GARMIN LILY Smartwatch Owner’s Manual

LILY Smartwatch

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LILYTM
Owner’s Manual

© 2021 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, and Auto Lap® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body BatteryTM, Firstbeat AnalyticsTM, Garmin ConnectTM, Garmin ExpressTM, Garmin Move IQTM, and LilyTM 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. The BLUETOOTH® word mark and logos are owned by Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. iOS® is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. iPhone® is a trademark of Apple Inc., registered in the U.S. and other countries. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. Other trademarks and trade names are those of their respective owners.
M/N: A03927

Table of Contents
Introduction …………………………………………………………… 1 Setting Up the Device ……………………………………………………….. 1 Turning On and Off the Device …………………………………………… 1 Viewing Widgets and Menus ……………………………………………… 1 Menu Options ………………………………………………………………….. 1 Wearing the Device ………………………………………………………….. 2
Widgets………………………………………………………………… 2 Step Goal ………………………………………………………………………… 2 Move Bar ………………………………………………………………………… 2 Intensity Minutes ………………………………………………………………. 2
Earning Intensity Minutes ………………………………………………. 2 Improving Calorie Accuracy ……………………………………………….. 3 Health Stats Widget ………………………………………………………….. 3 Body Battery ……………………………………………………………………. 3
Viewing the Body Battery Widget ……………………………………. 3 Heart Rate Variability and Stress Level ……………………………….. 3
Viewing the Stress Level Widget ……………………………………. 3 Using the Relaxation Timer ……………………………………………. 3 Viewing the Heart Rate Widget …………………………………………… 3 Using the Hydration Tracking Widget ………………………………….. 3 Menstrual Cycle Tracking ………………………………………………….. 3 Pregnancy Tracking ………………………………………………………….. 3 Logging Your Pregnancy Information ……………………………… 3 Controlling Music Playback ………………………………………………… 4 Viewing Notifications …………………………………………………………. 4 Replying to a Text Message ………………………………………….. 4
Training………………………………………………………………… 4 Recording a Timed Activity ………………………………………………… 4 Recording an Activity with Connected GPS …………………………. 4 Recording a Strength Training Activity ………………………………… 4
Tips for Recording Strength Training Activities …………………. 5 Recording a Swim Activity …………………………………………………. 5
Setting Swim Alerts ………………………………………………………. 5 Calibrating the Treadmill Distance ………………………………………. 5
Heart Rate Features ………………………………………………. 5 Wrist Heart Rate Monitor Settings ………………………………………. 5 Pulse Oximeter ………………………………………………………………… 5
Getting Pulse Oximeter Readings …………………………………… 5 Turning On Pulse Oximeter Sleep Tracking …………………….. 5 About VO2 Max. Estimates ………………………………………………… 6 Getting Your VO2 Max. Estimate ……………………………………. 6 Setting an Abnormal Heart Rate Alert …………………………………. 6
Clocks…………………………………………………………………… 6 Using the Alarm Clock ………………………………………………………. 6 Using the Stopwatch …………………………………………………………. 6 Starting the Countdown Timer ……………………………………………. 6
Bluetooth Connected Features………………………………. 6 Managing Notifications ……………………………………………………… 6 Locating a Lost Smartphone ………………………………………………. 6 Receiving an Incoming Phone Call ……………………………………… 7 Using Do Not Disturb Mode ……………………………………………….. 7
Garmin Connect……………………………………………………. 7 Garmin Move IQTM ……………………………………………………………. 7 Connected GPS ……………………………………………………………….. 7 Safety and Tracking Features …………………………………………….. 7 Sleep Tracking …………………………………………………………………. 7 Syncing Your Data with the Garmin Connect App …………………. 7 Syncing Your Data with Your Computer ………………………………. 8
Setting Up Garmin Express …………………………………………… 8
Customizing Your Device………………………………………. 8 Changing the Watch Face …………………………………………………. 8

Customizing the Controls Menu ………………………………………….. 8 Customizing the Data Screens …………………………………………… 8 Device Settings ………………………………………………………………… 8
Setting a Hydration Alert ……………………………………………….. 8 System Settings …………………………………………………………… 8 Bluetooth Settings …………………………………………………………….. 9 Garmin Connect Settings …………………………………………………… 9 Appearance Settings …………………………………………………….. 9 Alert Settings ……………………………………………………………….. 9 Customizing Activity Options …………………………………………. 9 Activity Tracking Settings ………………………………………………. 9 User Settings ………………………………………………………………. 9 General Settings ………………………………………………………….. 9
Device Information………………………………………………. 10 Charging the Device ……………………………………………………….. 10
Tips for Charging Your Device ……………………………………… 10 Device Care …………………………………………………………………… 10
Cleaning the Device ……………………………………………………. 10 Changing the Bands ……………………………………………………….. 10 Viewing Device Information ……………………………………………… 11 Specifications …………………………………………………………………. 11
Troubleshooting………………………………………………….. 11 Is my smartphone compatible with my device? …………………… 11 My phone will not connect to the device …………………………….. 11 Activity Tracking ……………………………………………………………… 11
My step count does not seem accurate …………………………. 11 The step counts on my device and my Garmin Connect account do not match ………………………………………………….. 11 My stress level does not appear …………………………………… 11 My intensity minutes are flashing ………………………………….. 11 Touchscreen Tips …………………………………………………………… 11 Tips for Erratic Heart Rate Data ……………………………………….. 11 Tips for Improved Body Battery Data …………………………………. 12 Tips for Erratic Pulse Oximeter Data …………………………………. 12 Maximizing Battery Life ……………………………………………………. 12 My device display is difficult to see outside ………………………… 12 Restoring All Default Settings …………………………………………… 12 Product Updates …………………………………………………………….. 12 Updating the Software Using the Garmin Connect App ……….. 12 Updating the Software Using Garmin Express ……………………. 12 Getting More Information …………………………………………………. 12 Device Repairs ………………………………………………………………. 12
Appendix…………………………………………………………….. 12 Fitness Goals …………………………………………………………………. 12 About Heart Rate Zones ………………………………………………….. 13 Heart Rate Zone Calculations …………………………………………… 13 VO2 Max. Standard Ratings …………………………………………….. 13
Index…………………………………………………………………… 14

Table of Contents

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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 the Device
Before you can use your device, you must plug it into a power source to turn it on.
To use the Lily device, you must set it up using a smartphone or computer. When using a smartphone, the device must be paired directly through the Garmin ConnectTM app, instead of from the Bluetooth® settings on your smartphone.
1 From the app store on your smartphone, install the Garmin Connect app.
2 Pinch the charging clip .

