Garmin Forerunner 405 User manual

FORERUNNER®4 0 5
owner’s manual
GPS-ENABLED SPORTS WATCH WITH WIRELESS SYNC

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Information in this document is subject to
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the right to change or improve its products
and to make changes in the content without
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of such changes or improvements. Visit the
Garmin Web site (www.garmin.com) for
current updates and supplemental information
concerning the use and operation of this and
other Garmin products.
Garmin®, the Garmin logo, Forerunner®,
Dynastream®, Garmin Training Center®,
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 be used without the
express permission of Garmin.
Other trademarks and trade names are those of
their respective owners.
January 2009 Part Number 190-00700-00 Rev. C Printed in Taiwan
© 2009 Garmin Ltd. or its subsidiaries
Garmin International, Inc.
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Olathe, Kansas 66062,
USA
Tel. [phone] or
[phone]
Fax [phone]
Garmin (Europe) Ltd.
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Hounsdown Business Park,
Southampton, Hampshire, SO40 9RB
UK
Tel. [phone] (outside the
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Fax [phone]
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Forerunner 405 Owner’s Manual i
Introduction
Introduction
Thank you for purchasing the
Garmin®Forerunner®405 GPS-
enabled sports watch.
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.
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.
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
/forerunner405 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.

ii Forerunner 405 Owner’s Manual
Introduction
Table of Contents
Introduction.......................... i
Contact Garmin........................... i
Product Registration ................... i
Free Software ............................. i
Caring for the Forerunner ......... iv
Getting Started.................... 1
Step 1: Use the Touch Bezel......1
Step 2: Charge the Battery ........4
Step 3: Congure Your
Forerunner ...........................5
Step 4: Acquire Satellite
Signals .................................5
Step 5: Pair the Heart Rate
Monitor (Optional) ................6
Step 6: Go for a Run!.................8
Step 7: Download Free
Software ...............................8
Step 8: Pair Your Computer and
Forerunner ...........................8
Step 9: Transfer Data to Your
Computer .............................9
Time/Date Mode ................ 10
Time Options............................10
Training Mode ................... 11
About the Training Page .......... 11
Sport Mode .............................. 11
Auto Pause ..............................12
Auto Lap ..................................12
Auto Scroll ...............................13
Timeout ....................................13
Speed Units .............................14
Virtual Partner
®
.......................14
Workouts..................................15
Courses ...................................19
GPS Mode.......................... 21
About GPS...............................22
History ............................... 23
Deleting History .......................23
Viewing Activities .....................24
Viewing Totals ..........................24
Viewing Goals..........................24

Forerunner 405 Owner’s Manual iii
Introduction
Settings ............................. 25
Data Fields...............................25
User Prole ..............................29
Alarms......................................29
Time .........................................29
System.....................................30
ANT+........................................31
Using Accessories ........... 33
Pairing Accessories .................33
Heart Rate Monitor ..................34
Foot Pod ..................................37
GSC 10 ....................................38
Appendix ........................... 39
Resetting the Forerunner.........39
Clearing User Data ..................39
Updating the Forerunner
Software Using Garmin
Connect..............................39
Battery Information ..................40
Specications...........................40
Software License Agreement...42
Declaration of Conformity ........43
Troubleshooting .......................44
Heart Rate Zone Table.............45
Index .................................. 46

iv Forerunner 405 Owner’s Manual
Introduction
Caring for the
Forerunner
Clean the Forerunner and the heart
rate monitor using a cloth dampened
with a mild detergent solution. Wipe
dry. Avoid chemical cleaners and
solvents that may damage plastic
components.
Do not store the Forerunner where
prolonged exposure to temperature
extremes may occur (such as in the
trunk of a car), as permanent damage
may result.
User information, such as history,
locations, and tracks, is retained
indenitely in the memory of the unit
without the need for external power.
Back up important user data by
transferring it to Garmin Connect or
Garmin Training Center. See page 9.
Water Immersion
The Forerunner is waterproof to
IEC Standard 60529 IPX7. It can
withstand immersion in 1 meter of
water for 30 minutes. Prolonged
submersion can cause damage to the
unit. After submersion, be certain to
wipe dry and air dry the unit before
using or charging.
CAUTION: The Forerunner
is not intended to be used
while swimming. Swimming
or prolonged water submersion
can cause a short in the
unit, which can in rare cases
result in a minor skin burn or
irritation in the area of the unit.

Forerunner 405 Owner’s Manual 1
Getting Started
Getting Started
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.
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.
Step 1: Use the
Touch Bezel
The silver bezel around the watch
face acts as a multifunction button.
Tap: quickly press your nger on the
bezel to make a selection, toggle a
menu option, or change pages.
Touch and hold: hold your nger on
one of the four labeled areas on the
bezel to switch modes.
Double press: press two ngers on
two areas on the bezel to turn on the
backlight.
Touch and drag (scroll): press your
nger on the bezel and drag it around
the bezel to scroll through the menu
options or to increase or decrease
values.

