Garmin Iph-a3095 User manual

DESCENT™ MK1

Owner’s Manual

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+®, Auto Lap®, Auto Pause®, Edge®, TracBack®, VIRB®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other

countries. Connect IQ™, Descent™, Garmin Connect™, Garmin Express™, Garmin Move IQ™, HRM-Run™, HRM-Tri™, QuickFit™, tempe™, TruSwing™, Varia™, Varia Vision™, and Vector™ are

trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

American Heart Association® is a registered trademark of American Heart Association, Inc. Android™ is a trademark of Google Inc. Apple® 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. Di2™ is a trademark of Shimano, Inc. Shimano® is a registered trademark of Shimano, Inc. STRAVA and Strava™ are trademarks of

Strava, Inc. Advanced heartbeat analytics by Firstbeat. Training Stress Score™ (TSS), Intensity Factor™ (IF), and Normalized Power™ (NP) 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. 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.

Table of Contents

Introduction.....................................................................1

Device Overview......................................................................... 1

Viewing the Controls Menu.................................................... 1

Viewing Widgets.................................................................... 1

Charging the Device................................................................... 1

Pairing Your Smartphone with Your Device............................... 1

Product Updates......................................................................... 2

Setting Up Garmin Express................................................... 2

Diving.............................................................................. 2

Dive Warnings............................................................................ 2

Dive Modes................................................................................. 2

Dive Setup.................................................................................. 2

Starting a Dive............................................................................ 2

Viewing the Depth Screen..................................................... 3

Viewing the Dive Heart Rate Screen..................................... 3

Navigating with the Dive Compass........................................ 3

Using the Dive Stopwatch...................................................... 3

Diving with the Map................................................................3

Viewing the Surface Interval Widget........................................... 3

Viewing the Dive Log Widget...................................................... 3

Dive Planning..............................................................................4

Calculating NDL Time............................................................ 4

Creating a Decompression Plan............................................ 4

Viewing and Applying a Decompression Plan....................... 4

Editing a Decompression Plan............................................... 4

Deleting a Decompression Plan.............................................4

No-Fly Time................................................................................ 4

Tips for Wearing with an Exposure Suit......................................4

Activities......................................................................... 4

Starting an Activity...................................................................... 4

Tips for Recording Activities.................................................. 5

Stopping an Activity.................................................................... 5

Creating a Custom Activity......................................................... 5

Indoor Activities.......................................................................... 5

Outdoor Activities........................................................................5

Viewing Your Ski Runs.......................................................... 5

Using the Metronome.............................................................5

Jumpmaster........................................................................... 5

Multisport.................................................................................... 6

Creating a Multisport Activity................................................. 6

Tips for Triathlon Training or Using Multisport Activities........ 6

Swimming................................................................................... 6

Swim Terminology................................................................. 6

Stroke Types.......................................................................... 6

Tips for Swimming Activities.................................................. 6

Resting During Pool Swimming............................................. 6

Training with the Drill Log...................................................... 6

Golfing........................................................................................ 6

Playing Golf............................................................................6

Hole Information.....................................................................6

Moving the Flag..................................................................... 7

Viewing Hazards.................................................................... 7

Measuring a Shot................................................................... 7

Viewing Layup and Dogleg Distances................................... 7

Keeping Score....................................................................... 7

Updating a Score................................................................... 7

TruSwing™............................................................................ 7

Using the Golf Odometer....................................................... 7

Tracking Statistics.................................................................. 7

Heart Rate Features....................................................... 7

Wrist-based Heart Rate.............................................................. 7

Wearing the Device and Heart Rate...................................... 7

Tips for Erratic Heart Rate Data.............................................8

Viewing the Heart Rate Widget.............................................. 8

Broadcasting Heart Rate Data to Garmin Devices................ 8

Turning Off the Wrist Heart Rate Monitor.............................. 8

Putting On the Heart Rate Monitor............................................. 8

Tips for Erratic Heart Rate Data.............................................8

Caring for the Heart Rate Monitor.......................................... 8

Running Dynamics......................................................................9

Training with Running Dynamics........................................... 9

Color Gauges and Running Dynamics Data.......................... 9

Ground Contact Time Balance Data................................. 9

Vertical Oscillation and Vertical Ratio Data.....................10

Tips for Missing Running Dynamics Data............................ 10

Performance Measurements.................................................... 10

Turning Off Performance Notifications................................. 10

Automatically Detecting Performance Measurements......... 10

Training Status..................................................................... 10

Tips for Getting Your Training Status.............................. 11

About VO2 Max. Estimates.................................................. 11

Getting Your VO2 Max. Estimate for Running................ 11

Getting Your VO2 Max. Estimate for Cycling.................. 11

Recovery Time..................................................................... 11

Viewing Your Recovery Time.......................................... 11

Recovery Heart Rate........................................................... 12

Training Load....................................................................... 12

Viewing Your Predicted Race Times................................... 12

About Training Effect........................................................... 12

Heart Rate Variability and Stress Level............................... 12

Viewing Your Heart Rate Variability and Stress Level.... 12

Performance Condition........................................................ 12

Viewing Your Performance Condition............................. 13

Lactate Threshold................................................................ 13

Performing a Guided Test to Determine Your Lactate

Threshold........................................................................ 13

Getting Your FTP Estimate.................................................. 13

Conducting an FTP Test................................................. 13

Training......................................................................... 13

Setting Up Your User Profile.....................................................13

Fitness Goals....................................................................... 13

About Heart Rate Zones...................................................... 14

Setting Your Heart Rate Zones....................................... 14

Letting the Device Set Your Heart Rate Zones............... 14

Heart Rate Zone Calculations......................................... 14

About Lifetime Athletes........................................................ 14

Setting Your Power Zones................................................... 14

Activity Tracking........................................................................14

Auto Goal............................................................................. 15

Using the Move Alert............................................................15

Sleep Tracking..................................................................... 15

Using Automated Sleep Tracking....................................15

Using Do Not Disturb Mode............................................ 15

Intensity Minutes.................................................................. 15

Earning Intensity Minutes................................................ 15

Garmin Move IQ™ Events................................................... 15

Activity Tracking Settings..................................................... 15

Turning Off Activity Tracking........................................... 15

Workouts...................................................................................15

Following a Workout From the Web.....................................15

Starting a Workout............................................................... 15

About the Training Calendar................................................ 16

Using Garmin Connect Training Plans............................ 16

Interval Workouts...................................................................... 16

Creating an Interval Workout............................................... 16

Starting an Interval Workout................................................ 16

Stopping an Interval Workout...............................................16

Segments..................................................................................16

Strava™ Segments.............................................................. 16

Table of Contents i

Viewing Segment Details..................................................... 16

Racing a Segment............................................................... 16

Using Virtual Partner®.............................................................. 17

Setting a Training Target.......................................................... 17

Cancelling a Training Target................................................ 17

Racing a Previous Activity........................................................ 17

Personal Records..................................................................... 17

Viewing Your Personal Records.......................................... 17

Restoring a Personal Record............................................... 17

Clearing a Personal Record................................................. 17

Clearing All Personal Records............................................. 17

Clock.............................................................................. 17

Setting an Alarm....................................................................... 17

Starting the Countdown Timer.................................................. 18

Using the Stopwatch................................................................. 18

Setting Sunrise and Sunset Alerts............................................ 18

Syncing the Time with GPS...................................................... 18

Navigation..................................................................... 18

Saving Your Location............................................................... 18

Editing Your Saved Locations.............................................. 18

Deleting All Saved Locations............................................... 18

Projecting a Waypoint............................................................... 18

Navigating to a Destination....................................................... 18

Navigating to a Point of Interest............................................... 18

Points of Interest.................................................................. 18

Creating and Following a Course on Your Device.................... 19

Creating a Round-Trip Course..................................................19

Marking and Starting Navigation to a Man Overboard

Location.................................................................................... 19

Navigating with Sight 'N Go...................................................... 19

