advertisement
owner’s manual
F O R E R U N N E R
®
4 0 5
GPS-ENABLED SPORTS WATCH WITH WIRELESS SYNC
© 2008–2011 Garmin Ltd. or its subsidiaries
Garmin International, Inc.
1200 East 151st Street,
Olathe, Kansas 66062,
USA
Tel. (913) 397.8200 or
(800) 800.1020
Fax (913) 397.8282
Garmin (Europe) Ltd.
Liberty House,
Hounsdown Business Park,
Southampton, Hampshire, SO40 9LR UK
Garmin Corporation
No. 68, Zhangshu 2nd
Road, Xizhi Dist.,
New Taipei City, 221,
Tel. +44 (0) 870.8501241 (outside the UK)
0808 2380000 (within the UK)
Fax +44 (0) 870.8501251
Taiwan (R.O.C.)
Tel. 886/2.2642.9199
Fax 886/2.2642.9099
All rights reserved. Except as expressly provided herein, no part of this manual may be reproduced, copied, transmitted, disseminated, downloaded or stored in any storage medium, for any purpose without the express prior written consent of Garmin. Garmin hereby grants permission to download a single copy of this manual onto a hard drive or other electronic storage medium to be viewed and to print one copy of this manual or of any revision hereto, provided that such electronic or printed copy of this manual must contain the complete text of this copyright notice and provided further that any unauthorized commercial distribution of this manual or any revision hereto is strictly prohibited.
Information in this document is subject to change without notice. Garmin reserves the right to change or improve its products and to make changes in the content without
March 2011 Part Number 190-00700-00 Rev. D obligation to notify any person or organization of such changes or improvements. Visit the
Garmin Web site ( www.garmin.com
) for current updates and supplemental information concerning the use and operation of this and other Garmin products.
Garmin
®
, the Garmin logo, Forerunner
Dynastream
®
, Garmin Training Center
®
,
®
,
Auto Pause
®
, Auto Lap
®
, Virtual Partner
®
are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries.
Garmin Connect
ANT+
™
, GSC
™
™
, ANT
™
, ANT Agent
™
,
10, and USB ANT Stick
™
are trademarks of Garmin Ltd. or its subsidiaries.
These trademarks may not be used without the express permission of Garmin.
Other trademarks and trade names are those of their respective owners.
Printed in Taiwan
Introduction
Thank you for purchasing the
Garmin
®
Forerunner
®
405 GPSenabled sports watch.
Warning:
Always consult your physician before you begin or modify any exercise program. See the
Important Safety and Product
Information
guide in the product box for product warnings and other important information.
Contact Garmin
Contact Garmin Product Support if you have any questions while using your Forerunner. In the USA, go to www.garmin.com/support , or contact
Garmin USA by phone at (913)
397.8200 or (800) 800.1020.
In the UK, contact Garmin (Europe)
Forerunner 405 Owner’s Manual
Introduction
Ltd. by phone at 0808 2380000.
In Europe, go to www.garmin.com
/support and click
Contact Support
for in-country support information, or contact Garmin (Europe) Ltd. by phone at +44 (0) 870.8501241.
Product Registration
Help us better support you by completing our online registration today. Go to http://my.garmin.com
.
Keep the original sales receipt, or a photocopy, in a safe place.
Free Software
Go to www.garmin.com
/forerunner405 for information about Garmin Connect
Center
® computer software. Use this software to store and analyze your workout data.
™
Web-based software or the Garmin Training
i
Introduction
Table of Contents
Introduction ..........................
Contact Garmin ...........................
Product Registration ...................
Free Software .............................
Caring for the Forerunner .........
Getting Started ....................
Step 1: Use the Touch Bezel ......
Step 2: Charge the Battery ........
Forerunner ...........................
Signals .................................
Monitor (Optional) ................
Step 6: Go for a Run! .................
Software ...............................
Step 8: Pair Your Computer and
Forerunner ...........................
Computer .............................
Time/Date Mode ................
Time Options ............................
Training Mode ...................
About the Training Page ..........
Sport Mode ..............................
Auto Pause ..............................
Auto Lap ..................................
Auto Scroll ...............................
Timeout ....................................
Speed Units .............................
Workouts ..................................
Courses ...................................
GPS Mode ..........................
About GPS ...............................
History ...............................
Deleting History .......................
Viewing Activities .....................
Viewing Totals ..........................
Viewing Goals ..........................
ii Forerunner 405 Owner’s Manual
Settings .............................
Data Fields ...............................
User Profile ..............................
Alarms ......................................
Time .........................................
System .....................................
ANT+ ........................................
Pairing Accessories .................
Heart Rate Monitor ..................
Foot Pod ..................................
GSC 10 ....................................
Appendix ...........................
Resetting the Forerunner .........
Clearing User Data ..................
Connect ..............................
Battery Information ..................
Specifications ...........................
Software License Agreement ...
Declaration of Conformity ........
Introduction
Troubleshooting .......................
Heart Rate Zone Table .............
Index ..................................
Forerunner 405 Owner’s Manual iii
Introduction
Caring for the
Forerunner
Clean the Forerunner and the heart rate monitor using a cloth dampened with a mild detergent solution. Wipe dry. Avoid chemical cleaners and solvents that may damage plastic components.
Do not store the Forerunner where prolonged exposure to temperature extremes may occur (such as in the trunk of a car), as permanent damage may result.
User information, such as history, locations, and tracks, is retained indefinitely in the memory of the unit without the need for external power.
Back up important user data by transferring it to Garmin Connect or
Garmin Training Center. See
.
Water Immersion
The Forerunner is waterproof to
IEC Standard 60529 IPX7. It can withstand immersion in 1 meter of water for 30 minutes. Prolonged submersion can cause damage to the unit. After submersion, be certain to wipe dry and air dry the unit before using or charging.
Caution:
The Forerunner is not intended to be used while swimming. Swimming or prolonged water submersion can cause a short in the unit, which can in rare cases result in a minor skin burn or irritation in the area of the unit.
iv Forerunner 405 Owner’s Manual
Getting Started
Getting Started
Warning:
This product contains a non-replaceable lithium-ion battery.
See the
Important Safety and Product Information
guide in the product box for important battery safety information.
Warning:
Always consult your physician before you begin or modify any exercise program. See the
Important Safety and Product Information
guide in the product box for product warnings and other important information.
Step 1: Use the
Touch Bezel
The silver bezel around the watch face acts as a multifunction button.
tap:
quickly press your finger on the bezel to make a selection, toggle a menu option, or change pages.
touch and hold:
hold your finger on one of the four labeled areas on the bezel to switch modes.
