Garmin FORERUNNER 945 LTE User manual

FORERUNNER®945 LTE
Owner’s Manual

© 2019 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 written consent 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
www.garmin.com for current updates and supplemental information concerning the use of this product.
Garmin®, the Garmin logo, ANT+®, Approach®, Auto Lap®, Auto Pause®, Edge®, Forerunner®, inReach®, QuickFit®, VIRB®, Virtual Partner®, and Xero® are trademarks of Garmin Ltd. or its
subsidiaries, registered in the USA and other countries. Body Battery™, Connect IQ™, Firstbeat Analytics™, Garmin Connect™, Garmin Express™, Garmin Move IQ™, Garmin Pay™,
HRM-Pro™, HRM-Run™, HRM-Tri™, HRM-Swim™, Rally™, tempe™, TrueUp™, Varia™, and Vector™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be
used without the express permission of Garmin.
Android™ is a trademark of Google Inc. Apple®, iPhone®, iTunes®, and Mac® are trademarks of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH® word mark
and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of
The Cooper Institute. The Spotify® software is subject to third party licenses found here: https://developer.spotify.com/legal/third-party-licenses. Shimano® and Di2™ are trademarks of
Shimano, Inc. STRAVA and Strava™ are trademarks 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® is a registered trademark of Microsoft Corporation in the United States and 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 list of compatible products and apps.
M/N: A03949

Table of Contents
Introduction..................................... 1
Device Overview...................................... 1
GPS Status and Status Icons............. 2
Setting Up Your Watch........................... 2
Activities and Apps.......................... 3
Going for a Run....................................... 3
Starting an Activity..................................4
Tips for Recording Activities.............. 4
Stopping an Activity................................ 4
Creating a Custom Activity.................... 5
Indoor Activities...................................... 5
Going for a Virtual Run........................5
Calibrating the Treadmill Distance.... 5
Recording a Strength Training
Activity................................................. 6
Tips for Recording Strength
Training Activities........................... 6
Using an ANT+® Indoor Trainer.........7
Outdoor Activities................................... 7
Multisport............................................ 7
Triathlon Training............................ 7
Creating a Multisport Activity......... 8
Tips for Triathlon Training or Using
Multisport Activities........................ 8
Going for a Track Run......................... 8
Tips for Recording a Track Run...... 8
Swimming............................................ 9
Swimming in Open Water............... 9
Going for a Pool Swim.................... 9
Heart Rate While Swimming........... 9
Distance Recording......................... 9
Swim Terminology........................ 10
Stroke Types..................................10
Tips for Swimming Activities....... 10
Resting During Pool Swimming....10
Auto Rest....................................... 11
Training with the Drill Log............. 11
Skiing and Winter Sports.................. 11
Viewing Your Ski Runs.................. 11
Cross-Country Skiing Power
Data................................................ 11
Recording a Backcountry Skiing
Activity........................................... 12
Golfing............................................... 12
Playing Golf................................... 12
Hole Information........................... 13
Moving the Flag.............................13
Viewing Measured Shots.............. 13
Viewing Layup and Dogleg
Distances....................................... 14
Keeping Score............................... 14
Updating a Score........................... 14
Club Sensors................................. 14
Using the Golf Odometer.......... 14
Enabling Statistics Tracking..... 14
Playing Audio Prompts During Your
Activity................................................... 15
Training......................................... 15
Workouts............................................... 15
Following a Workout From Garmin
Connect............................................. 15
Starting a Workout............................ 16
Following a Daily Suggested
Workout............................................. 16
Turning Daily Suggested Workout
Prompts On and Off...................... 16
Following a Pool Swim Workout...... 16
Recording a Critical Swim Speed
Test................................................ 17
Editing Your Critical Swim Speed
Result............................................. 17
About the Training Calendar............ 17
Using Garmin Connect Training
Plans.............................................. 17
Interval Workouts.............................. 17
Customizing an Interval
Workout......................................... 18
Starting an Interval Workout.........18
Stopping an Interval Workout....... 18
Using Virtual Partner®......................... 19
Setting a Training Target......................19
Cancelling a Training Target............ 19
Racing a Previous Activity....................20
PacePro Training.................................. 20
Creating a PacePro Plan on Your
Watch.................................................20
Starting a PacePro Plan................... 21
Stopping a PacePro Plan..................21
Personal Records................................. 21
Viewing Your Personal Records.......22
Restoring a Personal Record........... 22
Table of Contents i

