GARMIN A04714 Forerunner 165 Music Owner’s Manual

GARMIN A04714 Forerunner 165 Music

Specifications

• Model Number: A04714, AA4714
• Manufacturer: Garmin
• Product Type: Smartwatch
• Features: GPS, Touchscreen, Health and Fitness Tracking

Product Usage Instructions

Setting Up Your Watch

Overview: To begin using your watch, follow these steps:

1. Charge your watch to ensure it has enough power.
2. Visit www.garmin.com for any updates or additional information.

• GPS Status and Status Icons: Make sure your watch has a clear view of the sky to get accurate GPS data. Icons on the watch display indicate GPS signal strength.
• Enabling and Disabling the Touchscreen: To interact with your watch, enable the touchscreen by swiping or tapping on the display. Disable the touchscreen when not in use to prevent accidental interactions.
• Using the Watch: Explore the different features and functionalities of your watch by navigating through the menus and options available.

Activities and Apps

• Starting an Activity: Select the desired activity from the menu to begin tracking your performance.
• Tips for Recording Activities: Ensure proper setup and calibration for accurate data recording during your activities.
• Stopping an Activity: When you finish your activity, stop the tracking to view and analyze your performance metrics.
• Evaluating an Activity: Review the data collected during the activity to assess your progress and performance.

Frequently Asked Questions

• Q: How do I calibrate the GPS on my watch?
  • A: To calibrate the GPS on your watch, ensure you are in an open area with clear skies. Allow the watch to acquire a strong GPS signal before starting any activity for accurate tracking.
• Q: Can I customize the watch face?
  • A: Yes, you can customize the watch face by selecting different designs and data fields to be displayed on the screen. Refer to the Watch Face Settings section in the manual for detailed instructions.

FORERUNNER® 165 SERIES WATCH
Owner’s Manual

© 2024 Garmin Ltd. or its subsidiaries
All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product.
Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, Forerunner®, Move IQ®, and TracBack® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body BatteryTM, Connect IQTM, Firstbeat AnalyticsTM, Garmin ConnectTM, Garmin ExpressTM, Garmin IndexTM, Garmin PayTM, Health SnapshotTM, HRM-FitTM, HRM-ProTM series, PaceProTM, tempeTM, and VariaTM are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.
AndroidTM 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. Shimano STEPSTM is a registered trademark of Shimano, Inc. WiFi® 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. ZwiftTM 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

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 ConnectTM app (Pairing Your Phone, page 59). · Set up WiFi® networks (Connecting to a WiFi Network, page 61). · Set up safety features (Safety and Tracking Features, page 64). · Set up music (Music, page 55). · Set up your Garmin PayTM 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. UP · 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.

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

WiFi technology status (Forerunner music watches only)

LiveTrack status

Heart rate status

Speed and cadence sensor status

Bike lights status

Bike radar status

tempeTM 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. The touchscreen setting for each activity profile (such as run or bike) applies to the corresponding leg of a multisport activity. · 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 73), pair wireless sensors (Pairing Your Wireless Sensors, page 49), and more.

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Introduction

Activities and Apps
Your watch can be used for indoor, outdoor, athletic, and fitness activities (Activities List, page 84). 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 IQTM 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 75). · 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. · 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. · To discard the activity, select Discard. NOTE: After stopping the activity, the watch saves it automatically after 30 minutes.

Activities and Apps

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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).

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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 75). 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

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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 for a minimum of 3 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 4 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 69). 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.

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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 70). 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

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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 70).

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 69). 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.

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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 ZwiftTM 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 SnapshotTM
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

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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.

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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.

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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.

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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

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Name

Description

Body BatteryTM

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 SnapshotTM, 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 63).

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.

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.

Race calendar

Displays your upcoming race events set in your Garmin Connect calendar (Race Calendar and Primary Race, page 29).

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Appearance

Name

Description

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

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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.

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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 79).
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

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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.

