FORERUNNER
®
255 SERIES
Owner’s Manual
© 2022 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
®
, inReach
®
, Move IQ
®
, TracBack
®
, VIRB
®
, and Virtual Partner
®
are trademarks of Garmin Ltd. or its
subsidiaries, registered in the USA and other countries. Body Battery
™
, Connect IQ
™
, Firstbeat Analytics
™
, Garmin Connect
™
, Garmin Express
™
, Garmin Messenger
™
, Garmin Pay
™
,
Health Snapshot
™
, HRM-Fit
™
, HRM-Pro
™
series, HRM-Swim
™
, HRM-Tri
™
, Index
™
, PacePro
™
, Rally
™
, SatIQ
™
, tempe
™
, Varia
™
, and Vector
™
are trademarks of Garmin Ltd. or its
subsidiaries. These trademarks may not be used without the express permission of Garmin.
Android
™
is a trademark of Google Inc. Apple
®
, iPhone
®
, iTunes
®
, and Mac
®
are trademarks of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH
®
word mark and
logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute
®
, as well as any related trademarks, are the property of The
Cooper Institute. Advance heartbeat analytics by Firstbeat. iOS
®
is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. Iridium
®
is a registered trademark
of Iridium Satellite LLC. Shimano
®
is a registered trademark of Shimano, Inc. Wi‑Fi
®
is a registered mark of Wi-Fi Alliance Corporation. Windows
®
and Windows NT
®
are registered
trademarks of Microsoft Corporation in the United States and other countries. Zwift
™
is a trademark of Zwift, Inc. Other trademarks and trade names are those of their respective
owners.
This product is ANT+
®
certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
M/N: A04308, AA4308, AB4308, AC4308
Table of Contents
Introduction......................................1
Setting Up Your Watch............................ 1
Overview.................................................. 2
GPS Status and Status Icons................. 3
Using the Watch...................................... 3
Activities and Apps...........................4
Starting an Activity.................................. 4
Tips for Recording Activities.............. 4
Stopping an Activity............................ 5
Evaluating an Activity.......................... 5
Outdoor Activities....................................5
Going for a Run.................................... 6
Going for a Track Run......................... 7
Tips for Recording a Track Run...... 7
Recording an Ultra Run Activity.......... 7
Ultra Run Auto Rest Settings.......... 7
Triathlon Training................................ 8
Creating a Multisport Activity............. 8
eBike Training...................................... 8
Viewing Your Ski Runs........................ 8
Recording a Bouldering Activity......... 9
Swimming................................................ 9
Swimming in Open Water................... 9
Going for a Pool Swim...................... 10
Setting the Pool Size......................... 10
Tips for Swimming Activities............10
Swim Terminology............................ 10
Stroke Types...................................... 11
Auto Rest and Manual Rest.............. 11
Training with the Drill Log................. 11
Indoor Activities.................................... 11
Going for a Virtual Run...................... 12
Calibrating the Treadmill Distance... 12
Health Snapshot™............................. 12
Recording a Strength Training
Activity............................................... 13
Tips for Recording Strength Training
Activities.........................................13
Recording a HIIT Activity.................. 14
HIIT Timers.................................... 14
Recording a Meditation Activity....... 14
Recording a Breathwork Activity...... 15
Using an Indoor Trainer.................... 15
Recording an Indoor Climbing
Activity............................................... 16
Customizing Activities and Apps......... 16
Adding or Removing a Favorite
Activity............................................... 16
Changing the Order of an Activity in
the Apps List...................................... 16
Creating a Custom Activity............... 17
Appearance.................................... 17
Watch Face Settings............................. 17
Customizing the Watch Face............17
Glances.................................................. 18
Viewing the Glance Loop.................. 21
Customizing the Glance Loop.......... 21
Creating Glance Folders................21
Body Battery...................................... 22
Viewing the Body Battery
Glance............................................ 22
Tips for Improved Body Battery
Data................................................ 22
Viewing the Heart Rate Glance......... 23
Viewing the Weather Glance.............23
Updating the Weather Location.... 23
Women's Health................................ 23
Menstrual Cycle Tracking............. 23
Pregnancy Tracking.......................23
Using the Stress Level Glance.......... 24
Using the Jet Lag Adviser................. 24
Planning a Trip in the Garmin
Connect App.................................. 24
Performance Measurements............24
About VO2 Max. Estimates........... 25
Viewing Your Predicted Race
Times..............................................26
Heart Rate Variability Status.........27
Performance Condition................. 27
Lactate Threshold......................... 28
Syncing Activities and Performance
Measurements...............................28
Turning Off Performance
Notifications.................................. 28
Training Status.................................. 29
Training Status Levels................... 30
Acute Load..................................... 30
Recovery Time............................... 32
Pausing and Resuming Your
Training Status.............................. 33
Table of Contents i
Controls................................................. 34
Viewing the Controls Menu.............. 37
Customizing the Controls Menu.......37
Using the Flashlight Screen.............. 37
GarminPay........................................ 37
Setting Up Your GarminPay
Wallet............................................. 37
Paying for a Purchase Using Your
Watch............................................. 38
Adding a Card to Your GarminPay
Wallet............................................. 38
Changing Your GarminPay
Passcode....................................... 39
Morning Report..................................... 39
Customizing Your Morning Report... 39
Training..........................................39
Training for a Race Event..................... 39
Race Calendar and Primary Race..... 40
Unified Training Status......................... 40
Health and Wellness Settings.............. 41
Auto Goal........................................... 41
Using the Move Alert......................... 41
Turning on the Move Alert............ 41
Sleep Tracking................................... 42
Using Automated Sleep
Tracking......................................... 42
Customizing Sleep Mode.............. 42
Using Do Not Disturb Mode.......... 42
Intensity Minutes............................... 42
Earning Intensity Minutes............. 43
Move IQ.............................................. 43
Workouts............................................... 43
Following a Workout From Garmin
Connect.............................................. 43
Creating a Custom Workout on Garmin
Connect.............................................. 43
Sending a Custom Workout to Your
Watch............................................. 44
Starting a Workout............................ 44
Following a Daily Suggested
Workout..............................................44
Turning Daily Suggested Workout
Prompts On and Off...................... 44
Following a Pool Swim Workout...... 45
Recording a Critical Swim Speed
Test.................................................45
Editing Your Critical Swim Speed
Result............................................. 45
Workout Execution Score................. 45
About the Training Calendar............. 46
Using Garmin Connect Training
Plans...............................................46
Adaptive Training Plans................ 46
Interval Workouts.................................. 46
Customizing an Interval Workout..... 47
Starting an Interval Workout............. 47
Stopping an Interval Workout........... 47
PacePro Training...................................47
Downloading a PacePro Plan from
Garmin Connect.................................48
PacePro Training............................... 48
PacePro Training............................... 48
Using Virtual Partner®.......................... 49
Setting a Training Target...................... 49
Cancelling a Training Target.............49
Racing a Previous Activity.................... 50
Using the Metronome........................... 50
Enabling Self Evaluation....................... 50
Extended Display Mode........................ 51
History........................................... 51
Using History......................................... 51
Multisport History................................. 51
Personal Records.................................. 51
Viewing Your Personal Records....... 52
Restoring a Personal Record............ 52
Clearing Personal Records............... 52
Viewing Data Totals.............................. 52
Viewing Your Time in Each Heart Rate
Zone....................................................... 52
Deleting History..................................... 52
Data Management................................ 53
Deleting Files..................................... 53
Heart Rate Features........................53
Wrist-based Heart Rate.........................53
Wrist Heart Rate Monitor Settings... 53
Tips for Erratic Heart Rate Data....... 54
Turning Off the Wrist-based Heart
Rate Monitor...................................... 54
Heart Rate While Swimming.................54
Setting an Abnormal Heart Rate
Alert........................................................ 54
ii Table of Contents
Broadcasting Heart Rate Data..............55
Pulse Oximeter...................................... 55
Getting Pulse Oximeter Readings.... 56
Turning On Pulse Oximeter Sleep
Tracking............................................. 56
Turning On All-Day Mode.................. 56
Tips for Erratic Pulse Oximeter
Data.................................................... 56
Navigation...................................... 57
Courses.................................................. 57
Following a Course on Your
Device.................................................57
Creating a Course on Garmin
Connect.............................................. 57
Sending a Course to Your
Device............................................. 57
Viewing Course Details..................... 58
Saving Your Location............................ 58
Viewing and Editing Your Saved
Locations........................................... 58
Navigating to a Destination.................. 58
Navigating to Your Starting Point During
an Activity.............................................. 59
Stopping Navigation............................. 59
Map........................................................ 59
Adding a Map to an Activity..............59
Panning and Zooming the Map........ 60
Map Settings......................................60
Compass................................................60
Altimeter and Barometer...................... 60
Sensors and Accessories............... 60
Wireless Sensors...................................61
Pairing Your Wireless Sensors............. 62
Heart Rate Accessory Running Pace and
Distance................................................. 62
Tips for Recording Running Pace and
Distance............................................. 62
Running Power...................................... 63
Running Power Settings....................63
Running Dynamics................................ 63
Training with Running Dynamics......64
Color Gauges and Running Dynamics
Data.................................................... 65
Ground Contact Time Balance
Data................................................ 65
Vertical Oscillation and Vertical
Ratio Data...................................... 66
Tips for Missing Running Dynamics
Data.................................................... 66
Chest Heart Rate While Swimming...... 66
Using an Optional Bike Speed or
Cadence Sensor.................................... 66
Training with Power Meters................. 67
Situational Awareness.......................... 67
Using the Varia Camera Controls..... 67
tempe..................................................... 67
VIRB Remote......................................... 67
Controlling a VIRB Action Camera... 68
Controlling a VIRB Action Camera
During an Activity.............................. 68
User Profile.................................... 68
Setting Up Your User Profile................. 69
Gender Settings................................. 69
Viewing Your Fitness Age................. 69
About Heart Rate Zones....................... 69
Fitness Goals..................................... 69
Setting Your Heart Rate Zones......... 70
Letting the Watch Set Your Heart Rate
Zones................................................. 70
Heart Rate Zone Calculations...........71
Setting Your Power Zones.................... 71
Detecting Performance Measurements
Automatically........................................ 71
Music............................................. 71
Downloading Personal Audio
Content.................................................. 72
Connecting to a Third-Party Provider...72
Downloading Audio Content from a
Third-Party Provider.......................... 72
Disconnecting from a Third-Party
Provider.............................................. 72
Connecting Bluetooth Headphones..... 73
Listening to Music.................................73
Music Playback Controls.................. 74
Controlling Music Playback on a
Connected Phone.............................. 74
Changing the Audio Mode................ 74
Connectivity................................... 75
Phone Connectivity Features............... 75
Pairing Your Phone............................75
Table of Contents iii
Enabling Bluetooth Notifications..... 75
Viewing Notifications.................... 75
Receiving an Incoming Phone
Call..................................................76
Replying to a Text Message..........76
Managing Notifications.................76
Turning Off the Bluetooth Phone
Connection.........................................76
Turning On and Off Phone Connection
Alerts.................................................. 76
Turning On and Off Find My Phone
Alerts.................................................. 76
Locating a Phone Lost During a GPS
Activity............................................77
Playing Audio Prompts During an
Activity............................................... 77
Wi‑Fi Connectivity Features.................. 77
Connecting to a Wi‑Fi Network......... 78
Phone Apps and Computer
Applications...........................................78
Garmin Connect.................................78
Using the Garmin Connect App.... 79
Using Garmin Connect on Your
Computer....................................... 79
Manually Syncing Data with Garmin
Connect.......................................... 79
Garmin Connect+ Subscription.... 80
Connect IQ Features......................... 80
Downloading Connect IQ
Features......................................... 80
Downloading Connect IQ Features
Using Your Computer.................... 80
Garmin Messenger App.................... 81
Using the Messenger Feature.......81
Garmin Share......................................... 81
Sharing Data with Garmin Share...... 82
Receiving Data with Garmin Share... 82
Garmin Share Settings...................... 82
Safety and Tracking Features......... 83
Adding Emergency Contacts................ 83
Adding Contacts....................................83
Turning Incident Detection On and
Off.......................................................... 84
Requesting Assistance......................... 84
Live Event Sharing................................. 84
Turning On Live Event Sharing......... 85
Clocks............................................ 85
Setting an Alarm....................................85
Editing an Alarm................................ 85
Using the Stopwatch............................. 86
Starting the Countdown Timer............. 86
Deleting a Timer................................ 87
Syncing the Time with GPS.................. 87
Setting the Time Manually.................... 87
Adding Alternate Time Zones.............. 87
Editing an Alternate Time Zone........ 87
Customizing Your Watch................ 88
Activities and App Settings.................. 88
Customizing the Data Screens......... 89
Adding a Map to an Activity..............90
Marking Laps Using the Auto Lap
Feature............................................... 90
Activity Alerts.....................................91
Setting an Alert.............................. 92
Enabling Auto Climb..........................92
Satellite Settings............................... 93
Sensors Settings................................... 93
Compass Settings............................. 93
Calibrating the Compass
Manually......................................... 93
Setting the North Reference......... 94
Altimeter Settings..............................94
Calibrating the Barometric
Altimeter.........................................94
Barometer Settings........................... 94
Calibrating the Barometer............. 94
Setting a Storm Alert..................... 95
Map Settings......................................... 95
Navigation Settings...............................95
Customizing Navigation Data
Screens.............................................. 95
Setting Up a Heading Bug................. 95
Setting Navigation Alerts.................. 96
Power Manager Settings...................... 96
System Settings.................................... 96
Time Settings.................................... 97
Setting Time Alerts........................ 97
Changing the Screen Settings.......... 97
Changing the Units of Measure........ 97
Setting Your Watch Passcode.......... 98
Changing Your Watch Passcode.. 98
Back Up and Restore Settings.......... 98
iv Table of Contents
Restoring Your Settings and Data
from Garmin Connect.................... 98
Device Information......................... 99
Viewing Device Information................. 99
Viewing E-label Regulatory and
Compliance Information................... 99
Charging the Watch.............................. 99
Tips for Charging the Watch............. 99
Wearing the Watch..............................100
Device Care......................................... 100
Cleaning the Watch......................... 100
Changing the Bands............................101
Specifications......................................101
Battery Life Information.................. 102
Troubleshooting........................... 102
Product Updates................................. 102
Setting Up Garmin Express............. 102
Getting More Information................... 102
How can I undo a lap button press?.. 102
Activity Tracking................................. 103
My daily step count does not
appear.............................................. 103
My step count does not seem
accurate........................................... 103
The step counts on my watch and my
Garmin Connect account don't
match............................................... 103
The floors climbed amount does not
seem accurate................................. 103
My intensity minutes are flashing.. 103
Acquiring Satellite Signals..................103
Improving GPS Satellite Reception 104
Restarting the Watch.......................... 104
Resetting All Default Settings............ 104
Maximizing Battery Life...................... 105
My Device is in the Wrong Language.105
Exiting Demo Mode.............................105
Is my phone compatible with my
watch?................................................. 105
My phone will not connect to the
watch................................................... 106
The heart rate on my watch is not
accurate............................................... 106
The activity temperature reading is not
accurate............................................... 106
Can I use my Bluetooth sensor with my
watch?................................................. 106
My headphones will not connect to the
watch................................................... 106
My music cuts out or my headphones
won't stay connected.......................... 107
Appendix...................................... 107
Data Fields...........................................107
VO2 Max. Standard Ratings............... 117
FTP Ratings......................................... 118
Wheel Size and Circumference.......... 118
Table of Contents v
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.
• Hold LIGHT to turn on the watch (Overview, page2).
• Follow the on-screen instructions to complete the initial setup.
During the initial setup, you can pair your phone with your watch to receive notifications, sync your activities,
and more (Pairing Your Phone, page75). If you are upgrading from a compatible watch, you can migrate
your watch settings, saved courses, and more when you pair your new Forerunner watch with your phone.
• Charge the watch (Charging the Watch, page99).
• Check for software updates (System Settings, page96).
For the best experience, you should keep the software on your watch up to date. Software updates provide
changes and improvements to privacy, security, and features.
• Set up Wi‑Fi
®
networks (Connecting to a Wi‑Fi Network, page78).
• Set up safety features (Safety and Tracking Features, page83).
• Set up music (Music, page71).
• Set up your GarminPay
™
wallet (Setting Up Your GarminPay Wallet, page37).
• Go for a run (Going for a Run, page6).
Introduction 1
Overview
LIGHT
• Press to turn the watch on.
• Press to turn the backlight 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.
• Hold to manually change sports during an activity.
DOWN
• Press to scroll through the glances, data screens, options, and settings.
• Hold to open the music controls (Music, page71).
BACK
• Press to return to the previous screen.
• Press to record a lap, rest, or transition during an activity.
• You can select to discard a lap for certain activities (How can I undo a lap button press?, page102).
START · STOP
• Press to start and stop the activity timer.
• Press to choose an option or to acknowledge a message.
2 Introduction
GPS Status and Status Icons
For outdoor activities, the status bar turns green when GPS is ready. A flashing icon means the watch is
searching for a signal. A solid icon means the signal was found or the sensor is connected.
GPS GPS status
Battery status
Phone connection status
Wi‑Fi technology status (Forerunner music watches only)
LiveTrack status
Heart rate status
Running Dynamics Pod status
Speed and cadence sensor status
Bike lights status
Bike radar status
Extended display mode status
Smart trainer status
Power meter status
tempe
™
sensor status
VIRB
®
camera status
Using the Watch
• Hold LIGHT to view the controls menu (Controls, page34).
• From the watch face, press UP or DOWN to scroll through the glance loop (Glances, page18).
• From the watch face, press START to start an activity or open an app (Activities and Apps, page4).
• Hold UP to customize the watch face (Customizing the Watch Face, page17), adjust settings (System
Settings, page96), pair wireless sensors (Pairing Your Wireless Sensors, page62), and more.
Introduction 3
Activities and Apps
Your watch can be used for indoor, outdoor, athletic, and fitness activities. 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, page17). When you finish your activities, you can save and share them with the
Garmin Connect
™
community.
You can also add Connect IQ
™
activities and apps to your watch using the Connect IQ app (Connect IQ Features,
page80).
For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.
Starting an Activity
When you start an activity, GPSturns 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 GPSsignals (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, page99).
• Press BACK to record laps, start a new set or pose, or advance to the next workout step.
You can select to discard a lap for certain activities (How can I undo a lap button press?, page102).
• Press UP or DOWN to view additional data screens.
• During an activity, hold UP, and select Change Sport to transition to a different activity type.
When your activity includes two or more sports, it is recorded as a multisport activity.
4 Activities and Apps
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, page5).
• To suspend your activity and resume it at a later time, select Resume Later.
• To mark a lap, select Lap.
You can select to discard a lap for certain activities (How can I undo a lap button press?, page102).
• To navigate back to the starting point of your activity along the path you traveled, select Back to Start >
TracBack.
NOTE: This feature is available only for activities that use GPS.
• To navigate back to the starting point of your activity by the most direct path, select Back to Start >
Straight Line.
