Garmin FORERUNNER 245 User manual

FORERUNNER 245/245
MUSIC
Owner’s Manual

©2020 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
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improvements. Go to https://www.garmin.co.in/products/wearables/forerunner-245-black-slate/ for current
updates and supplemental information concerning the use of this product.
Garmin, the Garmin logo, ANT+, Auto Lap, Auto Pause, Edge, Forerunner, TracBack, VIRB, and Virtual Partner
are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body Battery,
Connect IQ,Garmin Connect, Garmin Express, Garmin Move IQ, HRM-Run, HRM-Tri, tempe, TrueUp, Varia, and
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registered in the U.S. and other countries. The Spotify® software is subject to third party licenses found here:
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®
is a registered mark of Wi-Fi Alliance Corporation.
Windows
®
and Windows NT®are registered trademarks of Microsoft Corporation in the United States and other
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This product is ANT+®certified. Visit www.thisisant.com/directory for a list of compatible products and apps.

Table of Contents
Introduction ������������������������������������������������� 1
Keys.................................................................................. 1
GPS Status and Status Icons.................................. 1
Pairing Your Smartphone with Your Device .......... 1
Enabling Bluetooth Notifications.......................... 1
Viewing the Controls Menu .......................................2
Going for a Run.............................................................2
Activities and Apps �������������������������������������� 3
Starting an Activity .......................................................3
Tips for Recording Activities..................................3
Stopping an Activity.....................................................3
Adding an Activity ........................................................3
Creating a Custom Activity ....................................3
Indoor Activities ............................................................4
Going for a Virtual Run...........................................4
Calibrating the Treadmill Distance.......................4
Recording a Strength Training Activity...............4
Outdoor Activities.........................................................5
Swimming...................................................................5
Outdoor Activities.........................................................5
Playing Audio Prompts During Your Activity.........6
Training ������������������������������������������������������� 6
Workouts ........................................................................6
Following a Workout From the Web...................6
Creating a Custom Workout on Garmin
Connect
............................................................................. 6
Sending a Custom Workout to Your Device .....6
Starting a Workout...................................................6
About the Training Calendar.................................6
Using Garmin Connect Training Plans ................6
Adaptive Training Plans..........................................7
Interval Workouts.....................................................7
Using Virtual Partner....................................................7
Setting a Training Target............................................8
Cancelling a Training Target .................................8
Racing a Previous Activity ..........................................8
Personal Records..........................................................8
Viewing Your Personal Records ...........................8
Restoring a Personal Record.................................8
Clearing a Personal Record...................................8
Clearing All Personal Records...............................8
Using the Metronome.................................................8

Setting Up Your User Profile ..................................... 9
Fitness Goals............................................................. 9
About Heart Rate Zones........................................ 9
Activity T racking ���������������������������������������� 10
Auto Goal..................................................................... 10
Using the Move Alert................................................ 10
Turning on the Move Alert..................................10
Sleep Tracking ............................................................ 10
Using Automated Sleep Tracking...................... 10
Using Do Not Disturb Mode............................... 10
Intensity Minutes........................................................ 10
Earning Intensity Minutes .................................... 11
Garmin Move IQ Events...........................................11
Activity Tracking Settings.........................................11
Turning Off Activity Tracking .............................. 11
Smart F eatures ������������������������������������������ 11
Bluetooth Connected Features............................... 11
Updating the Software Using Garmin
Connect App........................................................... 11
Manually Syncing Data with Garmin
Connect 12Locating a Lost Mobile Device ..........12
Widgets ........................................................................ 12
Viewing the Widgets............................................. 12
Connect IQ Features................................................. 12
Downloading Connect IQ Features Using Your
Computer ................................................................ 13
Wi-Fi Connected Features....................................... 13
Connecting to a Wi-Fi Network ......................... 13
Safety and Tracking Features.................................. 13
Adding Emergency Contacts.............................. 13
Turning Incident Detection On and Off........... 13
Requesting Assistance.......................................... 14
Heart Rate F eatures ����������������������������������� 14
Wrist-based Heart Rate............................................ 14
Wearing the Device .............................................. 14
Tips for Erratic Heart Rate Data......................... 14
Viewing the Heart Rate Widget......................... 14
Broadcasting Heart Rate Data to Garmin
Devices..................................................................... 14
Setting an Abnormal Heart Rate Alert............. 15
Turning Off the Wrist-based Heart Rate Monitor
........................................................................... 15
Turning Off Wrist-based Heart Rate While
Swimming................................................................ 15
Table of Contents i

