Garmin Forerunner 310XT - Running GPS Receiver User manual

FORERUNNER®310XT
owner’s manual
MULTISPORT GPS TRAINING DEVICE

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use and operation of this and other Garmin
products.
Garmin
®
, the Garmin logo, Garmin Training
Center
®
, Forerunner
®
, Auto Pause
®
, Auto
Lap
®
, Virtual Partner
®
are trademarks
of Garmin Ltd. or its subsidiaries,
registered in the USA and other countries.
Garmin Connect
™
, ANT
™
, ANT Agent
™
,
ANT+
™
, GSC
™
10, and USB ANT Stick
™
are trademarks of Garmin Ltd. or its
subsidiaries. These trademarks may not
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registered or unregistered trademarks of
Firstbeat Technologies Ltd. This product
was produced under the following United
States patents and their foreign equivalents.
EP1507474 (A1), US7460901, EP1545310
(A1),US7192401 (B2) and U20080279.
WO03099114(A1) (Pat. Pend.), EP1507474
(A1), US7460901(B2), WO2004016173
(A1) (Pat. Pend.),EP1545310 (A1) (Pat.
Pend.), U20080279 (Pat.Pend.)
Other trademarks and trade names are those
of their respective owners.
© 2009–2010 Garmin Ltd. or its subsidiaries

Forerunner 310XT Owner’s Manual i
Table of Contents
Introduction......................... 1
More Information ....................... 1
Product Registration.................. 1
Free Software............................ 1
Contact Garmin ......................... 1
Keys........................................... 2
Getting Started.................... 3
Charging the Battery.................. 3
Turning on the Device ............... 3
Acquiring Satellite Signals......... 4
Pairing the Heart Rate Monitor
(Optional) ................................ 5
Customizing Your Sport Settings
(Optional) ................................ 6
Go Work Out!............................. 6
Downloading Free Software ...... 7
Sending Workout Data to Your
Computer ................................ 7
Locking the Keys ....................... 7
Forerunner Backlight ................. 7
Training.............................. 10
About the Training Page.......... 10
Sport Mode.............................. 10
Auto Lap® .........................................................10
Auto Pause® .................................................. 11
Auto Scroll ............................... 12
Heart Rate ............................... 12
Virtual Partner®....................... 13
Alerts ....................................... 14
Workouts ................................. 15
Courses ................................... 18
Multisport Workouts................. 19
Swimming with Your
Forerunner ............................ 21
Using the Countdown Timer .... 22
History ............................... 23
Saving History ......................... 23
Viewing Activity History............ 23
Viewing Totals.......................... 23
Deleting History ....................... 24
Navigation ......................... 25
Adding the Map Page.............. 25

ii Forerunner 310XT Owner’s Manual
Marking Locations ................... 25
Finding and Going to a
Location ................................ 26
Editing or Deleting a Location.. 26
Using Back to Start.................. 27
Viewing GPS Information ........ 27
Settings ............................. 28
Data Fields .............................. 28
System..................................... 32
User Prole.............................. 36
About Forerunner .................... 36
Using Accessories ........... 37
Pairing Accessories ................. 37
Heart Rate Monitor .................. 38
Foot Pod.................................. 39
GSC 10 Bike Sensor ............... 41
Bike Details.............................. 41
Data Recording........................ 41
Power Meter ............................ 42
Appendix ........................... 43
Resetting the Forerunner......... 43
Clearing User Data.................. 43
Caring for the Forerunner........ 43
Updating the Forerunner
Software Using Garmin
Connect................................. 44
Battery Information .................. 44
Specications .......................... 44
Software License Agreement... 46
Declaration of Conformity........ 46
Troubleshooting....................... 47
Heart Rate Zone Table ............ 48
Index .................................. 49

Forerunner 310XT Owner’s Manual 1
Introduction
Introduction
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.
This product contains a non-
replaceable lithium-ion battery.
More Information
For information about accessories,
go to http://buy.garmin.com, or
contact your Garmin dealer.
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.
Free Software
Go to www.garmin.com/intosports
for information about Garmin
Connect™Web-based software or the
Garmin Training Center®computer
software. Use this software to store
and analyze your workout data.
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 [phone].
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.

