forerunner 620 om en

8/11/2019 Forerunner 620 OM En

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Forerunner

620Owners Manual

July 2014 Printed in Taiwan 190-01631-00_0B


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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 theright 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 suchchanges or improvements. Go to www.garmin.comfor current updates and supplemental information concerning the use of this product.

Garmin, the Garmin logo, Auto Lap, Auto Pause, Forerunner, and Virtual Partnerare trademarks of Garmin Ltd. or its subsidiaries, registered in theUSA and other countries. ANT+, Garmin Connect, Garmin Express, and HRM-Run are trademarks of Garmin Ltd. or its subsidiaries. These trademarksmay not be used without the express permission of Garmin.

The Bluetoothword mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute , aswell as any related trademarks, are the property of The Cooper Institute. Firstbeatand Analyzed by Firstbeat are registered or unregistered trademarks ofFirstbeat Technologies Ltd. Macis a registered trademark of Apple Computer, Inc. Windowsand Windows NTare registered trademarks of MicrosoftCorporation in the United States and other countries. WiFiis a registered mark of Wi-Fi Alliance Corporation. Other trademarks and trade names are thoseof their respective owners.

This product is ANT+ certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
http://www.thisisant.com/directoryhttp://www.garmin.com/


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Table of Contents

Introduction.................................................................... 1Getting Started........................................................................... 1

Keys........................................................................................... 1

Status Icons.......................................................................... 1

Touchscreen Tips...................................................................... 1

Going for a Run..........................................................................1

Viewing the Time of Day While Running............................... 1

Using Garmin Connect ............................................................... 1

Garmin Connect .................................................................... 2

Bluetooth Connected Features............................................. 2

WiFi Connected Features.................................................... 2

Charging the Device.................................................................. 2

Training........................................................................... 3Workouts.................................................................................... 3

Followinga Workout From the Web...................................... 3

Starting a Workout ................................................................ 3

Aboutthe Training Calendar................................................. 3

Interval Workouts....................................................................... 3

Creating an Interval Workout ................................................ 3

Starting an Interval Workout..................................................3

Stopping an Interval Workout ................................................ 3

Personal Records...................................................................... 3Viewing Your Personal Records........................................... 3

Clearing a Personal Record.................................................. 3

Restoring a Personal Record................................................ 3

Clearing All Personal Records.............................................. 4

Viewing Your Predicted Race Times......................................... 4

Using Virtual Partner............................................................... 4

ANT+Sensors............................................................. 4Putting On the Heart Rate Monitor ............................................. 4

Running Dynamics................................................................ 4

About VO2 Max. Estimates................................................... 5

Recovery Advisor .................................................................. 6

Setting Your Heart Rate Zones............................................. 6

Pairing Your ANT+ Sensors....................................................... 6

Foot Pod.................................................................................... 6

Goingfor a Run Using a Foot Pod........................................ 7

Foot Pod Calibration............................................................. 7

History.............................................................................7Viewing History.......................................................................... 7

Viewing Data Totals................................................................... 7

Deleting History..........................................................................7

Data Management..................................................................... 7

Deleting Files........................................................................ 7

Disconnecting the USB Cable............................................... 7

Customizing Your Device..............................................7Setting Up Your User Profile ...................................................... 7

Activity Profiles...........................................................................7

Changing Your Activity Profile............................................... 7

Activity Settings..........................................................................7

Customizing the Data Screens..............................................7

Alerts..................................................................................... 7

UsingAuto Pause............................................................... 8

Marking Laps by Distance..................................................... 8

Customizing the Lap Alert Message..................................... 8

Using Auto Scroll ................................................................... 8

Timeout Settings................................................................... 8

System Settings......................................................................... 8

Changing the Device Language............................................ 8

Time Settings........................................................................ 8

BacklightSettings.................................................................. 9

Setting the Device Sounds.................................................... 9

Changing the Units of Measure.............................................9

Changing the Theme Color ................................................... 9

Training Indoors.................................................................... 9

Format Settings..................................................................... 9

Data Recording Settings....................................................... 9

Device Information.........................................................9Specifications............................................................................. 9

Forerunner Specifications..................................................... 9

HRM-Run Specifications....................................................... 9

Device Care............................................................................... 9

Cleaningthe Device.............................................................. 9

Caring for the Heart Rate Monitor......................................... 9

Heart Rate Monitor Battery................................................... 9

Troubleshooting...........................................................10Support andUpdates............................................................... 10

Getting More Information......................................................... 10

Resetting the Device................................................................ 10

Clearing User Data .................................................................. 10

Restoring All Default Settings.................................................. 10

Viewing Device Information..................................................... 10

Updating the Software............................................................. 10

Maximizing Battery Life............................................................ 10

Switching to Watch Mode....................................................10

Turning Off the Device........................................................ 10Appendix.......................................................................11Heart Rate Zone Calculations.................................................. 11

Data Fields ............................................................................... 11

About Training Effect ........................................................... 11

VO2 Max. Standard Ratings.................................................... 12

Software License Agreement................................................... 12

Index..............................................................................13

Table of Contents i


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Introduction

WARNING

See the Important Safety and Product Informationguide in theproduct box for product warnings and other importantinformation.

Always consult your physician before you begin or modify anyexercise program.

Getting StartedWhen using your device for the first time, you should completethese tasks to set up the device and learn about the basicfeatures.

