Garmin FORERUNNER 255 Series User manual

FORERUNNER 255 SERIES
Owner’s Manual

© 2022 Garmin Ltd. or its subsidiaries
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trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body Battery, Connect IQ,
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property of The Cooper Institute. Advance heartbeat analytics by Firstbeat Analytics. iOS®is a registered trademark
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a registered mark of Wi-Fi Alliance Corporation. Windows®and Windows NT®are registered trademarks of Microsoft
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names are those of their respective owners.
This product is ANT+ certified. Visit www.thisisant.com/directory for a list of compatible products and apps.
M/N: A04308, AA4308, AB4308, AC4308

Table of Contents i
Table of Contents
Introduction������������������������������������������������� 1
Setting Up Your Watch.............................................1
Overview ...................................................................1
GPS Status and Status Icons ..................................1
Using the Watch.......................................................1
Activities and Apps�������������������������������������� 2
Starting an Activity...................................................2
Tips for Recording Activities ...............................2
Stopping an Activity.................................................2
Evaluating an Activity...............................................2
Outdoor Activities ....................................................2
Going for a Run.....................................................2
Going for a Track Run ..........................................3
Tips for Recording a Track Run .......................3
Recording an Ultra Run Activity...........................3
Triathlon Training .................................................3
Creating a Multisport Activity..............................3
Using an eBike......................................................4
Viewing Your Ski Runs .........................................4
Swimming.................................................................4
Swimming in Open Water ....................................4
Going for a Pool Swim .........................................4
Tips for Swimming Activities ..............................4
Swim Terminology ...............................................4
Stroke Types.........................................................5
Auto Rest and Manual Rest.................................5
Training with the Drill Log....................................5
Indoor Activities .......................................................5
Going for a Virtual Run.........................................5
Calibrating the Treadmill Distance......................5
Health Snapshot...................................................6
Recording a Strength Training Activity................6
Tips for Recording Strength Training
Activities ...........................................................6
Recording a HIIT Activity .....................................6
HIIT Timers .......................................................6
Using an ANT+®Indoor Trainer ...........................6
Customizing Activities and Apps............................7
Adding or Removing a Favorite Activity..............7
Changing the Order of an Activity in the
Apps List..............................................................7
Creating a Custom Activity..................................7
Appearance ������������������������������������������������� 7
Watch Face Settings ................................................7
Customizing the Watch Face ..............................7
Glances.....................................................................8
Viewing the Glance Loop.....................................9
Customizing the Glance Loop .............................9
Body Battery .........................................................9
Viewing the Body Battery Glance ....................9
Tips for Improved Body Battery Data..............9
Viewing the Heart Rate Glance ...........................9
Viewing the Weather Glance .............................10
Menstrual Cycle Tracking ..................................10
Using the Stress Level Glance...........................10
Performance Measurements ............................10
About VO2 Max. Estimates ...........................10
Getting Your VO2 Max. Estimate for
Running...........................................................11
Getting Your VO2 Max. Estimate for
Cycling ............................................................11
Turning Off VO2 Max. Recording...................11
Viewing Your Predicted Race Times.............11
Heart Rate Variability Status .........................12
Performance Condition..................................12
Viewing Your Performance Condition...........12
Getting Your FTP Estimate ............................12
Conducting an FTP Test ................................13
Lactate Threshold ..........................................13
Performing a Guided Test to Determine Your
Lactate Threshold ..........................................13
Syncing Activities and Performance
Measurements ...............................................13
Turning Off Performance Notifications ........13
Training Status ...................................................13
Training Status Levels....................................14
Tips for Getting Your Training Status............14
Acute Load......................................................15
Training Load Focus.......................................15
About Training Effect .....................................15
Recovery Time................................................16
Viewing Your Recovery Time.........................16
Recovery Heart Rate ......................................16
Pausing and Resuming Your Training
Status..............................................................16
Controls ..................................................................16
Viewing the Controls Menu ...............................17
Customizing the Controls Menu .......................18

ii Table of Contents
Garmin Pay .........................................................18
Setting Up Your Garmin Pay Wallet...............18
Paying for a Purchase Using Your Watch.....18
Adding a Card to Your Garmin Pay Wallet ....18
Managing Your Garmin Pay Cards................18
Changing Your Garmin Pay Passcode ..........18
Morning Report ......................................................18
Customizing Your Morning Report....................19
Training����������������������������������������������������� 19
Training for a Race Event.......................................19
Race Calendar and Primary Race......................19
Activity Tracking.....................................................19
Auto Goal............................................................19
Using the Move Alert..........................................19
Turning on the Move Alert .............................20
Sleep Tracking....................................................20
Using Automated Sleep Tracking..................20
Using Do Not Disturb Mode...........................20
Intensity Minutes................................................20
Earning Intensity Minutes ..............................20
Garmin Move IQ..................................................20
Activity Tracking Settings ..................................20
Turning Off Activity Tracking .........................20
Workouts ................................................................20
Following a Workout From Garmin Connect ....21
Creating a Custom Workout on Garmin
Connect...............................................................21
Sending a Custom Workout to Your Watch ..21
Starting a Workout .............................................21
Following a Daily Suggested Workout ..............21
Turning Daily Suggested Workout Prompts On
and Off ............................................................21
Following a Pool Swim Workout .......................21
Recording a Critical Swim Speed Test ..........22
Editing Your Critical Swim Speed Result ......22
Workout Execution Score ..................................22
About the Training Calendar..............................22
Using Garmin Connect Training Plans ..........22
Adaptive Training Plans .................................22
Starting Today’s Workout...............................22
Interval Workouts...................................................22
Customizing an Interval Workout......................22
Starting an Interval Workout..............................23
Stopping an Interval Workout............................23
PacePro Training....................................................23
Downloading a PacePro Plan from Garmin
Connect...............................................................23
Starting a PacePro Plan.....................................23
Stopping a PacePro Plan...................................23
Creating a PacePro Plan on Your Watch ..........23
Using Virtual Partner..............................................24
Setting a Training Target........................................24
Cancelling a Training Target..............................24
Racing a Previous Activity.....................................24
Using the Metronome ............................................24
Enabling Self Evaluation ........................................25
Extended Display Mode .........................................25
History ������������������������������������������������������ 25
Using History..........................................................25
Multisport History ..................................................25
Personal Records...................................................25
Viewing Your Personal Records........................25
Restoring a Personal Record.............................25
Clearing Personal Records ................................26
Viewing Data Totals ...............................................26
Viewing Your Time in Each Heart Rate Zone........26
Deleting History......................................................26
Data Management .................................................26
Deleting Files......................................................26
Heart Rate Features����������������������������������� 26
Tips for Erratic Heart Rate Data ........................26
Turning Off the Wrist-based Heart Rate
Monitor ...............................................................27
Heart Rate While Swimming..................................27
Setting an Abnormal Heart Rate Alert ..................27
Broadcasting Heart Rate Data ..............................27
Pulse Oximeter.......................................................27
Getting Pulse Oximeter Readings .....................28
Turning On Pulse Oximeter Sleep Tracking ......28
Turning On All-Day Mode ...................................28
Tips for Erratic Pulse Oximeter Data ................28
Navigation������������������������������������������������� 28
Courses...................................................................28
Following a Course on Your Device ..................28
Creating a Course on Garmin Connect.............28
Sending a Course to Your Device..................28
Viewing or Editing Course Details.....................29
Saving Your Location .............................................29
Viewing and Editing Your Saved Locations ......29

