Forerunner 910XT ® owner’s manual October 2011 190-01371-00_0A Printed in Taiwan
© 2011 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 Swim Features ��������������������������������������� 19 Using the Countdown Timer ������������������ 21 Introduction ��������������������������������������3 ANT+ Sensors ��������������������������������21 Training with Your Forerunner �������7 History ��������������������������������������������29 Getting Started ���������������������������������������� 3 Charging the Forerunner ������������������������� 3 Turning on the Forerunner ����������������������� 4 Using the Backlight �����
Customizing Your Device �������������34 System Settings ������������������������������������� 34 User Profiles ������������������������������������������ 35 Data Fields �������������������������������������������� 36 Device Information ������������������������42 Caring for Your Device ��������������������������� 42 Specifications ���������������������������������������� 43 Heart Rate Monitor Battery �������������������� 44 Appendix ����������������������������������������44 Registering Your Device �����
Introduction 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 When using your Forerunner the first time, complete these tasks. 1 Charge the Forerunner (page 3). 2 Turn on the Forerunner (page 4). 3 Put on the optional heart rate monitor (page 22). 4 Go for a run (page 7). 5 Save your run (page 8).
Using the Backlight 1 Select ENTER to turn on the backlight. 5 Charge the Forerunner completely. TIP: You can double-tap the device screen to turn on the backlight. This feature is only available in “Run” and “Other” sport modes. 2 Select , and use ▲ and ▼ to adjust the backlight level. A fully charged battery will last up to 20 hours, depending on usage. Turning on the Forerunner The first time you use the Forerunner, you are prompted to choose your system settings and enter user profile information.
Keys ➌ ➊ ➋ ➍ ➎ ➏ ➌ ➎ ➊ ➋ ▲▼ Introduction ➍ Hold to turn the device on and off. Select to adjust the backlight. Select to view status icons (page 5). Select to search for a compatible weight scale. Select to scroll through menus and settings. Hold to scroll quickly through the settings. Select to scroll through training pages during a workout. ➏ ENTER Select to turn on the backlight. Select to choose an option and to acknowledge a message. START/ Select to start and stop the STOP timer.
Battery is charging. Heart rate monitor is active. Foot pod is active. Bike sensor is active. Power sensor is active. Fitness equipment is active. Run sport is active. Bike sport is active. Swim (open or pool) sport is active. Other sport is active. Locking the Keys You can lock the keys on your Forerunner. This decreases the chance of accidentally pressing a key when taking the device on and off. 1 Select MODE and ▲simultaneously to lock the keys. 2 Select MODE and ▲ simultaneously to unlock the keys.
The Forerunner will automatically calibrate the barometric altimeter if you are within 50 meters of a saved location with elevation data. Otherwise, the Forerunner calibrates the barometric altimeter using GPS elevation data. Training with Your Forerunner This section describes training features and settings for your device. Many of the tasks have instructions for run mode, but most of the training features can be used in all of the sport modes.
The data fields shown are the defaults. You can customize the data fields (page 36). 2 After completing your run, select STOP. sports in the workout. It also includes specific details for each sport. You can use multisport workouts manually, or you can preset multisport workouts for races and other events. Saving Your Run 1 Hold RESET to save your run and Creating a Manual Multisport Workout 1 Start a workout in any sport. 2 When you are ready to switch sport reset the timer.
2 If necessary, select Include Transition to record transition time separately from the sport segments. 3 Select Start Multisport > START. ➊ ➋ Your total event time ➊ and total event distance ➋ appear on the first page in the training page loop. You can use ▲ and ▼ to view additional training pages for each sport segment. 4 Select LAP when you complete a segment or transition. Stopping Auto Multisport • • Select MODE > Training > Stop Multisport. Select STOP, and hold RESET.
NOTE: Advanced alerts are not available in swim mode. 1 Select MODE > Training > Run Alerts. 2 Select an option: • Select HR Alert to set the high and low heart rate values in beats per minute (bpm). NOTE: For more information about heart rate zones, see page 23. • Select Cadence to set the minimum and maximum cadence amounts in steps per minute (spm) or revolutions of the crank arm per minute (rpm). • Select Power Alert to set the minimum and maximum power in watts.