Clearing a Personal Record.............. 22
Clearing All Personal Records..........22
Segments.............................................. 22
Strava™ Segments............................ 22
Racing a Segment............................. 23
Viewing Segment Details................. 23
Using the Metronome........................... 23
Extended Display Mode........................ 23
Setting Up Your User Profile................ 24
Fitness Goals.................................... 24
About Heart Rate Zones................... 24
Setting Your Heart Rate Zones.....25
Letting the Device Set Your Heart
Rate Zones.................................... 25
Heart Rate Zone Calculations...... 26
Setting Your Cycling Power Zones.. 26
Pausing Your Training Status.............. 26
Resuming Your Paused Training
Status.................................................26
Activity Tracking............................ 27
Auto Goal...............................................27
Using the Move Alert............................ 27
Sleep Tracking...................................... 27
Using Automated Sleep Tracking.... 27
Using Do Not Disturb Mode..............28
Intensity Minutes.................................. 28
Earning Intensity Minutes................. 28
Garmin Move IQ™ Events..................... 28
Activity Tracking Settings.................... 28
Turning Off Activity Tracking........... 28
Hydration Tracking............................... 29
Using the Hydration Tracking
Widget................................................29
Menstrual Cycle Tracking.................... 29
Heart Rate Features....................... 29
Wrist-based Heart Rate........................ 30
Wearing the Device........................... 30
Tips for Erratic Heart Rate Data....... 30
Viewing the Heart Rate Widget........ 31
Broadcasting Heart Rate Data to
Garmin® Devices.............................. 31
Broadcasting Heart Rate Data During
an Activity.......................................... 31
Setting an Abnormal Heart Rate
Alert................................................... 32
Turning Off the Wrist-based Heart
Rate Monitor......................................32
Chest Heart Rate While Swimming..... 32
HRM-Pro Accessory............................. 32
Putting On the Heart Rate Monitor.. 33
Heart Rate Storage for Timed
Activities............................................ 33
Accessing Stored Heart Rate Data.. 33
Pool Swimming................................. 34
Caring for the Heart Rate Monitor... 34
Tips for Erratic Heart Rate Data....... 34
HRM-Swim Accessory.......................... 34
Sizing the Heart Rate Monitor.......... 34
Putting On the Heart Rate Monitor.. 35
Tips for Using the HRM-Swim
Accessory.......................................... 35
Data Storage..................................... 35
HRM-Tri Accessory............................... 35
Running Dynamics................................ 36
Training with Running Dynamics..... 37
Color Gauges and Running Dynamics
Data....................................................38
Ground Contact Time Balance
Data................................................ 38
Vertical Oscillation and Vertical
Ratio Data...................................... 39
Tips for Missing Running Dynamics
Data....................................................39
Performance Measurements............... 40
Turning Off Performance
Notifications...................................... 40
Detecting Performance
Measurements Automatically.......... 40
Syncing Activities and Performance
Measurements.................................. 40
About VO2 Max. Estimates.............. 41
Getting Your VO2 Max. Estimate for
Running.......................................... 41
Getting Your VO2 Max. Estimate for
Cycling........................................... 42
Heat and Altitude Performance
Acclimation....................................... 42
Viewing Your Predicted Race
Times................................................. 42
About Training Effect........................43
Performance Condition.................... 43
Viewing Your Performance
Condition....................................... 44
ii Table of Contents

