Forerunner®‎ 165 Series Watch Owner’s Manual

FORERUNNER

165 SERIES WATCH

Owner’s Manual

or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to

www.garmin.com for current updates and supplemental information concerning the use of this product.

Garmin

, the Garmin logo, ANT+

, Auto Lap

, Auto Pause

, Edge

, Forerunner

, inReach

, Move IQ

, and TracBack

are trademarks of Garmin Ltd. or its subsidiaries, registered in

the USA and other countries. Body Battery

™

, Connect IQ

™

, Firstbeat Analytics

™

, Garmin Connect

™

, Garmin Express

™

, Garmin Index

™

, Garmin Messenger

™

, Garmin Pay

™

, Health

Snapshot

™

, HRM-Fit

™

, HRM-Pro

™

series, PacePro

™

, tempe

™

, and Varia

™

are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express

permission of Garmin.

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™

is a trademark of Google Inc. Apple

, iPhone

, iTunes

, and Mac

are trademarks of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH

word mark

and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute

, as well as any related trademarks, are the property

of The Cooper Institute. Advance heartbeat analytics by Firstbeat. iOS

is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. Iridium

is a registered

trademark of Iridium Satellite LLC. Shimano STEPS

™

is a registered trademark of Shimano, Inc. Wi‑Fi

is a registered mark of Wi-Fi Alliance Corporation. Windows

and Windows NT

are registered trademarks of Microsoft Corporation in the United States and other countries. Zwift

™

is a trademark of Zwift, Inc. Other trademarks and trade names are those of their

respective owners.

This product is ANT+

certified. Visit www.thisisant.com/directory for a list of compatible products and apps.

M/N: A04714, AA4714

Table of Contents

Introduction......................................1

Setting Up Your Watch............................ 1

Overview.................................................. 1

GPS Status and Status Icons................. 2

Enabling and Disabling the

Touchscreen............................................ 2

Using the Watch...................................... 2

Activities and Apps...........................3

Starting an Activity.................................. 3

Tips for Recording Activities.............. 3

Stopping an Activity............................ 3

Evaluating an Activity.......................... 4

Outdoor Activities....................................4

Going for a Run.................................... 5

Going for a Track Run......................... 6

Tips for Recording a Track Run...... 6

Recording an Ultra Run Activity.......... 6

Swimming................................................ 6

Going for a Pool Swim........................ 7

Swimming in Open Water................... 7

Tips for Swimming Activities.............. 7

Swim Terminology...............................7

Stroke Types........................................ 8

Auto Rest and Manual Rest................ 8

Training with the Drill Log................... 8

Indoor Activities...................................... 8

Going for a Virtual Run........................ 9

Calibrating the Treadmill Distance..... 9

Health Snapshot™................................9

Recording a Strength Training

Activity............................................... 10

Tips for Recording Strength Training

Activities.........................................10

Recording a HIIT Activity.................. 11

HIIT Timers.................................... 11

Customizing Activities and Apps......... 11

Adding or Removing a Favorite

Activity............................................... 11

Changing the Order of an Activity in

the Apps List...................................... 11

Creating a Custom Activity............... 12

Appearance.................................... 12

Watch Face Settings............................. 12

Customizing the Watch Face............12

Glances.................................................. 13

Viewing the Glance Loop.................. 15

Customizing the Glance Loop.......... 16

Body Battery...................................... 16

Viewing the Body Battery

Glance............................................ 16

Tips for Improved Body Battery

Data................................................ 17

Viewing the Heart Rate Glance......... 17

Viewing the Weather Glance.............17

Updating the Weather Location.... 17

Hydration Tracking............................ 17

Using the Hydration Tracking

Glance............................................ 18

Women's Health................................ 18

Menstrual Cycle Tracking............. 18

Pregnancy Tracking.......................18

Using the Stress Level Glance.......... 18

Recovery Time................................... 19

Viewing Your Recovery Time........ 19

Recovery Heart Rate...................... 19

Performance Measurements............19

About VO2 Max. Estimates........... 20

Viewing Your Predicted Race

Times..............................................21

Heart Rate Variability Status.........22

About Training Effect.................... 23

Controls................................................. 24

Viewing the Controls Menu.............. 26

Customizing the Controls Menu.......26

GarminPay........................................ 27

Setting Up Your GarminPay

Wallet............................................. 27

Paying for a Purchase Using Your

Watch............................................. 27

Adding a Card to Your GarminPay

Wallet............................................. 27

Changing Your GarminPay

Passcode....................................... 28

Morning Report..................................... 28

Customizing Your Morning Report... 28

Training..........................................28

Training for a Race Event..................... 28

Race Calendar and Primary Race..... 29

Health and Wellness Settings.............. 29

Auto Goal........................................... 30

Table of Contents i

Using the Move Alert......................... 30

Turning on the Move Alert............ 30

Sleep Tracking................................... 30

Using Automated Sleep

Tracking......................................... 30

Customizing Sleep Mode.............. 31

Using Do Not Disturb Mode.......... 31

Intensity Minutes............................... 31

Earning Intensity Minutes............. 31

Move IQ.............................................. 31

Workouts............................................... 32

Following a Workout From Garmin

Connect.............................................. 32

Creating a Custom Workout on Garmin

Connect.............................................. 32

Sending a Custom Workout to Your

Watch............................................. 32

Starting a Workout............................ 33

Following a Daily Suggested

Workout..............................................33

Turning Daily Suggested Workout

Prompts On and Off...................... 33

About the Training Calendar............. 33

Using Garmin Connect Training

Plans...............................................34

Adaptive Training Plans................ 34

Interval Workouts.................................. 34

Customizing an Interval Workout..... 35

Starting an Interval Workout............. 35

Stopping an Interval Workout........... 35

PacePro Training...................................35

Downloading a PacePro Plan from

Garmin Connect.................................35

Starting a PacePro Plan.................... 36

Creating a PacePro Plan on Your

Watch................................................. 37

Setting a Training Target...................... 37

Cancelling a Training Target.............37

Using Run and Walk Alerts................... 38

Enabling Self Evaluation....................... 38

History........................................... 38

Using History......................................... 39

Personal Records.................................. 39

Viewing Your Personal Records....... 39

Restoring a Personal Record............ 39

Clearing Personal Records............... 40

Viewing Data Totals.............................. 40

Viewing Your Time in Each Heart Rate

Zone....................................................... 40

Deleting History..................................... 40

Data Management................................ 40

Deleting Files..................................... 40

Heart Rate Features........................41

Wrist-based Heart Rate.........................41

Wrist Heart Rate Monitor Settings... 41

Tips for Erratic Heart Rate Data....... 41

Turning Off the Wrist-based Heart

Rate Monitor...................................... 42

Heart Rate While Swimming.................42

Setting an Abnormal Heart Rate

Alert........................................................ 42

Broadcasting Heart Rate Data..............42

Broadcasting Heart Rate Data During an

Activity................................................... 43

Pulse Oximeter...................................... 43

Getting Pulse Oximeter Readings.... 44

Turning On Pulse Oximeter Sleep

Tracking............................................. 44

Turning On All-Day Mode.................. 44

Tips for Erratic Pulse Oximeter

Data.................................................... 44

Navigation...................................... 45

Courses.................................................. 45

Following a Course on Your

Device.................................................45

Creating a Course on Garmin

Connect.............................................. 45

Sending a Course to Your

Device............................................. 45

Viewing Course Details..................... 46

Saving Your Location............................ 46

Viewing and Editing Your Saved

Locations........................................... 46

Navigating to a Destination.................. 46

Navigating to Your Starting Point During

an Activity.............................................. 47

Stopping Navigation............................. 47

Map........................................................ 47

Adding a Map to an Activity..............47

Panning and Zooming the Map........ 48

Map Settings......................................48

Compass................................................48

Calibrating the Compass Manually.. 48

ii Table of Contents

Sensors and Accessories............... 48

Wireless Sensors...................................49

Pairing Your Wireless Sensors............. 49

Heart Rate Accessory Running Pace and

Distance................................................. 50

Tips for Recording Running Pace and

Distance............................................. 50

Running Power...................................... 50

Running Power Settings....................50

Running Dynamics................................ 51

Training with Running Dynamics......51

Color Gauges and Running Dynamic

Data.................................................... 52

Using an Optional Bike Speed or

Cadence Sensor.................................... 52

Situational Awareness.......................... 52

Using the Varia Camera Controls..... 52

tempe..................................................... 53

User Profile.................................... 53

Setting Up Your User Profile................. 53

Gender Settings................................. 53

Viewing Your Fitness Age................. 53

About Heart Rate Zones....................... 53

Fitness Goals..................................... 53

Setting Your Heart Rate Zones......... 54

Letting the Watch Set Your Heart Rate

Zones................................................. 54

Heart Rate Zone Calculations...........54

Setting Your Power Zones.................... 55

Music............................................. 55

Downloading Personal Audio

Content.................................................. 55

Connecting to a Third-Party Provider...56

Downloading Audio Content from a

Third-Party Provider.......................... 56

Disconnecting from a Third-Party

Provider.............................................. 56

Connecting Bluetooth Headphones..... 56

Listening to Music.................................57

Music Playback Controls.................. 58

Controlling Music Playback on a

Connected Phone.............................. 58

Changing the Audio Mode................ 59

Connectivity................................... 59

Phone Connectivity Features............... 59

Pairing Your Phone............................59

Enabling Bluetooth Notifications..... 59

Viewing Notifications.................... 60

Receiving an Incoming Phone

Call..................................................60

Replying to a Text Message..........60

Managing Notifications.................60

Turning Off the Bluetooth Phone

Connection.........................................60

Turning On and Off Phone Connection

Alerts.................................................. 60

Turning On and Off Find My Phone

Alerts.................................................. 61

Locating a Phone Lost During a GPS

Activity............................................61

Playing Audio Prompts During an

Activity............................................... 61

Wi‑Fi Connectivity Features.................. 61

Connecting to a Wi‑Fi Network......... 62

Phone Apps and Computer

Applications...........................................62

Garmin Connect.................................62

Using the Garmin Connect App.... 63

Using Garmin Connect on Your

Computer....................................... 63

Manually Syncing Data with Garmin

Connect.......................................... 63

Connect IQ Features......................... 63

Downloading Connect IQ

Features......................................... 64

Downloading Connect IQ Features

Using Your Computer.................... 64

Garmin Messenger App.................... 64

Using the Messenger Feature.......65

Safety and Tracking Features......... 65

Adding Emergency Contacts................ 65

Adding Contacts....................................66

Turning Incident Detection On and

Off.......................................................... 66

Requesting Assistance......................... 66

Live Event Sharing................................. 66

Turning On Live Event Sharing......... 67

Clocks............................................ 67

Setting an Alarm....................................67

Editing an Alarm................................ 67

Table of Contents iii

Using the Stopwatch............................. 68

Starting the Countdown Timer............. 68

Deleting a Timer................................ 69

Syncing the Time with GPS.................. 69

Setting the Time Manually.................... 69

Adding Alternate Time Zones.............. 69

Editing an Alternate Time Zone........ 69

Customizing Your Watch................ 70

Activities and App Settings.................. 70

Customizing the Data Screens......... 71

Adding a Map to an Activity..............71

Activity Alerts.....................................72

Setting an Alert.............................. 73

Satellite Settings............................... 73

Calibrating the Compass Manually...... 73

Map Settings......................................... 74

Power Manager Settings...................... 74

System Settings.................................... 74

Time Settings.................................... 75

Setting Time Alerts........................ 75

Changing the Screen Settings.......... 75

Changing the Units of Measure........ 75

Device Information......................... 76

Viewing Device Information................. 76

Viewing E-label Regulatory and

Compliance Information................... 76

About the AMOLED Display.................. 76

Charging the Watch.............................. 76

Tips for Charging the Watch............. 77

Wearing the Watch................................ 77

Device Care............................................77

Cleaning the Watch........................... 78

Changing the Bands.............................. 78

Specifications........................................78

Battery Life Information.................... 79

Troubleshooting............................. 79

Product Updates................................... 79

Setting Up Garmin Express............... 79

Getting More Information..................... 79

How can I undo a lap button press?.... 79

Activity Tracking....................................79

My daily step count does not

appear................................................ 80

My step count does not seem

accurate............................................. 80

The step counts on my watch and my

Garmin Connect account don't

match................................................. 80

The floors climbed amount does not

seem accurate................................... 80

My intensity minutes are flashing.... 80

Acquiring Satellite Signals.................... 80

Improving GPS Satellite Reception.. 81

Restarting the Watch............................ 81

Resetting All Default Settings...............81

Maximizing Battery Life........................ 82

My Device is in the Wrong Language...82

Exiting Demo Mode............................... 82

Is my phone compatible with my

watch?....................................................82

My phone will not connect to the

watch..................................................... 83

The heart rate on my watch is not

accurate................................................. 83

The activity temperature reading is not

accurate................................................. 83

How can I manually pair sensors?....... 83

Can I use my Bluetooth sensor with my

watch?....................................................84

My headphones will not connect to the

watch..................................................... 84

My music cuts out or my headphones

won't stay connected............................ 84

Appendix........................................ 85

Activities List......................................... 85

Data Fields............................................. 87

VO2 Max. Standard Ratings................. 95

Wheel Size and Circumference............ 95

iv Table of Contents

Introduction

WARNING

See the Important Safety and Product Information guide in the product box for product warnings and other

important information.

Always consult your physician before you begin or modify any exercise program.

Setting Up Your Watch

To take full advantage of the Forerunner features, complete these tasks.

• Pair the Forerunner watch with your phone using the Garmin Connect

™

app (Pairing Your Phone, page59).

• Set up Wi‑Fi

networks (Connecting to a Wi‑Fi Network, page62).

• Set up safety features (Safety and Tracking Features, page65).

• Set up music (Music, page55).

• Set up your GarminPay

™

wallet (Setting Up Your GarminPay Wallet, page27).

Overview

Touchscreen

• Tap to choose an option in a menu.

• Tap to open the glance to view more data.

• Swipe up or down to scroll through the glance loop and menus.

• Swipe right to return to the previous screen.

• Cover the screen with your palm to quickly turn off the display and return to the watch face.

LIGHT

• Hold to turn the watch on.

• Press to turn the display on and off.

• Hold to view the controls menu for quick access to frequently used functions.

• Press to scroll through the glances, data screens, options, and settings.

• Hold to view the menu.

DOWN

• Press to scroll through the glances, data screens, options, and settings.

• Hold to open the music controls (Music, page55).

Introduction 1

START · STOP

• Press to start and stop the activity timer.

• Press to choose an option or to acknowledge a message.

BACK

• Press to return to the previous screen.

• Press to record a lap or rest during an activity, or to advance to the next stage of a workout.

You can select to discard a lap for certain activities (How can I undo a lap button press?, page79).

GPS Status and Status Icons

For outdoor activities, the status bar turns green when GPS is ready. A flashing icon means the watch is

searching for a signal. A solid icon means the signal was found or the sensor is connected.

GPS GPS status

Battery status

Phone connection status

Wi‑Fi technology status (Forerunner music watches only)

LiveTrack status

Heart rate status

Speed and cadence sensor status

Bike lights status

Bike radar status

tempe

™

sensor status

Enabling and Disabling the Touchscreen

You can customize the touchscreen for general watch use and for each activity profile.

NOTE: The touchscreen is not available during swim activities.

• To enable or disable the touchscreen during general use or activities, hold UP, select System > Touch, and

select an option.

• To add this option to the controls menu, see (Customizing the Controls Menu, page26).

Using the Watch

• Hold LIGHT to view the controls menu (Controls, page24).

The controls menu provides quick access to frequently used functions, such as turning on do not disturb

mode, saving a location, and turning the watch off.

• From the watch face, press UP or DOWN to scroll through the glance loop (Glances, page13).

• From the watch face, press START to start an activity or open an app (Activities and Apps, page3).

• Hold UP to customize the watch face (Customizing the Watch Face, page12), adjust settings (System

Settings, page74), pair wireless sensors (Pairing Your Wireless Sensors, page49), and more.

2 Introduction

Activities and Apps

Your watch can be used for indoor, outdoor, athletic, and fitness activities (Activities List, page85). When you

start an activity, the watch displays and records sensor data. You can create custom activities or new activities

based on default activities (Creating a Custom Activity, page12). When you finish your activities, you can save

and share them with the Garmin Connect community.

You can also add Connect IQ

™

activities and apps to your watch using the Connect IQ app (Connect IQ Features,

page63).

For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.

Starting an Activity

When you start an activity, GPSturns on automatically (if required).

1 Press START.

2 Select an option:

• Select an activity from your favorites.

• Select , and select an activity from the extended activity list.

3 If the activity requires GPS signals, go outside to an area with a clear view of the sky, and wait until the watch

is ready.

The watch is ready after it establishes your heart rate, acquires GPSsignals (if required), and connects to

your wireless sensors (if required).

4 Press START to start the activity timer.

The watch records activity data only while the activity timer is running.

Tips for Recording Activities

• Charge the watch before starting an activity (Charging the Watch, page76).

• Press BACK to record laps, start a new set or pose, or advance to the next workout step.

• Press UP or DOWN to view additional data screens.

• Swipe up or down to view additional data screens (Enabling and Disabling the Touchscreen, page2).

Stopping an Activity

1 Press STOP.

2 Select an option:

• To resume your activity, select Resume.

• To save the activity and view the details, select Save, press START, and select an option.

NOTE: After you save the activity, you can enter self-evaluation data (Evaluating an Activity, page4).

• To suspend your activity and resume it at a later time, select Resume Later.

• To mark a lap, select Lap.

You can select to discard a lap for certain activities (How can I undo a lap button press?, page79).

• To navigate back to the starting point of your activity along the path you traveled, select Back to Start >

TracBack.

NOTE: This feature is available only for activities that use GPS.

• To navigate back to the starting point of your activity by the most direct path, select Back to Start >

Straight Line.

NOTE: This feature is available only for activities that use GPS.

• To measure the difference between your heart rate at the end of the activity and your heart rate two

minutes later, select Recovery Heart Rate, and wait while the timer counts down (Recovery Heart Rate,

page19).

• To discard the activity, select Discard.

NOTE: After stopping the activity, the watch saves it automatically after 30 minutes.

Activities and Apps 3

Evaluating an Activity

NOTE: This feature is not available for all activities.

You can customize the self-evaluation setting for certain activities (Enabling Self Evaluation, page38).

1 After you complete an activity, select Save (Stopping an Activity, page3).

2 Select a number that corresponds with your perceived effort.

NOTE: You can select to skip the self evaluation.

3 Select how you felt during the activity.

You can view evaluations in the Garmin Connect app.

Outdoor Activities

The Forerunner device comes preloaded with outdoor activities, such as running and cycling. GPS is turned on

for outdoor activities. You can add new activities based on default activities, such as hiking or swimming. You

can also add custom activities to your device (Creating a Custom Activity, page12).

4 Activities and Apps

Going for a Run

The first fitness activity you record on your watch can be a run, ride, or any outdoor activity. You may need to

charge the watch before starting the activity (Charging the Watch, page76).

The watch records activity data only while the activity timer is running.

1 Press START, and select an activity.

2 Go outside, and wait while the watch locates satellites.

3 Press START.

4 Go for a run.

NOTE: During an activity, you can hold DOWN to open the music controls (Music Playback Controls,

page58).

5 After you complete your run, press STOP.

6 Select an option:

• Select Resume to restart the activity timer.

• Select Save to save the run and reset the activity timer. You can select the run to view a summary.

NOTE: For more run options, see Stopping an Activity, page3.

Activities and Apps 5

Going for a Track Run

Before you go for a track run, make sure you are running on a standard-shape, 400 m track.

You can use the track run activity to record your outdoor track data, including distance in meters and lap splits.