Default Settings Sport Mode Default Distance Run 1 mile or 1 kilometer Bike 5 miles or 5 kilometers Open water swim Other 0.25 mile or 0.5 kilometer 1 mile or 1 kilometer Marking Laps by Distance You can use Auto Lap to automatically mark the lap at a specific distance. This feature is helpful for comparing your performance over different parts of a run. 1 Select MODE > Settings > Run Settings > Auto Lap. 2 Select Auto Lap Trigger > By Distance. 3 Select Lap At, and enter a distance.
Pausing Your Run Automatically You can use Auto Pause to pause the timer automatically when you stop moving or when your speed drops below a specified value. This feature is helpful if your run includes stop lights or other places where you need to slow down or stop. NOTE: The paused time is not saved with your history data. NOTE: Auto Pause does not function during interval or custom workouts or swim mode. 1 Select MODE > Settings > Run Settings > Auto Pause.
the Virtual Partner during an activity, the Virtual Partner uses the new pace from your location. 1 Select MODE to view the training page. 2 Use ▲ or ▼ to view the Virtual Partner page. 3 Hold ▲ or ▼ to increase or decrease the Virtual Partner pace. Virtual Racer Your Virtual Racer is a training tool designed to help you improve your performance. You can race against your own activity or one transferred from your computer (page 14).
Racing Against an Activity From the Web You must have a Garmin Connect™ account, and you must pair the Forerunner with your computer using the USB ANT Stick™ (page 30). 1 Go to www.garminconnect.com, and find an activity. 2 Click Send to Device, and wait for ANT Agent™ to send the activity. 3 Select MODE > Training > Virtual Racer. 4 Select the race. 5 Select Do Race > START. Interval Workouts You can create interval workouts based on distance or time.
When you complete all of the intervals, a message appears. Stopping a Workout • • • At any time, select LAP to end an interval or workout step. At any time, select STOP to stop the timer. If your interval workout has a cool down, you must select LAP to end the interval workout. Creating a Custom Workout 1 Select MODE > Training > Workouts 2 3 4 Custom Workouts Custom workouts can include goals for each workout step and varied distances, times, and calories.
8 When you are finished with the step details, select MODE. 9 Complete an action: • To add another step, select and repeat steps 4-8. • To mark any step as a rest step, select the step and select Mark as Rest Step. Rest steps are noted in your workout history. Repeating Steps Before you can repeat a workout step, you must create a workout with at least one step. 1 Select > Duration. 2 Select an option: • Select Repeat to repeat a step one or more times.
minutes, you will race against a Virtual Partner trying to complete the course in under 30 minutes. You can create a course from your own activity, or you can send a course from Garmin Connect to your device. NOTE: Courses are not available in swim mode. Starting a Course 1 Select MODE > Training > Courses. 2 Select the course. 3 Select Do Course > START.
• begin, head toward your course. When you are on any part of the course path, a message appears. NOTE: As soon as you select START, your Virtual Partner starts the course and does not wait for you to warm up. Select MODE to view the course map or use the compass to find your way back to the course. Changing the Course Speed 1 Select MODE > Training > Courses. 2 Select the course. 3 Select Do Course. 4 Use ▲ or ▼ to view the Virtual Partner page.
2 Select up to five bikes, and select 3 4 5 6 7 Done. Select Bike 1 > Bike Details. Enter a name for the bike profile, the bike weight, and the odometer value. If you are using a speed and cadence sensor or power sensor, select Wheel Size. • Select Auto to calculate your wheel size using GPS distance. • Select Custom to enter your wheel size. For a table of wheel sizes and circumferences, see page 45. Hold MODE to switch bikes. Repeat steps 1–5 for additional bikes.
3 Select your pool length or enter a Mixed 4 Swim Terminology 5 6 7 8 custom length. If necessary, select MODE > Settings > Pool Swim Settings > Data Fields to customize the swim training pages. For a complete list of the available data fields, see page 36. Select START. If you stop to rest, select LAP, and select LAP again when you resume swimming. This creates a rest interval separate from your swim interval. After completing your swim, select STOP. Hold RESET to save your data and reset the timer.
Swim Tips The Forerunner cannot record strokes or lengths during drill strokes or kick sets. Garmin recommends that you record drills as a separate swim interval using the LAP key. Similarly, use the LAP key to record rest intervals separately. This improves the accuracy of your swim data. If you do not use the LAP key for rest intervals or stop the timer, the Forerunner may take 7-8 seconds to display data for the last completed length.