2 To turn the screen off, rotate your wrist away from your body. NOTE: The screen turns off when not in use. When the screen is off, the device is still active and recording data.
Viewing Widgets and Menus
· From the watch face, press to view the main menu.

3 Align the clip with the contacts on the back of the device .

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Plug the USB cable into a power source to turn on the device (Charging the Device, page 10).

Hello! appears when the device turns on.

· From the watch face, swipe down to view the controls menu.

· From the watch face, swipe left or right to view the widgets.

5 Select an option to add your device to your Garmin Connect account:
· If this is the first device you have paired with the Garmin Connect app, follow the on-screen instructions.
· If you have already paired another device with the Garmin Connect app, from the or menu, select Garmin Devices > Add Device, and follow the on-screen instructions.
After you pair successfully, a message appears, and your device syncs automatically with your smartphone.

Turning On and Off the Device
The Lily device automatically wakes when you interact with it.
1 To turn on the screen, select an option: · Rotate and lift your wrist toward your body.
· Double-tap the touchscreen .

Menu Options
You can press to view the menu.
TIP: Swipe to scroll through the menu options.

Introduction

Displays the timed activity options. Displays the watch face options.
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Displays the alarm, stopwatch, and timer options. Displays the device settings.
Wearing the Device
· Wear the device above your wrist bone. NOTE: The device should be snug but comfortable. For more accurate heart rate readings, the device should not move while running or exercising. For pulse oximeter readings, you should remain motionless.

Women’s Health
Health Stats
My Day

Your current respiration rate in breaths per minute and seven-day average. The device measures your breathing rate while you are inactive to detect any unusual breathing activity, as well as how it changes in relation to stress.
Status of your current monthly menstrual cycle. You can view and log your daily symptoms. You can also track your pregnancy with weekly updates and health information.
A dynamic summary of your current health statistics. The measurements include heart rate, stress, and Body Battery level.
A dynamic summary of your activity today. The metrics include steps, intensity minutes, and calories burned.

NOTE: The optical sensor is located on the back of the device. · See Troubleshooting, page 11 for more information about wrist-based heart rate. · See Tips for Erratic Pulse Oximeter Data, page 12 for more information about the pulse oximeter sensor.
· For more information about accuracy, go to garmin.com /ataccuracy.
· For more information about device wear and care, go to www.garmin.com/fitandcare.

Widgets

Your device comes preloaded with widgets that provide at-aglance information. You can swipe the touchscreen to scroll through the widgets. Some widgets require a paired smartphone.
NOTE: You can use the Garmin Connect app to add or remove widgets.

Time and date

The current time and date. The time and date are set automatically when the device syncs with your Garmin Connect account.
The total number of steps taken and your goal for the day. The device learns and proposes a new step goal for you each day.
Your intensity minutes total and goal for the week.
The distance traveled in kilometers or miles for the day.
The amount of total calories burned for the day, including both active and resting calories.
Your current heart rate in beats per minute (bpm) and seven-day average resting heart rate.
Your current stress level. The device 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 BatteryTM energy level. The device calculates your current energy reserves based on sleep, stress, and activity data. A higher number indicates a higher energy reserve.
Allows you to take a manual pulse oximeter reading.
The current temperature and weather forecast from a paired smartphone.
Upcoming appointments from your smartphone calendar.
Notifications from your smartphone, including calls, texts, social network updates, and more, based on your smartphone notification settings.
The total amount of water consumed and your goal for the day.
Controls for the music player on your smartphone.

Step Goal
Your device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the device records your progress toward your daily goal . Your device begins with a default goal of 7,500 steps per day.
If you choose not to use the auto goal feature, you can disable it and set a personalized step goal on your Garmin Connect account (Activity Tracking Settings, page 9).
Move Bar
Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move bar reminds you to keep moving. After one hour of inactivity, the move bar appears. Additional segments appear after every 15 minutes of inactivity.
You can reset the move bar by walking a short distance.
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 device 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). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device 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 Lily device calculates intensity minutes by comparing your heart rate data to your average resting heart rate. If heart rate is

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Widgets

turned off, the device calculates moderate intensity minutes by analyzing your steps per minute.
· Start a timed activity for the most accurate calculation of intensity minutes.
· Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.
· Wear your device all day and night for the most accurate resting heart rate.
Improving Calorie Accuracy
The device displays an estimate of your total calories burned for the current day. You can improve the accuracy of this calculation by walking briskly or running outside for 15 minutes.
1 Swipe to view the calories screen. 2 Select .
NOTE: appears when calories need to be calibrated. This calibration process only needs to be completed once. If you have already recorded a timed walk or run, may not appear.
3 Follow the on-screen instructions.
Health Stats Widget
The Health Stats widget provides an at-a-glance view of your health data. This is a dynamic summary that updates throughout the day. The metrics include your heart rate, stress level, and Body Battery level.
NOTE: You can select each metric to view additional information.
Body Battery
Your device 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 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is medium reserve energy, 51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy.
You can sync your device 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 12).
Viewing the Body Battery Widget The Body Battery widget displays your current Body Battery level.
1 Swipe to view the Body Battery widget. 2 Tap the touchscreen to view the Body Battery graph.
The graph displays your recent Body Battery activity, and high and low levels for the last eight hours.
Heart Rate Variability and Stress Level
Your device analyzes your heart rate variability while you are inactive to determine your overall stress. Training, physical activity, sleep, nutrition, and general life stress all impact your stress level. The stress level range is from 0 to 100, where 0 to 25 is a resting state, 26 to 50 is low stress, 51 to 75 is medium stress, and 76 to 100 is a high stress state. Knowing your stress level can help you identify stressful moments throughout your day. For best results, you should wear the device while sleeping.
You can sync your device with your Garmin Connect account to view your all-day stress level, long-term trends, and additional details.
Viewing the Stress Level Widget The stress level widget displays your current stress level.
1 Swipe to view the stress level widget.

