Garmin Forerunner 55

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.

The status icons appear when you start an activity. For outdoor activities, the status bar turns green when GPS is ready. A flashing icon means the device is searching for a signal. A solid icon means the signal was found or the sensor is connected.

The controls menu contains options, such as turning on do not disturb mode, locking the keys, and turning the device off.

1 From any screen, hold LIGHT.

2 Select UP or DOWN to scroll through the options.

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

● Hold LIGHT to turn on the watch (Device Overview, page 5). ● 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 28).

● Charge the watch (Charging the Watch, page 48). ● Check for software updates (System Settings, page 44).

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 safety features (Safety and Tracking Features, page 32). ● Go for a run (Going for a Run, page 7).

Your device can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the device displays and records sensor data. You can save activities and share them with the Garmin Connect™ community.

You can also add Connect IQ™ activities and apps to your device using the Connect IQ app (Connect I Q ^ { \dprime \prime } Features, page 31).

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

The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (Charging the Watch, page 48).

1 From the watch face, select START. 2 Select an activity. 3 Go outside, and wait while the device locates satellites. 4 Select START to start the activity timer. 5 Go for a run.

6 After you complete your run, select STOP to stop the timer. 7 Select an option:

● Select Resume to restart the timer. ● Select Save to save the run and reset the timer. You can view a summary, or select DOWN to view more data.

● Select Discard > Yes to delete the run.

When you start an activity, GPS turns on automatically (if required). If you have an optional wireless sensor, you can pair it to the Forerunner® device (Pairing Your Wireless Sensors, page 37).

1 From the watch face, select START. 2 Select an activity.

Activities set as favorites appear first in the list (Customizing Your Activity List, page 39).

3 Select an option:

● Select an activity from your favorites. ● Select , and select an activity from the extended activity list.

4 If the activity requires GPS signals, go outside to an area with a clear view of the sky. 5 Wait until the green status bar appears.

The device is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to your wireless sensors (if required).

6 Select START to start the activity timer.

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

TIP: You can hold DOWN while in an activity to open the music controls (Controlling Music Playback on a Connected Smartphone, page 30).

● Charge the device before starting an activity (Charging the Watch, page 48). ● Press BACK to record laps, start a new set or pose, or advance to the next workout step. ● Press UP or DOWN to view additional data pages.

1 Select STOP. 2 Select an option:

● To resume your activity, select Resume. ● To save the activity, select Save.

NOTE: If self evaluation is enabled, you can enter your perceived effort for the activity (Enabling Self Evaluation, page 42).

● To mark a lap, select Lap. ● To discard the activity, select Discard > Yes.

NOTE: This feature is not available for all activities.

You can customize the self-evaluation setting for certain activities (Enabling Self Evaluation, page 42).

1 After you complete an activity, select Save (Stopping an Activity, page 8). 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.

Your device comes preloaded with a number of common indoor and outdoor activities. You can add these activities to your activity list.

1 Select START. 2 Select Add. 3 Select an activity from the list. 4 Select Yes to add the activity to your list of favorites. 5 Select a location in the activity list. 6 Press START.

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

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

TIP: Holding the handrails of the treadmill reduces accuracy. You can use an optional foot pod to record pace, distance, and cadence.

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 device, 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 swipe up to save the activity.

You can use specialized timers to record a high-intensity interval training (HIIT) activity.

1 From the watch face, select START > HIIT > Options > Timers. 2 Select an option:

● Select Free to record an open, unstructured HIIT activity. ● Select AMRAP to record as many rounds as possible during a set time period. ● Select EMOM to record a set number of moves every minute on the minute. ● Select Tabata to alternate between 20-second intervals of maximum effort with 10 seconds of rest. ● Select Custom to set your move time, rest time, number of moves, and number of rounds.

3 If necessary, follow the on-screen instructions. 4 Select START to start your first round.

The device displays a countdown timer and your current heart rate.

5 If necessary, select BACK to manually move to the next round or rest. 6 After you finish the activity, select STOP to stop the activity timer. 7 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 8). 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 > Yes.

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

The Forerunner® device comes preloaded with outdoor activities, such as running and cycling. GPS is turned on for outdoor activities. You can add more activities to the list (Customizing Your Activity List, page 39).

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

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

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

● 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_{i}, 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 Pool Swim. 3 Select your pool size, or enter a custom size. 4 Press START.

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

5 Start swimming. The device automatically records swim intervals and lengths. The Auto Rest feature is on by default (Auto Rest and Manual Rest, page 11). 6 Press UP or DOWN to view additional data pages (optional). 7 After you complete your activity, press STOP, and swipe up to save the activity.

The watch measures and records distance by completed pool lengths. The pool size must be correct to display accurate distance (Setting the Pool Size, page 10).

TIP: For accurate results, swim the entire length, and use one stroke type for the entire length. Pause the activity timer when resting.

TIP: To help the device count your lengths, use a strong push off the wall and glide before your first stroke.

TIP: When doing drills, you must either pause the activity timer or use the drill logging feature (Training with the Drill Log, page 11).

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

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. 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.

● Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a custom size.

The watch measures and records distance by completed pool lengths. The pool size must be correct to display accurate distance. The next time you start a pool swimming activity, the watch uses this pool size. You can hold UP, select the activity settings, and select Pool Size to change the size.

● For accurate results, swim the entire pool length, and use one stroke type for the entire length. Pause the activity timer when resting. ● Press BACK to record a rest during pool swimming (Auto Rest and Manual Rest, page 11).

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 11).

The default rest screen displays a rest timer. It also displays time and distance for the last completed interval. NOTE: Swim data is not recorded during a rest.

1 During your swim activity, select BACK to start a rest.

The display reverses to white text on a black background, and the rest screen appears.

2 During a rest, select UP or DOWN to view other data screens (optional). 3 Select BACK, and continue swimming. 4 Repeat for additional rest intervals.

NOTE: Swim data is not recorded during a rest. To view other data screens, you can press UP or DOWN.