Pairing Your ANT+ Sensors Before you can pair, you must put on the heart rate monitor or install the sensor. See the quick start manual or the accessory instructions. If your Forerunner does not show data from the accessory, you may need to pair the accessory to your Forerunner. Pairing is the connecting of ANT+™ wireless sensors, for example, connecting your foot pod with a Forerunner. After you pair the first time, your Forerunner automatically recognizes your foot pod each time it is activated.
➊ 2 Wet both electrodes ➋ on the back of the strap to create a strong connection between your chest and the transmitter. ➋ 3 Wrap the strap around your chest, and connect it. The Garmin logo should be right-side up. 4 Bring the device within range (3 m) of the heart rate monitor. TIP: If the heart rate data is erratic or does not appear, you may have to tighten the strap on your chest or warm up for 5–10 minutes. After you put on the heart rate monitor, it is on standby and ready to send data.
Fitness Goals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles. • Your heart rate is a good measure of exercise intensity. • Training in certain heart rate zones can help you improve cardiovascular capacity and strength. • Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury.
About Foot Pod Calibration Calibrating your foot pod is optional and can improve accuracy. There are three ways to adjust the calibration: distance, GPS, and manual. Calibrating Your Foot Pod by Distance For best results, the foot pod should be calibrated using the inside lane of a regulation track. A regulation track (2 laps = 800 m) is more accurate than a treadmill. 1 Select MODE > Settings > Run Settings > Foot Pod > Calibrate > Distance 2 Select a distance.
Bike Sensors Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor. For a list of third-party ANT+ sensors that are compatible with the Forerunner, go to www.garmin.com/intosports. Training with a Bike Sensor Before you start training, you must be in bike sport mode, and you must pair the GSC 10 with your Forerunner. 1 Select MODE > Settings > Bike Settings > bike name > ANT+Spd/ Cad. 2 Select Yes in the Bike sensors present field.
For calibration instructions specific to your power meter, refer to the manufacturer’s instructions. 1 Select MODE > Settings > Bike Settings > bike name > ANT+Power. 2 Select Yes in the Power meter present field. 3 Select Calibrate. 4 Keep your power meter active by pedaling until the message appears. Setting Your Power Zones Before you configure power zones, you must be in bike sport mode. You can set seven custom power zones (1=lowest, 7=highest).
2 Select Yes in the Enabled field. 3 Select . A message appears when the weight scale is found. 4 Stand on the scale. NOTE: If using a body composition scale, remove shoes and socks to ensure that all body composition parameters are read and recorded. 5 Step off the scale. TIP: If an error occurs, step off the scale, and try again. Weight, body fat, and body hydration readings display on your device.
5 Start the timer on the fitness equipment to begin your workout. The timer on your Forerunner starts automatically. If you have trouble pairing, reset the Forerunner and fitness equipment and try again. History Your Forerunner stores data based on the type of activity, the accessories used, and your training settings. When the Forerunner memory is full, your oldest data is overwritten. A warning message appears on the Forerunner before any data is deleted.
Select View Ints. to view interval details. Select ▲ or ▼ to scroll through laps. 6 • Viewing History Totals by Sport 1 Select MODE > History > Totals. 2 Select a sport. Viewing the Amount of Memory Used Select MODE > History > Memory Details. Deleting History 1 Select MODE > History > Delete > Individual Activities. 2 Use ▲ and ▼ to select an activity. 3 Select Delete Activity. Deleting Old Activities 1 Select MODE > History > Delete > Old Activities.
Sending All Your Forerunner Data By default, your Forerunner sends only new activities to your computer. You can send all of your saved activities to your computer. Select MODE > History > Transfer All. Preventing Data Transfer You can prevent transferring data to and from any computer, even a paired computer. Select MODE > Settings > System > Data Transfer > Enabled > No. Goals You can create training goals in Garmin Connect and send them to your Forerunner.
3 Select ▲ or ▼ to zoom in or out on 4 Select OK. Map Features Marking a Location Using Coordinates 1 Select MODE > GPS > Save the map. ➊ ➌ ➊ ➋ ➌ ➋ Points to North Your current location Zoom level Marking Your Location A location is any point that you store in memory. If you want to remember landmarks or return to a certain spot, you can mark a location. The location appears on the map with a name and a symbol. You can find, view, and go to locations at any time.