1 Charge the device (Charging the Device).

2 Put on the optional heart rate monitor (Putting On the HeartRate Monitor).

3 Go for a run (Going for a Run).

4 Upload your run to Garmin Connect (Using GarminConnect).

5 Get more information (Getting More Information).

Keys

Select to turn the backlight on and off.

Hold to turn the device on and off.

Select to start and stop the timer.

Select to open the main menu.

CONNECT

Select to mark a new lap.

Select to send your run to Garmin Connect.

Select to view the time of day.

Select to return to the previous screen.

Status Icons

Icons appear at the top ofthe home screen. A flashing iconmeans the device is searching for a signal. A solid icon meansthe signal was found or the sensor is connected.

GPS status

Bluetoothtechnology status

WiFitechnology status

Heart rate status

Foot pod status

Touchscreen TipsBefore you go for a run, you should practice using thetouchscreen.

Select or , and tap the touchscreen to unlock the device.

Tap the touchscreen to view the next data screen.

Select the touchscreen to confirm messages and alerts.

Select the top and bottom of the touchscreen to scrollthrough menus, options, and settings.

You can also swipe to scroll though the items. You can holdthe top and bottom of the touchscreen to scroll faster.

From a data screen, hold a data field to change it.

Select to close a message or confirm a choice.

You can also select to close a message.

Make each touchscreen selection a separate action.

Going for a RunThe device comes partially charged. You may need to chargethe device (Charging the Device) before going for a run.

1 Hold to turn on the device.

2 From the time of day screen, select or , and tap thetouchscreen to unlock the device.

3 Go outside, and wait while the device locates satellites.

It may take a few minutes to locate satellite signals. Thesatellite bars turn green, and the timer screen appears.

4 Select to start the timer.

5 Go for a run.

6 After you complete your run, select to stop the timer.

7 Select an option: Select Saveto save the run and reset the timer. Asummary appears.

NOTE: You can now upload your run to Garmin Connect.

Select Discardto delete the run.

Viewing the Time of Day While Running1 Select .

2 Select to return to the previous screen.

Using Garmin ConnectYou can upload all of your activity data to Garmin Connect forcomprehensive analysis. With Garmin Connect, you can view amap of your activity, and share your activities with friends.

1 Connect the device to your computer using the USB cable.

2 Go to www.garminconnect.com/start.

3 Follow the on-screen instructions.

Introduction 1
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Garmin ConnectYou can connect with your friends on Garmin Connect. GarminConnect gives you the tools to track, analyze, share, andencourage each other. Record the events of your active lifestyleincluding 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 activitywith your device, you can upload that activity to GarminConnect and keep it as long as you want.

Analyze your data: You can view more detailed informationabout your activity, including time, distance, elevation, heartrate, calories burned, cadence, VO2 max., runningdynamics, an overhead map view, pace and speed charts,and customizable reports.

NOTE: Some data requires an optional accessory such as aheart rate monitor.

Plan your training: You can choose a fitness goal and loadone of the day-by-day training plans.

Share your activities: You can connect with friends to followeach other's activities or post links to your activities on yourfavorite social networking sites.

Bluetooth Connected FeaturesThe Forerunner has several Bluetooth connected features foryour compatible smartphone or mobile device using the GarminConnect Mobile application. For more information, go towww.garmin.com/intosports/apps.

LiveTrack: Allows friends and family to follow your races andtraining activities in real time. You can invite followers usingemail or social media, allowing them to view your live data ona Garmin Connect tracking page.

Activity uploads to Garmin Connect: Automatically sendsyour activity to Garmin Connect as soon as you finishrecording the activity.

Workout and course downloads: Allows you to browse forworkouts and courses in the application. You can wirelesslysend one or more files to your Forerunner.

Social media interactions: Allows you to post an update toyour favorite social media website when you upload an

activity to Garmin Connect.Pairing Your Smartphone with Your Forerunner1 Go to www.garmin.com/intosports/apps, and download the

Garmin Connect Mobile application to your smartphone.

2 Bring your smartphone within 33 ft. (10 m) of yourForerunner.

3 From the Forerunner home screen, select > Settings>Wireless> Bluetooth> Pair Mobile Device.

4 Open the Garmin Connect Mobile application, and follow theon-screen instructions to connect a device.

The instructions are provided during the initial setup or byselecting > My Device.

Turning Off Bluetooth Wireless Technology From the Forerunner home screen, select > Settings>

Wireless> Bluetooth> Status> Off.

Refer to the owner's manual for your mobile device to turn offBluetooth wireless technology.

WiFi Connected FeaturesThe Forerunner device has WiFi connected features. TheGarmin Connect Mobile application is not required for you touse WiFi connectivity.

Activity uploads to Garmin Connect: Automatically sendsyour activity to Garmin Connect as soon as you finishrecording the activity.

Workouts and training plans: If you want to send workoutsand training plans to your Forerunner, connect the device toyour computer using the USB cable.

Software updates: Your Forerunner downloads thelatestsoftware update when a WiFi connection is available. Thenext time you turn on or unlock the device, you can follow theon-screen instructions to install the software update.

Setting Up WiFi Connectivity on Your ForerunnerBefore you can upload an activity wirelessly, you must have arun saved to your device, and the timer must be stopped.