2 Tap the touchscreen to begin a guided breathing exercise (Using the Relaxation Timer, page 3).
Using the Relaxation Timer You can use the relaxation timer to perform a guided breathing exercise. 1 Swipe to view the stress level widget. 2 Tap the touchscreen. 3 Select to start the relaxation timer. 4 Follow the on-screen instructions.
The device vibrates, signaling you to breathe in or out (Setting the Vibration Level, page 8).
Viewing the Heart Rate Widget
The heart rate widget displays your current heart rate in beats per minute (bpm). For more information on heart rate accuracy, go to garmin.com/ataccuracy. 1 Swipe to view the heart rate widget.
The widget displays your current heart rate and your average resting heart rate (RHR) value for the last 7 days. 2 Tap the touchscreen to view the heart rate graph. The graph displays your recent heart rate activity, and high and low heart rate for the last four hours.
Using the Hydration Tracking Widget
The hydration tracking widget displays your fluid intake and your daily hydration goal. 1 Swipe to view the hydration widget. 2 Select for each serving of fluid you consume (1 cup, 8 oz.,
or 250 mL).
TIP: You can customize your hydration settings, such as units used and daily goal, on your Garmin Connect account. TIP: You can set a hydration reminder (Setting a Hydration Alert, page 8).
Menstrual Cycle Tracking
Your menstrual cycle is an important part of your health. 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 widgets.
Pregnancy Tracking
The pregnancy tracking feature displays weekly updates on your pregnancy and provides health and nutrition information. You can use your device to log physical and emotional symptoms, blood glucose readings, and baby movement (Logging Your Pregnancy Information, page 3). You can learn more and set up this feature in the Health Stats settings of the Garmin Connect app.
Logging Your Pregnancy Information Before you can log your information, you must set up pregnancy tracking in the Garmin Connect app. 1 Swipe to view the women’s health tracking widget.

Widgets

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2 Tap the touchscreen. 3 Select an option:
· Select Symptoms to log your physical symptoms, mood, and more.
· Select Blood Glucose to log your glucose levels before and after meals and before bed.
· Select Movement to use a stopwatch or timer to log the baby’s movements.
4 Follow the on-screen instructions.
Controlling Music Playback
The music control widget allows you to control music on your smartphone using your Lily device. The widget controls the currently active or most recently active media player app on your smartphone. If no media player is active, the widget does not display track information, and you must start playback from your phone. 1 On your smartphone, start playing a song or playlist. 2 On your Lily device, swipe to view the music control widget.
Viewing Notifications
When your device is paired with the Garmin Connect app, you can view notifications from your smartphone on your device, such as text messages and emails. 1 Swipe to view the notifications widget. 2 Select a notification.
TIP: Swipe to view older notifications. 3 Tap the touchscreen, and select to dismiss the notification.
Replying to a Text Message NOTE: This feature is available only for AndroidTM smartphones. When you receive a text message notification on your Lily device, you can send a quick reply by selecting from a list of messages.
NOTE: This feature sends text messages using your phone. Regular text message limits and charges may apply. Contact your mobile carrier for more information. 1 Swipe to view the notifications widget. 2 Select a text message notification. 3 Tap the touchscreen to view the notification options. 4 Select . 5 Select a message from the list.
Your phone sends the selected message as a text message.
Training
Recording a Timed Activity
You can record a timed activity, which can be saved and sent to your Garmin Connect account. 1 Press to view the menu. 2 Select . 3 Select an activity.

NOTE: You can use the Garmin Connect app to add or remove timed activities (Customizing Activity Options, page 9). 4 If necessary, select to customize the data screens or activity options. 5 Double-tap the touchscreen to start the activity timer. 6 Start your activity. TIP: You can double-tap the touchscreen to stop and resume the activity timer. 7 After you complete your activity, double-tap the touchscreen to stop the timer. 8 Select an option: · Select to save the activity.
· Select > to delete the activity.
· Select to resume the activity.
Recording an Activity with Connected GPS
You can connect the device to your smartphone to record GPS data for your walk, run, or bike activity. 1 Press to view the menu. 2 Select . 3 Select , , or . 4 Open the Garmin Connect app.
NOTE: If you cannot connect the device to your smartphone, you can select to continue the activity. GPS data will not be recorded. 5 Double-tap the touchscreen to start the activity timer. 6 Start your activity. Your phone must be in range during the activity. 7 After you complete your activity, double-tap the touchscreen to stop the activity timer. 8 Select an option: · Select to save the activity.
· Select > to delete the activity.
· Select to resume the activity.
Recording a Strength Training Activity
You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move. 1 Press to view the menu. 2 Select > . 3 Select to set up rep counting and automatic set detection. 4 Select the toggle switch to enable Rep Counting and Auto
Set. 5 Press to return to the activity timer screen. 6 Double-tap the touchscreen to start the activity timer. 7 Start your first set.
The device counts your reps. 8 Swipe to view additional data screens (optional). 9 Press to finish a set.
NOTE: If necessary, swipe up or down to edit your rep count. 10Select to start the rest timer.
A rest timer appears. 11Press to begin the next set. 12Repeat steps 9 through 11 until your activity is complete. 13After you complete your activity, double-tap the touchscreen
to stop the activity timer. 14Select an option:
· Select to save the activity.

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Training

· Select > to delete the activity.
· Select to resume the activity.
Tips for Recording Strength Training Activities · Do not look at the device while performing reps.
You should interact with the device 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 device 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.
Recording a Swim Activity
NOTE: Heart rate data is not displayed while swimming. You can view heart rate data in the saved activity in the Garmin Connect app.
1 Press to view the menu. 2 Select > . 3 Select a pool size. 4 Select . 5 Double-tap the touchscreen to start the activity timer.
The device records activity data only while the activity timer is running.
6 Start your activity. The device displays your distance and swim intervals, or pool lengths.
7 After you complete your activity, double-tap the touchscreen to stop the activity timer.
8 Select an option: · Select to save the activity.
· Select > to delete the activity.
· Select to resume the activity.
Setting Swim Alerts 1 Press to view the menu. 2 Select > > > Alerts. 3 Select Time, Distance, or Calories to customize each alert. 4 Select the toggle switch to enable each alert.
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run at least 1.5 km (1 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 (Recording a Timed Activity, page 4). 2 Run on the treadmill until your Lily device records at least
1.5 km (1 mi.).
3 After you complete your run, select . 4 Check the treadmill display for the distance traveled. 5 Select an option:
· To calibrate the first time, tap the touchscreen and enter the treadmill distance on your device.

