Garmin FORERUNNER 245 User manual

FORERUNNER 245/245
MUSIC
Owner’s Manual

©2020 Garmin Ltd. or its subsidiaries
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updates and supplemental information concerning the use of this product.
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are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body Battery,
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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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®
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®
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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

11 Select Signature.
12 Select to turn on a signature in your text
messagereplies.
Viewing Notifications
1From the watch face, select UP or DOWN to
viewthe notifications widget.
2Select START.
3Select a notification.
4Select DOWN for more options.
5Select BACK to return to the previous screen.
Managing Notifications
You can use your compatible smartphone to
managenotifications that appear on your Forerunner
device.
Select an option:
If you are using an iPhone®device, go to the
notifications settings to select the items to show
on the device.
If you are using an Android™ smartphone,
fromthe Garmin Connect app, select Settings
> Notifications.
Playing Audio Prompts on Your Smartphone During Your
Activity
Before you can set up audio prompts, you must
have a smartphone with the Garmin Connect app
paired toyour Forerunner device.
You can set the Garmin Connect app to play
motivational status announcements on your
smartphone during a run or other activity. Audio
prompts include the lap number and lap time, pace
orspeed, and heart-rate data. During an audio
prompt, the Garmin Connect app mutes the primary
audio of the smartphone to play the announcement.
You can customize the volume levels on the Garmin
Connect app.
NOTE: If you have a Forerunner 245 Music device,
you can enable audio prompts on the device through
your connected headphones, without using a
connected smartphone ( Playing Audio Prompts During
Your Activity, page 6 ).
NOTE: The Lap Alert audio prompt is enabled
bydefault.
1From the Garmin Connect app, select or .
2Select Garmin Devices.
3Select your device.
4Select Activity Options > Audio Prompts.
Turning Off the Bluetooth Smartphone Connection
1Hold LIGHT to view the controls menu.
2Select to turn off the Bluetooth smartphone
connection on your Forerunner device.
Refer to the owner’s manual for your mobile deviceto
turn off Bluetooth wireless technology on your mobile
device.

Turning On and Off Smartphone Connection Alerts
You can set the Forerunner device to alert you
whenyour paired smartphone connects and
disconnects using Bluetooth wireless
technology.
NOTE: Smartphone connection alerts are turned
off bydefault.
1From the watch face, hold UP.
2Select Settings > Phone > Alerts.
Viewing the Controls Menu
The controls menu contains options, such as
turning on do not disturb mode, locking the
keys, and turningthe device off.
NOTE: You can add, reorder, and remove the
options in the controls menu ( Customizing the
Controls Menu, page 29 ).
1From any screen, hold LIGHT.
2Select UP or DOWN to scroll through the options.
Going for a Run
The first fitness activity you record on your device can
be a run, ride, or any outdoor activity. You may need
to charge the device before starting the activity
( Chargingthe Device, page 34 ).
1Select START, and select an activity.
2Go outside, and wait while the device
locatessatellites.
3Select START to start the timer.
4Go for a run.
NOTE: On a Forerunner 245 Music, hold
DOWN while in an activity to open the music
controls ( Music Playback Controls, page 24 ).
5After you complete your run, select STOP to
stopthe timer.
6Select an option:
2 Introduction

•Select Resume to restart the timer.
•Select Save to save the run and reset the
timer.You can select the run to view a
summary.
•Select Resume Later to suspend the run
andcontinue recording later.
•Select Lap to mark a lap.
•Select Back to Start to navigate back to your
starting location.
•Select Discard > Yes to delete the run.
Activities and Apps
Your device can be used for indoor, outdoor, athletic,
and fitness activities. When you start an activity, the
device displays and records sensor data. You can save
activities and share them with the Garmin Connect
community.
You can also add Connect IQ activities and apps to
your device using the Connect IQ website ( Connect
IQFeatures, page 12 ).
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). If you have an optional wireless sensor,
you can pair it to the Forerunner device ( Pairing Your
Wireless Sensors, page 27 ).
1Press START.
2Select an activity.
NOTE: Activities set as favorites appear first in the
list ( Customizing Your Activity List, page 29 ).
3Select an option:
•Select an activity from your favorites.
•Select , and select an activity from the
extended activity list.
4If the activity requires GPS signals, go outside toan
area with a clear view of the sky.
5Wait until GPS appears.
The device is ready after it establishes your heart
rate, acquires GPS signals (if required), andconnects
to your wireless sensors (if required).
6Press START to start the activity timer.
The device records activity data only while the
activity timer is running.