The auto rest feature is available only for pool swimming. Your watch automatically detects when you are resting, and the rest screen appears. If you rest for more than 15 seconds, the watch automatically creates a rest interval. When you resume swimming, the watch automatically starts a new swim interval. You can turn on the auto rest feature in the activity options (Activities and App Settings, page 39).

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

During a pool or open water swim activity, you can manually mark a rest interval by pressing BACK.

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.

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

Your device includes daily suggested run workouts based on your training history and fitness level. You can create and find more workouts using Garmin Connect, or select a training plan that has built-in workouts and transfer them to your device.

You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your device.

Before you can create a workout on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect™, page 35).

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 13).

You can send a custom workout you created with the Garmin Connect™ app to your watch (Creating a Custom Workout on Garmin Connect™, page 13).

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.

Before you can start a workout, you must download the workout from your Garmin Connect™ account.

1 From the watch face, select START. 2 Select a run or bike activity. 3 Select Options > Training > Workouts. 4 Select a workout.

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

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

After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data.

Before the device can suggest a daily workout, you must have a VO2 max. estimate.

1 From the watch face, select START. 2 Select a running activity.

The daily suggested workout appears.

3 Select START, and select an option:

● To do the workout, select Do Workout.

● To discard the workout, select Dismiss. ● To update the target type from heart rate to pace, select Target Type. ● To turn off future workout notifications, select Disable Prompt.

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

Daily suggested workouts are recommended based on your training history, VO2 max., sleep, and recovery time.

1 From the watch face, select START. 2 Select a running activity. 3 If necessary, select BACK to dismiss the workout. 4 Hold UP. 5 Select Training > Workouts > Today's Suggestion. 6 Select START. 7 Select Disable Prompt or Enable Prompt.

You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance.

Interval workouts are available for running and biking activities.

1 From the watch face, select START. 2 Select an activity. 3 Select Options > Training > Intervals > START > Edit > Interval > Type. 4 Select Distance, Time, or Open.

TIP: You can create an open-ended interval by selecting the Open option.

5 If necessary, select Duration, enter a distance or time interval value for the workout, and select   6 Select BACK. 7 Select Rest > Type. 8 Select Distance, Time, or Open. 9 If necessary, select Duration, enter a distance or time value for the rest interval, and select   10 Select BACK. 11 Select one or more options:

● To set the number of repetitions, select Repeat. ● To add an open-ended warm up to your workout, select Warm Up > On. ● To add an open-ended cool down to your workout, select Cool Down > On.

1 From the watch face, select START. 2 Select a run or bike activity. 3 Select Options > Training > Intervals > START > Do Workout. 4 Select START to start the activity timer. 5 When your interval workout has a warm up, select BACK to begin the first interval. 6 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.

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 widget is added to the widget loop on your Forerunner® device.

Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect™, page 35), and you must pair the Forerunner® watch with a compatible phone.

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

After you send a Garmin® Coach training plan to your device, the Garmin Coach widget appears in your widget loop.

1 From the watch face, select UP or DOWN to view the Garmin Coach widget.

If a workout for this activity is scheduled for today, the device shows the workout name and prompts you to start it.

2 Select START. 3 Select DOWN to view the workout steps (optional). 4 Select START > Do Workout. 5 Follow the on-screen instructions.

The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect™. 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 widget. When you select a day in the calendar, you can view or do the workout. The scheduled workout stays on your device whether you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing training calendar.

You can view workouts scheduled in your training calendar and start a workout.

1 From the watch face, select START. 2 Select a run or bike activity. 3 Select Options > Training > Training Calendar.

Your scheduled workouts appear, sorted by date.

4 Select a workout.

● To view the steps for the workout, select DOWN. ● To start the workout, select START > Do 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 create a PacePro plan on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect™, page 35).

1 From the Garmin Connect app, select or . 2 Select Training & Planning > PacePro Pacing Strategies > Create PacePro Strategy. 3 Follow the on-screen instructions.

The new plan appears in your list of PacePro plans.

You can send this plan to your device (Sending a PacePro Plan to Your Device, page 16).

Before you can send a PacePro plan to your device, you must create a plan using your Garmin Connect account (Creating a PacePro Plan on Garmin Connect™, page 16).

1 From the Garmin Connect app, select or . 2 Select Training & Planning > PacePro Pacing Strategies. 3 Select a plan from the list. 4 Select or Send to Device. 5 Select your compatible device. 6 Follow the on-screen instructions.

Before you can start a PacePro plan, you must send the plan from your Garmin Connect™ account (Sending a PacePro Plan to Your Device, page 16) to your device.

1 From the watch face, select START. 2 Select an outdoor running activity. 3 Select Options > Training > PacePro Plans. 4 Select a plan. 5 Select DOWN to preview the splits (optional). 6 Select START > Use Plan. 7 Select START to start the activity timer.

1 Hold UP. 2 Select Stop PacePro > Yes.

The device stops the PacePro plan. The activity timer continues running.

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 From the watch face, select START. 2 Select a running activity.

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

3 Select Options. 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 device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds, page 45). 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.

Garmin® recommends using indoor activities when you are training indoors or to save battery life. If you select an activity that is typically done indoors, GPS is automatically turned off. When running or walking with GPS turned off, speed, distance, and cadence are calculated using the accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed, distance, and cadence data improves after a few outdoor runs using GPS (Indoor Activities, page 9).

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 device, such as a speed or cadence sensor.

When you complete an activity, the device displays any new personal records you achieved during that activity. Personal records include your fastest time over several typical race distances 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 > Yes.

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 a record to delete. 5 Select Clear Record > Yes.

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 Clear All Records > Yes.

The records are deleted for that sport only.

NOTE: This does not delete any saved activities.

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 39).

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

The activity tracking feature records your daily step count, distance traveled, intensity minutes, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories.

The number of steps taken during the day appears on the steps widget. The step count is updated periodically.

