FORERUNNER 745 ® Owner’s Manual
© 2020 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 GPS Status and Status Icons ................................................ 1 Setting Up Your Watch ............................................................... 1 Activities and Apps........................................................ 1 Going for a Run .........................................................
Updating the Software Using the Garmin Connect App ...... 22 Locating a Lost Mobile Device ............................................. 22 Widgets ..................................................................................... 22 Viewing the Widgets ............................................................ 23 Customizing the My Day Widget .......................................... 23 Viewing the Controls Menu .......................................................
The floors climbed amount does not seem accurate ........... 38 My intensity minutes are flashing ......................................... 38 Acquiring Satellite Signals ........................................................ 38 Improving GPS Satellite Reception ...................................... 38 Restarting the Device ............................................................... 38 Resetting All Default Settings ...................................................
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 Setting Up Your Watch To take full advantage of the Forerunner features, complete these tasks. • Pair the Forerunner device with your smartphone using the Garmin Connect™ app (Pairing Your Smartphone with Your Device, page 21).
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 29). 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 30). Select an option: 3 • Select an activity from your favorites. • Select , and select an activity from the extended activity list.
3 Select an option: • To calibrate the treadmill distance the first time, select Save. The device prompts you to complete the treadmill calibration. • To manually calibrate the treadmill distance after the firsttime calibration, select Calibrate & Save > Yes. Check the treadmill display for the distance traveled, and 4 enter the distance on your device. Recording a Strength Training Activity You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move.
2 Select START > Track Run. 3 Wait while the device locates satellites. 4 If you are running in lane 1, skip to step 10 5 Hold . 6 Select the activity settings. 7 Select Lane Number. 8 Select a lane number. 9 Select BACK twice to return to the timer page. 10 Select START. 11 Run around the track. After you run a couple of laps, your device records the track dimensions and calibrates your track distance. 12 After you complete your run, select STOP > Save.
NOTE: Swim data is not recorded during a rest. to start a rest. The display reverses to white text on a black background, and the rest screen appears. 2 During a rest, select UP or DOWN to view other data screens (optional). , and continue swimming. 3 Select 4 Repeat for additional rest intervals. 1 During your swim activity, select Auto Rest The auto rest feature is available only for pool swimming. Your device automatically detects when you are resting, and the rest screen appears.
The new workout appears in your list of workouts. NOTE: You can send this workout to your device (Sending a Custom Workout to Your Device, page 6). Sending a Custom Workout to Your Device You can send a custom workout you created with the Garmin Connect app to your device (Creating a Custom Workout on Garmin Connect, page 5). 1 From the Garmin Connect app, select or . 2 Select Training > Workouts. 3 Select a workout from the list. 4 Select . 5 Select your compatible device.
7 Select BACK. 8 Select Rest > Type. 9 Select Distance, Time, or Open. 10 If necessary, enter a distance or time value for the rest interval, and select . 11 Select BACK. 12 Select one or more options: • To set the number of repetitions, select Repeat. • To add an open-ended warm up to your workout, select Warm Up > On. • To add an open-ended cool down to your workout, select Cool Down > On. Starting an Interval Workout From the watch face, select START. Select an activity. Hold .
• Select Goal Time, and enter your target time. The device displays your custom pace band. TIP: You can press DOWN and select View Splits to preview the splits. 8 Select START to start the plan. 9 If necessary, select Yes to enable course navigation. 10 Select START to start the activity timer. Starting a PacePro Plan 1 From the watch face, select START. 2 Select an outdoor running activity. 3 Hold . 4 Select Training > PacePro Plans. 5 Select a plan.
4 Select Training > Segments. 5 Select a segment. 6 Select an option: About Heart Rate Zones • Select Race Times to view the time and average speed or pace for the segment leader. • Select Map to view the segment on the map. • Select Elevation Plot to view an elevation plot of the segment. Using the Metronome The metronome feature plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence.
Activity Tracking Heart Rate Zone Calculations Zone % of Maximum Heart Rate Perceived Exertion Benefits 1 50–60% Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training, reduces stress 2 60–70% Comfortable pace, slightly deeper breathing, conversation possible Basic cardiovascular training, good recovery pace 3 70–80% Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training 4 80–90% Fast pace and a bit Improved anaerobic
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 23). 1 Hold LIGHT. 2 Select Do Not Disturb. 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. NOTE: You can use the Garmin Connect app to add and remove widgets.
