FORERUNNER 945 LTE ® Owner’s Manual
© 2019 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............. 2 Setting Up Your Watch........................... 2 Activities and Apps.......................... 3 Going for a Run....................................... 3 Starting an Activity.................................. 4 Tips for Recording Activities.............. 4 Stopping an Activity................................ 4 Evaluating an Activity......
Creating a PacePro Plan on Your Watch................................................. 21 Starting a PacePro Plan................... 22 Stopping a PacePro Plan.................. 22 Personal Records................................. 22 Viewing Your Personal Records....... 23 Restoring a Personal Record........... 23 Clearing a Personal Record.............. 23 Clearing All Personal Records..........23 Segments.............................................. 23 Strava™ Segments............................
Heat and Altitude Performance Acclimation....................................... 42 Viewing Your Predicted Race Times................................................. 43 About Training Effect........................ 43 Performance Condition.................... 44 Viewing Your Performance Condition....................................... 44 Lactate Threshold............................. 44 Performing a Guided Test to Determine Your Lactate Threshold.......................................
Controlling Music Playback on a Connected Smartphone....................63 Changing the Audio Mode................ 63 Connecting Bluetooth Headphones.... 64 Garmin Pay.................................... 64 Setting Up Your Garmin Pay Wallet..... 64 Paying for a Purchase Using Your Watch.................................................... 65 Adding a Card to Your Garmin Pay Wallet..................................................... 65 Managing Your Garmin Pay Cards.. 65 Changing Your Garmin Pay Passcode...
Auto Lap............................................ 84 Marking Laps by Distance............ 84 Customizing the Lap Alert Message.................................... 84 Enabling Auto Pause........................ 84 Enabling Auto Climb......................... 85 Enabling Self Evaluation................... 85 3D Speed and Distance.................... 85 Using Auto Scroll.............................. 85 Changing the GPS Setting................ 86 GPS and Other Satellite Systems..............................
My phone will not connect to the device.................................................. 103 Maximizing Battery Life..................... 103 The temperature reading is not accurate.............................................. 103 How can I manually pair ANT+ sensors?.............................................. 104 Can I use my Bluetooth sensor with my watch?................................................. 104 My music cuts out or my headphones do not stay connected.............................
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 LIGHT START STOP Select to turn the device on. Select to turn the backlight on and off. Hold to view the controls menu. Select to start and stop the activity timer. Select to choose an option or to acknowledge a message.
GPS Status and Status Icons For outdoor activities, the status ring 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.
Activities and Apps Your device can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the device displays and records sensor data. You can save activities and share them with the Garmin Connect community. You can also add Connect IQ™ activities and apps to your device using the Connect IQ app (Connect IQ Features, page 57). For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.
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 77). 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 79). 3 Select an option: • Select an activity from your favorites. • Select , and select an activity from the extended activity list.
Evaluating an Activity Before you can evaluate an activity, you must enable the self-evaluation setting on your Forerunner device (Enabling Self Evaluation, page 85). You can record how you felt during a run, bike, or swim activity. 1 After you complete an activity, select Save (Stopping an Activity, page 4). 2 Select a number that corresponds with your perceived effort. NOTE: You can select to skip the self evaluation. 3 Select how you felt during the activity.
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 update the calibration each time you change treadmills. 1 Start a treadmill activity (Starting an Activity, page 4), and run at least 1.5 km (1 mi.) on the treadmill. 2 After you complete your run, select STOP.
Using an ANT+ Indoor Trainer ® Before you can use a compatible ANT+ indoor trainer, you must mount your bike on the trainer and pair it with your device (Pairing Your Wireless Sensors, page 77). You can use your device with an indoor trainer to simulate resistance while following a course, ride, or workout. While using an indoor trainer, GPS is turned off automatically. 1 From the watch face, press START. 2 Select Bike Indoor. 3 Hold . 4 Select Smart Trainer Options.
Outdoor Activities The Forerunner device comes preloaded with outdoor activities, such as running and cycling. GPS is turned on for outdoor activities. You can add new activities based on default activities, such as walking or rowing. You can also add custom activities to your device (Creating a Custom Activity, page 5). Multisport Triathletes, duathletes, and other multisport competitors can take advantage of the multisport activities, such as Triathlon or Swimrun.
Going for a Track Run Before you go for a track run, make sure you are running on a standard-shape, 400 m track. You can use the track run activity to record your outdoor track data, including distance in meters and lap splits. 1 Stand on the outdoor track. 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.
Swimming in Open Water You can record swim data including distance, pace, and stroke rate. You can add data screens to the default open water swimming activity (Customizing the Data Screens, page 81). 1 Select START > Open Water. 2 Go outside and wait while the device locates satellites. 3 Select START to start the activity timer. 4 Start swimming. 5 Select UP or DOWN to view additional data pages (optional). 6 After you finish the activity, select STOP > Save.
