quick start manual F O R E R U N N E R 3 1 0 X T MULTISPORT GPS TRAINING DEVICE Warning: Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information. Warning: This product contains a nonreplaceable lithiumion battery. See the Important Safety and Product Information guide in the product box for important battery safety information Product Registration Help us better support you by completing our online registration today. Go to http://my.garmin.com. Keep the original sales receipt, or a photocopy, in a safe place. In the UK, contact Garmin (Europe) Ltd. by phone at 0808 2380000. In Europe, go to www.garmin.com
/support and click Contact Support for incountry support information, or contact Garmin (Europe) Ltd. by phone at +44 (0) 870.8501241. Contact Garmin Contact Garmin Product Support if you have any questions while using your Forerunner. In the USA, go to www.garmin.com/support, or contact Garmin USA by phone at (913) 3978200 or (800) 8001020.
Forerunner 310XT Quick Start Manual Buttons power Press and hold to turn the Forerunner on and off. Press to turn on and to adjust the backlight. A status page appears. Press to pair with an ANT+ weight scale (optional accessory). mode Press to view the timer page and menu page. The map page and the compass page also appear if they are active. Press to exit a menu or a page. Your settings are saved. Press and hold to switch sport modes. lap/reset start/stop Press to create a new lap. Press and hold to reset the timer. Press to start or to stop the timer. enter Press to select options and to acknowledge messages. Forerunner 310XT Quick Start Manual 3 arrows (up/down) Icons Press to scroll through menus and settings. Tip: Press and hold the arrows to scroll quickly through the settings. Press to scroll through training pages during a workout. On the Virtual Partner page, press and hold to adjust the Virtual Partner pace. Forerunner Backlight to turn on the backlight. Press to adjust the backlight Use level. This window also shows several status icons. GPS is on, and the Forerunner is receiving satellite signals. GPS is off for use indoors or for training with the optional foot pod sensor. The timer is running. The heart rate sensor is active. The foot pod sensor is active. The cadence sensor is active. The power sensor is active. Battery charge level. The battery is charging.
Forerunner 310XT Quick Start Manual Step 1: Charge the Battery CauTion: To prevent corrosion, thoroughly dry the charging contacts and the surrounding area before charging. Tip: The Forerunner will not charge when outside the temperature range of 32F122F
(0C50C). 1. Plug the USB connector on the charging clip cable into the AC adapter. 2. Plug the AC adapter into a standard wall outlet. 3. Align the charging clip posts with the contacts on the back of the Forerunner. Contacts 4. Clip the charger securely over the face of the Forerunner. A fully charged battery will last up to 20 hours, depending on usage. Charging clip Forerunner 310XT Quick Start Manual
Step 2: Turn on our Forerunner Turn on our Forerunner Press and hold instructions to configure the Forerunner and set your user profile. to turn on your Forerunner. Follow the onscreen Activity Class Chart Training Description No exercise Occasional, light exercise Regular exercise and training Daily training 0 1 2 3 4 5 6 7 8 9 10 Training Frequency
Once every two weeks Once a week 2 to 3 times per week 3 to 5 times per week Almost daily Daily Training Time Per Week
Less than 15 minutes 15 to 30 minutes Approximately 30 minutes Approximately 45 minutes 45 minutes to 1 hour 1 to 3 hours 3 to 7 hours 7 to 11 hours 11 to 15 hours More than 15 hours Activity Class Chart provided by Firstbeat Technologies Ltd., portions of which are based on Jackson et al. Prediction of functional aerobic capacity without exercise testing. Medicine and Science in Sports &
Exercise 22:863:870, 1990.
Forerunner 310XT Quick Start Manual The Forerunner uses your user profile to calculate accurate calorie data. Using the table on page 6, select 010 to set your activity class. If you are using an ANT+ heart rate monitor, select Yes during the configuration to allow the heart rate monitor to pair (connect) with your Forerunner. See Step 4 on for more information. Step 3: Acquire Satellite Signals It may take 3060 seconds to acquire satellite signals. Go outdoors to an open area. For the best reception, ensure that the face of the Forerunner is oriented toward the sky. When the Forerunner has acquired satellite signals, the training page appears with the satellite icon (
the top.
