Garmin Forerunner 165

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.

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

• Hold LIGHT to turn on the watch (Overview, page 2).
• Follow the on-screen instructions to complete the initial setup.

During the initial setup, you can pair your phone with your watch to receive notifications, sync your activities, and more (Pairing Your Phone, page 64). If you are upgrading from a compatible watch, you can migrate your watch settings, saved courses, and more when you pair your new Forerunner watch with your phone.

• Charge the watch (Charging the Watch, page 84).
• Check for software updates (System Settings, page 81).

For the best experience, you should keep the software on your watch up to date. Software updates provide changes and improvements to privacy, security, and features.

• Set up Wi‑Fi® networks (Connecting to a Wi‑Fi Network, page 67).
• Set up safety features (Safety and Tracking Features, page 72).
• Set up music (Music, page 60).
• Set up your Garmin Pay™ wallet (Setting Up Your Garmin Pay Wallet, page 31).
• Go for a run (Going for a Run, page 6).

• Tap to choose an option in a menu.
• Tap to open the glance to view more data.
• Swipe up or down to scroll through the glance loop and menus.
• Swipe right to return to the previous screen.
• Cover the screen with your palm to quickly turn off the display and return to the watch face.

• Hold to turn the watch on.
• Press to turn the display on and off.
• Hold to view the controls menu for quick access to frequently used functions.

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

• Press to scroll through the glances, data screens, options, and settings.
• Hold to open the music controls (Music, page 60).

• Press to start and stop the activity timer.
• Press to choose an option or to acknowledge a message.

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

You can select ↶ to discard a lap for certain activities (How can I undo a lap button press?, page 87).

For outdoor activities, the status bar turns green when GPS is ready. A flashing icon means the watch is searching for a signal. A solid icon means the signal was found or the sensor is connected.

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

NOTE: The touchscreen is not available during swim activities.

• To enable or disable the touchscreen during general use or activities, hold UP, select System > Touch, and select an option.
• To add this option to the controls menu, see (Customizing the Controls Menu, page 30).

• Hold LIGHT to view the controls menu (Controls, page 27).

The controls menu provides quick access to frequently used functions, such as turning on do not disturb mode, saving a location, and turning the watch off.

• From the watch face, press UP or DOWN to scroll through the glance loop (Glances, page 15).
• From the watch face, press START to start an activity or open an app (Activities and Apps, page 4).
• Hold UP to customize the watch face (Customizing the Watch Face, page 14), adjust settings (System Settings, page 81), pair wireless sensors (Pairing Your Wireless Sensors, page 54), and more.

Your watch can be used for indoor, outdoor, athletic, and fitness activities (Activities List, page 92). 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 14). 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 69).

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

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

1 From the watch face, 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.

• Charge the watch before starting an activity (Charging the Watch, page 84).
• Press BACK to record laps, start a new set or pose, or advance to the next workout step.

You can select ↶ to discard a lap for certain activities (How can I undo a lap button press?, page 87).

• Press UP or DOWN to view additional data screens.
• Swipe up or down to view additional data screens (Enabling and Disabling the Touchscreen, page 3).

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 5).

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

You can select ↶ to discard a lap for certain activities (How can I undo a lap button press?, page 87).

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

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

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

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

To measure the difference between your heart rate at the end of the activity and your heart rate two minutes later, select Recovery Heart Rate, and wait while the timer counts down (Recovery Heart Rate, page 22).

• To discard the activity, select Discard.

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

NOTE: This feature is not available for all activities.

You can customize the self-evaluation setting for certain activities (Enabling Self Evaluation, page 43).

1 After you complete an activity, select Save (Stopping an Activity, page 5). 2 Select a number that corresponds with your perceived effort.

NOTE: You can select \gg to skip the self evaluation.

3 Select how you felt during the activity.

You can view evaluations in the Garmin Connect app.

The Forerunner device comes preloaded with outdoor activities, such as running and cycling. GPS is turned on for outdoor activities. You can add new activities based on default activities, such as hiking or swimming. You can also add custom activities to your device (Creating a Custom Activity, page 14).

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 84).

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

1 Press START, and select an activity. 2 Go outside, and wait while the watch locates satellites. 3 Press START. 4 Go for a run.

NOTE: During an activity, you can hold DOWN to open the music controls (Music Playback Controls, page 63).

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 5.

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

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

1 Stand on the outdoor track. 2 From the watch face, press START. 3 Select Track Run. 4 Wait while the watch locates satellites. 5 If you are running in lane 1, skip to step 11. 6 Press UP. 7 Select the activity settings. 8 Select Lane Number. 9 Select a lane number. 10 Press BACK twice to return to the activity timer. 11 Press START. 12 Run around the track. 13 After you complete your activity, press STOP, and select Save.

• Wait until the watch acquires satellite signals before starting a track run.
• During your first run on an unfamiliar track, run four laps to calibrate your track distance. You should run slightly past your starting point to complete the lap.
• Run each lap in the same lane.

NOTE: The default Auto Lap® distance is 1600 m, or four laps around the track.

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

1 Press START. 2 Select Ultra Run. 3 Press START to start the activity timer. 4 Start running. 5 Press BACK to record a lap and start the rest timer.

NOTE: You can configure the Lap Key setting to record a lap and start the rest timer, start the rest timer only, or record a lap only (Activities and App Settings, page 77).

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.

You can customize the options for automatically starting and stopping the rest timer for the Ultra Run activity.

Status: Enables automatically recording rest splits.

Rest Start: Automatically starts the rest timer when you stop running. You can use the Manual Only option to start the rest timer only when you press BACK.

Rest End: Sets the pace required to end a rest split.

Minimum Time: Sets the amount of time before a rest split starts or ends.

Lap Key: Sets the BACK button to record a lap and start the rest timer, start the rest timer only, or record a lap only.

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.

1 Press START. 2 Select Pool Swim. 3 Select your pool size, or enter a custom size. 4 Press START.

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

5 Start swimming.

The device automatically records swim intervals and lengths. The Auto Rest feature is on by default (Swim Auto Rest and Manual Rest, page 9).

6 Press UP or DOWN to view additional data pages (optional). 7 After you complete your activity, press STOP, and select Save.

The pool size must be correct to display accurate distance.

1 From the watch face, select START > Pool Swim. 2 Press UP. 3 Select Pool Swim Settings > Pool Size. 4 Select your pool size, or enter a custom size.

TIP: You can select Prompt to select the pool size every time you start a pool swim activity.

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 78).

1 Press START. 2 Select Open Water. 3 Go outside and wait while the watch locates satellites. 4 Press START to start the activity timer. 5 Start swimming. 6 Press UP or DOWN to view additional data pages (optional). 7 After you complete your activity, press STOP, and select Save.

• 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 (Swim Auto Rest and Manual Rest, page 9).

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

• To help the watch count your lengths, use a strong push off the wall and glide before your first stroke.
• When doing drills, you must either pause the activity timer or use the drill logging feature (Training with the Drill Log, page 10).

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.

Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select stroke type as a custom data field (Customizing the Data Screens, page 78).

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.

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

To use manual rests instead, you can turn off the auto rest feature in the activity options (Activities and App Settings, page 77). During a pool or open water swim activity, you can manually mark a rest interval by pressing BACK. Swim data is not recorded during a rest interval.

TIP: Use manual rests if you are taking short rests or you want very precise swim interval timing.

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.

The watch can be used for training indoors, such as running on an indoor track or using a stationary bike or elliptical. GPS is turned off for indoor activities.

When running or walking with GPS turned off, speed and distance are calculated using the accelerometer in the watch. The accelerometer is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs or walks using GPS.

TIP: Holding the handrails of the treadmill reduces accuracy.

When cycling with GPS turned off, speed and distance data are not available unless you have an optional sensor that sends speed and distance data to the watch, such as a speed or cadence sensor.

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.

To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run at least 2.4 km (1.5 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill distance on each treadmill or after each run.

1 Start a treadmill activity (Starting an Activity, page 4). 2 Run on the treadmill until your watch records at least 2.4 km (1.5 mi.). 3 After you finish the activity, press STOP to stop the activity timer. 4 Select an option:

• To calibrate the treadmill distance the first time, select Save.
The device prompts you to complete the treadmill calibration.
• To manually calibrate the treadmill distance after the first-time calibration, select Calibrate & Save . . > v .

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

The Health Snapshot feature records several key health metrics while you hold still for two minutes. It provides a glimpse of your overall cardiovascular status. The watch records metrics such as your average heart rate, stress level, and respiration rate. You can add the Health Snapshot feature to the list of your favorite apps (Adding or Removing a Favorite Activity, page 13).

You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move. You can create and find strength workouts in your Garmin Connect account and send them to your watch.

1 Press START. 2 Select Strength.

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

3 Select a workout.

NOTE: If you don't have any strength workouts downloaded to your watch, you can select Free > START, and go to step 6.

4 Press DOWN to view a list of workout steps (optional). 5 Press START > Do Workout > START > Start Workout to start the set timer. 6 Start your first set.

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

TIP: The device can only count reps of a single move for each set. When you want to change moves, you should finish the set and start a new one.

7 Press BACK to finish the set. The watch displays the total reps for the set. After several seconds, the rest timer appears. 8 If necessary, edit the set, the number of reps, and the weight used for the set. 9 When you are done resting, press BACK to start your next set. 10 Repeat for each strength training set until your activity is complete. 11 After your last set, press STOP to stop the set timer. 12 Select Stop Workout > Save.

• 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.

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.

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.

NOTE: This activity is available only for a Forerunner music watch.

You can use a guided session or create your own meditation activity.

1 Press START. 2 Select Meditation. 3 Select an option:

• Select Free to record an open, unstructured meditation activity.
• Select Session to follow a guided session with audio.
• Select Custom to create a custom session with audio.

4 If necessary, press BACK, or follow the on-screen instructions. 5 Connect your headphones to listen to the meditation audio (Connecting Bluetooth Headphones, page 62).

NOTE: Notifications are disabled during the meditation activity.

6 Press START to start the activity timer. The watch displays a countdown timer or intention. 7 After you complete your activity, press STOP, and select Save.

1 Press START. 2 Select Breathwork. 3 Select an option:

• Select Coherence to achieve a state of calm alertness.
• Select Relax and Focus to relax your body and focus the mind.
• Select Relax and Focus (Short) to relax your body and focus the mind in a shorter time frame.
• Select Tranquility to lower your stress level and get ready for sleep.

4 If necessary, select Do Workout. 5 Press START to start the activity. 6 Follow the on-screen instructions as the watch guides you through the breathing exercises. 7 Press BACK to skip to the next step in the breathwork phase. 8 After you complete your activity, press STOP, and select Save.

Your stress level change and breaths per minute appear.

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

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.

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.

1 Press START. 2 Select Add. 3 Select an option:

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

4 If necessary, select an activity type. 5 Select a name or enter a custom name.

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

6 Select an option:

• Select an option to customize specific activity settings. For example, you can customize the data screens or auto features.
• Select Done to save and use the custom activity.

7 Select \pmb { \check { \nu } } to add the activity to your list of favorites.

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

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.

Before you can activate a Connect IQ watch face, you must install a watch face from the Connect IQ store (Connect IQ Features, page 69).

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

1 From the watch face, hold UP. 2 Select Watch Face. 3 Press UP or DOWN to preview the watch face options. 4 Select Add New to scroll through additional pre-loaded watch faces. 5 Select START > Apply to activate a pre-loaded watch face or an installed Connect IQ watch face. 6 If using a pre-loaded watch face, select START > Customize. 7 Select an option:

• To change the style of the numbers for the analog watch face, select Dial.
• To change the style of the hands for the analog watch face, select Hands.
• To change the style of the numbers for the digital watch face, select Layout.
• To change the style of the seconds for the digital watch face, select Seconds.
• To change the data that appears on the watch face, select Data.
• To add or change an accent color for the watch face, select Accent Color.
• To save the changes, select Done.

8 To save all changes, select Apply.

Your watch comes preloaded with glances that provide quick information (Viewing Glances, page 18). Some glances require a Bluetooth® connection to a compatible phone.

Some glances are not visible by default. You can add them to the glances list manually (Customizing the Glance Loop, page 18). Some glances are a grouping of related metrics, such as health or activity performance.

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 health information, weather, and calendar events.

1 From the watch face, press UP or DOWN to scroll through the glance loop.

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

2 Press START to view more information. 3 Select an option:

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

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.

Your watch analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The Body Battery level range is from 5 to 100, where 5 to 25 is very low reserve energy, 26 to 50 is low reserve energy, 51 to 75 is medium reserve energy, and 76 to 100 is high reserve energy.

You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and additional details (Tips for Improved Body Battery Data, page 19).

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 18).

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

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

• Blue bars indicate periods of rest.
• Orange bars indicate periods of stress.
• Green bars indicate timed activities.
• Gray bars indicate times when you were too active to determine your stress level.

