Professional Documents
Culture Documents
Forerunner 230 OM en
Forerunner 230 OM en
Owner’s Manual
© 2015 Garmin Ltd. or its subsidiaries
All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its
products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates
and supplemental information concerning the use of this product.
Garmin , the Garmin logo, ANT+ , Auto Lap , Auto Pause , Forerunner , and VIRB are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Connect IQ™,
® ® ® ® ® ®
Garmin Connect™, Garmin Express™, and tempe™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.
Android™ is a trademark of Google, Inc. Apple 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. Advanced heartbeat analytics
®
by Firstbeat. Windows is a registered trademark of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.
®
This product is ANT+ certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
®
M/N: AA2758
Table of Contents ANT+ Sensors ............................................................................ 8
Pairing ANT+ Sensors ........................................................... 8
Introduction.....................................................................1 Foot Pod ................................................................................ 8
Keys ............................................................................................ 1 Setting Up Your User Profile ....................................................... 8
Locking and Unlocking the Device Keys ................................ 1 Activity Profiles ........................................................................... 8
Status Icons ........................................................................... 1 Changing Your Activity Profile ............................................... 8
Opening the Menu ................................................................. 1 Activity Settings .......................................................................... 8
Customizing the Data Screens .............................................. 8
Training........................................................................... 1 Alerts ...................................................................................... 9
Going for a Run .......................................................................... 1 Using Auto Pause® ............................................................... 9
Forerunner 235 Only ................................................................... 1 Marking Laps by Distance ...................................................... 9
Wearing the Device and Heart Rate ...................................... 1 Using Auto Scroll ................................................................... 9
Viewing the Heart Rate Widget .............................................. 1 Changing the GPS Setting ..................................................... 9
Broadcasting Heart Rate Data to Garmin® Devices .............. 2 Power Save Timeout Settings ................................................ 9
Tips for Erratic Heart Rate Data ............................................. 2 Activity Tracking Settings ............................................................ 9
Activity Tracking .......................................................................... 2 System Settings .......................................................................... 9
Turning On Activity Tracking .................................................. 2 Changing the Device Language .......................................... 10
Using the Move Alert .............................................................. 2 Time Settings ....................................................................... 10
Auto Goal ............................................................................... 2 Backlight Settings ................................................................ 10
Using Do Not Disturb Mode ................................................... 2 Setting the Device Sounds .................................................. 10
Sleep Tracking ............................................................................ 2 Changing the Units of Measure ........................................... 10
Using Automated Sleep Tracking .......................................... 2 Format Settings .................................................................... 10
Training Indoors .......................................................................... 3 Data Recording Settings ...................................................... 10
Workouts ..................................................................................... 3
Following a Workout From the Web ....................................... 3 Device Information....................................................... 10
Starting a Workout ................................................................. 3 Charging the Device ................................................................. 10
About the Training Calendar .................................................. 3 Specifications ............................................................................ 10
Interval Workouts ................................................................... 3 Forerunner Specifications .................................................... 10
Personal Records .................................................................. 3 Heart Rate Monitor Specifications ....................................... 11
Device Care .............................................................................. 11
Heart Rate Features ....................................................... 4 Cleaning the Device ............................................................. 11
Setting Your Heart Rate Zones ................................................... 4 Caring for the Heart Rate Monitor ........................................ 11
Letting the Device Set Your Heart Rate Zones .......................... 4 User Replaceable Batteries ................................................. 11
Physiological Measurements ...................................................... 4
About VO2 Max. Estimates .................................................... 4 Troubleshooting........................................................... 11
Viewing Your Predicted Race Times ..................................... 4 Tips for Charging the Device .................................................... 11
Recovery Time ....................................................................... 5 Product Updates ....................................................................... 11
Recovery Heart Rate ............................................................. 5 Getting More Information .......................................................... 11
About Training Effect ............................................................. 5 Acquiring Satellite Signals ........................................................ 11
Turning Off the Wrist Heart Rate Monitor ................................... 5 Improving GPS Satellite Reception .......................................... 11
