Forerunner 255S manual
Garmin Forerunner 255Smanual

User manual for the Garmin Forerunner 255S in English. This PDF manual has 120 pages.

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FORERUNNER® 255SERIES Owner’sManual
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© 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 ® , 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 Index™ , Garmin Move IQ™ , Garmin Pay™ , Health Snapshot™ , HRM-Dual™ , HRM-Run™ , HRM-Pro™ , HRM-Swim™ , HRM-Tri™ , Rally™ , tempe™ , TrueUp™ , 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. 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
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Table of Contents Introduction......................................1 Setting Up Your Watch............................ 1 Overview.................................................. 1 GPS Status and Status Icons................. 2 Using the Watch...................................... 2 Activities and Apps...........................3 Starting an Activity.................................. 3 Tips for Recording Activities.............. 3 Stopping an Activity................................ 3 Evaluating an Activity.............................. 4 Outdoor Activities....................................4 Going for a Run.................................... 5 Going for a Track Run......................... 6 Tips for Recording a Track Run...... 6 Recording an Ultra Run Activity.......... 6 Triathlon Training................................ 7 Creating a Multisport Activity............. 7 Using an eBike..................................... 7 Viewing Your Ski Runs........................ 7 Swimming................................................ 7 Swimming in Open Water................... 8 Going for a Pool Swim........................ 8 Tips for Swimming Activities..............8 Swim Terminology...............................9 Stroke Types........................................ 9 Auto Rest and Manual Rest................ 9 Training with the Drill Log................... 9 Indoor Activities.................................... 10 Going for a Virtual Run...................... 10 Calibrating the Treadmill Distance...10 Health Snapshot™............................. 10 Recording a Strength Training Activity............................................... 11 Tips for Recording Strength Training Activities.........................................11 Recording a HIIT Activity.................. 12 HIIT Timers.................................... 12 Using an ANT+® Indoor Trainer....... 12 Customizing Activities and Apps......... 12 Adding or Removing a Favorite Activity............................................... 13 Changing the Order of an Activity in the Apps List...................................... 13 Creating a Custom Activity............... 13 Appearance.................................... 13 Watch Face Settings............................. 13 Customizing the Watch Face............14 Glances.................................................. 15 Viewing the Glance Loop.................. 16 Customizing the Glance Loop.......... 17 Body Battery...................................... 17 Viewing the Body Battery Glance............................................ 18 Tips for Improved Body Battery Data................................................ 18 Viewing the Heart Rate Glance.........19 Viewing the Weather Glance.............19 Menstrual Cycle Tracking................. 19 Using the Stress Level Glance.......... 19 Performance Measurements............20 About VO2 Max. Estimates........... 21 Viewing Your Predicted Race Times..............................................22 Heart Rate Variability Status.........23 Performance Condition................. 23 Getting Your FTP Estimate........... 24 Lactate Threshold......................... 25 Syncing Activities and Performance Measurements...............................26 Turning Off Performance Notifications.................................. 26 Training Status.................................. 27 Training Status Levels...................28 Acute Load..................................... 28 Recovery Time............................... 30 Pausing and Resuming Your Training Status.............................. 31 Controls................................................. 32 Viewing the Controls Menu.............. 33 Customizing the Controls Menu.......34 Garmin Pay........................................ 34 Setting Up Your Garmin Pay Wallet............................................. 34 Paying for a Purchase Using Your Watch............................................. 34 Adding a Card to Your Garmin Pay Wallet............................................. 35 Changing Your Garmin Pay Passcode....................................... 35 Morning Report..................................... 35 Customizing Your Morning Report... 35 Table of Contents i
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Training..........................................36 Training for a Race Event..................... 36 Race Calendar and Primary Race..... 36 Activity Tracking....................................36 Auto Goal........................................... 37 Using the Move Alert......................... 37 Turning on the Move Alert............ 37 Sleep Tracking................................... 37 Using Automated Sleep Tracking......................................... 37 Using Do Not Disturb Mode.......... 38 Intensity Minutes............................... 38 Earning Intensity Minutes............. 38 Garmin Move IQ™.............................. 38 Activity Tracking Settings................. 38 Turning Off Activity Tracking........ 38 Workouts............................................... 39 Following a Workout From Garmin Connect.............................................. 39 Creating a Custom Workout on Garmin Connect.............................................. 39 Sending a Custom Workout to Your Watch............................................. 39 Starting a Workout............................ 40 Following a Daily Suggested Workout..............................................40 Turning Daily Suggested Workout Prompts On and Off...................... 40 Following a Pool Swim Workout...... 41 Recording a Critical Swim Speed Test.................................................41 Editing Your Critical Swim Speed Result............................................. 41 Workout Execution Score................. 41 About the Training Calendar.............42 Using Garmin Connect Training Plans...............................................42 Adaptive Training Plans................ 42 Interval Workouts.................................. 42 Customizing an Interval Workout..... 43 Starting an Interval Workout............. 43 Stopping an Interval Workout........... 43 PacePro Training...................................43 Downloading a PacePro Plan from Garmin Connect.................................44 Starting a PacePro Plan.................... 45 Stopping a PacePro Plan.................. 45 Creating a PacePro Plan on Your Watch................................................. 46 Using Virtual Partner®.......................... 46 Setting a Training Target...................... 47 Cancelling a Training Target.............47 Racing a Previous Activity.................... 47 Using the Metronome........................... 48 Enabling Self Evaluation....................... 48 Extended Display Mode........................ 48 History........................................... 48 Using History......................................... 49 Multisport History................................. 49 Personal Records.................................. 49 Viewing Your Personal Records....... 49 Restoring a Personal Record............ 50 Clearing Personal Records............... 50 Viewing Data Totals.............................. 50 Viewing Your Time in Each Heart Rate Zone....................................................... 50 Deleting History..................................... 50 Data Management................................ 50 Deleting Files..................................... 51 Heart Rate Features........................51 Wrist-based Heart Rate.........................51 Tips for Erratic Heart Rate Data....... 51 Turning Off the Wrist-based Heart Rate Monitor...................................... 52 Heart Rate While Swimming.................52 Setting an Abnormal Heart Rate Alert........................................................52 Broadcasting Heart Rate Data..............52 Pulse Oximeter...................................... 53 Getting Pulse Oximeter Readings.... 54 Turning On Pulse Oximeter Sleep Tracking............................................. 54 Turning On All-Day Mode.................. 54 Tips for Erratic Pulse Oximeter Data.................................................... 54 Navigation...................................... 54 Courses..................................................55 Following a Course on Your Device.................................................55 Creating a Course on Garmin Connect.............................................. 55 ii Table of Contents
