Garmin Forerunner 310XT - Running GPS Receiver Instruction manual

FORERUNNER®310XT
quick start manual
MULTISPORT GPS TRAINING DEVICE

2 Forerunner 310XT Quick Start Manual
Product Registration
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.
Contact Garmin
Contact Garmin Product Support if
you have any questions while using
your Forerunner®. In the USA, go to
www.garmin.com/support, or contact
Garmin USA by phone at (913)
397‑8200 or (800) 800‑1020.
In the UK, contact Garmin (Europe)
Ltd. by phone at 0808 2380000.
In Europe, go to www.garmin.com
/support and click Contact Support
for in‑country support information,
or contact Garmin (Europe) Ltd. by
phone at +44 (0) 870.8501241.
WARNING: 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.
WARNING: This product contains a non‑replaceable lithium‑ion battery.
See the Important Safety and Product Information guide in the product box
for important battery safety information

Forerunner 310XT Quick Start Manual 3
Buttons
➊➏
➋
➍
➎
➌
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 an
ANT+™weight scale (optional
accessory).
•
•
•
➋
mode
Press to view the timer page and
menu page. The map page and
the compass page also appear if
they are active.
Press to exit a menu or a page.
Your settings are saved.
Press and hold to switch sport
modes.
➌
lap/reset
Press to create a new lap.
Press and hold to reset the timer.
➍
start/stop
Press to start or to stop the timer.
➎
enter
Press to select options and to
acknowledge messages.
•
•
•
•
•

4 Forerunner 310XT Quick Start Manual
➏
arrows (up/down)
Press to scroll through menus and
settings.
TIP: Press and hold the
arrows to scroll quickly through
the settings.
Press to scroll through training
pages during a workout.
On the Virtual Partner®page,
press and hold to adjust the
Virtual Partner pace.
Forerunner Backlight
Press to turn on the backlight.
Use to adjust the backlight
level. This window also shows
several status icons.
•
•
•
Icons
GPS is on, and the
Forerunner is receiving
satellite signals.
GPS is off for use indoors
or for training with the
optional foot pod sensor.
The timer is running.
The heart rate sensor is
active.
The foot pod sensor is
active.
The cadence sensor is
active.
The power sensor is
active.
Battery charge level.
The battery is charging.

Forerunner 310XT Quick Start Manual 5
Step 1: Charge the
Battery
CAUTION: To prevent corrosion,
thoroughly dry the charging
contacts and the surrounding area
before charging.
TIP: The Forerunner will
not charge when outside the
temperature range of 32°F–122°F
(0°C–50°C).
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.
Contacts
4. Clip the charger securely over the
face of the Forerunner.
A fully charged battery will last up to
20 hours, depending on usage.
Charging
clip

6 Forerunner 310XT Quick Start Manual
When you initially turn on the
Forerunner and are completing the
setup wizard, use the table below to
set your activity class. Indicate if you
are a lifetime athlete.
A lifetime athlete is an individual
who has trained intensely for many
years (with the exception of minor
injuries) and has a resting heart rate
of 60 beats per minute (bpm) or less.
Activity Class Chart
Training
Description
Training
Frequency
Training Time Per Week
0 No exercise - -
1 Occasional,
light exercise
Once every two weeks Less than 15 minutes
2 15 to 30 minutes
3 Once a week Approximately 30 minutes
4 Regular
exercise and
training
2 to 3 times per week Approximately 45 minutes
5 45 minutes to 1 hour
6 1 to 3 hours
7 3 to 5 times per week 3 to 7 hours
8 Daily training Almost daily 7 to 11 hours
9 Daily 11 to 15 hours
10 More than 15 hours
Activity Class Chart provided by Firstbeat Technologies Ltd., portions of which are based on Jackson et
al. Prediction of functional aerobic capacity without exercise testing. Medicine and Science in Sports &
Exercise 22:863:870, 1990.
Activity Class Chart
Training
Description
Training
Frequency
Training Time Per Week
0 No exercise - -
1 Occasional,
light exercise
Once every two weeks Less than 15 minutes
2 15 to 30 minutes
3 Once a week Approximately 30 minutes
4 Regular
exercise and
training
2 to 3 times per week Approximately 45 minutes
5 45 minutes to 1 hour
6 1 to 3 hours
7 3 to 5 times per week 3 to 7 hours
8 Daily training Almost daily 7 to 11 hours
9 Daily 11 to 15 hours
10 More than 15 hours
Activity Class Chart provided by Firstbeat Technologies Ltd., portions of which are based on Jackson et
al. Prediction of functional aerobic capacity without exercise testing. Medicine and Science in Sports &
Exercise 22:863:870, 1990.

