quick start manual

F O R E R U N N E R ® 3 1 0 X T

MULTISPORT GPS TRAINING DEVICE

Warning : Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information.

Warning : This product contains a non‑replaceable lithium‑ion battery.

See the Important Safety and Product Information guide in the product box for important battery safety information

Product Registration

Help us better support you by completing our online registration today. Go to http://my.garmin.com

.

Keep the original sales receipt, or a photocopy, in a safe place.

In the UK, contact Garmin (Europe)

Ltd. by phone at 0808 2380000.

In Europe, go to www.garmin.com

/support and click Contact Support for in‑country support information, or contact Garmin (Europe) Ltd. by phone at +44 (0) 870.8501241.

Contact Garmin

Contact Garmin Product Support if you have any questions while using your Forerunner ® . In the USA, go to www.garmin.com/support , or contact

Garmin USA by phone at (913)

397‑8200 or (800) 800‑1020.

Forerunner 310XT Quick Start Manual

Buttons

➊

➏

➋

➌ ➍

•

•

•

➊ power

Press and hold to turn the

Forerunner on and off.

Press to turn on and to adjust the backlight. A status page appears.

Press to pair with an

ANT+ ™ weight scale (optional accessory).

➎

•

•

➋ mode

Press to view the timer page and menu page. The map page and the compass page also appear if they are active.

Press to exit a menu or a page.

Your settings are saved.

• Press and hold to switch sport modes.

➌ lap/reset

• Press to create a new lap.

• Press and hold to reset the timer.

➍ start/stop

Press to start or to stop the timer.

➎ enter

Press to select options and to acknowledge messages.

Forerunner 310XT Quick Start Manual 3

•

•

•

➏ arrows (up/down)

Press to scroll through menus and settings.

Tip: Press and hold the arrows to scroll quickly through the settings.

Press to scroll through training pages during a workout.

On the Virtual Partner

Virtual Partner pace.

® page, press and hold to adjust the

Forerunner Backlight

Press to turn on the backlight.

Use to adjust the backlight level. This window also shows several status icons.

Icons

GPS is on, and the

Forerunner is receiving satellite signals.

GPS is off for use indoors or for training with the optional foot pod sensor.

The timer is running.

The heart rate sensor is active.

The foot pod sensor is active.

The cadence sensor is active.

The power sensor is active.

Battery charge level.

The battery is charging.

Forerunner 310XT Quick Start Manual

Step 1: Charge the

Battery

CauTion: To prevent corrosion, thoroughly dry the charging contacts and the surrounding area before charging.

Tip: The Forerunner will not charge when outside the temperature range of 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.

Contacts

4. Clip the charger securely over the face of the Forerunner.

A fully charged battery will last up to

20 hours, depending on usage.

Charging clip

Forerunner 310XT Quick Start Manual

Turn on �our Forerunner

Press and hold to turn on your Forerunner. Follow the on‑screen instructions to configure the Forerunner and set your user profile.

Training

Description

0 No exercise

1 Occasional,

2 light exercise

3

4 Regular

5 exercise and training

6

7

8 Daily training

9

10

Activity Class Chart

Training

Frequency

Training Time Per Week

-

Once every two weeks Less than 15 minutes

Once a week

2 to 3 times per week

15 to 30 minutes

Approximately 30 minutes

Approximately 45 minutes

45 minutes to 1 hour

3 to 5 times per week

Almost daily

Daily

1 to 3 hours

3 to 7 hours

7 to 11 hours

11 to 15 hours

More than 15 hours

Activity Class Chart provided by Firstbeat Technologies Ltd., portions of which are based on Jackson et al. Prediction of functional aerobic capacity without exercise testing. Medicine and Science in Sports &

Exercise 22:863:870, 1990.

Forerunner 310XT Quick Start Manual

The Forerunner uses your user profile to calculate accurate calorie data. Using the table on page 6 , select 0‑10 to set your activity class.

If you are using an ANT+ heart rate monitor, select Yes during the configuration to allow the heart rate monitor to pair (connect) with your

Forerunner. See Step 4 on for more information.

Step 3: Acquire Satellite

Signals

It may take 30–60 seconds to acquire satellite signals. Go outdoors to an open area. For the best reception, ensure that the face of the Forerunner is oriented toward the sky.

When the Forerunner has acquired satellite signals, the training page appears with the satellite icon ( ) at the top.