Double press:
press two fingers on two areas on the bezel to turn on the backlight.
touch and drag (scroll):
press your finger on the bezel and drag it around the bezel to scroll through the menu options or to increase or decrease values.
Forerunner 405 Owner’s Manual 1
Getting Started
Touch Bezel Areas and
Buttons
➊ ti m e
/ d ate
➎
➋ ➍ l a p
/ r e s e t
➌
➊
time/date:
touch and hold to enter time/date mode.
➏
➋
gPS:
touch and hold to enter
GPS mode.
➌
menu:
touch and hold to open the menu page.
➍
training:
touch and hold to enter training mode.
➎
start/stop/enter:
• Press to start/stop the timer in training mode.
• Press to make a selection.
• Press to exit power save mode.
➏
lap/reset/quit:
• Press to create a new lap in training mode.
• Press and hold to reset the timer in training mode.
• Press to exit a menu or page.
• Press to exit power save mode.
2 Forerunner 405 Owner’s Manual
Bezel Tips
• Touch the bezel firmly.
• Touch the bezel on the outer ring, where the words appear, not the inner ring near the watch face.
• Make each bezel selection a separate action.
• Do not rest your finger or thumb on the bezel while using it.
• Do not wear thick gloves while using the bezel.
• If the bezel is wet, wipe the bezel dry before using it.
Locking the Bezel
To prevent accidental bezel taps (due to moisture or inadvertent bumping), press
enter
and
quit
simultaneously.
To unlock the bezel, press
enter
and
quit
simultaneously again.
Forerunner 405 Owner’s Manual
Getting Started
Power Save Mode
After a period of inactivity, the
Forerunner switches to power save mode. The Forerunner is inactive if the timer is not running, you are not navigating to a destination and viewing the navigation page, and you have not pressed any buttons or tapped the bezel.
While in power save mode, you can view the time of day, turn on the backlight, and use the ANT+
™ computer connection. To exit power save mode, press
enter
or
quit
. For
.
3
Getting Started
Step 2: Charge the
Battery
Your Forerunner ships with the power off to conserve the battery.
Charge the Forerunner for at least
3 hours before using it. The length of time a fully charged battery will last depends upon usage. For more battery information, see
note:
To prevent corrosion, thoroughly dry the charging contacts and surrounding area before charging.
tiP:
The Forerunner will not charge when outside the temperature range of
32°F–122°F (0°C–50°C).
1. Plug the USB connector on the charging clip cable into the AC adapter.
2. Plug the AC adapter into a standard wall outlet.
3. Align the charging clip posts with the contacts on the back of the
Forerunner.
F orerunner
405
IC: 1792A-01253
FCC ID:IPH-01253
N9
Contacts
Ì Ï 02
12345678
Designed in the USA
Made in Taiwan
4. Clip the charger securely over the face of the Forerunner.
4 Forerunner 405 Owner’s Manual
ti m e
/ da te a p
/ r e s e
Charging clip
Step 3: Configure
Your Forerunner
The first time you use your
Forerunner, follow the on-screen instructions to learn how to use the bezel and configure the Forerunner.
If you are using an ANT+ heart rate monitor, select
Yes
during the configuration to allow the heart rate monitor to pair (connect) with your
Forerunner. See
for more information.
Forerunner 405 Owner’s Manual
Getting Started
Step 4: Acquire
Satellite Signals
To set the correct time of day and begin using the Forerunner, you must acquire GPS satellite signals. It may take a few minutes to acquire signals.
note:
To turn off the
GPS receiver and use the
Forerunner indoors, see page 21 .
note:
You cannot acquire satellites in power save mode.
To exit power save mode, press
enter
or
quit
.
1. Go outdoors to an open area. For the best reception, make sure the antenna of the Forerunner is oriented toward the sky.
5
Getting Started ti m e
/ d ate l a p
/ r e s e t
Antenna location
2. Touch and hold
training
to enter training mode.
3. Stand still and do not begin moving until the locating satellites page disappears.
When you are receiving satellite signals, the GPS icon appears in the training mode pages.
6
Step 5: Pair the
Heart Rate Monitor
(Optional)
CAUTION
The heart rate monitor may cause chafing when used for long periods of time. To alleviate this issue, apply an anti-friction lubricant or gel to the center of the hard strap where it contacts your skin.
Do not use gels or lubricants that contain sunscreen. Do not apply anti-friction gel or lubricant on the electrodes.
While you are trying to pair your heart rate monitor with your
Forerunner for the first time, move
10 m away from other heart rate
Forerunner 405 Owner’s Manual
Getting Started
Tab
Slot
Heart Rate Monitor Strap
Heart Rate Monitor (Front)
Electrodes
monitors.
Heart Rate Monitor (Back)
3. Wrap the strap around your chest
The heart rate monitor is on standby and ready to send data. Wear the and attach it to the other side of the heart rate monitor.
heart rate monitor directly on your skin, just below your breastplate.
It should be snug enough to stay in place during your run.
note:
The Garmin logo should be right-side up.
4. Press
quit
or
enter
to exit power save mode.
1. Push one tab on the strap through the slot in the heart rate monitor.
Press the tab down.
2. Wet both electrodes on the back of the heart rate monitor to create a strong connection between your chest and the transmitter.
5. Bring the Forerunner within range
(3 m) of the heart rate monitor.
The heart rate icon appears on the training mode pages.
Forerunner 405 Owner’s Manual 7
Getting Started
6. If heart rate data does not appear or if you have erratic heart rate
data, follow the tips on page 34 .
If the problem persists, you may have to pair the sensors again.
See
.
tiP:
Set your maximum heart rate and resting heart rate in
Settings
>
user Profile
. Use
Garmin Connect or Garmin
Training Center to customize your heart rate zones.
For instructions on using accessories,
.
.
8
Step 6: Go for a Run!
tiP:
Set your user profile so the Forerunner can calculate calories correctly. Touch and hold
menu
> select
Settings
>
user Profile
.
1. Touch and hold
training
.
2. Press
start
to start the timer.
3. After completing your run, press
stop
.
4. Press and hold
reset
to save your run data and reset the timer.
Step 7: Download
Free Software
ANT Agent
™
allows you to use your
Forerunner with Garmin Connect, a
Web-based training tool, and Garmin
Training Center, a computer-based training tool.
1. Go to www.garmin.com
/forerunner405 .