· To manually calibrate after the first-time calibration, select , and enter the treadmill distance on your device.
Heart Rate Features
The Lily device enables you to view wrist-based heart rate data.
Monitors the 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 device.
Displays your current VO2 max., which is an indication of athletic performance and should increase as your level of fitness improves.
Alerts you when your heart rate exceeds or drops below a certain number of beats per minute after a period of inactivity.
Wrist Heart Rate Monitor Settings
Press to view the menu, and select > .
Status: Allows you to turn the wrist heart rate monitor on or off. HR Alerts: Allows you to set the device to alert you when your
heart rate exceeds or drops below a set threshold after a period of inactivity (Setting an Abnormal Heart Rate Alert, page 6).
Sleep Pulse Ox: Allows you to set your device to record pulse oximeter readings while you are inactive during the day or continuously while you sleep. (Turning On Pulse Oximeter Sleep Tracking, page 5)
Pulse Oximeter
The Lily device has a wrist-based pulse oximeter to gauge the saturation of oxygen in your blood. Knowing your oxygen saturation can help you determine how your body is adapting to exercise and stress. Your device gauges your blood oxygen level by shining light into the skin and checking how much light is absorbed. This is referred to as SpO2. On the device, your pulse oximeter readings appear as an SpO2 percentage. On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including trends over multiple days (Turning On Pulse Oximeter Sleep Tracking, page 5). For more information on pulse oximeter accuracy, go to garmin.com/ataccuracy.
Getting Pulse Oximeter Readings You can manually begin a pulse oximeter reading on your device at any time. The accuracy of these readings can vary based on your blood flow, the device placement on your wrist, and your stillness (Tips for Erratic Pulse Oximeter Data, page 12). 1 Wear the device above your wrist bone.
The device should be snug but comfortable. 2 Swipe to view the pulse oximeter widget. 3 Hold the arm wearing the device at heart level while the
device reads your blood oxygen saturation. 4 Keep still. The device displays your oxygen saturation as a percentage.
NOTE: You can turn on and view pulse oximeter sleep data in your Garmin Connect account (Turning On Pulse Oximeter Sleep Tracking, page 5).
Turning On Pulse Oximeter Sleep Tracking Before you can use pulse oximeter sleep tracking, you must set your Lily device as your primary activity tracking device in your Garmin Connect account (Activity Tracking Settings, page 9).
You can set your device to continuously measure your blood oxygen level, or SpO2, for up to 4 hours during your defined sleep windowTips for Erratic Pulse Oximeter Data, page 12.

Heart Rate Features

5

NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings. 1 Press to view the menu. 2 Select > > Sleep Pulse Ox. 3 Select the toggle switch to turn on tracking.
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.
On the device, your VO2 max. estimate appears as a number and description. On your Garmin Connect account, you can view additional details about your VO2 max. estimate, including your fitness age. Your fitness age gives you an idea of how your fitness compares with a person of the same gender and different age. As you exercise, your fitness age can decrease over time.
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 13), and go to www.CooperInstitute.org.
Getting Your VO2 Max. Estimate The device requires wrist-based heart rate data and a timed 15 minute brisk walk or run to display your VO2 max. estimate. 1 Press to view the menu. 2 Select > .
If you have already recorded a 15 minute brisk walk or run, your VO2 max. estimate may appear. The device updates your VO2 max. estimate each time you complete a timed walk or run. 3 Follow the on-screen instructions to get your VO2 max. estimate.
A message appears when the test is complete. 4 To manually start a VO2 max. test to get an updated
estimate, tap your current reading and follow the instructions.
The device will update with your new VO2 max. estimate.
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 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.
1 Press to view the menu. 2 Select > > HR Alerts. 3 Select High Alert or Low Alert. 4 Select a heart rate threshold value. 5 Select . Each time you exceed or drop below the custom value, a message appears and the device vibrates.
Clocks
Using the Alarm Clock
1 Set alarm clock times and frequencies on your Garmin Connect account (Alert Settings, page 9).
2 Press to view the menu. 3 Select > .

4 Swipe to scroll through the alarms. 5 Select an alarm to turn it on or off.
Using the Stopwatch
1 Press to view the menu. 2 Select > . 3 Double-tap the touchscreen to start the timer. 4 Double-tap the touchscreen to stop the timer. 5 If necessary, select to reset the timer.
Starting the Countdown Timer
1 Press to view the menu. 2 Select > . 3 If necessary, select to set the time. 4 Double-tap the touchscreen to start the timer. 5 If necessary, double-tap the touchscreen to pause and
resume the timer. 6 If necessary, select to reset the timer.
Bluetooth Connected Features
The Lily device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app. Notifications: Alerts you to notifications from your smartphone,
including calls, texts, social network updates, calendar appointments, and more, based on your smartphone notification settings. LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite followers using email or social media, allowing them to view your live data on a Garmin Connect tracking page. Weather updates: Displays the current temperature and weather forecast from your smartphone. Music controls: Allows you to control the music player on your smartphone. Find my phone: Locates your lost smartphone that is paired with your Lily device and currently within range. Find my device: Locates your lost Lily device that is paired with your smartphone and currently within range. Activity uploads: Automatically sends your activity to the Garmin Connect app as soon as you open the app. Software updates: Your device wirelessly downloads and installs the latest software update.
Managing Notifications
You can use your compatible smartphone to manage notifications that appear on your Lily device.
Select an option: · If you are using an iPhone® device, go to the iOS®
notifications settings to select the items to show on the device. · If you are using an Android smartphone, from the Garmin Connect app, select Settings > Notifications.
Locating a Lost Smartphone
You can use this feature to help locate a lost smartphone that is paired using Bluetooth technology and currently within range. 1 From the watch face, swipe down to view the controls menu. 2 Select .
The Lily device begins searching for your paired smartphone. An audible alert sounds on your smartphone, and the Bluetooth signal strength appears on the Lily device screen.