1 Stand on the outdoor track.

2 From the watch face, press START.

3 Select Track Run.

4 Wait while the watch locates satellites.

5 If you are running in lane 1, skip to step 11.

6 Press UP.

7 Select the activity settings.

8 Select Lane Number.

9 Select a lane number.

10 Press BACK twice to return to the activity timer.

11 Press START.

12 Run around the track.

13 After you complete your activity, press STOP, and select Save.

Tips for Recording a Track Run

• Wait until the watch acquires satellite signals before starting a track run.

• During your first run on an unfamiliar track, run four laps to calibrate your track distance.

You should run slightly past your starting point to complete the lap.

• Run each lap in the same lane.

NOTE: The default Auto Lap

distance is 1600 m, or four laps around the track.

• If you are running in a lane other than lane 1, set the lane number in the activity settings.

Recording an Ultra Run Activity

1 Press START.

2 Select Ultra Run.

3 Press START to start the activity timer.

4 Start running.

5 Press BACK to record a lap and start the rest timer.

NOTE: You can configure the Lap Key setting to record a lap and start the rest timer, start the rest timer only,

or record a lap only (Activities and App Settings, page70).

6 When you are done resting, press BACK to resume running.

7 Press UP or DOWN to view additional data pages (optional).

8 After you complete your activity, press STOP, and select Save.

Swimming

NOTICE

The device is intended for surface swimming. Scuba diving with the device may damage the product and will

void the warranty.

NOTE: The watch has wrist-based heart rate enabled for swim activities.

6 Activities and Apps

Going for a Pool Swim

1 Press START.

2 Select Pool Swim.

3 Select your pool size, or enter a custom size.

4 Press START.

The device records swim data only while the activity timer is running.

5 Start your activity.

The device automatically records swim intervals and lengths.

6 Press UP or DOWN to view additional data pages (optional).

7 When resting, press STOP to pause the activity timer.

8 Press START to restart the activity timer.

9 After you complete your activity, press STOP, and select Save.

Swimming in Open Water

You can record swim data including distance, pace, and stroke rate. You can add data screens to the default

open water swimming activity (Customizing the Data Screens, page71).

1 Press START.

2 Select Open Water.

3 Go outside and wait while the watch locates satellites.

4 Press START to start the activity timer.

5 Start swimming.

6 Press UP or DOWN to view additional data pages (optional).

7 After you complete your activity, press STOP, and select Save.

Tips for Swimming Activities

• Press BACK to record an interval during open water swimming.

• Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a

custom size.

The watch measures and records distance by completed pool lengths. The pool size must be correct to

display accurate distance. The next time you start a pool swimming activity, the watch uses this pool size.

You can hold UP, select the activity settings, and select Pool Size to change the size.

• For accurate results, swim the entire pool length, and use one stroke type for the entire length. Pause the

activity timer when resting.

• Press BACK to record a rest during pool swimming (Auto Rest and Manual Rest, page8).

The watch automatically records swim intervals and lengths for pool swimming.

• To help the watch count your lengths, use a strong push off the wall and glide before your first stroke.

• When doing drills, you must either pause the activity timer or use the drill logging feature (Training with the

Drill Log, page8).

Swim Terminology

Length: One trip down the pool.

Interval: One or more consecutive lengths. A new interval starts after a rest.

Stroke: A stroke is counted every time your arm wearing the watch completes a full cycle.

Swolf: Your swolf score is the sum of the time for one pool length and the number of strokes for that length.

For example, 30 seconds plus 15 strokes equals a swolf score of 45. For open water swimming, swolf is

calculated over 25 meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is

better.

Activities and Apps 7

Stroke Types

Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a

length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select

stroke type as a custom data field (Customizing the Data Screens, page71).

Free Freestyle

Back Backstroke

Breast Breaststroke

Fly Butterfly

Mixed More than one stroke type in an interval

Drill Used with drill logging (Training with the Drill Log, page8)

Auto Rest and Manual Rest

NOTE: Swim data is not recorded during a rest. To view other data screens, you can press UP or DOWN.

The auto rest feature is available only for pool swimming. Your watch automatically detects when you are

resting, and the rest screen appears. If you rest for more than 15 seconds, the watch automatically creates a

rest interval. When you resume swimming, the watch automatically starts a new swim interval. You can turn on

the auto rest feature in the activity options (Activities and App Settings, page70).

TIP: For best results using the auto rest feature, minimize your arm motions while resting.

During a pool or open water swim activity, you can manually mark a rest interval by pressing BACK.

Training with the Drill Log

The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick

sets, one-arm swimming, or any type of swimming that is not one of the four major strokes.

1 During your pool swim activity, press UP or DOWN to view the drill log screen.

2 Press BACK to start the drill timer.

3 After you complete a drill interval, press BACK.

The drill timer stops, but the activity timer continues to record the entire swim session.

4 Select a distance for the completed drill.

Distance increments are based on the pool size selected for the activity profile.

5 Select an option:

• To start another drill interval, press BACK.

• To start a swim interval, press UP or DOWN to return to the swim training screens.

Indoor Activities

The watch can be used for training indoors, such as running on an indoor track or using a stationary bike or

elliptical. GPS is turned off for indoor activities.

When running or walking with GPS turned off, speed and distance are calculated using the accelerometer in the

watch. The accelerometer is self-calibrating. The accuracy of the speed and distance data improves after a few

outdoor runs or walks using GPS.

TIP: Holding the handrails of the treadmill reduces accuracy.

When cycling with GPS turned off, speed and distance data are not available unless you have an optional sensor

that sends speed and distance data to the watch, such as a speed or cadence sensor.

8 Activities and Apps

Going for a Virtual Run

You can pair your watch with a compatible third-party app to transmit pace, heart rate, or cadence data.

1 Press START.

2 Select Virtual Run.

3 On your tablet, laptop, or phone, open the Zwift

™

app or another virtual training app.

4 Follow the on-screen instructions to start a running activity and pair the devices.

5 Press START to start the activity timer.

6 After you complete your activity, press STOP, and select Save.

Calibrating the Treadmill Distance

To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run

at least 2.4km (1.5mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill

distance on each treadmill or after each run.

1 Start a treadmill activity (Starting an Activity, page3).

2 Run on the treadmill until your watch records at least 2.4km (1.5mi.).

3 After you finish the activity, press STOP to stop the activity timer.

4 Select an option:

• To calibrate the treadmill distance the first time, select Save.

The device prompts you to complete the treadmill calibration.

• To manually calibrate the treadmill distance after the first-time calibration, select Calibrate & Save > .

5 Check the treadmill display for the distance traveled, and enter the distance on your watch.

Health Snapshot

™

The Health Snapshot feature records several key health metrics while you hold still for two minutes. It provides

a glimpse of your overall cardiovascular status. The watch records metrics such as your average heart rate,

stress level, and respiration rate. You can add the Health Snapshot feature to the list of your favorite activities or

apps (Adding or Removing a Favorite Activity, page11).

Activities and Apps 9

Recording a Strength Training Activity

You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move. You

can create and find strength workouts in your Garmin Connect account and send them to your watch.

1 Press START.

2 Select Strength.

The first time you record a strength training activity, you must select which wrist your watch is on.

3 Select a workout.

NOTE: If you don't have any strength workouts downloaded to your watch, you can select Free > START, and

go to step 6.

4 Press DOWN to view a list of workout steps (optional).

5 Press START > Do Workout > START > Start Workout to start the set timer.

6 Start your first set.

The device counts your reps. Your rep count appears when you complete at least four reps.

TIP: The device can only count reps of a single move for each set. When you want to change moves, you

should finish the set and start a new one.

7 Press BACK to finish the set.

The watch displays the total reps for the set. After several seconds, the rest timer appears.

8 If necessary, edit the number of reps.

TIP: You can also add the weight used for the set.

9 When you are done resting, press BACK to start your next set.

10 Repeat for each strength training set until your activity is complete.

11 After your last set, press STOP to stop the set timer.

12 Select Stop Workout > Save.

Tips for Recording Strength Training Activities

• Do not look at the watch while performing reps.

You should interact with the watch at the beginning and end of each set, and during rests.

• Focus on your form while performing reps.

• Perform bodyweight or free weight exercises.

• Perform reps with a consistent, wide range of motion.

Each rep is counted when the arm wearing the watch returns to the starting position.

NOTE: Leg exercises may not be counted.

• Turn on automatic set detection to start and stop your sets.

• Save and send your strength training activity to your Garmin Connect account.

You can use the tools in your Garmin Connect account to view and edit activity details.

10 Activities and Apps

Recording a HIIT Activity

You can use specialized timers to record a high-intensity interval training (HIIT) activity.

1 Press START.

2 Select HIIT.

3 Select an option:

• Select Free to record an open, unstructured HIIT activity.

• Select HIIT Timers (HIIT Timers, page11).

• Select Workouts to follow a saved workout.

4 If necessary, follow the on-screen instructions.

5 Press START to start your first round.

The device displays a countdown timer and your current heart rate.

6 If necessary, press BACK to manually move to the next round or rest.

7 After you complete your activity, press STOP, and select Save.

HIIT Timers

You can use specialized timers to record a high-intensity interval training (HIIT) activity.

AMRAP: The AMRAP timer records as many rounds as possible during a set time period.

EMOM: The EMOM timer records a set number of moves every minute on the minute.

Tabata: The Tabata timer alternates between 20-second intervals of maximum effort and 10 seconds of rest.

Custom: You can set your move time, rest time, number of moves, and number of rounds.

Customizing Activities and Apps

You can customize the activities and apps list, data screens, data fields, and other settings.

Adding or Removing a Favorite Activity

The list of your favorite activities appears when you press START from the watch face, and it provides quick

access to the activities you use most frequently. You can add or remove favorite activities at any time.

1 Hold UP.

2 Select Activities & Apps.

Your favorite activities appear at the top of the list.

3 Select an option:

• To add a favorite activity, select the activity, and select Set as Favorite.

• To remove a favorite activity, select the activity, and select Remove from Favorites.

Changing the Order of an Activity in the Apps List

1 Hold UP.

2 Select Activities & Apps.

3 Select an activity.

4 Select Reorder.

5 Press UP or DOWN to adjust the position of the activity in the apps list.

Activities and Apps 11

Creating a Custom Activity

1 Press START.

2 Select Add.

3 Select an option:

• Select Copy Activity to create your custom activity starting from one of your saved activities.

• Select Other > Other to create a new custom activity.

4 If necessary, select an activity type.

5 Select a name or enter a custom name.

Duplicate activity names include a number, for example: Bike(2).

6 Select an option:

• Select an option to customize specific activity settings. For example, you can customize the data screens

or auto features.

• Select Done to save and use the custom activity.

7 Select to add the activity to your list of favorites.

Appearance

You can customize the appearance of the watch face and the quick access features in the glance loop and

controls menu.

Watch Face Settings

You can customize the appearance of the watch face by selecting the layout, colors, and additional data. You

can also download custom watch faces from the Connect IQ store.

Customizing the Watch Face

Before you can activate a Connect IQ watch face, you must install a watch face from the Connect IQ store

(Connect IQ Features, page63).

You can customize the watch face information and appearance, or activate an installed Connect IQ watch face.

1 From the watch face, hold UP.

2 Select Watch Face.

3 Press UP or DOWN to preview the watch face options.

4 Select Add New to scroll through additional pre-loaded watch faces.

5 Select START > Apply to activate a pre-loaded watch face or an installed Connect IQ watch face.

6 If using a pre-loaded watch face, select START > Customize.

7 Select an option:

• To change the style of the numbers for the analog watch face, select Dial.

• To change the style of the hands for the analog watch face, select Hands.

• To change the style of the numbers for the digital watch face, select Layout.

• To change the style of the seconds for the digital watch face, select Seconds.

• To change the data that appears on the watch face, select Data.

• To add or change an accent color for the watch face, select Accent Color.

• To save the changes, select Done.

8 To save all changes, select Apply.

12 Appearance

Glances

Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page15).

Some glances require a Bluetooth

connection to a compatible phone.

Some glances are not visible by default. You can add them to the glance loop manually (Customizing the Glance

Loop, page16).

Appearance 13

Name Description

Body Battery

™

With all-day wear, displays your current Body Battery level and a graph of your level for the

last several hours (Body Battery, page16).

Calendar Displays upcoming meetings from your phone calendar.

Calories Displays your calorie information for the current day.

Floors climbed Tracks your floors climbed and progress toward your goal.

Garmin

coach

Displays scheduled workouts when you select a Garmin coach adaptive training plan in your

Garmin Connect account. The plan adjusts to your current level of fitness, coaching and

schedule preferences, and race date.

Health Snapshot

Starts a Health Snapshot session on your watch that records several key health metrics

while you hold still for two minutes. It provides a glimpse of your overall cardiovascular

status. The watch records metrics such as your average heart rate, stress level, and respira

tion rate.

Displays summaries of your saved Health Snapshot sessions (Health Snapshot

™

, page9).

Heart rate

Displays your current heart rate in beats per minute (bpm) and a graph of your average

resting heart rate (RHR).

History Displays your activity history and a graph of your recorded activities.

HRV Status

Displays your seven-day average of your overnight heart rate variability (Heart Rate Varia

bility Status, page22).

Hydration

Allows you to track the amount of water you consume and the progress toward your daily

goal (Downloading Connect IQ Features, page64).

Intensity minutes

Tracks your time spent participating in moderate to vigorous activities, your weekly intensity

minutes goal, and progress toward your goal.

Last activity Displays a brief summary of your last recorded activity.

Last ride

Last run

Last swim

Displays a brief summary of your last recorded activity and history of the specified sport.

Messenger

Displays your Garmin Messenger

™

app conversations and allows you to reply to messages

from your watch (Garmin Messenger App, page64).

Music controls Provides music player controls for your phone or watch music.

Naps

Displays total nap time and Body Battery level gains. You can start the nap timer and set an

alarm to wake you up (Customizing Sleep Mode, page31).

Notifications

Alerts you to incoming calls, texts, social network updates, and more, based on your phone

notification settings (Enabling Bluetooth Notifications, page59).

Performance

Displays performance measurements that help you track and understand your training

activities and race performances (Performance Measurements, page19).

Primary race

Displays the race event you designate as the primary race in your Garmin Connect calendar

(Race Calendar and Primary Race, page29).

Pulse oximeter

Allows you to take a manual pulse oximeter reading (Getting Pulse Oximeter Readings,

page44). If you are too active for the watch to determine your pulse oximeter reading, the

measurements are not recorded.

14 Appearance

Name Description

Race calendar

Displays your upcoming race events set in your Garmin Connect calendar (Race Calendar

and Primary Race, page29).

Recovery Displays your recovery time. The maximum time is four days.

Respiration

Your current respiration rate in breaths per minute and seven-day average. You can do a

breathing activity to help you relax.

Sleep score Displays total sleep time, a sleep score, and sleep stage information for the previous night.

Steps Tracks your daily step count, step goal, and data for previous days.

Stress

Displays your current stress level and a graph of your stress level. You can do a breathing

activity to help you relax. If you are too active for the watch to determine your stress level,

stress measurements are not recorded (Using the Stress Level Glance, page18).

Weather Displays the current temperature and weather forecast.

Women's health

Displays your current cycle or pregnancy tracking status. You can view and log your daily

symptoms.

Viewing the Glance Loop

Glances provide quick access to health data, activity information, built-in sensors, and more. When you pair your

watch, you can view data from your phone, such as notifications, weather, and calendar events.

1 Press UP or DOWN.

The watch scrolls through the glance loop and displays summary data for each glance.

TIP: You can also swipe to scroll or tap to select options.

2 Press START to view more information.

3 Select an option:

• Press DOWN to view details about a glance.

• Press START to view additional options and functions for a glance.

Appearance 15

Customizing the Glance Loop

You can change the order of the glances in the loop, remove glances, and add new glances.

1 Hold UP.

2 Select Appearance > Glances.

3 Select an option:

• Select a glance, and press UP or DOWN to change the location of the glance in the loop.

• Select a glance, and select to remove the glance from the loop.

• Select Add, and select a glance to add it to the loop.

Body Battery

Your watch analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your

overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The

Body Battery level range is from 5 to 100, where 5 to 25 is very low reserve energy, 26 to 50 is low reserve

energy, 51 to 75 is medium reserve energy, and 76 to 100 is high reserve energy.

You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level,

long-term trends, and additional details (Tips for Improved Body Battery Data, page17).

Viewing the Body Battery Glance

The Body Battery glance displays your current Body Battery level and a graph of your Body Battery level for the

last several hours.

1 Press UP or DOWN to view the Body Battery glance.

NOTE: You may need to add the glance to your glance loop (Customizing the Glance Loop, page16).

2 Press START to view a graph of your body battery and stress levels since midnight.

3 Press DOWN to view a more detailed graph of your Body Battery and stress levels.

• Blue bars indicate periods of rest.

• Orange bars indicate periods of stress.

• Green bars indicate timed activities.

• Gray bars indicate times when you were too active to determine your stress level.

4 Press DOWN to view a list of factors impacting your Body Battery level.

TIP: Select each factor to view more details.

16 Appearance

Tips for Improved Body Battery Data

• For more accurate results, wear the watch while sleeping.

• Good sleep charges your Body Battery.

• Strenuous activity and high stress can cause your Body Battery to drain more quickly.

• Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.

Viewing the Heart Rate Glance

1 From the watch face, press UP or DOWN to view the heart rate glance.

NOTE: You may need to add the glance to your glance loop (Customizing the Glance Loop, page16).

2 Press START to view your current heart rate in beats per minute (bpm) and a graph of your heart rate for the

last 4 hours.

3 Tap the graph to view the directional arrows, and swipe left or right to pan the graph.

4 Press DOWN to view your average resting heart rate values for the last 7 days.

Viewing the Weather Glance

1 From the watch face, press UP or DOWN to view the weather glance.

NOTE: You may need to add the glance to your glance loop (Customizing the Glance Loop, page16).

2 Press START to view weather details.

3 Press UP or DOWN to view hourly, daily, and additional weather data.

Updating the Weather Location

1 From the watch face, press UP or DOWN to view the weather glance.

2 Press START.

3 On the first glance screen, press START.

4 Select Weather Options > Update Current Location > .

5 Wait while the watch locates satellites (Acquiring Satellite Signals, page80).

Hydration Tracking

You can track your daily fluid intake, turn on goals and alerts, and enter the container sizes you use most often.

If you enable automatic goals, your goal increases on the days when you record an activity. When you exercise,

you need more fluid to replace the sweat lost.

NOTE: You can use the Connect IQ app to add and remove glances.

Appearance 17

Using the Hydration Tracking Glance

The hydration tracking glance displays your fluid intake and your daily hydration goal.

1 From the watch face, press UP or DOWN to view the hydration glance.

2 Press START to add your fluid intake.

3 Select an amount to add to your fluid intake, and press START.

4 Hold UP to customize the glance.

5 Select an option:

• To change the units of measure, select Units.

• To enable dynamic daily goals that increase after recording an activity, select Auto Increase Goal.

• To turn on hydration reminders, select Alerts.

• To customize your container sizes, select Containers, select a container, select the units of measure, and

enter the container size.

TIP: You can customize your hydration daily goal on your Garmin Connect account.

Women's Health

Menstrual Cycle Tracking

Your menstrual cycle is an important part of your health. You can use your watch to log physical symptoms, sex

drive, sexual activity, ovulation days, and more. You can learn more and set up this feature in the Health Stats

settings of the Garmin Connect app.

• Menstrual cycle tracking and details

• Physical and emotional symptoms

• Period and fertility predictions

• Health and nutrition information

NOTE: You can use the Garmin Connect app to add and remove glances.