2. Follow the on-screen instructions to download and install ANT
Agent.
Forerunner 405 Owner’s Manual
Step 8: Pair Your
Computer and
Forerunner
note:
Before connecting the USB ANT Stick
™
to your computer, you must download software as instructed in
so that the necessary
USB drivers are installed.
1. Plug the USB ANT Stick into an available USB port on your computer.
2. Bring your Forerunner within range (3 m) of your computer.
3. When the ANT Agent finds your
Forerunner, ANT Agent displays the unit ID and asks you if you want to pair. Select
yes
.
Forerunner 405 Owner’s Manual
Getting Started
4. Your Forerunner should display the same number ANT Agent displayed. If so, select
yes
on your Forerunner to complete pairing process.
Step 9: Transfer Data to Your Computer
Bring your Forerunner within range
(3 m) of your computer. ANT Agent automatically transfers data between your Forerunner and Garmin
Connect or Garmin Training Center.
note:
If you have a lot of data, this may take a few minutes. Forerunner functions are not available during data transfer.
Use Garmin Connect or Garmin
Training Center to view and analyze your data.
9
Time/Date Mode
Time/Date Mode
Touch and hold
time/date
to enter time/date mode.
Time Options
Touch and hold
menu
> select
Settings
>
time
. See
Tap the bezel to scroll through the available pages:
• Time
• Battery gauge
• Alarm set (if any)
• Goal/progress indicator (if any)
• Today’s scheduled workouts transferred from Garmin Connect or Garmin Training Center (if any)
10 Forerunner 405 Owner’s Manual
Training Mode
The Forerunner offers several training features and optional settings.
About the Training
Page
Touch and hold
training
to enter training mode. Tap the bezel to scroll through the available pages.
Training Mode
Sport Mode
running
is the default sport mode.
Touch and hold
menu
> select
training
>
options
>
Sport
Mode
to change the sport mode.
Training settings such as AutoLap
®
,
AutoPause
®
, heart rate zones, and speed zones are specific to running or biking. Any training options you change in running or biking mode are saved and used with that sport mode.
The activity is tagged as running or biking when your history is uploaded to your computer.
To customize the data fields on the training pages, see
Forerunner 405 Owner’s Manual 11
Training Mode
Auto Pause
1. Touch and hold
menu
> select
Training
>
Options
>
Auto
Pause
.
2. Select one of the following options:
•
Off
•
Custom Pace
—pauses timer automatically when your speed drops below a specified value.
•
When Stopped
—pauses timer automatically when you stop moving.
3. Press
quit
to exit.
Auto Pause is helpful if your training includes stop lights or other places where you need to slow down or stop.
Auto Lap
You can use Auto Lap to automatically mark the lap at a specific position or after you have traveled a specific distance. This setting is helpful for comparing your performance over different parts of a run (every 2 miles or major hill, for example).
To set Auto Lap:
1. Touch and hold
menu
> select
Training
>
Options
>
Auto Lap
.
2. Select
By Distance
to enter a value or
By Position
to choose an option:
•
Lap Press Only
—marks a lap each time you press
lap
and each time you pass any of those locations again.
12 Forerunner 405 Owner’s Manual
•
Start and Lap
—marks a lap at the GPS location where you press
start
and at any locations during the run where you pressed
lap
.
•
Mark and Lap
—marks a lap at the specific GPS location you mark when you select this option and at any location during the run where you pressed
lap
.
3. Press
quit
to exit.
note:
When doing a course
(
By Position
to mark laps at all of the lap positions marked in the course.
Auto Scroll
Use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running.
Forerunner 405 Owner’s Manual
Training Mode
To use auto scroll:
1. Touch and hold
menu
> select
Training
>
Options
>
Auto
Scroll
.
2. Select a display speed:
Slow
,
Medium
, or
Fast
.
3. Press
quit
to exit.
Timeout
Touch and hold
menu
> select
training
>
options
>
timeout
.
Select
off
to disable your Forerunner from going to power save mode when you are in Training mode.
Select
enabled
to use the automatic power save mode in all modes.
note:
Your Forerunner will only go into power save mode after a period of inactivity.
13
Training Mode
Speed Units
Touch and hold
menu
> select
training
>
options
>
Speed units
.
Pace
—amount of time it takes to travel a specific distance.
Speed
—distance travelled in an hour, for example miles per hour or kilometers per hour.
note:
Changing speed units does not change your custom
).
Virtual Partner
®
Touch and hold
menu
> select
training
>
options
>
Virtual
Partner
>
on
.
Your Virtual Partner is a unique tool designed to help you meet your training goals. The Virtual Partner
14
competes with you every time you and the timer are running.
If you make changes to the Virtual
Partner pace/speed before you start the timer, those changes are saved.
If you make changes to the Virtual
Partner during the run, when the timer is started, the changes will not be saved when the timer is reset.
If you make changes to the Virtual
Partner during a run, the Virtual
Partner uses the new pace from your location.
To change the Virtual Partner
(VP) pace:
1. Touch and hold
training
to enter
Training Mode.
2. Tap the bezel to view the Virtual
Partner page.
Forerunner 405 Owner’s Manual
Virtual
Partner
You
3. Touch and drag clockwise to increase the VP pace. Touch and drag counter-clockwise to decrease the VP pace.
4. To save the changes, tap the bezel or wait for the page to timeout.
Forerunner 405 Owner’s Manual
Training Mode
Workouts
Touch and hold
menu
> select
training
>
Workouts
to choose the type of workout right for you.
Simple, interval, and heart rate workouts are replaced each time you create a workout of the same type.
Advanced workouts must be created in Garmin Connect or Garmin
Training Center.
note:
While performing a workout, tap the bezel to view more data pages.
When you complete all steps in your workout, the “Workout Finished” message appears.
To end a workout early:
1. Press
stop
.
2. Press and hold
reset
.
15
Training Mode
Simple Workouts
Simple workouts can be based on the following custom goals:
• Time
• Distance
• Calories
To set up a simple workout:
1. Touch and hold
menu
> select
Training
>
Workouts
>
Simple
.
2. Select the
Type
of simple workout.
3. Enter the
Duration
value.
4. Select
Do Workout
.
5. Press
start
.
Heart Rate Workouts
note:
To use heart rate workouts, you must have a heart rate monitor.
You can use the Forerunner to train using a specific heart rate zone or custom range of beats per minute
(bpm). The type and duration settings function the same as a simple workout.
To create a heart rate workout:
1. Touch and hold
menu
> select
Training
>
Workouts
>
Heart
Rate
.
