owner’s manual FORERUNNER® 405CX GPS-ENABLED SPORTS WATCH WITH WIRELESS SYNC
© 2009 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Tel. (913) 397.8200 or (800) 800.1020 Fax (913) 397.8282 Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9RB UK Tel. +44 (0) 870.8501241 (outside the UK) 0808 2380000 (within the UK) Fax +44 (0) 870.8501251 All rights reserved.
Introduction Introduction Thank you for purchasing the Garmin® Forerunner® 405CX GPSenabled sports watch. Warning: Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information. Contact Garmin Contact Garmin Product Support if you have any questions while using your Forerunner. In the USA, go to www.garmin.com/support, or contact Garmin USA by phone at (913) 397.
Introduction Table of Contents Introduction........................... i Contact Garmin.......................i Product Registration................i Free Software..........................i Caring for the Forerunner......iv Getting Started..................... 1 Step 1: Use the Touch Bezel 1 Step 2: Charge the Battery.... 4 Step 3: Configure Your Forerunner........................ 5 Step 4: Acquire Satellite Signals.............................. 6 Step 5: Pair the Heart Rate Monitor (Optional)..........
Introduction History................................ 23 Deleting History................... 23 Viewing Activities................. 24 Viewing Totals...................... 24 Viewing Goals..................... 24 Settings.............................. 25 Data Fields.......................... 25 User Profile.......................... 28 Alarms................................. 29 Time..................................... 29 System................................ 30 ANT+...................................
Introduction Caring for the Forerunner Clean the Forerunner and the heart rate monitor using a cloth dampened with a mild detergent solution. Wipe dry. Avoid chemical cleaners and solvents that may damage plastic components. Do not store the Forerunner where prolonged exposure to temperature extremes may occur (such as in the trunk of a car), as permanent damage may result.
Getting Started Getting Started Warning: This product contains a non-replaceable lithium-ion battery. See the Important Safety and Product Information guide in the product box for important battery safety information. Warning: Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information.
Getting Started Touch Bezel Areas and Buttons ➍ training: touch and hold to enter training mode. ➊ ➎ start/stop/enter: ➎ ➋ ➍ ➏ ➌ ➊ time/date: touch and hold to enter time/date mode. ➋ GPS: touch and hold to enter GPS mode. • Press to start/stop the timer in training mode. • Press to make a selection. • Press to exit power save mode. ➏ lap/reset/quit: • Press to create a new lap in training mode. • Press and hold to reset the timer in training mode. • Press to exit a menu or page.
Getting Started Bezel Tips • Touch the bezel firmly. • Touch the bezel on the outer ring, where the words appear, not the inner ring near the watch face. • Make each bezel selection a separate action. • Do not rest your finger or thumb on the bezel while using it. • Do not wear thick gloves while using the bezel. • If the bezel is wet, wipe the bezel dry before using it. Locking the Bezel To prevent accidental bezel taps (due to moisture or inadvertent bumping), press enter and quit simultaneously.
Getting Started Step 2: Charge the Battery Your Forerunner ships with the power off to conserve the battery. Charge the Forerunner for at least 3 hours before using it. The length of time a fully charged battery will last depends upon usage. For more battery information, see page 40. note: To prevent corrosion, thoroughly dry the charging contacts and surrounding area before charging. TIP: The Forerunner will not charge when outside the temperature range of 32°F–122°F (0°C–50°C). 1.
Getting Started Step 3: Configure Your Forerunner The first time you use your Forerunner, follow the on-screen instructions to learn how to use the bezel, set your user profile, and configure the Forerunner.
Getting Started monitor to pair (connect) with your Forerunner. See Step 5 for more information. The Forerunner uses your user profile to calculate accurate workout data. Using the table on page 5, select 0-10 to set your activity class. Step 4: Acquire Satellite Signals To set the correct time of day and begin using the Forerunner, you must acquire GPS satellite signals. It may take a few minutes to acquire signals. Note: To turn off the GPS receiver and use the Forerunner indoors, see page 21.
