FCC ID: IPH-03949 Digital transmission system transceiver

IMPORTANT SAFETY AND PRODUCT INFORMATION Important Safety and Product Information Informations importantes sur le produit et la scurit Informacin importante sobre el producto y tu seguridad 3 13 24 Important Safety and Product Information WARNING Failure to heed the following warnings could result in an accident or medical event resulting in death or serious injury. Battery Warnings A lithium-ion battery is used in this device. If these guidelines are not followed, batteries may experience a shortened life span or may present a risk of damage to the device, fire, chemical burn, electrolyte leak, and/or injury. Do not disassemble, modify, remanufacture, puncture or damage the device or batteries. Do not remove or attempt to remove the non-user-replaceable battery. Do not expose the device or batteries to fire, explosion, or other hazard. Health Warnings If you have a pacemaker or other internal electronic device, consult your physician before using a heart rate monitor. The Garmin optical wrist heart rate monitor and pulse oximeter sensor emit green, red, and infrared light and flash occasionally. Consult your physician if you have epilepsy or are sensitive to bright or flashing lights. Always consult your physician before beginning or modifying any exercise program. The Garmin device, accessories, heart rate monitor, pulse oximeter sensor, and related data are intended to be used only for recreational purposes and not for medical purposes, and are not intended to diagnose, monitor, treat, cure, or prevent any disease or condition. The heart rate and blood oxygen saturation readings are for reference only, and no responsibility is accepted for the consequences of any erroneous readings. While the Garmin optical wrist heart rate monitor technology typically provides an accurate estimate of a user's heart rate, there are inherent limitations with the technology that may cause some of the heart rate 3 N E readings to be inaccurate under certain circumstances, including the user's physical characteristics, fit of the device, and type and intensity of activity. While the Garmin pulse oximeter sensor technology typically provides an accurate estimate of a user's blood oxygen saturation, there are inherent limitations with the technology that may cause some of the oxygen saturation readings to be inaccurate under certain circumstances, including the user's physical characteristics, fit of the device, position of the device, and movement. Garmin activity trackers rely on sensors that track your movement and other metrics. The data and information provided by these devices is intended to be a close estimation of your activity and metrics tracked, but may not be completely accurate, including step, sleep, distance, heart rate, oxygen saturation, and calorie data. 4 Device Warnings Do not leave the device exposed to a heat source or in a high-temperature location, such as in the sun in an unattended vehicle. To prevent the possibility of damage, remove the device from the vehicle or store it out of direct sunlight, such as in the glove box. Do not operate the device outside of the temperature ranges specified in the printed manual in the product packaging. When storing the device for an extended time period, store within the temperature ranges specified in the printed manual in the product packaging. Do not use a power cable, data cable and/or power adapter that is not approved or supplied by Garmin. Safety and Tracking Warning The assistance feature allows you to send your location to an emergency contact. This is a supplemental feature and should not be relied upon as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf. The incident detection feature is only available while you are tracking a walk, run, hike, or bike activity on your Garmin device. For more information, see the device owner's manual. Assistance Plus Warning The Assistance Plus feature is not available in every market where this product is sold. If you have an active LTE Subscription, are within an LTE network coverage area, and Assistance Plus is enabled, your device can contact the Garmin International Emergency Response Coordination Center (IERCC) if an incident is detected or if you need emergency assistance. A Garmin IERCC response team member will attempt to contact emergency services on your behalf and may contact one or more of your emergency contacts. Bicycle Warnings Always use your best judgement, and operate the bicycle in a safe manner. Make sure your bicycle and hardware are properly maintained and that all parts are correctly installed. E N Navigation Warnings If your Garmin device uses or accepts map data, follow these guidelines to ensure safe navigating. Always carefully compare information displayed on the device to all available navigation sources, including information from visual sightings, local waterway rules and restrictions, and maps. For safety, always resolve any discrepancies or questions before continuing navigation, and defer to posted signs and conditions. Use this device only as a navigational aid. Do not attempt to use the device for any purpose requiring precise measurement of direction, distance, location, or topography. Off-Road Navigation Warnings If your Garmin device is able to suggest off-road routes for various outdoor activities, such as biking, hiking, and all-

terrain vehicles, follow these guidelines to ensure safe off-road navigation. 5 N E Always use your best judgment and exercise common sense when making off-road navigational decisions. The Garmin device is designed to provide route suggestions only. It is not a replacement for attentiveness and proper preparation for outdoor activities. Do not follow the route suggestions if they suggest an illegal course or would put you in an unsafe situation. Always carefully compare information displayed on the device to all available navigation sources, including trail signs, trail conditions, weather conditions, and other factors that may affect safety while navigating. For safety, always resolve any discrepancies before continuing navigation, and defer to posted signs and conditions. Always be mindful of the effects of the environment and the inherent risks of the activity before embarking on off-

road activities, especially the impact that weather and weather-related trail conditions can have on the safety of your activity. Ensure that you have the 6 proper gear and supplies for your activity before navigating along unfamiliar paths and trails. CAUTION Failure to heed the following cautions could result in minor or moderate injury. Skin Irritation Some users may experience skin irritation after prolonged use of the device, especially if the user has sensitive skin or allergies. If you notice any skin irritation, remove the device and give your skin time to heal. To help prevent skin irritation, ensure the device is clean and dry, and do not overtighten the device on your wrist. For more information, go to garmin.com/fitandcare. NOTICE Failure to heed the following notice could result in personal or property damage, or negatively impact the device functionality. Battery Notice Contact your local waste disposal department to dispose of the device/

batteries in accordance with applicable local laws and regulations. GPS Notice The navigation device may experience degraded performance if you use it in proximity to any device that uses a terrestrial broadband network operating close to the frequencies used by any Global Navigation Satellite System

(GNSS), such as the Global Positioning Service (GPS). Use of such devices may impair reception of GNSS signals. Product Environmental Programs Information about the Garmin product recycling program and WEEE, RoHS, REACH, and other compliance programs can be found at www.garmin.com

/aboutGarmin/environment. Declaration of Conformity Hereby, Garmin declares that this product is in compliance with the Directive 2014/53/EU. The full text of the EU declaration of conformity is available at the following internet address:

www.garmin.com/compliance. E N Innovation, Science and Economic Development Canada Compliance This device contains licence-exempt transmitter(s)/receiver(s) that comply with Innovation, Science and Economic Development Canada's licence-exempt RSS(s). Operation is subject to the following two conditions: (1) this device may not cause interference, and (2) this device must accept any interference, including interference that may cause undesired operation of the device. Radio Frequency Radiation Exposure This device is a portable transmitter and receiver that uses an internal antenna to send and receive low levels of radio frequency (RF) energy for data communications. The device emits RF energy below the published limits for portable use when operating in its maximum output power mode and when used with Garmin authorized accessories. To comply with RF exposure compliance requirements, the device should be used as described in the manual. The device should not be used in other configurations. 7 N E FCC Compliance This device complies with part 15 of the FCC Rules. Operation is subject to the following two conditions: (1) this device may not cause harmful interference, and

(2) this device must accept any interference received, including interference that may cause undesired operation. This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and may cause harmful interference to radio communications if not installed and used in accordance with the instructions. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the 8 interference by one of the following measures:

Reorient or relocate the receiving antenna. Increase the separation between the equipment and the receiver. Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. Consult the dealer or an experienced radio/TV technician for help. This product does not contain any user-

serviceable parts. Repairs should only be made by an authorized Garmin service center. Unauthorized repairs or modifications could result in permanent damage to the equipment, and void your warranty and your authority to operate this device under Part 15 regulations. Software License Agreement BY USING THE DEVICE, YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT. PLEASE READ THIS AGREEMENT CAREFULLY. Garmin Ltd. and its subsidiaries

(Garmin) grant you a limited license to use the software embedded in this device

(the Software) in binary executable form in the normal operation of the product. Title, ownership rights, and intellectual property rights in and to the Software remain in Garmin and/or its third-party providers. You acknowledge that the Software is the property of Garmin and/or its third-party providers and is protected under the United States of America copyright laws and international copyright treaties. You further acknowledge that the structure, organization, and code of the Software, for which source code is not provided, are valuable trade secrets of Garmin and/or its third-party providers and that the Software in source code form remains a valuable trade secret of Garmin and/or its third-party providers. You agree not to decompile, disassemble, modify, reverse assemble, reverse engineer, or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software. You agree not to export or re-export the Software to E N any country in violation of the export control laws of the United States of America or the export control laws of any other applicable country. Map Data Information Garmin uses a combination of governmental and private data sources. Virtually all data sources contain some inaccurate or incomplete data. In some countries, complete and accurate map information is either not available or is prohibitively expensive. Limited Warranty THIS LIMITED WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS, AND YOU MAY HAVE OTHER LEGAL RIGHTS, WHICH VARY FROM STATE TO STATE

(OR BY COUNTRY OR PROVINCE). GARMIN DOES NOT EXCLUDE, LIMIT OR SUSPEND OTHER LEGAL RIGHTS YOU MAY HAVE UNDER THE LAWS OF YOUR STATE (OR COUNTRY OR PROVINCE). FOR A FULL UNDERSTANDING OF YOUR RIGHTS YOU SHOULD CONSULT THE LAWS OF YOUR STATE, COUNTRY OR PROVINCE. 9 N E Non-aviation products are warranted to be free from defects in materials or workmanship for one year from the date of purchase. Within this period, Garmin will, at its sole option, repair or replace any components that fail in normal use. Such repairs or replacement will be made at no charge to the customer for parts or labor, provided that the customer shall be responsible for any transportation cost. This Limited Warranty does not apply to:

(i) cosmetic damage, such as scratches, nicks and dents; (ii) consumable parts, such as batteries, unless product damage has occurred due to a defect in materials or workmanship; (iii) damage caused by accident, abuse, misuse, water, flood, fire, or other acts of nature or external causes; (iv) damage caused by service performed by anyone who is not an authorized service provider of Garmin; (v) damage to a product that has been modified or altered without the written permission of Garmin, or (vi) damage to a product that has been connected to power and/or data cables that are not supplied by Garmin. In addition, Garmin reserves the right to refuse warranty 10 claims against products or services that are obtained and/or used in contravention of the laws of any country. Garmin products are intended to be used only as an aid and must not be used for any purpose requiring precise measurement of direction, distance, location or topography. For navigation products, Garmin makes no warranty as to the accuracy or completeness of the map data. This Limited Warranty also does not apply to, and Garmin is not responsible for, any degradation in the performance of any Garmin navigation product resulting from its use in proximity to any handset or other device that utilizes a terrestrial broadband network operating on frequencies that are close to the frequencies used by any Global Navigation Satellite System (GNSS) such as the Global Positioning Service (GPS). Use of such devices may impair reception of GNSS signals. TO THE MAXIMUM EXTENT PERMITTED BY APPLICABLE LAW, THE WARRANTIES AND REMEDIES CONTAINED IN THIS LIMITED WARRANTY ARE EXCLUSIVE AND IN LIEU OF, AND GARMIN EXPRESSLY DISCLAIMS, ALL OTHER WARRANTIES AND REMEDIES, WHETHER EXPRESS, IMPLIED, STATUTORY, OR OTHERWISE, INCLUDING WITHOUT LIMITATION ANY IMPLIED WARRANTY OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE, STATUTORY REMEDY OR OTHERWISE. THIS LIMITED WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS, AND YOU MAY HAVE OTHER LEGAL RIGHTS, WHICH VARY FROM STATE TO STATE AND FROM COUNTRY TO COUNTRY. IF IMPLIED WARRANTIES CANNOT BE DISCLAIMED UNDER THE LAWS OF YOUR STATE OR COUNTRY, THEN SUCH WARRANTIES ARE LIMITED IN DURATION TO THE DURATION OF THIS LIMITED WARRANTY. SOME STATES (AND COUNTRIES AND PROVINCES) DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY LASTS, SO THE ABOVE LIMITATION MAY NOT APPLY TO YOU. E N IN NO EVENT SHALL GARMIN BE LIABLE IN A CLAIM FOR BREACH OF WARRANTY FOR ANY INCIDENTAL, SPECIAL, INDIRECT OR CONSEQUENTIAL DAMAGES, WHETHER RESULTING FROM THE USE, MISUSE OR INABILITY TO USE THIS PRODUCT OR FROM DEFECTS IN THE PRODUCT. SOME STATES

(AND COUNTRIES AND PROVINCES) DO NOT ALLOW THE EXCLUSION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES, SO THE ABOVE LIMITATIONS MAY NOT APPLY TO YOU. If during the warranty period you submit a claim for warranty service in accordance with this Limited Warranty, then Garmin will, at its option: (i) repair the device using new parts or previously used parts that satisfy Garmin's quality standards, (ii) replace the device with a new device or a refurbished device that meets Garmin's quality standards, or (iii) exchange the device for a full refund of your purchase price. SUCH REMEDY SHALL BE YOUR SOLE AND EXCLUSIVE REMEDY FOR ANY BREACH OF WARRANTY. 11 N E Repaired or replaced devices have a 90 day warranty. If the unit sent in is still under its original warranty, then the new warranty is 90 days or to the end of the original 1 year warranty, whichever is longer. Before seeking warranty service, please access and review the online help resources available on support.garmin.com. If your device is still not functioning properly after making use of these resources, contact a Garmin Authorized service facility in the original country of purchase or follow the instructions on support.garmin.com to obtain warranty service. If you are in the United States, you can also call 1-800-800-1020. If you seek warranty service outside of the original country of purchase, Garmin cannot guarantee that the parts and products needed to repair or replace your product will be available due to differences in product offerings and applicable standards, laws and regulations. In that case, Garmin may, in its sole discretion and subject to applicable laws, repair or replace your 12 product with comparable Garmin products and parts, or require you to ship your product to a Garmin Authorized service facility in the country of original purchase or to a Garmin Authorized service facility in another country that can service your product, in which case you will be responsible for complying with all applicable import and export laws and regulations and for paying all custom duties, V.A.T., shipping fees and other associated taxes and charges. In some cases, Garmin and its dealers may be unable to service your product in a country outside of the original country of purchase or return a repaired or replaced product to you in that country due to applicable standards, laws or regulations in that country. Online Auction Purchases: Online auction confirmations are not accepted for warranty verification. To obtain warranty service, an original or copy of the sales receipt from the original retailer is required. Garmin will not replace missing components from any package purchased through an online auction. International Purchases: A separate warranty may be provided by international distributors for devices purchased outside the United States depending on the country. If applicable, this warranty is provided by the local in-country distributor and this distributor provides local service for your device. Distributor warranties are only valid in the area of intended distribution. Australian Purchases: Our goods come with guarantees that cannot be excluded under the Australian Consumer Law. You are entitled to a replacement or refund for a major failure and for compensation for any other reasonably foreseeable loss or damage. You are also entitled to have the goods repaired or replaced if the goods fail to be of acceptable quality and the failure does not amount to a major failure. The benefits under our Limited Warranty are in addition to other rights and remedies under applicable law in relation to the products. Garmin Australasia, 30 Clay Place, Eastern Creek, NSW 2766, Australia. Phone: 1800 235 822. F R Informations importantes sur le produit et la scurit AVERTISSEMENT Si vous ne respectez pas les avertissements suivants, vous risquez un accident ou un problme mdical pouvant entraner des blessures graves, voire mortelles. Avertissements relatifs la batterie Une batterie lithium-ion est utilise dans cet appareil. Le non-respect de ces consignes peut causer une diminution de la dure de vie des batteries, endommager l'appareil ou prsenter un risque d'incendie, de brlure chimique, de fuite d'lectrolyte et/ou de blessure. Ne dmontez pas l'appareil ni les batteries, ne les modifiez pas, ne les refabriquez pas, ne les percez pas, ne les endommagez pas. N'essayez pas de retirer la batterie non remplaable par l'utilisateur. N'exposez pas l'appareil ou les batteries au feu, une explosion ou d'autres dangers. 13 2019 Garmin Ltd. or its subsidiaries Printed in Taiwan December 2020 190-02068-41_0D