2. Select the
Zone
you want to use.
The minimum and maximum heart rate values are automatically set based on your heart rate zones.
For more information about heart rate zones, see
and
.
OR
Select
Custom
to set your own minimum and maximum heart rate values.
16 Forerunner 405 Owner’s Manual
note:
The minimum value is
35 bpm. The maximum value is 250 bpm. When entering custom bpm values, the minimum and the maximum values must be at least 5 bpm apart.
3. Select the
Type
of heart rate workout.
4. Enter the
Duration
value.
5. Select
Do Workout
.
6. Press
start
.
Interval Workouts
You can create interval workouts with your Forerunner. The intervals can be based on time or distance for the run and rest portions of the workout.
To create an interval workout:
1. Touch and hold
menu
> select
Training
>
Workouts
>
Interval
.
Forerunner 405 Owner’s Manual
Training Mode
2. Select the
Type
of interval workout.
3. Enter the
Duration
value.
4. Select the
Rest Type
.
5. Enter the
Duration
value.
6. Enter the
Reps
value.
7. Select
Warmup Yes
and
Cooldown Yes
(optional).
8. Select
Do Workout
.
9. Press
start
.
If you are doing a warm up or cool down, press
lap
at the end of your warm-up lap to start your first interval. At the end of your last interval, the Forerunner automatically starts a cool-down lap.
When you are finished cooling down, press
lap
to end your workout.
As you approach the end of each interval, an alarm counts down the time until a new interval begins.
17
Training Mode
To end an interval early, press the
lap/reset
button.
Advanced Workouts
Advanced workouts can include goals for each workout step and varied distances, times, and calories.
Use Garmin Connect or Garmin
Training Center to create and edit workouts and transfer them to your
Forerunner. You can also schedule workouts using Garmin Connect or
Garmin Training Center. You can plan workouts in advance and store them on your Forerunner.
note:
For more information about transferring data to your
.
tiP:
In time/date mode, tap the bezel to view today’s scheduled workout. Press
enter
to do the workout.
To start an advanced workout:
1. Touch and hold
menu
> select
Training
>
Workouts
>
Advanced
.
2. Select the workout.
3. Select
Do Workout
.
4. Press
start
.
After you begin an advanced workout, the Forerunner displays each step of the workout, including the name of the step, the goal (if any), and current workout data.
As you approach the end of each step, an alarm counts down the time until a new step begins.
18 Forerunner 405 Owner’s Manual
To end an advanced workout step early:
Press the
lap/reset
button.
To delete an advanced workout:
1. Touch and hold
menu
> select
Training
>
Workouts
>
Advanced
.
2. Select the workout.
3. Select
Delete Workout
>
Yes
.
4. Press
quit
to exit.
Courses
Another way you can use the
Forerunner for custom training is to follow courses based on a previously recorded activity. You can follow the course trying to match or exceed previously set goals. You can also race against the Virtual Partner when training with courses.
Forerunner 405 Owner’s Manual
Training Mode
Creating Courses
Use Garmin Connect or Garmin
Training Center to create courses and course points and transfer them to your Forerunner.
note:
For more information about transferring data to your
.
To start a course:
1. Touch and hold
menu
> select
Training
>
Courses
.
2. Select a course from the list.
3. Select
Do Course
.
4. Press
start
. History is recorded even if you are not on the course.
When you are following a course in training mode, tap the bezel to view the navigation page.
To end a course manually, press
stop
> press and hold
reset
.
19
Training Mode
Beginning a Course
You can include a warm up before you begin your course. Press
start
to begin the course, and then warm up.
Stay away from your course path as you warm up. When you are ready to begin your course, head toward your course. When you are on any part of the course path, the Forerunner displays an “On Course” message.
When you start a course, your Virtual
Partner also starts the course. If you are warming up and are not on the course, the first time that you join the course, your Virtual Partner restarts the course from your current location.
If you stray away from the course, the Forerunner displays an “Off
Course” message. Use the navigation page to find your way back to the course.
To delete a course:
1. Touch and hold
menu
> select
Training
>
Courses
.
2. Select a course from the list.
3. Select
Delete Course
.
4. Select
Yes
to delete the course.
5. Press
quit
to exit.
20 Forerunner 405 Owner’s Manual
GPS Mode
Touch and hold
gPS
to view the
GPS menu.
Satellites
—view information about the GPS signals the Forerunner is currently receiving. The black bars represent the strength of each satellite signal. The number of the satellite appears below each bar. The
GPS accuracy appears at the bottom of the page.
gPS
—turn GPS on or off (for indoor use).
GPS Mode
note:
When GPS is off, speed and distance data are not available, unless you are using the foot pod.
Save Location
—save your current location. Press
enter
to edit the location. Press
quit
to exit.
To mark a known location using coordinates:
1. Touch and hold
GPS
> select
Save Location
.
2. Press
enter
> select
Position
.
3. Enter the known coordinates.
4. Edit the location name and elevation (optional).
go to Location
—select a location from the list, and then select
go
.
Your Forerunner navigates you to the saved location using the navigation page.
Forerunner 405 Owner’s Manual 21
GPS Mode
To stop navigating to the location, press
quit
> select
Stop go to
.
To edit a location:
1. Touch and hold
GPS
> select
Go
To Location
.
2. Select the location you would like to edit.
3. Select
Edit
.
4. Select an option to edit.
To delete a location, touch and hold
gPS
> select
go to Location
.
Select the location you would like to delete. Select
Delete
>
Yes
.
Back to Start
—navigates you back to your starting point.
note:
You must start the timer to use Back To Start.
About GPS
The Global Positioning System
(GPS) is a satellite-based navigation system made up of a network of
24 satellites. GPS works in any weather conditions, anywhere in the world, 24 hours a day. There are no subscription fees or setup charges to use GPS.
For more information, go to www.garmin.com/aboutGPS .
22 Forerunner 405 Owner’s Manual
History
Your Forerunner automatically saves history when you start the timer. The
Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data (when recording approximately 1 trackpoint every 4 seconds). Tracklog data includes your GPS position (if available) and accessory data such as heart rate data.
When the Forerunner memory is full, your oldest tracklog data is overwritten. Upload your history to
Garmin Connect or Garmin Training
Center periodically to keep track of all of your data (see
History
note:
Your Forerunner will not automatically delete or overwrite your lap summary data. See the next page to learn how to delete lap data.
Deleting History
After you have transferred your history to Garmin Connect or
Garmin Training Center, you can delete the history from your
Forerunner.