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

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 extcircled{1}.

If you choose not to use the auto goal feature, you can set a personalized step goal 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! and the red bar appear. Additional segments appear after every 15 minutes of inactivity. The device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds, page 45).

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

1 From the watch face, hold UP. 2 Select  > Activity Tracking > 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 user settings on your Garmin Connect™ account. Sleep statistics include total hours of sleep, sleep stages, and sleep movement. You can view your sleep statistics on your Garmin Connect account.

NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using Do Not Disturb Mode, page 19).

1 Wear your device while sleeping. 2 Upload your sleep tracking data to the Garmin Connect™ site (Garmin Connect™, page 35).

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

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

NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect™ account. You can enable the During Sleep option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 44).

NOTE: You can add options to the controls menu.

1 Hold LIGHT. 2 Select Do Not Disturb.

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.

From the watch face, hold UP, and select > Activity Tracking.

Status: Turns off the activity tracking features.

Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds, page 45).

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 and weekly intensity minutes goal.

Move IQ: Allows your device to automatically start and save a timed walking or running activity when the Move IQ feature detects familiar movement patterns.

When you turn off activity tracking, your steps, intensity minutes, sleep tracking, and Move IQ events are not recorded.

1 Hold UP. 2 Select > Activity Tracking > Status > Off.

The Move IQ feature automatically detects activity patterns, such as walking, running, biking, swimming, and elliptical training, for at least 10 minutes. You can view the event type and duration on your Garmin Connect™ timeline, but they do not appear in your activities list, snapshots, or newsfeed. For more detail and accuracy, you can record a timed activity on your device.

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 Garmin Connect™ app to add and remove widgets.

Your menstrual cycle is an important part of your health. You can learn more and set up this feature in the Health Stats settings of the Garmin Connect™ app.

● Menstrual cycle tracking and details ● Physical and emotional symptoms ● Period and fertility predictions ● Health and nutrition information

The Forerunner® device has a wrist-based heart rate monitor and is also compatible with ANT+® chest heart rate monitors. You can view wrist-based heart rate data on the heart rate widget. When both wrist-based heart rate and ANT+ heart rate data are available, your device uses the ANT+ heart rate data.

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.

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

● See Tips for Erratic Heart Rate Data, page 22 for more information about wrist-based heart rate. ● For more information about accuracy, go to garmin.com/ataccuracy. ● For more information about watch wear and care, go to www.garmin.com/fitandcare.

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 ullet 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.

1 From the watch face, press UP or DOWN to view the heart rate widget.

NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 42).

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

3 Press DOWN to view your average resting heart rate values for the last 7 days.

You can broadcast your heart rate data from your Forerunner® device and view it on paired Garmin devices.

NOTE: Broadcasting heart rate data decreases battery life.

1 From the heart rate widget, hold UP. 2 Select Options > Broadcast Heart Rate.

The Forerunner device starts broadcasting your heart rate data, and ⟨c ◯ ⟩ appears.

NOTE: You can view only the heart rate widget while broadcasting heart rate data from the heart rate widget.

3 Pair your Forerunner device with your Garmin ANT+ 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, press any button, and select Yes.

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

NOTE: Broadcasting heart rate data decreases battery life.

1 From the heart rate widget, hold UP. 2 Select Options > Broadcast During Activity > On. 3 Begin an activity (Starting an Activity, page 8).

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

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

4 Pair your Forerunner device with your Garmin® ANT+ 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 8).

This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute, as selected by the user, after a period of inactivity. This feature does not notify you of any potential heart condition and is not intended to treat or diagnose any medical condition or disease. Always defer to your health care provider for any heart-related issues.

You can set the heart rate threshold value.

1 From the heart rate widget, hold UP. 2 Select Heart Rate Options > 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 device vibrates.

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.

1 From the heart rate widget, hold UP. 2 Select Heart Rate Options > Status > Off.

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 25) 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 device 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 device or using your Garmin Connect™ account.

1 From the watch face, hold UP. 2 Select > User Profile > Heart Rate. 3 Select Max. HR, and enter your maximum heart rate.

You can use the Auto Detect feature to automatically record your maximum heart rate during an activity.

4 Select Resting HR, and enter your resting heart rate. You can use the average resting heart rate measured by your device, or you can set a custom resting heart rate. 5 Select Zones > Based On. 6 Select an option:

● Select BPM to view and edit the zones in beats per minute. ● Select %Max. HR to view and edit the zones as a percentage of your maximum heart rate. ● Select %HRR to view and edit the zones as a percentage of your heart rate reserve (maximum heart rate minus resting heart rate).

7 Select a zone, and enter a value for each zone.

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 39). ● Run often with the wrist or chest heart rate monitor. ● View your heart rate trends and time in zones using your Garmin Connect™ account.

Heart Rate Zone Calculations

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 device (Pairing Your Wireless Sensors, page 37).

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 39), and set your maximum heart rate (Setting Your Heart Rate Zones, page 24). The estimate may seem inaccurate at first. The device requires a few runs to learn about your running performance.

1 Run for at least 10 minutes outdoors. 2 After your run, select Save.

A notification appears to display your first VO2 max. estimate and each time your VO2 max. increases.

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, including your fitness age. Your fitness age gives you an idea of how your fitness compares with a person of the same gender and different age. As you exercise, your fitness age can decrease over time (Viewing Your Fitness Age, page 18).

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

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.

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 39), and set your maximum heart rate (Setting Your Heart Rate Zones, page 24).

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.

For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 39), and set your maximum heart rate (Setting Your Heart Rate Zones, page 24).

Your device uses the VO2 max. estimate (About VO2 Max. Estimates, page 25) and your training history to provide a target race time. The device analyzes several weeks of your training data to refine the race time estimates.

TIP: If you have more than one Garmin® device, you can enable the Physio TrueUp™ feature, which allows your device to sync activities, history, and data from other devices (Syncing Activities, page 31).