Stroke Types Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select stroke type as a custom data field (Customizing the Data Screens, page 81).
Training with the Drill Log The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick sets, one-arm swimming, or any type of swimming that is not one of the four major strokes. 1 During your pool swim activity, select UP or DOWN to view the drill log screen. 2 Select to start the drill timer. 3 After you complete a drill interval, select . The drill timer stops, but the activity timer continues to record the entire swim session.
Recording a Backcountry Skiing Activity The backcountry skiing activity lets you manually switch between climbing and descending tracking modes so you can accurately track your statistics. 1 From the watch face, press START. 2 Select Backcountry Ski. 3 Select an option: • If you are starting your activity on a climb, select Climbing. • If you are starting your activity moving downhill, select Descending. 4 Press START to start the activity timer.
Hole Information The device calculates the distance to the front and back of the green, and to the selected pin location (Moving the Flag, page 14). Current hole number Distance to the back of the green Distance to the selected pin location Distance to the front of the green Par for the hole Map of the green Moving the Flag You can take a closer look at the green and move the pin location. 1 From the hole information screen, select START > Move Flag. 2 Select UP or DOWN to move the pin position.
Viewing Layup and Dogleg Distances You can view a list of layup and dogleg distances for par 4 and 5 holes. Select START > Layups. Each layup and the distance until you reach each layup appear on the screen. NOTE: Distances are removed from the list as you pass them. Keeping Score 1 From the hole information screen, select START > Scorecard. The scorecard appears when you are on the green. 2 Select UP or DOWN to scroll through the holes. 3 Select START to select a hole.
Playing Audio Prompts During Your Activity You can enable your Forerunner device to play motivational status announcements during a run or other activity. Audio prompts play on your connected headphones using Bluetooth technology, if available. Otherwise, audio prompts play on your smartphone paired through the Garmin Connect app. During an audio prompt, the device or smartphone mutes the primary audio to play the announcement. NOTE: This feature is not available for all activities.
Starting a Workout Your device can guide you through multiple steps in a workout. 1 Press START. 2 Select an activity. 3 Select > Training > Workouts. 4 Select a workout. NOTE: Only workouts that are compatible with the selected activity appear in the list. TIP: While viewing workout steps, you can press START to view an animation of the selected exercise, if available. 5 Select START > Do Workout. 6 Press START to start the activity timer.
Recording a Critical Swim Speed Test Your Critical Swim Speed (CSS) value is the result of a time-trial-based test. Your CSS is the theoretical speed you can maintain continuously without exhaustion. You can use your CSS to guide your training pace and monitor your improvement. 1 From the watch face, select START > Pool Swim > Options > Critical Swim Speed > Do Critical Swim Speed Test. 2 Select DOWN to preview the workout steps. 3 Select OK > START. 4 Follow the on-screen instructions.
Customizing an Interval Workout 1 2 3 4 Press START. Select an activity. Hold . Select Training > Intervals > Structured Repeats. A workout appears. 5 Select START > Edit. 6 Select one or more options: • To set the interval duration and type, select Interval. • To set the rest duration and type, select Rest. • 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.
Using Virtual Partner ® The Virtual Partner feature is a training tool designed to help you meet your goals. You can set a pace for the Virtual Partner and race against it. NOTE: This feature is not available for all activities. 1 From the watch face, select START. 2 Select an activity. 3 Hold . 4 Select the activity settings. 5 Select Data Screens > Add New > Virtual Partner. 6 Enter a pace or speed value. 7 Start your activity (Starting an Activity, page 4).
Racing a Previous Activity You can race a previously recorded or downloaded activity. This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity. NOTE: This feature is not available for all activities. 1 From the watch face, select START. 2 Select an activity. 3 Hold . 4 Select Training > Race an Activity. 5 Select an option: • Select From History to select a previously recorded activity from your device.
Starting a PacePro Plan 1 2 3 4 5 From the watch face, select START. Select an outdoor running activity. Hold . Select Training > PacePro Plans. Select a plan. TIP: You can select DOWN > View Splits to preview the splits. 6 Select START to start the plan. 7 If necessary, select Yes to enable course navigation. 8 Select START to start the activity timer.
Viewing Your Personal Records 1 2 3 4 5 From the watch face, hold Select History > Records. Select a sport. Select a record. Select View Record. . Restoring a Personal Record You can set each personal record back to the one previously recorded. 1 From the watch face, hold . 2 Select History > Records. 3 Select a sport. 4 Select a record to restore. 5 Select Previous > Yes. NOTE: This does not delete any saved activities. Clearing a Personal Record 1 2 3 4 5 From the watch face, hold .