1. Touch and hold
menu
> select
History
>
Delete
.
2. Select an option:
•
All Activities
—delete all activities from the history.
•
Old Activities
—delete activities recorded more than one month ago.
•
Totals
—reset all your totals.
Forerunner 405 Owner’s Manual 23
History
Viewing Activities
You can view the following data on your Forerunner: time, distance, average pace/speed, calories, average heart rate data, and average cadence.
1. Touch and hold
menu
> select
History
>
Activities
.
2. Use the bezel to scroll through the activities. Tap the bezel to view lap information.
3. Press
quit
to exit.
Deleting Individual Runs and Laps
1. Touch and hold
menu
> select
History
>
Activities
.
2. Use the bezel to scroll through the activities. Tap the bezel to view lap information.
3. Press and hold
reset
while viewing the run or lap.
4. Select
Yes
.
24
Viewing Totals
The Forerunner records the total distance traveled and time you have worked out with your Forerunner.
1. Touch and hold
menu
> select
History
>
Totals
.
2. Press
quit
to exit.
Viewing Goals
Using Garmin Connect, you can set up different types of goals and send them to your Forerunner. Your
Forerunner keeps track of your progress toward the goals.
1. Touch and hold
menu
> select
History
>
Goals
.
2. Press
quit
to exit.
Forerunner 405 Owner’s Manual
Settings
Touch and hold
menu
> select
Settings
.
tiP:
When finished selecting options or entering values on your Forerunner, press
enter
to save the setting.
Data Fields
You can show/hide the following pages and customize up to three data fields on each of the pages:
• Training 1 (always shown)
• Training 2
• Training 3
• Heart Rate (only appears when the Forerunner is receiving heart rate data)
Forerunner 405 Owner’s Manual
Settings
To set data fields:
1. Touch and hold
menu
> select
Settings
>
Data Fields
.
2. Select one of the training pages.
3. Select the number of data fields.
4. Use the bezel to select and change the data fields.
Data Field Options
* Denotes a data field showing statute or metric units.
** Requires an optional accessory.
Data
Field
Cadence
**
Description
Cadence–
Avg **
Cadence–
Lap **
Steps per minute or revolutions of the crank arm per minute.
Average cadence for the duration of your current ride.
Average cadence for the current lap.
25
Settings
Data
Field
Description
Calories Number of calories burned.
Distance * Distance traveled on the current run.
Dist–Lap * Distance traveled in the current lap.
Dist–Last
Lap *
*
Elevation
*
GPS
Accuracy
Distance of the last completed lap.
Distance above/below sea level.
Margin of error for your exact location.
For example, your
GPS location is accurate to within
+/- 19 ft.
Data
Field
Grade
HR **
HR–
%Max **
OR
HR–
%HRR **
HR–Avg
**
Description
Calculation of rise over run. For example, if for every
10 ft. you climb
(elevation) you travel
200 ft. (distance), your grade is 5%.
Heart rate in bpm.
Percentage of maximum heart rate.
OR
Percentage of heart rate reserve
(maximum heart rate minus resting heart rate).
Average heart rate for the run.
26 Forerunner 405 Owner’s Manual
Data
Field
HR–Avg
%Max **
OR
HR–Avg
%HRR **
HR–Lap
**
HR–Lap
%Max **
OR
HR–Lap
%HRR **
Description
Average percentage of maximum heart rate for the run.
OR
Average percentage of heart rate reserve
(maximum heart rate minus resting heart rate) for the run.
Average heart rate for the lap.
Average percentage of maximum heart rate for the lap.
OR
Average percentage of heart rate reserve
(maximum heart rate minus resting heart rate) for the lap.
Forerunner 405 Owner’s Manual
Settings
Data
Field
HR Graph
**
HR Zone
**
Description
Line graph showing your current heart rate zone (1-5).
Current range of heart rate (1–5). The default zones are based on your user profile, maximum heart rate, and resting heart rate.
Heading Current direction you are traveling.
Laps Amount of laps completed.
Pace *
*
Pace–Avg
*
Pace–Lap
Pace–
Last Lap *
Current pace.
Average pace for the run.
Average pace in the current lap.
Average pace during the last full lap.
27
Settings
Data
Field
Speed *
Speed–
Avg *
Speed–
Lap *
Speed–
Last Lap *
Sunrise
Description
Current speed.
Average speed for the run.
Average speed in the current lap.
Average speed during the last full lap.
Time of sunrise based on your GPS position.
Sunset
Time
Time–Avg
Lap
Time of sunset based on your GPS position.
Stopwatch time.
Average time to complete the laps so far.
Time–Lap Amount of time in the current lap.
Data
Field
Time–Last
Lap
Time of
Day
Description
Amount of time to complete the last full lap.
Current time of day based on your time settings (see
).
28 Forerunner 405 Owner’s Manual
User Profile
Touch and hold
menu
> select
Settings
>
user Profile
. The
Forerunner uses information that you enter about yourself to calculate calorie consumption. Set your user profile before you begin using the
Forerunner.
Alarms
Touch and hold
menu
> select
Settings
>
alarms
.
Set alarm
—turn alarm on or off.
When the alarm is on, tap the bezel in time/date mode to view the alarm time.
Set time
—use the bezel to set the alarm time.
type
—set the alarm occurrence to
Daily
or
once
.
Forerunner 405 Owner’s Manual
Settings
When the alarm sounds:
• Tap the bezel to silence the alarm.
• Press
enter
to snooze for 9 minutes.
• Press
quit
to turn off the alarm.
• Do nothing. After 1 minute, the alarm will automatically snooze.
After 1 hour, the alarm will automatically turn off.
Time
The Forerunner automatically sets the time of day using GPS satellite signals. If you lose battery power, you must charge the battery and then acquire satellites to reset the time of day.
Touch and hold
menu
> select
Settings
>
time
.
time Format
—select
12 Hour
or
24 Hour
.
29
Settings
time Zone
—select your time zone or a nearby city.
DSt
(Daylight Saving Time)—select
Yes
,
no
, or
auto
. The Auto setting automatically adjusts the time for daylight saving based on your time zone.
time2
—turn Time2 on or off. When
Time2 is on, you can set
time2
Format
,
time2 Zone
, and
time2
DSt
. When Time2 is active, press and hold
enter
in time mode to
Time2. The or icon appears next to the time.
System
Touch and hold
menu
> select
Settings
>
System
.
Language
—change the on-screen text language. Changing the text language does not change the
30
language of user-entered data, such as course names.
alert tones
—turn message tones on or off.