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Sending a Course to Your Device............................................. 55 Viewing or Editing Course Details.... 56 Saving Your Location............................ 56 Viewing and Editing Your Saved Locations........................................... 56 Navigating to a Destination.................. 56 Navigating to Your Starting Point During an Activity.............................................. 57 Stopping Navigation............................. 57 Map........................................................ 57 Adding a Map to an Activity..............57 Panning and Zooming the Map........ 58 Map Settings......................................58 Compass................................................58 Altimeter and Barometer...................... 58 Sensors and Accessories............... 58 Wireless Sensors...................................59 Pairing Your Wireless Sensors............. 60 Running Power...................................... 60 Running Dynamics................................ 60 Training with Running Dynamics......61 Color Gauges and Running Dynamics Data.................................................... 62 Ground Contact Time Balance Data................................................ 62 Vertical Oscillation and Vertical Ratio Data...................................... 63 Tips for Missing Running Dynamics Data.................................................... 63 Chest Heart Rate While Swimming...... 63 Using an Optional Bike Speed or Cadence Sensor.................................... 63 Training with Power Meters................. 64 Situational Awareness.......................... 64 tempe..................................................... 64 VIRB Remote......................................... 64 Controlling a VIRB Action Camera... 64 Controlling a VIRB Action Camera During an Activity.............................. 65 User Profile.................................... 65 Setting Up Your User Profile................. 65 Viewing Your Fitness Age................. 65 About Heart Rate Zones....................... 65 Fitness Goals..................................... 66 Setting Your Heart Rate Zones......... 66 Letting the Watch Set Your Heart Rate Zones................................................. 66 Heart Rate Zone Calculations...........67 Setting Your Power Zones.................... 67 Detecting Performance Measurements Automatically........................................ 67 Music............................................. 68 Downloading Personal Audio Content.................................................. 68 Connecting to a Third-Party Provider...68 Downloading Audio Content from a Third-Party Provider.......................... 68 Disconnecting from a Third-Party Provider.............................................. 69 Connecting Bluetooth Headphones..... 69 Listening to Music.................................69 Music Playback Controls.................. 70 Controlling Music Playback on a Connected Phone.............................. 70 Changing the Audio Mode................ 70 Connectivity................................... 71 Phone Connectivity Features............... 71 Pairing Your Phone............................71 Enabling Bluetooth Notifications..... 71 Viewing Notifications.................... 71 Receiving an Incoming Phone Call..................................................72 Replying to a Text Message..........72 Managing Notifications.................72 Turning Off the Bluetooth Phone Connection.........................................72 Turning On and Off Smartphone Connection Alerts..............................72 Playing Audio Prompts During an Activity............................................... 73 Wi‑Fi Connectivity Features.................. 73 Connecting to a Wi‑Fi Network......... 73 Phone Apps and Computer Applications...........................................73 Garmin Connect.................................74 Using the Garmin Connect App.... 74 Using Garmin Connect on Your Computer....................................... 75 Manually Syncing Data with Garmin Connect.......................................... 75 Connect IQ Features......................... 75 Table of Contents iii
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Downloading Connect IQ Features......................................... 75 Downloading Connect IQ Features Using Your Computer.................... 76 Safety and Tracking Features......... 76 Adding Emergency Contacts................ 76 Adding Contacts....................................76 Turning Incident Detection On and Off.......................................................... 77 Requesting Assistance......................... 77 Live Event Sharing.................................77 Turning On Live Event Sharing......... 77 Clocks............................................ 78 Setting an Alarm....................................78 Deleting an Alarm..................................78 Using the Stopwatch............................. 79 Starting the Countdown Timer............. 79 Syncing the Time with GPS.................. 80 Setting the Time Manually.................... 80 Customizing Your Device................80 Activities and App Settings.................. 80 Customizing the Data Screens......... 81 Adding a Map to an Activity..............82 Activity Alerts.....................................82 Setting an Alert.............................. 83 Enabling Auto Climb..........................83 GPS Settings...................................... 84 Sensors Settings................................... 84 Compass Settings............................. 84 Calibrating the Compass Manually......................................... 84 Setting the North Reference......... 84 Altimeter Settings..............................85 Calibrating the Barometric Altimeter.........................................85 Barometer Settings........................... 85 Calibrating the Barometer............. 85 Map Settings......................................... 85 Navigation Settings...............................86 Customizing Navigation Data Screens.............................................. 86 Setting Up a Heading Bug................. 86 Setting Navigation Alerts.................. 86 Power Manager Settings...................... 86 System Settings.................................... 87 Time Settings.................................... 87 Setting Time Alerts........................ 87 Changing the Screen Settings.......... 88 Changing the Units of Measure........ 88 Device Information......................... 88 Viewing Device Information................. 88 Viewing E-label Regulatory and Compliance Information................... 88 Charging the Watch.............................. 89 Tips for Charging the Watch.............89 Wearing the Watch................................ 90 Device Care............................................90 Cleaning the Watch........................... 90 Changing the Bands.............................. 91 Specifications........................................91 Battery Life Information.................... 