1 Go to www.garminconnect.com/start, and download the

Garmin Express application.2 Follow the on-screen instructions to set up WiFi with Garmin

Express.

TIP: You can register your device at this time.

Your device now attempts to upload your saved activity toGarmin Connect following each run. You can also selectCONNECT on your Forerunner to start uploading your savedactivities.

Turning Off WiFi Wireless Technology From the Forerunner home screen, select > Settings>

Wireless> Wi-Fi> Off.

Refer to the owner's manual for your mobile device to turn offWiFi wireless technology.

Charging the Device

WARNING

This device contains a lithium-ion battery. See the ImportantSafety and Product Informationguide in the product box forproduct warnings and other important information.

The charging cradle contains a magnet. Under certaincircumstances, magnets may cause interference with somemedical devices, including pacemakers and insulin pumps.Keep the charging cradle away from such medical devices.

NOTICE

The charging cradle contains a magnet. Under certaincircumstances, magnets may cause damage to some electronicdevices, including hard drives in laptop computers. Use cautionwhen the charging cradle is near electronic devices.

To prevent corrosion, thoroughly dry the contacts and thesurrounding area before charging or connecting to a computer.

1 Plug the USB cable into a USB port on your computer.

2 Align the charger posts with the contacts on the back of thedevice, and press the charger until it clicks.

2 Introduction
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3 Charge the device completely.

Training

WorkoutsYou can create custom workouts that include goals for eachworkout step and for varied distances, times, and calories. Youcan create workouts using Garmin Connect or select a trainingplan that has built-in workouts from Garmin Connect, andtransfer them to your device.

You can schedule workouts using Garmin Connect. You canplan workouts in advance and store them on your device.

Following a Workout From the WebBefore you can download a workout from Garmin Connect, youmust have a Garmin Connect account (Garmin Connect).

1 Connect the device to your computer.

2 Go to www.garminconnect.com/workouts.

3 Create and save a new workout.

4 Select Send to Device, and follow the on-screeninstructions.

5 Disconnect the device.

Starting a Workout

Before you can start a workout, you must download a workoutfrom Garmin Connect.

1 Select > My Workouts.

2 Select a workout.

3 Select Do Workout.

After you begin a workout, the device displays each step of theworkout, the target (if any), and current workout data.

About the Training CalendarThe training calendar on your device is an extension of thetraining calendar or schedule you set up in Garmin Connect.

After you have added a few workouts to the Garmin Connectcalendar, you can send them to your device. All scheduledworkouts sent to the device appear in the training calendar list

by date. When you select a day in the training calendar, you canview or do the workout. The scheduled workout stays on yourdevice whether you complete it or skip it. When you sendscheduled workouts from Garmin Connect, they overwrite theexisting training calendar.

Using Garmin Connect Training PlansBefore you can download a training plan from Garmin Connect,you must have a Garmin Connect account (Garmin Connect).

You can browse Garmin Connect for a training plan, schedulethe workouts, and download the plan to your device.

1 Connect the device to your computer.

2 Go to www.garminconnect.com.

3 Select Plan> Training Plans.

4 Select and schedule a training plan.

5 Select Plan> Calendar.

6 Select , and follow the on-screen instructions.

Interval WorkoutsYou can create interval workouts based on distance or time.The device saves your custom interval workout until you createanother interval workout. You can use openintervals for trackworkouts and when you are running a known distance. Whenyou select , the device records an interval and moves to arest interval.

Creating an Interval Workout1 Select > Intervals> Edit> Interval> Type.

2 Select Distance, Time, or Open.

TIP: You can create an open-ended interval by setting thetype to Open.

3 If necessary, enter a distance or time interval value for theworkout, and select .

4 Select Rest.

5 Select Distance, Time, or Open.

6 If necessary, enter a distance or time value for the restinterval, and select .

7 Select one or more options:

To set the number of repetitions, select Repeat.

To add an open-ended warm up to your workout, selectWarm Up> On.

To add an open-ended cool down to your workout, selectCool Down> On.

Starting an Interval Workout1 Select > Intervals> Do Workout.

2 Select .

3 When your interval workout has a warm up, select tobegin the first interval.


When you complete all of the intervals, a message appears.

Stopping an Interval Workout At any time, select to end an interval.

At any time, select to stop the timer.

If you added a cool down to your interval workout, selectto end the interval workout.

Personal RecordsWhen you complete a run, the device displays any newpersonal records you achieved during that run. Personalrecords include your fastest time over several typical racedistances and longest run.

Viewing Your Personal Records

1 Select > Records.2 Select a record.

3 Select View Record.

Clearing a Personal Record1 Select > Records.

2 Select a record to delete.

3 Select Clear Record>Yes.

NOTE: This does not delete any saved activities.

Restoring a Personal RecordYou can set each personal record back to the one previouslyrecorded.

1 Select > Records.

Training 3
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2 Select a record to restore.

3 Select Previous>Yes.


Clearing All Personal RecordsSelect > Records> Clear All Records>Yes.


Viewing Your Predicted Race TimesBefore you can view your projected race times, you must put on

a heart rate monitor and pair it with your device. For the mostaccurate estimate, complete the user profile setup (Setting UpYour User Profile), and set your maximum heart rate (SettingYour Heart Rate Zones).