Key tones
—turn button and bezel tones on or off.
Sensitivity
—select the touch sensitivity level for the bezel. Select
High
to make the bezel respond to a lighter tap than
Low
.
Contrast
—select the amount of screen contrast.
about
—view your software version,
GPS version, and unit ID.
units
—select
Statute
or
Metric
for the units of measure.
Forerunner 405 Owner’s Manual
Backlight
Touch and hold
menu
> select
Settings
>
System
>
Backlight
.
Mode
—select how the backlight turns on. Select
Manual
to press two fingers on the bezel to turn on the backlight for the timeout period.
Select
Keys and alerts
to turn on the backlight once with the two finger press, and then any time a key is pressed or when an alert message appears. Select
off
to always have the backlight off.
timeout
—select the amount of time the backlight stays on. Use a short backlight setting to conserve battery power.
Brightness
—adjust the brightness.
Settings
ANT+
Accessories
See
accessories.
Computer
Move away (10 m) from other ANT+ accessories while the Forerunner is trying to pair with the computer for the first time.
1. Verify that the computer is set up for data upload and that pairing is enabled in the ANT Agent. See
.
2. Touch and hold
menu
> select
Settings
>
ANT+
>
Computer
.
3. Select
Pairing
>
On
.
4. Bring your Forerunner within range (3 m) of the computer.
Forerunner 405 Owner’s Manual 31
Settings
5. When the ANT Agent finds your
Forerunner, ANT Agent displays the unit ID and asks you if you want to pair. Select
yes
.
6. Your Forerunner should display the same number ANT Agent displayed. If so, select
yes
on your Forerunner to complete pairing process.
note:
You can prevent your
Forerunner from transferring data to/from any computer, even a paired computer.
Touch and hold
menu
> select
Settings
>
ant+
>
Computer
>
enabled
>
no
.
Send All Data
By default, your Forerunner only sends new data to your computer.
You can force the Forerunner to send all data to your computer. Touch and hold
menu
> select
Settings
>
32
ant+
>
Computer
>
Force Send
>
Yes
. All data will be sent again.
Unit to Unit
You can transfer advanced workouts, courses, and locations to and from another Forerunner 405.
1. In the sending Forerunner, touch and hold
menu
> select
Settings
>
ANT+
>
Unit to Unit
>
Transfer
. Select the data you want to send.
2. In the receiving Forerunner, touch and hold
menu
> select
Settings
>
ANT+
>
Unit to Unit
>
Receive
.
The sending Forerunner connects to the other Forerunner and sends the data.
Forerunner 405 Owner’s Manual
Using Accessories
The following ANT+ accessories are compatible with the Forerunner 405:
• Heart rate monitor
• Foot pod
• GSC
™ sensor
10 speed and cadence bike
• USB ANT Stick (see
and
)
To purchase accessories, go to http:// buy.garmin.com
or contact your
Garmin dealer.
Pairing Accessories
If you purchased an accessory with
ANT+ wireless technology, you need to pair it with your Forerunner.
Using Accessories
Pairing is connecting ANT+ accessories, such as the heart rate monitor, with your Forerunner. The pairing process only takes a few seconds when the accessories are activated and functioning correctly.
When paired, your Forerunner only receives data from your accessory, even if you are near other accessories.
After you pair the first time, your
Forerunner automatically recognizes your accessory each time the accessory is activated.
To pair accessories:
1. Move away (10 m) from other accessories. Bring the accessory to be paired within range (3 m) of the Forerunner.
2. Touch and hold
menu
> select
Settings
>
ANT+
>
Accessories
.
Forerunner 405 Owner’s Manual 33
Using Accessories
3. Select your accessory.
4. Select
Enabled
>
Yes
.
5. Scroll to view
Status
. If the
Forerunner cannot pair with the accessory, select
Rescan
.
tiP:
The accessory needs to send data to complete the pairing process. You need to wear the heart rate monitor, take a step wearing the foot pod, or pedal your bike with the GSC 10.
Status Icons
When in training mode, the icon for the accessory blinks as the
Forerunner scans for the new accessory. The icon is solid when the accessory is paired.
Heart rate monitor active
34
Speed and cadence sensor active
Foot pod active
Heart Rate Monitor
For information about putting on the heart rate monitor, see
.
Heart Rate Monitor Tips
If you are noticing inaccurate or erratic heart rate data, use the following tips.
• Make sure the heart rate monitor is snug against your body.
• Reapply water, saliva, or electrode gel to the electrodes.
• Clean the electrodes. Dirt and sweat residue can interfere with heart rate signals.
• Wear a cotton shirt or wet your shirt if suitable for your activity.
Forerunner 405 Owner’s Manual
Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals.
• Move away from sources of strong electromagnetic fields and some 2.4 GHz wireless sensors, which can interfere with your heart rate monitor. Sources of interference may include very high voltage power lines, electric motors, microwave ovens,
2.4 GHz cordless phones, and wireless LAN access points.
Heart Rate Zones
Caution:
Consult your physician to specify heart rate zones/targets that are appropriate for your fitness level and health condition.
Using Accessories
Many athletes are using 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
1–5 according to increasing intensity.
The Forerunner sets the heart rate zone ranges (see the table on
45 ) based on your maximum and
resting heart rates set in your user profile (see
You can also customize your heart rate zones in your user profile of
Garmin Connect or Garmin Training
Center. After customizing your heart rate zones, transfer data to your
Forerunner.
Forerunner 405 Owner’s Manual 35
Using Accessories
How Do Heart Rate Zones
Affect Your Fitness Goals?
Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles:
• Your heart rate is a good measure of exercise intensity.
• Training in certain heart rate zones can help you improve cardiovascular capacity and strength.
• Knowing your heart rate zones can prevent you from overtraining and decrease your risk of injury.
Heart Rate Monitor
Battery
The heart rate monitor contains a user-replaceable CR2032 battery.
36
note:
Contact your local waste disposal department to properly dispose of batteries.
To replace the battery:
1. Locate the circular battery cover on the back of the heart rate monitor.
2. Use a coin to twist the cover counter-clockwise so the arrow on the cover points to
OPEN
.
3. Remove the cover and replace the battery with the positive side facing up.
note:
Be careful not to damage or lose the O-ring gasket on the cover.
Forerunner 405 Owner’s Manual
4. Use a coin to twist the cover clockwise so the arrow on the cover points to
CLOSE
.