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

TIP: Select each factor to view more details.

• 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.

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 18).

2 Press START to view your current heart rate in beats per minute (bpm) and a graph of your heart rate for the last 4 hours.

3 Tap the graph to view the directional arrows, and swipe left or right to pan the graph. 4 Press DOWN to view your average resting heart rate values for the last 7 days.

1 From the watch face, press UP or DOWN to view the weather glance. NOTE: You may need to add the glance to your glance loop (Customizing the Glance Loop, page 18). 2 Press START to view weather details. 3 Press UP or DOWN to view hourly, daily, and additional weather data.

1 From the watch face, press UP or DOWN to view the weather glance. 2 Press START. 3 On the first glance screen, press START. 4 Select Weather Options > Update Current Location > M . 5 Wait while the watch locates satellites (Acquiring Satellite Signals, page 88).

You can track your daily fluid intake, turn on goals and alerts, and enter the container sizes you use most often. If you enable automatic goals, your goal increases on the days when you record an activity. When you exercise, you need more fluid to replace the sweat lost.

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

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

1 From the watch face, press UP or DOWN to view the hydration glance. 2 Press START to add your fluid intake. 3 Select an amount to add to your fluid intake, and press START. 4 Hold UP to customize the glance. 5 Select an option:

• To change the units of measure, select Units.
• To enable dynamic daily goals that increase after recording an activity, select Auto Increase Goal.
• To turn on hydration reminders, select Alerts.
• To customize your container sizes, select Containers, select a container, select the units of measure, and enter the container size.

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

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.

The pregnancy tracking feature displays weekly updates on your pregnancy and provides health and nutrition information. You can use your watch to log physical and emotional symptoms, blood glucose readings, and baby movement. You can learn more and set up this feature in the Health Stats settings of the Garmin Connect app.

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 18).

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.

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.

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 58), and set your maximum heart rate (Setting Your Heart Rate Zones, page 59).

1 Go for a run. 2 After your run, select Save.

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

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

If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run, you stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to cardiac health. Higher numbers generally indicate healthier hearts.

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

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

These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor.

These estimates are provided and supported by Firstbeat Analytics™. For more information, go to www.garmin.com/performance-data/running/.

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

VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance (About VO2 Max. Estimates, page 23).

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 24).

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 25).

VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. The Forerunner device requires wrist-based heart rate or a compatible chest heart rate monitor to display your VO2 max. estimate.

On the device, your VO2 max. estimate appears as a number, description, and position on the color gauge. On your Garmin Connect account, you can view additional details about your VO2 max. estimate, such as where it ranks for your age and sex.

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 102), and go to www.CooperInstitute.org.

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 54).

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 58), and set your maximum heart rate (Setting Your Heart Rate Zones, page 59). 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 24).

1 Start a running activity. 2 Run outdoors at a moderate or high intensity, reaching at least 70% of your maximum heart rate. 3 After at least 10 minutes, select Save. 4 Press UP or DOWN to scroll through the performance measurements.

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 23).

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.

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 58), and set your maximum heart rate (Setting Your Heart Rate Zones, page 59).

Your watch uses the VO2 max. estimate and your training history to provide a target race time (About VO2 Max. Estimates, page 23). The watch analyzes several weeks of your training data to refine the race time estimates.

1 From the watch face, press UP or DOWN to view the performance glance. 2 Press START to view glance details. 3 Press UP or DOWN to view a predicted race time.

4 Press START to view predictions for other distances.

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

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.

You can sync your watch with your Garmin Connect account to view your current heart rate variability status, trends, and educational feedback.

Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates during the activity. As the activity progresses, the Training Effect value increases. Training Effect is determined by your user profile information and training history, and heart rate, duration, and intensity of your activity. There are seven different Training Effect labels to describe the primary benefit of your activity. Each label is color coded and corresponds to your training load focus. Each feedback phrase, for example, "Highly Impacting VO2 Max." has a corresponding description in your Garmin Connect activity details.

Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level. Your excess post-exercise oxygen consumption (EPOC) accumulated during exercise is mapped to a range of values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts involving longer intervals ( > 180 seconds) have a positive impact on your aerobic metabolism and result in an improved aerobic Training Effect.

Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the type of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficial impact on your anaerobic capability and result in an improved anaerobic Training Effect.

You can add Aerobic Training Effect and Anaerobic Training Effect as data fields to one of your training screens to monitor your numbers throughout the activity.

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

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 30).

From any screen, hold LIGHT.

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 30).

1 From any screen, hold LIGHT.

2 Press UP or DOWN to scroll through the options.

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

You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing the Controls Menu, page 30).

1 Hold UP. 2 Select Appearance > Controls. 3 Select a shortcut to customize. 4 Select an option:

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

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

Using the flashlight can reduce battery life.

1 Hold LIGHT.

NOTE: You can customize the controls menu (Customizing the Controls Menu, page 30).

2 Select . 3 Press UP or DOWN to adjust the brightness and color.

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.

You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com /garminpay/banks to find participating financial institutions.

1 From the Garmin Connect app, select . 2 Select Garmin Pay > Get Started. 3 Follow the on-screen instructions.

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

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

1 Hold LIGHT. 2 Select 3 Enter your four-digit passcode.

NOTE: If you enter your passcode incorrectly three times, your wallet locks, and you must reset your passcode in the Garmin Connect app.

Your most recently used payment card appears.

4 If you have added multiple cards to your Garmin Pay wallet, select DOWN to change to another card (optional). 5 Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader.

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

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

TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while you continue to wear your watch. If you remove the watch from your wrist or disable heart rate monitoring, you must enter the passcode again before making a payment.

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

1 From the Garmin Connect app, select . 2 Select Garmin Pay > > Add Card. 3 Follow the on-screen instructions.

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

You can temporarily suspend or delete a card.

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

1 From the Garmin Connect app, select . 2 Select Garmin Pay. 3 Select a card. 4 Select an option:

• To temporarily suspend or unsuspend the card, select Suspend Card.
The card must be active to make purchases using your Forerunner watch.
• To delete the card, select .

You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay feature for your Forerunner watch, create a new passcode, and reenter your card information.

1 From the Garmin Connect app, select . 2 Select Garmin Pay > Change Passcode. 3 Follow the on-screen instructions.

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

Your watch displays a morning report based on your normal wake time. Press DOWN to view the report, which includes weather, sleep, overnight heart rate variability status, and more (Customizing Your Morning Report, page 32).

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

1 Hold UP. 2 Select Appearance > Morning Report. 3 Select an option:

• Select Show Report to enable or disable the morning report.
• Select Edit Report to customize the order and type of data that appears in your morning report.
• Select Your Name to customize your display name.
• Select Clocks to set an alarm (Setting an Alarm, page 74).

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 23).

1 On your phone or computer, go to your Garmin Connect calendar. 2 Select the day of the event, and add the race event.

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

3 Add details about the event, and add the course if it's available. 4 Sync your watch with your Garmin Connect account. 5 On your watch, scroll to the primary event glance to see a countdown to your primary race event. 6 From the watch face, press START, and select a running activity.

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

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 39).

Hold UP, and select Health & Wellness.

Wrist Heart Rate: Allows you to customize the wrist heart rate monitor settings (Wrist Heart Rate Monitor Settings, page 46).

Pulse Oximeter: Allows you to select a pulse oximeter mode (Turning On All-Day Mode, page 49).

Daily Summary: Enables the Body Battery daily summary that appears a few hours before the start of your sleep window. The daily summary provides insight on how your daily stress and activity history impacted your Body Battery level (Body Battery, page 18).

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

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

Move Alert: Enables or disables the Move Alert feature (Using the Move Alert, page 34).

Goal Alerts: Allows you to turn on and off goal alerts, or turn them off only during activities. Goal alerts appear for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal.

Move IQ: Allows you to turn on and off Move IQ events. When your movements match familiar exercise patterns, the Move IQ feature automatically detects the event and displays it in your timeline. The Move IQ events show activity type and duration, but they do not appear in your activities list or newsfeed. For more detail and accuracy, you can record a timed activity on your device.

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 ①. Your watch also creates a daily floors climbed goal.

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

Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving. After one hour of inactivity, Move! appears. The device also beeps or vibrates if audible tones are turned on (System Settings, page 81).

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

1 Hold UP.

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

While you are sleeping, the watch automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the Garmin Connect app or in the watch settings (Customizing Sleep Mode, page 35). Sleep statistics include total hours of sleep, sleep stages, sleep movement, and sleep score. Your sleep coach provides sleep need recommendations based on your sleep and activity history, HRV status, and naps (Glances, page 15). Naps are added to your sleep statistics, and can also impact your recovery. You can view detailed sleep statistics on your Garmin Connect account.

NOTE: You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using Do Not Disturb Mode, page 35).

1 Wear your watch while sleeping. 2 Upload your sleep tracking data to your Garmin Connect account (Manually Syncing Data with Garmin Connect, page 68).

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

You can view sleep information, including naps, on your Forerunner watch (Glances, page 15).

1 Hold UP. 2 Select System > Sleep Mode. 3 Select an option:

• Select Schedule, select a day, and enter your normal sleep hours.
• Select Watch Face to use the sleep watch face.
• Select Display to configure the screen settings.
• Select Nap Alarm to set nap alarms to play as a tone, vibration, or both.
• Select Do Not Disturb to enable or disable do not disturb mode.
• Select Battery Saver to enable or disable battery saver mode (Power Manager Settings, page 81).

You can use do not disturb mode to turn off the display, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie.

NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the During Sleep option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 81).

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 30).

1 Hold LIGHT. 2 Select Do Not Disturb.

The Forerunner device is not a medical device and is not intended for use in the diagnosis or monitoring of any medical condition. For more information on pulse oximeter accuracy, go to garmin.com/ataccuracy.

The optical heart rate sensor on the Forerunner device has a pulse oximeter feature that can measure your overnight breathing variations. Breathing variation insights are provided to enhance awareness of your sleep environment and general wellness. Occasional or frequent breathing variations may be due to your individual lifestyle factors or your sleeping environment. Contact your doctor or healthcare provider if you're concerned about your level of breathing variations.

NOTE: You must turn on pulse oximeter sleep tracking to detect breathing variations (Turning On Pulse Oximeter Sleep Tracking, page 49).

The sleep score glance displays your current breathing variations data.

NOTE: You may need to add the glance to your glances list (Customizing the Glance Loop, page 18).

On your Garmin Connect account, you can view additional details about breathing variations, including trends over multiple days.

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.

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.

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.

You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. During your activity, you can view workout-specific data screens that contain workout step information, such as the workout step distance or current pace.

On your watch: You can open the workouts app from the activity list to show all workouts currently loaded on your watch (Customizing Activities and Apps, page 13).

You can also view your workout history.

On the app: You can create and find more workouts, or select a training plan that has built-in workouts and transfer them to your watch (Following a Workout From Garmin Connect, page 36).

You can schedule workouts.

You can update and edit your current workouts.

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 67).

1 Select an option:

• Open the Garmin Connect app, and select .
• Go to connect.garmin.com.

2 Select Training & Planning > Workouts. 3 Find a workout, or create and save a new workout. 4 Select or Send to Device. 5 Follow the on-screen instructions.

Before you can create a workout on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect, page 67).

1 From the Garmin Connect app, select . 2 Select Training & Planning > Workouts > Create a Workout. 3 Select an activity. 4 Create your custom workout. 5 Select Save. 6 Enter a name for your workout, and select Save.

The new workout appears in your list of workouts.

NOTE: You can send this workout to your watch (Sending a Custom Workout to Your Watch, page 37).

You can send a custom workout you created with the Garmin Connect app to your watch (Creating a Custom Workout on Garmin Connect, page 36).

1 From the Garmin Connect app, select . 2 Select Training & Planning > Workouts. 3 Select a workout from the list. 4 Select . 5 Select your compatible watch. 6 Follow the on-screen instructions.

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

1 Press START. 2 Select an activity. 3 Select UP > Training > Workouts. 4 Select a workout.

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

5 Select DOWN to view workout steps (optional). 6 Select START > Do Workout. 7 Press START to start the activity timer.

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

Before the watch can suggest a daily workout, you must have a VO2 max. estimate (About VO2 Max. Estimates, page 23).

1 Press START. 2 Select Run.

The daily suggested workout appears.

3 Press DOWN to view details about the workout, such as steps and estimated benefit (optional). 4 Select START, and select an option:

• To do the workout, select Do Workout.
• To skip the workout, select Dismiss.
• To view workout suggestions for the upcoming week, select More Suggestions.
• To view the workout settings, such as Target Type, select Settings.

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

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

1 Press START. 2 Select Run. 3 Hold UP. 4 Select Training > Workouts > Daily Suggestions > Settings > Workout Prompt. 5 Press START to disable or enable prompts.