Racing a Segment Segments are virtual race courses. You can race a segment, and compare your performance to past activities, others' performance, connections in your Garmin Connect account, or other members of the running or cycling communities. You can upload your activity data to your Garmin Connect account to view your segment position. NOTE: If your Garmin Connect account and Strava account are linked, your activity is automatically sent to your Strava account so you can review the segment position.
Setting Up Your User Profile You can update your gender, birth year, height, weight, heart rate zone, and power zone settings. The device uses this information to calculate accurate training data. 1 Hold . 2 Select User Profile. 3 Select an option. 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.
Letting the Device Set Your Heart Rate Zones The default settings allow the device to detect your maximum heart rate and set your heart rate zones as a percentage of your maximum heart rate. • Verify that your user profile settings are accurate (Setting Up Your User Profile, page 25). • Run often with the wrist or chest heart rate monitor. • Try a few heart rate training plans, available from your Garmin Connect account. • View your heart rate trends and time in zones using your Garmin Connect account.
Resuming Your Paused Training Status You can resume your training status when you are ready to start training again. For best results, you need at least two VO2 max. measurements each week (About VO2 Max. Estimates, page 41). Select an option: • From the training status widget, hold , and select Options > Resume Training Status. • From your Garmin Connect settings, select Performance Stats > Training Status > > Resume Training Status. TIP: You should sync your device with your Garmin Connect account.
Using Automated Sleep Tracking 1 Wear your device while sleeping. 2 Upload your sleep tracking data to the Garmin Connect site (Manually Syncing Data with Garmin Connect, page 54). You can view your sleep statistics on your Garmin Connect account. You can view sleep information from the previous night on your Forerunner device (Widgets, page 55). Using Do Not Disturb Mode You can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts.
Turning Off Activity Tracking When you turn off activity tracking, your steps, floors climbed, intensity minutes, sleep tracking, and Move IQ events are not recorded. 1 From the watch face, hold UP. 2 Select Settings > Activity Tracking > Status > Off. 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.
Wrist-based Heart Rate Wearing the Device • Wear the device above your wrist bone. NOTE: The device should be snug but comfortable. For more accurate heart rate readings, the device should not move while running or exercising. For pulse oximeter readings, you should remain motionless. • • • • NOTE: The optical sensor is located on the back of the device. See Tips for Erratic Heart Rate Data, page 30 for more information about wrist-based heart rate.
Viewing the Heart Rate Widget 1 From the watch face, press UP or DOWN to view the heart rate widget. NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 79). 2 Press START to view your current heart rate in beats per minute (bpm) and a graph of your heart rate for the last 4 hours. 3 Press DOWN to view your average resting heart rate values for the last 7 days.
Setting an Abnormal Heart Rate Alert CAUTION This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute, as selected by the user, after a period of inactivity. This feature does not notify you of any potential heart condition and is not intended to treat or diagnose any medical condition or disease. Always defer to your health care provider for any heart-related issues. You can set the heart rate threshold value. 1 From the heart rate widget, hold .
Putting On the Heart Rate Monitor You should wear the heart rate monitor directly on your skin, just below your sternum. It should be snug enough to stay in place during your activity. 1 If necessary, attach the strap extender to the heart rate monitor. 2 Wet the electrodes on the back of the heart rate monitor to create a strong connection between your chest and the transmitter. 3 Wear the heart rate monitor with the Garmin logo facing right-side up. and hook connection should be on your right side.
Pool Swimming NOTICE Hand wash the heart rate monitor after exposure to chlorine or other pool chemicals. Prolonged exposure to these substances can damage the heart rate monitor. The HRM-Pro accessory is designed primarily for open water swimming, but it can be used occasionally for pool swimming. The heart rate monitor should be worn under a swim suit or triathlon top during pool swimming. Otherwise, it may slide down your chest when pushing off the pool wall.
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 right-side up. The hook and loop connection should be on your right side. 3 Wrap the heart rate monitor around your chest, and connect the strap hook to the loop. NOTE: Make sure the care tag does not fold over.
Running Dynamics You can use your compatible Forerunner device paired with the HRM-Pro accessory or other running dynamics accessory to provide real-time feedback about your running form. If your Forerunner device was packaged with the HRM-Pro accessory, the devices are already paired. The running dynamics accessory has an accelerometer that measures torso movement in order to calculate six running metrics. Cadence: Cadence is the number of steps per minute.