Restarting the Device ............................................................... 11
Smart Features ............................................................... 5 Clearing User Data .............................................................. 12
Pairing Your Smartphone ........................................................... 5 Restoring All Default Settings ................................................... 12
Phone Notifications ................................................................ 5 Viewing Device Information ...................................................... 12
Opening the Music Controls ................................................... 6 Updating the Software Using Garmin Express ......................... 12
Playing Audio Prompts During Your Activity .......................... 6 Maximizing Battery Life ............................................................. 12
Widgets ....................................................................................... 6 Intensity Minutes ....................................................................... 12
Bluetooth Controls Widget ..................................................... 6 Earning Intensity Minutes ..................................................... 12
Viewing the Weather Widget .................................................. 6 My daily step count does not appear ........................................ 12
VIRB Remote ......................................................................... 6 Tips for Erratic Heart Rate Data ............................................... 12
Bluetooth Connected Features ................................................... 6
Turning On the Smartphone Connection Alert ....................... 6 Appendix....................................................................... 12
Locating a Lost Smartphone .................................................. 7 Data Fields ................................................................................ 12
Turning Off Bluetooth Technology ......................................... 7 VO2 Max. Standard Ratings ..................................................... 13
Connect IQ Features .................................................................. 7 Heart Rate Zone Calculations ................................................... 13
Downloading Connect IQ Features ........................................ 7 Index.............................................................................. 14
History............................................................................. 7
Viewing History ........................................................................... 7
Viewing Your Time in Each Heart Rate Zone ........................ 7
Viewing Data Totals .................................................................... 7
Deleting History .......................................................................... 7
Data Management ...................................................................... 7
Deleting Files ......................................................................... 7
Disconnecting the USB Cable ................................................ 7
Sending Data to Your Computer ................................................ 8
Garmin Connect .......................................................................... 8
Customizing Your Device.............................................. 8
Table of Contents i
Introduction Training
WARNING Going for a Run
See the Important Safety and Product Information guide in the
The first fitness activity you record on your device can be a run,
product box for product warnings and other important
ride, or any outdoor activity. You may need to charge the device
information.
(Charging the Device, page 10) before starting the activity.
Always consult your physician before you begin or modify any
exercise program.
1 Select , and select an activity profile.
2 Go outside, and wait while the device locates satellites.
Keys 3 Select to start the timer.
4 Go for a run.
Speed and cadence sensor status NOTE: The heart rate sensor is located on the back of the
tempe™ sensor status device.
• See (Tips for Erratic Heart Rate Data, page 2) for more
VIRB camera status
®
Introduction 1
2 From the time of day screen, select to view the activity
tracking widget.
The step count is updated periodically.
Using the Move Alert
Sitting for prolonged periods of time can trigger undesirable
metabolic state changes. The move alert reminds you to keep
moving. After one hour of inactivity, Move! and the red bar
appear. Additional segments appear after every 15 minutes of
inactivity. The device also beeps or vibrates if audible tones are
turned on (Setting the Device Sounds, page 10).
2 Select to view your average resting heart values for the last Go for a short walk (at least a couple of minutes) to reset the
7 days. move alert.
Broadcasting Heart Rate Data to Garmin Devices ®
Auto Goal
You can broadcast your heart rate data from your Forerunner Your device creates a daily step goal automatically, based on
device and view it on paired Garmin devices. For example, you your previous activity levels. As you move during the day, the
can broadcast your heart rate data to an Edge device while
®
2 Training
Training Indoors Interval Workouts
The device includes indoor activity profiles where GPS is turned You can create interval workouts based on distance or time. The
off. You can turn off GPS when you are training indoors or to device saves your custom interval workout until you create
save battery life. another interval workout. You can use open intervals for track
workouts and when you are running a known distance.
NOTE: Any change to the GPS setting is saved to the active
profile. Creating an Interval Workout
Select Menu > Activity Settings > GPS > Off. 1 Select Menu > Training > Intervals > Edit > Interval >
Type.
When running with GPS turned off, speed and distance are
calculated using the accelerometer in the device. The 2 Select Distance, Time, or Open.
accelerometer is self-calibrating. The accuracy of the speed TIP: You can create an open-ended interval by setting the
and distance data improves after a few outdoor runs using type to Open.
GPS. 3 Select Duration, enter a distance or time interval value for
the workout, and select .
Workouts 4 Select Rest > Type.
You can create custom workouts that include goals for each
workout step and for varied distances, times, and calories. You 5 Select Distance, Time, or Open.
can create workouts using Garmin Connect or select a training 6 If necessary, enter a distance or time value for the rest
plan that has built-in workouts from Garmin Connect, and interval, and select .
transfer them to your device. 7 Select one or more options:
You can schedule workouts using Garmin Connect. You can • To set the number of repetitions, select Repeat.
plan workouts in advance and store them on your device.
• To add an open-ended warm up to your workout, select
Following a Workout From the Web Warm Up > On.
Before you can download a workout from Garmin Connect, you • To add an open-ended cool down to your workout, select
must have a Garmin Connect account (Garmin Connect, Cool Down > On.
page 8).
