FORERUNNER® 645/645 MUSIC
Owner’s Manual
© 2018 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+ , Auto Lap , Auto Pause , Edge , Forerunner , VIRB , and Virtual Partner are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other
countries. Connect IQ™, Garmin Connect™, Garmin Express™, Garmin Move IQ™, Garmin Pay™, HRM-Run™, HRM-Tri™, HRM-Swim™, tempe™, Varia™, and Varia Vision™ are trademarks of
Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.
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American Heart Association is a registered trademark of American Heart Association, Inc. Android™ is a trademark of Google Inc. Apple and Mac are trademarks of Apple Inc., registered in the
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related trademarks, are the property of The Cooper Institute. Advance heartbeat analytics by Firstbeat. Strava™ and STRAVA are trademarks of Strava, Inc. Wi‑Fi is a registered mark of Wi-Fi
Alliance Corporation. Windows and Windows NT are registered trademarks of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of
their respective owners.
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This product is ANT+ certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
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Table of Contents
Introduction.....................................................................1
Keys ............................................................................................ 1
GPS Status and Status Icons ................................................ 1
Pairing Your Smartphone with Your Device ............................... 1
Enabling Bluetooth Notifications ............................................ 1
Viewing Notifications ......................................................... 1
Managing Notifications ...................................................... 1
Playing Audio Prompts on Your Smartphone During Your
Activity ............................................................................... 1
Turning Off the Bluetooth Smartphone Connection .......... 2
Turning On and Off Smartphone Connection Alerts ......... 2
Viewing the Controls Menu ......................................................... 2
Going for a Run .......................................................................... 2
Activities and Apps........................................................ 2
Starting an Activity ...................................................................... 2
Tips for Recording Activities .................................................. 2
Stopping an Activity .................................................................... 2
Adding an Activity ....................................................................... 3
Creating a Custom Activity ..................................................... 3
Indoor Activities .......................................................................... 3
Outdoor Activities ........................................................................ 3
Swimming .............................................................................. 3
Swim Terminology ............................................................. 3
Stroke Types ..................................................................... 3
Tips for Swimming Activities ............................................. 3
Resting During Pool Swimming ......................................... 3
Training with the Drill Log .................................................. 3
Viewing Your Ski Runs .......................................................... 4
Playing Audio Prompts on Your Connected Headphones During
an Activity ................................................................................... 4
Training........................................................................... 4
Workouts ..................................................................................... 4
Following a Workout From the Web ....................................... 4
Starting a Workout ................................................................. 4
About the Training Calendar .................................................. 4
Using Garmin Connect Training Plans .............................. 4
Interval Workouts ................................................................... 4
Creating an Interval Workout ............................................ 4
Starting an Interval Workout .............................................. 5
Stopping an Interval Workout ............................................ 5
Using Virtual Partner® ................................................................ 5
Setting a Training Target ............................................................ 5
Cancelling a Training Target .................................................. 5
Racing a Previous Activity .......................................................... 5
Personal Records ....................................................................... 5
Viewing Your Personal Records ............................................ 5
Restoring a Personal Record ................................................. 5
Clearing a Personal Record ................................................... 5
Clearing All Personal Records ............................................... 6
Segments .................................................................................... 6
Strava™ Segments ................................................................ 6
Racing a Segment ................................................................. 6
Viewing Segment Details ....................................................... 6
Setting a Segment to Adjust Automatically ............................ 6
Using the Metronome ................................................................. 6
Setting Up Your User Profile ....................................................... 6
Fitness Goals ......................................................................... 6
About Heart Rate Zones ........................................................ 6
Setting Your Heart Rate Zones ......................................... 7
Letting the Device Set Your Heart Rate Zones ................. 7
Heart Rate Zone Calculations ........................................... 7
Activity Tracking ............................................................ 7
Auto Goal .................................................................................... 7
Table of Contents
Using the Move Alert .................................................................. 7
Sleep Tracking ............................................................................ 7
Using Automated Sleep Tracking .......................................... 8
Using Do Not Disturb Mode ................................................... 8
Intensity Minutes ......................................................................... 8
Earning Intensity Minutes ....................................................... 8
Garmin Move IQ™ Events .......................................................... 8
Activity Tracking Settings ............................................................ 8
Turning Off Activity Tracking .................................................. 8
Heart Rate Features ....................................................... 8
Wrist-based Heart Rate .............................................................. 8
Wearing the Device and Heart Rate ...................................... 8
Tips for Erratic Heart Rate Data ............................................. 8
Viewing the Heart Rate Widget .............................................. 8
Broadcasting Heart Rate Data to Garmin® Devices .............. 9
Broadcasting Heart Rate Data During an Activity ............. 9
Turning Off the Wrist Heart Rate Monitor .............................. 9
Running Dynamics ...................................................................... 9
Training with Running Dynamics ........................................... 9
Color Gauges and Running Dynamics Data .......................... 9
Ground Contact Time Balance Data ............................... 10
Vertical Oscillation and Vertical Ratio Data ..................... 10
Tips for Missing Running Dynamics Data ............................ 10
Performance Measurements .................................................... 10
Turning Off Performance Notifications ................................. 11
Detecting Performance Measurements Automatically ......... 11
Training Status ..................................................................... 11
Tips for Getting Your Training Status .............................. 11
About VO2 Max. Estimates .................................................. 11
Recovery Time ..................................................................... 11
Viewing Your Recovery Time .......................................... 12
Recovery Heart Rate ........................................................... 12
Training Load ....................................................................... 12
Viewing Your Predicted Race Times ................................... 12
About Training Effect ........................................................... 12
Viewing Your Heart Rate Variability Stress Score ............... 12
Performance Condition ........................................................ 12
Viewing Your Performance Condition ............................. 13
Lactate Threshold ................................................................ 13
Performing a Guided Test to Determine Your Lactate
Threshold ........................................................................ 13
Smart Features ............................................................. 13
Bluetooth Connected Features ................................................. 13
Updating the Software Using Garmin Connect Mobile ........ 13
Manually Syncing Data with Garmin Connect Mobile .......... 13
Locating a Lost Mobile Device .................................................. 13
Widgets ..................................................................................... 14
Viewing the Widgets ............................................................ 14
Viewing the Weather Widget ................................................ 14
Joining a GroupTrack Session .................................................. 14
Tips for Joining GroupTrack Sessions ................................. 14
Connect IQ Features ................................................................ 14
Downloading Connect IQ Features ...................................... 14
Downloading Connect IQ Features Using Your Computer .. 14
Wi‑Fi Connected Features ........................................................ 15
Connecting to a Wi‑Fi Network ............................................ 15
Music............................................................................. 15
Connecting to a Third-Party Provider ....................................... 15
Downloading Audio Content from a Third-Party Provider .... 15
Disconnecting from a Third-Party Provider .......................... 15
Downloading Personal Audio Content Using Garmin
Express™ ................................................................................. 15
Listening to Downloaded Music ................................................ 15
Controlling Music Playback on a Connected Smartphone ....... 15
Music Playback Controls .......................................................... 15
i
Connecting Headphones using Bluetooth Technology ............. 16
Garmin Pay................................................................... 16
Setting Up Your Garmin Pay Wallet ......................................... 16
Paying for a Purchase Using Your Watch ................................ 16
Adding a Card to Your Garmin Pay Wallet ............................... 16
Managing Your Garmin Pay Wallet ...................................... 16
Changing Your Garmin Pay Passcode ..................................... 17
History ........................................................................... 17
Using History ............................................................................ 17
Viewing Your Time in Each Heart Rate Zone ...................... 17
Viewing Data Totals .................................................................. 17
Using the Odometer .................................................................. 17
Deleting History ........................................................................ 17
Data Management .................................................................... 17
Deleting Files ....................................................................... 17
Disconnecting the USB Cable .............................................. 17
Garmin Connect ........................................................................ 17
Synchronizing Your Data with the Garmin Connect Mobile
App .......................................................................................18
Using Garmin Connect on Your Computer .......................... 18
Navigation..................................................................... 18
Courses .................................................................................... 18
Creating and Following a Course on Your Device ............... 18
Saving Your Location ............................................................... 18
Editing Your Saved Locations .............................................. 18
Deleting All Saved Locations ............................................... 18
Navigating to Your Starting Point During an Activity ................ 18
Navigating to a Destination ....................................................... 18
Stopping Navigation ................................................................. 19
Map ........................................................................................... 19
Panning and Zooming the Map ............................................ 19
Map Settings ........................................................................ 19
ANT+ Sensors............................................................... 19
Pairing ANT+ Sensors .............................................................. 19
Foot Pod ................................................................................... 19
Going for a Run Using a Foot Pod ....................................... 19
Foot Pod Calibration ............................................................ 19
Improving Foot Pod Calibration ....................................... 19
Calibrating Your Foot Pod Manually .................................... 19
Setting Foot Pod Speed and Distance ................................. 19
Using an Optional Bike Speed or Cadence Sensor .................. 20
Situational Awareness .............................................................. 20
tempe ........................................................................................ 20
Customizing Your Device............................................ 20
Customizing Your Activity List .................................................. 20
Customizing the Widget Loop ................................................... 20
Customizing the Controls Menu ................................................ 20
Activity Settings ........................................................................ 20
Customizing the Data Screens ............................................ 20
Adding a Map to an Activity ................................................. 21
Alerts .................................................................................... 21
Setting an Alert ................................................................ 21
Auto Lap ............................................................................... 21
Marking Laps by Distance ............................................... 21
Enabling Auto Pause ........................................................... 21
Using Auto Scroll ................................................................. 22
Changing the GPS Setting ................................................... 22
UltraTrac ......................................................................... 22
Power Save Timeout Settings .............................................. 22
Removing an Activity or App ..................................................... 22
Watch Face Settings ................................................................. 22
Customizing the Watch Face ............................................... 22
System Settings ........................................................................ 22
Time Settings ....................................................................... 23
ii
Changing the Backlight Settings .......................................... 23
Changing the Units of Measure ........................................... 23
Clock ......................................................................................... 23
Setting the Time Manually ................................................... 23
Setting an Alarm .................................................................. 23
Deleting an Alarm ................................................................ 23
Starting the Countdown Timer ............................................. 23
Using the Stopwatch ............................................................ 23
Syncing the Time with GPS ................................................. 23
VIRB Remote ............................................................................ 23
Controlling a VIRB Action Camera ....................................... 23
Controlling a VIRB Action Camera During an Activity ......... 24
Device Information....................................................... 24
Viewing Device Information ...................................................... 24
Viewing E-label Regulatory and Compliance Information .... 24
Charging the Device ................................................................. 24
Tips for Charging the Device ............................................... 24
Specifications ............................................................................ 24
Device Care .............................................................................. 25
Cleaning the Device ............................................................. 25
Replacing the Bands ................................................................ 25
Troubleshooting........................................................... 25
Product Updates ....................................................................... 25
Setting Up Garmin Express ................................................. 25
Getting More Information .......................................................... 25
Activity Tracking ........................................................................ 25
My daily step count does not appear ................................... 25
My step count does not seem accurate ............................... 25
The step counts on my device and my Garmin Connect
account don't match ............................................................. 25
The floors climbed amount does not seem accurate ........... 26
My intensity minutes are flashing ......................................... 26
Acquiring Satellite Signals ........................................................ 26
Improving GPS Satellite Reception ...................................... 26
Restarting the Device ............................................................... 26
Resetting All Default Settings ................................................... 26
Updating the Software Using Garmin Express ......................... 26
My device is in the wrong language ......................................... 26
Is my smartphone compatible with my device? ........................ 26
Tips for Existing Garmin Connect Users ................................... 26
My phone will not connect to the device ................................... 26
Maximizing the Battery Life ....................................................... 26
The temperature reading is not accurate .................................. 27
How can I manually pair ANT+ sensors? ................................. 27
Can I use my Bluetooth sensor with my watch? ....................... 27
My music cuts out or my headphones do not stay connected .. 27
Appendix....................................................................... 27
Data Fields ................................................................................ 27
VO2 Max. Standard Ratings ..................................................... 29
Wheel Size and Circumference ................................................ 29
Symbol Definitions .................................................................... 30
Index.............................................................................. 31
Table of Contents
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.