Foot Pod
Your Forerunner is compatible with the foot pod. You can use the foot pod to send data for your Forerunner when training indoors or when your
GPS signal is weak or you lose satellite signals. The foot pod is on standby and ready to send data
(like the heart rate monitor). You must pair the foot pod with your
Forerunner. See
Calibrating the Foot Pod
Calibrating your foot pod is optional and can improve accuracy. There are three ways to adjust the calibration: distance, GPS, and manual.
Forerunner 405 Owner’s Manual
Using Accessories
Distance Calibration
For best results, the foot pod should be calibrated using the inside lane of a regulation track. A regulation track
(2 laps = 800 m) is more accurate than a treadmill.
1. Touch and hold
menu
> select
Settings
>
ANT+
>
Accessories
>
Foot Pod
>
Calibrate
>
Distance
.
2. Select a distance.
3. Press
start
to begin recording.
4. Run or walk the distance.
5. Press
stop
.
GPS Calibration
You must have GPS signals to calibrate the Foot Pod using GPS.
1. Touch and hold
menu
> select
Settings
>
ANT+
>
Accessories
>
Foot Pod
>
Calibrate
>
GPS
.
2. Press
start
to begin recording.
37
Using Accessories
3. Run or walk approximately
1000 m. The Forerunner informs you that you have traveled far enough.
Manual Calibration
If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor.
Touch and hold
menu
> select
Settings
>
ant+
>
accessories
>
Foot Pod
>
Cal Factor
. Adjust the calibration factor. Increase the calibration factor if your distance is too low; decrease the calibration factor if your distance is too high.
GSC 10
Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor. You must pair the GSC 10
with your Forerunner. See page 33
.
Calibrating the Bike
Sensor
Calibrating your bike sensor is optional and can improve accuracy.
1. Touch and hold
menu
> select
Settings
>
ANT+
>
Accessories
>
Bike Sensor
>
Calibration
.
2. Select
Manual
to enter the wheel size. Select
Auto
to allow GPS to determine your wheel size.
38 Forerunner 405 Owner’s Manual
Appendix
Resetting the
Forerunner
If your Forerunner is locked up, reset your Forerunner. Press and hold
enter
and
quit
simultaneously until the screen goes blank (about 7 seconds). This does not erase any of your data or settings.
Clearing User Data
To clear/erase all user data, press and hold
enter
and
quit
simultaneously until the screen goes blank (about
7 seconds) to reset the Forerunner.
Continue holding the
quit
button, but release the
enter
button. Follow the on-screen directions.
Appendix
Updating the
Forerunner Software
Using Garmin
Connect
Go to www.garmin.com
/forerunner405 for information about Forerunner software updates and Garmin Connect Web-based software.
If there is new software available,
Garmin Connect alerts you to update the Forerunner’s software.
Follow the instructions to update the software. Make sure your device stays in range of the computer during the update process.
Forerunner 405 Owner’s Manual 39
Appendix
Battery Information
Actual battery life depends on use of the following items: GPS, backlight,
ANT+ computer connection, and time spent in power save mode.
On a fully charged battery, the
Forerunner should last one week if you train for 30 minutes a day with
GPS and the Forerunner is in power save mode for the remaining time.
On a fully charged battery, the
Forerunner lasts for up to 2 weeks in power save mode.
On a fully charged battery, the
Forerunner can last for up to 8 hours with GPS on.
Specifications
Forerunner
Watch size:
W × L × D: 1.88 × 2.78
× 0.646 in. (47.75 × 70.5 × 16.4 mm)
Weight:
2.1 oz. (60 g)
Display:
1.06 in. (27 mm) diameter,
124 × 95 pixels resolution, with LED backlight.
Water resistance:
IPX7. Not intended to be used while user is swimming.
Data storage:
approximately 20 hours of data (assuming 1 trackpoint is being recorded every 4 seconds).
Memory:
up to 1000 laps; 100 user locations (waypoints).
Computer interface:
wireless USB
ANT Stick
40 Forerunner 405 Owner’s Manual
Battery type:
300 mAh rechargeable lithium-ion battery
Battery life:
up to 8 hours in GPS mode; up to 2 weeks in power save mode.
operating temperature range:
From 5°F to 122°F (from -15°C to
50°C)
Charging temperature range:
From 32°F to 122°F (from 0°C to
50°C)
radio frequency/protocol:
2.4
GHz/Dynastream ANT+ wireless communications protocol
gPS antenna:
internal patch
gPS receiver:
high-sensitivity integrated
Appendix
USB ANT Stick
Physical size:
L × W × D: 2.32 ×
0.71 × 0.28 in. (59 × 18 × 7 mm)
Weight:
0.01 lbs. (6 g)
transmission range:
Approximately
16.4 ft. (5 m)
operating temperature:
From 14°F to 122°F (from -10°C to 50°C)
radio frequency/protocol:
2.4 GHz/Dynastream ANT+ wireless communications protocol
Power source:
USB
Heart Rate Monitor
Physical size:
L × W × D: 13.7 × 1.3
× 0.4 in. (34.7 × 3.4 × 1.1 cm)
Weight:
1.6 oz. (44 g)
Water resistance:
32.9 ft. (10 m)
Forerunner 405 Owner’s Manual 41
Appendix
transmission range:
approximately
9.8 ft. (3 m)
Battery:
user-replaceable CR2032
(3 volts)
Battery life:
approximately 3 years
(1 hour per day)
operating temperature:
From 14°F to 122°F (from -10°C to 50°C)
note:
In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature.
radio frequency/protocol:
2.4
GHz/Dynastream ANT+ wireless communications protocol
42
Software License
Agreement
BY USING THE FORERUNNER,
YOU AGREE TO BE BOUND BY
THE TERMS AND CONDITIONS
OF THE FOLLOWING
SOFTWARE LICENSE
AGREEMENT. PLEASE READ
THIS AGREEMENT CAREFULLY.
Garmin grants you a limited license to use the software embedded in this device (the “Software”) in binary executable form in the normal operation of the product. Title, ownership rights, and intellectual property rights in and to the Software remain in Garmin.
You acknowledge that the Software is the property of Garmin and is protected under the United States of America copyright laws and
Forerunner 405 Owner’s Manual
international copyright treaties.
You further acknowledge that the structure, organization, and code of the Software are valuable trade secrets of Garmin and that the Software in source code form remains a valuable trade secret of Garmin. You agree not to decompile, disassemble, modify, reverse assemble, reverse engineer, or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software. You agree not to export or re-export the Software to any country in violation of the export control laws of the United States of
America.