92 Troubleshooting............................. 92 Product Updates................................... 92 Setting Up Garmin Express............... 92 Getting More Information..................... 92 Activity Tracking....................................92 My daily step count does not appear................................................ 92 My step count does not seem accurate............................................. 93 The step counts on my device and my Garmin Connect account don't match................................................. 93 The floors climbed amount does not seem accurate................................... 93 My intensity minutes are flashing.... 93 Acquiring Satellite Signals....................93 Improving GPS Satellite Reception.. 93 Restarting the Watch............................ 94 Resetting All Default Settings...............94 Maximizing Battery Life........................ 94 My Device is in the Wrong Language...95 Is my phone compatible with my watch?....................................................95 My phone will not connect to the watch..................................................... 95 The temperature reading is not accurate................................................. 95 How can I manually pair ANT+ sensors?................................................ 95 iv Table of Contents
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Can I use my Bluetooth sensor with my watch?....................................................96 My headphones will not connect to the watch..................................................... 96 My music cuts out or my headphones won't stay connected............................ 96 Appendix........................................ 97 Data Fields............................................. 97 VO2 Max. Standard Ratings............... 106 FTP Ratings......................................... 107 Wheel Size and Circumference.......... 108 Index............................................ 110 Table of Contents v
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Introduction WARNING See the Important Safety and Product Information guide in the product box for product warnings and other important information. Always consult your physician before you begin or modify any exercise program. Setting Up Your Watch To take full advantage of the Forerunner features, complete these tasks. • Pair the Forerunner watch with your phone using the Garmin Connect™ app (Pairing Your Phone, page 71). • Set up Wi‑Fi ® networks (Connecting to a Wi‑Fi Network, page 73). • Set up safety features (Safety and Tracking Features, page 76). • Set up music (Music, page 68). • Set up your Garmin Pay™ wallet (Setting Up Your Garmin Pay Wallet, page 34). 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, page 68). Introduction 1
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BACK • Press to return to the previous screen. • Press to record a lap, rest, or transition during an activity. START · STOP • Press to start and stop the activity timer. • Press to choose an option or to acknowledge a message. GPS Status and Status Icons For outdoor activities, the status ring 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) Heart rate status Running Dynamics Pod status Speed and cadence sensor status Bike lights status Bike radar status Extended display mode status Power meter status tempe™ sensor status VIRB ® camera status Using the Watch • Hold LIGHT to view the controls menu (Controls, page 32). • From the watch face, press UP or DOWN to scroll through the glance loop (Glances, page 15). • From the watch face, press START to start an activity or open an app (Activities and Apps, page 3). • Hold UP to customize the watch face (Customizing the Watch Face, page 14), adjust settings (System Settings, page 87), pair wireless sensors (Pairing Your Wireless Sensors, page 60), and more. 2 Introduction
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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, page 13). When you finish your activities, you can save and share them with the Garmin Connect community. You can also add Connect IQ™ activities and apps to your watch using the Connect IQ app (Connect IQ Features, page 75). For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy. Starting an Activity When you start an activity, GPS turns on automatically (if required). 1 Press START. 2 Select an option: • Select an activity from your favorites. • Select , and select an activity from the extended activity list. 3 If the activity requires GPS signals, go outside to an area with a clear view of the sky, and wait until the watch is ready. The watch is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to your wireless sensors (if required). 4 Press START to start the activity timer. The watch records activity data only while the activity timer is running. Tips for Recording Activities • Charge the watch before starting an activity (Charging the Watch, page 89). • Press BACK to record laps, start a new set or pose, or advance to the next workout step. • Press UP or DOWN to view additional data screens. Stopping an Activity 1 Press STOP. 2 Select an option: • To resume your activity, select Resume. • To save the activity and view the details, select Save, press START, and select an option. NOTE: After you save the activity, you can enter self-evaluation data (Evaluating an Activity, page 4). • To suspend your activity and resume it at a later time, select Resume Later. • To mark a lap, select Lap. • To navigate back to the starting point of your activity along the path you traveled, select Back to Start > TracBack. NOTE: This feature is available only for activities that use GPS. • To navigate back to the starting point of your activity by the most direct path, select Back to Start > Straight Line. NOTE: This feature is available only for activities that use GPS. • To measure the difference between your heart rate at the end of the activity and your heart rate two minutes later, select Recovery Heart Rate, and wait while the timer counts down. • To discard the activity, select Discard. NOTE: After stopping the activity, the watch saves it automatically after 30 minutes. Activities and Apps 3
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Evaluating an Activity Before you can evaluate an activity, you must enable the self-evaluation setting on your Forerunner watch (Enabling Self Evaluation, page 48). NOTE: This feature is not available for all activities. 1 After you complete an activity, select Save (Stopping an Activity, page 3). 2 Select a number that corresponds with your perceived effort. NOTE: You can select to skip the self evaluation. 3 Select how you felt during the activity. You can view evaluations in the Garmin Connect app. Outdoor Activities The Forerunner device comes preloaded with outdoor activities, such as running and cycling. GPS is turned on for outdoor activities. You can add new activities based on default activities, such as walking or rowing. You can also add custom activities to your device (Creating a Custom Activity, page 13). 4 Activities and Apps
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Going for a Run The first fitness activity you record on your watch can be a run, ride, or any outdoor activity. You may need to charge the watch before starting the activity (Charging the Watch, page 89). The device 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: On a Forerunner music watch, hold DOWN while in an activity to open the music controls (Music Playback Controls, page 70). 5 After you complete your run, press STOP. 6 Select an option: • Select Resume to restart the activity timer. • Select Save to save the run and reset the activity timer. You can select the run to view a summary. NOTE: For more run options, see Stopping an Activity, page 3. Activities and Apps 5