NOTE: This feature is available only for activities that use GPS.
• To measure the difference between your heart rate at the end of the activity and your heart rate two
minutes later, select Recovery Heart Rate, and wait while the timer counts down (Recovery Heart Rate,
page33).
• To discard the activity, select Discard.
NOTE: After stopping the activity, the watch saves it automatically after 30 minutes.
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, page50).
1 After you complete an activity, select Save (Stopping an Activity, page5).
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 walking or rowing. You can
also add custom activities to your device (Creating a Custom Activity, page17).
Activities and Apps 5
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, page99).
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,
page74).
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, page5.
6 Activities and Apps
Going for a Track Run
Before you go for a track run, make sure you are running on a standard-shape, 400 m track.
You can use the track run activity to record your outdoor track data, including distance in meters and lap splits.
1 Stand on the outdoor track.
2 From the watch face, press START.
3 Select Track Run.
4 Wait while the watch locates satellites.
5 If you are running in lane 1, skip to step 11.
6 Press UP.
7 Select the activity settings.
8 Select Lane Number.
9 Select a lane number.
10 Press BACK twice to return to the activity timer.
11 Press START.
12 Run around the track.
13 After you complete your activity, press STOP, and select Save.
Tips for Recording a Track Run
• Wait until the watch acquires satellite signals before starting a track run.
• During your first run on an unfamiliar track, run four laps to calibrate your track distance.
You should run slightly past your starting point to complete the lap.
• Run each lap in the same lane.
NOTE: The default Auto Lap
®
distance is 1600 m, or four laps around the track.
• If you are running in a lane other than lane 1, set the lane number in the activity settings.
Recording an Ultra Run Activity
1 Press START.
2 Select Ultra Run.
3 Press START to start the activity timer.
4 Start running.
5 Press BACK to record a lap and start the rest timer.
TIP: You can configure how the Auto Rest setting records rest splits and laps (Ultra Run Auto Rest Settings,
page7).
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.
Ultra Run Auto Rest Settings
You can customize the options for automatically starting and stopping the rest timer for the Ultra Run activity.
Status: Enables automatically recording rest splits.
Rest Start: Automatically starts the rest timer when you stop running. You can use the Manual Only option to
start the rest timer only when you press BACK.
Rest End: Sets the pace required to end a rest split.
Minimum Time: Sets the amount of time before a rest split starts or ends.
Lap Key: Sets the BACK button to record a lap and start the rest timer, start the rest timer only, or record a lap
only.
Activities and Apps 7
Triathlon Training
When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment,
to time each segment, and to save the activity.
1 Press START.
2 Select Triathlon.
3 Press START to start the activity timer.
NOTE: Auto Sport Change is the default setting for multisport activities (Activities and App Settings,
page88).
4 If necessary, press BACK at the beginning and end of each transition (How can I undo a lap button press?,
page102).
The transition feature is on by default, and the transition time is recorded separately from the activity time.
The transition feature can be turned on or off in the triathlon activity settings. If transitions are turned off,
press BACK to change sports.
5 After you complete your activity, press STOP, and select Save.
Creating a Multisport Activity
1 Press START.
2 Select Add > Multisport.
3 Select a multisport activity type, or enter a custom name.
Duplicate activity names include a number. For example, Triathlon(2).
4 Select two or more activities.
5 Select an option:
• Select an option to customize specific activity settings. For example, you can select whether to include
transitions.
• Select Done to save and use the multisport activity.
6 Select to add the activity to your list of favorites.
eBike Training
Before you can use a compatible eBike, such as a Shimano
®
eBike system, you must pair it with your Forerunner
device (Pairing Your Wireless Sensors, page62).
Viewing Your Ski Runs
Your watch records the details of each downhill skiing or snowboarding run using the auto run feature. This
feature is turned on by default for downhill skiing and snowboarding. It automatically records new ski runs when
you start moving down hill.
1 Start a skiing or snowboarding activity.
2 Hold UP.
3 Select View Runs.
4 Press UP and DOWN to view details of your last run, your current run, and your total runs.
The run screens include time, distance traveled, maximum speed, average speed, and total descent.
8 Activities and Apps
Recording a Bouldering Activity
You can record routes during a bouldering activity. A route is a climbing path along a boulder or small rock
formation.
1 Press START.
2 Select Bouldering.
3 Select a grading system.
NOTE: The next time you start a bouldering activity, the device uses this grading system. You can hold UP,
select the activity settings, and select Grading System to change the system.
4 Select the difficulty level for the route.
5 Press START to start the route timer.
6 Start your first route.
7 Press BACK to finish the route.
8 Select an option:
• To save a successful route, select Completed.
• To save an unsuccessful route, select Attempted.
• To delete the route, select Discard.
The rest timer appears.
9 When you are done resting, press BACK to start your next route.
10 Repeat this process for each route until your activity is complete.
11 After your last route, press STOP to stop the route timer.
12 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. The watch is also compatible with
chest heart rate monitors, such as the HRM-Pro
™
series accessories. (Chest Heart Rate While Swimming,
page66). If both wrist-based heart rate and chest heart rate data are available, your watch uses the chest
heart rate data.
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, page89).
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.
Activities and Apps 9
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 swimming.
The device automatically records swim intervals and lengths. The Auto Rest feature is on by default (Auto
Rest and Manual Rest, page11).
6 Press UP or DOWN to view additional data pages (optional).
7 After you complete your activity, press STOP, and select Save.
Setting the Pool Size
The pool size must be correct to display accurate distance.
1 From the watch face, select START > Pool Swim.
2 Press UP.
3 Select Pool Swim Settings > Pool Size.
4 Select your pool size, or enter a custom size.
TIP: You can select Prompt to select the pool size every time you start a pool swim activity.
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, page11).
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, page11).
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.
Critical swim speed (CSS): Your CSS is the theoretical speed that you can maintain continuously without
exhaustion. You can use your CSS to guide your training pace and monitor your improvement.
10 Activities and Apps
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 Garmin Connect account. You can also select stroke type as a custom data
field (Customizing the Data Screens, page89).
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, page11)
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, page88).
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
indoor trainer. 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.
Activities and Apps 11
Going for a Virtual Run
You can pair your watch with a compatible third-party app to transmit pace, heart rate, or cadence data.
1 Press START.
2 Select Virtual Run.
3 On your tablet, laptop, or phone, open the Zwift
™
app or another virtual training app.
4 Follow the on-screen instructions to start a running activity and pair the devices.
5 Press START to start the activity timer.
6 After you complete your activity, press STOP, and select Save.
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run
at least 2.4km (1.5mi.) 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, page4).
2 Run on the treadmill until your watch records at least 2.4km (1.5mi.).
3 After you finish the activity, press STOP to stop the activity timer.
4 Select an option:
• To calibrate the treadmill distance the first time, select Save.
The device prompts you to complete the treadmill calibration.
• To manually calibrate the treadmill distance after the first-time calibration, select Calibrate & Save > .
5 Check the treadmill display for the distance traveled, and enter the distance on your watch.
Health Snapshot
™
The Health Snapshot feature records several key health metrics while you hold still for two minutes. It provides
a glimpse of your overall cardiovascular status. The watch records metrics such as your average heart rate,
stress level, and respiration rate. You can add the Health Snapshot feature to the list of your favorite activities or
apps (Adding or Removing a Favorite Activity, page16).
12 Activities and Apps
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).
TIP: While viewing workout steps, you can press START to view an animation of the selected exercise, if
available.
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 set, the number of reps, and 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.
Activities and Apps 13
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, page14).
• 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.
Recording a Meditation Activity
NOTE: This activity is available only for a Forerunner music watch.
You can use a guided session or create your own meditation activity.
1 Press START.
2 Select Meditation.
3 Select an option:
• Select Free to record an open, unstructured meditation activity.
• Select Session to follow a guided session with audio.
• Select Custom to create a custom session with audio.
4 If necessary, press BACK, or follow the on-screen instructions.
5 Connect your headphones to listen to the meditation audio (Connecting Bluetooth Headphones, page73).
NOTE: Notifications are disabled during the meditation activity.
6 Press START to start the activity timer.
The watch displays a countdown timer or intention.
7 After you complete your activity, press STOP, and select Save.
14 Activities and Apps
Recording a Breathwork Activity
1 Press START.
2 Select Breathwork.
3 Select an option:
• Select Coherence to achieve a state of calm alertness.
• Select Relax and Focus to relax your body and focus the mind.
• Select Relax and Focus (Short) to relax your body and focus the mind in a shorter time frame.
• Select Tranquility to lower your stress level and get ready for sleep.
4 If necessary, select Do Workout.
5 Press START to start the activity.
6 Follow the on-screen instructions as the watch guides you through the breathing exercises.
7 Press UP to skip to the next step in the breathwork phase.
8 After you complete your activity, press STOP, and select Save.
Your stress level change and breaths per minute appear.
Using an Indoor Trainer
Before you can use a compatible indoor trainer, you must pair the trainer with your watch using ANT+
®
technology (Pairing Your Wireless Sensors, page62).
You can use your watch with an indoor trainer to simulate resistance while following a course, ride, or workout.
While using an indoor trainer, GPS is turned off automatically.
1 Press START.
2 Select Bike Indoor.
3 Hold UP.
4 Select Smart Trainer Options.
5 Select an option:
• Select Free Ride to go for a ride.
• Select Follow Workout to follow a saved workout (Workouts, page43).
• Select Follow Course to follow a saved course (Courses, page57).
• Select Set Power to set the target power value.
• Select Set Grade to set the simulated grade value.
• Select Set Resistance to set the resistance force applied by the trainer.
6 Press START to start the activity timer.
The trainer increases or decreases resistance based on the elevation information in the course or ride.
Activities and Apps 15
Recording an Indoor Climbing Activity
You can record routes during an indoor climbing activity. A route is a climbing path along an indoor rock wall.
1 Press START.
2 Select Climb Indoor.
The first time you start an activity, you can enable route statistics.
3 Select a grading system.
NOTE: The next time you start an indoor climbing activity, the watch uses these activity settings.
4 Select the difficulty level for the route.
5 Press START.
6 Start your first route.
7 When you finish the route, descend to the ground.
The rest timer starts automatically when you are on the ground.
NOTE: If necessary, you can press BACK to finish the route.
8 Select an option:
• To save a successful route, select Completed.
• To save an unsuccessful route, select Attempted.
• To delete the route, select Discard.
9 Enter the number of falls for the route.
10 When you are done resting, press BACK, and begin your next route.
11 Repeat this process for each route until your activity is complete.
12 After you complete your activity, press STOP, and select Save.
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.
16 Activities and Apps
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 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, page80).
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 change the background color, select Bkgd. Color.
• To save the changes, select Done.
8 To save all changes, select Apply.
Appearance 17
Glances
Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page21).
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, page21).
18 Appearance
Name Description
ABC Displays combined altimeter, barometer, and compass information.
Alternate time
zones
Displays the current time of day in additional time zones (Adding Alternate Time Zones,
page87).
Body Battery
™
With all-day wear, displays your current Body Battery level and a graph of your level for
the last several hours (Body Battery, page22).
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
Displays summaries of your saved Health Snapshot sessions (Health Snapshot
™
,
page12).
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, page27).
Intensity minutes
Tracks your time spent participating in moderate to vigorous activities, your weekly
intensity minutes goal, and progress toward your goal.
Jet Lag Adviser
Displays your internal clock during travel, and provides guidance to help you acclimate to
the time zone of your destination (Using the Jet Lag Adviser, page24).
Last activity Displays a brief summary of your last recorded activity.
Last ride
Last run
Last swim
Displays a brief summary of your last recorded activity and history of the specified sport.
Messenger
Displays your Garmin Messenger
™
app conversations and allows you to reply to
messages from your watch (Garmin Messenger App, page81).
Moon phase
Displays the moonrise and moonset times, along with the moon phase, based on your
GPS position.
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, page42).
Notifications
Alerts you to incoming calls, texts, social network updates, and more, based on your
phone notification settings (Enabling Bluetooth Notifications, page75).
Performance
Displays performance measurements that help you track and understand your training
activities and race performances (Performance Measurements, page24).
Primary race
Displays the race event you designate as the primary race in your Garmin Connect
calendar (Race Calendar and Primary Race, page40).
Appearance 19
Name Description
Pulse oximeter
Allows you to take a manual pulse oximeter reading (Getting Pulse Oximeter Readings,
page56). 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, page40).
RCT camera
controls
Allows you to manually take a photo and record a video clip (Using the Varia Camera
Controls, page67).
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.
Sleep coach
Provides recommendations for your sleep need based on sleep and activity history, HRV
status, and naps.
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, page24).
Sunrise and sunset Displays sunrise, sunset, and civil twilight times.
Training status
Displays your current training status and training load, which shows you how your
training affects your fitness level and performance (Training Status, page29).
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.
20 Appearance
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.
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.
Customizing the Glance Loop
1 Hold UP.
2 Select Appearance > Glances.
3 Select an option:
• To change the location of a glance in the loop, select a glance, and press UP or DOWN.
• To remove a glance from the loop, select a glance, and select .
• To add a glance to the loop, select Add, and select a glance.
TIP: You can select Create Folder to create folders that contain multiple glances (Creating Glance Folders,
page21).
Creating Glance Folders
You can customize the glance loop to create folders of related glances.
1 Hold UP.
2 Select Appearance > Glances > Add > Create Folder.
3 Select the glances to include in the folder, and select Done.
NOTE: If the glances are already in the glance loop, you can move or copy them into the folder.
4 Select or enter a name for the folder.
5 Select an icon for the folder.
6 If necessary, select an option:
• To edit the folder, scroll to the folder in the glance loop, and hold UP.
• To edit the glances in the folder, open the folder and select Edit (Customizing the Glance Loop, page21).
Appearance 21
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, page22).
Viewing the Body Battery Glance
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, page21).
2 Press START to view a graph of your body battery and stress levels since midnight.
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.
3 Press DOWN to view a list of factors impacting your Body Battery level.
TIP: Select each factor to view more details.
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.
22 Appearance
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, page21).
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 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, page21).
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, page103).
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.
Appearance 23
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,
page21).
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.
Using the Jet Lag Adviser
Before you can use the Jet Lag Adviser glance, you must plan a trip in the Garmin Connect app (Planning a Trip
in the Garmin Connect App, page24).
You can use the Jet Lag Adviser glance while traveling to see how your internal clock compares to the local
time, and to receive guidance on how to reduce the effects of jet lag.
1 From the watch face, press UP or DOWN to view the Jet Lag Adviser glance.
2 Press START to see how your internal clock compares to the local time, and the overall level of your jet lag.
3 Select an option:
• To see an informational message about your current jet lag level, press START.
• To see a timeline for recommended actions to help reduce symptoms of jet lag, press DOWN.
Planning a Trip in the Garmin Connect App
1 From the Garmin Connect app, select .
2 Select Training & Planning > Jet Lag Adviser > Add Trip Details.
3 Follow the on-screen instructions.
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. Cycling performance measurements require a heart rate monitor and a power meter.
These estimates are provided and supported by Firstbeat Analytics
™
. For more information, go to
www.garmin.com/performance-data/running/.
NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn
about your performance.
VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram
of body weight at your maximum performance (About VO2 Max. Estimates, page25).
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, page26).
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,
page27).
Performance condition: Your performance condition is a real-time assessment after 6 to 20 minutes of activity.
It can be added as a data field so you can view your performance condition during the rest of your activity. It
compares your real-time condition to your average fitness level (Performance Condition, page27).
Lactate threshold: Lactate threshold requires a chest heart rate monitor. Lactate threshold is the point where
your muscles start to rapidly fatigue. Your watch measures your lactate threshold level using heart rate data
and pace (Lactate Threshold, page28).
24 Appearance
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. The device has separate VO2 max.
estimates for running and cycling. You must run either outside with GPS or ride with a compatible power meter
at a moderate level of intensity for several minutes to get an accurate 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, page117), 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, page62).
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page69), and set
your maximum heart rate (Setting Your Heart Rate Zones, page70). 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, page26).
1 Start a running activity.
2 Run outdoors at a moderate or high intensity, reaching at least 70% of your maximum heart rate.
3 After at least 10 minutes, select Save.
4 Press UP or DOWN to scroll through the performance measurements.
Appearance 25
Getting Your VO2 Max. Estimate for Cycling
This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The
power meter must be paired with your watch (Pairing Your Wireless Sensors, page62). If you are using a chest
heart rate monitor, you must put it on and pair it with your watch.
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page69) and set
your maximum heart rate (Setting Your Heart Rate Zones, page70). The estimate may seem inaccurate at first.
The watch requires a few rides to learn about your cycling performance.
1 Start a cycling activity.
2 Ride at a steady, high intensity for at least 20 minutes.
3 After your ride, select Save.
4 Press UP or DOWN to scroll through the performance measurements.
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, page25).
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, page69), and set
your maximum heart rate (Setting Your Heart Rate Zones, page70).
Your watch uses the VO2 max. estimate and your training history to provide a target race time (About VO2 Max.
Estimates, page25). 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.
26 Appearance
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.
Color Zone Status Description
Green
Balanced Your seven-day average HRV is within your baseline range.
Orange
Unbalanced Your seven-day average HRV is above or below your baseline range.
Red
Low Your seven-day average HRV is well below your baseline range.
No color
Poor
No status
Your HRV values are averaging well below the normal range for your age.
No status means that there is insufficient data to generate a seven-day average.
You can sync your watch with your Garmin Connect account to view your current heart rate variability status,
trends, and educational feedback.
Performance Condition
As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace,
heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to
your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max.
estimate.
Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device
displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and
capable of a good run or ride. You can add performance condition as a data field to one of your training screens
to monitor your ability throughout the activity. Performance condition can also be an indicator of fatigue level,
especially at the end of a long training run or ride.
NOTE: The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max. estimate
and learn about your running or riding ability (About VO2 Max. Estimates, page25).
Appearance 27
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a compatible chest heart rate monitor.
1 Add Performance Condition to a data screen (Customizing the Data Screens, page89).
2 Go for a run or ride.
After 6 to 20 minutes, your performance condition appears.
3 Scroll to the data screen to view your performance condition throughout the run or ride.
Lactate Threshold
Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream.
In running, this intensity level is estimated in terms of pace, heart rate, or power. When a runner exceeds the
threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at
approximately 90% of their maximum heart rate and between 10 km and half-marathon race pace. For average
runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate
threshold can help you determine how hard to train or when to push yourself during a race.
If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (Setting
Your Heart Rate Zones, page70). You can turn on the Auto Detection feature to automatically record your
lactate threshold during an activity.
Syncing Activities and Performance Measurements
You can sync activities and performance measurements from other Garmin devices to your Forerunner watch
using your Garmin Connect account. This allows your watch to more accurately reflect your training status and
fitness. For example, you can record a ride with an Edge
®
bike computer, and view your activity details and
overall training load on your Forerunner watch.
Sync your Forerunner watch and other Garmin devices to your Garmin Connect account.
TIP: You can set a primary training device and primary wearable in the Garmin Connect app (Unified Training
Status, page40).