Navigating to Your Starting Point During an Activity................ 19

Navigating to the Starting Point of Your Last Saved Activity.... 19

Stopping Navigation................................................................. 19

Map........................................................................................... 19

Viewing the Map.................................................................. 19

Saving or Navigating to a Location on the Map................... 19

Navigating with the Around Me Feature.............................. 20

Compass...................................................................................20

Altimeter and Barometer........................................................... 20

History........................................................................... 20

Using History............................................................................ 20

Multisport History................................................................. 20

Viewing Your Time in Each Heart Rate Zone...................... 20

Viewing Data Totals.................................................................. 20

Using the Odometer..................................................................20

Deleting History........................................................................ 20

Connected Features..................................................... 21

Enabling Bluetooth Notifications............................................... 21

Viewing Notifications............................................................ 21

Managing Notifications.........................................................21

Turning Off the Bluetooth Smartphone Connection............. 21

Turning On and Off Smartphone Connection Alerts............ 21

Locating a Lost Mobile Device.................................................. 21

Garmin Connect........................................................................21

Updating the Software Using Garmin Connect Mobile........ 22

Updating the Software Using Garmin Express.................... 22

Using Garmin Connect on Your Computer..................... 22

Manually Syncing Data with Garmin Connect Mobile.......... 22

Starting a GroupTrack Session.................................................22

Tips for GroupTrack Sessions............................................. 22

Wi‑Fi® Connected Features..................................................... 22

Setting Up Wi‑Fi Connectivity.............................................. 22

Connect IQ Features.................................................... 23

Downloading Connect IQ Features.......................................... 23

Downloading Connect IQ Features Using Your Computer....... 23

Customizing Your Device............................................ 23

Widgets..................................................................................... 23

Customizing the Widget Loop.............................................. 23

VIRB Remote....................................................................... 23

Controlling a VIRB Action Camera.................................. 23

Controlling a VIRB Action Camera During an Activity..... 24

Activities and App Settings....................................................... 24

Customizing the Data Screens............................................ 24

Adding a Map to an Activity................................................. 24

Alerts.................................................................................... 24

Setting an Alert................................................................25

Activity Map Settings............................................................25

Routing Settings...................................................................25

Auto Lap...............................................................................25

Marking Laps by Distance............................................... 25

Enabling Auto Pause®......................................................... 26

Enabling Auto Climb............................................................ 26

3D Speed and Distance....................................................... 26

Turning On and Off the Lap Key.......................................... 26

Using Auto Scroll................................................................. 26

UltraTrac.............................................................................. 26

Power Save Timeout Settings..............................................26

Removing an Activity or App.....................................................26

Changing the Order of an Activity in the Apps List................... 26

Watch Face Settings.................................................................26

Customizing the Watch Face............................................... 27

Sensors Settings.......................................................................27

Compass Settings................................................................ 27

Calibrating the Compass Manually................................. 27

Setting the North Reference............................................27

Altimeter Settings................................................................. 27

Calibrating the Barometric Altimeter............................... 27

Barometer Settings.............................................................. 27

Map Settings............................................................................. 27

Marine Map Settings............................................................ 28

Showing and Hiding Map Data............................................ 28

GroupTrack Settings................................................................. 28

Navigation Settings................................................................... 28

Customizing Map Features.................................................. 28

Setting Up a Heading Bug................................................... 28

Setting Navigation Alerts......................................................28

System Settings........................................................................ 28

Time Settings....................................................................... 28

Changing the Backlight Settings.......................................... 28

Customizing the Controls Menu........................................... 29

Customizing the Hot Keys....................................................29

Changing the Units of Measure........................................... 29

Viewing Device Information...................................................... 29

Viewing Regulatory and Compliance Information................ 29

ANT+ Sensors............................................................... 29

Pairing ANT+ Sensors.............................................................. 29

Using an Optional Bike Speed or Cadence Sensor.................. 29

Training with Power Meters...................................................... 29

Using Electronic Shifters...........................................................29

Situational Awareness.............................................................. 30

Foot Pod................................................................................... 30

Improving Foot Pod Calibration........................................... 30

Calibrating Your Foot Pod Manually.................................... 30

Setting Foot Pod Speed and Distance................................. 30

tempe........................................................................................ 30

Device Information....................................................... 30

Descent Mk1 Specifications......................................................30

Battery Information...............................................................30

Data Management.................................................................... 30

ii Table of Contents

Disconnecting the USB Cable..............................................30

Deleting Files....................................................................... 30

Device Maintenance..................................................... 31

Device Care.............................................................................. 31

Cleaning the Device............................................................. 31

Changing the QuickFit™ Bands............................................... 31

Extra Long Diving Band............................................................ 31

Metal Watch Band Adjustment................................................. 31

Troubleshooting........................................................... 31

My device is in the wrong language......................................... 31

Is my smartphone compatible with my device?........................ 31

My phone will not connect to the device................................... 31

Can I use my Bluetooth sensor with my watch?....................... 31

Resetting Your Device.............................................................. 31

Restoring All Default Settings................................................... 31

Acquiring Satellite Signals........................................................ 32

Improving GPS Satellite Reception......................................32

The temperature reading is not accurate.................................. 32

Maximizing the Battery Life.......................................................32

Activity Tracking........................................................................32

My daily step count does not appear................................... 32

My step count does not seem accurate............................... 32

The step counts on my device and my Garmin Connect

account don't match............................................................. 32

The floors climbed amount does not seem accurate........... 32

My intensity minutes are flashing......................................... 32

Getting More Information.......................................................... 32

Appendix....................................................................... 33

Data Fields................................................................................33

VO2 Max. Standard Ratings..................................................... 36

FTP Ratings.............................................................................. 36

Wheel Size and Circumference................................................ 36

BSD 3-Clause License..............................................................37

Symbol Definitions.................................................................... 37

Index.............................................................................. 38

Table of Contents iii

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 backlight on and off.

Hold to view the controls menu.

Hold to turn the device on.

NOTE: While diving, hold functions are disabled.

ÁSelect to view the activity list and start or stop an activity.

Select to choose an option in a menu.

Select for the dive compass, stopwatch, or gas switching

during a dive.

BACK

Select to return to the previous screen.

Select to record a lap, rest, or transition during a multisport

activity.

NOTE: While diving, key presses are disabled.

DOWN

Select to scroll through the widget loop and menus.

Select to scroll through the data screens during a dive.

Hold to view the watch face from any screen.

Select to scroll through the widget loop and menus.

Hold to view the menu.

NOTE: While diving, key presses are disabled.

ÅDouble tap the device to scroll through the data screens during

a dive.

Viewing the Controls Menu

The controls menu contains options, such as turning on do not

disturb mode, locking the keys, and turning the device off.

NOTE: You can add, reorder, and remove the options in the

controls menu (Customizing the Controls Menu, page 29).

1From any screen, hold LIGHT.

2Select UP or DOWN to scroll through the options.

Viewing Widgets

Your device comes preloaded with several widgets, and more

are available when you pair your device with a smartphone.

• Select UP or DOWN.

The device scrolls through the widget loop.

• Select to view additional options and functions for a

widget.

• From any screen, hold DOWN to return to the watch face.

• If you are recording an activity, select BACK to return to the

activity data pages.

Charging the Device

NOTICE

To prevent corrosion, thoroughly clean and dry the contacts and

the surrounding area before charging or connecting to a

computer. Refer to the cleaning instructions in the appendix.

The device is powered by a built-in lithium-ion battery that you

can charge using a standard wall outlet or a USB port on your

computer.

1Plug the USB end of the cable into an AC adapter or a

computer USB port.

2If necessary, plug the AC adapter into a standard wall outlet.

3Pinch the sides of the charging cradle À to open the arms on

the cradle.

4With the contacts aligned, place the device into the cradle Á

and release the arms to hold the device in place.

When you connect the device to a power source, the device

turns on, and the battery charge level appears on the screen.

5Charge the device completely.

Pairing Your Smartphone with Your Device

To use the connected features of the Descent device, it must be

paired directly through the Garmin Connect™ Mobile app,

instead of from the Bluetooth® settings on your smartphone.

