Garmin FORERUNNER 745 User manual

FORERUNNER
745
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 writtenconsent of
Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without
obligation to notify any person or organization of such changes or improvements. Go to
https://www.garmin.co.in/products/intosports/forerunner-745-red/ for current updates and supplemental information concerning
the use of this product.
Garmin, the Garmin logo, ANT+, Auto Lap, Auto Pause, Edge, Forerunner, inReach, QuickFit, 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, Garmin Pay, HRM-Pro, HRM-Swim, HRM-Tri, tempe, TrueUp, Varia, and
Varia Vision are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may notbe used without the express permission
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marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are theproperty of The Cooper
Institute. Advance heartbeat analytics by Firstbeat. iOS® is a registered trademark of Cisco Systems, Inc. used under license by
Apple Inc. Shimano® is a registered trademark of Shimano, Inc. The Spotify® software is subject to third-party licenses found here:
https://developer.spotify.com/legal/third-party-licenses.
Strava™ is a trademark of Strava, Inc. Training Stress Score™, Intensity
Factor™, and Normalized Power™ are trademarks of Peaksware, LLC. Wi-Fi® is a registered mark of Wi-Fi Alliance
Corporation. Windows® and Windows NT® are registered trademarks of Microsoft Corporation in the United Statesand other
countries. Zwift™ is a trademark of Zwift, Inc. Other trademarks and trade names are those of their respective owners.
This product is ANT+ certified. Visit www.thisisant.com/directory for a listof compatible products and apps.M/N: A03989

Table of Contents
i
Table of Contents
Introduction ������������������������������������������������� 1
Device Overview........................................................1
GPS Status and Status Icons ...................................1
Setting Up Your Watch...............................................1
Activities and Apps �������������������������������������� 1
Going for a Run..........................................................1
Starting an Activity.....................................................2
Tips for Recording Activities..................................2
Stopping an Activity...................................................2
Adding an Activity .....................................................2
Creating a Custom Activity.........................................2
Indoor Activities.........................................................3
Going for a Virtual Run..........................................3
Calibrating the Treadmill Distance..........................3
Recording a Strength Training Activity...................3
Using an ANT+ Indoor Trainer...............................4
Outdoor Activities ......................................................4
Multisport...............................................................4
Going for a Track Run............................................4
Swimming..............................................................5
Swimming in Open Water.......................................5
Skiing and Winter Sports........................................6
Playing Audio Prompts During Your Activity.............6
Training ������������������������������������������������������� 7
Workouts....................................................................7
Following a Workout From Garmin Connect...........7
Creating a Custom Workout on Garmin Connect
............................................................................. 7
Sending a Custom Workout to Your Device............7
Starting a Workout..................................................7
Following a Daily Suggested Workout....................7
Following a Pool Swim Workout ............................7
About the Training Calendar...................................8
Interval Workouts...................................................8
Using Virtual Partner..................................................9
Setting a Training Target ............................................9
Cancelling a Training Target...................................9
Racing a Previous Activity..........................................9
PacePro Training........................................................9
Creating a PacePro Plan on Your Watch .................9
Starting a PacePro Plan.........................................10
Stopping a PacePro Plan.......................................10
Personal Records......................................................10
Viewing Your Personal Records...........................10
Restoring a Personal Record................................. 10
Clearing a Personal Record...................................10
Clearing All Personal Records..............................10
Segments .................................................................10
Strava™ Segments...............................................10
Racing a Segment ................................................10
Viewing Segment Details.....................................11
Using the Metronome...............................................11
Extended Display Mode ...........................................11
Setting Up Your User Profile....................................11
Fitness Goals........................................................11
About Heart Rate Zones .......................................11
Setting Your Cycling Power Zones.......................12
Pausing Your Training Status...................................12
Resuming Your Paused Training Status................13
Activity T racking ���������������������������������������� 13
Auto Goal ................................................................13
Using the Move Alert...............................................13
Turning on the Move Alert ...................................13
Sleep Tracking.........................................................13
Using Automated Sleep Tracking.........................13
Using Do Not Disturb Mode.................................13
Intensity Minutes .....................................................13
Earning Intensity Minutes ....................................14
Garmin Move IQ Events ..........................................14
Activity Tracking Settings........................................14
Turning Off Activity Tracking..............................14
Menstrual Cycle Tracking ........................................14
Heart Rate Features ����������������������������������� 14
Wrist-based Heart Rate.............................................14
Wearing the Device..............................................14
Tips for Erratic Heart Rate Data...........................15
Viewing the Heart Rate Widget............................15
Broadcasting Heart Rate Data to Garmin Devices.15
Broadcasting Heart Rate Data During an Activity 15
Setting an Abnormal Heart Rate Alert..................15
Turning Off the Wrist-based Heart Rate Monitor
........................................................................... 16
Chest Heart Rate While Swimming..........................16
HRM-ProAccessory ................................................16