Keys
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 Mobile app, follow the on-screen
instructions.
• If you already paired another device with the Garmin
Connect Mobile app, from the
or
menu, select
Garmin Devices > Add Device, and follow the on-screen
instructions.
Enabling Bluetooth Notifications
À
LIGHT Select to turn the device on.
Select to turn the backlight on and off.
Hold to view the controls menu.
Á
START Select to start and stop the timer.
STOP Select to choose an option or to acknowledge a message.
Â
BACK
Ã
Ä
Select to return to the previous screen.
Select to record a lap during an activity.
DOWN Select to scroll through the widgets, data screens, options,
and settings.
Hold for music controls on a Forerunner 645 Music.
UP
Select to scroll through the widgets, data screens, options,
and settings.
Hold to view the menu.
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
Wi‑Fi technology status
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Heart rate status
Foot pod status
Running Dynamics Pod status
Speed and cadence sensor status
Bike lights status
Bike radar status
tempe™ sensor status
VIRB camera status
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Pairing Your Smartphone with Your Device
To use the connected features of the Forerunner device, it must
be paired directly through the Garmin Connect™ Mobile app,
instead of from the Bluetooth settings on your smartphone.
1 From the app store on your smartphone, install and open the
Garmin Connect Mobile app.
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Introduction
Before you can enable notifications, you must pair the
Forerunner device with a compatible mobile device (Pairing
Your Smartphone with Your Device, page 1).
1 Hold UP.
2 Select Settings > 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 Timeout.
10 Select the amount of time the alert for a new notification
appears on the screen.
Viewing Notifications
1 From the watch face, select UP to view the notifications
widget.
2 Select START, and select a notification.
3 Select DOWN for more options.
4 Select BACK to return to the previous screen.
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 Apple smartphone, use the
notifications settings on your smartphone to select the
items to show on the device.
• If you are using a smartphone with Android™, from the
Garmin Connect Mobile app, select Settings > Smart
Notifications.
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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 Mobile app paired to your
Forerunner device.
You can set the Garmin Connect Mobile 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 mobile app mutes the primary audio of the
smartphone to play the announcement. You can customize the
volume levels on the Garmin Connect Mobile app.
NOTE: If you have a Forerunner 645 Music device, you can
enable audio prompts on the device through your connected
headphones, without using a connected smartphone (Playing
1
Audio Prompts on Your Connected Headphones During an
Activity, page 4).
NOTE: The Lap Alert audio prompt is enabled by default.
1 From the settings in the Garmin Connect Mobile app, select
Garmin Devices.
2 Select your device.
3 Select Activity Options > Audio Prompts.
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 wireless
technology.
NOTE: Smartphone connection alerts are turned off by default.
1 Hold UP.
2 Select Settings > Phone > Alerts.
Viewing the Controls Menu
The controls menu contains options, such as opening the
Garmin Pay™ wallet, turning on do not disturb mode, and turning
the device off.
NOTE: You can add, reorder, and remove the options in the
controls menu (Customizing the Controls Menu, page 20).
1 From any screen, hold LIGHT.
2 Select UP or DOWN to scroll through the options.
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 24).
1 Select START, and select an activity.
2 Go outside, and wait while the device locates satellites.
3 Select START to start the timer.
4 Go for a run.
• Select Save to save the run and reset the timer. You can
select the run to view a summary.
• Select Resume Later to suspend the run and continue
recording later.
• Select Lap to mark a lap.
• Select Discard > Yes to delete the run.
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 Mobile app (Connect IQ Features,
page 14).
For more information about activity tracking and fitness metric
accuracy, go to garmin.com/ataccuracy.
Starting an Activity
When you start an activity, GPS turns on automatically (if
required).
1 Press START.
2 Select an activity.
NOTE: Activities set as favorites appear first in the list
(Customizing Your Activity List, page 20).
3 If the activity requires GPS signals, go outside to an area with
a clear view of the sky.
TIP: If
appears in gray text or on a gray background, the
activity does not require GPS signals.
4 Wait until Ready appears on the screen.
The device is ready after it establishes your heart rate,
acquires GPS signals (if required), and connects to your
wireless sensors (if required).
5 Press START to start the activity timer.
The device records activity data only while the activity timer is
running.
NOTE: On a Forerunner 645 Music, hold DOWN while in an
activity to open the music controls (Music Playback Controls,
page 15).
Tips for Recording Activities
• Charge the device before starting an activity (Charging the
Device, page 24).
• Select BACK to record laps.
• Select UP or DOWN to view additional data pages.
Stopping an Activity
NOTE: On a Forerunner 645 Music, hold DOWN while in an
activity to open the music controls (Music Playback Controls,
page 15).
5 After you complete your run, select STOP to stop the timer.
6 Select an option:
• Select Resume to restart the timer.
2
1 Select STOP.
2 Select an option:
• To resume your activity, select Resume.
• To save the activity and return to watch mode, select
Save.
• To suspend your activity and resume it at a later time,
select Resume Later.
Activities and Apps
• 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 > Straight Line.
NOTE: This feature is available only for activities that use
GPS.
• 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.
Adding an Activity
Your device comes preloaded with a number of common indoor
and outdoor activities. You can add these activities to your
activity list.
1 Select START.
2 Select Add.
3 Select an activity from the list.
4 Select Yes to add the activity to your list of favorites.
5 Select a location in the activity list.
6 Press START.
Creating a Custom Activity
1 From the watch face, select START > Add.
2 Select an option:
3
4
5
6
• Select Copy Activity to create your custom activity
starting from one of your saved activities.
• Select Other to create a new custom activity.
If necessary, select an activity type.
Select a name or enter a custom name.
Duplicate activity names include a number, for example:
Bike(2).
Select an option:
• Select an option to customize specific activity settings. For
example, you can select an accent color or customize the
data screens.
• Select Done to save and use the custom activity.
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. GPS is
turned off for indoor activities.
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 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).
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,
Activities and Apps
such as walking or rowing. You can also add custom activities to
your device (Creating a Custom Activity, page 3).
Swimming
NOTE: The device cannot record wrist heart rate data while
swimming.
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. Swolf is a measurement of swimming efficiency and, like
golf, a lower score is better.
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 when you are viewing interval history. You can also
select stroke type as a custom data field (Customizing the Data
Screens, page 20).
Free
Freestyle
Back
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 3)
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 UP, select the activity
settings, and select Pool Size to change the size.
• Select BACK to record a rest during pool swimming.
The device automatically records swim intervals and lengths
for pool 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 BACK 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 BACK, and continue swimming.
4 Repeat for additional rest intervals.
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 BACK to start the drill timer.
3 After you complete a drill interval, select BACK.
The drill timer stops, but the activity timer continues to record
the entire swim session.
4 Select a distance for the completed drill.
3
Distance increments are based on the pool size selected for
the activity profile.
5 Select an option:
• To start another drill interval, select BACK.
• To start a swim interval, select UP or DOWN to return to
the swim training screens.
Viewing Your Ski Runs
Your device records the details of each 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 UP.
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.
Playing Audio Prompts on Your Connected
Headphones During an Activity
You can set a Forerunner 645 Music to play motivational status
announcements on your connected headphones during a run or
other activity. During an audio prompt, the device mutes the
audio of the device to play the announcement.
NOTE: This feature is not available for all activities.
1 Hold UP.
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
information, select Pace/Speed Alert.
• To customize prompts with your heart rate information,
select Heart Rate Alert.
• To hear prompts when you start and stop the timer,
including the Auto Pause feature, select Timer Events.
• To change the language or the dialect of the voice
prompts, select Dialect.
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Training
Workouts
You can create custom workouts that include goals for each
workout step and for varied distances, times, and calories. You
can create workouts using Garmin Connect or select a training
plan that has built-in workouts from Garmin Connect, 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 the Web
Before you can download a workout from Garmin Connect, you
must have a Garmin Connect account (Garmin Connect,
page 17).
1 Connect the device to your computer.
2 Go to www.garminconnect.com.
3 Create and save a new workout.
4
4 Select Send to Device, and follow the on-screen
instructions.
5 Disconnect the device.
Starting a Workout
Before you can start a workout, you must download a workout
from your Garmin Connect account.
1 From the watch face, select START.
2 Select an activity.
3 Hold UP.
4 Select Training > My Workouts.
5 Select a workout.
NOTE: Only workouts that are compatible with the selected
activity appear in the list.
6 Select Do Workout.
7 Select START to start the 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.
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 training calendar list
by date. When you select a day in the training 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 17).
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 onscreen instructions.
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 UP.
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 Select Duration, enter a distance or time interval value for
the workout, and select .