Table of Contents iii
Navigating to a Destination...................................29
Navigating to Your Starting Point During an
Activity ....................................................................29
Stopping Navigation ..............................................29
Map.........................................................................29
Adding a Map to an Activity ..............................29
Panning and Zooming the Map.........................29
Map Settings ......................................................30
Compass ................................................................30
Altimeter and Barometer .......................................30
Sensors and Accessories �������������������������� 30
Wireless Sensors ...................................................30
Pairing Your Wireless Sensors ..............................31
Running Power .......................................................31
Running Dynamics .................................................31
Training with Running Dynamics.......................31
Color Gauges and Running Dynamics Data .....32
Ground Contact Time Balance Data..............32
Vertical Oscillation and Vertical Ratio Data..32
Tips for Missing Running Dynamics Data ........33
Chest Heart Rate While Swimming.......................33
Using an Optional Bike Speed or Cadence Sensor
.................................................................................33
Training with Power Meters...................................33
Situational Awareness...........................................33
tempe......................................................................33
VIRB Remote ..........................................................33
Controlling a VIRB Action Camera ....................33
Controlling a VIRB Action Camera During an
Activity ................................................................34
User Profile ����������������������������������������������� 34
Setting Up Your User Profile..................................34
Viewing Your Fitness Age..................................34
About Heart Rate Zones ........................................34
Fitness Goals......................................................34
Setting Your Heart Rate Zones..........................34
Letting the Watch Set Your Heart Rate Zones..35
Heart Rate Zone Calculations ...........................35
Setting Your Power Zones.....................................35
Detecting Performance Measurements
Automatically .........................................................35
Music �������������������������������������������������������� 36
Downloading Personal Audio Content..................36
Connecting to a Third-Party Provider....................36
Downloading Audio Content from a Third-Party
Provider...............................................................36
Disconnecting from a Third-Party Provider ......36
Connecting Bluetooth Headphones......................36
Listening to Music..................................................37
Music Playback Controls...................................37
Controlling Music Playback on a Connected
Phone................................................................... 37
Changing the Audio Mode.................................37
Connectivity ���������������������������������������������� 37
Phone Connectivity Features ................................37
Pairing Your Phone ............................................37
Enabling Bluetooth Notifications ......................38
Viewing Notifications.....................................38
Receiving an Incoming Phone Call................38
Replying to a Text Message...........................38
Managing Notifications .................................38
Turning Off the Bluetooth Phone Connection ..38
Turning On and Off Smartphone Connection
Alerts...................................................................38
Playing Audio Prompts During an Activity........38
Wi-Fi Connectivity Features...................................39
Connecting to a Wi-Fi Network..........................39
Phone Apps and Computer Applications .............39
Entering Text with Instant Keyboard.....................39
Garmin Connect .................................................39
Using the Garmin Connect App.....................40
Updating the Software Using the Garmin
Connect App...................................................40
Using Garmin Connect on Your Computer ...40
Updating the Software Using Garmin
Express ...........................................................40
Manually Syncing Data with Garmin
Connect...........................................................40
Connect IQ Features ..........................................40
Downloading Connect IQ Features ...............40
Downloading Connect IQ Features Using Your
Computer........................................................40
Safety and Tracking Features �������������������� 40
Adding Emergency Contacts.................................41
Adding Contacts ....................................................41
Turning Incident Detection On and Off .................41
Requesting Assistance..........................................41
Live Event Sharing..................................................41
Turning On Live Event Sharing...........................41

iv Table of Contents
Clocks ������������������������������������������������������� 42
Setting an Alarm.....................................................42
Deleting an Alarm...............................................42
Using the Stopwatch..............................................42
Starting the Countdown Timer..............................42
Syncing the Time with GPS ...................................42
Setting the Time Manually.....................................42
Customizing Your Device��������������������������� 42
Activities and App Settings ...................................42
Customizing the Data Screens..........................43
Adding a Map to an Activity ..............................44
Activity Alerts .....................................................44
Setting an Alert...............................................44
Enabling Auto Climb...........................................44
GPS Settings.......................................................45
Sensors Settings....................................................45
Compass Settings..............................................45
Calibrating the Compass Manually...............45
Setting the North Reference..........................45
Altimeter Settings ..............................................45
Calibrating the Barometric Altimeter ............46
Barometer Settings ............................................46
Calibrating the Barometer..............................46
Map Settings ..........................................................46
Navigation Settings................................................46
Customizing Navigation Data Screens .............46
Setting Up a Heading Bug..................................46
Setting Navigation Alerts...................................46
Power Manager Settings .......................................47
System Settings .....................................................47
Time Settings .....................................................47
Setting Time Alerts ........................................47
Changing the Screen Settings...........................47
Changing the Units of Measure.........................48
Device Information ������������������������������������ 48
Viewing Device Information ..................................48
Viewing E-label Regulatory and Compliance
Information.........................................................48
Charging the Watch ...............................................48
Tips for Charging the Watch..............................48
Wearing the Watch.................................................48
Device Care.............................................................49
Cleaning the Watch............................................49
Changing the Bands...............................................49
Specifications.........................................................49
Battery Life Information.....................................49
Troubleshooting ���������������������������������������� 50
Product Updates ....................................................50
Setting Up Garmin Express................................50
Getting More Information......................................50
Activity Tracking.....................................................50
My daily step count does not appear................50
My step count does not seem accurate ...........50
The step counts on my device and my Garmin
Connect account don’t match ...........................50
The floors climbed amount does not seem
accurate..............................................................50
My intensity minutes are flashing.....................50
Acquiring Satellite Signals.....................................51
Improving GPS Satellite Reception ...................51
Restarting the Watch .............................................51
Resetting All Default Settings ...............................51
Maximizing Battery Life.........................................51
My Device is in the Wrong Language....................51
Is my phone compatible with my watch? .............51
My phone will not connect to the watch...............52
The temperature reading is not accurate .............52
How can I manually pair ANT+ sensors?..............52
Can I use my Bluetooth sensor with my watch? ..52
My headphones will not connect to the watch ....52
My music cuts out or my headphones won’t stay
connected...............................................................52
Appendix ��������������������������������������������������� 53
Data Fields..............................................................53
VO2 Max. Standard Ratings ..................................58
FTP Ratings ............................................................59
Wheel Size and Circumference .............................59