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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.
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 AnalyticsTM. 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).

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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 94), 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.

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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.

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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

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

No status 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.

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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 Overreaching and potentially harmful without

enough recovery time.

enough recovery time.

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

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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.

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Icon Name Airplane Mode Alarm Clock Alt. Time Zones Assistance Battery Saver Brightness Broadcast Heart Rate Clocks
Do Not Disturb
Find My Phone
Flashlight Lock Device Music Controls Phone Power Off

Description
Select to enable or disable airplane mode to turn off all wireless communica tions.
Select to add or edit an alarm (Setting an Alarm, page 66).
Select to view the current time of day in additional time zones (Adding Alternate Time Zones, page 68).
Select to send an assistance request (Requesting Assistance, page 65).
Select to enable or disable the battery saver feature (Power Manager Settings, page 73).
Select to adjust the screen brightness (Changing the Screen Settings, page 74).
Select to turn on heart rate broadcasting to a paired device (Broadcasting Heart Rate Data, page 42). Select to open the Clocks app to set an alarm, timer, stopwatch, or view alternate time zones. 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. 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 turn on the LED flashlight.
Select to lock the buttons and the touchscreen to prevent inadvertent presses and swipes.
Select to control music playback on your watch or phone.
Select to enable or disable Bluetooth technology and your connection to your paired phone.
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 67).

Sync

Select to sync your watch with your paired phone.

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Icon Name Timer

Description Select to set a countdown timer (Starting the Countdown Timer, page 67).

Touch Wallet Wi-Fi

Select to enable or disable touchscreen controls.
Select to open your Garmin Pay wallet and pay for purchases with your watch (Garmin Pay, page 26).
Select to enable or disable WiFi 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.
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.

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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, swipe to change to another card (optional). 5 If you have added multiple cards to your Garmin Pay wallet, select DOWN to change to another card
(optional). 6 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. 7 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.

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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 1 outdoor run with heart rate data or 1 ride with heart rate and power data, daily suggested workouts appear on your watch.

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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 PaceProTM 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.

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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 73).
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).

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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 73).
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 73). 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.

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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.

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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.

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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.

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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.

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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.

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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 73). 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 ExpressTM application to remove music files from your device.

40

History

Heart Rate 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. 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.
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 74). 1 From the watch face, hold UP. 2 Select Health & Wellness

Wrist Heart Rate > Status > Off.

Heart Rate Features

41

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 69). 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 70). 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-ProTM series or HRM-FitTM 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 VariaTM 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 94).

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 70).

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 78).
· 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 86). You can set up power alerts to be notified when you reach a specified power zone (Activity Alerts, page 71).
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.

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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 Vertical oscillation is your bounce while running. It displays the vertical motion of your

tion

torso, measured in centimeters.

Ground contact time

Ground contact time is the amount of time in each step that you spend on the ground while running. It is measured in milliseconds.
NOTE: Ground contact time and balance are not available while walking.

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 70). 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 70­95

174­183 spm

Green 30­69

164­173 spm

Orange 5­29

153­163 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 94). · 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.

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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 IndexTM 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 50­60%

Relaxed, easy pace, rhythmic breathing

Beginning-level aerobic training, reduces stress

2 60­70%

Comfortable pace, slightly deeper breathing, conversation possible

Basic cardiovascular training, good recovery pace

3 70­80%

Moderate pace, more difficult to hold conversation

Improved aerobic capacity, optimal cardiovascular training

4 80­90%

Fast pace and a bit uncomfortable, breathing forceful

Improved anaerobic capacity and threshold, improved speed

5 90­100%

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 63). 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 WiFi network (Connecting to a WiFi Network, page 61). 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.

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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 WiFi network (Connecting to a WiFi Network, page 61).
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 61) · Glances (Glances, page 13) · Controls menu features (Controls, page 24) · Safety and tracking features (Safety and Tracking Features, page 64) · 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

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