FORERUNNER 945 LTE Owners 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. Garmin, the Garmin logo, ANT+, Approach, Auto Lap, Auto Pause, Edge, Forerunner, inReach, VIRB, Virtual Partner, and Xero are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body Battery, Connect IQ, Firstbeat Analytics, Garmin Connect, Garmin Express, Garmin Move IQ, Garmin Pay, HRM-Pro, HRM-Run, HRM-Tri, HRM-Swim, QuickFit, tempe, TrueUp, Varia, and Vector are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. Android is a trademark of Google Inc. Apple, iPhone, iTunes, and Mac are trademarks of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute, as well as any related trademarks, are the property of The Cooper Institute. The Spotify software is subject to third party licenses found here: https://developer.spotify.com/legal/third-party-licenses. Shimano and Di2 are trademarks of Shimano, Inc. STRAVA and Strava are trademarks of Strava, Inc. Training Stress Score, Intensity Factor, and Normalized Power are trademarks of Peaksware, LLC. WiFi is a registered mark of Wi-Fi Alliance Corporation. Windows is a registered trademark of Microsoft Corporation in the United States and other countries. Zwift is a trademark of Zwift, Inc. Other trademarks and trade names are those of their respective owners. This product is ANT+ certified. Visit www.thisisant.com/directory for a list of compatible products and apps. M/N: A03949 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 .......................................................................... 1 Starting an Activity ...................................................................... 2 Tips for Recording Activities .................................................. 2 Stopping an Activity .................................................................... 2 Creating a Custom Activity ......................................................... 2 Indoor Activities .......................................................................... 2 Going for a Virtual Run .......................................................... 2 Calibrating the Treadmill Distance ......................................... 2 Recording a Strength Training Activity ................................... 2 Tips for Recording Strength Training Activities ................. 3 Using an ANT+ Indoor Trainer ............................................ 3 Outdoor Activities ........................................................................ 3 Multisport ............................................................................... 3 Triathlon Training .............................................................. 3 Creating a Multisport Activity ............................................. 3 Tips for Triathlon Training or Using Multisport Activities ............................................................................ 3 Going for a Track Run ............................................................ 3 Tips for Recording a Track Run ........................................ 4 Swimming .............................................................................. 4 Swimming in Open Water ................................................. 4 Going for a Pool Swim ...................................................... 4 Heart Rate While Swimming ............................................. 4 Distance Recording ........................................................... 4 Swim Terminology ............................................................. 4 Stroke Types ..................................................................... 4 Tips for Swimming Activities ............................................. 4 Resting During Pool Swimming ......................................... 4 Auto Rest .......................................................................... 4 Training with the Drill Log .................................................. 5 Skiing and Winter Sports ....................................................... 5 Viewing Your Ski Runs ...................................................... 5 Cross-Country Skiing Power Data .................................... 5 Recording a Backcountry Skiing Activity ........................... 5 Golfing .................................................................................... 5 Playing Golf ....................................................................... 5 Hole Information ................................................................ 5 Moving the Flag ................................................................. 5 Viewing Measured Shots .................................................. 6 Viewing Layup and Dogleg Distances .............................. 6 Keeping Score ................................................................... 6 Updating a Score .............................................................. 6 Club Sensors ..................................................................... 6 Using the Golf Odometer ............................................................ 6 Enabling Statistics Tracking ........................................................ 6 Playing Audio Prompts During Your Activity ............................... 6 Training........................................................................... 6 Workouts ..................................................................................... 6 Following a Workout From Garmin Connect .......................... 6 Starting a Workout ................................................................. 7 Following a Daily Suggested Workout ................................... 7 Turning Daily Suggested Workout Prompts On and Off ..................................................................................... 7 Following a Pool Swim Workout ............................................ 7 Recording a Critical Swim Speed Test .............................. 7 Editing Your Critical Swim Speed Result .......................... 7 About the Training Calendar .................................................. 7 Using Garmin Connect Training Plans .............................. 7 Interval Workouts ................................................................... 7 Creating an Interval Workout ............................................ 7 Starting an Interval Workout .............................................. 8 Stopping an Interval Workout ............................................ 8 Using Virtual Partner ................................................................ 8 Setting a Training Target ............................................................ 8 Cancelling a Training Target .................................................. 8 Racing a Previous Activity .......................................................... 8 PacePro Training ........................................................................ 8 Creating a PacePro Plan on Your Watch .............................. 8 Starting a PacePro Plan ......................................................... 9 Stopping a PacePro Plan ....................................................... 9 Personal Records ....................................................................... 9 Viewing Your Personal Records ............................................ 9 Restoring a Personal Record ................................................. 9 Clearing a Personal Record ................................................... 9 Clearing All Personal Records ............................................... 9 Segments ....................................................................................9 Strava Segments ................................................................ 9 Racing a Segment ................................................................. 9 Viewing Segment Details ....................................................... 9 Using the Metronome ............................................................... 10 Extended Display Mode ............................................................ 10 Setting Up Your User Profile ..................................................... 10 Fitness Goals ....................................................................... 10 About Heart Rate Zones ...................................................... 10 Setting Your Heart Rate Zones ....................................... 10 Letting the Device Set Your Heart Rate Zones ............... 10 Heart Rate Zone Calculations ......................................... 11 Setting Your Cycling Power Zones ...................................... 11 Pausing Your Training Status ................................................... 11 Resuming Your Paused Training Status .............................. 11 Activity Tracking.......................................................... 11 Auto Goal .................................................................................. 11 Using the Move Alert ................................................................ 11 Sleep Tracking .......................................................................... 11 Using Automated Sleep Tracking ........................................ 11 Using Do Not Disturb Mode ................................................. 11 Intensity Minutes ....................................................................... 12 Earning Intensity Minutes ..................................................... 12 Garmin Move IQ Events ........................................................ 12 Activity Tracking Settings .......................................................... 12 Turning Off Activity Tracking ................................................ 12 Hydration Tracking .................................................................... 12 Using the Hydration Tracking Widget .................................. 12 Menstrual Cycle Tracking ......................................................... 12 Heart Rate Features ..................................................... 12 Wrist-based Heart Rate ............................................................ 12 Wearing the Device .............................................................. 12 Tips for Erratic Heart Rate Data ........................................... 13 Viewing the Heart Rate Widget ............................................ 13 Broadcasting Heart Rate Data to Garmin Devices ............ 13 Broadcasting Heart Rate Data During an Activity ................ 13 Setting an Abnormal Heart Rate Alert ................................. 13 Turning Off the Wrist-based Heart Rate Monitor ................. 13 Chest Heart Rate While Swimming .......................................... 13 HRM-Pro Accessory ................................................................. 14 Putting On the Heart Rate Monitor ....................................... 14 Heart Rate Storage for Timed Activities ............................... 14 Accessing Stored Heart Rate Data ...................................... 14 Pool Swimming .................................................................... 14 Caring for the Heart Rate Monitor ........................................ 14 Tips for Erratic Heart Rate Data ........................................... 14 HRM-Swim Accessory .............................................................. 14 Sizing the Heart Rate Monitor .............................................. 14 Putting On the Heart Rate Monitor ....................................... 15 Table of Contents i Tips for Using the HRM-Swim Accessory ............................ 15 Data Storage ........................................................................ 15 HRM-Tri Accessory ................................................................... 15 Running Dynamics .................................................................... 15 Training with Running Dynamics ......................................... 15 Color Gauges and Running Dynamics Data ........................ 15 Ground Contact Time Balance Data ............................... 16 Vertical Oscillation and Vertical Ratio Data ..................... 16 Tips for Missing Running Dynamics Data ............................ 16 Performance Measurements .................................................... 16 Turning Off Performance Notifications ................................. 17 Detecting Performance Measurements Automatically ......... 17 Syncing Activities and Performance Measurements ........... 17 About VO2 Max. Estimates .................................................. 17 Getting Your VO2 Max. Estimate for Running ................ 17 Getting Your VO2 Max. Estimate for Cycling .................. 17 Heat and Altitude Performance Acclimation ........................ 17 Viewing Your Predicted Race Times ................................... 18 About Training Effect ........................................................... 18 Performance Condition ........................................................ 18 Viewing Your Performance Condition ............................. 18 Lactate Threshold ................................................................ 18 Performing a Guided Test to Determine Your Lactate Threshold ........................................................................ 18 Getting Your FTP Estimate .................................................. 19 Conducting an FTP Test ................................................. 19 Training Status .......................................................................... 19 Training Status Levels ......................................................... 19 Tips for Getting Your Training Status .............................. 20 Training Load ....................................................................... 20 Training Load Focus ....................................................... 20 Recovery Time ..................................................................... 20 Viewing Your Recovery Time .......................................... 20 Recovery Heart Rate ....................................................... 20 Pulse Oximeter ......................................................................... 21 Getting Pulse Oximeter Readings ........................................ 21 Turning On Pulse Oximeter Sleep Tracking ........................ 21 Turning On All-Day Acclimation Mode ................................. 21 Tips for Erratic Pulse Oximeter Data ................................... 21 Viewing Your Heart Rate Variability Stress Score .................... 21 Using the Stress Level Widget .................................................. 21 Body Battery ............................................................................. 22 Viewing the Body Battery Widget ......................................... 22 Tips for Improved Body Battery Data ................................... 22 Smart Features ............................................................. 22 Pairing Your Smartphone with Your Device ............................. 22 Tips for Existing Garmin Connect Users .............................. 22 Enabling Bluetooth Notifications .......................................... 22 Viewing Notifications ....................................................... 22 Playing Audio Prompts on Your Smartphone During Your Activity ...................................................................................... 22 Managing Notifications .................................................... 23 Turning Off the Bluetooth Smartphone Connection ........ 23 Turning On and Off Smartphone Connection Alerts ....... 23 Bluetooth Connected Features ................................................. 23 Manually Syncing Data with Garmin Connect ..................... 23 Locating a Lost Mobile Device ............................................. 23 LTE Connected Features .......................................................... 23 Widgets ..................................................................................... 23 Viewing the Widgets ............................................................ 24 About My Day .................................................................. 24 Viewing the Controls Menu .................................................. 24 Customizing the Controls Menu ........................................... 24 Viewing the Weather Widget ................................................ 24 Opening the Music Controls ................................................. 24 Connect IQ Features ................................................................ 24 Downloading Connect IQ Features Using Your Computer .. 24 WiFi Connected Features ........................................................ 25 Connecting to a WiFi Network ............................................ 25 Safety and Tracking Features..................................... 25 Adding Emergency Contacts .................................................... 25 Requesting Assistance ........................................................ 25 Turning Incident Detection On and Off ..................................... 25 Starting a GroupTrack Session ................................................. 25 Tips for GroupTrack Sessions ............................................. 26 Music............................................................................. 26 Connecting to a Third-Party Provider ....................................... 26 Spotify .................................................................................... 26 Downloading Audio Content from Spotify ............................ 26 Downloading Personal Audio Content ...................................... 26 Listening to Music ..................................................................... 26 Music Playback Controls ...................................................... 26 Controlling Music Playback on a Connected Smartphone ... 27 Changing the Audio Mode ................................................... 27 Connecting Bluetooth Headphones .......................................... 27 Garmin Pay................................................................... 27 Setting Up Your Garmin Pay Wallet ......................................... 27 Paying for a Purchase Using Your Watch ................................ 27 Adding a Card to Your Garmin Pay Wallet ............................... 27 Managing Your Garmin Pay Cards ...................................... 27 Changing Your Garmin Pay Passcode ..................................... 27 History ........................................................................... 27 Using History ............................................................................ 27 Multisport History ................................................................. 28 Viewing Your Time in Each Heart Rate Zone ...................... 28 Viewing Data Totals .................................................................. 28 Using the Odometer .................................................................. 28 Deleting History ........................................................................ 28 Garmin Connect ........................................................................ 28 Using Garmin Connect on Your Computer .......................... 28 Data Management .................................................................... 28 Deleting Files ....................................................................... 29 Navigation..................................................................... 29 Courses .................................................................................... 29 Creating a Course on Garmin Connect ............................... 29 Sending a Course to Your Device ................................... 29 Viewing Course Details ................................................... 29 Following a Course on Your Device ..................................... 29 Creating a Round-Trip Course ............................................. 29 Saving Your Location ............................................................... 29 Editing Your Saved Locations .............................................. 29 Projecting a Waypoint ............................................................... 29 Navigating to a Destination ....................................................... 30 Navigating to a Point of Interest ............................................... 30 Points of Interest .................................................................. 30 Navigating with Sight 'N Go ...................................................... 30 Navigating to Your Starting Point During an Activity ................ 30 Navigating to the Starting Point of Your Last Saved Activity .... 30 Marking and Starting Navigation to a Man Overboard Location .................................................................................... 30 Stopping Navigation ................................................................. 30 Map ........................................................................................... 30 Viewing the Map .................................................................. 31 Saving or Navigating to a Location on the Map ................... 31 Navigating with the Around Me Feature .............................. 31 Panning and Zooming the Map ............................................ 31 Map Settings ........................................................................ 31 Altimeter and Barometer ........................................................... 31 Compass ................................................................................... 31 Navigation Settings ................................................................... 31 ii Table of Contents Device Information....................................................... 39 Viewing Device Information ...................................................... 39 Viewing E-label Regulatory and Compliance Information .... 39 Charging the Device ................................................................. 39 Tips for Charging the Device ............................................... 40 Specifications ............................................................................ 40 Forerunner Specifications .................................................... 40 HRM-Pro Specifications ....................................................... 40 HRM-Swim Specifications and HRM-Tri Specifications ....... 40 Device Care .............................................................................. 40 Cleaning the Device ............................................................. 40 Replacing the Heart Rate Monitor Battery ........................... 40 Changing the Bands ................................................................. 40 Troubleshooting........................................................... 41 Product Updates ....................................................................... 41 Setting Up Garmin Express ................................................. 41 Getting More Information .......................................................... 41 Activity Tracking ........................................................................ 41 My daily step count does not appear ................................... 41 My step count does not seem accurate ............................... 41 The step counts on my device and my Garmin Connect account don't match ............................................................. 41 The floors climbed amount does not seem accurate ........... 41 My intensity minutes are flashing ......................................... 42 Acquiring Satellite Signals ........................................................ 42 Improving GPS Satellite Reception ...................................... 42 Restarting the Device ............................................................... 42 Resetting All Default Settings ................................................... 42 Updating the Software Using the Garmin Connect App ........... 42 Updating the Software Using Garmin Express ......................... 42 My Device is in the Wrong Language ....................................... 42 Is my smartphone compatible with my device? ........................ 42 My phone will not connect to the device ................................... 42 Maximizing Battery Life ............................................................. 42 The temperature reading is not accurate .................................. 43 How can I manually pair ANT+ sensors? ................................. 43 Can I use my Bluetooth sensor with my watch? ....................... 43 My music cuts out or my headphones do not stay connected .. 43 Appendix....................................................................... 43 Data Fields ................................................................................ 43 VO2 Max. Standard Ratings ..................................................... 47 FTP Ratings .............................................................................. 48 Wheel Size and Circumference ................................................ 48 Symbol Definitions .................................................................... 48 Index.............................................................................. 49 Customizing Map Features .................................................. 31 Setting Up a Heading Bug ................................................... 31 Setting Navigation Alerts ...................................................... 32 Wireless Sensors ......................................................... 32 Pairing Your Wireless Sensors ................................................. 32 Foot Pod ................................................................................... 32 Going for a Run Using a Foot Pod ....................................... 32 Foot Pod Calibration ............................................................ 32 Improving Foot Pod Calibration ....................................... 32 Calibrating Your Foot Pod Manually .................................... 32 Setting Foot Pod Speed and Distance ................................. 32 Using an Optional Bike Speed or Cadence Sensor .................. 32 Training with Power Meters ...................................................... 33 Using Electronic Shifters ........................................................... 33 Situational Awareness .............................................................. 33 tempe ........................................................................................ 33 Customizing Your Device............................................ 33 Customizing Your Activity List .................................................. 33 Customizing the Widget Loop ................................................... 33 Activities and App Settings ....................................................... 33 Customizing the Data Screens ............................................ 34 Adding a Map to an Activity ................................................. 34 Alerts .................................................................................... 34 Setting an Alert ................................................................ 34 Activity Map Settings ............................................................ 35 Routing Settings ................................................................... 35 Auto Lap ...............................................................................35 Marking Laps by Distance ............................................... 35 Customizing the Lap Alert Message ......................................... 35 Enabling Auto Pause ........................................................... 35 Enabling Auto Climb ............................................................ 35 3D Speed and Distance ....................................................... 36 Using Auto Scroll ................................................................. 36 Changing the GPS Setting ................................................... 36 GPS and Other Satellite Systems ................................... 36 UltraTrac ......................................................................... 36 Power Save Timeout Settings .............................................. 36 Removing an Activity or App ..................................................... 36 GroupTrack Settings ................................................................. 36 Watch Face Settings ................................................................. 36 Customizing the Watch Face ............................................... 36 Sensors Settings ....................................................................... 37 Compass Settings ................................................................ 37 Calibrating the Compass Manually ................................. 37 Setting the North Reference ............................................ 37 Altimeter Settings ................................................................. 37 Calibrating the Barometric Altimeter ............................... 37 Barometer Settings .............................................................. 37 Calibrating the Barometer ............................................... 37 Xero Laser Location Settings ............................................... 37 System Settings ........................................................................ 37 Time Settings ....................................................................... 38 Changing the Backlight Settings .......................................... 38 Customizing the Hot Keys .................................................... 38 Changing the Units of Measure ........................................... 38 Clocks ....................................................................................... 38 Setting an Alarm .................................................................. 38 Deleting an Alarm ................................................................ 38 Starting the Countdown Timer ............................................. 38 Using the Stopwatch ............................................................ 38 Syncing the Time with GPS ................................................. 39 Setting the Time Manually ................................................... 39 VIRB Remote ............................................................................ 39 Controlling a VIRB Action Camera ....................................... 39 Controlling a VIRB Action Camera During an Activity ......... 39 Table of Contents iii Pair the Forerunner device with your smartphone using the Garmin Connect app (Pairing Your Smartphone with Your Device, page 22). Set up the LTE Subscription for your Forerunner device (LTE Connected Features, page 23). Set up safety features (Safety and Tracking Features, Set up music (Music, page 26). Set up WiFi networks (Connecting to a WiFi Network, page 25). page 25). Set up your Garmin Pay wallet (Setting Up Your Garmin Pay Wallet, page 27). 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 24). For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy. Going for a Run The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (Charging the Device, page 39). 1 Select START, and select an activity. 2 Go outside, and wait while the device locates satellites. 3 Select START to start the activity timer. 4 Go for a run. 5 After you complete your run, select STOP to stop the activity timer. 6 Select an option:

Select Resume to restart the activity timer. Select Save to save the run and reset the activity timer. You can select the run to view a summary. Introduction WARNING See the Important Safety and Product Information guide in the product box for product warnings and other important information. Always consult your physician before you begin or modify any exercise program. Device Overview Select to turn the device on. Select to turn the backlight on and off. Hold to view the controls menu. Select to start and stop the activity timer. Select to choose an option or to acknowledge a message. Select to return to the previous screen. Select to record a lap, rest, or transition during an activity. LIGHT START STOP BACK DOWN Select to scroll through the widgets, data screens, options, and settings. Hold to open the music controls (Music, page 26). UP Select to scroll through the widgets, data screens, options, and settings. Hold to view the menu. Hold to manually change sports during an activity. GPS Status and Status Icons The GPS status ring and icons temporarily overlay each data screen. 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. GPS GPS status Battery status Smartphone connection status WiFi technology status LTE status Heart rate status Foot pod status Running Dynamics Pod status Speed and cadence sensor status Bike lights status Bike radar status Extended display mode status Power meter status tempe sensor status VIRB camera status Setting Up Your Watch To take full advantage of the Forerunner features, complete these tasks. Introduction 1 Select Resume Later to suspend the run and continue recording later. Select Lap to mark a lap. Select Discard > Yes to delete the run. 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 32). 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 33). 3 Select an option:

Select an activity from your favorites. Select list.

, and select an activity from the extended activity 4 If the activity requires GPS signals, go outside to an area with a clear view of the sky. 5 Wait until GPS appears. The device is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to your wireless sensors (if required). 6 Select START to start the activity timer. The device records activity data only while the activity timer is running. NOTE: You can hold DOWN while in an activity to open the music controls. Tips for Recording Activities Charge the device before starting an activity (Charging the Device, page 39). Select Select UP or DOWN to view additional data pages. to record laps. Stopping an Activity 1 Press STOP. 2 Select an option:

To resume your activity, select Resume. To save the activity and return to watch mode, select Save > Done. To suspend your activity and resume it at a later time, select Resume Later. To mark a lap, select Lap. To navigate back to the starting point of your activity along the path you traveled, select Back to Start > TracBack. NOTE: This feature is available only for activities that use GPS. To navigate back to the starting point of your activity by the most direct path, select Back to Start > Route. NOTE: This feature is available only for activities that use GPS. To measure the difference between your heart rate at the end of the activity and your heart rate two minutes later, select Recovery HR, and wait while the timer counts down. To discard the activity and return to watch mode, select Discard > Yes. NOTE: After stopping the activity, the device saves it automatically after 30 minutes. Creating a Custom Activity 1 From the watch face, select START > Add. 2 Select an option:

Select Copy Activity to create your custom activity starting from one of your saved activities. Select Other to create a new custom activity. 3 If necessary, select an activity type. 4 Select a name or enter a custom name. Duplicate activity names include a number, for example:

Bike(2). 5 Select an option:

Select an option to customize specific activity settings. For example, you can customize the data screens or auto features. Select Done to save and use the custom activity. 6 Select Yes to add the activity to your list of favorites. Indoor Activities The Forerunner device can be used for training indoors, such as running on an indoor track or using a stationary bike or indoor trainer. GPS is turned off for indoor activities (Activities and App Settings, page 33). When running or walking with GPS turned off, speed, distance, and cadence are calculated using the accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed, distance, and cadence data improves after a few outdoor runs or walks using GPS. TIP: Holding the handrails of the treadmill reduces accuracy. You can use an optional foot pod to record pace, distance, and cadence. When cycling with GPS turned off, speed and distance data are not available unless you have an optional sensor that sends speed and distance data to the device, such as a speed or cadence sensor. Going for a Virtual Run You can pair your Forerunner device with a compatible third-

party app to transmit pace, heart rate, or cadence data. 1 Select START > Virtual Run. 2 On your tablet, laptop, or smartphone, open the Zwift app or another virtual training app. 3 Follow the on-screen instructions to start a running activity and pair the devices. 4 Select START to start the activity timer. 5 After you complete your run, select STOP to stop the activity timer. 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 2), and run at least 1.5 km (1 mi.) on the treadmill. 2 After you complete your run, select STOP. 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 first-

time calibration, select Calibrate & Save > Yes. 4 Check the treadmill display for the distance traveled, and 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. 1 From the watch face, select START > Strength. 2 Activities and Apps The first time you record a strength training activity, you must select which wrist your watch is on. 2 Select START to start the set timer. 3 Start your first set. The device counts your reps. Your rep count appears when you complete at least four reps. TIP: The device can only count reps of a single move for each set. When you want to change moves, you should finish the set and start a new one. 4 Select to finish the set. The watch displays the total reps for the set. After several seconds, the rest timer appears. 5 If necessary, select DOWN and edit the number of reps. TIP: You can also add the weight used for the set. 6 When you are done resting, select 7 Repeat for each strength training set until your activity is to start your next set. complete. 8 After your last set, select START to stop the set timer. 9 Select Save. Tips for Recording Strength Training Activities Do not look at the device while performing reps. You should interact with the device at the beginning and end of each set, and during rests. Focus on your form while performing reps. Perform bodyweight or free weight exercises. Perform reps with a consistent, wide range of motion. Each rep is counted when the arm wearing the device returns to the starting position. NOTE: Leg exercises may not be counted. Turn on automatic set detection to start and stop your sets. Save and send your strength training activity to your Garmin Connect account. You can use the tools in your Garmin Connect account to view and edit activity details. 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 32). 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. 5 Select an option:

Select Free Ride to go for a ride. Select Follow Course to follow a saved course (Courses, page 29). Select Follow Workout to follow a saved workout

(Workouts, page 6). Select Set Power to set the target power value. Select Set Grade to set the simulated grade value. Select Set Resistance to set the resistance force applied by the trainer. 6 Press START to start the activity timer. The trainer increases or decreases resistance based on the elevation information in the course or ride. 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 2). Multisport Triathletes, duathletes, and other multisport competitors can take advantage of the multisport activities, such as Triathlon or Swimrun. During a multisport activity, you can transition between activities and continue to view your total time. For example, you can switch from biking to running and view your total time for biking and running throughout the multisport activity. You can customize a multisport activity, or you can use the default triathlon activity set up for a standard triathlon. Triathlon Training When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment, to time each segment, and to save the activity. 1 Select START > Triathlon. 2 Select START to start the timer. 3 Select at the beginning and end of each transition. The transition feature can be turned on or off for the triathlon activity settings. 4 After you complete your activity, select STOP > Save. Creating a Multisport Activity 1 From the watch face, select START > Add > Multisport. 2 Select a multisport activity type, or enter a custom name. Duplicate activity names include a number. For example, Triathlon(2). 3 Select two or more activities. 4 Select an option:

Select an option to customize specific activity settings. For example, you can select whether to include transitions. Select Done to save and use the multisport activity. 5 Select Yes to add the activity to your list of favorites. Tips for Triathlon Training or Using Multisport Activities Select START to start your first activity. Select to transition to the next activity. If transitions are turned on, the transition time is recorded separately from the activity times. If necessary, select Select UP or DOWN to view additional data pages. to start the next activity. Going for a Track Run Before you go for a track run, make sure you are running on a standard-shape, 400m 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. 9 Select BACK twice to return to the timer page. 10Select START. Activities and Apps 3 11Run around the track. After you run a couple of laps, your device records the track dimensions and calibrates your track distance. 12After you complete your run, select STOP > Save. Tips for Recording a Track Run Wait until the GPS status indicator turns green before starting a track run. During your first run on an unfamiliar track, run for a minimum of 4 laps to calibrate your track distance. You should run slightly past your starting point to complete the lap. Run each lap in the same lane. NOTE: The default Auto Lap distance is 1600 m, or 4 laps around the track. If you are running in a lane other than lane 1, set the lane number in the activity settings. Swimming NOTICE The device is intended for surface swimming. Scuba diving with the device may damage the product and will void the warranty. NOTE: The device is compatible with the HRM-Pro accessory and the HRM-Swim accessory (Chest Heart Rate While Swimming, page 13). 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 34). 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. Going for a Pool Swim 1 Select START > Pool Swim. 2 Select your pool size, or enter a custom size. 3 Select START. The device records swim data only while the activity timer is running. 4 Start your activity. The device automatically records swim intervals and lengths. 5 Select UP or DOWN to view additional data pages (optional). 6 When resting, select 7 Select to restart the activity timer. 8 After you finish the activity, select STOP > Save. to pause the activity timer. Heart Rate While Swimming NOTICE The device is intended for surface swimming. Scuba diving with the device may damage the product and will void the warranty. The device has wrist-based heart rate enabled for swim activities. The device is also compatible with the HRM-Pro, HRM-Swim, and HRM-Tri accessories. If both wrist-based heart rate and chest heart rate data are available, your device uses the chest heart rate data. Distance Recording The Forerunner device measures and records distance by completed pool lengths. The pool size must be correct to display accurate distance (Going for a Pool Swim, page 4). TIP: For accurate results, swim the entire length, and use one stroke for the entire length. Pause the timer when resting. TIP: To help the device count your lengths, use a strong push off the wall and glide before your first stroke. TIP: When doing drills, you must either pause the timer or use the drill logging feature (Training with the Drill Log, page 5). Swim Terminology Length: One trip down the pool. Interval: One or more consecutive lengths. A new interval starts after a rest. Stroke: A stroke is counted every time your arm wearing the device completes a full cycle. Swolf: Your swolf score is the sum of the time for one pool length and the number of strokes for that length. For example, 30 seconds plus 15 strokes equals a swolf score of 45. For open water swimming, swolf is calculated over 25 meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is better. Critical swim speed (CSS): Your CSS is the theoretical speed that you can maintain continuously without exhaustion. You can use your CSS to guide your training pace and monitor your improvement. 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 34). Free Back Freestyle Backstroke Breast Breaststroke Fly Butterfly Mixed More than one stroke type in an interval Drill Used with drill logging (Training with the Drill Log, page 5) Tips for Swimming Activities Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a custom size. The next time you start a pool swimming activity, the device uses this pool size. You can hold settings, and select Pool Size to change the size. to record a rest during pool swimming. The device automatically records swim intervals and lengths for pool swimming.