1 From the watch face, select UP or DOWN to view the performance widget. 2 Select START to scroll through the performance measurements.

Your projected race times appear for 5K, 10K, half marathon, and marathon distances.

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

The stress level widget 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 Widget Loop, page 42).

1 While you are sitting or inactive, select UP or DOWN to view the stress level widget. 2 Select START. 3 Select an option:

● Select DOWN to view additional details.

TIP: Blue bars indicate periods of rest. Yellow bars indicate periods of stress. Gray bars indicate times when you were too active to determine your stress level.

● Select START > DOWN to start a relaxation activity.

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 27).

The Body Battery widget 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 widget.

NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 42).

2 Press START to view a graph of your body battery level since midnight.

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

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

● 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.

To use the connected features of the Forerunner® watch, it must be paired directly through the Garmin Connect™ app, instead of from the Bluetooth® settings on your phone.

1 From the app store on your phone, install and open the Garmin Connect app. 2 Bring your phone within "X5" (33 ft.) of your watch. 3 Press LIGHT to turn on the watch.

The first time you turn on the watch, it is in pairing mode.

TIP: You can hold LIGHT, and select \mathfrak { C } to manually enter pairing mode.

4 Select an option to add your watch to your Garmin Connect account:

● If this is the first time you are pairing a device with the Garmin Connect app, follow the on-screen instructions. ● If you previously skipped the pairing process, from the watch face, hold UP, select Pair Phone, and follow the on-screen instructions. ● If you want to pair a new phone, from the watch face, hold UP, select Phone > Pair Phone, and follow the on-screen instructions. If you already paired another device with the Garmin Connect app, select  > Garmin Devices > Add Device, and follow the on-screen instructions.

1 From the Garmin Connect app, select . 2 Select Garmin Devices > Add Device.

The Forerunner® device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app.

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

Audio prompts: Allows the Garmin Connect app to play status announcements, such as mile splits and other data, on your smartphone during a run or other activity.

Bluetooth sensors: Allows you to connect Bluetooth compatible sensors, such as a heart rate monitor.

Connect IQ™: Allows you to extend your device features with new watch faces, widgets, apps, and data fields.

Find my phone: Locates your lost smartphone that is paired with your Forerunner device and currently within range.

Find my watch: Locates your lost Forerunner device that is paired with your smartphone and currently within range.

PacePro downloads: Allows you to create and download PacePro strategies in the Garmin Connect app and wirelessly send them to your device.

Phone notifications: Displays phone notifications and messages on your Forerunner device.

Safety and tracking features: Allows you to send messages and alerts to friends and family, as well as request assistance from emergency contacts set up in the Garmin Connect app. For more information, go to Safety and Tracking Features, page 32.

Social media interactions: Allows you to post an update to your favorite social media website when you upload an activity to the Garmin Connect app.

Software updates: Allows you to update your device software.

Weather updates: Sends real-time weather conditions and notifications to your device.

Workout downloads: Allows you to browse for workouts in the Garmin Connect app and wirelessly send them to your device.

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

You can use this feature to help locate a lost smartphone that is paired using Bluetooth wireless technology and currently within range.

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

The Forerunner® device begins searching for your paired smartphone. An audible alert sounds on your phone, and the Bluetooth signal strength displays on the Forerunner device screen. The Bluetooth signal strength increases as you move closer to your smartphone.

3 Select BACK to stop searching.

Your device comes preloaded with widgets that provide at-a-glance information. Some widgets require a Bluetooth® connection to a compatible smartphone.

Some widgets are not visible by default. You can add them to the widget loop manually (Customizing the Widget Loop, page 42).

Body Battery™: With all day wear, displays your current Body Battery level and a graph of your level for the last several hours.

Calendar: Displays upcoming meetings from your smartphone calendar.

Calories: Displays your calorie information for the current day.

Garmin® coach: Displays scheduled workouts when you select a Garmin coach training plan in your Garmin Connect™ account.

Heart rate: Displays your current heart rate in beats per minute (bpm) and a graph of your average resting heart rate (RHR).

History: Displays your activity history and a graph of your recorded activities.

Intensity minutes: Tracks your time spent participating in moderate to vigorous activities, your weekly intensity minutes goal, and progress toward your goal.

Last Run: Displays a brief summary of your last recorded run.

Menstrual cycle tracking: Displays your current cycle. You can view and log your daily symptoms.

Notifications: Alerts you to incoming calls, texts, social network updates, and more, based on your smartphone notification settings.

Performance: Displays performance measurements that help you track and understand your training activities and race performances.

Respiration: Your current respiration rate in breaths per minute and seven-day average. You can do a breathing activity to help you relax.

Steps: Tracks your daily step count, step goal, and data for previous days.

Stress: Displays your current stress level and a graph of your stress level. You can do a breathing activity to help you relax.

Weather: Displays the current temperature and weather forecast.

Your device comes preloaded with several widgets, and more are available when you pair your device with a smartphone.

● From the watch face, select UP or DOWN.

The device scrolls through the widget loop and displays summary data for each widget. The performance widget requires several activities with heart rate and outdoor runs with GPS.

● Select START to view widget details.

TIP: You can select DOWN to view additional screens for a widget.

Weather requires a Bluetooth® connection to a compatible smartphone.

1 From the watch face, select UP or DOWN to view the weather widget. 2 Select START to view weather details. 3 Select UP or DOWN to view hourly, daily, and weather trend data.

1 On your smartphone, start playing a song or playlist. 2 Hold DOWN from any screen to open the music controls. 3 Select an option:

● Select to play and pause the current music track. ● Select to skip to the next music track. ● Select to open more music controls, such as volume and previous track.

Before you can enable notifications, you must pair the Forerunner® device with a compatible mobile device (Pairing Your Phone, page 28).

1 Hold UP. 2 Select > Phone > Notifications > Status > On. 3 Select During Activity. 4 Select a notification preference. 5 Select a sound preference. 6 Select Not During Activity. 7 Select a notification preference. 8 Select a sound preference. 9 Select Privacy. 10 Select a privacy preference. 11 Select Timeout. 12 Select the amount of time the alert for a new notification appears on the screen.