Appendix
Declaration of
Conformity (DoC)
Hereby, Garmin, declares that this
Forerunner is in compliance with the essential requirements and other relevant provisions of Directive
1999/5/EC.
To view the full Declaration of
Conformity, see the Garmin Web site for your Garmin product: www.garmin.com
.
Forerunner 405 Owner’s Manual 43
Appendix
Troubleshooting
Problem
The bezel is not responding to my taps.
Solution/Answer
Unlock the bezel: press
enter
and
quit
simultaneously
.
Press firmly on the bezel for the best results. Tap the outer ring on the bezel, not the inner ring near the watch face. Adjust the sensitivity setting (see
).
My Forerunner never gets satellite signals.
The battery gauge does not seem accurate.
Touch and hold
GPS.
Make sure
GPS
is set to
On
.
Take your Forerunner outside and away from tall buildings. Remain stationary for several minutes.
Allow the Forerunner to fully discharge, and then fully charge it (without interrupting the charge cycle).
The heart rate monitor, foot pod, or
GSC 10 will not pair with the Forerunner.
Stay 10 m away from other ANT+ accessories while pairing. Bring the Forerunner within range (3 m) of the sensor while pairing. Restart the scan for the accessory
(see page 33 ). Make sure the accessory is sending data
(for example, you need to be wearing the heart rate monitor). If the problem persists, replace the battery in the accessory.
The heart rate data is inaccurate.
The heart rate monitor strap is too big.
A smaller elastic strap is sold separately. Go to http://buy.garmin.com
.
44 Forerunner 405 Owner’s Manual
Problem
Some of my data is missing from my
Forerunner.
Appendix
Solution/Answer
The Forerunner overwrites the oldest detailed data if you do not transfer it to your computer. Transfer data regularly to avoid losing data.
Heart Rate Zone Table
% of Maximum
Heart Rate or
Resting Heart
Rate
1
50–60%
Perceived Exertion
2
60–70%
3
70–80%
4
80–90%
5
90–100%
Relaxed, easy pace; rhythmic breathing
Comfortable pace; slightly deeper breathing, conversation possible
Moderate pace; more difficult to hold conversation
Fast pace and a bit uncomfortable; breathing forceful
Sprinting pace, unsustainable for long period of time; labored breathing
Benefits
Beginning-level aerobic training; reduces stress
Basic cardiovascular training; good recovery pace
Improved aerobic capacity; optimal cardiovascular training
Improved anaerobic capacity and threshold; improved speed
Anaerobic and muscular endurance; increased power
Forerunner 405 Owner’s Manual 45
Index
Index
A
accessories
activities
advanced workouts
alarms
all data, erase
Auto Lap
Auto Pause
B
backlight
battery charging
information
life
bezel
locking
tips for using
C
cadence data fields
calibrating bike sensor (GSC 10)
foot pod
calories
clean the Forerunner
46
computer connection
computer pairing
courses
deleting
starting
G
Garmin Connect
Garmin Product Support
Garmin Training Center
goals
GPS
grade
D
data, send
data fields
data uploading
deleting advanced workouts
courses
history
laps
runs
distance data fields
downloading software
drivers, USB
H
heart rate data fields
zones
heart rate monitor
battery
tips
history
deleting
transferring
viewing
E
elevation data fields
erase all data
F
foot pod
calibrating
force send
I
icons
indoor use
interval workouts
L
language
license agreement
light
Forerunner 405 Owner’s Manual
lithium-ion battery
locations
P
pace
pairing accessories
computer
heart rate monitor
power save mode
product registration
product support
R
registration
reset Forerunner
speed data fields
speed units
sport mode
status icons
S
satellite page
satellite signals
screen contrast
send all data
sensors, pairing
simple workouts
software downloads
software license agreement
software update
software version
specifications
Forerunner 405 Owner’s Manual
T
technical specifications
Time 2
time data fields
time of day
time settings
tones
totals
touch bezel
training
transferring data
troubleshooting
U
unit ID
units
updating software
uploading data
USB ANT Stick
USB drivers
V
Virtual Partner
W
water immersion
waypoints ,
See
locations workouts
advanced
interval
simple
Index
Z
zones, heart rate
47
For the latest product information and accessories, visit the Garmin Web site at www.garmin.com
.
© 2008–2011 Garmin Ltd. or its subsidiaries
Garmin International, Inc.
1200 East 151st Street, Olathe, Kansas 66062, USA
Garmin (Europe) Ltd.
Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9LR UK
Garmin Corporation
No. 68, Zhangshu 2nd Road, Xizhi Dist., New Taipei City, 221, Taiwan (R.O.C.)
Part Number 190-00700-00 Rev. D
advertisement
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
Related manuals
advertisement
Table of contents
- 3 Introduction
- 3 Contact Garmin
- 3 Product Registration
- 3 Free Software
- 6 Caring for the Forerunner
- 7 Getting Started
- 7 Step 1: Use the Touch Bezel
- 10 Step 2: Charge the Battery
- 11 Step 3: Configure Your Forerunner
- 11 Step 4: Acquire Satellite Signals
- 12 Step 5: Pair the Heart Rate Monitor (Optional)
- 14 Step 6: Go for a Run!
- 14 Step 7: Download Free Software
- 14 Step 8: Pair Your Computer and Forerunner
- 15 Step 9: Transfer Data to Your Computer
- 16 Time/Date Mode
- 16 Time Options
- 17 Training Mode
- 17 About the Training Page
- 17 Sport Mode
- 18 Auto Pause
- 18 Auto Lap
- 19 Auto Scroll
- 19 Timeout
- 20 Speed Units
- 20 Virtual Partner®
- 21 Workouts
- 25 Courses
- 27 GPS Mode
- 28 About GPS
- 29 History
- 29 Deleting History
- 30 Viewing Activities
- 30 Viewing Totals
- 30 Viewing Goals
- 31 Settings
- 31 Data Fields
- 35 User Profile
- 35 Alarms
- 35 Time
- 36 System
- 37 ANT+
- 39 Using Accessories
- 39 Pairing Accessories
- 40 Heart Rate Monitor
- 43 Foot Pod
- 44 GSC 10
- 45 Appendix
- 45 Resetting the Forerunner
- 45 Clearing User Data
- 45 Updating the Forerunner Software Using Garmin Connect
- 46 Battery Information
- 46 Specifications
- 48 Software License Agreement
- 49 Declaration of Conformity
- 50 Troubleshooting
- 51 Heart Rate Zone Table
- 52 Index