6

Clocks

The Bluetooth signal strength increases as you move closer to your smartphone.

Manage your settings: You can customize your device and user settings on your Garmin Connect account.

Receiving an Incoming Phone Call
When you receive a phone call on your connected smartphone, the Lily device displays the name or phone number of the caller.
· To accept the call, select .
NOTE: To talk to the caller, you must use your connected smartphone.
· To decline the call, select .
· To decline the call and immediately send a text message reply, select , and select a message from the list.
NOTE: This feature is available only if your device is connected to an Android smartphone.
Using Do Not Disturb Mode
You can use do not disturb mode to turn off notifications, gestures, and alerts. For example, you can use this mode while sleeping or watching a movie.
NOTE: In your Garmin Connect account, you can set the device to automatically enter do not disturb mode during your normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account (User Settings, page 9).
1 From the watch face, swipe down to view the controls menu. NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 8).
2 Select .
Garmin Connect
You can connect with your friends on your Garmin Connect account. Your Garmin Connect account gives you the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims, hikes, and more.
You can create your free Garmin Connect account when you pair your device with your phone using the Garmin Connect app, or you can go to www.garminconnect.com.
Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet your goals.
Store your activities: After you complete and save a timed activity with your device, you can upload that activity to your Garmin Connect account and keep it as long as you want.
Analyze your data: You can view more detailed information about your activity, including time, distance, heart rate, calories burned, and customizable reports.

Garmin Move IQTM
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.
The Move IQ feature can automatically start a timed activity for walking and running using time thresholds you set in the Garmin Connect app. These activities are added to your activities list.
Connected GPS
With the connected GPS feature, your device uses the GPS antenna in your smartphone to record GPS data for walk, run, or bike activities (Recording an Activity with Connected GPS, page 4). The GPS data, including location, distance, and speed, appears in the activity details in your Garmin Connect account.
Connected GPS is also used for the assistance and LiveTrack features.
NOTE: To use the connected GPS feature, enable smartphone app permissions to always share location to the Garmin Connect app.
Safety and Tracking Features
CAUTION The safety and tracking features are supplemental features and should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.
The Lily device has safety and tracking features that must be set up with the Garmin Connect app.
NOTICE To use these features, you must be connected to the Garmin Connect app using Bluetooth technology. You can enter emergency contacts in your Garmin Connect account.
For more information about safety and tracking features, go to www.garmin.com/safety.
Assistance: Allows you to send an automated message with your name, LiveTrack link, and GPS location to your emergency contacts.
LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite followers using email or social media, allowing them to view your live data on a web page.
Sleep Tracking
While you are sleeping, the device automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account. Sleep statistics include total hours of sleep, sleep levels, and sleep movement. You can view your sleep statistics on your Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using Do Not Disturb Mode, page 7).

Share your activities: You can connect with friends to follow each other’s activities or post links to your activities on your favorite social networking sites.

Syncing Your Data with the Garmin Connect App
Your device automatically syncs data with the Garmin Connect app each time you open the app. Your device periodically syncs data with the Garmin Connect app automatically. You can also manually sync your data at any time.

Garmin Connect

7

1 Bring the device near your smartphone. 2 Open the Garmin Connect app.
TIP: The app can be open or running in the background. 3 Press to view the menu. 4 Select > > Sync. 5 Wait while your data syncs. 6 View your current data in the Garmin Connect app.
Syncing Your Data with Your Computer
Before you can sync your data with the Garmin Connect application on your computer, you must install the Garmin ExpressTM application (Setting Up Garmin Express, page 8). 1 Connect the device to your computer using the USB cable. 2 Open the Garmin Express application.
The device enters mass storage mode. 3 Follow the on-screen instructions. 4 View your data on your Garmin Connect account.
Setting Up Garmin Express 1 Connect the device to your computer using a USB cable. 2 Go to www.garmin.com/express. 3 Follow the on-screen instructions.
Customizing Your Device
Changing the Watch Face
Your device comes preloaded with several watch faces. 1 Press to view the menu. 2 Select . 3 Swipe right or left to scroll through the available watch faces. 4 Tap the touchscreen to select the watch face.
Customizing the Controls Menu
You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing Widgets and Menus, page 1). 1 From the watch face, swipe down to view the controls menu.
The controls menu appears. 2 Hold the touchscreen.
The controls menu switches to edit mode. 3 Select an option:
· To change the location of a shortcut in the controls menu, drag the shortcut to a new location.
· To remove a shortcut from the controls menu, drag the shortcut to .
4 If necessary, select to add a shortcut to the controls menu. NOTE: This option is available only after you remove at least one shortcut from the menu.
Customizing the Data Screens
You can customize data screens for your activity settings. 1 Press to view the menu. 2 Select . 3 Select an activity. 4 Select > Data Screens > Primary. 5 Select a data field to customize.
NOTE: Not all options are available for all activities. 6 Select to save each data field.