Recent activities and performance measurements from your other Garmin devices appear on your Forerunner
watch.
Turning Off Performance Notifications
Some performance notifications appear upon completion of your activity. Some performance notifications
appear during an activity or when you achieve a new performance measurement, such as a new VO2 max.
estimate. You can turn off the performance condition feature to avoid some of these notifications.
1 Hold UP.
2 Select System > Performance Condition.
28 Appearance
Training Status
These measurements are estimates that can help you track and understand your training activities. The
measurements require you to complete activities for two weeks using wrist-based heart rate or a compatible
chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.
The measurements may seem inaccurate at first when the watch is still learning about your performance.
These estimates are provided and supported by Firstbeat Analytics. For more information, go to
www.garmin.com/performance-data/running/.
Training status: Training status shows you how your training affects your fitness and performance. Your
training status is based on changes to your VO2 max., acute load, and HRV status over an extended time
period.
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, page25). Your watch displays
heat and altitude corrected VO2 max. values when you are acclimating to high heat environments or high
altitude.
HRV: HRV is your heart rate variability status over the last seven days (Heart Rate Variability Status, page27).
Acute load: Acute load is a weighted sum of your recent exercise load scores including exercise duration and
intensity. (Acute Load, page30).
Training load focus: Your watch analyzes and distributes your training load into different categories based on
the intensity and structure of each activity recorded. Training load focus includes the total load accumulated
per category, and the focus of the training. Your watch displays your load distribution over the last 4 weeks
(Training Load Focus, page31).
Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for
the next hard workout (Recovery Time, page32).
Appearance 29
Training Status Levels
Training status shows you how your training affects your fitness level and performance. Your training status is
based on changes to your VO2 max., acute load, and HRV status over an extended time period. You can use
your training status to help plan future training and continue improving your fitness level.
No Status: The watch needs you to record multiple activities over two weeks, with VO2 max. results from
running or cycling, to determine your training status.
Detraining: You have a break in your training routine or you are training much less than usual for a week
or more. Detraining means that you are unable to maintain your fitness level. You can try increasing your
training load to see improvement.
Recovery: Your lighter training load is allowing your body to recover, which is essential during extended periods
of hard training. You can return to a higher training load when you feel ready.
Maintaining: Your current training load is enough to maintain your fitness level. To see improvement, try adding
more variety to your workouts or increasing your training volume.
Productive: Your current training load is moving your fitness level and performance in the right direction. You
should plan recovery periods into your training to maintain your fitness level.
Peaking: You are in ideal race condition. Your recently reduced training load is allowing your body to recover
and fully compensate for earlier training. You should plan ahead, since this peak state can only be maintained
for a short time.
Overreaching: Your training load is very high and counterproductive. Your body needs a rest. You should give
yourself time to recover by adding lighter training to your schedule.
Unproductive: Your training load is at a good level, but your fitness is decreasing. Try focusing on rest, nutrition,
and stress management.
Strained: There is imbalance between your recovery and training load. It is a normal result after a hard training
or major event. Your body may be struggling to recover, so you should pay attention to your overall health.
Tips for Getting Your Training Status
The training status feature depends on updated assessments of your fitness level, including at least one VO2
max. measurement per week (About VO2 Max. Estimates, page25). Indoor run activities do not generate a VO2
max. estimate in order to preserve the accuracy of your fitness level trend. 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, page26).
To get the most out of the training status feature, you can try these tips.
• At least one time per week, run or ride outdoors with a power meter, and reach a heart rate higher than 70% of
your maximum heart rate for at least 10 minutes.
After using the watch for one or two weeks, your training status should be available.
• Record all of your fitness activities on your primary training device, allowing your watch to learn about your
performance (Syncing Activities and Performance Measurements, page28).
• Wear the watch consistently while you sleep, to continue generating an up-to-date HRV status. Having a valid
HRV status can help maintain a valid training status when you do not have as many activities with VO2 max.
measurements.
Acute Load
Acute load is a weighted sum of your excess post-exercise oxygen consumption (EPOC) for the last several
days. The gauge indicates whether your current load is low, optimal, high, or very high. The optimal range is
based on your individual fitness level and training history. The range adjusts as your training time and intensity
increase or decrease.
30 Appearance
Training Load Focus
In order to maximize performance and fitness gains, training should be distributed across three categories: low
aerobic, high aerobic, and anaerobic. Training load focus shows you how much of your training is currently in
each category and provides training targets. Training load focus requires at least 7 days of training to determine
if your training load is low, optimal, or high. After 4 weeks of training history, your training load estimate will
have more detailed target information to help you balance your training activities.
Below targets: Your 4-week training load is lower than optimal in all intensity categories.
Low aerobic shortage: Try adding more low aerobic activities to provide recovery and balance for your higher
intensity activities.
High aerobic shortage: Try adding more high aerobic activities to help improve your lactate threshold and VO2
max. over time.
Anaerobic shortage: Try adding a few more intense, anaerobic activities to improve your speed and anaerobic
capacity over time.
Balanced: Your training load is balanced and provides all-around fitness benefits as you continue training.
Low aerobic focus: Your training load is mostly low aerobic activity. This provides a solid foundation and
prepares you for adding more intense workouts.
High aerobic focus: Your training load is mostly high aerobic activity. These activities help to improve lactate
threshold, VO2 max., and endurance.
Anaerobic focus: Your training load is mostly intense activity. This leads to rapid fitness gains, but should be
balanced with low aerobic activities.
Above targets: Your 4-week training load is higher than optimal.
Load Ratio
Load ratio is the ratio of your acute (short-term) training load to your chronic (long-term) training load. It's
helpful for tracking your training load changes.
Status Value Description
No Status None Load ratio will be visible after 2 weeks of training.
Low Lower than 0.8 Your short-term training load is lower than your long-term training load.
Optimal
0.8 to 1.4
The short-term and long-term training loads are balanced. The optimal range is
based on your individual fitness level and training history.
High 1.5 to 1.9 Your short-term training load is higher than your long-term training load.
Very High 2.0 or higher
Your short-term training load is significantly higher than your long-term training
load.
Appearance 31
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 (Training Load Focus, page31). Each feedback
phrase, for example, "Highly Impacting VO2 Max." has a corresponding description in your Garmin Connect
activity details.
Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects
your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level.
Your excess post-exercise oxygen consumption (EPOC) accumulated during exercise is mapped to a range of
values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts
involving longer intervals (>180 seconds) have a positive impact on your aerobic metabolism and result in an
improved aerobic Training Effect.
Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability
to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the
type of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficial impact on your
anaerobic capability and result in an improved anaerobic Training Effect.
You can add Aerobic Training Effect and Anaerobic Training Effect as data fields to one of your training screens
to monitor your numbers throughout the activity.
Training Effect Aerobic Benefit Anaerobic Benefit
From 0.0 to 0.9 No benefit. No benefit.
From 1.0 to 1.9 Minor benefit. Minor benefit.
From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness.
From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness.
From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness.
5.0
Overreaching and potentially harmful without
enough recovery time.
Overreaching and potentially harmful without
enough recovery time.
Training Effect technology is provided and supported by Firstbeat Analytics. For more information, go to
www.firstbeat.com.
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, page69), and set
your maximum heart rate (Setting Your Heart Rate Zones, page70).
1 Start a running activity.
2 After your run, select Save.
The recovery time appears. The maximum time is 4 days.
NOTE: From the watch face, you can press UP or DOWN to view the training status glance, and press START
to scroll through the metrics to view your recovery time.
32 Appearance
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 140bpm. After two minutes of no activity or cool down, your heart rate
is 90 bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to
cardiac health. Higher numbers generally indicate healthier hearts.
TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart
rate value.
NOTE: Your recovery heart rate is not calculated for low-impact activities, such as yoga.
Pausing and Resuming Your Training Status
If you are injured or sick, you can pause your training status. You can continue to record fitness activities,
but your training status, training load focus, recovery feedback, and workout recommendations are temporarily
disabled.
You can resume your training status when you are ready to start training again. For best results, you need at
least one VO2 max. measurement each week (About VO2 Max. Estimates, page25).
1 When you want to pause your training status, select an option:
• From the training status glance, hold UP, and select Pause Training Status.
• From your Garmin Connect settings, select Performance Stats > Training Status > > Pause Training
Status.
2 Sync your watch with your Garmin Connect account.
3 When you want to resume your training status, select an option:
• From the training status glance, hold UP, and select Resume Training Status.
• From your Garmin Connect settings, select Performance Stats > Training Status > > Resume Training
Status.
4 Sync your watch with your Garmin Connect account.
Appearance 33
Icon Name Description
ABC Select to open the altimeter, barometer, and compass glance.
Airplane Mode
Select to enable or disable airplane mode to turn off all wireless communica
tions.
Alarm Clock Select to add or edit an alarm (Setting an Alarm, page85).
Altimeter Select to open the altimeter screen.
Alt. Time Zones
Select to view the current time of day in additional time zones (Adding Alternate
Time Zones, page87).
Assistance Select to send an assistance request (Requesting Assistance, page84).
Barometer Select to open the barometer screen.
Battery Saver
Select to enable or disable the battery saver feature (Power Manager Settings,
page96).
Backlight Select to adjust the screen brightness (Changing the Screen Settings, page97).
Broadcast Heart
Rate
Select to turn on heart rate broadcasting to a paired device (Broadcasting Heart
Rate Data, page55).
Calendar Select to view upcoming events from your phone calendar.
Clocks
Select to open the Clocks menu to set an alarm, timer, stopwatch, or view
alternate time zones (Clocks, page85).
Compass Select to open the compass screen.
Do Not Disturb
Select to enable or disable do not disturb mode to dim the screen and disable
alerts and notifications. For example, you can use this mode while watching a
movie.
Find My Phone
Select to play an audible alert on your paired phone, if it is within Bluetooth range.
The Bluetooth signal strength appears on the Forerunner watch screen, and it
increases as you move closer to your phone.
Select to navigate to your lost phone during a GPS activity (Locating a Phone Lost
During a GPS Activity, page77).
Flashlight Select to turn on the screen to use your watch as a flashlight.
Garmin Share Select to share or receive data with Garmin Share (Garmin Share, page81).
History Select to view your activity history, records, and totals.
Lock Device Select to lock the buttons to prevent inadvertent presses.
Messenger Select to open the Messenger app (Using the Messenger Feature, page81).
Appearance 35
Icon Name Description
Music Select to control music playback on your watch or phone.
Notifications
Select to view calls, texts, social network updates, and more, based on your
phone notification settings (Enabling Bluetooth Notifications, page75).
Phone
Select to enable or disable Bluetooth technology and your connection to your
paired phone.
Power Off Select to turn off the watch.
Pulse Oximeter
Select to open the pulse oximeter glance to view your history or take a pulse
oximeter reading (Pulse Oximeter, page55).
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.
Settings Select to open the settings menu.
Sleep Mode Select to enable or disable Sleep Mode (Customizing Sleep Mode, page42).
Stopwatch Select to start the stopwatch (Using the Stopwatch, page86).
Sunrise & Sunset Select to view sunrise, sunset, and twilight times.
Sync Select to sync your watch with your paired phone.
Timer Select to set a countdown timer (Starting the Countdown Timer, page86).
Wallet
Select to open your GarminPay wallet and pay for purchases with your watch
(GarminPay, page37).
Weather Select to view the current weather forecast and current conditions.
Wi-Fi
Select to enable or disable Wi‑Fi communications.
NOTE: This feature is available only on the Forerunner music watch.
36 Appearance
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 GarminPay wallet.
NOTE: You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu,
page37).
1 From any screen, hold LIGHT.
2 Press UP or DOWN to scroll through 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, page37).
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.
Using the Flashlight Screen
Using the flashlight can reduce battery life.
1 Hold LIGHT.
NOTE: You can customize the controls menu (Customizing the Controls Menu, page37).
2 Select .
3 Press UP or DOWN to change the flashlight mode.
GarminPay
The GarminPay feature allows you to use your watch to pay for purchases in participating locations using credit
or debit cards from a participating financial institution.
Setting Up Your GarminPay Wallet
You can add one or more participating credit or debit cards to your GarminPay 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.
Appearance 37
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 GarminPay wallet, select DOWN to change to another card
(optional).
5 Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader.
The watch vibrates and displays a check mark when it is finished communicating with the reader.
6 If necessary, follow the instructions on the card reader to complete the transaction.
TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while
you continue to wear your watch. If you remove the watch from your wrist or disable heart rate monitoring, you
must enter the passcode again before making a payment.
Adding a Card to Your GarminPay Wallet
You can add up to 10 credit or debit cards to your GarminPay 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.
Managing Your GarminPay Cards
You can temporarily suspend or delete a card.
NOTE: In some countries, participating financial institutions may restrict the GarminPay 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 .
38 Appearance
Changing Your GarminPay Passcode
You must know your current passcode to change it. If you forget your passcode, you must reset the GarminPay
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, and select to view
the report, which includes weather, sleep, overnight heart rate variability status, and more (Customizing Your
Morning Report, page39).
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.
• Select Clocks to set an alarm (Setting an Alarm, page85).
Training
Training for a Race Event
Your watch can suggest daily workouts to help you train for a running or cycling event, if you have a VO2 max.
estimate (About VO2 Max. Estimates, page25).
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 or cycling activity.
NOTE: If you have completed at least one outdoor run with heart rate data or one ride with heart rate and
power data, daily suggested workouts appear on your watch.
Training 39
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, page18). The event date must be in the next 365 days. The watch displays a
countdown to the event, your goal time or predicted finish time (running events only), and weather information.
NOTE: Historical weather information for the location and date is available right away. Local forecast data
appears approximately 14 days before the event.
If you add more than one race event, you are prompted to choose a primary event.
Depending on the available course data for your event, you can view elevation data, the course map, and add a
PacePro
™
plan (PacePro Training, page47).
Unified Training Status
When you use more than one Garmin device with your Garmin Connect account, you can choose which device is
the primary data source for everyday use and for training purposes.
From the Garmin Connect app, select > Settings.
Primary Training Device: Sets the priority data source for training metrics like your training status and load
focus.
Primary Wearable: Sets the priority data source for daily health metrics like steps and sleep. This should be the
watch you wear most often.
TIP: For the most accurate results, Garmin recommends that you sync often with your Garmin Connect account.
40 Training
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, page53).
Pulse Oximeter: Allows you to select a pulse oximeter mode (Turning On All-Day Mode, page56).
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, page22).
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, page41).
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.
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 .
If you choose not to use the auto goal feature, you can set a personalized step goal 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, page96).
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.
Training 41
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, page42). Sleep statistics include total hours of sleep, sleep stages, sleep
movement, and sleep score. Your sleep coach provides sleep need recommendations based on your sleep and
activity history, HRV status, and naps (Glances, page18). 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, page42).
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,
page79).
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, page18).
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 Backlight 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, page96).
Using Do Not Disturb Mode
You can use do not disturb mode to turn off the backlight, 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, page96).
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page37).
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.
42 Training
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.
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, page16).
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 watchFollowing a Workout From Garmin Connect, page43.
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, page78).
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, page78).
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, page44).
Training 43
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, page43).
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.
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).
TIP: You can press START to view an animation of the selected exercise or listen to audio notes with
Bluetooth headphones (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 run or bike workout, you must have a VO2 max. estimate for that activity
(About VO2 Max. Estimates, page25).
1 Press START.
2 Select Run or Bike.
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 or Bike.
3 Hold UP.
4 Select Training > Workouts > Daily Suggestions > Settings > Workout Prompt.
5 Press START to disable or enable prompts.
44 Training
Following a Pool Swim Workout
Your watch can guide you through multiple steps in a swim workout. Creating and sending a pool swim workout
is similar to Workouts, page43 and Following a Workout From Garmin Connect, page43.
1 Press START.
2 Select Pool Swim.
3 Hold UP.
4 Select Training.
5 Select an option:
• Select Workouts to do workouts downloaded from Garmin Connect.
• Select Critical Swim Speed to record a Critical Swim Speed (CSS) test or enter a CSS value manually
(Recording a Critical Swim Speed Test, page45).
• Select Training Calendar to do or view your scheduled workouts.
6 Follow the on-screen instructions.
Recording a Critical Swim Speed Test
Your Critical Swim Speed (CSS) value is the result of a time-trial-based test expressed as a pace per 100 meters.
Your CSS is the theoretical speed you can maintain continuously without exhaustion. You can use your CSS to
guide your training pace and monitor your improvement.
1 Press START.
2 Select Pool Swim.
3 Hold UP.
4 Select Training > Critical Swim Speed > Do Critical Swim Speed Test.
5 Press DOWN to preview the workout steps (optional).
6 Press START.
7 Press START to start the activity timer.
8 Follow the on-screen instructions.
Editing Your Critical Swim Speed Result
You can manually edit or enter a new time for your CSS value.
1 From the watch face, press START.
2 Select Pool Swim.
3 Hold UP.
4 Select Training > Critical Swim Speed > Critical Swim Speed.
5 Enter the minutes.
6 Enter the seconds.
Workout Execution Score
After you complete a workout, the watch displays your workout execution score based on how accurately you
completed the workout. The active workout steps are prioritized the highest, measuring how closely your effort
level matches the step target, and also that you completed all the steps. Warm up and recovery steps have a
lower impact on your score. The cool down step does not impact your workout execution score at all.
NOTE: Your workout execution score appears only for workouts with heart rate, speed, pace, or power targets.
Good, 67 to 100%
Average, 34 to 66%
Low, 0 to 33%
Training 45
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.
Using Garmin Connect Training Plans
Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect,
page78), and you must pair the Forerunner watch with a compatible phone.
1 From the Garmin Connect app, select .
2 Select Training & Planning > Garmin Coach 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, page21).
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.
46 Training
Customizing an Interval Workout
1 Press START.
2 Select an activity.
3 Press UP.
4 Select Training > Intervals > Structured Repeats.
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 an activity.
3 Hold UP.
4 Select Training > Intervals.
5 Select an option:
• Select Open Repeats to mark your intervals and rest periods manually by pressing BACK.
• Select Structured Repeats > START > Do Workout to use an interval workout based on distance or time.
6 Press START to start the activity timer.
7 When your interval workout has a warm up, press BACK to begin the first interval.
8 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.
Training 47
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, page78).
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.
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, page78).
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.
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, page78).
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.
48 Training
Using Virtual Partner
®
Your Virtual Partner is a training tool designed to help you meet your goals. You can set a pace for the Virtual
Partner and race against it.
NOTE: This feature is not available for all activities.
1 Hold UP.
2 Select Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Data Screens > Add New > Virtual Partner.
6 Enter a pace or speed value.
7 Press UP or DOWN to change the location of the Virtual Partner screen (optional).
8 Start your activity (Starting an Activity, page4).
9 Press UP or DOWN to scroll to the Virtual Partner screen and see who is leading.
Setting a Training Target
The training target feature works with the Virtual Partner feature so you can 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 49
Racing a Previous Activity
You can race a previously recorded or downloaded activity. This feature works with the Virtual Partner feature
so you can see how far ahead or behind you are during the activity.