Pregnancy Tracking

The pregnancy tracking feature displays weekly updates on your pregnancy and provides health and nutrition

information. You can use your watch to log physical and emotional symptoms, blood glucose readings, and

baby movement. You can learn more and set up this feature in the Health Stats settings of the Garmin Connect

app.

Using the Stress Level Glance

The stress level glance displays your current stress level and a graph of your stress level for the last several

hours. It can also guide you through a breathing activity to help you relax (Customizing the Glance Loop,

page16).

1 While you are sitting or inactive, press UP or DOWN to view the stress level glance.

2 Press START.

3 Select an option:

• Press DOWN to view additional details.

TIP: Blue bars indicate periods of rest. Orange bars indicate periods of stress. Gray bars indicate times

when you were too active to determine your stress level.

• Press START to start a Breathwork activity.

18 Appearance

Recovery Time

You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display

how much time remains before you are fully recovered and ready for the next hard workout.

NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The

device requires you to complete a few activities to learn about your performance.

The recovery time appears immediately following an activity. The time counts down until it is optimal for you to

attempt another hard workout. The device updates your recovery time throughout the day based on changes in

sleep, stress, relaxation, and physical activity.

Viewing Your Recovery Time

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page53), and set

your maximum heart rate (Setting Your Heart Rate Zones, page54).

1 Go for a run.

2 After your run, select Save.

The recovery time appears. The maximum time is 4 days.

NOTE: From the watch face, you can select UP or DOWN to view the activity summary and recovery time, and

select START to view more details.

Recovery Heart Rate

If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your

recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart

rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run,

you stop the timer. Your heart rate is 140bpm. After two minutes of no activity or cool down, your heart rate

is 90 bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to

cardiac health. Higher numbers generally indicate healthier hearts.

TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart

rate value.

NOTE: Your recovery heart rate is not calculated for low-impact activities, such as yoga.

Performance Measurements

These performance measurements are estimates that can help you track and understand your training activities

and race performances. The measurements require a few activities using wrist-based heart rate or a compatible

chest heart rate monitor.

These estimates are provided and supported by Firstbeat Analytics

™

. For more information, go to www.garmin

.com/performance-data/running/.

NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn

about your performance.

VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram

of body weight at your maximum performance (About VO2 Max. Estimates, page20).

Predicted race times: The watch uses the VO2 max. estimate and your training history to provide a target race

time based on your current state of fitness (Viewing Your Predicted Race Times, page21).

HRV status: The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart

rate variability (HRV) status based on your personal, long-term HRV averages (Heart Rate Variability Status,

page22).

Appearance 19

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body

weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and

should increase as your level of fitness improves. The Forerunner device requires wrist-based heart rate or a

compatible chest heart rate monitor to display your VO2 max. estimate.

On the device, your VO2 max. estimate appears as a number, description, and position on the color gauge. On

your Garmin Connect account, you can view additional details about your VO2 max. estimate, such as where it

ranks for your age and sex.

Purple

Superior

Blue

Excellent

Green

Good

Orange

Fair

Red

Poor

VO2 max. data is provided by Firstbeat Analytics. VO2 max. analysis is provided with permission from The

Cooper Institute

. For more information, see the appendix (VO2 Max. Standard Ratings, page95), and go to

www.CooperInstitute.org.

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest

heart rate monitor, you must put it on and pair it with your watch (Pairing Your Wireless Sensors, page49).

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page53), and set

your maximum heart rate (Setting Your Heart Rate Zones, page54). The estimate may seem inaccurate at first.

The watch requires a few runs to learn about your running performance. You can disable VO2 max. recording for

ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Turning Off

VO2 Max. Recording, page21).

1 Start a running activity.

2 Run for at least 10 minutes outdoors.

3 After your run, select Save.

4 Press UP or DOWN to scroll through the performance measurements.

20 Appearance

Turning Off VO2 Max. Recording

You can disable VO2 max. recording for ultra run and trail run activities if you do not want these run types to

affect your VO2 max. estimate (About VO2 Max. Estimates, page20).

1 Hold UP.

2 Select Activities & Apps.

3 Select Trail Run or Ultra Run.

4 Select the activity settings.

5 Select Record VO2 Max. > Off.

Viewing Your Predicted Race Times

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page53), and set

your maximum heart rate (Setting Your Heart Rate Zones, page54).

Your watch uses the VO2 max. estimate and your training history to provide a target race time (About VO2 Max.

Estimates, page20). The watch analyzes several weeks of your training data to refine the race time estimates.

1 From the watch face, press UP or DOWN to view the performance glance.

2 Press START to view glance details.

3 Press UP or DOWN to view a predicted race time.

4 Press START to view predictions for other distances.

NOTE: The predictions may seem inaccurate at first. The watch requires a few runs to learn about your

running performance.

Appearance 21

Heart Rate Variability Status

Your watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability

(HRV). Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV

values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive

signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to

stress. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For

best results, you should wear the watch while sleeping. The watch requires three weeks of consistent sleep data

to display your heart rate variability status.

Status Description

Balanced Your seven-day average HRV is within your baseline range.

Unbalanced Your seven-day average HRV is above or below your baseline range.

Low Your seven-day average HRV is well below your baseline range.

Poor

No status

Your HRV values are averaging well below the normal range for your age.

No status means that there is insufficient data to generate a seven-day average.

You can sync your watch with your Garmin Connect account to view your current heart rate variability status,

trends, and educational feedback.

22 Appearance

About Training Effect

Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect

accumulates during the activity. As the activity progresses, the Training Effect value increases. Training Effect

is determined by your user profile information and training history, and heart rate, duration, and intensity of your

activity. There are seven different Training Effect labels to describe the primary benefit of your activity. Each

label is color coded and corresponds to your training load focus. Each feedback phrase, for example, "Highly

Impacting VO2 Max." has a corresponding description in your Garmin Connect activity details.

Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects

your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level.

Your excess post-exercise oxygen consumption (EPOC) accumulated during exercise is mapped to a range of

values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts

involving longer intervals (>180 seconds) have a positive impact on your aerobic metabolism and result in an

improved aerobic Training Effect.

Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability

to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the

type of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficial impact on your

anaerobic capability and result in an improved anaerobic Training Effect.

You can add Aerobic Training Effect and Anaerobic Training Effect as data fields to one of your training screens

to monitor your numbers throughout the activity.

Training Effect Aerobic Benefit Anaerobic Benefit

From 0.0 to 0.9 No benefit. No benefit.

From 1.0 to 1.9 Minor benefit. Minor benefit.

From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness.

From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness.

From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness.

5.0

Overreaching and potentially harmful without

enough recovery time.

Overreaching and potentially harmful without

enough recovery time.

Training Effect technology is provided and supported by Firstbeat Analytics. For more information, go to www

.firstbeat.com.

Appearance 23

Controls

The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the

options in the controls menu (Customizing the Controls Menu, page26).

From any screen, hold LIGHT.

24 Appearance

Icon Name Description

Airplane Mode Select to enable or disable airplane mode to turn off all wireless communications.

Alarm Clock Select to add or edit an alarm (Setting an Alarm, page67).

Alt. Time Zones

Select to view the current time of day in additional time zones (Adding Alternate

Time Zones, page69).

Assistance Select to send an assistance request (Requesting Assistance, page66).

Battery Saver

Select to enable or disable the battery saver feature (Power Manager Settings,

page74).

Brightness Select to adjust the screen brightness (Changing the Screen Settings, page75).

Broadcast Heart

Rate

Select to turn on heart rate broadcasting to a paired device (Broadcasting Heart

Rate Data, page42).

Clocks

Select to open the Clocks app to set an alarm, timer, stopwatch, or view alternate

time zones.

Do Not Disturb

Select to enable or disable do not disturb mode to dim the screen and disable

alerts and notifications. For example, you can use this mode while watching a

movie.

Find My Phone

Select to play an audible alert on your paired phone, if it is within Bluetooth range.

The Bluetooth signal strength appears on the Forerunner watch screen, and it

increases as you move closer to your phone.

Select to navigate to your lost phone during a GPS activity (Locating a Phone Lost

During a GPS Activity, page61).

Flashlight Select to turn on the LED flashlight.

Lock Device

Select to lock the buttons and the touchscreen to prevent inadvertent presses

and swipes.

Messenger Select to open the Messenger app (Using the Messenger Feature, page65).

Music Controls Select to control music playback on your watch or phone.

Phone

Select to enable or disable Bluetooth technology and your connection to your

paired phone.

Power Off Select to turn off the watch.

Save Location Select to save your current location to navigate back to it later.

Set Time With GPS Select to sync your watch with the time on your phone or using satellites.

Sleep Mode Select to enable or disable Sleep Mode (Customizing Sleep Mode, page31).

Stopwatch Select to start the stopwatch (Using the Stopwatch, page68).

Appearance 25

Icon Name Description

Sync Select to sync your watch with your paired phone.

Timer Select to set a countdown timer (Starting the Countdown Timer, page68).

Touch Select to enable or disable touchscreen controls.

Wallet

Select to open your GarminPay wallet and pay for purchases with your watch

(GarminPay, page27).

Wi-Fi

Select to enable or disable Wi‑Fi communications.

NOTE: This feature is available only on the Forerunner music watch.

Viewing the Controls Menu

The controls menu contains options, such as the stopwatch, locating your connected phone, and turning the

watch off. You can also open the GarminPay wallet.

NOTE: You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu,

page26).

1 From any screen, hold LIGHT.

2 Press UP or DOWN to scroll through the options.

TIP: You can also drag the touchscreen to rotate the options.

Customizing the Controls Menu

You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing the

Controls Menu, page26).

1 Hold UP.

2 Select Appearance > Controls.

3 Select a shortcut to customize.

4 Select an option:

• Select Reorder to change the location of the shortcut in the controls menu.

• Select Remove to remove the shortcut from the controls menu.

5 If necessary, select Add New to add an additional shortcut to the controls menu.

26 Appearance

GarminPay

The GarminPay feature allows you to use your watch to pay for purchases in participating locations using credit

or debit cards from a participating financial institution.

Setting Up Your GarminPay Wallet

You can add one or more participating credit or debit cards to your GarminPay wallet. Go to garmin.com

/garminpay/banks to find participating financial institutions.

1 From the Garmin Connect app, select .

2 Select Garmin Pay > Get Started.

3 Follow the on-screen instructions.

Paying for a Purchase Using Your Watch

Before you can use your watch to pay for purchases, you must set up at least one payment card.

You can use your watch to pay for purchases in a participating location.

1 Hold LIGHT.

2 Select .

3 Enter your four-digit passcode.

NOTE: If you enter your passcode incorrectly three times, your wallet locks, and you must reset your

passcode in the Garmin Connect app.

Your most recently used payment card appears.

4 If you have added multiple cards to your GarminPay wallet, select DOWN to change to another card

(optional).

5 Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader.

The watch vibrates and displays a check mark when it is finished communicating with the reader.

6 If necessary, follow the instructions on the card reader to complete the transaction.

TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while

you continue to wear your watch. If you remove the watch from your wrist or disable heart rate monitoring, you

must enter the passcode again before making a payment.

Adding a Card to Your GarminPay Wallet

You can add up to 10 credit or debit cards to your GarminPay wallet.

1 From the Garmin Connect app, select .

2 Select Garmin Pay > > Add Card.

3 Follow the on-screen instructions.

After the card is added, you can select the card on your watch when you make a payment.

Appearance 27

Managing Your GarminPay Cards

You can temporarily suspend or delete a card.

NOTE: In some countries, participating financial institutions may restrict the GarminPay features.

1 From the Garmin Connect app, select .

2 Select Garmin Pay.

3 Select a card.

4 Select an option:

• To temporarily suspend or unsuspend the card, select Suspend Card.

The card must be active to make purchases using your Forerunner watch.

• To delete the card, select .

Changing Your GarminPay Passcode

You must know your current passcode to change it. If you forget your passcode, you must reset the GarminPay

feature for your Forerunner watch, create a new passcode, and reenter your card information.

1 From the Garmin Connect app, select .

2 Select Garmin Pay > Change Passcode.

3 Follow the on-screen instructions.

The next time you pay using your Forerunner watch, you must enter the new passcode.

Morning Report

Your watch displays a morning report based on your normal wake time. Press DOWN to view the report, which

includes weather, sleep, overnight heart rate variability status, and more (Customizing Your Morning Report,

page28).

Customizing Your Morning Report

NOTE: You can customize these settings on you watch or in your Garmin Connect account.

1 Hold UP.

2 Select Appearance > Morning Report.

3 Select an option:

• Select Show Report to enable or disable the morning report.

• Select Edit Report to customize the order and type of data that appears in your morning report.

• Select Your Name to customize your display name.

Training

Training for a Race Event

Your watch can suggest daily workouts to help you train for a running event, if you have a VO2 max. estimate

(About VO2 Max. Estimates, page20).

1 On your phone or computer, go to your Garmin Connect calendar.

2 Select the day of the event, and add the race event.

You can search for an event in your area or create your own event.

3 Add details about the event, and add the course if it's available.

4 Sync your watch with your Garmin Connect account.

5 On your watch, scroll to the primary event glance to see a countdown to your primary race event.

6 From the watch face, press START, and select a running activity.

NOTE: If you have completed at least one outdoor run with heart rate data, daily suggested workouts appear

on your watch.

28 Training

Race Calendar and Primary Race

When you add a race event to your Garmin Connect calendar, you can view the event on your watch by adding

the primary race glance (Glances, page13). The event date must be in the next 365 days. The watch displays a

countdown to the event, your goal time or predicted finish time (running events only), and weather information.

NOTE: Historical weather information for the location and date is available right away. Local forecast data

appears approximately 14 days before the event.

If you add more than one race event, you are prompted to choose a primary event.

Depending on the available course data for your event, you can view elevation data, the course map, and add a

PacePro

™

plan (PacePro Training, page35).

Health and Wellness Settings

Hold UP, and select Health & Wellness.

Wrist Heart Rate: Allows you to customize the wrist heart rate monitor settings (Wrist Heart Rate Monitor

Settings, page41).

Pulse Oximeter: Allows you to select a pulse oximeter mode (Turning On All-Day Mode, page44).

Daily Summary: Enables the Body Battery daily summary that appears a few hours before the start of your sleep

window. The daily summary provides insight on how your daily stress and activity history impacted your Body

Battery level (Body Battery, page16).

Stress Alerts: Notifies you when periods of stress have drained your Body Battery level.

Rest Alerts: Notifies you after you have a restful period and its impact on your Body Battery level.

Move Alert: Enables or disables the Move Alert feature (Using the Move Alert, page30).

Goal Alerts: Allows you to turn on and off goal alerts, or turn them off only during activities. Goal alerts appear

for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal.

Move IQ: Allows you to turn on and off Move IQ

events. When your movements match familiar exercise

patterns, the Move IQ feature automatically detects the event and displays it in your timeline. The Move IQ

events show activity type and duration, but they do not appear in your activities list or newsfeed. For more

detail and accuracy, you can record a timed activity on your device.

Training 29

Auto Goal

Your watch creates a daily step goal automatically, based on your previous activity levels. As you move during

the day, the watch shows your progress toward your daily goal . Your watch also creates a daily floors

climbed goal.

If you choose not to use the auto goal feature, you can set personalized goals on your Garmin Connect account.

Using the Move Alert

Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds

you to keep moving. After one hour of inactivity, Move! appears. The device also beeps or vibrates if audible

tones are turned on (System Settings, page74).

Go for a short walk (at least a couple of minutes) to reset the move alert.

Turning on the Move Alert

1 Hold UP.

2 Select Notifications & Alerts > System Alerts > Health & Wellness > Move Alert > On.

Sleep Tracking

While you are sleeping, the watch automatically detects your sleep and monitors your movement during

your normal sleep hours. You can set your normal sleep hours in the Garmin Connect app or in the watch

settings (Customizing Sleep Mode, page31). Sleep statistics include total hours of sleep, sleep stages, sleep

movement, and sleep score. Naps are added to your sleep statistics, and can also impact your recovery. You

can view detailed sleep statistics on your Garmin Connect account.

NOTE: You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using

Do Not Disturb Mode, page31).

Using Automated Sleep Tracking

1 Wear your watch while sleeping.

2 Upload your sleep tracking data to the Garmin Connect site (Manually Syncing Data with Garmin Connect,

page63).

You can view your sleep statistics on your Garmin Connect account.

You can view sleep information from the previous night on your Forerunner watch (Glances, page13).

30 Training

Customizing Sleep Mode

1 Hold UP.

2 Select System > Sleep Mode.

3 Select an option:

• Select Schedule, select a day, and enter your normal sleep hours.

• Select Watch Face to use the sleep watch face.

• Select Display to configure the screen settings.

• Select Nap Alarm to set nap alarms to play as a tone, vibration, or both.

• Select Do Not Disturb to enable or disable do not disturb mode.

• Select Battery Saver to enable or disable battery saver mode (Power Manager Settings, page74).

Using Do Not Disturb Mode

You can use do not disturb mode to turn off the display, tone alerts, and vibration alerts. For example, you can

use this mode while sleeping or watching a movie.

NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can

enable the During Sleep option in the system settings to automatically enter do not disturb mode during your

normal sleep hours (System Settings, page74).

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page26).

1 Hold LIGHT.

2 Select Do Not Disturb.

Intensity Minutes

To improve your health, organizations such as the World Health Organization recommend at least 150 minutes

per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity

activity, such as running.

The watch monitors your activity intensity and tracks your time spent participating in moderate to vigorous

intensity activities (heart rate data is required to quantify vigorous intensity). The watch adds the amount of

moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes

are doubled when added.

Earning Intensity Minutes

Your Forerunner watch calculates intensity minutes by comparing your heart rate data to your average resting

heart rate. If heart rate is turned off, the watch calculates moderate intensity minutes by analyzing your steps

per minute.

• Start a timed activity for the most accurate calculation of intensity minutes.

• Wear your watch all day and night for the most accurate resting heart rate.

Move IQ

When your movements match familiar exercise patterns, the Move IQ feature automatically detects the event

and displays it in your timeline. The Move IQ events show activity type and duration, but they do not appear in

your activities list or newsfeed. For more detail and accuracy, you can record a timed activity on your device.

Training 31

Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and

calories. During your activity, you can view workout-specific data screens that contain workout step information,

such as the workout step distance or current pace.

On your watch: You can open the workouts app from the activity list to show all workouts currently loaded on

your watch (Customizing Activities and Apps, page11).

You can also view your workout history.

On the app: You can create and find more workouts, or select a training plan that has built-in workouts and

transfer them to your watch (Following a Workout From Garmin Connect, page32).

You can schedule workouts.

You can update and edit your current workouts.

Following a Workout From Garmin Connect

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin

Connect, page62).

1 Select an option:

• Open the Garmin Connect app, and select .

• Go to connect.garmin.com.

2 Select Training & Planning > Workouts.

3 Find a workout, or create and save a new workout.

4 Select or Send to Device.

5 Follow the on-screen instructions.

Creating a Custom Workout on Garmin Connect

Before you can create a workout on the Garmin Connect app, you must have a Garmin Connect account (Garmin

Connect, page62).

1 From the Garmin Connect app, select .

2 Select Training & Planning > Workouts > Create a Workout.

3 Select an activity.

4 Create your custom workout.

5 Select Save.

6 Enter a name for your workout, and select Save.

The new workout appears in your list of workouts.

NOTE: You can send this workout to your watch (Sending a Custom Workout to Your Watch, page32).

Sending a Custom Workout to Your Watch

You can send a custom workout you created with the Garmin Connect app to your watch (Creating a Custom

Workout on Garmin Connect, page32).

1 From the Garmin Connect app, select .

2 Select Training & Planning > Workouts.

3 Select a workout from the list.

4 Select .

5 Select your compatible watch.

6 Follow the on-screen instructions.

32 Training

Starting a Workout

Your watch can guide you through multiple steps in a workout.