ii
Table of Contents
Putting On the Heart Rate Monitor........................16
Heart Rate Storage for Timed Activities................16
Accessing Stored Heart Rate Data.........................16
Pool Swimming....................................................16
Caring for the Heart Rate Monitor.........................17
Tips for Erratic Heart Rate Data............................17
HRM-Swim Accessory.............................................17
Sizing the Heart Rate Monitor...............................17
Putting On the Heart Rate Monitor........................17
Tips for Using the HRM-Swim Accessory ............17
Running Dynamics ...................................................17
Training with Running Dynamics .........................18
Color Gauges and Running Dynamics Data...........18
Tips for Missing Running Dynamics Data.............19
Performance Measurements......................................19
Turning Off Performance Notifications.................19
Detecting Performance Measurements Automatically
.............................................................................19
Syncing Activities and Performance Measurements
.............................................................................20
About VO2 Max. Estimates ..................................20
Heat and Altitude Performance Acclimation .........21
Viewing Your Predicted Race Times ....................21
About Training Effect...........................................21
Performance Condition.........................................21
Lactate Threshold.................................................22
Getting Your FTP Estimate...................................22
Training Status .........................................................23
Training Status Levels ..........................................23
Tips for Getting Your Training Status...................24
Training Load.......................................................24
Recovery Time .....................................................24
Pulse Oximeter .........................................................25
Getting Pulse Oximeter Readings..........................25
Turning On Pulse Oximeter Sleep Tracking ..........25
Turning On All-Day Acclimation Mode................25
Tips for Erratic Pulse Oximeter Data ....................25
Viewing Your Heart Rate Variability Stress Score
............................................................................... 26
Body Battery ............................................................26
Viewing the Body Battery Widget ........................26
Tips for Improved Body Battery Data ...................26
Using the Stress Level Widget ..................................26
Smart Features ������������������������������������������ 27
Pairing Your Smartphone with Your Device .............27
Tips for Existing Garmin Connect Users...............27
Enabling Bluetooth Notifications..........................27
Bluetooth Connected Features..................................28
Manually Syncing Data with Garmin Connect 28
Updating the Software Using the Garmin Connect
App......................................................................28
Locating a Lost Mobile Device.............................28
Widgets....................................................................28
Viewing the Widgets............................................29
Customizing the My Day Widget..........................29
Viewing the Controls Menu......................................29
Customizing the Controls Menu ...........................29
Opening the Music Controls.................................29
Connect IQ Features.................................................29
Downloading Connect IQ Features Using Your
Computer.............................................................30
Wi-Fi Connected Features........................................30
Connecting to a Wi-Fi Network............................30
Safety and Tracking Features �������������������� 30
Adding Emergency Contacts ....................................30
Requesting Assistance..........................................30
Turning Incident Detection On and Off ....................31
Starting a GroupTrack Session .................................31
Tips for GroupTrack Sessions...............................31
Music �������������������������������������������������������� 31
Connecting to a Third-Party Provider........................31
Spotify® ....................................................................................................................31
Downloading Audio Content from Spotify............32
Downloading Personal Audio Content......................32
Listening to Music ...................................................32
Music Playback Controls......................................32
Controlling Music Playback on a Connected
Smartphone..........................................................32
Changing the Audio Mode....................................32
Connecting Bluetooth Headphones...........................33
Garmin Pay ������������������������������������������������ 33
Setting Up Your Garmin Pay Wallet.........................33
Adding a Card to Your Garmin Pay Wallet...............33
Managing Your Garmin Pay Cards .......................33
Paying for a Purchase Using Your Watch .................33
Changing Your Garmin Pay Passcode.......................33
History ������������������������������������������������������ 34
Using History...........................................................34
Multisport History................................................34

Table of Contents
iii
Viewing Your Time in Each Heart Rate Zone..34
Viewing Data Totals.................................................34
Using the Odometer..................................................34
Deleting History .......................................................34
Garmin Connect .......................................................34
Using Garmin Connect on Your Computer............35
Data Management.....................................................35
Deleting Files .......................................................35
Navigation ������������������������������������������������� 35
Courses ....................................................................35
Following a Course on Your Device .....................35
Creating a Course on Garmin Connect ..................35
Saving Your Location...............................................36
Editing Your Saved Locations...............................36
Deleting All Saved Locations................................36
Navigating to Your Starting Point During an Activity36
Navigating to the Starting Point of Your Last Saved
Activity ....................................................................36
Navigating to a Saved Location ................................36
Map..........................................................................37
Viewing the Map..................................................37
Panning and Zooming the Map .............................37
Map Settings.........................................................37
Altimeter and Barometer...........................................37
Navigation Settings...................................................37
Customizing Map Features ...................................37
Setting Up a Heading Bug.....................................37
Setting Navigation Alerts......................................37
Wireless Sensors ��������������������������������������� 37
Pairing Your Wireless Sensors..................................37
Foot Pod...................................................................38
Going for a Run Using a Foot Pod ........................38
Foot Pod Calibration.............................................38
Setting Foot Pod Speed and Distance....................38
Using an Optional Bike Speed or Cadence Sensor
............................................................................... 38
Training with Power Meters......................................39
Using Electronic Shifters..........................................39
Situational Awareness...............................................39
tempe .......................................................................39
Customizing Your Device ��������������������������� 39
Customizing Your Activity List................................39
Customizing the Widget Loop ..................................39
Activities and App Settings ......................................39
Customizing the Data Screens ..............................40
Adding a Map to an Activity ................................40
Alerts...................................................................40
Auto Lap..............................................................41
Enabling Auto Pause............................................41
3D Speed and Distance.........................................42
Using Auto Scroll.................................................42
Changing the GPS Setting....................................42
Power Save Timeout Settings...............................42
Removing an Activity or App...................................42
GroupTrack Settings ................................................42
Watch Face Settings.................................................42
Customizing the Watch Face................................42
Sensors Settings .......................................................43
Altimeter Settings ................................................43
Barometer Settings...............................................43
System Settings........................................................43
Time Settings.......................................................44
Changing the Backlight Settings...........................44
Customizing the Hot Keys....................................44
Changing the Units of Measure.............................44
Clocks......................................................................44
Setting an Alarm..................................................44
Deleting an Alarm................................................44
Starting the Countdown Timer..............................44
Using the Stopwatch ............................................45
Syncing the Time with GPS .................................45
Setting the Time Manually ...................................45
VIRB Remote ..........................................................45
Controlling a VIRB Action Camera......................45
Controlling a VIRB Action Camera During an
Activity................................................................45
Device Information ������������������������������������ 46
Viewing Device Information ....................................46
Viewing E-label Regulatory and Compliance
Information..........................................................46
Charging the Device.................................................46
Tips for Charging the Device................................46
Wearing the Device..................................................46
Device Care .............................................................46
Cleaning the Device .............................................47
Changing the Bands .................................................47
Forerunner Specifications.........................................47

iv
Table of Contents
Troubleshooting ���������������������������������������� 48
Product Updates .......................................................48
Setting Up Garmin Express...................................48
Getting More Information.........................................48
Activity Tracking......................................................48
My daily step count does not appear .....................48
My step count does not seem accurate...................48
The step counts on my device and my Garmin
Connect account don’t match................................48
The floors climbed amount does not seem accurate
.............................................................................48
My intensity minutes are flashing..........................48
Acquiring Satellite Signals........................................49
Improving GPS Satellite Reception.......................49
Restarting the Device................................................49
Resetting All Default Settings...................................49
Updating the Software Using the Garmin Connect App
.................................................................................49
Updating the Software Using Garmin Express ..........49
My Device is in the Wrong Language.......................49
Is my smartphone compatible with my device?. 49My
phone will not connect to the device .........................49
Maximizing Battery Life...........................................50
The temperature reading is not accurate....................50
How can I manually pair ANT+ sensors?..................50
Can I use my Bluetooth sensor with my watch? 50
My music cuts out or my headphones do not stay
connected .................................................................50
Appendix ��������������������������������������������������� 51
Data Fields ...............................................................51
VO2 Max. Standard Ratings .....................................56
FTP Ratings..............................................................56
Wheel Size and Circumference.................................56
Symbol Definitions...................................................57