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

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

Select an option:

● If you are using an iPhone®, go to the iOS® notifications settings, and select the notifications to show on your phone and watch.

NOTE: All notifications that you enable on your iPhone also appear on your watch.

If you are using an Android™ phone, from the Garmin Connect™ app, select  > Settings > Notifications > App Notifications, and select the notifications that you want to appear on your watch.

1 Hold LIGHT to view the controls menu. 2 Select to turn off the Bluetooth smartphone connection on your Forerunner® device.

Refer to the owner's manual for your mobile device to turn off Bluetooth wireless technology on your mobile device.

You can set the Forerunner® device to alert you when your paired smartphone connects and disconnects using Bluetooth technology.

NOTE: Smartphone connection alerts are turned off by default.

1 From the watch face, hold UP.

2 Select > Phone > Connected Alerts > On.

You can sync activities from other Garmin® devices to your Forerunner® device using your Garmin Connect™ account. This allows your device to more accurately reflect your training status and fitness. For example, you can record a ride with an Edge® device, and view your activity details on your Forerunner device.

1 From the watch face, hold UP. 2 Select  > System > Physio TrueUp.

When you sync your device with your smartphone, recent activities from your other Garmin devices appear on your Forerunner device.

Before you can set up audio prompts, you must have a phone with the Garmin Connect™ app paired to your Forerunner® watch.

You can set the Garmin Connect app to play motivational status announcements and training alerts on your phone during a run or other activity. During an audio prompt, the Garmin Connect app mutes the primary audio of the phone to play the announcement. You can customize the volume levels on the Garmin Connect app.

1 From the Garmin Connect app, select > Garmin Devices. 2 Select your device. 3 Select Activity Options > Audio Prompts. 4 Select an option.

You can add Connect IQ features to your watch from Garmin® and other providers using the Connect IQ app. You can customize your device with watch faces, data fields, widgets, and device apps.

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

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.

Widgets: Provide information at a glance, including sensor data and notifications.

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

Before you can download features from the Connect IQ app, you must pair your Forerunner® watch with your phone (Pairing Your Phone, page 28).

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.

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 garmin.com/safety.

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

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

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

Live Event Sharing: Allows you to send messages to friends and family during an event, providing real-time updates.

NOTE: This feature is available only if your watch is connected to a compatible Android™ phone.

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.

Before you can request assistance, you must set up emergency contacts (Adding Emergency Contacts, page 32).

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

The countdown screen appears.

TIP: You can select Cancel before the countdown is complete to cancel the message.

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 32). 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 From the watch face, hold UP. 2 Select > Safety > 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.

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.

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 device.

The device has a history widget for quick access to your activity data (Customizing the Widget Loop, page 42).

1 From the watch face, hold UP. 2 Select History. 3 Select This Week or Previous Weeks. 4 Select an activity. 5 Select START. 6 Select an option:

● To view additional information about the activity, select All Stats. ● To view your time in each heart rate zone, select Heart Rate (Viewing Your Time in Each Heart Rate Zone, page 34). ● To select a lap and view additional information about each lap, select Laps. ● To view your time and distance for each interval, select Intervals. ● To delete the selected activity, select Delete.

Before you can view heart rate zone data, you must complete an activity with heart rate and save the activity. 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 Select START > 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.

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.

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: If you are using an Apple® computer, you must empty the Trash folder to completely remove the files.

If your device is connected to your computer as a removable drive or volume, you must safely disconnect your device from your computer to avoid data loss. If your device is connected to your Windows® computer as a portable device, it is not necessary to safely disconnect the device.

1 Complete an action:

● For Windows computers, select the Safely Remove Hardware icon in the system tray, and select your device. ● For Apple® computers, select the device, and select File > Eject.

2 Disconnect the cable from your computer.

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, hikes, and more. To sign up for a free account, go to www.garminconnect.com.

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

Analyze your data: You can view more detailed information about your activity, including time, distance, elevation, heart rate, calories burned, an overhead map view, pace and speed charts, and customizable reports.

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 post links to your activities on your favorite social networking sites.

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

Your device periodically syncs data with the Garmin Connect app automatically. You can also manually sync your data at any time.

1 Bring the device within _ { 3 m } (10 ft.) of your smartphone. 2 From any screen, hold LIGHT to view the controls menu. 3 Select . 4 View your current data in the Garmin Connect app.

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 install software updates and manage your Connect 1 0 ^ { \dprime \dprime } 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.

Your watch can be paired and used with wireless sensors using ANT+® or Bluetooth® technology (Pairing Your Wireless Sensors, page 37). After the devices are paired, you can customize the optional data fields (Customizing the Data Screens, page 39).

For information about specific Garmin® sensor compatibility, purchasing, or to view the owner's manual, go to buy.garmin.com for that sensor.

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 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 39).

Your device is compatible with the foot pod. You can use the foot pod to record pace and distance instead of using GPS when you are training indoors or when your GPS signal is weak. The foot pod is on standby and ready to send data (like the heart rate monitor).

After 30 minutes of inactivity, the foot pod powers off to conserve the battery. When the battery is low, a message appears on your device. Approximately five hours of battery life remain.

Before you go for a run, you must pair the foot pod with your Forerunner® device (Pairing Your Wireless Sensors, page 37).

You can run indoors using a foot pod to record pace, distance, and cadence. You can also run outdoors using a foot pod to record cadence data with your GPS pace and distance.

1 Install your foot pod according to the accessory instructions. 2 Select a running activity. 3 Go for a run.

The foot pod is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs using GPS.

Before you can calibrate your device, you must acquire GPS signals and pair your device with the foot pod (Pairing Your Wireless Sensors, page 37).

The foot pod is self-calibrating, but you can improve the accuracy of the speed and distance data with a few outdoor runs using GPS.