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Going for a Track Run Before you go for a track run, make sure you are running on a standard-shape, 400 m track. You can use the track run activity to record your outdoor track data, including distance in meters and lap splits. 1 Stand on the outdoor track. 2 From the watch face, press START. 3 Select Track Run. 4 Wait while the watch locates satellites. 5 If you are running in lane 1, skip to step 11. 6 Press UP. 7 Select the activity settings. 8 Select Lane Number. 9 Select a lane number. 10 Press BACK twice to return to the activity timer. 11 Press START. 12 Run around the track. After you run 3 laps, your watch records the track dimensions and calibrates your track distance. 13 After you complete your activity, press STOP, and select Save. Tips for Recording a Track Run • Wait until the GPS status indicator turns green before starting a track run. • During your first run on an unfamiliar track, run for a minimum of 3 laps to calibrate your track distance. You should run slightly past your starting point to complete the lap. • Run each lap in the same lane. NOTE: The default Auto Lap ® distance is 1600 m, or 4 laps around the track. • If you are running in a lane other than lane 1, set the lane number in the activity settings. Recording an Ultra Run Activity 1 Press START. 2 Select Ultra Run. 3 Press START to start the activity timer. 4 Start running. 5 Press BACK to record a lap and start the rest timer. NOTE: You can configure the Lap Key setting to record a lap and start the rest timer, start the rest timer only, or record a lap only (Activities and Apps, page 3). 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. 6 Activities and Apps
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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. 4 Press BACK at the beginning and end of each transition. 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. Using an eBike Before you can use a compatible eBike, such as a Shimano STEPS™ eBike, you must pair it with your Forerunner device (Pairing Your Wireless Sensors, page 60). 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 based on your movement. The activity timer pauses when you stop moving downhill and when you are on a chairlift. The activity timer remains paused during the chairlift ride. You can start moving downhill to restart the activity timer. You can view run details from the paused screen or while the activity timer is running. 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. 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 the HRM-Pro™ , HRM-Swim™ , and HRM-Tri™ accessories (Chest Heart Rate While Swimming, page 63). If both wrist- based heart rate and chest heart rate data are available, your watch uses the chest heart rate data. Activities and Apps 7
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Swimming in Open Water You can record swim data including distance, pace, and stroke rate. You can add data screens to the default open water swimming activity (Customizing the Data Screens, page 81). 1 Press START. 2 Select Open Water. 3 Go outside and wait while the device 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. Going for a Pool Swim 1 Press START. 2 Select Pool Swim. 3 Select your pool size, or enter a custom size. 4 Press START. The device records swim data only while the activity timer is running. 5 Start your activity. The device automatically records swim intervals and lengths. 6 Press UP or DOWN to view additional data pages (optional). 7 When resting, press BACK to pause the activity timer. 8 Press BACK to restart the activity timer. 9 After you complete your activity, press STOP, and select Save. Tips for Swimming Activities • Press BACK to record an interval during open water swimming. • Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a custom size. The watch measures and records distance by completed pool lengths. The pool size must be correct to display accurate distance. The next time you start a pool swimming activity, the watch uses this pool size. You can hold UP, select the activity settings, and select Pool Size to change the size. • For accurate results, swim the entire pool length, and use one stroke type for the entire length. Pause the activity timer when resting. • Press BACK to record a rest during pool swimming (Auto Rest and Manual Rest, page 9). The device automatically records swim intervals and lengths for pool swimming. • To help the device count your lengths, use a strong push off the wall and glide before your first stroke. • When doing drills, you must either pause the activity timer or use the drill logging feature (Training with the Drill Log, page 9). 8 Activities and Apps
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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. 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, page 81). Free Freestyle Back Backstroke Breast Breaststroke Fly Butterfly Mixed More than one stroke type in an interval Drill Used with drill logging (Training with the Drill Log, page 9) 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 Apps, page 3). 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. Activities and Apps 9
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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. 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 1.5 km (1 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill distance on each treadmill or after each run. 1 Start a treadmill activity (Starting an Activity, page 3). 2 Run on the treadmill until your watch records at least 1.5 km (1 mi.). 3 After you finish the activity, press STOP to stop the activity timer. 4 Select an option: • To calibrate the treadmill distance the first time, select Save. The device prompts you to complete the treadmill calibration. • To manually calibrate the treadmill distance after the first-time calibration, select Calibrate & Save > . 5 Check the treadmill display for the distance traveled, and enter the distance on your watch. Health Snapshot™ The Health Snapshot feature is an activity on your watch that records several key health metrics while you hold still for two minutes. It provides a glimpse of your overall cardiovascular status. The watch records metrics such as your average heart rate, stress level, and respiration rate. 10 Activities and Apps
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Recording a Strength Training Activity You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move. You can create and find strength workouts using Garmin Connect 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 to start the set timer. 6 Start your first set. The device counts your reps. Your rep count appears when you complete at least four reps. TIP: The device can only count reps of a single move for each set. When you want to change moves, you should finish the set and start a new one. 7 Press BACK to finish the set. The watch displays the total reps for the set. After several seconds, the rest timer appears. 8 If necessary, edit the number of reps. TIP: You can also add the weight used for the set. 9 When you are done resting, press BACK to start your next set. 10 Repeat for each strength training set until your activity is complete. 11 After your last set, press STOP to stop the set timer. 12 Select Stop Workout > Save. Tips for Recording Strength Training Activities • Do not look at the watch while performing reps. You should interact with the watch at the beginning and end of each set, and during rests. • Focus on your form while performing reps. • Perform bodyweight or free weight exercises. • Perform reps with a consistent, wide range of motion. Each rep is counted when the arm wearing the watch returns to the starting position. NOTE: Leg exercises may not be counted. • Turn on automatic set detection to start and stop your sets. • Save and send your strength training activity to your Garmin Connect account. You can use the tools in your Garmin Connect account to view and edit activity details. Activities and Apps 11