HRM-Swim Accessory................................................ 15
Heart Rate While Swimming................................ 15
Running Dynamics......................................................15
Training with Running Dynamics........................ 16
Color Gauges and Running Dynamics Data....16
Tips for Missing Running Dynamics Data......... 17
Performance Measurements.................................... 17
Turning Off Performance Notifications............. 17
Detecting Your Heart Rate Automatically........ 17
Syncing Activities and Performance
Measurements ........................................................18
Training Status ........................................................ 18
About VO2 Max. Estimates.................................. 18
Getting Your VO2 Max. Estimate for Running
19Recovery Time ....................................................19
Recovery Heart Rate.............................................. 19
Training Load .......................................................... 19
Viewing Your Predicted Race Times.................. 19
Performance Condition ....................................... 20
About Training Effect ........................................... 20
Pulse Oximeter........................................................... 20
Getting Pulse Oximeter Readings ..................... 20
Turning On Pulse Oximeter Sleep Tracking.....21
Tips for Erratic Pulse Oximeter Data ................. 21
Heart Rate Variability and Stress Level.................. 21
Using the Stress Level Widget............................. 21
Body Battery.................................................................21
Viewing the Body Battery Widget......................21
Tips for Improved Body Battery Data............... 22
Health Stats Widget.............................................. 22
Music �������������������������������������������������������� 22
Installing a Third-Party Provider ............................ 22
Signing in to Your Music Provider .................... 22
Downloading Audio Content from a Third-
Party Provider .........................................................23
Disconnecting from a Third-Party Provider.....23
Spotify®...................................................................................................................................... 23
Downloading Audio Content from Spotify......23
Downloading Personal Audio Content .................23
Listening to Music.......................................................23
Music Playback Controls.......................................... 24
Controlling Music Playback on a Connected
Smartphone ................................................................ 24
Connecting Headphones using Bluetooth Technology
....................................................................................... 24

History ������������������������������������������������������ 24
Viewing History........................................................... 24
Viewing Your Time in Each Heart Rate Zone . 24
Viewing Data Totals................................................... 25
Deleting History.......................................................... 25
Data Management..................................................... 25
Deleting Files .......................................................... 25
Disconnecting the USB Cable............................. 25
Garmin Connect......................................................... 25
Synchronizing Your Data with the Garmin
Connect App........................................................... 25
Using Garmin Connect on Your Computer..... 26
Navigation ������������������������������������������������� 26
Courses......................................................................... 26
Creating and Following a Course on Your
Device.......................................................................26
Saving Your Location................................................ 26
Editing Your Saved Locations............................. 26
Deleting All Saved Locations.............................. 26
Navigating to Your Starting Point During an
Activity ..........................................................................26
Navigating to the Starting Point of Your Last
Saved Activity.............................................................. 26
Navigating to a Saved Location............................. 27
Map........................................................................... 27
Adding a Map to an Activity............................... 27
Panning and Zooming the Map ........................ 27
Map Settings........................................................... 27
Wireless Sensors ��������������������������������������� 27
Pairing Your Wireless Sensors ................................ 27
Foot Pod ...................................................................... 28
Going for a Run Using a Foot Pod.................... 28
Foot Pod Calibration............................................. 28
Setting Foot Pod Speed and Distance............. 28
Using an Optional Bike Speed or Cadence Sensor
............................................................................... 28
Situational Awareness............................................... 28
tempe ........................................................................... 28
Customizing Your Device ��������������������������� 29
Customizing Your Activity List ................................ 29
Customizing the Widget Loop ............................... 29
Customizing the Controls Menu............................ 29
Activity Settings.......................................................... 29
Customizing the Data Screens........................... 29
ii Table of Contents