1 Stand outside for 5 minutes with a clear view of the sky. 2 Start a running activity. 3 Run on a track without stopping for 10 minutes. 4 Stop your activity, and save it.

Based on the recorded data, the foot pod calibration value changes, if necessary. You should not need to calibrate the foot pod again unless your running style changes.

Before you can calibrate your device, you must pair your device with the foot pod sensor (Pairing Your Wireless Sensors, page 37).

Manual calibration is recommended if you know your calibration factor. If you have calibrated a foot pod with another Garmin® product, you may know your calibration factor.

1 From the watch face, hold UP. 2 Select  > Sensors & Accessories. 3 Select your foot pod. 4 Select Cal. Factor > Set Value. 5 Adjust the calibration factor:

● Increase the calibration factor if your distance is too low. ● Decrease the calibration factor if your distance is too high.

Before you can customize the foot pod speed and distance, you must pair your device with the foot pod sensor (Pairing Your Wireless Sensors, page 37).

You can set your device to calculate speed and distance using your foot pod data instead of GPS data.

1 From the watch face, hold UP. 2 Select  > Sensors & Accessories. 3 Select your foot pod. 4 Select Speed or Distance. 5 Select an option:

● Select Indoor when you are training with GPS turned off, usually indoors. ● Select Always to use your foot pod data regardless of the GPS setting.

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 37). ● Set your wheel size (Wheel Size and Circumference, page 55). ● Go for a ride (Starting an Activity, page 8).

You can update your height, weight, birth year, gender, and maximum heart rate settings (Setting Your Heart Rate Zones, page 24). The device uses this information to calculate training data.

1 From the watch face, hold UP. 2 Select  > User Profile. 3 Select an option.

1 From the watch face, hold UP. 2 Select  > Activities & Apps. 3 Select an option:

● Select an activity to customize the settings, set the activity as a favorite, change the order of appearance, and more. ● Select Add to add more activities or create custom activities.

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.

From the watch face, hold UP, select > Activities & Apps, select an activity, and select the activity settings.

Alerts: Sets the training alerts for the activity (Alerts, page 40).

Auto Pause: Sets the device to stop recording data when you stop moving or when you drop below a specified speed (Enabling Auto Pause®, page 41).

Auto Rest: Enables the device to automatically detect when you are resting during a pool swim and create a rest interval (Auto Rest and Manual Rest, page 11).

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 39).

GPS: Sets the mode for the GPS antenna (Changing the GPS Setting, page 42).

Lane Number: Sets your lane number for track running.

Laps: Enables you to record a lap or a rest during the activity (Marking Laps by Distance, page 41).

Pool Size: Sets the pool length for pool swimming (Setting the Pool Size, page 10).

Restore Defaults: Allows you to reset the activity settings (Resetting All Default Settings, page 51).

Self Evaluation: Sets how often you evaluate your perceived effort for the activity (Enabling Self Evaluation, page 42).

Stroke Detection: Enables stroke detection for pool swimming.

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 to change the data that appears in the field. ● 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 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 once. The event is a specific value. For example, you can set the device to alert you when you reach a specified distance.

Range alert: A range alert notifies you each time the device is above or below a specified value or range of values. For example, you can set the device 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 device records a specified value or interval. For example, you can set the device 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 set the device to alert you when your heart rate is above or below a target zone or a custom range. For example, you can set the device to alert you when your heart rate is below 150 beats per minute (bpm).

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 > Add New > Heart Rate. 6 Select an option:

● To use the range of an existing heart rate zone, select a heart rate zone. ● To customize the maximum value, select Custom > High, and enter a value. ● To customize the minimum value, select Custom > Low, and enter a value.

Each time you exceed or drop below the specified range or custom value, a message appears. The device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds, page 45).

You can set your device to use the Auto Lap feature, which marks a lap automatically at every kilometer or mile. This feature is helpful for comparing your performance during different parts of an activity.

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 > Auto Lap. 6 Select an option:

● Select Auto Lap to turn Auto Lap on or off. ● Select Auto Distance to adjust the distance between laps.

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 (Setting the Device Sounds, page 45). The Auto Lap feature stays on for the selected activity profile until you turn it off.

If necessary, you can customize the data screens to display additional lap data (Customizing the Data Screens, page 39).

You can customize one or two data fields that appear in the lap alert message.

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 > Lap Alert. 6 Select a data field to change it. 7 Select Preview (optional).

You can turn on the Lap Key setting to record a lap or a rest during an activity using BACK. You can turn off the Lap Key setting to avoid recording laps due to accidental key presses during an activity.

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 > Lap Key.

The lap key status changes to On or Off based on the current setting.

The lap key stays on or off for the selected activity profile.

You can use the Auto Pause feature to pause the timer automatically when you stop moving. This feature is helpful if your activity includes stop lights or other places where you must stop.

NOTE: History is not recorded while the timer is stopped or paused.

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

NOTE: This feature is not available for all activities.

4 Select the activity settings. 5 Select Auto Pause. 6 Select an option:

● To pause the timer automatically when you stop moving, select When Stopped. ● To pause the timer automatically when your pace or speed drops below a specified level, select Custom.

When you save an activity, you can evaluate your perceived effort and how you felt during the activity (Evaluating an Activity, page 8). You can view your evaluation information in your Garmin Connect™ account.

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 Self Evaluation. 6 Select an option:

● To evaluate only after following a structured workout or interval, select Workouts Only. ● To evaluate after every activity, select Always.

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

1 Hold UP. 2 Select > Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select GPS. 6 Select an option:

● Select Off to disable GPS for the activity. ● Select GPS Only to enable the GPS satellite system. Select GPS ^ + GLONASS (Russian satellite system) for more accurate position information in situations with poor sky visibility. ● Select GPS ^ + GALILEO (European Union satellite system) for more accurate position information in situations with poor sky visibility.

NOTE: Using GPS and another satellite system together can reduce battery life more quickly than using GPS only (GPS and Other Satellite Systems, page 42).