Starting an Interval Workout
1 Connect the device to your computer. 1 Select Menu > Training > Intervals > Do Workout.
2 Go to www.garminconnect.com. 2 Select .
3 Create and save a new workout. 3 When your interval workout has a warm up, select to
4 Select Send to Device, and follow the on-screen begin the first interval.
instructions. 4 Follow the on-screen instructions.
5 Disconnect the device. When you complete all of the intervals, a message appears.
Starting a Workout Stopping a Workout
Before you can start a workout, you must download a workout • At any time, select to end a workout step.
from your Garmin Connect account. • At any time, select to stop the timer.
1 Select Menu > Training > My Workouts.
Personal Records
2 Select a workout.
When you complete an activity, the device displays any new
3 Select Do Workout. personal records you achieved during that activity. Personal
4 Select to start the workout. records include your fastest time over several typical race
After you begin a workout, the device displays each step of the distances and longest run or ride.
workout, the target (if any), and current workout data. Viewing Your Personal Records
About the Training Calendar 1 Select Menu > My Stats > Records.
The training calendar on your device is an extension of the 2 Select a sport.
training calendar or schedule you set up in Garmin Connect. 3 Select a record.
After you have added a few workouts to the Garmin Connect 4 Select View Record.
calendar, you can send them to your device. All scheduled
workouts sent to the device appear in the training calendar list Restoring a Personal Record
by date. When you select a day in the training calendar, you can You can set each personal record back to the one previously
view or do the workout. The scheduled workout stays on your recorded.
device whether you complete it or skip it. When you send 1 Select Menu > My Stats > Records.
scheduled workouts from Garmin Connect, they overwrite the
existing training calendar. 2 Select a sport.
Using Garmin Connect Training Plans
3 Select a record to restore.
Before you can download and use a training plan, you must 4 Select Previous > Yes.
have a Garmin Connect account (Garmin Connect, page 8). NOTE: This does not delete any saved activities.
You can browse your Garmin Connect account to find a training Clearing a Personal Record
plan, schedule workouts, and send them to your device. 1 Select Menu > My Stats > Records.
1 Connect the device to your computer. 2 Select a sport.
2 From your Garmin Connect account, select and schedule a 3 Select a record to delete.
training plan.
4 Select Clear Record > Yes.
3 Review the training plan in your calendar.
NOTE: This does not delete any saved activities.
4 Select > Send Workouts to Device, and follow the on-
screen instructions.
Training 3
Clearing All Personal Records NOTE: The estimates may seem inaccurate at first. The device
1 Select Menu > My Stats > Records. requires you to complete a few activities to learn about your
NOTE: This does not delete any saved activities. performance.
2 Select a sport. VO2 max.: VO2 max. is the maximum volume of oxygen (in
milliliters) you can consume per minute per kilogram of body
3 Select Clear All Records > Yes. weight at your maximum performance.
The records are deleted only for that sport. Predicted race times: Your device uses the VO2 max. estimate
and published data sources to provide a target race time
based on your current state of fitness. This projection also
Heart Rate Features presumes you have completed the proper training for the
This manual is for the Forerunner 230 and 235 models. The race.
heart rate features described in this section apply to both Recovery advisor: The recovery advisor displays how much
Forerunner models. You must have a heart rate monitor to use time remains before you are fully recovered and ready for the
these features. next hard workout.
Forerunner 230: This device is compatible with ANT+ heart rate
About VO2 Max. Estimates
monitors.
VO2 max. is the maximum volume of oxygen (in milliliters) you
Forerunner 235: This device has a wrist-based heart rate can consume per minute per kilogram of body weight at your
monitor and is compatible with ANT+ heart rate monitors. maximum performance. In simple terms, VO2 max. is an
indication of athletic performance and should increase as your
Setting Your Heart Rate Zones level of fitness improves. The Forerunner device requires wrist-
The device uses your user profile information from the initial based heart rate or a compatible chest heart rate monitor to
setup to determine your default heart rate zones. You can display your VO2 max. estimate.
manually enter heart rate values and set the range for each Your VO2 max. estimate appears as a number and position on
zone. the color gauge.
1 Select Menu > My Stats > User Profile > Heart Rate
Zones.
2 Select an option:
• Select Default to view and set up the default heart rate
values.
• Select Running or Cycling to set up custom heart rate
values for each sport or accept the default values.
3 Select Max. HR, and enter your maximum heart rate.
4 Select Resting HR, and enter your resting heart rate.
5 Select Zones > Based On.
Purple Superior
6 Select an option: Blue Excellent
• Select BPM to view and edit the zones in beats per Green Good
minute.