Training with Running Dynamics Before you can view running dynamics, you must put on an HRM-Pro, HRM-Run™, or HRM-Tri accessory, or the Running Dynamics Pod, and pair it with your device (Pairing Your Wireless Sensors, page 77). If your Forerunner was packaged with the heart rate monitor, the devices are already paired, and the Forerunner is set to display running dynamics. 1 Select START, and select a running activity. 2 Select START. 3 Go for a run.
Color Gauges and Running Dynamics Data The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation, ground contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how your running dynamics data compare to those of other runners. The color zones are based on percentiles. Garmin has researched many runners of all different levels.
Vertical Oscillation and Vertical Ratio Data The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether it is positioned at the chest (HRM-Pro, HRM-Run, or HRM-Tri accessories) or at the waist (Running Dynamics Pod accessory). Color Zone Percentile in Zone Purple >95 Vertical Oscillation Vertical Oscillation Vertical Ratio Range at Chest Range at Waist at Chest Vertical Ratio at Waist <6.4 cm <6.8 cm <6.1% <6.5% Blue 70–95 6.4–8.1 cm 6.
Performance Measurements These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter. These estimates are provided and supported by Firstbeat. For more information, go to www.garmin.com /performance-data/running/.
About VO2 Max. Estimates VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. The Forerunner device requires wrist-based heart rate or a compatible chest heart rate monitor to display your VO2 max. estimate. The device has separate VO2 max. estimates for running and cycling.
Getting Your VO2 Max. Estimate for Cycling This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The power meter must be paired with your Forerunner device (Pairing Your Wireless Sensors, page 77). If you are using a chest heart rate monitor, you must put it on and pair it with your device. If your Forerunner device was packaged with a heart rate monitor, the devices are already paired.
Viewing Your Predicted Race Times For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 25), and set your maximum heart rate (Setting Your Heart Rate Zones, page 25). Your device uses the VO2 max. estimate (About VO2 Max. Estimates, page 41) and your training history to provide a target race time. The device analyzes several weeks of your training data to refine the race time estimates.
Performance Condition As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max. estimate. Performance condition values range from -20 to +20.
Getting Your FTP Estimate Before you can get your functional threshold power (FTP) estimate, you must pair a chest heart rate monitor and power meter with your device (Pairing Your Wireless Sensors, page 77), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 42). The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your FTP.
Training Status These measurements are estimates that can help you track and understand your training activities. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter. These estimates are provided and supported by Firstbeat. For more information, go to www.garmin.com /performance-data/running/. NOTE: The estimates may seem inaccurate at first.
Training Status Levels Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period. You can use your training status to help plan future training and continue improving your fitness level. Peaking: Peaking means that you are in ideal race condition. Your recently reduced training load is allowing your body to recover and fully compensate for earlier training.
Training Load Focus In order to maximize performance and fitness gains, training should be distributed across three categories: low aerobic, high aerobic, and anaerobic. Training load focus shows you how much of your training is currently in each category and provides training targets. Training load focus requires at least 7 days of training to determine if your training load is low, optimal, or high.
Pulse Oximeter The Forerunner device has a wrist-based pulse oximeter to gauge the peripheral saturation of oxygen in your blood. Knowing your oxygen saturation can help you determine how your body is acclimating to high altitudes for alpine sport and expedition. You can manually begin a pulse oximeter reading by viewing the pulse oximeter widget (Getting Pulse Oximeter Readings, page 49). You can also turn on all-day readings (Turning On All-Day Acclimation Mode, page 50).
Turning On Pulse Oximeter Sleep Tracking You can set your device to continuously measure your blood oxygen saturation while you sleep. NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings. 1 From the pulse oximeter widget, hold . 2 Select Options > Pulse Ox Mode > During Sleep. Turning On All-Day Acclimation Mode 1 From the pulse oximeter widget, hold . 2 Select Options > Pulse Ox Mode > All Day.
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.
Playing Audio Prompts on Your Smartphone During Your Activity Before you can set up audio prompts, you must have a smartphone with the Garmin Connect app paired to your Forerunner device. You can set the Garmin Connect app to play motivational status announcements on your smartphone during a run or other activity. Audio prompts include the lap number and lap time, pace or speed, and heart rate data.
Bluetooth Connected Features The Forerunner device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app.
Widgets Your device comes preloaded with widgets that provide at-a-glance information. Some widgets require a Bluetooth connection to a compatible smartphone. Some widgets are not visible by default. You can add them to the widget loop manually (Customizing the Widget Loop, page 79). Body Battery: With all day wear, displays your current Body Battery level and a graph of your level for the last several hours. Calendar: Displays upcoming meetings from your smartphone calendar.
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 press DOWN to view additional screens for a widget.