Introduction
WARNING
See the Important Safety and Product Informationguide
in the product box for product warnings and other
important information.
Always consult your physician before you begin or
modify any exercise program.
Device Overview
1
LIGHT
Select to turn the device on.
Select to turn the backlight on and off.Hold
to view the controls menu.
2
START
STOP
Select to start and stop the activitytimer.
Select to choose an option or to
acknowledge a message.
3
BACK
Select to return to the previous screen.
Select to record a lap, rest, or transition
during an activity.
4
DOWN
Select to scroll through the widgets, data
screens, options, and settings. Hold to open
the music controls (Music,page 31).
5
UP
Select to scroll through the widgets,data
screens, options, and settings. Hold to
view the menu.
Hold to manually change sports duringan
activity.
GPS Status and Status Icons
The GPS status ring and icons temporarily overlay each
data screen. For outdoor activities, the statusring turns
green when GPS is ready. A flashing iconmeans 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 status
Wi-Fi® technology status
Heart rate status
Foot pod status
Running Dynamics Pod status
Speed and cadence sensor status
Bike lights status
Bike radar status
Extended display mode status
Power meter status
tempe™ sensor status
VIRB® camera status
Setting Up Your Watch
To take full advantage of the Forerunner features,
complete these tasks.
Pair the Forerunner device with your smartphoneusing
the Garmin Connect app (Pairing Your Smartphone
with Your Device, page 27).
Set up safety features (Safety and Tracking
Features, page 30).
 Set up music (Music, page 31).
 Set up Wi-Fi networks (Connecting to a Wi-Fi
Network, page 30).
Set up your Garmin Paywallet (Setting Up Your
Garmin Pay Wallet, page 33).
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 saveactivities and
share them with the Garmin Connect community.
You can also add Connect IQ activities and apps toyour
device using the Connect IQ app (Connect IQ Features,
page 29).
For more information about activity tracking and fitness
metric accuracy, go to Garmin.com.sg/legal/ atdisclaimer.
Going for a Run
The first fitness activity you record on your device canbe a
run, ride, or any outdoor activity. You may need tocharge
the device before starting the activity (Chargingthe Device,
page 46).
The device records activity data only while the activitytimer
is running.
1Select START, and select an activity.
2Go outside, and wait while the device locates
satellites.
Introduction 1

2
Activities and Apps
3Select START.
4Go for a run.
NOTE: On a Forerunner 745, hold DOWN while in an
activity to open the music controls.
5After you complete your run, select STOP.
6Select an option:
•Select Resume to restart the activity timer.
•Select Save to save the run and reset the activitytimer.
You can select the run to view a summary.
NOTE: For more run options, see Stopping an
Activity, page 2.
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 37).
1From the watch face, select START.
2Select an activity.
NOTE: Activities set as favorites appear first in the list
(Customizing Your Activity List, page 39).
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).
6Select START to start the activity timer.
The device records activity data only while the
activity timer is running.
NOTE: You can hold DOWN while in an activity to
open the music controls.
Tips for Recording Activities
Charge the device before starting an activity
(Charging the Device, page 46).
Press to record laps, start a new set or pose, or
advance to the next workout step.
Press UP or DOWN to view additional data pages.
Stopping an Activity
1Press 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 activities
that use GPS.
•To navigate back to the starting point of your
activity by the most direct path, select Back to
Start > Straight Line.
NOTE: This feature is available only for activities
that use GPS.
•To measure the difference between your heart rate at
the end of the activity and your heart ratetwo minutes
later, select Recovery HR, and wait while the timer
counts down.
•To discard the activity and return to watch
mode, 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.

Activities and Apps
3
•Select Other to create a new custom activity.
3If necessary, select an activity type.
4Select a name or enter a custom name.
Duplicate activity names include a number, for
example: 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
or indoor trainer. 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 recordpace,
distance, and cadence.
When cycling with GPS turned off, speed and distancedata
are 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 compatiblethird-
party app to transmit pace, heart rate, or cadence data.
1Select START > Virtual Run.
2On your tablet, laptop, or smartphone, open the
Zwift™ 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 2), and run at least 1.5 km (1 mi.) on the
treadmill.
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 to finish the set.
The watch displays the total reps for the set. After
several seconds, the rest timer appears.
5If necessary, select DOWN and edit the number of
reps.
TIP: You can also add the weight used for the set.
6When you are done resting, select to start yournext
set.
7Repeat for each strength training set until your
activity 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 of
motion.
Each rep is counted when the arm wearing the
device 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 to

4
Activities and Apps
your Garmin Connect account.
You can use the tools in your Garmin Connect
account to view and edit activity details.
Using an ANT+ Indoor Trainer
Before you can use a compatible ANT+ indoor trainer,you
must mount your bike on the trainer and pair
it with your device (Pairing Your Wireless Sensors,
page 37).
You can use your device with an indoor trainer to simulate
resistance while following a course, activity,or workout.
While using an indoor trainer, GPS is turned off
automatically.
1Select START > Bike Indoor.
2Select an option:
•Select Free Ride to go for a ride.
•Select Follow Course to follow a saved course
(Courses, page 35).
•Select Follow Workout to follow a saved
workout (Workouts, page 7).
•Select Set Power to set the target power value.
•Select Set Grade to set the simulated grade
value.
•Select Set Resistance to set the resistance force
applied by the trainer.
3Select START to start the activity timer.
The trainer increases or decreases resistance based on
the elevation information in the course orride.
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 2).
Multisport
Triathletes, duathletes, and other multisport competitors can
take advantage of the multisportactivities, such as Triathlon
or Swimrun. During
a multisport activity, you can transition between activities
and continue to view your total time and distance. For
example, you can switch from biking to running and view
your total time and distance for
biking and running throughout the multisport activity.
You can customize a multisport activity, or you can use the
default triathlon activity set up for a standardtriathlon.
Triathlon Training
When you participate in a triathlon, you can use thetriathlon
activity to quickly transition to each sport segment, to time
each segment, and to save the activity.
1 Select START > Triathlon.
2Select START to start the timer.
3Select at the beginning and end of each
transition.
The transition feature can be turned on or off forthe
triathlon activity settings.
4After you complete your activity, select STOP >
Save.
Creating a Multisport Activity
1From the watch face, select START > Add >
Multisport.
2Select a multisport activity type, or enter a custom
name.
Duplicate activity names include a number. For
example, Triathlon(2).
3Select two or more activities.
4Select an option:
•Select an option to customize specific activity
settings. For example, you can select whether to
include transitions.
•Select Done to save and use the multisport
activity.
5Select Yes to add the activity to your list of
favorites.
Tips for Triathlon Training or Using Multisport Activities
Select START to start your first activity.
Select to transition to the next activity.
If transitions are turned on, the transition time is
recorded separately from the activity times.
If necessary, select to start the next activity.
Select UP or DOWN to view additional data pages.
Going for a Track Run
Before you go for a track run, make sure you are
running on a standard-shape, 400m track.
You can use the track run activity to record your outdoor
track data including distance in meters andlap splits.
1Stand on the outdoor track.
2Select START > Track Run.
3Wait while the device locates satellites.
4If you are running in lane 1, skip to step 10
5Hold .
6Select the activity settings.
7Select Lane Number.
8Select a lane number.
9Select BACK twice to return to the timer page.
10 Select START.
11 Run around the track.
After you run a couple of laps, your device recordsthe
track dimensions and calibrates your track distance.
12 After you complete your run, select STOP > Save.