, select the activity Select Select to record an interval during open water swimming. Resting During Pool Swimming The default rest screen displays two rest timers. It also displays time and distance for the last completed interval. NOTE: Swim data is not recorded during a rest. 1 During your swim activity, select 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). 3 Select

, and continue swimming. 4 Repeat for additional rest intervals. 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. If you rest for more than 15 seconds, the device automatically creates a rest interval. When you resume swimming, the device automatically starts a new swim interval. 4 Activities and Apps You can turn on the auto rest feature in the activity options

(Activities and App Settings, page 33). TIP: For best results using the auto rest feature, minimize your arm motions while resting. If you do not want to use the auto rest feature, you can select to manually mark the beginning and end of each rest interval. 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 3 After you complete a drill interval, select to start the drill timer. The drill timer stops, but the activity timer continues to record the entire swim session. 4 Select a distance for the completed drill. Distance increments are based on the pool size selected for the activity profile. 5 Select an option:

To start another drill interval, select To start a swim interval, select UP or DOWN to return to

. the swim training screens. Skiing and Winter Sports You can add skiing and snowboarding activities to your activity list (Customizing Your Activity List, page 33). You can customize the data screens for each activity (Customizing the Data Screens, page 34). Viewing Your Ski Runs Your device records the details of each downhill skiing or snowboarding run using the auto run feature. This feature is turned on by default for downhill skiing and snowboarding. It automatically records new ski runs based on your movement. The timer pauses when you stop moving downhill and when you are on a chairlift. The timer remains paused during the chairlift ride. You can start moving downhill to restart the timer. You can view run details from the paused screen or while the timer is running. 1 Start a skiing or snowboarding activity. 2 Hold

. 3 Select View Runs. 4 Select UP and DOWN to view details of your last run, your current run, and your total runs. The run screens include time, distance traveled, maximum speed, average speed, and total descent. Cross-Country Skiing Power Data You can use your compatible Forerunner device paired with the HRM-Pro accessory to provide real-time feedback about your cross-country skiing performance. NOTE: The HRM-Pro accessory must be paired to the Forerunner device using ANT technology. If your Forerunner device was packaged with the HRM-Pro accessory, the devices are already paired. Power is the force you generate while skiing. The power output is measured in watts. Factors that affect power include your speed, elevation changes, wind, and snow conditions. You can use power output to measure and improve your skiing performance. NOTE: Skiing power values are generally lower than cycling power values. This is normal and occurs because humans are less efficient at skiing than they are at cycling. It is common for ski power values to be 30 to 40 percent lower than cycling power values at the same training intensity. 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. 5 Press to switch between climbing and descending tracking modes. 6 After your activity is finished, press START to stop the timer. 7 Select Save. Golfing Playing Golf Before you play golf, you should charge the device (Charging the Device, page 39). 1 From the watch face, select START > Golf. 2 Go outside, and wait while the device locates satellites. 3 Select a course from the list of available courses. 4 If necessary, set your driver distance. 5 Select Yes to keep score. 6 Select UP or DOWN to scroll through the holes. The device automatically transitions when you move to the next hole. 7 After you complete your activity, select START > End Round

> Yes. 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 5). 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. 3 Select START. Activities and Apps 5 The distances on the hole information screen are updated to show the new pin location. The pin location is saved for only the current round. 1 From the scorecard, select a hole. 2 Enter the total number of strokes taken, including putts, and press START. Viewing Measured Shots Before the device can automatically detect and measure shots, you must enable scoring. Your device features automatic shot detection and recording. Each time you take a shot along the fairway, the device records your shot distance so you can view it later. TIP: Automatic shot detection works best when you wear the device on your leading wrist and make good contact with the ball. Putts are not detected. 1 While playing golf, select START > Measure Shot. Your last shot distance appears. NOTE: The distance automatically resets when you hit the ball again, putt on the green, or move to the next hole. 2 Select DOWN to view all recorded shot distances. 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. 4 Select UP or DOWN to set the score. Your total score is updated. Updating a Score 1 From the hole information screen, select START >

Scorecard. 2 Select UP or DOWN to scroll through the holes. 3 Select START to select a hole. 4 Select UP or DOWN to change the score for that hole. Your total score is updated. Club Sensors Your device is compatible with Approach CT10 golf club sensors. You can use paired club sensors to automatically track your golf shots, including location, distance, and club type. See the owner's manual for your club sensors for more information

(garmin.com/manuals/ApproachCT10). Using the Golf Odometer You can use the odometer to record the time, distance, and steps traveled. The odometer automatically starts and stops when you start or end a round. 1 Select START > Odometer. 2 If necessary, select Reset to reset the odometer to zero. Enabling Statistics Tracking The Stat Tracking feature enables detailed statistics tracking while playing golf. 1 From the hole information screen, hold 2 Select the activity settings. 3 Select Stat Tracking to enable tracking statistics. Recording Statistics Before you can record statistics, you must enable statistics tracking (Enabling Statistics Tracking, page 6). 3 Set the number of putts taken, and press START. NOTE: The number of putts taken is used for statistics tracking only and does not increase your score. 4 If necessary, select an option:

NOTE: If you are on a par 3 hole, fairway information does not appear. If your ball hit the fairway, select In Fairway. If your ball missed the fairway, select Missed Right or Missed Left. 5 If necessary, enter the number of penalty strokes. 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. 1 From the watch face, hold 2 Select Settings > Audio Prompts. 3 Select an option:

. To hear a prompt for each lap, select Lap Alert. NOTE: The Lap Alert audio prompt is enabled by default. To customize prompts with your pace and speed data, select Pace/Speed Alert. To customize prompts with your heart rate data, select To customize prompts with power data, select Power Heart Rate Alert. Alert. To hear prompts when you start and stop the timer, including the Auto Pause feature, select Timer Events. To hear activity alerts play as an audio prompt, select To hear a sound play right before an audio alert or prompt, Activity Alerts. select Audio Tones. To change the language or the dialect of the voice prompts, select Dialect. Training Workouts You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. During your activity, you can view workout-specific data screens that contain workout step information, such as the workout step distance or average step pace. Your device includes several preloaded workouts for multiple activities. You can create and find more workouts using Garmin Connect, or select a training plan that has built-in workouts and transfer them to your device. You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your device. Following a Workout From Garmin Connect Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 28). 6 Training 1 Select an option:

Open the Garmin Connect app. Go to connect.garmin.com. 2 Select Training > Workouts. 3 Find a workout, or create and save a new workout. 4 Select 5 Follow the on-screen instructions. or Send to Device. Starting a Workout Your device can guide you through multiple steps in a workout. 1 Press START. 2 Select an activity. 3 Hold

. 4 Select Training > Workouts. 5 Select a workout. NOTE: Only workouts that are compatible with the selected activity appear in the list. 6 Select View to view a list of workout steps (optional). TIP: While viewing workout steps, you can press START to view an animation of the selected exercise, if available. 7 Select Do Workout. 8 Press START to start the activity timer. After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data. For strength, yoga, cardio, or Pilates activities, an instructional animation appears. Following a Daily Suggested Workout Before the device can suggest a daily workout, you must have a training status and VO2 max. estimate (Training Status, page 19). 1 From the watch face, select START. 2 Select Run or Bike. The daily suggested workout appears. 3 Select START, and select an option:

To do the workout, select Do Workout. To discard the workout, select Dismiss. To preview the workout steps, select Steps. To update the workout target setting, select Target Type. To turn off future workout notifications, select Disable Prompt. Select Workouts to do workouts downloaded from Garmin Select Training Calendar to do or view your scheduled Connect. workouts. 3 Follow the on-screen instructions. 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. Editing Your Critical Swim Speed Result You can manually edit or enter a new time for your CSS value. 1 From the watch face, select START > Pool Swim > Options

> Critical Swim Speed > Critical Swim Speed. 2 Enter the minutes. 3 Enter the seconds. About the Training Calendar The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the calendar widget. When you select a day in the calendar, you can view or do the workout. The scheduled workout stays on your device whether you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing training calendar. Using Garmin Connect Training Plans Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect, page 28). You can browse your Garmin Connect account to find a training plan, schedule workouts, and send them to your device. 1 Connect the device to your computer. 2 From your Garmin Connect account, select and schedule a training plan. 3 Review the training plan in your calendar. 4 Select

> Send Workouts to Device, and follow the on-

The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max. screen instructions. Turning Daily Suggested Workout Prompts On and Off Daily suggested workouts are recommended based on your previous activities saved to your Garmin Connect account. 1 From the watch face, select START. 2 Select Run or Bike. 3 Hold

. 4 Select Training > Workouts > Today's Suggestion. 5 Select START to disable or enable prompts. Following a Pool Swim Workout Your device can guide you through multiple steps in a swim workout. Creating and sending a pool swim workout is similar to Workouts, page 6 and Following a Workout From Garmin Connect, page 6. 1 From the watch face, select START > Pool Swim > Options Interval Workouts You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance. Creating an Interval Workout 1 From the watch face, select START. 2 Select an activity. 3 Hold

. 4 Select Training > Intervals > Edit > Interval > Type. 5 Select Distance, Time, or Open. TIP: You can create an open-ended interval by selecting the Open option. 6 If necessary, select Duration, enter a distance or time interval value for the workout, and select

> Training. 2 Select an option:

Training 7 Select BACK. 8 Select Rest > Type. 9 Select Distance, Time, or Open. 7 10If necessary, enter a distance or time value for the rest 4 Select Training > Set a Target. 5 Select an option:

interval, and select

. 11Select BACK. 12Select one or more options:

To set the number of repetitions, select Repeat. To add an open-ended warm up to your workout, select target. To add an open-ended cool down to your workout, select Warm Up > On. Cool Down > On. Starting an Interval Workout 1 Press START. 2 Select an activity. 3 Hold

. 4 Select Training > Intervals > Do Workout. 5 Press START to start the activity timer. 6 When your interval workout has a warm up, press begin the first interval. to 7 Follow the on-screen instructions. After you complete all of the intervals, a message appears. Stopping an Interval Workout At any time, select to stop the current interval or rest period and transition to the next interval or rest period. After all intervals and rest periods are complete, select to end the interval workout and transition to a timer that can be used for cool down. At any time, select STOP to stop the activity timer. You can resume the timer or end the interval workout. 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 2). 8 Select UP or DOWN to scroll to the Virtual Partner screen and see who is leading. Setting a Training Target The training target feature works with the Virtual Partner feature so you can train toward a set distance, distance and time, distance and pace, or distance and speed goal. During your training activity, the device gives you real-time feedback about how close you are to achieving your training target. 1 From the watch face, select START. 2 Select an activity. 3 Hold

. Select Distance Only to select a preset distance or enter a custom distance. Select Distance and Time to select a distance and time Select Distance and Pace or Distance and Speed to select a distance and pace or speed target. The training target screen appears and displays your estimated finish time. The estimated finish time is based on your current performance and the time remaining. 6 Select START to start the timer. Cancelling a Training Target 1 During an activity, hold 2 Select Cancel Target > Yes. 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. Select Downloaded to select an activity you downloaded from your Garmin Connect account. 6 Select the activity. The Virtual Partner screen appears indicating your estimated finish time. 7 Select START to start the timer. 8 After you complete your activity, select START > Save. PacePro Training Many runners like to wear a pace band during a race to help achieve their race goal. The PacePro feature allows you to create a custom pace band based on distance and pace or distance and time. You can also create a pace band for a known course to optimize your pace effort based on elevation changes. You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot before you run the course. Creating a PacePro Plan on Your Watch Before you can create a PacePro plan on your watch, you must create a course (Following a Course on Your Device, page 29). 1 From the watch face, select START. 2 Select an outdoor running activity. 3 Hold 4 Select Navigation > Courses. 5 Select a course. 6 Select PacePro > Create New. 7 Select an option:

. Select Goal Pace, and enter your target pace. 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 Training 8 Select START to start the plan. 9 If necessary, select Yes to enable course navigation. 10Select 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. 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. Target split pace Current split pace Completion progress for the split Distance remaining in the split Overall time ahead of or behind your target time Stopping a PacePro Plan 1 Hold 2 Select Stop PacePro > Yes. The device stops the PacePro plan. The activity timer continues running. Personal Records When you complete an activity, the device displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances and longest run, ride, or swim. NOTE: For cycling, personal records also include most ascent and best power (power meter required). Viewing Your Personal Records 1 From the watch face, hold 2 Select History > Records. 3 Select a sport. 4 Select a record. 5 Select View Record. Clearing a Personal Record 1 From the watch face, hold

. 2 Select History > Records. 3 Select a sport. 4 Select a record to delete. 5 Select Clear Record > Yes. Clearing All Personal Records 1 From the watch face, hold 2 Select History > Records. 3 Select a sport. 4 Select Clear All Records > Yes. NOTE: This does not delete any saved activities. The records are deleted for that sport only. NOTE: This does not delete any saved activities. Segments You can send running or cycling segments from your Garmin Connect account to your device. After a segment is saved to your device, you can race a segment, trying to match or exceed your personal record or other participants who have raced the segment. NOTE: When you download a course from your Garmin Connect account, you can download all of the available segments in the course. Strava Segments You can download Strava segments to your Forerunner device. Follow Strava segments to compare your performance with your past rides, friends, and pros who have ridden the same segment. To sign up for a Strava membership, go to the segments widget in your Garmin Connect account. For more information, go to www.strava.com. The information in this manual applies to both Garmin Connect segments and Strava segments. 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. 1 Select START. 2 Select an activity. 3 Go for a run or ride. When you approach a segment, a message appears, and you can race the segment. 4 Start racing the segment. A message appears when the segment is complete. 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. Viewing Segment Details 1 Select START. 2 Select an activity. 3 Hold

. 4 Select Training > Segments. 5 Select a segment. 6 Select an option:

Select Race Times to view the time and average speed or pace for the segment leader. Training 9 Select Map to view the segment on the map. Select Elevation Plot to view an elevation plot of the according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate. 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. 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 Metronome > Status > On. 6 Select an option:

Select Beats Per Minute to enter a value based on the cadence you want to maintain. Select Alert Frequency to customize the frequency of the beats. vibration. Select Sounds to customize the metronome tone and 7 If necessary, select Preview to listen to the metronome feature before you run. 8 Go for a run (Going for a Run, page 1). The metronome starts automatically. Setting Your Heart Rate Zones The device uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the device or using your Garmin Connect account. 1 Hold 2 Select User Profile > Heart Rate. 3 Select Max. HR, and enter your maximum heart rate. You can use the Auto Detect feature to automatically record your maximum heart rate during an activity (Detecting Performance Measurements Automatically, page 17). 4 Select LTHR > Enter Manually, and enter your lactate threshold heart rate. You can perform a guided test to estimate your lactate threshold (Lactate Threshold, page 18). You can use the Auto Detect feature to automatically record your lactate threshold during an activity (Detecting Performance Measurements Automatically, page 17). 5 Select Resting HR, and enter your resting heart rate. You can use the average resting heart rate measured by your device, or you can set a custom resting heart rate. 9 During your run, select UP or DOWN to view the metronome screen. 10If necessary, hold to change the metronome settings. 6 Select Zones > Based On. 7 Select an option:

Select BPM to view and edit the zones in beats per minute. Select %Max. HR to view and edit the zones as a percentage of your maximum heart rate. Select %HRR to view and edit the zones as a percentage of your heart rate reserve (maximum heart rate minus resting heart rate). Select %LTHR to view and edit the zones as a percentage of your lactate threshold heart rate. 8 Select a zone, and enter a value for each zone. 9 Select Add Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional). 10Repeat the steps to add sport heart rate zones (optional). 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 10). 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. Extended Display Mode You can use Extended Display mode to display data screens from your Forerunner device on a compatible Edge device during a ride or triathlon. See your Edge owner's manual for more information. 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. Training in certain heart rate zones can help you improve cardiovascular capacity and strength. If you know your maximum heart rate, you can use the table

(Heart Rate Zone Calculations, page 11) to determine the best heart rate zone for your fitness objectives. If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is 220 minus your age. About Heart Rate Zones Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 10 Training Heart Rate Zone Calculations Zone % of Perceived Exertion Benefits Maximum Heart Rate 5060%

6070%

7080%

8090%

90100%

1 2 3 4 5 Relaxed, easy pace, rhythmic breathing Comfortable pace, slightly deeper breathing, conversation possible Beginning-level aerobic training, reduces stress Basic cardiovascular training, good recovery pace Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training Fast pace and a bit uncomfortable, breathing forceful Sprinting pace, unsustainable for long period of time, labored breathing Improved anaerobic capacity and threshold, improved speed Anaerobic and muscular endurance, increased power Setting Your Cycling Power Zones The values for the zones are default values based on gender, weight, and average ability, and may not match your personal abilities. If you know your functional threshold power (FTP) value, you can enter it and allow the software to calculate your zones automatically. You can manually adjust your zones on the device or using your Garmin Connect account. 1 Hold 2 Select Settings > User Profile > Power Zones > Based On. 3 Select an option:

. Select Watts to view and edit the zones in watts. Select %FTP to view and edit the zones as a percentage of your functional threshold power. 4 Select FTP, and enter your FTP value. 5 Select a zone, and enter a value for each zone. 6 If necessary, select Minimum, and enter a minimum power value. Pausing Your Training Status If you are injured or sick, you can pause your training status. You can continue to record fitness activities, but your training status, training load focus, recovery feedback, and workout recommendations are temporarily disabled. Select an option:

From the training status widget, hold Options > Pause Training Status.

, and select From your Garmin Connect settings, select Performance Stats > Training Status >

> Pause Training Status. TIP: You should sync your device with 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 17). Select an option:

From the training status widget, hold Options > Resume Training Status.

, and select From your Garmin Connect settings, select Performance

> Resume Training Status. Stats > Training Status >

TIP: You should sync your device with your Garmin Connect account. Activity Tracking The activity tracking feature records your daily step count, distance traveled, intensity minutes, floors climbed, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories. The number of steps taken during the day appears on the steps widget. The step count is updated periodically. For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy. Auto Goal Your device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the device shows your progress toward your daily goal

. If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account. Using the Move Alert Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving. After one hour of inactivity, Move! and the red bar appear. Additional segments appear after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on (System Settings, page 37). Go for a short walk (at least a couple of minutes) to reset the move alert. Sleep Tracking While you are sleeping, the device automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account. Sleep statistics include total hours of sleep, sleep levels, and sleep movement. You can view your sleep statistics on your Garmin Connect account. NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using Do Not Disturb Mode, page 11). 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 23). You can view your sleep statistics on your Garmin Connect account. Using Do Not Disturb Mode You can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie. NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the Sleep Time option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 37). 1 Hold LIGHT. 2 Select Do Not Disturb. Activity Tracking 11 Using the Hydration Tracking Widget The hydration tracking widget displays your fluid intake and your daily hydration goal. 1 From the watch face, select UP or DOWN to view the hydration widget. 2 Select START. 3 Select an option:

Select Select a container to increase your fluid intake by the for each serving of fluid you consume. volume of the container. TIP: You can customize your hydration settings, such as units of measure and daily goal, on your Garmin Connect account. Menstrual Cycle Tracking Your menstrual cycle is an important part of your health. You can learn more and set up this feature in the Health Stats settings of the Garmin Connect app. Menstrual cycle tracking and details Physical and emotional symptoms Period and fertility predictions Health and nutrition information NOTE: You can use the Garmin Connect app to add and remove widgets. Heart Rate Features The Forerunner device has a wrist-based heart rate monitor and is also compatible with chest heart rate monitors. You can view heart rate data on the heart rate widget. If both wrist-based heart rate and chest heart rate data are available, your device uses the chest heart rate data. There are several heart rate-related features available in the default widget loop. Your current heart rate in beats per minute (bpm). The widget also displays a graph of your heart rate for the last four hours, highlighting your highest and lowest heart rate. Your current stress level. The device measures your heart rate variability while you are inactive to estimate your stress level. A lower number indicates a lower stress level. Your current Body Battery energy level. The device calculates your current energy reserves based on sleep, stress, and activity data. A higher number indicates a higher energy reserve. The current saturation of oxygen in your blood. Knowing your oxygen saturation can help you determine how your body is adapting to exercise and stress. NOTE: The pulse oximeter sensor is located on the back of the device. 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. Intensity Minutes To improve your health, organizations such as the World Health Organization recommend at least 150 minutes per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity activity, such as running. The device monitors your activity intensity and tracks your time spent participating in moderate to vigorous intensity activities

(heart rate data is required to quantify vigorous intensity). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device adds the amount of moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes are doubled when added. Earning Intensity Minutes Your Forerunner device calculates intensity minutes by comparing your heart rate data to your average resting heart rate. If heart rate is turned off, the device calculates moderate intensity minutes by analyzing your steps per minute. Start a timed activity for the most accurate calculation of Exercise for at least 10 consecutive minutes at a moderate or intensity minutes. vigorous intensity level. resting heart rate. Wear your device all day and night for the most accurate Garmin Move IQ Events The Move IQ feature automatically detects activity patterns, such as walking, running, biking, swimming, and elliptical training, for at least 10 minutes. You can view the event type and duration on your Garmin Connect timeline, but they do not appear in your activities list, snapshots, or newsfeed. For more detail and accuracy, you can record a timed activity on your device.

, and select Settings > Activity Tracking. Activity Tracking Settings Hold Status: Turns off the activity tracking features. Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (System Settings, page 37). Goal Alerts: Allows you to turn on and off goal alerts, or turn them off only during activities. Goal alerts appear for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal. Move IQ: Allows you to turn on and off Move IQ events. Sleep Pulse Ox: Sets your device to record pulse oximeter readings while you are inactive during the day or continuously while you sleep. 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. 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. 12 Heart Rate Features NOTE: The optical sensor is located on the back of the device. See Tips for Erratic Heart Rate Data, page 13 for more information about wrist-based heart rate. See Tips for Erratic Pulse Oximeter Data, page 21 for more information about the pulse oximeter sensor. For more information about accuracy, go to garmin.com

/ataccuracy. For more information about device wear and care, go to www.garmin.com/fitandcare. Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear, you can try these tips. Clean and dry your arm before putting on the device. Avoid wearing sunscreen, lotion, and insect repellent under Avoid scratching the heart rate sensor on the back of the the device. device. Wear the device above your wrist bone. The device should be snug but comfortable. Wait until the Warm up for 5 to 10 minutes and get a heart rate reading icon is solid before starting your activity. before starting your activity. NOTE: In cold environments, warm up indoors. Rinse the device with fresh water after each workout. 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 33). 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. Broadcasting Heart Rate Data to Garmin Devices You can broadcast your heart rate data from your Forerunner device and view it on paired Garmin devices. NOTE: Broadcasting heart rate data decreases battery life. 1 From the heart rate widget, hold 2 Select Heart Rate Options > Broadcast Heart Rate. 3 Press START. The Forerunner device starts broadcasting your heart rate data, and appears. 4 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 STOP from the broadcast heart rate screen. Broadcasting Heart Rate Data During an Activity You can set up your Forerunner device to broadcast your heart rate data automatically when you begin an activity. For example, you can broadcast your heart rate data to an Edge device while cycling, or to a VIRB action camera during an activity. NOTE: Broadcasting heart rate data decreases battery life. 1 From the heart rate widget, hold 2 Select Heart Rate Options > Broadcast During Activity. 3 Begin an activity (Starting an Activity, page 2). The Forerunner device starts broadcasting your heart rate data in the background. NOTE: There is no indication that the device is broadcasting your heart rate data during an activity. 4 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, stop the activity (Stopping an Activity, page 2). 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 2 Select Heart Rate Options > Abnormal Heart Rate Alerts. 3 Select High Alert or Low Alert. 4 Set the heart rate threshold value. Each time your heart rate exceeds or drops below the threshold value, a message appears and the device vibrates. Turning Off the Wrist-based Heart Rate Monitor The default value for the Wrist Heart Rate setting is Auto. The device automatically uses the wrist-based heart rate monitor unless you pair an ANT+ heart rate monitor to the device. NOTE: Disabling the wrist-based heart rate monitor also disables the wrist-based pulse oximeter sensor. You can perform a manual reading from the pulse oximeter widget. 1 From the heart rate widget, hold 2 Select Heart Rate Options > Status > Off. Chest Heart Rate While Swimming The HRM-Pro, HRM-Swim, and HRM-Tri heart rate accessories record and store your heart rate data while you are swimming. To view your heart rate data, you can add heart rate data fields

(Customizing the Data Screens, page 34). NOTE: Chest heart rate data is not visible on compatible Forerunner devices while the heart rate monitor is underwater. You must start a timed activity on your paired Forerunner device to view stored heart rate data later. During rest intervals when out of the water, the heart rate accessory sends your heart rate data to your Forerunner device. Your Forerunner device 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. Heart Rate Features 13 HRM-Pro Accessory The device can record heart rate during your swim (Chest Heart Rate While Swimming, page 13). 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. The loop side. and hook connection should be on your right 4 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. After you put on the heart rate monitor, it is active and sending data. Heart Rate Storage for Timed Activities You can start a timed activity on your paired Forerunner device, and the heart rate monitor records your heart rate data even if you move away from your device. For example, you can record heart rate data during fitness activities or team sports where watches cannot be worn. Your heart rate monitor automatically sends your stored heart rate data to your Forerunner device when you save your activity. Your heart rate monitor must be active and within range (3 m) of the device while data is uploaded. Accessing Stored Heart Rate Data If you save a timed activity before you upload the stored heart rate data, you can download the data from the HRM-Pro accessory. NOTE: Your HRM-Pro accessory stores up to 18 hours of activity history. When the heart rate monitor memory is full, your oldest data is overwritten. 1 Put on the heart rate monitor. 2 From your Garmin device, select the History menu. 3 Select the timed activity you saved while you were wearing the heart rate monitor 4 Select Download HR. 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. Caring for the Heart Rate Monitor NOTICE A buildup of sweat and salt on the strap can decrease the ability of the heart rate monitor to report accurate data. Rinse the heart rate monitor after every use. Hand wash the heart rate monitor after every seven uses or one pool swim, using a tiny amount of mild detergent, such as dishwashing liquid. NOTE: Using too much detergent may damage the heart rate monitor. Do not put the heart rate monitor in a washing machine or dryer. When drying the heart rate monitor, hang it up or lay it flat. Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear, you can try these tips. Reapply water to the electrodes and contact patches (if applicable). Tighten the strap on your chest. Warm up for 5 to 10 minutes. Follow the care instructions (Caring for the Heart Rate Monitor, page 14). Wear a cotton shirt or thoroughly wet both sides of the strap. Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals. Move away from sources that can interfere with your heart rate monitor. Sources of interference may include strong electromagnetic fields, some 2.4 GHz wireless sensors, high-voltage power lines, electric motors, ovens, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points. HRM-Swim Accessory The device can record heart rate during your swim (Chest Heart Rate While Swimming, page 13). Sizing the Heart Rate Monitor Before your first swim, take some time sizing the heart rate monitor. It should be tight enough to stay in place when pushing off the pool wall. Select a strap extender, and attach it to the elastic end of the heart rate monitor. The heart rate monitor comes with three extender straps to fit different chest sizes. TIP: The medium strap extender works for most shirt sizes