Introduction 1
Introduction
WARNING
See the Important Safety and Product Information guide
in the product box for product warnings and other
important information.
Always consult your physician before you begin or
modify any exercise program.
Setting Up Your Watch
To take full advantage of the Forerunner features,
complete these tasks.
yPair the Forerunner watch with your phone using
the Garmin Connect app (Pairing Your Phone, page
37).
ySet up Wi-Fi®networks (Connecting to a Wi-Fi
Network, page 39).
ySet up safety features (Safety and Tracking
Features, page 40).
ySet up music (Music, page 36).
ySet up your Garmin Pay wallet (Setting Up Your
Garmin Pay Wallet, page 18).
Overview
1LIGHT
• Press to turn the watch on.
• Press to turn the backlight on and off.
• Hold to view the controls menu for quick access
to frequently used functions.
2UP
• Press to scroll through the glances, data screens,
options, and settings.
• Hold to view the menu.
• Hold to manually change sports during an
activity.
3DOWN
• Press to scroll through the glances, data screens,
options, and settings.
• Hold to open the music controls (Music, page
36).
4BACK
• Press to return to the previous screen.
• Press to record a lap, rest, or transition during an
activity.
5START · STOP
• Press to start and stop the activity timer.
• Press to choose an option or to acknowledge a
message.
GPS Status and Status Icons
For outdoor activities, the status ring turns green
when GPS is ready. A flashing icon means the watch
is searching for a signal. A solid icon means the signal
was found or the sensor is connected.
GPS GPS status
Battery status
Phone connection status
Wi-Fi technology status (Forerunner music
watches only)
Heart rate status
Running Dynamics Pod status
Speed and cadence sensor status
Bike lights status
Bike radar status
Extended display mode status
Power meter status
tempe sensor status
VIRB camera status
Using the Watch
yHold LIGHT to view the controls menu (Controls,
page 16).
yFrom the watch face, press UP or DOWN to scroll
through the glance loop (Glances, page 8).
yFrom the watch face, press START to start an
activity or open an app (Activities and Apps, page
2).
yHold UP to customize the watch face (Customizing
the Watch Face, page 7), adjust settings (System
Settings, page 47), pair wireless sensors (Pairing
Your Wireless Sensors, page 31), and more.

2 Activities and Apps
Activities and Apps
Your watch can be used for indoor, outdoor, athletic,
and fitness activities. When you start an activity, the
watch displays and records sensor data. You can create
custom activities or new activities based on default
activities (Creating a Custom Activity, page 7). When
you finish your activities, you can save and share them
with the Garmin Connect community.
You can also add Connect IQ activities and apps to your
watch using the Connect IQ app (Connect IQ Features,
page 40).
For more information about activity tracking and
fitness metric accuracy, go to Garmin.com.sg/legal/
atdisclaimer.
Starting an Activity
When you start an activity, GPS turns on automatically
(if required).
1 Press START.
2 Select an option:
• Select an activity from your favorites.
• Select , and select an activity from the
extended activity list.
3 If the activity requires GPS signals, go outside to an
area with a clear view of the sky, and wait until the
watch is ready.
The watch is ready after it establishes your heart
rate, acquires GPS signals (if required), and
connects to your wireless sensors (if required).
4 Press START to start the activity timer.
The watch records activity data only while the
activity timer is running.
Tips for Recording Activities
yCharge the watch before starting an activity
(Charging the Watch, page 48).
yPress BACK to record laps, start a new set or pose,
or advance to the next workout step.
yPress UP or DOWN to view additional data screens.
Stopping an Activity
1 Press STOP.
2 Select an option:
• To resume your activity, select Resume.
• To save the activity and view the details, select
Save, press START, and select an option.
NOTE: After you save the activity, you can enter
self-evaluation data (Evaluating an Activity, page
2).
• To suspend your activity and resume it at a later
time, select Resume Later.
• To mark a lap, select Lap.
• To navigate back to the starting point of your
activity along the path you traveled, select Back
to Start > TracBack�
NOTE: This feature is available only for activities
that use GPS.
• To navigate back to the starting point of your
activity by the most direct path, select Back to
Start > Straight Line�
NOTE: This feature is available only for activities
that use GPS.
• To measure the difference between your heart
rate at the end of the activity and your heart rate
two minutes later, select Recovery Heart Rate,
and wait while the timer counts down.
• To discard the activity, select Discard.
NOTE: After stopping the activity, the watch saves it
automatically after 30 minutes.
Evaluating an Activity
Before you can evaluate an activity, you must enable
the self-evaluation setting on your Forerunner watch
(Enabling Self Evaluation, page 25).
NOTE: This feature is not available for all activities.
1 After you complete an activity, select Save
(Stopping an Activity, page 2).
2 Select a number that corresponds with your
perceived effort.
NOTE: You can select to skip the self evaluation.
3 Select how you felt during the activity.
You can view evaluations in the Garmin Connect app.
Outdoor Activities
The Forerunner device comes preloaded with outdoor
activities, such as running and cycling. GPS is turned on
for outdoor activities. You can add new activities based
on default activities, such as walking or rowing. You
can also add custom activities to your device (Creating
a Custom Activity, page 7).
Going for a Run
The first fitness activity you record on your watch can
be a run, ride, or any outdoor activity. You may need to
charge the watch before starting the activity (Charging
the Watch, page 48).
The device records activity data only while the activity
timer is running.
1 Press START, and select an activity.
2 Go outside, and wait while the watch locates
satellites.
3 Press START.
4 Go for a run.

Activities and Apps 3
NOTE: On a Forerunner music watch, hold DOWN
while in an activity to open the music controls
(Music Playback Controls, page 37).
5 After you complete your run, press STOP.
6 Select an option:
• Select Resume to restart the activity timer.
• Select Save to save the run and reset the activity
timer. You can select the run to view a summary.
NOTE: For more run options, see Stopping an
Activity, page 2.
Going for a Track Run
Before you go for a track run, make sure you are
running on a standard-shape, 400 m track.
You can use the track run activity to record your
outdoor track data, including distance in meters and lap
splits.
1 Stand on the outdoor track.
2 From the watch face, press START.
3 Select Track Run.
4 Wait while the watch locates satellites.
5 If you are running in lane 1, skip to step 11.
6 Press UP.
7 Select the activity settings.
8 Select Lane Number.
9 Select a lane number.
10 Press BACK twice to return to the activity timer.
11 Press START.
12 Run around the track.
After you run 3 laps, your watch records the track
dimensions and calibrates your track distance.
13 After you complete your activity, press STOP, and
select Save.
Tips for Recording a Track Run
yWait until the GPS status indicator turns green
before starting a track run.
yDuring your first run on an unfamiliar track, run for a
minimum of 3 laps to calibrate your track distance.
You should run slightly past your starting point to
complete the lap.
yRun each lap in the same lane.
NOTE: The default Auto Lap distance is 1600 m, or
4 laps around the track.
yIf you are running in a lane other than lane 1, set the
lane number in the activity settings.
Recording an Ultra Run Activity
1 Press START.
2 Select Ultra Run.
3 Press START to start the activity timer.
4 Start running.
5 Press BACK to record a lap and start the rest timer.
NOTE: You can configure the Lap Key setting to
record a lap and start the rest timer, start the rest
timer only, or record a lap only (Activities and Apps,
page 2).
6 When you are done resting, press BACK to resume
running.
7 Press UP or DOWN to view additional data pages
(optional).
8 After you complete your activity, press STOP, and
select Save.
Triathlon Training
When you participate in a triathlon, you can use the
triathlon activity to quickly transition to each sport
segment, to time each segment, and to save the
activity.
1 Press START.
2 Select Triathlon.
3 Press START to start the activity timer.
4 Press BACK at the beginning and end of each
transition.
The transition feature is on by default, and the
transition time is recorded separately from the
activity time.
The transition feature can be turned on or off in the
triathlon activity settings. If transitions are turned
off, press BACK to change sports.
5 After you complete your activity, press STOP, and
select Save.
Creating a Multisport Activity
1 Press START.
2 Select Add > Multisport.
3 Select a multisport activity type, or enter a custom
name.