Orange Fair
• Select %Max. HR to view and edit the zones as a
Red Poor
percentage of your maximum heart rate.
• Select %HRR to view and edit the zones as a percentage
VO2 max. data is provided by FirstBeat. VO2 max. analysis is
of your heart rate reserve (maximum heart rate minus
provided with permission from The Cooper Institute . For more
®
Smart Features 5
Select an option: 3 Scroll down to view daily weather data.
• If you are using an Apple device, use the notification
®
VIRB Remote
center settings on your smartphone to select the items to
The VIRB remote function allows you to control your VIRB
show on the device.
action camera using your device. Go to www.garmin.com/VIRB
• If you are using an Android™ device, use the app settings to purchase a VIRB action camera.
in the Garmin Connect Mobile app to select the items to
show on the device. Controlling a VIRB Action Camera
Before you can use the VIRB remote function, you must enable
Opening the Music Controls the remote setting on your VIRB camera. See the VIRB Series
Music controls require a compatible smartphone to be paired Owner's Manual for more information.
with the device. 1 Turn on your VIRB camera.
Hold , and select Music Controls. 2 Pair the VIRB camera with your Forerunner device (Pairing
Playing Audio Prompts During Your Activity ANT+ Sensors, page 8).
Before you can set up audio prompts, you must have a 3 On the Forerunner device, select the VIRB accessory.
smartphone with the Garmin Connect Mobile app paired to your When the VIRB accessory is paired, the VIRB screen is
Forerunner device. added to the data screens for the active profile.
You can set the Garmin Connect Mobile app to play motivational 4 Select an option:
status announcements on your smartphone during a run or other
• Select Timer Start/Stop to control the camera using the
activity. Audio prompts include the lap number and lap time,
timer .
pace or speed, and ANT+ sensor data. During an audio prompt,
the Garmin Connect mobile app mutes the primary audio of the Video recording automatically starts and stops with the
smartphone to play the announcement. You can customize the Forerunner device timer.
volume levels on the Garmin Connect Mobile app.
1 From the settings in the Garmin Connect Mobile app, select Bluetooth Connected Features
Garmin Devices. The Forerunner device has several Bluetooth connected
features for your compatible smartphone using the Garmin
2 Select your device.
Connect Mobile app. For more information, go to
3 Select Activity Options > Audio Prompts. www.garmin.com/manuals/forerunner235.
Activity uploads: Automatically sends your activity to the
Widgets Garmin Connect Mobile app as soon as you finish recording
Your device comes preloaded with widgets that provide at-a- the activity.
glance information. Some widgets require a Bluetooth Audio prompts: Allows the Garmin Connect Mobile app to play
connection to a compatible smartphone. status announcement prompts on your smartphone during a
Some widgets are not visible by default. You can add them to run or other activity.
the widget loop manually. Connect IQ™: Allows you to extend your device features with
Calendar: Displays upcoming meetings from your smartphone new watch faces, widgets, apps, and data fields.
calendar. Find my phone: Locates your lost smartphone that is paired
Controls: Allows you to turn on and off the Bluetooth with your Forerunner device and currently within range.
connectivity and features including do not disturb, find my Find my watch: Locates your lost Forerunner device that is
phone, and manual syncing. paired with your smartphone and currently within range.
Heart rate: Displays your current heart rate in beats per minute LiveTrack: Allows friends and family to follow your races and
(bpm) and a graph of your heart rate. training activities in real time. You can invite followers using
Music controls: Provides music player controls for your email or social media, allowing them to view your live data on
smartphone. a Garmin Connect tracking page.
Notifications: Alerts you to incoming calls, texts, social network Music controls: Allows you to control the music player on your
updates, and more, based on your smartphone notification smartphone.
settings. Phone notifications: Displays phone notifications and
Steps: Tracks your daily step count, step goal, and data for the messages on your Forerunner 230/235 device.
last 7 days. Social media interactions: Allows you to post an update to
VIRB controls: Provides camera controls when you have a your favorite social media website when you upload an
VIRB device paired with your Forerunner device. activity to the Garmin Connect Mobile app.
Weather: Displays the current temperature and weather Software updates: Allows you to update your device software.
forecast. Weather updates: Sends real-time weather conditions and
Bluetooth Controls Widget notifications to your device.
Turns on or off do not disturb mode. Workout downloads: Allows you to browse for workouts in the
Garmin Connect Mobile app and wirelessly send them to
Turns on or off Bluetooth technology. your device.