Activities and Apps
5
Tips for Recording a Track Run
Wait until the GPS status indicator turns green
before starting a track run.
During your first run on an unfamiliar track, runfor
a minimum of 4 laps to calibrate your track
distance.
You should run slightly past your starting point to
complete the lap.
Run each lap in the same lane.
NOTE: The default Auto Lap® distance is 1600 m,or
4 laps around the track.
If you are running a lane other than lane 1, set thelane
number in the activity settings.
Swimming
NOTICE
The device is intended for surface swimming. Scuba
diving with the device may damage the product and will
void the warranty.
Swimming in Open Water
You can record swim data including distance, pace, and
stroke rate. You can add data screens to the default open
water swimming activity (CustomizingtheData Screens,
page 40).
1Select START > Open Water.
2Go outside and wait while the device locates
satellites.
3Select START to start the activity timer.
4Start swimming.
5Select UP or DOWN to view additional data pages
(optional).
6After you finish the activity, select STOP > Save.
Going for a Pool Swim
1Select START > Pool Swim.
2Select your pool size, or enter a custom size.
3Select START.
The device records swim data only while the
activity timer is running.
4Start your activity.
The device automatically records swim intervalsand
lengths.
5Select UP or DOWN to view additional data pages
(optional).
6When resting, select to pause the activitytimer.
7Select to restart the activity timer.
8After you finish the activity, select STOP > Save.
Heart Rate While Swimming
NOTICE
The device is intended for surface swimming. Scuba
diving with the device may damage the product and will
void the warranty.
The device has wrist-based heart rate enabled for swim
activities. The device is also compatible with theHRM-Tri,
HRM-Swim and HRM-Pro accessories. If bothwrist-based
heart rate and chest heart rate data are available, your device
uses the chest heart rate data.
Distance Recording
The Forerunner device measures and records distanceby
completed pool lengths. The pool size must be correct to
display accurate distance (Setting the Pool Size, page 5).
TIP: For accurate results, swim the entire length, anduse
one stroke type for the entire length. Pause the timer when
resting.
TIP: To help the device count your lengths, use a
strong push off the wall and glide before your first
stroke.
TIP: When doing drills, you must either pause the timeror
use the drill logging feature (Training with the Drill Log,
page 6).
Setting the Pool Size
1From the watch face, select START > Pool Swim.
2Hold .
3Select Pool Swim Settings > Pool Size.
4Select your pool size, or enter a custom size.
Swim Terminology
Length: One trip down the pool.
Interval: One or more consecutive lengths. A new
interval starts after a rest.
Stroke: A stroke is counted every time your arm
wearing the device completes a full cycle.
Swolf: Your swolf score is the sum of the time forone
pool length and the number of strokes for that
length. For example, 30 seconds plus 15
strokes equals a swolf score of 45. For open water
swimming, swolf is calculated over 25 meters.
Swolf is a measurement of swimming efficiencyand,
like golf, a lower score is better.
Critical swim speed (CSS): Your CSS is the theoretical
speed that you can maintain continuously without
exhaustion. You can use your CSS to guide your training
pace and monitor your improvement.
Stroke Types
Stroke type identification is available only for pool
swimming. Your stroke type is identified at the end of a
length. Stroke types appear in your swimming history and in
your Garmin Connect account. You can also select stroke
type as a custom data field (Customizing the Data Screens,
page 40).
Free
Freestyle
Back
Backstroke
Breast
Breaststroke
Fly
Butterfly
Mixed
More than one stroke type in an interval

6
Activities and Apps
Drill
Used with drill logging (Training with the
Drill Log, page 6)
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 , select the
activity settings, and select Pool Size tochange the size.
Select to record a rest during pool swimming.
The device automatically records swim intervalsand
lengths for pool swimming.
Select to record an interval during open water
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 to start a rest.
The display reverses to white text on a black
background, and the rest screen appears.
2During a rest, select UP or DOWN to view other
data screens (optional).
3Select , and continue swimming.
4Repeat for additional rest intervals.
Auto Rest
The auto rest feature is available only for pool swimming.
Your device automatically detects when you are resting, and
the rest screen appears. If you restfor more than 15 seconds,
the device automatically creates a rest interval. When you
resume swimming, the device automatically starts a new
swim interval.
You can turn on the auto rest feature in the activity
options (Activities and AppSettings, page 39).
TIP: For best results using the auto rest feature,
minimize your arm motions while resting.
If you do not want to use the auto rest feature, you canselect
to manually mark the beginning and end of each rest
interval.
Training with the Drill Log
The drill log feature is available only for pool swimming.
You can use the drill log feature to manuallyrecord kick
sets, one-arm swimming, or anytype 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 to start the drill timer.
3After you complete a drill interval, select .
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 size
selected for the activity profile.
5Select an option:
•To start another drill interval, select .
•To start a swim interval, select UP or DOWN to
return to the swim training screens.
Skiing and Winter Sports
You can add skiing and snowboarding activities to your
activity list (Customizing Your Activity List, page 39).
You can customize the data screens for each activity
(Customizing the Data Screens, page 40).
Viewing Your Ski Runs
Your device records the details of each downhill skiingor
snowboarding run using the auto run feature. This feature is
turned on by default for downhill skiing and snowboarding.
It automatically records new ski runs based on your
movement. The timer pauses when youstop moving
downhill and when you are on a chairlift. The timer remains
paused during the chairlift ride. Youcan start moving
downhill to restart the timer. You canview run details from
the paused screen or while the timer is running.
1Start a skiing or snowboarding activity.
2Hold .
3Select View Runs
4Select UP and DOWN to view details of your last
run, your current run, and your total runs.
The run screens include time, distance traveled,
maximum speed, average speed, and total descent.
Playing Audio Prompts During Your Activity
You can enable your Forerunner 745 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 .
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 by
default.
•To customize prompts with your pace and speeddata,
select Pace/Speed Alert.
•To customize prompts with your heart rate data,select
Heart Rate Alert.
•To customize prompts with power data, select
Power Alert.
•To hear prompts when you start and stop the