1From the app store on your smartphone, install and open the

Garmin Connect Mobile app.

2Bring your smartphone within 10 m (33 ft.) of your device.

3Hold LIGHT to turn on the device.

The first time you turn on the device, it is in pairing mode.

TIP: You can hold LIGHT and select to manually enter

pairing mode.

4Select an option to add your device to your Garmin Connect

account:

• If this is the first time you are pairing a device with the

Garmin Connect Mobile app, follow the on-screen

instructions.

• If you already paired another device with the Garmin

Connect Mobile app, from the settings menu, select

Garmin Devices > Add Device, and follow the on-screen

instructions.

Introduction 1

Product Updates

On your computer, install Garmin Express™ (www.garmin.com

/express). On your smartphone, install the Garmin Connect

Mobile app.

This provides easy access to these services for Garmin®

devices:

• Software updates

• Data uploads to Garmin Connect

• Product registration

Setting Up Garmin Express

1Connect the device to your computer using a USB cable.

2Go to www.garmin.com/express.

3Follow the on-screen instructions.

Diving

Dive Warnings

WARNING

• The diving features of this device are for use by certified

divers only. This device should not be used as a sole dive

computer. Failure to input the appropriate dive-related

information into the device can lead to serious personal injury

or death.

• Make sure that you fully understand the use, displays, and

limitations of your device. If you have questions about this

manual or the device, always resolve any discrepancies or

confusion before diving with the device. Always remember

that you are responsible for your own safety.

• There is always a risk of decompression sickness (DCS) for

any dive profile even if you follow the dive plan provided by

the dive tables or a diving device. No procedure, diving

device, or dive table will eliminate the possibility of DCS or

oxygen toxicity. An individual's physiological make up can

vary from day to day. This device cannot account for these

variations. You are strongly advised to remain well within the

limits provided by this device to minimize the risk of DCS.

You should consult a physician regarding your fitness before

diving.

• Do not dive with a gas if you have not personally verified its

contents and input the analyzed value to the device. Failure

to verify tank contents and input the appropriate gas values

to the device will result in incorrect dive planning information

and could result in serious injury or death.

• Diving with more than one gas mixture presents a much

greater risk than diving with a single gas mixture. Mistakes

related to the use of multiple gas mixtures may lead to

serious injury or death.

• Always ensure a safe ascent. A rapid ascent increases the

risk of DCS.

• Disabling the deco lockout feature on the device can result in

an increased risk of DCS, which can result in personal injury

or death. Disable this feature at your own risk.

• Violating a required decompression stop may result in

serious injury or death. Never ascend above the displayed

decompression stop depth.

• Always perform a safety stop between 3 and 5 meters for 3

minutes, even if no decompression stop is required.

Dive Modes

The Descent Mk1 device supports five dive modes. Each dive

mode has four phases: dive pre-check, surface display, in-dive,

and post-dive.

Single-Gas: Allows you to dive with a single gas blend.

Multi-Gas: Allows you to configure multiple gas blends and

switch gases during your dive. This mode supports one

bottom gas, and up to five additional gases for

decompression or backup.

NOTE: Backup gases are not used in no-decompression limit

(NDL) and time to surface (TTS) decompression calculations

until you activate them during a dive.

Gauge: Allows you to dive with basic bottom timer features.

NOTE: After diving in gauge mode, the device can only be

used in gauge or apnea mode for 24 hours.

Apnea: Allows you to free dive with apnea-specific dive data.

This mode has a higher data refresh rate.

Apnea Hunt: Similar to the Apnea dive mode, but tuned

specifically for spearfishers. Start and stop tones are

disabled.

Dive Setup

You can customize the dive settings based on your needs. Not

all settings are applicable for all dive modes. You can also edit

the settings before you start a dive.

Hold UP, and select Dive Setup.

Gases: Sets the gas blends.

Conservatism: Sets the level of conservatism for

decompression calculations. Higher conservatism provides a

shorter bottom time and a longer ascent time. The Custom

option allows you to set a custom gradient factor.

Water Type: Allows you to select the water type.

PO2: Sets the maximum partial pressure of oxygen in bars.

Alerts: Allows you to set alerts for depth and time. You can

enable different alerts for different dive modes.

Apnea Surf. Alert: Allows you to set alerts for apnea surface

intervals.

Safety Stop: Allows you to set the safety stop duration.

End Dive Delay: Allows you to set the length of time before the

device ends and saves a dive after surfacing.

Backlight: Allows you to adjust the backlight settings for dive

activities.

Heart Rate: Allows you to enable the wrist heart rate monitor or

a chest heart rate monitor for dives.

NOTE: You can only view wrist heart rate monitor data during

a dive. You can view chest heart rate monitor data on your

Garmin Connect account after you complete the dive.

Double Tap to Scroll: Allows you to double tap the device to

scroll through the dive data screens.

Deco Lockout: Disables the decompression lockout feature,

which prevents too many decompression dives in a short

time period.

Starting a Dive

1From the watch face, select .

2Select a dive mode (Dive Modes, page 2).

3If necessary, select DOWN to edit the dive settings, such as

the gases, water type, and alerts (Dive Setup, page 2).

4Select .

5Descend to start your dive.

The activity timer starts automatically when you reach a

depth of 1.2 m (4 ft.).

NOTE: If you start a dive without selecting a dive mode, the

device uses the most recently used dive mode.

6Select DOWN to scroll through the data screens and dive

compass.

TIP: You can also double tap the device to scroll through the

screens.

2 Diving

When you return to the surface, the device automatically ends

and saves the dive.

Viewing the Depth Screen

1During a gas dive, scroll to the depth screen.

ÀYour nitrogen (N2) tissue load level.

Green - 0 to 79% tissue load.

Orange - 80 to 99% tissue load.

Red - 100% tissue load.

ÁYour rate of descent or ascent.

Green - Good. Ascent is less than 7.9 m (26 ft.) per min.

Orange - Moderately high. Ascent is between 7.9 and 10.1 m

(26 and 33 ft.) per min.

Red - Too high. Ascent is greater than 10.1 m (33 ft.) per

min.

ÂYour partial pressure of oxygen (PO2) level.

2When you start your ascent, scroll to the depth screen (if

necessary).

ÃThe safety stop ceiling depth.

ÄThe safety stop time remaining.

Viewing the Dive Heart Rate Screen

During a gas or gauge dive, scroll to the heart rate screen.

ÀYour current heart rate zone (About Heart Rate Zones,

page 14).

NOTE: You can only view wrist heart rate monitor data during a

dive.

Gray - Zone 1.

Blue - Zone 2.

Green - Zone 3.

Orange - Zone 4.

Red - Zone 5.

ÁYour central nervous system (CNS) oxygen toxicity level during

a gas dive.

Green - 0 to 79% CNS oxygen toxicity.

Orange - 80 to 99% CNS oxygen toxicity.

Red - 100% CNS oxygen toxicity.

Navigating with the Dive Compass

1During a dive, scroll to the dive compass.

The compass indicates your directional heading À.

2Select to set the heading.

The compass indicates deviations Á from the set heading Â.

3Select , and select an option:

• To reset the heading, select Reset Heading.

• To change the heading to the reciprocal heading, select

Set to Recip.. The compass indicates the reciprocal

heading with a red mark.

• To set to a 90-degree heading left or right, select Set to

90L or Set to 90R.

• To clear the heading, select Clear Heading.

Using the Dive Stopwatch

1Start a Gauge dive.

2Scroll to the stopwatch screen.

3If necessary, select > Reset Avg. Depth to set the

average depth to your current depth.

4Select > Start Stopwatch.

5Select an option:

• To stop using the timer, select > Stop Stopwatch.

• To restart the timer, select > Reset Stopwatch.

Diving with the Map

You can view the map during apnea surface intervals.

1During an apnea dive activity, scroll to the map.

2Select , and select an option:

• To pan or zoom the map, select Pan/Zoom.