3 Pair your Forerunner device with your Garmin ANT+ compatible device. NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual. TIP: To stop broadcasting your heart rate data, press any button, and select Yes. • • • • NOTE: The optical sensor is located on the back of the device. See Tips for Erratic Heart Rate Data, page 12 for more information about wrist-based heart rate.
automatically downloads stored heart rate data when you save your timed swim activity. Your heart rate accessory must be out of the water, active, and within range of the device (3 m) while data downloads. Your heart rate data can be reviewed in the device history and on your Garmin Connect account. If both wrist-based heart rate and chest heart rate data are available, your device uses the chest heart rate data.
• Put on the heart rate monitor backward to easily adjust the slider on the strap extender. • Put on the heart rate monitor forward to easily adjust the slider on the heart rate monitor. Putting On the Heart Rate Monitor You should wear the heart rate monitor directly on your skin, just below your sternum. 1 Select a strap extender for the best fit. 2 Wear the heart rate monitor with the Garmin logo facing rightside up. The hook and loop connection should be on your right side.
Color Zone Percentile in Zone Cadence Range Ground Contact Time Range Green 164–173 spm 249–277 ms Orange 5–29 30–69 153–163 spm 278–308 ms Red <153 spm >308 ms <5 Ground Contact Time Balance Data Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot.
threshold during an activity. When paired with a compatible power meter, the device can automatically detect your functional threshold power (FTP) during an activity. NOTE: The device detects a maximum heart rate only when your heart rate is higher than the value set in your user profile. 1 Hold . 2 Select Settings > Physiological Metrics > Auto Detection. 3 Select an option.
during the activity. As the activity progresses, the Training Effect value increases. Training Effect is determined by your user profile information and training history, and heart rate, duration, and intensity of your activity. There are seven different Training Effect labels to describe the primary benefit of your activity. Each label is color coded and corresponds to your training load focus (Training Load Focus, page 19). Each feedback phrase, for example, "Highly Impacting VO2 Max.
Your FTP estimate appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. Purple Superior Blue Excellent Green Good Orange Fair Red Untrained For more information, see the appendix (FTP Ratings, page 44). NOTE: When a performance notification alerts you to a new FTP, you can select Accept to save the new FTP, or Decline to keep your current FTP.
generate a VO2 max. estimate in order to preserve the accuracy of your fitness level trend. To get the most out of the training status feature, you can try these tips. • At least two times per week, run or ride outdoors with a power meter, and reach a heart rate higher than 70% of your maximum heart rate for at least 10 minutes. After using the device for one week, your training status should be available.
Your most recent oxygen saturation reading. The oxygen saturation percentage scale. A graph of your elevation readings for the last 24 hours. Getting Pulse Oximeter Readings You can manually begin a pulse oximeter reading by viewing the pulse oximeter widget. The widget displays your most recent blood oxygen saturation percentage, a graph of your hourly average readings for the last 24 hours, and a graph of your elevation for the last 24 hours.
Tips for Improved Body Battery Data • Your Body Battery level updates when you sync your device with your Garmin Connect account. • For more accurate results, wear the device while sleeping. • Rest and good sleep charge your Body Battery. • Strenuous activity, high stress, and poor sleep can cause your Body Battery to drain. • Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.
1 Hold . 2 Select Settings > Phone > Alerts. Bluetooth Connected Features The Forerunner device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app.
Viewing the Widgets Opening the Music Controls 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 press DOWN to view additional screens for a widget.
The Forerunner device has safety and tracking features that must be set up with the Garmin Connect app. NOTICE To use these features, you must be connected to the Garmin Connect app using Bluetooth technology. You can enter emergency contacts in your Garmin Connect account. For more information about incident detection and assistance, go to www.garmin.com/safety. Assistance: Allows you to send an automated message with your name, LiveTrack link, and GPS location to your emergency contacts.
TIP: Spotify integration requires the Spotify application be installed on your mobile phone. A compatible mobile digital device and premium subscription is required, where available. Go to www.garmin.com/. This product incorporates Spotify software which is subject to third party licenses found here: https://developer.spotify.com /legal/third-party-licenses. Soundtrack every journey with Spotify. Play songs and artists you love, or let Spotify entertain you.