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.

Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect, page 67), and you must pair the Forerunner watch with a compatible phone.

1 From the Garmin Connect app, select . 2 Select Training & Planning > Garmin Coach Plans. 3 Select and schedule a training plan. 4 Follow the on-screen instructions. 5 Review the training plan in your calendar.

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.

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 18).

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 can be open or structured. Structured repeats can be based on distance or time. The device saves your custom interval workout until you edit the workout again.

TIP: All interval workouts include an open-ended cool down step.

1 Press START. 2 Select an activity. 3 Press UP. 4 Select Training > Intervals.

A workout appears.

5 Press START, and select Edit Workout. 6 Select one or more options:

• To set the interval duration and type, select Interval.
• To set the rest duration and type, select Rest.
• To set the number of repetitions, select Repeat.
• To add an open-ended warm up to your workout, select Warm Up > On.

7 Press BACK.

1 Press START. 2 Select a run or bike activity. 3 Hold UP. 4 Select Training > Intervals > START > Do Workout. 5 Press START to start the activity timer. 6 When your interval workout has a warm up, select BACK to begin the first interval. 7 Follow the on-screen instructions.

After you complete all of the intervals, a message appears.

• 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.

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.

Before you can download a PacePro plan from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 67).

1 Select an option:

• Open the Garmin Connect app, and select .
• Go to connect.garmin.com.

2 Select Training & Planning > PacePro Pacing Strategies. 3 Follow the on-screen instructions to create and save a PacePro plan. 4 Select or Send to Device.

Before you can start a PacePro plan, you must download a plan from your Garmin Connect account.

1 Press START. 2 Select an outdoor running activity. 3 Hold UP. 4 Select Training > PacePro Plans. 5 Select a plan. 6 Press START.

TIP: You can preview the splits, elevation plot, and the map before you accept the PacePro plan.

7 Select Accept Plan to start the plan. 8 If necessary, select \pmb { \check { \nu } } to enable course navigation. 9 Press START to start the activity timer.

TIP: You can hold UP, and select Stop PacePro . . > v to stop the PacePro plan. The activity timer continues running.

Before you can create a PacePro plan on your watch, you must create a course and load it to your watch (Creating a Course on Garmin Connect, page 50).

1 From the watch face, select START. 2 Select an outdoor running activity. 3 Hold UP. 4 Select Navigation > Courses. 5 Select a course. 6 Select PacePro > Create New. 7 Select an option:

• Select Goal Pace, and enter your target pace.
• Select Goal Time, and enter your target time.

The device displays your custom pace band.

TIP: You can press DOWN to preview the splits.

8 Select START. 9 Select an option:

• Select Use Plan > M to enable course navigation and start the plan.
• Select Map to preview the course.

The training target feature enables you to train toward a set distance, distance and time, distance and pace, or distance and speed goal. During your training activity, the watch gives you real-time feedback about how close you are to achieving your training target.

1 Press START. 2 Select an activity. 3 Hold UP. 4 Select Training > Set a Target.

5 Select an option:

• Select Distance Only to select a preset distance or enter a custom distance.
• Select Distance and Time to select a distance and time target.
• Select Distance and Pace or Distance and Speed to select a distance and pace or speed target.

The training target screen appears and displays your estimated finish time. The estimated finish time is based on your current performance and the time remaining.

6 Press START to start the activity timer.

TIP: You can hold UP, and select Cancel Target . . > v to cancel the training target.

1 During an activity, hold UP. 2 Select Cancel Target > M .

NOTE: You must set up the run/walk interval alerts before starting a run. After you start the run timer, you cannot change the settings.

1 Press START. 2 Select a running activity.

NOTE: Walk break alerts are available only for running activities.

3 Hold UP. 4 Select the activity settings. 5 Select Alerts > Add New > Run/Walk. 6 Set the run time for each alert. 7 Set the walk time for each alert. 8 Go for a run.

Each time you complete an interval, a message appears. The watch also beeps or vibrates if audible tones are turned on (System Settings, page 81). After you turn on the run/walk alerts, it is used each time you go for a run until you turn it off or enable a different run mode.

When you save an activity, you can evaluate your perceived effort and how you felt during the activity. Your self evaluation information can be viewed in your Garmin Connect account.

1 Hold UP. 2 Select Activities & Apps. 3 Select an activity. 4 Select the activity settings. 5 Select Self Evaluation. 6 Select an option:

• To complete self evaluation only after workouts, select Workouts Only.
• To complete self evaluation after every activity, select Always.

History includes time, distance, calories, average pace or speed, lap data, and optional sensor information.

NOTE: When the device memory is full, your oldest data is overwritten.

History contains previous activities you have saved on your watch.

The watch has a history glance for quick access to your activity data (Glances, page 15).

1 From the watch face, hold UP. 2 Select History. 3 Select an option:

• To view an activity from this week, select This Week.
• To view an older activity, select Previous Weeks, and select a week.
• To view your personal records by sport, select Records (Personal Records, page 44).
• To view your weekly or monthly totals, select Totals.

4 Select an activity. 5 Press START. 6 Select an option:

• To view additional information about the activity, select All Stats.
• To view the impact of the activity on your aerobic and anaerobic fitness, select Training Effect (About Training Effect, page 26).
• To view your time in each heart rate zone, select Heart Rate (Viewing Your Time in Each Heart Rate Zone, page 45).
• To view a summary of your running power, select Running Power.
• To select an interval and view addition information about each interval, select Intervals.
• To select a lap and view additional information about each lap, select Laps.
• To select an exercise set and view additional information about each set, select Sets.
• To select an exercise move and view additional information about each move, select Moves.
• To view the activity on a map, select Map.
• To view an elevation plot for the activity, select Elevation Plot.
• To delete the selected activity, select Delete.

When you complete an activity, the watch displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances, highest strength activity weight for major movements, and longest run, ride, or swim.

1 From the watch face, hold UP. 2 Select History > Records. 3 Select a sport. 4 Select a record. 5 Select View Record.

You can set each personal record back to the one previously recorded.

1 From the watch face, hold UP. 2 Select History > Records. 3 Select a sport. 4 Select a record to restore. 5 Select Previous Ω > A .

NOTE: This does not delete any saved activities.

1 From the watch face, hold UP. 2 Select History > Records. 3 Select a sport. 4 Select an option:

• To delete one record, select a record, and select Clear Record > M
• To delete all records for the sport, select Clear All Records > M .

NOTE: This does not delete any saved activities.

You can view the accumulated distance and time data saved to your watch.

1 From the watch face, hold UP. 2 Select History > Totals. 3 Select an activity. 4 Select an option to view weekly or monthly totals.

Viewing your time in each heart rate zone can help you adjust your training intensity.

1 From the watch face, hold UP. 2 Select History. 3 Select This Week or Previous Weeks 4 Select an activity. 5 Press START, and select Heart Rate.

1 From the watch face, hold UP. 2 Select History > Options. 3 Select an option:

• Select Delete All Activities to delete all activities from the history.
• Select Reset Totals to reset all distance and time totals.

NOTE: This does not delete any saved activities.

NOTE: The device is not compatible with Windows® 95, 98, Me, Windows NT®, and Mac® OS 10.3 and earlier.

If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted.

1 Open the Garmin drive or volume. 2 If necessary, open a folder or volume. 3 Select a file. 4 Press the Delete key on your keyboard.

NOTE: Mac operating systems provide limited support for MTP file transfer mode. You must open the Garmin drive on a Windows operating system. You should use the Garmin Express™ application to remove music files from your device.

The watch has a wrist-based heart rate monitor and is also compatible with chest heart rate monitors. You can view heart rate data on the heart rate glance. If both wrist-based heart rate and chest heart rate data are available, your watch uses the chest heart rate data.

There are several heart rate-related features available in the default glance loop.

Hold UP, and select Health & Wellness > Wrist Heart Rate.

Status: Enables or disables the wrist heart rate monitor. The default value is Auto, which automatically uses the wrist heart rate monitor unless you pair an external heart rate monitor.

NOTE: Disabling the wrist heart rate monitor also disables the wrist-based pulse oximeter sensor. You can perform a manual reading from the pulse oximeter glance.

Source Switching: Allows the watch to select the best source of heart rate data when wearing your watch and an external heart rate monitor. For more information, go to www.garmin.com/dynamicsourceswitching/.

While Swimming: Enables or disables the wrist heart rate monitor during swimming activities.

Abnormal Heart Rate Alerts: Allows you to set the watch to alert you when your heart rate exceeds or drops below a target value (Setting an Abnormal Heart Rate Alert, page 47).

Broadcast Heart Rate: Allows you to begin broadcasting your heart rate data to a paired device (Broadcasting Heart Rate Data, page 47).

If the heart rate data is erratic or does not appear, you can try these tips.

• Clean and dry your arm before putting on the watch.
• Avoid wearing sunscreen, lotion, and insect repellent under the watch.
• Avoid scratching the heart rate sensor on the back of the watch.
• Wear the watch above your wrist bone. The watch should be snug but comfortable.
• Wait until the \bullet icon is solid before starting your activity.
• Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity. NOTE: In cold environments, warm up indoors.
• Rinse the watch with fresh water after each workout.

The default value for the Wrist Heart Rate setting is Auto. The watch automatically uses the wrist-based heart rate monitor unless you pair a compatible heart rate monitor with ANT+® or Bluetooth technology to the watch.

NOTE: Disabling the wrist-based heart rate monitor also disables the wrist-based pulse oximeter sensor and the wrist gesture setting (Changing the Screen Settings, page 82).

1 From the watch face, hold UP. 2 Select Health & Wellness > Wrist Heart Rate > Status > Off.

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

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

This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute, as selected by the user, after at least ten minutes of inactivity. This feature does not notify you when your heart rate drops below the selected threshold during your chosen sleep window configured in the Garmin Connect app. This feature does not notify you of any potential heart condition and is not intended to treat or diagnose any medical condition or disease. Always defer to your health care provider for any heart-related issues.

You can set the heart rate threshold value.

1 From the watch face, hold UP. 2 Select Notifications & Alerts > System Alerts > Abnormal Heart Rate Alerts. 3 Select High Alert or Low Alert. 4 Set the heart rate threshold value.

Each time your heart rate exceeds or drops below the threshold value, a message appears and the watch vibrates.

You can broadcast your heart rate data from your watch and view it on paired devices. Broadcasting heart rate data decreases battery life.

TIP: You can customize the activity settings to broadcast your heart rate data automatically when you begin an activity (Activities and App Settings, page 77). For example, you can broadcast your heart rate data to an Edge® bike computer while cycling.

1 Select an option:

• Hold UP, and select Health & Wellness > Wrist Heart Rate > Broadcast Heart Rate.
• Hold LIGHT to open the controls menu, and select \bullet ^ { \bullet }

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 30).

2 Press START.

The watch starts broadcasting your heart rate data.

3 Pair your watch with your compatible device.

NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual.

4 Press STOP to stop broadcasting your heart rate data.

You can set up your Forerunner watch to broadcast your heart rate data automatically when you begin an activity. For example, you can broadcast your heart rate data to an Edge bike computer while cycling.

NOTE: Broadcasting heart rate data decreases battery life.

1 Press START. 2 Select an activity. 3 Press UP. 4 Select the activity settings. 5 Select Broadcast Heart Rate.

The Forerunner watch starts broadcasting your heart rate data in the background.

NOTE: There is no indication that the watch is broadcasting your heart rate data during an activity.

6 Begin the activity (Starting an Activity, page 4). 7 Pair your watch with your compatible device.

NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual.

TIP: To stop broadcasting your heart rate data, stop the activity (Stopping an Activity, page 5).

Your watch has a wrist-based pulse oximeter to gauge the peripheral saturation of oxygen in your blood (SpO2). As your altitude increases, the level of oxygen in your blood can decrease.

You can manually begin a pulse oximeter reading by viewing the pulse oximeter glance (Getting Pulse Oximeter Readings, page 49). You can also turn on all-day readings (Turning On All-Day Mode, page 49). When you view the pulse oximeter glance while you are not moving, your watch analyzes your oxygen saturation and your elevation. The elevation profile helps indicate how your pulse oximeter readings are changing, relative to your to elevation.

On the watch, your pulse oximeter reading appears as an oxygen saturation percentage and color on the graph. On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including trends over multiple days.

For more information about pulse oximeter accuracy, go to garmin.com/ataccuracy.

You can manually begin a pulse oximeter reading by viewing the pulse oximeter glance. The glance displays your most recent blood oxygen saturation percentage, a graph of your hourly average readings for the last 24 hours, and a graph of your elevation for the last 24 hours.

NOTE: The first time you view the pulse oximeter glance, the watch must acquire satellite signals to determine your elevation. You should go outside, and wait while the watch locates satellites.