NOTE: This feature is not available for all activities.
1 Press START.
2 Select an activity.
3 Hold UP.
4 Select Training > Race an Activity.
5 Select an option:
• Select From History to select a previously recorded activity from your device.
• Select Downloaded to select an activity you downloaded from your Garmin Connect account.
6 Select the activity.
The Virtual Partner screen appears indicating your estimated finish time.
7 Press START to start the activity timer.
8 After you complete your activity, press STOP, and select Save.
Using the Metronome
The metronome feature plays tones at a steady rhythm to help you improve your performance by training at a
faster, slower, or more consistent cadence.
NOTE: This feature is not available for all activities.
1 Press START.
2 Select an activity.
3 Hold UP.
4 Select the activity settings.
5 Select Metronome > Status > On.
6 Select an option:
• Select Beats / Minute to enter a value based on the cadence you want to maintain.
• Select Alert Frequency to customize the frequency of the beats.
• Select Sound and Vibe to customize the metronome tone and vibration.
7 If necessary, select Preview to listen to the metronome feature before you run.
8 Go for a run (Going for a Run, page6).
The metronome starts automatically.
9 During your run, press UP or DOWN to view the metronome screen.
10 If necessary, hold UP to change the metronome settings.
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.
50 Training
Extended Display Mode
You can use Extended Display mode to display data screens from your Forerunner watch on a compatible Edge
bike computer during a ride or triathlon. See your Edge owner's manual for more information.
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.
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, page18).
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, page51).
• 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, page32).
• To view your time in each heart rate zone, select Heart Rate (Viewing Your Time in Each Heart Rate Zone,
page52).
• 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 a ski or snowboard run and view additional information about each run, select Runs.
• 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.
Multisport History
Your device stores the overall multisport summary of the activity, including overall distance, time, calories, and
optional accessory data. Your device also separates the activity data for each sport segment and transition so
you can compare similar training activities and track how quickly you move through the transitions. Transition
history includes distance, time, average speed, and calories.
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.
NOTE: For cycling, personal records also include most ascent and best power (power meter required).
History 51
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.
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.
52 History
Data Management
NOTE: The device is not compatible with Windows
®
95, 98, Me, Windows NT
®
, and Mac
®
OS 10.3 and earlier.
Deleting Files
NOTICE
If you do not know the purpose of a file, do not delete it. Your device memory contains important system files
that should not be deleted.
1 Open the Garmin drive or volume.
2 If necessary, open a folder or volume.
3 Select a file.
4 Press the Delete key on your keyboard.
NOTE: Mac operating systems provide limited support for MTP file transfer mode. You must open the
Garmin drive on a Windows operating system. You should use the Garmin Express
™
application to remove
music files from your device.
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. You can
perform a manual reading from the pulse oximeter glance.
Source Switching: Allows the watch to select the best source of heart rate data when wearing your watch and
an external heart rate monitor. For more information, go to www.garmin.com/dynamicsourceswitching/.
While Swimming: Enables or disables the wrist heart rate monitor during swimming activities.
Abnormal Heart Rate Alerts: Allows you to set the watch to alert you when your heart rate exceeds or drops
below a target value (Setting an Abnormal Heart Rate Alert, page54).
Broadcast Heart Rate: Allows you to begin broadcasting your heart rate data to a paired device (Broadcasting
Heart Rate Data, page55).
Heart Rate Features 53
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.
1 From the watch face, hold .
2 Select Health & Wellness > Wrist Heart Rate > Status > Off.
Heart Rate While Swimming
NOTICE
The device is intended for surface swimming. Scuba diving with the device may damage the product and will
void the warranty.
The watch has wrist-based heart rate enabled for swim activities. The watch is also compatible with chest heart
rate monitors such as the HRM-Pro series accessories. If both wrist-based heart rate and chest heart rate data
are available, your watch uses the chest heart rate data (Chest Heart Rate While Swimming, page66).
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 at least ten minutes 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 .
2 Select Notifications & Alerts > System Alerts > 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.
54 Heart Rate Features
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, page88). 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, page37).
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.
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, page56). You can also turn on all-day readings (Turning On All-Day Mode, page56). 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 55
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.
56 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. For example,
if the original course was completed in 30 minutes, you can race against a Virtual Partner trying to complete the
course in under 30 minutes.
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, page78).
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, page57).
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, page57).
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 57
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, page37).
1 Hold LIGHT.
2 Select Save Location.
3 Follow the on-screen instructions.
Viewing and Editing Your Saved Locations
TIP: You can save a location from the controls menu (Controls, page34).
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.
58 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 , the track to follow , and your destination 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, page60)
• Map settings (Map Settings, page60)
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 59
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. You can
change the compass settings manually (Compass Settings, page93).
Altimeter and Barometer
The watch contains an internal altimeter and barometer. The watch collects elevation and pressure data
continuously, even in low-power mode. The altimeter displays your approximate elevation based on pressure
changes. The barometer displays environmental pressure data based on the fixed elevation where the altimeter
was most recently calibrated (Altimeter Settings, page94, Barometer Settings, page94).
Sensors and Accessories
The Forerunner watch has several internal sensors, and you can pair additional wireless sensors for your
activities.
60 Sensors and Accessories
Wireless Sensors
Your watch can be paired and used with wireless sensors using ANT+ or Bluetooth technology (Pairing
Your Wireless Sensors, page62). After the devices are paired, you can customize the optional data fields
(Customizing the Data Screens, page89). 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
eBike
You can use your watch with your eBike and view bike data, such as battery and range
information, during your rides.
Extended
Display
You can use the Extended Display mode to display data screens from your Forerunner music
watch on a compatible Edge bike computer during a ride or triathlon.
External HR
You can use an external sensor, such as the HRM 200, HRM 600, HRM-Fit
™
, or HRM-Pro series
heart rate monitor, to view heart rate data during your activities. Some heart rate monitors
can also store data or provide advanced running data (Running Dynamics, page63) (Running
Power, page63).
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, page73).
Lights You can use Varia
™
smart bike lights to improve situational awareness.
Power
You can use the Rally
™
or Vector
™
power meter bike pedals to view your power data on your
watch. You can adjust your power zones to match your goals and abilities (Setting Your Power
Zones, page71), or use range alerts to be notified when you reach a specified power zone
(Setting an Alert, page92).
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, page67).
RD Pod
You can use a Running Dynamics Pod to record running dynamics data and view it on your
watch (Running Dynamics, page63).
Smart Trainer
You can use your watch with an indoor bike smart trainer to simulate resistance while
following a course, ride, or workout (Using an Indoor Trainer, page15).
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.
Sensors and Accessories 61
Pairing Your Wireless Sensors
The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, you must
pair the watch and sensor. After they are paired, the watch connects to the sensor automatically when you
start an activity and the sensor is active and within range. For more information about connection types, go to
www.garmin.com/hrm_connection_types.
1 Put on the heart rate monitor, install the sensor, or press the button to wake up the sensor.
NOTE: See your wireless sensor owner's manual for pairing information.
2 Bring the watch within 3m (10ft.) of the sensor.
NOTE: Stay 10m (33ft.) away from other wireless sensors while pairing.
3 Hold UP.
4 Select Sensors & Accessories > Add New.
5 Select an option:
• Select Search All.
• Select your sensor type.
After the sensor is paired with your watch, the sensor status changes from Searching to Connected. Sensor
data appears in the data screen loop or a custom data field. You can customize the optional data fields
(Customizing the Data Screens, page89).
Heart Rate Accessory Running Pace and Distance
The HRM 600, 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 or
secure Bluetooth technology. You can also view it on compatible third-party training apps.
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 activities (Tips for Recording Running
Pace and Distance, page62).
Manual calibration: You can select Calibrate & Save after a treadmill run with your connected heart rate
accessory (Calibrating the Treadmill Distance, page12).
Tips for Recording Running Pace and Distance
• Update your Forerunner watch software (Product Updates, page102).
• Complete several outdoor runs with GPS and your connected HRM 600, 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, page12).
• 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, page12).
62 Sensors and Accessories
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. For more information, go to www.garmin.com/performance-data/running/.
Running power can be measured using a compatible running dynamics accessory or the watch sensors. You
can customize the running power data fields to view your power output and make adjustments to your training
(Data Fields, page107). You can set up power alerts to be notified when you reach a specified power zone
(Activity Alerts, page91).
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 manually adjust your
zones on the watch or using your Garmin Connect account (Setting Your Power Zones, page71).
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. You can use this setting if you prefer to use
third-party running power data.
Source: Allows you to select which device to use to record running power data. The Smart Mode option
automatically detects and uses the running dynamics accessory, when available. The watch uses wrist-based
running power data when an accessory is not connected.
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.
Running Dynamics
Running dynamics is real-time feedback about your running form. Your Forerunner watch has an accelerometer
to calculate five running form metrics. To view all of the running form metrics, you must pair your Forerunner
watch with the HRM 600, HRM-Fit, HRM-Pro series accessory, or other running dynamics accessory that
measures torso movement. For more information, go to www.garmin.com/performance-data/running/.
Metric Sensor Type Description
Cadence
Watch or compatible
accessory
Cadence is the number of steps per minute. It displays the total
steps (right and left combined).
Stride length
Watch or compatible
accessory
Stride length is the length of your stride from one footfall to the next.
It is measured in meters.
Vertical oscil
lation
Watch or compatible
accessory
Vertical oscillation is your bounce while running. It displays the
vertical motion of your torso, measured in centimeters.
Vertical ratio
Watch or compatible
accessory
Vertical ratio is the ratio of vertical oscillation to stride length. It
displays a percentage. A lower number typically indicates better
running form.
Ground contact
time
Watch or compatible
accessory
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 metrics are not available while walking.
Ground contact
time balance
Compatible accessory
only
Ground contact time balance displays the left/right balance of your
ground contact time while running. It displays a percentage. For
example, 53.2 with an arrow pointing left or right.
Sensors and Accessories 63
Training with Running Dynamics
The watch automatically uses wrist-based running dynamics unless you pair a compatible running dynamics
accessory (Pairing Your Wireless Sensors, page62). You can add a running dynamics screen to any running
activity (Customizing the Data Screens, page89).
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.
REMEMBER: Ground contact time balance is available only if you are using a compatible running dynamics
accessory.
5 If necessary, hold UP to edit how the running dynamics data appears.
64 Sensors and Accessories
Color Gauges and Running Dynamics Data
The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical
oscillation, ground contact time, ground contact time balance, or vertical ratio as the primary metric. The color
gauge shows you how your running dynamics data compare to those of other runners. The color zones are
based on percentiles.
Garmin has researched many runners of all different levels. The data values in the red or orange zones are
typical for 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.
Go to www.garmin.com/performance-data/running/ for more information on running dynamics. For additional
theories and interpretations of running dynamics data, you can search reputable running publications and
websites.
Color Zone Percentile in Zone Cadence Range Ground Contact Time Range
Purple
>95 >183spm <218ms
Blue
70–95 174–183spm 218–248ms
Green
30–69 164–173spm 249–277ms
Orange
5–29 153–163spm 278–308ms
Red
<5 <153spm >308ms
Ground Contact Time Balance Data
Ground contact time balance measures your running symmetry and appears as a percentage of your total
ground contact time. For example, 51.3% with an arrow pointing left indicates the runner is spending more time
on the ground when on the left foot. If your data screen displays both numbers, for example 48–52, 48% is the
left foot and 52% is the right foot.
Color Zone
Red Orange Green Orange Red
Symmetry Poor Fair Good Fair Poor
Percent of Other Runners 5% 25% 40% 25% 5%
Ground Contact Time Balance >52.2%L 50.8–52.2%L 50.7%L–50.7%R 50.8–52.2%R >52.2%R
While developing and testing running dynamics, the Garmin team found correlations between injuries and
greater imbalances with certain runners. For many runners, ground contact time balance tends to deviate
further from 50–50 when running up or down hills. Most running coaches agree that a symmetrical running
form is good. Elite runners tend to have quick and balanced strides.
You can watch the gauge or data field during your run or view the summary on your Garmin Connect account
after your run. As with the other running dynamics data, ground contact time balance is a quantitative
measurement to help you learn about your running form.
Sensors and Accessories 65
Vertical Oscillation and Vertical Ratio Data
The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and
whether it is positioned at the chest (HRM 600, HRM-Fit, or HRM-Pro series accessories) or at the waist
(Running Dynamics Pod accessory).
Color Zone
Percentile in
Zone
Vertical Oscillation
Range at Chest
Vertical Oscillation
Range at Waist
Vertical Ratio at
Chest
Vertical Ratio at
Waist
Purple
>95 <6.4cm <6.8cm <6.1% <6.5%
Blue
70–95 6.4–8.1cm 6.8–8.9cm 6.1–7.4% 6.5–8.3%
Green
30–69 8.2–9.7cm 9.0–10.9cm 7.5–8.6% 8.4–10.0%
Orange
5–29 9.8–11.5cm 11.0–13.0cm 8.7–10.1% 10.1–11.9%
Red
<5 >11.5cm >13.0cm >10.1% >11.9%
Tips for Missing Running Dynamics Data
This topic provides tips for using a compatible running dynamics accessory. If the accessory is not connected
to your watch, the watch automatically switches to wrist-based running dynamics.
• Make sure you have a running dynamics accessory, such as the HRM 600, HRM-Fit, or HRM-Pro series
accessory.
• Pair the running dynamics accessory with your watch again, according to the instructions.
• If you are using an HRM 600 accessory, pair it with your watch using the secure Bluetooth connection, rather
than the open connection.
For more information about connection types, go to www.garmin.com/hrm_connection_types.
• If you are using an HRM-Fit or HRM-Pro series accessory, pair it with your watch using ANT+ technology,
rather than Bluetooth technology.
• If the running dynamics data display shows only zeros, make sure the accessory is worn right-side up.
NOTE: Some metrics do not appear while walking (Running Dynamics, page63).
Chest Heart Rate While Swimming
The HRM 600, HRM-Pro series, HRM-Swim
™
, and HRM-Tri
™
heart rate accessories record and store your heart
rate data while you are swimming. To view your heart rate data, you can add heart rate data fields (Customizing
the Data Screens, page89).
NOTE: Chest heart rate data is not visible on compatible watches while the heart rate monitor is underwater.
You must start a timed activity on your paired watch to view stored heart rate data later. During rest intervals
when out of the water, the heart rate accessory sends your heart rate data to your watch. Your watch
automatically downloads stored heart rate data when you save your timed swim activity. Your heart rate
accessory must be out of the water, active, and within range of the watch (3m) while data downloads. Your
heart rate data can be reviewed in the watch history and on your Garmin Connect account.
If both wrist-based heart rate and chest heart rate data are available, your watch uses the chest heart rate data.
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, page62).
• Set your wheel size (Wheel Size and Circumference, page118).
• Go for a ride (Starting an Activity, page4).
66 Sensors and Accessories
Training with Power Meters
• Go to buy.garmin.com for a list of power meters that are compatible with your Forerunner device (such as
Rally and Vector).
• For more information, see the owner's manual for your power meter.
• Adjust your power zones to match your goals and abilities (Setting Your Power Zones, page71).
• Use range alerts to be notified when you reach a specified power zone (Setting an Alert, page92).
• Customize the power data fields (Customizing the Data Screens, page89).
Situational Awareness
Your Forerunner watch can be used with the Varia smart bike lights and rearview radar to improve situational
awareness. 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, page62).
1 Add the RCT Camera glance to your watch (Glances, page18).
2 From the RCT Camera glance, select an option:
• Select to take a photo.
• Select to save a clip.
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).
VIRB Remote
The VIRB remote function allows you to control your VIRB action camera using your device.
Sensors and Accessories 67
Controlling a VIRB Action Camera
Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the
VIRB Series Owner's Manual for more information.
1 Turn on your VIRB camera.
2 Pair your VIRB camera with your Forerunner watch (Pairing Your Wireless Sensors, page62).
The VIRB glance is automatically added to the glance loop.
3 Press UP or DOWN from the watch face to view the VIRB glance.
4 If necessary, wait while your watch connects to your camera.
5 Select an option:
• To record video, select Start Recording.
The video counter appears on the Forerunner screen.
• To take a photo while recording video, press DOWN.
• To stop recording video, press STOP.
• To take a photo, select Take Photo.
• To take multiple photos in burst mode, select Take Burst.
• To send the camera to sleep mode, select Sleep Camera.
• To wake the camera from sleep mode, select Wake Camera.
• To change video and photo settings, select Settings.
Controlling a VIRB Action Camera During an Activity
Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the
VIRB Series Owner's Manual for more information.
1 Turn on your VIRB camera.
2 Pair your VIRB camera with your Forerunner watch (Pairing Your Wireless Sensors, page62).
When the camera is paired, a VIRB data screen is automatically added to activities.
3 During an activity, press UP or DOWN to view the VIRB data screen.
4 If necessary, wait while your watch connects to your camera.
5 Hold UP.
6 Select VIRB Remote.
7 Select an option:
• To control the camera using the activity timer, select Settings > Recording Mode > Timer Start/Stop.
NOTE: Video recording automatically starts and stops when you start and stop an activity.
• To control the camera using the menu options, select Settings > Recording Mode > Manual.
• To manually record video, select Start Recording.
The video counter appears on the Forerunner screen.
• To take a photo while recording video, press DOWN.
• To manually stop recording video, press STOP.
• To take multiple photos in burst mode, select Take Burst.
• To send the camera to sleep mode, select Sleep Camera.
• To wake the camera from sleep mode, select Wake Camera.
User Profile
You can update your user profile on your watch or on the Garmin Connect app.
68 User Profile
Setting Up Your User Profile
You can update your sex, date of birth, height, weight, wrist, heart rate zone, power zone, and Critical Swim
Speed (CSS) settings (Recording a Critical Swim Speed Test, page45). 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 an Index
™
scale, your watch uses the body fat percentage metric instead of
BMI to determine your fitness age. Exercise and lifestyle changes can impact your fitness age.
NOTE: For the most accurate fitness age, complete the user profile setup (Setting Up Your User Profile, page69).
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, page71) 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 69
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.
You can use the Auto Detection feature to automatically record your maximum heart rate during an activity
(Detecting Performance Measurements Automatically, page71).
4 Select LTHR, and enter your lactate threshold heart rate (Lactate Threshold, page28).
You can use the Auto Detection feature to automatically record your lactate threshold during an activity
(Detecting Performance Measurements Automatically, page71).
5 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.
6 Select Zones > Based On.
7 Select an option:
• Select BPM to view and edit the zones in beats per minute.
• 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).
• Select %LTHR to view and edit the zones as a percentage of your lactate threshold heart rate.
8 Select a zone, and enter a value for each zone.
9 Select Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional).
10 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, page69).
• 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.