4 Activities and Apps
Duplicate activity names include a number. For
example, Triathlon(2).
4 Select two or more activities.
5 Select an option:
• Select an option to customize specific activity
settings. For example, you can select whether to
include transitions.
• Select Done to save and use the multisport
activity.
6 Select to add the activity to your list of favorites.
Using an eBike
Before you can use a compatible eBike, such as a
Shimano STEPS™ eBike, you must pair it with your
Forerunner device (Pairing Your Wireless Sensors, page
31).
Viewing Your Ski Runs
Your watch records the details of each downhill skiing
or snowboarding run using the auto run feature. This
feature is turned on by default for downhill skiing and
snowboarding. It automatically records new ski runs
based on your movement. The activity timer pauses
when you stop moving downhill and when you are on a
chairlift. The activity timer remains paused during the
chairlift ride. You can start moving downhill to restart
the activity timer. You can view run details from the
paused screen or while the activity timer is running.
1 Start a skiing or snowboarding activity.
2 Hold UP.
3 Select View Runs.
4 Press UP and DOWN to view details of your last run,
your current run, and your total runs.
The run screens include time, distance traveled,
maximum speed, average speed, and total descent.
Swimming
NOTICE
The device is intended for surface swimming. Scuba
diving with the device may damage the product and
will void the warranty.
NOTE: The watch has wrist-based heart rate enabled
for swim activities. The watch is also compatible with
the HRM-Pro, HRM-Swim, and HRM-Tri accessories
(Chest Heart Rate While Swimming, page 33). If both
wrist-based heart rate and chest heart rate data are
available, your watch uses the chest heart rate data.
Swimming in Open Water
You can record swim data including distance, pace, and
stroke rate. You can add data screens to the default
open water swimming activity (Customizing the Data
Screens, page 43).
1 Press START.
2 Select Open Water.
3 Go outside and wait while the device locates
satellites.
4 Press START to start the activity timer.
5 Start swimming.
6 Press UP or DOWN to view additional data pages
(optional).
7 After you complete your activity, press STOP, and
select Save.
Going for a Pool Swim
1 Press START.
2 Select Pool Swim.
3 Select your pool size, or enter a custom size.
4 Press START.
The device records swim data only while the activity
timer is running.
5 Start your activity.
The device automatically records swim intervals
and lengths.
6 Press UP or DOWN to view additional data pages
(optional).
7 When resting, press BACK to pause the activity
timer.
8 Press BACK to restart the activity timer.
9 After you complete your activity, press STOP, and
select Save.
Tips for Swimming Activities
yPress BACK to record an interval during open water
swimming.
yBefore 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.
yFor accurate results, swim the entire pool length,
and use one stroke type for the entire length. Pause
the activity timer when resting.
yPress BACK to record a rest during pool swimming
(Auto Rest and Manual Rest, page 5).
The device automatically records swim intervals
and lengths for pool swimming.
yTo help the device count your lengths, use a strong
push off the wall and glide before your first stroke.
yWhen doing drills, you must either pause the activity
timer or use the drill logging feature (Training with
the Drill Log, page 5).
Swim Terminology
Length: One trip down the pool.
Interval: One or more consecutive lengths. A new
interval starts after a rest.

Activities and Apps 5
Stroke: A stroke is counted every time your arm
wearing the watch completes a full cycle.
Swolf: Your swolf score is the sum of the time for one
pool length and the number of strokes for that
length.
For example, 30 seconds plus 15 strokes equals
a swolf score of 45. For open water swimming,
swolf is calculated over 25 meters. Swolf is a
measurement of swimming efficiency and, like golf,
a lower score is better.
Critical swim speed (CSS): Your CSS is the theoretical
speed that you can maintain continuously without
exhaustion. You can use your CSS to guide your
training pace and monitor your improvement.
Stroke Types
Stroke type identification is available only for pool
swimming. Your stroke type is identified at the end of
a length. Stroke types appear in your Garmin Connect
account. You can also select stroke type as a custom
data field (Customizing the Data Screens, page 43).
Free Freestyle
Back Backstroke
Breast Breaststroke
Fly Butterfly
Mixed More than one stroke type in an interval
Drill Used with drill logging (Training with the
Drill Log, page 5)
Auto Rest and Manual Rest
NOTE: Swim data is not recorded during a rest. To view
other data screens, you can press UP or DOWN.
The auto rest feature is available only for pool
swimming. Your watch automatically detects when you
are resting, and the rest screen appears. If you rest for
more than 15 seconds, the watch automatically creates
a rest interval. When you resume swimming, the watch
automatically starts a new swim interval. You can turn
on the auto rest feature in the activity options (Activities
and Apps, page 2).
TIP: For best results using the auto rest feature,
minimize your arm motions while resting.
During a pool or open water swim activity, you can
manually mark a rest interval by pressing BACK.
Training with the Drill Log
The drill log feature is available only for pool swimming.
You can use the drill log feature to manually record kick
sets, one-arm swimming, or any type of swimming that
is not one of the four major strokes.
1 During your pool swim activity, press UP or DOWN
to view the drill log screen.
2 Press BACK to start the drill timer.
3 After you complete a drill interval, press BACK.
The drill timer stops, but the activity timer continues
to record the entire swim session.
4 Select a distance for the completed drill.
Distance increments are based on the pool size
selected for the activity profile.
5 Select an option:
• To start another drill interval, press BACK.
• To start a swim interval, press UP or DOWN to
return to the swim training screens.
Indoor Activities
The watch can be used for training indoors, such as
running on an indoor track or using a stationary bike or
indoor trainer. GPS is turned off for indoor activities.
When running or walking with GPS turned off, speed
and distance are calculated using the accelerometer
in the watch. The accelerometer is self-calibrating. The
accuracy of the speed and distance data improves after
a few outdoor runs or walks using GPS.
TIP: Holding the handrails of the treadmill reduces
accuracy.
When cycling with GPS turned off, speed and distance
data are not available unless you have an optional
sensor that sends speed and distance data to the
watch, such as a speed or cadence sensor.
Going for a Virtual Run
You can pair your watch with a compatible third-party
app to transmit pace, heart rate, or cadence data.
1 Press START.
2 Select Virtual Run.
3 On your tablet, laptop, or phone, open the Zwift™
app or another virtual training app.
4 Follow the on-screen instructions to start a running
activity and pair the devices.
5 Press START to start the activity timer.
6 After you complete your activity, press STOP, and
select Save.
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill
runs, you can calibrate the treadmill distance after you
run at least 1.5 km (1 mi.) on a treadmill. If you use
different treadmills, you can manually calibrate the
treadmill distance on each treadmill or after each run.
1 Start a treadmill activity (Starting an Activity, page
2).
2 Run on the treadmill until your watch records at
least 1.5 km (1 mi.).
3 After you finish the activity, press STOP to stop the
activity timer.
4 Select an option:
• To calibrate the treadmill distance the first time,
select Save. The device prompts you to complete
the treadmill calibration.
• To manually calibrate the treadmill distance after
the first-time calibration, select Calibrate & Save
> .