Lactate Threshold............................. 44
Performing a Guided Test to
Determine Your Lactate
Threshold.......................................44
Getting Your FTP Estimate............... 45
Conducting an FTP Test............... 45
Training Status......................................46
Training Status Levels...................... 47
Tips for Getting Your Training
Status............................................. 47
Training Load.................................... 47
Training Load Focus..................... 48
Recovery Time.................................. 48
Viewing Your Recovery Time........48
Recovery Heart Rate..................... 48
Pulse Oximeter......................................49
Getting Pulse Oximeter Readings.... 49
Turning On Pulse Oximeter Sleep
Tracking............................................. 50
Turning On All-Day Acclimation
Mode.................................................. 50
Tips for Erratic Pulse Oximeter
Data....................................................50
Viewing Your Heart Rate Variability
Stress Score.......................................... 50
Using the Stress Level Widget............. 50
Body Battery.......................................... 51
Viewing the Body Battery Widget.....51
Tips for Improved Body Battery
Data....................................................51
Smart Features.............................. 52
Pairing Your Smartphone with Your
Device.................................................... 52
Tips for Existing Garmin Connect
Users.................................................. 52
Enabling Bluetooth Notifications..... 52
Viewing Notifications....................52
Playing Audio Prompts on Your
Smartphone During Your
Activity....................................... 53
Managing Notifications................ 53
Turning Off the Bluetooth
Smartphone Connection............... 53
Turning On and Off Smartphone
Connection Alerts......................... 53
Bluetooth Connected Features............ 54
Manually Syncing Data with Garmin
Connect............................................. 54
Locating a Lost Smartphone............ 54
LTE Connected Features...................... 54
Widgets................................................. 55
Viewing the Widgets......................... 56
About My Day................................ 56
Viewing the Controls Menu.............. 56
Customizing the Controls Menu...... 56
Viewing the Weather Widget............ 57
Opening the Music Controls.............57
Connect IQ Features............................. 57
Downloading Connect IQ Features
Using Your Computer....................... 57
Wi‑Fi Connected Features.................... 57
Connecting to a Wi‑Fi Network........ 57
Safety and Tracking Features......... 58
Adding Emergency Contacts............... 58
Requesting Assistance..................... 58
Incident Detection.................................59
Turning Incident Detection On and
Off...................................................... 59
Live Event Sharing................................ 59
Turning On Live Event Sharing......... 59
Spectator Messaging........................... 60
Blocking Spectator Messages......... 60
Starting a GroupTrack Session............ 60
Tips for GroupTrack Sessions......... 60
Music............................................. 61
Connecting to a Third-Party Provider.. 61
Spotify®................................................ 61
Downloading Audio Content from
Spotify................................................61
Downloading Personal Audio
Content.................................................. 62
Listening to Music................................ 62
Music Playback Controls..................63
Controlling Music Playback on a
Connected Smartphone....................63
Changing the Audio Mode................ 63
Connecting Bluetooth Headphones.... 64
Garmin Pay.................................... 64
Setting Up Your Garmin Pay Wallet..... 64
Table of Contents iii

Paying for a Purchase Using Your
Watch.................................................... 65
Adding a Card to Your Garmin Pay
Wallet..................................................... 65
Managing Your Garmin Pay Cards.. 65
Changing Your Garmin Pay
Passcode.............................................. 66
History........................................... 66
Using History.........................................66
Multisport History............................. 66
Viewing Your Time in Each Heart Rate
Zone................................................... 66
Viewing Data Totals............................. 67
Using the Odometer..............................67
Deleting History.................................... 67
Garmin Connect.................................... 68
Using Garmin Connect on Your
Computer........................................... 68
Data Management................................ 69
Deleting Files..................................... 69
Navigation......................................69
Courses................................................. 69
Creating a Course on Garmin
Connect............................................. 70
Sending a Course to Your
Device............................................ 70
Viewing Course Details................. 70
Following a Course on Your
Device................................................ 70
Creating a Round-Trip Course.......... 71
Saving Your Location........................... 71
Editing Your Saved Locations.......... 71
Projecting a Waypoint.......................... 71
Navigating to a Destination..................72
Navigating to a Point of Interest..........72
Points of Interest.............................. 72
Navigating with Sight 'N Go................. 72
Navigating to Your Starting Point During
an Activity..............................................73
Navigating to the Starting Point of Your
Last Saved Activity............................... 73
Marking and Starting Navigation to a
Man Overboard Location......................73
Stopping Navigation............................. 73
Map........................................................ 74
Viewing the Map............................... 74
Saving or Navigating to a Location on
the Map..............................................74
Navigating with the Around Me
Feature...............................................75
Panning and Zooming the Map........75
Map Settings..................................... 75
Altimeter and Barometer...................... 75
Compass............................................... 76
Navigation Settings.............................. 76
Customizing Map Features.............. 76
Setting Up a Heading Bug................ 76
Setting Navigation Alerts..................76
Wireless Sensors........................... 76
Pairing Your Wireless Sensors.............77
Foot Pod................................................ 77
Going for a Run Using a Foot Pod... 77
Foot Pod Calibration......................... 77
Improving Foot Pod Calibration... 77
Calibrating Your Foot Pod
Manually............................................ 78
Setting Foot Pod Speed and
Distance.............................................78
Using an Optional Bike Speed or
Cadence Sensor.................................... 78
Training with Power Meters................. 78
Using Electronic Shifters...................... 78
Situational Awareness..........................79
tempe.................................................... 79
Customizing Your Device............... 79
Customizing Your Activity List............. 79
Customizing the Widget Loop............. 79
Activities and App Settings.................. 80
Customizing the Data Screens.........81
Adding a Map to an Activity............. 81
Alerts................................................. 82
Setting an Alert.............................. 83
Activity Map Settings........................ 83
Routing Settings................................83
Auto Lap............................................ 84
Marking Laps by Distance............ 84
Customizing the Lap Alert
Message.................................... 84
Enabling Auto Pause........................ 84
Enabling Auto Climb......................... 85
3D Speed and Distance.................... 85
iv Table of Contents

