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Garmin 010-02445-10, Owner'S Manual

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Garmin 010-02445-10 Owner'S Manual Download Page 112

speed and cadence sensors 

71

Spotify 

59

stopwatch 

83

stress level 

38, 48–50

stress score 

48, 49

stride length 

34–36

strokes 

11

swimming 

10–12, 15, 16, 31, 33

swolf score 

11

system settings 

81

T

target 

18

tempe 

72, 93

temperature 

40, 72, 93

time 

83

alerts 

76

settings 

81

zones and formats 

81

time zones 

83

timer 

1, 3, 6–10, 13, 62

countdown 

82

tones 

22, 82

TracBack 

4, 67, 68

tracking 

28, 48, 57

training 

3, 6, 9, 15, 17–20, 40, 46, 52, 77

plans 

14, 16

Training Effect 

38, 41

training load 

44, 45

training status 

15, 25, 38, 44, 45

treadmill 

6

triathlon training 

8, 9

troubleshooting 

7, 9, 29, 33, 34, 37, 48–50, 

85, 89–92

U

UltraTrac 

78

unit ID 

85

units of measure 

82

updates, software 

53, 91, 92

uploading data 

52

USB 

92

user data, deleting 

65

user profile 

23, 40

V

vertical oscillation 

34–37

vertical ratio 

34–37

VIRB remote 

83, 84

virtual course 

6

Virtual Partner 

18, 19

VO2 max. 

15, 38–41, 44, 101

W

wallet 

2, 62

watch faces 

56, 79

watch mode 

79, 93

weather 

55

wheel sizes 

103

Wi‑Fi 

57, 92

connecting 

56

widgets 

28, 30, 31, 47–50, 54–56, 59

workouts 

14–16

creating 

14

loading 

14

Z

zones

heart rate 

24

power 

25

time 

83

106

Index

Summary of Contents for 010-02445-10

Page 1: ...FORERUNNER 745 Owner sManual ...

Page 2: ...min Android is a trademark of Google Inc Apple iPhone iTunes and Mac are trademarks of Apple Inc registered in the U S and other countries The BLUETOOTH word mark and logos are owned by the Bluetooth SIG Inc and any use of such marks by Garmin is under license The Cooper Institute as well as any related trademarks are the property of The Cooper Institute Advance heartbeat analytics by Firstbeat iO...

Page 3: ...ndar 16 Interval Workouts 16 Using Virtual Partner 18 Setting a Training Target 18 Cancelling a Training Target 18 Racing a Previous Activity 19 PacePro Training 19 Creating a PacePro Plan on Your Watch 19 Starting a PacePro Plan 20 Stopping a PacePro Plan 20 Personal Records 20 Viewing Your Personal Records 21 Restoring a Personal Record 21 Clearing a Personal Record 21 Clearing All Personal Reco...

Page 4: ...iewing Your Predicted Race Times 41 About Training Effect 41 Performance Condition 42 Lactate Threshold 42 Getting Your FTP Estimate 43 Training Status 44 Training Status Levels 45 Tips for Getting Your Training Status 45 Training Load 45 Recovery Time 46 Pulse Oximeter 47 Getting Pulse Oximeter Readings 47 Turning On Pulse Oximeter Sleep Tracking 48 Turning On All Day Acclimation Mode 48 Tips for...

Page 5: ...owing a Course on Your Device 66 Creating a Course on Garmin Connect 66 Saving Your Location 67 Editing Your Saved Locations 67 Deleting All Saved Locations 67 Navigating to Your Starting Point During an Activity 67 Navigating to the Starting Point of Your Last Saved Activity 68 Navigating to a Saved Location 68 Map 68 Viewing the Map 68 Panning and Zooming the Map 69 Map Settings 69 Altimeter and...

Page 6: ...s 87 Forerunner Specifications 89 Troubleshooting 89 Product Updates 89 Setting Up Garmin Express 89 Getting More Information 89 Activity Tracking 90 My daily step count does not appear 90 My step count does not seem accurate 90 The step counts on my device and my Garmin Connect account don t match 90 The floors climbed amount does not seem accurate 90 My intensity minutes are flashing 90 Acquirin...