Training
7
timer, including the Auto Pause feature, select
Timer Events.
•To hear activity alerts play as an audio prompt,
select Activity Alerts.
•To hear a sound play right before an audio alertor
prompt, select Audio Tones.
•To change the language or the dialect of thevoice
prompts, select Dialect.
Training
Workouts
You can create custom workouts that include goals foreach
workout step and for varied distances, times, and calories.
You can create and find more workouts using Garmin
Connect or select a training plan that has built-in workouts,
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 Garmin Connect
Before you can download a workout from Garmin
Connect, you must have a Garmin Connect account
(Garmin Connect, page 34).
1Select an option:
•Open the Garmin Connect app.
• Go to connect.garmin.com.
2Select Training > Workouts.
3Find a workout, or create and save a new workout.
4Select or Send to Device.
5Follow the on-screen instructions.
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 34).
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 7).
Sending a Custom Workout to Your Device
You can send a custom workout you created with the
Garmin Connectapp to your device (Creating aCustom
Workout on Garmin Connect, page 7).
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 downloadthe
workout from your Garmin Connect account.
1From the watch face, select START.
2Select an activity.
3Hold .
4Select Training > Workouts.
5Select a workout.
NOTE: Only workouts that are compatible with the
selected activity appear in the list.
6Select View to view a list of workout steps
(optional).
7Select Do Workout.
8Select START to start the activity timer.
After you begin a workout, the device displays each step of
the workout, step notes (optional), the target(optional), and
the current workout data.
Following a Daily Suggested Workout
Before the device can suggest a daily workout, you must
have a training status and VO2 max. estimate(Training
Status, page 23).
1From the watch face, select START.
2Select Run or Bike.
The daily suggested workout appears.
3Select an option:
•To do the workout, select Do Workout.
•To discard the workout, select Dismiss.
•To preview the workout steps, select Steps.
•To update the workout target setting, select
Target Type.
•To turn off future workout notifications, select
Disable Prompt.
The suggested workout updates automatically to
changes in training habits, recovery time, and VO2max.
Turning Daily Suggested Workout Prompts On and Off
Daily suggested workouts are recommended based on your
previous activities saved to your Garmin Connectaccount.
1From the watch face, select START.
2Select Run or Bike.
3Hold .
4Select Training > Workouts > Today’s Suggestion.
5Select to disable or enable prompts.
Following a Pool Swim Workout
Your device can guide you through multiple steps ina
swim workout. Creating and sending a pool swim

8
Training
workout is similar to Workouts, page 7 and Following
a Workout From Garmin Connect, page 7.
1From the watch face, select START > Pool Swim >
Options > Training.
2Select an option:
•Select Workouts to do workouts downloaded
from Garmin Connect.
•Select Training Calendar to do or view your
scheduled workouts.
3Follow the on-screen instructions.
Recording a Critical Swim Speed Test
Your Critical Swim Speed (CSS) value is the result of a
time-trial-based test. Your CSS is the theoretical speed you
can maintain continuously without exhaustion.
You can use your CSS to guide your training pace and
monitor your improvement.
1From the watch face, select START > Pool Swim >
Options > Critical Swim Speed > Do Critical Swim
Speed Test.
2Select DOWN to preview the workout steps.
3Select OK > START.
4Follow the on-screen instructions.
Editing Your Critical Swim Speed Result
You can manually edit or enter a new time for your CSS
value.
1From the watch face, select START > Pool Swim
> Options > Critical Swim Speed > Critical Swim
Speed.
2Enter the minutes.
3Enter the seconds.
About the Training Calendar
The training calendar on your device is an extension of the
training calendar or schedule you set up in Garmin Connect.
After you have added a few workoutsto the Garmin Connect
calendar, you can send them
to your device. All scheduled workouts sent to the device
appear in the calendar widget. When you selecta day in the
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 from
Garmin Connect, you must have a Garmin Connect
account (Garmin Connect, page 34), and you must pair the
Forerunner device with a compatible smartphone.
1From the Garmin Connect app, select or .
2Select Training > Training Plans.
3Select and schedule a training plan.
4Follow the on-screen instructions.
5Review the training plan in your calendar.
Interval Workouts
You can create interval workouts based on distance ortime.
The device saves your custom interval workout until you
create another interval workout. You can useopen intervals
for track workouts and when you are running a known
distance.
Creating an Interval Workout
1From the watch face, select START.
2Select an activity.
3Hold .
4Select Training > Intervals > Edit > Interval > Type.
5Select Distance, Time, or Open.
TIP: You can create an open-ended interval by
selecting the Open option.
6If necessary, select Duration, enter a distance or time
interval value for the workout, and select .
7Select BACK.
8Select Rest > Type.
9Select Distance, Time, or Open.
10 If necessary, enter a distance or time value for the
rest
interval, and select .
11 Select BACK.
12 Select one or more options:
•To set the number of repetitions, select Repeat.
•To add an open-ended warm up to your workout,
select Warm Up > On.
•To add an open-ended cool down to your
workout, select Cool Down > On.
Starting an Interval Workout
1From the watch face, select START.
2Select an activity.
3Hold .
4Select Training > Intervals > Do Workout.
5Select START to start the timer.
6When your interval workout has a warm up, select
to begin the first interval.
7Follow the on-screen instructions.
After you complete all of the intervals, a message
appears.
Stopping an Interval Workout
At any time, select to stop the current intervalor
rest period and transition to the next interval or rest
period.
After all intervals and rest periods are complete,
select to end the interval workout and transition
to a timer that can be used for cool down.
At any time, select STOP to stop the activity timer.You
can resume the timer or end the interval workout.