NOTE: On a Forerunner 245 Music device,
you canhold DOWN while in an activity to
open the music controls ( Music Playback
Controls, page 24 ).
Tips for Recording Activities
Charge the device before starting an
activity( Charging the Device, page 34 ).
Select BACK to record laps.
Select UP or DOWN to view additional data pages.
Stopping an Activity
1Select STOP.
2Select an option:
•To resume your activity, select Resume.
•To save the activity and return to watch
mode,select Save > Done.
•To suspend your activity and resume it at
a latertime, 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 Backto Start > TracBack.
NOTE: This feature is available only for
activitiesthat use GPS.
•To navigate back to the starting point of
your activity by the most direct path,
select Back toStart > Straight Line.
NOTE: This feature is available only for
activitiesthat use GPS.
•To discard the activity and return to
watchmode, select Discard > Yes.
NOTE: After stopping the activity, the device
savesit automatically after 30 minutes.
Adding an Activity
Your device comes preloaded with a number of
common indoor and outdoor activities. You can
addthese activities to your activity list.
1Select START.
2Select Add.
3Select an activity from the list.
4Select Yes to add the activity to your list of
favorites.
5Select a location in the activity list.
6Press START.
Creating a Custom Activity
1From the watch face, select START > Add.
2Select 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.
3If necessary, select an activity type.
4Select a name or enter a custom name.
Activities and Apps 3

Duplicate activity names include a number,
forexample: Bike(2).
5Select 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.
6Select Yes to add the activity to your list of
favorites.
Indoor Activities
The Forerunner device can be used for training
indoors, such as running on an indoor track or using
astationary bike. GPS is turned off for indoor
activities.
When running or walking with GPS turned off,
speed,distance, and cadence are calculated using
the accelerometer in the device. The accelerometer
is self-calibrating. The accuracy of the speed,
distance,
and cadence data improves after a few outdoor runs
orwalks using GPS.
TIP: Holding the handrails of the treadmill reduces
accuracy. You can use an optional foot pod to record
pace, distance, and cadence.
When cycling with GPS turned off, speed and
distanceare not available unless you have an optional
sensor that sends speed and distance data to the
device (such as a speed or cadence sensor).
Going for a Virtual Run
You can pair your Forerunner device with a
compatible third-party app to transmit pace, heart
rate, or cadencedata.
1Select START > Virtual Run.
2On your tablet, laptop, or smartphone, open
theZwift™ app or another virtual training app.
3Follow the on-screen instructions to start a running
activity and pair the devices.
4Select START to start the activity timer.
5After you complete your run, select STOP to
stopthe activity timer.
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill runs,
you can calibrate the treadmill distance after yourun 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.
1Start a treadmill activity ( Starting an Activity,page
3 ), and run at least 1.5 km (1 mi.) on thetreadmill.
2After you complete your run, select STOP.
3Select an option:
•To calibrate the treadmill distance the first time,
select Save.
The device prompts you to complete the
treadmill calibration.

•To manually calibrate the treadmill distance
after the first- time calibration, select
Calibrate &Save > Yes.
4Check the treadmill display for the
distance traveled, and enter the distance
on your device.
Recording a Strength Training Activity
You can record sets during a strength training
activity.A set is multiple repetitions (reps) of a
single move.
1From the watch face, select START > Strength.
The first time you record a strength training
activity, you must select which wrist your
watch ison.
2Select START to start the set timer.
3Start 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 newone.
4Select BACK to finish the set.
The watch displays the total reps for the set.
Afterseveral seconds, the rest timer appears.
5If necessary, select DOWN and edit the
number ofreps.
TIP: You can also add the weight used for the set.
6When you are done resting, select BACK to
startyour next set.
7Repeat for each strength training set until
youractivity is complete.
8After your last set, select START to stop the set
timer.
9Select Save.
Tips for Recording Strength Training Activities
Do not look at the device while performing reps.
You should interact with the device at the
beginning and end of each set, and during rests.
Focus on your form while performing reps.
Perform bodyweight or free weight exercises.
Perform reps with a consistent, wide range
ofmotion.
Each rep is counted when the arm wearing
thedevice returns to the starting position.
NOTE: Leg exercises may not be counted.
Turn on automatic set detection to start and
stopyour sets.
Save and send your strength training activity
toyour Garmin Connect account.
You can use the tools in your Garmin
Connectaccount to view and edit activity
details.
4 Activities and Apps

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 3 ).
Swimming
NOTICE
The device is intended for surface swimming. Scuba
diving with the device may damage the product
and will void the warranty.
Going for a Pool Swim
You can use the pool swim activity profile to record
your swim data, including distance, pace, stroke
count,and stroke type.
1Select START > Pool Swim.
The first time you select the pool swim activity
profile, you must select your pool size or enter
acustom size.
2Select START to start the timer.
3Select BACK at the beginning and end of each
restperiod.
4After you complete your activity, select START >
Save.
Swim Terminology
Length: One trip down the pool.
Interval: One or more consecutive lengths. A
newinterval starts after a rest.
Stroke: A stroke is counted every time your
armwearing the device completes a full
cycle.
Swolf: Your swolf score is the sum of the time for
one pool length and the number of strokes
for that length. For example, 30 seconds plus
15 strokes equals a swolf score of 45. Swolf is
a measurement of swimming efficiency and,
likegolf, a lower score is better.
Stroke Types
Stroke type identification is available only for pool
swimming. Your stroke type is identified at the end ofa
length. Stroke types appear when you are viewing
interval history. You can also select stroke type as
a custom data field ( Customizing the Data Screens,
page 29 ).
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 )