Synchronizes your data with the Garmin Connect Mobile app. Turning On the Smartphone Connection Alert
Activates the find my phone feature. It sends a beacon to your You can set the Forerunner device to alert you when your paired
smartphone that is paired and in range of your Forerunner device. smartphone connects and disconnects using Bluetooth wireless
technology.
Viewing the Weather Widget Select Menu > Settings > Bluetooth > Connection Alert >
1 From the time of day screen, select to view the weather On.
widget.
2 Select to view hourly weather data.
6 Smart Features
Locating a Lost Smartphone • Select Details to view additional information about the
You can use the find my phone feature to help locate a lost activity.
smartphone that is paired using Bluetooth wireless technology • Select Laps to select a lap and view additional information
and currently within range. about each lap.
1 From the time of day screen, select to view the controls • Select Time in Zone to view your time in each heart rate
widget. zone.
2 Select > Find My Phone. • Select Delete to delete the selected activity.
The Forerunner device begins searching for your paired
Viewing Your Time in Each Heart Rate Zone
smartphone. Bars appear on the Forerunner device screen
corresponding to the Bluetooth signal strength, and an Before you can view heart rate zone data, you must complete an
audible alert sounds on your smartphone. activity with heart rate and save the activity.
3 Select to stop searching. Viewing your time in each heart rate zone can help you adjust
your training intensity.
Turning Off Bluetooth Technology 1 Select Menu > History > Activities.
1 From the time of day screen, select to view the controls 2 Select an activity.
widget.
3 Select Time in Zone.
2 Select > Bluetooth > Off.
is gray when Bluetooth technology is turned off. Viewing Data Totals
You can view the accumulated distance and time data saved to
Connect IQ Features your device.
You can add Connect IQ features to your watch from Garmin
and other providers using the Connect IQ Mobile app. You can 1 Select Menu > History > Totals.
customize your device with watch faces, data fields, widgets, 2 Select an option to view weekly or monthly totals.
and apps.
Watch Faces: Allow you to customize the appearance of the Deleting History
clock. 1 Select Menu > History > Options.
Data Fields: Allow you to download new data fields that present 2 Select an option:
sensor, activity, and history data in new ways. You can add • Select Delete All Activities to delete all activities from the
Connect IQ data fields to built-in features and pages. history.
Widgets: Provide information at a glance, including sensor data • Select Reset Totals to reset all distance and time totals.
and notifications.
NOTE: This does not delete any saved activities.
Apps: Add interactive features to your watch, such as new
outdoor and fitness activity types. 3 Confirm your selection.
Downloading Connect IQ Features Data Management
Before you can download features from the Connect IQ Mobile
NOTE: The device is not compatible with Windows 95, 98, Me,
®
smartphone.
1 From the app store on your smartphone, install and open the Deleting Files
Connect IQ Mobile app.
NOTICE
2 If necessary, select your device. If you do not know the purpose of a file, do not delete it. Your
3 Select a Connect IQ feature. device memory contains important system files that should not
4 Follow the on-screen instructions. be deleted.
Downloading Connect IQ Features Using Your Computer 1 Open the Garmin drive or volume.
1 Connect the device to your computer using a USB cable. 2 If necessary, open a folder or volume.
2 Go to www.garminconnect.com and sign in. 3 Select a file.
3 From your devices widget, select Connect IQ Store. 4 Press the Delete key on your keyboard.
4 Select a Connect IQ feature, and download it. NOTE: If you are using an Apple computer, you must empty
5 Follow the on-screen instructions. the Trash folder to completely remove the files.
Disconnecting the USB Cable
History If your device is connected to your computer as a removable
drive or volume, you must safely disconnect your device from
History includes time, distance, calories, average pace or speed, your computer to avoid data loss. If your device is connected to
lap data, and optional sensor information. your Windows computer as a portable device, it is not necessary
NOTE: When the device memory is full, your oldest data is to safely disconnect the device.
overwritten. 1 Complete an action:
• For Windows computers, select the Safely Remove
Viewing History Hardware icon in the system tray, and select your device.
1 Select Menu > History > Activities. • For Apple computers, select the device, and select File >
2 Select or to view your saved activities. Eject.
3 Select an activity. 2 Disconnect the cable from your computer.
4 Select an option:
History 7
Sending Data to Your Computer 2 Bring the device within 1 cm of the sensor, and wait while the
You can upload your activity data manually to your Garmin device connects to the sensor.
Connect account using the USB cable. When the device detects the sensor, a message appears.
1 Connect the device to your computer using the USB cable. You can customize a data field to display sensor data.
2 Go to www.garminconnect.com/start. 3 necessary, select Menu > Settings > Sensors and
If
Accessories to manage ANT+ sensors.