2 Forerunner 310XT Owner’s Manual
Introduction
Keys
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 your
ANT+™weight scale (page 34).
➋
mode
Press to view the timer and the
menu. The map and the compass
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.
➏
arrows (up/down)
Press to scroll through menus and
settings. Press and hold 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 310XT Owner’s Manual 3
Getting Started
Getting Started
Charging 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 to 122°F (0°C to 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.
Charging clip
A fully charged battery will last up to
20 hours, depending on usage.
Turning on the Device
Press and hold to turn on your
Forerunner.

4 Forerunner 310XT Owner’s Manual
Getting Started
Conguring the Forerunner
The Forerunner uses your user
prole to calculate accurate calorie
data. See page 9 for information on
activity class and lifetime athlete
information.
1. Follow the on-screen instructions
to congure the Forerunner and
set your user prole.
2. Press to view choices and
change the default selection.
3. Press enter to make a selection.
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 page 5 for more
information.
When you initially turn on the
Forerunner and are completing the
initial setup, use the table on page 9
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.
Acquiring 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.
NOTE: By default, the settings on
your Forerunner update the time
and correct time zone automatically
according to satellite information.

Forerunner 310XT Owner’s Manual 5
Getting Started
Pairing 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
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.
It should be snug enough to stay in
place during your run.
Heart Rate Monitor Module (Front)
Heart Rate Monitor Module (Back)
Snaps
Heart Rate Monitor Strap (Back)
Electrodes
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 strap
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.

6 Forerunner 310XT Owner’s Manual
Getting Started
5. Press mode > select Settings
> Run Settings > Heart Rate >
ANT+ HR > Yes.
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. If you
congured your device in the initial
setup to include a heart rate monitor,
this step is unnecessary.
1. Press mode > select Settings >
Run Settings > Heart Rate > HR
Zones.
2. Follow the on-screen instructions.
NOTE: Press and hold mode and
change the sport settings. Follow
steps 1 and 2 to congure your
heart rate settings for biking and
other sports modes.
Customizing Your Sport
Settings (Optional)
1. Press and hold mode to change
the sport mode.
2. Press mode > select Settings >
Select the sport setting.
Select Data Fields to customize up
to four data pages for your activity
(page 28).
Go Work Out!
1. Press mode to view the training
page.
2. Press start to start the timer.
3. After completing your activity,
press stop.
4. Press and hold reset to save
your activity and reset the training
page.

Forerunner 310XT Owner’s Manual 7
Getting Started
Downloading Free
Software
1. Go to www.garmin.com
/intosports.
2. Click Garmin Connect, and
create a free myGarmin
™
account.
3. Follow the on-screen instructions.
Sending Workout Data
to Your Computer
NOTE: You must download the free
software (page 7) so 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.
4. Ensure pairing is enabled.
5. Use Garmin Connect to view and
analyze your data.
Locking the Keys
You can lock the keys on your
Forerunner. This decreases the
chance of accidentally pressing a key
when taking the device on and off.
1. Press mode and
simultaneously to lock the keys.
2. Press mode and
simultaneously to unlock the
keys.
Forerunner Backlight
Press to turn on the backlight for
fteen seconds. Use to adjust
the backlight level. Press mode to
exit the backlight status page. This
page also shows several status icons
(page 8).

8 Forerunner 310XT Owner’s Manual
Getting Started
Icons
GPS is on, and the
Forerunner is receiving
satellite signals.
GPS is off for use indoors.
The timer is running.
The heart rate sensor is
active.
The foot pod sensor is
active.
The speed/cadence
sensor is active.
The power sensor is
active.
Battery charge level.
The battery is charging.
The device is uploading
data or pairing with tness
equipment.
Status Icons
Press and release to view the
status icons.
Heart rate monitor active
Speed and cadence sensor
active
Foot pod active
Power sensor active

Forerunner 310XT Owner’s Manual 9
Getting Started
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
The activity class information is 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 and Exercise 22 (1990): 863–870.