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Recording a HIIT Activity You can use specialized timers to record a high-intensity interval training (HIIT) activity. 1 Press START. 2 Select HIIT. 3 Select an option: • Select Free to record an open, unstructured HIIT activity. • Select HIIT Timers (HIIT Timers, page 12). • 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. Using an ANT+ ® Indoor Trainer Before you can use a compatible ANT+ indoor trainer, you must pair the trainer with your watch (Pairing Your Wireless Sensors, page 60). 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 Press UP. 4 Select Smart Trainer Options. 5 Select an option: • Select Free Ride to go for a ride. • Select Follow Course to follow a saved course (Courses, page 55). • Select Follow Workout to follow a saved workout (Workouts, page 39). • 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. Customizing Activities and Apps You can customize the activities and apps list, data screens, data fields, and other settings. 12 Activities and Apps
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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. 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. Appearance 13
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Customizing the Watch Face Before you can activate a Connect IQ watch face, you must install a watch face from the Connect IQ store (Connect IQ Features, page 75). 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. 14 Appearance
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Glances Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page 16). Some glances require a Bluetooth ® connection to a compatible phone. Some glances are not visible by default. You can add them to the glance loop manually (Customizing the Glance Loop, page 17). Name Description ABC Displays combined altimeter, barometer, and compass information. Body Battery™ With all day wear, displays your current Body Battery level and a graph of your level for the last several hours (Body Battery, page 17). Calendar Displays upcoming meetings from your phone calendar. Calories Displays your calorie information for the current day. Device usage Displays the current software version and device usage statistics. 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™ , page 10). 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. Intensity minutes Tracks your time spent participating in moderate to vigorous activities, your weekly intensity minutes goal, and progress toward your goal. Last activity Displays a brief summary of your last recorded activity. Last ride Last run Last swim Displays a brief summary of your last recorded activity and history of the specified sport. Music controls Provides music player controls for your phone or watch music. Notifications Alerts you to incoming calls, texts, social network updates, and more, based on your phone notification settings (Enabling Bluetooth Notifications, page 71). Performance Displays performance measurements that help you track and understand your training activities and race performances (Performance Measurements, page 20). Primary race Displays the race event you designate as the primary race in your Garmin Connect calendar (Race Calendar and Primary Race, page 36). Pulse oximeter Allows you to take a manual pulse oximeter reading (Getting Pulse Oximeter Readings, page 54). If you are too active for the watch to determine your pulse oximeter reading, the measurements are not recorded. Race calendar Displays your upcoming race events set in your Garmin Connect calendar (Race Calendar and Primary Race, page 36). Appearance 15
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Name Description RCT camera controls Allows you to manually take a photo, record a video clip, and customize settingsxref using varia. Respiration Your current respiration rate in breaths per minute and seven-day average. You can do a breathing activity to help you relax. Sleep Displays total sleep time, a sleep score, and sleep stage information for the previous night. Steps Tracks your daily step count, step goal, and data for previous days. Stress Displays your current stress level and a graph of your stress level. You can do a breathing activity to help you relax. If you are too active for the watch to determine your stress level, stress measurements are not recorded. 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, page 27). Weather Displays the current temperature and weather forecast. Women's health Displays your current cycle or pregnancy tracking status. You can view and log your daily symptoms. Viewing the Glance Loop Glances provide quick access to health data, activity information, built-in sensors, and more. When you pair your watch, you can view data from your phone, such as notifications, weather, and calendar events. 1 Press UP or DOWN. The watch scrolls through the glance loop and displays summary data for each glance. 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. 16 Appearance
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Customizing the Glance Loop You can change the order of the glances in the loop, remove glances, and add new glances. 1 Hold UP. 2 Select Appearance > Glances. 3 Select an option: • Select a glance, and press UP or DOWN to change the location of the glance in the loop. • Select a glance, and select to remove the glance from the loop. • Select Add, and select a glance to add it to the loop. Body Battery Your watch analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The Body Battery level range is from 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is medium reserve energy, 51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy. You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and additional details (Tips for Improved Body Battery Data, page 18). Appearance 17
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Viewing the Body Battery Glance The Body Battery glance displays your current Body Battery level and a graph of your Body Battery level for the last several hours. 1 Press UP or DOWN to view the Body Battery glance. NOTE: You may need to add the glance to your glance loop (Customizing the Glance Loop, page 17). 2 Press START to view a graph of your body battery level since midnight. 3 Press DOWN to view a combined graph of your Body Battery and stress levels. 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. 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. 18 Appearance
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Viewing the Heart Rate Glance 1 From the watch face, press UP or DOWN to view the heart rate glance. NOTE: You may need to add the glance to your glance loop (Customizing the Glance Loop, page 17). 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 Weather requires a Bluetooth connection to a compatible phone. 1 From the watch face, select UP or DOWN to view the weather glance. 2 Select START to view weather details. 3 Select UP or DOWN to view hourly, daily, and weather trend data. 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. Using the Stress Level Glance The stress level glance displays your current stress level and a graph of your stress level for the last several hours. It can also guide you through a breathing activity to help you relax (Customizing the Glance Loop, page 17). 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. Appearance 19
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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, page 21). Predicted race times: The watch uses the VO2 max. estimate and your training history to provide a target race time based on your current state of fitness (Viewing Your Predicted Race Times, page 22). HRV status: The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV) status based on your personal, long-term HRV averages (Heart Rate Variability Status, page 23). 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, page 23). Functional threshold power (FTP): The watch uses your user profile information from the initial setup to estimate your FTP. For a more accurate rating, you can conduct a guided test (Getting Your FTP Estimate, page 24). 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, page 25). 20 Appearance