3 Follow the on-screen instructions.
Foot Pod
Garmin Connect Your device is compatible with the foot pod. You can use the
You can connect with your friends on Garmin Connect. Garmin foot pod to record pace and distance instead of using GPS when
Connect gives you the tools to track, analyze, share, and you are training indoors or when your GPS signal is weak. The
encourage each other. Record the events of your active lifestyle foot pod is on standby and ready to send data (like the heart
including runs, walks, rides, swims, hikes, triathlons, and more. rate monitor).
To sign up for a free account, go to www.garminconnect.com After 30 minutes of inactivity, the foot pod powers off to
/start. conserve the battery. When the battery is low, a message
Store your activities: After you complete and save an activity appears on your device. Approximately five hours of battery life
with your device, you can upload that activity to your Garmin remain.
Connect account and keep it as long as you want. Going for a Run Using a Foot Pod
Analyze your data: You can view more detailed information Before you go for a run, you must pair the foot pod with your
about your activity, including time, distance, elevation, heart Forerunner device (Pairing ANT+ Sensors, page 8).
rate, calories burned, an overhead map view, pace and You can run indoors using a foot pod to record pace, distance,
speed charts, and customizable reports. and cadence. You can also run outdoors using a foot pod to
NOTE: Some data requires an optional accessory such as a record cadence data with your GPS pace and distance.
heart rate monitor. 1 Install your foot pod according to the accessory instructions.
2 Select a running activity.
3 Go for a run.
Foot Pod Calibration
The foot pod is self-calibrating. The accuracy of the speed and
distance data improves after a few outdoor runs using GPS.
You can use the Auto Pause feature to pause the timer • Sound Settings (Setting the Device Sounds, page 10)
automatically when you stop moving or when your pace or • Unit Settings (Changing the Units of Measure, page 10)
speed drops below a specified value. This feature is helpful if • Format Settings (Format Settings, page 10)
your activity includes stop lights or other places where you need
• Data Recording Settings (Data Recording Settings,
to slow down or stop.
page 10)
10 Device Information
*The device withstands pressure equivalent to a depth of 50 m. User Replaceable Batteries
For more information, go to www.garmin.com/waterrating.
WARNING
Heart Rate Monitor Specifications See the Important Safety and Product Information guide in the
Battery type User-replaceable CR2032, 3 volts product box for product warnings and other important
Battery life Up to 4.5 yr. at 1 hr./day
information.
Water resistance 3 ATM*
NOTE: This product does not transmit heart
rate data while swimming.
Troubleshooting
Operating temperature From -5° to 50°C (from 23° to 122°F)
range
Tips for Charging the Device
1 Connect the charger securely to the device to charge it using
Radio frequency/ 2.4 GHz ANT+ wireless communications the USB cable (Charging the Device, page 10).
protocol protocol
You can charge the device by plugging the USB cable into a
*The device withstands pressure equivalent to a depth of 30 m. Garmin approved AC adapter with a standard wall outlet or a
For more information, go to www.garmin.com/waterrating. USB port on your computer. Charging a fully depleted battery
takes up to two hours.
Device Care 2 Remove the charger from the device after the battery charge
level reaches 100%.
NOTICE
Avoid extreme shock and harsh treatment, because it can Product Updates
degrade the life of the product. On your computer, install Garmin Express™ (www.garmin.com
Avoid pressing the keys under water. /express). On your smartphone, install the Garmin Connect
Mobile app.
Do not use a sharp object to clean the device.
This provides easy access to these services for Garmin devices:
Avoid chemical cleaners, solvents, and insect repellents that can
damage plastic components and finishes. • Software updates
Thoroughly rinse the device with fresh water after exposure to • Data uploads to Garmin Connect
chlorine, salt water, sunscreen, cosmetics, alcohol, or other • Product registration
harsh chemicals. Prolonged exposure to these substances can
damage the case. Getting More Information
Do not store the device where prolonged exposure to extreme • Go to support.garmin.com for additional manuals, articles,
temperatures can occur, because it can cause permanent and software updates.
damage.
• Go to www.garmin.com/intosports.
Cleaning the Device • Go to www.garmin.com/learningcenter.
NOTICE • Go to buy.garmin.com, or contact your Garmin dealer for
information about optional accessories and replacement
Even small amounts of sweat or moisture can cause corrosion parts.
of the electrical contacts when connected to a charger.
Corrosion can prevent charging and data transfer.