Page 7: ...to view the controls menu START STOP Select to start and stop the activity timer Select to choose an option or to acknowledge a message BACK Select to return to the previous screen Select to record a lap rest or transition during an activity DOWN Select to scroll through the widgets data screens options and settings Hold to open the music controls Music page 58 UP Select to scroll through the widg...

Page 8: ...cs Pod status Speed and cadence sensor status Bike lights status Bike radar status Extended display mode status Power meter status tempe sensor status VIRB camera status Setting Up Your Watch To take full advantage of the Forerunner features complete these tasks Pair the Forerunner device with your smartphone using the Garmin Connect app Pairing Your Smartphone with Your Device page 50 Set up safe...

Page 9: ...n your device can be a run ride or any outdoor activity You may need to charge the device before starting the activity Charging the Device page 85 The device records activity data only while the activity timer is running 1 Select START and select an activity 2 Go outside and wait while the device locates satellites 3 Select START 4 Go for a run NOTE On a Forerunner 745 hold DOWN while in an activi...

Page 10: ...ice page 85 Press to record laps start a new set or pose or advance to the next workout step Press UP or DOWN to view additional data pages Stopping an Activity 1 Press STOP 2 Select an option To resume your activity select Resume To save the activity and return to watch mode select Save Done NOTE If self evaluation is enabled you can enter your perceived effort for the activity Enabling Self Eval...

Page 11: ...r to create a new custom activity 3 If necessary select an activity type 4 Select a name or enter a custom name Duplicate activity names include a number for example Bike 2 5 Select an option Select an option to customize specific activity settings For example you can customize the data screens or auto features Select Done to save and use the custom activity 6 Select Yes to add the activity to you...

Page 12: ...on To manually calibrate the treadmill distance after the first time calibration select Calibrate Save Yes 4 Check the treadmill display for the distance traveled and enter the distance on your device Recording a Strength Training Activity You can record sets during a strength training activity A set is multiple repetitions reps of a single move 1 From the watch face select START Strength The firs...

Page 13: ...t Climb Indoor 3 Select Yes to record route statistics 4 Select a grading system NOTE The next time you start an indoor climbing activity the device uses this grading system You can hold select the activity settings and select Grading System to change the system 5 Select the difficulty level for the route 6 Press START 7 Start your first route NOTE When the route timer is running the device automa...

Page 14: ...hletes duathletes and other multisport competitors can take advantage of the multisport activities such as Triathlon or Swimrun During a multisport activity you can transition between activities and continue to view your total time For example you can switch from biking to running and view your total time for biking and running throughout the multisport activity You can customize a multisport acti...

Page 15: ...cording a Track Run Wait until the GPS status indicator turns green before starting a track run During your first run on an unfamiliar track run for a minimum of 3 laps to calibrate your track distance You should run slightly past your starting point to complete the lap Run each lap in the same lane NOTE The default Auto Lap distance is 1600 m or 4 laps around the track If you are running in a lan...

Page 16: ... Swimming NOTICE The device is intended for surface swimming Scuba diving with the device may damage the product and will void the warranty The device has wrist based heart rate enabled for swim activities The device is also compatible with the HRM Pro HRM Swim and HRM Tri accessories If both wrist based heart rate and chest heart rate data are available your device uses the chest heart rate data ...

Page 17: ...mizing the Data Screens page 74 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 12 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 swimmin...

Page 18: ...swim session 4 Select a distance for the completed drill Distance increments are based on the pool size selected for the activity profile 5 Select an option To start another drill interval select To start a swim interval select UP or DOWN to return to the swim training screens Skiing and Winter Sports You can add skiing and snowboarding activities to your activity list Customizing Your Activity Li...

Page 19: ...ble your Forerunner 745 device to play motivational status announcements during a run or other activity Audio prompts play on your connected headphones using Bluetooth technology if available Otherwise audio prompts play on your smartphone paired through the Garmin Connect app During an audio prompt the device or smartphone mutes the primary audio to play the announcement NOTE This feature is not ...

Page 20: ...o Device 5 Follow the on screen instructions Creating a Custom Workout on Garmin Connect Before you can create a workout on the Garmin Connect app you must have a Garmin Connect account Garmin Connect page 64 1 From the Garmin Connect app select or 2 Select Training Workouts Create a Workout 3 Select an activity 4 Create your custom workout 5 Select Save 6 Enter a name for your workout and select ...