Your device uses the VO2 max. estimate (About VO2 Max.Estimates) and published data sources to provide a target racetime based on your current state of fitness. This projection alsopresumes you have completed the proper training for the race.

NOTE: The projections may seem inaccurate at first. Thedevice requires a few runs to learn about your runningperformance.

1 Put on your heart rate monitor, and go for a run.

2 Select > VO2 Max.> Race Predictor.

Your projected race times appear for 5K, 10K, half marathon,and marathon distances.

Using Virtual PartnerYour Virtual Partner is a training tool designed to help you meetyour goals. You can customize the Virtual Partner to run at atarget speed or pace.

1 Select > Settings> Activity Settings> Data Screens>Virtual Partner> Status> On.

2 Select Set Paceor Set Speed.

You can use pace or speed as your running format (FormatSettings).

3 Go for a run.

4 Scroll to the Virtual Partner screen to see who is leading.

5 If necessary, hold the Virtual Partner banner to adjust thepace or speed of the Virtual Partner during your run.

ANT+ SensorsYour device can be used with wireless ANT+ sensors. For moreinformation about compatibility and purchasing optionalsensors, go to http://buy.garmin.com.

Putting On the Heart Rate MonitorNOTE: If you do not have a heart rate monitor, you can skip thistask.

You should wear the heart rate monitor directly on your skin,just below your sternum. It should be snug enough to stay inplace during your activity.

1 Snap the heart rate monitor module onto the strap.

The Garminlogos on the module and the strap should beright-side up.

2 Wet the electrodes and the contact patches on the back

of the strap to create a strong connection between yourchest and the transmitter.

3 Wrap the strap around your chest, and connect the straphookto the loop .

NOTE: The care tag should not fold over.

The Garmin logos should be right-side up.

4 Bring the device within 3 m (10 ft.) of the heart rate monitor.

After you put on the heart rate monitor, it is active and sendingdata.

TIP: If the heart rate data is erratic or does not appear, see thetroubleshooting tips (Tips for Erratic Heart Rate Data).

Running DynamicsYou can use your compatible Forerunner paired with the

HRM-Run accessory to provide real-time feedback about yourrunning form. If your Forerunner was packaged with theHRM-Run accessory, the devices are already paired.

The HRM-Run accessory has an accelerometer in the modulethat measures torso movement in order to calculate threerunning metrics: cadence, vertical oscillation, and groundcontact time.

NOTE: The HRM-Run accessory is compatible with severalANT+ fitness products and can display heart rate data whenpaired. The running dynamics features are available only oncertain Garmin Forerunner devices.

Cadence: Cadence is the number of steps per minute. Itdisplays 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 for each step.

Ground contact time: Ground contact time is the amount oftime in each step that you spend on the ground whilerunning. It is measured in milliseconds.

NOTE: Ground contacttime is not available while walking.

Training with Running DynamicsBefore you can view running dynamics, you must put on theHRM-Run accessory and pair it with your device (Pairing Your

ANT+ Sensors). If your Forerunner was packaged with theHRM-Run accessory, the devices are already paired, and theForerunner is set to display running dynamics. You can put onyour heart rate monitor and skip to step 4.

4 ANT+ Sensors
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1 Select > Settings> Activity Settings> Data Screens>Running Dynamics> Status> On.

2 Select Primary Metric.

3 Select Cadence, Ground Contact Time, or VerticalOscillation.

The primary metric appears as the top field on the datascreen with a corresponding position on the color gauge.

4 Go for a run.

5 Scroll to the running dynamics screen to view your metrics.

6 If necessary, hold the top field to change the primary metricduring your run.

Color Gauges and Running Dynamics DataThe running dynamics screen displays a color gauge for the primary metric. You can display cadence, vertical oscillation, or groundcontact time as the primary metric. The color gauge shows you how your running dynamics data compares to those of otherrunners. 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 lessexperienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or fasterrunners. Less experienced runners tend to exhibit longer ground contact times, higher vertical oscillation, and lower cadence thanmore experienced runners. However, taller runners typically have slightly slower cadences and slightly higher vertical oscillation. Goto www.garmin.comfor 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 Vertical Oscillation Range Ground Contact Time Range

Purple >95 >185 spm


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Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Poor

VO2 max. data and analysis is provided with permission fromThe Cooper Institute. For more information, see theappendix (VO2 Max. Standard Ratings), and go towww.CooperInstitute.org.

Recovery AdvisorYou can use your Garmin device paired with the heart ratemonitor to display how much time remains before you are fullyrecovered and ready for the next hard workout. The recoveryadvisor feature includes recovery time and recovery check.Recovery advisor technology is provided and supported byFirstbeat Technologies Ltd.Recovery check: The recovery check provides a real-time

indication of your state of recovery within the first severalminutes of a run.

Recovery time: The recovery time appears immediatelyfollowing a run. The time counts down until it is optimal foryou to attempt another hard workout.

Turning On the Recovery AdvisorBefore you can use the recovery advisor feature, you must puton the heart rate monitor and pair it with your device (PairingYour ANT+ Sensors). If your Forerunner was packaged with a

heart rate monitor, the devices are already paired. For the mostaccurate estimate, complete the user profile setup (Setting UpYour User Profile), and set your maximum heart rate (SettingYour Heart Rate Zones).

1 Select > Recovery Advisor> Status> On.

2 Go for a run.

Within the first several minutes of your run, a recovery checkappears, showing your real-time state of recovery.

