FORERUNNER 55 ® Owner’s Manual
© 2021 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.
Table of Contents Introduction..................................... 1 Device Overview...................................... 1 Status Icons............................................ 2 Viewing the Controls Menu.................... 2 Setting Up Your Watch........................... 2 Activities and Apps.......................... 2 Going for a Run....................................... 3 Starting an Activity.................................. 4 Tips for Recording Activities..............
Tips for Improved Body Battery Data....................................................24 Smart Features.............................. 25 Pairing Your Smartphone with Your Device.................................................... 25 Tips for Existing Garmin Connect Users.................................................. 25 Bluetooth Connected Features............ 25 Manually Syncing Data with Garmin Connect............................................. 26 Locating a Lost Smartphone............ 26 Widgets..
Syncing the Time with GPS.............. 45 Setting the Time Manually............... 46 Device Information......................... 46 Viewing Device Information................. 46 Viewing E-label Regulatory and Compliance Information................... 46 Charging the Device............................. 46 Tips for Charging the Device............ 47 Device Care........................................... 47 Cleaning the Device.......................... 47 Changing the Bands.............................
Introduction WARNING See the Important Safety and Product Information guide in the product box for product warnings and other important information. Always consult your physician before you begin or modify any exercise program. Device Overview Select to turn the device on. Select to turn the backlight on and off. LIGHT Hold to view the controls menu. Select to start and stop the activity timer. START Select to choose an option or to acknowledge a message.
Status Icons The status icons appear when you start an activity. For outdoor activities, the status bar turns green when GPS is ready. A flashing icon means the device is searching for a signal. A solid icon means the signal was found or the sensor is connected.
Going for a Run The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (Charging the Device, page 46). 1 From the watch face, select START. 2 Select an activity. 3 Go outside, and wait while the device locates satellites. 4 Select START to start the activity timer. 5 Go for a run. 6 After you complete your run, select STOP to stop the timer. 7 Select an option: • Select Resume to restart the timer.
Starting an Activity When you start an activity, GPS turns on automatically (if required). If you have an optional wireless sensor, you can pair it to the Forerunner device (Pairing Your Wireless Sensors, page 34). 1 From the watch face, select START. 2 Select an activity. NOTE: Activities set as favorites appear first in the list (Customizing Your Activity List, page 36). 3 Select an option: • Select an activity from your favorites. • Select , and select an activity from the extended activity list.
Adding an Activity Your device comes preloaded with a number of common indoor and outdoor activities. You can add these activities to your activity list. 1 Select START. 2 Select Add. 3 Select an activity from the list. 4 Select Yes to add the activity to your list of favorites. 5 Select a location in the activity list. 6 Press START. Indoor Activities The Forerunner device can be used for training indoors, such as running on an indoor track or using a stationary bike.
Calibrating the Treadmill Distance To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run at least 1.5 km (1 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill distance on each treadmill or after each run. 1 Start a treadmill activity (Starting an Activity, page 4). 2 Run on the treadmill until your Forerunner device records at least 1.5 km (1 mi.). 3 After you complete your run, press STOP.
Going for a Pool Swim 1 Select START > Pool Swim. 2 Select your pool size, or enter a custom size. 3 Select START. The device records swim data only while the activity timer is running. 4 Start your activity. The device automatically records swim intervals and lengths. 5 Select UP or DOWN to view additional data pages (optional). 6 When resting, select BACK to pause the activity timer. 7 Select BACK to restart the activity timer. 8 After you finish the activity, select STOP > Save.
Tips for Swimming Activities • Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a custom size. The next time you start a pool swimming activity, the device uses this pool size. You can hold UP, select the activity settings, and select Pool Size to change the size. • Select BACK to record a rest during pool swimming. The device automatically records swim intervals and lengths for pool swimming.
Creating a Custom Workout on Garmin Connect Before you can create a workout on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect, page 33). 1 From the Garmin Connect app, select or . 2 Select Training > Workouts > Create a Workout. 3 Select an activity. 4 Create your custom workout. 5 Select Save. 6 Enter a name for your workout, and select Save. The new workout appears in your list of workouts.