1 While you are sitting or inactive, press UP or DOWN to view the pulse oximeter glance. 2 Press START to view glance details. 3 Press START, and select Take Reading to begin a pulse oximeter reading. 4 Remain motionless for up to 30 seconds.

NOTE: If you are too active for the watch to get a pulse oximeter reading, a message appears instead of a percentage. You can check again after several minutes of inactivity. For best results, hold the arm wearing the watch at heart level while the watch reads your blood oxygen saturation.

You can set your watch to continuously measure your blood oxygen saturation while you sleep.

NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings.

1 From the pulse oximeter glance, hold UP. 2 Select Pulse Ox Options > During Sleep.

1 From the pulse oximeter glance, hold UP. 2 Select Pulse Ox Options > All Day.

The watch automatically analyzes your oxygen saturation throughout the day, when you are not moving.

NOTE: Turning on all-day mode decreases battery life.

If the pulse oximeter data is erratic or does not appear, you can try these tips.

• Remain motionless while the watch reads your blood oxygen saturation.
• Wear the watch above your wrist bone. The watch should be snug but comfortable.
• Hold the arm wearing the watch at heart level while the watch reads your blood oxygen saturation.
• Use a silicone or nylon band.
• Clean and dry your arm before putting on the watch.
• Avoid wearing sunscreen, lotion, and insect repellent under the watch.
• Avoid scratching the optical sensor on the back of the watch.
• Rinse the watch with fresh water after each workout.

You can use the GPS navigation features on your device to view your path on a map, save locations, and find your way home.

This feature allows users to download courses created by other users. Garmin makes no representations about the safety, accuracy, reliability, completeness, or timeliness of courses created by third parties. Any use or reliance on courses created by third parties is at your own risk.

You can send a course from your Garmin Connect account to your device. After it is saved to your device, you can navigate the course on your device.

You can follow a saved course simply because it is a good route. For example, you can save and follow a bike friendly commute to work.

You can also follow a saved course, trying to match or exceed previously set performance goals.

1 From the watch face, press START. 2 Select an activity. 3 Hold UP. 4 Select Navigation > Courses. 5 Select a course. 6 Select Do Course.

Navigation information appears.

7 Press START to begin navigation.

Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect, page 67).

1 From the Garmin Connect app, select . 2 Select Training & Planning > Courses > Create Course. 3 Select a course type. 4 Follow the on-screen instructions. 5 Select Done.

NOTE: You can send this course to your device (Sending a Course to Your Device, page 50).

You can send a course you created using the Garmin Connect app to your device (Creating a Course on Garmin Connect, page 50).

1 From the Garmin Connect app, select . 2 Select Training & Planning > Courses. 3 Select a course. 4 Select . 5 Select your compatible device. 6 Follow the on-screen instructions.

You can view or edit course details before you navigate a course.

1 Press START. 2 Select a GPS activity. 3 Scroll down, and select Navigation > Courses. 4 Select a course. 5 Press START 6 Select an option:

• To begin navigation, select Do Course.
• To create a custom pace band, select PacePro (PacePro Training, page 39).
• To view the course on the map and pan or zoom the map, select Map.
• To begin the course in reverse, select Do Course in Reverse.
• To view an elevation plot of the course, select Elevation Plot.
• To change the course name, select Name.
• To delete the course, select Delete.

You can save your current location to navigate back to it later.

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 30).

1 Hold LIGHT. 2 Select . 3 Follow the on-screen instructions.

TIP: You can save a location from the controls menu (Controls, page 27).

1 Press START. 2 Select an activity. 3 Hold UP. 4 Select Navigation > Saved Locations. 5 Select a saved location. 6 Select an option to view or edit the location details.

You can use your device to navigate to a destination or follow a course.

1 Press START. 2 Select an activity. 3 Hold UP. 4 Select Navigation. 5 Select a category. 6 Respond to the on-screen prompts to choose a destination. 7 Select Go To.

Navigation information appears.

8 Press START to begin navigation.

You can navigate back to the starting point of your current activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS.

1 During an activity, press STOP. 2 Select Back to Start, and select an option:

• To navigate back to the starting point of your activity along the path you traveled, select TracBack.
• To navigate back to the starting point of your activity in a straight line, select Straight Line.

Your current location \textcircled{1} and the track to follow \textcircled{2} appear on the map.

• To stop navigation and continue your activity, hold UP, and select Stop Navigation or Stop Course.
• To stop navigation and save your activity, press STOP, and select Save.

represents your location on the map. Location names and symbols appear on the map. When you are navigating to a destination, your route is marked with a line on the map.

• Map navigation (Panning and Zooming the Map, page 53)
• Map settings (Map Settings, page 53)

You can add the map to the data screens loop for an activity.

1 Hold UP. 2 Select Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens > Add New > Map.

1 While navigating, press UP or DOWN to view the map. 2 Hold UP. 3 Select Pan/Zoom. 4 Select an option:

• To toggle between panning up and down, panning left and right, or zooming, press START.
• To pan or zoom the map, press UP and DOWN.
• To quit, press BACK.

You can customize how the map appears in the map app and data screens.

Hold UP, and select Map.

Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen. The Track Up option shows your current direction of travel at the top of the screen.

User Locations: Shows or hides saved locations on the map.

Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom in or out manually.

The watch has a 3-axis compass with automatic calibration. The compass features and appearance change depending on your activity, whether GPS is enabled, and whether you are navigating to a destination.

Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that influence magnetic fields, such as vehicles, buildings, and overhead power lines.

Your watch was already calibrated at the factory, and the watch uses automatic calibration by default. If you experience irregular compass behavior, for example, after moving long distances or after extreme temperature changes, you can manually calibrate the compass.

1 Hold UP. 2 Select Sensors & Accessories > Calibrate Compass. 3 Follow the on-screen instructions.

TIP: Move your wrist in a small figure eight motion until a message appears.

The Forerunner watch has several internal sensors, and you can pair additional wireless sensors for your activities.

Your watch can be paired and used with wireless sensors using ANT+ or Bluetooth technology (Pairing Your Wireless Sensors, page 54). After the devices are paired, you can customize the optional data fields (Customizing the Data Screens, page 78). If your watch was packaged with a sensor, they are already paired. For information about specific Garmin sensor compatibility, purchasing, or to view the owner's manual, go to buy.garmin.com for that sensor.

NOTE: Bluetooth sensors are available only with a Forerunner music watch.

The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, you must pair the watch and sensor. After they are paired, the watch connects to the sensor automatically when you start an activity and the sensor is active and within range. For more information about connection types, go to www.garmin.com/hrm_connection_types.

1 Put on the heart rate monitor, install the sensor, or press the button to wake up the sensor.

NOTE: See your wireless sensor owner's manual for pairing information.

2 Bring the watch within _ { 3 m } (10 ft.) of the sensor.

NOTE: Stay "X5" (33 ft.) away from other wireless sensors while pairing.

3 Hold UP. 4 Select Sensors & Accessories > Add New. 5 Select an option:

• Select Search All.
• Select your sensor type.

After the sensor is paired with your watch, the sensor status changes from Searching to Connected. Sensor data appears in the data screen loop or a custom data field. You can customize the optional data fields (Customizing the Data Screens, page 78).

The HRM 600, HRM-Fit, and HRM-Pro series accessories calculate your running pace and distance based on your user profile and the motion measured by the sensor on every stride. The heart rate monitor provides running pace and distance when GPS is not available, such as during treadmill running. You can view your running pace and distance on your compatible Forerunner watch when connected using ANT+ technology or secure Bluetooth technology. You can also view it on compatible third-party training apps.

The pace and distance accuracy improves with calibration.

Automatic calibration: The default setting for your watch is Auto Calibrate. The heart rate accessory calibrates each time you run outside with it connected to your compatible Forerunner watch.

NOTE: Automatic calibration does not work for indoor, trail, or ultra run activities (Tips for Recording Running Pace and Distance, page 55).

Manual calibration: You can select Calibrate & Save after a treadmill run with your connected heart rate accessory (Calibrating the Treadmill Distance, page 10).

• Update your Forerunner watch software (Product Updates, page 87).
Complete several outdoor runs with GPS and your connected HRM 600, HRM-Fit, or HRM-Pro series accessory. It's important that your outdoor range of paces matches your range of paces on the treadmill.
• If your run includes sand or deep snow, go to the sensor settings, and turn off Auto Calibrate.
• If you previously connected a compatible foot pod using ANT+ technology, set the foot pod status to Off, or remove it from the list of connected sensors.
• Complete a treadmill run with manual calibration (Calibrating the Treadmill Distance, page 10).
• If automatic and manual calibrations don't seem accurate, go to the sensor settings, and select HRM Pace & Distance > Reset Calibration Data.

NOTE: You can try turning off Auto Calibrate, and then manually calibrate again (Calibrating the Treadmill Distance, page 10).

Garmin running power is calculated using measured running dynamics information, user mass, environmental data, and other sensor data. The power measurement estimates the amount of power a runner applies to the road surface, and it is displayed in watts. Using running power as a gauge of effort may suit some runners better than using either pace or heart rate. Running power can be more responsive than heart rate for indicating the level of effort, and it can account for the uphills, downhills, and wind, which a pace measurement does not do.

Running power can be measured using the watch sensors. You can customize the running power data fields to view your power output and make adjustments to your training (Data Fields, page 94). You can set up power alerts to be notified when you reach a specified power zone (Activity Alerts, page 79).

Running power zones are similar to cycling power zones. The values for the zones are default values based on gender, weight, and average ability, and may not match your personal abilities. You can view your zones on the Garmin Connect account.

Hold UP, select Activities & Apps, select a running activity, select the activity settings, and select Running Power.

Status: Enables or disables recording Garmin running power data.

Account for Wind: Enables or disables using wind data when calculating your running power. Wind data is a combination of the speed, heading, and barometer data from your watch and the available wind data from your phone.

Running dynamics is feedback about your running form. Your Forerunner watch has an accelerometer to calculate five running form metrics. You can view your running dynamics data in the Garmin Connect app.

The watch uses wrist-based running dynamics to provide feedback about your running form. You can add a running dynamics screen to any running activity (Customizing the Data Screens, page 78).

1 Press START, and select a running activity. 2 Press START to start the activity timer. 3 Go for a run. 4 Scroll to the running dynamics screen to view your metrics.

5 If necessary, hold UP to edit how the running dynamics data appears.

Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height.

For additional theories and interpretations of running dynamics data, you can search reputable running publications and websites.

You can use a compatible bike speed or cadence sensor to send data to your watch.

• Pair the sensor with your watch (Pairing Your Wireless Sensors, page 54).
• Set your wheel size (Wheel Size and Circumference, page 102).
• Go for a ride (Starting an Activity, page 4).

The Varia device can improve situational awareness. It is not a replacement for cyclist attentiveness and good judgment. Always maintain awareness of your surroundings, and operate the bicycle in a safe manner. Failure to do so could result in serious injury or death.

Your Forerunner device can be used with the Varia smart bike lights and rearview radar (Using the Varia Camera Controls, page 58). See the owner's manual for your Varia device for more information.

Some jurisdictions may prohibit or regulate the recording of video, audio, or photographs, or may require that all parties have knowledge of the recording and provide consent. It is your responsibility to know and follow all laws, regulations, and any other restrictions in jurisdictions where you plan to use this device.

Before you can use the Varia camera controls, you must pair the accessory with your watch (Pairing Your Wireless Sensors, page 54).

1 Select an option:

• Add the Camera Controls control to your watch (Customizing the Controls Menu, page 30).
• Add the Camera Controls glance to your watch (Customizing the Glance Loop, page 18).

2 From the Camera Controls control or glance, select an option:

• Select > to view the camera settings.
• Select > \bullet to record the ride.
• Select to take a photo.
• Select to save a clip.

Your device is compatible with the tempe temperature sensor. You can attach the sensor to a secure strap or loop where it is exposed to ambient air, so it provides a consistent source of accurate temperature data. You must pair the tempe sensor with your device to display temperature data. See the instructions for your tempe sensor for more information (www.garmin.com/manuals/tempe).

You can update your user profile on your watch or on the Garmin Connect app.

You can update your sex, date of birth, height, weight, wrist, heart rate zone, and power zone. The watch uses this information to calculate accurate training data.

1 Hold UP. 2 Select User Profile. 3 Select an option.

When you first set up the watch, you must choose a sex. Most fitness and training algorithms are binary. For the most accurate results, Garmin recommends selecting your sex assigned at birth. After the initial setup, you can customize the profile settings in your Garmin Connect account.

Profile & Privacy: Enables you to customize the data on your public profile.

User Settings: Sets your sex. If you select Not Specified, the algorithms that require a binary input will use the sex you specified when you first set up the watch.