Viewing the Weather Widget Weather requires a Bluetooth connection to a compatible smartphone. 1 From the watch face, select UP or DOWN to view the weather widget. 2 Select START to view weather details. 3 Select UP or DOWN to view hourly, daily, and weather trend data. Opening the Music Controls Music controls require a Bluetooth connection to a compatible smartphone. 1 From the watch face, hold LIGHT. 2 Select . 3 Select UP or DOWN to use the music controls.
Safety and Tracking Features CAUTION All of the safety and tracking features must be set up using the Garmin Connect app. The LTE connected features are only available for the Forerunner LTE device. Assistance Plus is available only when you obtain the LTE Subscription. The Assistance Plus feature is not available in every market where this product is sold.
Incident Detection CAUTION Incident detection is a supplemental feature designed for outdoor use. Incident detection should not be relied on as a primary method to obtain emergency assistance. Before you can enable incident detection on your device, you must set up emergency contact information in the Garmin Connect app. Phone requirements • The phone must be connected to your Forerunner device during a GPS activity. • The phone must be equipped with a data plan.
Spectator Messaging NOTE: Spectator messaging is available when your Forerunner device has an active LTE Subscription. Spectator messaging is a feature that allows your LiveTrack followers to send you audio and text messages during your run activity. You can set up this feature in the LiveTrack settings of the Garmin Connect app. To receive audio messages, you must have Bluetooth headphones connected to your Forerunner device.
Music NOTE: This section is about three different music playback options. • Third-party provider music • Personal audio content • Music stored on your phone On a Forerunner device, you can download audio content to your device from your computer or from a thirdparty provider, so you can listen when your smartphone is not nearby. To listen to audio content stored on your device, you must connect headphones with Bluetooth technology.
Downloading Personal Audio Content Before you can send your personal music to your device, you must install the Garmin Express application on your computer (www.garmin.com/express). You can load your personal audio files, such as .mp3 and .m4a files, to a Forerunner device from your computer. For more information, go to www.garmin.com/musicfiles. 1 Connect the device to your computer using the included USB cable. 2 On your computer, open the Garmin Express application, select your device, and select Music.
Music Playback Controls Select to manage content from some third-party providers. Select to browse the audio files and playlists for the selected source. Select to adjust the volume. Select to play and pause the current audio file. Select to skip to the next audio file in the playlist. Hold to fast forward through the current audio file. Select to restart the current audio file. Select twice to skip to the previous audio file in the playlist. Hold to rewind through the current audio file.
Connecting Bluetooth Headphones To listen to music loaded onto your Forerunner device, you must connect headphones using Bluetooth technology. 1 Bring the headphones within 2 m (6.6 ft.) of your device. 2 Enable pairing mode on the headphones. 3 Hold . 4 Select Settings > Music > Headphones > Add New. 5 Select your headphones to complete the pairing process.
Paying for a Purchase Using Your Watch Before you can use your watch to pay for purchases, you must set up at least one payment card. You can use your watch to pay for purchases in a participating store. 1 Hold LIGHT. 2 Select Wallet. 3 Enter your four-digit passcode. NOTE: If you enter your passcode incorrectly three times, your wallet locks, and you must reset your passcode in the Garmin Connect app. Your most recently used payment card appears.
Changing Your Garmin Pay Passcode You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay feature for your Forerunner device, create a new passcode, and reenter your card information. 1 From the Forerunner device page in the Garmin Connect app, select Garmin Pay > Change Passcode. 2 Follow the on-screen instructions. The next time you pay using your Forerunner device, you must enter the new passcode.
Viewing Data Totals You can view the accumulated distance and time data saved to your device. 1 From the watch face, hold . 2 Select History > Totals. 3 If necessary, select an activity. 4 Select an option to view weekly or monthly totals. Using the Odometer The odometer automatically records the total distance traveled, elevation gained, and time in activities. 1 From the watch face, hold . 2 Select History > Totals > Odometer. 3 Select UP or DOWN to view odometer totals.
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, swims, hikes, triathlons, and more. To sign up for a free account, go to connect.garmin.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.
Data Management NOTE: The device is not compatible with Windows 95, 98, Me, Windows NT , and Mac OS 10.3 and earlier. ® ® 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: Mac operating systems provide limited support for MTP file transfer mode.
Creating a Course on Garmin Connect Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect, page 68). 1 From the Garmin Connect app, select or . 2 Select Training > Courses > Create Course. 3 Select a course type. 4 Follow the on-screen instructions. 5 Select Done. NOTE: You can send this course to your device (Sending a Course to Your Device, page 70).