Page 21: ...To discard the workout select Dismiss To preview the workout steps select Steps To update the workout target setting select Target Type To turn off future workout notifications select Disable Prompt The suggested workout updates automatically to changes in training habits recovery time and VO2 max Turning Daily Suggested Workout Prompts On and Off Daily suggested workouts are recommended based on ...

Page 22: ...workouts to the Garmin Connect calendar you can send them to your device All scheduled workouts sent to the device appear in the calendar widget When you select a day in the calendar you can view or do the workout The scheduled workout stays on your device whether you complete it or skip it When you send scheduled workouts from Garmin Connect they overwrite the existing training calendar Using Gar...

Page 23: ...select Warm Up On To add an open ended cool down to your workout select Cool Down On Starting an Interval Workout 1 From the watch face select START 2 Select an activity 3 Hold 4 Select Training Intervals Do Workout 5 Select START to start the timer 6 When your interval workout has a warm up select to begin the first interval 7 Follow the on screen instructions After you complete all of the interv...

Page 24: ...rd a set distance distance and time distance and pace or distance and speed goal During your training activity the device gives you real time feedback about how close you are to achieving your training target 1 From the watch face select START 2 Select an activity 3 Hold 4 Select Training Set a Target 5 Select an option Select Distance Only to select a preset distance or enter a custom distance Se...

Page 25: ... goal The PacePro feature allows you to create a custom pace band based on distance and pace or distance and time You can also create a pace band for a known course to optimize your pace effort based on elevation changes You can create a PacePro plan using the Garmin Connect app You can preview the splits and elevation plot before you run the course Creating a PacePro Plan on Your Watch Before you...

Page 26: ...pletion progress for the split Distance remaining in the split Overall time ahead of or behind your target time Stopping a PacePro Plan 1 Hold 2 Select Stop PacePro Yes The device stops the PacePro plan The activity timer continues running Personal Records When you complete an activity the device displays any new personal records you achieved during that activity Personal records include your fast...

Page 27: ...Records Yes The records are deleted for that sport only NOTE This does not delete any saved activities Segments You can send running or cycling segments from your Garmin Connect account to your device After a segment is saved to your device you can race a segment trying to match or exceed your personal record or other participants who have raced the segment NOTE When you download a course from you...

Page 28: ... segment on the map Select Elevation Plot to view an elevation plot of the segment 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 1 From the watch face select START 2 Select an activity 3 Hold 4 Select the activity settings 5...

Page 29: ...you can use the table Heart Rate Zone Calculations page 25 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 hear...

Page 30: ...ce Measurements Automatically page 38 5 Select Resting HR and enter your resting heart rate You can use the average resting heart rate measured by your device or you can set a custom resting heart rate 6 Select Zones Based On 7 Select 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...

Page 31: ...ect 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 4 Select FTP and enter your FTP value 5 Select a zone and enter a value for each zone 6 If necessary select Minimum and enter a minimum power value Pausing Your Training Status If you are injured or sick you can pause your training status You can c...

Page 32: ...ime can trigger undesirable metabolic state changes The move alert reminds you to keep moving After one hour of inactivity Move and the red bar appear Additional segments appear after every 15 minutes of inactivity The device also beeps or vibrates if audible tones are turned on System Settings page 81 Go for a short walk at least a couple of minutes to reset the move alert Turning on the Move Ale...

Page 33: ...with the amount of vigorous activity minutes Your total vigorous intensity minutes are doubled when added Earning Intensity Minutes Your Forerunner device calculates intensity minutes by comparing your heart rate data to your average resting heart rate If heart rate is turned off the device calculates moderate intensity minutes by analyzing your steps per minute Start a timed activity for the most...

Page 34: ...s of the Garmin Connect app Menstrual cycle tracking and details Physical and emotional symptoms Period and fertility predictions Health and nutrition information NOTE You can use the Garmin Connect app to add and remove widgets Heart Rate Features The Forerunner device has a wrist based heart rate monitor and is also compatible with chest heart rate monitors You can view heart rate data on the he...

Page 35: ...out accuracy go to garmin com ataccuracy For more information about device wear and care go to www garmin com fitandcare 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 bac...