7 Select BACK.
8 Select Rest > Type.
9 Select Distance, Time, or Open.
10 If necessary, enter a distance or time value for the rest
interval, and select .
Training
11 Select BACK.
12 Select one or more options:
• To set the number of repetitions, select Repeat.
• To add an open-ended warm up to your workout, select
Warm Up > On.
• To add an open-ended cool down to your workout, select
Cool Down > On.
Starting an Interval Workout
From the watch face, select START.
Select an activity.
Hold UP.
Select Training > Intervals > Do Workout.
Select START to start the timer.
When your interval workout has a warm up, select BACK to
begin the first interval.
7 Follow the on-screen instructions.
After you complete all of the intervals, a message appears.
1
2
3
4
5
6
Stopping an Interval Workout
• At any time, select BACK 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 BACK
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 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 UP.
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.
5 Select an option:
• Select Distance Only to select a preset distance or enter
a custom distance.
• Select Distance and Time to select a distance and time
target.
• 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 UP.
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 UP.
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.
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 or ride.
Viewing Your Personal Records
1 Hold UP.
2 Select History > Records.
3 Select a sport.
4 Select a record.
5 Select View Record.
Restoring a Personal Record
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 UP.
4 Select Training > Set a Target.
Training
You can set each personal record back to the one previously
recorded.
1 Hold UP.
2 Select History > Records.
3 Select a sport.
4 Select a record to restore.
5 Select Previous > Yes.
NOTE: This does not delete any saved activities.
Clearing a Personal Record
1 Hold UP.
2 Select History > Records.
5
3 Select a sport.
4 Select a record to delete.
5 Select Clear Record > Yes.
NOTE: This does not delete any saved activities.
Clearing All Personal Records
1 Hold UP.
2 Select History > Records.
NOTE: This does not delete any saved activities.
3 Select a sport.
4 Select Clear All Records > Yes.
The records are deleted for that sport only.
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.
Viewing Segment Details
1 Select START.
2 Select an activity.
3 Hold UP.
4 Select Training > Segments.
5 Select a segment.
6 Select an option:
• Select Race Time to view the time and average speed or
pace for the segment leader.
• Select Map to view the segment on the map.
• Select Elevation Plot to view an elevation plot of the
segment.
6
Setting a Segment to Adjust Automatically
You can set your device to automatically adjust the target race
time of a segment based on your performance during the
segment.
NOTE: This setting is enabled for all segments by default.
1 Select START.
2 Select an activity.
3 Hold UP.
4 Select Training > Segments > Auto Effort.
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 UP.
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.
• Select Sounds to customize the metronome tone and
vibration.
If
necessary,
select Preview to listen to the metronome
7
feature before you run.
8 Go for a run (Going for a Run, page 2).
The metronome starts automatically.
9 During your run, select UP or DOWN to view the metronome
screen.
10 If necessary, hold UP to change the metronome settings.
Setting Up Your User Profile
You can update your gender, birth year, height, weight, and
heart rate zone settings. The device uses this information to
calculate accurate training data.
1 Hold UP.
2 Select Settings > 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 7) 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
Training
according to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum heart rate.
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 UP.
2 Select Settings > 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 11).
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 13). You can use the
Auto Detect feature to automatically record your lactate
threshold during an activity (Detecting Performance
Measurements Automatically, page 11).
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.
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).
10 Repeat steps 3 through 8 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 6).
• 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.
Heart Rate Zone Calculations
Zone % of
Maximum
Heart Rate
Perceived Exertion
Benefits
1
50–60%
Relaxed, easy pace,
rhythmic breathing
Beginning-level
aerobic training,
reduces stress
2
60–70%
Comfortable pace,
slightly deeper
breathing, conversation
possible
Basic cardiovascular
training, good
recovery pace
3
70–80%
Moderate pace, more
difficult to hold
conversation
Improved aerobic
capacity, optimal
cardiovascular training
4
80–90%
Fast pace and a bit
Improved anaerobic
uncomfortable, breathing capacity and
forceful
threshold, improved
speed
5
90–100%
Sprinting pace,
unsustainable for long
period of time, labored
breathing
Anaerobic and
muscular endurance,
increased power
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 À.
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 22).
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.
Activity Tracking
7
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 8).
Using Automated Sleep Tracking
1 Wear your device while sleeping.
2 Upload your sleep tracking data to the Garmin Connect site
(Garmin Connect, page 17).
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 22).
1 Hold LIGHT.
2 Select Do Not Disturb.
Intensity Minutes
To improve your health, organizations such as the U.S. Centers
for Disease Control and Prevention, the American Heart
Association , and 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
intensity minutes.
• Exercise for at least 10 consecutive minutes at a moderate or
vigorous intensity level.
• Wear your device all day and night for the most accurate
resting heart rate.
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.
Activity Tracking Settings
Hold UP, and select Settings > Activity Tracking.
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 22).
8
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.
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 Hold UP.
2 Select Settings > Activity Tracking > Status > Off.
Heart Rate Features
The Forerunner device has a wrist-based heart rate monitor and
is also compatible with ANT+ chest heart rate monitors. You
can view wrist-based heart rate data on the heart rate widget.
When both wrist-based heart rate and ANT+ heart rate data are
available, your device uses the ANT+ heart rate data.
®
Wrist-based Heart Rate
Wearing the Device and Heart Rate
• Wear the Forerunner device above your wrist bone.
NOTE: The device should be snug but comfortable, and it
should not move while running or exercising.
NOTE: The heart rate sensor is located on the back of the
device.
• See Tips for Erratic Heart Rate Data, page 8 for more
information about wrist-based heart rate.
• For more information about the accuracy of wrist-based heart
rate, go to garmin.com/ataccuracy.
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
the device.
• Avoid scratching the heart rate sensor on the back of the
device.
• Wear the device above your wrist bone. The device should
be snug but comfortable.
• Wait until the
icon is solid before starting your activity.
• Warm up for 5 to 10 minutes and get a heart rate reading
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
The widget displays your current heart rate in beats per minute
(bpm) and a graph of your heart rate for the last 4 hours.
1 From the watch face, select DOWN.
2 Select START to view your average resting heart rate values
for the last 7 days.
Heart Rate Features
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 UP.
2 Select Options > Broadcast Heart Rate.
The Forerunner device starts broadcasting your heart rate
data, and
appears.
NOTE: You can view only the heart rate widget while
broadcasting heart rate data from the heart rate widget.
3 Pair your Forerunner device with your Garmin ANT+
compatible device.
NOTE: The pairing instructions differ for each Garmin
compatible device. See your owner's manual.
TIP: To stop broadcasting your heart rate data, select any
key, and select Yes.
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 UP.
2 Select 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 If necessary, 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).
®
Forerunner device was packaged with the HRM-Run 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 the
HRM-Run accessory, HRM-Tri™ accessory, or Running
Dynamics Pod, and pair it with your device (Pairing ANT+
Sensors, page 19).
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.
Turning Off the Wrist 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.
1 From the heart rate widget, hold UP.
2 Select Options > Status > Off.
Running Dynamics
You can use your compatible Forerunner device paired with the
HRM-Run™ 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
Heart Rate Features
9
runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and
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/runningdynamics 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
>183 spm
<218 ms
Blue
70–95
174–183 spm
218–248 ms
Green
30–69
164–173 spm
249–277 ms
Orange 5–29
153–163 spm
278–308 ms
Red
<153 spm
>308 ms
<5
Ground Contact Time Balance Data
Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For
example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot. If your
data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.
Color Zone
Red
Orange
Green
Orange
Red
Symmetry
Poor
Fair
Good
Fair
Poor
Percent of Other Runners
5%
25%
40%
25%
5%
Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% 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 50–50 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-Tri or HRM-Run accessories) or at the waist (Running Dynamics Pod accessory).
Color Zone Percentile in Zone Vertical Oscillation Range at Vertical Oscillation Range at Vertical Ratio at Chest Vertical Ratio at Waist
Chest
Waist
Purple
>95
<6.4 cm
<6.8 cm
<6.1%
<6.5%
Blue
70–95
6.4–8.1 cm
6.8–8.9 cm
6.1–7.4%
6.5–8.3%
Green
30–69
8.2–9.7 cm
9.0–10.9 cm
7.5–8.6%
8.4–10.0%
Orange 5–29
9.8–11.5 cm
11.0–13.0 cm
8.7–10.1%
10.1–11.9%
Red
>11.5 cm
>13.0 cm
>10.1%
>11.9%
<5
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-Run accessory.
Accessories with running dynamics have on the front of the
module.
• Pair the running dynamics accessory with your Forerunner
device again, according to the instructions.
• 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.
These estimates are provided and supported by Firstbeat. For
more information, go to www.garmin.com/physio.
10
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.
Recovery time: The recovery time displays how much time
remains before you are fully recovered and ready for the next
hard workout.
Training load: Training load is the sum of your excess postexercise oxygen consumption (EPOC) over the last 7 days.
Heart Rate Features
EPOC is an estimate of how much energy it takes for your
body to recover after exercise.
Predicted race times: Your device uses the VO2 max. estimate
and published data sources to provide a target race time
based on your current state of fitness. This projection also
presumes you have completed the proper training for the
race.
HRV stress test: The HRV (heart rate variability) 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 realtime 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.
Lactate threshold: Lactate threshold requires a chest heart rate
monitor. Lactate threshold is the point where your muscles
start to rapidly fatigue. Your device measures your lactate
threshold level using heart rate data and pace.
Turning Off Performance Notifications
Performance notifications are turned on by default. Some
performance notifications are alerts that 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.
1 Hold UP.
2 Select Settings > Physiological Metrics > Performance
Notifications.
3 Select an option.
Detecting Performance Measurements Automatically
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
To get the most out of the training status feature, you can try
these tips.
• Run outdoors with heart rate at least two times per week, or
ride with heart rate and power at least two times per week.
After using the device for one week, your training status
should be available.
• Record all of your fitness activities on this device, allowing it
to learn about your performance.
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 wristbased heart rate or a compatible chest heart rate monitor to
display your VO2 max. estimate.
Your VO2 max. estimate appears as a number and position on
the color gauge.
The Auto Detect feature is turned on by default. The device can
automatically detect your maximum heart rate, and lactate
threshold 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 UP.
2 Select Settings > Physiological Metrics > Auto Detect.
3 Select an option.
Training Status
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.
Productive: Your current training load is moving your fitness
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
Heart Rate Features
Purple
Superior
Blue
Excellent
Green
Good
Orange
Fair
Red
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 29), and go to www.CooperInstitute.org.