Training
9
Using Virtual Partner
The Virtual Partner feature is a training tool designed to help
you meet your goals. You can set a pace for theVirtual
Partner and race against it.
NOTE: This feature is not available for all activities.
1From the watch face, select START.
2Select an activity.
3Hold .
4Select the activity settings.
5Select Data Screens > Add New > Virtual Partner.
6Enter a pace or speed value.
7 Start your activity (Starting an Activity, page 2).
8Select UP or DOWN to scroll to the Virtual Partner
screen and see who is leading.
Setting a Training Target
The training target feature works with the Virtual Partner
feature so you can train toward a set distance,distance and
time, distance and pace, or distance and speed goal. During
your training activity, the device gives you real-time
feedback about how close you areto achieving your training
target.
1From the watch face, select START.
2Select an activity.
3Hold .
4Select Training > Set a Target.
5Select an option:
•Select Distance Only to select a preset distanceor
enter a custom distance.
•Select Distance and Time to select a distanceand
time target.
•Select Distance and Pace or Distance and Speed
to select a distance and pace or speed target.
The training target screen appears and displays your
estimated finish time. The estimated finish time is based
on your current performance and thetime remaining.
6Select START to start the timer.
Cancelling a Training Target
1During an activity, hold .
2Select Cancel Target > Yes.
Racing a Previous Activity
You can race a previously recorded or downloaded
activity. This feature works with the Virtual Partner
feature so you can see how far ahead or behind youare
during the activity.
NOTE: This feature is not available for all activities.
1From the watch face, select START.
2Select an activity.
3Hold .
4Select Training > Race an Activity.
5Select an option:
•Select From History to select a previously
recorded activity from your device.
•Select Downloaded to select an activity you
downloaded from your Garmin Connect account.
6Select the activity.
The Virtual Partner screen appears indicating your
estimated finish time.
7Select START to start the timer.
8After you complete your activity, select START >
Save.
PacePro Training
Many runners like to wear a pace band during a race to help
achieve their race goal. The PacePro feature allows you to
create a custom pace band based on distance and pace or
distance and time. You can alsocreate a pace band for a
known course to maximize your pace effort based on
elevation changes.
You can create a PacePro plan using the Garmin Connect
app. You can preview the splits and elevationplot before
you run the course.
Creating a PacePro Plan on Your Watch
Before you can create a PacePro plan on your watch, you
must create a course (Following a Course on Your Device,
page 35).
1From the watch face, press START.
2Select an outdoor running activity.
3Hold .
4Select Navigation > Courses.
5Select a course.
6Select PacePro > Create New.
7Select an option:
•Select Goal Pace, and enter your target pace.
•Select Goal Time, and enter your target time.The
device displays your custom pace band.
TIP: You can press DOWN and select View Splits to
preview the splits.
8Select START to start the plan.
9If necessary, select Yes to enable course
navigation.
10 Select START to start the activity timer.

10
Training
Starting a PacePro Plan
1From the watch face, select START.
2Select an outdoor running activity.
3Hold .
4Select Training > PacePro Plans.
5Select a plan.
TIP: You can select DOWN > View Splits to preview
the splits.
6Select START to start the plan.
7If necessary, select Yes to enable course
navigation.
8Select START to start the activity timer.
1
Target split pace
2
Current split pace
3
Completion progress for the split
4
Distance remaining in the split
5
Overall time ahead of or behind your targettime
Stopping a PacePro Plan
1Hold .
2Select Stop PacePro > Yes.
The device stops the PacePro plan. The activitytimer
continues running.
Personal Records
When you complete an activity, the device displays anynew
personal records you achieved during that activity. Personal
records include your fastest time over several typical race
distances and longest run, ride, or swim.
NOTE: For cycling, personal records also include most
ascent and best power (power meter required).
Viewing Your Personal Records
1From the watch face, hold .
2Select History > Records.
3Select a sport.
4Select a record.
5Select View Record.
Restoring a Personal Record
You can set each personal record back to the onepreviously
recorded.
1From the watch face, hold .
2Select History > Records.
3Select a sport.
4Select a record to restore.
5Select Previous > Yes.
NOTE: This does not delete any saved activities.
Clearing a Personal Record
1From the watch face, hold .
2Select History > Records.
3Select a sport.
4Select a record to delete.
5Select Clear Record > Yes.
NOTE: This does not delete any saved activities.
Clearing All Personal Records
1From the watch face, hold .
2Select History > Records.
3Select a sport.
4Select Clear All Records > Yes.
The records are deleted for that sport only.
NOTE: This does not delete any saved activities.
Segments
You can send running or cycling segments from your
Garmin Connect account to your device. Aftera segment
is saved to your device, you can race a segment, trying to
match or exceed your personal record or other
participants who have raced the segment.
NOTE: When you download a course from your Garmin
Connect account, you can download all of the available
segments in the course.
Strava™ Segments
You can download Strava segments to your Forerunner
device. Follow Strava segments to compare your
performance with your past rides, friends, and pros who have
ridden the same segment.
To sign up for a Strava membership, go to the segments
widget in your Garmin Connect account. Formore
information, go to www.strava.com.
The information in this manual applies to both Garmin
Connect segments and Strava segments.
Racing a Segment
Segments are virtual race courses. You can race a segment,
and compare your performance to past activities, others’
performance, connections in your Garmin Connect account,
or other members of the running or cycling communities.
You can upload youractivity data to your Garmin Connect
account to viewyour segment position.
NOTE: If your Garmin Connect account and Strava
account are linked, your activity is automatically sent