1 Press START.

2 Select an activity.

3 Select UP > Training > Workouts.

4 Select a workout.

NOTE: Only workouts that are compatible with the selected activity appear in the list.

5 Select DOWN to view workout steps (optional).

6 Select START > Do Workout.

7 Press START to start the activity timer.

After you begin a workout, the watch displays each step of the workout, optional step notes, and the current

workout data.

Following a Daily Suggested Workout

Before the watch can suggest a daily workout, you must have a VO2 max. estimate (About VO2 Max. Estimates,

page20).

1 Press START.

2 Select Run.

The daily suggested workout appears.

3 Press DOWN to view details about the workout, such as steps and estimated benefit (optional).

4 Select START, and select an option:

• To do the workout, select Do Workout.

• To skip the workout, select Dismiss.

• To view workout suggestions for the upcoming week, select More Suggestions.

• To view the workout settings, such as Target Type, select Settings.

The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max.

Turning Daily Suggested Workout Prompts On and Off

Daily suggested workouts are recommended based on your previous activities saved to your Garmin Connect

account.

1 Press START.

2 Select Run.

3 Hold UP.

4 Select Training > Workouts > Daily Suggestions > Settings > Workout Prompt.

5 Press START to disable or enable prompts.

About the Training Calendar

The training calendar on your watch is an extension of the training calendar or schedule you set up in your

Garmin Connect account. After you have added a few workouts to the Garmin Connect calendar, you can send

them to your device. All scheduled workouts sent to the device appear in the calendar glance. When you select

a day in the calendar, you can view or do the workout. The scheduled workout stays on your watch whether

you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing

training calendar.

Training 33

Using Garmin Connect Training Plans

Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect,

page62), and you must pair the Forerunner watch with a compatible phone.

1 From the Garmin Connect app, select .

2 Select Training & Planning > Training Plans.

3 Select and schedule a training plan.

4 Follow the on-screen instructions.

5 Review the training plan in your calendar.

Adaptive Training Plans

Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals. For

example, you can answer a few questions and find a plan to help you complete a 5 km race. The plan adjusts

to your current level of fitness, coaching and schedule preferences, and race date. When you start a plan, the

Garmin coach glance is added to the glance loop on your Forerunner watch.

Starting Today's Workout

After you send a Garmin Coach training plan to your watch, the Garmin Coach glance appears in your glance

loop (Customizing the Glance Loop, page16).

1 From the watch face, press UP or DOWN to view the Garmin Coach glance.

If a workout for this activity is scheduled for today, the watch shows the workout name and prompts you to

start it.

2 Press START.

3 Press DOWN to view the workout steps (optional).

4 Press START, and select Do Workout.

5 Follow the on-screen instructions.

Interval Workouts

Interval workouts can be open or structured. Structured repeats can be based on distance or time. The device

saves your custom interval workout until you edit the workout again.

TIP: All interval workouts include an open-ended cool down step.

34 Training

Customizing an Interval Workout

1 Press START.

2 Select an activity.

3 Press UP.

4 Select Training > Intervals.

A workout appears.

5 Press START, and select Edit Workout.

6 Select one or more options:

• To set the interval duration and type, select Interval.

• To set the rest duration and type, select Rest.

• To set the number of repetitions, select Repeat.

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

7 Press BACK.

Starting an Interval Workout

1 Press START.

2 Select a run or bike activity.

3 Hold UP.

4 Select Training > Intervals > START > Do Workout.

5 Press START to start the activity timer.

6 When your interval workout has a warm up, select BACK to begin the first interval.

7 Follow the on-screen instructions.

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

Stopping an Interval Workout

• At any time, press BACK to stop the current interval or rest period and transition to the next interval or rest

period.

• After all intervals and rest periods are complete, press BACK to end the interval workout and transition to a

timer that can be used for cool down.

• At any time, press STOP to stop the activity timer. You can resume the timer or end the interval workout.

PacePro Training

Many runners like to wear a pace band during a race to help achieve their race goal. The PacePro feature allows

you to create a custom pace band based on distance and pace or distance and time. You can also create a pace

band for a known course to optimize your pace effort based on elevation changes.

You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot

before you run the course.

Downloading a PacePro Plan from Garmin Connect

Before you can download a PacePro plan from Garmin Connect, you must have a Garmin Connect account

(Garmin Connect, page62).

1 Select an option:

• Open the Garmin Connect app, and select .

• Go to connect.garmin.com.

2 Select Training & Planning > PacePro Pacing Strategies.

3 Follow the on-screen instructions to create and save a PacePro plan.

4 Select or Send to Device.

Training 35

Starting a PacePro Plan

Before you can start a PacePro plan, you must download a plan from your Garmin Connect account.

1 Press START.

2 Select an outdoor running activity.

3 Hold UP.

4 Select Training > PacePro Plans.

5 Select a plan.

6 Press START.

TIP: You can preview the splits, elevation plot, and the map before you accept the PacePro plan.

7 Select Accept Plan to start the plan.

8 If necessary, select to enable course navigation.

9 Press START to start the activity timer.

Target split pace

Current split pace

Completion progress for the split

Distance remaining in the split

Overall time ahead of or behind your target time

TIP:

You can hold UP, and select Stop PacePro > to stop the PacePro plan. The activity timer continues

running.

36 Training

Creating a PacePro Plan on Your Watch

Before you can create a PacePro plan on your watch, you must create a course and load it to your watch

(Creating a Course on Garmin Connect, page45).

1 From the watch face, select START.

2 Select an outdoor running activity.

3 Hold UP.

4 Select Navigation > Courses.

5 Select a course.

6 Select PacePro > Create New.

7 Select an option:

• Select Goal Pace, and enter your target pace.

• Select Goal Time, and enter your target time.

The device displays your custom pace band.

TIP: You can press DOWN to preview the splits.

8 Select START.

9 Select an option:

• Select Use Plan > to enable course navigation and start the plan.

• Select Map to preview the course.

Setting a Training Target

The training target feature enables you to train toward a set distance, distance and time, distance and pace, or

distance and speed goal. During your training activity, the watch gives you real-time feedback about how close

you are to achieving your training target.

1 Press START.

2 Select an activity.

3 Hold UP.

4 Select Training > Set a Target.

5 Select an option:

• Select Distance Only to select a preset distance or enter a custom distance.

• Select Distance and Time to select a distance and time target.

• Select Distance and Pace or Distance and Speed to select a distance and pace or speed target.

The training target screen appears and displays your estimated finish time. The estimated finish time is

based on your current performance and the time remaining.

6 Press START to start the activity timer.

TIP: You can hold UP, and select Cancel Target > to cancel the training target.

Cancelling a Training Target

1 During an activity, hold UP.

2 Select Cancel Target > .

Training 37

Using Run and Walk Alerts

NOTE: You must set up the run/walk interval alerts before starting a run. After you start the run timer, you

cannot change the settings.

1 Press START.

2 Select a running activity.

NOTE: Walk break alerts are available only for running activities.

3 Hold UP.

4 Select the activity settings.

5 Select Alerts > Add New > Run/Walk.

6 Set the run time for each alert.

7 Set the walk time for each alert.

8 Go for a run.

Each time you complete an interval, a message appears. The watch also beeps or vibrates if audible tones are

turned on (System Settings, page74). After you turn on the run/walk alerts, it is used each time you go for a run

until you turn it off or enable a different run mode.

Enabling Self Evaluation

When you save an activity, you can evaluate your perceived effort and how you felt during the activity. Your self

evaluation information can be viewed in your Garmin Connect account.

1 Hold UP.

2 Select Activities & Apps.

3 Select an activity.

4 Select the activity settings.

5 Select Self Evaluation.

6 Select an option:

• To complete self evaluation only after workouts, select Workouts Only.

• To complete self evaluation after every activity, select Always.

History

History includes time, distance, calories, average pace or speed, lap data, and optional sensor information.

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

38 History

Using History

History contains previous activities you have saved on your watch.

The watch has a history glance for quick access to your activity data (Glances, page13).

1 From the watch face, hold UP.

2 Select History.

3 Select an option:

• To view an activity from this week, select This Week.

• To view an older activity, select Previous Weeks, and select a week.

• To view your personal records by sport, select Records (Personal Records, page39).

• To view your weekly or monthly totals, select Totals.

4 Select an activity.

5 Press START.

6 Select an option:

• To view additional information about the activity, select All Stats.

• To view the impact of the activity on your aerobic and anaerobic fitness, select Training Effect (About

Training Effect, page23).

• To view your time in each heart rate zone, select Heart Rate (Viewing Your Time in Each Heart Rate Zone,

page40).

• To view a summary of your running power, select Running Power.

• To select an interval and view addition information about each interval, select Intervals.

• To select a lap and view additional information about each lap, select Laps.

• To select an exercise set and view additional information about each set, select Sets.

• To select an exercise move and view additional information about each move, select Moves.

• To view the activity on a map, select Map.

• To view an elevation plot for the activity, select Elevation Plot.

• To delete the selected activity, select Delete.

Personal Records

When you complete an activity, the watch displays any new personal records you achieved during that activity.

Personal records include your fastest time over several typical race distances, highest strength activity weight

for major movements, and longest run, ride, or swim.

Viewing Your Personal Records

1 From the watch face, hold UP.

2 Select History > Records.

3 Select a sport.

4 Select a record.

5 Select View Record.

Restoring a Personal Record

You can set each personal record back to the one previously recorded.

1 From the watch face, hold UP.

2 Select History > Records.

3 Select a sport.

4 Select a record to restore.

5 Select Previous > .

NOTE: This does not delete any saved activities.

History 39

Clearing Personal Records

1 From the watch face, hold UP.

2 Select History > Records.

3 Select a sport.

4 Select an option:

• To delete one record, select a record, and select Clear Record > .

• To delete all records for the sport, select Clear All Records > .

NOTE: This does not delete any saved activities.

Viewing Data Totals

You can view the accumulated distance and time data saved to your watch.

1 From the watch face, hold UP.

2 Select History > Totals.

3 Select an activity.

4 Select an option to view weekly or monthly totals.

Viewing Your Time in Each Heart Rate Zone

Viewing your time in each heart rate zone can help you adjust your training intensity.

1 From the watch face, hold UP.

2 Select History.

3 Select This Week or Previous Weeks

4 Select an activity.

5 Press START, and select Heart Rate.

Deleting History

1 From the watch face, hold UP.

2 Select History > Options.

3 Select an option:

• Select Delete All Activities to delete all activities from the history.

• Select Reset Totals to reset all distance and time totals.

NOTE: This does not delete any saved activities.

Data Management

NOTE: The device is not compatible with Windows

95, 98, Me, Windows NT

, and Mac

OS 10.3 and earlier.

Deleting Files

NOTICE

If you do not know the purpose of a file, do not delete it. Your device memory contains important system files

that should not be deleted.

1 Open the Garmin drive or volume.

2 If necessary, open a folder or volume.

3 Select a file.

4 Press the Delete key on your keyboard.

NOTE: Mac operating systems provide limited support for MTP file transfer mode. You must open the

Garmin drive on a Windows operating system. You should use the Garmin Express

™

application to remove

music files from your device.

40 History

Heart ate Features

The watch has a wrist-based heart rate monitor and is also compatible with chest heart rate monitors. You

can view heart rate data on the heart rate glance. If both wrist-based heart rate and chest heart rate data are

available, your watch uses the chest heart rate data.

There are several heart rate-related features available in the default glance loop.

Your current heart rate in beats per minute (bpm). There is graph of your heart rate for the last four hours,

highlighting your highest and lowest heart rate.

Your current stress level. The watch measures your heart rate variability while you are inactive to

estimate your stress level. A lower number indicates a lower stress level.

Your current Body Battery energy level. The watch calculates your current energy reserves based on

sleep, stress, and activity data. A higher number indicates a higher energy reserve.

The current saturation of oxygen in your blood. Knowing your oxygen saturation can help you determine

how your body is adapting to exercise and stress.

NOTE: The pulse oximeter sensor is located on the back of the watch.

Wrist-based Heart Rate

Wrist Heart Rate Monitor Settings

Hold UP, and select Health & Wellness > Wrist Heart Rate.

Status: Enables or disables the wrist heart rate monitor. The default value is Auto, which automatically uses the

wrist heart rate monitor unless you pair an external heart rate monitor.

NOTE: Disabling the wrist heart rate monitor also disables the wrist-based pulse oximeter sensor. You can

perform a manual reading from the pulse oximeter glance.

Source Switching: Allows the watch to select the best source of heart rate data when wearing your watch and

an external heart rate monitor. For more information, go to www.garmin.com/dynamicsourceswitching/.

While Swimming: Enables or disables the wrist heart rate monitor during swimming activities.

Abnormal Heart Rate Alerts: Allows you to set the watch to alert you when your heart rate exceeds or drops

below a target value (Setting an Abnormal Heart Rate Alert, page42).

Broadcast Heart Rate: Allows you to begin broadcasting your heart rate data to a paired device (Broadcasting

Heart Rate Data, page42).

Tips for Erratic Heart Rate Data

If the heart rate data is erratic or does not appear, you can try these tips.

• Clean and dry your arm before putting on the watch.

• Avoid wearing sunscreen, lotion, and insect repellent under the watch.

• Avoid scratching the heart rate sensor on the back of the watch.

• Wear the watch above your wrist bone. The watch should be snug but comfortable.

• Wait until the icon is solid before starting your activity.

• Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity.

NOTE: In cold environments, warm up indoors.

• Rinse the watch with fresh water after each workout.

Heart Rate Features 41

Turning Off the Wrist-based Heart Rate Monitor

The default value for the Wrist Heart Rate setting is Auto. The watch automatically uses the wrist-based heart

rate monitor unless you pair a compatible heart rate monitor with ANT+

or Bluetooth technology to the watch.

NOTE: Disabling the wrist-based heart rate monitor also disables the wrist-based pulse oximeter sensor and the

wrist gesture setting (Changing the Screen Settings, page75).

1 From the watch face, hold UP.

2 Select Health & Wellness > Wrist Heart Rate > Status > Off.

Heart Rate While Swimming

NOTICE

The device is intended for surface swimming. Scuba diving with the device may damage the product and will

void the warranty.

The watch has wrist-based heart rate enabled for swim activities.

Setting an Abnormal Heart Rate Alert

CAUTION

This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute,

as selected by the user, after a period of inactivity. This feature does not notify you when your heart rate drops

below the selected threshold during your chosen sleep window configured in the Garmin Connect app. This

feature does not notify you of any potential heart condition and is not intended to treat or diagnose any medical

condition or disease. Always defer to your health care provider for any heart-related issues.

You can set the heart rate threshold value.

1 From the watch face, hold UP.

2 Select Health & Wellness > Wrist Heart Rate > Abnormal Heart Rate Alerts.

3 Select High Alert or Low Alert.

4 Set the heart rate threshold value.

Each time your heart rate exceeds or drops below the threshold value, a message appears and the watch

vibrates.

Broadcasting Heart Rate Data

You can broadcast your heart rate data from your watch and view it on paired devices. Broadcasting heart rate

data decreases battery life.

TIP: You can customize the activity settings to broadcast your heart rate data automatically when you begin an

activity (Activities and App Settings, page70). For example, you can broadcast your heart rate data to an Edge

bike computer while cycling.

1 Select an option:

• Hold UP, and select Health & Wellness > Wrist Heart Rate > Broadcast Heart Rate.

• Hold LIGHT to open the controls menu, and select .

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page26).

2 Press START.

The watch starts broadcasting your heart rate data.

3 Pair your watch with your compatible device.

NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual.

4 Press STOP to stop broadcasting your heart rate data.

42 Heart Rate Features

Broadcasting Heart Rate Data During an Activity

You can set up your Forerunner watch to broadcast your heart rate data automatically when you begin an

activity. For example, you can broadcast your heart rate data to an Edge bike computer while cycling.

NOTE: Broadcasting heart rate data decreases battery life.

1 Press START.

2 Select an activity.

3 Press UP.

4 Select the activity settings.

5 Select Broadcast Heart Rate.

The Forerunner watch starts broadcasting your heart rate data in the background.

NOTE: There is no indication that the watch is broadcasting your heart rate data during an activity.

6 Begin the activity (Starting an Activity, page3).

7 Pair your watch with your compatible device.

NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual.

TIP: To stop broadcasting your heart rate data, stop the activity (Stopping an Activity, page3).

Pulse Oximeter

Your watch has a wrist-based pulse oximeter to gauge the peripheral saturation of oxygen in your blood (SpO2).

As your altitude increases, the level of oxygen in your blood can decrease.

You can manually begin a pulse oximeter reading by viewing the pulse oximeter glance (Getting Pulse Oximeter

Readings, page44). You can also turn on all-day readings (Turning On All-Day Mode, page44). When you

view the pulse oximeter glance while you are not moving, your watch analyzes your oxygen saturation and your

elevation. The elevation profile helps indicate how your pulse oximeter readings are changing, relative to your to

elevation.

On the watch, your pulse oximeter reading appears as an oxygen saturation percentage and color on the graph.

On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including

trends over multiple days.

For more information about pulse oximeter accuracy, go to garmin.com/ataccuracy.

Heart Rate Features 43

The elevation scale.

A graph of your average oxygen saturation readings for the last 24 hours.

Your most recent oxygen saturation reading.

The oxygen saturation percentage scale.

A graph of your elevation readings for the last 24 hours.

Getting Pulse Oximeter Readings

You can manually begin a pulse oximeter reading by viewing the pulse oximeter glance. The glance displays

your most recent blood oxygen saturation percentage, a graph of your hourly average readings for the last 24

hours, and a graph of your elevation for the last 24 hours.

NOTE: The first time you view the pulse oximeter glance, the watch must acquire satellite signals to determine

your elevation. You should go outside, and wait while the watch locates satellites.

1 While you are sitting or inactive, press UP or DOWN to view the pulse oximeter glance.

2 Press START to view glance details.

3 Press START, and select Take Reading to begin a pulse oximeter reading.

4 Remain motionless for up to 30 seconds.

NOTE: If you are too active for the watch to get a pulse oximeter reading, a message appears instead of a

percentage. You can check again after several minutes of inactivity. For best results, hold the arm wearing

the watch at heart level while the watch reads your blood oxygen saturation.

Turning On Pulse Oximeter Sleep Tracking

You can set your watch to continuously measure your blood oxygen saturation while you sleep.

NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings.

1 From the pulse oximeter glance, hold UP.

2 Select Pulse Ox Options > During Sleep.

Turning On All-Day Mode

1 From the pulse oximeter glance, hold UP.

2 Select Pulse Ox Options > All Day.

The watch automatically analyzes your oxygen saturation throughout the day, when you are not moving.

NOTE: Turning on all-day mode decreases battery life.

Tips for Erratic Pulse Oximeter Data

If the pulse oximeter data is erratic or does not appear, you can try these tips.

• Remain motionless while the watch reads your blood oxygen saturation.

• Wear the watch above your wrist bone. The watch should be snug but comfortable.

• Hold the arm wearing the watch at heart level while the watch reads your blood oxygen saturation.

• Use a silicone or nylon band.

• Clean and dry your arm before putting on the watch.

• Avoid wearing sunscreen, lotion, and insect repellent under the watch.

• Avoid scratching the optical sensor on the back of the watch.

• Rinse the watch with fresh water after each workout.

44 Heart Rate Features

Navigation

You can use the GPS navigation features on your device to view your path on a map, save locations, and find

your way home.

Courses

WARNING

This feature allows users to download courses created by other users. Garmin makes no representations about

the safety, accuracy, reliability, completeness, or timeliness of courses created by third parties. Any use or

reliance on courses created by third parties is at your own risk.