(from medium to extra-large). 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. 14 Heart Rate Features 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. It displays the total steps (right and left combined). Vertical oscillation: Vertical oscillation is your bounce while running. It displays the vertical motion of your torso, measured in centimeters. Ground contact time: Ground contact time is the amount of time in each step that you spend on the ground while running. It is measured in milliseconds. NOTE: Ground contact time and balance are not available while walking. Ground contact time balance: Ground contact time balance displays the left/right balance of your ground contact time while running. It displays a percentage. For example, 53.2 with an arrow pointing left or right. Stride length: Stride length is the length of your stride from one footfall to the next. It is measured in meters. Vertical ratio: Vertical ratio is the ratio of vertical oscillation to stride length. It displays a percentage. A lower number typically indicates better running form. 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 32). 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. 4 Scroll to the running dynamics screens to view your metrics. 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-

and loop connection should be on your right side up. The hook 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. 4 Tighten the heart rate monitor so it is snug around your chest, but not restrictive. After you put on the heart rate monitor, it is active, storing, and sending data. Tips for Using the HRM-Swim Accessory Adjust the tightness of the heart rate monitor and strap extender if the heart rate monitor slides down your chest when pushing off the pool wall. Stand up between intervals so that the heart rate monitor is out of the water to see your heart rate data. Data Storage The heart rate monitor can store up to 20 hours of data in a single activity. When the heart rate monitor memory is full, your oldest data is overwritten. You can start a timed activity on your paired Forerunner device, and the heart rate monitor records your heart rate data even if you move away from your device. For example, you can record heart rate data during fitness activities or team sports where watches cannot be worn. Your heart rate monitor automatically sends your stored heart rate data to your Forerunner device when you save your activity. Your heart rate monitor must be active and within range (3 m) of the device while data is uploaded. HRM-Tri Accessory The HRM-Swim section of this manual explains recording heart rate during your swim (Chest Heart Rate While Swimming, page 13). 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 5 If necessary, hold UP to edit how the running dynamics data appears. 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. The data values in the red or orange zones are typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and Heart Rate Features 15 higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height. Go to www.garmin.com/performance-data/running/ for more information on running dynamics. For additional theories and interpretations of running dynamics data, you can search reputable running publications and websites. Color Zone Percentile in Zone Cadence Range Ground Contact Time Range Purple

>95 Blue 7095 Green 3069 Orange 529 Red

<5

>183 spm

<218 ms 174183 spm 218248 ms 164173 spm 249277 ms 153163 spm 278308 ms

<153 spm

>308 ms 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. If your data screen displays both numbers, for example 4852, 48% is the left foot and 52% is the right foot. Color Zone Symmetry Percent of Other Runners Red Orange Green Orange Red Poor 5%

Fair 25%

Good 40%

Fair 25%

Poor 5%

Ground Contact Time Balance >52.2% L 50.852.2% L 50.7% L50.7% R 50.852.2% R >52.2% R While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with certain runners. For many runners, ground contact time balance tends to deviate further from 5050 when running up or down hills. Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides. You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run. As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your running form. 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 Vertical Oscillation Range at Vertical Ratio at Chest Vertical Ratio at Waist Vertical Oscillation Range at Waist Purple

>95 Blue 7095 Green 3069 Orange 529 Red

<5 Chest

<6.4 cm 6.48.1 cm 8.29.7 cm 9.811.5 cm

>11.5 cm

<6.8 cm 6.88.9 cm 9.010.9 cm 11.013.0 cm

>13.0 cm

<6.1%

6.17.4%

7.58.6%

8.710.1%

>10.1%

<6.5%

6.58.3%

8.410.0%

10.111.9%

>11.9%

Tips for Missing Running Dynamics Data If running dynamics data does not appear, you can try these tips. Make sure you have a running dynamics accessory, such as the HRM-Pro accessory. Accessories with running dynamics have module. on the front of the Pair the running dynamics accessory with your Forerunner device again, according to the instructions. If you are using the HRM-Pro accessory, pair it with your Forerunner device using ANT+ technology, rather than Bluetooth technology. If the running dynamics data display shows only zeros, make sure the accessory is worn right-side up. NOTE: Ground contact time and balance appears only while running. It is not calculated while walking. 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/. NOTE: The estimates may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance. VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. Predicted race times: Your device uses the VO2 max. estimate and your training history to provide a target race time based on your current state of fitness. HRV stress test: The heart rate variability (HRV) stress test requires a Garmin chest heart rate monitor. The device records your heart rate variability while standing still for 3 minutes. It provides your overall stress level. The scale is 1 to 100, and a lower score indicates a lower stress level. Performance condition: Your performance condition is a real-

time assessment after 6 to 20 minutes of activity. It can be added as a data field so you can view your performance condition during the rest of your activity. It compares your real-time condition to your average fitness level. Functional threshold power (FTP): The device uses your user profile information from the initial setup to estimate your FTP. For a more accurate rating, you can conduct a guided test. Lactate threshold: Lactate threshold requires a chest heart rate monitor. Lactate threshold is the point where your muscles 16 Heart Rate Features start to rapidly fatigue. Your device measures your lactate threshold level using heart rate data and pace. Turning Off Performance Notifications Some performance notifications appear upon completion of your activity. Some performance notifications appear during an activity or when you achieve a new performance measurement, such as a new VO2 max. estimate. You can turn off the performance condition feature to avoid some of these notifications. 1 From the watch face, hold 2 Select Settings > Physiological Metrics > Performance

. Condition. Detecting Performance Measurements Automatically The Auto Detect feature is turned on by default. The device can automatically detect your maximum heart rate, and lactate 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 Detect. 3 Select an option. Syncing Activities and Performance Measurements You can sync activities, personal records, and performance measurements from other Garmin devices to your Forerunner device using your Garmin Connect account. This allows your device to more accurately reflect your training status and fitness. For example, you can record a ride with an Edge device, and view your activity details and overall training load on your Forerunner device. 1 From the watch face, hold 2 Select Settings > Physiological Metrics > TrueUp. When you sync your device with your smartphone, recent activities, personal records, and performance measurements from your other Garmin devices appear on your Forerunner device. 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. You must run either outside with GPS or ride with a compatible power meter at a moderate level of intensity for several minutes to get an accurate VO2 max. estimate. On the device, your VO2 max. estimate appears as a number, description, and position on the color gauge. On your Garmin Connect account, you can view additional details about your VO2 max. estimate, including your fitness age. Your fitness age gives you an idea of how your fitness compares with a person of the same gender and different age. As you exercise, your fitness age can decrease over time. Purple Blue Green Orange Red Superior Excellent Good Fair Poor VO2 max. data is provided by FirstBeat. VO2 max. analysis is provided with permission from The Cooper Institute. For more information, see the appendix (VO2 Max. Standard Ratings, page 47), and go to www.CooperInstitute.org. Getting Your VO2 Max. Estimate for Running This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest heart rate monitor, you must put it on and pair it with your device (Pairing Your Wireless Sensors, page 32). If your Forerunner device was packaged with a heart rate monitor, the devices are already paired. For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 10), and set your maximum heart rate (Setting Your Heart Rate Zones, page 10). The estimate may seem inaccurate at first. The device requires a few runs to learn about your running performance. 1 Run for at least 10 minutes outdoors. 2 After your run, select Save. 3 Select UP or DOWN to scroll through the performance measurements. TIP: You can select START to view additional information. 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 32). 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. For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 10) and set your maximum heart rate (Setting Your Heart Rate Zones, page 10). The estimate may seem inaccurate at first. The device requires a few rides to learn about your cycling performance. 1 Ride at a steady, high intensity for at least 20 minutes. 2 After your ride, select Save. 3 Select UP or DOWN to scroll through the performance measurements. TIP: You can select START to view additional information. Heat and Altitude Performance Acclimation Environmental factors such as high temperature and altitude impact your training and performance. For example, high altitude training can have a positive impact on your fitness, but you may notice a temporary VO2 max. decline while exposed to high altitudes. Your Forerunner device provides acclimation notifications and corrections to your VO2 max. estimate and training status when the temperature is above 22C (72F) and when the altitude is above 800 m (2625 ft.). You can keep track of your heat and altitude acclimation in the training status widget. Heart Rate Features 17 NOTE: The heat acclimation feature is available only for GPS activities and requires weather data from your connected smartphone. Training Effect Aerobic Benefit Anaerobic Benefit From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness. Viewing Your Predicted Race Times For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 10), and set your maximum heart rate (Setting Your Heart Rate Zones, page 10). Your device uses the VO2 max. estimate (About VO2 Max. Estimates, page 17) 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. TIP: If you have more than one Garmin device, you can enable the Physio TrueUp feature, which allows your device to sync activities, history, and data from other devices (Syncing Activities and Performance Measurements, page 17). 1 From the watch face, select UP or DOWN to view the performance widget. 2 Select START to scroll through the performance measurements. Your projected race times appear for 5K, 10K, half marathon, and marathon distances. NOTE: The projections may seem inaccurate at first. The device requires a few runs to learn about your running performance. About Training Effect Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates 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 20). Each feedback phrase, for example, "Highly Impacting VO2 Max." has a corresponding description in your Garmin Connect activity details. Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level. Your excess post-exercise oxygen consumption (EPOC) accumulated during exercise is mapped to a range of values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts involving longer intervals (>180 sec) have a positive impact on your aerobic metabolism and result in an improved aerobic Training Effect. Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the type of activity. Repeated high-

intensity intervals of 10 to 120 seconds have a highly beneficial impact on your anaerobic capability and result in an improved anaerobic Training Effect. You can add Aerobic Training Effect and Anaerobic Training Effect as data fields to one of your training screens to monitor your numbers throughout the activity. Training Effect Aerobic Benefit Anaerobic Benefit From 0.0 to 0.9 No benefit. From 1.0 to 1.9 Minor benefit. No benefit. Minor benefit. From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness. From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness. 5.0 Overreaching and potentially harmful without enough recovery time. Overreaching and potentially harmful without enough recovery time. Training Effect technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to www.firstbeat.com. 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. After the first 6 to 20 minutes of your activity, the device displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and capable of a good run or ride. You can add performance condition as a data field to one of your training screens to monitor your ability throughout the activity. Performance condition can also be an indicator of fatigue level, especially at the end of a long training run or ride. NOTE: The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max. estimate and learn about your running or riding ability (About VO2 Max. Estimates, page 17). Viewing Your Performance Condition This feature requires wrist-based heart rate or a compatible chest heart rate monitor. 1 Add Performance Condition to a data screen (Customizing the Data Screens, page 34). 2 Go for a run or ride. After 6 to 20 minutes, your performance condition appears. 3 Scroll to the data screen to view your performance condition throughout the run or ride. Lactate Threshold Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream. In running, it is the estimated level of effort or pace. When a runner exceeds the threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at approximately 90%

of their maximum heart rate and between 10k and half-marathon race pace. For average runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate threshold can help you determine how hard to train or when to push yourself during a race. If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (Setting Your Heart Rate Zones, page 10). Performing a Guided Test to Determine Your Lactate Threshold This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put on a heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 32). The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your lactate threshold. The device will automatically detect your lactate threshold during runs at a steady, high intensity with heart rate. TIP: The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value and VO2 max. estimate. If you are having trouble getting a lactate 18 Heart Rate Features threshold estimate, try manually lowering your maximum heart rate value. 1 From the watch face, select START. 2 Select an outdoor running activity. GPS is required to complete the test. 3 Hold 4 Select Training > Lactate Threshold Guided Test. 5 Start the timer, and follow the on-screen instructions. After you begin your run, the device displays each step duration, the target, and current heart rate data. A message appears when the test is complete. 6 After you complete the guided test, stop the timer and save the activity. If this is your first lactate threshold estimate, the device prompts you to update your heart rate zones based on your lactate threshold heart rate. For each additional lactate threshold estimate, the device prompts you to accept or decline the estimate. 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 32), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 17). The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your FTP. The device will automatically detect your FTP during rides at a steady, high intensity with heart rate and power. 1 Select UP or DOWN to view the performance widget. 2 Select START to scroll through the performance measurements. 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 Blue Green Orange Red Superior Excellent Good Fair Untrained For more information, see the appendix (FTP Ratings, page 48). 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. Conducting an FTP Test Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart rate monitor and a power meter with your device (Pairing Your Wireless Sensors, page 32), and you must get your VO2 max. estimate

(Getting Your VO2 Max. Estimate for Cycling, page 17). NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete. Choose a practical and mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial. 1 From the watch face, select START. 2 Select a cycling activity. 3 Hold 4 Select Training > FTP Guided Test. 5 Follow the on-screen instructions. After you begin your ride, the device displays each step duration, the target, and current power data. A message appears when the test is complete. 6 After you complete the guided test, complete the cool down, stop the timer, and save the activity. Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. 7 Select an option:

Select Accept to save the new FTP. Select Decline to keep your current 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. The device requires you to complete a few activities to learn about your performance. Training status: Training status shows you how your training affects your fitness and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period. VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. Your device displays heat and altitude corrected VO2 max. values when you are acclimating to high heat environemnts or high altitude. Training load: Training load is the sum of your excess post-

exercise oxygen consumption (EPOC) over the last 7 days. EPOC is an estimate of how much energy it takes for your body to recover after exercise. Training load focus: Your device analyzes and distributes your training load into different categories based on the intensity and structure of each activity recorded. Training load focus includes the total load accumulated per category, and the focus of the training. Your device displays your load distribution over the last 4 weeks. Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for the next hard workout. 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. You should plan ahead, since this peak state can only be maintained for a short time. Heart Rate Features 19 Productive: Your current training load is moving your fitness Below targets: Your training load is lower than optimal in all level and performance in the right direction. You should plan recovery periods into your training to maintain your fitness level. Maintaining: Your current training load is enough to maintain your fitness level. To see improvement, try adding more variety to your workouts or increasing your training volume. Recovery: Your lighter training load is allowing your body to recover, which is essential during extended periods of hard training. You can return to a higher training load when you feel ready. Unproductive: Your training load is at a good level, but your fitness is decreasing. Your body may be struggling to recover, so you should pay attention to your overall health including stress, nutrition, and rest. Detraining: Detraining occurs when you are training much less than usual for a week or more, and it is affecting your fitness level. You can try increasing your training load to see improvement. Overreaching: Your training load is very high and counterproductive. Your body needs a rest. You should give yourself time to recover by adding lighter training to your schedule. No Status: The device needs one or two weeks of training history, including activities with VO2 max. results from running or cycling, to determine your training status. Tips for Getting Your Training Status The training status feature depends on updated assessments of your fitness level, including at least two VO2 max. measurements per week. Your VO2 max. estimate is updated after outdoor runs or rides with power during which your heart rate reached at least 70% of your maximum heart rate for several minutes. The trail run and indoor run activities do not 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. Record all of your fitness activities on this device, or enable the Physio TrueUp feature, allowing your device to learn about your performance (Syncing Activities and Performance Measurements, page 17). Training Load Training load is a measurement of your training volume over the last seven days. It is the sum of your excess post-exercise oxygen consumption (EPOC) measurements for the last seven days. The gauge indicates whether your current load is low, high, or within the optimal range to maintain or improve your fitness level. The optimal range is determined based on your individual fitness level and training history. The range adjusts as your training time and intensity increase or decrease. 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. After 4 weeks of training history, your training load estimate will have more detailed target information to help you balance your training activities. intensity categories. Try increasing the duration or frequency of your workouts. Low aerobic shortage: Try adding more low aerobic activities to provide recovery and balance for your higher intensity activities. High aerobic shortage: Try adding more high aerobic activities to help improve your lactate threshold and VO2 max. over time. Anaerobic shortage: Try adding a few more intense, anaerobic activities to improve your speed and anaerobic capacity over time. Balanced: Your training load is balanced and provides all-

around fitness benefits as you continue training. Low aerobic focus: Your training load is mostly low aerobic activity. This provides a solid foundation and prepares you for adding more intense workouts. High aerobic focus: Your training load is mostly high aerobic activity. These activities help to improve lactate threshold, VO2 max., and endurance. Anaerobic focus: Your training load is mostly intense activity. This leads to rapid fitness gains, but should be balanced with low aerobic activities. Above targets: Your training load is higher than optimal, and you should consider scaling back the duration and frequency of your workouts. Recovery Time You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance. The recovery time appears immediately following an activity. The time counts down until it is optimal for you to attempt another hard workout. The device updates your recovery time throughout the day based on changes in sleep, stress, relaxation, and physical activity. Viewing Your Recovery Time For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 10), and set your maximum heart rate (Setting Your Heart Rate Zones, page 10). 1 Go for a run. 2 After your run, select Save. The recovery time appears. The maximum time is 4 days. NOTE: From the watch face, you can select UP or DOWN to view the training status widget, and select START to scroll through the metrics to view your recovery time. Recovery Heart Rate If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run, you stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to cardiac health. Higher numbers generally indicate healthier hearts. TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart rate value. 20 Heart Rate Features 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 21). You can also turn on all-day readings (Turning On All-Day Acclimation Mode, page 21). When you remain motionless, your device analyzes your oxygen saturation and your elevation. The elevation profile helps indicate how your pulse oximeter readings are changing, relative to your to elevation. On the device, your pulse oximeter reading appears as an oxygen saturation percentage and color on the graph. On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including trends over multiple days. For more information about pulse oximeter accuracy, go to garmin.com/ataccuracy. The elevation scale. A graph of your average oxygen saturation readings for the last 24 hours. 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. NOTE: The first time you view the pulse oximeter widget, the device must acquire satellite signals to determine your elevation. You should go outside, and wait while the device locates satellites. 1 While you are sitting or inactive, press UP or DOWN to view the pulse oximeter widget. 2 Press START to view widget details and begin a pulse oximeter reading. 3 Remain motionless for up to 30 seconds. NOTE: If you are too active for the watch to get a pulse oximeter reading, a message appears instead of a percentage. You can check again after several minutes of inactivity. For best results, hold the arm wearing the device at heart level while the device reads your blood oxygen saturation. 4 Press DOWN to view a graph of your pulse oximeter readings for the last seven days. 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. The device automatically analyzes your oxygen saturation throughout the day, when you are not moving. NOTE: Turning on all-day acclimation mode decreases battery life. Tips for Erratic Pulse Oximeter Data If the pulse oximeter data is erratic or does not appear, you can try these tips. Remain motionless while the device reads your blood oxygen saturation. Wear the device above your wrist bone. The device should be snug but comfortable. Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation. Use a silicone band. Clean and dry your arm before putting on the device. Avoid wearing sunscreen, lotion, and insect repellent under the device. Avoid scratching the optical sensor on the back of the device. Rinse the device with fresh water after each workout. Viewing Your Heart Rate Variability Stress Score Before you can perform the heart rate variability (HRV) stress test, you must put on a Garmin chest heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 32). Your HRV stress score is the result of a three-minute test performed while standing still, where the Forerunner device analyzes heart rate variability to determine your overall stress. Training, sleep, nutrition, and general life stress all impact how you perform. The stress score range is 1 to 100, where 1 is a very low stress state, and 100 is a very high stress state. Knowing your stress score can help you decide if your body is ready for a tough training run or yoga. TIP: Garmin recommends that you measure your stress score before you exercise, at approximately the same time, and under the same conditions every day. You can view previous results on your Garmin Connect account. 1 Select START > DOWN > HRV Stress > START. 2 Follow the onscreen instructions. Using the Stress Level Widget The stress level widget displays your current stress level and a graph of your stress level for the last several hours. It can also guide you through a breathing activity to help you relax

(Customizing the Widget Loop, page 33). 1 While you are sitting or inactive, select UP or DOWN to view the stress level widget. 2 Select START. 3 Select an option:

Select DOWN to view additional details. TIP: Blue bars indicate periods of rest. Yellow bars indicate periods of stress. Gray bars indicate times when you were too active to determine your stress level. Select START > DOWN to start a relaxation activity. Heart Rate Features 21 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. You can sync your device with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and additional details (Tips for Improved Body Battery Data, page 22). Viewing the Body Battery Widget The Body Battery widget displays your current Body Battery level and a graph of your Body Battery level for the last several hours. 1 Press UP or DOWN to view the Body Battery widget. NOTE: You may need to add the widget to your widget loop

(Customizing the Widget Loop, page 33). 2 Press START to view a graph of your body battery level since midnight. 3 Press DOWN to view a combined graph of your Body Battery and stress levels. Blue bars indicate periods of rest. Orange bars indicate periods of stress. Gray bars indicate times when you were too active to determine your stress level. 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. 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. TIP: You can hold LIGHT, and select to manually enter pairing mode. 4 Select an option to add your device to your Garmin Connect account:

If this is the first time you are pairing a device with the Garmin Connect app, follow the on-screen instructions. If you already paired another device with the Garmin Connect app, from the menu, select Garmin or Devices > Add Device, and follow the on-screen instructions. Tips for Existing Garmin Connect Users 1 From the Garmin Connect app, select or 2 Select Garmin Devices > Add Device. Enabling Bluetooth Notifications Before you can enable notifications, you must pair the Forerunner device with a compatible mobile device (Pairing Your Smartphone with Your Device, page 22). 1 Hold 2 Select Settings > Connectivity > Phone > Smart

. Notifications > Status > On. 3 Select During Activity. 4 Select a notification preference. 5 Select a sound preference. 6 Select Not During Activity. 7 Select a notification preference. 8 Select a sound preference. 9 Select Privacy. 10Select a privacy preference. 11Select Timeout. 12Select the amount of time the alert for a new notification appears on the screen. 13Select Signature to add a signature to your text message replies. Viewing Notifications 1 From the watch face, select UP or DOWN to view the notifications widget. 2 Select START. 3 Select a notification. 4 Select DOWN to clear the notification. 5 Select BACK to return to the previous screen. 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. During an audio prompt, the Garmin Connect app mutes the primary audio of the smartphone to play the announcement. You can customize the volume levels on the Garmin Connect app. NOTE: If you have a Forerunner device, you can enable audio prompts on the device through your connected headphones, without using a connected smartphone (Playing Audio Prompts During Your Activity, page 6). NOTE: The Lap Alert audio prompt is enabled by default. 1 From the Garmin Connect app, select or

. 22 Smart Features 2 Select Garmin Devices. 3 Select your device. 4 Select Activity Options > Audio Prompts. Managing Notifications You can use your compatible smartphone to manage notifications that appear on your Forerunner device. Select an option:

If you are using an iPhone device, go to the iOS notifications settings to select the items to show on the device. If you are using an Android smartphone, from the Garmin Connect app, select Settings > Notifications. Turning Off the Bluetooth Smartphone Connection 1 Hold LIGHT to view the controls menu. 2 Select to turn off the Bluetooth smartphone connection on your Forerunner device. Refer to the owner's manual for your mobile device to turn off Bluetooth wireless technology on your mobile device. Turning On and Off Smartphone Connection Alerts You can set the Forerunner device to alert you when your paired smartphone connects and disconnects using Bluetooth technology. NOTE: Smartphone connection alerts are turned off by default. 1 Hold 2 Select Settings > Connectivity > Phone > Connected

. Alerts. Bluetooth Connected Features The Forerunner device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app. Activity uploads Audio prompts Assistance Connect IQ Find my phone Find my watch GroupTrack LiveTrack Live Event Sharing Music controls Phone notifications Social media interactions Software updates Weather updates Workout, course, and PacePro downloads Incident detection Manually Syncing Data with Garmin Connect 1 Hold LIGHT to view the controls menu. 2 Select

. Locating a Lost Mobile Device You can use this feature to help locate a lost mobile device that is paired using Bluetooth wireless technology and currently within range. 1 Hold LIGHT to view the controls menu. 2 Select Find My Phone. The Forerunner device begins searching for your paired mobile device. An audible alert sounds on your mobile device, and the Bluetooth signal strength displays on the Forerunner device screen. The Bluetooth signal strength increases as you move closer to your mobile device. 3 Select BACK to stop searching. LTE Connected Features This Forerunner device has certain features that require an LTE Subscription and must be set up using the Garmin Connect app. For subscription information, go to garmin.com/subscriptions. Assistance Plus Assistance LiveTrack Live Event Sharing Spectator messages Incident detection 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 33). ABC: Displays combined altimeter, barometer, and compass information. 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. Calories: Displays your calorie information for the current day. Compass: Displays an electronic compass. Device Usage: Displays the current software version and device usage statistics. Dog tracking: Displays your dog's location information when you have a compatible dog tracking device paired with your Forerunner device. Floors climbed: Tracks your floors climbed and progress toward your goal. Garmin coach: Displays scheduled workouts when you select a Garmin coach training plan in your Garmin Connect account. Golf: Displays golf scores and statistics for your last round. Health stats: Displays a dynamic summary of your current health statistics. The measurements includes heart rate, Body Battery level, stress, and more. Heart rate: Displays your current heart rate in beats per minute