Training
11
to your Strava account so you can review the segment
position.
1Select START.
2Select an activity.
3Go for a run or ride.
When you approach a segment, a message
appears, and you can race the segment.
4Start racing the segment.
A message appears when the segment is complete.
Viewing Segment Details
1Select START.
2Select an activity.
3Hold .
4Select Training > Segments.
5Select a segment.
6Select an option:
•Select Race Times to view the time and average
speed or pace for the segment leader.
•Select Map to view the segment on the map.
•Select Elevation Plot to view an elevation plot ofthe
segment.
Using the Metronome
The metronome feature plays tones at a steady rhythmto help
you improve your performance by training at a faster, slower,
or more consistent cadence.
NOTE: This feature is not available for all activities.
1From the watch face, select START.
2Select an activity.
3Hold .
4Select the activity settings.
5Select Metronome > Status > On.
6Select an option:
•Select Beats / Minute to enter a value based onthe
cadence you want to maintain.
•Select Alert Frequency to customize the
frequency of the beats.
•Select Sounds to customize the metronometone
and vibration.
7If necessary, select Preview to listen to the
metronome feature before you run.
8 Go for a run (Going for a Run, page 1).
The metronome starts automatically.
9During your run, select UP or DOWN to view the
metronome screen.
10 If necessary, hold to change the metronome
settings.
Extended Display Mode
You can use Extended Display mode to display data
screens from your Forerunner device on a compatibleEdge®
device during a ride or triathlon. See your Edge
owner’s manual for more information.
Setting Up Your User Profile
You can update your gender, birth year, height, weight,heart
rate zone, and power zone settings. The device uses this
information to calculate accurate training data.
1Hold .
2Select Settings > User Profile.
3Select an option.
Fitness Goals
Knowing your heart rate zones can help you measureand
improve your fitness 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.
If you know your maximum heart rate, you can use the
table (Heart Rate Zone Calculations, page 12) to
determine the best heart rate zone for your fitness
objectives.
If you do not know your maximum heart rate, use one of the
calculators available on the Internet. Some gyms and health
centers can provide a test that measures maximum heart
rate. The default maximumheart rate is 220 minus your age.
About Heart Rate Zones
Many athletes use heart rate zones to measure and increase
their cardiovascular strength and improve their level of
fitness. A heart rate zone is a set range ofheartbeats per
minute. The five commonly accepted heart rate zones are
numbered from 1 to 5 according to increasing intensity.
Generally, heart rate zones are calculated based on
percentages of your maximum heart rate.
Setting Your Heart Rate Zones
The device uses your user profile information from the
initial setup to determine your default heart rate zones. You
can set separate heart rate zones for sportprofiles, such as
running, cycling, and swimming. For
the most accurate calorie data during your activity, setyour
maximum heart rate. You can also set each heartrate zone
and enter your resting heart rate manually. You can
manually adjust your zones on the device or using your
Garmin Connect account.
1From the watch face, hold .
2Select Settings > User Profile > Heart Rate.
3Select Max � HR, and enter y our maximum hear t
rate.
You can use the Auto Detection feature to
automatically record your maximum heart rate
during an activity (Detecting Performance
Measurements Automatically, page 19).

12
Training
4Select LTHR > Enter Manually, and enter your
lactate threshold heart rate.
You can perform a guided test to estimate your
lactate threshold (Lactate Threshold, page 22).
You can use the Auto Detection feature to
automatically record your lactate threshold during an
activity (Detecting Performance Measurements
Automatically, page 19).
5Select Resting HR, and enter your resting heartrate.
You can use the average resting heart rate measured by
your device, or you can set a customresting heart rate.
6Select Zones > Based On.
7Select an option:
•Select BPM to view and edit the zones in beatsper
minute.
•Select %Max � HR to view and edit the zones as a
percentage of your maximum heart rate.
•Select %HRR to view and edit the zones as a
percentage of your heart rate reserve (maximumheart
rate minus resting heart rate).
•Select %LTHR to view and edit the zones as a
percentage of your lactate threshold heart rate.
8Select a zone, and enter a value for each zone.
9Select Sport Heart Rate, and select a sport profileto
add separate heart rate zones (optional).
Letting the Device Set Your Heart Rate Zones
The default settings allow the device to detect your
maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.
Verify that your user profile settings are accurate
(Setting Up Your User Profile, page 11).
Run often with the wrist or chest heart rate
monitor.
Try a few heart rate training plans, available fromyour
Garmin Connect account.
View your heart rate trends and time in zones
using your Garmin Connect account.
Heart Rate Zone Calculations
Zone
% of
Maximum
Heart Rate
Perceived
Exertion
Benefits
1
50–60%
Relaxed, easy
pace, rhythmic
breathing
Beginning-level
aerobic training,
reduces stress
2
60–70%
Comfortable
pace, slightly
deeper
breathing,
conversation
possible
Basic
cardiovascular
training, good
recovery pace
Zone
% of
Maximum
Heart Rate
Perceived
Exertion
Benefits
3
70–80%
Moderate pace,
more difficult to
hold
conversation
Improved
aerobic
capacity,
optimal
cardiovascular
training
4
80–90%
Fast pace
and a bit
uncomfortable,
breathing
forceful
Improved
anaerobic
capacity and
threshold,
improved speed
5
90–100%
Sprinting pace,
unsustainable for
long period of
time, labored
breathing
Anaerobic and
muscular
endurance,
increased
power
Setting Your Cycling Power Zones
The values for the zones are default values based on gender,
weight, and average ability, and may not matchyour personal
abilities. If you know your functional threshold power (FTP)
value, you can enter it and allowthe software to calculate
your zones automatically.
You can manually adjust your zones on the device orusing
your Garmin Connect account.
1Hold .
2Select Settings > User Profile > Power Zones >
Based On.
3Select an option:
•Select Watts to view and edit the zones in watts.
•Select %FTP to view and edit the zones as a
percentage of your functional threshold power.
4Select FTP, and enter your FTP value.
5Select a zone, and enter a value for each zone.
6If necessary, select Minimum, and enter a
minimum power value.
Pausing Your Training Status
If you are injured or pregnant, you can pause your
training status. You can continue to record fitness
activities, but your training load, VO2 max. estimate,and
workout recommendations are temporarily disabled.
Select an option:
•From the training status widget, hold , and
select Options > Pause Training Status.
•From your Garmin Connect settings, select
Performance Stats > Training Status > > Pause
Training Status.
TIP: You should sync your device with your Garmin
Connect account.