6 Activities and Apps
5 Check the treadmill display for the distance
traveled, and enter the distance on your watch.
Health Snapshot
The Health Snapshot feature is an activity on your
watch that records several key health metrics while
you hold still for two minutes. It provides a glimpse of
your overall cardiovascular status. The watch records
metrics such as your average heart rate, stress level,
and respiration rate.
Recording a Strength Training Activity
You can record sets during a strength training activity. A
set is multiple repetitions (reps) of a single move. You
can create and find strength workouts using Garmin
Connect and send them to your watch.
1 Press START.
2 Select Strength.
The first time you record a strength training activity,
you must select which wrist your watch is on.
3 Select a workout.
NOTE: If you don’t have any strength workouts
downloaded to your watch, you can select Free >
START, and go to step 6.
4 Press DOWN to view a list of workout steps
(optional).
TIP: While viewing workout steps, you can press
START to view an animation of the selected
exercise, if available.
5 Press START > Do Workout > START to start the
set timer.
6 Start your first set.
The device counts your reps. Your rep count
appears when you complete at least four reps.
TIP: The device can only count reps of a single
move for each set. When you want to change
moves, you should finish the set and start a new
one.
7 Press BACK to finish the set.
The watch displays the total reps for the set. After
several seconds, the rest timer appears.
8 If necessary, edit the number of reps.
TIP: You can also add the weight used for the set.
9 When you are done resting, press BACK to start
your next set.
10 Repeat for each strength training set until your
activity is complete.
11 After your last set, press STOP to stop the set timer.
12 Select Stop Workout > Save.
Tips for Recording Strength Training Activities
yDo not look at the watch while performing reps.
You should interact with the watch at the beginning
and end of each set, and during rests.
yFocus on your form while performing reps.
yPerform bodyweight or free weight exercises.
yPerform reps with a consistent, wide range of
motion.
Each rep is counted when the arm wearing the
watch returns to the starting position.
NOTE: Leg exercises may not be counted.
yTurn on automatic set detection to start and stop
your sets.
ySave and send your strength training activity to your
Garmin Connect account.
You can use the tools in your Garmin Connect
account to view and edit activity details.
Recording a HIIT Activity
You can use specialized timers to record a high-
intensity interval training (HIIT) activity.
1 Press START.
2 Select HIIT.
3 Select an option:
• Select Free to record an open, unstructured HIIT
activity.
• Select HIIT Timers (HIIT Timers, page 6).
• Select Workouts to follow a saved workout.
4 If necessary, follow the on-screen instructions.
5 Press START to start your first round.
The device displays a countdown timer and your
current heart rate.
6 If necessary, press BACK to manually move to the
next round or rest.
7 After you complete your activity, press STOP, and
select Save.
HIIT Timers
You can use specialized timers to record a high-
intensity interval training (HIIT) activity.
AMRAP: The AMRAP timer records as many rounds as
possible during a set time period.
EMOM: The EMOM timer records a set number of
moves every minute on the minute.
Tabata: The Tabata timer alternates between
20-second intervals of maximum effort and 10
seconds of rest.
Custom: You can set your move time, rest time, number
of moves, and number of rounds.
Using an ANT+®Indoor Trainer
Before you can use a compatible ANT+ indoor trainer,
you must pair the trainer with your watch (Pairing Your
Wireless Sensors, page 31).
You can use your watch with an indoor trainer to
simulate resistance while following a course, ride, or
workout. While using an indoor trainer, GPS is turned off
automatically.
1 Press START.
2 Select Bike Indoor.

Appearance 7
3 Press UP.
4 Select Smart Trainer Options.
5 Select an option:
• Select Free Ride to go for a ride.
• Select Follow Course to follow a saved course
(Courses, page 28).
• Select Follow Workout to follow a saved workout
(Workouts, page 20).
• Select Set Power to set the target power value.
• Select Set Grade to set the simulated grade
value.
• Select Set Resistance to set the resistance force
applied by the trainer.
6 Press START to start the activity timer.
The trainer increases or decreases resistance
based on the elevation information in the course or
ride.
Customizing Activities and Apps
You can customize the activities and apps list, data
screens, data fields, and other settings.
Adding or Removing a Favorite Activity
The list of your favorite activities appears when you
press START from the watch face, and it provides quick
access to the activities you use most frequently. You
can add or remove favorite activities at any time.
1 Hold UP.
2 Select Activities & Apps.
Your favorite activities appear at the top of the list.
3 Select an option:
• To add a favorite activity, select the activity, and
select Set as Favorite.
• To remove a favorite activity, select the activity,
and select Remove from Favorites.
Changing the Order of an Activity in the Apps List
1 Hold UP.
2 Select Activities & Apps.
3 Select an activity.
4 Select Reorder.
5 Press UP or DOWN to adjust the position of the
activity in the apps list.
Creating a Custom Activity
1 Press START.
2 Select Add.
3 Select an option:
• Select Copy Activity to create your custom
activity starting from one of your saved activities.
• Select Other to create a new custom activity.
4 If necessary, select an activity type.
5 Select a name or enter a custom name.
Duplicate activity names include a number, for
example: Bike(2).
6 Select an option:
• Select an option to customize specific activity
settings. For example, you can customize the
data screens or auto features.
• Select Done to save and use the custom activity.
7 Select to add the activity to your list of favorites.
Appearance
You can customize the appearance of the watch face
and the quick access features in the glance loop and
controls menu.
Watch Face Settings
You can customize the appearance of the watch face
by selecting the layout, colors, and additional data.
You can also download custom watch faces from the
Connect IQ store.
Customizing the Watch Face
Before you can activate a Connect IQ watch face, you
must install a watch face from the Connect IQ store
(Connect IQ Features, page 40).
You can customize the watch face information and
appearance, or activate an installed Connect IQ watch
face.
1 From the watch face, hold UP.
2 Select Watch Face.
3 Press UP or DOWN to preview the watch face
options.
4 Select Add New to scroll through additional pre-
loaded watch faces.
5 Select START > Apply to activate a pre-loaded
watch face or an installed Connect IQ watch face.
6 If using a pre-loaded watch face, select START >
Customize.
7 Select an option:
• To change the style of the numbers for the
analog watch face, select Dial.
• To change the style of the hands for the analog
watch face, select Hands.
• To change the style of the numbers for the digital
watch face, select Layout.
• To change the style of the seconds for the digital
watch face, select Seconds.
• To change the data that appears on the watch
face, select Data.
• To add or change an accent color for the watch
face, select Accent Color.
• To change the background color, select Bkgd�
Color.
• To save the changes, select Done.
8 To save all changes, select Apply.