Device Settings
You can customize some settings on your Lily device. Additional settings can be customized on your Garmin Connect account.
Press to view the menu, and select . : Sets a hydration alert (Setting a Hydration Alert, page 8). : Displays your VO2 max. .estimate (Getting Your VO2 Max. Estimate, page 6). : Allows you to adjust heart rate settings (Wrist Heart Rate Monitor Settings, page 5).
: Allows you to pair your smartphone, sync with the Garmin Connect app, and adjust Bluetooth settings (Bluetooth Settings, page 9). : Allows you to adjust the system settings (System Settings, page 8).
: Displays the unit ID, software version, regulatory information, license agreement, and more (Viewing Device Information, page 11).
Setting a Hydration Alert You can create an alert to remind you to increase your fluid intake.
1 Press to view the menu. 2 Select > . 3 Select Alert. 4 Select the alert frequency. 5 Select .
System Settings Press to view the menu, and select > .
Brightness: Sets the brightness level of the display. You can use the Auto option to automatically adjust the brightness based on the ambient light, or manually adjust the brightness level (Setting the Brightness Level, page 8).
NOTE: A higher brightness level decreases battery life. Alert Vibration: Sets the vibration level (Setting the Vibration
Level, page 8).
NOTE: A higher vibration level decreases battery life.
Timeout: Sets the length of time before the display turns off. This option impacts the battery and display life.
Gesture Mode: Sets the display to turn on when you rotate your wrist toward your body to view the device. You can use the Only During Activity option to use this feature only during timed activities.
Gesture Sensitivity: Adjusts the gesture sensitivity to turn on the display more or less often.
NOTE: A higher gesture sensitivity level decreases battery life.
Controls Menu: Allows you to edit the controls menu (Customizing the Controls Menu, page 8).
Reset: Allows you to delete user data and reset settings (Restoring All Default Settings, page 12).
Setting the Brightness Level 1 Press to view the menu. 2 Select > > Brightness. 3 Select the brightness level.
NOTE: The Auto option automatically adjusts the brightness based on the ambient light.
Setting the Vibration Level 1 Press to view the menu. 2 Select > > Alert Vibration. 3 Select the vibration level.
NOTE: A higher vibration level decreases battery life.

8

Customizing Your Device

Bluetooth Settings
Press to view the menu, and select > .
Status: Turns Bluetooth technology on and off. NOTE: Some Bluetooth settings appear only when Bluetooth technology is enabled.
Pair Phone: Allows you to pair your device with a compatible Bluetooth enabled smartphone. This setting allows you to use Bluetooth connected features using the Garmin Connect app, including notifications and activity uploads.
Sync: Allows you to sync your device with a compatible Bluetooth enabled smartphone.
Garmin Connect Settings
You can customize your device settings, activity options, and user settings on your Garmin Connect account. Some settings can also be customized on your Lily device.
· From the Garmin Connect app, select or , select Garmin Devices, and select your device.
· From the devices widget in the Garmin Connect application, select your device.
After customizing settings, you must sync your data to apply the changes to your device (Syncing Your Data with the Garmin Connect App, page 7) (Syncing Your Data with Your Computer, page 8).
Appearance Settings From your Garmin Connect device menu, select Appearance.
Widgets: Allows you to customize the widgets that appear on your device and reorder the widgets in the loop.
Display Options: Allows you to customize your display.
Alert Settings From your Garmin Connect device menu, select Alerts.
Alarms: Allows you to set alarm clock times and frequencies for your device.
Smart Notifications: Allows you to enable and configure phone notifications from your compatible smartphone. You can select to receive notifications During an Activity.
Abnormal Heart Rate Alerts: Allows you to set the device to alert you when your heart rate exceeds or drops below a set threshold after a period of inactivity. You can set the alert threshold.
Move Alert: Allows your device to display a message and the move bar on the time of day screen when you have been inactive for too long.
Relax Reminders: Allows you to set the device to alert you when your stress level is unusually high. The alert encourages you to take a moment to relax, and the device prompts you to begin a guided breathing exercise.
Bluetooth Connection Alert: Allows you to enable an alert informing you when your paired smartphone is no longer connected using Bluetoothtechnology.
Do Not Disturb During Sleep: Sets the device to turn on do not disturb mode automatically during your sleep hours (User Settings, page 9).
Customizing Activity Options You can select activities to display on your device.
1 From your Garmin Connect device menu, select Activity Options.
2 Select Edit. 3 Select the activities to display on your device.
NOTE: The walking and running activities cannot be removed.

4 If necessary, select an activity to customize its settings, such as alerts and data fields.
Marking Laps You can set your device to use the Auto Lap® feature, which marks a lap automatically at every kilometer or mile. This feature is helpful for comparing your performance over different parts of an activity.
NOTE: The Auto Lap feature is not available for all activities.
1 From the settings menu in the Garmin Connect app, select Garmin Devices.
2 Select your device. 3 Select Activity Options. 4 Select an activity. 5 Select Auto Lap.
Activity Tracking Settings From your Garmin Connect device menu, select Activity Tracking.
NOTE: Some settings appear in a subcategory in the settings menu. App or website updates may change these settings menus.
Pulse Ox: Allows your device to record up to four hours of pulse oximeter readings while you sleep.
Move IQ: Allows you to turn on and off Move IQ events. The Move IQ feature automatically detects activity patterns, such as walking and running.
Auto Activity Start: Allows your device to create and save timed activities automatically when the Move IQ feature detects you have been walking or running for a minimum time threshold. You can set the minimum time threshold for running and walking.
Daily Steps: Allows you to enter your daily step goal. You can use the Auto Goal option to allow your device to determine your step goal automatically.
Weekly Intensity Minutes: Allows you to enter a weekly goal for the number of minutes to participate in moderate to vigorous intensity activities. The device also allows you to set a heart rate zone for moderate intensity minutes and a higher heart rate zone for vigorous intensity minutes. You can also use the default algorithm.
Custom Stride Length: Allows your device to more accurately calculate the distance traveled using your custom stride length. You can enter a known distance and the number of steps it takes to cover the distance, and Garmin Connect can calculate your step length.
Set as Preferred Activity Tracker: Sets this device to be your primary activity tracking device when more than one device is connected to the app.
User Settings From your Garmin Connect device menu, select User Settings.
Personal Information: Allows you to enter your personal details, such as birth date, gender, height, and weight.
Sleep: Allows you to enter your normal sleep hours.
Heart Rate Zones: Allows you to estimate your maximum heart rate and determine custom heart rate zones.
General Settings From your Garmin Connect device menu, select General.
Device Name: Allows you to set a name for the device.
Wrist Worn On: Allows you to select which wrist the device is worn on.
NOTE: This setting is used for strength training and gestures.
Time Format: Sets the device to display time in a 12-hour or 24hour format.