®
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.
11
Viewing Your Recovery Time
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 6), and set your maximum
heart rate (Setting Your Heart Rate Zones, page 7).
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 performance widget, and select START to scroll
through the performance measurements 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. You
can save or discard the activity after this value appears.
positive impact on your aerobic metabolism and result in an
improved aerobic Training Effect.
Anaerobic Training Effect uses heart rate and speed 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 highintensity intervals of 10 to 120 seconds have a highly beneficial
impact on your anaerobic capability and result in an improved
anaerobic Training Effect.
It is important to know that your Training Effect numbers (from
0.0 to 5.0) may seem abnormally high during your first few
activities. It takes several activities for the device to learn your
aerobic and anaerobic fitness.
You can add Training Effect as a data field to one of your
training screens to monitor your numbers throughout the activity.
Color Zone
Training Effect
Aerobic Benefit Anaerobic
Benefit
From 0.0 to 0.9
No benefit.
No benefit.
From 1.0 to 1.9
Minor benefit.
Minor benefit.
From 2.0 to 2.9
Maintains your
aerobic fitness.
Maintains your
anaerobic
fitness.
From 3.0 to 3.9
Improves your
aerobic fitness.
Improves your
anaerobic
fitness.
From 4.0 to 4.9
Highly improves Highly improves
your aerobic
your anaerobic
fitness.
fitness.
5.0
Overreaching
and potentially
harmful without
enough recovery
time.
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.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user profile setup
(Setting Up Your User Profile, page 6), and set your maximum
heart rate (Setting Your Heart Rate Zones, page 7).
Your device uses the VO2 max. estimate (About VO2 Max.
Estimates, page 11) and published data sources to provide a
target race time based on your current state of fitness. This
projection also presumes you have completed the proper
training for the race.
NOTE: The projections may seem inaccurate at first. The device
requires a few runs to learn about your running performance.
1 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.
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, telling you how the activity has improved your
fitness. Training Effect is determined by your user profile
information, heart rate, duration, and intensity of your activity.
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 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
12
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.
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 ANT+ Sensors, page 19).
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.
Performance Condition
As you perform a running activity, 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. You can
Heart Rate Features
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.
NOTE: The device requires a few runs with a heart rate monitor
to get an accurate VO2 max. estimate and learn about your
running ability (About VO2 Max. Estimates, page 11).
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible
chest heart rate monitor.
1 Add Perform. Cond. to a data screen (Customizing the Data
Screens, page 20).
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 7).
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 ANT+ Sensors,
page 19).
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
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 UP.
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.
Smart Features
Smart Features
Bluetooth Connected Features
The Forerunner device has several Bluetooth connected
features for your compatible smartphone using the Garmin
Connect Mobile app. For more information, go to
www.garmin.com/manuals/forerunner645.
Phone notifications: Displays phone notifications and
messages on your Forerunner device.
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 Garmin Connect tracking page.
GroupTrack: Allows you join a group using LiveTrack, so others
can view your position directly on screen and in real time.
Activity uploads: Automatically sends your activity to the
Garmin Connect Mobile app as soon as you finish recording
the activity.
Software updates: Allows you to update your device software.
Workout and course downloads: Allows you to browse for
workouts and courses in the Garmin Connect Mobile app and
wirelessly send them to your device.
Workout downloads: Allows you to browse for workouts in the
Garmin Connect Mobile app and wirelessly send them to
your device.
Connect IQ: Allows you to extend your device features with new
watch faces, widgets, apps, and data fields.
Social media interactions: Allows you to post an update to
your favorite social media website when you upload an
activity to the Garmin Connect Mobile app.
Weather updates: Sends real-time weather conditions and
notifications to your device.
Music controls: Allows you to control the music player on your
smartphone.
Audio prompts: Allows the Garmin Connect Mobile app to play
status announcement prompts on your smartphone during a
run or other activity.
Bluetooth sensors: Allows you to connect Bluetooth
compatible sensors, such as a heart rate monitor.
Find my phone: Locates your lost smartphone that is paired
with your Forerunner device and currently within range.
Find my watch: Locates your lost Forerunner device that is
paired with your smartphone and currently within range.
Updating the Software Using Garmin Connect Mobile
Before you can update your device software using the Garmin
Connect Mobile 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 1).
Synchronize your device with the Garmin Connect Mobile
app (Manually Syncing Data with Garmin Connect Mobile,
page 13).
When new software is available, the Garmin Connect Mobile
app automatically sends the update to your device.
Manually Syncing Data with Garmin Connect Mobile
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 .
13
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.
Widgets
Your device comes preloaded with widgets that provide at-aglance 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.
Calendar: Displays upcoming meetings from your smartphone
calendar.
Calories: Displays your calorie information for the current day.
Compass: Displays an electronic compass.
Floors climbed: Tracks your floors climbed and progress
toward your goal.
Heart rate: Displays your current heart rate in beats per minute
(bpm) and a graph of your heart rate.
Intensity minutes: Tracks your time spent participating in
moderate to vigorous activities, your weekly intensity minutes
goal, and progress toward your goal.
Last activity: Displays a brief summary of your last recorded
activity, such as your last run, last ride, or last swim.
Last sport: Displays a brief summary of your last recorded sport
and your total distance for the week.
Music controls: Provides music player controls for your
smartphone.
Notifications: Alerts you to incoming calls, texts, social network
updates, and more, based on your smartphone notification
settings.
Performance: Displays your current training status, training
load, VO2 max. estimates, recovery time, FTP estimate,
lactate threshold, and predicted race times.
Steps: Tracks your daily step count, step goal, and data for the
last 7 days.
Stress: Displays your stress level and provides a breathing
activity to help you relax.
VIRB controls: Provides camera controls when you have a
VIRB device paired with your Forerunner device.
Weather: Displays the current temperature and weather
forecast.
Viewing the Widgets
Your device comes preloaded with widgets that provide at-aglance information. Some widgets require a Bluetooth
connection to a compatible smartphone.
• From the time of day screen, select UP or DOWN.
Available widgets include heart rate and activity tracking. The
performance widget requires several activities with heart rate
and outdoor runs with GPS.
• Select START to view additional options and functions for a
widget.
Viewing the Weather Widget
Weather requires a Bluetooth connection to a compatible
smartphone.
1 From the watch face, select UP.
2 Select START to view hourly weather data.
3 Select DOWN to view daily weather data.
14
Joining a GroupTrack Session
Before you can join a GroupTrack session, you must have a
Garmin Connect account, a compatible smartphone, and the
Garmin Connect Mobile app.
These instructions are for joining a GroupTrack session with
Forerunner devices. If your connections have other compatible
devices, they can see you on the map. You are not able to view
other GroupTrack members on your device.
1 Go outside, and turn on the Forerunner device.
2 Pair your smartphone with the Forerunner device (Pairing
Your Smartphone with Your Device, page 1).
3 From the settings menu in the Garmin Connect Mobile app,
select LiveTrack > GroupTrack.
4 If you have more than one compatible device, select a device
for the GroupTrack session.
5 Select Visible to > All Connections.
6 Select Start LiveTrack.
7 On your Forerunner device, start an activity.
Tips for Joining GroupTrack Sessions
The GroupTrack feature allows connections in your group to
keep track of you using LiveTrack directly on their screens. All
members of the group must be your connections in your Garmin
Connect account.
• Run outside using GPS.
• Pair your Forerunner device with your smartphone using
Bluetooth technology.
• From the settings menu in the Garmin Connect Mobile app,
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 Mobile
app.
• Make sure all your connections are in range (40 km or
25 mi.).
Connect IQ Features
You can add Connect IQ features to your watch from Garmin
and other providers using the Connect IQ Mobile app. You can
customize your device with watch faces, data fields, widgets,
and 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.
Apps: Add interactive features to your watch, such as new
outdoor and fitness activity types.
Downloading Connect IQ Features
Before you can download features from the Connect IQ Mobile
app, you must pair your Forerunner device with your
smartphone.
1 From the app store on your smartphone, install and open the
Connect IQ Mobile app.
2 If necessary, select your device.
3 Select a Connect IQ feature.
4 Follow the on-screen instructions.
Downloading Connect IQ Features Using Your
Computer
1 Connect the device to your computer using a USB cable.
2 Go to www.garminconnect.com and sign in.
Smart Features
3 From your devices widget, select Connect IQ Store.
4 Select a Connect IQ feature, and download it.
5 Follow the on-screen instructions.
Wi‑Fi Connected Features
The Forerunner device has Wi‑Fi connected features. The
Garmin Connect Mobile app is not required for you to use Wi‑Fi
connectivity.
Activity uploads to your Garmin Connect account:
Automatically sends your activity to your Garmin Connect
account as soon as you finish recording the activity.
Workouts and training plans: Allows you to browse for and
select workouts and training plans on the Garmin Connect
site. The next time your device has a Wi‑Fi connection, the
files are wirelessly sent to your device.
Software updates: Your device downloads and installs the
latest software update automatically when a Wi‑Fi connection
is available.
Connecting to a Wi‑Fi Network
You must connect your device to the Garmin Connect Mobile
app on your smartphone before you can connect to a Wi‑Fi
network.
You can connect the device to a Wi‑Fi network to help increase
the transfer speed of larger files.
1 Move within range of a Wi‑Fi network.
2 From the Garmin Connect Mobile app, select or .
3 Select Garmin Devices, and select your device.
4 Select General > Wi-Fi Networks > Add a Network.
5 Select an available Wi‑Fi network, and enter the login details.
Music
2
3
4
5
Select Manage > Music Providers.
Select a connected provider.
Select a playlist or other item to download to the device.
Select BACK until you are prompted to sync with the service,
and select Yes.
The selected playlists and other items are downloaded to the
device.
Disconnecting from a Third-Party Provider
1 From the Garmin Connect Mobile app, select or .
2 Select Garmin Devices, and select your device.
3 Select Music.
4 Select an installed third-party provider, and follow the on-
screen instructions to disconnect the third-party provider from
your device.
Downloading Personal Audio Content Using
Garmin Express™
Before you can send your personal music to your device, you
must install Garmin Express on your computer
(www.garmin.com/express).
You can load your personal .mp3 and .aac files to a
Forerunner 645 Music from your computer.
1 Connect the device to your computer using the included USB
cable.
2 On your computer, open Garmin Express, select your device,
and select Music.