Forerunner 310XT Quick Start Manual 7
Step 2: Turn on �ourTurn on �our
Forerunner
Press and hold to turn on your
Forerunner. Follow the on‑screen
instructions to congure the
Forerunner and set your user prole.
The Forerunner uses your user
prole to calculate accurate calorie
data. Using the table on page 6,
select 0–10 to set your activity class.
If you are using an ANT+ heart
rate monitor, select Yes during the
conguration to allow the heart rate
monitor to pair (connect) with your
Forerunner. See Step 4 for more
information.
Step 3: Acquire Satellite
Signals
It may take 30–60 seconds to acquire
satellite signals. Go outdoors to an
open area. For the best reception,
ensure that the face of the Forerunner
is oriented toward the sky.
When the Forerunner has acquired
satellite signals, the training page
appears with the satellite icon ( ) at
the top.
Step 4: Pair the Heart
Rate Monitor (Optional)
While you are trying to pair your
heart rate monitor with your
Forerunner for the rst time, move
10 m away from other heart rate
monitors.
Using the Heart Rate Monitor
TIP: This step is unnecessary if
you have congured this in the
wizard.
The heart rate monitor is on standby
and ready to send data. Wear the
heart rate monitor directly on your
skin, just below your breastplate.

8 Forerunner 310XT Quick Start Manual
It should be snug enough to stay in
place during your run.
1. Snap one side of the strap to the
heart rate monitor module.
2. Wet both electrodes on the back
of the heart rate monitor to create
a strong connection between your
chest and the transmitter.
3. Wrap the strap around your chest,
and snap it to the other side of
the module.
NOTE: The Garmin logo should
be right‑side up.
4. Bring the Forerunner within range
(3 m) of the heart rate monitor.
NOTE: 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.
Heart Rate Monitor Module (Front)
Heart Rate Monitor Module (Back)
Snaps
Heart Rate Monitor Strap (Back)
Electrodes

Forerunner 310XT Quick Start Manual 9
5. Press menu > select Settings
> Run Settings > Heart Rate >
ANT+ HR > �es.
Heart Rate Settings
For the most accurate calorie
data, set your maximum heart rate
and resting heart rate. You can
set ve heart rate zones to help
you to measure and increase your
cardiovascular strength.
1. Press mode > select Settings >
Run Settings > Heart Rate > HR
Zones.
2. Follow the on-screen instructions.
Step 5: Customize �our
Sport Settings (Optional)
Press mode > select Settings.
Select Data Fields to customize up
to four data pages. Each data eld
is dened in the Forerunner 310XT
Owner’s Manual. The manual also
contains information about Auto
Lap®, Auto Pause®, Auto Scroll,
additional ANT+ accessories, Virtual
Partner, and bike mode settings.
Step 6: Go workout!
1. Press mode to view the training
page.

10 Forerunner 310XT Quick Start Manual
2. Press start to start the timer.
3. After completing your run, press
stop.
4. Press and hold lap/reset to save
your workout.
Step 7: Download Free
Software
1. Go to www.garmin.com
/forerunner310xt/owners.
2. Click Garmin Connect, and
create a free myGarmin
™
account.
3. Follow the on-screen instructions.
Step 8: Send Workout
Data to �our Computer
NOTE: You must download
software as instructed in
Step 7 so that the necessary
USB drivers are installed before
connecting the USB ANT Stick
™
to your computer.
1. Plug the USB ANT Stick into
an available USB port on your
computer.
2. Bring your Forerunner within 5 m
of your computer.
3. Follow the on-screen instructions.
Viewing and Deleting
History
You can view the following data
on your Forerunner: time, distance,
average pace/speed, calories, average
heart rate data, and average cadence.
To view activity history:
1. Press mode > select History >
Activities.

Forerunner 310XT Quick Start Manual 11
2. Use arrows to scroll through
the activities. Select View More
to view Averages/Maximums.
Select View More > View Laps to
view lap summaries.
To delete activity history:
1. Press mode > select History >
Delete.
2. Select an option:
Individual Activities—delete
individual activities.
All Activities—delete all
activities from the history.
Old Activities—delete
activities recorded more than
one month ago.
Totals—reset all your totals.
Resetting the
Forerunner
If your Forerunner is not operating
properly, press mode and lap/reset
simultaneously until the screen goes
blank.
•
•
•
•
This does not erase any of your data
or settings.
Clearing User Data
CAUTION: This deletes all
user‑entered information.
1. Turn off the Forerunner.
2. Press and hold mode and
until the message appears.
3. Select �es to clear all user data.
More Information
Refer to the Forerunner 310XT
Owner’s Manual on disk. You can
also download the latest version of
the owner’s manual from
www.garmin.com/products
/forerunner310xt.
For information about accessories,
go to http://buy.garmin.com, or
contact your Garmin dealer.

Garmin
®
, the Garmin logo, Auto Lap
®
, Auto Pause
®
, Virtual Partner
®
, and Dynastream
®
are trademarks
of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect
™
,
myGarmin
™
, ANT
™
, USB ANT Stick
™
and ANT+
™
are trademarks of Garmin Ltd. or its subsidiaries.
These trademarks may not be used without the express permission of Garmin.
For the latest product information and accessories, visit the Garmin Web site at www.garmin.com.
© 2009 Garmin Ltd. or its subsidiaries
Garmin International, Inc.
1200 East 151st Street, Olathe, Kansas 66062, USA
Garmin (Europe) Ltd.
Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9LR UK
Garmin Corporation
No. 68, Jangshu 2nd Road, Shijr, Taipei County, Taiwan
May 2009 Part Number 190-01064-01 Rev. C Printed in Taiwan