Using GPS and another satellite system together offers increased performance in challenging environments and faster position acquisition than using GPS only. However, using multiple systems can reduce battery life more quickly than using GPS only.

Your device can use these Global Navigation Satellite Systems (GNSS).

GPS: A satellite constellation built by the United States.

GLONASS: A satellite constellation built by Russia.

GALILEO: A satellite constellation built by the European Space Agency.

You can change the order of widgets in the widget loop, remove widgets, and add new widgets.

1 Hold UP. 2 Select > Appearance > Widgets. 3 Select a widget. 4 Select an option:

● Select UP or DOWN to change the location of the widget in the widget loop. ● Select to remove the widget from the widget loop.

5 Select Add.

6 Select a widget.

The widget is added to the widget loop.

1 From the watch face, hold UP. 2 Select > Activities & Apps. 3 Select an activity. 4 Select an option:

● To remove an activity from your list of favorites, select Remove from Favorites. ● To delete the activity from the apps list, select Remove.

From the watch face, hold UP, and select  > Activity Tracking.

Status: Turns off the activity tracking features.

Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (Setting the Device Sounds, page 45).

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 and weekly intensity minutes goal.

Move IQ: Allows your device to automatically start and save a timed walking or running activity when the Move IQ feature detects familiar movement patterns.

When you turn off activity tracking, your steps, intensity minutes, sleep tracking, and Move IQ events are not recorded.

1 Hold UP. 2 Select  > Activity Tracking > Status > Off.

You can customize the watch face information and appearance.

1 Hold UP. 2 Select Watch Face. 3 Select UP or DOWN to preview the watch face options. 4 Select START. 5 Select an option:

● To activate the watch face, select Apply. ● To change the data that appears on the watch face, select Data. ● To change the accent color, select Accent Color.

You can add Connect IQ features to your watch from Garmin® and other providers using the Connect IQ app. You can customize your device with watch faces, data fields, widgets, and device apps.

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

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.

Widgets: Provide information at a glance, including sensor data and notifications.

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

Before you can download features from the Connect IQ app, you must pair your Forerunner® watch with your phone (Pairing Your Phone, page 28).

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.

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 44).

Time: Adjusts the time settings (Time Settings, page 45).

Backlight: Adjusts the backlight settings (Changing the Backlight Settings, page 45).

Sounds: Sets the watch sounds, such as key tones, alerts, and vibrations (Setting the Device Sounds, page 45).

Do Not Disturb: Turns on or off do not disturb mode. You can use the During Sleep option to turn on do not disturb mode automatically during your normal sleep hours. You can set your normal sleep hours on your Garmin Connect™ account (Using Do Not Disturb Mode, page 19).

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

Format: Sets the watch to display Pace/Speed Preference for running, cycling, or other activities. This preference affects several training options, history, and alerts (Displaying Pace or Speed, page 45). You can also change the Start of Week setting and the units of measure used on the watch (Changing the Units of Measure, page 45).

Physio TrueUp: Allows your watch to sync activities, history, and data from other Garmin® devices.

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. Turn the Log HRV option on to record your heart rate variability during an activity.

USB Mode: Sets the watch to use mass storage mode or Garmin mode when connected to a computer.

Reset: Allows you to reset user data and settings (Resetting All Default Settings, page 51).

Software Update: Allows you to install software updates downloaded using Garmin Express™ or the Garmin Connect app (Updating the Software Using the Garmin Connect™ App, page 50).

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

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.

NOTE: This feature is not available in all areas.

You can set up a watch passcode to secure your personal information when the watch is not on your wrist.

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.

From the watch face, hold UP, and select > System > Time.

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

Set Time: Allows you to set the time manually or automatically based on your paired mobile device or GPS location.

Sync with GPS: Allows you to manually sync the time when you change time zones, or to update for daylight saving time.

Each time you turn on the watch and acquire satellites or sync with your phone, the watch automatically detects your time zone and the current time of day.

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

● Select During Activity. ● Select Not During Activity.

4 Select an option:

● Select Keys to turn on the backlight for key presses. ● Select Alerts to turn on the backlight for alerts. ● Select Gesture to turn on the backlight by raising and turning your arm to look at your wrist. ● Select Timeout to set the length of time before the backlight turns off. ● Select Brightness to set the brightness level of the backlight.

You can set the device to sound a tone or vibration when keys are selected or when an alert is triggered.

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

● Select Key Tones to turn the key tones on and off. ● Select Alert Tones to enable the alert tones settings. ● Select Vibration to turn device vibration on and off. ● Select Key Vibe to enable vibration when you select a key.

You can change the type of information that appears in your activity summary and history.

1 From the watch face, hold UP. 2 Select > System > Format > Pace/Speed Preference. 3 Select an activity.

You can customize units of measure displayed on the device.

1 Hold UP. 2 Select > System > Format > Units. 3 Select Statute or Metric.

You can set multiple alarms. You can set each alarm to sound once or to repeat regularly.

1 From the watch face, hold UP.

2 Select Alarm Clock > Add Alarm. 3 Select Time, and enter the alarm time. 4 Select Repeat, and select when the alarm should repeat (optional). 5 Select Sounds, and select a type of notification (optional). 6 Select Backlight > On to turn on the backlight with the alarm. 7 Select Label, and select a description for the alarm (optional).

1 From the watch face, hold UP. 2 Select Alarm Clock. 3 Select an alarm. 4 Select Delete.

1 From any screen, hold LIGHT. 2 Select Timer. 3 Enter the time. 4 If necessary, select an option:

● Select  > Restart > On to automatically restart the timer after it expires. ● Select > Sounds, and select a type of notification.

5 Select .

1 From any screen, hold LIGHT. 2 Select Stopwatch. 3 Select START to start the timer. 4 Select BACK to restart the lap timer \textcircled{1} .

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

5 Select START to stop both timers. 6 Select an option. 7 Save the recorded time as an activity in your history (optional).