Turning Daily Suggested Workout Prompts On and Off Daily suggested workouts are recommended based on your training history, VO2 max., sleep, and recovery time. 1 From the watch face, select START. 2 Select a running activity. 3 If necessary, select BACK to dismiss the workout. 4 Hold UP. 5 Select Training > Workouts > Today's Suggestion. 6 Select START. 7 Select Disable Prompt or Enable Prompt. Interval Workouts You can create interval workouts based on distance or time.
Adaptive Training Plans Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals. For example, you can answer a few questions and find a plan to help you complete a 5 km race. The plan adjusts to your current level of fitness, coaching and schedule preferences, and race date. When you start a plan, the Garmin Coach widget is added to the widget loop on your Forerunner device.
Viewing Scheduled Workouts You can view workouts scheduled in your training calendar and start a workout. 1 From the watch face, select START. 2 Select a run or bike activity. 3 Select Options > Training > Training Calendar. Your scheduled workouts appear, sorted by date. 4 Select a workout. 5 Select an option: • To view the steps for the workout, select DOWN. • To start the workout, select START > Do Workout.
Starting a PacePro Plan Before you can start a PacePro plan, you must send the plan from your Garmin Connect account (Sending a PacePro Plan to Your Device, page 12) to your device. 1 From the watch face, select START. 2 Select an outdoor running activity. 3 Select Options > Training > PacePro Plans. 4 Select a plan. 5 Select DOWN to preview the splits (optional). 6 Select START > Use Plan. 7 Select START to start the activity timer.
Using Run and Walk Alerts NOTE: You must set up the run/walk interval alerts before starting a run. After you start the run timer, you cannot change the settings. 1 From the watch face, select START. 2 Select a running activity. NOTE: Walk break alerts are available only for running activities. 3 Select Options. 4 Select the activity settings. 5 Select Alerts > Add New > Run/Walk. 6 Set the run time for each alert. 7 Set the walk time for each alert. 8 Go for a run.
Clearing a Personal Record 1 2 3 4 5 From the watch face, hold UP. Select History > Records. Select a sport. Select a record to delete. Select Clear Record > Yes. NOTE: This does not delete any saved activities. Clearing All Personal Records 1 2 3 4 From the watch face, hold UP. Select History > Records. Select a sport. Select Clear All Records > Yes. The records are deleted for that sport only. NOTE: This does not delete any saved activities.
Auto Goal Your device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the device shows your progress toward your daily goal . If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account. Using the Move Alert Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving.
Using Do Not Disturb Mode You can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie. NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the During Sleep option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 43). NOTE: You can add options to the controls menu. 1 Hold LIGHT.
Hydration Tracking You can track your daily fluid intake, turn on goals and alerts, and enter the container sizes you use most often. If you enable automatic goals, your goal increases on the days when you record an activity. When you exercise, you need more fluid to replace the sweat lost. Menstrual Cycle Tracking Your menstrual cycle is an important part of your health. You can learn more and set up this feature in the Health Stats settings of the Garmin Connect app.
Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear, you can try these tips. • Clean and dry your arm before putting on the device. • Avoid wearing sunscreen, lotion, and insect repellent under the device. • Avoid scratching the heart rate sensor on the back of the device. • Wear the device above your wrist bone. The device should be snug but comfortable. • Wait until the icon is solid before starting your activity.
Broadcasting Heart Rate Data During an Activity You can set up your Forerunner device to broadcast your heart rate data automatically when you begin an activity. For example, you can broadcast your heart rate data to an Edge device while cycling. NOTE: Broadcasting heart rate data decreases battery life. 1 From the heart rate widget, hold UP. 2 Select Options > Broadcast During Activity > On. 3 Begin an activity (Starting an Activity, page 4).
Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the device or using your Garmin Connect account.
Getting Your VO2 Max. Estimate for Running This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest heart rate monitor, you must put it on and pair it with your device (Pairing Your Wireless Sensors, page 34). For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 36), and set your maximum heart rate (Setting Your Heart Rate Zones, page 21). The estimate may seem inaccurate at first.
Recovery Time You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance. The recovery time appears immediately following an activity.