70 User Profile
Heart Rate Zone Calculations
Zone
% of Maximum Heart
Rate
Perceived Exertion Benefits
1 50–60% Relaxed, easy pace, rhythmic breathing
Beginning-level aerobic training,
reduces stress
2 60–70%
Comfortable pace, slightly deeper
breathing, conversation possible
Basic cardiovascular training, good
recovery pace
3 70–80%
Moderate pace, more difficult to hold
conversation
Improved aerobic capacity, optimal
cardiovascular training
4 80–90%
Fast pace and a bit uncomfortable,
breathing forceful
Improved anaerobic capacity and
threshold, improved speed
5 90–100%
Sprinting pace, unsustainable for long
period of time, labored breathing
Anaerobic and muscular endurance,
increased power
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 functional threshold power (FTP) or 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 > Power.
3 Select an activity.
4 Select Based On.
5 Select an option:
• Select Watts to view and edit the zones in watts.
• Select %FTP or % TP to view and edit the zones as a percentage of your threshold power.
6 Select FTP or Threshold Power, and enter your value.
7 Select a zone, and enter a value for each zone.
8 If necessary, select Minimum, and enter a minimum power value.
Detecting Performance Measurements Automatically
The Auto Detection feature is turned on by default. The watch can automatically detect your maximum heart
rate and lactate threshold during an activity.
1 Hold UP.
2 Select User Profile > Heart Rate & Power Zones > Auto Detection.
3 Select an option.
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.
Music 71
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.
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.
Some third-party music provider options are already installed on your watch.
For more options, you can download the Connect IQ app on your phone (Downloading Connect IQ Features,
page80).
1 Press START.
2 Select Connect IQ Store.
3 Follow the on-screen instructions to install a third-party music provider.
4 Hold DOWN from any screen to open the music controls.
5 Select the music provider.
NOTE: If you want to select another provider, hold UP, select Music Providers, and follow the on-screen
instructions.
Downloading Audio Content from a Third-Party Provider
Before you can download audio content from a third-party provider, you must connect to a Wi‑Fi network
(Connecting to a Wi‑Fi Network, page78).
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.
72 Music
Connecting Bluetooth Headphones
To listen to music loaded onto your Forerunner music watch, you must connect Bluetooth headphones.
1 Bring the headphones within 2m (6.6ft.) 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.
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, page72).
• 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, page73).
6 Select .
Music 73
Music Playback Controls
NOTE: Some music playback controls are available on a Forerunner music device only.
Select to open the music playback controls.
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,
page21).
3 Hold UP.
4 Select Music > Music Providers > Control Phone.
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.
74 Music
Connectivity
Connectivity features are available for your watch when you pair with your compatible phone (Pairing
Your Phone, page75). Additional features are available when you connect your watch to a Wi‑Fi network
(Connecting to a Wi‑Fi Network, page78).
Phone Connectivity Features
Phone connectivity features are available for your Forerunner watch when you pair it using the Garmin Connect
app (Pairing Your Phone, page75).
• App features from the Garmin Connect app, the Connect IQ app, and more (Phone Apps and Computer
Applications, page78)
• Glances (Glances, page18)
• Controls menu features (Controls, page34)
• Safety and tracking features (Safety and Tracking Features, page83)
• Phone interactions, such as notifications (Enabling Bluetooth Notifications, page75)
Pairing Your Phone
To use the connected features on your watch, you must pair it directly through the Garmin Connect app, instead
of from the Bluetooth settings on your phone.
1 During the initial setup on your watch, select when you are prompted to pair with your phone.
NOTE: If you previously skipped the pairing process, you can hold UP, and select Connectivity > Phone > Pair
Phone.
NOTE: If you have a Forerunner non-music watch, you can hold UP, and select Phone > Pair Phone.
2 Scan the QR code with your phone, and follow the on-screen instructions to complete the pairing and setup
process.
Enabling Bluetooth Notifications
Before you can enable notifications, you must pair the watch with a compatible phone (Pairing Your Phone,
page75).
1 Hold UP.
2 If you have a Forerunner music watch, select Connectivity.
3 Select Phone > Notifications > Status > On.
4 Select During Activity or General Use.
5 Select a notification type.
6 Select status, tone, and vibration preferences.
7 Press BACK.
8 Select privacy and timeout preferences.
9 Press BACK.
10 Select Signature to add a signature to your text message replies.
Viewing Notifications
1 From the watch face, press UP or DOWN to view the notifications glance.
2 Press START.
3 Select a notification.
4 Press START for more options.
5 Press BACK to return to the previous screen.
Connectivity 75
Receiving an Incoming Phone Call
When you receive a phone call on your connected phone, the Forerunner watch displays the name or phone
number of the caller.
• To accept the call, select START.
NOTE: To talk to the caller, you must use your connected phone.
• To decline the call, select DOWN.
• To decline the call and immediately send a text message reply, select , and select a message from the list.
NOTE: To send a text message reply, you must be connected to a compatible Android
™
phone using
Bluetooth technology.
Replying to a Text Message
NOTE: This feature is available only for compatible Android phones.
When you receive a text message notification on your watch, you can send a quick reply by selecting from a list
of messages. You can customize messages in the Garmin Connect app.
NOTE: This feature sends text messages using your phone. Regular text message limits and charges from your
carrier and phone plan may apply. Contact your mobile carrier for more information about text message charges
or limits.
1 From the watch face, press UP or DOWN to view the notifications glance.
2 Press START, and select a text message notification.
3 Press START.
4 Select Reply.
5 Select a message from the list.
Your phone sends the selected message as an SMS text message.
Managing Notifications
You can use your compatible phone to manage notifications that appear on your Forerunner watch.
Select an option:
• If you are using an iPhone
®
, go to the iOS
®
notifications settings to select the items to show on the watch.
• If you are using an Android phone, from the Garmin Connect app, select > Settings > Notifications.
Turning Off the Bluetooth Phone Connection
You can turn off the Bluetooth phone connection from the controls menu.
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page37).
1 Hold LIGHT to view the controls menu.
2 Select to turn off the Bluetooth phone connection on your Forerunner watch.
Refer to the owner's manual for your phone to turn off Bluetooth technology on your phone.
Turning On and Off Phone Connection Alerts
You can set the Forerunner watch to alert you when your paired phone connects and disconnects using
Bluetooth technology.
NOTE: Phone connection alerts are turned off by default.
1 Hold UP.
2 Select Connectivity > Phone > Connected Alerts.
Turning On and Off Find My Phone Alerts
1 Hold UP.
2 Select Notifications & Alerts > System Alerts > Phone > Find My Phone Alerts.
76 Connectivity
Locating a Phone Lost During a GPS Activity
Your Forerunner watch automatically stores a GPS location when your paired phone is disconnected during a
GPS activity. You can use this feature to help locate a phone that is lost during an activity.
1 Start a GPS activity.
2 When prompted to navigate to the last known location of your device, select .
3 Navigate to the location on the map (Navigating to a Destination, page58).
4 Press DOWN to view a compass pointing to the location (optional).
5 When your watch is within Bluetooth range of your phone, the Bluetooth signal strength appears on the
screen.
The signal strength increases as you move closer to your phone.
Playing Audio Prompts During an Activity
You can enable your Forerunner music watch to play motivational status announcements during a run or other
activity. Audio prompts play on your connected Bluetooth headphones, if available. Otherwise, audio prompts
play on your phone paired through the Garmin Connect app. During an audio prompt, the watch or phone lowers
the volume of the primary audio to play the announcement.
NOTE: This feature is not available for all activities.
1 Hold UP.
2 Select Audio Prompts.
3 Select an option:
NOTE: Some alerts are available only for a Forerunner music watch.
• To hear a prompt for each lap, select Lap Alert.
• To customize prompts with your pace and speed information, select Pace/Speed Alert.
• To customize prompts with your heart rate information, select Heart Rate Alert.
• To customize prompts with power data, select Power Alert.
• To hear prompts when you start and stop the activity timer, including the Auto Pause
®
feature, select
Timer Events.
• To hear workout alerts play as an audio prompt, select Workout Alerts.
• To hear activity alerts play as an audio prompt, select Activity Alerts (Activity Alerts, page91).
• To hear a sound play right before an audio alert or prompt, select Audio Tones.
• To change the language or the dialect of the voice prompts, select Dialect.
• To change the voice of the prompts to male or female, select Voice.
Wi‑Fi Connectivity Features
Wi‑Fi is available only on the Forerunner music watch.
Activity uploads to your Garmin Connect account: Automatically sends your activity to your Garmin Connect
account as soon as you finish recording the activity.
Audio content: Allows you to sync audio content from third-party providers.
Software updates: You can download and install the latest software.
Workouts and training plans: You can browse for and select workouts and training plans on the Garmin Connect
site. The next time your watch has a Wi‑Fi connection, the files are sent to your watch.
Connectivity 77
Connecting to a Wi‑Fi Network
You must connect your watch to the Garmin Connect app on your phone or to the Garmin Express application
on your computer before you can connect to a Wi‑Fi network.
1 Hold UP.
2 Select Connectivity > Wi-Fi > My Networks > Add Network.
The watch displays a list of nearby Wi‑Fi networks.
3 Select a network.
4 If necessary, enter the password for the network.
The watch connects to the network, and the network is added to the list of saved networks. The watch
reconnects to this network automatically when it is within range.
Phone Apps and Computer Applications
You can connect your watch to multiple Garmin phone apps and computer applications using the same Garmin
account.
Garmin Connect
You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze,
share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims,
hikes, triathlons, and more. To sign up for a free account, you can download the app from the app store on your
phone , or go to connect.garmin.com.
Store your activities: After you complete and save an activity with your watch, you can upload that activity to
your Garmin Connect account and keep it as long as you want.
Analyze your data: You can view more detailed information about your activity, including time, distance,
elevation, heart rate, calories burned, cadence, running dynamics, an overhead map view, pace and speed
charts, and customizable reports.
NOTE: Some data requires an optional accessory such as a heart rate monitor.
Plan your training: You can choose a fitness goal and load one of the day-by-day training plans.
Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet
your goals.
Share your activities: You can connect with friends to follow each other's activities or share links to your
activities.
Manage your settings: You can customize your watch and user settings on your Garmin Connect account.
78 Connectivity
Using the Garmin Connect App
After you pair your watch with your phone (Pairing Your Phone, page75), you can use the Garmin Connect app to
upload all of your activity data to your Garmin Connect account.
1 Verify the Garmin Connect app is running on your phone.
2 Bring your watch within 10m (30ft.) of your phone.
Your watch automatically syncs your data with the Garmin Connect app and your Garmin Connect account.
Updating the Software Using the Garmin Connect App
Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect
account, and you must pair the watch with a compatible phone (Pairing Your Phone, page75).
Sync your watch with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page79).
When new software is available, the Garmin Connect app automatically sends the update to your watch.
Using Garmin Connect on Your Computer
The Garmin Express application connects your watch to your Garmin Connect account using a computer. You
can use the Garmin Express application to upload your activity data to your Garmin Connect account and to
send data, such as workouts or training plans, from the Garmin Connect website to your watch. You can also
add music to your watch (Downloading Personal Audio Content, page72). You can also install software updates
and manage your Connect IQ apps.
1 Connect the watch to your computer using the USB cable.
2 Go to www.garmin.com/express.
3 Download and install the Garmin Express application.
4 Open the Garmin Express application, and select Add Device.
5 Follow the on-screen instructions.
Updating the Software Using Garmin Express
Before you can update your device software, you must have a Garmin Connect account, and you must download
the Garmin Express application.
1 Connect the device to your computer using the USB cable.
When new software is available, Garmin Express sends it to your device.
2 Follow the on-screen instructions.
3 Do not disconnect your device from the computer during the update process.
NOTE: If you have already set up your device with Wi‑Fi connectivity, Garmin Connect can automatically
download available software updates to your device when it connects using Wi‑Fi.
Manually Syncing Data with Garmin Connect
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page37).
1 Hold LIGHT to view the controls menu.
2 Select Sync.
Connectivity 79
Garmin Connect+ Subscription
You can enhance the data, connections, and training available on your Garmin Connect account with a Garmin
Connect+ subscription. To sign up, you can download the Garmin Connect app from the app store on your
phone, or go to connect.garmin.com.
Active Intelligence (AI): Receive AI insights about your data and activities.
LiveTrack+: Send LiveTrack text messages, receive a personalized profile page, and view previous LiveTrack
sessions.
Track indoor activities: View your indoor activity and workout data in real time, enabling you to adjust your
performance during the activity.
Training guidance: Get additional expert support and guidance for select Garmin Coach training plans.
Performance dashboard: View your training data your way with customized charts and graphs.
Social features: Gain access to exclusive badges, badge challenges, and double points for challenges. You can
update your profile avatar with customizable frames.
Connect IQ Features
You can add Connect IQ apps, data fields, glances, music providers, and watch faces to your watch using the
Connect IQ store on your watch or phone.
Watch Faces: Allow you to customize the appearance of the clock.
Device Apps: Add interactive features to your watch, such as glances and new outdoor and fitness activity
types.
Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways.
You can add Connect IQ data fields to built-in features and pages.
Music: Add music providers to your Forerunner music watch.
Downloading Connect IQ Features
Before you can download features from the Connect IQ app, you must pair your Forerunner watch with your
phone (Pairing Your Phone, page75).
1 From the app store on your phone, install and open the Connect IQ app.
2 If necessary, select your watch.
3 Select a Connect IQ feature.
4 Follow the on-screen instructions.
Downloading Connect IQ Features Using Your Computer
1 Connect the watch to your computer using a USB cable.
2 Go to apps.garmin.com, and sign in.
3 Select a Connect IQ feature, and download it.
4 Follow the on-screen instructions.
80 Connectivity
Garmin Messenger App
WARNING
Before you can use certain inReach
®
features of the Garmin Messenger app, including SOS, tracking, and
inReach Weather, you must have an active satellite subscription and a connected inReach device. Always test
the app before you use it outdoors.
With an inReach subscription and a connected inReach device, you can use the Garmin Messenger app for
tracking, SOS, inReach Weather, and managing your service plan. You can also use the app to message other
inReach device users, as well as friends and family. The app works over both the Iridium
®
satellite network
and the internet (using a wireless connection or cellular data on your phone). Messages sent using a wireless
connection or cellular data on your phone do not incur data charges or additional charges on your inReach
subscription. Messages received may incur charges if message delivery is attempted over both the Iridium
satellite network and the internet. Standard text messaging rates for your cellular data plan apply.
Without an inReach subscription, the app also provides a messaging experience for friends and family. Anyone
can download the app and connect their phone, allowing them to communicate with other app users over
the internet (no login is required). App users can also create group messaging threads with other SMS phone
numbers. New members added to the group message can download the app to see what others are saying.
You can download the Garmin Messenger app from the app store on your phone (garmin.com/messengerapp).
Using the Messenger Feature
CAUTION
The non-satellite messaging features of the Garmin Messenger app alone should not be relied on as a primary
method to obtain emergency assistance.
NOTICE
To use the Messenger feature, your Forerunner watch must be connected to the Garmin Messenger app on your
compatible phone using Bluetooth technology.
The Messenger feature on your watch allows you to view, compose, and reply to messages from the Garmin
Messenger phone app.
1 From the watch face, press UP or DOWN to view the Messenger glance.
TIP: The Messenger feature is available as a glance, app, or controls menu option on your watch.
2 Press START to open the glance.
3 If this is your first time using the Messenger feature, scan the QR code with your phone, and follow the
on-screen instructions to complete the pairing and setup process.
4 On your watch, select an option:
• To compose a new message, select New Message, select a recipient, and either select a pre-defined
message or compose your own.
• To view a conversation, press UP or DOWN, and select a conversation.
• To reply to a message, select a conversation, select Reply, and either select a pre-defined message or
compose your own.
Garmin Share
NOTICE
It is your responsibility to use discretion when sharing information with others. Always ensure you are aware of
and comfortable with the individual with whom you share information.
The Garmin Share feature allows you to use Bluetooth technology to wirelessly share your data with other
compatible Garmin devices. With Garmin Share enabled and compatible Garmin devices in range of each other,
you can select saved locations, courses, and workouts to transfer to another device through a direct, secured
device-to-device connection, without the need for a phone or Wi‑Fi connectivity.
Connectivity 81
Sharing Data with Garmin Share
Before you can use this feature, you must have Bluetooth technology enabled on both compatible devices, and
they must be within 3m (10 ft.) of each other. When prompted, you must also consent to share your data with
other Garmin devices using Garmin Share.
Your Forerunner watch can send and receive data when connected to another compatible Garmin device
(Receiving Data with Garmin Share, page82). You can also transfer your data between different devices. For
example, you can share a favorite course from your Edge bike computer to your compatible Garmin watch.
1 Press START.
2 Select Garmin Share > Share.
3 Select a category, and select one item.
4 Select an option:
• Select Share.
• Select Add More > Share Items to select more than one item to share.
5 Wait while the device locates compatible devices.
6 Select a device.
7 Confirm the six-digit PIN matches on both devices, and select .
8 Wait while the devices transfer the data.
9 Select Share Again to share the same items with another user (optional).
10 Select Done.
Receiving Data with Garmin Share
Before you can use this feature, you must have Bluetooth technology enabled on both compatible devices, and
they must be within 3m (10 ft.) of each other. When prompted, you must also consent to share your data with
other Garmin devices using Garmin Share.
1 Press START.
2 Select Garmin Share.
3 Wait while the device locates compatible devices in range.
4 Select .
5 Confirm the six-digit PIN matches on both devices, and select .
6 Wait while the devices transfer the data.
7 Select Done.
Garmin Share Settings
Hold UP, and select Connectivity > Garmin Share.
Status: Enables the watch to send and receive items through Garmin Share.
Forget Devices: Removes all of the devices the watch has previously shared items with.
82 Connectivity
Safety and Tracking Features
CAUTION
The safety and tracking features are supplemental features and should not be relied on as a primary method to
obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.
NOTICE
To use the safety and tracking features, the Forerunner watch must be connected to the Garmin Connect app
using Bluetooth technology. Your paired phone must be equipped with a data plan and be in an area of network
coverage where data is available. You can enter emergency contacts in your Garmin Connect account.
For more information about safety and tracking features, go to www.garmin.com/safety.
Assistance: Allows you to send a message with your name, LiveTrack link, and GPS location (if available) to
your emergency contacts.
Incident detection: When the Forerunner watch detects an incident during certain outdoor activities, the watch
sends an automated message, LiveTrack link, and GPS location (if available) to your emergency contacts.
LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite
followers using email or social media, allowing them to view your live data on a web page.
Live Event Sharing: Allows you to send messages to friends and family during an event, providing real-time
updates.
NOTE: This feature is available only if your watch is connected to a compatible Android phone.
Adding Emergency Contacts
Emergency contact phone numbers are used for the safety and tracking features.
1 From the Garmin Connect app, select .
2 Select Safety & Tracking > Safety Features > Emergency Contacts > Add Emergency Contacts.
3 Follow the on-screen instructions.
Your emergency contacts receive a notification when you add them as an emergency contact, and can accept or
decline your request. If a contact declines, you must choose another emergency contact.
Adding Contacts
You can add up to 50 contacts to the Garmin Connect app. Contact emails can be used with the LiveTrack
feature. Three of these contacts can be used as emergency contacts (Adding Emergency Contacts, page83).
