Garmin FORERUNNER *10XT User manual
MULTISPORT GPS TRAINING DEVICE
190-01371-00 Rev. A Printed in Taiwan
© 2011 Garmin Ltd. or its subsidiaries
All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the
written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes
in the content of this manual without obligation to notify any person or organization of such changes or
improvements. Go to www.garmin.com for current updates and supplemental information concerning the use
of this product.
Garmin
®
, the Garmin logo, Forerunner
®
, Virtual Partner
®
, Auto Pause
®
, and Auto Lap
®
are trademarks of
Garmin Ltd. or its subsidiaries, registered in the USA and other countries. GSC
™
, Garmin Connect
™
, Virtual
Racer
™
, USB ANT Stick
™
, ANT
™
, and ANT+
™
are trademarks of Garmin Ltd. or its subsidiaries. These
trademarks may not be used without the express permission of Garmin.
Firstbeat and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd.
New Leaf
®
is a registered trademark of the Angeion Corporation. Other trademarks and trade names are those
of their respective owners.
Forerunner x10XT Owner’s Manual 3
Introduction
About the Battery ....................... 5
Setting Up the Device ................ 5
Registering Your Device ............ 5
Getting More Information ........... 5
Getting Started (QSM) Charging
the Battery ............................... 6
Turning on the Device ............... 6
Keys........................................... 7
Locating Satellite Signals ...........
Sport Mode ................................ 8
Going for a Run ......................... 8
Saving Your Run ........................ 9
Run Options............................... 9
Interval Workouts ..................... 14
Custom Workouts .................... 16
Bike Training Options .............. 18
Swimming with Your
Forerunner ............................ 19
Using the Countdown Timer .... 19
Pairing Your ANT+ Sensors ..... 22
Heart Rate Monitor .................. 23
Foot Pod .................................. 25
GSC 10 .................................... 26
Using the Weight Scale ........... 27
Fitness Equipment ................... 27
Heart Rate Zone
Calculations .......................... 28
ANT+ Sensor
Troubleshooting .................... 29
Viewing History ........................ 30
Deleting History ....................... 31
Using Free Software ................ 31
Sending History to Your
Computer ............................. 32
4 Forerunner x10XT Owner’s Manual
Introduction
Locations ................................. 33
Navigating to a Saved
Location ................................ 33
Navigating Back to Start .......... 34
Stopping the Navigation .......... 34
GPS Settings ........................... 34
System Settings....................... 35
Time Settings ........................... 36
Setting Your User Prole ......... 36
Customizing the Training
Pages .................................... 37
Specications .......................... 43
About the Battery ..................... 45
Heart Rate Monitor Battery ...... 47
Changing the Wrist Band ......... 48
Caring for Your Device............. 49
Updating the Software Using
Garmin Connect .................... 50
Forerunner x10XT Owner’s Manual 5
Introduction
Always consult your physician before
you begin or modify any exercise
program. See the Important Safety
and Product Information guide in the
product box for product warnings and
other important information.
This product contains a lithium-ion
battery. See the Important Safety and
Product Information guide in the
product box for product warnings and
other important information.
The device is powered by a built-in,
lithium-ion battery that you can charge
using the charger included in the
product box (page 49).
When using your Forerunner®
the rst time, follow the setup
instructions in the Forerunner
910XT Quick Start Manual.
Help us better support you by
completing our online registration
today.
• Go to http://my.garmin.com.
• Keep the original sales receipt, or a
photocopy, in a safe place.
• Go to www.garmin.com/intosports.
• Go to www.garmin.com
/learningcenter.
• Go to http://buy.garmin.com,
or contact your Garmin dealer
for information about optional
accessories and replacement parts.
6 Forerunner x10XT Owner’s Manual
Introduction
When using your Forerunner the rst
time, complete these tasks.
1. Charge the Forerunner ().
2. Turn on the Forerunner ().
3. Put on the optional heart rate
monitor ().
4. Go for a run ().
5. Save your run ().
notice
To prevent corrosion, thoroughly dry
the contacts and the surrounding area
before charging.
1. Plug the USB connector on the
charging clip cable into the AC
adapter.
2. Plug the AC adapter into a standard
wall outlet.
3. Align the charging clip posts with
the contacts on the back of the
Forerunner.
4. Clip the charger securely over the
face of the Forerunner.