10 Forerunner 310XT Owner’s Manual
Training
Training
NOTE: Always consult your
physician before you begin or
modify any exercise program.
Use your Forerunner to set alerts,
train with a Virtual Partner™,
program interval or custom
workouts, and plan courses based on
existing activities. The Forerunner
offers several training features and
optional settings.
About the Training Page
Press mode to view the training
page. Use to scroll through the
available pages.
To customize the data elds on the
training pages, see page 28.
Sport Mode
Press and hold mode to change the
sport mode. All settings are specic
to the current sport that you have
selected.
Auto Lap®
You can use Auto Lap to
automatically mark the lap at a
specic position or after you have
traveled a specic distance. This
setting is helpful for comparing your
performance over different parts of
a run (every 2 miles or every major
hill, for example).
NOTE: Auto Lap does not function
during interval or custom workouts.
1. Press mode > select Settings >
select sport settings (depends on
your current sport mode) > Auto
Lap.

Forerunner 310XT Owner’s Manual 11
Training
2. In the Auto Lap Trigger eld,
select By Distance to enter a
value or By Position to choose
an option:
Lap Press Only—marks a lap
each time you press lap and
each time you pass any of
those locations again.
Start and Lap—marks a lap
at the GPS location where
you press start and at any
locations during the run where
you pressed lap.
Mark and Lap—marks a lap
at the specic GPS location
you mark when you select
this option and at any location
during the run where you
pressed lap.
NOTE: When doing a course (see
page 18), use By Position to mark
laps at all of the lap positions marked
in the course.
•
•
•
Auto Pause®
Auto Pause is helpful if your training
includes stop lights or other places
where you need to slow down or
stop.
NOTE: Auto Pause does not
function during interval or custom
workouts.
1. Press mode > select Settings
> select the sport setting option
(depends on your current sport
mode see page 10).
2. Select Auto Pause.
3. Select one of the following
options:
Off
When Stopped—pauses
timer automatically when you
stop moving.
Custom Pace—pauses timer
automatically when your
speed drops below a specied
value.
•
•
•

12 Forerunner 310XT Owner’s Manual
Training
Auto Scroll
Use the auto scroll feature to
automatically cycle through all of the
training data pages while the timer is
running.
1. Press mode > select Settings
> select the sport setting option
(depends on your current sport
mode see page 10).
2. Select Auto Scroll.
3. Select a display speed: Slow,
Medium, or Fast.
Heart Rate
1. Press mode > select Settings >
> select the sport setting option
(depends on your current sport
mode see page 10).
2. Select Heart Rate.
3. Select ANT+HR to turn on pairing
with the optional heart rate
monitor.
4. Select HR Zones to start the
heart rate zone conguration
wizard.
Heart Rate Zones
CAUTION: Consult your
physician to specify heart rate
zones/targets that are appropriate
for your tness level and health
condition.
Many athletes are using heart rate
zones to measure and increase their
cardiovascular strength and improve
their level of tness. A heart rate
zone is a set range of heartbeats per
minute. The ve commonly accepted
heart rate zones are numbered from
1–5 according to increasing intensity.
The Forerunner sets the heart rate
zone ranges (see the table on
page 48) based on your maximum
and resting heart rates set in your
user prole (page 36).