Your fitness age gives you an idea of how your fitness compares with a person of the same sex. Your watch uses information, such as your age, body mass index (BMI), resting heart rate data, and vigorous activity history to provide a fitness age. If you have an Index™ scale, your watch uses the body fat percentage metric instead of BMI to determine your fitness age. Exercise and lifestyle changes can impact your fitness age.

NOTE: For the most accurate fitness age, complete the user profile setup (Setting Up Your User Profile, page 58).

1 Hold UP. 2 Select User Profile > Fitness Age.

Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate.

Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles.

• Your heart rate is a good measure of exercise intensity.
• Training in certain heart rate zones can help you improve cardiovascular capacity and strength.

If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 60) to determine the best heart rate zone for your fitness objectives.

If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is 220 minus your age.

The watch uses your user profile information from the initial setup to determine your default heart rate zones. You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone and enter your resting heart rate manually. You can manually adjust your zones on the watch or using your Garmin Connect account.

1 Hold UP. 2 Select User Profile > Heart Rate & Power Zones > Heart Rate. 3 Select Max. Heart Rate, and enter your maximum heart rate. 4 Select Resting HR > Set Custom, and enter your resting heart rate.

You can use the average resting heart rate measured by your watch, or you can set a custom resting heart rate.

5 Select Zones > Based On. 6 Select an option:

• Select %Max. HR to view and edit the zones as a percentage of your maximum heart rate.
Select %HRR to view and edit the zones as a percentage of your heart rate reserve (maximum heart rate minus resting heart rate).

7 Select a zone, and enter a value for each zone. 8 Select Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional). 9 Repeat the steps to add sport heart rate zones (optional).

The default settings allow the watch to detect your maximum heart rate and set your heart rate zones as a percentage of your maximum heart rate.

• Verify that your user profile settings are accurate (Setting Up Your User Profile, page 58).
• Run often with the wrist or chest heart rate monitor.
• View your heart rate trends and time in zones using your Garmin Connect account.

The power zones use default values based on gender, weight, and average ability, and may not match your personal abilities. If you know your threshold power (TP) value, you can enter it and allow the software to calculate your power zones automatically. You can manually adjust your zones on the watch or using your Garmin Connect account.

1 Hold UP. 2 Select User Profile > Heart Rate & Power Zones > Running Power. 3 Select Based On. 4 Select an option:

• Select Watts to view, and edit the zones in watts.
• Select % of TP to view, and edit the zones as a percentage of your threshold power.

5 Select Threshold Power, and enter your value. 6 Select a zone, and enter a value for each zone. 7 If necessary, select Minimum, and enter a minimum power value.

NOTE: There are three different music playback options for your Forerunner music watch.

• Third-party provider music
• Personal audio content
• Music stored on your phone

On a Forerunner music watch, you can download audio content to your watch from your computer or from a third-party provider, so you can listen when your phone is not nearby. To listen to audio content stored on your watch, you can connect Bluetooth headphones.

Before you can send your personal music to your watch, you must install the Garmin Express application on your computer (www.garmin.com/express).

You can load your personal audio files, such as .mp3 and .m4a files, to a Forerunner music watch from your computer. For more information, go to www.garmin.com/musicfiles.

1 Connect the watch to your computer using the included USB cable. 2 On your computer, open the Garmin Express application, select your watch, and select Music.

TIP: For Windows computers, you can select and browse to the folder with your audio files. For Apple® computers, the Garmin Express application uses your iTunes® library.

3 In the My Music or iTunes Library list, select an audio file category, such as songs or playlists. 4 Select the checkboxes for the audio files, and select Send to Device. 5 If necessary, in the Forerunner music list, select a category, select the checkboxes, and select Remove From Device to remove audio files.

Before you can download music or other audio files to your watch from a supported third-party provider, you must connect the provider to your watch.

For more options, you can download the Connect IQ app on your phone (Downloading Connect IQ Features, page 69).

1 Press START. 2 Select Connect IQ Store. 3 Follow the on-screen instructions to install a third-party music provider. 4 Hold DOWN from any screen to open the music controls. 5 Select the music provider.

NOTE: If you want to select another provider, hold UP, select Music Providers, and follow the on-screen instructions.

Before you can download audio content from a third-party provider, you must connect to a Wi‑Fi network (Connecting to a Wi‑Fi Network, page 67).

1 Hold DOWN from any screen to open the music controls. 2 Hold UP. 3 Select Music Providers. 4 Select a connected provider, or select Add Music Apps to add a music provider from the Connect IQ store. 5 Select a playlist or other item to download to the watch. 6 If necessary, press BACK until you are prompted to sync with the service.

NOTE: Downloading audio content can drain the battery. You may be required to connect the watch to an external power source if the battery is low.

1 From the Garmin Connect app, select . 2 Select Garmin Devices, and select your watch. 3 Select Music. 4 Select an installed third-party provider, and follow the on-screen instructions to disconnect the third-party provider from your watch.

To listen to music loaded onto your Forerunner music watch, you must connect Bluetooth headphones.

1 Bring the headphones within 2 m (6.6 ft.) of your watch. 2 Enable pairing mode on the headphones. 3 Hold UP. 4 Select Music > Headphones > Add New. 5 Select your headphones to complete the pairing process.

1 Hold DOWN from any screen to open the music controls. 2 Hold UP. 3 Select an option:

• If this is your first time listening to music, select Music > Music Providers.
• If this is not your first time listening to music, select Music Providers.

4 Select an option:

• To listen to music downloaded to the watch from your computer, select My Music, and select an option (Downloading Personal Audio Content, page 61).
• To listen to music from a third-party provider, select the name of the provider, and select a playlist.
• To control music playback on your phone, select Control Phone.

5 If necessary, connect your Bluetooth headphones (Connecting Bluetooth Headphones, page 62).

6 Select .

NOTE: Some music playback controls are available on a Forerunner music watch only.

NOTE: Music playback controls may look different, depending on the selected music source.

1 On your phone, start playing a song or playlist. 2 Select an option:

• On a Forerunner music watch, hold DOWN from any screen to open the music controls.
• On a Forerunner non-music watch, press DOWN to view the music controls glance.

NOTE: You may need to add the music controls glance to your glance loop (Customizing the Glance Loop, page 18).

3 Hold UP. 4 Select Music > Music Providers > Control Phone.

You can change the music playback mode from stereo to mono.

1 Hold UP. 2 Select Music > Audio. 3 Select an option.

Connectivity features are available for your watch when you pair with your compatible phone (Pairing Your Phone, page 64). Additional features are available when you connect your watch to a Wi‑Fi network (Connecting to a Wi‑Fi Network, page 67).

Phone connectivity features are available for your Forerunner watch when you pair it using the Garmin Connect app (Pairing Your Phone, page 64).

• App features from the Garmin Connect app, the Connect IQ app, and more (Phone Apps and Computer Applications, page 67)
• Glances (Glances, page 15)
• Controls menu features (Controls, page 27)
• Safety and tracking features (Safety and Tracking Features, page 72)
• Phone interactions, such as notifications (Enabling Bluetooth Notifications, page 64)

To use the connected features on your watch, you must pair it directly through the Garmin Connect app, instead of from the Bluetooth settings on your phone.

1 During the initial setup on your watch, select \pmb { \check { \nu } } when you are prompted to pair with your phone.

NOTE: If you previously skipped the pairing process, you can hold UP, and select Connectivity > Phone > Pair Phone.

NOTE: If you have a Forerunner non-music watch, you can hold UP, and select Phone > Pair Phone.

2 Scan the QR code with your phone, and follow the on-screen instructions to complete the pairing and setup process.

Before you can enable notifications, you must pair the watch with a compatible phone (Pairing Your Phone, page 64).

1 Hold UP. 2 If you have a Forerunner music watch, select Connectivity. 3 Select Phone > Notifications > Status > On. 4 Select During Activity or General Use. 5 Select a notification type. 6 Select status, tone, and vibration preferences. 7 Press BACK. 8 Select privacy and timeout preferences. 9 Press BACK. 10 Select Signature to add a signature to your text message replies.

1 From the watch face, press UP or DOWN to view the notifications glance. 2 Press START. 3 Select a notification. 4 Press START for more options. 5 Press BACK to return to the previous screen.

When you receive a phone call on your connected phone, the Forerunner watch displays the name or phone number of the caller.

• To accept the call, select START.
NOTE: To talk to the caller, you must use your connected phone.
• To decline the call, select DOWN.
• To decline the call and immediately send a text message reply, select , and select a message from the list.

NOTE: To send a text message reply, you must be connected to a compatible Android™ phone using Bluetooth technology.

NOTE: This feature is available only for compatible Android phones.

When you receive a text message notification on your watch, you can send a quick reply by selecting from a list of messages. You can customize messages in the Garmin Connect app.

NOTE: This feature sends text messages using your phone. Regular text message limits and charges from your carrier and phone plan may apply. Contact your mobile carrier for more information about text message charges or limits.

1 From the watch face, press UP or DOWN to view the notifications glance. 2 Press START, and select a text message notification. 3 Press START. 4 Select Reply. 5 Select a message from the list.

Your phone sends the selected message as an SMS text message.

You can use your compatible phone to manage notifications that appear on your Forerunner watch.

Select an option:

• If you are using an iPhone®, go to the "X5" notifications settings to select the items to show on the watch.
• If you are using an Android phone, from the Garmin Connect app, select \bullet \bullet \bullet > Settings > Notifications.

You can turn off the Bluetooth phone connection from the controls menu.

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 30).

1 Hold LIGHT to view the controls menu. 2 Select \nwarrow to turn off the Bluetooth phone connection on your Forerunner watch.

Refer to the owner's manual for your phone to turn off Bluetooth technology on your phone.

You can set the Forerunner watch to alert you when your paired phone connects and disconnects using Bluetooth technology.

NOTE: Phone connection alerts are turned off by default.

1 Hold UP. 2 Select Connectivity > Phone > Connected Alerts.

1 Hold UP. 2 Select Notifications & Alerts > System Alerts > Phone > Find My Phone Alerts.

Your Forerunner watch automatically stores a GPS location when your paired phone is disconnected during a GPS activity. You can use this feature to help locate a phone that is lost during an activity.

1 Start a GPS activity. 2 When prompted to navigate to the last known location of your device, select ✓. 3 Navigate to the location on the map (Navigating to a Destination, page 51). 4 Press DOWN to view a compass pointing to the location (optional). 5 When your watch is within Bluetooth range of your phone, the Bluetooth signal strength appears on the screen.

The signal strength increases as you move closer to your phone.

You can enable your Forerunner music watch to play motivational status announcements during a run or other activity. Audio prompts play on your connected Bluetooth headphones, if available. Otherwise, audio prompts play on your phone paired through the Garmin Connect app. During an audio prompt, the watch or phone lowers the volume of the primary audio to play the announcement.

NOTE: This feature is not available for all activities.

1 Hold UP. 2 Select Audio Prompts. 3 Select an option:

NOTE: Some alerts are available only for a Forerunner music watch.

• To hear a prompt for each lap, select Lap Alert.
• To customize prompts with your pace and speed information, select Pace/Speed Alert.
• To customize prompts with your heart rate information, select Heart Rate Alert.
• To customize prompts with power data, select Power Alert.
• To hear prompts when you start and stop the activity timer, including the Auto Pause® feature, select Timer Events.
• To hear workout alerts play as an audio prompt, select Workout Alerts.
• To hear activity alerts play as an audio prompt, select Activity Alerts (Activity Alerts, page 79).
• To hear a sound play right before an audio alert or prompt, select Audio Tones.
• To change the language or the dialect of the voice prompts, select Dialect.
• To change the voice of the prompts to male or female, select Voice.

Wi‑Fi is available only on the Forerunner music watch.

Activity uploads to your Garmin Connect account: Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity.

Audio content: Allows you to sync audio content from third-party providers.

Software updates: You can download and install the latest software.

Workouts and training plans: You can browse for and select workouts and training plans on your Garmin Connect account. The next time your watch has a Wi‑Fi connection, the files are sent to your watch.

You must connect your watch to the Garmin Connect app on your phone or to the Garmin Express application on your computer before you can connect to a Wi‑Fi network.

1 Hold UP. 2 Select Connectivity > Wi-Fi > My Networks > Search for Networks.

The watch displays a list of nearby Wi‑Fi networks.

3 Select a network. 4 If necessary, enter the password for the network.

The watch connects to the network, and the network is added to the list of saved networks. The watch reconnects to this network automatically when it is within range.

You can connect your watch to multiple Garmin phone apps and computer applications using the same Garmin account.

You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims, hikes, triathlons, and more. To sign up for a free account, you can download the app from the app store on your phone , or go to connect.garmin.com.

Store your activities: After you complete and save an activity with your watch, you can upload that activity to your Garmin Connect account and keep it as long as you want.

Plan your training: You can choose a fitness goal and load one of the day-by-day training plans.

Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet your goals.

