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.