Using Auto Scroll.............................. 85
Changing the GPS Setting................ 86
GPS and Other Satellite
Systems......................................... 86
UltraTrac........................................ 86
Power Save Timeout Settings.......... 86
Removing an Activity or App................ 86
GroupTrack Settings.............................86
Watch Face Settings.............................87
Customizing the Watch Face........... 87
Sensors Settings...................................87
Compass Settings............................ 87
Calibrating the Compass
Manually........................................ 87
Setting the North Reference......... 88
Altimeter Settings............................. 88
Calibrating the Barometric
Altimeter........................................ 88
Barometer Settings........................... 88
Calibrating the Barometer............ 88
Xero Laser Location Settings........... 89
Power Manager Settings...................... 89
Customizing the Battery Saver
Feature...............................................89
System Settings.................................... 90
Time Settings.................................... 90
Changing the Backlight Settings......91
Customizing the Hot Keys................ 91
Changing the Units of Measure....... 91
Clocks.................................................... 91
Setting an Alarm............................... 91
Deleting an Alarm............................. 91
Starting the Countdown Timer......... 92
Using the Stopwatch.........................92
Syncing the Time with GPS.............. 92
Setting the Time Manually............... 92
VIRB Remote......................................... 93
Controlling a VIRB Action Camera... 93
Controlling a VIRB Action Camera
During an Activity.............................. 93
Device Information......................... 94
Viewing Device Information................. 94
Viewing E-label Regulatory and
Compliance Information...................94
Charging the Device............................. 94
Tips for Charging the Device............ 94
Specifications....................................... 95
Forerunner Specifications................ 95
HRM-Pro Specifications................... 95
HRM-Swim Specifications and
HRM-Tri Specifications.....................96
Device Care........................................... 96
Cleaning the Device.......................... 96
Replacing the Heart Rate Monitor
Battery............................................... 97
Changing the Bands............................. 98
Troubleshooting...........................100
Product Updates................................. 100
Setting Up Garmin Express............ 100
Getting More Information.................. 100
Tips for Using LTE Connected
Features.............................................. 100
Activity Tracking................................. 100
My daily step count does not
appear..............................................100
My step count does not seem
accurate...........................................100
The step counts on my device and my
Garmin Connect account don't
match...............................................101
The floors climbed amount does not
seem accurate................................ 101
My intensity minutes are flashing..101
Acquiring Satellite Signals................. 101
Improving GPS Satellite Reception 101
Restarting the Device......................... 102
Resetting All Default Settings............ 102
Updating the Software Using the Garmin
Connect App....................................... 102
Updating the Software Using Garmin
Express................................................ 102
My Device is in the Wrong Language 102
Is my smartphone compatible with my
device?................................................ 103
My phone will not connect to the
device.................................................. 103
Maximizing Battery Life..................... 103
The temperature reading is not
accurate.............................................. 103
How can I manually pair ANT+
sensors?.............................................. 104
Can I use my Bluetooth sensor with my
watch?................................................. 104
Table of Contents v

My music cuts out or my headphones do
not stay connected............................. 104
Appendix......................................105
Data Fields.......................................... 105
VO2 Max. Standard Ratings............... 112
FTP Ratings.........................................112
Wheel Size and Circumference..........113
Symbol Definitions............................. 114
Index............................................115
vi Table of Contents

Introduction
WARNING
See the Important Safety and Product Information guide in the product box for product warnings and other
important information.
Always consult your physician before you begin or modify any exercise program.
Device Overview
LIGHT
Select to turn the device on.
Select to turn the backlight on and off.
Hold to view the controls menu.
START
STOP
Select to start and stop the activity timer.
Select to choose an option or to acknowledge a message.
BACK Select to return to the previous screen.
Select to record a lap, rest, or transition during an activity.
DOWN Select to scroll through the widgets, data screens, options, and settings.
Hold to open the music controls (Music, page 61).
UP
Select to scroll through the widgets, data screens, options, and settings.
Hold to view the menu.
Hold to manually change sports during an activity.
Introduction 1