Acquiring Satellite Signals
1 Wipe the device using a cloth dampened with a mild The device may need a clear view of the sky to acquire satellite
detergent solution. signals. The time and date are set automatically based on the
2 Wipe it dry. GPS position.
After cleaning, allow the device to dry completely. 1 Go outdoors to an open area.
TIP: For more information, go to www.garmin.com/fitandcare. The front of the device should be oriented toward the sky.
2 Wait while the device locates satellites.
Caring for the Heart Rate Monitor
It may take 30–60 seconds to locate satellite signals.
NOTICE
You must unsnap and remove the module before washing the Improving GPS Satellite Reception
strap. • Frequently sync the device to your Garmin Connect account:
A build up of sweat and salt on the strap can decrease the ability ◦ Connect your device to a computer using the USB cable
of the heart rate monitor to report accurate data. and the Garmin Express application.
• Go to www.garmin.com/HRMcare for detailed washing ◦ Sync your device to the Garmin Connect Mobile app using
instructions. your Bluetooth enabled smartphone.
• Rinse the strap after every use. While connected to your Garmin Connect account, the device
downloads several days of satellite data, allowing it to quickly
• Machine wash the strap after every seven uses. locate satellite signals.
• Do not put the strap in a dryer. • Take your device outside to an open area away from tall
• When drying the strap, hang it up or lay it flat. buildings and trees.
• To prolong the life of your heart rate monitor, unsnap the • Remain stationary for a few minutes.
module when not in use.
Restarting the Device
If the device stops responding, you may need to restart it.
NOTE: Restarting the device may erase your data or settings.
Troubleshooting 11
1 Hold for 15 seconds. moderate activity minutes with the amount of vigorous activity
The device turns off. minutes. Your total vigorous intensity minutes are doubled when
added.
2 Hold for one second to turn on the device.
Earning Intensity Minutes
Clearing User Data Your Forerunner device calculates intensity minutes by
You can restore all of the device settings to the factory default comparing your heart rate data to your average resting heart
values. rate. If heart rate is turned off, the device calculates moderate
NOTE: This deletes all user-entered information, but it does not intensity minutes by analyzing your steps per minute.
delete your history. • Start a timed activity for the most accurate calculation of
1 Hold , and select Yes to turn off the device. intensity minutes.
2 While holding , hold to turn on the device. • Exercise for at least 10 consecutive minutes at a moderate or
3 Select Yes. vigorous intensity level.
• Wear your device all day and night for the most accurate
Restoring All Default Settings resting heart rate.
NOTE: This deletes all user-entered information and activity
history. My daily step count does not appear
The daily step count is reset every night at midnight.
You can reset all settings back to the factory default values.
If dashes appear instead of your step count, allow the device
Select Menu > Settings > System > Restore Defaults >
to acquire satellite signals and set the time automatically.
Yes.
least 150 minutes per week of moderate intensity activity, such Average HR: The average heart rate for the current activity.
as brisk walking, or 75 minutes per week of vigorous intensity Average HR %Max.: The average percentage of maximum
activity, such as running. heart rate for the current activity.
The device monitors your activity intensity and tracks your time Average Lap Time: The average lap time for the current
spent participating in moderate to vigorous intensity activities activity.
(heart rate data is required to quantify vigorous intensity). You Average Pace: The average pace for the current activity.
can work toward achieving your weekly intensity minutes goal by
Average Speed: The average speed for the current activity.
participating in at least 10 consecutive minutes of moderate to
vigorous intensity activities. The device adds the amount of
12 Appendix
Cadence: Cycling. The number of revolutions of the crank arm. Lap Pace: The average pace for the current lap.
Your device must be connected to a cadence accessory for Laps: The number of laps completed for the current activity.
this data to appear.
Lap Speed: The average speed for the current lap.
Cadence: Running. The steps per minute (right and left).
Lap Time: The stopwatch time for the current lap.
Calories: The amount of total calories burned.
Last Lap Cadence: Cycling. The average cadence for the last
Distance: The distance traveled for the current track or activity. completed lap.
Elapsed Time: The total time recorded. For example, if you start Last Lap Cadence: Running. The average cadence for the last
the timer and run for 10 minutes, then stop the timer for 5 completed lap.
minutes, then start the timer and run for 20 minutes, your
elapsed time is 35 minutes. Last Lap Distance: The distance traveled for the last completed
lap.
Elevation: The altitude of your current location above or below
sea level. Last Lap Pace: The average pace for the last completed lap.
Heart Rate: Your heart rate in beats per minute (bpm). Your Last Lap Speed: The average speed for the last completed lap.
device must be connected to a compatible heart rate monitor. Last Lap Time: The stopwatch time for the last completed lap.