Body Battery™ Your device analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The Body Battery level range is from 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is medium reserve energy, 51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy.
Smart Features Pairing Your Smartphone with Your Device To use the connected features of the Forerunner device, it must be paired directly through the Garmin Connect app, instead of from the Bluetooth settings on your smartphone. 1 From the app store on your smartphone, install and open the Garmin Connect app. 2 Bring your smartphone within 10 m (33 ft.) of your device. 3 Select LIGHT to turn on the device. The first time you turn on the device, it is in pairing mode.
Manually Syncing Data with Garmin Connect 1 Hold LIGHT to view the controls menu. 2 Select . Locating a Lost Smartphone You can use this feature to help locate a lost smartphone that is paired using Bluetooth wireless technology and currently within range. 1 Hold LIGHT to view the controls menu. 2 Select . The Forerunner device begins searching for your paired smartphone. An audible alert sounds on your phone, and the Bluetooth signal strength displays on the Forerunner device screen.
Viewing the Widgets Your device comes preloaded with several widgets, and more are available when you pair your device with a smartphone. • From the watch face, select UP or DOWN. The device scrolls through the widget loop and displays summary data for each widget. The performance widget requires several activities with heart rate and outdoor runs with GPS. • Select START to view widget details. TIP: You can select DOWN to view additional screens for a widget.
Managing Notifications You can use your compatible smartphone to manage notifications that appear on your Forerunner device. Select an option: • If you are using an iPhone device, go to the iOS notifications settings to select the items to show on the device. • If you are using an Android™ smartphone, from the Garmin Connect app, select Settings > Notifications. ® ® Turning Off the Bluetooth Smartphone Connection 1 Hold LIGHT to view the controls menu.
Connect IQ Features You can add Connect IQ features to your watch from Garmin and other providers using the Connect IQ app. You can customize your device with watch faces, data fields, widgets, and device apps. Watch Faces: Allow you to customize the appearance of the clock. Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways. You can add Connect IQ data fields to built-in features and pages.
Requesting Assistance Before you can request assistance, you must set up emergency contacts (Adding Emergency Contacts, page 29). 1 Hold the LIGHT key. 2 When you feel three vibrations, release the key to activate the assistance feature. The countdown screen appears. TIP: You can select Cancel before the countdown is complete to cancel the message. Turning Incident Detection On and Off 1 From the watch face, hold UP. 2 Select > Safety > Incident Detection. 3 Select an activity.
Viewing History History contains previous activities you have saved on your device. The device has a history widget for quick access to your activity data (Customizing the Widget Loop, page 41). 1 From the watch face, hold UP. 2 Select History. 3 Select This Week or Previous Weeks. 4 Select an activity. 5 Select START. 6 Select an option: • To view additional information about the activity, select All Stats.
Deleting Files NOTICE If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted. 1 2 3 4 Open the Garmin drive or volume. If necessary, open a folder or volume. Select a file. Press the Delete key on your keyboard. NOTE: If you are using an Apple computer, you must empty the Trash folder to completely remove the files.
Garmin Connect You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle, including runs, walks, rides, hikes, and more. To sign up for a free account, go to www.garminconnect.com. Store your activities: After you complete and save an activity with your device, you can upload that activity to your Garmin Connect account and keep it as long as you want.
Using Garmin Connect on Your Computer The Garmin Express™ application connects your device to your Garmin Connect account using a computer. You can use the Garmin Express application to upload your activity data to your Garmin Connect account and to send data, such as workouts or training plans, from the Garmin Connect website to your device. You can also install device software updates and manage your Connect IQ apps. 1 Connect the device to your computer using the USB cable. 2 Go to www.garmin.
Foot Pod Calibration The foot pod is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs using GPS. Improving Foot Pod Calibration Before you can calibrate your device, you must acquire GPS signals and pair your device with the foot pod (Pairing Your Wireless Sensors, page 34). The foot pod is self-calibrating, but you can improve the accuracy of the speed and distance data with a few outdoor runs using GPS.