GPS Status and Status Icons
For outdoor activities, the status ring turns green when GPS is ready. A flashing icon means the device is
searching for a signal. A solid icon means the signal was found or the sensor is connected.
GPS GPS status
Battery status
Smartphone connection status
Wi‑Fi® technology status
LTE 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 smartphone using the Garmin Connect™ app (Pairing Your Smartphone
with Your Device, page 52).
• Set up the LTE Subscription for your Forerunner device (LTE Connected Features, page 54).
• Set up safety features (Safety and Tracking Features, page 58).
• Set up music (Music, page 61).
• Set up Wi‑Fi networks (Connecting to a Wi‑Fi Network, page 57).
• Set up your Garmin Pay™ wallet (Setting Up Your Garmin Pay Wallet, page 64).
2 Introduction

Activities and Apps
Your device can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the
device displays and records sensor data. You can save activities and share them with the Garmin Connect
community.
You can also add Connect IQ™ activities and apps to your device using the Connect IQ app (Connect IQ Features,
page 57).
For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.
Going for a Run
The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to
charge the device before starting the activity (Charging the Device, page 94).
1Select START, and select an activity.
2Go outside, and wait while the device locates satellites.
3Select START to start the activity timer.
4Go for a run.
5After you complete your run, select STOP to stop the activity timer.
6Select an option:
• Select Resume to restart the activity timer.
• Select Save to save the run and reset the activity timer. You can select the run to view a summary.
• Select Resume Later to suspend the run and continue recording later.
• Select Lap to mark a lap.
• Select Discard > Yes to delete the run.
Activities and Apps 3

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 77).
1From the watch face, select START.
2Select an activity.
NOTE: Activities set as favorites appear first in the list (Customizing Your Activity List, page 79).
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 to an 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), and connects to
your wireless sensors (if required).
6If you are using LTE technology and not bringing your phone, go outside and wait until appears (Tips for
Using LTE Connected Features, page 100).
7Select 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 94).
• Select to record laps, start a new pose, rest during a pool swim, transition to the next sport, or advance
to the next workout step.
• Select 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 later time, 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 Back to 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 >
Route.
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 rate two
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 saves it automatically after 30 minutes.
4 Activities and Apps

Creating a Custom Activity
1From the watch face, select START > Add.
2Select an option:
• Select Copy Activity to create your custom activity starting from one of your saved activities.
• Select Other to create a new custom activity.
3If necessary, select an activity type.
4Select a name or enter a custom name.
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 a stationary
bike or indoor trainer. GPS is turned off for indoor activities (Activities and App Settings, page 80).
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 or walks using GPS.
TIP: Holding the handrails of the treadmill reduces accuracy. You can use an optional foot pod to record pace,
distance, and cadence.
When cycling with GPS turned off, speed and distance data 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 compatible third-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 stop the activity timer.
Calibrating the Treadmill Distance
To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run
at least 1.5 km (1 mi.) on a treadmill. If you use different treadmills, you can manually update the calibration
each time you change treadmills.
1Start a treadmill activity (Starting an Activity, page 4), 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.
Activities and Apps 5

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 is on.
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 new one.
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 your next 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 stop your sets.
• Save and send your strength training activity to your Garmin Connect account.
You can use the tools in your Garmin Connect account to view and edit activity details.
6 Activities and Apps

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 77).
You can use your device with an indoor trainer to simulate resistance while following a course, ride, or workout.
While using an indoor trainer, GPS is turned off automatically.
1From the watch face, press START.
2Select Bike Indoor.
3Hold .
4Select Smart Trainer Options.
5Select an option:
• Select Free Ride to go for a ride.
• Select Follow Course to follow a saved course (Courses, page 69).
• Select Follow Workout to follow a saved workout (Workouts, page 15).
• 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.
6Press START to start the activity timer.
The trainer increases or decreases resistance based on the elevation information in the course or ride.
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 5).
Multisport
Triathletes, duathletes, and other multisport competitors can take advantage of the multisport activities, such
as Triathlon or Swimrun. During a multisport activity, you can transition between activities and continue to view
your total time. For example, you can switch from biking to running and view your total time 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 standard
triathlon.
Triathlon Training
When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment,
to time each segment, and to save the activity.
1Select 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 for the triathlon activity settings.
4After you complete your activity, select STOP > Save.
Activities and Apps 7