HR %Max.: The percentage of maximum heart rate. Maximum Speed: The top speed for the current activity.
HR Zone: The current range of your heart rate (1 to 5). The Pace: The current pace.
default zones are based on your user profile and maximum Speed: The current rate of travel.
heart rate (220 minus your age).
Sunrise: The time of sunrise based on your GPS position.
Lap %HRR: The average percentage of heart rate reserve
Sunset: The time of sunset based on your GPS position.
(maximum heart rate minus resting heart rate) for the current
lap. Temperature: The temperature of the air. Your body
temperature affects the temperature sensor.
Lap Cadence: Cycling. The average cadence for the current
lap. Time in Zone: The time elapsed in each heart rate or power
zone.
Lap Cadence: Running. The average cadence for the current
lap. Time of Day: The time of day based on your current location
and time settings (format, time zone, daylight saving time).
Lap Distance: The distance traveled for the current lap.
Timer: The stopwatch time for the current activity.
Lap HR: The average heart rate for the current lap.
Training Effect: The current impact (1.0 to 5.0) on your aerobic
Lap HR %Max.: The average percentage of maximum heart
fitness.
rate for the current lap.
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
Heart Rate Zone Calculations Zone % of Perceived Exertion Benefits
Maximum
Zone % of Perceived Exertion Benefits Heart Rate
Maximum 4 80–90% Fast pace and a bit Improved anaerobic
Heart Rate uncomfortable, breathing capacity and
1 50–60% Relaxed, easy pace, Beginning-level forceful threshold, improved
rhythmic breathing aerobic training, speed
reduces stress 5 90–100% Sprinting pace, Anaerobic and
2 60–70% Comfortable pace, Basic cardiovascular unsustainable for long muscular endurance,
slightly deeper training, good period of time, labored increased power
breathing, conversation recovery pace breathing
possible
3 70–80% Moderate pace, more Improved aerobic
difficult to hold capacity, optimal
conversation cardiovascular training
Appendix 13
Index M
menu 1
time 10
A N
accessories 8, 11 notifications 5
activity tracking 2, 9, 12
alarms 10 P
alerts 9 pace 9, 10
ANT+ sensors 8 pairing
pairing 8 ANT+ sensors 2
applications 6, 7 smartphone 5
smartphone 5 pairing ANT+ sensors 8
Auto Lap 9 performance condition 4
Auto Pause 9 personal records 3
Auto Scroll 9 deleting 3, 4
profiles 8
B activity 1
backlight 1, 10 user 8
battery projected finish time 4
charging 10, 11
maximizing 7, 9, 12 R
replacing 11 recovery 4, 5
Bluetooth technology 1, 5–7 resetting the device 11
C S
cadence 9 satellite signals 11
calendar 3 saving activities 1
calorie, alerts 9 screen 10
charging 10, 11 settings 8–10, 12
cleaning the device 11 device 10
clock 1, 10 sleep mode 2
Connect IQ 7 smartphone 6, 7
customizing the device 8 applications 6
apps 6
D pairing 5
data software
recording 10 license 12
storing 8 updating 11, 12
transferring 8 version 12
data fields 7, 8, 12 specifications 10, 11
deleting speed 10
all user data 7, 12 stress score 4
history 7 system settings 9
personal records 3, 4
distance, alerts 9 T
time 10
F alerts 9
fitness 5 settings 10
foot pod 8 time zones 10
timer 1, 7
G tones 10
Garmin Connect 3, 5–8 training 1, 3, 6, 9
Garmin Connect Mobile 6 plans 3
Garmin Express, updating software 11 Training Effect 5
GLONASS 9 troubleshooting 2, 11, 12
GPS 1, 3, 9
signal 11 U
unit ID 12
H units of measure 10
heart rate 1, 4, 9 updates, software 12
monitor 2, 4, 5, 11, 12 USB 12
pairing sensors 2 disconnecting 7
zones 4, 7, 13 user data, deleting 7
history 6, 7, 10 user profile 8
deleting 7
sending to computer 8 V
vibration 10
I VIRB remote 6
icons 1 VO2 max. 4, 13
indoor training 3, 8
intensity minutes 12 W
intervals, workouts 3 walking intervals 9
watch faces 7
K watch mode 9, 12
keys 1, 6, 11 weather 6
L widgets 1, 5–7
language 10 workouts 3
laps 1 loading 3
locking, keys 1 Z
zones
heart rate 4
14 Index
support.garmin.com
February 2018
190-01955-00_0C