Customizing Your Device Setting Up Your User Profile You can update your height, weight, birth year, gender, and maximum heart rate settings (Setting Your Heart Rate Zones, page 21). The device uses this information to calculate training data. 1 From the watch face, hold UP. 2 Select > User Profile. 3 Select an option. Customizing Your Activity List 1 Hold UP. 2 Select > Activities & Apps.
Customizing the Data Screens You can show, hide, and change the layout and content of data screens for each activity. 1 Hold UP. 2 Select > Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens. 6 Select a data screen to customize. 7 Select an option: • Select Layout to adjust the number of data fields on the data screen. • Select Data Screens to change the data that appears in the field.
Setting an Alert 1 Hold UP. 2 Select > Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Alerts. 6 Select an option: • Select Add New to add a new alert for the activity. • Select the alert name to edit an existing alert. 7 If necessary, select the type of alert. 8 Select a zone, enter the minimum and maximum values, or enter a custom value for the alert. 9 If necessary, turn on the alert.
Auto Lap Marking Laps by Distance You can set your device to use the Auto Lap feature, which marks a lap automatically at every kilometer or mile. This feature is helpful for comparing your performance during different parts of an activity. 1 Hold UP. 2 Select > Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Laps > Auto Lap. 6 Select an option: • Select Auto Lap to turn Auto Lap on or off.
Enabling Auto Pause ® You can use the Auto Pause feature to pause the timer automatically when you stop moving. This feature is helpful if your activity includes stop lights or other places where you must stop. NOTE: History is not recorded while the timer is stopped or paused. 1 Hold UP. 2 Select > Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Auto Pause.
GPS and Other Satellite Systems Using GPS and another satellite system together offers increased performance in challenging environments and faster position acquisition than using GPS only. However, using multiple systems can reduce battery life more quickly than using GPS only. Your device can use these Global Navigation Satellite Systems (GNSS). GPS: A satellite constellation built by the United States. GLONASS: A satellite constellation built by Russia.
Customizing the Watch Face You can customize the watch face information and appearance. 1 Hold UP. 2 Select Watch Face. 3 Select UP or DOWN to preview the watch face options. 4 Select START. 5 Select an option: • To activate the watch face, select Apply. • To change the data that appears on the watch face, select Data. • To change the accent color, select Accent Color. Connect IQ Features You can add Connect IQ features to your watch from Garmin and other providers using the Connect IQ app.
System Settings Hold UP, and select > System. Language: Sets the language displayed on the device. Time: Adjusts the time settings (Time Settings, page 43). Backlight: Adjusts the backlight settings (Changing the Backlight Settings, page 44). Sounds: Sets the device sounds, such as key tones, alerts, and vibrations (Setting the Device Sounds, page 44). Do Not Disturb: Turns on or off do not disturb mode.
Changing the Backlight Settings 1 From the watch face, hold UP. 2 Select > System > Backlight. 3 Select an option: • Select During Activity. • Select Not During Activity. 4 Select an option: • Select Keys to turn on the backlight for key presses. • Select Alerts to turn on the backlight for alerts. • Select Gesture to turn on the backlight by raising and turning your arm to look at your wrist. • Select Timeout to set the length of time before the backlight turns off.
Deleting an Alarm 1 2 3 4 From the watch face, hold UP. Select Alarm Clock. Select an alarm. Select Delete. Starting the Countdown Timer 1 2 3 4 From any screen, hold LIGHT. Select Timer. Enter the time. If necessary, select an option: • Select > Restart > On to automatically restart the timer after it expires. • Select > Sounds, and select a type of notification. 5 Select . Using the Stopwatch 1 2 3 4 From any screen, hold LIGHT. Select Stopwatch. Select START to start the timer.
Setting the Time Manually 1 From the watch face, hold UP. 2 Select > System > Time > Set Time > Manual. 3 Select Time, and enter the time of day. Device Information Viewing Device Information You can view device information, such as the unit ID, software version, regulatory information, and license agreement. 1 From the watch face, hold UP. 2 Select > System > About. Viewing E-label Regulatory and Compliance Information The label for this device is provided electronically.