Getting Started Tab Heart Rate Monitor Strap Slot Heart Rate Monitor (Front) Electrodes Heart Rate Monitor (Back) 1. Push one tab on the strap through the slot in the heart rate monitor. Press the tab down. While you are trying to pair your 2. Wet both electrodes on the back heart rate monitor with your of the heart rate monitor to create Forerunner for the first time, move a strong connection between your 10 m away from other heart rate chest and the transmitter. monitors. 3.
Getting Started 4. Press quit or enter to exit power save mode. 5. Bring the Forerunner within range (3 m) of the heart rate monitor. The heart rate icon appears on the training mode pages. 6. If heart rate data does not appear or if you have erratic heart rate data, follow the tips on page 34. If the problem persists, you may have to pair the sensors again. See page 33. Tip: Set your maximum heart rate and resting heart rate in Settings > User Profile.
Getting Started 2. Follow the on-screen instructions to download and install ANT Agent. Step 8: Pair Your Computer and Forerunner Note: Before connecting the USB ANT Stick™ to your computer, you must download software as instructed in Step 7 so that the necessary USB drivers are installed. 1. Plug the USB ANT Stick into an available USB port on your computer. 2. Bring your Forerunner within range (3 m) of your computer. Forerunner 405CX Owner’s Manual 3.
Time/Date Mode Time/Date Mode Touch and hold time/date to enter time/date mode. Time Options Touch and hold menu > select Settings > Time. See page 29.
Training Mode Training Mode The Forerunner offers several training features and optional settings. About the Training Page Touch and hold training to enter training mode. Tap the bezel to scroll through the available pages. Sport Mode Running is the default sport mode. Touch and hold menu > select Training > Options > Sport Mode to change the sport mode. Training settings such as AutoLap®, AutoPause®, heart rate zones, and speed zones are specific to running or biking.
Training Mode Auto Pause Auto Lap Auto Pause is helpful if your training includes stop lights or other places where you need to slow down or stop. To set Auto Lap: 1. Touch and hold menu > select Training > Options > Auto Lap. 2. Select By Distance to enter a value or By Position to choose an option: • Lap Press Only—marks a lap each time you press lap and each time you pass any of those locations again.
Training Mode • Mark and Lap—marks a lap at the specific GPS location you mark when you select this option and at any location during the run where you pressed lap. 3. Press quit to exit. Note: When doing a course (page 19), use By Position to mark laps at all of the lap positions marked in the course. Auto Scroll Use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running. To use auto scroll: 1.
Training Mode Speed—distance travelled in an hour, for example miles per hour or kilometers per hour. Note: Changing speed units does not change your custom data fields (see page 25). Virtual Partner® Touch and hold menu > select Training > Options > Virtual Partner > On. Your Virtual Partner is a unique tool designed to help you meet your training goals. The Virtual Partner competes with you every time you and the timer are running.
Training Mode note: While performing a workout, tap the bezel to view more data pages. When you complete all steps in your workout, the “Workout Finished” message appears. 4. To save the changes, tap the bezel or wait for the page to time out. To end a workout early: 1. Press stop. 2. Press and hold reset. Workouts Simple Workouts Simple workouts can be based on the following custom goals: Touch and hold menu > select Training > Workouts to choose the type of workout right for you.
Training Mode 4. Select Do Workout. 5. Press start. Heart Rate Workouts note: To use heart rate workouts, you must have a heart rate monitor. You can use the Forerunner to train using a specific heart rate zone or a custom range of beats per minute (bpm). The type and duration settings function the same as a simple workout. To create a heart rate workout: 1. Touch and hold menu > select Training > Workouts > Heart Rate. 16 2. Select the Zone you want to use.
Training Mode Interval Workouts You can create interval workouts with your Forerunner. The intervals can be based on time or distance for the run and rest portions of the workout. To create an interval workout: 1. Touch and hold menu > select Training > Workouts > Interval. 2. Select the Type of interval workout. 3. Enter the Duration value. 4. Select the Rest Type. 5. Enter the Duration value. 6. Enter the Reps value. 7. Select Warmup Yes and Cooldown Yes (optional). 8. Select Do Workout. 9. Press start.
Training Mode note: For more information about transferring data to your Forerunner, see page 9. As you approach the end of each step, an alarm counts down the time until a new step begins. Tip: In time/date mode, tap the bezel to view today’s scheduled workout. Press enter to do the workout. To end an advanced workout step early: To start an advanced workout: 1. Touch and hold menu > select Training > Workouts > Advanced. 2. Select the workout. 3. Select Do Workout. 4. Press start.