TIP: You can select to toggle between panning up and

down, panning left and right, or zooming. You can hold

to select the point indicated by the crosshairs.

• To mark your location, select Save Location.

TIP: You can select DOWN to change the icon.

Viewing the Surface Interval Widget

The widget displays your surface interval time, tissue load, and

central nervous system (CNS) oxygen toxicity percentage.

1From the watch face, select UP.

2Select to view tissue details and oxygen tolerance units

(OTU).

Viewing the Dive Log Widget

The widget displays a brief summary of your last recorded dive.

1From the surface interval widget, select UP.

2Select to view more information about a dive.

Diving 3

3Select a dive.

4Select an option:

• To view additional information about the activity, select

Details.

• To view additional information about one of multiple dives

in the activity, select Dives, and select a dive.

• To view the activity on a map, select Map.

• To view the depth profile of the activity, select Depth

Profile.

• To view the temperature profile of the activity, select

Temperature Profile.

Dive Planning

You can plan for future dives using your device. The device can

calculate no-decompression limit (NDL) times or create

decompression plans that you can save and use for a dive.

Calculating NDL Time

You can calculate the NDL time or maximum depth for a future

dive. These calculations are not saved or applied to your next

dive.

1Select > Plan Dive > Compute NDL.

2Enter the oxygen percentage.

3Select an option:

• To calculate the NDL time, select Enter Depth, and enter

the planned depth for your dive.

• To calculate the maximum depth, select Enter Time, and

enter your planned dive time.

The NDL countdown clock, depth, and maximum operating

depth (MOD) appear.

4Select DOWN.

5Select an option:

• To exit, select Done.

• To add intervals to your dive, select Add Repeat Dive,

and follow the on-screen instructions.

Creating a Decompression Plan

You can create decompression plans and save them for future

dives.

1Select > Plan Dive > Deco Plans > Add New.

2Enter a name for the decompression plan.

3Select an option:

• Select PO2 to enter the maximum partial pressure of

oxygen in bars.

• Select Conservatism to enter your level conservatism for

decompression calculations.

• Select Gases to enter your gas blends.

• Select Bottom Depth to enter the maximum dive depth.

• Select Bottom Time to enter the time at the bottom depth.

4Select Save.

Viewing and Applying a Decompression Plan

You can replace the current dive settings with the settings from

a decompression plan.

1Select > Plan Dive > Deco Plans.

2Select a decompression plan.

3If necessary, select View to view the decompression plan,

then select BACK.

4Select Apply to use the decompression plan settings.

Editing a Decompression Plan

1Select > Plan Dive > Deco Plans.

2Select a decompression plan.

3Select an option:

• Select Edit to change the decompression plan details.

• Select Rename to edit the name of the decompression

plan.

4Edit the information.

Deleting a Decompression Plan

1Select > Plan Dive > Deco Plans.

2Select a decompression plan.

3Select Delete > .

No-Fly Time

After a dive, appears on the default watch face, along with a

no-fly time estimate in hours. You should not fly in an airplane

during this time.

TIP: You can add the no-fly indicator to a custom watch face

(Customizing the Watch Face, page 27).

Tips for Wearing with an Exposure Suit

• Use the extra long silicone diving band to wear the device

over a thick exposure suit.

• Use the extension À on the titanium watch band to increase

the length of the band.

• For accurate heart rate measurements, make sure the

exposure suit does not interfere with the wrist-based heart

rate monitor (Wearing the Device and Heart Rate, page 7).

Activities

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™ activity apps to your device using

your Garmin Connect account (Connect IQ Features, page 23).

For more information about activity tracking and fitness metric

accuracy, go to garmin.com/ataccuracy.

Starting an Activity

When you start an activity, GPS turns on automatically (if

required). When you stop the activity, the device returns to

watch mode.

1From the watch face, select .

2Select an activity.

3If necessary, follow the on-screen instructions to enter

additional information.

4If necessary, wait while the device connects to your ANT+®

sensors.

5If the activity requires GPS, go outside, and wait while the

device locates satellites.

6Select to start the timer.

4 Activities

NOTE: The device does not record your activity data until

you start the timer.

Tips for Recording Activities

• Charge the device before starting an activity (Charging the

Device, page 1).

• Select BACK to record laps.

• Select UP or DOWN to view additional data pages.

Stopping an Activity

1Select .

2Select an option:

• To resume your activity, select Resume.

• To save the activity and return to watch mode, select

Save.

• 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,

select Back to Start > Route.

NOTE: This feature is available only for activities that use

GPS.

• To discard the activity and return to watch mode, select

Discard.

NOTE: After stopping the activity, the device saves it

automatically after 25 minutes.

Creating a Custom Activity

1From the watch face, select > 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 select an accent color or customize the

data screens.

• Select Done to save and use the custom activity.

6Select Yes to add the activity to your list of favorites.

Indoor Activities

The Descent device can be used for training indoors, such as

running on an indoor track or using a stationary bike. 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 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 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).

Outdoor Activities

The Descent device comes preloaded with apps for outdoor

activities, such as running and open water swimming. GPS is

turned on for outdoor activities. You can add apps using default

activities, such as walking or rowing. You can also add custom

sport apps to your device (Creating a Custom Activity, page 5).

Viewing Your Ski Runs

Your device records the details of each 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 UP.

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.

Using the Metronome

The metronome feature plays tones at a steady rhythm to help

you improve your performance by training at a faster, slower, or

more consistent cadence.

NOTE: This feature is not available for all activities.

1Hold UP.

2Select Settings > Activities & Apps.

3Select an activity.

4Select the activity settings.

5Select Metronome > Status > On.

6Select an option:

• Select Beats / Minute to enter a value based on the

cadence you want to maintain.

• Select Alert Frequency to customize the frequency of the

beats.

• Select Sounds to customize the metronome tone and

vibration.

7If necessary, select Preview to listen to the metronome

feature before you run.

8Go for a run (Starting an Activity, page 4).

The metronome starts automatically.

9During your run, select UP or DOWN to view the metronome

screen.

10If necessary, hold UP to change the metronome settings.

Jumpmaster

WARNING

The jumpmaster feature is for use by experienced skydivers

only. The jumpmaster feature should not be used as a primary

skydiving altimeter. Failure to input the appropriate jump related

information can lead to serious personal injury or death.

The jumpmaster feature follows military guidelines for

calculating the high altitude release point (HARP). The device

detects automatically when you have jumped to begin navigating

toward the desired impact point (DIP) using the barometer and

electronic compass.

Activities 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 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 standard triathlon.

Creating a Multisport Activity

1From the watch face, select > 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 to start your first activity.

• Select BACK to transition to the next activity.

If transitions are turned on, the transition time is recorded

separately from the activity times.

• If necessary, select BACK to start the next activity.

• Select UP or DOWN to view additional data pages.

Swimming

NOTE: The device cannot record wrist heart rate data while

swimming.

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.

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 when you are viewing interval history. You can also

select stroke type as a custom data field (Customizing the Data

Screens, page 24).

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 6)

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 UP, select the activity

settings, and select Pool Size to change the size.

• Select BACK to record a rest during pool swimming.

The device automatically records swim intervals and lengths

for pool swimming.

• Select BACK 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 BACK 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 BACK, and continue swimming.

4Repeat for additional rest intervals.

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 BACK to start the drill timer.

3After you complete a drill interval, select BACK.

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 BACK.

• To start a swim interval, select UP or DOWN to return to

the swim training screens.

Golfing

Playing Golf

Before you play golf, you should charge the device (Charging

the Device, page 1).

1From the watch face, select > Golf.

2Go outside, and wait while the device locates satellites.

3Select a course from the list of available courses.

4Select Yes to keep score.

5Select UP or DOWN to scroll through the holes.

The device automatically transitions when you move to the

next hole.

6After you complete your activity, select > End Round >

Yes.

Hole Information

Because pin locations change, the device calculates the

distance to the front, middle, and back of the green, but not the

actual pin location.