Share your activities: You can connect with friends to follow each other's activities or share links to your activities.

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

After you pair your watch with your phone (Pairing Your Phone, page 64), you can use the Garmin Connect app to upload all of your activity data to your Garmin Connect account.

1 Verify the Garmin Connect app is running on your phone. 2 Bring your watch within "X5" (30 ft.) of your phone.

Your watch automatically syncs your data with the Garmin Connect app and your Garmin Connect account.

Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the watch with a compatible phone (Pairing Your Phone, page 64).

Sync your watch with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 68).

When new software is available, the Garmin Connect app automatically sends the update to your watch.

The Garmin Express application connects your watch to your Garmin Connect account using a computer. You can use the Garmin Express application to upload your activity data to your Garmin Connect account and to send data, such as workouts or training plans, from the Garmin Connect website to your watch. You can also add music to your watch (Downloading Personal Audio Content, page 61). You can also install software updates and manage your Connect IQ apps.

1 Connect the watch to your computer using the USB cable. 2 Go to www.garmin.com/express. 3 Download and install the Garmin Express application. 4 Open the Garmin Express application, and select Add Device. 5 Follow the on-screen instructions.

Before you can update your device software, you must have a Garmin Connect account, and you must download the Garmin Express application.

1 Connect the device to your computer using the USB cable. When new software is available, Garmin Express sends it to your device. 2 Follow the on-screen instructions. 3 Do not disconnect your device from the computer during the update process.

NOTE: If you have already set up your device with Wi‑Fi connectivity, Garmin Connect can automatically download available software updates to your device when it connects using Wi‑Fi.

NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 30).

1 Hold LIGHT to view the controls menu. 2 Select Sync.

You can enhance the data, connections, and training available on your Garmin Connect account with a Garmin Connect+ subscription. To sign up, you can download the Garmin Connect app from the app store on your phone, or go to connect.garmin.com.

Active Intelligence (AI): Receive AI insights about your data and activities.

LiveTrack+: Send LiveTrack text messages, receive a personalized profile page, and view previous LiveTrack sessions.

Track indoor activities: View your indoor activity and workout data in real time, enabling you to adjust your performance during the activity.

Training guidance: Get additional expert support and guidance for select Garmin Coach training plans.

Performance dashboard: View your training data your way with customized charts and graphs.

Social features: Gain access to exclusive badges, badge challenges, and double points for challenges. You can update your profile avatar with customizable frames.

You can add Connect IQ apps, data fields, glances, music providers, and watch faces to your watch using the Connect IQ store on your watch or phone.

NOTE: Music providers and Connect IQ access from the watch are available only on your Forerunner music watch.

Watch Faces: Allow you to customize the appearance of the clock.

Device Apps: Add interactive features to your watch, such as glances and new outdoor and fitness activity types.

Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways. You can add Connect IQ data fields to built-in features and pages.

Music: Add music providers to your Forerunner music watch.

Before you can download features from the Connect IQ app, you must pair your Forerunner watch with your phone (Pairing Your Phone, page 64).

1 From the app store on your phone, install and open the Connect IQ app. 2 If necessary, select your watch. 3 Select a Connect IQ feature. 4 Follow the on-screen instructions.

1 Connect the watch to your computer using a USB cable. 2 Go to apps.garmin.com, and sign in. 3 Select a Connect IQ feature, and download it. 4 Follow the on-screen instructions.

Before you can use certain inReach® features of the Garmin Messenger app, including SOS, tracking, and inReach Weather, you must have an active satellite subscription and a connected inReach device. Always test the app before you use it outdoors.

With an inReach subscription and a connected inReach device, you can use the Garmin Messenger app for tracking, SOS, inReach Weather, and managing your service plan. You can also use the app to message other inReach device users, as well as friends and family. The app works over both the Iridium® satellite network and the internet (using a wireless connection or cellular data on your phone). Messages sent using a wireless connection or cellular data on your phone do not incur data charges or additional charges on your inReach subscription. Messages received may incur charges if message delivery is attempted over both the Iridium satellite network and the internet. Standard text messaging rates for your cellular data plan apply.

Without an inReach subscription, the app also provides a messaging experience for friends and family. Anyone can download the app and connect their phone, allowing them to communicate with other app users over the internet (no login is required). App users can also create group messaging threads with other SMS phone numbers. New members added to the group message can download the app to see what others are saying.

You can download the Garmin Messenger app from the app store on your phone (garmin.com/messengerapp).

The non-satellite messaging features of the Garmin Messenger app alone should not be relied on as a primary method to obtain emergency assistance.

To use the Messenger feature, your Forerunner watch must be connected to the Garmin Messenger app on your compatible phone using Bluetooth technology.

The Messenger feature on your watch allows you to view, compose, and reply to messages from the Garmin Messenger phone app.

1 From the watch face, press UP or DOWN to view the Messenger glance. TIP: The Messenger feature is available as a glance, app, or controls menu option on your watch. 2 Press START to open the glance. 3 If this is your first time using the Messenger feature, scan the QR code with your phone, and follow the on-screen instructions to complete the pairing and setup process. 4 On your watch, select an option:

• To compose a new message, select New Message, select a recipient, and either select a pre-defined message or compose your own.
• To view a conversation, press UP or DOWN, and select a conversation.
• To reply to a message, select a conversation, select Reply, and either select a pre-defined message or compose your own.

It is your responsibility to use discretion when sharing information with others. Always ensure you are aware of and comfortable with the individual with whom you share information.

The Garmin Share feature allows you to use Bluetooth technology to wirelessly share your data with other compatible Garmin devices. With Garmin Share enabled and compatible Garmin devices in range of each other, you can select saved locations, courses, and workouts to transfer to another device through a direct, secured device-to-device connection, without the need for a phone or Wi‑Fi connectivity.

Before you can use this feature, you must have Bluetooth technology enabled on both compatible devices, and they must be within _ { 3 m } (10 ft.) of each other. When prompted, you must also consent to share your data with other Garmin devices using Garmin Share.

Your Forerunner watch can send and receive data when connected to another compatible Garmin device (Receiving Data with Garmin Share, page 71). You can also transfer your data between different devices. For example, you can share a favorite course from your Edge bike computer to your compatible Garmin watch.

1 Press START. 2 Select Garmin Share > Share. 3 Select a category, and select one item. 4 Select an option:

• Select Share.
• Select Add More > Share Items to select more than one item to share.

5 Wait while the device locates compatible devices. 6 Select a device. 7 Confirm the six-digit PIN matches on both devices, and select ✓. 8 Wait while the devices transfer the data. 9 Select Share Again to share the same items with another user (optional). 10 Select Done.

Before you can use this feature, you must have Bluetooth technology enabled on both compatible devices, and they must be within _ { 3 m } (10 ft.) of each other. When prompted, you must also consent to share your data with other Garmin devices using Garmin Share.

1 Press START. 2 Select Garmin Share. 3 Wait while the device locates compatible devices in range. 4 Select \pmb { \check { \nu } } 5 Confirm the six-digit PIN matches on both devices, and select \pmb { \check { \nu } } . 6 Wait while the devices transfer the data. 7 Select Done.

Hold UP, and select Connectivity > Garmin Share.

Status: Enables the watch to send and receive items through Garmin Share.

Forget Devices: Removes all of the devices the watch has previously shared items with.

CAUTION

The safety and tracking features are supplemental features and should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.

To use the safety and tracking features, the Forerunner watch must be connected to the Garmin Connect app using Bluetooth technology. Your paired phone must be equipped with a data plan and be in an area of network coverage where data is available. You can enter emergency contacts in your Garmin Connect account.

For more information about safety and tracking features, go to www.garmin.com/safety.

Assistance: Allows you to send a message with your name, LiveTrack link, and GPS location (if available) to your emergency contacts.

Incident Detection: When the Forerunner watch detects an incident during certain outdoor activities, the watch sends an automated message, LiveTrack link, and GPS location (if available) to your emergency contacts.

LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite followers using email or social media, allowing them to view your live data on a web page.

Emergency contact phone numbers are used for the safety and tracking features.

1 From the Garmin Connect app, select . 2 Select Safety & Tracking > Safety Features > Emergency Contacts > Add Emergency Contacts. 3 Follow the on-screen instructions.

Your emergency contacts receive a notification when you add them as an emergency contact, and can accept or decline your request. If a contact declines, you must choose another emergency contact.

You can add up to 50 contacts to the Garmin Connect app. Contact emails can be used with the LiveTrack feature. Three of these contacts can be used as emergency contacts (Adding Emergency Contacts, page 72).

1 From the Garmin Connect app, select . 2 Select Contacts. 3 Follow the on-screen instructions.

After you add contacts, you must sync your data to apply the changes to your Forerunner device (Manually Syncing Data with Garmin Connect, page 68).

Incident detection is a supplemental feature available only for certain outdoor activities. Incident detection should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.

Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin Connect app (Adding Emergency Contacts, page 72). Your paired phone must be equipped with a data plan and be in an area of network coverage where data is available. Your emergency contacts must be able to receive emails or text messages (standard text messaging rates may apply).

1 Hold UP. 2 Select Safety & Tracking > Incident Detection. 3 Select a GPS activity.

NOTE: Incident detection is available only for certain outdoor activities.

When an incident is detected by your Forerunner watch and your phone is connected, the Garmin Connect app can send an automated text message and email with your name and GPS location (if available) to your emergency contacts. A message appears on your device and paired phone indicating your contacts will be informed after 15 seconds have elapsed. If assistance is not needed, you can cancel the automated emergency message.

Assistance is a supplemental feature and should not be relied upon as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.

Before you can request assistance, you must set up emergency contacts in the Garmin Connect app (Adding Emergency Contacts, page 72). Your paired phone must be equipped with a data plan and be in an area of network coverage where data is available. Your emergency contacts must be able to receive emails or text messages (standard text messaging rates may apply).

1 Hold LIGHT. 2 When you feel three vibrations, release the button to activate the assistance feature.

The countdown screen appears.

TIP: Before the countdown is complete, you can hold any button to cancel the message.

Live event sharing allows you to send messages to friends and family during an event, providing real-time updates including cumulative time and last lap time. Before the event, you can customize the list of recipients and the message content in the Garmin Connect app.

Before you can use live event sharing, you must set up the LiveTrack feature in the Garmin Connect app.

NOTE: LiveTrack features are available when your Forerunner watch is connected to the Garmin Connect app using Bluetooth technology, with a compatible Android phone.

1 In the Garmin Connect app, from the settings menu, select Safety & Tracking > Live Event Sharing.

You can customize the message triggers and options.

2 Go outside, and select a GPS activity on your Forerunner watch.

NOTE: This feature is not available for all activities.

3 Select > Live Event Sharing >

Live event sharing is enabled for 24 hours.

4 Select Recipients to add people from your contacts.

You can set multiple alarms.

1 Hold UP. 2 Select Clocks > Alarms > Add Alarm. 3 Enter the alarm time.

1 From the watch face, hold UP. 2 Select Clocks > Alarms. 3 Select an alarm. 4 Select an option:

• To turn the alarm on or off, select Status.
• To change the alarm time, select Time.
• To set the alarm to repeat regularly, select Repeat, and select when the alarm should repeat.
• To select the type of alarm notification, select Sound and Vibe.
• To turn the display on or off with the alarm, select Brightness.
• To select a description for the alarm, select Label.
• To delete the alarm, select Delete.

1 From the watch face, hold UP. 2 Select Clocks > Stopwatch. 3 Press START to start the timer. 4 Press BACK to restart the lap timer \textcircled{1}

The total stopwatch time \textcircled{2} continues running.

5 Press STOP to stop both timers. 6 Select an option:

• To reset both timers, press DOWN.
• To save the stopwatch time as an activity, press UP, and select Save Activity.
• To reset the timers and exit the stopwatch, press UP, and select Done.
• To review the lap timers, press UP, and select Review.

NOTE: The Review option only appears if there have been multiple laps.

• To return to the watch face without resetting the timers, press UP, and select Go To Watchface.
• To enable or disable lap recording, press UP, and select Lap Key.

1 From the watch face, hold UP. 2 Select Clocks > Timers.

3 Select an option:

• To set and save a countdown timer for the first time, enter the time, press UP, and select Save Timer.
• To set and save additional countdown timers, select Add Timer, and enter the time.
• To set a countdown timer without saving it, select Quick Timer, and enter the time.

4 If necessary, press UP, and select an option:

• Select Time to change the time.
• Select Restart > On to automatically restart the timer after it expires.
• Select Sound and Vibe, and select a type of notification.

5 Press START to start the timer.

1 From the watch face, hold UP. 2 Select Clocks > Timers. 3 Select a timer. 4 Press UP, and select Delete.

Each time you turn on the watch and acquire satellites, the watch automatically detects your time zones and the current time of day. You can also manually sync the time with GPS when you change time zones, and to update for daylight saving time.