Compass Features On the compass, the arrow ➊ points toward the location. The compass also displays the distance ➋ and time ➌ to the location. ➊ ➋ ➌ Editing or Deleting a Location 1 Select MODE > GPS > Go to Location. 2 Select a location. 3 Edit the information or select Delete. Navigating Back to Start Before you can navigate to your starting location, you must be training with GPS, and you must start the timer. At any point during your run, you can return to your starting point.
Customizing Your Device You can customize your settings for each sport. 1 If necessary, hold MODE to change your sport. 2 Select MODE > Settings. 3 Select a setting based on your active sport. For example, if the Forerunner is set to bike, select Bike Settings. 4 Customize your settings. The settings are saved for the active sport. System Settings System settings apply to all sport modes. Select MODE > Settings > System. • Language—sets the device language.
Data Transfer—page 30 Initial Setup—allows you to run the configuration wizard the next time you turn on the device. Adjusting the Display 1 Select MODE > Settings > System > Display. 2 Select an option: • To set the amount of time the backlight stays on, select Backlight Timeout. Use a short backlight setting to conserve battery power. • To set the amount of screen contrast, select Contrast. Map Settings Select MODE > Settings > System > Map.
Training Effect value increases, telling you how the activity has improved your fitness. Training Effect is determined by your user profile information, heart rate, duration, and intensity of your activity. It is important to know that your training effect numbers (1.0–5.0) may seem abnormally high during your first few runs. It takes several activities for the device to learn your aerobic fitness. Training Effect 1.0–1.9 2.0–2.9 3.0–3.9 4.0–4.9 36 Description Helps recovery (short activities).
Data Field Description Cadence – Avg. ** Average cadence for the duration of your current activity. Cadence – Lap ** Average cadence during the current lap. Cadence – Last Average cadence during Lap ** the last completed lap. Calories Amount of total calories burned. Calories – Fat Amount of fat calories burned. Requires a New Leaf® assessment. Distance * Distance traveled during the current activity. Distance – Interval * Distance traveled during the current swim interval.
Data Field Description Data Field Heart Rate ** Heart rate in beats per minute (bpm). Percentage of heart rate reserve (maximum heart rate minus resting heart rate). Percentage of maximum heart rate. Average heart rate for the duration of your current activity. Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the activity. Average percentage of maximum heart rate for the activity. Average heart rate in the current lap.
Data Field Description Pace – Average Average pace for the duration of your current activity. Pace – Interval Average pace during the current swim interval. Pace – Lap Average pace during the current lap. Pace – Last Lap Average pace during the last completed lap. Pace – Last Length Average pace during the last completed pool length. Pace – Last Interval Average pace during the last completed swim interval. Power ** Current power output in watts. Power – 30s Avg.
Data Field Description Data Field Description Speed – Max. * Top speed achieved during the current activity. Current speed in knots. Rate of ascent or descent in feet/meters per hour. The 30-second moving average of vertical speed. Symbol for the current sport mode. Amount of steps for the duration of your current activity. Amount of steps during the current lap. Amount of steps during the last completed lap. Stroke Rate Average strokes per minute (spm) for a swim activity.
Data Field Description Data Field Strokes – Interval Amount of strokes during the current interval. Amount of strokes during the last completed interval. Amount of strokes during the last completed pool length. Average amount of strokes per pool length for the last completed interval. The time of sunrise based on your GPS position. The time of sunset based on your GPS position. Swolf score is the sum of the time for one length plus the number of strokes for that length (page 20).
Data Field Description Time of Day Current time of day based on your time settings (format, time zone, and daylight saving time). Total elevation gain for the current activity. Total elevation lost for the current activity. Current impact (1.0 to 5.0) on your aerobic fitness (page 35).
Specifications Forerunner Specifications Battery type Battery life Water resistance Operating temperature range Radio frequency/ protocol 620 mAh prismatic, lithiumion battery Actual battery life depends on use of GPS, backlight, and ANT+ devices. With a fully charged battery, the Forerunner can operate up to 20 hours with GPS on. Water resistant to 164 ft. (50 m) From -4°F to 140°F (from -20°C to 60°C) 2.