Creating a Round-Trip Course The device can create a round-trip course based on a specified distance and direction of navigation. 1 From the watch face, select START. 2 Select Run or Bike. 3 Hold . 4 Select Navigation > Round-Trip Course. 5 Enter the total distance for the course. 6 Select a direction heading. The device creates up to three courses. You can select DOWN to view the courses. 7 Select START to select a course. 8 Select an option: • To begin navigation, select Go.
Navigating to a Destination You can use your device to navigate to a destination or follow a course. 1 Press START. 2 Select an activity. 3 Hold . 4 Select Navigation. 5 Select a category. 6 Respond to the on-screen prompts to choose a destination. 7 Select Go To. Navigation information appears. 8 Press START to begin navigation. Navigating to a Point of Interest If the map data installed on your device includes points of interest, you can navigate to them. 1 From the watch face, select START.
Navigating to Your Starting Point During an Activity You can navigate back to the starting point of your current activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS. 1 During an activity, press STOP. 2 Select Back to Start, and select an option: • To navigate back to the starting point of your activity along the path you traveled, select TracBack.
Map represents your location on the map. Location names and symbols appear on the map. When you are navigating to a destination, your route is marked with a line on the map. • Map navigation (Panning and Zooming the Map, page 75) • Map settings (Map Settings, page 75) Viewing the Map 1 Start an outdoor activity. 2 Select UP or DOWN to scroll to the map screen. 3 Hold , and select an option: • To pan or zoom the map, select Pan/Zoom.
Navigating with the Around Me Feature You can use the around me feature to navigate to nearby points of interest and waypoints. NOTE: The map data installed on your device must include points of interest to navigate to them. 1 From the map, hold . 2 Select Around Me. Icons indicating points of interest and waypoints appear on the map. 3 Select UP or DOWN to highlight a section of the map. 4 Select STOP. A list of points of interest and waypoints in the highlighted map section appear. 5 Select a location.
Compass The device has a 3-axis compass with automatic calibration. The compass features and appearance change depending on your activity, whether GPS is enabled, and whether you are navigating to a destination. You can change the compass settings manually (Compass Settings, page 87). To open the compass settings quickly, you can select START from the compass widget. Navigation Settings You can customize the map features and appearance when navigating to a destination. Customizing Map Features 1 Hold .
Pairing Your Wireless Sensors The first time you connect a wireless sensor to your device using ANT+ or Bluetooth 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. NOTE: If a heart rate monitor was bundled with your device, the included heart rate monitor is already paired with your device.
Calibrating Your Foot Pod Manually Before you can calibrate your device, you must pair your device with the foot pod sensor (Pairing Your Wireless Sensors, page 77). Manual calibration is recommended if you know your calibration factor. If you have calibrated a foot pod with another Garmin product, you may know your calibration factor. 1 From the watch face, hold . 2 Select Settings > Sensors & Accessories. 3 Select your foot pod. 4 Select Cal. Factor > Set Value.
Situational Awareness Your Forerunner device can be used with the Varia™ smart bike lights and rearview radar to improve situational awareness. See the owner's manual for your Varia device for more information. NOTE: You may need to update the Forerunner software before pairing Varia devices (Updating the Software Using the Garmin Connect App, page 102). tempe The tempe is an ANT+ wireless temperature sensor.
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.
Repeat: Enables the Repeat option for multisport activities. For example, you can use this option for activities that include multiple transitions, such as a swimrun. Restore Defaults: Allows you to reset the activity settings. Route Stats: Enables route statistics tracking for indoor climbing activities. Routing: Sets the preferences for calculating routes for the activity (Routing Settings, page 83). Scoring: Enables or disables scorekeeping automatically when you start a round of golf.
Alerts You can set alerts for each activity, which can help you to train toward specific goals, to increase your awareness of your environment, and to navigate to your destination. Some alerts are available only for specific activities. There are three types of alerts: event alerts, range alerts, and recurring alerts. Event alert: An event alert notifies you once. The event is a specific value. For example, you can set the device to alert you when you burn a specified number of calories.
Setting an Alert 1 Hold . 2 Select Settings > 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 use Auto Lap to mark a lap at a specific distance automatically. This feature is helpful for comparing your performance over different parts of an activity (for example, every 1 mile or 5 kilometers). 1 Hold . 2 Select Settings > Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Auto Lap. 6 Select an option: • Select Auto Lap to turn Auto Lap on or off.
Enabling Auto Climb You can use the auto climb feature to detect elevation changes automatically. You can use it during activities such as climbing, hiking, running, or biking. 1 Hold . 2 Select Settings > Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Auto Climb > Status. 6 Select Always or When Not Navigating. 7 Select an option: • Select Run Screen to identify which data screen appears while running.
Changing the GPS Setting For more information about GPS, go to www.garmin.com/aboutGPS. 1 Hold . 2 Select Settings > Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select GPS. 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.