You can send a course from your Garmin Connect account to your device. After it is saved to your device, you

can navigate the course on your device.

You can follow a saved course simply because it is a good route. For example, you can save and follow a bike

friendly commute to work.

You can also follow a saved course, trying to match or exceed previously set performance goals.

Following a Course on Your Device

1 From the watch face, press START.

2 Select an activity.

3 Hold UP.

4 Select Navigation > Courses.

5 Select a course.

6 Select Do Course.

Navigation information appears.

7 Press START to begin navigation.

Creating a Course on Garmin Connect

Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (Garmin

Connect, page62).

1 From the Garmin Connect app, select .

2 Select Training & Planning > Courses > Create Course.

3 Select a course type.

4 Follow the on-screen instructions.

5 Select Done.

NOTE: You can send this course to your device (Sending a Course to Your Device, page45).

Sending a Course to Your Device

You can send a course you created using the Garmin Connect app to your device (Creating a Course on Garmin

Connect, page45).

1 From the Garmin Connect app, select .

2 Select Training & Planning > Courses.

3 Select a course.

4 Select .

5 Select your compatible device.

6 Follow the on-screen instructions.

Navigation 45

Viewing Course Details

You can view course details before you navigate a course.

1 Press START.

2 Select an activity.

3 Hold UP.

4 Select Navigation > Courses.

5 Press START to select a course.

6 Select an option:

• To begin navigation, select Do Course.

• To create a custom pace band, select PacePro.

• To view the course on the map and pan or zoom the map, select Map.

• To begin the course in reverse, select Do Course in Reverse.

• To view an elevation plot of the course, select Elevation Plot.

• To change the course name, select Name.

• To delete the course, select Delete.

Saving Your Location

You can save your current location to navigate back to it later.

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page26).

1 Hold LIGHT.

2 Select .

3 Follow the on-screen instructions.

Viewing and Editing Your Saved Locations

TIP: You can save a location from the controls menu (Controls, page24).

1 Press START.

2 Select an activity.

3 Hold UP.

4 Select Navigation > Saved Locations.

5 Select a saved location.

6 Select an option to view or edit the location details.

Navigating to a Destination

You can use your device to navigate to a destination or follow a course.

1 Press START.

2 Select an activity.

3 Hold UP.

4 Select Navigation.

5 Select a category.

6 Respond to the on-screen prompts to choose a destination.

7 Select Go To.

Navigation information appears.

8 Press START to begin navigation.

46 Navigation

Navigating to Your Starting Point During an Activity

You can navigate back to the starting point of your current activity in a straight line or along the path you

traveled. This feature is available only for activities that use GPS.

1 During an activity, press STOP.

2 Select Back to Start, and select an option:

• To navigate back to the starting point of your activity along the path you traveled, select TracBack.

• To navigate back to the starting point of your activity in a straight line, select Straight Line.

Your current location and the track to follow appear on the map.

Stopping Navigation

• To stop navigation and continue your activity, hold UP, and select Stop Navigation or Stop Course.

• To stop navigation and save your activity, press STOP, and select Save.

Map

represents your location on the map. Location names and symbols appear on the map. When you are

navigating to a destination, your route is marked with a line on the map.

• Map navigation (Panning and Zooming the Map, page48)

• Map settings (Map Settings, page48)

Adding a Map to an Activity

You can add the map to the data screens loop for an activity.

1 Hold UP.

2 Select Activities & Apps.

3 Select the activity to customize.

4 Select the activity settings.

5 Select Data Screens > Add New > Map.

Navigation 47

Panning and Zooming the Map

1 While navigating, press UP or DOWN to view the map.

2 Hold UP.

3 Select Pan/Zoom.

4 Select an option:

• To toggle between panning up and down, panning left and right, or zooming, press START.

• To pan or zoom the map, press UP and DOWN.

• To quit, press BACK.

Map Settings

You can customize how the map appears in the map app and data screens.

Hold UP, and select Map.

Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen. The

Track Up option shows your current direction of travel at the top of the screen.

User Locations: Shows or hides saved locations on the map.

Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom

in or out manually.

Compass

The watch has a 3-axis compass with automatic calibration. The compass features and appearance change

depending on your activity, whether GPS is enabled, and whether you are navigating to a destination.

Calibrating the Compass Manually

NOTICE

Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that

influence magnetic fields, such as vehicles, buildings, and overhead power lines.

Your watch was already calibrated at the factory, and the watch uses automatic calibration by default. If you

experience irregular compass behavior, for example, after moving long distances or after extreme temperature

changes, you can manually calibrate the compass.

1 Hold UP.

2 Select Sensors & Accessories > Calibrate Compass.

3 Follow the on-screen instructions.

TIP: Move your wrist in a small figure eight motion until a message appears.

Sensors and Accessories

The Forerunner watch has several internal sensors, and you can pair additional wireless sensors for your

activities.

48 Sensors and Accessories

Wireless Sensors

Your watch can be paired and used with wireless sensors using ANT+ or Bluetooth technology (Pairing

Your Wireless Sensors, page49). After the devices are paired, you can customize the optional data fields

(Customizing the Data Screens, page71). If your watch was packaged with a sensor, they are already paired.

For information about specific Garmin sensor compatibility, purchasing, or to view the owner's manual, go to

buy.garmin.com for that sensor.

NOTE: Bluetooth sensors are available only with a Forerunner music watch.

Sensor Type Description

External HR

You can use an external sensor, such as the HRM-Pro

™

series or HRM-Fit

™

heart rate monitor, to

view heart rate data during your activities.

Foot Pod

You can use a foot pod to record pace and distance instead of using GPS when you are training

indoors or when your GPS signal is weak.

Headphones

You can use Bluetooth headphones to listen to music loaded onto your Forerunner music watch

(Connecting Bluetooth Headphones, page56).

Lights You can use Varia

™

smart bike lights to improve situational awareness.

Radar

You can use a Varia rearview bike radar to improve situational awareness and send alerts about

approaching vehicles. With a Varia radar camera tail light, you can also take photos and record

video during a ride (Using the Varia Camera Controls, page52).

Spd./Cad.

You can attach speed or cadence sensors to your bike and view the data during your ride. If

necessary, you can manually enter your wheel circumference (Wheel Size and Circumference,

page95).

Tempe

You can attach the tempe temperature sensor to a secure strap or loop where it is exposed to

ambient air, so it provides a consistent source of accurate temperature data.

Pairing Your Wireless Sensors

Before you can pair, you must put on the heart rate monitor or install the sensor.

The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, you must pair

the watch and sensor. If the sensor has both ANT+ and Bluetooth technology, Garmin recommends that you

pair using ANT+ technology. After they are paired, the watch connects to the sensor automatically when you

start an activity and the sensor is active and within range.

1 Bring the watch within 3m (10ft.) of the sensor.

NOTE: Stay 10m (33ft.) away from other wireless sensors while pairing.

2 Hold UP.

3 Select Sensors & Accessories > Add New.

4 Select an option:

• Select Search All.

• Select your sensor type.

After the sensor is paired with your watch, the sensor status changes from Searching to Connected. Sensor

data appears in the data screen loop or a custom data field. You can customize the optional data fields

(Customizing the Data Screens, page71).

Sensors and Accessories 49

Heart Rate Accessory Running Pace and Distance

The HRM-Fit and HRM-Pro series accessories calculate your running pace and distance based on your user

profile and the motion measured by the sensor on every stride. The heart rate monitor provides running pace

and distance when GPS is not available, such as during treadmill running. You can view your running pace and

distance on your compatible Forerunner watch when connected using ANT+ technology. You can also view it on

compatible third-party training apps when connected using Bluetooth technology.

The pace and distance accuracy improves with calibration.

Automatic calibration: The default setting for your watch is Auto Calibrate. The heart rate accessory calibrates

each time you run outside with it connected to your compatible Forerunner watch.

NOTE: Automatic calibration does not work for indoor, trail, or ultra run activity profiles (Tips for Recording

Running Pace and Distance, page50).

Manual calibration: You can select Calibrate & Save after a treadmill run with your connected heart rate

accessory (Calibrating the Treadmill Distance, page9).

Tips for Recording Running Pace and Distance

• Update your Forerunner watch software (Product Updates, page79).

• Complete several outdoor runs with GPS and your connected HRM-Fit or HRM-Pro series accessory. It's

important that your outdoor range of paces matches your range of paces on the treadmill.

• If your run includes sand or deep snow, go to the sensor settings, and turn off Auto Calibrate.

• If you previously connected a compatible foot pod using ANT+ technology, set the foot pod status to Off, or

remove it from the list of connected sensors.

• Complete a treadmill run with manual calibration (Calibrating the Treadmill Distance, page9).

• If automatic and manual calibrations don't seem accurate, go to the sensor settings, and select HRM Pace &

Distance > Reset Calibration Data.

NOTE: You can try turning off Auto Calibrate, and then manually calibrate again (Calibrating the Treadmill

Distance, page9).

Running Power

Garmin running power is calculated using measured running dynamics information, user mass, environmental

data, and other sensor data. The power measurement estimates the amount of power a runner applies to the

road surface, and it is displayed in watts. Using running power as a gauge of effort may suit some runners

better than using either pace or heart rate. Running power can be more responsive than heart rate for indicating

the level of effort, and it can account for the uphills, downhills, and wind, which a pace measurement does not

do.

Running power can be measured using the watch sensors. You can customize the running power data fields to

view your power output and make adjustments to your training (Data Fields, page87). You can set up power

alerts to be notified when you reach a specified power zone (Activity Alerts, page72).

Running power zones are similar to cycling power zones. The values for the zones are default values based on

gender, weight, and average ability, and may not match your personal abilities. You can view your zones on the

Garmin Connect account.

Running Power Settings

Hold UP, select Activities & Apps, select a running activity, select the activity settings, and select Running

Power.

Status: Enables or disables recording Garmin running power data.

Account for Wind: Enables or disables using wind data when calculating your running power. Wind data is a

combination of the speed, heading, and barometer data from your watch and the available wind data from

your phone.

50 Sensors and Accessories

Running Dynamics

Running dynamics is feedback about your running form. Your Forerunner watch has an accelerometer to

calculate five running form metrics. You can view your running dynamics data in the Garmin Connect app.

Metric Description

Run cadence

Cadence is the number of steps per minute. It displays the total steps (right and left

combined).

Vertical oscilla

tion

Vertical oscillation is your bounce while running. It displays the vertical motion of your

torso, measured in centimeters.

Ground contact

time

Ground contact time is the amount of time in each step that you spend on the ground

while running. It is measured in milliseconds.

NOTE: Ground contact time is not available while walking.

Stride length

Stride length is the length of your stride from one footfall to the next. It is measured in

meters.

Vertical ratio

Vertical ratio is the ratio of vertical oscillation to stride length. It displays a percentage. A

lower number typically indicates better running form.

Training with Running Dynamics

The watch uses wrist-based running dynamics to provide feedback about your running form. You can add a

running dynamics screen to any running activity (Customizing the Data Screens, page71).

1 Press START, and select a running activity.

2 Press START to start the activity timer.

3 Go for a run.

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

5 If necessary, hold UP to edit how the running dynamics data appears.

Sensors and Accessories 51

Color Gauges and Running Dynamic Data

Garmin has researched many runners of all different levels. The data values in the red or orange zones are

typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical

for more experienced or faster runners. More experienced runners tend to exhibit shorter ground contact times,

lower vertical oscillation, lower vertical ratio, and higher cadence than less experienced runners. However, taller

runners typically have slightly slower cadences, longer strides, and slightly higher vertical oscillation. Vertical

ratio is your vertical oscillation divided by stride length. It is not correlated with height.

For additional theories and interpretations of running dynamics data, you can search reputable running

publications and websites.

Color Zone Percentile in Zone Cadence Range

Purple

>95 >183spm

Blue

70–95 174–183spm

Green

30–69 164–173spm

Orange

5–29 153–163spm

Red

<5 <153spm

Using an Optional Bike Speed or Cadence Sensor

You can use a compatible bike speed or cadence sensor to send data to your watch.

• Pair the sensor with your watch (Pairing Your Wireless Sensors, page49).

• Set your wheel size (Wheel Size and Circumference, page95).

• Go for a ride (Starting an Activity, page3).

Situational Awareness

WARNING

The Varia device can improve situational awareness. It is not a replacement for cyclist attentiveness and good

judgment. Always maintain awareness of your surroundings, and operate the bicycle in a safe manner. Failure to

do so could result in serious injury or death.

Your Forerunner device can be used with the Varia smart bike lights and rearview radar (Using the Varia Camera

Controls, page52). See the owner's manual for your Varia device for more information.

Using the Varia Camera Controls

NOTICE

Some jurisdictions may prohibit or regulate the recording of video, audio, or photographs, or may require that

all parties have knowledge of the recording and provide consent. It is your responsibility to know and follow all

laws, regulations, and any other restrictions in jurisdictions where you plan to use this device.

Before you can use the Varia camera controls, you must pair the accessory with your watch (Pairing Your

Wireless Sensors, page49).

1 Add the RCT Camera control to your watch (Customizing the Controls Menu, page26).

2 From the RCT Camera control, select an option:

• Select to view the camera settings.

• Select to take a photo.

• Select to save a clip.

52 Sensors and Accessories

tempe

Your device is compatible with the tempe temperature sensor. You can attach the sensor to a secure strap or

loop where it is exposed to ambient air, so it provides a consistent source of accurate temperature data. You

must pair the tempe sensor with your device to display temperature data. See the instructions for your tempe

sensor for more information (www.garmin.com/manuals/tempe).

User Profile

You can update your user profile on your watch or on the Garmin Connect app.

Setting Up Your User Profile

You can update your sex, date of birth, height, weight, wrist, heart rate zone, and power zone. The watch uses

this information to calculate accurate training data.

1 Hold UP.

2 Select User Profile.

3 Select an option.

Gender Settings

When you first set up the watch, you must choose a sex. Most fitness and training algorithms are binary. For the

most accurate results, Garmin recommends selecting your sex assigned at birth. After the initial setup, you can

customize the profile settings in your Garmin Connect account.

Profile & Privacy: Enables you to customize the data on your public profile.

User Settings: Sets your sex. If you select Not Specified, the algorithms that require a binary input will use the

sex you specified when you first set up the watch.

Viewing Your Fitness Age

Your fitness age gives you an idea of how your fitness compares with a person of the same sex. Your watch

uses information, such as your age, body mass index (BMI), resting heart rate data, and vigorous activity history

to provide a fitness age. If you have a Garmin Index

™

scale, your watch uses the body fat percentage metric

instead of BMI to determine your fitness age. Exercise and lifestyle changes can impact your fitness age.

NOTE: For the most accurate fitness age, complete the user profile setup (Setting Up Your User Profile, page53).

1 Hold UP.

2 Select User Profile > Fitness Age.

About Heart Rate Zones

Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their

level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted

heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are

calculated based on percentages of your maximum heart rate.

Fitness Goals

Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying

these principles.

• Your heart rate is a good measure of exercise intensity.

• Training in certain heart rate zones can help you improve cardiovascular capacity and strength.

If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page54) to

determine the best heart rate zone for your fitness objectives.

If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms

and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is

220 minus your age.

User Profile 53

Setting Your Heart Rate Zones

The watch uses your user profile information from the initial setup to determine your default heart rate zones.

You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most

accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone

and enter your resting heart rate manually. You can manually adjust your zones on the watch or using your

Garmin Connect account.

1 Hold UP.

2 Select User Profile > Heart Rate & Power Zones > Heart Rate.

3 Select Max. Heart Rate, and enter your maximum heart rate.

4 Select Resting HR > Set Custom, and enter your resting heart rate.

You can use the average resting heart rate measured by your watch, or you can set a custom resting heart

rate.

5 Select Zones > Based On.

6 Select an option:

• Select %Max. HR to view and edit the zones as a percentage of your maximum heart rate.

• Select %HRR to view and edit the zones as a percentage of your heart rate reserve (maximum heart rate

minus resting heart rate).

7 Select a zone, and enter a value for each zone.

8 Select Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional).

9 Repeat the steps to add sport heart rate zones (optional).

Letting the Watch Set Your Heart Rate Zones

The default settings allow the watch to detect your maximum heart rate and set your heart rate zones as a

percentage of your maximum heart rate.

• Verify that your user profile settings are accurate (Setting Up Your User Profile, page53).

• Run often with the wrist or chest heart rate monitor.

• Try a few heart rate training plans, available from your Garmin Connect account.

• View your heart rate trends and time in zones using your Garmin Connect account.

Heart Rate Zone Calculations

Zone

% of Maximum Heart

Rate

Perceived Exertion Benefits

1 50–60% Relaxed, easy pace, rhythmic breathing

Beginning-level aerobic training,

reduces stress

2 60–70%

Comfortable pace, slightly deeper

breathing, conversation possible

Basic cardiovascular training, good

recovery pace

3 70–80%

Moderate pace, more difficult to hold

conversation

Improved aerobic capacity, optimal

cardiovascular training

4 80–90%

Fast pace and a bit uncomfortable,

breathing forceful

Improved anaerobic capacity and

threshold, improved speed

5 90–100%

Sprinting pace, unsustainable for long

period of time, labored breathing

Anaerobic and muscular endurance,

increased power

54 User Profile

Setting Your Power Zones

The power zones use default values based on gender, weight, and average ability, and may not match your

personal abilities. If you know your threshold power (TP) value, you can enter it and allow the software to

calculate your power zones automatically. You can manually adjust your zones on the watch or using your

Garmin Connect account.

1 Hold UP.

2 Select User Profile > Heart Rate & Power Zones > Running Power.

3 Select Based On.

4 Select an option:

• Select Watts to view, and edit the zones in watts.

• Select % of TP to view, and edit the zones as a percentage of your threshold power.

5 Select Threshold Power, and enter your value.

6 Select a zone, and enter a value for each zone.

7 If necessary, select Minimum, and enter a minimum power value.

Music

NOTE: There are three different music playback options for your Forerunner music watch.

• Third-party provider music

• Personal audio content

• Music stored on your phone

On a Forerunner music watch, you can download audio content to your watch from your computer or from a

third-party provider, so you can listen when your phone is not nearby. To listen to audio content stored on your

watch, you can connect Bluetooth headphones.

Downloading Personal Audio Content

Before you can send your personal music to your watch, you must install the Garmin Express application on

your computer (www.garmin.com/express).

You can load your personal audio files, such as .mp3 and .m4a files, to a Forerunner music watch from your

computer. For more information, go to www.garmin.com/musicfiles.

1 Connect the watch to your computer using the included USB cable.

2 On your computer, open the Garmin Express application, select your watch, and select Music.

TIP: For Windows computers, you can select and browse to the folder with your audio files. For Apple

computers, the Garmin Express application uses your iTunes

library.

3 In the My Music or iTunes Library list, select an audio file category, such as songs or playlists.

4 Select the checkboxes for the audio files, and select Send to Device.

5 If necessary, in the Forerunner music list, select a category, select the checkboxes, and select Remove From

Device to remove audio files.

Music 55

Connecting to a Third-Party Provider

Before you can download music or other audio files to your watch from a supported third-party provider, you

must connect the provider to your watch.

For more options, you can download the Connect IQ app on your phone (Downloading Connect IQ Features,

page64).

1 Press START.

2 Select Connect IQ Store.

3 Follow the on-screen instructions to install a third-party music provider.

4 Hold DOWN from any screen to open the music controls.

5 Select the music provider.

NOTE: If you want to select another provider, hold UP, select Music Providers, and follow the on-screen

instructions.

Downloading Audio Content from a Third-Party Provider

Before you can download audio content from a third-party provider, you must connect to a Wi‑Fi network

(Connecting to a Wi‑Fi Network, page62).