1 Hold UP. 2 Select System > Time > Sync With GPS. 3 Wait while the device locates satellites (Acquiring Satellite Signals, page 88).

1 From the watch face, hold UP. 2 Select System > Time > Set Time > Manual. 3 Select Time, and enter the time of day.

You can display the current time of day in additional time zones.

NOTE: You can view your alternate time zones in the glance loop (Customizing the Glance Loop, page 18).

1 Hold UP. 2 Select Clocks > Alt. Time Zones > Add Zone. 3 Press UP or DOWN to highlight a region, and press START to select it. 4 Select a time zone. 5 If necessary, rename the zone.

1 Hold UP. 2 Select Clocks > Alt. Time Zones. 3 Select a time zone. 4 Press START. 5 Select an option:

• To set the time zone to display on the glance loop, select Set as Favorite.
• To enter a custom name for the time zone, select Rename.
• To enter a custom abbreviation for the time zone, select Abbreviate.
• To change the time zone, select Change Zone.
• To delete the time zone, select Delete.

These settings allow you to customize each preloaded activity app based on your needs. For example, you can customize data pages and enable alerts and training features. Not all settings are available for all activity types.

Hold UP, select Activities & Apps, select an activity, and select the activity settings.

Accent Color: Sets the accent color of each activity to help identify which activity is active.

Alerts: Sets the training or navigation alerts for the activity (Activity Alerts, page 79).

Auto Pause: Sets the options for the Auto Pause feature to stop recording data when you stop moving or when you drop below a specified speed. This feature is helpful if your activity includes stop lights or other places where you must stop.

Auto Rest: Automatically creates a rest interval when you stop moving during a pool swim activity (Swim Auto Rest and Manual Rest, page 9). Sets the options for automatically starting and stopping the rest timer for the ultra run activity (Ultra Run Auto Rest Settings, page 7).

Auto Set: Enables the watch to start and stop exercise sets automatically during a strength training activity.

Broadcast Heart Rate: Enables automatic heart rate data broadcasting when you start the activity (Broadcasting Heart Rate Data, page 47).

Countdown Start: Enables a countdown timer for pool swimming intervals.

Data Screens: Enables you to customize data screens and add new data screens for the activity (Customizing the Data Screens, page 78).

Edit Weight: Allows you to add the weight used for an exercise set during a strength training or cardio activity.

Ending Alerts: Sets an alert for two or five minutes before the end of your meditation.

NOTE: This activity is available only for a Forerunner music watch.

Jump Mode: Sets the jump rope activity target to a set time, number of reps, or open ended.

Lane Number: Sets your lane number for track running.

Lap Key: Enables or disables the BACK button for recording a lap or rest during an activity.

Laps: Sets the options for the Auto Lap feature to automatically mark laps. The Auto Distance option marks laps at a specific distance. When you complete a lap, a customizable lap alert message appears. This feature is helpful for comparing your performance over different parts of an activity.

Lock Device: Locks the touchscreen and buttons during a multisport activity to prevent inadvertent button presses and touchscreen swipes.

Pool Size: Sets the pool length for pool swimming (Setting the Pool Size, page 8).

Power Save Timeout: Sets the power-save timeout length for how long your watch stays in training mode, for example, when you are waiting for a race to start. The Normal option sets the watch to enter low-power watch mode after 5 minutes of inactivity. The Extended option sets the watch to enter low-power watch mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between charges.

Prompt: Enables or disables setting the pool size every time you start a pool swim activity.

Record VO2 Max.: Enables VO2 max. recording for trail run and ultra run activities.

Rename: Sets the activity name.

Rep Counting: Enables or disables rep counting during a workout. The Workouts Only option enables rep counting during guided workouts only.

Restore Defaults: Allows you to reset the activity settings.

Running Power: Allows you to record running power data and customize the settings (Running Power Settings, page 55).

Satellites: Sets the satellite system to use for the activity (Satellite Settings, page 80).

Self Evaluation: Sets how often you evaluate your perceived effort for the activity (Evaluating an Activity, page 5).

Stroke Detection: Enables stroke detection for pool swimming.

Touch: Enables or disables the touchscreen during an activity.

Vibration Alerts: Enables alerts that notify you to inhale or exhale during a breathwork activity.

You can show, hide, and change the layout and content of data screens for each activity.

1 Hold UP. 2 Select Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens. 6 Select a data screen to customize. 7 Select an option:

• Select Layout to adjust the number of data fields on the data screen.
• Select Data Fields, and select a field to change the data that appears in the field.

TIP: For a list of all the available data fields, go to Data Fields, page 94. Not all data fields are available for all activity types.

• Select Reorder to change the location of the data screen in the loop.
• Select Remove to remove the data screen from the loop.

8 If necessary, select Add New to add a data screen to the loop.

You can add a custom data screen, or select one of the predefined data screens.

You can add the map to the data screens loop for an activity.

1 Hold UP. 2 Select Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens > Add New > Map.

You can use the Auto Lap feature to mark a lap at a specific distance or position automatically. This feature is helpful for comparing your performance over different parts of an activity (for example, every 1 mile or 5 kilometers, or during training sprints).

1 Hold UP. 2 Select Activities & Apps. 3 Select an activity.

NOTE: This feature is not available for all activities.

4 Select the activity settings. 5 Select Laps. 6 Select an option:

• Select Auto Lap > By Distance to mark a lap at a specific distance.
• Select Auto Lap > By Position to mark a lap at the start and manual lap positions.
• Select Auto Lap > Off to turn Auto Lap off.

7 Select Auto Distance to adjust the distance between laps (optional).

Each time you complete a lap, a message appears that displays the time for that lap. The device also beeps or vibrates if audible tones are turned on (System Settings, page 81).

You can set alerts for each activity, which can help you to train toward specific goals, to increase your awareness of your environment, and to navigate to your destination. Some alerts are available only for specific activities. There are three types of alerts: event alerts, range alerts, and recurring alerts.

Event alert: An event alert notifies you one time. The event is a specific value. For example, you can set the watch to alert you when you burn a specified number of calories.

Range alert: A range alert notifies you each time the watch is above or below a specified range of values. For example, you can set the watch to alert you when your heart rate is below 60 beats per minute (bpm) and over 210 bpm.

Recurring alert: A recurring alert notifies you each time the watch records a specified value or interval. For example, you can set the watch to alert you every 30 minutes.

1 Hold UP. 2 Select Activities & Apps. 3 Select an activity.

NOTE: This feature is not available for all activities.

4 Select the activity settings. 5 Select Alerts. 6 Select an option:

• Select Add New to add a new alert for the activity.
• Select the alert name to edit an existing alert.

7 If necessary, select the type of alert. 8 Select a zone, enter the minimum and maximum values, or enter a custom value for the alert. 9 If necessary, turn on the alert.

For event and recurring alerts, a message appears each time you reach the alert value. For range alerts, a message appears each time you exceed or drop below the specified range (minimum and maximum values).

You can change the satellite settings to customize the satellite systems used for each activity. For more information about satellite systems, go to www.garmin.com/aboutGPS.

TIP: The satellite settings can impact battery life (Battery Life Information, page 87).

Hold UP, select Activities & Apps, select an activity, select the activity settings, and select Satellites.

NOTE: These settings are not available for all activities.

Off: Disables satellite systems for the activity.

Use Default: Enables the watch to use the default system setting for satellites (System Settings, page 81).

GPS Only: Enables the GPS satellite system.

All Systems: Enables multiple satellite systems. Using multiple satellite systems together offers increased performance in challenging environments and faster position acquisition than using GPS only.

UltraTrac: Records track points and sensor data less frequently. Enabling the UltraTrac feature increases battery life but decreases the quality of recorded activities. You should use the UltraTrac feature for activities that demand longer battery life and for which frequent sensor data updates are less important.

Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that influence magnetic fields, such as vehicles, buildings, and overhead power lines.

Your watch was already calibrated at the factory, and the watch uses automatic calibration by default. If you experience irregular compass behavior, for example, after moving long distances or after extreme temperature changes, you can manually calibrate the compass.

1 Hold UP. 2 Select Sensors & Accessories > Calibrate Compass. 3 Follow the on-screen instructions.

TIP: Move your wrist in a small figure eight motion until a message appears.

You can customize how the map appears in the map app and data screens.

Hold UP, and select Map.

Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen. The Track Up option shows your current direction of travel at the top of the screen.

User Locations: Shows or hides saved locations on the map.

Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom in or out manually.

Hold UP, and select Power Manager.

Battery Saver: Turns off certain features to maximize battery life.

Battery Percentage: Displays remaining battery life as a percentage.

Battery Estimates: Displays remaining battery life as an estimated number of days or hours.

Hold UP, and select System.

Language: Sets the language displayed on the watch.

Passcode: Sets a four-digit passcode to secure your personal information when the watch is not on your wrist (Setting Your Watch Passcode, page 83).

Time: Adjusts the time settings (Time Settings, page 82).

Display: Adjusts the screen settings (Changing the Screen Settings, page 82).

Touch: Allows you to enable or disable the touchscreen during general use, activities, or sleep.

Satellites: Sets the default satellite system to use for activities. If necessary, you can customize the satellite setting for each activity (Satellite Settings, page 80).

Sound and Vibe: Sets the watch sounds, such as button tones, alerts, and vibrations.

Sleep Mode: Allows you to set your sleep hours and sleep mode preferences, and enable Do Not Disturb during sleep (Customizing Sleep Mode, page 35).

Auto Lock: Allows you to lock the buttons and touchscreen automatically to prevent accidental button presses and touchscreen swipes. Use the During Activity option to lock the buttons and touchscreen during a timed activity. Use the Not During Activity option to lock the buttons and touchscreen when you are not recording a timed activity.

Format: Sets general format preferences, such as the units of measure, pace and speed shown during activities, the start of the week, and geographical position format and datum options (Changing the Units of Measure, page 82).

Data Recording: Sets how the watch records activity data. The Smart recording option (default) allows for longer activity recordings. The Every Second recording option provides more detailed activity recordings, but may not record entire activities that last for longer periods of time.

USB Mode: Sets the watch to use MTP (media transfer protocol) or Garmin mode when connected to a computer.

Reset: Allows you to reset user data and settings (Resetting All Default Settings, page 89).

Back Up & Restore: Allows you to enable automatic backups of watch data and settings and back up your data now. You can restore data from a previous backup using the Garmin Connect app (Back Up and Restore Settings, page 83).

Software Update: Allows you to install downloaded software updates, enable automatic updates, or manually check for updates (Product Updates, page 87).

About: Displays device, software, license, and regulatory information.

Hold UP, and select System > Time.

Time Format: Sets the watch to show time in a 12-hour, 24-hour, or military format.

Date Format: Sets the display order for the day, month, and year for dates.

Set Time: Sets the time zone for the watch. The Auto option sets the time zone automatically based on your GPS position.

Time: Allows you to adjust the time if the Set Time option is set to Manual.

Alerts: Allows you to set hourly alerts, as well as sunrise and sunset alerts that sound a specific number of minutes or hours before the actual sunrise or sunset occurs (Setting Time Alerts, page 82).

Sync With GPS: Allows you to manually sync the time when you change time zones, and to update for daylight saving time (Syncing the Time with GPS, page 76).

1 Hold UP. 2 Select System > Time > Alerts. 3 Select an option:

To set an alert to sound a specific number of minutes or hours before the actual sunset occurs, select Til Sunset > Status > On, select Time, and enter the time. To set an alert to sound a specific number of minutes or hours before the actual sunrise occurs, select Til Sunrise > Status > On, select Time, and enter the time.

• To set an alert to sound every hour, select Hourly > On.

1 Hold UP. 2 Select System > Display. 3 Select Large Fonts to increase the size of the text on the screen. 4 Select an option:

• Select During Activity.
• Select General Use.
• Select During Sleep.

5 Select an option:

• Select Always On Display to keep the watch face data visible and turn down the brightness and background. This option impacts the battery and display life (About the AMOLED Display, page 84).
• Select Brightness to set the brightness level of the screen.
Select Red Shift to turn the screen to shades of red, green, or orange so that you can use the watch in low light conditions and help preserve your night vision.
• Select Gesture to turn on the screen by raising and turning your arm to look at your wrist.
• Select Timeout to set the length of time before the screen turns off.

You can customize units of measure for distance, pace and speed, elevation, and more.

1 Hold UP. 2 Select System > Format > Units. 3 Select a measurement type. 4 Select a unit of measure.

You can back up the settings from an existing Garmin watch and restore those settings to a different, compatible Garmin watch using the Garmin Connect app (Restoring Your Settings and Data from Garmin Connect, page 83). Settings include sport profiles, widgets, user settings, workouts, and more.

Hold UP, and select System > Back Up & Restore.

Automatic Backups: Periodically backs up your settings to your Garmin Connect account.