Resuming Your Paused Training Status
You can resume your training status when you are ready
to start training again. You need at least two VO2 max.
measurements each week to impact your training status
(About VO2 Max. Estimates, page 20).
Select an option:
•From the training status widget, hold , and
select Options > Resume Training Status.
•From your Garmin Connect settings, select
Performance Stats > Training Status > >
Resume Training Status.
TIP: You should sync your device with your Garmin
Connect account.
Activity Tracking
The activity tracking feature records your daily step count,
distance traveled, intensity minutes, floors climbed, calories
burned, and sleep statistics for eachrecorded day. Your
calories burned includes your basemetabolism plus activity
calories.
The number of steps taken during the day appearson the
steps widget. The step count is updated periodically.
For more information about activity tracking and fitness
metric accuracy, go to Garmin.com.sg/legal/ atdisclaimer.
Auto Goal
Your device creates a daily step goal automatically, based
on your previous activity levels. As you move duringthe
day, the device shows your progress towardyour daily goal 1
.
If you choose not to use the auto goal feature, you canset a
personalized step goal on your Garmin Connect account.
Using the Move Alert
Sitting for prolonged periods of time can trigger
undesirable metabolic state changes. The move alert
reminds you to keep moving. After one hour ofinactivity,
Move! and the red bar appear. Additional
segments appear after every 15 minutes of inactivity. The
device also beeps or vibrates if audible tones areturned on
(System Settings, page 43).
Go for a short walk (at least a couple of minutes)
to reset the move alert.
Turning onthe Move Alert
1Hold .
2Select Settings > Activity Tracking > Move Alert >
On.
Sleep Tracking
While you are sleeping, the device automatically detects your
sleep and monitors your movement during your normal sleep
hours. You can set your normal sleep hours in the user
settings on your GarminConnect account. Sleep statistics
include total hours of sleep, sleep levels, and sleep
movement. You can view your sleep statistics on your
Garmin Connect account.
NOTE: Naps are not added to your sleep statistics. Youcan
use do not disturb mode to turn off notifications and alerts,
with the exception of alarms (Using Do Not Disturb Mode,
page 13).
Using Automated Sleep Tracking
1Wear your device while sleeping.
2Upload your sleep tracking data to the Garmin
Connect site (Manually Syncing Data with Garmin
Connect, page 28).
You can view your sleep statistics on your Garmin
Connect account.
Using Do Not Disturb Mode
You can use do not disturb mode to turn off the
backlight, tone alerts, and vibration alerts. For
example, you can use this mode while sleeping or
watching a movie.
NOTE: You can set your normal sleep hours in the user
settings on your Garmin Connect account. You can enable
the During Sleep option in the system settings to
automatically enter do not disturb mode during yournormal
sleep hours (System Settings, page 43).
NOTE: You can add options to the controls menu
(Customizing the Controls Menu, page 29).
1Hold LIGHT.
2Select Do Not Disturb.
Intensity Minutes
To improve your health, organizations such as the World
Health Organization recommend at least 150 minutes per
week of moderate intensity activity, suchas brisk walking,
or 75 minutes per week of vigorous intensity activity, such
as running.
The device monitors your activity intensity and tracksyour
time spent participating in moderate to vigorousintensity
activities (heart rate data is required to quantify vigorous
intensity). You can work toward achieving your weekly
intensity minutes goal by participating in at least 10
consecutive minutes of moderate to vigorous intensity
activities. The device
Activity Tracking 13

14
Heart Rate Features
adds the amount of moderate activity minutes with the
amount of vigorous activity minutes. Your total vigorous
intensity minutes are doubled when added.
Earning Intensity Minutes
Your Forerunner device calculates intensity minutes by
comparing your heart rate data to your average resting heart
rate. If heart rate is turned off, the devicecalculates
moderate intensity minutes by analyzing your steps per
minute.
Start a timed activity for the most accurate
calculation of intensity minutes.
Exercise for at least 10 consecutive minutes at a
moderate or vigorous intensity level.
Wear your device all day and night for the most
accurate resting heart rate.
Garmin Move IQ Events
The Move IQ feature automatically detects activity patterns,
such as walking, running, biking, swimming, and elliptical
training, for at least 10 minutes. You can view the event
type and duration on your Garmin Connect timeline, but
they do not appear in your activities list, snapshots, or
newsfeed. For more detailand accuracy, you can record a
timed activity on your device.
Activity Tracking Settings
Hold , and select Settings > Activity Tracking.
Status: Turns off the activity tracking features.
Move Alert: Displays a message and the move bar on the
digital watch face and steps screen. The devicealso beeps
or vibrates if audible tones are turned on (System
Settings, page 43).
Goal Alerts: Allows you to turn on and off goal alerts,or
turn them off only during activities. Goal alertsappear
for your daily steps goal, daily floors climbed goal, and
weekly intensity minutes goal.
Move IQ: Allows you to turn on and off Move IQ events.
Pulse Ox Mode: Sets your device to record pulse oximeter
readings while you are inactive during theday or
continuously while you sleep.
Turning OffActivity Tracking
When you turn off activity tracking, your steps, floors
climbed, intensity minutes, sleep tracking, and Move IQ
events are not recorded.
1Hold .
2Select Settings > Activity Tracking > Status > Off.
Menstrual Cycle Tracking
Your menstrual cycle is an important part of your health.
You can learn more and set up this feature in the Health Stats
settings of the Garmin Connect app.
Menstrual cycle tracking and details
Physical and emotional symptoms
Period and fertility predictions
Health and nutrition information
NOTE: You can use the Garmin Connect app to addand
remove widgets.
Heart Rate Features
The Forerunner device has a wrist-based heart rate monitor
and is also compatible with chest heart rate monitors. You
can view heart rate data on the heartratewidget. If both wrist-
based heart rate and chest heart ratedataareavailable, your
device uses the chest heartrate data.
There are several heart rate-related features availablein the
default widget loop.
Your current heart rate in beats per minute (bpm).
The widget also displays a graph of yourheart rate for
the last four hours, highlighting your highest and
lowest heart rate.
Your current stress level. The device measuresyour
heart rate variability while you are inactiveto
estimate your stress level. A lower number indicates
a lower stress level.
Your current Body BatteryTM energy level. The
device calculates your current energy reserves based
on sleep, stress, and activity data. A highernumber
indicates ahigher energy reserve.
The current saturation of oxygen in your blood.
Knowing your oxygen saturation can help you
determine how your body is adapting toexercise
and stress.
NOTE: The pulse oximeter sensor is located onthe
back of the device.
Wrist-based Heart Rate
Wearing the Device
Wear the device above your wrist bone.
NOTE: The device should be snug but comfortable.For
more accurate heart rate readings, the device should not
move while running or exercising.
For pulse oximeter readings, you should remain
motionless.
NOTE: The optical sensor is located on the back ofthe
device.
 See Tips for Erratic Heart Rate Data, page 15 for
more information about wrist-based heart rate.
 See Tips for Erratic Pulse Oximeter Data, page 25