35 tracks  31
keys  5 Training Effect  35, 42
R transferring data  31
locking  6
tones  34 registering your device  45 triathlon training  8
kick sets  21 resetting the device troubleshooting  47
  47 ANT+ accessories  48
language  34
lifetime athlete  28 safety  3 units of measure  34
locating satellite signals  48 satellite signals  48 USB ANT Stick  30, 44
locations  32, 35 saving activities  8 user profile  35
settings  34
M smart recording  34 V
map  31, 35 software updates  47 Virtual Partner  12
memory in hours  29 specifications  43 Virtual Racer  13
multisport  8 speed  24, 40
sport modes W
N changing  7 walking breaks  10
stroke types  20 water resistance  19, 44
swimming  19 weight scale  5, 27
back to start  33
swolf score  20 wheel sizes  45
New Leaf  37, 48
non-zero data-averaging  26, workouts
T custom  15
time interval  14
P alerts  9 multisport  8
data fields  42
pace  38
zones  34
pairing ANT+ sensors  22
timer  7
countdown  21
data averaging  27
tire size  45
data fields  39
meters  26
keys  34
zones  27
52 Index
913-397-8200 0808 238 0000
1-866-429-9296 43 (0) 3133 3181 0
1-800-800-1020 +44 870 850 1242

00 32 2 672 52 54 00 45 4810 5050 00 358 9 6937 9758 00 331 55 69 33 99

0180 5 / 42 76 46 - 880 00 39 02 3669 9699 0800-0233937 815 69 555

00800 4412 454

00 35 1214 447 460 00 34 902 007 097 00 46 7744 52020
+44 2380 662 915
Garmin International, Inc
1200 East 151st Street,
Olathe, Kansas 66062, USA
Garmin (Europe) Ltd.
Liberty House, Hounsdown Business Park
Southampton, Hampshire, SO40 9LR UK
Garmin Corporation
No. 68, Zhangshu 2nd Road, Xizhi Dist.
New Taipei City, 221, Taiwan (R.O.C.)

© 2011–2014 Garmin Ltd. or its subsidiaries