Tips for Swimming Activities
Before starting a pool swimming activity,
follow theon-screen instructions to select your
pool size or enter a custom size.
The next time you start a pool swimming
activity, the device uses this pool size. You
can hold UP, select the activity settings, and
select Pool Size tochange the size.
Select BACK to record a rest
during poolswimming.
The device automatically records swim
intervalsand lengths for pool swimming.
Resting During Pool Swimming
The default rest screen displays two rest timers. It
also displays time and distance for the last
completedinterval.
NOTE: Swim data is not recorded during a rest.
1During your swim activity, select BACK to
start arest.
The display reverses to white text on a
blackbackground, and the rest screen
appears.
2During a rest, select UP or DOWN to
view otherdata screens (optional).
3Select BACK, and continue swimming.
4Repeat for additional rest intervals.
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.
1During your pool swim activity, select UP or DOWN
to view the drill log screen.
2Select BACK to start the drill timer.
3After you complete a drill interval, select BACK.
The drill timer stops, but the activity timer
continues to record the entire swim session.
4Select a distance for the completed drill.
Distance increments are based on the pool
sizeselected for the activity profile.
5Select an option:
•To start another drill interval, select BACK.
•To start a swim interval, select UP or DOWN
toreturn to the swim training screens.
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 3 ).
Activities and Apps 5

Playing Audio Prompts During Your Activity
You can enable your Forerunner 245 Music device
to play motivational status announcements during
a run or other activity. Audio prompts play on your
connected headphones using Bluetooth
technology,if available. Otherwise, audio prompts
play on your
smartphone paired through the Garmin Connect
app.During an audio prompt, the device or
smartphone mutes the primary audio to play the
announcement.
NOTE: This feature is not available for all activities.
1From the watch face, hold UP.
2Select Settings > Audio Prompts.
3Select an option:
•To hear a prompt for each lap, select Lap Alert.
NOTE: The Lap Alert audio prompt is enabled
bydefault.
•To customize prompts with your pace and
speedinformation, select Pace/Speed Alert.
•To customize prompts with your heart
rateinformation, select Heart Rate Alert.
•To hear prompts when you start and stop the
timer, including the Auto Pause feature,
selectTimer Events.
•To hear activity alerts play as an audio
prompt,select Activity Alerts.
•To change the language or the dialect of
thevoice prompts, select Dialect.
Training
Workouts
You can create custom workouts that include goals
for each workout step and for varied distances,
times,and calories. You can create workouts using
Garmin Connect or select a training plan that has
built-in workouts from Garmin Connect, and transfer
them to your device.
You can schedule workouts using Garmin Connect.
You can plan workouts in advance and store them
onyour device.
Following a Workout From the Web
Before you can download a workout from Garmin
Connect, you must have a Garmin Connect account
( Garmin Connect, page 25 ).
1Connect the device to your computer.
2 Go to connect.Garmin.com .
3Create and save a new workout.
4Select Send to Device, and follow the on-screen
instructions.
5Disconnect the device.
Creating a Custom Workout on Garmin Connect
Before you can create a workout on the Garmin
Connect app, you must have a Garmin Connect

account ( Garmin Connect, page 25 ).
1From the Garmin Connect app, select or .
2Select Training > Workouts > Create a Workout.
3Select an activity.
4Create your custom workout.
5Select Save.
6Enter a name for your workout, and select
Save. The new workout appears in your list
of workouts.
NOTE: You can send this workout to your
device ( Sending a Custom Workout to Your
Device,
page 6 ).
Sending a Custom Workout to Your Device
You can send a custom workout you created
using the Garmin Connect app to your device
( Creating a Custom Workout on Garmin Connect,
page 6 ).
1From the Garmin Connect app, select or .
2Select Training > Workouts.
3Select a workout from the list.
4Select .
5Select your compatible device.
6Follow the on-screen instructions..
Starting a Workout
Before you can start a workout, you must
download aworkout from your Garmin Connect
account.
1From the watch face, select START.
2Select an activity.
3Hold UP.
4Select Training > My Workouts.
5Select a workout.
NOTE: Only workouts that are compatible with
theselected activity appear in the list.
6Select Do Workout.
7Select START to start the timer.
After you begin a workout, the device displays
each step of the workout, step notes (optional),
thetarget (optional), and the current workout data.
About the Training Calendar
The training calendar on your device is an extension
ofthe training calendar or schedule you set up in
Garmin Connect. After you have added a few
workouts to the Garmin Connect calendar, you can
send them to your device. All scheduled workouts
sent to the device appear in the training calendar list
by date. When you select a day in the training
calendar, you can view or do the workout. The
scheduled workout stays on your device whether you
complete it or skip it. When you send scheduled
workouts from Garmin Connect, they overwrite the
existing training calendar.
Using Garmin Connect Training Plans
Before you can download and use a training plan
6 Training