1 Hold DOWN from any screen to open the music controls.

2 Hold UP.

3 Select Music Providers.

4 Select a connected provider, or select Add Music Apps to add a music provider from the Connect IQ store.

5 Select a playlist or other item to download to the watch.

6 If necessary, press BACK until you are prompted to sync with the service.

NOTE: Downloading audio content can drain the battery. You may be required to connect the watch to an

external power source if the battery is low.

Disconnecting from a Third-Party Provider

1 From the Garmin Connect app, select .

2 Select Garmin Devices, and select your watch.

3 Select Music.

4 Select an installed third-party provider, and follow the on-screen instructions to disconnect the third-party

provider from your watch.

Connecting Bluetooth Headphones

To listen to music loaded onto your Forerunner music watch, you must connect Bluetooth headphones.

1 Bring the headphones within 2m (6.6ft.) of your watch.

2 Enable pairing mode on the headphones.

3 Hold UP.

4 Select Music > Headphones > Add New.

5 Select your headphones to complete the pairing process.

56 Music

Listening to Music

1 Hold DOWN from any screen to open the music controls.

2 Hold UP.

3 Select an option:

• If this is your first time listening to music, select Music > Music Providers.

• If this is not your first time listening to music, select Music Providers.

4 Select an option:

• To listen to music downloaded to the watch from your computer, select My Music, and select an option

(Downloading Personal Audio Content, page55).

• To listen to music from a third-party provider, select the name of the provider, and select a playlist.

• To control music playback on your phone, select Control Phone.

5 If necessary, connect your Bluetooth headphones (Connecting Bluetooth Headphones, page56).

6 Select .

Music 57

Music Playback Controls

NOTE: Some music playback controls are available on a Forerunner music watch only.

NOTE: Music playback controls may look different, depending on the selected music source.

Select to view more music playback controls.

Select to browse the audio files and playlists for the selected source.

Select to adjust the volume.

Select to play and pause the current audio file.

Select to skip to the next audio file in the playlist.

Hold to fast forward through the current audio file.

Select to restart the current audio file.

Select twice to skip to the previous audio file in the playlist.

Hold to rewind through the current audio file.

Select to change the repeat mode.

Select to change the shuffle mode.

Controlling Music Playback on a Connected Phone

1 On your phone, start playing a song or playlist.

2 Select an option:

• On a Forerunner music watch, hold DOWN from any screen to open the music controls.

• On a Forerunner non-music watch, press DOWN to view the music controls glance.

NOTE: You may need to add the music controls glance to your glance loop (Customizing the Glance Loop,

page16).

3 Hold UP.

4 Select Music > Music Providers > Control Phone.

58 Music

Changing the Audio Mode

You can change the music playback mode from stereo to mono.

1 Hold UP.

2 Select Music > Audio.

3 Select an option.

Connectivity

Connectivity features are available for your watch when you pair with your compatible phone (Pairing

Your Phone, page59). Additional features are available when you connect your watch to a Wi‑Fi network

(Connecting to a Wi‑Fi Network, page62).

Phone Connectivity Features

Phone connectivity features are available for your Forerunner watch when you pair it using the Garmin Connect

app (Pairing Your Phone, page59).

• App features from the Garmin Connect app, the Connect IQ app, and more (Phone Apps and Computer

Applications, page62)

• Glances (Glances, page13)

• Controls menu features (Controls, page24)

• Safety and tracking features (Safety and Tracking Features, page65)

• Phone interactions, such as notifications (Enabling Bluetooth Notifications, page59)

Pairing Your Phone

To use the connected features on your watch, you must pair it directly through the Garmin Connect app, instead

of from the Bluetooth settings on your phone.

1 During the initial setup on your watch, select when you are prompted to pair with your phone.

NOTE: If you previously skipped the pairing process, you can hold UP, and select Connectivity > Phone > Pair

Phone.

NOTE: If you have a Forerunner non-music watch, you can hold UP, and select Phone > Pair Phone.

2 Scan the QR code with your phone, and follow the on-screen instructions to complete the pairing and setup

process.

Enabling Bluetooth Notifications

Before you can enable notifications, you must pair the watch with a compatible phone (Pairing Your Phone,

page59).

1 Hold UP.

2 If you have a Forerunner music watch, select Connectivity.

3 Select Phone > Notifications > Status > On.

4 Select During Activity or General Use.

5 Select a notification type.

6 Select status, tone, and vibration preferences.

7 Press BACK.

8 Select privacy and timeout preferences.

9 Press BACK.

10 Select Signature to add a signature to your text message replies.

Connectivity 59

Viewing Notifications

1 From the watch face, press UP or DOWN to view the notifications glance.

2 Press START.

3 Select a notification.

4 Press START for more options.

5 Press BACK to return to the previous screen.

Receiving an Incoming Phone Call

When you receive a phone call on your connected phone, the Forerunner watch displays the name or phone

number of the caller.

• To accept the call, select START.

NOTE: To talk to the caller, you must use your connected phone.

• To decline the call, select DOWN.

• To decline the call and immediately send a text message reply, select , and select a message from the list.

NOTE: To send a text message reply, you must be connected to a compatible Android

™

phone using

Bluetooth technology.

Replying to a Text Message

NOTE: This feature is available only for compatible Android phones.

When you receive a text message notification on your watch, you can send a quick reply by selecting from a list

of messages. You can customize messages in the Garmin Connect app.

NOTE: This feature sends text messages using your phone. Regular text message limits and charges from your

carrier and phone plan may apply. Contact your mobile carrier for more information about text message charges

or limits.

1 From the watch face, press UP or DOWN to view the notifications glance.

2 Press START, and select a text message notification.

3 Press START.

4 Select Reply.

5 Select a message from the list.

Your phone sends the selected message as an SMS text message.

Managing Notifications

You can use your compatible phone to manage notifications that appear on your Forerunner watch.

Select an option:

• If you are using an iPhone

, go to the iOS

notifications settings to select the items to show on the watch.

• If you are using an Android phone, from the Garmin Connect app, select > Settings > Notifications.

Turning Off the Bluetooth Phone Connection

You can turn off the Bluetooth phone connection from the controls menu.

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page26).

1 Hold LIGHT to view the controls menu.

2 Select to turn off the Bluetooth phone connection on your Forerunner watch.

Refer to the owner's manual for your phone to turn off Bluetooth technology on your phone.

Turning On and Off Phone Connection Alerts

You can set the Forerunner watch to alert you when your paired phone connects and disconnects using

Bluetooth technology.

NOTE: Phone connection alerts are turned off by default.

1 Hold UP.

2 Select Connectivity > Phone > Connected Alerts.

60 Connectivity

Turning On and Off Find My Phone Alerts

1 Hold UP.

2 Select Notifications & Alerts > System Alerts > Phone > Find My Phone Alerts.

Locating a Phone Lost During a GPS Activity

Your Forerunner watch automatically stores a GPS location when your paired phone is disconnected during a

GPS activity. You can use this feature to help locate a phone that is lost during an activity.

1 Start a GPS activity.

2 When prompted to navigate to the last known location of your device, select .

3 Navigate to the location on the map (Navigating to a Destination, page46).

4 Press DOWN to view a compass pointing to the location (optional).

5 When your watch is within Bluetooth range of your phone, the Bluetooth signal strength appears on the

screen.

The signal strength increases as you move closer to your phone.

Playing Audio Prompts During an Activity

You can enable your Forerunner music watch to play motivational status announcements during a run or other

activity. Audio prompts play on your connected Bluetooth headphones, if available. Otherwise, audio prompts

play on your phone paired through the Garmin Connect app. During an audio prompt, the watch or phone mutes

the primary audio to play the announcement.

NOTE: This feature is not available for all activities.

1 Hold UP.

2 Select Audio Prompts.

3 Select an option:

• To hear a prompt for each lap, select Lap Alert.

• To customize prompts with your pace and speed information, select Pace/Speed Alert.

• To customize prompts with your heart rate information, select Heart Rate Alert.

• To customize prompts with power data, select Power Alert.

• To hear prompts when you start and stop the activity timer, including the Auto Pause

feature, select

Timer Events.

• To hear workout alerts play as an audio prompt, select Workout Alerts.

• To hear activity alerts play as an audio prompt, select Activity Alerts (Activity Alerts, page72).

• To hear a sound play right before an audio alert or prompt, select Audio Tones.

• To change the language or the dialect of the voice prompts, select Dialect.

Wi‑Fi Connectivity Features

Wi‑Fi is available only on the Forerunner music watch.

Activity uploads to your Garmin Connect account: Automatically sends your activity to your Garmin Connect

account as soon as you finish recording the activity.

Audio content: Allows you to sync audio content from third-party providers.

Software updates: You can download and install the latest software.

Workouts and training plans: You can browse for and select workouts and training plans on the Garmin Connect

site. The next time your watch has a Wi‑Fi connection, the files are sent to your watch.

Connectivity 61

Connecting to a Wi‑Fi Network

You must connect your watch to the Garmin Connect app on your phone or to the Garmin Express application

on your computer before you can connect to a Wi‑Fi network.

1 Hold UP.

2 Select Connectivity > Wi-Fi > My Networks > Search for Networks.

The watch displays a list of nearby Wi‑Fi networks.

3 Select a network.

4 If necessary, enter the password for the network.

The watch connects to the network, and the network is added to the list of saved networks. The watch

reconnects to this network automatically when it is within range.

Phone Apps and Computer Applications

You can connect your watch to multiple Garmin phone apps and computer applications using the same Garmin

account.

Garmin Connect

You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze,

share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims,

hikes, triathlons, and more. To sign up for a free account, you can download the app from the app store on your

phone , or go to connect.garmin.com.

Store your activities: After you complete and save an activity with your watch, you can upload that activity to

your Garmin Connect account and keep it as long as you want.

Analyze your data

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

Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet

your goals.

Share your activities: You can connect with friends to follow each other's activities or share links to your

activities.

Manage your settings: You can customize your watch and user settings on your Garmin Connect account.

62 Connectivity

Using the Garmin Connect App

After you pair your watch with your phone (Pairing Your Phone, page59), you can use the Garmin Connect app to

upload all of your activity data to your Garmin Connect account.

1 Verify the Garmin Connect app is running on your phone.

2 Bring your watch within 10m (30ft.) of your phone.

Your watch automatically syncs your data with the Garmin Connect app and your Garmin Connect account.

Updating the Sofware Using the Garmin Connect App

Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect

account, and you must pair the watch with a compatible phone (Pairing Your Phone, page59).

Sync your watch with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page63).

When new software is available, the Garmin Connect app automatically sends the update to your watch.

Using Garmin Connect on Your Computer

The Garmin Express application connects your watch to your Garmin Connect account using a computer. You

can use the Garmin Express application to upload your activity data to your Garmin Connect account and to

send data, such as workouts or training plans, from the Garmin Connect website to your watch. You can also

add music to your watch (Downloading Personal Audio Content, page55). You can also install software updates

and manage your Connect IQ apps.

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

2 Go to www.garmin.com/express.

3 Download and install the Garmin Express application.

4 Open the Garmin Express application, and select Add Device.

5 Follow the on-screen instructions.

Updating the Sofware Using Garmin Express

Before you can update your device software, you must have a Garmin Connect account, and you must download

the Garmin Express application.

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

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

2 Follow the on-screen instructions.

3 Do not disconnect your device from the computer during the update process.

NOTE: If you have already set up your device with Wi‑Fi connectivity, Garmin Connect can automatically

download available software updates to your device when it connects using Wi‑Fi.

Manually Syncing Data with Garmin Connect

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page26).

1 Hold LIGHT to view the controls menu.

2 Select Sync.

Connect IQ Features

You can add Connect IQ apps, data fields, glances, music providers, and watch faces to your watch using the

Connect IQ store on your watch or phone.

NOTE: Music providers and Connect IQ access from the watch are available only on your Forerunner music

watch.

Watch Faces: Allow you to customize the appearance of the clock.

Device Apps: Add interactive features to your watch, such as glances and new outdoor and fitness activity

types.

Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways.

You can add Connect IQ data fields to built-in features and pages.

Music: Add music providers to your Forerunner music watch.

Connectivity 63

Downloading Connect IQ Features

Before you can download features from the Connect IQ app, you must pair your Forerunner watch with your

phone (Pairing Your Phone, page59).

1 From the app store on your phone, install and open the Connect IQ app.

2 If necessary, select your watch.

3 Select a Connect IQ feature.

4 Follow the on-screen instructions.

Downloading Connect IQ Features Using Your Computer

1 Connect the watch to your computer using a USB cable.

2 Go to apps.garmin.com, and sign in.

3 Select a Connect IQ feature, and download it.

4 Follow the on-screen instructions.

Garmin Messenger App

WARNING

Before you can use certain inReach

features of the Garmin Messenger app, including SOS, tracking, and

inReach Weather, you must have an active satellite subscription and a connected inReach device. Always test

the app before you use it outdoors.

With an inReach subscription and a connected inReach device, you can use the Garmin Messenger app for

tracking, SOS, inReach Weather, and managing your service plan. You can also use the app to message other

inReach device users, as well as friends and family. The app works over both the Iridium

satellite network

and the internet (using a wireless connection or cellular data on your phone). Messages sent using a wireless

connection or cellular data on your phone do not incur data charges or additional charges on your inReach

subscription. Messages received may incur charges if message delivery is attempted over both the Iridium

satellite network and the internet. Standard text messaging rates for your cellular data plan apply.

Without an inReach subscription, the app also provides a messaging experience for friends and family. Anyone

can download the app and connect their phone, allowing them to communicate with other app users over

the internet (no login is required). App users can also create group messaging threads with other SMS phone

numbers. New members added to the group message can download the app to see what others are saying.

You can download the Garmin Messenger app from the app store on your phone (garmin.com/messengerapp).

64 Connectivity

Using the Messenger Feature

CAUTION

The non-satellite messaging features of the Garmin Messenger app alone should not be relied on as a primary

method to obtain emergency assistance.

NOTICE

To use the Messenger feature, your Forerunner watch must be connected to the Garmin Messenger app on your

compatible phone using Bluetooth technology.

The Messenger feature on your watch allows you to view, compose, and reply to messages from the Garmin

Messenger phone app.

1 From the watch face, press UP or DOWN to view the Messenger glance.

TIP: The Messenger feature is available as a glance, app, or controls menu option on your watch.

2 Press START to open the glance.

3 If this is your first time using the Messenger feature, scan the QR code with your phone, and follow the

on-screen instructions to complete the pairing and setup process.

4 On your watch, select an option:

• To compose a new message, select New Message, select a recipient, and either select a pre-defined

message or compose your own.

• To view a conversation, press UP or DOWN, and select a conversation.

• To reply to a message, select a conversation, select Reply, and either select a pre-defined message or

compose your own.

Safety and Tracking Features

CAUTION

The safety and tracking features are supplemental features and should not be relied on as a primary method to

obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.

NOTICE

To use the safety and tracking features, the Forerunner watch must be connected to the Garmin Connect app

using Bluetooth technology. Your paired phone must be equipped with a data plan and be in an area of network

coverage where data is available. You can enter emergency contacts in your Garmin Connect account.

For more information about safety and tracking features, go to www.garmin.com/safety.

Assistance: Allows you to send a message with your name, LiveTrack link, and GPS location (if available) to

your emergency contacts.

Incident Detection: When the Forerunner watch detects an incident during certain outdoor activities, the watch

sends an automated message, LiveTrack link, and GPS location (if available) to your emergency contacts.

LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite

followers using email or social media, allowing them to view your live data on a web page.

Adding Emergency Contacts

Emergency contact phone numbers are used for the safety and tracking features.

1 From the Garmin Connect app, select .

2 Select Safety & Tracking > Safety Features > Emergency Contacts > Add Emergency Contacts.

3 Follow the on-screen instructions.

Your emergency contacts receive a notification when you add them as an emergency contact, and can accept or

decline your request. If a contact declines, you must choose another emergency contact.

Safety and Tracking Features 65

Adding Contacts

You can add up to 50 contacts to the Garmin Connect app. Contact emails can be used with the LiveTrack

feature. Three of these contacts can be used as emergency contacts (Adding Emergency Contacts, page65).

1 From the Garmin Connect app, select .

2 Select Contacts.

3 Follow the on-screen instructions.

After you add contacts, you must sync your data to apply the changes to your Forerunner device (Manually

Syncing Data with Garmin Connect, page63).

Turning Incident Detection On and Off

CAUTION

Incident detection is a supplemental feature available only for certain outdoor activities. Incident detection

should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not

contact emergency services on your behalf.

NOTICE

Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin

Connect app (Adding Emergency Contacts, page65). Your paired phone must be equipped with a data plan and

be in an area of network coverage where data is available. Your emergency contacts must be able to receive

emails or text messages (standard text messaging rates may apply).

1 Hold UP.

2 Select Safety & Tracking > Incident Detection.

3 Select a GPS activity.

NOTE: Incident detection is available only for certain outdoor activities.

When an incident is detected by your Forerunner watch and your phone is connected, the Garmin Connect

app can send an automated text message and email with your name and GPS location (if available) to your

emergency contacts. A message appears on your device and paired phone indicating your contacts will be

informed after 15 seconds have elapsed. If assistance is not needed, you can cancel the automated emergency

message.

Requesting Assistance

CAUTION

Assistance is a supplemental feature and should not be relied upon as a primary method to obtain emergency

assistance. The Garmin Connect app does not contact emergency services on your behalf.

NOTICE

Before you can request assistance, you must set up emergency contacts in the Garmin Connect app (Adding

Emergency Contacts, page65). Your paired phone must be equipped with a data plan and be in an area of

network coverage where data is available. Your emergency contacts must be able to receive emails or text

messages (standard text messaging rates may apply).

1 Hold LIGHT.

2 When you feel three vibrations, release the button to activate the assistance feature.

The countdown screen appears.

TIP: Before the countdown is complete, you can hold any button to cancel the message.

Live Event Sharing

Live event sharing allows you to send messages to friends and family during an event, providing real-time

updates including cumulative time and last lap time. Before the event, you can customize the list of recipients

and the message content in the Garmin Connect app.

66 Safety and Tracking Features

Turning On Live Event Sharing

Before you can use live event sharing, you must set up the LiveTrack feature in the Garmin Connect app.

NOTE: LiveTrack features are available when your Forerunner watch is connected to the Garmin Connect app

using Bluetooth technology, with a compatible Android phone.

1 In the Garmin Connect app, from the settings menu, select Safety & Tracking > Live Event Sharing.

You can customize the message triggers and options.

2 Go outside, and select a GPS activity on your Forerunner watch.

NOTE: This feature is not available for all activities.

3 Select > Live Event Sharing > Sharing.

Live event sharing is enabled for 24 hours.

4 Select Recipients to add people from your contacts.

Clocks

Setting an Alarm

You can set multiple alarms.

1 Hold UP.

2 Select Clocks > Alarms > Add Alarm.

3 Enter the alarm time.

Editing an Alarm

1 From the watch face, hold UP.

2 Select Clocks > Alarms.

3 Select an alarm.

4 Select an option:

• To turn the alarm on or off, select Status.

• To change the alarm time, select Time.

• To set the alarm to repeat regularly, select Repeat, and select when the alarm should repeat.

• To select the type of alarm notification, select Sound and Vibe.

• To turn the display on or off with the alarm, select Brightness.

• To select a description for the alarm, select Label.

• To delete the alarm, select Delete.

Clocks 67

Using the Stopwatch

1 From the watch face, hold UP.

2 Select Clocks > Stopwatch.

3 Press START to start the timer.

4 Press BACK to restart the lap timer .

The total stopwatch time continues running.

5 Press STOP to stop both timers.

6 Select an option:

• To reset both timers, press DOWN.