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About VO2 Max. Estimates VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. The Forerunner device requires wrist-based heart rate or a compatible chest heart rate monitor to display your VO2 max. estimate. 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 gender. Purple Superior Blue Excellent Green Good Orange Fair Red Poor VO2 max. data is provided by Firstbeat Analytics. VO2 max. analysis is provided with permission from The Cooper Institute ® . For more information, see the appendix (VO2 Max. Standard Ratings, page 106), and go to www.CooperInstitute.org. Getting Your VO2 Max. Estimate for Running This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest heart rate monitor, you must put it on and pair it with your watch (Pairing Your Wireless Sensors, page 60). For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 65), and set your maximum heart rate (Setting Your Heart Rate Zones, page 66). The estimate may seem inaccurate at first. The watch requires a few runs to learn about your running performance. You can disable VO2 max. recording for ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Turning Off VO2 Max. Recording, page 22). 1 Start a running activity. 2 Run for at least 10 minutes outdoors. 3 After your run, select Save. 4 Press UP or DOWN to scroll through the performance measurements. Appearance 21
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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, page 60). 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, page 65) and set your maximum heart rate (Setting Your Heart Rate Zones, page 66). 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, page 21). 1 Hold UP. 2 Select Activities & Apps. 3 Select Trail Run or Ultra Run. 4 Select the activity settings. 5 Select Record VO2 Max. > Off. Viewing Your Predicted Race Times For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 65), and set your maximum heart rate (Setting Your Heart Rate Zones, page 66). Your watch uses the VO2 max. estimate (About VO2 Max. Estimates, page 21) and your training history to provide a target race time. The watch analyzes several weeks of your training data to refine the race time estimates. TIP: If you have more than one Garmin device, you can enable the Physio TrueUp™ feature, which allows your watch to sync activities, history, and data from other devices (Syncing Activities and Performance Measurements, page 26). 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. 22 Appearance
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Heart Rate Variability Status Your watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV). Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to stress. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For best results, you should wear the watch while sleeping. The watch requires three weeks of consistent sleep data to display your heart rate variability status. 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 or No Status Your HRV values are averaging well below the normal range for your age. 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, page 21). Appearance 23
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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, page 81). 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. Getting Your FTP Estimate Before you can get your functional threshold power (FTP) estimate, you must pair a chest heart rate monitor and power meter with your watch (Pairing Your Wireless Sensors, page 60), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 22). The watch uses your user profile information from the initial setup and your VO2 max. estimate to estimate your FTP. The watch will automatically detect your FTP during rides at a steady, high intensity with heart rate and power. 1 Press UP or DOWN to view the performance glance. 2 Press START to view glance details. 3 Press UP or DOWN to view your FTP estimate. Your FTP estimate appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. Purple Superior Blue Excellent Green Good Orange Fair Red Untrained For more information, see the appendix (FTP Ratings, page 107). NOTE: When a performance notification alerts you to a new FTP, you can select Accept to save the new FTP, or Decline to keep your current FTP. 24 Appearance
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Conducting an FTP Test Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart rate monitor and a power meter with your device (Pairing Your Wireless Sensors, page 60), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 22). NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete. Choose a practical and mostly flat route that allows you to ride at a steadily increasing effort, similar to a time trial. 1 From the watch face, select START. 2 Select a cycling activity. 3 Hold UP. 4 Select Training > FTP Guided Test. 5 Follow the on-screen instructions. After you begin your ride, the device displays each step duration, the target, and current power data. A message appears when the test is complete. 6 After you complete the guided test, complete the cool down, stop the timer, and save the activity. Your FTP appears as a value measured in watts per kilogram, your power output in watts, and a position on the color gauge. 7 Select an option: • Select Accept to save the new FTP. • Select Decline to keep your current FTP. Lactate Threshold Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream. In running, it is the estimated level of effort or pace. 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 10k 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, page 66). You can turn on the Auto Detection feature to automatically record your lactate threshold during an activity. Appearance 25
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Performing a Guided Test to Determine Your Lactate Threshold This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put on a heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 60). The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your lactate threshold. The device will automatically detect your lactate threshold during runs at a steady, high intensity with heart rate. TIP: The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value and VO2 max. estimate. If you are having trouble getting a lactate threshold estimate, try manually lowering your maximum heart rate value. 1 From the watch face, select START. 2 Select an outdoor running activity. GPS is required to complete the test. 3 Hold UP. 4 Select Training > Lactate Threshold Guided Test. 5 Start the timer, and follow the on-screen instructions. After you begin your run, the device displays each step duration, the target, and current heart rate data. A message appears when the test is complete. 6 After you complete the guided test, stop the timer and save the activity. If this is your first lactate threshold estimate, the device prompts you to update your heart rate zones based on your lactate threshold heart rate. For each additional lactate threshold estimate, the device prompts you to accept or decline the estimate. 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 ® device, and view your activity details and overall training load on your Forerunner watch. 1 Hold UP. 2 Select System > Physio TrueUp. When you sync your watch with your phone, 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. 26 Appearance
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Training Status These measurements are estimates that can help you track and understand your training activities. 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. 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, page 21). Your watch displays heat and altitude corrected VO2 max. values when you are acclimating to high heat environments or high altitude. Acute load: Acute load is a weighted sum of your recent exercise load scores including exercise duration and intensity. (Acute Load, page 28). 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, page 29). Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for the next hard workout (Recovery Time, page 30). Appearance 27