(bpm) and a graph of your average resting heart rate (RHR). History: Displays your activity history and a graph of your recorded activities. Hydration: Allows you to track the amount of water you consume and the progress toward your daily goal. Intensity minutes: Tracks your time spent participating in moderate to vigorous activities, your weekly intensity minutes goal, and progress toward your goal. inReach controls: Allows you to send messages on your paired inReach device. Last activity: Displays a brief summary of your last recorded activity, such as your last run, last ride, or last swim. Menstrual cycle tracking: Displays your current cycle. You can view and log your daily symptoms. Music controls: Provides music player controls for your smartphone or on-device music. Smart Features 23 Training status: Displays your current training status and the controls menu. Pulse oximeter: Allows you to take a manual pulse oximeter 2 Select UP or DOWN to scroll through the options. My day: Displays a dynamic summary of your activity today. The metrics include timed activities, intensity minutes, floors climbed, steps, calories burned, and more. Notifications: Alerts you to incoming calls, texts, social network updates, and more, based on your smartphone notification settings. Performance: Displays performance measurements that help you track and understand your training activities and race performances. reading. Respiration: Your current respiration rate in breaths per minute and seven-day average. You can do a breathing activity to help you relax. Steps: Tracks your daily step count, step goal, and data for previous days. Stress: Displays your current stress level and a graph of your stress level. You can do a breathing activity to help you relax. Sunrise and sunset: Displays sunrise, sunset, and civil twilight times. training load, which shows you how your training affects your fitness level and performance. VIRB controls: Provides camera controls when you have a VIRB device paired with your Forerunner device. Weather: Displays the current temperature and weather forecast. Xero device: Displays laser location information when you have a compatible Xero device paired with your Forerunner device. 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. About My Day The My Day widget is a daily snapshot of your activity. This is a dynamic summary that updates throughout the day. As soon as you climb a flight of stairs or record an activity, it appears in the widget. The metrics include recorded activities, intensity minutes for the week, floors climbed, steps, calories burned, and more. You can select START to view additional metrics. Viewing the Controls Menu The controls menu contains options, such as turning on the assistance feature (Safety and Tracking Features, page 25), locking the keys, and turning the device off. You can also open the Garmin Pay wallet. NOTE: You can add, reorder, and remove the options in the controls menu. 1 From any screen, hold LIGHT. Customizing the Controls Menu You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing the Controls Menu, page 24). 1 Hold

. 2 Select Controls. 3 Select a shortcut to customize. 4 Select an option:

Select Reorder to change the location of the shortcut in Select Remove to remove the shortcut from the controls 5 If necessary, select Add New to add an additional shortcut to menu. the controls menu. 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. Connect IQ Features You can add Connect IQ features to your watch from Garmin and other providers using the Connect IQ app. You can customize your device with watch faces, data fields, widgets, and device apps. Watch Faces: Allow you to customize the appearance of the clock. Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways. You can add Connect IQ data fields to built-in features and pages. Widgets: Provide information at a glance, including sensor data and notifications. Device Apps: Add interactive features to your watch, such as new outdoor and fitness activity types. Downloading Connect IQ Features Using Your Computer 1 Connect the device to your computer using a USB cable. 2 Go to apps.garmin.com, and sign in. 3 Select a Connect IQ feature, and download it. 4 Follow the on-screen instructions. 24 Smart Features WiFi Connected Features Activity uploads to your Garmin Connect account:

Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity. Audio content: Allows you to sync audio content from third-

party providers. Live Event Sharing: Allows you to send messages to friends and family during an event, providing real-time updates. NOTE: This feature is available only if your device is connected to an Android smartphone. GroupTrack: Allows you to keep track of your connections using LiveTrack directly on screen and in real time. Software updates: Your device downloads and installs the latest software update automatically when a WiFi connection is available. Workouts and training plans: You can browse for and select workouts and training plans on the Garmin Connect site. The next time your device has a WiFi connection, the files are wirelessly sent to your device. Connecting to a WiFi Network You must connect your device to the Garmin Connect app on your smartphone or to the Garmin Express application on your computer before you can connect to a WiFi network. 1 Hold 2 Select Settings > Connectivity > Wi-Fi > My Networks >

. Add Network. The device displays a list of nearby WiFi networks. 3 Select a network. 4 If necessary, enter the password for the network. The device connects to the network, and the network is added to the list of saved networks. The device reconnects to this network automatically when it is within range. Safety and Tracking Features CAUTION All of the safety and tracking features must be set up using the Garmin Connect app. The LTE Subscription 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. Assistance, incident detection, and LiveTrack are available when your Forerunner device is connected to the Garmin Connect app using Bluetooth technology, or when you obtain the LTE Subscription. For more information about safety and tracking features, go to www.garmin.com/safety. Assistance Plus: If you have an active LTE Subscription, are within an LTE network coverage area, and Assistance Plus is enabled, your Forerunner device can contact the Garmin International Emergency Response Coordination Center

(IERCC) team if an incident is detected or if you need emergency assistance. A Garmin IERCC team member will attempt to contact emergency services on your behalf and may contact one or more of your emergency contacts. Assistance: If an incident is detected or if you need assistance, your Forerunner device can send an automated message with your name, LiveTrack link, and GPS location to your emergency contacts. Assistance does not contact the Garmin IERCC team or emergency services on your behalf. Incident Detection: When the Forerunner device detects an incident during an outdoor walk, run, or bike activity, the device automatically starts an Assistance Plus or assistance request. LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite followers using email or social media, allowing them to view your live data on a web page. Adding Emergency Contacts Emergency contact phone numbers are used for the safety and tracking features. 1 From the Garmin Connect app, select 2 Select Safety & Tracking > Safety Features > Add or

. Emergency Contact. 3 Follow the on-screen instructions. Requesting Assistance Before you can request assistance or Assistance Plus, you must set up the safety and tracking features (Safety and Tracking Features, page 25). 1 Hold the 2 When you feel three vibrations, release the key to activate key. the assistance feature. The countdown screen appears. TIP: You can select Cancel before the countdown is complete to cancel the message. Turning Incident Detection On and Off 1 From the watch face, hold

. 2 Select Settings > Safety & Tracking > Incident Detection. 3 Select an activity. NOTE: Incident detection is available only for outdoor walk, run, and bike activities. When an incident is detected by your Forerunner device with GPS enabled, the Garmin Connect app can send an automated text message and email with your name and GPS location to your emergency contacts. A message appears indicating your contacts will be informed after 30 seconds have elapsed. You can select Cancel before the countdown is complete to cancel the message. Starting a GroupTrack Session Before you can start a GroupTrack session, you must have a Garmin Connect account, a compatible smartphone, and the Garmin Connect app. These instructions are for starting a GroupTrack session with Forerunner devices. If your connections have other compatible devices, you can see them on the map. The other devices may not be able to display GroupTrack riders on the map. 1 Go outside, and turn on the Forerunner device. 2 Pair your smartphone with the Forerunner device (Pairing Your Smartphone with Your Device, page 22). 3 On the Forerunner device, hold

, and select Settings >

Safety & Tracking > GroupTrack > Show on Map to enable viewing connections on the map screen. 4 In the Garmin Connect app, from the settings menu, select Safety & Tracking > LiveTrack >

GroupTrack.

> Settings >

5 Select Visible to > All Connections. 6 Select Start LiveTrack. 7 On the Forerunner device, start an activity. 8 Scroll to the map to view your connections. TIP: From the map, you can hold Connections to view distance, direction, and pace or speed information for other connections in the GroupTrack session. and select Nearby Safety and Tracking Features 25 Tips for GroupTrack Sessions The GroupTrack feature allows you to keep track of other connections in your group using LiveTrack directly on the screen. All members of the group must be your connections in your Garmin Connect account. Start your activity outside using GPS. Pair your Forerunner device with your smartphone using Bluetooth technology. In the Garmin Connect app, from the settings menu, select Connections to update the list of connections for your GroupTrack session. Make sure all of your connections pair to their smartphones and start a LiveTrack session in the Garmin Connect app. Make sure all your connections are in range (40 km or 25 mi.). 5 Select a playlist or other item to download to the device. NOTE: Downloading audio content can drain the battery. You may need to connect the device to an external power source if the remaining battery life is insufficient. The selected playlists and other items are downloaded to the device. 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 During a GroupTrack session, scroll to the map to view your connections (Adding a Map to an Activity, page 34). cable. Music You can download audio content to your device, so you can listen when your smartphone is not nearby. The Garmin Connect app and Garmin Express application allow you to download audio content from a third-party provider or your computer. You can use the music controls to control music playback on your smartphone or to play music stored on your device. To listen to audio content stored on your device, you must connect headphones with Bluetooth technology. Connecting to a Third-Party Provider Before you can download music or other audio files to your watch from a supported third-party provider, you must connect the provider to your device. Some third-party music provider options are already installed on your device. For more options, you can download the Connect IQ app. 1 Hold DOWN from any screen to open the music controls. 2 Select

. NOTE: If you want to set up another provider, hold select Music Providers > Add Provider.

, and 3 Select the name of the provider, and follow the on-screen instructions. Spotify Spotify is a digital music service that gives you access to millions of songs. 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. Downloading Audio Content from Spotify Before you can download audio content from Spotify, you must connect to a WiFi network (Connecting to a WiFi Network, page 25). 1 Hold DOWN from any screen to open the music controls. 2 Hold 3 Select Music Providers > Spotify. 4 Select Add music & podcasts. 2 On your computer, open the Garmin Express application, select your device, and select Music. TIP: For Windows computers, you can select to the folder with your audio files. For Apple computers, the Garmin Express application uses your iTunes library. and browse 3 In the My Music or iTunes Library list, select an audio file category, such as songs or playlists. 4 Select the checkboxes for the audio files, and select Send to Device. 5 If necessary, in the Forerunner list, select a category, select the checkboxes, and select Remove From Device to remove audio files. Listening to Music 1 Hold DOWN from any screen to open the music controls. 2 Connect your headphones with Bluetooth technology

(Connecting Bluetooth Headphones, page 27). 3 Hold 4 Select Music Providers, and select an option:

. To listen to music downloaded to the watch from your computer, select My Music (Downloading Personal Audio Content, page 26). To control music playback on your smartphone, select Control Phone. To listen to music from a third-party provider, select the name of the provider and select a playlist to download. 5 Select to open the music playback controls. 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. 26 Music Select to change the repeat mode. Select to change the shuffle mode. Controlling Music Playback on a Connected Smartphone 1 On your smartphone, start playing a song or playlist. 2 On your Forerunner device, hold DOWN from any screen to open the music controls. 3 Select Music Providers > Control Phone. Changing the Audio Mode You can change the music playback mode from stereo to mono. 1 Hold 2 Select Settings > Music > Audio. 3 Select an option. 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. Garmin Pay The Garmin Pay feature allows you to use your watch to pay for purchases in participating stores using credit or debit cards from a participating financial institution. Setting Up Your Garmin Pay Wallet You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com/garminpay/banks to find participating financial institutions. 1 From the Garmin Connect app, select 2 Select Garmin Pay > Get Started. 3 Follow the on-screen instructions. or

. 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. 5 Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader. The watch vibrates and displays a check mark when it is finished communicating with the reader. 6 If necessary, follow the instructions on the card reader to complete the transaction. TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while you continue to wear your watch. If you remove the watch from your wrist or disable heart rate monitoring, you must enter the passcode again before making a payment. Adding a Card to Your Garmin Pay Wallet You can add up to 10 credit or debit cards to your Garmin Pay wallet. 1 From the Garmin Connect app, select 2 Select Garmin Pay >

> Add Card. 3 Follow the on-screen instructions. After the card is added, you can select the card on your watch when you make a payment. or

. 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 2 Select Garmin Pay. 3 Select a card. 4 Select an option:

or

. To temporarily suspend or unsuspend the card, select Suspend Card. The card must be active to make purchases using your Forerunner device. To delete the card, select

. 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. History History includes time, distance, calories, average pace or speed, lap data, and optional sensor information. NOTE: When the device memory is full, your oldest data is overwritten. Using History History contains previous activities you have saved on your device. The device has a history widget for quick access to your activity data (Widgets, page 23). 1 From the watch face, hold 2 Select History > Activities. 3 Select an activity. 4 Press START. 4 If you have added multiple cards to your Garmin Pay wallet, select DOWN to change to another card (optional). Garmin Pay 27 To select a lap and view additional information about each Analyze your data: You can view more detailed information 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. about your activity, including time, distance, elevation, heart rate, calories burned, cadence, running dynamics, an overhead map view, pace and speed charts, and customizable reports. NOTE: Some data requires an optional accessory such as a heart rate monitor. 5 Select an option:

Stats. To view additional information about the activity, select All To view the impact of the activity on your aerobic and anaerobic fitness, select Training Effect (About Training Effect, page 18). To view your time in each heart rate zone, select Heart Rate (Viewing Your Time in Each Heart Rate Zone, page 28). lap, select Laps. To select a ski or snowboard run and view additional information about each run, select Runs. To select an exercise set and view additional information about each set, select Sets. To view the activity on a map, select Map. To view an elevation plot for the activity, select Elevation Plot. To delete the selected activity, select Delete. Multisport History Your device stores the overall multisport summary of the activity, including overall distance, time, calories, and optional accessory data. Your device also separates the activity data for each sport segment and transition so you can compare similar training activities and track how quickly you move through the transitions. Transition history includes distance, time, average speed, and calories. Viewing Your Time in Each Heart Rate Zone Viewing your time in each heart rate zone can help you adjust your training intensity. 1 From the watch face, hold 2 Select History > Activities. 3 Select an activity. 4 Select Heart Rate. 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. 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. Plan your training: You can choose a fitness goal and load one of the day-by-day training plans. Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet your goals. Share your activities: You can connect with friends to follow each other's activities or post links to your activities on your favorite social networking sites. Manage your settings: You can customize your device and user settings on your Garmin Connect account. Access the Connect IQ store: You can download apps, watch faces, data fields, and widgets. Using Garmin Connect on Your Computer The Garmin Express application connects your device to your Garmin Connect account using a computer. You can use the Garmin Express application to upload your activity data to your Garmin Connect account and to send data, such as workouts or training plans, from the Garmin Connect website to your device. You can also install device software updates and manage your Connect IQ apps. 1 Connect the device to your computer using the USB cable. 2 Go to www.garmin.com/express. 3 Download and install the Garmin Express application. 4 Open the Garmin Express application, and select Add Device. 5 Follow the on-screen instructions. Data Management NOTE: The device is not compatible with Windows 95, 98, Me, Windows NT, and Mac OS 10.3 and earlier. 28 History 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. Viewing Course Details 1 Select START > Navigate > Courses. 2 Select a course. 3 Select an option:

1 Open the Garmin drive or volume. 2 If necessary, open a folder or volume. 3 Select a file. 4 Press the Delete key on your keyboard. NOTE: Mac operating systems provide limited support for MTP file transfer mode. You must open the Garmin drive on a Windows operating system. You should use the Garmin Express application to remove music files from your device. Navigation You can use the GPS navigation features on your device to view your path on a map, save locations, and find your way home. Following a Course on Your Device 1 From the watch face, select START. 2 Select an activity. 3 Hold

. 4 Select Navigate > Courses. 5 Select a course. 6 Select Do Course. Navigation information appears. 7 Select START to begin navigation. Select Map to view the course on the map. Select Elevation Plot to view an elevation plot of the course. Select Name to view and edit the name of the course. 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. To view the course on the map and pan or zoom the map, To view a list of turns in the course, select Turn By Turn. To view an elevation plot of the course, select Elevation To save the course, select Save. To view a list of ascents in the course, select View select Map. Plot. Climbs. Saving Your Location You can save your current location to navigate back to it later. NOTE: You can add options to the controls menu. 1 Hold LIGHT. 2 Select Save Location. 3 Follow the on-screen instructions. Editing Your Saved Locations You can delete a saved location or edit its name, elevation, and position information. 1 From the watch face, select START > Navigate > Saved Locations. 2 Select a saved location. 3 Select an option to edit the location. Projecting a Waypoint You can create a new location by projecting the distance and bearing from your current location to a new location. Courses You can send a course from your Garmin Connect account to your device. After it is saved to your device, you can navigate the course on your device. You can follow a saved course simply because it is a good route. For example, you can save and follow a bike friendly commute to work. You can also follow a saved course, trying to match or exceed previously set performance goals. For example, if the original course was completed in 30 minutes, you can race against a Virtual Partner trying to complete the course in under 30 minutes. 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 28). 1 From the Garmin Connect app, select 2 Select Training > Courses > Create Course. 3 Select a course type. 4 Follow the on-screen instructions. 5 Select Done. or

. NOTE: You can send this course to your device (Sending a Course to Your Device, page 29). 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 29). 1 From the Garmin Connect app, select 2 Select Training > Courses. 3 Select a course. 4 Select 5 Select your compatible device. 6 Follow the on-screen instructions.

> Send to Device. or

. Navigation 29 1 If necessary, select START > Add > Project Wpt. to add the project waypoint app to the apps list. 2 Select Yes to add the app to your list of favorites. 3 From the watch face, select START > Project Wpt.. 4 Select UP or DOWN to set the heading. 5 Select START. 6 Select DOWN to select a unit of measure. 7 Select UP to enter the distance. 8 Select START to save. The projected waypoint is saved with a default name. 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. 2 Select an activity. 3 Hold

. 4 Select Navigation > Points of Interest, and select a category. A list of points of interest near your current location appears. 5 If necessary, select an option:

To search near a different location, select Search Near, and select a location. To search for a point of interest by name, select Spell Search, enter a name, select Search Near, and select a location. 6 Select a point of interest from the search results. 7 Select Go. Navigation information appears. 8 Select START to begin navigation. Points of Interest A point of interest is a place that you may find useful or interesting. Points of interest are organized by category and can include popular travel destinations such as gas stations, restaurants, hotels, and entertainment venues. Navigating with Sight 'N Go You can point the device at an object in the distance, such as a water tower, lock in the direction, and then navigate to the object. 1 From the watch face, select START > Navigate > Sight 'N 2 Point the top of the watch at an object, and select START. Navigation information appears. 3 Select START to begin navigation. Go. 30 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, select STOP > Back to Start. 2 Select an option:

To navigate back to the starting point of your activity along the path you traveled, select TracBack. If you do not have a supported map or are using direct routing, select Route to navigate back to the starting point of your activity in a straight line. If you are not using direct routing, select Route to navigate back to the starting point of your activity using turn-by-turn directions. Your current location destination appear on the map.

, the track to follow

, and your Navigating to the Starting Point of Your Last Saved Activity You can navigate back to the starting point of your last saved activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS. 1 Select START > Navigate > Activities. 2 Select your last saved activity. 3 Select Back to Start. 4 Select an option:

To navigate back to the starting point of your activity along the path you traveled, select TracBack. To navigate back to the starting point of your activity in a straight line, select Route. 5 Select DOWN to view the compass (optional). The arrow points toward your starting point. Marking and Starting Navigation to a Man Overboard Location You can save a man overboard (MOB) location, and automatically start navigation back to it. TIP: You can customize the hold function of the keys to access the MOB function (Customizing the Hot Keys, page 38). From the watch face, select START > Navigate > Last MOB. Navigation information appears. Stopping Navigation 1 During an activity, hold

. 2 Select Stop Navigation. 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 31) Map settings (Map Settings, page 31) Navigation 3 Pan and zoom the map to center the location in the Draw Contours: Shows or hides contour lines on the map. 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. TIP: You can select START to toggle between panning up and down, panning left and right, or zooming. You can hold START to select the point indicated by the crosshairs. To see nearby points of interest and waypoints, select Around Me. Saving or Navigating to a Location on the Map You can select any location on the map. You can save the location or start navigating to it. 1 From the map, hold 2 Select Pan/Zoom. Controls and crosshairs appear on the map. crosshairs. 4 Hold START to select the point indicated by the crosshairs. 5 If necessary, select a nearby point of interest. 6 Select an option:

To start navigating to the location, select Go. To save the location, select Save Location. To view information about the location, select Review. 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. 6 Select an option:

To start navigating to the location, select Go. To view the location on the map, select Map. To save the location, select Save Location. To view information about the location, select Review. Panning and Zooming the Map 1 While navigating, select UP or DOWN to view the map. 2 Hold

. 3 Select Pan/Zoom. 4 Select an option:

To toggle between panning up and down, panning left and right, or zooming, select START. To pan or zoom the map, select UP and DOWN. To quit, select BACK. Map Settings You can customize how the map appears in the map app and data screens. From the watch face, hold Orientation: Sets the orientation of the map. The North Up

, and select Settings > Map. option shows north at the top of the screen. The Track Up option shows your current direction of travel at the top of the screen. User Locations: Shows or hides saved locations on the map. Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom in or out manually. Lock on Road: Locks the position icon, which represents your position on the map, onto the nearest road. Track Log: Shows or hides the track log, or the path you have traveled, as a colored line on the map. Track Color: Changes the track log color. Detail: Sets the amount of detail shown on the map. Showing more detail may cause the map to redraw more slowly. Marine: Sets the map to display data in marine mode. Draw Segments: Shows or hides segments, as a colored line on the map. Altimeter and Barometer The device contains an internal altimeter and barometer. The device collects elevation and pressure data continuously, even in low-power mode. The altimeter displays your approximate elevation based on pressure changes. The barometer displays environmental pressure data based on the fixed elevation where the altimeter was most recently calibrated (Altimeter Settings, page 37). You can press START from the altimeter or barometer widgets to open the altimeter or barometer settings quickly. 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 37). 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 2 Select Settings > Navigation > Data Screens. 3 Select an option:

Select Map to turn on or off the map. Select Elevation Plot to turn on or off the elevation plot. Select a screen to add, remove, or customize. Setting Up a Heading Bug You can set up a heading indicator to display on your data pages while navigating. The indicator points to your target heading. Navigation 31 1 Hold 2 Select Settings > Navigation > Heading Bug. Setting Navigation Alerts You can set alerts to help you navigate to your destination. 1 Hold 2 Select Settings > Navigation > Alerts. 3 Select an option:

. To set an alert for a specified distance from your final destination, select Final Distance. To set an alert for the estimated time remaining until you reach your final destination, select Final ETE. To set an alert when you stray from the course, select Off Course. Prompts. To enable turn-by-turn navigation prompts, select Turn 4 If necessary, select Status to turn on the alert. 5 If necessary, enter a distance or time value, and select

. Wireless Sensors Your device can be used with wireless ANT+ or Bluetooth sensors. For more information about compatibility and purchasing optional sensors, go to buy.garmin.com. 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. 1 If you are pairing a heart rate monitor, put on the heart rate monitor (Putting On the Heart Rate Monitor, page 15, Putting On the Heart Rate Monitor, page 14). The heart rate monitor does not send or receive data until you put it on. 2 Bring the device within 3 m (10 ft.) of the sensor. NOTE: Stay 10 m (33 ft.) away from other wireless sensors while pairing. 3 Hold 4 Select Settings > Sensors & Accessories > Add New. 5 Select an option:

Select Search All. Select your sensor type. After the sensor is paired with your device, the sensor status changes from Searching to Connected. Sensor data appears in the data screen loop or a custom data field. Foot Pod Your device is compatible with the foot pod. You can use the foot pod to record pace and distance instead of using GPS when you are training indoors or when your GPS signal is weak. The foot pod is on standby and ready to send data (like the heart rate monitor). After 30 minutes of inactivity, the foot pod powers off to conserve the battery. When the battery is low, a message appears on your device. Approximately five hours of battery life remain. Going for a Run Using a Foot Pod Before you go for a run, you must pair the foot pod with your Forerunner device (Pairing Your Wireless Sensors, page 32). You can run indoors using a foot pod to record pace, distance, and cadence. You can also run outdoors using a foot pod to record cadence data with your GPS pace and distance. 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 32). The foot pod is self-calibrating, but you can improve the accuracy of the speed and distance data with a few outdoor runs using GPS. 1 Stand outside for 5 minutes with a clear view of the sky. 2 Start a running activity. 3 Run on a track without stopping for 10 minutes. 4 Stop your activity, and save it. Based on the recorded data, the foot pod calibration value changes, if necessary. You should not need to calibrate the foot pod again unless your running style changes. 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 32). 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. 5 Adjust the calibration factor:

. Increase the calibration factor if your distance is too low. Decrease the calibration factor if your distance is too high. Setting Foot Pod Speed and Distance Before you can customize the foot pod speed and distance, you must pair your device with the foot pod sensor (Pairing Your Wireless Sensors, page 32). You can set your device to calculate speed and distance using your foot pod data instead of GPS data. 1 Hold 2 Select Sensors & Accessories. 3 Select your foot pod. 4 Select Speed or Distance. 5 Select an option:

. Select Indoor when you are training with GPS turned off, Select Always to use your foot pod data regardless of the usually indoors. GPS setting. Using an Optional Bike Speed or Cadence Sensor You can use a compatible bike speed or cadence sensor to send data to your device. Pair the sensor with your device (Pairing Your Wireless Sensors, page 32). 32 Wireless Sensors Set your wheel size (Wheel Size and Circumference, Select Remove to remove the widget from the widget page 48). Go for a ride (Starting an Activity, page 2). Training with Power Meters Go to buy.garmin.com for a list of ANT+ sensors that are compatible with your device (such as Vector). For more information, see the owner's manual for your power meter. Adjust your power zones to match your goals and abilities

(Setting Your Cycling Power Zones, page 11). Use range alerts to be notified when you reach a specified power zone (Setting an Alert, page 34). Customize the power data fields (Customizing the Data Screens, page 34). Using Electronic Shifters Before you can use compatible electronic shifters, such as Shimano Di2 shifters, you must pair them with your device

(Pairing Your Wireless Sensors, page 32). You can customize the optional data fields (Customizing the Data Screens, page 34). The Forerunner device displays current adjustment values when the sensor is in adjustment mode. 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 42). tempe The tempe is an ANT+ wireless temperature sensor. You can attach the sensor to a secure strap or loop where it is exposed to ambient air, and therefore, provides a consistent source of accurate temperature data. You must pair the tempe with your device to display temperature data from the tempe. Customizing Your Device Customizing Your Activity List 1 From the watch face, hold 2 Select Settings > Activities & Apps. 3 Select an option:

. Select an activity to customize the settings, set the activity as a favorite, change the order of appearance, and more. Select Add to add more activities or create custom activities. Customizing the Widget Loop You can change the order of widgets in the widget loop, remove widgets, and add new widgets. 1 From the watch face, hold 2 Select Settings > Widgets. 3 Select Widget Glances to turn widget glances on or off. NOTE: Widget glances display summary data for multiple widgets on a single screen. 4 Select Edit. 5 Select a widget. 6 Select an option:

widget loop. Customizing Your Device loop. 7 Select Add Widgets. 8 Select a widget. The widget is added to the widget loop. 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. Hold the activity settings. 3D Distance: Calculates your distance traveled using your

, select Activities & Apps, select an activity, and select elevation change and your horizontal movement over ground. 3D Speed: Calculates your speed using your elevation change and your horizontal movement over ground (3D Speed and Distance, page 36). Accent Color: Sets the accent color of each activity to help identify which activity is active. Add Activity: Allows you to customize a multisport activity. Alerts: Sets the training or navigation alerts for the activity. Auto Climb: Enables the device to detect elevation changes automatically using the built-in altimeter. Auto Lap: Sets the options for the Auto Lap feature (Auto Lap, page 35). Auto Pause: Sets the device to stop recording data when you stop moving or when you drop below a specified speed

(Enabling Auto Pause, page 35). Auto Rest: Enables the device to automatically detect when you are resting during a pool swim and create a rest interval

(Auto Rest, page 4). Auto Run: Enables the device to detect ski runs automatically using the built-in accelerometer. Auto Scroll: Enables you to move through all of the activity data screens automatically while the timer is running (Using Auto Scroll, page 36). Auto Set: Enables the device to start and stop exercise sets automatically during a strength training activity. Background Color: Sets the background color of each activity ClimbPro: Displays ascent planning and monitoring screens Countdown Start: Enables a countdown timer for pool to black or white. while navigating. swimming intervals. Data Screens: Enables you to customize data screens and add new data screens for the activity (Customizing the Data Screens, page 34). Edit Routes: Allows you to edit the route difficulty level and status during a rock climbing activity. Edit Weight: Allows you to add the weight used for an exercise set during a strength training or cardio activity. Golf Distance: Set the unit of measure used while playing golf. GPS: Sets the mode for the GPS antenna (Changing the GPS Setting, page 36). Grading System: Sets the grading system for rating the route difficulty for rock climbing activities. Lane Number: Sets your lane number for track running. Lap Key: Enables you to record a lap or a rest during the activity. Lock Keys: Locks the keys during multisport activities to 33 Select Reorder to change the location of the widget in the prevent accidental key presses. Routing: Sets the preferences for calculating routes for the Recurring alert: A recurring alert notifies you each time the Map: Sets the display preferences for the map data screen for the activity (Activity Map Settings, page 35). Metronome: Plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence (Using the Metronome, page 10). Pool Size: Sets the pool length for pool swimming. Power Averaging: Controls whether the device includes zero values for power data that occur when you are not pedaling. Power Save Timeout: Sets the power-save timeout options for the activity (Power Save Timeout Settings, page 36). Rename: Sets the activity name. 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. activity (Routing Settings, page 35). Scoring: Enables or disables scorekeeping automatically when you start a round of golf. The Always Ask option prompts you when you begin a round. Segment Alerts: Enables prompts that alert you to approaching segments. Stat Tracking: Enables statistics tracking while playing golf. Stroke Detect.: Enables stroke detection for pool swimming. Swimrun Auto Sport Change: Allows you to automatically transition between the swim portion and the run portion of a swimrun multisport activity. Transitions: Enables transitions for multisport activities. Vibration Alerts: Enables alerts that notify you to inhale or exhale during a breathwork activity. Workout Videos: Enables instructive workout animations for a strength, cardio, yoga, or Pilates activity. Animations are available for pre-installed workouts and workouts downloaded from Garmin Connect. Customizing the Data Screens You can show, hide, and change the layout and content of data screens for each activity. 1 Hold 2 Select Settings > Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens. 6 Select a data screen to customize. 7 Select an option:

Select Layout to adjust the number of data fields on the Select Data Fields to change the data that appears in the Select Reorder to change the location of the data screen data screen. field. in the loop. Select Remove to remove the data screen from the loop. 8 If necessary, select Add New to add a data screen to the loop. You can add a custom data screen, or select one of the predefined data screens. 2 Select Settings > Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens > Add New > Map. 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 reach a specified elevation. Range alert: A range alert notifies you each time the device is above or below a specified range of values. For example, you can set the device to alert you when your heart rate is below 60 beats per minute (bpm) and over 210 bpm. device records a specified value or interval. For example, you can set the device to alert you every 30 minutes. Alert Name Alert Type Description Cadence Range Calories Custom Event, recurring Event, recurring You can set minimum and maximum cadence values. You can set the number of calories. 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 Heart Rate Range Pace Range You can set minimum and maximum elevation values. You can set minimum and maximum heart rate values or select zone changes. See About Heart Rate Zones, page 10 and Heart Rate Zone Calculations, page 11. You can set minimum and maximum pace values. Pacing Power Recurring You can set a target swim pace. Range You can set the high or low power level. Proximity Event Run/Walk Recurring Speed Range Stroke Rate Range Time Event, recurring Track Timer Recurring You can set a radius from a saved location. You can set timed walking breaks at regular intervals. You can set minimum and maximum speed values. You can set high or low strokes per minute. You can set a time interval. You can set a track time interval in seconds. 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:

Adding a Map to an Activity You can add the map to the data screens loop for an activity. 1 From the watch face, hold

. 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. 34 Customizing Your Device 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. For event and recurring alerts, a message appears each time you reach the alert value. For range alerts, a message appears each time you exceed or drop below the specified range

(minimum and maximum values). Activity Map Settings You can customize the appearance of the map data screen for each activity. Hold select the activity settings, and select Map. Configure Maps: Shows or hides data from installed map

, select Settings > Activities & Apps, select an activity, products. Use Sys. Settings: Enables the device to use the preferences from the system map settings. Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen. The Track Up option shows your current direction of travel at the top of the screen. User Locations: Shows or hides saved locations on the map. Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom in or out manually. Lock on Road: Locks the position icon, which represents your position on the map, onto the nearest road. Track Log: Shows or hides the track log, or the path you have traveled, as a colored line on the map. Track Color: Changes the track log color. Detail: Sets the amount of detail shown on the map. Showing more detail may cause the map to redraw more slowly. Marine: Sets the map to display data in marine mode. Draw Segments: Shows or hides segments, as a colored line on the map. Draw Contours: Shows or hides contour lines on the map.

, select Settings > Activities & Apps, select an activity, Routing Settings You can change the routing settings to customize the way the device calculates routes for each activity. Hold select the activity settings, and select Routing. Activity: Sets an activity for routing. The device calculates routes optimized for the type of activity you are doing. Popularity Routing: Calculates routes based on the most popular runs and rides from Garmin Connect. Courses: Sets how you navigate courses using the device. Use the Follow Course option to navigate a course exactly as it appears, without recalculating. Use the Use Map option to navigate a course using routable maps, and recalculate the route if you stray from the course. Calculation Method: Sets the calculation method to minimize the time, distance, or ascent in routes. Avoidances: Sets the road or transportation types to avoid in Type: Sets the behavior of the pointer that appears during direct routes. routing. 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. Select Auto Distance to adjust the distance between laps. Each time you complete a lap, a message appears that displays the time for that lap. The device also beeps or vibrates if audible tones are turned on (System Settings, page 37). If necessary, you can customize the data pages to display additional lap data (Customizing the Data Screens, page 34). Customizing the Lap Alert Message You can customize one or two data fields that appear in the lap alert message. 1 Hold 2 Select Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Auto Lap > Lap Alert. 6 Select a data field to change it. 7 Select Preview (optional). Enabling Auto Pause You can use the Auto Pause feature to pause the timer automatically when you stop moving. This feature is helpful if your activity includes stop lights or other places where you must stop. NOTE: History is not recorded while the timer is stopped or paused. 1 Hold 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 Pause. 6 Select an option:

To pause the timer automatically when you stop moving, select When Stopped. To pause the timer automatically when your pace or speed drops below a specified level, select Custom. 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. Customizing Your Device 35 Select Climb Screen to identify which data screen appears while climbing. Select Invert Colors to reverse the display colors when changing modes. Select Vertical Speed to set the rate of ascent over time. Select Mode Switch to set how quickly the device changes modes. NOTE: The Current Screen option allows you to automatically switch to the last screen you were viewing before the auto climb transition occurred. 3D Speed and Distance You can set 3D speed and distance to calculate your speed or distance using both your elevation change and your horizontal movement over ground. You can use it during activities such as skiing, climbing, navigating, hiking, running, or biking. Using Auto Scroll You can use the auto scroll feature to cycle through all of the activity data screens automatically while the timer is running. 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 Scroll. 6 Select a display speed. 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. Select GPS + GALILEO (European Union satellite system) for more accurate position information in situations with poor sky visibility. Power Save Timeout Settings The timeout settings affect how long your device stays in training mode, for example, when you are waiting for a race to start. Hold

, select Settings > Activities & Apps, select an activity, and select the activity settings. Select Power Save Timeout to adjust the timeout settings for the activity. Normal: Sets the device to enter low-power watch mode after 5 minutes of inactivity. Extended: Sets the device to enter low-power watch mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between charges. Removing an Activity or App 1 From the watch face, hold 2 Select Settings > Activities & Apps. 3 Select an activity. 4 Select an option:

. To remove an activity from your list of favorites, select Remove from Favorites. To delete the activity from the apps list, select Remove from List. GroupTrack Settings Hold GroupTrack. Show on Map: Enables you to view connections on the map

, and select Settings > Safety & Tracking >

screen during a GroupTrack session. Activity Types: Allows you to select which activity types appear on the map screen during a GroupTrack session. 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 24). You can customize the watch face information and appearance, or activate an installed Connect IQ watch face. 1 From the watch face, hold 2 Select Watch Face. 3 Select UP or DOWN to preview the watch face options. 4 Select Add New to scroll through additional pre-loaded watch

. Select UltraTrac to record track points and sensor data less frequently (UltraTrac, page 36). faces. NOTE: Using GPS and another satellite together can reduce battery life more quickly than using GPS only (GPS and Other Satellite Systems, page 36). 5 Select START > Apply to activate a pre-loaded watch face or an installed Connect IQ watch face. 6 If using a pre-loaded watch face, select START >

GPS and Other Satellite Systems The GPS + GLONASS or GPS + GALILEO options offer increased performance in challenging environments and faster position acquisition than using GPS only. However, using GPS and another satellite system together can reduce battery life more quickly than using GPS only. UltraTrac The UltraTrac feature is a GPS setting that records track points and sensor data less frequently. Enabling the UltraTrac feature increases battery life but decreases the quality of recorded activities. You should use the UltraTrac feature for activities that demand longer battery life and for which frequent sensor data updates are less important. Customize. 7 Select an option:

face, select Dial. face, select Hands. face, select Layout. To change the style of the numbers for the analog watch To change the style of the hands for the analog watch To change the style of the numbers for the digital watch To change the style of the seconds for the digital watch face, select Seconds. To change the data that appears on the watch face, select Data. To add or change an accent color for the watch face, select Accent Color. 36 Customizing Your Device To change the background color, select Bkgd. Color. To save the changes, select Done. 2 Select Settings > Sensors & Accessories > Altimeter. 3 Select an option:

Sensors Settings

, and select Settings > Sensors & Accessories >

Compass Settings Hold Compass. Calibrate: Allows you to manually calibrate the compass sensor

(Calibrating the Compass Manually, page 37). Display: Sets the directional heading on the compass to degrees or milliradians. North Ref.: Sets the north reference of the compass (Setting the North Reference, page 37). Mode: Sets the compass to use electronic-sensor data only

(On), a combination of GPS and electronic-sensor data when moving (Auto), or GPS data only (Off). sensor. Calibrating the Compass Manually NOTICE Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that influence magnetic fields, such as vehicles, buildings, and overhead power lines. Your device was already calibrated at the factory, and the device uses automatic calibration by default. If you experience irregular compass behavior, for example, after moving long distances or after extreme temperature changes, you can manually calibrate the compass. 1 Hold 2 Select Sensors & Accessories > Compass > Calibrate >

. Start. 3 Follow the on-screen instructions. TIP: Move your wrist in a small figure eight motion until a message appears. 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 To set the magnetic declination for your location automatically, select Magnetic. To set grid north (000) as the heading reference, select True. Grid. To set the magnetic variation value manually, select User, enter the magnetic variance, and select Done.

, and select Settings > Sensors & Accessories >

Altimeter Settings Hold Altimeter. Calibrate: Allows you to manually calibrate the altimeter sensor. Auto Cal.: Allows the altimeter to self-calibrate each time you turn on GPS tracking. Elevation: Sets the units of measure for elevation. Calibrating the Barometric Altimeter Your device was already calibrated at the factory, and the device uses automatic calibration at your GPS starting point by default. You can manually calibrate the barometric altimeter if you know the correct elevation. 1 Hold

. To calibrate automatically from your GPS starting point, select Auto Cal., and select an option. To enter the current elevation manually, select Calibrate >

Yes. To enter the current elevation from the digital elevation model, select Calibrate > Use DEM. To enter the current elevation from your GPS starting point, select Calibrate > Use GPS.

, and select Settings > Sensors & Accessories >

Barometer Settings Hold Barometer. Calibrate: Allows you to manually calibrate the barometer 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. Pressure: Sets how the device displays pressure data. Calibrating the Barometer Your device was already calibrated at the factory, and the device uses automatic calibration at your GPS starting point by default. You can manually calibrate the barometer if you know the correct elevation or the correct sea level pressure. 1 Hold 2 Select Settings > Sensors & Accessories > Barometer >

. Calibrate. 3 Select an option:

To enter the current elevation and sea level pressure

(optional), select Yes. To calibrate automatically from the digital elevation model, To calibrate automatically from your GPS starting point, select Use DEM. select Use GPS. Xero Laser Location Settings Before you can customize laser location settings, you must pair a compatible Xero device (Pairing Your Wireless Sensors, page 32). Hold Locations > Laser Locations. During Activity: Enables the display of laser location

, and select Sensors & Accessories > XERO information from a compatible, paired Xero device during an activity. Share Mode: Allows you to share laser location information publicly or broadcast it privately.

, and select Settings > System. System Settings Hold Language: Sets the language displayed on the device. Time: Adjusts the time settings (Time Settings, page 38). Backlight: Adjusts the backlight settings (Changing the Backlight Settings, page 38). 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 Customizing Your Device 37 automatically during your normal sleep hours. You can set your normal sleep hours on your Garmin Connect account. 4 Select a function. Changing the Units of Measure You can customize units of measure for distance, pace and speed, elevation, weight, height, and temperature. 1 From the watch face. hold 2 Select Settings > System > Units. 3 Select a measurement type. 4 Select a unit of measure. Clocks Setting an Alarm You can set multiple alarms. You can set each alarm to sound once or to repeat regularly. 1 From the watch face, hold 2 Select Alarm Clock > Add Alarm. 3 Select Time, and enter the alarm time. 4 Select Repeat, and select when the alarm should repeat

. 5 Select Sounds, and select a type of notification (optional). 6 Select Backlight > On to turn on the backlight with the alarm. 7 Select Label, and select a description for the alarm

(optional).

(optional). NOTE: You may need to add this item to the controls menu. Select Options > Save Timer to save the countdown Deleting an Alarm 1 From the watch face, hold 2 Select Alarm Clock. 3 Select an alarm. 4 Select Delete. Starting the Countdown Timer 1 From any screen, hold LIGHT. 2 Select Timer. 3 Enter the time. 4 If necessary, select an option:

timer. timer after it expires. notification. 5 Select START. Using the Stopwatch 1 From any screen, hold LIGHT. 2 Select Stopwatch. 3 Select START to start the timer. 4 Select LAP to restart the lap timer

. Hot Keys: Allows you to assign shortcuts to device keys

(Customizing the Hot Keys, page 38). Auto Lock: Allows you to lock the keys automatically to prevent accidental key presses. Use the During Activity option to lock the keys during a timed activity. Use the Not During Activity option to lock the keys when you are not recording a timed activity. Units: Sets the units of measure used on the device (Changing the Units of Measure, page 38). Format: Sets general format preferences, such as the pace and speed shown during activities, the start of the week, and geographical position format and datum options. Data Recording: Sets how the device records activity data. The Smart recording option (default) allows for longer activity recordings. The Every Second recording option provides more detailed activity recordings, but may not record entire activities that last for longer periods of time. USB Mode: Sets the device to use MTP (media transfer protocol) or Garmin mode when connected to a computer. Reset: Allows you to reset user data and settings (Resetting All Default Settings, page 42). Software Update: Allows you to install software updates downloaded using Garmin Express. Use the Auto Update option to enable your device to download the latest software update when a WiFi connection is available. About: Displays device, software, license, and regulatory information. Time Settings Hold Time Format: Sets the device to show time in a 12-hour, 24-

, and select Settings > System > Time. hour, or military format. Set Time: Sets the time zone for the device. The Auto option sets the time zone automatically based on your GPS position. Time: Allows you to adjust the time if it is set to the Manual option. Alerts: Allows you to set hourly alerts, as well as sunrise and sunset alerts that sound a specific number of minutes or hours before the actual sunrise or sunset occurs. Changing the Backlight Settings 1 From the watch face, hold 2 Select Settings > System > Backlight. 3 Select During Activity or Not During Activity. 4 Select an option:

. presses and 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 Select Brightness to set the brightness level of the backlight turns off. backlight. Customizing the Hot Keys You can customize the hold function of individual keys and combinations of keys. 1 From the watch face, hold 2 Select Settings > System > Hot Keys. 3 Select a key or combination of keys to customize. Sync With GPS: Allows you to manually sync the time with GPS Select Options > Restart > On to automatically restart the when you change time zones, and to update for daylight saving time (Syncing the Time with GPS, page 39). Select Options > Sounds, and select a type of Select Keys and Alerts to turn on the backlight for key NOTE: You may need to add this item to the controls menu. 38 Customizing Your Device The total stopwatch time continues running. 5 Select START to stop both timers. 5 During an activity, select UP or DOWN to view the VIRB data screen. 6 Hold 7 Select VIRB Remote. 8 Select an option:

To control the camera using the activity timer, select Settings > Recording Mode > Timer Start/Stop. NOTE: Video recording automatically starts and stops when you start and stop an activity. To control the camera using the menu options, select Settings > Recording Mode > Manual. To manually record video, select Start Recording. The video counter appears on the Forerunner screen. To take a photo while recording video, select DOWN. To manually stop recording video, select STOP. To take multiple photos in burst mode, select Take Burst. To send the camera to sleep mode, select Sleep Camera. To wake the camera from sleep mode, select Wake 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. 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. See the Important Safety and Product Information guide in the product box for product warnings and other important information. NOTICE To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions (Device Care, page 40). 1 Plug the small end of the USB cable into the charging port on your device. 6 Select OPTIONS. 7 Save the recorded time as an activity in your history

(optional). Syncing the Time with GPS Each time you turn on the device and acquire satellites, the device automatically detects your time zones and the current time of day. You can also manually sync the time with GPS when you change time zones, and to update for daylight saving time. 1 From the watch face, hold 2 Select Settings > System > Time > Sync With GPS. 3 Wait while the device locates satellites (Acquiring Satellite

. Signals, page 42). Setting the Time Manually 1 From the watch face, hold 2 Select Settings > System > Time > Set Time > Manual. 3 Select Time, and enter the time of day. 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 33). 1 Turn on your VIRB camera. 2 On your Forerunner watch, select UP or DOWN to view the VIRB widget. 3 If necessary, select START to pair your Forerunner watch with your VIRB camera. 4 Wait while your watch connects to your camera. 5 Select an option:

To record video, select Start Recording. The video counter appears on the Forerunner screen. To take a photo while recording video, select DOWN. To stop recording video, select STOP. To take a photo, select Take Photo. To take multiple photos in burst mode, select Take Burst. To send the camera to sleep mode, select Sleep Camera. To wake the camera from sleep mode, select Wake Camera. To change video and photo settings, select Settings. Controlling a VIRB Action Camera During an Activity 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 33). 1 Turn on your VIRB camera. 2 On your Forerunner watch, select UP or DOWN to view the VIRB widget. 3 If necessary, select START to pair your Forerunner watch with your VIRB camera. 4 Wait while your watch connects to your camera. When the camera is connected, a VIRB data screen is automatically added to the activity apps. Device Information 39 2 Plug the large end of the USB cable into a USB charging Device Care port. 3 Charge the device completely. Tips for Charging the Device 1 Connect the charger securely to the device to charge it using the USB cable (Charging the Device, page 39). You can charge the device by plugging the USB cable into a Garmin approved AC adapter with a standard wall outlet or a USB port on your computer. Charging a fully depleted battery takes up to two hours. 2 Remove the charger from the device after the battery charge level reaches 100%. Specifications Forerunner Specifications NOTICE Avoid extreme shock and harsh treatment, because it can degrade the life of the product. Avoid pressing the keys under water. Do not use a sharp object to clean the device. Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes. Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case. Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage. Battery type Rechargeable, built-in lithium-ion battery Battery life, watch mode Battery life, watch mode with music Up to 2 wk. with activity tracking, smartphone notifications, and wrist-based heart rate Up to xx hr. with activity tracking, smartphone notifications, wrist-based heart rate, and music playback Battery life, activity mode Up to 35 hr. in GPS mode with wrist-based heart rate Battery life, activity mode with music Up to 12 hr. in GPS mode with wrist-based heart rate and music playback Cleaning the Device 1 Wipe the device using a cloth dampened with a mild detergent solution. 2 Wipe it dry. After cleaning, allow the device to dry completely. TIP: For more information, go to www.garmin.com/fitandcare. Replacing the Heart Rate Monitor Battery 1 Remove the sleeve 2 Use a small Phillips (00) screwdriver to remove the four from the heart rate monitor module. Up to 18 hr. in GPS mode with wrist-based heart rate and music playback screws on the front of the module. 3 Remove the cover and battery. Battery life, activity mode with music and LTE power save LiveTrack Battery life, activity mode with music and LTE LiveTrack Up to 7 hr. in GPS mode with wrist-based heart rate and music playback Battery life, UltraTrac mode, no music playback Up to xx hr. Up to xx hr. with wrist-based heart rate Media storage Water rating Operating temperature range Charging temperature range Up to 1,000 songs Swim, 5 ATM1 From -20 to 60C (from -4 to 140F) From 0 to 45C (from 32 to 113F) Wireless frequency 1950 MHz @ 23 dBm maximum HRM-Pro Specifications Battery type User-replaceable CR2032, 3 V Battery life Water resistance Up to 1 yr. at 1 hr./day 5 ATM1 Operating temperature range From -10 to 50C (from 14 to 122F) Wireless frequency 2.4 GHz @ 8 dBm nominal 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 Operating temperature range Wireless frequency/

protocol Water rating Up to 10 mo. for triathlon training

(approximately 1 hr./day) From -10 to 50C (from 14 to 122F) 2.4 GHz @ +1 dBm nominal Swim, 5 ATM1 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. Observe the orientation of the front cover. The raised screw should fit in the matching raised screw hole on the front cover. NOTE: Do not overtighten. 7 Replace the sleeve. After you replace the heart rate monitor battery, you may need to pair it with the device again. Changing the Bands You can replace the bands with new Forerunner bands or compatible QuickFit bands. 1 Use the two screwdrivers to loosen the pins. 1 The device withstands pressure equivalent to a depth of 50 m. For more information, go to www.garmin.com/waterrating. 40 Device Information 2 Remove the pins. 3 Select an option:

To install Forerunner bands, align the new bands, and replace the pins using the two screwdrivers. To install QuickFit bands, replace the pins, and press the new bands into place. 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. Getting More Information Go to support.garmin.com for additional manuals, articles, and software updates. Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts. Go to www.garmin.com/ataccuracy. This is not a medical device. The pulse oximeter feature is not available in all countries. Activity Tracking For more information about activity tracking accuracy, go to garmin.com/ataccuracy. My daily step count does not appear The daily step count is reset every night at midnight. If dashes appear instead of your step count, allow the device to acquire satellite signals and set the time automatically. My step count does not seem accurate If your step count does not seem accurate, you can try these tips. Wear the device on your non-dominant wrist. Carry the device in your pocket when pushing a stroller or lawn mower. Carry the device in your pocket when actively using your hands or arms only. 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 28). Sync your step count with the Garmin Connect app

(Manually Syncing Data with Garmin Connect, page 23). 2 Wait while the device syncs your data. Syncing can take several minutes. NOTE: Refreshing the Garmin Connect app or the Garmin Connect application does not sync your data or update your step count. The floors climbed amount does not seem accurate Your device uses an internal barometer to measure elevation changes as you climb floors. A floor climbed is equal to 3 m

(10 ft.). Locate the small barometer holes on the back of the device, near the charging contacts, and clean the area around the charging contacts. The barometer performance may be affected if the barometer holes are obstructed. You can rinse the device with water to clean the area. After cleaning, allow the device to dry completely. Avoid holding handrails or skipping steps while climbing stairs. NOTE: Make sure the band is secure. The latch should close over the watch pin. 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 Troubleshooting 41 In windy environments, cover the device with your sleeve or jacket as strong gusts can cause erratic readings. My intensity minutes are flashing When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes flash. Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level. Acquiring Satellite Signals The device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically based on the GPS position. TIP: For more information about GPS, go to www.garmin.com

/aboutGPS. 1 Go outdoors to an open area. The front of the device should be oriented toward the sky. 2 Wait while the device locates satellites. It may take 3060 seconds to locate satellite signals. Improving GPS Satellite Reception Frequently sync the device to your Garmin Connect account:

Connect your device to a computer using the USB cable and the Garmin Express application. Sync your device to the Garmin Connect app using your Bluetooth enabled smartphone. Connect your device to your Garmin Connect account using a WiFi wireless network. While connected to your Garmin Connect account, the device downloads several days of satellite data, allowing it to quickly locate satellite signals. Take your device outside to an open area away from tall buildings and trees. Remain stationary for a few 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. If you have set up a Garmin Pay wallet, restoring default settings also deletes the wallet from your device. You can reset all of the device settings to the factory default values. 1 From the watch face, hold 2 Select Settings > System > Reset. 3 Select an option:

. To reset all of the device settings to the factory default values and save all activity information and stored music, select Reset Default Settings. To delete all activities from your history, select Delete All To reset all distance and time totals, select Reset Totals. To reset the all of the device settings to the factory default values and delete all activity information and stored music, select Delete Data and Reset Settings. Updating the Software Using the Garmin Connect App Before you can update your device software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the device with a compatible smartphone (Pairing Your Smartphone with Your Device, page 22). Sync your device with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 23). When new software is available, the Garmin Connect app automatically sends the update to your device. Updating the Software Using Garmin Express Before you can update your device software, you must have a Garmin Connect account, and you must download the Garmin Express application. 1 Connect the device to your computer using the USB cable. When new software is available, Garmin Express sends it to your device. 2 Follow the on-screen instructions. 3 Do not disconnect your device from the computer during the update process. NOTE: If you have already set up your device with WiFi connectivity, Garmin Connect can automatically download available software updates to your device when it connects using WiFi. My Device is in the Wrong Language 1 Hold 2 Scroll down to the last item in the list, and select it. 3 Select the first item in the list. 4 Use UP and DOWN to select your language. 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. Remove your device from the Garmin Connect app and the Bluetooth settings on your smartphone to retry the pairing process. If you bought a new smartphone, remove your device from the Garmin Connect app on the smartphone you intend to stop using. Bring your smartphone within 10 m (33 ft.) of the device. On your smartphone, open the Garmin Connect app, select or

, and select Garmin Devices > Add Device to enter pairing mode. Pair Phone. Maximizing Battery Life You can do several things to extend the life of the battery. Activities. From the watch face, hold

, and select Settings > Phone >

42 Troubleshooting Reduce the backlight timeout (Changing the Backlight Settings, page 38). Reduce the backlight brightness. Turn off Bluetooth wireless technology when you are not using connected features (Bluetooth Connected Features, page 23). When pausing your activity for a longer period of time, use the Resume Later option (Stopping an Activity, page 2). Turn off activity tracking (Turning Off Activity Tracking, page 12). Use a watch face that is not updated every second. For example, use a watch face without a second hand

(Customizing the Watch Face, page 36). Limit the smartphone notifications the device displays

(Managing Notifications, page 23). Stop broadcasting heart rate data to paired Garmin devices

(Broadcasting Heart Rate Data to Garmin Devices, page 13). Turn off wrist-based heart rate monitoring (Turning Off the Wrist-based Heart Rate Monitor, page 13). NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes and calories burned. Turn off the pulse oximeter feature (Turning Off the Wrist-

based Heart Rate Monitor, page 13). 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 Hold 2 Select Settings > Sensors & Accessories > Add New. 3 Select an option:

. Select Search All. Select your sensor type. You can customize the optional data fields (Customizing the Data Screens, page 34). My music cuts out or my headphones do not stay connected When using a Forerunner device connected to headphones using Bluetooth technology, the signal is strongest when there is a direct line of sight between the device and the antenna on the headphones. If the signal passes through your body, you may experience signal loss or your headphones may become disconnected. It is recommended to wear your headphones with the antenna on the same side of your body as your Forerunner device. Since headphones vary by model, you can try moving the Use UltraTrac GPS mode for your activity (UltraTrac, watch to your other wrist. page 36). page 37). Select the Smart recording interval (System Settings, Appendix The temperature reading is not accurate Your body temperature affects the temperature reading for the internal temperature sensor. To get the most accurate temperature reading, you should remove the watch from your wrist and wait 20 to 30 minutes. You can also use an optional tempe external temperature sensor to view accurate ambient temperature readings while wearing the watch. 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. The heart rate monitor does not send or receive data until you put it on. 3 Hold 4 Select Settings > Sensors & Accessories > Add New. 5 Select an option:

Select Search All. Select your sensor type. After the sensor is paired with your device, a message appears. Sensor data appears in the data page loop or a custom data field. 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. 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. 30s Balance: The 30-second moving average of the left/right 30s Power: The 30-second moving average of power output. 3s Balance: The three-second moving average of the left/right power balance. power balance. 3s Power: The 3-second moving average of power output. 500m Pace: The current rowing pace per 500 meters. Aerobic Training Effect: The impact of the current activity on your aerobic fitness level. Ambient Pressure: The uncalibrated environmental pressure. Anaerobic Training Effect: The impact of the current activity on your anaerobic fitness level. Average % Heart Rate Reserve: The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current activity. Average 500m Pace: The average rowing pace per 500 meters Average Ascent: The average vertical distance of ascent since Can I use my Bluetooth sensor with my watch?

The device is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin device, you must pair for the current activity. the last reset. Appendix 43 Average Balance: The average left/right power balance for the Bearing: The direction from your current location to a Average Heart Rate %Max.: The average percentage of destination. You must be navigating for this data to appear. Average Cadence: Cycling. The average cadence for the Average Cadence: Running. The average cadence for the current activity. current activity. current activity. Average Descent: The average vertical distance of descent since the last reset. Average Distance Per Stroke: Swimming. The average distance traveled per stroke during the current activity. Average Distance Per Stroke: Paddle sports. The average distance traveled per stroke during the current activity. Average GCT Balance: The average ground contact time balance for the current session. Average Ground Contact Time: The average amount of ground contact time for the current activity. Average Heart Rate: The average heart rate for the current activity. activity. maximum heart rate for the current activity. Average Lap Time: The average lap time for the current Average Left Power Phase: The average power phase angle for the left leg for the current activity. stroke. Average Nautical Speed: The average speed in knots for the current activity. Average Overall Speed: The average speed for the current activity, including both moving and stopped speeds. Average Pace: The average pace for the current activity. Average Power: The average power output for the current activity. Average Speed: The average speed for the current activity. Average Stride Length: The average stride length for the current session. Average Stroke Rate: Paddle sports. The average number of strokes per minute (spm) during the current activity. 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 4). In open water swimming, 25 meters is used to calculate your swolf score. Average Vertical Oscillation: The average amount of vertical Average Vertical Ratio: The average ratio of vertical oscillation to stride length for the current session. Avg. Left Peak Power Phase: The average power phase peak angle for the left leg for the current activity. Avg. Moving Speed: The average speed when moving for the current activity. destination. You must be navigating for this data to appear. Cadence: Cycling. The number of revolutions of the crank arm. Your device must be connected to a cadence accessory for this data to appear. Cadence: Running. The steps per minute (right and left). Cadence Gauge: Running. A color gauge showing your current cadence range. Calories: The amount of total calories burned. Compass Gauge: The direction you are moving based on the compass. compass. Compass Heading: The direction you are moving based on the Course: The direction from your starting location to a destination. Course can be viewed as a planned or set route. You must be navigating for this data to appear. Destination Location: The position of your final destination. Destination Waypoint: The last point on the route to the Di2 Battery: The remaining battery power of a Di2 sensor. Distance: The distance traveled for the current track or activity. Distance Per Stroke: Paddle sports. The distance traveled per Distance Remaining: The remaining distance to the final destination. You must be navigating for this data to appear. Distance To Next: The remaining distance to the next waypoint on the route. You must be navigating for this data to appear. Elapsed Time: The total time recorded. For example, if you start the timer and run for 10 minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes, your elapsed time is 35 minutes. Estimated Total Distance: The estimated distance from the start to the final destination. You must be navigating for this data to appear. ETA: The estimated time of day when you will reach the final destination (adjusted to the local time of the destination). You must be navigating for this data to appear. ETA at Next: The estimated time of day when you will reach the next waypoint on the route (adjusted to the local time of the waypoint). You must be navigating for this data to appear. 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. the day. Floors per Minute: The number of floors climbed up per minute. 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 Average Right Power Phase: The average power phase angle Elevation: The altitude of your current location above or below for the right leg for the current activity. sea level. oscillation for the current activity. Floors Descended: The total number of floors climbed down for Avg. Platform Center Offset: The average platform center while running. offset for the current activity. GCT Balance Gauge: A color gauge showing the left/right Avg. Right Peak Power Phase: The average power phase balance of ground contact time while running. peak angle for the right leg for the current activity. Balance: The current left/right power balance. Barometric Pressure: The current calibrated environmental Gear Battery: The battery status of a gear position sensor. Gear Combo: The current gear combination from a gear position sensor. Gear Ratio: The number of teeth on the front and rear bike Battery Percentage: The percentage of the battery power gears, as detected by a gear position sensor. pressure. remaining. 44 Appendix Gears: The front and rear bike gears from a gear position Lap 500m Pace: The average rowing pace per 500 meters for sensor. Glide Ratio: The ratio of horizontal distance traveled to the change in vertical distance. Glide Ratio to Destination: The glide ratio required to descend from your current position to the destination elevation. You must be navigating for this data to appear. GPS: The strength of the GPS satellite signal. GPS Elevation: The altitude of your current location using GPS. GPS Heading: The direction you are moving based on GPS. Grade: The calculation of rise (elevation) over run (distance). For example, if for every 3 m (10 ft.) you climb you travel 60 m (200 ft.), the grade is 5%. Lap Ascent: The vertical distance of ascent for the current lap. Lap Balance: The average left/right power balance for the the current lap. current lap. Lap Cadence: Cycling. The average cadence for the current lap. lap. lap. Lap Cadence: Running. The average cadence for the current Lap Descent: The vertical distance of descent for the current Lap Distance: The distance traveled for the current lap. Lap Distance Per Stroke: Swimming. The average distance Grit: The measurement of difficulty for the current activity based traveled per stroke during the current lap. on elevation, gradient, and rapid changes in direction. Ground Contact Time: The amount of time in each step that you spend on the ground while running, measured in milliseconds. Ground contact time is not calculated while walking. Ground Contact Time Gauge: A color gauge showing the amount of time in each step that you spend on the ground while running, measured in milliseconds. Heading: The direction you are moving. Heart Rate: Your heart rate in beats per minute (bpm). Your device must have wrist-based heart rate or be connected to a compatible heart rate monitor. Heart Rate %Max.: The percentage of maximum heart rate. Heart Rate Gauge: A color gauge showing your current heart rate zone. Heart Rate Zone: The current range of your heart rate (1 to 5). The default zones are based on your user profile and maximum heart rate (220 minus your age). Intensity Factor: The Intensity Factor for the current activity. Interval Average %HRR: The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current swim interval. Interval Average %Max.: The average percentage of maximum heart rate for the current swim interval. Interval Average Heart Rate: The average heart rate for the current swim interval. Interval Distance: The distance traveled for the current interval. Interval Lengths: The number of pool lengths completed during the current interval. Interval Maximum %HRR: The maximum percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current swim interval. lap. Interval Maximum %Max.: The maximum percentage of maximum heart rate for the current swim interval. Interval Maximum Heart Rate: The maximum heart rate for the current swim interval. Interval Pace: The average pace for the current interval. Interval Stroke Rate: The average number of strokes per minute (spm) during the current interval. Interval Strokes Per Length: The average number of strokes per pool length during the current interval. Interval Stroke Type: The current stroke type for the interval. Interval Swolf: The average swolf score for the current interval. Interval Time: The stopwatch time for the current interval. Lap % Heart Rate Reserve: The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current lap. Lap Distance Per Stroke: Paddle sports. The average distance traveled per stroke during the current lap. Lap Flow: The overall flow score for the current lap. Lap GCT Balance: The average ground contact time balance for the current lap. Lap Grit: The overall grit score for the current lap. Lap Ground Contact Time: The average amount of ground contact time for the current lap. Lap Heart Rate: The average heart rate for the current lap. Lap Heart Rate %Max.: The average percentage of maximum heart rate for the current lap. Lap Left Peak Power Phase: The average power phase peak angle for the left leg for the current lap. Lap Left Power Phase: The average power phase angle for the left leg for the current lap. Lap Normalized Power: The average Normalized Power for the current lap. Lap Pace: The average pace for the current lap. Lap Platform Center Offset: The average platform center offset for the current lap. Lap Power: The average power output for the current lap. Lap Right Peak Power Phase: The average power phase peak angle for the right leg for the current lap. Lap Right Power Phase: The average power phase angle for the right leg for the current lap. Laps: The number of laps completed for the current activity. Lap Speed: The average speed for the current lap. Lap Stride Length: The average stride length for the current Lap Stroke Rate: Swimming. The average number of strokes per minute (spm) during the current lap. Lap Stroke Rate: Paddle sports. The average number of strokes per minute (spm) during the current lap. Lap Strokes: Swimming. The total number of strokes for the current lap. current lap. Lap Strokes: Paddle sports. The total number of strokes for the 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. Appendix 45 Last Lap 500m Pace: The average rowing pace per 500 meters Location: The current position using the selected position Last Lap Ascent: The vertical distance of ascent for the last Maximum Ascent: The maximum rate of ascent in feet per Last Lap Cadence: Cycling. The average cadence for the last Maximum Descent: The maximum rate of descent in meters Last Lap Cadence: Running. The average cadence for the last Maximum Elevation: The highest elevation reached since the Last Lap Descent: The vertical distance of descent for the last Last Lap Distance: The distance traveled for the last completed the current activity. for the last lap. completed lap. completed lap. completed lap. completed lap. lap. Last Lap Distance Per Stroke: Swimming. The average distance traveled per stroke during the last completed 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. Last Lap Power: The average power output for the last completed lap. Last Lap Speed: The average speed for the last completed lap. Last Lap Stroke Rate: Swimming. The average number of strokes per minute (spm) during the last completed lap. Last Lap Stroke Rate: Paddle sports. The average number of strokes per minute (spm) during the last completed lap. Last Lap Strokes: Swimming. The total number of strokes for the last completed lap. for the last completed lap. Last Lap Swolf: The swolf score for the last completed lap. Last Lap Time: The stopwatch time for the last completed lap. Last Length Pace: The average pace for your last completed pool length. Last Length Stroke Rate: The average number strokes per minute (spm) during the last completed pool length. completed pool length. completed pool length. length. Last Length Stroke Type: The stroke type used during the last Last Length Swolf: The swolf score for the last completed pool Lat/Lon: The current position in latitude and longitude regardless of the selected position format setting. Left Peak Power Phase: The current power phase peak angle for the left leg. Power phase peak is the angle range over which the rider produces the peak portion of the driving force. Left Power Phase: The current power phase angle for the left leg. Power phase is the pedal stroke region where positive power is produced. Lengths: The number of pool lengths completed during the current activity. format setting. minute or meters per minute since the last reset. per minute or feet per minute since the last reset. last reset. Maximum Lap Power: The top power output for the current lap. Maximum Nautical Speed: The maximum speed in knots for Maximum Power: The top power output for the current activity. Maximum Speed: The top speed for the current activity. Minimum Elevation: The lowest elevation reached since the last reset. Multisport Time: The total time for all sports in a multisport activity, including transitions. Muscle O2 Saturation %: The estimated muscle oxygen saturation percentage for the current activity. Nautical Distance: The distance traveled in nautical meters or nautical feet. Nautical Speed: The current speed in knots. Next Split Distance: Running. The total distance of the next Next Split Target Pace: Running. The target pace for the next Next Waypoint: The next point on the route. You must be navigating for this data to appear. Normalized Power: The Normalized Power for the current split. split. 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 Pace: The current pace. PacePro Gauge: Running. Your current split pace and your target split pace. Pedal Smoothness: The measurement of how evenly a rider is applying force to the pedals throughout each pedal stroke. Performance Condition: The performance condition score is a real-time assessment of your ability to perform. center offset is the location on the pedal platform where force is applied. Power: Cycling. The current power output in watts. Power: Skiing. The current power output in watts. Your device must be connected to a compatible heart rate monitor. Power Gauge: A color gauge showing your current power zone. Power to Weight: The current power measured in watts per kilogram. Power Zone: The current range of power output (1 to 7) based on your FTP or custom settings. Rear: The rear bike gear from a gear position sensor. 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 Rest Timer: The timer for the current rest (pool swimming). Last Lap Strokes: Paddle sports. The total number of strokes behind of the target pace. Last Length Strokes: The total number of strokes for the last Platform Center Offset: The platform center offset. Platform Load: The training load for the current activity. Training load is the amount of excess post-exercise oxygen consumption

(EPOC), which indicates the strenuousness of your workout.

(brpm). 46 Appendix the current split. Total Ascent: The total elevation distance ascended since the 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. Right Power Phase: The current power phase angle for the right leg. Power phase is the pedal stroke region where positive power is produced. Set Timer: During a strength training activity, the amount of time spent in the current workout set. Speed: The current rate of travel. Split Distance: Running. The total distance of the current split. Split Distance Remaining: Running. The remaining distance of Split Pace: Running. The pace for the current split. Split Target Pace: Running. The target pace for the current split. Steps: The number of steps taken during the current activity. Stopped Time: The total time stopped for the current activity. Stress: Your current stress level. Stride Length: The length of your stride from one footfall to the next, measured in meters.

(spm).