Customizing Your Device

9

Date Format: Sets the device to display the date in a month/day or day/month format.
Language: Sets the device language. Measurement Units: Sets the device to display the distance
traveled and temperature in statute or metric units. Physio TrueUp: Allows your device to sync activities, history,
and data from other Garmin® devices.
Device Information
Charging the Device
WARNING This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information.
NOTICE To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions (Cleaning the Device, page 10).
1 Pinch the sides of the charging clip to open the arms on the clip.

Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage.
Cleaning the Device
NOTICE Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger. Corrosion can prevent charging and data transfer.
1 Wipe the device using a cloth dampened with a mild detergent solution.
2 Wipe it dry. After cleaning, allow the device to dry completely. TIP: For more information, go to www.garmin.com/fitandcare.
Changing the Bands
You can replace the bands with new Lily bands. 1 Use the band replacement tool to loosen the screws.

2 Remove the screws.

2 Align the clip with the contacts , and release the arms of the clip.
3 Plug the USB cable into a power source. 4 Charge the device completely.
Tips for Charging Your Device · Connect the charger securely to the device to charge it using
the USB cable (Charging the Device, page 10).
You can charge the device by plugging the USB cable into a Garmin approved AC adapter with a standard wall outlet or a USB port on your computer.
· View the remaining battery graphic on the device information screen (Viewing Device Information, page 11).
Device Care
NOTICE Avoid extreme shock and harsh treatment, because it can degrade the life of the product.
Do not use a sharp object to clean the device.
Never use a hard or sharp object to operate the touchscreen, or damage may result.
Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.
Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.
Do not place in high temperature environments, such as a clothes dryer.

3 Align the new band with the device. 4 Replace the screws using the tool.
NOTE: Make sure the band is secure. 5 Repeat steps 1 through 4 to change the other band.

10

Device Information

Viewing Device Information
You can view the unit ID, software version, and regulatory information.
1 Press to view the menu.
2 Select > .
3 Swipe to view the information.

Specifications

Battery type

Rechargeable, built-in lithium-ion battery

Battery life

Up to 5 days

Operating temperature range From -20º to 60ºC (from -4º to 140ºF)

Charging temperature range From 0º to 45ºC (from 32º to 113ºF)

Wireless frequency Water rating

2.4 GHz @ -6.3 dBm maximum 5 ATM1

Troubleshooting
Is my smartphone compatible with my device?
The Lily device is compatible with smartphones using Bluetooth technology.
Go to www.garmin.com/ble for compatibility information.
My phone will not connect to the device
· Bring the device within range of your smartphone.
· If your devices are already paired, turn Bluetooth off on both devices, and turn it back on.
· If your devices are not paired, enable Bluetooth technology on your smartphone.
· On your smartphone, open the Garmin Connect app, select or , and select Garmin Devices > Add Device to enter
pairing mode.
· On your device, press to view the menu, and select > > Pair Phone to enter pairing mode.
Activity Tracking
For more information about activity tracking accuracy, go to garmin.com/ataccuracy.
My step count does not seem accurate If your step count does not seem accurate, you can try these tips.
· Wear the device on your non-dominant wrist.
· Carry the device in your pocket when pushing a stroller or lawn mower.
· Carry the device in your pocket when actively using your hands or arms only.
NOTE: The device may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping your hands, as steps.
The step counts on my device and my Garmin Connect account do not match The step count on your Garmin Connect account updates when you sync your device. 1 Sync your step count with the Garmin Connect app (Syncing
Your Data with the Garmin Connect App, page 7). 2 Wait while the device syncs your data.
Syncing can take several minutes.

1 The device withstands pressure equivalent to a depth of 50 m. For more information, go to www.garmin.com/waterrating.
Troubleshooting

NOTE: Refreshing the Garmin Connect app does not sync your data or update your step count. My stress level does not appear Before the device can detect your stress level, wrist-based heart rate monitoring must be turned on. The device samples your heart rate variability throughout the day during periods of inactivity to determine your stress level. The device does not determine your stress level during timed activities. If dashes appear instead of your stress level, be still, and wait while the device measures your heart rate variability. My intensity minutes are flashing When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes flash. Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.
Touchscreen Tips
· Tap the touchscreen to make a selection. · During a timed activity, double- tap the touchscreen to start
and stop the timer. · From the watch face, tap the touchscreen to cycle through
data, such as steps and heart rate .
· From the controls menu, hold the touchscreen to add, remove, and reorder the controls.
· From any screen, press to return to the previous screen. · Tap the widget screen to view additional details for the
widget. · To send an assistance alert, tap the touchscreen firmly and
rapidly until the device vibrates.
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 device. · Avoid wearing sunscreen, lotion, and insect repellent under
the device. · Avoid scratching the heart rate sensor on the back of the
device. · Wear the device above your wrist bone. The device should
be snug but comfortable. · 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 device with fresh water after each workout.
11

Tips for Improved Body Battery Data
· Your Body Battery level updates when you sync your device with your Garmin Connect account.
· For more accurate results, wear the device while sleeping.
· Rest and good sleep charge your Body Battery.
· Strenuous activity, high stress, and poor sleep can cause your Body Battery to drain.
· Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.
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 device reads your blood oxygen saturation.
· Wear the device above your wrist bone. The device should be snug but comfortable.
· Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation.
· Use a silicone band.
· Clean and dry your arm before putting on the device.
· Avoid wearing sunscreen, lotion, and insect repellent under the device.
· Avoid scratching the optical sensor on the back of the device.
· Rinse the device with fresh water after each workout.
Maximizing Battery Life
· Decrease the screen brightness and timeout (System Settings, page 8).
· Reduce the vibration level (Setting the Vibration Level, page 8).
· Turn off wrist gestures (System Settings, page 8).
· In your smartphone notification center settings, limit the notifications that appear on your Lily device (Managing Notifications, page 6).
· Turn off smart notifications (Alert Settings, page 9).
· Turn off Bluetooth wireless technology when you are not using connected features (Bluetooth Settings, page 9).
· Turn off pulse oximeter sleep tracking (Turning On Pulse Oximeter Sleep Tracking, page 5).
· Turn off wrist-based heart rate monitoring (Wrist Heart Rate Monitor Settings, page 5).
NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes, VO2 max., body battery, stress level, and calories burned.
My device display is difficult to see outside
The device detects ambient light and automatically adjusts the backlight brightness to maximize battery life. In direct sunlight, the screen gets brighter, but it may still be difficult to read. The automatic activity detection feature can be helpful when starting outdoor activities (Activity Tracking Settings, page 9).
Restoring All Default Settings
You can restore all of the device settings back to the factory default values.
1 Press to view the menu. 2 Select > > Reset. 3 Select an option:
· To reset all of the device settings to the factory default values and save all user-entered information and activity history, select Reset Default Settings.