Tips for Charging the Device 1 Connect the charger securely to the device to charge it using the USB cable (Charging the Device, page 46). You can charge the device by plugging the USB cable into a Garmin approved AC adapter with a standard wall outlet or a USB port on your computer. Charging a fully depleted battery takes up to two hours. 2 Remove the charger from the device after the battery charge level reaches 100%.
Specifications Battery type Rechargeable, built-in lithium-ion battery Battery life Up to 14 days for smartwatch mode with smart notifications and wrist heart rate Up to 20 hr. in GPS mode Operating temperature range From -20º to 60ºC (from -4º to 140ºF) Charging temperature range From 0º to 45ºC (from 32º to 113ºF) Wireless frequency 2.4 GHz @ 1 dBm maximum Water rating Swim, 5 ATM1 Troubleshooting Product Updates On your computer, install Garmin Express (www.garmin.com/express).
Getting More Information • Go to support.garmin.com for additional manuals, articles, and software updates. • Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts. Activity Tracking For more information about activity tracking accuracy, go to garmin.com/ataccuracy. My daily step count does not appear The daily step count is reset every night at midnight.
Improving GPS Satellite Reception • Frequently sync the device to your Garmin account: ◦ Connect your device to a computer using the USB cable and the Garmin Express application. ◦ Sync your device to the Garmin Connect app using your Bluetooth enabled smartphone. While connected to your Garmin account, the device downloads several days of satellite data, allowing it to quickly locate satellite signals. • Take your device outside to an open area away from tall buildings and trees.
My device is in the wrong language You can change the device language selection if you have accidently selected the wrong language on the device. 1 Hold UP. 2 Scroll down to the last item in the list, and press START. 3 Scroll down to the second to last item in the list, and press START. 4 Press START. 5 Select your language. 6 Press START. Is my smartphone compatible with my device? The Forerunner device is compatible with smartphones using Bluetooth technology. Go to www.garmin.
How can I manually pair ANT+ sensors? You can use the device settings to manually pair ANT+ sensors. The first time you connect a sensor to your device using ANT+ wireless technology, you must pair the device and sensor. After they are paired, the device connects to the sensor automatically when you start an activity and the sensor is active and within range. 1 Stay 10 m (33 ft.) away from other ANT+ sensors while pairing. 2 If you are pairing a heart rate monitor, put on the heart rate monitor.
Appendix Data Fields Some data fields require ANT+ accessories to display data. Average HR: The average heart rate for the current activity. Average Pace: The average pace for the current activity. Avg. Speed: The average speed for the current activity. Cadence: Running. The steps per minute (right and left). Cadence: Cycling. The number of revolutions of the crank arm. Your device must be connected to a cadence accessory for this data to appear. Calories: The amount of total calories burned.
VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and gender. Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 55.4 54 52.5 48.9 45.7 42.1 Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7 Good 60 45.4 44 42.4 39.2 35.5 32.3 Fair 40 41.7 40.5 38.5 35.6 32.3 29.4 Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4 Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 49.6 47.
Wheel Size and Circumference Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in the speed sensor settings. The tire size is marked on both sides of the tire. This is not a comprehensive list. You can also measure the circumference of your wheel or use one of the calculators available on the internet. Tire Size Wheel Circumference (mm) 20 × 1.
Tire Size Wheel Circumference (mm) 27 × 1-1/4 2161 27 × 1-3/8 2169 29 x 2.1 2288 29 x 2.2 2298 29 x 2.
Index A accessories 34, 49, 52 activities 2, 4–6, 36, 41 custom 9, 12, 36 saving 4, 40 starting 4 activity tracking 15–17, 28, 41 alarms 37, 44, 45 alerts 17, 28, 38, 39, 41, 44 cadence 37 distance 37 heart rate 20, 37 time 37 ANT+ sensors 34 applications 25, 29, 42 smartphone 25 apps 5 assistance 29, 30 Auto Lap 39 Auto Pause 40 auto rest 8 B backlight 1, 44 bands 47 battery charging 46, 47 maximizing 28, 50 bike sensors 35 Bluetooth sensors 34 Bluetooth technology 25–29, 51 Body Battery 24 C G Garmi
time 43, 45 58 Index
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