1 From the Garmin Connect app, select .
2 Select Contacts.
3 Follow the on-screen instructions.
After you add contacts, you must sync your data to apply the changes to your Forerunner device (Manually
Syncing Data with Garmin Connect, page79).
Safety and Tracking Features 83
Turning Incident Detection On and Off
CAUTION
Incident detection is a supplemental feature available only for certain outdoor activities. Incident detection
should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not
contact emergency services on your behalf.
NOTICE
Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin
Connect app (Adding Emergency Contacts, page83). Your paired phone must be equipped with a data plan and
be in an area of network coverage where data is available. Your emergency contacts must be able to receive
emails or text messages (standard text messaging rates may apply).
1 Hold UP.
2 Select Safety & Tracking > Incident Detection.
3 Select a GPS activity.
NOTE: Incident detection is available only for certain outdoor activities.
When an incident is detected by your Forerunner watch and your phone is connected, the Garmin Connect
app can send an automated text message and email with your name and GPS location (if available) to your
emergency contacts. A message appears on your device and paired phone indicating your contacts will be
informed after 15 seconds have elapsed. If assistance is not needed, you can cancel the automated emergency
message.
Requesting Assistance
CAUTION
Assistance is a supplemental feature and should not be relied upon as a primary method to obtain emergency
assistance. The Garmin Connect app does not contact emergency services on your behalf.
NOTICE
Before you can request assistance, you must set up emergency contacts in the Garmin Connect app (Adding
Emergency Contacts, page83). Your paired phone must be equipped with a data plan and be in an area of
network coverage where data is available. Your emergency contacts must be able to receive emails or text
messages (standard text messaging rates may apply).
1 Hold LIGHT.
2 When you feel three vibrations, release the button to activate the assistance feature.
The countdown screen appears.
TIP: Before the countdown is complete, you can hold any button to cancel the message.
Live Event Sharing
Live event sharing allows you to send messages to friends and family during an event, providing real-time
updates including cumulative time and last lap time. Before the event, you can customize the list of recipients
and the message content in the Garmin Connect app.
84 Safety and Tracking Features
Turning On Live Event Sharing
Before you can use live event sharing, you must set up the LiveTrack feature in the Garmin Connect app.
NOTE: LiveTrack features are available when your Forerunner watch is connected to the Garmin Connect app
using Bluetooth technology, with a compatible Android phone.
1 In the Garmin Connect app, from the settings menu, select Safety & Tracking > Live Event Sharing.
You can customize the message triggers and options.
2 Go outside, and select a GPS activity on your Forerunner watch.
NOTE: This feature is not available for all activities.
3 Select > Live Event Sharing > Sharing.
Live event sharing is enabled for 24 hours.
4 Select Recipients to add people from your contacts.
Clocks
Setting an Alarm
You can set multiple alarms.
1 Hold UP.
2 Select Clocks > Alarms > Add Alarm.
3 Enter the alarm time.
Editing an Alarm
1 From the watch face, hold UP.
2 Select Clocks > Alarms.
3 Select an alarm.
4 Select an option:
• To turn the alarm on or off, select Status.
• To change the alarm time, select Time.
• To set the alarm to repeat regularly, select Repeat, and select when the alarm should repeat.
• To select the type of alarm notification, select Sound and Vibe.
• To turn the display on or off with the alarm, select Backlight.
• To select a description for the alarm, select Label.
• To delete the alarm, select Delete.
Clocks 85
Using the Stopwatch
1 From the watch face, hold UP.
2 Select Clocks > Stopwatch.
3 Press START to start the timer.
4 Press BACK to restart the lap timer .
The total stopwatch time continues running.
5 Press STOP to stop both timers.
6 Select an option:
• To reset both timers, press DOWN.
• To save the stopwatch time as an activity, press UP, and select Save Activity.
• To reset the timers and exit the stopwatch, press UP, and select Done.
• To review the lap timers, press UP, and select Review.
NOTE: The Review option only appears if there have been multiple laps.
• To return to the watch face without resetting the timers, press UP, and select Go To Watchface.
• To enable or disable lap recording, press UP, and select Lap Key.
Starting the Countdown Timer
1 From the watch face, hold UP.
2 Select Clocks > Timers.
3 Select an option:
• To set and save a countdown timer for the first time, enter the time, press UP, and select Save Timer.
• To set and save additional countdown timers, select Add Timer, and enter the time.
• To set a countdown timer without saving it, select Quick Timer, and enter the time.
4 If necessary, press UP, and select an option:
• Select Time to change the time.
• Select Restart > On to automatically restart the timer after it expires.
• Select Sound and Vibe, and select a type of notification.
5 Press START to start the timer.
86 Clocks
Deleting a Timer
1 From the watch face, hold UP.
2 Select Clocks > Timers.
3 Select a timer.
4 Press UP, and select Delete.
Syncing the Time with GPS
Each time you turn on the watch and acquire satellites, the watch automatically detects your time zones and the
current time of day. You can also manually sync the time with GPS when you change time zones, and to update
for daylight saving time.
1 Hold UP.
2 Select System > Time > Sync With GPS.
3 Wait while the device locates satellites (Acquiring Satellite Signals, page103).
Setting the Time Manually
1 From the watch face, hold UP.
2 Select System > Time > Set Time > Manual.
3 Select Time, and enter the time of day.
Adding Alternate Time Zones
You can display the current time of day in additional time zones.
NOTE: You can view your alternate time zones in the glance loop (Customizing the Glance Loop, page21).
1 Hold UP.
2 Select Clocks > Alt. Time Zones > Add Zone.
3 Press UP or DOWN to highlight a region, and press START to select it.
4 Select a time zone.
5 If necessary, rename the zone.
Editing an Alternate Time Zone
1 Hold UP.
2 Select Clocks > Alt. Time Zones.
3 Select a time zone.
4 Press START.
5 Select an option:
• To set the time zone to display on the glance loop, select Set as Favorite.
• To enter a custom name for the time zone, select Rename.
• To enter a custom abbreviation for the time zone, select Abbreviate.
• To change the time zone, select Change Zone.
• To delete the time zone, select Delete.
Clocks 87
Customizing Your Watch
Activities and App Settings
These settings allow you to customize each preloaded activity app based on your needs. For example, you can
customize data pages and enable alerts and training features. Not all settings are available for all activity types.
Hold UP, select Activities & Apps, select an activity, and select the activity settings.
3D Distance: Calculates your distance traveled using your elevation change and your horizontal movement over
ground.
3D Speed: Calculates your speed using your elevation change and your horizontal movement over ground.
Accent Color: Sets the accent color of each activity to help identify which activity is active.
Add Activity: Allows you to customize a multisport activity.
Alerts: Sets the training or navigation alerts for the activity (Activity Alerts, page91).
Auto Climb: Enables the watch to detect elevation changes automatically using the built-in altimeter (Enabling
Auto Climb, page92).
Auto Pause: Sets the options for the Auto Pause feature to stop recording data when you stop moving or when
you drop below a specified speed. This feature is helpful if your activity includes stop lights or other places
where you must stop.
Auto Rest: Automatically creates a rest interval when you stop moving during a pool swim activity (Auto Rest
and Manual Rest, page11). Sets the options for automatically starting and stopping the rest timer for the
ultra run activity (Ultra Run Auto Rest Settings, page7).
Auto Scroll: Sets the watch to scroll through all of the activity data screens automatically while the activity timer
is running.
Auto Set: Enables the watch to start and stop exercise sets automatically during a strength training activity.
Auto Sport Change: Enables the watch to automatically detect a transition to the next sport in a multisport
activity with open water swim, bike, or run activities.
Background Color: Sets the background color of each activity to black or white.
Broadcast Heart Rate: Enables automatic heart rate data broadcasting when you start the activity (Broadcasting
Heart Rate Data, page55).
Countdown Start: Enables a countdown timer for pool swimming intervals.
Data Screens: Enables you to customize data screens and add new data screens for the activity (Customizing
the Data Screens, page89).
Edit Weight: Allows you to add the weight used for an exercise set during a strength training or cardio activity.
Ending Alerts: Sets an alert for two or five minutes before the end of your meditation.
NOTE: This activity is available only for a Forerunner music watch.
Grading System: Sets the grading system for rating the route difficulty for a rock climbing activity.
Jump Mode: Sets the jump rope activity target to a set time, number of reps, or open ended.
Lane Number: Sets your lane number for track running.
Lap Key: Enables or disables the BACK button for recording a lap or rest during an activity.
Laps: Sets the options for the Auto Lap feature to automatically mark laps. The Auto Distance option marks laps
at a specific distance. When you complete a lap, a customizable lap alert message appears. This feature is
helpful for comparing your performance over different parts of an activity.
Lock Device: Locks the buttons during a multisport activity to prevent inadvertent button presses.
Metronome: Plays tones or vibrates at a steady rhythm to help you improve your performance by training at a
faster, slower, or more consistent cadence. You can set the beats per minute (bpm) of the cadence you want
to maintain, beat frequency, and sound settings.
Pool Size: Sets the pool length for pool swimming.
Power Averaging: Controls whether the watch includes zero values for bike power data that occur when you are
not pedaling.
88 Customizing Your Watch
Power Save Timeout: Sets the power-save timeout length for how long your watch stays in training mode, for
example, when you are waiting for a race to start. The Normal option sets the watch to enter low-power
watch mode after 5 minutes of inactivity. The Extended option sets the watch to enter low-power watch
mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between charges.
Record Temperature: Records the ambient temperature around the watch during certain activities.
Record VO2 Max.: Enables VO2 max. recording for trail run and ultra run activities.
Rename: Sets the activity name.
Rep Counting: Enables or disables rep counting during a workout. The Workouts Only option enables rep
counting during guided workouts only.
Repeat: Enables the Repeat option for multisport activities. For example, you can use this option for activities
that include multiple transitions, such as a swimrun.
Restore Defaults: Allows you to reset the activity settings.
Route Stats: Enables route statistics tracking for indoor climbing activities.
Running Power: Allows you to record running power data and customize the settings (Running Power Settings,
page63).
Runs: Sets the preferences for ski or snowboard runs. You can enable Auto Run to detect runs automatically
using the built-in accelerometer. You can also enable the Lap Key and the Lap Alert settings.
Satellites: Sets the satellite system to use for the activity (Satellite Settings, page93).
Self Evaluation: Sets how often you evaluate your perceived effort for the activity (Evaluating an Activity,
page5).
Stroke Detection: Enables stroke detection for pool swimming.
Transitions: Enables transitions for multisport activities.
Vibration Alerts: Enables alerts that notify you to inhale or exhale during a breathwork activity.
Workout Videos: Enables instructive workout animations for a strength, cardio, yoga, or Pilates activity.
Animations are available for pre-installed workouts and workouts downloaded from your Garmin Connect
account.
Customizing the Data Screens
You can show, hide, and change the layout and content of data screens for each activity.
1 Hold UP.
2 Select Activities & Apps.
3 Select the activity to customize.
4 Select the activity settings.
5 Select Data Screens.
6 Select a data screen to customize.
7 Select an option:
• Select Layout to adjust the number of data fields on the data screen.
• Select Data Fields, and select a field to change the data that appears in the field.
TIP: For a list of all the available data fields, go to Data Fields, page107. Not all data fields are available
for all activity types.
• Select Reorder to change the location of the data screen in the loop.
• Select Remove to remove the data screen from the loop.
8 If necessary, select Add New to add a data screen to the loop.
You can add a custom data screen, or select one of the predefined data screens.
Customizing Your Watch 89
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.
Marking Laps Using the Auto Lap Feature
You can use the Auto Lap feature to mark a lap at a specific distance or position automatically. This feature
is helpful for comparing your performance over different parts of an activity (for example, every 1 mile or 5
kilometers, or during training sprints).
1 Hold UP.
2 Select Activities & Apps.
3 Select an activity.
NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Laps.
6 Select an option:
• Select Auto Lap > By Distance to mark a lap at a specific distance.
• Select Auto Lap > By Position to mark a lap at the start and manual lap positions.
• Select Auto Lap > Off to turn Auto Lap off.
7 Select Auto Distance to adjust the distance between laps (optional).
Each time you complete a lap, a message appears that displays the time for that lap. The device also beeps or
vibrates if audible tones are turned on (System Settings, page96).
90 Customizing Your Watch
Activity Alerts
You can set alerts for each activity, which can help you to train toward specific goals, to increase your
awareness of your environment, and to navigate to your destination. Some alerts are available only for specific
activities. There are three types of alerts: event alerts, range alerts, and recurring alerts.
Event alert: An event alert notifies you one time. The event is a specific value. For example, you can set the
watch to alert you when you burn a specified number of calories.
Range alert: A range alert notifies you each time the watch is above or below a specified range of values. For
example, you can set the watch to alert you when your heart rate is below 60beats per minute (bpm) and
over 210bpm.
Recurring alert: A recurring alert notifies you each time the watch records a specified value or interval. For
example, you can set the watch to alert you every 30minutes.
Alert Name Alert Type Description
Cadence Range You can set minimum and maximum cadence values.
Calories Event, recurring You can set the number of calories.
Custom Event, recurring
You can select an existing message or create a custom message and select
an alert type.
Distance Event, recurring You can set a distance interval.
Elevation Range You can set minimum and maximum elevation values.
Heart Rate Range
You can set minimum and maximum heart rate values or select zone
changes. See About Heart Rate Zones, page69 and Heart Rate Zone Calcula
tions, page71.
Pace Range You can set minimum and maximum pace values.
Pacing Recurring You can set a target swim pace.
Power Range You can set the high or low power level.
Proximity Event You can set a radius from a saved location.
Run/Walk Recurring You can set timed walking breaks at regular intervals.
Running Power Event, range You can set minimum and maximum power zone values.
Speed Range You can set minimum and maximum speed values.
Stroke Rate Range You can set high or low strokes per minute.
Time Event, recurring You can set a time interval.
Track Timer Recurring You can set a track time interval in seconds.
Customizing Your Watch 91
Setting an Alert
1 Hold UP.
2 Select Activities & Apps.
3 Select an activity.
NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Alerts.
6 Select an option:
• Select Add New to add a new alert for the activity.
• Select the alert name to edit an existing alert.
7 If necessary, select the type of alert.
8 Select a zone, enter the minimum and maximum values, or enter a custom value for the alert.
9 If necessary, turn on the alert.
For event and recurring alerts, a message appears each time you reach the alert value. For range alerts, a
message appears each time you exceed or drop below the specified range (minimum and maximum values).
Enabling Auto Climb
You can use the auto climb feature to detect elevation changes automatically. You can use it during activities
such as climbing, hiking, running, or biking.
1 Hold UP.
2 Select Activities & Apps.
3 Select an activity.
NOTE: This feature is not available for all activities.
4 Select the activity settings.
5 Select Auto Climb > Status.
6 Select Always or When Not Navigating.
7 Select an option:
• Select Run Screen to identify which data screen appears while running.
• Select Climb Screen to identify which data screen appears while climbing.
• Select Invert Colors to reverse the display colors when changing modes.
• Select Vertical Speed to set the rate of ascent over time.
• Select Mode Switch to set how quickly the device changes modes.
NOTE: The Current Screen option allows you to automatically switch to the last screen you were viewing
before the auto climb transition occurred.
92 Customizing Your Watch
Satellite Settings
You can change the satellite settings to customize the satellite systems used for each activity. For more
information about satellite systems, go to www.garmin.com/aboutGPS.
TIP: The satellite settings can impact battery life (Battery Life Information, page102).
Hold UP, select Activities & Apps, select an activity, select the activity settings, and select Satellites.
NOTE: These settings are not available for all activities.
Off: Disables satellite systems for the activity.
Use Default: Enables the watch to use the default system setting for satellites (System Settings, page96).
GPS Only: Enables the GPS satellite system.
All Systems: Enables multiple satellite systems. Using multiple satellite systems together offers increased
performance in challenging environments and faster position acquisition than using GPS only.
All + Multi-Band: Enables multiple satellite systems on multiple frequency bands. Multi-band systems use
multiple frequency bands and allow for more consistent track logs, improved positioning, improved multi-
path errors, and fewer atmospheric errors when using the watch in challenging environments.
Auto Select: Enables the watch to use SatIQ
™
technology to dynamically select the best multi-band system
based on your environment. The Auto Select setting offers the best positioning accuracy while still
prioritizing battery life.
UltraTrac: Records track points and sensor data less frequently. Enabling the UltraTrac feature increases
battery life but decreases the quality of recorded activities. You should use the UltraTrac feature for activities
that demand longer battery life and for which frequent sensor data updates are less important.
Sensors Settings
Compass Settings
Hold UP, and select Sensors & Accessories > Compass.
Calibrate: Allows you to manually calibrate the compass sensor (Calibrating the Compass Manually, page93).
Display: Sets the directional heading on the compass to letters, degrees, or milliradians.
North Ref.: Sets the north reference of the compass (Setting the North Reference, page94).
Mode: Sets the compass to use electronic-sensor data only (On), a combination of GPS and electronic-sensor
data when moving (Auto), or GPS data only (Off).
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 > Compass > Calibrate.
3 Follow the on-screen instructions.
TIP: Move your wrist in a small figure eight motion until a message appears.
Customizing Your Watch 93
Setting the North Reference
You can set the directional reference used in calculating heading information.
1 Hold UP.
2 Select Sensors & Accessories > Compass > North Ref..
3 Select an option:
• To set geographic north as the heading reference, select True.
• To set the magnetic declination for your location automatically, select Magnetic.
• To set grid north (000º) as the heading reference, select Grid.
• To set the magnetic variation value manually, select User, enter the magnetic variance, and select Done.
Altimeter Settings
Hold UP, and select Sensors & Accessories > Altimeter.
Calibrate: Allows you to manually calibrate the altimeter sensor.
Auto Cal.: Allows the altimeter to self-calibrate each time you use satellite systems.
Sensor Mode: Sets the mode for the sensor. The Auto option uses both the altimeter and barometer according
to your movement. You can use the Altimeter Only option when your activity involves changes in altitude, or
the Barometer Only option when your activity does not involve changes in altitude.
Elevation: Sets the units of measure for elevation.
Calibrating the Barometric Altimeter
Your watch was already calibrated at the factory, and the watch uses automatic calibration at your GPS starting
point by default. You can manually calibrate the barometric altimeter if you know the correct elevation.
1 Hold UP.
2 Select Sensors & Accessories > Altimeter.
3 Select an option:
• To calibrate automatically from your GPS starting point, select Auto Cal..
• To enter the current elevation manually, select Calibrate > Enter Manually.
• To enter the current elevation from your GPS location, select Calibrate > Use GPS.
Barometer Settings
Hold UP, and select Sensors & Accessories > Barometer.
Calibrate: Allows you to manually calibrate the barometer sensor.
Plot: Sets the time scale for the chart in the barometer glance.
Storm Alert: Sets the rate of barometric pressure change that triggers a storm alert.
Sensor Mode: Sets the mode for the sensor. The Auto option uses both the altimeter and barometer according
to your movement. You can use the Altimeter Only option when your activity involves changes in altitude, or
the Barometer Only option when your activity does not involve changes in altitude.