Training Mode Courses Another way you can use the Forerunner for custom training is to follow courses based on a previously recorded activity. You can follow the course trying to match or exceed previously set goals. You can also race against the Virtual Partner when training with courses. Creating Courses Use Garmin Connect or Garmin Training Center to create courses and course points and transfer them to your Forerunner. note: For more information about transferring data to your Forerunner, see page 9.
Training Mode When you start a course, your Virtual Partner also starts the course. If you are warming up and are not on the course, the first time that you join the course, your Virtual Partner restarts the course from your current location. If you stray away from the course, the Forerunner displays an “Off Course” message. Use the navigation page to find your way back to the course. 20 To delete a course: 1. Touch and hold menu > select Training > Courses. 2. Select a course from the list. 3.
GPS Mode GPS Mode Touch and hold GPS to view the GPS menu. Satellites—view information about the GPS signals the Forerunner is currently receiving. The black bars represent the strength of each satellite signal. The number of the satellite appears below each bar. The GPS accuracy appears at the bottom of the page. GPS—turn GPS on or off (for indoor use). Note: When GPS is off, speed and distance data are not available, unless you are using the foot pod. Save Location—save your current location.
GPS Mode Back To Start—navigates you back to your starting point. Note: You must start the timer to use Back To Start. About GPS To stop navigating to the location, press quit > select Stop Go To. To edit a location: 1. Touch and hold GPS > select Go To Location. 2. Select the location you would like to edit. 3. Select Edit. 4. Select an option to edit. To delete a location, touch and hold GPS > select Go To Location. Select the location you would like to delete. Select Delete > Yes.
History History Your Forerunner automatically saves history when you start the timer. The Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data (when recording approximately 1 trackpoint every 4 seconds). Tracklog data includes your GPS position (if available) and accessory data such as heart rate data. When the Forerunner memory is full, your oldest tracklog data is overwritten.
History Viewing Activities You can view the following data on your Forerunner: time, distance, average pace/speed, calories, average heart rate data, and average cadence. 1. Touch and hold menu > select History > Activities. 2. Use the bezel to scroll through the activities. Tap the bezel to view lap information. 3. Press quit to exit. Deleting Individual Runs and Laps 1. Touch and hold menu > select History > Activities. 2. Use the bezel to scroll through the activities.
Settings Settings Touch and hold menu > select Settings. TIP: When finished selecting options or entering values on your Forerunner, press enter to save the setting. Data Fields You can show/hide the following pages and customize up to three data fields on each of the pages: • • • • Training 1 (always shown) Training 2 Training 3 Heart Rate (only appears when the Forerunner is receiving heart rate data) To set data fields: 1. Touch and hold menu > select Settings > Data Fields. 2.
Settings Data Field Description Data Field Description Dist–Lap * Distance traveled in the current lap. Dist–Last Lap * Distance of the last completed lap. Elevation * Distance above/below sea level. HR–%Max ** OR HR–%HRR ** Percentage of maximum heart rate. OR Percentage of heart rate reserve (maximum heart rate minus resting heart rate). GPS Accuracy * Margin of error for your exact location. For example, your GPS location is accurate to within +/- 19 ft.
Settings Data Field Description Data Field Description HR–Lap %Max ** OR HR–Lap %HRR ** Average percentage of maximum heart rate for the lap. OR Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the lap. Pace–Avg * Average pace for the run. Pace–Lap * Average pace in the current lap. Pace–Last Lap * Average pace during the last full lap. Speed * Current speed. Speed–Avg * Average speed for the run. Speed–Lap * Average speed in the current lap.
Settings Data Field Description Time–Lap Amount of time in the current lap. Time–Last Lap Amount of time to complete the last full lap. Time of Day Current time of day based on your time settings (see page 29). 28 User Profile Touch and hold menu > select Settings > User Profile. The Forerunner uses information that you enter about yourself to calculate calorie consumption. Set your user profile before you begin using the Forerunner. To set your activity class, see the table on page 5.