Alerts......................................................................... 30
Auto Lap.................................................................. 30
Customizing the Lap Alert Message................. 30
Enabling Auto Pause ............................................. 31
Using Auto Scroll.................................................... 31
Changing the GPS Setting ...................................31
Power Save Timeout Settings.............................. 31
Removing an Activity or App................................... 31
Watch Face Settings................................................... 31
Customizing the Watch Face .............................. 31
System Settings.......................................................... 32
Time Settings.......................................................... 32
Changing the Backlight Settings........................ 32
Changing the Units of Measure......................... 32
Extended Display Mode........................................... 32
Clock ............................................................................. 33
Syncing the Time with GPS................................. 33
Setting the Time Manually .................................. 33
Setting an Alarm.................................................... 33
Deleting an Alarm ................................................. 33
Starting the Countdown Timer .......................... 33
Using the Stopwatch ............................................ 33
VIRB Remote............................................................... 33
Controlling a VIRB Action Camera.................... 33
Controlling a VIRB Action Camera During an
Activity...................................................................... 33
Device Information ������������������������������������ 34
Viewing Device Information.................................... 34
Viewing E-label Regulatory and Compliance
Information ............................................................. 34
Charging the Device ................................................. 34
Tips for Charging the Device.............................. 34
Wearing the Device................................................... 34
Device Care................................................................. 35
Cleaning the Device ..............................................35
Replacing the Bands ..................................................35
Specifications...............................................................35
Troubleshooting ���������������������������������������� 35
Product Updates.........................................................35
Setting Up Garmin Express..................................36
Getting More Information........................................36
Activity Tracking..........................................................36
My daily step count does not appear...............36
My step count does not seem accurate...........36

The step counts on my device and my
Garmin Connect account don’t match .........36
My intensity minutes are flashing...................... 36
Acquiring Satellite Signals........................................36
Improving GPS Satellite Reception ................... 36
Restarting the Device................................................ 36
Resetting All Default Settings ................................. 36
Updating the Software Using Garmin
Connect . 37Updating the Software Using
Garmin Express........................................................... 37
My device is in the wrong language..................... 37
Is my smartphone compatible with my
device?. 37My phone will not connect to the
device ........................................................................... 37
Maximizing the Battery Life..................................... 37
The temperature reading is not accurate............ 38
How can I manually pair ANT+ sensors?............. 38
Can I use my Bluetooth sensor with my watch? .38
My music cuts out or my headphones do not stay
connected.................................................................... 38
Appendix ��������������������������������������������������� 38
Data Fields................................................................... 38
About Heart Rate Zones.......................................... 41
Heart Rate Zone Calculations............................. 41
VO2 Max. Standard Ratings.................................... 41
Wheel Size and Circumference.............................. 42
Symbol Definitions .................................................... 42
Table of Contents iii

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
ormodify any exercise program.
Keys
GPS Status and Status Icons
The GPS status ring and icons temporarily overlay each
data screen. For outdoor activities, the status ring turns
green when GPS is ready. A flashing icon means the
device is searching for a signal. A solid icon means the
signal was found or the sensor is connected.
GPS status
Battery status
Smartphone connection statusWi-
Fi®technology status
Heart rate status
Introduction
Select to turn the device on.
1 LIGHT Select to turn the backlight on and
off.
Hold to view the controls menu.
Select to start and stop the timer.
2
START Select to choose an option or
to
STOP
3 BACK
4
DOW
N
5
acknowledge a message.
Select to return to the previous screen.
Select to record a lap during an
activity.Select to scroll through the
widgets, data screens, options, and
settings.
Hold to open the music controls ( Music
Playback Controls, page 24 ).
Select to scroll through the
widgets,
UP data screens, options, and
settings.
Hold to view the menu.

Pairing Your Smartphone with Your Device
To use the connected features of the Forerunner
device, it must be paired directly through the
Garmin Connect app, instead of from the
Bluetooth®settingson your smartphone.
1From the app store on your smartphone,
install andopen the Garmin Connect app.
2Bring your smartphone within 10 m (33 ft.) of
yourdevice.
3Select LIGHT to turn on the device.
The first time you turn on the device, it is in
pairingmode.
TIP: You can hold LIGHT, and select to
manuallyenter pairing mode.
4Select an option to add your device to your
GarminConnect account:
•If this is the first time you are pairing a
devicewith the Garmin Connect app,
follow the on- screen instructions.
•If you already paired another device with
the Garmin Connect app, from the or
menu, select Garmin Devices > Add
Device, and followthe on-screen
instructions.
Tips for Existing Garmin Connect Users
1From the Garmin Connect app, select or .
2Select Garmin Devices > Add Device.
Enabling Bluetooth Notifications
Before you can enable notifications, you must
pair theForerunner device with a compatible
mobile device ( Pairing Your Smartphone with Your
Device, page 1 ).
1From the watch face, hold UP.
2Select Settings > Phone > Smart Notifications >
Status > On.
3Select During Activity.
4Select a notification preference.
5Select a sound preference.
6Select Not During Activity.
7Select a notification preference.
8Select a sound preference.
9Select Timeout.
10 Select the amount of time the alert for a
newnotification appears on the screen.
1
Foot pod status
Running Dynamics Pod status
Speed and cadence sensor status
Bike lights status
Bike radar status
tempe sensor status
VIRB camera status