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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 at least one activity per week, 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. Your VO2 max. estimate is updated after outdoor runs or rides with power during which your heart rate reached at least 70% of your maximum heart rate for several minutes. 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, page 22). 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 week, your training status should be available. • Record all of your fitness activities on this watch, or enable the Physio TrueUp feature, allowing your watch to learn about your performance (Syncing Activities and Performance Measurements, page 26). • 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. 28 Appearance
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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 training load is lower than optimal in all intensity categories. Try increasing the duration or frequency of your workouts. 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 training load is higher than optimal, and you should consider scaling back the duration and frequency of your workouts. Appearance 29
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About Training Effect Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates during the activity. As the activity progresses, the Training Effect value increases. Training Effect is determined by your user profile information and training history, and heart rate, duration, and intensity of your activity. There are seven different Training Effect labels to describe the primary benefit of your activity. Each label is color coded and corresponds to your training load focus (Training Load Focus, page 29). 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 sec) 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 Technologies Ltd. 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, page 65), and set your maximum heart rate (Setting Your Heart Rate Zones, page 66). 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. 30 Appearance
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Recovery Heart Rate If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run, you stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to cardiac health. Higher numbers generally indicate healthier hearts. TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart rate value. 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, page 21). 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 31
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Controls The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu, page 34). From any screen, hold LIGHT. Icon Name Description 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, page 78). Altimeter Select to open the altimeter screen. Assistance Select to send an assistance request (Requesting Assistance, page 77). Barometer Select to open the barometer screen. Battery Saver Select to enable or disable the battery saver featurexref customizing battery saver. Backlight Select to adjust the screen brightness (Changing the Screen Settings, page 88). Broadcast Heart Rate Select to turn on heart rate broadcasting to a paired device (Broadcasting Heart Rate Data, page 52). 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. Flashlight Select to turn on the screen to use your watch as a flashlight. 32 Appearance
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Icon Name Description Lock Device Select to lock the buttons to prevent inadvertent presses. Music Controls Select to control music playback on your watch or phone. Phone Select to enable or disable Bluetooth technology and your connection to your paired phone. Power Off Select to turn off the watch. Save Location Select to save your current location to navigate back to it later. Set Time With GPS Select to sync your watch with the time on your phone or using satellites. Stopwatch Select to start the stopwatch (Using the Stopwatch, page 79). 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, page 79). Wallet Select to open your Garmin Pay wallet and pay for purchases with your watch (Garmin Pay, page 34). Wi-Fi Select to enable or disable Wi‑Fi communications. Viewing the Controls Menu The controls menu contains options, such as the stopwatch, locating your connected phone, and turning the watch off. You can also open the Garmin Pay wallet. NOTE: You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu, page 34). 1 From any screen, hold LIGHT. 2 Press UP or DOWN to scroll through the options. Appearance 33
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Customizing the Controls Menu You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing the Controls Menu, page 33). 1 Hold UP. 2 Select Appearance > Controls. 3 Select a shortcut to customize. 4 Select an option: • Select Reorder to change the location of the shortcut in the controls menu. • Select Remove to remove the shortcut from the controls menu. 5 If necessary, select Add New to add an additional shortcut to the controls menu. Garmin Pay The Garmin Pay feature allows you to use your watch to pay for purchases in participating locations using credit or debit cards from a participating financial institution. Setting Up Your Garmin Pay Wallet You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com /garminpay/banks to find participating financial institutions. 1 From the Garmin Connect app, select or . 2 Select Garmin Pay > Get Started. 3 Follow the on-screen instructions. Paying for a Purchase Using Your Watch Before you can use your watch to pay for purchases, you must set up at least one payment card. You can use your watch to pay for purchases in a participating location. 1 Hold LIGHT. 2 Select . 3 Enter your four-digit passcode. NOTE: If you enter your passcode incorrectly three times, your wallet locks, and you must reset your passcode in the Garmin Connect app. Your most recently used payment card appears. 4 If you have added multiple cards to your Garmin Pay wallet, select DOWN to change to another card (optional). 34 Appearance
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5 Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader. The watch vibrates and displays a check mark when it is finished communicating with the reader. 6 If necessary, follow the instructions on the card reader to complete the transaction. TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while you continue to wear your watch. If you remove the watch from your wrist or disable heart rate monitoring, you must enter the passcode again before making a payment. Adding a Card to Your Garmin Pay Wallet You can add up to 10 credit or debit cards to your Garmin Pay wallet. 1 From the Garmin Connect app, select or . 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 Garmin Pay Cards You can temporarily suspend or delete a card. NOTE: In some countries, participating financial institutions may restrict the Garmin Pay features. 1 From the Garmin Connect app, select or . 2 Select Garmin Pay. 3 Select a card. 4 Select an option: • To temporarily suspend or unsuspend the card, select Suspend Card. The card must be active to make purchases using your Forerunner watch. • To delete the card, select . Changing Your Garmin Pay Passcode You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay feature for your Forerunner watch, create a new passcode, and reenter your card information. 1 From the Forerunner device page in the Garmin Connect app, select Garmin Pay > Change Passcode. 2 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, page 35). 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. Appearance 35