3 Select the checkboxes for songs, playlists, and other audio
files, and select Send to Device.
Listening to Downloaded Music
1 Hold DOWN from any screen to open the music controls.
2 Connect your headphones with Bluetooth technology
You can control music playback on your paired smartphone
using your Forerunner device.
On a Forerunner 645 Music, you can download audio content to
your device from your computer or from a third-party provider, so
you can listen when your smartphone is not nearby. To listen to
audio content stored on your device, you must connect
headphones with Bluetooth technology.
You can use the music controls to control music playback on
your smartphone or to play music stored on your device.
(Connecting Headphones using Bluetooth Technology,
page 16).
3 Select Source > Watch.
4 Select Your Library
5 Select the music you want to play.
TIP: Select Play All Songs to start playing all the songs
downloaded to the device in shuffle mode.
Connecting to a Third-Party Provider
Controlling Music Playback on a Connected
Smartphone
Before you can download music or other audio files to your
Forerunner 645 Music from a supported third-party provider, you
must connect to the provider using the Garmin Connect Mobile
app.
1 From the Garmin Connect Mobile app, select or .
2 Select Garmin Devices, and select your device.
3 Select Music.
4 Select an option:
• Select a third-party provider, and follow the on-screen
instructions.
• Select Get Music Apps, locate a provider, and follow the
on-screen instructions.
Downloading Audio Content from a Third-Party
Provider
Before you can download audio content from a third-party
provider, you must connect to a Wi‑Fi network (Connecting to a
Wi‑Fi Network, page 15).
1 On your Forerunner 645 Music, hold DOWN to open the
music controls.
Music
1 On your smartphone, start playing a song or playlist.
2 Select an option:
• On a Forerunner 645 Music device, hold DOWN from any
screen to open the music controls.
• On a Forerunner 645 device, select DOWN to view the
music control widget.
NOTE: You may need to add the music control widget to
your widget loop (Customizing the Widget Loop,
page 20).
3 On a Forerunner 645 Music device, select Source > Control
Music on Phone.
4 Use the icons to pause and resume playback, skip tracks,
and adjust the volume (Music Playback Controls, page 15).
Music Playback Controls
NOTE: Some music playback controls are available on a
Forerunner 645 Music device only.
15
Select to manage content from third-party providers.
Select to switch between playing audio from the device and
controlling music on a connected smartphone.
When playing audio from the device, select to browse the
available audio files and playlists in your library.
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.
Select to change the repeat mode.
Select to change the shuffle mode.
Connecting Headphones using Bluetooth
Technology
To listen to music loaded onto your Forerunner 645 Music, you
must connect headphones using Bluetooth technology.
1 Bring the headphones within 10 m (33 ft.) of your device.
2 Enable pairing mode on the headphones.
3 Hold UP.
4 Select Settings > Sensors & Accessories > Add New >
Headphones.
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 Forerunner device page in the Garmin Connect
Mobile app, select Garmin Pay > Create Your Wallet.
2 Follow the on-screen instructions.
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 .
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 Mobile app.
Your most recently used payment card appears.
16
4 If you have added multiple cards to your Garmin Pay wallet,
select DOWN to change to another card (optional).
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 ten credit or debit cards to your Garmin Pay
wallet.
1 From the Forerunner device page in the Garmin Connect
Mobile app, select Garmin Pay > .
2 Follow the on-screen instructions to enter the card
information and add the card to your wallet.
After the card is added, you can select the card on your watch
when you make a payment.
Managing Your Garmin Pay Wallet
You can view detailed information about each of your payment
cards, and you can suspend, activate, or delete a card. You can
also suspend or delete your whole Garmin Pay wallet.
NOTE: In some countries, participating financial institutions may
restrict the wallet features.
1 From the Forerunner device page in the Garmin Connect
Mobile app, select Garmin Pay > Manage Your Wallet.
2 Select an option:
• To suspend a specific card, select the card, and select
Suspend.
The card must be active to make purchases using your
Forerunner device.
• To temporarily suspend all cards in your wallet, select
Suspend Wallet.
You cannot pay using your Forerunner device until you
unsuspend at least one card using the app.
• To unsuspend your suspended wallet, select Unsuspend
Wallet.
• To delete a specific card, select the card, and select
Delete.
The card is completely deleted from your wallet. If you
want to add this card to your wallet in the future, you must
enter the card information again.
• To delete all cards in your wallet, select Delete Wallet.
Your Garmin Pay wallet and all the card information
associated with it are deleted. You cannot pay using your
Forerunner device until you create a new wallet and add a
card.
Garmin Pay
Changing Your Garmin Pay Passcode
Using the Odometer
You must know your current passcode to change it. Your
passcode cannot be recovered. If you forget your passcode, you
must delete your wallet, create a new one, and reenter your card
information.
You can change the passcode required to access your
Garmin Pay wallet on your Forerunner device.
1 From the Forerunner device page in the Garmin Connect
Mobile app, select Garmin Pay > Reset Passcode.
2 Follow the on-screen instructions.
The next time you pay using your Forerunner device, you must
enter the new passcode.
The odometer automatically records the total distance traveled,
elevation gained, and time in activities.
1 Hold UP.
2 Select History > Totals > Odometer.
3 Select UP or DOWN to view odometer totals.
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.
1 Hold UP.
2 Select History > Activities.
3 Select an activity.
4 Select an option:
• To view additional information about the activity, select
Details.
• To select a lap and view additional information about each
lap, select Laps.
• To select an interval and view additional information about
each interval, select Intervals.
• To view the activity on a map, select Map.
• To view the impact of the activity on your aerobic and
anaerobic fitness, select Training Effect (About Training
Effect, page 12).
• To view your time in each heart rate zone, select Time in
Zone (Viewing Your Time in Each Heart Rate Zone,
page 17).
• To view an elevation plot of the activity, select Elevation
Plot.
• To delete the selected activity, select Delete.
Viewing Your Time in Each Heart Rate Zone
Before you can view heart rate zone data, you must complete an
activity with heart rate and save the activity.
Viewing your time in each heart rate zone can help you adjust
your training intensity.
1 Hold UP.
2 Select History > Activities.
3 Select an activity.
4 Select Time in Zone.
Viewing Data Totals
You can view the accumulated distance and time data saved to
your device.
1 Hold UP.
2 Select History > Totals.
3 If necessary, select an activity.
4 Select an option to view weekly or monthly totals.
History
Deleting History
1 Hold UP.
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.
Confirm
your selection.
4
Data Management
NOTE: The device is not compatible with Windows 95, 98, Me,
Windows NT , and Mac OS 10.3 and earlier.
®
®
®
Deleting Files
NOTICE
If you do not know the purpose of a file, do not delete it. Your
device memory contains important system files that should not
be deleted.
1
2
3
4
Open the Garmin drive or volume.
If necessary, open a folder or volume.
Select a file.
Press the Delete key on your keyboard.
NOTE: If you are using an Apple computer, you must empty
the Trash folder to completely remove the files.
Disconnecting the USB Cable
If your device is connected to your computer as a removable
drive or volume, you must safely disconnect your device from
your computer to avoid data loss. If your device is connected to
your Windows computer as a portable device, it is not necessary
to safely disconnect the device.
1 Complete an action:
• For Windows computers, select the Safely Remove
Hardware icon in the system tray, and select your device.
• For Apple computers, select the device, and select File >
Eject.
Disconnect
the cable from your computer.
2
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 www.garminconnect.com
/start.
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.
Analyze your data: You can view more detailed information
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.
17
Virtual Partner trying to complete the course in under 30
minutes.
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.
Synchronizing Your Data with the Garmin Connect
Mobile App
Your device periodically synchronizes data with the Garmin
Connect Mobile app automatically. You can also manually
synchronize your data at any time.
1 Bring the device within 3 m (10 ft.) of your smartphone.
2 From any screen, hold LIGHT to view the controls menu.
3 Select .
4 View your current data in the Garmin Connect Mobile app.
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 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.
Creating and Following a Course on Your Device
1 From the watch face, select START.
2 Select an activity.
3 Hold UP, and select Navigate > Courses > Create New.
4 Enter a name for the course, and select .
5 Select Add Location.
6 Select an option.
7 If necessary, repeat steps 3 and 4.
8 Select Done > Do Course.
Navigation information appears.
9 Select START to begin navigation.
Saving Your Location
You can save your current location to navigate back to it later.
1 Hold LIGHT.
2 Select .
NOTE: You may need to add this item to the controls menu
(Customizing the Controls Menu, page 20).
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.
Deleting All Saved Locations
You can delete all of your saved locations at once.
From the watch face, select START > Navigate > Saved
Locations > Delete All.
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.
• To navigate back to the starting point of your activity in a
straight line, select Straight Line.
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.
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
18
Your current location À, the track to follow Á, and your
destination  appear on the map.
Navigating to a Destination
You can use your device to navigate to a destination or follow a
course.
1 From the watch face, select START > Navigate.
Navigation
2 Select a category.
3 Respond to the on-screen prompts to choose a destination.
4 Select Go To.
Navigation information appears.
5 Select START to begin navigation.
Stopping Navigation
1 During an activity, hold UP.
2 Select Stop Navigation.
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
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 19)
• Map settings (Map Settings, page 19)
Panning and Zooming the Map
1 While navigating, select UP or DOWN to view the map.
2 Hold UP.
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.
Hold UP, and select Settings > Map.
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.
ANT+ Sensors
Your device can be used with wireless ANT+ sensors. For more
information about compatibility and purchasing optional sensors,
go to http://buy.garmin.com.
Pairing ANT+ Sensors
Pairing is the connecting of ANT+ wireless sensors, for example,
connecting a heart rate monitor with your Garmin device. The
first time you connect an ANT+ sensor to your device, you must
pair the device and sensor. After the initial pairing, the device
automatically connects to the sensor when you start your activity
and the sensor is active and within range.
NOTE: If your device was packaged with an ANT+ sensor, they
are already paired.
1 Install the sensor or put on the heart rate monitor.
2 Bring the device within 1 cm of the sensor, and wait while the
device connects to the sensor.
When the device detects the sensor, a message appears.
You can customize a data field to display sensor data.
3 If necessary, select Menu > Settings > Sensors and
Accessories to manage ANT+ sensors.
ANT+ Sensors
Foot Pod
Before you go for a run, you must pair the foot pod with your
Forerunner device (Pairing ANT+ Sensors, page 19).
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 ANT+
Sensors, page 19).