• To save the stopwatch time as an activity, press UP, and select Save Activity.

• To reset the timers and exit the stopwatch, press UP, and select Done.

• To review the lap timers, press UP, and select Review.

NOTE: The Review option only appears if there have been multiple laps.

• To return to the watch face without resetting the timers, press UP, and select Go To Watchface.

• To enable or disable lap recording, press UP, and select Lap Key.

Starting the Countdown Timer

1 From the watch face, hold UP.

2 Select Clocks > Timers.

3 Select an option:

• To set and save a countdown timer for the first time, enter the time, press UP, and select Save Timer.

• To set and save additional countdown timers, select Add Timer, and enter the time.

• To set a countdown timer without saving it, select Quick Timer, and enter the time.

4 If necessary, press UP, and select an option:

• Select Time to change the time.

• Select Restart > On to automatically restart the timer after it expires.

• Select Sound and Vibe, and select a type of notification.

5 Press START to start the timer.

68 Clocks

Deleting a Timer

1 From the watch face, hold UP.

2 Select Clocks > Timers.

3 Select a timer.

4 Press UP, and select Delete.

Syncing the Time with GPS

Each time you turn on the watch and acquire satellites, the watch automatically detects your time zones and the

current time of day. You can also manually sync the time with GPS when you change time zones, and to update

for daylight saving time.

1 Hold UP.

2 Select System > Time > Sync With GPS.

3 Wait while the device locates satellites (Acquiring Satellite Signals, page80).

Setting the Time Manually

1 From the watch face, hold UP.

2 Select System > Time > Set Time > Manual.

3 Select Time, and enter the time of day.

Adding Alternate Time Zones

You can display the current time of day in additional time zones.

1 Hold UP.

2 Select Clocks > Alt. Time Zones > Add Zone.

3 Press UP or DOWN to highlight a region, and press START to select it.

4 Select a time zone.

5 If necessary, rename the zone.

Editing an Alternate Time Zone

1 Hold UP.

2 Select Clocks > Alt. Time Zones.

3 Select a time zone.

4 Press START.

5 Select an option:

• To set the time zone to display on the glance loop, select Set as Favorite.

• To enter a custom name for the time zone, select Rename.

• To enter a custom abbreviation for the time zone, select Abbreviate.

• To change the time zone, select Change Zone.

• To delete the time zone, select Delete.

Clocks 69

Customizing Your Watch

Activities and App Settings

These settings allow you to customize each preloaded activity app based on your needs. For example, you can

customize data pages and enable alerts and training features. Not all settings are available for all activity types.

Hold UP, select Activities & Apps, select an activity, and select the activity settings.

Accent Color: Sets the accent color of each activity to help identify which activity is active.

Alerts: Sets the training or navigation alerts for the activity (Activity Alerts, page72).

Auto Pause: Sets the options for the Auto Pause feature to stop recording data when you stop moving or when

you drop below a specified speed. This feature is helpful if your activity includes stop lights or other places

where you must stop.

Auto Rest: Enables the watch to automatically create a rest interval when you stop moving (Auto Rest and

Manual Rest, page8).

Auto Set: Enables the watch to start and stop exercise sets automatically during a strength training activity.

Broadcast Heart Rate: Enables automatic heart rate data broadcasting when you start the activity (Broadcasting

Heart Rate Data, page42).

Countdown Start: Enables a countdown timer for pool swimming intervals.

Data Screens: Enables you to customize data screens and add new data screens for the activity (Customizing

the Data Screens, page71).

Edit Weight: Allows you to add the weight used for an exercise set during a strength training or cardio activity.

Lane Number: Sets your lane number for track running.

Lap Key: Enables or disables the BACK button for recording a lap or rest during an activity.

Laps: Sets the options for the Auto Lap feature to automatically mark laps. The Auto Distance option marks laps

at a specific distance. When you complete a lap, a customizable lap alert message appears. This feature is

helpful for comparing your performance over different parts of an activity.

Lock Device: Locks the touchscreen and buttons during a multisport activity to prevent inadvertent button

presses and touchscreen swipes.

Pool Size: Sets the pool length for pool swimming.

Power Save Timeout: Sets the power-save timeout length for how long your watch stays in training mode, for

example, when you are waiting for a race to start. The Normal option sets the watch to enter low-power

watch mode after 5 minutes of inactivity. The Extended option sets the watch to enter low-power watch

mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between charges.

Record Temperature: Records the ambient temperature around the watch during certain activities.

Record VO2 Max.: Enables VO2 max. recording for trail run and ultra run activities.

Rename: Sets the activity name.

Rep Counting: Enables or disables rep counting during a workout. The Workouts Only option enables rep

counting during guided workouts only.

Restore Defaults: Allows you to reset the activity settings.

Running Power: Allows you to record running power data and customize the settings (Running Power Settings,

page50).

Satellites: Sets the satellite system to use for the activity (Satellite Settings, page73).

Self Evaluation: Sets how often you evaluate your perceived effort for the activity (Evaluating an Activity,

page4).

Stroke Detection: Enables stroke detection for pool swimming.

Touch: Enables or disables the touchscreen during an activity.

Vibration Alerts: Enables alerts that notify you to inhale or exhale during a breathwork activity.

70 Customizing Your Watch

Customizing the Data Screens

You can show, hide, and change the layout and content of data screens for each activity.

1 Hold UP.

2 Select Activities & Apps.

3 Select the activity to customize.

4 Select the activity settings.

5 Select Data Screens.

6 Select a data screen to customize.

7 Select an option:

• Select Layout to adjust the number of data fields on the data screen.

• Select Data Fields, and select a field to change the data that appears in the field.

TIP: For a list of all the available data fields, go to Data Fields, page87. Not all data fields are available

for all activity types.

• Select Reorder to change the location of the data screen in the loop.

• Select Remove to remove the data screen from the loop.

8 If necessary, select Add New to add a data screen to the loop.

You can add a custom data screen, or select one of the predefined data screens.

Adding a Map to an Activity

You can add the map to the data screens loop for an activity.

1 Hold UP.

2 Select Activities & Apps.

3 Select the activity to customize.

4 Select the activity settings.

5 Select Data Screens > Add New > Map.

Customizing Your Watch 71

Activity Alerts

You can set alerts for each activity, which can help you to train toward specific goals, to increase your

awareness of your environment, and to navigate to your destination. Some alerts are available only for specific

activities. There are three types of alerts: event alerts, range alerts, and recurring alerts.

Event alert: An event alert notifies you one time. The event is a specific value. For example, you can set the

watch to alert you when you burn a specified number of calories.

Range alert: A range alert notifies you each time the watch is above or below a specified range of values. For

example, you can set the watch to alert you when your heart rate is below 60beats per minute (bpm) and

over 210bpm.

Recurring alert: A recurring alert notifies you each time the watch records a specified value or interval. For

example, you can set the watch to alert you every 30minutes.

Alert Name Alert Type Description

Cadence Range You can set minimum and maximum cadence values.

Calories Event, recurring You can set the number of calories.

Distance Event, recurring You can set a distance interval.

Elevation Range You can set minimum and maximum elevation values.

Heart Rate Range

You can set minimum and maximum heart rate values or select zone

changes. See About Heart Rate Zones, page53 and Heart Rate Zone Calcula

tions, page54.

Pace Range You can set minimum and maximum pace values.

Proximity Event You can set a radius from a saved location.

Run/Walk Recurring You can set timed walking breaks at regular intervals.

Running Power Event, range You can set minimum and maximum power zone values.

Speed Range You can set minimum and maximum speed values.

Stroke Rate Range You can set high or low strokes per minute.

Time Event, recurring You can set a time interval.

Track Timer Recurring You can set a track time interval in seconds.

72 Customizing Your Watch

Setting an Alert

1 Hold UP.

2 Select Activities & Apps.

3 Select an activity.

NOTE: This feature is not available for all activities.

4 Select the activity settings.

5 Select Alerts.

6 Select an option:

• Select Add New to add a new alert for the activity.

• Select the alert name to edit an existing alert.

7 If necessary, select the type of alert.

8 Select a zone, enter the minimum and maximum values, or enter a custom value for the alert.

9 If necessary, turn on the alert.

For event and recurring alerts, a message appears each time you reach the alert value. For range alerts, a

message appears each time you exceed or drop below the specified range (minimum and maximum values).

Satellite Settings

You can change the satellite settings to customize the satellite systems used for each activity. For more

information about satellite systems, go to www.garmin.com/aboutGPS.

TIP: The satellite settings can impact battery life (Battery Life Information, page79).

Hold UP, select Activities & Apps, select an activity, select the activity settings, and select Satellites.

NOTE: These settings are not available for all activities.

Off: Disables satellite systems for the activity.

Use Default: Enables the watch to use the default system setting for satellites (System Settings, page74).

GPS Only: Enables the GPS satellite system.

All Systems: Enables multiple satellite systems. Using multiple satellite systems together offers increased

performance in challenging environments and faster position acquisition than using GPS only.

UltraTrac: Records track points and sensor data less frequently. Enabling the UltraTrac feature increases

battery life but decreases the quality of recorded activities. You should use the UltraTrac feature for activities

that demand longer battery life and for which frequent sensor data updates are less important.

Calibrating the Compass Manually

NOTICE

Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that

influence magnetic fields, such as vehicles, buildings, and overhead power lines.

Your watch was already calibrated at the factory, and the watch uses automatic calibration by default. If you

experience irregular compass behavior, for example, after moving long distances or after extreme temperature

changes, you can manually calibrate the compass.

1 Hold UP.

2 Select Sensors & Accessories > Calibrate Compass.

3 Follow the on-screen instructions.

TIP: Move your wrist in a small figure eight motion until a message appears.

Customizing Your Watch 73

Map Settings

You can customize how the map appears in the map app and data screens.

Hold UP, and select Map.

Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen. The

Track Up option shows your current direction of travel at the top of the screen.

User Locations: Shows or hides saved locations on the map.

Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom

in or out manually.

Power Manager Settings

Hold UP, and select Power Manager.

Battery Saver: Turns off certain features to maximize battery life.

Battery Percentage: Displays remaining battery life as a percentage.

Battery Estimates: Displays remaining battery life as an estimated number of days or hours.

System Settings

Hold UP, and select System.

Language: Sets the language displayed on the watch.

Time: Adjusts the time settings (Time Settings, page75).

Display: Adjusts the screen settings (Changing the Screen Settings, page75).

Touch: Allows you to enable or disable the touchscreen during general use, activities, or sleep.

Satellites: Sets the default satellite system to use for activities. If necessary, you can customize the satellite

setting for each activity (Satellite Settings, page73).

Sound and Vibe: Sets the watch sounds, such as button tones, alerts, and vibrations.

Sleep Mode: Allows you to set your sleep hours and sleep mode preferences, and enable Do Not Disturb during

sleep (Customizing Sleep Mode, page31).

Auto Lock: Allows you to lock the buttons and touchscreen automatically to prevent accidental button presses

and touchscreen swipes. Use the During Activity option to lock the buttons and touchscreen during a timed

activity. Use the Not During Activity option to lock the buttons and touchscreen when you are not recording a

timed activity.

Format: Sets general format preferences, such as the units of measure, pace and speed shown during activities,

the start of the week, and geographical position format and datum options (Changing the Units of Measure,

page75).

Data Recording: Sets how the watch records activity data. The Smart recording option (default) allows for

longer activity recordings. The Every Second recording option provides more detailed activity recordings, but

may not record entire activities that last for longer periods of time.

USB Mode: Sets the watch to use MTP (media transfer protocol) or Garmin mode when connected to a

computer.

Reset: Allows you to reset user data and settings (Resetting All Default Settings, page81).

Software Update: Allows you to install downloaded software updates, enable automatic updates, or manually

check for updates (Product Updates, page79).

About: Displays device, software, license, and regulatory information.

74 Customizing Your Watch

Time Settings

Hold UP, and select System > Time.

Time Format: Sets the watch to show time in a 12-hour, 24-hour, or military format.

Date Format: Sets the display order for the day, month, and year for dates.

Set Time: Sets the time zone for the watch. The Auto option sets the time zone automatically based on your

GPS position.

Time: Allows you to adjust the time if the Set Time option is set to Manual.

Alerts: Allows you to set hourly alerts, as well as sunrise and sunset alerts that sound a specific number of

minutes or hours before the actual sunrise or sunset occurs (Setting Time Alerts, page75).

Sync With GPS: Allows you to manually sync the time when you change time zones, and to update for daylight

saving time (Syncing the Time with GPS, page69).

Setting Time Alerts

1 Hold UP.

2 Select System > Time > Alerts.

3 Select an option:

• To set an alert to sound a specific number of minutes or hours before the actual sunset occurs, select Til

Sunset > Status > On, select Time, and enter the time.

• To set an alert to sound a specific number of minutes or hours before the actual sunrise occurs, select Til

Sunrise > Status > On, select Time, and enter the time.

• To set an alert to sound every hour, select Hourly > On.

Changing the Screen Settings

1 Hold UP.

2 Select System > Display.

3 Select Large Fonts to increase the size of the text on the screen.

4 Select an option:

• Select During Activity.

• Select General Use.

• Select During Sleep.

5 Select an option:

• Select Always On Display to keep the watch face data visible and turn down the brightness and

background. This option impacts the battery and display life (About the AMOLED Display, page76).

• Select Brightness to set the brightness level of the screen.

• Select Gesture to turn on the screen by raising and turning your arm to look at your wrist.

• Select Timeout to set the length of time before the screen turns off.

Changing the Units of Measure

You can customize units of measure for distance, pace and speed, elevation, and more.

1 Hold UP.

2 Select System > Format > Units.

3 Select a measurement type.

4 Select a unit of measure.

Customizing Your Watch 75

Device Information

Viewing Device Information

You can view device information, such as the unit ID, software version, regulatory information, and license

agreement.

1 Hold UP.

2 Select System > About.

Viewing E-label Regulatory and Compliance Information

The label for this device is provided electronically. The e-label may provide regulatory information, such as

identification numbers provided by the FCC or regional compliance markings, as well as applicable product and

licensing information.

1 Hold UP.

2 From the system menu, select About.

About the AMOLED Display

By default, the watch settings are optimized for battery life and performance (Maximizing Battery Life,

page82).

Image persistence, or pixel "burn-in," is normal behavior for AMOLED devices. To extend the display life, you

should avoid displaying static images at high brightness levels for long time periods. To minimize burn-in, the

Forerunner display turns off after the selected timeout (Changing the Screen Settings, page75). You can turn

your wrist toward your body, tap the touchscreen, or press a button to wake the watch.

Charging the Watch

WARNING

This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product

box for product warnings and other important information.

NOTICE

To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or

connecting to a computer. Refer to the cleaning instructions (Device Care, page77).

1 Plug the cable ( end) into the charging port on your watch.

2 Plug the other end of the cable into a USB charging port.

The watch displays the current battery charge level.

76 Device Information

Tips for Charging the Watch

1 Connect the charger securely to the watch to charge it using the USB cable (Charging the Watch, page76).

You can charge the watch by plugging the USB cable into a Garmin approved AC adapter with a standard

wall outlet or a USB port on your computer. Charging a fully depleted battery takes up to two hours.

2 Remove the charger from the watch after the battery charge level reaches 100%.

Wearing the Watch

CAUTION

Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive

skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help

prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist. For

more information, go to garmin.com/fitandcare.

• Wear the watch above your wrist bone.

NOTE: The watch should be snug but comfortable. For more accurate heart rate readings, the watch should

not shift while running or exercising. For pulse oximeter readings, you should remain motionless.

NOTE: The optical sensor is located on the back of the watch.

• See Tips for Erratic Heart Rate Data, page41 for more information about wrist-based heart rate.

• See Tips for Erratic Pulse Oximeter Data, page44 for more information about the pulse oximeter sensor.

• For more information about accuracy, go to garmin.com/ataccuracy.

• For more information about watch wear and care, go to www.garmin.com/fitandcare.

Device Care

NOTICE

Avoid extreme shock and harsh treatment, because it can degrade the life of the product.

Avoid pressing the buttons under water.

Do not use a sharp object to clean the device.

Never use a hard or sharp object to operate the touchscreen, or damage may result.

Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.

Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics,

alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.

Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause

permanent damage.

Device Information 77

Cleaning the Watch

CAUTION

Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive

skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help

prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist.

NOTICE

Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a

charger. Corrosion can prevent charging and data transfer.

TIP: For more information, go to www.garmin.com/fitandcare.

1 Rinse with water, or use a damp lint-free cloth.

2 Allow the watch to dry completely.

Changing the Bands

The watch is compatible with 20mm wide, standard, quick-release bands.

1 Slide the quick-release pin on the spring bar to remove the band.

2 Insert one side of the spring bar for the new band into the watch.

3 Slide the quick-release pin, and align the spring bar with the opposite side of the watch.

4 Repeat steps 1 through 3 to change the other band.

Specifications

Battery type Rechargeable, built-in lithium-ion battery

Water rating Swim, 5ATM

Media storage Up to 4 GB

Operating temperature range From -20º to 60ºC (from -4º to 140ºF)

Charging temperature range From 0º to 45ºC (from 32º to 113ºF)

European Union (EU) wireless frequency (power) 2.4 GHz @ 15.94 dBm maximum

EU SAR values 1.04 W/kg torso, 0.41 W/kg limb

The device withstands pressure equivalent to a depth of 50m. For more information, go to www.garmin.com/waterrating.

78 Device Information

Battery Life Information

The actual battery life depends on the features enabled on your watch, such as activity tracking, wrist-based

heart rate, phone notifications, GPS, and connected sensors.

Mode Battery Life

Activity mode with GPS Only Up to 19 hr.

Activity mode with All Systems GPS mode Up to 17 hr.

Activity mode with GPS Only and music playback Up to 7 hr.

Activity mode with All Systems GPS mode and music

playback

Up to 6.5 hr.

Activity mode with UltraTrac GPS mode Up to 25 hr.

Smartwatch mode with activity tracking, phone noti

fications, and wrist-based heart rate

Up to 11 days

Troubleshooting

Product Updates

Your device automatically checks for updates when connected to Bluetooth or Wi‑Fi. You can manually check

for updates from the system settings (System Settings, page74). On your computer, install Garmin Express

(garmin.com/express).

This provides easy access to these services for Garmin devices:

• Software updates

• Product registration

Setting Up Garmin Express

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

2 Go to www.garmin.com/express.

3 Follow the on-screen instructions.

Getting More Information

• Go to support.garmin.com for additional manuals, articles, and software updates.

• Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and

replacement parts.

• Go to www.garmin.com/ataccuracy.

This is not a medical device. The pulse oximeter feature is not available in all countries.

How can I undo a lap button press?

During an activity, you might accidently press the lap button. In most cases, appears on the screen, and you

will have a few seconds to discard the most recent lap or sport change. The lap undo feature is available for

activities that support manual laps, manual sport changes, and automatic sport changes. The lap undo feature

is not available for activities that trigger automatic laps, runs, rests, or pauses, such as gym activities, pool

swimming, and workouts.

Activity Tracking

For more information about activity tracking accuracy, go to garmin.com/ataccuracy.

Troubleshooting 79

My daily step count does not appear

The daily step count is reset every night at midnight.

If dashes appear instead of your step count, allow the device to acquire satellite signals and set the time

automatically.

My step count does not seem accurate

If your step count does not seem accurate, you can try these tips.

• Wear the watch on your non-dominant wrist.

• Carry the watch in your pocket when pushing a stroller or lawn mower.

• Carry the watch in your pocket when actively using your hands or arms only.

NOTE: The watch may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping

your hands, as steps.

The step counts on my watch and my Garmin Connect account don't match

The step count on your Garmin Connect account updates when you sync your watch.