Settings Alarms Touch and hold menu > select Settings > Alarms. Set Alarm—turn alarm on or off. When the alarm is on, tap the bezel in time/date mode to view the alarm time. Set Time—use the bezel to set the alarm time. Type—set the alarm occurrence to Daily or Once. When the alarm sounds: • Tap the bezel to silence the alarm. • Press enter to snooze for 9 minutes. • Press quit to turn off the alarm. • Do nothing. After 1 minute, the alarm will automatically snooze.
Settings Time2—turn Time2 on or off. When Time2 is on, you can set Time2 Format, Time2 Zone, and Time2 DST. When Time2 is active, press and hold enter in time mode to Time2. The or icon appears next to the time. System Touch and hold menu > select Settings > System. Language—change the on‑screen text language. Changing the text language does not change the language of user-entered data, such as course names. Alert Tones—turn message tones on or off. Key Tones—turn button and bezel tones on or off.
Settings Timeout—select the amount of time the backlight stays on. Use a short backlight setting to conserve battery power. Brightness—adjust the brightness. ANT+ Accessories See page 33 for information about accessories. Computer Move away (10 m) from other ANT+ accessories while the Forerunner is trying to pair with the computer for the first time. 4. Bring your Forerunner within range (3 m) of the computer. 5.
Settings Send All Data By default, your Forerunner only sends new data to your computer. You can force the Forerunner to send all data to your computer. Touch and hold menu > select Settings > ANT+ > Computer > Force Send > Yes. All data will be sent again. Unit to Unit You can transfer advanced workouts, courses, and locations to and from another Forerunner 405. 1. In the sending Forerunner, touch and hold menu > select Settings > ANT+ > Unit to Unit > Transfer. Select the data you want to send. 2.
Using Accessories Using Accessories The following ANT+ accessories are compatible with the Forerunner: • Heart rate monitor • Foot pod • GSC™ 10 speed and cadence bike sensor • USB ANT Stick (see page 9 and page 31) To purchase accessories, go to http://buy.garmin.com or contact your Garmin dealer. Pairing Accessories If you purchased an accessory with ANT+ wireless technology, you need to pair it with your Forerunner.
Using Accessories 5. Scroll to view Status. If the Forerunner cannot pair with the accessory, select Rescan. Tip: The accessory needs to send data to complete the pairing process. You need to wear the heart rate monitor, take a step wearing the foot pod, or pedal your bike with the GSC 10. Status Icons When in training mode, the icon for the accessory blinks as the Forerunner scans for the new accessory. The icon is solid when the accessory is paired.
Using Accessories some 2.4 GHz wireless sensors, which can interfere with your heart rate monitor. Sources of interference may include very high voltage power lines, electric motors, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points. Heart Rate Zones Caution: Consult your physician to specify heart rate zones/targets that are appropriate for your fitness level and health condition.
Using Accessories zones can prevent you from overtraining and decrease your risk of injury. Heart Rate Monitor Battery The heart rate monitor contains a user-replaceable CR2032 battery. Note: Contact your local waste disposal department to properly dispose of batteries. 3. Remove the cover and battery. Wait 30 seconds. Insert the new battery with the positive side facing up. Note: Be careful not to damage or lose the O-ring gasket on the cover. 4.
Using Accessories Foot Pod Your Forerunner is compatible with the foot pod. You can use the foot pod to send data for your Forerunner when training indoors or when your GPS signal is weak or you lose satellite signals. The foot pod is on standby and ready to send data (like the heart rate monitor). You must pair the foot pod with your Forerunner. See page 33. Calibrating the Foot Pod Calibrating your foot pod is optional and can improve accuracy.
Using Accessories 3. Run or walk approximately 1000 m. The Forerunner informs you that you have traveled far enough. Manual Calibration If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor. Touch and hold menu > select Settings > ANT+ > Accessories > Foot Pod > Cal Factor. Adjust the calibration factor. Increase the calibration factor if your distance is too low; decrease the calibration factor if your distance is too high.
Appendix Appendix Resetting the Forerunner If your Forerunner is locked up, reset your Forerunner. Press and hold enter and quit simultaneously until the screen goes blank (about 7 seconds). This does not erase any of your data or settings. Clearing User Data To clear/erase all user data, press and hold enter and quit simultaneously until the screen goes blank (about 7 seconds). To reset the Forerunner, continue holding the quit button, but release the enter button. Follow the on-screen directions.