5. Charge the Forerunner completely.
A fully charged battery will last up to
20 hours, depending on usage.
The rst time you use the Forerunner,
you are prompted to choose your
system settings and enter user prole
information.
Forerunner x10XT Owner’s Manual 7
Introduction
1. Press and hold to turn on your
Forerunner.
2. Follow the on-screen instructions.
3. Go outdoors to an open area.
4. Wait while the Forerunner searches
for satellites.
It may take 30–60 seconds to locate
satellite signals. Do not begin your
activity until the locating satellites
banner disappears.
The time of day and date are set
automatically.
➊
➋
➌
➍➎
➏
➊
Hold
to turn the device
on and off.
Select to turn on the
backlight.
Select to search for
a compatible weight
scale.
8 Forerunner x10XT Owner’s Manual
Introduction
➋
Select to scroll through
menus and settings.
Hold to scroll quickly
through the settings.
Select to scroll through
training pages during a
workout.
➌
Press to select options
and to acknowledge
messages.
➍
Select to start and stop
the timer.
➎
Select to mark a new
lap.
Hold to save your run
and reset the timer.
➏
Select to view the timer
and the menu. The
map and the compass
also appear if they are
active.
Select to exit a menu or
a page. Your settings
are saved.
Hold to switch sport
modes.
➊
power
• Press and hold to turn the
Forerunner on and off.
• Press to turn on and to
adjust the backlight. A
status page appears.
• Press to pair with your
ANT+™ weight scale (page 34).
•
Forerunner x10XT Owner’s Manual 9
Introduction
NOTE: If you do not have a heart rate
monitor, you can skip this task.
Wear the heart rate monitor directly on
your skin, just below your breastplate.
It should be snug enough to stay in
place during your run.
1. Connect the heart rate monitor
module
➊
to the strap.
➊
2. Wet both electrodes
➋
on the
back of the strap to create a strong
connection between your chest and
the transmitter.
➋
3. Wrap the strap around your chest,
and connect it.
The Garmin logo should be right-
side up.
4. Bring the device within range (3 m)
of the heart rate monitor.
TIP: If the heart rate data is erratic
or does not appear, you may have
to tighten the strap on your chest or
warm up for 5–10 minutes.
After you put on the heart rate monitor,
it is on standby and ready to send data.
When the heart rate monitor is paired, a
message appears, and appears solid
on the screen.
Before you can record history, you
must locate satellite signals () or pair
your Forerunner with an optional foot
pod.
1. From the timer page, select START
to start the timer
➊
.
10 Forerunner x10XT Owner’s Manual
Your Training
This section describes training features
and settings for your device.
• Run basics (pages 10–10)
• Bike basics ()
• Swim basics ()
• Multi sport setup ()
• Alerts (page 11)
• Auto Lap® (page 12)
• Auto Pause® (page 13)
• Auto scroll (page 14)
• Virtual Partner® (page 14)
• Virtual Racer™ (page 15)
• Interval workouts (page 16)
• Custom workouts (page 17)
Press and hold mode to change the
sport mode. All settings are specic to
the current sport that you have selected.
1. Select MODE > Settings > Run
Settings > Pace/Speed > Pace/
Speed.
2. Select Pace or Speed.
This setting controls the data shown
on the following pages: Virtual
Partner, history, custom workouts,
courses, and Auto Pause.
For a complete list of the available
data elds and descriptions, see
page 42.
Forerunner x10XT Owner’s Manual 11
Your Training
NOTE: Alerts do not function during
interval or custom workouts.
You can use alerts to train toward
specic time, distance, calorie, heart
rate, and cadence goals.
NOTE: To turn on alert tones and
vibrations, see page 39.
1. Select MODE > Training > Run
Alerts.
2. Select Time Alert, Distance Alert,
or Calorie Alert.
3. Select On.
4. Select Alert At, and enter a time,
distance, or calorie amount.
Each time you reach the alert amount,
the device beeps and displays a
message.
If you have an optional heart rate
monitor, foot pod, or GSC™ 10, you
can set up advanced alerts for heart rate
and cadence.
1. Select MODE > Training >
Options > Run Alerts.
2. Select an option:
• Select HR Alert to set the high
and low heart rate values in
beats per minute (bpm).
NOTE: For more information
about heart rate zones,
see page 25.