Heart Rate Monitor Battery warning Do not use a sharp object to remove user‑replaceable batteries. Contact your local waste disposal department to properly recycle the batteries. Perchlorate Material – special handling may apply. See www.dtsc .ca.gov/hazardouswaste/perchlorate. Replacing the Heart Rate Monitor Battery 1 Use a small Phillips screwdriver to remove the four screws on the back of the module. 2 Remove the cover and battery. NOTE: Do not damage or lose the O-ring gasket.
Wheel Size and Circumference The wheel size is marked on both sides of the tire. To modify your bike profile, see page 18. Wheel Size 12 × 1.75 L (mm) 935 14 × 1.5 14 × 1.75 16 × 1.5 16 × 1.75 18 × 1.5 18 × 1.75 20 × 1.75 20 × 1-3/8 22 × 1-3/8 22 × 1-1/2 24 × 1 24 × 3/4 Tubular 24 × 1-1/8 24 × 1-1/4 24 × 1.75 24 × 2.00 24 × 2.125 1020 1055 1185 1195 1340 1350 1515 1615 1770 1785 1753 1785 1795 1905 1890 1925 1965 Appendix Wheel Size 26 × 7/8 26 × 1(59) 26 × 1(65) 26 × 1.
Wheel Size 700 × 18C 700 × 19C 700 × 20C 700 × 23C 700 × 25C 700 × 28C 700 × 30C L (mm) 2070 2080 2086 2096 2105 2136 2170 700 × 32C 700C Tubular 700 × 35C 700 × 38C 700 × 40C 2155 2130 2168 2180 2200 2 Follow the on-screen instructions. 3 Keep your device in range (3 m) of the computer during the update process. Getting More Information You can find more information about this product on the Garmin web site. • Go to www.garmin.com/intosports. • Go to www.garmin.com/learningcenter. • Go to http://buy.
Forerunner Troubleshooting Problem Solution The keys do not 1 Hold until the screen goes blank. respond. How do I reset 2 Hold until the screen turns on. the device? NOTE: This does not erase any of your data or settings. I want to clear all the NOTE: This deletes all user‑entered information, but it does not delete user data from my your history. device. 1 Turn off the device. 2 While holding MODE, turn the device on. 3 Select Yes. How do I reset the 1 Hold MODE and ENTER, and then hold .
ANT+ Sensor Troubleshooting Problem I have a third-party ANT+ sensor. I changed the battery in my accessory. The heart rate data is inaccurate or erratic. 48 Solution Make sure that it is compatible with the Forerunner (www.garmin.com/intosports). You must pair the sensor to your Forerunner again (page 22). • Make sure that the heart rate monitor is snug against your body. • Warm up for 5–10 minutes. • Reapply moisture to the electrodes. Use water, saliva, or electrode gel. • Clean the electrodes.
Heart Rate Zone Calculations Zone 1 % of Maximum Heart Rate 50–60% 2 60–70% 3 70–80% 4 80–90% 5 90–100% Appendix Perceived Exertion Benefits Relaxed, easy pace, rhythmic breathing Comfortable pace, slightly deeper breathing, conversation possible Moderate pace, more difficult to hold conversation Fast pace and a bit uncomfortable, breathing forceful Sprinting pace, unsustainable for long period of time, labored breathing Beginning-level aerobic training, reduces stress Basic cardiovascular t
Index A alerts 9–10 ANT+ bike sensors 26 fitness equipment 28 foot pod 24 heart rate monitor 22 pairing 22 power meters 26 USB ANT Stick 30 weight scale 27 Auto Lap 11–12 Auto Pause 12 auto scroll 12 B backlight 4, 5, 35 back to start 33 barometric altimeter 6 battery 3, 43 heart rate monitor 44 bike sensors 26 C cadence alerts 9 data fields 36 sensors 26 training 26 50 calibrating barometric altimeter 6 foot pod 25–26 calorie alerts 9 data fields 37 expenditure 35 charging 3 cleaning 42 clearing user d
K profile 35 keys 5 locking 6 tones 34 kick sets 21 R L language 34 lifetime athlete 28 locating satellite signals 47 locations 32, 35 M map 31, 35 memory in hours 29 multisport 8 N navigating back to start 33 New Leaf 37, 47 non-zero data-averaging 26, 27 P pace 38 pairing ANT+ sensors 22 power data averaging 27 data fields 39 meters 26 zones 27 Index registering your device 44 resetting the device 47 tracks 31 Training Effect 35, 42 transferring data 31 triathlon training 8 troubleshooting 46,
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