2 Select Garmin Pay > > Add Card. 3 Follow the on-screen instructions. The next time you pay using your Forerunner device, you must enter the new passcode. After the card is added, you can select the card on your watch when you make a payment. Managing Your Garmin Pay Cards You can temporarily suspend or delete a card. NOTE: In some countries, participating financial institutions may restrict the Garmin Pay features. 1 From the Garmin Connect app, select or . 2 Select Garmin Pay. 3 Select a card.
1 From the watch face, hold . 2 Select History > Totals > Odometer. 3 Select UP or DOWN to view odometer totals. Deleting History 1 From the watch face, hold 2 Select History > Options. 3 Select an option: . • Select Delete All Activities to delete all activities from the history. • Select Reset Totals to reset all distance and time totals. NOTE: This does not delete any saved activities. Garmin Connect You can connect with your friends on Garmin Connect.
NOTE: You can send this course to your device (Sending a Course to Your Device, page 28). Sending a Course to Your Device You can send a course you created using the Garmin Connect app to your device (Creating a Course on Garmin Connect, page 27). 1 From the Garmin Connect app, select or . 2 Select Training > Courses. 3 Select a course. 4 Select > Send to Device. 5 Select your compatible device. 6 Follow the on-screen instructions.
• Map navigation (Panning and Zooming the Map, page 29) • Map settings (Map Settings, page 29) Viewing the Map 1 Start an outdoor activity. 2 Select UP or DOWN to scroll to the map screen. 3 Hold . 4 Select Pan/Zoom. TIP: You can select START to toggle between panning up and down, panning left and right, or zooming. Panning and Zooming the Map 1 While navigating, select UP or DOWN to view the map. 2 Hold . 3 Select Pan/Zoom.
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. 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 29).
Activities and App Settings These settings allow you to customize each preloaded activity app based on your needs. For example, you can customize data pages and enable alerts and training features. Not all settings are available for all activity types. From the watch face, hold , select Settings > Activities & Apps, select an activity, and select the activity settings. 3D Distance: Calculates your distance traveled using your elevation change and your horizontal movement over ground.
Alert Name Alert Type Description Custom Event, recurring You can select an existing message or create a custom message and select an alert type. Distance Recurring You can set a distance interval. Elevation Range You can set minimum and maximum elevation values. Heart Rate Range You can set minimum and maximum heart rate values or select zone changes. See About Heart Rate Zones, page 9 and Heart Rate Zone Calculations, page 10. Pace Range You can set minimum and maximum pace values.
6 Select an option: • Select GPS Only to enable the GPS satellite system. • Select GPS + GLONASS (Russian satellite system) for more accurate position information in situations with poor sky visibility. • Select GPS + GALILEO (European Union satellite system) for more accurate position information in situations with poor sky visibility. • Select UltraTrac to record track points and sensor data less frequently (UltraTrac, page 33).
Calibrate: Allows you to manually calibrate the barometer sensor. Plot: Sets the time scale for the chart in the barometer widget. Storm Alert: Sets the rate of barometric pressure change that triggers a storm alert. Watch Mode: Sets the sensor used in watch mode. The Auto option uses both the altimeter and barometer according to your movement. You can use the Altimeter option when your activity involves changes in altitude, or the Barometer option when your activity does not involve changes in altitude.
3 Select an alarm. 4 Select Delete. Starting the Countdown Timer 1 From any screen, hold LIGHT. 2 Select Timers. NOTE: You may need to add this item to the controls menu (Customizing the Controls Menu, page 23). 3 Enter the time. 4 If necessary, select an option: • Select > Save Timer to save the countdown timer. • 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 From any screen, hold LIGHT.
2 Select Settings > System > About. Viewing E-label Regulatory and Compliance Information The label for this device is provided electronically. The e-label may provide regulatory information, such as identification numbers provided by the FCC or regional compliance markings, as well as applicable product and licensing information. 1 From the watch face, hold . 2 Select Settings > System > About. Charging the Device WARNING This device contains a lithium-ion battery.