2 Forerunner 405 Owner’s Manual
Getting Started
Touch Bezel Areas and
Buttons
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➊
➋
➏
➍
➌
➎
➊
time/date: touch and hold to
enter time/date mode.
➋
GPS: touch and hold to enter
GPS mode.
➌
menu: touch and hold to open
the menu page.
➍
training: touch and hold to enter
training mode.
➎
start/stop/enter:
Press to start/stop the timer in
training mode.
Press to make a selection.
Press to exit power save mode.
➏
lap/reset/quit:
Press to create a new lap in
training mode.
Press and hold to reset the timer
in training mode.
Press to exit a menu or page.
Press to exit power save mode.
•
•
•
•
•
•
•

Forerunner 405 Owner’s Manual 3
Getting Started
Bezel Tips
Touch the bezel rmly.
Touch the bezel on the outer ring,
where the words appear, not the
inner ring near the watch face.
Make each bezel selection a
separate action.
Do not rest your nger or thumb
on the bezel while using it.
Do not wear thick gloves while
using the bezel.
If the bezel is wet, wipe the bezel
dry before using it.
Locking the Bezel
To prevent accidental bezel taps (due
to moisture or inadvertent bumping),
press enter and quit simultaneously.
To unlock the bezel, press enter and
quit simultaneously again.
•
•
•
•
•
•
Power Save Mode
After a period of inactivity, the
Forerunner switches to power save
mode. The Forerunner is inactive
if the timer is not running, you are
not navigating to a destination and
viewing the navigation page, and
you have not pressed any buttons or
tapped the bezel.
While in power save mode, you
can view the time of day, turn on
the backlight, and use the ANT+™
computer connection. To exit power
save mode, press enter or quit. For
custom options, see page 13.

4 Forerunner 405 Owner’s Manual
Getting Started
Step 2: Charge the
Battery
Your Forerunner ships with the
power off to conserve the battery.
Charge the Forerunner for at least
3 hours before using it. The length
of time a fully charged battery will
last depends upon usage. For more
battery information, see page 40.
NOTE: To prevent corrosion,
thoroughly dry the charging
contacts and 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.
N9
Ì Ï 02
F o r e r u n ne r
40 5
12345678
FCC ID:IPH-01253
IC: 1792A-01253
Designed in the USA
Made in Taiwan
Contacts
4. Clip the charger securely over the
face of the Forerunner.

Forerunner 405 Owner’s Manual 5
Getting Started
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Charging
clip
Step 3: Congure
Your Forerunner
The rst time you use your
Forerunner, follow the on-screen
instructions to learn how to use the
bezel and congure the Forerunner.
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 5 for more
information.
Step 4: Acquire
Satellite Signals
To set the correct time of day and
begin using the Forerunner, you must
acquire GPS satellite signals. It may
take a few minutes to acquire signals.
NOTE: To turn off the
GPS receiver and use the
Forerunner indoors, see
page 21.
NOTE: You cannot acquire
satellites in power save mode.
To exit power save mode,
press enter or quit.
1. Go outdoors to an open area. For
the best reception, make sure
the antenna of the Forerunner is
oriented toward the sky.

6 Forerunner 405 Owner’s Manual
Getting Started
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Antenna
location
2. Touch and hold training to enter
training mode.
3. Stand still and do not begin
moving until the locating satellites
page disappears.
When you are receiving satellite
signals, the GPS icon appears in
the training mode pages.
Step 5: 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.
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.
1. Push one tab on the strap through
the slot in the heart rate monitor.
Press the tab down.
2. Wet both electrodes on the back
of the heart rate monitor to create
a strong connection between your
chest and the transmitter.

Forerunner 405 Owner’s Manual 7
Getting Started
Heart Rate Monitor (Back)
Electrodes
Tab
Heart Rate Monitor Strap
Heart Rate Monitor (Front)
Slot
3. Wrap the strap around your chest
and attach it to the other side of
the heart rate monitor.
NOTE: The Garmin logo
should be right-side up.
4. Press quit or enter to exit power
save mode.
5. Bring the Forerunner within range
(3 m) of the heart rate monitor.
The heart rate icon appears
on the training mode pages.
6. If heart rate data does not appear
or if you have erratic heart rate
data, follow the tips on page 34.
If the problem persists, you may
have to pair the sensors again.
See page 33.
TIP: Set your maximum heart
rate and resting heart rate in
Settings > User Prole. Use
Garmin Connect or Garmin
Training Center to customize
your heart rate zones.