8 Appearance
Glances
Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page 9).
Some glances require a Bluetooth®connection to a compatible phone.
Some glances are not visible by default. You can add them to the glance loop manually (Customizing the Glance
Loop, page 9).
Name Description
ABC Displays combined altimeter, barometer, and compass information.
Body Battery With all day wear, displays your current Body Battery level and a graph of your level for the last
several hours (Body Battery, page 9).
Calendar Displays upcoming meetings from your phone calendar.
Calories Displays your calorie information for the current day.
Device usage Displays the current software version and device usage statistics.
Floors climbed Tracks your floors climbed and progress toward your goal.
Garmin®coach
Displays scheduled workouts when you select a Garmin coach adaptive training plan in your
Garmin Connect account. The plan adjusts to your current level of fitness, coaching and
schedule preferences, and race date.
Health Snapshot Displays summaries of your saved Health Snapshot sessions (Health Snapshot, page 6).
Heart rate Displays your current heart rate in beats per minute (bpm) and a graph of your average resting
heart rate (RHR).
History Displays your activity history and a graph of your recorded activities.
HRV Status Displays your seven-day average of your overnight heart rate variability.
Intensity minutes Tracks your time spent participating in moderate to vigorous activities, your weekly intensity
minutes goal, and progress toward your goal.
Last activity Displays a brief summary of your last recorded activity.
Last ride
Last run Last swim Displays a brief summary of your last recorded activity and history of the specified sport.
Music controls Provides music player controls for your phone or watch music.
Notifications Alerts you to incoming calls, texts, social network updates, and more, based on your phone
notification settings (Enabling Bluetooth Notifications, page 38).
Performance Displays performance measurements that help you track and understand your training
activities and race performances (Performance Measurements, page 10).
Primary race Displays the race event you designate as the primary race in your Garmin Connect calendar
(Race Calendar and Primary Race, page 19).
Pulse oximeter
Allows you to take a manual pulse oximeter reading (Getting Pulse Oximeter Readings, page
28). If you are too active for the watch to determine your pulse oximeter reading, the
measurements are not recorded.
Race calendar Displays your upcoming race events set in your Garmin Connect calendar (Race Calendar and
Primary Race, page 19).
RCT camera
controls
Allows you to manually take a photo, record a video clip, and customize settingsxref using
varia.
Respiration Your current respiration rate in breaths per minute and seven-day average. You can do a
breathing activity to help you relax.
Sleep Displays total sleep time, a sleep score, and sleep stage information for the previous night.
Steps Tracks your daily step count, step goal, and data for previous days.
Stress
Displays your current stress level and a graph of your stress level. You can do a breathing
activity to help you relax. If you are too active for the watch to determine your stress level,
stress measurements are not recorded.
Sunrise and sunset Displays sunrise, sunset, and civil twilight times.
Training status Displays your current training status and training load, which shows you how your training
affects your fitness level and performance (Training Status, page 13).
Weather Displays the current temperature and weather forecast.
Women’s health Displays your current cycle or pregnancy tracking status. You can view and log your daily
symptoms.

Appearance 9
Viewing the Glance Loop
Glances provide quick access to health data, activity
information, built-in sensors, and more. When you pair
your watch, you can view data from your phone, such as
notifications, weather, and calendar events.
1 Press UP or DOWN.
The watch scrolls through the glance loop and
displays summary data for each glance.
2 Press START to view more information.
3 Select an option:
• Press DOWN to view details about a glance.
• Press START to view additional options and
functions for a glance.
Customizing the Glance Loop
You can change the order of the glances in the loop,
remove glances, and add new glances.
1 Hold UP.
2 Select Appearance > Glances.
3 Select an option:
• Select a glance, and press UP or DOWN to
change the location of the glance in the loop.
• Select a glance, and select to remove the
glance from the loop.
• Select Add, and select a glance to add it to the
loop.
Body Battery
Your watch analyzes your heart rate variability, stress
level, sleep quality, and activity data to determine your
overall Body Battery level. Like a gas gauge on a car, it
indicates your amount of available reserve energy. The
Body Battery level range is from 0 to 100, where 0 to
25 is low reserve energy, 26 to 50 is medium reserve
energy, 51 to 75 is high reserve energy, and 76 to 100 is
very high reserve energy.
You can sync your watch with your Garmin Connect
account to view your most up-to-date Body Battery
level, long-term trends, and additional details (Tips for
Improved Body Battery Data, page 9).
Viewing the Body Battery Glance
The Body Battery glance displays your current Body
Battery level and a graph of your Body Battery level for
the last several hours.
1 Press UP or DOWN to view the Body Battery glance.
NOTE: You may need to add the glance to your
glance loop (Customizing the Glance Loop, page
9).
2 Press START to view a graph of your body battery
level since midnight.
3 Press DOWN to view a combined graph of your
Body Battery and stress levels.
Blue bars indicate periods of rest. Orange bars
indicate periods of stress. Gray bars indicate times
when you were too active to determine your stress
level.
Tips for Improved Body Battery Data
yFor more accurate results, wear the watch while
sleeping.
yGood sleep charges your Body Battery.
yStrenuous activity and high stress can cause your
Body Battery to drain more quickly.
yFood intake, as well as stimulants like caffeine, has
no impact on your Body Battery.
Viewing the Heart Rate Glance
1 From the watch face, press UP or DOWN to view the
heart rate glance.
NOTE: You may need to add the glance to your
glance loop (Customizing the Glance Loop, page
9).
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.

10 Appearance
3 Press DOWN to view your average resting heart rate
values for the last 7 days.
Viewing the Weather Glance
Weather requires a Bluetooth connection to a
compatible phone.
1 From the watch face, select UP or DOWN to view
the weather glance.
2 Select START to view weather details.
3 Select UP or DOWN to view hourly, daily, and
weather trend data.
Menstrual Cycle Tracking
Your menstrual cycle is an important part of your
health. You can use your watch to log physical
symptoms, sex drive, sexual activity, ovulation days,
and more. You can learn more and set up this feature in
the Health Stats settings of the Garmin Connect app.
yMenstrual cycle tracking and details
yPhysical and emotional symptoms
yPeriod and fertility predictions
yHealth and nutrition information
NOTE: You can use the Garmin Connect app to add and
remove glances.
Using the Stress Level Glance
The stress level glance displays your current stress
level and a graph of your stress level for the last several
hours. It can also guide you through a breathing activity
to help you relax (Customizing the Glance Loop, page
9).
1 While you are sitting or inactive, press UP or DOWN
to view the stress level glance.
2 Press START.
3 Select an option:
• Press DOWN to view additional details.
TIP: Blue bars indicate periods of rest. Orange
bars indicate periods of stress. Gray bars
indicate times when you were too active to
determine your stress level.
• Press START to start a Breathwork activity.
Performance Measurements
These performance measurements are estimates
that can help you track and understand your training
activities and race performances. The measurements
require a few activities using wrist-based heart rate
or a compatible chest heart rate monitor. Cycling
performance measurements require a heart rate
monitor and a power meter.
These estimates are provided and supported by
Firstbeat Analytics. For more information, go to Garmin.
com.sg/minisite/garmin-technology/running/.
NOTE: The estimates may seem inaccurate at first. The
watch requires you to complete a few activities to learn
about your performance.
VO2 max�: VO2 max. is the maximum volume of
oxygen (in milliliters) you can consume per minute
per kilogram of body weight at your maximum
performance (About VO2 Max. Estimates, page
10).
Predicted race times: The watch uses the VO2 max.
estimate and your training history to provide a
target race time based on your current state of
fitness (Viewing Your Predicted Race Times, page
11).
HRV status: The watch analyzes your wrist heart rate
readings while you are sleeping to determine your
heart rate variability (HRV) status based on your
personal, long-term HRV averages (Heart Rate
Variability Status, page 12).
Performance condition: Your performance condition
is a real-time assessment after 6 to 20 minutes of
activity. It can be added as a data field so you can
view your performance condition during the rest of
your activity. It compares your real-time condition to
your average fitness level (Performance Condition,
page 12).
Functional threshold power (FTP): The watch uses
your user profile information from the initial setup
to estimate your FTP. For a more accurate rating,
you can conduct a guided test (Getting Your FTP
Estimate, page 12).
Lactate threshold: Lactate threshold requires a chest
heart rate monitor. Lactate threshold is the point
where your muscles start to rapidly fatigue. Your
watch measures your lactate threshold level using
heart rate data and pace (Lactate Threshold, page
13).
About VO2 Max. Estimates
VO2 max. is the maximum volume of oxygen (in
milliliters) you can consume per minute per kilogram
of body weight at your maximum performance. In
simple terms, VO2 max. is an indication of athletic
performance and should increase as your level of
fitness improves. The Forerunner device requires
wrist-based heart rate or a compatible chest heart
rate monitor to display your VO2 max. estimate. The
device has separate VO2 max. estimates for running
and cycling. You must run either outside with GPS or
ride with a compatible power meter at a moderate level
of intensity for several minutes to get an accurate VO2
max. estimate.