3 After your run, select Save.

The recovery time appears. The maximum time is 4 days,and the minimum time is 6 hours.

Setting Your Heart Rate ZonesThe device uses your user profile information from the initialsetup to determine your default heart rate zones. For the mostaccurate calorie data during your activity, set your maximumheart rate. You can also manually set each heart rate zone andenter your resting heart rate.

1 Select > Settings> User Profile> Heart Rate Zones>Based On.

2 Select an option:

Select BPMto view and edit the zones in beats perminute.

Select %Max. HRto view and edit the zones as apercentage of your maximum heart rate.

Select %HRRto view and edit the zones as a percentageof your heart rate reserve (maximum heart rate minusresting heart rate).

3 Select Max. HR, and enter your maximum heart rate.

4 Select a zone, and enter a value for each heart rate zone.

5 Select Resting HR, and enter your resting heart rate.

About Heart Rate ZonesMany athletes use heart rate zones to measure and increasetheir cardiovascular strength and improve their level of fitness. Aheart rate zone is a set range of heartbeats per minute. The fivecommonly accepted heart rate zones are numbered from 1 to 5according to increasing intensity. Generally, heart rate zonesare calculated based on percentages of your maximum heartrate.

Fitness GoalsKnowing your heart rate zones can help you measure andimprove your fitness by understanding and applying theseprinciples.

Your heart rate is a good measure of exercise intensity.

Training in certain heart rate zones can help you improvecardiovascular capacity and strength.

Knowing your heart rate zones can prevent you fromovertraining and can decrease your risk of injury.

If you know your maximum heart rate, you can use the table(Heart Rate Zone Calculations) to determine the best heart ratezone for your fitness objectives.

If you do not know your maximum heart rate, use one of thecalculators available on the Internet. Some gyms and healthcenters can provide a test that measures maximum heart rate.

The default maximum heart rate is 220 minus your age.

Pairing Your ANT+ SensorsBefore you can pair, you must put on the heart rate monitor orinstall the sensor.

Pairing is the connecting of ANT+ wireless sensors, forexample, connecting a heart rate monitor with your Garmindevice.

1 Bring the device within range (3 m) of the sensor.

NOTE: Stay 10 m away from other ANT+ sensors whilepairing.

2 Select > Settings> Sensors>Add Sensor.

3 Select a sensor.

When the sensor is paired with your device, a messageappears. You can customize a data field to display sensordata.

Foot PodYour device is compatible with the foot pod. You can use thefoot pod to record pace and distance instead of using GPSwhen you are training indoors or when your GPS signal is weak.The foot pod is on standby and ready to send data (like theheart rate monitor).

After 30 minutes of inactivity, the foot pod powers off toconserve the battery. When the battery is low, a messageappears on your device. Approximately five hours of battery liferemain.

6 ANT+ Sensors
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Going for a Run Using a Foot PodBefore you go for a run, you must pair the foot pod with yourdevice (Pairing Your ANT+ Sensors).

You can run indoors using a foot pod to record pace, distance,and cadence. You can also run outdoors using a foot pod torecord cadence data with your GPS pace and distance.

1 Install your foot pod according to the accessory instructions.

2 If necessary, turn off GPS (Training Indoors).

3 Select to start the timer.

4 Go for a run.5 After you complete your run, select to stop the timer.

Foot Pod CalibrationThe foot pod is self-calibrating. The accuracy of the speed anddistance data improves after a few outdoor runs using GPS.

HistoryHistory includes time, distance, calories, average pace orspeed, lap data, and optional ANT+ sensor information.

NOTE: When the device memory is full, your oldest data isoverwritten.

Viewing History1 Select > History> Activities.

2 Scroll up and down to view your saved activities.

3 Select an activity.

4 Select an option:

Select Detailsto view additional information about theactivity.

Select Lapsto select a lap and view additionalinformation about each lap.

Select Deleteto delete the selected activity.

Viewing Data Totals

You can view the accumulated distance and time data saved toyour device.

1 Select > History> Totals.

2 Select an option to view weekly or monthly totals.

Deleting History1 Select > History> Options.

2 Select an option:

Select Delete All Activitiesto delete all activities fromthe history.

Select Reset Totalsto reset all distance and time totals.


3 Confirm your selection.

Data ManagementNOTE: The device is not compatible with Windows95, 98,Me, Windows NT, and MacOS 10.3 and earlier.

Deleting Files

NOTICE

If you do not know the purpose of a file, do not delete it. Yourdevice memory contains important system files that should notbe deleted.

1 Open the Garmindrive or volume.

2 If necessary, open a folder or volume.

3 Select a file.

4 Press the Deletekey on your keyboard.

Disconnecting the USB CableIf your device is connected to your computer as a removabledrive or volume, you must safely disconnect your device fromyour computer to avoid data loss. If your device is connected toyour Windows computer as a portable device, it is notnecessary to safely disconnect.

1 Complete an action:

For Windows computers, select the Safely Remove

Hardwareicon in the system tray, and select your device. For Mac computers, drag the volume icon to the trash.

2 Disconnect the cable from your computer.

Customizing Your Device

Setting Up Your User ProfileYou can update your gender, birth year, height, weight, andheart rate zone (Setting Your Heart Rate Zones) settings. Thedevice uses this information to calculate accurate training data.