• Select Cadence Alert to set the
high and low cadence amounts
in steps per minute (spm) or
revolutions of the crank arm per
minute (rpm).
3. Set the parameters for your heart
rate or cadence alerts.
12 Forerunner x10XT Owner’s Manual
Your Training
Each time you exceed or drop below
the specied heart rate or cadence
amount, the device beeps and displays
a message.
Some running programs use timed
walking breaks at regular intervals.
For example, during a long training
run, the program may instruct you to
run for four minutes, then walk for 1
minute, and repeat. Auto Lap functions
correctly while you are using the run/
walk alerts.
1. Select MENU > Training > Run
Alerts.
2. Select Run/Walk > Run/Walk
Alert > On.
3. Select Run Alert, and enter a time.
4. Select Walk Alert, and enter a
time.
Each time you reach the alert amount,
the device beeps and displays a
message. The run/walk alerts will
repeat until you stop the timer.
The default Auto Lap setting is By
Distance, 1 mile or 1 kilometer.
NOTE: Auto Lap does not function
during interval or custom workouts.
You can use Auto Lap to automatically
mark the lap at a specic distance. This
feature is helpful for comparing your
performance over different parts of a
run.
1. Select MENU > Settings > Run
Settings > Auto Lap.
2. Select Auto Lap Trigger > By
Distance.
3. Select Lap At, and enter a distance.
Forerunner x10XT Owner’s Manual 13
Your Training
You can use Auto Lap to automatically
mark the lap at a specic position. This
feature is helpful for comparing your
performance over different parts of a
run (for example, a long hill or training
sprints).
1. Select MENU > Settings > Run
Settings > Auto Lap.
2. Select Auto Lap Trigger > By
Position > Lap At.
3. Select an option:
• Select Lap Press Only to
trigger the lap counter each time
you select LAP and each time
you pass any of those positions
again.
• Select Start and Lap to
trigger the lap counter at the
GPS location where you select
START and at any location
during the run where you select
LAP.
• Select Mark and Lap to trigger
the lap counter at a specic GPS
location marked before the run
(use Mark Position) and at any
location during the run where
you select LAP.
NOTE: Auto Pause does not function
during interval or custom workouts.
You can use Auto Pause to pause the
timer automatically when you stop
moving or when your speed drops
below a specied value. This feature is
helpful if your run includes stop lights
or other places where you need to slow
down or stop.
NOTE: The paused time is not saved
with your history data.
1. Select MENU > Settings > Run
Settings > Auto Pause.
14 Forerunner x10XT Owner’s Manual
Your Training
2. Select an option:
• To pause the timer automatically
when you stop moving, select
When Stopped.
• To pause the timer automatically
when your speed drops below a
specied value, select Custom
Speed.
You can use the auto scroll feature to
automatically cycle through all of the
training data pages while the timer is
running.
1. Select MENU > Settings > Run
Settings > Auto Scroll.
2. Select Slow, Medium, or Fast.
Your Virtual Partner is a training tool
designed to help you meet your goals.
1. Select MENU > Training >
Virtual Partner.
2. Select Virtual Partner > On.
3. Select Format, and select Speed or
Pace.
4. Enter a value for the Virtual
Partner’s speed or pace.
5. Select Alert > On (optional).
6. Go for a run.
7. Scroll to the Virtual Partner page to
see who is leading.
Forerunner x10XT Owner’s Manual 15
Your Training
Your Virtual Racer is a training tool
designed to help you improve your
performance. You can race against
your own activity or one transferred
from your computer (page 15). For
example, you can practice running the
actual race route and save it to your
Forerunner. On race day, you can race
against that practice run. The Virtual
Racer pushes you to beat your previous
pace including hills where you might
slow down and the nal sprint to the
nish line.
Before you can create a race, you must
have at least one saved activity.
1. Select MENU > Training >
Virtual Racer.
2. Select Create New Race, and
select an activity from the list.
3. Enter a name.
4. Select the race.
5. Select Do Race.
Select MENU > Training > Virtual
Racer, and select a race.
• View Stats—Displays the time and
distance of the previous activity.
• Race Options—Allows you to edit
the race name, delete the race, and
set alert tones.
You must have a Garmin Connect
account (page 35).
Before you can wirelessly send an
activity to your device, you must pair
the Forerunner with your computer
using the USB ANT Stick™ (page 36).
1. Pair the device to your computer.
2. Go to www.garminconnect.com,
and nd an activity.