Appearance 11
On the device, your VO2 max. estimate appears as a
number, description, and position on the color gauge.
On your Garmin Connect account, you can view
additional details about your VO2 max. estimate, such
as where it ranks for your age and gender.
Purple Superior
Blue Excellent
Green Good
Orange Fair
Red Poor
VO2 max. data is provided by Firstbeat Analytics.
VO2 max. analysis is provided with permission from
The Cooper Institute®. For more information, see the
appendix (VO2 Max. Standard Ratings, page 58), and
go to www.CooperInstitute.org.
Getting Your VO2 Max. Estimate for Running
This feature requires wrist-based heart rate or a
compatible chest heart rate monitor. If you are using a
chest heart rate monitor, you must put it on and pair it
with your watch (Pairing Your Wireless Sensors, page
31).
For the most accurate estimate, complete the user
profile setup (Setting Up Your User Profile, page 34),
and set your maximum heart rate (Setting Your Heart
Rate Zones, page 34). The estimate may seem
inaccurate at first. The watch requires a few runs to
learn about your running performance. You can disable
VO2 max. recording for ultra run and trail run activities
if you do not want those run types to affect your VO2
max. estimate (Turning Off VO2 Max. Recording, page
11).
1 Start a running activity.
2 Run for at least 10 minutes outdoors.
3 After your run, select Save.
4 Press UP or DOWN to scroll through the
performance measurements.
Getting Your VO2 Max. Estimate for Cycling
This feature requires a power meter and wrist-based
heart rate or a compatible chest heart rate monitor. The
power meter must be paired with your watch (Pairing
Your Wireless Sensors, page 31). If you are using a
chest heart rate monitor, you must put it on and pair it
with your watch.
For the most accurate estimate, complete the user
profile setup (Setting Up Your User Profile, page 34)
and set your maximum heart rate (Setting Your Heart
Rate Zones, page 34). The estimate may seem
inaccurate at first. The watch requires a few rides to
learn about your cycling performance.
1 Start a cycling activity.
2 Ride at a steady, high intensity for at least 20
minutes.
3 After your ride, select Save.
4 Press UP or DOWN to scroll through the
performance measurements.
Turning Off VO2 Max. Recording
You can disable VO2 max. recording for ultra run and
trail run activities if you do not want these run types
to affect your VO2 max. estimate (About VO2 Max.
Estimates, page 10).
1 Hold UP.
2 Select Activities & Apps.
3 Select Trail Run or Ultra Run.
4 Select the activity settings.
5 Select Record VO2 Max� > Off.
Viewing Your Predicted Race Times
For the most accurate estimate, complete the user
profile setup (Setting Up Your User Profile, page 34),
and set your maximum heart rate (Setting Your Heart
Rate Zones, page 34).
Your watch uses the VO2 max. estimate (About VO2
Max. Estimates, page 10) and your training history to
provide a target race time. The watch analyzes several
weeks of your training data to refine the race time
estimates.
TIP: If you have more than one Garmin device, you
can enable the Physio TrueUp™ feature, which allows
your watch to sync activities, history, and data from
other devices (Syncing Activities and Performance
Measurements, page 13).
1 From the watch face, press UP or DOWN to view the
performance glance.
2 Press START to view glance details.
3 Press UP or DOWN to view a predicted race time.
4 Press START to view predictions for other

12 Appearance
distances.
NOTE: The predictions may seem inaccurate at
first. The watch requires a few runs to learn about
your running performance.
Heart Rate Variability Status
Your watch analyzes your wrist heart rate readings
while you are sleeping to determine your heart rate
variability (HRV). Training, physical activity, sleep,
nutrition, and healthy habits all impact your heart rate
variability. HRV values can vary widely based on gender,
age, and fitness level. A balanced HRV status may
indicate positive signs of health such as good training
and recovery balance, greater cardiovascular fitness,
and resilience to stress. An unbalanced or poor status
may be a sign of fatigue, greater recovery needs, or
increased stress. For best results, you should wear the
watch while sleeping. The watch requires three weeks
of consistent sleep data to display your heart rate
variability status.
Color Zone Status Description
Green Balanced
Your seven-day average
HRV is within your baseline
range.
Orange Unbalanced
Your seven-day average
HRV is above or below your
baseline range.
Red Low
Your seven-day average
HRV is well below your
baseline range.
No color Poor or No
Status
Your HRV values are
averaging well below the
normal range for your age.
You can sync your watch with your Garmin Connect
account to view your current heart rate variability
status, trends, and educational feedback.
Performance Condition
As you complete your activity, such as running or
cycling, the performance condition feature analyzes
your pace, heart rate, and heart rate variability to
make a real-time assessment of your ability to
perform compared to your average fitness level. It is
approximately your real-time percentage deviation from
your baseline VO2 max. estimate.
Performance condition values range from -20 to +20.
After the first 6 to 20 minutes of your activity, the
device displays your performance condition score.
For example, a score of +5 means that you are rested,
fresh, and capable of a good run or ride. You can add
performance condition as a data field to one of your
training screens to monitor your ability throughout the
activity. Performance condition can also be an indicator
of fatigue level, especially at the end of a long training
run or ride.
NOTE: The device requires a few runs or rides with
a heart rate monitor to get an accurate VO2 max.
estimate and learn about your running or riding ability
(About VO2 Max. Estimates, page 10).
Viewing Your Performance Condition
This feature requires wrist-based heart rate or a
compatible chest heart rate monitor.
1 Add Performance Condition to a data screen
(Customizing the Data Screens, page 43).
2 Go for a run or ride.
After 6 to 20 minutes, your performance condition
appears.
3 Scroll to the data screen to view your performance
condition throughout the run or ride.
Getting Your FTP Estimate
Before you can get your functional threshold power
(FTP) estimate, you must pair a chest heart rate
monitor and power meter with your watch (Pairing Your
Wireless Sensors, page 31), and you must get your
VO2 max. estimate (Getting Your VO2 Max. Estimate for
Cycling, page 11).
The watch uses your user profile information from the
initial setup and your VO2 max. estimate to estimate
your FTP. The watch will automatically detect your FTP
during rides at a steady, high intensity with heart rate
and power.
1 Press UP or DOWN to view the performance glance.
2 Press START to view glance details.
3 Press UP or DOWN to view your FTP estimate.
Your FTP estimate appears as a value measured in
watts per kilogram, your power output in watts, and
a position on the color gauge.
Purple Superior
Blue Excellent
Green Good
Orange Fair
Red Untrained
For more information, see the appendix (FTP
Ratings, page 59).
NOTE: When a performance notification alerts you
to a new FTP, you can select Accept to save the new
FTP, or Decline to keep your current FTP.