Pressure: Sets how the watch displays pressure data.
Calibrating the Barometer
Your watch was already calibrated at the factory, and the watch uses automatic calibration at your GPS starting
point by default. You can manually calibrate the barometer if you know the correct elevation or the correct sea
level pressure.
1 Hold UP.
2 Select Sensors & Accessories > Barometer > Calibrate.
3 Select an option:
• To enter the current elevation and sea level pressure (optional), select Enter Manually.
• To calibrate automatically from your GPS starting point, select Use GPS.
94 Customizing Your Watch
Setting a Storm Alert
WARNING
This alert is an informational feature and is not intended to be the primary source for tracking changes
in the weather. It is your responsibility to review weather reports and conditions, to remain aware of your
surroundings, and to use safe judgment, especially during times of severe weather. Failure to heed this warning
could result in serious personal injury or death.
1 Hold UP.
2 Select Notifications & Alerts > System Alerts > Barometer > Storm Alert > On.
3 Select an option:
• Select Status to turn the alert on or off.
• Select Rate to update the rate of barometric pressure change that triggers a storm alert.
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.
Navigation Settings
You can customize the map features and appearance when navigating to a destination.
Customizing Navigation Data Screens
1 Hold UP.
2 Select Navigation > Data Screens.
3 Select an option:
• Select Map > Status to turn on or off the map.
• Select Map > Data Field to turn on or off a data field that shows routing information on the map.
• Select Up Ahead to turn on or off information about upcoming course points.
• Select Compass to turn on or off the compass.
• Select Elevation Plot to turn on or off the elevation plot.
• Select a screen to add, remove, or customize.
Setting Up a Heading Bug
You can set up a heading indicator to display on your data pages while navigating. The indicator points to your
target heading.
1 Hold UP.
2 Select Navigation > Heading Bug.
Customizing Your Watch 95
Setting Navigation Alerts
You can set alerts to help you navigate to your destination.
1 Hold UP.
2 Select Navigation > Alerts.
3 Select an option:
• To set an alert for a specified distance from your final destination, select Final Distance.
• To set an alert for the estimated time remaining until you reach your final destination, select Final ETE.
• To set an alert when you stray from the course, select Off Course.
• To enable turn-by-turn navigation prompts, select Turn Prompts.
4 If necessary, select Status to turn on the alert.
5 If necessary, enter a distance or time value, and select .
Power Manager Settings
Hold UP, and select Power Manager.
Battery Saver: Turns off certain features to maximize battery life.
Battery Percentage: Displays remaining battery life as a percentage.
Battery Estimates: Displays remaining battery life as an estimated number of days or hours.
System Settings
Hold UP, and select System.
Language: Sets the language displayed on the watch.
Passcode: Sets a four-digit passcode to secure your personal information when the watch is not on your wrist
(Setting Your Watch Passcode, page98).
Time: Adjusts the time settings (Time Settings, page97).
Display: Adjusts the screen settings (Changing the Screen Settings, page97).
Satellites: Sets the default satellite system to use for activities. If necessary, you can customize the satellite
setting for each activity (Satellite Settings, page93).
Sound and Vibe: Sets the watch sounds, such as button tones, alerts, and vibrations.
Sleep Mode: Allows you to set your sleep hours and sleep mode preferences (Customizing Sleep Mode,
page42).
Do Not Disturb: Allows you to enable the Do Not Disturb mode. You can edit your preferences for the screen,
notifications, alerts, and wrist gestures.
Auto Lock: Allows you to lock the buttons automatically to prevent accidental button presses. Use the During
Activity option to lock the buttons during a timed activity. Use the Not During Activity option to lock the
buttons when you are not recording a timed activity.
Format: Sets general format preferences, such as the units of measure, pace and speed shown during activities,
the start of the week, and geographical position format and datum options (Changing the Units of Measure,
page97).
Performance Condition: Enables the performance condition feature during an activity (Performance Condition,
page27).
Data Recording: Sets how the watch records activity data. The Smart recording option (default) allows for
longer activity recordings. The Every Second recording option provides more detailed activity recordings, but
may not record entire activities that last for longer periods of time.
USB Mode: Sets the watch to use MTP (media transfer protocol) or Garmin mode when connected to a
computer.
Reset: Allows you to reset user data and settings (Resetting All Default Settings, page104).
Back Up & Restore: Allows you to enable automatic backups of watch data and settings and back up your
data now. You can restore data from a previous backup using the Garmin Connect app (Back Up and Restore
Settings, page98).
96 Customizing Your Watch
Software Update: Allows you to install downloaded software updates, enable automatic updates, or manually
check for updates (Product Updates, page102).
About: Displays device, software, license, and regulatory information.
Time Settings
Hold UP, and select System > Time.
Time Format: Sets the watch to show time in a 12-hour, 24-hour, or military format.
Date Format: Sets the display order for the day, month, and year for dates.
Set Time: Sets the time zone for the watch. The Auto option sets the time zone automatically based on your
GPS position.
Time: Allows you to adjust the time if the Set Time option is set to Manual.
Alerts: Allows you to set hourly alerts, as well as sunrise and sunset alerts that sound a specific number of
minutes or hours before the actual sunrise or sunset occurs (Setting Time Alerts, page97).
Sync With GPS: Allows you to manually sync the time when you change time zones, and to update for daylight
saving time (Syncing the Time with GPS, page87).
Setting Time Alerts
1 Hold UP.
2 Select System > Time > Alerts.
3 Select an option:
• To set an alert to sound a specific number of minutes or hours before the actual sunset occurs, select Til
Sunset > Status > On, select Time, and enter the time.
• To set an alert to sound a specific number of minutes or hours before the actual sunrise occurs, select Til
Sunrise > Status > On, select Time, and enter the time.
• To set an alert to sound every hour, select Hourly > On.
Changing the Screen Settings
1 Hold UP.
2 Select System > Display.
3 Select Large Fonts to increase the size of the text on the screen.
4 Select an option:
• Select During Activity.
• Select General Use.
• Select During Sleep.
NOTE: Some options are not available during sleep.
5 Select an option:
• Select Keys to turn on the backlight for button presses.
• Select Alerts to turn on the backlight for alerts.
• Select Gesture to turn on the backlight by raising and turning your arm to look at your wrist.
• Select Timeout to set the length of time before the backlight turns off.
• Select Brightness to set the brightness level of the backlight.
Changing the Units of Measure
You can customize units of measure for distance, pace and speed, elevation, and more.
1 Hold UP.
2 Select System > Format > Units.
3 Select a measurement type.
4 Select a unit of measure.
Customizing Your Watch 97
Setting Your Watch Passcode
NOTICE
If you enter your passcode incorrectly three times, the watch locks temporarily. After five incorrect attempts, the
watch locks until you reset your passcode in the Garmin Connect app. If you have not paired your watch with
your phone, the watch deletes your data and resets to the factory default settings after five incorrect attempts.
You can set up a watch passcode to secure your personal information when the watch is not on your wrist. If
you are using the GarminPay feature, the watch uses the same four-digit passcode required to open your wallet
(GarminPay, page37).
1 Hold UP.
2 Select System > Passcode > Set Passcode.
3 Enter a four-digit passcode.
The next time you remove the watch from your wrist, you must enter the passcode before you can view any
information.
Changing Your Watch Passcode
You must know your existing watch passcode to change it. If you forget your passcode or make too many
incorrect passcode attempts, you must reset it in the Garmin Connect app.
1 Hold UP.
2 Select System > Passcode > Change Passcode.
3 Enter your existing four-digit passcode.
4 Enter a new four-digit passcode.
The next time you remove the watch from your wrist, you must enter the passcode before you can view any
information.
Back Up and Restore Settings
You can back up the settings from an existing Garmin watch and restore those settings to a different,
compatible Garmin watch using the Garmin Connect app (Restoring Your Settings and Data from Garmin
Connect, page98). Settings include sport profiles, widgets, user settings, workouts, and more.
Hold UP, and select System > Back Up & Restore.
Automatic Backups: Periodically backs up your settings to your Garmin Connect account.
Back Up Now: Allows you to manually back up your settings to your Garmin Connect account.
Backup Contents: Displays the type of data that is saved.
Restoring Your Settings and Data from Garmin Connect
1 From the Garmin Connect app, select .
2 Select Garmin Devices, and select your watch.
3 Select System > Back Up & Restore > Device Backups.
4 Select a backup from the list.
5 Select Restore from Backup > Restore.
6 Follow the on-screen instructions.
7 Wait for your watch to sync with the app.
8 On your watch, press START, and select .
The watch restarts and restores your settings and data.
9 Follow the on-screen instructions.
98 Customizing Your Watch
Device Information
Viewing Device Information
You can view device information, such as the unit ID, software version, regulatory information, and license
agreement.
1 Hold UP.
2 Select System > About.
Viewing E-label Regulatory and Compliance Information
The label for this device is provided electronically. The e-label may provide regulatory information, such as
identification numbers provided by the FCC or regional compliance markings, as well as applicable product and
licensing information.
1 Hold UP.
2 From the system menu, select About.
Charging the Watch
WARNING
This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product
box for product warnings and other important information.
NOTICE
To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or
connecting to a computer. Refer to the cleaning instructions (Device Care, page100).
1 Plug the cable ( end) into the charging port on your watch.
2 Plug the other end of the cable into a USB charging port.
The watch displays the current battery charge level.
Tips for Charging the Watch
1 Connect the charger securely to the watch to charge it using the USB cable (Charging the Watch, page99).
You can charge the watch by plugging the USB cable into a Garmin approved AC adapter with a standard
wall outlet or a USB port on your computer. Charging a fully depleted battery takes up to two hours.
2 Remove the charger from the watch after the battery charge level reaches 100%.
Device Information 99
Wearing the Watch
CAUTION
Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive
skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help
prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist. For
more information, go to garmin.com/fitandcare.
• Wear the watch above your wrist bone.
NOTE: The watch should be snug but comfortable. For more accurate heart rate readings, the watch should
not shift while running or exercising. For pulse oximeter readings, you should remain motionless.
NOTE: The optical sensor is located on the back of the watch.
• See Tips for Erratic Heart Rate Data, page54 for more information about wrist-based heart rate.
• See Tips for Erratic Pulse Oximeter Data, page56 for more information about the pulse oximeter sensor.
• For more information about accuracy, go to garmin.com/ataccuracy.
• For more information about watch wear and care, go to www.garmin.com/fitandcare.
Device Care
NOTICE
Avoid extreme shock and harsh treatment, because it can degrade the life of the product.
Avoid pressing the buttons under water.
Do not use a sharp object to clean the device.
Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.
Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics,
alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.
Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause
permanent damage.
Cleaning the Watch
CAUTION
Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive
skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help
prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist.
TIP: For more information, go to www.garmin.com/fitandcare.
1 Rinse with water, or use a damp lint-free cloth.
2 Allow the watch to dry completely.
100 Device Information
Changing the Bands
The watch is compatible with standard quick-release bands. Forerunner 255S series has 18mm wide bands,
and Forerunner 255 series has 22 mm wide bands.
1 Slide the quick-release pin on the spring bar to remove the band.
2 Insert one side of the spring bar for the new band into the watch.
3 Slide the quick-release pin, and align the spring bar with the opposite side of the watch.
4 Repeat steps 1 through 3 to change the other band.
Specifications
Battery type Rechargeable, built-in lithium-ion battery
Water rating Swim, 5ATM
1
Forerunner music media storage Up to 4GB (approximately 500 songs)
Operating temperature range From -20º to 60ºC (from -4º to 140ºF)
Charging temperature range From 0º to 45ºC (from 32º to 113ºF)
Forerunner non-music radio frequency/protocol 2.4GHz @ 3.06dBm maximum
Forerunner 255 Music 2.4GHz @ 18.64 dBm maximum
Forerunner 255S Music radio frequency/protocol 2.4GHz @ 17.67 dBm maximum
EU SAR, Forerunner 255 Music 0.48 W/kg torso, 0.47 W/kg limb
EU SAR, Forerunner 255S Music 1.57 W/kg torso, 1.03 W/kg limb
1
The device withstands pressure equivalent to a depth of 50m. For more information, go to www.garmin.com/waterrating.
Device Information 101
Battery Life Information
The actual battery life depends on the features enabled on your watch, such as activity tracking, wrist-based
heart rate, phone notifications, GPS, and connected sensors.
Mode
Forerunner 255S series
Battery Life
Forerunner 255 series
Battery Life
Activity mode with GPS Only mode and wrist-
based heart rate
Up to 26 hr. Up to 30 hr.
Activity mode with All Systems mode and wrist-
based heart rate
Up to 20 hr. Up to 25 hr.
Activity mode with All Systems mode, wrist-based
heart rate, and music playback
Up to 5.5 hr. Up to 6.5 hr.
Activity mode with All + Multi-Band mode and
wrist-based heart rate
Up to 13 hr. Up to 16 hr.
Smartwatch mode with activity tracking, phone
notifications, and wrist-based heart rate
Up to 12 days Up to 14 days
Troubleshooting
Product Updates
Your device automatically checks for updates when connected to Bluetooth or Wi‑Fi. You can manually check
for updates from the system settings (System Settings, page96). On your computer, install Garmin Express
(www.garmin.com/express). On your phone, install the Garmin Connect app.
This provides easy access to these services for Garmin devices:
• Software updates
• Data uploads to Garmin Connect
• Product registration
Setting Up Garmin Express
1 Connect the device to your computer using a USBcable.
2 Go to www.garmin.com/express.
3 Follow the on-screen instructions.
Getting More Information
• Go to support.garmin.com for additional manuals, articles, and software updates.
• Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and
replacement parts.
• Go to www.garmin.com/ataccuracy.
This is not a medical device. The pulse oximeter feature is not available in all countries.
How can I undo a lap button press?
During an activity, you might accidently press the lap button. In most cases, appears on the screen, and you
will have a few seconds to discard the most recent lap or sport change. The lap undo feature is available for
activities that support manual laps, manual sport changes, and automatic sport changes. The lap undo feature
is not available for activities that trigger automatic laps, runs, rests, or pauses, such as gym activities, pool
swimming, and workouts.
102 Troubleshooting
Activity Tracking
For more information about activity tracking accuracy, go to garmin.com/ataccuracy.
My daily step count does not appear
The daily step count is reset every night at midnight.
If dashes appear instead of your step count, allow the device to acquire satellite signals and set the time
automatically.
My step count does not seem accurate
If your step count does not seem accurate, you can try these tips.
• Wear the watch on your non-dominant wrist.
• Carry the watch in your pocket when pushing a stroller or lawn mower.
• Carry the watch in your pocket when actively using your hands or arms only.
NOTE: The watch may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping
your hands, as steps.
The step counts on my watch and my Garmin Connect account don't match
The step count on your Garmin Connect account updates when you sync your watch.
1 Select an option:
• Sync your step count with the Garmin Express application (Using Garmin Connect on Your Computer,
page79).
• Sync your step count with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page79).
2 Wait while your data syncs.
Syncing can take several minutes.
NOTE: Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or
update your step count.
The floors climbed amount does not seem accurate
Your watch uses an internal barometer to measure elevation changes as you climb floors. A floor climbed is
equal to 3m (10ft.).
• Avoid holding handrails or skipping steps while climbing stairs.
• In windy environments, cover the watch with your sleeve or jacket as strong gusts can cause erratic readings.
My intensity minutes are flashing
When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes
flash.
Acquiring Satellite Signals
The device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically
based on the GPS position.
TIP: For more information about GPS, go to www.garmin.com/aboutGPS.
1 Go outdoors to an open area.
The front of the device should be oriented toward the sky.
2 Wait while the device locates satellites.
It may take 30–60 seconds to locate satellite signals.
Troubleshooting 103
Improving GPS Satellite Reception
• Frequently sync the watch to your Garmin account:
◦ Connect your watch to a computer using the USB cable and the Garmin Express application.
◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone.
◦ Connect your watch to your Garmin account using a Wi‑Fi wireless network.
While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to
quickly locate satellite signals.
• Take your watch outside to an open area away from tall buildings and trees.
• Remain stationary for a few minutes.
Restarting the Watch
If the watch stops responding, you may need to restart it.
NOTE: Restarting the watch may erase your data or settings.
1 Hold LIGHT for 15 seconds.
The watch turns off.
2 Hold LIGHT for one second to turn on the watch.
Resetting All Default Settings
Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your
activity data.
You can reset all of the watch settings to the factory default values.
1 From the watch face, hold UP.
2 Select System > Reset.
3 Select an option:
• To reset all of the watch settings to the factory default values and save all user-entered information and
activity history, select Reset Default Settings.
• To delete all activities from the history, select Delete All Activities.
• To reset all distance and time totals, select Reset Totals.
• To reset all of the watch settings to the factory default values and delete all user-entered information and
activity history, select Delete Data and Reset Settings.
NOTE: If you have set up a GarminPay wallet, this option deletes the wallet from your watch. If you have
music stored on your watch, this option deletes your stored music.
104 Troubleshooting
Maximizing Battery Life
You can do several things to extend the life of the battery.
• Turn off music.
• Reduce the display brightness, and disable the screen setting (Changing the Screen Settings, page97).
• Set up the battery saver preferences in the power manager (Power Manager Settings, page96).
• Turn off Bluetooth technology when you are not using connected features (Phone Connectivity Features,
page75).
• Reduce the display timeout (Changing the Screen Settings, page97).
• Stop broadcasting heart rate data to paired Garmin devices (Broadcasting Heart Rate Data, page55).
• Turn off wrist-based heart rate monitoring (Turning Off the Wrist-based Heart Rate Monitor, page54).
NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes and calories burned.
• Limit the phone notifications the watch displays (Managing Notifications, page76).
• Turn off the pulse oximeter feature (Turning Off the Wrist-based Heart Rate Monitor, page54).
• When pausing your activity for a longer period of time, use the Resume Later option (Stopping an Activity,
page5).
• Select the Smart recording interval (System Settings, page96).
• Use UltraTrac GPS mode for your activity (Satellite Settings, page93).
• Use a watch face that is not updated every second.
For example, use a watch face without a second hand (Customizing the Watch Face, page17).
My Device is in the Wrong Language
1 Hold UP.
2 Scroll down to the last item in the list, and select it.
3 Select the first item in the list.
4 Use UP and DOWN to select your language.
Exiting Demo Mode
Demo mode shows a preview of features on your watch.
1 Quickly press LIGHT eight times.
2 Select .
Is my phone compatible with my watch?
The Forerunner watch is compatible with phones using Bluetooth technology.
Go to www.garmin.com/ble for Bluetooth compatibility information.
Troubleshooting 105
My phone will not connect to the watch
If your phone will not connect to the watch, you can try these tips.
• Turn off your phone and your watch, and turn them back on again.
• Enable Bluetooth technology on your phone.
• Update the Garmin Connect app to the latest version.
• Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the
pairing process.
• If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop
using.
• Bring your phone within 10m (33ft.) of the watch.
• On your phone, open the Garmin Connect app, and select > Garmin Devices > Add Device to enter pairing
mode.