1 Select > Settings> User Profile.

2 Select an option.

Activity ProfilesActivity profiles are a collection of settings that optimize yourdevice based on how you are using it. For example, the settingsand data screens are different when you are using the devicefor running than for riding your bike.

When you are using a profile and you change settings such asdata fields or alerts, the changes are saved automatically aspart of the profile.

Changing Your Activity ProfileThe default profile is running with a blue accent color.

TIP: Having a unique accent color for each profile makes iteasier to remember which profile is active.

1 Select > Settings> Activity Profiles.TIP: You can also hold RUN on the home screen to changethe profile.

2 Select a profile.

3 Select Color, and select an accent color for the profile.

4 Select Apply Profile.

Activity SettingsThese settings allow you to customize your device based onyour training needs. For example, you can customize datascreens and enable alerts and training features.

Customizing the Data ScreensYou can customize data screens based on your training goals

or optional accessories. For example, you can customize one ofthe data screens to display your lap pace or heart rate zone.

1 Select > Settings> Activity Settings> Data Screens.

2 Select a screen.

3 Select > Status> Onto enable the data screen.

4 Select a data field to change it.

AlertsYou can use alerts to train toward specific heart rate, pace,time, distance, cadence, and calories goals and to set run/walktime intervals.

Setting Range AlertsA range alert notifies you when the device is above or below a

specified range of values. For example, if you have an optional

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heart rate monitor, you can set the device to alert you whenyour heart rate is below zone 2 and over zone 5 (Setting YourHeart Rate Zones).

1 Select > Settings> Activity Settings> Alerts.

2 Select the type of alert.

Depending on your accessories, the alerts may include heartrate, pace, and cadence.

3 Turn on the alert.

For example, you must turn on the heart rate high alert

before you can select a zone or enter a custom heart ratevalue.

4 Select a zone or enter a value for each alert.

Each time you exceed or drop below the specified range, amessage appears. The device also beeps or vibrates if audibletones are turned on (Setting the Device Sounds).

Setting a Recurring AlertA recurring alert notifies you each time the device records aspecified value or interval. For example, you can set the deviceto alert you every 30 minutes.

1 Select > Settings> Activity Settings> Alerts.

2 Select Time, Distance, or Calories.

3 Turn on the alert.

4 Select Frequency, and enter a value.Each time you reach the alert value, a message appears. Thedevice also beeps or vibrates if audible tones are turned on(Setting the Device Sounds).

Setting Walk Break AlertsSome running programs use timed walking breaks at regularintervals. For example, during a long training run, you can setthe device to alert you to run for 4 minutes, and then walk for 1minute, and repeat. Auto Lapfunctions correctly while you areusing the run/walk alerts.

1 Select > Settings> Activity Settings> Alerts> Run/Walk> Status> On.

2 Select Run Time, and enter a time.

3 Select Walk Time, and enter a time.Each time you reach the alert value, a message appears. Thedevice also beeps or vibrates if audible tones are turned on(Setting the Device Sounds).

Using Auto Pause

You can use Auto Pause to pause the timer automatically whenyou stop moving or when your pace drops below a specifiedvalue. This feature is helpful if your activity includes stop lightsor other places where you need to slow down or stop.

NOTE: History is not recorded while the timer is stopped orpaused.

1 Select > Settings> Activity Settings> Auto Pause.

2 Select an option:

Select When Stoppedto pause the timer automaticallywhen you stop moving.

Select Customto pause the timer automatically whenyour pace drops below a specified value.

Marking Laps by Distance

You can use Auto Lap to mark a lap at a specific distanceautomatically. This feature is helpful for comparing yourperformance over different parts of a run (for example, every 1mile or 5 kilometers).

1 Select > Settings> Activity Settings> Auto Lap>Distance.

2 Select a distance.

Each time you complete a lap, a message appears that displaysthe time for that lap. The device also beeps or vibrates if audibletones are turned on (Setting the Device Sounds).

If necessary, you can customize the data screens to displayadditional lap data.

Customizing the Lap Alert Message

When you are using the Auto Lap feature, you can customizeone or two data fields that appear in the lap alert message.

1 Select > Settings> Activity Settings> Auto Lap> Lap

Alert.2 Select a data field to change it.

3 Select Preview(optional).

Using Auto ScrollYou can use the auto scroll feature to cycle through all of thetraining data screens automatically while the timer is running.

1 Select > Settings> Activity Settings> Auto Scroll.

2 Select a display speed.

Timeout SettingsThe timeout settings affect how long your device stays intraining mode, for example, when you are waiting for a race tostart. Select > Settings> Activity Settings> Timeout.

Normal: Sets the device to enter low-power watch mode after 5minutes of inactivity.

Extended: Sets the device to enter low-power watch mode after25 minutes of inactivity. The extended mode can result inshorter battery life between charges.

System SettingsSelect > Settings> System.

Language (Changing the Device Language)

Time Settings (Time Settings)

Backlight Settings (Backlight Settings)

Sound Settings (Setting the Device Sounds)

Unit Settings (Changing the Units of Measure)

Theme Color (Changing the Theme Color)

GPS (Training Indoors)

Format Settings (Format Settings)

Data Recording Settings (Data Recording Settings)

Changing the Device LanguageSelect > Settings> System> Language.

Time SettingsSelect > Settings> System> Clock.