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 51).

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

1 From the watch face, 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 From the watch face, hold UP. 2 Select > System > About.

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 48).

Your watch comes with a proprietary charging cable. For optional accessories and replacement parts, go to buy.garmin.com, or contact your Garmin® dealer.

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

2 Plug the other end of the cable into a USB- ⋅ 0 ^ { ⓗ } computer port or AC adapter (5 W minimum power rating). The watch displays the current battery charge level. 3 Disconnect the watch after the battery charge level reaches 100%

1 Connect the charger securely to the watch to charge it using the USB cable (Charging the Watch, page 48). 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%

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

Avoid pressing the keys under water.

Do not use a sharp object to clean the device.

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

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

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

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 device 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 device. 3 Slide the quick-release pin, and align the spring bar with the opposite side of the device. 4 Repeat steps 1 through 3 to change the other band.

Specifications

Your watch automatically checks for updates when connected to Bluetooth® or Wi‑Fi®. You can manually check for updates from the system settings (System Settings, page 44).On your computer, install Garmin Express (www.garmin.com/express). On your phone, install the Garmin Connect™ app.

This provides easy access to these services for Garmin® devices:

● Software updates ● Data uploads to Garmin Connect ● Product registration

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 28).

Sync your watch with the Garmin Connect app (Manually Syncing Data with Garmin Connect™, page 28).

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

The update is applied when you are not actively using the watch. When the update is complete, your watch restarts.

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

● 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.

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 device.

1 Select an option:

● Sync your step count with the Garmin Express™ application (Using Garmin Connect™ on Your Computer, page 35). ● Sync your step count with the Garmin Connect app (Manually Syncing Data with Garmin Connect™, page 28).

2 Wait while the device syncs your data.

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.

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.

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.

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

● Reduce the backlight timeout (Changing the Backlight Settings, page 45).

● Reduce the backlight brightness. Turn off Bluetooth® wireless technology when you are not using connected features (Turning Off the Bluetooth® Smartphone Connection, page 30). ● Turn off activity tracking (Activity Tracking Settings, page 20). 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 43). ● Limit the smartphone notifications the device displays (Managing Notifications, page 30). ● Stop broadcasting heart rate data to paired Garmin® devices (Broadcasting Heart Rate Data to Garmin® Devices, page 23). ● Turn off wrist-based heart rate monitoring (Turning Off the Wrist-based Heart Rate Monitor, page 24). NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes and calories burned.

You can change the device language selection if you have accidently selected the wrong language on the device.

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

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 > Phone > Pair Phone.

You can use the cardio activity and turn on GPS for outdoor use.

1 Select START > Cardio > Options > Cardio Settings > GPS. 2 Select an option. 3 Go outside, and wait while the device locates satellites. 4 Select START to start the activity timer.

GPS stays on for the selected activity until you turn it off.

The first time you connect a wireless sensor to your watch using ANT+® or Bluetooth® technology, you must pair the watch and sensor. If the sensor has both ANT+ and Bluetooth technology, Garmin® recommends that you pair using ANT+ technology. After they are paired, the watch connects to the sensor automatically when you start an activity and the sensor is active and within range.

1 Bring the watch within 3 m (10 ft.) of the sensor.

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

2 If you are pairing a heart rate monitor, put on the heart rate monitor.

The heart rate monitor does not send or receive data until you put it on.

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.

The device is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin® device, you must pair the device and sensor. After they are paired, the device 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 39).

Some data fields require ANT+® accessories to display data.

Average HR: The average heart rate for the current activity.

Average Pace: The average pace for the current activity.

Avg. Speed: The average speed for the current activity.

Cadence: Running. The steps per minute (right and left).

Cadence: Cycling. The number of revolutions of the crank arm. Your device must be connected to a cadence accessory for this data to appear.

Calories: The amount of total calories burned.

Distance: The distance traveled for the current track or activity.

Heart Rate: Your heart rate in beats per minute (bpm). Your device must have wrist-based heart rate or be connected to a compatible heart rate monitor.

HR Zone: The current range of your heart rate (1 to 5). The default zones are based on your user profile and maximum heart rate (220 minus your age).

Int. Distance: The distance traveled for the current interval.

Int. Pace: The average pace for the current interval.

Interval Time: The stopwatch time for the current interval.

Lap Distance: The distance traveled for the current lap.

Lap Pace: The average pace for the current lap.

Lap Speed: The average speed for the current lap.

Lap Time: The stopwatch time for the current lap.

Pace: The current pace.

Respiration Rate: Your respiration rate in breaths per minute (brpm).

Round Distance: During a HIIT activity, the distance traveled for the current round.

Round Pace: During a HIIT activity, the average pace for the current round.

Round Speed: During a HIIT activity, the average speed for the current round.

Round Time: During a HIIT activity, the stopwatch time for the current round.

Speed: The current rate of travel.

Steps: The number of steps during the current activity.

Stress: Your current stress level.

Time of Day: The time of day based on your current location and time settings (format, time zone, daylight saving time).

Timer: The stopwatch time for the current activity.

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.

Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in the speed sensor settings.

The tire size is marked on both sides of the tire. You can measure the circumference of your wheel or use one of the calculators available on the internet.

© 2021 Garmin Ltd. or its subsidiaries

Garmin®, the Garmin logo, "X5" , Auto Lap®, Auto Pause®, Edge®, Forerunner®, and Move 10° are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body Battery™, Connect { I Q } ^ { { w } } , Firstbeat Analytics™, Garmin Connect™, Garmin Express™, Index™, PacePro™, and TrueUp™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

Android™ is a trademark of Google Inc. Apple® and iPhone® are trademarks of Apple Inc., registered in the U.S. and other countries. The Bluetooth® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. iOS™ is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. USB-IF™ is a registered trademark of USB Implementers Forum. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries. Zwift™ is a trademark of Zwift, Inc. Other trademarks and trade names are those of their respective owners.

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