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 ANT+ Sensors, page 19).
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 Hold UP.
2 Select Settings > Sensors and 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 ANT+
Sensors, page 19).
You can set your device to calculate speed and distance using
your foot pod data instead of GPS data.
1 Hold UP.
2 Select Settings > Sensors and Accessories.
3 Select your foot pod.
4 Select Speed or Distance.
19
5 Select an option:
• Select Indoor when you are training with GPS turned off,
usually indoors.
• Select Always to use your foot pod data regardless of the
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 ANT+ Sensors,
page 19).
• Set your wheel size (Wheel Size and Circumference,
page 29).
• Go for a ride (Starting an Activity, page 2).
Situational Awareness
Your Forerunner device can be used with the Varia Vision™
device, 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 Garmin
Express, page 26).
• Select Add Controls to add an additional shortcut to the
controls menu.
• Select Reorder Controls to change the location of a
shortcut in the controls menu.
• Select Remove Controls to remove a shortcut from the
controls menu.
Activity 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.
Select START, select an activity, hold UP, and select the activity
settings.
Data Screens: Enables you to customize data screens and add
new data screens for the activity (Customizing the Data
Screens, page 20).
Alerts: Sets the training or navigation alerts for the activity.
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 6).
Auto Lap: Sets the options for the Auto Lap feature (Marking
Laps by Distance, page 21).
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 21).
Auto Scroll: Enables you to move through all of the activity data
screens automatically while the timer is running (Using Auto
Scroll, page 22).
Segment Alerts: Enables prompts that alert you to approaching
segments.
GPS: Sets the mode for the GPS antenna. Using GPS +
GLONASS provides increased performance in challenging
environments and faster position acquisition. Using the GPS
+ GLONASS option can reduce battery life more than using
the GPS option only. Using the UltraTrac option records track
points and sensor data less frequently (UltraTrac, page 22).
Pool Size: Sets the pool length for pool swimming.
Countdown Start: Enables a countdown timer for pool
swimming intervals.
Stroke Detect.: Enables stroke detection for pool swimming.
Power Save Timeout: Sets the power-save timeout setting for
the activity (Power Save Timeout Settings, page 22).
Background Color: Sets the background color of each activity
to black or white.
Accent Color: Sets the accent color of each activity to help
identify which activity is active.
Rename: Sets the activity name.
Reset: Allows you to reset the activity settings.
®
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 Hold UP.
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 Hold UP.
2 Select Settings > Widgets.
3 Select a widget.
4 Select an option:
• Select Reorder to change the location of the widget in the
widget loop.
• Select Remove to remove the widget from the widget
loop.
5 Select Add Widgets.
6 Select a widget.
The widget is added to the widget loop.
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 2).
20
1 From any screen, hold LIGHT to open the controls menu.
2 Hold UP.
3 Select an option:
Customizing the Data Screens
You can show, hide, and change the layout and content of data
screens for each activity.
1 Select START.
2 Select an activity.
3 Hold UP.
4 Select Data Screens.
5 Select a data screen to customize.
Customizing Your Device
6 Select an option:
• Select Layout to adjust the number of data fields on the
data screen.
• Select a field to change the data that appears in the field.
• Select Reorder to change the location of the data screen
in the loop.
• Select Remove to remove the data screen from the loop.
7 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.
Adding a Map to an Activity
You can add the map to the data screens loop for an activity.
1 Hold UP.
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.
Recurring alert: A recurring alert notifies you each time the
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
You can set minimum and maximum
cadence values.
Calories
Event,
recurring
You can set the number of calories.
Custom
Recurring
You can select an existing message or
create a custom message and select an
alert type.
Distance
Recurring
You can set a distance interval.
Elevation
Range
You can set minimum and maximum
elevation values.
Heart Rate Range
You can set minimum and maximum heart
rate values or select zone changes. See
About Heart Rate Zones, page 6 and
Heart Rate Zone Calculations, page 7.
Pace
Range
You can set minimum and maximum pace
values.
Proximity
Event
You can set a radius from a saved
location.
Run/Walk
Recurring
You can set timed walking breaks at
regular intervals.
Speed
Range
You can set minimum and maximum
speed values.
Stroke Rate Range
You can set high or low strokes per
minute.
Time
You can set a time interval.
Event,
recurring
Setting an Alert
1 Hold UP.
Customizing Your Device
2 Select Settings > Activities & Apps.
3 Select an activity.
NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Alerts.
6 Select an option:
• Select Add New to add a new alert for the activity.
• Select the alert name to edit an existing alert.
7 If necessary, select the type of alert.
8 Select a zone, enter the minimum and maximum values, or
enter a custom value for the alert.
9 If necessary, turn on the alert.
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).
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 UP.
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 22).
If necessary, you can customize the data pages to display
additional lap data (Customizing the Data Screens, page 20).
Customizing the Lap Alert Message
You can customize one or two data fields that appear in the lap
alert message.
1 Hold UP.
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 > 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 UP.
2 Select Settings > Activities & Apps.
3 Select an activity.
21
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.
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 UP.
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
By default, the device uses GPS to locate satellites. For
increased performance in challenging environments and faster
GPS position location, you can enable GPS + GLONASS. Using
GPS + GLONASS reduces battery life more than using only
GPS. Using the UltraTrac option records track points and sensor
data less frequently (UltraTrac, page 22).
1 Hold UP.
2 Select Settings > Activities & Apps.
3 Select the activity to customize.
4 Select the activity settings.
5 Select GPS, and select an option.
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.
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 UP, 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
2
3
4
22
Hold UP.
Select Settings > Activities & Apps.
Select an activity.
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.
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 14).
You can customize the watch face information and appearance,
or activate an installed Connect IQ watch face.
1 From the watch face, hold UP.
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
faces.
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 >
Customize.
7 Select an option:
• To change the style of the numbers for the analog watch
face, select Dial.
• To change the style of the hands for the analog watch
face, select Hands.
• To change the style of the numbers for the digital watch
face, select Layout
• 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.
• To change the background color, select Bkgd. Color.
• To save the changes, select Done.
System Settings
Hold UP, and select Settings > System.
Language: Sets the language displayed on the device.
Time: Adjusts the time settings (Time Settings, page 23).
Backlight: Adjusts the backlight settings (Changing the
Backlight Settings, page 23).
Sounds: Sets the device sounds, such as key tones, alerts, and
vibrations.
Do Not Disturb: Turns on or off do not disturb mode. Use the
Sleep Time option to turn on do not disturb mode
automatically during your normal sleep hours. You can set
your normal sleep hours on your Garmin Connect account.
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 23).
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.
Customizing Your Device
USB Mode: Sets the device to use mass storage mode or
Garmin mode when connected to a computer.
On a Forerunner 645 Music device, this sets the device to
use Media Transfer Protocol (MTP) mode or Garmin mode
when connected to a computer.
Reset: Allows you to reset user data and settings (Resetting All
Default Settings, page 26).
Software Update: Allows you to install software updates
downloaded using Garmin Express.
Deleting an Alarm
1 From the watch face, hold UP.
2 Select Clock > Alarm Clock.
3 Select an alarm.
4 Select Delete.
Starting the Countdown Timer
1 From any screen, hold LIGHT.
2 Select Timer.
Time Settings
Hold UP, and select Settings > System > Time.
Time Format: Sets the device to show time in a 12-hour or 24hour 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 sunrise and sunset alerts to sound a
specific number of minutes or hours before the actual sunrise
or sunset occurs.
Sync With GPS: Allows you to manually sync the time with GPS
when you change time zones, and to update for daylight
saving time.
Changing the Backlight Settings
1 Hold Menu.
2 Select Settings > System > Backlight.
3 Select During Activity or Not During Activity.
4 Select an option:
• Select Keys and Alerts to turn on the backlight for key
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
backlight turns off.
Changing the Units of Measure
You can customize units of measure for distance, pace and
speed, elevation, weight, height, and temperature.
1 Hold UP.
2 Select Settings > System > Units.
3 Select a measurement type.
4 Select a unit of measure.
Clock
Setting the Time Manually
1 Hold UP.
2 Select Settings > System > Time > Set Time > Manual.
3 Select Time, and enter the time of day.
Setting an Alarm
You can set up to ten separate alarms. You can set each alarm
to sound once or to repeat regularly.
1 From the watch face, hold UP.
2 Select Alarm Clock > Add Alarm.
3 Select Time, and enter the alarm time.
4 Select Repeat, and select when the alarm should repeat
(optional).
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).
Customizing Your Device
3
4
5
6
NOTE: You may need to add this item to the controls menu
(Customizing the Controls Menu, page 20).
Enter the time.
If necessary, select Restart > On to automatically restart the
timer after it expires.
If necessary, select Sounds, and select a type of notification.
Select Start Timer.
Using the Stopwatch
1 From any screen, hold LIGHT.
2 Select Stopwatch.
NOTE: You may need to add this item to the controls menu
(Customizing the Controls Menu, page 20).
3 Select START to start the timer.
4 Select BACK to restart the lap timerÀ.
The total stopwatch time Á continues running.
5 Select START to stop both timers.
6 Select an option.
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 UP.
2 Select Settings > System > Time > Sync With GPS.
3 Wait while the device locates satellites (Acquiring Satellite
Signals, page 26).
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 20).
1 Turn on your VIRB camera.
2 On your Forerunner device, select UP or DOWN from the
watch face to view the VIRB widget.
23
3 Wait while the device connects to your VIRB camera.
4 Select START.
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 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 20).
1 Turn on your VIRB camera.
2 On your Forerunner device, select UP or DOWN from the
watch face to view the VIRB widget.
3 Wait while the device connects to your VIRB camera.
When the camera is connected, a VIRB data screen is
automatically added to the activity apps.
4 During an activity, select UP or DOWN to view the VIRB data
screen.
5 Hold UP.
6 Select VIRB.
7 Select an option:
• To control the camera using the activity timer, select
Settings > 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 > 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 a photo, select Take Photo.
Device Information
Viewing Device Information
You can view device information, such as the unit ID, software
version, regulatory information, and license agreement.
1 Hold UP.
2 Select Settings > 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 Hold UP.
2 From the settings menu, select About.
24
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 in the appendix.
1 Align the charger posts with the contacts on the back of the
device, and connect the charging clip À securely to the
device.
2 Plug the USB cable into a USB charging port.
3 Charge the device completely.
4 Press Á to remove the charger.
Tips for Charging the Device
1 Connect the charger securely to the device to charge it using
the USB cable (Charging the Device, page 24).