Time Format: Sets the device to show time in a 12-hour or a24-hour format.

Set Time: Allows you to set the time manually or automatically

based on your GPS position.Time ZonesEach time you turn on the device and acquire satellites, thedevice automatically detects your time zone and the currenttime of day.

Setting the Time ManuallyBy default, the time is set automatically when the deviceacquires satellite signals.

1 Select > Settings> System> Clock> Set Time>Manual.

2 Select Time, and enter the time of day.

Setting the Alarm1 Select > Settings> Alarm> Status> On.

2 Select Time, and enter a time.

8 Customizing Your Device


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14/18

Contact your local waste disposal department to properlyrecycle the batteries. Perchlorate Material special handlingmay apply. Go to www.dtsc.ca.gov/hazardouswaste/perchlorate.

Replacing the Heart Rate Monitor Battery1 Use a small Phillips screwdriver to remove the four screws

on the back of the module.

2 Remove the cover and battery.

3 Wait 30 seconds.

4 Insert the new battery with the positive side facing up.

NOTE: Do not damage or lose the O-ring gasket.

5 Replace the back cover and the four screws.

NOTE: Do not overtighten.

After you replace the heart rate monitor battery, you may needto pair it with the device again.

Troubleshooting

Support and UpdatesGarmin Express provides easy access to these services forGarmin devices. Some services may not be available for yourdevice.

Product registration

Product manuals

Software updates

Map, chart, or course updates

Vehicles, voices, and other extras

Getting More Information Go to www.garmin.com/intosports.

Go to www.garmin.com/learningcenter.

Go to http://buy.garmin.com, or contact your Garmin dealerfor information about optional accessories and replacementparts.

Resetting the DeviceIf the device stops responding, you may need to reset it. Thisdoes not erase any of your data or settings.

1 Hold for 15 seconds.

The device turns off.

2 Hold for one second to turn on the device.

Clearing User DataYou can restore all of the device settings to the factory defaultvalues.

NOTE: This deletes all user-entered information, but it does notdelete your history.

1 Hold , and selectYesto turn off the device.

2 While holding , hold to turn on the device.

3 SelectYes.

Restoring All Default SettingsNOTE: This deletes all user-entered information and activityhistory.

You can reset all settings back to the factory default values.

Select > Settings> System> Restore Defaults>Yes.

Viewing Device InformationYou can view the unit ID, software version, GPS version, andsoftware information.

Select > Settings> System> About.

Updating the SoftwareBefore you can update your device software, you must have aGarmin Connect account, and you must download the GarminExpress application.

1 Connect the device to your computer using the USB cable.

When new software is available, the Garmin Expressapplication sends it to your device.


3 Do not disconnect your device from the computer while theGarmin Express application downloads the software.

NOTE: If you have already used the Garmin Express

application to set up your device withWiFi networks, the

Garmin Connect application can download software updatesto your device automatically when it connects using a WiFinetwork.

TIP: If you are having trouble updating the software with theGarmin Express application, you may need to upload youractivity history to the Garmin Connect application and deleteyour activity history from the device. This should providesufficient memory space for the update.

Maximizing Battery Life Shorten the backlight timeout (Backlight Settings).

Shorten the timeout to watch mode (Timeout Settings).

Select the Smartrecording interval (Data RecordingSettings).

Turn off the Bluetooth wireless feature (Turning Off BluetoothWireless Technology).

Turn off the WiFi wireless feature (Turning Off WiFiWireless Technology).

Switching to Watch ModeYou can put the device into a low-power watch mode that locksthe touchscreen and maximizes battery life.

NOTE: You can select to view the time of day.

1 Select until appears.

The device is in watch-only mode.

2 Select any key (except ), and tap the touchscreen to unlockthe device.

Turning Off the DeviceFor long-term storage and to maximize battery life, you can turnoff the device.

Hold , and selectYesto turn off the device.

10 Troubleshooting
http://buy.garmin.com/http://www.garmin.com/learningcenterhttp://buy.garmin.com/http://www.garmin.com/learningcenterhttp://buy.garmin.com/http://www.garmin.com/learningcenterhttp://www.garmin.com/intosportshttp://www.dtsc.ca.gov/hazardouswaste/perchlorate/http://www.dtsc.ca.gov/hazardouswaste/perchlorate/


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Appendix

Heart Rate Zone CalculationsZone % of

MaximumHeart Rate

Perceived Exertion Benefits

1 5060% Relaxed, easy pace,rhythmic breathing

Beginning-levelaerobic training,reduces stress

2 6070% Comfortable pace,

slightly deeperbreathing, conversationpossible

Basic cardiovascular

training, goodrecovery pace

3 7080% Moderate pace, moredifficult to holdconversation

Improved aerobiccapacity, optimalcardiovascular training

4 8090% Fast pace and a bituncomfortable,breathing forceful

Improved anaerobiccapacity andthreshold, improvedspeed

5 90100% Sprinting pace,unsustainable for longperiod of time, laboredbreathing

Anaerobic andmuscular endurance,increased power

Data FieldsSome data fields require ANT+ accessories to display data.

%HRR: The percentage of heart rate reserve (maximum heartrate minus resting heart rate).

Average % HRR: The average percentage of heart rate reserve(maximum heart rate minus resting heart rate) for the currentactivity.