6 Activities

ÀCurrent hole number

ÁDistance to the back of the green

ÂDistance to the middle of the green

ÃDistance to the front of the green

ÄPar for the hole

Next hole

Previous hole

Moving the Flag

You can take a closer look at the green and move the pin

location.

1From the hole information screen, select > Move Flag.

2Select UP or DOWN to move the pin position.

3Select .

The distances on the hole information screen are updated to

show the new pin location. The pin location is saved for only

the current round.

Viewing Hazards

You can view distances to hazards along the fairway for par 4

and 5 holes. Hazards that affect shot selection are displayed

individually or in groups to help you determine the distance to

layup or carry.

1From the hole information screen, select > Hazards.

• The distances to the front À and back Á of the nearest

hazard appear on the screen.

• The hazard type Â is listed at the top of the screen.

• The green is represented as a half circle Ã at the top of

the screen. The line below the green represents the center

of the fairway.

• Hazards Ä are shown below the green in approximate

locations relative to the fairway.

2Select UP or DOWN to view other hazards for the current

hole.

Measuring a Shot

1Take a shot, and watch where your ball lands.

2Select > Measure Shot.

3Walk or drive to your ball.

The distance automatically resets when you move to the next

hole.

4If necessary, select Reset to reset the distance at any time.

Viewing Layup and Dogleg Distances

You can view a list of layup and dogleg distances for par 4 and 5

holes.

Select > Layups.

Each layup and the distance until you reach each layup

appear on the screen.

NOTE: Distances are removed from the list as you pass

them.

Keeping Score

1From the hole information screen, select > Scorecard.

The scorecard appears when you are on the green.

2Select UP or DOWN to scroll through the holes.

3Select to select a hole.

4Select UP or DOWN to set the score.

Your total score is updated.

Updating a Score

1From the hole information screen, select > Scorecard.

2Select UP or DOWN to scroll through the holes.

3Select to select a hole.

4Select UP or DOWN to change the score for that hole.

Your total score is updated.

TruSwing™

The TruSwing feature allows you to view swing metrics recorded

from your TruSwing device. Go to www.garmin.com/golf to

purchase a TruSwing device.

Using the Golf Odometer

You can use the odometer to record the time, distance, and

steps traveled. The odometer automatically starts and stops

when you start or end a round.

1Select > Odometer.

2If necessary, select Reset to reset the odometer to zero.

Tracking Statistics

The Stat Tracking feature enables detailed statistics tracking

while playing golf.

1From the hole information screen, hold UP.

2Select the activity settings.

3Select Stat Tracking to enable tracking statistics.

Heart Rate Features

The Descent Mk1 device has a wrist-based heart rate monitor

and is also compatible with chest heart rate monitors (sold

separately). You can view heart rate data on the heart rate

widget. If both wrist-based heart rate and chest heart rate data

are available, your device uses the chest heart rate data.

Wrist-based Heart Rate

Wearing the Device and Heart Rate

• Wear the Descent Mk1 device above your wrist bone.

NOTE: The device should be snug but comfortable, and it

should not move while running or exercising.

NOTE: While diving, the device should stay in contact with

your skin, and it should not bump into other wrist-worn

devices.

Heart Rate Features 7

NOTE: The heart rate sensor is located on the back of the

device.

• See Tips for Erratic Heart Rate Data, page 8 for more

information about wrist-based heart rate.

• For more information about the accuracy of wrist-based heart

rate, go to garmin.com/ataccuracy.

Tips for Erratic Heart Rate Data

If the heart rate data is erratic or does not appear, you can try

these tips.

• Clean and dry your arm before putting on the device.

• Avoid wearing sunscreen, lotion, and insect repellent under

the device.

• Avoid scratching the heart rate sensor on the back of the

device.

• Wear the device above your wrist bone. The device should

be snug but comfortable.

• Wait until the icon is solid before starting your activity.

• Warm up for 5 to 10 minutes and get a heart rate reading

before starting your activity.

NOTE: In cold environments, warm up indoors.

• Rinse the device with fresh water after each workout.

Viewing the Heart Rate Widget

The widget displays your current heart rate in beats per minute

(bpm) and a graph of your heart rate for the last 4 hours.

1From the watch face, select DOWN.

2Select to view your average resting heart rate values for

the last 7 days.

Broadcasting Heart Rate Data to Garmin Devices

You can broadcast your heart rate data from your Descent Mk1

device and view it on paired Garmin devices. For example, you

can broadcast your heart rate data to an Edge® device while

cycling, or to a VIRB® action camera during an activity.

NOTE: Broadcasting heart rate data decreases battery life.

1From the heart rate widget, hold UP.

2Select Options.

3Select an option:

• Select Broadcast Heart Rate to start broadcasting heart

rate data now.

• Select Broadcast During Activity to broadcast heart rate

during timed activities (Starting an Activity, page 4).

The Descent Mk1 device starts broadcasting your heart rate

data, and appears.

NOTE: You can view only the heart rate widget while

broadcasting heart rate data.

4Pair your Descent Mk1 device with your Garmin ANT+

compatible device.

NOTE: The pairing instructions differ for each Garmin

compatible device. See your owner's manual.

TIP: To stop broadcasting your heart rate data, select any

key, and select Yes.

Turning Off the Wrist Heart Rate Monitor

The default value for the Wrist Heart Rate setting is Auto. The

device automatically uses the wrist-based heart rate monitor

unless you pair an ANT+ heart rate monitor to the device.

1From the heart rate widget, hold UP.

2Select Options > Status > Off.

Putting On the Heart Rate Monitor

You should wear the heart rate monitor directly on your skin, just

below your sternum. It should be snug enough to stay in place

during your activity.

1If necessary, attach the strap extender to the heart rate

monitor.

2Wet the electrodes À on the back of the heart rate monitor to

create a strong connection between your chest and the

transmitter.

3Wear the heart rate monitor with the Garmin logo facing right-

side up.

The loop Á and hook Â connection should be on your right

side.

4Wrap the heart rate monitor around your chest, and connect

the strap hook to the loop.

NOTE: Make sure the care tag does not fold over.

After you put on the heart rate monitor, it is active and sending

data.

Tips for Erratic Heart Rate Data

If the heart rate data is erratic or does not appear, you can try

these tips.

• Reapply water to the electrodes and contact patches (if

applicable).

• Tighten the strap on your chest.

• Warm up for 5 to 10 minutes.

• Follow the care instructions (Caring for the Heart Rate

Monitor, page 8).

• Wear a cotton shirt or thoroughly wet both sides of the strap.

Synthetic fabrics that rub or flap against the heart rate

monitor can create static electricity that interferes with heart

rate signals.

• Move away from sources that can interfere with your heart

rate monitor.

Sources of interference may include strong electromagnetic

fields, some 2.4 GHz wireless sensors, high-voltage power

lines, electric motors, ovens, microwave ovens, 2.4 GHz

cordless phones, and wireless LAN access points.

Caring for the Heart Rate Monitor

NOTICE

A buildup of sweat and salt on the strap can decrease the ability

of the heart rate monitor to report accurate data.

8 Heart Rate Features

• Rinse the heart rate monitor after every use.

• Hand wash the heart rate monitor after every seven uses or

one pool swim, using a tiny amount of mild detergent, such

as dishwashing liquid.

NOTE: Using too much detergent may damage the heart rate

monitor.

• Do not put the heart rate monitor in a washing machine or

dryer.

• When drying the heart rate monitor, hang it up or lay it flat.

Running Dynamics

You can use your compatible Descent device paired with the

HRM-Run™ accessory or other running dynamics accessory to

provide real-time feedback about your running form. If your

Descent device was packaged with the HRM-Run accessory,

the devices are already paired.

The running dynamics accessory has an accelerometer that

measures torso movement in order to calculate six running

metrics.

Cadence: Cadence is the number of steps per minute. It

displays the total steps (right and left combined).

Vertical oscillation: Vertical oscillation is your bounce while

running. It displays the vertical motion of your torso,

measured in centimeters.