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
Battery type
Rechargeable, built-in lithium-ion
battery
Forerunner 645 battery life,
watch mode
Up to 7 days with activity tracking,
smartphone notifications, and wristbased heart rate
Forerunner 645 battery life,
activity mode
Up to 14 hr. with GPS and wrist-based
heart rate
Forerunner 645 Music battery
life, watch mode
Up to 7 days with activity tracking,
smartphone notifications, and wristbased heart rate
Forerunner 645 Music battery
life, watch mode with music
Up to 8 hr. with activity tracking,
smartphone notifications, wrist-based
heart rate, and music playback
Forerunner 645 Music battery
life, activity mode
Up to 14 hr. with GPS and wrist-based
heart rate
Forerunner 645 Music battery
life, activity mode with music
Up to 5 hr. with GPS, wrist-based heart
rate, and music playback
Water rating
Swim, 5 ATM*
Forerunner 645 Music media
storage
3.5 GB (approximately 500 songs)
Operating temperature range
From -20º to 60ºC (from -4º to 140ºF)
Charging temperature range
From 0º to 45ºC (from 32º to 113ºF)
Device Information
Forerunner 645 radio
frequency/protocol
2.4 GHz @ 9 dBm nominal
• ANT+ wireless communications
protocol
• Bluetooth 4.2 technology
• Wi‑Fi wireless technology
13.56 MHz @ -40 dBm nominal, NFC
wireless technology
Forerunner 645 Music radio
frequency/protocol
2.4 GHz @ 8 dBm nominal
• ANT+ wireless communications
protocol
• Bluetooth 4.2 technology
• Wi‑Fi wireless technology
13.56 MHz @ -40 dBm nominal, NFC
wireless technology
*The device withstands pressure equivalent to a depth of 50 m.
For more information, go to www.garmin.com/waterrating.
Device Care
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.
2 Insert one side of the spring bar for the new band into the
device.
3 Slide the quick-release pin, and align the spring bar with the
opposite side of the device.
Repeat
steps 1 through 3 to replace the other band.
4
Troubleshooting
Product Updates
On your computer, install Garmin Express (www.garmin.com
/express). On your smartphone, install the Garmin Connect
Mobile app.
This provides easy access to these services for Garmin devices:
• Software updates
• Data uploads to Garmin Connect
• Product registration
Setting Up Garmin Express
1 Connect the device to your computer using a USB cable.
2 Go to www.garmin.com/express.
3 Follow the on-screen instructions.
Getting More Information
• Go to support.garmin.com for additional manuals, articles,
and software updates.
• Go to www.garmin.com/intosports.
• Go to www.garmin.com/learningcenter.
• Go to buy.garmin.com, or contact your Garmin dealer for
information about optional accessories and replacement
parts.
Cleaning the Device
Activity Tracking
NOTICE
Even small amounts of sweat or moisture can cause corrosion
of the electrical contacts when connected to a charger.
Corrosion can prevent charging and data transfer.
My daily step count does not appear
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 Bands
The device is compatible with 20 mm wide bands. Go to
buy.garmin.com, or contact your Garmin dealer for information
about optional accessories.
1 Slide the quick-release pin À on the spring bar to remove the
band.
For more information about activity tracking accuracy, go to
garmin.com/ataccuracy.
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 synchronize your device.
1 Select an option:
• Synchronize your step count with the Garmin Connect
application ( (Using Garmin Connect on Your Computer,
page 18)).
• Synchronize your step count with the Garmin Connect
Mobile app ( (Manually Syncing Data with Garmin
Connect Mobile, page 13)).
Wait
while the device synchronizes your data.
2
Troubleshooting
25
Synchronizing can take several minutes.
NOTE: Refreshing the Garmin Connect Mobile app or the
Garmin Connect application does not synchronize 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.).
• Avoid holding handrails or skipping steps while climbing
stairs.
• 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.
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 30–60 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 Mobile app using
your Bluetooth enabled smartphone.
◦ Connect your device to your Garmin Connect account
using a Wi‑Fi 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
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 Hold UP.
2 Select Settings > System > Reset.
3 Select an option:
• 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.
26
• To reset all of the device settings to the factory default
values and save all activity information and stored music,
select Reset Default Settings.
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 Wi‑Fi
connectivity, Garmin Connect can automatically download
available software updates to your device when it connects
using Wi‑Fi.
My device is in the wrong language
You can change the device language selection if you have
accidently selected the wrong language on the device.
1 Hold UP.
2 Scroll down to the last item in the list, and select START.
3 Scroll down to the second to last item in the list, and select
START.
4 Select START.
5 Select your language.
Is my smartphone compatible with my
device?
The Forerunner device is compatible with smartphones using
Bluetooth Smart wireless technology.
Go to www.garmin.com/ble for compatibility information.
Tips for Existing Garmin Connect Users
1 From the Garmin Connect Mobile app, select
2 Select Garmin Devices > Add Device.
or
.
My phone will not connect to the device
• Enable Bluetooth wireless technology on your smartphone.
• Bring your phone within 10 m (33 ft.) of the device.
• On your smartphone, open the Garmin Connect Mobile app,
select
or , and select Garmin Devices > Add Device to
enter pairing mode.
• On your device, hold LIGHT, and select to turn on
Bluetooth technology and enter pairing mode.
Maximizing the Battery Life
You can do several things to extend the life of the battery.
• Reduce the backlight timeout (Changing the Backlight
Settings, page 23).
• Use UltraTrac GPS mode for your activity (UltraTrac,
page 22).
• Turn off Bluetooth wireless technology when you are not
using connected features (Bluetooth Connected Features,
page 13).
• When pausing your activity for a longer period of time, use
the resume later option (Stopping an Activity, page 2).
• Turn off activity tracking (Activity Tracking Settings, page 8).
Troubleshooting
• Use a Connect IQ watch face that is not updated every
second.
For example, use a watch face without a second hand
(Customizing the Watch Face, page 22).
• Limit the smartphone notifications the device displays
(Managing Notifications, page 1).
• Stop broadcasting heart rate data to paired Garmin devices
(Broadcasting Heart Rate Data to Garmin Devices, page 9).
• Turn off wrist-based heart rate monitoring (Turning Off the
Wrist Heart Rate Monitor, page 9).
NOTE: Wrist-based heart rate monitoring is used to calculate
vigorous intensity minutes and calories burned.
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 645 Music device.
®
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.
If
2 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 UP.
4 Select Settings > Sensors and 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.
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
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 UP.
2 Select Settings > Sensors and 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 20).
My music cuts out or my headphones do not
stay connected
Appendix
Data Fields
Some data fields require ANT+ accessories to display data.
%HRR: The percentage of heart rate reserve (maximum heart
rate minus resting heart rate).
24-Hour Max.: The maximum temperature recorded in the last
24 hours.
24-Hour Min.: The minimum temperature recorded in the last
24 hours.
Aerobic TE: The impact of the current activity on your aerobic
fitness level.
Anaerobic TE: The impact of the current activity on your
anaerobic fitness level.
Average HR: The average heart rate for the current activity.
Average Pace: The average pace for 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 3). In open water swimming, 25 meters is used to
calculate your swolf score.
Avg. %HRR: The average percentage of heart rate reserve
(maximum heart rate minus resting heart rate) for the current
activity.
Avg. Ascent: The average vertical distance of ascent since the
last reset.
Avg. Cadence: Running. The average cadence for the current
activity.
Avg. Cadence: Cycling. The average cadence for the current
activity.
Avg. Descent: The average vertical distance of descent since
the last reset.
Avg. GCT Bal.: The average ground contact time balance for
the current session.
Avg. Lap Time: The average lap time for the current activity.
Avg. Speed: The average speed for the current activity.
Avg. Stride Len.: The average stride length for the current
session.
Avg. Strk/Len: The average number of strokes per pool length
during the current activity.
Avg. Vert. Osc.: The average amount of vertical oscillation for
the current activity.
Avg. Vert. Ratio: The average ratio of vertical oscillation to
stride length for the current session.
Avg GCT: The average amount of ground contact time for the
current activity.
Avg HR %Max.: The average percentage of maximum heart
rate for the current activity.
Battery Level: The remaining battery power.
Bearing: The direction from your current location to a
destination. You must be navigating for this data to appear.
Cadence: Running. The steps per minute (right and left).
When using a Forerunner 645 Music device connected to
headphones using Bluetooth technology, the signal is strongest
Appendix
27
Cadence: Cycling. The number of revolutions of the crank arm.
Your device must be connected to a cadence accessory for
this data to appear.
Calories: The amount of total calories burned.
Compass Hdg.: The direction you are moving based on the
compass.
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.
Dest. Location: The position of your final destination.
Dest. Wpt: The last point on the route to the destination. You
must be navigating for this data to appear.
Dist. Remaining: The remaining distance to the final
destination. You must be navigating for this data to appear.
Distance: The distance traveled for the current track or activity.
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.
Elevation: The altitude of your current location above or below
sea level.
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.
GCT: 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.
GCT Balance: The left/right balance of ground contact time
while running.
Glide Ratio: The ratio of horizontal distance traveled to the
change in vertical distance.
Glide Ratio Dest.: 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%.
Heading: The direction you are moving.
Heart Rate: Your heart rate in beats per minute (bpm). Your
device must be connected to a compatible heart rate monitor.
HR %Max.: The percentage of maximum heart rate.
HR 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).
Int. Distance: The distance traveled for the current interval.
Int. Pace: The average pace for the current interval.
Int. Swolf: The average swolf score for the current interval.
Interval Lengths: The number of pool lengths completed during
the current interval.
28
Interval Time: The stopwatch time for the current interval.
Int Strk/Len: The average number of strokes per pool length
during the current interval.
Int Strk Rate: The average number of strokes per minute (spm)
during the current interval.
Int Strk Type: The current stroke type for the interval.
L. Lap HR %Max.: The average percentage of maximum heart
rate for the last completed lap.
L. Len. Stk. Rate: The average number strokes per minute
(spm) during the last completed pool length.
L. Len. Stk. Type: The stroke type used during the last
completed pool length.
L. Len. Strokes: The total number of strokes for the last
completed pool length.
Lap %HRR: The average percentage of heart rate reserve
(maximum heart rate minus resting heart rate) for the current
lap.
Lap Ascent: The vertical distance of ascent for the current lap.
Lap Cadence: Running. The average cadence for the current
lap.