Watch Face Settings You can customize the appearance of the watch face by selecting the layout, colors, and additional data. You can also download custom watch faces from the Connect IQ store. Customizing the Watch Face Before you can activate a Connect IQ watch face, you must install a watch face from the Connect IQ store (Connect IQ Features, page 57). You can customize the watch face information and appearance, or activate an installed Connect IQ watch face. 1 From the watch face, hold .
Setting the North Reference You can set the directional reference used in calculating heading information. 1 Hold . 2 Select Settings > Sensors & Accessories > Compass > North Ref.. 3 Select an option: • To set geographic north as the heading reference, select True. • To set the magnetic declination for your location automatically, select Magnetic. • To set grid north (000º) as the heading reference, select Grid.
Xero Laser Location Settings Before you can customize laser location settings, you must pair a compatible Xero device (Pairing Your Wireless Sensors, page 77). Hold , and select Sensors & Accessories > XERO Locations > Laser Locations. During Activity: Enables the display of laser location information from a compatible, paired Xero device during an activity. Share Mode: Allows you to share laser location information publicly or broadcast it privately.
System Settings Hold , and select Settings > System. Language: Sets the language displayed on the device. Time: Adjusts the time settings (Time Settings, page 90). Backlight: Adjusts the backlight settings (Changing the Backlight Settings, page 91). Sounds: Sets the device sounds, such as key tones, alerts, and vibrations. Do Not Disturb: Turns on or off do not disturb mode. Use the Sleep Time option to turn on do not disturb mode automatically during your normal sleep hours.
Changing the Backlight Settings 1 From the watch face, hold . 2 Select Settings > 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.
Starting the Countdown Timer 1 From any screen, hold LIGHT. 2 Select Timer. NOTE: You may need to add this item to the controls menu. 3 Enter the time. 4 If necessary, select an option: • Select Options > Save Timer to save the countdown timer. • Select Options > Restart > On to automatically restart the timer after it expires. • Select Options > Sounds, and select a type of notification. 5 Select START. Using the Stopwatch 1 From any screen, hold LIGHT. 2 Select Stopwatch.
VIRB Remote The VIRB remote function allows you to control your VIRB action camera using your device. Go to www.garmin.com/VIRB to purchase a VIRB action camera. Controlling a VIRB Action Camera Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the VIRB Series Owner's Manual for more information. You must also set the VIRB widget to be shown in the widget loop (Customizing the Widget Loop, page 79). 1 Turn on your VIRB camera.
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 . 2 Select Settings > System > About. Viewing E-label Regulatory and Compliance Information The label for this device is provided electronically.
Specifications Forerunner Specifications WARNING When the temperature is at or below 0ºC (32ºF), the LTE connectivity may be disabled to preserve overall device functionality. When the LTE connectivity is disabled, LTE connected features will be disabled (LTE Connected Features, page 54). Battery type Rechargeable, built-in lithium-ion battery Battery life, watch mode Up to 2 wk. with activity tracking, smartphone notifications, and wristbased heart rate Battery life, watch mode with music Up to 20 hr.
HRM-Swim Specifications and HRM-Tri Specifications Battery type User-replaceable CR2032 (3 V) HRM-Swim battery life Up to 18 mo. (approximately 3 hr./wk.) HRM-Tri battery life Up to 10 mo. for triathlon training (approximately 1 hr./day) Operating temperature range From -10° to 50°C (from 14° to 122°F) Wireless frequency/protocol 2.4 GHz @ +1 dBm nominal Water rating Swim, 5 ATM1 Device Care NOTICE Avoid extreme shock and harsh treatment, because it can degrade the life of the product.
Replacing the Heart Rate Monitor Battery 1 Remove the sleeve from the heart rate monitor module. 2 Use a small Phillips (00) screwdriver to remove the four screws on the front of the module. 3 Remove the cover and battery. 4 Wait 30 seconds. 5 Insert the new battery under the two plastic tabs with the positive side facing up. NOTE: Do not damage or lose the O-ring gasket. The O-ring gasket should remain around the outside of the raised plastic ring. 6 Replace the front cover and the four screws.
Changing the Bands You can replace the bands with new Forerunner bands or compatible QuickFit 22 bands. 1 Use the pin tool to push in the watch pin. ® 2 Remove the band from the watch. 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.
NOTE: Make sure the band is secure. The watch pin should align with the holes on the device. • To install QuickFit 22 bands, remove the watch pin from the Forerunner band, replace the watch pin on the device, and press the new band into place. NOTE: Make sure the band is secure. The latch should close over the watch pin. 4 Repeat the steps to change the other band.