Appendix Battery Information Specifications Actual battery life depends on use of the following items: GPS, backlight, ANT+ computer connection, and time spent in power save mode. Forerunner Watch size: W × L × D: 1.88 × 2.78 × 0.646 in. (47.75 × 70.5 × 16.4 mm) On a fully charged battery, the Forerunner should last one week if you train for 30 minutes a day with GPS and the Forerunner is in power save mode for the remaining time. Display: 1.06 in.
Appendix Battery life: up to 8 hours in GPS mode; up to 2 weeks in power save mode. Operating temperature range: From 5°F to 122°F (from -15°C to 50°C) Charging temperature range: From 32°F to 122°F (from 0°C to 50°C) Transmission range: Approximately 16.4 ft. (5 m) Operating temperature: From 14°F to 122°F (from -10°C to 50°C) Radio frequency/protocol: 2.4 GHz/Dynastream ANT+ wireless communications protocol Power source: USB Radio frequency/protocol: 2.
Appendix Operating temperature: From 14°F to 122°F (from -10°C to 50°C) Note: In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature. Radio frequency/protocol: 2.4 GHz/Dynastream ANT+ wireless communications protocol Software License Agreement BY USING THE FORERUNNER, YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT. PLEASE READ THIS AGREEMENT CAREFULLY.
Appendix 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. Declaration of Conformity (DoC) Hereby, Garmin, declares that this Forerunner is in compliance with the essential requirements and other relevant provisions of Directive 1999/5/EC. To view the full Declaration of Conformity, see the Garmin Web site for your Garmin product: www.garmin.com.
Appendix Troubleshooting Problem Solution/Answer Unlock the bezel: press enter and quit simultaneously. Press The bezel is not firmly on the bezel for the best results. Tap the outer ring on responding to my taps. the bezel, not the inner ring near the watch face. Adjust the sensitivity setting (see page 30). Touch and hold GPS. Make sure GPS is set to On. My Forerunner never gets satellite signals. Take your Forerunner outside and away from tall buildings. Remain stationary for several minutes.
Appendix Heart Rate Zone Table % of Maximum Heart Rate or Resting Heart Rate Perceived Exertion Benefits 1 50–60% 2 60–70% 3 70–80% Relaxed, easy pace; rhythmic breathing Comfortable pace; slightly deeper breathing, conversation possible Moderate pace; more difficult to hold conversation 4 80–90% 5 90–100% Beginning-level aerobic training; reduces stress Basic cardiovascular training; good recovery pace Improved aerobic capacity; optimal cardiovascular training Improved anaerobic capacity and
Index Index A accessories 5, 31, 33, 33–38 activities 24 advanced workouts 17 alarms 29 all data, erase 39 Auto Lap 12 Auto Pause 12 B backlight 30 battery charging 4 information 40 life 40 bezel 2 locking 3 tips for using 1 C cadence data fields 25 calibrating 46 bike sensor (GSC 10) 38 foot pod 37 calories 25 clean the Forerunner iv computer connection 9 computer pairing 9, 31 courses 19 deleting 20 starting 19 D data, send 32 data fields 25 data uploading 9 deleting advanced workouts 18 courses 20 hist
Index transferring 9 viewing 24 I icons 34 indoor use 21 interval workouts 17 L language 30 license agreement 42 light 30 lithium-ion battery 40 locations 21 P pace 13 pairing accessories 33 computer 9 heart rate monitor 7 pairing sensors 5 power save mode 3 product registration i product support i R registration i reset Forerunner 39 S satellite page 21 satellite signals 6 screen contrast 30 send all data 32 sensors, pairing 5 simple workouts 15 software downloads i, 8 software license agreement 42 softw
Index W water immersion iv waypoints, See locations workouts 15 advanced 17 interval 17 simple 15 Z zones, heart rate 35 48 Forerunner 405CX Owner’s Manual
For the latest product information and accessories, visit the Garmin Web site at www.garmin.com. © 2009 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9RB UK Garmin Corporation No. 68, Jangshu 2nd Road, Shijr, Taipei County, Taiwan Part Number 190-01066-00 Rev.