Lap Cadence: Cycling. The average cadence for the current
lap.
Lap Descent: The vertical distance of descent for the current
lap.
Lap Distance: The distance traveled for the current lap.
Lap GCT: The average amount of ground contact time for the
current lap.
Lap GCT Bal.: The average ground contact time balance for the
current lap.
Lap HR: The average heart rate for the current lap.
Lap HR %Max.: The average percentage of maximum heart
rate for the current lap.
Lap Pace: The average pace 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 Len.: The average stride length for the current lap.
Lap Time: The stopwatch time for the current lap.
Lap Vert. Osc.: The average amount of vertical oscillation for
the current lap.
Lap Vert. 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.
Last Lap Ascent: The vertical distance of ascent for the last
completed lap.
Last Lap Cad.: Running. The average cadence for the last
completed lap.
Last Lap Cad.: Cycling. The average cadence for the last
completed lap.
Last Lap Descent: The vertical distance of descent for the last
completed lap.
Last Lap Dist.: The distance traveled for the last completed lap.
The average heart rate for the last completed lap.
Last Lap Pace: The average pace for the last completed lap.
Last Lap Speed: The average speed for the last completed lap.
Last Lap Time: The stopwatch time for the last completed lap.
Last Len. Pace: The average pace for your last completed pool
length.
Last Len. Swolf: The swolf score for the last completed pool
length.
Appendix
Lat/Lon: The current position in latitude and longitude
regardless of the selected position format setting.
Lengths: The number of pool lengths completed during the
current activity.
Location: The current position using the selected position
format setting.
Max. Ascent: The maximum rate of ascent in feet per minute or
meters per minute since the last reset.
Max. Descent: The maximum rate of descent in meters per
minute or feet per minute since the last reset.
Max. Elevation: The highest elevation reached since the last
reset.
Maximum Speed: The top speed for the current activity.
Min. Elevation: The lowest elevation reached since the last
reset.
Muscle O2 Sat. %: The estimated muscle oxygen saturation
percentage for the current activity.
Next Waypoint: The next point on the route. You must be
navigating for this data to appear.
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.
Pace: The current pace.
Perform. Cond.: The performance condition score is a real-time
assessment of your ability to perform.
Repeat On: The timer for the last interval plus the current rest
(pool swimming).
Rest Timer: The timer for the current rest (pool swimming).
Speed: The current rate of travel.
Stride Length: The length of your stride from one footfall to the
next, measured in meters.
Sunrise: The time of sunrise based on your GPS position.
Sunset: The time of sunset based on your GPS position.
Temperature: The temperature of the air. Your body
temperature affects the temperature sensor.
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 stopwatch time for the current activity.
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.
Total Ascent: The total elevation distance ascended since the
last reset.
Total Descent: The total elevation distance descended since
the last reset.
Total Hemoglobin: The estimated muscle oxygen total for the
current activity.
V Dist to Dest: The elevation distance between your current
position and the final destination. You must be navigating for
this data to appear.
Vert. Spd.: The rate of ascent or descent over time.
Vertical Osc.: The amount of bounce while you are running.
The vertical motion of your torso, measured in centimeters for
each step.
Vertical Ratio: The ratio of vertical oscillation to stride length.
Vert Spd to Tgt: The rate of ascent or descent to a
predetermined altitude. You must be navigating for this data
to appear.
VMG: The speed at which you are closing on a destination along
a route. You must be navigating for this data to appear.
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and gender.
Males
Percentile
20–29
30–39
40–49
50–59
60–69
70–79
Superior
95
55.4
54
52.5
48.9
45.7
42.1
Excellent
80
51.1
48.3
46.4
43.4
39.5
36.7
Good
60
45.4
44
42.4
39.2
35.5
32.3
Fair
40
41.7
40.5
38.5
35.6
32.3
29.4
Poor
0–40
<41.7
<40.5
<38.5
<35.6
<32.3
<29.4
Females
Percentile
20–29
30–39
40–49
50–59
60–69
70–79
Superior
95
49.6
47.4
45.3
41.1
37.8
36.7
Excellent
80
43.9
42.4
39.7
36.7
33
30.9
Good
60
39.5
37.8
36.3
33
30
28.1
Fair
40
36.1
34.4
33
30.1
27.5
25.9
Poor
0–40
<36.1
<34.4
<33
<30.1
<27.5
<25.9
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
Wheel Size and Circumference
Wheel Size
L (mm)
The wheel size is marked on both sides of the tire. This is not a
comprehensive list. You can also use one of the calculators
available on the Internet.
18 × 1.75
1350
20 × 1.75
1515
20 × 1-3/8
1615
Wheel Size
L (mm)
22 × 1-3/8
1770
12 × 1.75
935
22 × 1-1/2
1785
14 × 1.5
1020
24 × 1
1753
14 × 1.75
1055
24 × 3/4 Tubular
1785
16 × 1.5
1185
24 × 1-1/8
1795
16 × 1.75
1195
24 × 1-1/4
1905
18 × 1.5
1340
24 × 1.75
1890
Appendix
29
Wheel Size
L (mm)
24 × 2.00
1925
24 × 2.125
1965
26 × 7/8
1920
26 × 1(59)
1913
26 × 1(65)
1952
26 × 1.25
1953
26 × 1-1/8
1970
26 × 1-3/8
2068
26 × 1-1/2
2100
26 × 1.40
2005
26 × 1.50
2010
26 × 1.75
2023
26 × 1.95
2050
26 × 2.00
2055
26 × 2.10
2068
26 × 2.125
2070
26 × 2.35
2083
26 × 3.00
2170
27 × 1
2145
27 × 1-1/8
2155
27 × 1-1/4
2161
27 × 1-3/8
2169
650 × 35A
2090
650 × 38A
2125
650 × 38B
2105
700 × 18C
2070
700 × 19C
2080
700 × 20C
2086
700 × 23C
2096
700 × 25C
2105
700 × 28C
2136
700 × 30C
2170
700 × 32C
2155
700C Tubular
2130
700 × 35C
2168
700 × 38C
2180
700 × 40C
2200
Symbol Definitions
These symbols may appear on the device or accessory labels.
Alternating current. The device is suitable for alternating current.
Direct current. The device is suitable for direct current only.
Fuse. Indicates a fuse specification or location.
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.
30
Appendix
Index
A
accessories 19, 25, 27
activities 2, 3, 20, 22
custom 3, 20
saving 2
starting 2
activity tracking 7, 8
alarms 21, 23
alert 4
alerts 21
ANT+ sensors 19, 20
pairing 19
applications 13–15
smartphone 1
Auto Lap 21
Auto Pause 21
auto scroll 22
B
backlight 1, 23
bands 25
battery
charging 24
maximizing 2, 22, 26
bike sensors 20
Bluetooth technology 1, 2, 4, 13, 26
headphones 16, 27
C
cadence 6, 9
alerts 21
sensors 20
calendar 4
calorie, alerts 21
charging 24
cleaning the device 25
clock 1, 23
Connect IQ 14
connecting 2
controls menu 2, 20
coordinates 18
countdown timer 23
courses 18
creating 18
customizing the device 20
D
data
pages 20
storing 17, 18
transferring 17, 18
uploading 13
data fields 14, 27
deleting
all user data 17
history 17
personal records 5, 6
distance, alerts 21
drills 3
F
favorites 20
fitness 12
foot pod 19
G
Garmin Connect 1, 4, 13–15, 17, 18
storing data 18
Garmin Connect Mobile 1
Garmin Express 15, 25
updating software 25
Garmin Pay 16, 17
GLONASS 22
goals 5
GPS 1, 22
signal 26
ground contact time 9, 10
GroupTrack 14
Index
H
S
headphones
Bluetooth technology 16, 27
connecting 16
heart rate 1, 8
alerts 21
monitor 8–12
pairing sensors 9
zones 6, 7, 11, 17
history 17, 18
deleting 17
sending to computer 17, 18
satellite signals 26
saving activities 2
screen 23
segments 6
settings 8, 19, 20, 22, 23, 26
shortcuts 2, 20
skiing
alpine 4
snowboarding 4
sleep mode 7, 8
smartphone 14, 26
applications 13, 15
apps 1
pairing 1, 26
snowboarding 4
software
license 24
updating 13, 25, 26
version 24
specifications 24
speed and cadence sensors 20
stopwatch 23
stress score 12
stride length 9
strokes 3
swimming 3
swolf score 3
system settings 22
I
icons 1
indoor training 3, 19
intensity minutes 8, 26
intervals 3
workouts 4, 5
K
keys 1, 22, 25
L
lactate threshold 11, 13
language 22
laps 1
lengths 3
LiveTrack 14
locations 18
deleting 18
editing 18
saving 18
M
main menu, customizing 20
map 19
maps 21
browsing 19
navigating 18, 19
menu 1
metronome 6
multisport 3
music 15
loading 15
playing 15
services 15
music controls 15
N
navigation 18, 21
stopping 19
NFC 16
notifications 1
O
odometer 17
P
pairing 26
ANT+ sensors 9, 27
Bluetooth sensors 27
smartphone 1, 26
pairing ANT+ sensors 19
payments 16, 17
performance condition 2, 11–13
personal records 5
deleting 5, 6
power (force), alerts 21
profiles 2
activity 2
user 6
projected finish time 12
R
racing 5
recovery 10–12
replacement parts 25
resetting the device 26
routes 18
running dynamics 9, 10
T
target 5
tempe 20, 27
temperature 20, 27
time 23
alerts 21
settings 23
zones and formats 23
time zones 23
timer 1, 2, 17
countdown 23
tones 6, 23
TracBack 2, 18
tracks 18
training 2, 4, 5, 13
plans 4
Training Effect 11, 12
training load 12
training status 11
troubleshooting 8, 10, 24–26
U
UltraTrac 22
unit ID 24
units of measure 23
updates, software 13, 26
uploading data 13
USB 26
disconnecting 17
user data, deleting 17
user profile 6
V
vertical oscillation 9, 10
vertical ratio 9, 10
VIRB remote 23, 24
Virtual Partner 5
VO2 max. 10–12, 29
W
wallet 16
watch faces 14, 22
watch mode 22
weather 14
wheel sizes 29
Wi-Fi, connecting 15
Wi‑Fi 26
connecting 15
widgets 8, 14
workouts 4
loading 4
31
Z
zones
heart rate 7
time 23
32
Index
support.garmin.com
February 2018
190-02324-00_0B
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