Ground contact time: Ground contact time is the amount of

time in each step that you spend on the ground while

running. It is measured in milliseconds.

NOTE: Ground contact time and balance are not available

while walking.

Ground contact time balance: Ground contact time balance

displays the left/right balance of your ground contact time

while running. It displays a percentage. For example, 53.2

with an arrow pointing left or right.

Stride length: Stride length is the length of your stride from one

footfall to the next. It is measured in meters.

Vertical ratio: Vertical ratio is the ratio of vertical oscillation to

stride length. It displays a percentage. A lower number

typically indicates better running form.

Training with Running Dynamics

Before you can view running dynamics, you must put on a

running dynamics accessory, such as the HRM-Run accessory,

and pair it with your device (Pairing ANT+ Sensors, page 29). If

your Descent Mk1 was packaged with the accessory, the

devices are already paired, and the Descent Mk1 is set to

display running dynamics data screens.

1Select an option:

• If your running dynamics accessory and Descent Mk1

device are already paired, skip to step 7.

• If your running dynamics accessory and Descent Mk1

device are not already paired, complete all the steps in

this procedure.

2Hold UP.

3Select Settings > Activities & Apps.

4Select an activity.

5Select the activity settings.

6Select Data Screens > Add New.

7Select a running dynamics data screen.

NOTE: The running dynamics screens are not available for

all activities.

8Go for a run (Starting an Activity, page 4).

9Select UP or DOWN to open a running dynamics screen to

view your metrics.

Color Gauges and Running Dynamics Data

The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation, ground

contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how your running

dynamics data compare to those of other runners. The color zones are based on percentiles.

Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less

experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster

runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and

higher cadence than less experienced runners. However, taller runners typically have slightly slower cadences, longer strides, and

slightly higher vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with height.

Go to www.garmin.com/runningdynamics for more information on running dynamics. For additional theories and interpretations of

running dynamics data, you can search reputable running publications and websites.

Color Zone Percentile in Zone Cadence Range Ground Contact Time Range

Purple >95 >183 spm <218 ms

Blue 70–95 174–183 spm 218–248 ms

Green 30–69 164–173 spm 249–277 ms

Orange 5–29 153–163 spm 278–308 ms

Red <5 <153 spm >308 ms

Ground Contact Time Balance Data

Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time. For

example, 51.3% with an arrow pointing left indicates the runner is spending more time on the ground when on the left foot. If your

data screen displays both numbers, for example 48–52, 48% is the left foot and 52% is the right foot.

Color Zone Red Orange Green Orange Red

Symmetry Poor Fair Good Fair Poor

Percent of Other Runners 5% 25% 40% 25% 5%

Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R

While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with

certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or down hills.

Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides.

Heart Rate Features 9

You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run.

As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your

running form.

Vertical Oscillation and Vertical Ratio Data

The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether it is positioned at

the chest (HRM-Tri™ or HRM-Run accessories) or at the waist (Running Dynamics Pod accessory).

Color Zone Percentile in Zone Vertical Oscillation Range at

Chest

Vertical Oscillation Range at

Waist

Vertical Ratio at Chest Vertical Ratio at Waist

Purple >95 <6.4 cm <6.8 cm <6.1% <6.5%

Blue 70–95 6.4–8.1 cm 6.8–8.9 cm 6.1–7.4% 6.5–8.3%

Green 30–69 8.2–9.7 cm 9.0–10.9 cm 7.5–8.6% 8.4–10.0%

Orange 5–29 9.8–11.5 cm 11.0–13.0 cm 8.7–10.1% 10.1–11.9%

Red <5 >11.5 cm >13.0 cm >10.1% >11.9%

Tips for Missing Running Dynamics Data

If running dynamics data does not appear, you can try these

tips.

• Make sure you have a running dynamics accessory, such as

the HRM-Run accessory.

Accessories with running dynamics have on the front of the

module.

• Pair the running dynamics accessory with your Descent

device again, according to the instructions.

• If the running dynamics data display shows only zeros, make

sure the accessory is worn right-side up.

NOTE: Ground contact time and balance appears only while

running. It is not calculated while walking.

Performance Measurements

These performance measurements are estimates that can help

you track and understand your training activities and race

performances. The measurements require a few activities using

wrist-based heart rate or a compatible chest heart rate monitor.

Cycling performance measurements require a heart rate monitor

and a power meter.

These estimates are provided and supported by Firstbeat. For

more information, go to www.garmin.com/physio.

NOTE: The estimates may seem inaccurate at first. The device

requires you to complete a few activities to learn about your

performance.

Training status: Training status shows you how your training

affects your fitness and performance. Your training status is

based on changes to your training load and VO2 max. over

an extended time period.

VO2 max.: VO2 max. is the maximum volume of oxygen (in

milliliters) you can consume per minute per kilogram of body

weight at your maximum performance.

Recovery time: The recovery time displays how much time

remains before you are fully recovered and ready for the next

hard workout.

Training load: Training load is the sum of your excess post-

exercise oxygen consumption (EPOC) over the last 7 days.

EPOC is an estimate of how much energy it takes for your

body to recover after exercise.

Predicted race times: Your device uses the VO2 max. estimate

and published data sources to provide a target race time

based on your current state of fitness. This projection also

presumes you have completed the proper training for the

race.

HRV stress test: The HRV (heart rate variability) stress test

requires a Garmin chest heart rate monitor. The device

records your heart rate variability while standing still for 3

minutes. It provides your overall stress level. The scale is 1 to

100, and a lower score indicates a lower stress level.

Performance condition: Your performance condition is a real-

time assessment after 6 to 20 minutes of activity. It can be

added as a data field so you can view your performance

condition during the rest of your activity. It compares your

real-time condition to your average fitness level.

Functional threshold power (FTP): The device uses your user

profile information from the initial setup to estimate your FTP.

For a more accurate rating, you can conduct a guided test.

Lactate threshold: Lactate threshold requires a chest heart rate

monitor. Lactate threshold is the point where your muscles

start to rapidly fatigue. Your device measures your lactate

threshold level using heart rate data and pace.

Turning Off Performance Notifications

Performance notifications are turned on by default. Some

performance notifications are alerts that appear upon completion

of your activity. Some performance notifications appear during

an activity or when you achieve a new performance

measurement, such as a new VO2 max. estimate.

1Hold UP.

2Select Settings > Physiological Metrics > Performance

Notifications.

3Select an option.

Automatically Detecting Performance Measurements

The Auto Detection feature is turned on by default. The device

can automatically detect your maximum heart rate, lactate

threshold, and functional threshold power (FTP) during an

activity.

NOTE: The device detects a maximum heart rate only when

your heart rate is higher than the value set in your user profile.

1Hold UP.

2Select Settings > Physiological Metrics > Auto Detection.

3Select an option.

Training Status

Training status shows you how your training affects your fitness

level and performance. Your training status is based on changes

to your training load and VO2 max. over an extended time

period. You can use your training status to help plan future

training and continue improving your fitness level.

10 Heart Rate Features

Peaking: Peaking means that you are in ideal race condition.

Your recently reduced training load is allowing your body to

recover and fully compensate for earlier training. You should

plan ahead, since this peak state can only be maintained for

a short time.

Productive: Your current training load is moving your fitness

level and performance in the right direction. You should plan

recovery periods into your training to maintain your fitness

level.

Maintaining: Your current training load is enough to maintain

your fitness level. To see improvement, try adding more

variety to your workouts or increasing your training volume.

Recovery: Your lighter training load is allowing your body to

recover, which is essential during extended periods of hard

training. You can return to a higher training load when you

feel ready.

Unproductive: Your training load is at a good level, but your

fitness is decreasing. Your body may be struggling to

recover, so you should pay attention to your overall health

including stress, nutrition, and rest.

Detraining: Detraining occurs when you are training much less

than usual for a week or more, and it is affecting your fitness

level. You can try increasing your training load to see

improvement.

Overreaching: Your training load is very high and

counterproductive. Your body needs a rest. You should give

yourself time to recover by adding lighter training to your

schedule.