Battery life, watch mode Up to 11 hr. with activity tracking, with music smartphone notifications, wrist-based heart rate, and music playback 3 Select an option: • To install Forerunner bands, align one side of the new band with the holes on the device, push in the exposed watch pin, and press the band into place. Battery life, activity mode Up to 16 hr. in GPS mode with wrist-based heart rate Battery life, activity mode with music Up to 6 hr.
NOTE: The device may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping your hands, as steps. The step counts on my device and my Garmin Connect account don't match The step count on your Garmin Connect account updates when you sync your device. 1 Select an option: • Sync your step count with the Garmin Connect application (Using Garmin Connect on Your Computer, page 27).
Is my smartphone compatible with my device? The Forerunner device is compatible with smartphones using Bluetooth technology. Go to www.garmin.com/ble for compatibility information. My phone will not connect to the device If your phone will not connect to the device, you can try these tips. • Turn off your smartphone and your device, and turn them back on again. • Enable Bluetooth technology on your smartphone. • Update the Garmin Connect app to the latest version.
% Heart Rate Reserve: The percentage of heart rate reserve (maximum heart rate minus resting heart rate). 10s Balance: The 10-second moving average of the left/right power balance. 10s Power: The 10-second moving average of power output. 24-Hour Maximum: The maximum temperature recorded in the last 24 hours from a compatible temperature sensor. 24-Hour Minimum: The minimum temperature recorded in the last 24 hours from a compatible temperature sensor.
ETE: The estimated time remaining until you reach the final destination. You must be navigating for this data to appear. Floors Climbed: The total number of floors climbed up for the day. Floors Descended: The total number of floors climbed down for the day. Floors per Minute: The number of floors climbed up per minute. Front: The front bike gear from a gear position sensor. GCT Balance: The left/right balance of ground contact time while running.
Lap Strokes: Paddle sports. The total number of strokes for the current lap. Lap Swolf: The swolf score for the current lap. Lap Time: The stopwatch time for the current lap. Lap Vertical Oscillation: The average amount of vertical oscillation for the current lap. Lap Vertical Ratio: The average ratio of vertical oscillation to stride length for the current lap. Last Lap %HRR: The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the last completed lap.
Repeat On: The timer for the last interval plus the current rest (pool swimming). Reps: During a strength training activity, the number of repetitions in a workout set. Respiration Rate: Your respiration rate in breaths per minute (brpm). Rest Timer: The timer for the current rest (pool swimming). Right Peak Power Phase: The current power phase peak angle for the right leg. Power phase peak is the angle range over which the rider produces the peak portion of the driving force.
Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 49.6 47.4 45.3 41.1 37.8 36.7 Excellent 80 43.9 42.4 39.7 36.7 33 30.9 Good 60 39.5 37.8 36.3 33 30 28.1 Fair 40 36.1 34.4 33 30.1 27.5 25.9 Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9 Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
Index A accessories 29, 30, 37, 39 acclimation 16 activities 1–4, 31, 33 custom 2, 3, 5, 6, 27, 28, 30 saving 2, 13 starting 2, 28 activity tracking 10, 11, 13 alarms 31, 34 alert 5 alerts 11, 29, 31, 32 heart rate 5, 12 altimeter 29, 33 calibrating 33 altitude 16 ANT+ sensors 29, 30 fitness equipment 3 applications 22, 23 smartphone 21 apps 2 assistance 23, 24 Auto Lap 32 Auto Pause 32 auto rest 5 auto scroll 32 B back to start, navigation 28 backlight 1, 34 bands 36 barometer 29, 33 calibrating 34 batter
zones and formats 34 time zones 35 timer 1, 3, 4, 26 countdown 35 tones 9, 35 TracBack 2, 28 tracking 11, 20, 23 training 1, 3, 4, 6–8, 16, 19, 22 plans 5, 6 Training Effect 15, 16 training load 18, 19 training status 6, 10, 16, 18 treadmill 2 triathlon training 3 troubleshooting 3, 4, 12–15, 20, 21, 36–39 U UltraTrac 32, 33 unit ID 35 units of measure 34 updates, software 22, 38 uploading data 22 USB 38 user data, deleting 27 user profile 9 V vertical oscillation 14, 15 vertical ratio 14, 15 VIRB remote
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