Back Up Now: Allows you to manually back up your settings to your Garmin Connect account.

Backup Contents: Displays the type of data that is saved.

1 From the Garmin Connect app, select . 2 Select Garmin Devices, and select your watch. 3 Select System > Back Up & Restore > Device Backups. 4 Select a backup from the list. 5 Select Restore from Backup > Restore. 6 Follow the on-screen instructions. 7 Wait for your watch to sync with the app. 8 On your watch, press START, and select \pmb { \check { \nu } } .

The watch restarts and restores your settings and data.

9 Follow the on-screen instructions.

If you enter your passcode incorrectly three times, the watch locks temporarily. After five incorrect attempts, the watch locks until you reset your passcode in the Garmin Connect app. If you have not paired your watch with your phone, the watch deletes your data and resets to the factory default settings after five incorrect attempts.

You can set up a watch passcode to secure your personal information when the watch is not on your wrist. If you are using the Garmin Pay feature, the watch uses the same four-digit passcode required to open your wallet (Garmin Pay, page 30).

1 Hold UP. 2 Select System > Passcode > Set Passcode. 3 Enter a four-digit passcode.

The next time you remove the watch from your wrist, you must enter the passcode before you can view any information.

You must know your existing watch passcode to change it. If you forget your passcode or make too many incorrect passcode attempts, you must reset it in the Garmin Connect app.

1 Hold UP. 2 Select System > Passcode > Change Passcode. 3 Enter your existing four-digit passcode. 4 Enter a new four-digit passcode.

The next time you remove the watch from your wrist, you must enter the passcode before you can view any information.

You can view device information, such as the unit ID, software version, regulatory information, and license agreement.

1 Hold UP. 2 Select System > About.

The label for this device is provided electronically. The e-label may provide regulatory information, such as identification numbers provided by the FCC or regional compliance markings, as well as applicable product and licensing information.

1 Hold UP. 2 From the settings menu, select System. 3 Select About.

By default, the watch settings are optimized for battery life and performance (Maximizing Battery Life, page 90).

Image persistence, or pixel "burn-in," is normal behavior for AMOLED devices. To extend the display life, you should avoid displaying static images at high brightness levels for long time periods. To minimize burn-in, the Forerunner display turns off after the selected timeout (Changing the Screen Settings, page 82). You can turn your wrist toward your body, tap the touchscreen, or press a button to wake the watch.

This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information.

To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions (Device Care, page 85).

1 Plug the cable ( end) into the charging port on your watch.

2 Plug the other end of the cable into a USB charging port. The watch displays the current battery charge level.

1 Connect the charger securely to the watch to charge it using the USB cable (Charging the Watch, page 84). You can charge the watch by plugging the USB cable into a Garmin approved AC adapter with a standard wall outlet or a USB port on your computer. Charging a fully depleted battery takes up to two hours. 2 Remove the charger from the watch after the battery charge level reaches 100%

Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist. For more information, go to garmin.com/fitandcare.

• Wear the watch above your wrist bone.

NOTE: The watch should be snug but comfortable. For more accurate heart rate readings, the watch should not shift while running or exercising. For pulse oximeter readings, you should remain motionless.

NOTE: The optical sensor is located on the back of the watch.

• See Tips for Erratic Heart Rate Data, page 46 for more information about wrist-based heart rate.
• See Tips for Erratic Pulse Oximeter Data, page 49 for more information about the pulse oximeter sensor.
• For more information about accuracy, go to garmin.com/ataccuracy.
• For more information about watch wear and care, go to www.garmin.com/fitandcare.

Avoid extreme shock and harsh treatment, because it can degrade the life of the product.

Avoid pressing the buttons under water.

Do not use a sharp object to clean the device.

Never use a hard or sharp object to operate the touchscreen, or damage may result.

Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.

Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.

Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage.

Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive skin or allergies. If you notice any skin irritation, remove the watch and give your skin time to heal. To help prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist.

Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger. Corrosion can prevent charging and data transfer.

TIP: For more information, go to www.garmin.com/fitandcare.

1 Rinse with water, or use a damp lint-free cloth. 2 Allow the watch to dry completely.

The watch is compatible with 20 mm wide, standard, quick-release bands.

1 Slide the quick-release pin on the spring bar to remove the band.

2 Insert one side of the spring bar for the new band into the watch. 3 Slide the quick-release pin, and align the spring bar with the opposite side of the watch. 4 Repeat steps 1 through 3 to change the other band.

Specifications

The actual battery life depends on the features enabled on your watch, such as activity tracking, wrist-based heart rate, phone notifications, GPS, and connected sensors.

Your device automatically checks for updates when connected to Bluetooth or Wi‑Fi. You can manually check for updates from the system settings (System Settings, page 81). On your computer, install Garmin Express (garmin.com/express).

This provides easy access to these services for Garmin devices:

• Software updates
• Product registration

1 Connect the device to your computer using a USB cable. 2 Go to www.garmin.com/express. 3 Follow the on-screen instructions.

• Go to support.garmin.com for additional manuals, articles, and software updates.
• Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts.
• Go to www.garmin.com/ataccuracy.

This is not a medical device. The pulse oximeter feature is not available in all countries.

During an activity, you might accidently press the lap button. In most cases, ↶ appears on the screen, and you will have a few seconds to discard the most recent lap or sport change. The lap undo feature is available for activities that support manual laps, manual sport changes, and automatic sport changes. The lap undo feature is not available for activities that trigger automatic laps, runs, rests, or pauses, such as gym activities, pool swimming, and workouts.

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

The daily step count is reset every night at midnight.

If dashes appear instead of your step count, allow the device to acquire satellite signals and set the time automatically.

If your step count does not seem accurate, you can try these tips.

• Wear the watch on your non-dominant wrist.
• Carry the watch in your pocket when pushing a stroller or lawn mower.
• Carry the watch in your pocket when actively using your hands or arms only.

NOTE: The watch may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping your hands, as steps.

The step count on your Garmin Connect account updates when you sync your watch.

1 Select an option:

• Sync your step count with the Garmin Express application (Using Garmin Connect on Your Computer, page 68).
• Sync your step count with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 68).

2 Wait while your data syncs.

Syncing can take several minutes.

NOTE: Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or update your step count.

Your watch uses an internal barometer to measure elevation changes as you climb floors. A floor climbed is equal to 3 m (10 ft.).

• Locate the small barometer holes on the back of the watch, near the charging contacts, and clean the area around the charging contacts.

The barometer performance may be affected if the barometer holes are obstructed. You can rinse the watch with water to clean the area.

After cleaning, allow the watch to dry completely.

• Avoid holding handrails or skipping steps while climbing stairs.
• In windy environments, cover the watch with your sleeve or jacket as strong gusts can cause erratic readings.

When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes flash.

The device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically based on the GPS position.

TIP: For more information about GPS, go to www.garmin.com/aboutGPS.

1 Go outdoors to an open area.

The front of the device should be oriented toward the sky.

2 Wait while the device locates satellites.

It may take 30–60 seconds to locate satellite signals.

• Frequently sync the watch to your Garmin account:

◦ Connect your watch to a computer using the USB cable and the Garmin Express application. ◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone. ◦ Connect your watch to your Garmin account using a Wi‑Fi wireless network.

While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to quickly locate satellite signals.

• Take your watch outside to an open area away from tall buildings and trees.
• Remain stationary for a few minutes.

If the watch stops responding, you may need to restart it.

NOTE: Restarting the watch may erase your data or settings.

1 Hold LIGHT for 15 seconds.

The watch turns off.

2 Hold LIGHT for one second to turn on the watch.

Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your activity data.

You can reset all of the watch settings to the factory default values.

1 From the watch face, hold UP. 2 Select System > Reset. 3 Select an option:

• To reset all of the watch settings to the factory default values and save all user-entered information and activity history, select Reset Default Settings.
• To delete all activities from the history, select Delete All Activities.
• To reset all distance and time totals, select Reset Totals.
• To reset all of the watch settings to the factory default values and delete all user-entered information and activity history, select Delete Data and Reset Settings.

NOTE: If you have set up a Garmin Pay wallet, this option deletes the wallet from your watch. If you have music stored on your watch, this option deletes your stored music.

You can do several things to extend the life of the battery.

• Turn off music.
• Reduce the display brightness, and disable the Always On Display screen setting (Changing the Screen Settings, page 82).
• Set up the battery saver preferences in the power manager (Power Manager Settings, page 81).
• Turn off Bluetooth technology when you are not using connected features (Phone Connectivity Features, page 64).
• Reduce the display timeout (Changing the Screen Settings, page 82).
• Stop broadcasting heart rate data to paired Garmin devices (Broadcasting Heart Rate Data, page 47).
• Turn off wrist-based heart rate monitoring (Turning Off the Wrist-based Heart Rate Monitor, page 47). NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes and calories burned.
• Limit the phone notifications the watch displays (Managing Notifications, page 65).
• Turn off the pulse oximeter feature (Turning Off the Wrist-based Heart Rate Monitor, page 47).
• When pausing your activity for a longer period of time, use the Resume Later option (Stopping an Activity, page 5).
• Select the Smart recording interval (System Settings, page 81).
• Use UltraTrac GPS mode for your activity (Satellite Settings, page 80).
• Use a watch face that is not updated every second.

For example, use a watch face without a second hand (Customizing the Watch Face, page 14).

1 Hold UP. 2 Scroll down to the last item in the list, and select it. 3 Select the first item in the list. 4 Use UP and DOWN to select your language.

Demo mode shows a preview of features on your watch.

1 Quickly press LIGHT eight times. 2 Select \pmb { \check { \nu } }

The Forerunner watch is compatible with phones using Bluetooth technology.

Go to www.garmin.com/ble for Bluetooth compatibility information.

If your phone will not connect to the watch, you can try these tips.

• Turn off your phone and your watch, and turn them back on again.
• Enable Bluetooth technology on your phone.
• Update the Garmin Connect app to the latest version.
• Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the pairing process.
• If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop using.
• Bring your phone within "X5" (33 ft.) of the watch.
• On your phone, open the Garmin Connect app, and select > Garmin Devices > Add Device to enter pairing mode.
• From the watch face, hold UP, and select Connectivity > Phone > Pair Phone.

For more information on your heart rate sensor, go to www.garmin.com/heartrate.

Your body temperature affects the temperature reading for the internal temperature sensor. To get the most accurate temperature reading, you should remove the watch from your wrist and wait 20 to 30 minutes.

You can also use an optional tempe external temperature sensor to view accurate ambient temperature readings while wearing the watch.

The watch is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin watch, you must pair the watch and sensor. After they are paired, the watch connects to the sensor automatically when you start an activity and the sensor is active and within range.

1 Hold UP. 2 Select Sensors & Accessories > Add New. 3 Select an option:

• Select Search All.
• Select your sensor type.

You can customize the optional data fields (Customizing the Data Screens, page 78).

If your Bluetooth headphones were previously connected to your phone, they may connect to your phone automatically instead of connecting to your watch. You can try these tips.

• Turn off Bluetooth technology on your phone.
Refer to the owner's manual for your phone for more information.
• Stay "X5" (33 ft.) away from your phone while connecting your headphones to your watch.
• Pair your headphones with your watch (Connecting Bluetooth Headphones, page 62).

When using a Forerunner music watch connected to Bluetooth headphones, the signal is strongest when there is a direct line of sight between the watch and the antenna on the headphones.

• If the signal passes through your body, you may experience signal loss or your headphones may become disconnected.
• If you wear your Forerunner music watch on your left wrist, you should make sure the headphone's Bluetooth antenna is on your left ear.
• Since headphones vary by model, you can try wearing the watch on your other wrist.
• If you are using metal or leather watch bands, you can switch to silicone watch bands to improve signal strength.

These activities are available on your Forerunner 165 Series watch.

NOTE: Make sure to update your watch software to get the latest activities (Updating the Software Using the Garmin Connect App, page 68, Updating the Software Using Garmin Express, page 68).

• Customizing Activities and Apps, page 13
• Starting an Activity, page 4

NOTE: Not all data fields are available for all activity types. Some data fields require compatible accessories to display data. Some data fields appear in more than one category on the watch.

TIP: You can also customize the data fields from the watch settings in the Garmin Connect app.

Cadence Fields

Charts

Distance Fields

Elevation Fields

Floors Fields

Graphical

Heart Rate Fields

Lengths Fields

Other Fields

Pace Fields

PacePro Fields

Power Fields

Rest Fields

Run Dynamics

Speed Fields

Stroke Fields

Swolf Fields

Temperature Fields

Timer Fields

Workout Fields

These tables include standardized classifications for VO2 max. estimates by age and sex.

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

When used for cycling, your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in the speed sensor settings.

The tire size for cycling is marked on both sides of the tire. You can measure the circumference of your wheel or use one of the calculators available on the internet.