) at Step 4: Pair the Heart Rate Monitor (Optional) While you are trying to pair your heart rate monitor with your Forerunner for the first time, move 10 m away from other heart rate monitors. Using the Heart Rate Monitor The heart rate monitor is on standby and ready to send data. Wear the heart rate monitor directly on your skin, just below your breastplate. It should be snug enough to stay in place during your run. 1. Push one tab on the strap through the slot in the heart rate monitor. Press the tab down. 2. Wet both electrodes on the back of the heart rate monitor to create a strong connection between your chest and the transmitter. Forerunner 310XT Quick Start Manual
Tab Slot Heart Rate Monitor Strap Heart Rate Monitor (Front) Electrodes Heart Rate Monitor (Back) 3. Wrap the strap around your chest and attach it to the other side of the heart rate monitor. noTe: The Garmin logo should be rightside up. 4. Bring the Forerunner within range
(3 m) of the heart rate monitor. 5. Press menu > select Settings
> Run Settings > Heart Rate >
ANT+ HR > es. Heart Rate Settings For the most accurate calorie data, set your maximum heart rate and resting heart rate. You can set five heart rate zones to help you to measure and increase your cardiovascular strength. 1. Press mode > select Settings >
Run Settings > Heart Rate > HR Zones. 2. Follow the on-screen instructions.
Forerunner 310XT Quick Start Manual Step 5: Customize our Sport Settings (Optional) Press mode > select Settings >
Select the sport mode. Step 6: Go workout!
1. Press mode to view the training page. Select Data Fields to customize up to four data pages. Each data field is defined in the Forerunner 310XT Owners Manual. The manual also contains information about Auto Lap, Auto Pause, Auto Scroll, additional ANT+ accessories, Virtual Partner, and bike mode settings. 2. Press start to start the timer. 3. After completing your run, press stop. 4. Press and hold lap/reset to save your workout. Step 7: Download Free Software 1. Go to www.garmin.com
/forerunner310xt/owners. 2. Click Garmin Connect, and create a free myGarmin account. 3. Follow the on-screen instructions. Forerunner 310XT Quick Start Manual
Step 8: Send Workout Data to our Computer noTe: You must download software as instructed in Step 7 so that the necessary USB drivers are installed before connecting the USB ANT stick to your computer. 1. Plug the USB ANT stick into an available USB port on your computer. 2. Bring your Forerunner within 5 m of your computer. 3. Follow the on-screen instructions. Viewing and Deleting History You can view the following data on your Forerunner: time, distance, average pace/speed, calories, average heart rate data, and average cadence. To view activity history:
1. Press mode > select History >
Activities. 2. Use arrows to scroll through the activities. Select View More to view Averages/Maximums. Select View More > View Laps to view lap summaries. 10 Forerunner 310XT Quick Start Manual To delete activity history:
1. Press mode > select History >
Delete. 2. Select an option:
Individual Activitiesdelete individual activities. All Activitiesdelete all activities from the history. Old Activitiesdelete activities recorded more than one month ago. Totalsreset all your totals. Resetting the Forerunner If your Forerunner is locked up, press mode and lap/reset simultaneously until the screen goes blank. This does not erase any of your data or settings. Clearing User Data CauTion: This deletes all userentered information. 1. Turn off the Forerunner. 2. Press and hold mode and until the message appears. 3. Select es to clear all user data. More Information Refer to the Forerunner 310XT Owners Manual on disk. You can also download the latest version of the owners manual from www.garmin.com/products
/forerunner310xt. For information about accessories, go to http://buy.garmin.com, or contact your Garmin dealer. Forerunner 310XT Quick Start Manual 11 Garmin, the Garmin logo, Auto Lap, Auto Pause, Virtual Partner, and Dynastream are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect, myGarmin, ANT, and ANT+ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. For the latest product information and accessories, visit the Garmin Web site at www.garmin.com. 2009 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9RB UK Garmin (Europe) Ltd. Garmin Corporation No. 68, Jangshu 2nd Road, Shijr, Taipei County, Taiwan April 2009 Part Number 190-01064-01 Rev. A Printed in Taiwan