• From the watch face, hold UP, and select Phone > Pair Phone.
The heart rate on my watch is not accurate
For more information on your heart rate sensor, go to www.garmin.com/heartrate.
The activity temperature reading is not accurate
Your body temperature affects the temperature reading for the internal temperature sensor. To get the most
accurate temperature reading, you should remove the watch from your wrist and wait 20 to 30 minutes.
You can also use an optional tempe external temperature sensor to view accurate ambient temperature
readings while wearing the watch.
Can I use my Bluetooth sensor with my watch?
The watch is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin
watch, you must pair the watch and sensor. After they are paired, the watch connects to the sensor
automatically when you start an activity and the sensor is active and within range.
1 Hold UP.
2 Select Sensors & Accessories > Add New.
3 Select an option:
• Select Search All.
• Select your sensor type.
You can customize the optional data fields (Customizing the Data Screens, page89).
My headphones will not connect to the watch
If your Bluetooth headphones were previously connected to your phone, they may connect to your phone
automatically instead of connecting to your watch. You can try these tips.
• Turn off Bluetooth technology on your phone.
Refer to the owner's manual for your phone for more information.
• Stay 10m (33ft.) away from your phone while connecting your headphones to your watch.
• Pair your headphones with your watch (Connecting Bluetooth Headphones, page73).
106 Troubleshooting
My music cuts out or my headphones won't stay connected
When using a Forerunner music watch connected to Bluetooth headphones, the signal is strongest when there
is a direct line of sight between the watch and the antenna on the headphones.
• If the signal passes through your body, you may experience signal loss or your headphones may become
disconnected.
• If you wear your Forerunner music watch on your left wrist, you should make sure the headphone's Bluetooth
antenna is on your left ear.
• Since headphones vary by model, you can try wearing the watch on your other wrist.
• If you are using metal or leather watch bands, you can switch to silicone watch bands to improve signal
strength.
Appendix
Data Fields
NOTE: Not all data fields are available for all activity types. Some data fields require compatible accessories to
display data. Some data fields appear in more than one category on the watch.
TIP: You can also customize the data fields from the watch settings in the Garmin Connect app.
Cadence Fields
Name Description
Average Cadence Cycling. The average cadence for the current activity.
Average Cadence Running. The average cadence for the current activity.
Cadence
Cycling. The number of revolutions of the crank arm. Your device must be connected to a
cadence accessory for this data to appear.
Cadence Running. The steps per minute (right and left).
Lap Cadence Cycling. The average cadence for the current lap.
Lap Cadence Running. The average cadence for the current lap.
Last Lap Cadence Cycling. The average cadence for the last completed lap.
Last Lap Cadence Running. The average cadence for the last completed lap.
Charts
Name Description
Barometer Chart A chart showing the barometric pressure over time.
Elevation Chart A chart showing the elevation over time.
Heart Rate Chart A chart showing your heart rate throughout the activity.
Pace Chart A chart showing your pace throughout the activity.
Power Chart A chart showing your power throughout the activity.
Speed Chart A chart showing your speed throughout the activity.
Appendix 107
Compass Fields
Name Description
Compass Heading The direction you are moving based on the compass.
GPS Heading The direction you are moving based on GPS.
Heading The direction you are moving.
Distance Fields
Name Description
Distance The distance traveled for the current track or activity.
Interval Distance The distance traveled for the current interval.
Lap Distance The distance traveled for the current lap.
Last Lap Distance The distance traveled for the last completed lap.
Last Move Dist. The distance traveled for the last completed move.
Move Distance The distance traveled for the current move.
Nautical Distance The distance traveled in nautical meters or nautical feet.
Elevation Fields
Name Description
Average Ascent The average vertical distance of ascent since the last reset.
Average Descent The average vertical distance of descent since the last reset.
Elevation The altitude of your current location above or below sea level.
Glide Ratio The ratio of horizontal distance traveled to the change in vertical distance.
GPS Elevation The altitude of your current location using GPS.
Grade
The calculation of rise (elevation) over run (distance). For example, if for every 3m
(10ft.) you climb you travel 60m (200ft.), the grade is 5%.
Lap Ascent The vertical distance of ascent for the current lap.
Lap Descent The vertical distance of descent for the current lap.
Last Lap Ascent The vertical distance of ascent for the last completed lap.
Last Lap Descent The vertical distance of descent for the last completed lap.
Maximum Ascent The maximum rate of ascent in feet per minute or meters per minute since the last reset.
Maximum Descent
The maximum rate of descent in meters per minute or feet per minute since the last
reset.
Maximum Elevation The highest elevation reached since the last reset.
Minimum Elevation The lowest elevation reached since the last reset.
Total Ascent The total elevation distance ascended since the last reset.
Total Descent The total elevation distance descended since the last reset.
108 Appendix
Floors Fields
Name Description
Floors Climbed The total number of floors climbed up for the day.
Floors Descended The total number of floors climbed down for the day.
Floors per Minute The number of floors climbed up per minute.
Graphical
Name Description
Cadence Gauge Running. A color gauge showing your current cadence range.
GCT Balance Gauge
A color gauge showing the left/right balance of ground contact time while
running.
Ground Contact Time
Gauge
A color gauge showing the amount of time in each step that you spend on the
ground while running, measured in milliseconds.
Heart Rate Gauge A color gauge showing your current heart rate zone.
PacePro Gauge Running. Your current split pace and your target split pace.
Power Gauge A color gauge showing your current power zone.
Total Ascent/Descent
Gauge
The total elevation distances ascended and descended during the activity or since
the last reset.
Training Effect Gauge The impact of the current activity on your aerobic and anaerobic fitness levels.
Vertical Oscillation Gauge A color gauge showing the amount of bounce while you are running.
Vertical Ratio Gauge A color gauge showing the ratio of vertical oscillation to stride length.
Appendix 109
Heart Rate Fields
Name Description
% Heart Rate Reserve
The percentage of heart rate reserve (maximum heart rate minus resting heart
rate).
Aerobic Training Effect The impact of the current activity on your aerobic fitness level.
Anaerobic Training Effect The impact of the current activity on your anaerobic fitness level.
Average % Heart Rate
Reserve
The average percentage of heart rate reserve (maximum heart rate minus
resting heart rate) for the current activity.
Average Heart Rate The average heart rate for the current activity.
Average Heart Rate %Max. The average percentage of maximum heart rate for the current activity.
Heart Rate
Your heart rate in beats per minute (bpm). Your device must have wrist-based
heart rate or be connected to a compatible heart rate monitor.
Heart Rate %Max. The percentage of maximum heart rate.
Heart Rate Zone
The current range of your heart rate (1 to 5). The default zones are based on
your user profile and maximum heart rate (220 minus your age).
Interval Average %HRR
The average percentage of heart rate reserve (maximum heart rate minus
resting heart rate) for the current swim interval.
Interval Average %Max. The average percentage of maximum heart rate for the current swim interval.
Interval Average Heart Rate The average heart rate for the current swim interval.
Interval Maximum %HRR
The maximum percentage of heart rate reserve (maximum heart rate minus
resting heart rate) for the current swim interval.
Interval Maximum %Max. The maximum percentage of maximum heart rate for the current swim interval.
Interval Maximum Heart
Rate
The maximum heart rate for the current swim interval.
Lap % Heart Rate Reserve
The average percentage of heart rate reserve (maximum heart rate minus
resting heart rate) for the current lap.
Lap Heart Rate The average heart rate for the current lap.
Lap Heart Rate %Max. The average percentage of maximum heart rate for the current lap.
Last Lap %HRR
The average percentage of heart rate reserve (maximum heart rate minus
resting heart rate) for the last completed lap.
Last Lap Heart Rate The average heart rate for the last completed lap.
Last Lap Heart Rate %Max. The average percentage of maximum heart rate for the last completed lap.
Last Move %HRR
The average percentage of heart rate reserve (maximum heart rate minus
resting heart rate) for the last completed move.
Last Move HR The average heart rate for the last completed move.
L. Move HR %Max. The average percentage of maximum heart rate for the last completed move.
Move %HRR
The average percentage of heart rate reserve (maximum heart rate minus
resting heart rate) for the current move.
110 Appendix
Name Description
Move HR The average heart rate for the current move.
Move HR %Max. The average percentage of maximum heart rate for the current move.
Time in Zone The time elapsed in each heart rate zone.
Lengths Fields
Name Description
Interval Lengths The number of pool lengths completed during the current interval.
Lengths The number of pool lengths completed during the current activity.
Other Fields
Name Description
Active Calories The calories burned during the activity.
Ambient Pressure The uncalibrated environmental pressure.
Barometric Pressure The current calibrated environmental pressure.
Battery Level The remaining battery power.
eBike Battery The remaining battery power of an ebike.
eBike Range The estimated remaining distance the ebike can provide assistance.
GPS The strength of the GPS satellite signal.
Laps The number of laps completed for the current activity.
Last Round Reps The number of repetitions in the last round of the activity.
Load
The training load for the current activity. Training load is the amount of excess post-
exercise oxygen consumption (EPOC), which indicates the strenuousness of your
workout.
Moves The total number of moves completed during the current activity.
Performance Condition The performance condition score is a real-time assessment of your ability to perform.
Reps During a gym activity, the number of repetitions in a workout set.
Respiration Rate Your respiration rate in breaths per minute (brpm).
Rounds The number of exercise groups performed in an activity, such as jump rope.
Runs The number of runs for the activity.
Steps The number of steps taken during the current activity.
Stress Your current stress level.
Sunrise The time of sunrise based on your GPS position.
Sunset The time of sunset based on your GPS position.
Time of Day
The time of day based on your current location and time settings (format, time zone,
daylight saving time).
Appendix 111
Name Description
Time of Day (Seconds) The time of day including seconds.
Total Calories The amount of total calories burned for the day.
Pace Fields
Name Description
500m Pace The current rowing pace per 500 meters.
Average 500m Pace The average rowing pace per 500meters for the current activity.
Average Pace The average pace for the current activity.
Grade Adjusted Pace The average pace adjusted by the steepness of the terrain.
Interval Pace The average pace for the current interval.
Lap 500m Pace The average rowing pace per 500meters for the current lap.
Lap Pace The average pace for the current lap.
Last Lap 500m Pace The average rowing pace per 500meters for the last lap.
Last Lap Pace The average pace for the last completed lap.
Last Length Pace The average pace for your last completed pool length.
Last Move Pace The average pace for the last completed move.
Move Pace The average pace for the current move.
Pace The current pace.
PacePro Fields
Name Description
Next Split Distance Running. The total distance of the next split.
Next Split Target Pace Running. The target pace for the next split.
Split Distance Running. The total distance of the current split.
Split Distance Remaining Running. The remaining distance of the current split.
Split Pace Running. The pace for the current split.
Split Target Pace Running. The target pace for the current split.
112 Appendix
Power Fields
Name Description
3s Power The 3-second moving average of power output.
30s Power The 30-second moving average of power output.
Average Power The average power output for the current activity.
Lap Power The average power output for the current lap.
Last Lap Power The average power output for the last completed lap.
Maximum Power The top power output for the current activity.
Power The current power output in watts.
Power Zone The current range of power output based on your FTP or custom settings.
Work The accumulated work performed (power output) in kilojoules.
Rest Fields
Name Description
Repeat On The timer for the last interval plus the current rest (pool swimming).
Rest Timer The timer for the current rest (pool swimming).
Run Dynamics
Name Description
Average GCT Balance The average ground contact time balance for the current session.
Average Ground Contact
Time
The average amount of ground contact time for the current activity.
Average Stride Length The average stride length for the current session.
Average Vertical Oscilla
tion
The average amount of vertical oscillation for the current activity.
Average Vertical Ratio The average ratio of vertical oscillation to stride length for the current session.
GCT Balance The left/right balance of ground contact time while running.
Ground Contact Time
The amount of time in each step that you spend on the ground while running,
measured in milliseconds. Ground contact time is not calculated while walking.
Lap GCT Balance The average ground contact time balance for the current lap.
Lap Ground Contact Time The average amount of ground contact time for the current lap.
Lap Stride Length The average stride length for the current lap.
Lap Vertical Oscillation The average amount of vertical oscillation for the current lap.
Lap Vertical Ratio The average ratio of vertical oscillation to stride length for the current lap.
Stride Length The length of your stride from one footfall to the next, measured in meters.
Vertical Oscillation
The amount of bounce while you are running. The vertical motion of your torso,
measured in centimeters for each step.
Appendix 113
Name Description
Vertical Ratio The ratio of vertical oscillation to stride length.
Speed Fields
Name Description
Average Moving Speed The average speed when moving for the current activity.
Average Overall Speed
The average speed for the current activity, including both moving and stopped
speeds.
Average Speed The average speed for the current activity.
Average Nautical Speed The average speed in knots for the current activity.
Lap Speed The average speed for the current lap.
Last Lap Speed The average speed for the last completed lap.
Last Move Speed The average speed for the last completed move.
Maximum Speed The top speed for the current activity.
Maximum Nautical Speed The maximum speed in knots for the current activity.
Move Speed The average speed for the current move.
Nautical Speed The current speed in knots.
Speed The current rate of travel.
Speed Chart A chart showing your current speed.
Vertical Speed The rate of ascent or descent over time.
114 Appendix
Stroke Fields
Name Description
Average Distance Per Stroke Swimming. The average distance traveled per stroke during the current activity.
Average Distance Per Stroke
Paddle sports. The average distance traveled per stroke during the current
activity.
Average Stroke Rate The average number of strokes per minute (spm) during the current activity.
Average Strokes Per Length The average number of strokes per pool length during the current activity.
Distance Per Stroke Paddle sports. The distance traveled per stroke.
Interval Stroke Rate The average number of strokes per minute (spm) during the current interval.
Interval Strokes Per Length The average number of strokes per pool length during the current interval.
Interval Stroke Type The current stroke type for the interval.
Lap Distance Per Stroke Swimming. The average distance traveled per stroke during the current lap.
Lap Distance Per Stroke Paddle sports. The average distance traveled per stroke during the current lap.
Lap Stroke Rate
Swimming. The average number of strokes per minute (spm) during the current
lap.
Lap Stroke Rate
Paddle sports. The average number of strokes per minute (spm) during the
current lap.
Lap Strokes Swimming. The total number of strokes for the current lap.
Lap Strokes Paddle sports. The total number of strokes for the current lap.
Last Lap Distance Per Stroke
Swimming. The average distance traveled per stroke during the last completed
lap.
Last Lap Distance Per Stroke
Paddle sports. The average distance traveled per stroke during the last
completed lap.
Last Lap Stroke Rate
Swimming. The average number of strokes per minute (spm) during the last
completed lap.
Last Lap Stroke Rate
Paddle sports. The average number of strokes per minute (spm) during the last
completed lap.
Last Lap Strokes Swimming. The total number of strokes for the last completed lap.
Last Lap Strokes Paddle sports. The total number of strokes for the last completed lap.
Last Length Stroke Rate
The average number strokes per minute (spm) during the last completed pool
length.
Last Length Strokes The total number of strokes for the last completed pool length.
Last Length Stroke Type The stroke type used during the last completed pool length.
Stroke Rate Swimming. The number of strokes per minute (spm).
Stroke Rate Paddle sports. The number of strokes per minute (spm).
Strokes Swimming. The total number of strokes for the current activity.
Strokes Paddle sports. The total number of strokes for the current activity.
Appendix 115
Swolf Fields
Name Description
Average Swolf
The average swolf score for the current activity. Your swolf score is the sum of the time for
one length plus the number of strokes for that length (Swim Terminology, page10). In open
water swimming, 25 meters is used to calculate your swolf score.
Interval Swolf The average swolf score for the current interval.
Lap Swolf The swolf score for the current lap.
Last Lap Swolf The swolf score for the last completed lap.
Last Length Swolf The swolf score for the last completed pool length.
Temperature Fields
Name Description
24-Hour Maximum
The maximum temperature recorded in the last 24hours from a compatible temperature
sensor.
24-Hour Minimum
The minimum temperature recorded in the last 24hours from a compatible temperature
sensor.
Temperature
The temperature of the air. Your body temperature affects the temperature sensor. You
can pair a tempe sensor with your device to provide a consistent source of accurate
temperature data.
Timer Fields
Name Description
Active Time The total time of active movement for the current activity.
Average Lap Time The average lap time for the current activity.
Average Move Time The average move time for the current activity.
Average Pose Time The average pose time for the current activity.
Elapsed Time
The total time recorded. For example, if you start the activity timer and run for 10
minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes,
your elapsed time is 35 minutes.
Estimated Finish Time The estimated finish time of the current activity.
Interval Time The stopwatch time for the current interval.
Lap Time The stopwatch time for the current lap.
Last Lap Time The stopwatch time for the last completed lap.
Last Move Time The stopwatch time for the last completed move.
Last Pose Time The stopwatch time for the last completed pose.
Move Time The stopwatch time for the current move.
Moving Time The total time moving for the current activity.
Multisport Time The total time for all sports in a multisport activity, including transitions.
116 Appendix
Name Description
Overall Ahead/Behind The overall time ahead or behind of the target pace.
Pose Time The stopwatch time for the current pose.
Set Timer During a strength training activity, the amount of time spent in the current workout set.
Stopped Time The total time stopped for the current activity.
Swim Time The swimming time for the current activity, not including rest time.
Timer The current time of the activity timer.
Workout Fields
Name Description
Reps to Go During a workout, the remaining repetitions.
Step Duration The time or distance remaining for the workout step.
Step Pace The current pace during the workout step.
Step Speed The current speed during the workout step.
Step Time The time elapsed for the workout step.
VO2 Max. Standard Ratings
These tables include standardized classifications for VO2 max. estimates by age and sex.
Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79
Superior 95 55.4 54 52.5 48.9 45.7 42.1
Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7
Good 60 45.4 44 42.4 39.2 35.5 32.3
Fair 40 41.7 40.5 38.5 35.6 32.3 29.4
Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4
Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79
Superior 95 49.6 47.4 45.3 41.1 37.8 36.7
Excellent 80 43.9 42.4 39.7 36.7 33 30.9
Good 60 39.5 37.8 36.3 33 30 28.1
Fair 40 36.1 34.4 33 30.1 27.5 25.9
Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
Appendix 117
FTP Ratings
These tables include classifications for functional threshold power (FTP) estimates by sex.
Males Watts per Kilogram (W/kg)
Superior 5.05 and greater
Excellent From 3.93 to 5.04
Good From 2.79 to 3.92
Fair From 2.23 to 2.78
Untrained Less than 2.23
Females Watts per Kilogram (W/kg)
Superior 4.30 and greater
Excellent From 3.33 to 4.29
Good From 2.36 to 3.32
Fair From 1.90 to 2.35
Untrained Less than 1.90
FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power
Meter (Boulder, CO: VeloPress, 2010).
Wheel Size and Circumference
Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel
circumference in the speed sensor settings.
The tire size is marked on both sides of the tire. You can measure the circumference of your wheel or use one of
the calculators available on the internet.
support.garmin.com
GUID-676967A0-1B23-4384-9BC9-76F3D643F1C8 v12June 2025