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, 400 m track.
You can use the track run activity to record your outdoor track data, including distance in meters and lap 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 activity timer.
10 Select START.
11 Run around the track.
After you run 3 laps, your device records the track dimensions and calibrates your track distance.
12 After you complete your run, select STOP > Save.
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, run for a minimum of 3 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 in a lane other than lane 1, set the lane number in the activity settings.
8 Activities and Apps

Swimming
NOTICE
The device is intended for surface swimming. Scuba diving with the device may damage the product and will
void the warranty.
NOTE: The device is compatible with the HRM-Pro™ accessory and the HRM-Swim™ accessory (Chest Heart Rate
While Swimming, page 32).
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 (Customizing the Data Screens, page 81).
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 intervals and lengths.
5Select UP or DOWN to view additional data pages (optional).
6When resting, select to pause the activity timer.
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 the HRM-
Pro, HRM-Swim, and HRM-Tri™ accessories. If both wrist-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 distance by completed pool lengths. The pool size must be
correct to display accurate distance (Going for a Pool Swim, page 9).
TIP: For accurate results, swim the entire length, and use one stroke 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 timer or use the drill logging feature (Training with the Drill
Log, page 11).
Activities and Apps 9

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 for one pool length and the number of strokes for that length.
For example, 30 seconds plus 15 strokes equals a swolf score of 45. For open water swimming, swolf is
calculated over 25 meters. Swolf is a measurement of swimming efficiency and, 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 81).
Free Freestyle
Back Backstroke
Breast Breaststroke
Fly Butterfly
Mixed More than one stroke type in an interval
Drill Used with drill logging (Training with the Drill Log, page 11)
Tips for Swimming Activities
• Before starting a pool swimming activity, follow the on-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 to change the size.
• Select to record a rest during pool swimming.
The device automatically records swim intervals and 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 completed
interval.
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.
10 Activities and Apps

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 rest for 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 App Settings, page 80).
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 can select 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 manually record
kick sets, one-arm swimming, or any type of swimming that is not one of the four major strokes.
1During your pool swim activity, select UP or DOWN to view the drill log screen.
2Select 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 79).
You can customize the data screens for each activity (Customizing the Data Screens, page 81).
Viewing Your Ski Runs
Your device records the details of each downhill skiing or 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 you stop moving downhill and when you are on a chairlift.
The timer remains paused during the chairlift ride. You can start moving downhill to restart the timer. You can
view 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.
Cross-Country Skiing Power Data
You can use your compatible Forerunner device paired with the HRM-Pro accessory to provide real-time
feedback about your cross-country skiing performance.
NOTE: The HRM-Pro accessory must be paired to the Forerunner device using ANT® technology. If your
Forerunner device was packaged with the HRM-Pro accessory, the devices are already paired.
Power is the force you generate while skiing. The power output is measured in watts. Factors that affect power
include your speed, elevation changes, wind, and snow conditions. You can use power output to measure and
improve your skiing performance.
NOTE: Skiing power values are generally lower than cycling power values. This is normal and occurs because
humans are less efficient at skiing than they are at cycling. It is common for ski power values to be 30 to 40
percent lower than cycling power values at the same training intensity.
Activities and Apps 11

Recording a Backcountry Skiing Activity
The backcountry skiing activity lets you manually switch between climbing and descending tracking modes so
you can accurately track your statistics.
1From the watch face, press START.
2Select Backcountry Ski.
3Select an option:
• If you are starting your activity on a climb, select Climbing.
• If you are starting your activity moving downhill, select Descending.
4Press START to start the activity timer.
5Press to switch between climbing and descending tracking modes.
6After your activity is finished, press START to stop the timer.
7Select Save.
Golfing
Playing Golf
Before you play golf, you should charge the device (Charging the Device, page 94).
1From the watch face, select START > Golf.
2Go outside, and wait while the device locates satellites.
3Select a course from the list of available courses.
4If necessary, set your driver distance.
5Select Yes to keep score.
6Select UP or DOWN to scroll through the holes.
The device automatically transitions when you move to the next hole.
7After you complete your activity, select START > End Round > Yes.
12 Activities and Apps