1 Select an option:

• Sync your step count with the Garmin Express application (Using Garmin Connect on Your Computer,

page63).

• Sync your step count with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page63).

2 Wait while your data syncs.

Syncing can take several minutes.

NOTE: Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or

update your step count.

The floors climbed amount does not seem accurate

Your watch uses an internal barometer to measure elevation changes as you climb floors. A floor climbed is

equal to 3m (10ft.).

• Locate the small barometer holes on the back of the watch, near the charging contacts, and clean the area

around the charging contacts.

The barometer performance may be affected if the barometer holes are obstructed. You can rinse the watch

with water to clean the area.

After cleaning, allow the watch to dry completely.

• Avoid holding handrails or skipping steps while climbing stairs.

• In windy environments, cover the watch with your sleeve or jacket as strong gusts can cause erratic readings.

My intensity minutes are flashing

When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes

flash.

Acquiring Satellite Signals

The device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically

based on the GPS position.

TIP: For more information about GPS, go to www.garmin.com/aboutGPS.

1 Go outdoors to an open area.

The front of the device should be oriented toward the sky.

2 Wait while the device locates satellites.

It may take 30–60 seconds to locate satellite signals.

80 Troubleshooting

Improving GPS Satellite Reception

• Frequently sync the watch to your Garmin account:

◦ Connect your watch to a computer using the USB cable and the Garmin Express application.

◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone.

◦ Connect your watch to your Garmin account using a Wi‑Fi wireless network.

While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to

quickly locate satellite signals.

• Take your watch outside to an open area away from tall buildings and trees.

• Remain stationary for a few minutes.

Restarting the Watch

If the watch stops responding, you may need to restart it.

NOTE: Restarting the watch may erase your data or settings.

1 Hold LIGHT for 15 seconds.

The watch turns off.

2 Hold LIGHT for one second to turn on the watch.

Resetting All Default Settings

Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your

activity data.

You can reset all of the watch settings to the factory default values.

1 From the watch face, hold UP.

2 Select System > Reset.

3 Select an option:

• To reset all of the watch settings to the factory default values and save all user-entered information and

activity history, select Reset Default Settings.

• To delete all activities from the history, select Delete All Activities.

• To reset all distance and time totals, select Reset Totals.

• To reset all of the watch settings to the factory default values and delete all user-entered information and

activity history, select Delete Data and Reset Settings.

NOTE: If you have set up a GarminPay wallet, this option deletes the wallet from your watch. If you have

music stored on your watch, this option deletes your stored music.

Troubleshooting 81

Maximizing Battery Life

You can do several things to extend the life of the battery.

• Turn off music.

• Reduce the display brightness, and disable the Always On Display screen setting (Changing the Screen

Settings, page75).

• Set up the battery saver preferences in the power manager (Power Manager Settings, page74).

• Turn off Bluetooth technology when you are not using connected features (Phone Connectivity Features,

page59).

• Reduce the display timeout (Changing the Screen Settings, page75).

• Stop broadcasting heart rate data to paired Garmin devices (Broadcasting Heart Rate Data, page42).

• Turn off wrist-based heart rate monitoring (Turning Off the Wrist-based Heart Rate Monitor, page42).

NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes and calories burned.

• Limit the phone notifications the watch displays (Managing Notifications, page60).

• Turn off the pulse oximeter feature (Turning Off the Wrist-based Heart Rate Monitor, page42).

• When pausing your activity for a longer period of time, use the Resume Later option (Stopping an Activity,

page3).

• Select the Smart recording interval (System Settings, page74).

• Use UltraTrac GPS mode for your activity (Satellite Settings, page73).

• Use a watch face that is not updated every second.

For example, use a watch face without a second hand (Customizing the Watch Face, page12).

My Device is in the Wrong Language

1 Hold UP.

2 Scroll down to the last item in the list, and select it.

3 Select the first item in the list.

4 Use UP and DOWN to select your language.

Exiting Demo Mode

Demo mode shows a preview of features on your watch.

1 Press LIGHT eight times.

2 Select .

Is my phone compatible with my watch?

The Forerunner watch is compatible with phones using Bluetooth technology.

Go to www.garmin.com/ble for Bluetooth compatibility information.

82 Troubleshooting

My phone will not connect to the watch

If your phone will not connect to the watch, you can try these tips.

• Turn off your phone and your watch, and turn them back on again.

• Enable Bluetooth technology on your phone.

• Update the Garmin Connect app to the latest version.

• Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the

pairing process.

• If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop

using.

• Bring your phone within 10m (33ft.) of the watch.

• On your phone, open the Garmin Connect app, and select > Garmin Devices > Add Device to enter pairing

mode.

• From the watch face, hold UP, and select Connectivity > Phone > Pair Phone.

The heart rate on my watch is not accurate

For more information on your heart rate sensor, go to www.garmin.com/heartrate.

The activity temperature reading is not accurate

Your body temperature affects the temperature reading for the internal temperature sensor. To get the most

accurate temperature reading, you should remove the watch from your wrist and wait 20 to 30 minutes.

You can also use an optional tempe external temperature sensor to view accurate ambient temperature

readings while wearing the watch.

How can I manually pair sensors?

The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, you must pair

the watch and sensor. If the sensor has both ANT+ and Bluetooth technology, Garmin recommends that you

pair using ANT+ technology. After they are paired, the watch connects to the sensor automatically when you

start an activity and the sensor is active and within range.

1 Bring the watch within 3m (10ft.) of the sensor.

NOTE: Stay 10m (33ft.) away from other wireless sensors while pairing.

2 If you are pairing a heart rate monitor, put on the heart rate monitor.

The heart rate monitor does not send or receive data until you put it on.

3 Hold UP.

4 Select Sensors & Accessories > Add New.

5 Select an option:

• Select Search All.

• Select your sensor type.

After the sensor is paired with your watch, the sensor status changes from Searching to Connected. Sensor

data appears in the data screen loop or a custom data field.

Troubleshooting 83

Can I use my Bluetooth sensor with my watch?

The watch is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin

watch, you must pair the watch and sensor. After they are paired, the watch connects to the sensor

automatically when you start an activity and the sensor is active and within range.

1 Hold UP.

2 Select Sensors & Accessories > Add New.

3 Select an option:

• Select Search All.

• Select your sensor type.

You can customize the optional data fields (Customizing the Data Screens, page71).

My headphones will not connect to the watch

If your Bluetooth headphones were previously connected to your phone, they may connect to your phone

automatically instead of connecting to your watch. You can try these tips.

• Turn off Bluetooth technology on your phone.

Refer to the owner's manual for your phone for more information.

• Stay 10m (33ft.) away from your phone while connecting your headphones to your watch.

• Pair your headphones with your watch (Connecting Bluetooth Headphones, page56).

My music cuts out or my headphones won't stay connected

When using a Forerunner music watch connected to Bluetooth headphones, the signal is strongest when there

is a direct line of sight between the watch and the antenna on the headphones.

• If the signal passes through your body, you may experience signal loss or your headphones may become

disconnected.

• If you wear your Forerunner music watch on your left wrist, you should make sure the headphone's Bluetooth

antenna is on your left ear.

• Since headphones vary by model, you can try wearing the watch on your other wrist.

• If you are using metal or leather watch bands, you can switch to silicone watch bands to improve signal

strength.

84 Troubleshooting

Appendix

Activities List

These activities are available on your Forerunner 165 Series watch.

NOTE: Make sure to update your watch software to get the latest activities (Updating the Software Using the

Garmin Connect App, page63, Updating the Software Using Garmin Express, page63).

• Customizing Activities and Apps, page11

• Starting an Activity, page3

Appendix 85

Bike

Bike Indoor

Breathwork

Cardio

Elliptical

Floor Climb

HIIT

Hike

Indoor Track

Open Water

Other

Padel

Pickleball

Pilates

Pool Swim

Run

Stair Stepper

Strength

Tennis

Track Run

Trail Run

Treadmill

Ultra Run

86 Appendix

Virtual Run

Walk

Walk Indoor

Yoga

Data Fields

NOTE: Not all data fields are available for all activity types. Some data fields require compatible accessories to

display data. Some data fields appear in more than one category on the watch.

TIP: You can also customize the data fields from the watch settings in the Garmin Connect app.

Cadence Fields

Name Description

Average Cadence Cycling. The average cadence for the current activity.

Average Cadence Running. The average cadence for the current activity.

Cadence

Cycling. The number of revolutions of the crank arm. Your device must be connected to a

cadence accessory for this data to appear.

Cadence Running. The steps per minute (right and left).

Lap Cadence Cycling. The average cadence for the current lap.

Lap Cadence Running. The average cadence for the current lap.

Last Lap Cadence Cycling. The average cadence for the last completed lap.

Last Lap Cadence Running. The average cadence for the last completed lap.

Charts

Name Description

Heart Rate Chart A chart showing your heart rate throughout the activity.

Pace Chart A chart showing your pace throughout the activity.

Power Chart A chart showing your power throughout the activity.

Speed Chart A chart showing your speed throughout the activity.

Appendix 87

Distance Fields

Name Description

Distance The distance traveled for the current track or activity.

Int. Distance The distance traveled for the current interval.

Lap Distance The distance traveled for the current lap.

Last Lap Dist. The distance traveled for the last completed lap.

Last Move Dist. The distance traveled for the last completed move.

Move Distance The distance traveled for the current move.

Elevation Fields

Name Description

Elevation The altitude of your current location above or below sea level.

Total Ascent The total elevation distance ascended since the last reset.

Total Descent The total elevation distance descended since the last reset.

Floors Fields

Name Description

Floors Climbed The total number of floors climbed up for the day.

Floors Descended The total number of floors climbed down for the day.

Floors per Minute The number of floors climbed up per minute.

Graphical

Name Description

Cadence Gauge Running. A color gauge showing your current cadence range.

Ground Contact Time

Gauge

A color gauge showing the amount of time in each step that you spend on the

ground while running, measured in milliseconds.

PacePro Gauge Running. Your current split pace and your target split pace.

Power Gauge A color gauge showing your current power zone.

Training Effect Gauge The impact of the current activity on your aerobic and anaerobic fitness levels.

Vertical Oscillation Gauge A color gauge showing the amount of bounce while you are running.

Vertical Ratio Gauge A color gauge showing the ratio of vertical oscillation to stride length.

88 Appendix

Heart Rate Fields

Name Description

% Heart Rate Reserve

The percentage of heart rate reserve (maximum heart rate minus resting heart

rate).

Aerobic Training Effect The impact of the current activity on your aerobic fitness level.

Anaerobic Training Effect The impact of the current activity on your anaerobic fitness level.

Average HR The average heart rate for the current activity.

Avg. %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting

heart rate) for the current activity.

Avg. HR %Max. The average percentage of maximum heart rate for the current activity.

Heart Rate

Your heart rate in beats per minute (bpm). Your device must have wrist-based heart

rate or be connected to a compatible heart rate monitor.

HR %Max. The percentage of maximum heart rate.

HR Zone

The current range of your heart rate (1 to 5). The default zones are based on your

user profile and maximum heart rate (220 minus your age).

Int. Avg. %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting

heart rate) for the current swim interval.

Int. Avg. %Max. The average percentage of maximum heart rate for the current swim interval.

Int. Avg. HR The average heart rate for the current swim interval.

Int. Max. %HRR

The maximum percentage of heart rate reserve (maximum heart rate minus resting

heart rate) for the current swim interval.

Int. Max. %Max. The maximum percentage of maximum heart rate for the current swim interval.

Int. Max. HR The maximum heart rate for the current swim interval.

Lap %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting

heart rate) for the current lap.

Lap HR The average heart rate for the current lap.

Lap HR %Max. The average percentage of maximum heart rate for the current lap.

Last Lap %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting

heart rate) for the last completed lap.

Last Lap HR The average heart rate for the last completed lap.

L. Lap HR %Max. The average percentage of maximum heart rate for the last completed lap.

Last Move %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting

heart rate) for the last completed move.

Last Move HR The average heart rate for the last completed move.

L. Move HR %Max. The average percentage of maximum heart rate for the last completed move.

Move %HRR

The average percentage of heart rate reserve (maximum heart rate minus resting

heart rate) for the current move.

Move HR The average heart rate for the current move.

Appendix 89

Name Description

Move HR %Max. The average percentage of maximum heart rate for the current move.

Time in Zone The time elapsed in each heart rate zone.

Lengths Fields

Name Description

Interval Lengths The number of pool lengths completed during the current interval.

Lengths The number of pool lengths completed during the current activity.

Other Fields

Name Description

Active Calories The calories burned during the activity.

Battery Level The remaining battery power.

GPS The strength of the GPS satellite signal.

Intervals The number of intervals completed in the current activity.

Laps The number of laps completed for the current activity.

Moves The total number of moves completed during the current activity.

Reps During a strength training activity, the number of repetitions in a workout set.

Respiration Rate Your respiration rate in breaths per minute (brpm).

Steps The number of steps taken during the current activity.

Stress Your current stress level.

Time of Day

The time of day based on your current location and time settings (format, time zone, daylight

saving time).

Total Calories The amount of total calories burned for the day.

Pace Fields

Name Description

Average Pace The average pace for the current activity.

Int. Pace The average pace for the current interval.

Lap Pace The average pace for the current lap.

Last Lap Pace The average pace for the last completed lap.

Last Len. Pace The average pace for your last completed pool length.

Last Move Pace The average pace for the last completed move.

Move Pace The average pace for the current move.

Pace The current pace.

90 Appendix

PacePro Fields

Name Description

Next Split Distance Running. The total distance of the next split.

Next Split Target Pace Running. The target pace for the next split.

Split Distance Running. The total distance of the current split.

Split Distance Remaining Running. The remaining distance of the current split.

Split Pace Running. The pace for the current split.

Split Target Pace Running. The target pace for the current split.

Power Fields

Name Description

Avg. Power The average power output for the current activity.

Lap Power The average power output for the current lap.

Power The current power output in watts.

Power Zone The current power output based on your configured power zones.

Rest Fields

Name Description

Repeat On The timer for the last interval plus the current rest (pool swimming).

Rest Timer The timer for the current rest (pool swimming).

Appendix 91

Run Dynamics

Name Description

Average Ground Contact

Time

The average amount of ground contact time for the current activity.

Average Stride Length The average stride length for the current session.

Average Vertical Oscilla

tion

The average amount of vertical oscillation for the current activity.

Average Vertical Ratio The average ratio of vertical oscillation to stride length for the current session.

Ground Contact Time

The amount of time in each step that you spend on the ground while running,

measured in milliseconds. Ground contact time is not calculated while walking.

Lap Ground Contact Time The average amount of ground contact time for the current lap.

Lap Stride Length The average stride length for the current lap.

Lap Vertical Oscillation The average amount of vertical oscillation for the current lap.

Lap Vertical Ratio The average ratio of vertical oscillation to stride length for the current lap.

Stride Length The length of your stride from one footfall to the next, measured in meters.

Vertical Oscillation

The amount of bounce while you are running. The vertical motion of your torso,

measured in centimeters for each step.

Vertical Ratio The ratio of vertical oscillation to stride length.

Speed Fields

Name Description

Avg. Moving Speed The average speed when moving for the current activity.

Avg. Overall Speed The average speed for the current activity, including both moving and stopped speeds.

Avg. Speed The average speed for the current activity.

Lap Speed The average speed for the current lap.

Last Lap Speed The average speed for the last completed lap.

Last Move Speed The average speed for the last completed move.

Maximum Speed The top speed for the current activity.

Move Speed The average speed for the current move.

Speed The current rate of travel.

Speed Chart A chart showing your current speed.

92 Appendix

Stroke Fields

Name Description

Average Distance Per Stroke Swimming. The average distance traveled per stroke during the current activity.

Average Stroke Rate The average number of strokes per minute (spm) during the current activity.

Average Strokes Per Length The average number of strokes per pool length during the current activity.

Interval Strokes Per Length The average number of strokes per pool length during the current interval.

Interval Stroke Type The current stroke type for the interval.

Lap Distance Per Stroke Swimming. The average distance traveled per stroke during the current lap.

Lap Stroke Rate

Swimming. The average number of strokes per minute (spm) during the current

lap.

Lap Strokes Swimming. The total number of strokes for the current lap.

Last Lap Distance Per Stroke

Swimming. The average distance traveled per stroke during the last completed

lap.

Last Lap Stroke Rate

Swimming. The average number of strokes per minute (spm) during the last

completed lap.

Last Lap Strokes Swimming. The total number of strokes for the last completed lap.

Last Length Strokes The total number of strokes for the last completed pool length.

Last Length Stroke Type The stroke type used during the last completed pool length.

Stroke Rate Swimming. The number of strokes per minute (spm).

Strokes Swimming. The total number of strokes for the current activity.

Swolf Fields

Name Description

Average Swolf

The average swolf score for the current activity. Your swolf score is the sum of the time for

one length plus the number of strokes for that length (Swim Terminology, page7). In open

water swimming, 25 meters is used to calculate your swolf score.

Interval Swolf The average swolf score for the current interval.

Lap Swolf The swolf score for the current lap.

Last Lap Swolf The swolf score for the last completed lap.

Last Length Swolf The swolf score for the last completed pool length.

Appendix 93

Temperature Fields

Name Description

24-Hour Maximum

The maximum temperature recorded in the last 24hours from a compatible temperature

sensor.

24-Hour Minimum

The minimum temperature recorded in the last 24hours from a compatible temperature

sensor.

Temperature

The temperature of the air. Your body temperature affects the temperature sensor. You

can pair a tempe sensor with your device to provide a consistent source of accurate

temperature data.

Timer Fields

Name Description

Average Lap Time The average lap time for the current activity.

Average Move Time The average move time for the current activity.

Average Pose Time The average pose time for the current activity.

Elapsed Time

The total time recorded. For example, if you start the activity timer and run for 10

minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes,

your elapsed time is 35 minutes.

Estimated Finish Time The estimated finish time of the current activity.

Interval Time The stopwatch time for the current interval.

Lap Time The stopwatch time for the current lap.

Last Lap Time The stopwatch time for the last completed lap.

Last Move Time The stopwatch time for the last completed move.

Last Pose Time The stopwatch time for the last completed pose.

Move Time The stopwatch time for the current move.

Moving Time The total time moving for the current activity.

Overall Ahead/Behind The overall time ahead or behind of the target pace.

Pose Time The stopwatch time for the current pose.

Set Timer During a strength training activity, the amount of time spent in the current workout set.

Stopped Time The total time stopped for the current activity.

Swim Time The swimming time for the current activity, not including rest time.

Timer The current time of the activity timer.

94 Appendix

Workout Fields

Name Description

Reps to Go During a workout, the remaining repetitions.

Step Duration The time or distance remaining for the workout step.

Step Pace The current pace during the workout step.

Step Speed The current speed during the workout step.

Step Time The time elapsed for the workout step.

VO2 Max. Standard Ratings

These tables include standardized classifications for VO2 max. estimates by age and sex.

Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 55.4 54 52.5 48.9 45.7 42.1

Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7

Good 60 45.4 44 42.4 39.2 35.5 32.3

Fair 40 41.7 40.5 38.5 35.6 32.3 29.4

Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4

Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79

Superior 95 49.6 47.4 45.3 41.1 37.8 36.7

Excellent 80 43.9 42.4 39.7 36.7 33 30.9

Good 60 39.5 37.8 36.3 33 30 28.1

Fair 40 36.1 34.4 33 30.1 27.5 25.9

Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9

Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.

Wheel Size and Circumference

When used for cycling, your speed sensor automatically detects your wheel size. If necessary, you can manually

enter your wheel circumference in the speed sensor settings.

The tire size for cycling is marked on both sides of the tire. You can measure the circumference of your wheel or

use one of the calculators available on the internet.

Appendix 95

support.garmin.com

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June 2024