Step 4: Pair the Heart

Rate Monitor (Optional)

While you are trying to pair your heart rate monitor with your

Forerunner for the first time, move

10 m away from other heart rate monitors.

Using the Heart Rate Monitor

The heart rate monitor is on standby and ready to send data. Wear the heart rate monitor directly on your skin, just below your breastplate.

It should be snug enough to stay in place during your run.

1. Push one tab on the strap through the slot in the heart rate monitor.

Press the tab down.

2. Wet both electrodes on the back of the heart rate monitor to create a strong connection between your chest and the transmitter.

Forerunner 310XT Quick Start Manual

Tab

Slot

Heart Rate Monitor Strap

Heart Rate Monitor (Front)

Electrodes

Heart Rate Monitor (Back)

3. Wrap the strap around your chest and attach it to the other side of the heart rate monitor. noTe: The Garmin logo should be right‑side up.

Heart Rate Settings

For the most accurate calorie data, set your maximum heart rate and resting heart rate. You can set five heart rate zones to help you to measure and increase your cardiovascular strength.

4. Bring the Forerunner within range

(3 m) of the heart rate monitor.

5. Press menu > select Settings

> Run Settings > Heart Rate >

ANT+ HR > �es .

1. Press mode > select Settings >

Run Settings > Heart Rate > HR

Zones .

2. Follow the on-screen instructions.

Forerunner 310XT Quick Start Manual

Step 5: Customize �our

Sport Settings (Optional)

Press mode > select Settings >

Select the sport mode.

Step 6: Go workout!

1. Press mode to view the training page.

Select Data Fields to customize up to four data pages. Each data field is defined in the Forerunner 310XT

Owner’s Manual . The manual also contains information about Auto

Lap ® , Auto Pause ® , Auto Scroll, additional ANT+ accessories, Virtual

Partner, and bike mode settings.

Forerunner 310XT Quick Start Manual

2. Press start to start the timer.

3. After completing your run, press stop .

4. Press and hold lap/reset to save your workout.

Step 7: Download Free

Software

1. Go to www.garmin.com

/forerunner310xt/owners .

2. Click Garmin Connect , and create a free myGarmin ™ account.

3. Follow the on-screen instructions.

Step 8: Send Workout

Data to �our Computer

noTe: You must download software as instructed in

Step 7 so that the necessary

USB drivers are installed before connecting the USB ANT stick to your computer.

1. Plug the USB ANT stick into an available USB port on your computer.

Viewing and Deleting

History

You can view the following data on your Forerunner: time, distance, average pace/speed, calories, average heart rate data, and average cadence.

To view activity history:

1. Press mode > select History >

Activities .

2. Use arrows to scroll through the activities. Select View More to view Averages/Maximums.

Select View More > View Laps to view lap summaries.

2. Bring your Forerunner within 5 m of your computer.

3. Follow the on-screen instructions.

10 Forerunner 310XT Quick Start Manual

To delete activity history:

1. Press mode > select History >

Delete .

2. Select an option:

• Individual Activities individual activities.

—delete

•

•

•

All Activities —delete all activities from the history.

Old Activities —delete activities recorded more than one month ago.

Totals —reset all your totals.

Resetting the

Forerunner

If your Forerunner is locked up, press mode and lap/reset simultaneously until the screen goes blank. This does not erase any of your data or settings.

Clearing User Data

CauTion: This deletes all user‑entered information.

1. Turn off the Forerunner.

2. Press and hold mode and until the message appears.

3. Select �es to clear all user data.

More Information

Refer to the Forerunner 310XT

Owner’s Manual on disk. You can also download the latest version of the owner’s manual from www.garmin.com/products

/forerunner310xt .

For information about accessories, go to http://buy.garmin.com

, or contact your Garmin dealer.

Forerunner 310XT Quick Start Manual 11

Garmin ® , the Garmin logo, Auto Lap ® , Auto Pause ® , Virtual Partner ® , and Dynastream ® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect ™ , myGarmin ™ , ANT ™ , and ANT+ ™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

For the latest product information and accessories, visit the Garmin Web site at www.garmin.com.

© 2009 Garmin Ltd. or its subsidiaries

Garmin International, Inc.

1200 East 151 st Street, Olathe, Kansas 66062, USA

Garmin (Europe) Ltd.

Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9RB UK

April 2009

Garmin Corporation

No. 68, Jangshu 2 nd Road, Shijr, Taipei County, Taiwan

Part Number 190-01064-01 Rev. A Printed in Taiwan