(spm). activity. Strokes: Swimming. The total number of strokes for the current Strokes: Paddle sports. The total number of strokes for the current activity. Sunrise: The time of sunrise based on your GPS position. Sunset: The time of sunset based on your GPS position. Swim Time: The swimming time for the current activity, not including rest time. Temperature: The temperature of the air. Your body temperature affects the temperature sensor. You can pair a tempe sensor with your device to provide a consistent source of accurate temperature data. Time in Zone: The time elapsed in each heart rate or power zone. 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 Time Standing: The time spent standing while pedaling for the Time Standing Lap: The time spent standing while pedaling for Time to Next: The estimated time remaining before you reach the next waypoint in the route. You must be navigating for this data to appear. Torque Efficiency: The measurement of how efficiently a rider current lap. current activity. the current lap. is pedaling. last reset. Total Ascent/Descent Gauge: The total elevation distances ascended and descended during the activity or since the last reset. Total Descent: The total elevation distance descended since the last reset. Total Hemoglobin: The estimated total hemoglobin concentration in the muscle. Training Effect Gauge: The impact of the current activity on Training Stress Score: The Training Stress Score for the Velocity Made Good: The speed at which you are closing on a destination along a route. You must be navigating for this data to appear. Vertical Dist. to Dest.: The elevation distance between your current position and the final destination. You must be navigating for this data to appear. Vertical Oscillation: The amount of bounce while you are running. The vertical motion of your torso, measured in centimeters for each step. Vertical Oscillation Gauge: A color gauge showing the amount of bounce while you are running. Vertical Ratio: The ratio of vertical oscillation to stride length. Vertical Ratio Gauge: A color gauge showing the ratio of vertical oscillation to stride length. Vertical Speed: The rate of ascent or descent over time. Vertical Speed to Target: The rate of ascent or descent to a predetermined altitude. You must be navigating for this data to appear. Work: The accumulated work performed (power output) in kilojoules. Stroke Rate: Swimming. The number of strokes per minute your aerobic and anaerobic fitness levels. Stroke Rate: Paddle sports. The number of strokes per minute current activity. VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and gender. Percentile 2029 040 95 80 60 40 95 80 60 40 040 55.4 51.1 45.4 41.7

<41.7 49.6 43.9 39.5 36.1

<36.1 Percentile 2029 3039 54 48.3 44 40.5

<40.5 3039 47.4 42.4 37.8 34.4

<34.4 4049 52.5 46.4 42.4 38.5

<38.5 4049 45.3 39.7 36.3 33

<33 5059 48.9 43.4 39.2 35.6

<35.6 5059 41.1 36.7 33 30.1

<30.1 6069 45.7 39.5 35.5 32.3

<32.3 6069 37.8 33 30 27.5

<27.5 7079 42.1 36.7 32.3 29.4

<29.4 7079 36.7 30.9 28.1 25.9

<25.9 Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org. Males Superior Excellent Good Fair Poor Females Superior Excellent Good Fair Poor Appendix 47 FTP Ratings These tables include classifications for functional threshold power (FTP) estimates by gender. Wheel Circumference (mm) Untrained Less than 2.23 Males Superior Excellent Good Fair Females Superior Excellent Good Fair Watts per Kilogram (W/kg) 5.05 and greater From 3.93 to 5.04 From 2.79 to 3.92 From 2.23 to 2.78 Watts per Kilogram (W/kg) 4.30 and greater From 3.33 to 4.29 From 2.36 to 3.32 From 1.90 to 2.35 Untrained Less than 1.90 700C Tubular FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power Meter

(Boulder, CO: VeloPress, 2010). 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. Wheel Circumference (mm) Tire Size 27 1-3/8 29 x 2.1 29 x 2.2 29 x 2.3 650 x 20C 650 x 23C 650 35A 650 38B 650 38A 700 18C 700 19C 700 20C 700 23C 700 25C 700 28C 700 30C 700 32C 700 35C 700 38C 700 40C 700 44C 700 45C 700 47C 2169 2288 2298 2326 1938 1944 2090 2105 2125 2070 2080 2086 2096 2105 2130 2136 2146 2155 2168 2180 2200 2235 2242 2268 Symbol Definitions These symbols may appear on the device or accessory labels. WEEE disposal and recycling symbol. The WEEE symbol is attached to the product in compliance with the EU directive 2012/19/EU on Waste Electrical and Electronic Equipment (WEEE). It is intended to deter the improper disposal of this product and to promote reuse and recycling. 24 3/4 Tubular Tire Size 20 1.75 20 1-3/8 22 1-3/8 22 1-1/2 24 1 24 1-1/8 24 1.75 24 1-1/4 24 2.00 24 2.125 26 7/8 26 1-1.0 26 1 26 1.25 26 1-1/8 26 1.40 26 1.50 26 1.75 26 1.95 26 2.00 26 1-3/8 26 2.10 26 2.125 26 2.35 26 1-1/2 26 3.00 27 1 27 1-1/8 27 1-1/4 48 1515 1615 1770 1785 1753 1785 1795 1890 1905 1925 1965 1920 1913 1952 1953 1970 2005 2010 2023 2050 2055 2068 2068 2070 2083 2100 2170 2145 2155 2161 Appendix charging39, 40 maximizing23, 36, 42 replacing40 bike sensors32 Bluetooth sensors32 Bluetooth technology1, 6, 22, 23, 25, 42 headphones27, 43 Body Battery22 Index A accessories32, 33, 41, 43 acclimation17 activities14, 33, 36 custom2, 3, 29, 33 saving2, 14 starting2, 30 activity tracking11, 12, 14 alarms34, 38 alert6 alerts12, 32, 34, 35 heart rate6, 13 altimeter31, 37 calibrating37 altitude17 ANT+ sensors6, 32, 33 fitness equipment3 applications2325 smartphone22 apps2 assistance25 auto climb35 Auto Lap35 Auto Pause35 auto rest4 auto scroll36 B back to start, navigation30 backlight1, 38 bands40 barometer31, 37 calibrating37 battery C cadence10, 15 alerts34 sensors32 calendar7 calibrating altimeter37 compass37 calorie, alerts34 charging39, 40 cleaning the device14, 40 clock1, 38 compass31, 37 calibrating37 computer26 Connect IQ24 connecting23, 25 contacts, adding25 controls menu24 coordinates30 countdown timer38 courses29 creating29 loading29 playing5 selecting5 D data Index pages34 sharing10 storing14, 15, 28 transferring28 uploading23 G Galileo36 Garmin Connect6, 7, 22, 23, 25, 28, 29, 42 data fields24 deleting all user data29 history28 personal records9 distance4, 36 alerts32, 34 dogleg6 drills4, 5 E elevation8, 17 settings37 emergency contacts25 extended display10 F favorites33 fitness18 foot pod32 storing data28 Garmin Express25, 41 updating software41 Garmin Pay27 GLONASS36, 37 goals8 GPS1, 36, 37 settings36 signal2, 42 green view, pin location5 ground contact time15, 16 GroupTrack25, 26, 36 H heading setting31 headphones Bluetooth technology27, 43 connecting27 health stats12 heart rate1, 4, 12, 13 alerts13, 34 monitor1317, 20, 40 pairing sensors13 zones10, 11, 17, 28 history4, 27, 28 deleting28 sending to computer28 hydration12 I icons1 incident detection25 indoor training2, 3, 32 intensity minutes12, 42 intervals4 workouts7, 8 K keys1, 24, 37, 38, 40 L lactate threshold1618 language37, 42 laps1, 3, 4 layup6 lengths4 LiveTrack25, 26 locations30 deleting29 editing29 saving29, 31 music controls24, 26, 27 maps31, 34 browsing31 navigating30, 31 updating41 measuring a shot6 menstrual cycle12 menu1 metronome10 MOB30 Move IQ12 multisport2, 3, 28 music1, 26, 27 loading26 playing26 services26 N navigation2932, 34 back to start30 Sight 'N Go30 stopping30 NFC27 north reference37 notifications22, 23 O odometer6, 28 oxygen saturation21 P pace8, 9 pairing22 ANT+ sensors13, 43 Bluetooth sensors43 sensors32 smartphone22, 42 payments27 performance condition1618 personal records9 deleting9 points of interest (POI)30, 31 pool size4 power5 power (force)17 alerts34 meters17, 19, 33, 48 zones11 profiles1 activity1, 3 user10 projected finish time18 pulse oximeter12, 21 R race predictor16 racing8 recovery17, 19, 20 replacing the battery40 resetting the device42 routes30 settings35 running dynamics15, 16 S safety information25 satellite signals36, 42 saving activities14, 14 scorecard6 screen38 segments9 settings12, 21, 31, 33, 3538, 42 sharing data10 shortcuts24 Sight 'N Go30 skiing5 alpine5 backcountry5 ski touring5 snowboarding5 sleep mode11 customizing the device24, 34, 37, 38 M main menu, customizing33 man overboard (MOB)30 map31, 35 map points. See points of interest (POI) 49 Z zones heart rate10 power11 time39 smartphone1, 2325, 42 applications23, 25 apps22 pairing22, 42 snowboarding5 software license39 updating41, 42 version39 specifications40 speed36 speed and cadence sensors32 Spotify26 statistics6 stopwatch38 stress level16, 21, 22 stress score21, 22 stride length15 strokes4 swimming4, 5, 7, 13, 14 swolf score4 system settings37 T target8 tempe33, 43 temperature17, 33, 43 time39 alerts34 settings38 zones and formats38 time zones39 timer14, 27 countdown38 tones10, 38 TracBack2, 30 tracking12, 21, 25 tracks30 training14, 79, 17, 20, 23 plans6, 7 U UltraTrac36 unit ID39 units of measure38 updates, software42 uploading data23 USB42 user data, deleting29 user profile10 V vertical oscillation15, 16 vertical ratio15, 16 VIRB remote39 virtual course2 Virtual Partner8 VO2 max.7, 1619, 47 W wallet1, 27 watch faces24, 36 watch mode36, 42 waypoints31 projecting29 weather24 wheel sizes48 WiFi25, 42 connecting25 widgets12, 13, 2124, 26 workouts6, 7 loading6 Training Effect17, 18 training load19, 20 training status7, 11, 17, 19, 20 treadmill2 triathlon training3 troubleshooting3, 4, 1316, 21, 22, 4042 50 Index support.garmin.com December 2020 GUID-2BA30752-33FB-42B8-8484-69C491706113 v1

FORERUNNER 945 LTE Quick Start Manual 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 BACK 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. Select to return to the previous screen. Select to record a lap, rest, or transition during an activity. 2 Quick Start Manual DOWN UP Select to scroll through the widgets, data screens, options, and settings. Hold to open the music controls

(page 15). Select to scroll through the widgets, data screens, options, and settings. Hold to view the menu. Hold to manually change sports during an activity. GPS Status and Status Icons The GPS status ring and icons temporarily overlay each data screen. 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. GPS GPS status Battery status Smartphone connection status WiFi technology status Quick Start Manual 3 LTE status Heart rate status 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 (page 4). Set up your LTE Subscription (page 10). Set up safety features

(page 12). Set up WiFi networks

(page 5). 4 Set up your Garmin Pay wallet (page 11). 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. Quick Start Manual 3 Select LIGHT to turn on the device. The first time you turn on the device, it is in pairing mode. 4 Follow the instructions in the app to complete the pairing and setup process. Tips for Existing Garmin Connect Users 1 From the Garmin Connect app, select or

. 2 Select Garmin Devices >

Add Device. Connecting to a WiFi Network Use the Garmin Connect app. Use the Garmin Express application

(www.garmin.com

/express). Going for a Run The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (page 18). 1 Select START, and select an activity. 2 Go outside, and wait while the device locates satellites. 3 Select START. 4 Go for a run. Quick Start Manual 5 5 After you complete your run, select STOP. 6 Select an option:

Select Resume to restart the activity timer. Select Save to save the run and reset the activity timer. You can select the run to view a summary. Triathlon Training When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment, to time each segment, and to save the activity. 1 Select START > Triathlon. 2 Select START to start the activity timer. 3 Select at the beginning and end of each transition. 4 After you complete your activity, select STOP >

Save. 6 Quick Start Manual Heart Rate While Swimming NOTE: If both wrist-based heart rate and chest heart rate data are available, your device uses the chest heart rate data. To view your heart rate data, you can add heart rate data fields. Heart rate data is not visible while the heart rate accessory is underwater. Going for a Pool Swim 1 Select START > Pool Swim. 2 Select your pool size, or enter a custom size. 3 Select START. 4 Start your activity. The device automatically records swim intervals and lengths. 5 When resting, select to pause the activity timer. 6 Select to restart the activity timer. 7 After you finish the activity, select STOP > Save. Smart Features Viewing Widgets Your device comes preloaded with several widgets, and more are available when you pair your device with a smartphone. Select UP or DOWN. Quick Start Manual 7 The device scrolls through the widget loop. Select START to view additional options and functions for a widget. Viewing the Controls Menu The controls menu contains options, such as turning on the assistance feature (page 12), locking the keys, and turning the device off. You can also open the Garmin Pay wallet. 1 From any screen, hold LIGHT. 2 Select UP or DOWN to scroll through the options. Physiological Measurements These performance measurements are estimates that can help you track and understand your training activities and race performances. These estimates are provided and 8 Quick Start Manual supported by Firstbeat Analytics. Daily suggested workouts Functional threshold power

(FTP) Heat and altitude acclimation HRV stress test Lactate threshold Performance condition Predicted race times Recovery time Training Effect and primary benefit Training load and focus Training status VO2 max. NOTE: The estimates may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance. For more information, go to www.garmin.com/performance-

data/running/. Running Dynamics You can use your compatible Forerunner device paired with a running dynamics accessory to provide real-time feedback about your running form. The running dynamics accessory has an accelerometer that measures torso movement in order to calculate six running metrics. Quick Start Manual 9 Cadence Vertical oscillation Ground contact time Ground contact time balance Stride length Vertical ratio NOTE: For more information, go to www.garmin.com

/performance-data/running/. LTE Connected Features This Forerunner device has certain features that require an LTE Subscription and must be set up using the Garmin Connect app. For subscription information, go to garmin.com

/subscriptions. Assistance Plus Assistance Incident detection LiveTrack Live Event Sharing Spectator messages Bluetooth Connected Features The Forerunner device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app. Activity uploads Audio prompts Assistance Connect IQ 10 Quick Start Manual Find my phone Find my watch Incident detection GroupTrack LiveTrack Live Event Sharing Music controls Phone notifications Social media interactions Software updates Weather updates Workout, course, and PacePro downloads Setting Up Your Garmin Pay Wallet The Garmin Pay feature allows you to use your watch to pay for purchases in participating stores. You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com

/garminpay/banks to find participating financial institutions. 1 From the Garmin Connect app, select or

. 2 Select Garmin Pay > Get Started. 3 Follow the on-screen instructions. Quick Start Manual 11 You can open your Garmin Pay wallet from the controls menu on your device. See the owner's manual for more information on using the Garmin Pay feature. Safety and Tracking Features CAUTION All of the safety and tracking features must be set up using the Garmin Connect app. Assistance Plus is available only when you obtain an LTE Subscription. The Assistance Plus feature is not available in every market where this product is sold. Assistance, incident detection, and LiveTrack are available when your Forerunner device is connected to the Garmin Connect app using Bluetooth technology, or when you obtain an LTE Subscription. Assistance Plus: If you have an active LTE Subscription, are within an LTE network coverage area, and Assistance Plus is enabled, your Forerunner device can contact the International Emergency Response 12 Quick Start Manual Coordination Center

(IERCC) emergency response team if an incident is detected or if you need emergency assistance. An IERCC response team member will attempt to contact emergency services on your behalf and may contact one or more of your emergency contacts. Assistance: If an incident is detected or if you need assistance, your Forerunner device can send an automated message with your name, LiveTrack link, and GPS location to your emergency contacts. Assistance does not contact the IERCC emergency response team or emergency services on your behalf. Incident Detection: When the Forerunner device detects an incident during an outdoor walk, run, or bike activity, the device automatically starts an Assistance Plus or assistance request. LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite followers using email or Quick Start Manual 13 social media, allowing them to view your live data on a Garmin Connect tracking page. Adding Emergency Contacts Emergency contact phone numbers are used for the safety and tracking features. 1 From the Garmin Connect app, select or

. 2 Select Safety & Tracking

> Incident Detection &

Assistance > Add Emergency Contact. 3 Follow the on-screen instructions. Requesting Assistance Before you can request assistance or Assistance Plus, you must set up the safety and tracking features (page 12). 1 Hold the 2 When you feel three key. vibrations, release the key to activate the assistance feature. The countdown screen appears. TIP: You can select Cancel before the countdown is complete to cancel the message. 14 Quick Start Manual Music You can download audio content to your device, so you can listen when your smartphone is not nearby. The Garmin Connect app and Garmin Express application allow you to download audio content from a third-party provider or your computer. You can use the music controls to control music playback on your smartphone or to play music stored on your device. To listen to audio content stored on your device, you must connect headphones with Bluetooth technology. Connecting to a Third-

Party Provider Before you can download music or other audio files to your watch from a supported third-party provider, you must connect to the provider to your device. Some third-party music provider options are already installed on your device. For more options, you can download the Connect IQ app. 1 Hold DOWN from any screen to open the music controls. 2 Select

. Quick Start Manual 15 3 Select the name of the provider, and follow the on-

screen instructions. Downloading Personal Audio Content 1 Install the Garmin Express application on your computer

(www.garmin.com

/express). 2 Connect the device to your computer using the included USB cable. 3 Open the Garmin Express application, select your device, and select Music. 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. 16 Quick Start Manual Listening to Music 1 Hold DOWN from any screen to open the music controls. To listen to music from a third-party provider, select the name of the provider. 2 Connect your headphones with Bluetooth technology. 5 Select to open the music playback controls. 3 Hold 4 Select Music Providers, and select an option:

To listen to music downloaded to the watch from your computer, select My Music. To control music playback on your smartphone, select Control Phone. Quick Start Manual Device Information 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, 17 you should remain motionless. product warnings and other important information. NOTICE To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions in the owner's manual. 1 Plug the small end of the USB cable into the charging port on your device. NOTE: The optical sensor is located on the back of the device. See the owner's manual for more information. Charging the Device WARNING This device contains a lithium-

ion battery. See the Important Safety and Product Information guide in the product box for 18 Quick Start Manual Go to www.garmin.com

/manuals

/forerunner945LTE. Getting More Information Go to support.garmin.com for additional manuals, articles, and software updates. Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts. Go to www.garmin.com

/ataccuracy. This is not a medical device. The pulse oximeter 2 Plug the large end of the USB cable into a USB charging port. 3 Charge the device completely. Getting the Owner's Manual The owner's manual includes instructions for using device features and accessing regulatory information. Quick Start Manual 19 feature is not available in all countries. Specifications Forerunner operating temperature range: From

-20 to 60C (from -4 to 140F) Forerunner charging temperature range: From 0 to 45C (from 32 to 113F) Heart rate monitor operating temperature range: From

-10 to 50C (from 1 to 122F) Wireless frequency: 1950 MHz @ 23 dBm maximum 2021 Garmin Ltd. or its subsidiaries Garmin, the Garmin logo, ANT+, and Forerunner are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Connect IQ, Firstbeat Analytics, Garmin Connect, Garmin Express, and Garmin Pay are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. The BLUETOOTH word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. WiFi is a registered mark of Wi-Fi Alliance Corporation. Other trademarks and trade names are those of their respective owners. 20 Quick Start Manual M/N: A03949 Quick Start Manual 21 support.garmin.com Printed in Taiwan December 2020 190-02515_draft

E-Label Information The following specific instructions are provided in the Quick Start Manual that ships with the device Label viewing directions are found in the user manual (outlined here for reference) and available on line at www.garmin.com Getting the Owner's Manual The owner's manual includes instructions for using device features and accessing regulatory information Go to www.garmin.com/manuals/

The following are the specific instructions provided in the owners manual that is provided at www.garmin.com/manuals:

ViewingRegulatoryandComplianceInformation 1 Fromthesettings,select About 2 SelectDownuntilregulatoryinformationappears FCCID:IPH03949 IC:1792A03949 M/N:A03949 The above M/N, FCC ID, and IC numbers can be found printed on the product packaging

Letter of Authorization and Anti- Drug Statement Applicant Name: Garmin International, Inc. Address: 1200 East 151st Street, Olathe, KS 66062 Product Name: A03949 Model Number: A03949 FCC ID: IPH-03949 We authorize:

CETECOM Inc., to act on our behalf on all matters concerning the above-named equipment. We declare that CETECOM Inc. is allowed to forward all information related to the approval project to the Federal Communications Commission and discuss any issues concerning the approval application. The applicant must certify that neither the applicant nor any party to the application is subject to a denial of Federal benefits, that include FCC benefits, pursuant to Section 5301 of the Anti-

Drug Abuse Act of 1988, 21 U.S.C. 862 because of a conviction for possession or distribution of a controlled substance. See 47 CFR 1.2002(b) for the definition of a "party" for these purposes. Does the applicant or authorized agent so certify? Yes I certify that I am authorized to sign this application. All of the statements herein and the exhibits attached hereto, are true and correct to the best of my knowledge and belief. In accepting a Grant of Equipment Authorization as a result of the representations made in this application, the applicant is responsible for (1) labeling the equipment with the exact FCC ID specified in this application, (2) compliance statement labeling pursuant to the applicable rules, and (3) compliance of the equipment with the applicable technical rules. If the applicant is not the actual manufacturer of the equipment, appropriate arrangements have been made with the manufacturer to ensure that production units of this equipment will continue to comply with the FCC's technical requirements. Authorizing an agent to sign this application, is done solely at the applicant's discretion; however, the applicant remains responsible for all statements in this application. If an agent has signed this application on behalf of the applicant, a written letter of authorization which includes information to enable the agent to respond to the above section 5301 (Anti-Drug Abuse) Certification statement has been provided by the applicant. It is understood that the letter of authorization must be submitted to the FCC upon request, and that the FCC reserves the right to contact the applicant directly at any time. Signature of Authorized Person Filing:

Title: Associate Gen. Counsel Employment & Reg. Affairs Date: October 9, 2020

Request for Permanent Confidentiality Federal Communications Commission Equipment Authorization Division 7435 Oakland Mills Road Columbia, MD 21048 Date: October 07, 2020 Subject:

To Whom It May Concern:

In accordance with 0.457(d) and 0.459 of CFR 47, and KDB 726920, Full Company Name hereby requests permanent confidentiality for documents filed under the following exhibit types:

FCC ID: IPH03949 1. Block Diagram 2. Schematic Diagram 3. Operational Description These items contain detailed system and equipment description and related information about the product which Garmin international, Inc. considers to be proprietary, confidential and a custom design which otherwise would not be released to the general public. Since this design is a basis from which future technological products will evolve, Garmin international, Inc. also feels that this information would be of benefit to its competitors, and that the disclosure of the information in these exhibits would give our competitors an unfair advantage in the market. We are aware that exhibit types cover letters, attestations, label document, test reports, RF exposure information (SAR and MPE reports), cannot be requested to be classified confidential and are thus subject to publication, as will be documents of all other exhibits types for which we have not requested a confidentiality classification. Best Regards, Signature Name: Douglas J Burroughs Title: Senior Compliance Engineer Company Name: Garmin International Address: 1200 East 151st Street, Olathe, KS 66062

Garmin International, Inc. A |

GARMIN. |

Federal Communications Commission Equipment Authorization Division 7435 Oakland Mills Road Columbia, MD 21048 Date: October 19, 2020 Subject: Request for Short Term Confidentiality FCC-ID: IPH-03949 To Whom It May Concern:

In accordance with 0.457(d) and 0.459 of CFR 47, Garmin International, Inc. hereby requests short term confidentiality for documents filed under the following exhibit types:

1. External Photographs 2. Internal Photographs 3. User / Instruction Manual 4, Test Set-up Photographs until the product will be publicly announced. Short term confidentiality release date / period: 90 days from grant issue date These items contain detailed system and equipment description and related information about the product which Garmin International, Inc. considers to be proprietary, confidential and a custom design which otherwise would not be released to the general public. Since this design is a basis from which future technological products will evolve, Garmin International, Inc. also feels that this information would be of benefit to its competitors, and that the disclosure of the information in these exhibits would give our competitors an unfair advantage in the market. Weare informed and aware of our obligation that we have to inform the involved TCB in written and in due time if we intend to market the product prior to the above specified confidentiality release date so that the short-term confidentiality classification can be reset prior to product launch. We are aware that exhibit types cover letters, attestations, label document, test reports, RF exposure information (SAR and MPE reports), cannot be requested to be classified confidential and are thus subject to publication, as will be documents of all other exhibits types for which we have not requested a confidentiality classification. Best Regards,

' Tearfi Lead - System Validation Company Name: Garmin International, Inc. Address: 1200 East 151st Street, Olathe, KS 66062

To Whom It May Concern:

Subject: Authorization for FCC and IC submissions As FCC and IC registered contact for FCC/IC equipment authorization filing submissions for Garmin International, Inc. 1200 E.151st Street, Olathe, KS 66062-3426 and pursuant to FCC KDB 852134 D01 Authorized Policy Form 731 v02r03 I hereby designate the following individual / group as agent authorized to submit and to sign related technical and administrative exhibits such as cover letters, applications, attestations, confidentiality requests. Jay Everett, Team Leader Product & Systems Validation, Garmin International, Inc. Douglas Burroughs, Senior Compliance Engineer, Garmin International, Inc. A copy of this authorization will be submitted with each application for equipment authorization.

Subject: Validity of Test Results from Testing / Certification of the Integrated Module To Whom It May Concern:

We, Garmin International, Inc., 1200 E 151st Street, Olathe, KS 66062, due hereby declare that that the test results from conducted tests applied to the radio module:

Manufacturer: Murata Model: LBADOXX1SC FCC ID: HSW-TY1SC IC: 4492A-TY1SC which is incorporated in our host equipment:

Manufacturer: Garmin International, Inc Model: A03949 FCC ID: IPH-03949 IC: 1792A-03949 and as reported in module test report(s):

Report Number: 103652106LEX-007, Issue Date: 05/13/2019 Cellular) accurately represent the test results under the new conditions when the identified radio module is integrated in the identified host equipment. By integration of the said radio module into the identified host equipment no changes were made to it or by external adaptation circuitry that impacts the validity of the results of the original modules test reports; hence conducted signal measurements in the above listed reports also apply to Product/Model:

A03949 Sincerely, tc Ja , Team Lead System Validation