No Status: The device needs one or two weeks of training

history, including activities with VO2 max. results from

running or cycling, to determine your training status.

Tips for Getting Your Training Status

To get the most out of the training status feature, you can try

these tips.

• Run outdoors with heart rate at least two times per week, or

ride with heart rate and power at least two times per week.

After using the device for one week, your training status

should be available.

• Record all of your fitness activities on this device, allowing it

to learn about your performance.

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you

can consume per minute per kilogram of body weight at your

maximum performance. In simple terms, VO2 max. is an

indication of athletic performance and should increase as your

level of fitness improves. The Descent Mk1 device requires

wrist-based heart rate or a compatible chest heart rate monitor

to display your VO2 max. estimate. The device has separate

VO2 max. estimates for running and cycling. You must run

either outside with GPS or ride with a compatible power meter at

a moderate level of intensity for several minutes to get an

accurate VO2 max. estimate.

Your VO2 max. estimate appears as a number and position on

the color gauge.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Poor

VO2 max. data and analysis is provided with permission from

The Cooper Institute®. For more information, see the appendix

(VO2 Max. Standard Ratings, page 36), and go to

www.CooperInstitute.org.

Getting Your VO2 Max. Estimate for Running

This feature requires wrist-based heart rate or a compatible

chest heart rate monitor. If you are using a chest heart rate

monitor, you must put it on and pair it with your device (Pairing

ANT+ Sensors, page 29). If your Descent Mk1 device was

packaged with a heart rate monitor, the devices are already

paired.

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 13), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 14).

The estimate may seem inaccurate at first. The device requires

a few runs to learn about your running performance.

1Run for at least 10 minutes outdoors.

2After your run, select Save.

3Select UP or DOWN to view the performance widget.

4Select to scroll through the performance measurements.

Getting Your VO2 Max. Estimate for Cycling

This feature requires a power meter and wrist-based heart rate

or a compatible chest heart rate monitor. The power meter must

be paired with your Descent Mk1 device (Pairing ANT+ Sensors,

page 29). If you are using a chest heart rate monitor, you must

put it on and pair it with your device. If your Descent Mk1 device

was packaged with a heart rate monitor, the devices are already

paired.

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 13) and set your maximum

heart rate (Setting Your Heart Rate Zones, page 14). The

estimate may seem inaccurate at first. The device requires a few

rides to learn about your cycling performance.

1Ride at a steady, high intensity for at least 20 minutes.

2After your ride, select Save.

3Select UP or DOWN to view the performance widget.

4Select to scroll through the performance measurements.

Recovery Time

You can use your Garmin device with wrist-based heart rate or a

compatible chest heart rate monitor to display how much time

remains before you are fully recovered and ready for the next

hard workout.

NOTE: The recovery time recommendation uses your VO2 max.

estimate and may seem inaccurate at first. The device requires

you to complete a few activities to learn about your

performance.

The recovery time appears immediately following an activity.

The time counts down until it is optimal for you to attempt

another hard workout.

Viewing Your Recovery Time

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 13), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 14).

1Go for a run.

2After your run, select Save.

The recovery time appears. The maximum time is 4 days.

NOTE: From the watch face, you can select UP or DOWN to

view the performance widget, and select to scroll through

the performance measurements to view your recovery time.

Heart Rate Features 11

Recovery Heart Rate

If you are training with wrist-based heart rate or a compatible

chest heart rate monitor, you can check your recovery heart rate

value after each activity. Recovery heart rate is the difference

between your exercising heart rate and your heart rate two

minutes after the exercise has stopped. For example, after a

typical training run, you stop the timer. Your heart rate is

140 bpm. After two minutes of no activity or cool down, your

heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140

minus 90). Some studies have linked recovery heart rate to

cardiac health. Higher numbers generally indicate healthier

hearts.

TIP: For best results, you should stop moving for two minutes

while the device calculates your recovery heart rate value. You

can save or discard the activity after this value appears.

Training Load

Training load is a measurement of your training volume over the

last seven days. It is the sum of your excess post-exercise

oxygen consumption (EPOC) measurements for the last seven

days. The gauge indicates whether your current load is low,

high, or within the optimal range to maintain or improve your

fitness level. The optimal range is determined based on your

individual fitness level and training history. The range adjusts as

your training time and intensity increase or decrease.

Viewing Your Predicted Race Times

For the most accurate estimate, complete the user profile setup

(Setting Up Your User Profile, page 13), and set your

maximum heart rate (Setting Your Heart Rate Zones, page 14).

Your device uses the VO2 max. estimate (About VO2 Max.

Estimates, page 11) and published data sources to provide a

target race time based on your current state of fitness. This

projection also presumes you have completed the proper

training for the race.

NOTE: The projections may seem inaccurate at first. The device

requires a few runs to learn about your running performance.

1Select UP or DOWN to view the performance widget.

2Select to scroll through the performance measurements.

Your projected race times appear for 5K, 10K, half marathon,

and marathon distances.

About Training Effect

Training Effect measures the impact of an activity on your

aerobic and anaerobic fitness. Training Effect accumulates

during the activity. As the activity progresses, the Training Effect

value increases, telling you how the activity has improved your

fitness. Training Effect is determined by your user profile

information, heart rate, duration, and intensity of your activity.

Aerobic Training Effect uses your heart rate to measure how the

accumulated intensity of an exercise affects your aerobic fitness

and indicates if the workout had a maintaining or improving

effect on your fitness level. Your EPOC accumulated during

exercise is mapped to a range of values that account for your

fitness level and training habits. Steady workouts at moderate

effort or workouts involving longer intervals (>180 sec) have a

positive impact on your aerobic metabolism and result in an

improved aerobic Training Effect.

Anaerobic Training Effect uses heart rate and speed (or power)

to determine how a workout affects your ability to perform at

very high intensity. You receive a value based on the anaerobic

contribution to EPOC and the type of activity. Repeated high-

intensity intervals of 10 to 120 seconds have a highly beneficial

impact on your anaerobic capability and result in an improved

anaerobic Training Effect.

It is important to know that your Training Effect numbers (from

0.0 to 5.0) may seem abnormally high during your first few

activities. It takes several activities for the device to learn your

aerobic and anaerobic fitness.

You can add Training Effect as a data field to one of your

training screens to monitor your numbers throughout the activity.

Color Zone Training Effect Aerobic Benefit Anaerobic

Benefit

From 0.0 to 0.9 No benefit. No benefit.

From 1.0 to 1.9 Minor benefit. Minor benefit.

From 2.0 to 2.9 Maintains your

aerobic fitness.

Maintains your

anaerobic

fitness.

From 3.0 to 3.9 Improves your

aerobic fitness.

Improves your

anaerobic

fitness.

From 4.0 to 4.9 Highly improves

your aerobic

fitness.

Highly improves

your anaerobic

fitness.

5.0 Overreaching

and potentially

harmful without

enough recovery

time.

Overreaching

and potentially

harmful without

enough recovery

time.

Training effect technology is provided and supported by

Firstbeat Technologies Ltd. For more information, go to

www.firstbeat.com.

Heart Rate Variability and Stress Level

Stress level is the result of a three-minute test performed while

standing still, where the Descent device analyzes heart rate

variability to determine your overall stress. Training, sleep,

nutrition, and general life stress all impact how a runner

performs. The stress level range is from 1 to 100, where 1 is a

very low stress state and 100 is a very high stress state.

Knowing your stress level can help you decide if your body is

ready for a tough training run or yoga.

Viewing Your Heart Rate Variability and Stress Level

This feature requires a Garmin chest heart rate monitor. Before

you can view your heart rate variability (HRV) stress level, you

must put on a heart rate monitor and pair it with your device

(Pairing ANT+ Sensors, page 29). If your Descent Mk1 device

was packaged with a heart rate monitor, the devices are already

paired.

TIP: Garmin recommends that you measure your stress level at

approximately the same time and under the same conditions

every day.