16 Forerunner x10XT Owner’s Manual
Your Training
3. Click Send to Device.
4. On the device, Select MENU >
Training > Virtual Racer.
5. Select the race.
6. Select Do Race.
You can create interval workouts
based on distance or time. Your
custom interval workout is saved until
you create another interval workout.
Open intervals can be used for track
workouts when you are running a
known distance but want to keep
track of how many intervals you have
completed.
1. Select MENU > Training >
Workouts > Intervals.
2. Select Edit Workout.
3. Select Type, and select Time,
Distance, or Open.
TIP: To create an open-ended
interval, set the type to Open.
4. Enter a distance or time interval
value.
5. Select Rest Type, and select
Distance, Time, or Open.
6. If necessary, enter a distance or
time value for the rest interval.
7. Select the number of repetitions.
8. If necessary, select Warmup > Yes
to add an open-ended warmup to
your workout.
9. If necessary, select Cooldown >
Yes to add an open-ended cooldown
to your workout.
Forerunner x10XT Owner’s Manual 17
Your Training
1. Select MENU > Training >
Workouts > Intervals > Do
Workout.
2. Select START.
If your interval workout has a warm
up, you must select LAP to begin
the rst interval.
3. Follow the on-screen instructions.
When you complete all of the intervals,
a message appears.
• At any time, select LAP to end an
interval.
• At any time, select STOP to stop
the timer.
• If your interval workout has a cool
down, you must select LAP to end
the interval workout.
Custom workouts can include goals
for each workout step and varied
distances, times, and calories. You can
create custom workouts using Garmin
Connect® (page 35) and transfer them
to the Forerunner. However, you can
also create and save a custom workout
directly on your Forerunner.
You can also schedule custom
workouts using Garmin Connect. You
can plan workouts in advance and store
them on your Forerunner.
18 Forerunner x10XT Owner’s Manual
Your Training
1. Select MENU > Training >
Workouts > Custom > Create
New.
2. Select Run 000 to edit the name of
the workout.
3. Select Add New Step.
4. Select Duration to specify how the
step will be measured.
For example, select Distance to end
the step after a specic distance.
If you select Open, you can select
LAP to end the step during your
workout.
5. If necessary, select Duration
Value, and enter a value.
6. Select Target to choose your goal
during the step.
For example, select Heart Rate
to maintain a consistent heart rate
during the step.
7. If necessary, select a target zone or
enter a custom range.
For example, you can select a heart
rate zone. Each time you exceed
or drop below the specied heart
rate, the device beeps and displays
a message.
8. If necessary, select Rest Step >
Yes.
During a rest step, the timer
continues to run and data is
recorded.
9. If necessary, add another step to the
workout.
Before you can repeat a workout step,
you must create a workout with at least
one step.
1. Select Add New Step > Duration.
2. Select an option:
• Select Repeat to repeat a step
one or more times.
Forerunner x10XT Owner’s Manual 19
Your Training
For example, you can repeat a
1-mile step 4 times.
• Select Repeat Until to repeat a
step for a specic duration.
For example, you can repeat a
5-minute step for thirty minutes
or until you reach heart rate
zone 5.
3. Select Back to Step, and select a
step to repeat.
1. Select MENU > Training >
Workouts > Custom.
2. Select a workout, and select Do
Workout.
3. Select START.
4. Follow the on-screen instructions.
When you complete all of the steps, a
message appears.
• At any time, select LAP to end a
step.
• At any time, select STOP to stop
the timer.
1. Select MENU > Training >
Workouts > Custom.
2. Select the workout.
3. Select Delete Workout > Yes.
Before you can wirelessly send
workouts to your device, you must pair
the Forerunner with your computer
using the USB ANT Stick (page 36).
1. Connect the USB ANT Stick to
your computer.
2. Open Garmin Connect (page 35).
3. Follow the on-screen instructions.
20 Forerunner x10XT Owner’s Manual
Your Training
Many of the training features of the
Forerunner can be applied to cycling.
For the best results, you should
customize the cycling settings.
Your Forerunner can display data and
history for your bike training.
1. Hold MODE.
2. Select Bike.
After changing your sport, you can
set up alerts, Auto Lap, Auto Pause,
and Auto Scroll settings for your bike
training (pages 11–14).
For information about the
GSC™ 10, see page 28.
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