· To reset all of the device settings to the factory default values and delete all user-entered information and activity history, select Delete Data and Reset Settings.
4 Follow the on-screen instructions.
Product Updates
On your computer, install Garmin Express (www.garmin.com /express). On your smartphone, install the Garmin Connect app. This provides easy access to these services for Garmin devices: · Software updates · Data uploads to Garmin Connect · Product registration
Updating the Software Using the Garmin Connect App
Before you can update your device software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the device with a compatible smartphone (Setting Up the Device, page 1).
Sync your device with the Garmin Connect app (Syncing Your Data with the Garmin Connect App, page 7). When new software is available, the Garmin Connect app automatically sends the update to your device. The update is applied when you are not actively using the device. When the update is complete, your device restarts.
Updating the Software Using Garmin Express
Before you can update your device software, you must download and install the Garmin Express application and add your device (Syncing Your Data with Your Computer, page 8). 1 Connect the device to your computer using the USB cable.
When new software is available, the Garmin Express application sends it to your device. 2 After the Garmin Express application finishes sending the update, disconnect the device from your computer. Your device installs the update.
Getting More Information
· Go to support.garmin.com for additional manuals, articles, and software updates.
· Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts.
· Go to www.garmin.com/ataccuracy. This is not a medical device. The pulse oximeter feature is not available in all countries.
Device Repairs
If your device needs to be repaired, go to support.garmin.com for information about submitting a service request with Garmin Product Support.
Appendix
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.

12

Appendix

If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 13) 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.

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.

Heart Rate Zone Calculations

Zone % of Maximum Heart Rate

Perceived Exertion

1 50­60%

Relaxed, easy pace, rhythmic breathing

2 60­70%

Comfortable pace, slightly deeper breathing, conversation possible

Benefits
Beginning-level aerobic training, reduces stress Basic cardiovascular training, good recovery pace

Zone % of Maximum Heart Rate
3 70­80% 4 80­90%
5 90­100%

Perceived Exertion

Benefits

Moderate pace, more difficult to hold conversation

Improved aerobic capacity, optimal cardiovascular training

Fast pace and a bit

Improved anaerobic

uncomfortable, breathing capacity and

forceful

threshold, improved

speed

Sprinting pace, unsustainable for long period of time, labored breathing

Anaerobic and muscular endurance, increased power

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

Males

Percentile

20­29

30­39

40­49

50­59

Superior

95

55.4

54

52.5

48.9

Excellent

80

51.1

48.3

46.4

43.4

Good

60

45.4

44

42.4

39.2

Fair

40

41.7

40.5

38.5

35.6

Poor

0­40

<41.7

<40.5

<38.5

<35.6

60­69 45.7 39.5 35.5 32.3 <32.3

70­79 42.1 36.7 32.3 29.4 <29.4

Females Superior Excellent Good Fair Poor

Percentile 95 80 60 40 0­40

20­29 49.6 43.9 39.5 36.1 <36.1

30­39 47.4 42.4 37.8 34.4 <34.4

40­49 45.3 39.7 36.3 33 <33

50­59 41.1 36.7 33 30.1 <30.1

60­69 37.8 33 30 27.5 <27.5

70­79 36.7 30.9 28.1 25.9 <25.9

Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.

Appendix

13

Index
A accessories12 activities4, 5, 8, 9
custom9 saving9 activity tracking2, 7, 9 alarms6 clock9 alerts5, 8 heart rate5, 6, 9 vibration7, 8 applications6, 7 smartphone1 assistance7 Auto Lap9 B backlight7­9 bands10 battery11 charging10 maximizing8, 12 Bluetooth technology6, 7, 9, 11 Body Battery2, 3, 12 brightness8 buttons1 C calibrating3 calorie3 expenditure2 charging10 cleaning the device10 clock6 Connect IQ1 controls menu1, 8 countdown timer6 customizing the device8 D data storing7 transferring7 uploading7, 9 data fields4, 8 deleting all user data12 messages4 display settings8 distance2 E editing9 emergency contacts7 G Garmin Connect1, 2, 7, 9, 12 Garmin Express8 updating software12 goals2, 9 GPS4 signal7 H health stats3 heart rate2, 3, 5 alerts5, 6, 8, 9 monitor5, 11 zones9, 12, 13 history7 sending to computer7, 8 home screen, customizing9 hydration2 I ID number8 indoor training5 intensity minutes2, 9, 11 intervals, swimming5
14

K keys1 L language9 laps9 LiveTrack7 M mass storage mode8 menstrual cycle2, 3 menu1 messages4 Move IQ9 music controls2, 4 N notifications2, 4, 6, 9
phone calls7 text messages4 O oxygen saturation5 P pairing, smartphone1, 9, 11 phone calls7 pool size, setting5 profiles, activity7 pulse oximeter2, 5, 9, 12 R replacement parts10 resetting the device8, 12 S saving activities4, 5, 9 screen8 brightness8 settings5, 8, 9, 12 device8, 9 system8 shortcuts8 sleep mode7, 9 smartphone4, 7, 11 applications6 pairing1, 9, 11 software license8 updating12 version11 specifications11 steps2, 9 stopwatch6 storing data7 stress level2, 3, 11 stress score3 stride length9 swimming5 system settings8 T text messages4 time, settings9 timer3­5 countdown6 touchscreen1, 11 tracking5, 7 training4 treadmill5 troubleshooting5, 10­12 U unit ID8, 11 units of measure9 updates, software12 USB12 transferring files8 user data, deleting8, 12 V vibration, alerts8

VO2 max.5, 6, 13 W watch faces8, 9 weather2 weight, settings9 widgets1­4, 9 Z zones, heart rate9

Index

support.garmin.com

January 2021

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