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Training Training for a Race Event Your watch can suggest daily workouts to help you train for a running event, if you have a VO2 max. estimate (About VO2 Max. Estimates, page 21). 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. NOTE: You can add and view cycling race events, but daily suggested workouts are not available. 3 Add details about the event, and add the course if it's available. 4 Sync your watch with your Garmin Connect account. 5 On your watch, scroll to the primary event glance to see a countdown to your primary race event. 6 From the watch face, press START, and select a running activity. NOTE: If you have completed at least 1 outdoor run with heart rate data or 1 ride with heart rate and power data, daily suggested workouts appear on your watch. Race Calendar and Primary Race When you add a race event to your Garmin Connect calendar, you can view the event on your watch by adding the primary race glance (Glances, page 15). The event date must be in the next 365 days. The watch displays a countdown to the event, your goal time or predicted finish time (running events only), and weather information. NOTE: Historical weather information for the location and date is available right away. Local forecast data appears approximately 14 days before the event. If you add more than one race event, you are prompted to choose a primary event. Depending on the available course data for your event, you can view elevation data, the course map, and add a PacePro plan (PacePro Training, page 43). Activity Tracking The activity tracking feature records your daily step count, distance traveled, intensity minutes, floors climbed, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories. The number of steps taken during the day appears on the steps glance. The step count is updated periodically. For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy. 36 Training
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Auto Goal Your watch creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the watch shows your progress toward your daily goal . 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! and the red bar appear. Additional segments appear after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on (System Settings, page 87). 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 > Activity Tracking > Move Alert > On. Sleep Tracking While you are sleeping, the watch automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account. Sleep statistics include total hours of sleep, sleep stages, sleep movement, and sleep score. You can view your sleep statistics on your Garmin Connect account. NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using Do Not Disturb Mode, page 38). Using Automated Sleep Tracking 1 Wear your device while sleeping. 2 Upload your sleep tracking data to the Garmin Connect site (Manually Syncing Data with Garmin Connect, page 75). You can view your sleep statistics on your Garmin Connect account. You can view sleep information from the previous night on your Forerunner device (Glances, page 15). Training 37
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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, page 87). NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 34). 1 Hold LIGHT. 2 Select Do Not Disturb. Intensity Minutes To improve your health, organizations such as the World Health Organization recommend at least 150 minutes per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity activity, such as running. The watch monitors your activity intensity and tracks your time spent participating in moderate to vigorous intensity activities (heart rate data is required to quantify vigorous intensity). The watch adds the amount of moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes are doubled when added. Earning Intensity Minutes Your Forerunner watch calculates intensity minutes by comparing your heart rate data to your average resting heart rate. If heart rate is turned off, the watch calculates moderate intensity minutes by analyzing your steps per minute. • Start a timed activity for the most accurate calculation of intensity minutes. • Wear your watch all day and night for the most accurate resting heart rate. Garmin 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. Activity Tracking Settings Hold UP, and select Activity Tracking. Status: Turns off the activity tracking features. Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (System Settings, page 87). 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. Turning Off Activity Tracking When you turn off activity tracking, your steps, floors climbed, intensity minutes, sleep tracking, and Move IQ events are not recorded. 1 Hold UP. 2 Select Activity Tracking > Status > Off. 38 Training
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Workouts You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. During your activity, you can view workout-specific data screens that contain workout step information, such as the workout step distance or average step pace. You can create and find more workouts using Garmin Connect, or select a training plan that has built-in workouts and transfer them to your watch. You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your watch. Following a Workout From Garmin Connect Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 74). 1 Select an option: • Open the Garmin Connect app. • Go to connect.garmin.com. 2 Select Training > Workouts. 3 Find a workout, or create and save a new workout. 4 Select or Send to Device. 5 Follow the on-screen instructions. Creating a Custom Workout on Garmin Connect Before you can create a workout on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect, page 74). 1 From the Garmin Connect app, select or . 2 Select Training > Workouts > Create a Workout. 3 Select an activity. 4 Create your custom workout. 5 Select Save. 6 Enter a name for your workout, and select Save. The new workout appears in your list of workouts. NOTE: You can send this workout to your watch (Sending a Custom Workout to Your Watch, page 39). Sending a Custom Workout to Your Watch You can send a custom workout you created with the Garmin Connect app to your watch (Creating a Custom Workout on Garmin Connect, page 39). 1 From the Garmin Connect app, select or . 2 Select Training > Workouts. 3 Select a workout from the list. 4 Select . 5 Select your compatible watch. 6 Follow the on-screen instructions. Training 39
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Starting a Workout Your device 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. TIP: While viewing workout steps, you can press START to view an animation of the selected exercise, if available. 5 Select START > Do Workout. 6 Press START to start the activity timer. After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data. For strength, yoga, cardio, or Pilates activities, an instructional animation appears. Following a Daily Suggested Workout Before the watch can suggest a daily workout, you must have a VO2 max. estimate (About VO2 Max. Estimates, page 21). 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. 40 Training
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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, page 39 and Following a Workout From Garmin Connect, page 39. 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, page 41). • 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. For example, if your 60 minute workout has a target pace range, and you stay in that range for 50 minutes, your workout execution score is 83%. Good, 67 to 100% Average, 34 to 66% Low, 0 to 33% Training 41
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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, page 74), and you must pair the Forerunner watch with a compatible phone. 1 From the Garmin Connect app, select or . 2 Select Training > Training Plans. 3 Select and schedule a training plan. 4 Follow the on-screen instructions. 5 Review the training plan in your calendar. Adaptive Training Plans Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals. For example, you can answer a few questions and find a plan to help you complete a 5 km race. The plan adjusts to your current level of fitness, coaching and schedule preferences, and race date. When you start a plan, the Garmin coach glance is added to the glance loop on your Forerunner watch. Starting Today's Workout After you send a Garmin Coach training plan to your watch, the Garmin Coach glance appears in your glance loop (Customizing the Glance Loop, page 17). 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. 42 Training
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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. • To add an open-ended cool down to your workout, select Cool Down > 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 43
Brand:
Garmin
Product:
Smartwatch
Model/name:
Forerunner 255S
Filetype:
PDF
Available languages:
English