Forerunner 310XT Owner’s Manual 13
Training
You can customize your heart rate
zones in your Garmin Connect user
prole and then transfer data to your
Forerunner.
How Do Heart Rate Zones
Affect Your Fitness Goals?
Knowing your heart rate zones can
help you measure and improve
your tness by understanding and
applying these principles:
Your heart rate is a good measure
of exercise intensity.
Training in certain heart rate
zones can help you improve
cardiovascular capacity and
strength.
Knowing your heart rate
zones can prevent you from
overtraining and can decrease
your risk of injury.
•
•
•
Virtual Partner®
1. Press mode > select Settings >
> select the sport setting option
(depends on your current sport
mode, see page 10).
2. Select Virtual Partner > On.
Your Virtual Partner is a unique
tool designed to help you meet your
training goals. The Virtual Partner
competes with you every time you
and the timer are running.
If you make changes to the Virtual
Partner pace before you start the
timer, those changes are saved.
Changes made to the Virtual Partner
pace after the timer has started are
applied only to the current session,
and are not saved when the timer
is reset. If you make changes to the
Virtual Partner during an activity,
the Virtual Partner uses the new pace
from your location.

14 Forerunner 310XT Owner’s Manual
Training
Changing the Virtual Partner
Pace
1. Press mode to view the training
page.
2. Use to view the Virtual
Partner page.
Virtual
Partner
You
3. Press and hold to increase
or decrease the VP pace.
4. To save the changes, press mode
to exit or wait for the page to
timeout.
Alerts
Use your Forerunner alerts to train
toward certain time, distance, and
heart rate goals. You can set separate
alerts in each sport mode.
NOTE: Alerts do not function during
interval or custom workouts.
1. Press mode > select Training
> select the sport alerts option
(depends on your current sport
mode, see page 10).
2. Use and press enter to
enter information for any of the
following alarms:
Time Alert—noties you when
you have run for a specic
amount of time.
Distance Alert—noties you
when you have run a specic
distance.
Calorie Alert—noties you
when you have burned a
specic number of calories.
HR Alert—noties you if your
heart rate exceeds, or drops
below, a specic number of
beats per minute (bpm).
•
•
•
•

Forerunner 310XT Owner’s Manual 15
Training
NOTE: To use HR alerts, you
must have a Forerunner 310XT
and a heart rate monitor.
Cadence Alert—noties you
if your cadence exceeds,
or drops below, a specic
number of revolutions of
crank arm per minute (rpm) or
strides per minute (spm).
NOTE: To use cadence alerts,
you must have a Forerunner
310XT and a foot pod or bike
cadence sensor.
Power Alert—noties you if
your power exceeds, or drops
below, a specic value in
Watts.
NOTE: To use power alerts, you
must have a Forerunner 310XT
and a power meter.
•
•
Workouts
1. Press mode > select Training >
Workouts to choose the type of
workout right for you.
2. Press start.
NOTE: While performing a
workout, press to view more
data pages.
When you complete all steps in your
workout, the “Workout Finished”
message appears.
Creating Interval Workouts
You can create an interval workout
based on time or on distance and
rest portions of the workout. You
can have only one interval workout
created at one time. If you create
an additional interval workout, the
previous workout is overwritten.
1. Press mode > select Training >
Workouts > Interval.
2. Select the Type of interval
workout.

16 Forerunner 310XT Owner’s Manual
Training
3. Enter the duration value.
4. Select the Rest Type.
5. Enter the duration value.
6. Select More, and enter the Reps
value.
7. Select Warmup Yes and
Cooldown Yes (optional).
8. Select Do Workout.
9. Press start.
Stopping a Workout
1. Press stop.
2. Press and hold reset.
If you are doing a warm up or
cool down, press lap at the end
of your warm-up lap to start
your rst interval. At the end of
your last interval, the Forerunner
automatically starts a cool-down lap.
When you are nished cooling down,
press lap to end your workout.
As you approach the end of the
interval, an alarm counts down the
time until a new interval begins.
To end an interval early, press the
lap/reset key.
Creating Custom Workouts
Custom workouts can include goals
for each workout step and varied
distances, times, and calories. Use
Garmin Connect to create and edit
workouts and transfer them to your
Forerunner. You can also schedule
workouts using Garmin Connect.
You can plan workouts in advance
and store them on your Forerunner.
NOTE: For more information about
transferring data to your Forerunner,
see page 7.
1. Press mode > Training >
Workouts > Custom.
2. Select New.
3. Enter a workout name in the top
eld.
4. Select 1. Open No Target, and
then select Edit Step.