8 Forerunner 405 Owner’s Manual
Getting Started
For instructions on using accessories,
see page 33.
Step 6: Go for a Run!
TIP: Set your user prole so
the Forerunner can calculate
calories correctly. Touch and
hold menu > select Settings >
User Prole.
1. Touch and hold training.
2. Press start to start the timer.
3. After completing your run, press
stop.
4. Press and hold reset to save your
run data and reset the timer.
Step 7: Download
Free Software
ANT Agent™allows you to use your
Forerunner with Garmin Connect, a
Web-based training tool, and Garmin
Training Center, a computer-based
training tool.
1. Go to www.garmin.com
/forerunner405.
2. Follow the on-screen instructions
to download and install ANT
Agent.
Step 8: Pair Your
Computer and
Forerunner
NOTE: Before connecting
the USB ANT Stick™to your
computer, you must download
software as instructed in
Step 7 so that the necessary
USB drivers are installed.
1. Plug the USB ANT Stick into
an available USB port on your
computer.

Forerunner 405 Owner’s Manual 9
Getting Started
2. Bring your Forerunner within
range (3 m) of your computer.
3. When the ANT Agent nds your
Forerunner, ANT Agent displays
the unit ID and asks you if you
want to pair. Select yes.
4. Your Forerunner should display
the same number ANT Agent
displayed. If so, select yes on
your Forerunner to complete
pairing process.
Step 9: Transfer Data
to Your Computer
Bring your Forerunner within range
(3 m) of your computer. ANT Agent
automatically transfers data between
your Forerunner and Garmin
Connect or Garmin Training Center.
NOTE: If you have a lot
of data, this may take a few
minutes. Forerunner functions
are not available during data
transfer.
Use Garmin Connect or Garmin
Training Center to view and analyze
your data.

10 Forerunner 405 Owner’s Manual
Time/Date Mode
Time/Date Mode
Touch and hold time/date to enter
time/date mode.
Tap the bezel to scroll through the
available pages:
Time
Battery gauge
Alarm set (if any)
Goal/progress indicator (if any)
Today’s scheduled workouts
transferred from Garmin Connect
or Garmin Training Center (if
any)
•
•
•
•
•
Time Options
Touch and hold menu > select
Settings > Time. See page 29.

Forerunner 405 Owner’s Manual 11
Training Mode
Training Mode
The Forerunner offers several
training features and optional
settings.
About the Training
Page
Touch and hold training to enter
training mode. Tap the bezel to scroll
through the available pages.
To customize the data elds on the
training pages, see page 25.
Sport Mode
Running is the default sport mode.
Touch and hold menu > select
Training > Options > Sport
Mode to change the sport mode.
Training settings such as AutoLap®,
AutoPause®, heart rate zones, and
speed zones are specic to running
or biking. Any training options you
change in running or biking mode are
saved and used with that sport mode.
The activity is tagged as running or
biking when your history is uploaded
to your computer.

12 Forerunner 405 Owner’s Manual
Training Mode
Auto Pause
1. Touch and hold menu > select
Training > Options > Auto
Pause.
2. Select one of the following
options:
Off
Custom Pace—pauses timer
automatically when your
speed drops below a specied
value.
When Stopped—pauses
timer automatically when you
stop moving.
3. Press quit to exit.
Auto Pause is helpful if your training
includes stop lights or other places
where you need to slow down or
stop.
•
•
•
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 major hill, for
example).
To set Auto Lap:
1. Touch and hold menu > select
Training > Options > Auto Lap.
2. 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.
•

Forerunner 405 Owner’s Manual 13
Training Mode
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.
3. Press quit to exit.
NOTE: When doing a course
(page 19), use By Position
to mark laps at all of the lap
positions marked in the course.
Auto Scroll
Use the auto scroll feature to
automatically cycle through all of the
training data pages while the timer is
running.
•
•
To use auto scroll:
1. Touch and hold menu > select
Training > Options > Auto
Scroll.
2. Select a display speed: Slow,
Medium, or Fast.
3. Press quit to exit.
Timeout
Touch and hold menu > select
Training > Options > Timeout.
Select Off to disable your Forerunner
from going to power save mode
when you are in Training mode.
Select Enabled to use the automatic
power save mode in all modes.
NOTE: Your Forerunner will
only go into power save mode
after a period of inactivity.

14 Forerunner 405 Owner’s Manual
Training Mode
Speed Units
Touch and hold menu > select
Training > Options > Speed Units.
Pace—amount of time it takes to
travel a specic distance.
Speed—distance travelled in an
hour, for example miles per hour or
kilometers per hour.
NOTE: Changing speed units
does not change your custom
data elds (see page 25).
Virtual Partner®
Touch and hold menu > select
Training > Options > 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/speed before you start
the timer, those changes are saved.
If you make changes to the Virtual
Partner during the run, when the
timer is started, the changes will not
be saved when the timer is reset.
If you make changes to the Virtual
Partner during a run, the Virtual
Partner uses the new pace from your
location.
To change the Virtual Partner
(VP) pace:
1. Touch and hold training to enter
Training Mode.
2. Tap the bezel to view the Virtual
Partner page.