Average Cadence: The average cadence for the currentactivity.

Average Ground Contact Time: The average amount ofground contact time for the current activity.

Average HR: The average heart rate for the current activity.

Average HR % Max.: The average percentage of maximum

heart rate for the current activity.

Average Pace: The average pace for the current activity.

Average Speed: The average speed for the current activity.

Average Vertical Oscillation: The average amount of verticaloscillation for the current activity.

Cadence: The number of steps per minute for running or thenumber of full revolutions of the crank arm for cycling.

Calories: The amount of total calories burned.

Distance: The distance traveled for the current track or activity.

Elevation: The altitude of your current location above or belowsea level.

Ground Contact Time: The amount of time in each step that

you spend on the ground while running, measured inmilliseconds. Ground contact time is not calculated whilewalking.

Heading: The direction you are moving.

Heart Rate: Your heart rate in beats per minute (bpm). Yourdevice must be connected to a compatible heart ratemonitor.

HR %Max.: The percentage of maximum heart rate.

HR Zone: The current range of your heart rate (1 to 5). Thedefault zones are based on your user profile and maximumheart rate (220 minus your age).

Lap %HRR: The average percentage of heart rate reserve(maximum heart rate minus resting heart rate) for the currentlap.

Lap Cadence: The average cadence for the current lap.

Lap Distance: The distance traveled for the current lap.

Lap Ground Contact Time: The average amount of groundcontact time for the current lap.

Lap HR: The average heart rate for the current lap.

Lap HR %Max.: The average percentage of maximum heartrate 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 Time: The stopwatch time for the current lap.

Lap Vertical Oscillation: The average amount of verticaloscillation for the current lap.

Last Lap Distance: The distance traveled for the lastcompleted 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.

Pace: The current pace.

Speed: The current rate of travel.

Sunrise: The time of sunrise based on your GPS position.

Sunset: The time of sunset based on your GPS position.

Time of Day: The current time of day based on your currentlocation and time settings (format, time zone, daylight savingtime).

Timer: The stopwatch time for the current activity.

Training Effect: The current impact (1.0 to 5.0) on your aerobicfitness.

Vertical Oscillation: The amount of bounce while you arerunning. The vertical motion of your torso, measured incentimeters for each step.

About Training EffectTraining Effect measures the impact of an activity on youraerobic 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. TrainingEffect is determined by your user profile information, heart rate,duration, and intensity of your activity.

It is important to know that your Training Effect numbers (1.05.0) may seem abnormally high during your first few runs. Ittakes several activities for the device to learn your aerobicfitness.

Training Effect Description

1.01.9 Helps recovery (short activities). Improves endurancewith longer activities (more than 40 minutes).

2.02.9 Maintains your aerobic fitness.

3.03.9 Improves your aerobic fitness if repeated as part of

your weekly training program.4.04.9 Highly improves your aerobic fitness if repeated 12

times per week with adequate recovery time.

5.0 Causes temporary overload with high improvement.Train up to this number with extreme care. Requiresadditional recovery days.

Training Effect technology is provided and supported byFirstbeat Technologies Ltd. For more information, go towww.firstbeattechnologies.com.

Appendix 11
http://www.firstbeattechnologies.com/


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VO2 Max. Standard RatingsThese tables include standardized classifications for VO2 max. estimates by age and gender.

Males Percentile 2029 3039 4049 5059 6069 7079

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 040


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Index

Aaccessories4, 10alarms8alerts7, 8

ANT+ sensors4pairing6

applications2smartphone2

Auto Lap8

Auto Pause8Auto Scroll8

Bbacklight1, 9battery

charging2maximizing2, 8, 10replacing9, 10

Bluetooth technology1,2

Ccadence4, 7calendar3calorie, alerts8charging2cleaning the device9

clock1, 8color screen9customizing the device7

Ddata

recording9storing1, 2transferring1, 2

data fields1, 7, 11deleting

all user data7, 10history7personal records3, 4

distance, alerts8

F

fitness11foot pod6, 7

GGarmin Connect2, 3

storing data1, 2Garmin Express2

registering the device10updating software10

GPS1stopping9

ground contact time4

Hheart rate1, 7

monitor46, 9, 10zones6, 11

history2, 7, 9deleting7sending to computer1, 2

Iicons1indoor training9intervals, workouts3

Kkeys1, 9

Llanguage8laps1locking, screen10

M

maps, updating10

menu1

Ppace7, 9pairing, smartphone2pairing ANT+ sensors6personal records3

deleting3, 4power key10product registration10profiles7

user7

projected finish time4

Rrecovery6registering the device10replacing the battery9, 10resetting the device10running dynamics4, 5

Ssaving activities1screen9

locking10settings710

device8, 9smartphone

applications2

pairing2softwareupdating10version10

software license agreement12specifications9speed9system settings8

Ttime8

alerts8settings8

time of day1time zones8timer1, 7tones9

touchscreen1training2, 3, 8

pages1plans3

Training Effect11troubleshooting5, 10

Uunit ID10units of measure9updates, software10uploading data2USB10

disconnecting7user data, deleting7user profile7

Vvertical oscillation4vibration9Virtual Partner4VO2 max.4, 5, 12

Wwalking intervals8watch mode8, 10water resistance9WiFi10

connecting2workouts3

loading3

Zzones

heart rate6

time8

Index 13


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