Appearance 13
Conducting an FTP Test
Before you can conduct a test to determine your
functional threshold power (FTP), you must pair a chest
heart rate monitor and a power meter with your device
(Pairing Your Wireless Sensors, page 31), and you
must get your VO2 max. estimate (Getting Your VO2
Max. Estimate for Cycling, page 11).
NOTE: The FTP test is a challenging workout that takes
about 30 minutes to complete. Choose a practical and
mostly flat route that allows you to ride at a steadily
increasing effort, similar to a time trial.
1 From the watch face, select START.
2 Select a cycling activity.
3 Hold UP.
4 Select Training > FTP Guided Test.
5 Follow the on-screen instructions.
After you begin your ride, the device displays each
step duration, the target, and current power data. A
message appears when the test is complete.
6 After you complete the guided test, complete the
cool down, stop the timer, and save the activity.
Your FTP appears as a value measured in watts per
kilogram, your power output in watts, and a position
on the color gauge.
7 Select an option:
• Select Accept to save the new FTP.
• Select Decline to keep your current FTP.
Lactate Threshold
Lactate threshold is the exercise intensity at which
lactate (lactic acid) starts to accumulate in the
bloodstream. In running, it is the estimated level of
effort or pace. When a runner exceeds the threshold,
fatigue starts to increase at an accelerating rate.
For experienced runners, the threshold occurs at
approximately 90% of their maximum heart rate and
between 10k and half-marathon race pace. For average
runners, the lactate threshold often occurs well below
90% of maximum heart rate. Knowing your lactate
threshold can help you determine how hard to train or
when to push yourself during a race.
If you already know your lactate threshold heart rate
value, you can enter it in your user profile settings
(Setting Your Heart Rate Zones, page 34). You can
turn on the Auto Detection feature to automatically
record your lactate threshold during an activity.
Performing a Guided Test to Determine Your Lactate
Threshold
This feature requires a Garmin chest heart rate monitor.
Before you can perform the guided test, you must put
on a heart rate monitor and pair it with your device
(Pairing Your Wireless Sensors, page 31).
The device uses your user profile information from the
initial setup and your VO2 max. estimate to estimate
your lactate threshold. The device will automatically
detect your lactate threshold during runs at a steady,
high intensity with heart rate.
TIP: The device requires a few runs with a chest heart
rate monitor to get an accurate maximum heart rate
value and VO2 max. estimate. If you are having trouble
getting a lactate threshold estimate, try manually
lowering your maximum heart rate value.
1 From the watch face, select START.
2 Select an outdoor running activity. GPS is required
to complete the test.
3 Hold UP.
4 Select Training > Lactate Threshold Guided Test.
5 Start the timer, and follow the on-screen
instructions.
After you begin your run, the device displays
each step duration, the target, and current heart
rate data. A message appears when the test is
complete.
6 After you complete the guided test, stop the timer
and save the activity.
If this is your first lactate threshold estimate, the
device prompts you to update your heart rate zones
based on your lactate threshold heart rate. For each
additional lactate threshold estimate, the device
prompts you to accept or decline the estimate.
Syncing Activities and Performance Measurements
You can sync activities and performance
measurements from other Garmin devices to your
Forerunner watch using your Garmin Connect account.
This allows your watch to more accurately reflect your
training status and fitness. For example, you can record
a ride with an Edge®device, and view your activity
details and overall training load on your Forerunner
watch.
1 Hold UP.
2 Select System > Physio TrueUp.
When you sync your watch with your phone, recent
activities and performance measurements from your
other Garmin devices appear on your Forerunner watch.
Turning Off Performance Notifications
Some performance notifications appear upon
completion of your activity. Some performance
notifications appear during an activity or when you
achieve a new performance measurement, such
as a new VO2 max. estimate. You can turn off the
performance condition feature to avoid some of these
notifications.
1 Hold UP.
2 Select System > Performance Condition.
Training Status
These measurements are estimates that can help
you track and understand your training activities. The
measurements require a few activities using wrist-
based heart rate or a compatible chest heart rate
monitor. Cycling performance measurements require a

14 Appearance
heart rate monitor and a power meter.
These estimates are provided and supported by
Firstbeat Analytics. For more information, go to Garmin.
com.sg/minisite/garmin-technology/running/.
NOTE: The estimates may seem inaccurate at first. The
watch requires you to complete a few activities to learn
about your performance.
Training status: Training status shows you how your
training affects your fitness and performance. Your
training status is based on changes to your VO2
max., acute load, and HRV status over an extended
time period.
VO2 max�: VO2 max. is the maximum volume of
oxygen (in milliliters) you can consume per minute
per kilogram of body weight at your maximum
performance (About VO2 Max. Estimates, page
10). Your watch displays heat and altitude
corrected VO2 max. values when you are
acclimating to high heat environments or high
altitude.
Acute load: Acute load is a weighted sum of your
recent exercise load scores including exercise
duration and intensity (Acute Load, page 15).
Training load focus: Your watch analyzes and
distributes your training load into different
categories based on the intensity and structure of
each activity recorded. Training load focus includes
the total load accumulated per category, and the
focus of the training. Your watch displays your load
distribution over the last 4 weeks (Training Load
Focus, page 15).
Recovery time: The recovery time displays how much
time remains before you are fully recovered and
ready for the next hard workout (Recovery Time,
page 16).
Training Status Levels
Training status shows you how your training affects
your fitness level and performance. Your training status
is based on changes to your VO2 max., acute load, and
HRV status over an extended time period. You can use
your training status to help plan future training and
continue improving your fitness level.
No Status: The watch needs at least one activity
per week, with VO2 max. results from running or
cycling, to determine your training status.
Detraining: You have a break in your training routine or
you are training much less than usual for a week
or more. Detraining means that you are unable to
maintain your fitness level. You can try increasing
your training load to see improvement.
Recovery: Your lighter training load is allowing your
body to recover, which is essential during extended
periods of hard training. You can return to a higher
training load when you feel ready.
Maintaining: Your current training load is enough to
maintain your fitness level. To see improvement, try
adding more variety to your workouts or increasing
your training volume.
Productive: Your current training load is moving your
fitness level and performance in the right direction.
You should plan recovery periods into your training
to maintain your fitness level.
Peaking: You are in ideal race condition. Your recently
reduced training load is allowing your body to
recover and fully compensate for earlier training.
You should plan ahead, since this peak state can
only be maintained for a short time.
Overreaching: Your training load is very high and
counterproductive. Your body needs a rest. You
should give yourself time to recover by adding
lighter training to your schedule.
Unproductive: Your training load is at a good level, but
your fitness is decreasing. Try focusing on rest,
nutrition, and stress management.
Strained: There is imbalance between your recovery
and training load. It is a normal result after a
hard training or major event. Your body may be
struggling to recover, so you should pay attention to
your overall health.
Tips for Getting Your Training Status
The training status feature depends on updated
assessments of your fitness level, including at least
one VO2 max. measurement per week. Your VO2 max.
estimate is updated after outdoor runs or rides with
power during which your heart rate reached at least
70% of your maximum heart rate for several minutes.
Indoor run activities do not generate a VO2 max.
estimate in order to preserve the accuracy of your
fitness level trend. You can disable VO2 max. recording
for ultra run and trail run activities if you do not want
those run types to affect your VO2 max. estimate
(Turning Off VO2 Max. Recording, page 11).
To get the most out of the training status feature, you
can try these tips.
yAt least one time per week, run or ride outdoors
with a power meter, and reach a heart rate higher
than 70% of your maximum heart rate for at least
10 minutes.
After using the watch for one week, your training
status should be available.
yRecord all of your fitness activities on this watch,