1If necessary, select > Add > HRV Stress to add the stress

app to the apps list.

2Select Yes to add the app to your list of favorites.

3From the watch face, select > HRV Stress > .

4Stand still, and rest for 3 minutes.

Performance Condition

As you complete your activity, such as running or cycling, the

performance condition feature analyzes your pace, heart rate,

and heart rate variability to make a real-time assessment of your

ability to perform compared to your average fitness level. It is

approximately your real-time percentage deviation from your

baseline VO2 max. estimate.

Performance condition values range from -20 to +20. After the

first 6 to 20 minutes of your activity, the device displays your

performance condition score. For example, a score of +5 means

that you are rested, fresh, and capable of a good run or ride.

You can add performance condition as a data field to one of

your training screens to monitor your ability throughout the

activity. Performance condition can also be an indicator of

fatigue level, especially at the end of a long training run or ride.

NOTE: The device requires a few runs or rides with a heart rate

monitor to get an accurate VO2 max. estimate and learn about

12 Heart Rate Features

your running or riding ability (About VO2 Max. Estimates,

page 11).

Viewing Your Performance Condition

This feature requires wrist-based heart rate or a compatible

chest heart rate monitor.

1Add Perform. Cond. to a data screen (Customizing the Data

Screens, page 24).

2Go for a run or ride.

After 6 to 20 minutes, your performance condition appears.

3Scroll to the data screen to view your performance condition

throughout the run or ride.

Lactate Threshold

Lactate threshold is the exercise intensity at which lactate (lactic

acid) starts to accumulate in the bloodstream. In running, it is

the estimated level of effort or pace. When a runner exceeds the

threshold, fatigue starts to increase at an accelerating rate. For

experienced runners, the threshold occurs at approximately 90%

of their maximum heart rate and between 10k and half-marathon

race pace. For average runners, the lactate threshold often

occurs well below 90% of maximum heart rate. Knowing your

lactate threshold can help you determine how hard to train or

when to push yourself during a race.

If you already know your lactate threshold heart rate value, you

can enter it in your user profile settings (Setting Your Heart Rate

Zones, page 14).

Performing a Guided Test to Determine Your Lactate

Threshold

This feature requires a Garmin chest heart rate monitor. Before

you can perform the guided test, you must put on a heart rate

monitor and pair it with your device (Pairing ANT+ Sensors,

page 29). You must also have a VO2 max. estimate from a

previous run (About VO2 Max. Estimates, page 11).

The device uses your user profile information from the initial

setup and your VO2 max. estimate to estimate your lactate

threshold. The device will automatically detect your lactate

threshold during runs at a steady, high intensity with heart rate.

TIP: The device requires a few runs with a chest heart rate

monitor to get an accurate maximum heart rate value and VO2

max. estimate. If you are having trouble getting a lactate

threshold estimate, try manually lowering your maximum heart

rate value.

1From the watch face, select .

2Select an outdoor running activity.

GPS is required to complete the test.

3Hold UP.

4Select Training > Lactate Threshold Guided Test.

5Start the timer, and follow the on-screen instructions.

After you begin your run, the device displays each step

duration, the target, and current heart rate data. A message

appears when the test is complete.

6After you complete the guided test, stop the timer and save

the activity.

If this is your first lactate threshold estimate, the device

prompts you to update your heart rate zones based on your

lactate threshold heart rate. For each additional lactate

threshold estimate, the device prompts you to accept or

decline the estimate.

Getting Your FTP Estimate

Before you can get your functional threshold power (FTP)

estimate, you must pair a chest heart rate monitor and power

meter with your device (Pairing ANT+ Sensors, page 29), and

you must get your VO2 max. estimate (Getting Your VO2 Max.

Estimate for Cycling, page 11).

The device uses your user profile information from the initial

setup and your VO2 max. estimate to estimate your FTP. The

device will automatically detect your FTP during rides at a

steady, high intensity with heart rate and power.

1Select UP or DOWN to view the performance widget.

2Select to scroll through the performance measurements.

Your FTP estimate appears as a value measured in watts per

kilogram, your power output in watts, and a position on the

color gauge.

Purple Superior

Blue Excellent

Green Good

Orange Fair

Red Untrained

For more information, see the appendix (FTP Ratings,

page 36).

NOTE: When a performance notification alerts you to a new

FTP, you can select Accept to save the new FTP, or Decline

to keep your current FTP (Turning Off Performance

Notifications, page 10).

Conducting an FTP Test

Before you can conduct a test to determine your functional

threshold power (FTP), you must pair a chest heart rate monitor

and a power meter with your device (Pairing ANT+ Sensors,

page 29), and you must get your VO2 max. estimate (Getting

Your VO2 Max. Estimate for Cycling, page 11).

NOTE: The FTP test is a challenging workout that takes about

30 minutes to complete. Choose a practical and mostly flat route

that allows you to ride at a steadily increasing effort, similar to a

time trial.

1From the watch face, select .

2Select a cycling activity.

3Hold UP.

4Select Training > FTP Guided Test.

5Follow the on-screen instructions.

After you begin your ride, the device displays each step

duration, the target, and current power data. A message

appears when the test is complete.

6After you complete the guided test, complete the cool down,

stop the timer, and save the activity.

Your FTP appears as a value measured in watts per

kilogram, your power output in watts, and a position on the

color gauge.

7Select an option:

• Select Accept to save the new FTP.

• Select Decline to keep your current FTP.

Training

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 UP.

2Select Settings > User Profile.

3Select an option.

Fitness Goals

Knowing your heart rate zones can help you measure and

improve your fitness by understanding and applying these

principles.

Training 13

• Your heart rate is a good measure of exercise intensity.

• Training in certain heart rate zones can help you improve

cardiovascular capacity and strength.

• Knowing your heart rate zones can prevent you from

overtraining and can decrease your risk of injury.

If you know your maximum heart rate, you can use the table

(Heart Rate Zone Calculations, page 14) 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 maximum heart 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 of heartbeats 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 sport profiles, such as running,

cycling, and swimming. For the most accurate calorie data

during your activity, set your maximum heart rate. You can also

set each heart rate zone and enter your resting heart rate

manually. You can manually adjust your zones on the device or

using your Garmin Connect account.

1Hold UP.

2Select Settings > User Profile > Heart Rate.

3Select Max. HR, and enter your maximum heart rate.

You can use the Auto Detection feature to automatically

record your maximum heart rate during an activity

(Automatically Detecting Performance Measurements,

page 10).

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 13). You can use the

Auto Detection feature to automatically record your lactate

threshold during an activity (Automatically Detecting

Performance Measurements, page 10).

5Select Resting HR, and enter your resting heart rate.

You can use the average resting heart rate based on your

user profile information, or you can set a custom resting heart

rate.

6Select Zones > Based On.

7Select an option:

• Select BPM to view and edit the zones in beats per

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 (maximum heart 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 Add Sport Heart Rate, and select a sport profile to

add separate heart rate zones (optional).

10Repeat steps 3 through 8 to add sport 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 13).

• Run often with the wrist or chest heart rate monitor.

• Try a few heart rate training plans, available from your

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

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

About Lifetime Athletes

A lifetime athlete is an individual who has trained intensely for

many years (with the exception of minor injuries) and has a

resting heart rate of 60 beats per minute (bpm) or less.

Setting Your Power Zones

The values for the zones are default values based on gender,

weight, and average ability, and may not match your personal

abilities. If you know your functional threshold power (FTP)

value, you can enter it and allow the software to calculate your

power zones automatically. You can manually adjust your zones

on the device or using your Garmin Connect account.

1Hold UP.

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.

Activity Tracking

The activity tracking feature records your daily step count,

distance traveled, intensity minutes, floors climbed, calories

burned, and sleep statistics for each recorded day. Your calories

burned includes your base metabolism plus activity calories.

The number of steps taken during the day appears on the steps

widget. The step count is updated periodically.

For more information about activity tracking and fitness metric

accuracy, go to garmin.com/ataccuracy.

14 Training

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