Troubleshooting Product Updates On your computer, install Garmin Express (www.garmin.com/express). On your smartphone, install the Garmin Connect app. This provides easy access to these services for Garmin devices: • Software updates • Map updates • Course updates • Data uploads to Garmin Connect • Product registration Setting Up Garmin Express 1 Connect the device to your computer using a USB cable. 2 Go to www.garmin.com/express. 3 Follow the on-screen instructions.
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 Express application (Using Garmin Connect on Your Computer, page 68). • Sync your step count with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 54). 2 Wait while the device syncs your data. Syncing can take several minutes.
Restarting the Device If the device stops responding, you may need to restart it. NOTE: Restarting the device may erase your data or settings. 1 Hold for 15 seconds. The device turns off. 2 Hold for one second to turn on the device. Resetting All Default Settings Before you reset all default settings, you should sync the device with the Garmin Connect app to upload your activity data. NOTE: This deletes all user-entered information and activity history.
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.
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 NOTE: Not all data fields are available for all activity types. Some data fields require ANT+ or Bluetooth accessories to display data. %FTP: The current power output as a percentage of functional threshold power. % 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.
Average Strokes Per Length: The average number of strokes per pool length during the current activity. Average Swolf: The average swolf score for the current activity. Your swolf score is the sum of the time for one length plus the number of strokes for that length (Swim Terminology, page 10). In open water swimming, 25 meters is used to calculate your swolf score. Average Vertical Oscillation: The average amount of vertical oscillation for the current activity.
Flow: The measurement of how consistently you maintain speed and smoothness through turns in the current activity. Front: The front bike gear from a gear position sensor. GCT Balance: The left/right balance of ground contact time while running. GCT Balance Gauge: A color gauge showing the left/right balance of ground contact time while running. Gear Battery: The battery status of a gear position sensor. Gear Combo: The current gear combination from a gear position sensor.
Lap % Heart Rate Reserve: The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current lap. Lap 500m Pace: The average rowing pace per 500 meters for the current lap. Lap Ascent: The vertical distance of ascent for the current lap. Lap Balance: The average left/right power balance for the current lap. Lap Cadence: Cycling. The average cadence for the current lap. Lap Cadence: Running. The average cadence for the current lap.
Last Lap Distance Per Stroke: Paddle sports. The average distance traveled per stroke during the last completed lap. Last Lap Heart Rate: The average heart rate for the last completed lap. Last Lap Heart Rate %Max.: The average percentage of maximum heart rate for the last completed lap. Last Lap Max. Power: The top power output for the last completed lap. Last Lap Normalized Power: The average Normalized Power for the last completed lap. Last Lap Pace: The average pace for the last completed lap.
Normalized Power: The Normalized Power™ for the current activity. Off Course: The distance to the left or right by which you have strayed from the original path of travel. You must be navigating for this data to appear. Overall Ahead/Behind: Running. The overall time ahead or behind of the target pace. Pace: The current pace. PacePro Gauge: Running. Your current split pace and your target split pace.
Time of Day: The time of day based on your current location and time settings (format, time zone, daylight saving time). Timer: The current time of the countdown timer. Time Seated: The time spent seated while pedaling for the current activity. Time Seated Lap: The time spent seated while pedaling for the current lap. Time Standing: The time spent standing while pedaling for the current activity. Time Standing Lap: The time spent standing while pedaling for the current lap.
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 76, 78, 100, 104 acclimation 42 activities 3, 4, 6–9, 13, 80, 86 custom 5, 8, 70, 79 saving 4, 5, 33, 85 starting 4, 73 activity tracking 27–29, 33 alarms 82, 91 alert 16 alerts 28, 76, 82–84 heart rate 16, 32 altimeter 75, 88 calibrating 88 altitude 42 ANT+ sensors 15, 76, 78, 79 fitness equipment 7 applications 54, 57, 58 smartphone 52 apps 5 assistance 58 auto climb 85 Auto Lap 84 Auto Pause 84 auto rest 11 auto scroll 85 B back to start, navigation 73 backlight 1, 91 bands 98 baro
S safety information 58 satellite signals 86, 101 saving activities 3, 6–10, 13, 33 scorecard 15 screen 91 segments 23, 24 settings 28, 50, 75, 79, 80, 83, 86–91, 102 sharing data 24 shortcuts 56 Sight 'N Go 72 skiing 12 alpine 12 backcountry 13 ski touring 13 snowboarding 12 sleep mode 27, 28 smartphone 2, 55, 57, 58, 103 applications 54, 57 apps 53 pairing 52, 103 snowboarding 12 software license 94 updating 100, 102 version 94 specifications 95, 96 spectator messaging 60 speed 85 speed and cadence senso
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