Page 36: ...ble device NOTE The pairing instructions differ for each Garmin compatible device See your owner s manual TIP To stop broadcasting your heart rate data press any button and select Yes Broadcasting Heart Rate Data During an Activity You can set up your Forerunner device to broadcast your heart rate data automatically when you begin an activity For example you can broadcast your heart rate data to a...

Page 37: ...m a manual reading from the pulse oximeter widget 1 From the heart rate widget hold 2 Select Options Status Off Chest Heart Rate While Swimming The HRM Pro HRM Swim and HRM Tri heart rate accessories record and store your heart rate data while you are swimming To view your heart rate data you can add heart rate data fields Customizing the Data Screens page 74 NOTE Chest heart rate data is not visi...

Page 38: ...ty on your paired Forerunner device and the heart rate monitor records your heart rate data even if you move away from your device For example you can record heart rate data during fitness activities or team sports where watches cannot be worn Your heart rate monitor automatically sends your stored heart rate data to your Forerunner device when you save your activity Your heart rate monitor must b...

Page 39: ...licable Tighten the strap on your chest Warm up for 5 to 10 minutes Follow the care instructions Caring for the Heart Rate Monitor page 33 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 ...

Page 40: ... other running dynamics accessory to provide real time feedback about your running form 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 ...

Page 41: ... or the Running Dynamics Pod and pair it with your device Pairing Your Wireless Sensors page 70 1 Select START and select a running activity 2 Select START 3 Go for a run 4 Scroll to the running dynamics screens to view your metrics 5 If necessary hold UP to edit how the running dynamics data appears Heart Rate Features 35 ...

Page 42: ... 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 point...

Page 43: ...9 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 Pro accessory Accessories with running dynamics have on the front of the module Pair the running dynamics accessory with your Forerunner device again accor...

Page 44: ... 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 Some performance notifications appear upon completion of your activity Some performance notifications appear during an ...

Page 45: ... Fitness Age page 40 Purple Superior Blue Excellent Green Good Orange Fair Red Poor VO2 max data is provided by Firstbeat Analytics VO2 max analysis is provided with permission from The Cooper Institute For more information see the appendix VO2 Max Standard Ratings page 101 and go to www CooperInstitute org Getting Your VO2 Max Estimate for Running This feature requires wrist based heart rate or a...

Page 46: ... Your Fitness Age Your fitness age gives you an idea of how your fitness compares with a person of the same gender Your device uses information such as your age body mass index BMI resting heart rate data and vigorous activity history to provide a fitness age If you have a Garmin Index scale your device uses the body fat percentage metric instead of BMI to determine your fitness age Exercise and l...

Page 47: ...your Garmin Connect activity details 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 excess post exercise oxygen consumption EPOC accumulated during exercise is mapped to a range of values that account for your fitness level...

Page 48: ...old 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 profi...

Page 49: ...ave the new FTP or Decline to keep your current FTP 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 Your Wireless Sensors page 70 and you must get your VO2 max estimate Getting Your VO2 Max Estimate for Cycling page 40 NOTE The FTP test is a challenging workout ...

Page 50: ... 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 Your device displays heat and altitude corrected VO2 max values when you are acclimating to high heat environments or high altitude Training load Training load is the sum of your excess post exercise oxygen consumption EPOC over the last 7 days EPOC is ...

Page 51: ...dding 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 The training status feature depends on updated assessments of your fitness level including at least two VO2 max measurements per week Your VO2 max estimate is...

Page 52: ...and frequency of your workouts 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 l...

Page 53: ... readings for the last 24 hours Your most recent oxygen saturation reading The oxygen saturation percentage scale A graph of your elevation readings for the last 24 hours Getting Pulse Oximeter Readings You can manually begin a pulse oximeter reading by viewing the pulse oximeter widget The widget displays your most recent blood oxygen saturation percentage a graph of your hourly average readings ...

Page 54: ...s test you must put on a Garmin chest heart rate monitor and pair it with your device Pairing Your Wireless Sensors page 70 Your HRV stress score is the result of a three minute test performed while standing still where the Forerunner device analyzes heart rate variability to determine your overall stress Training sleep nutrition and general life stress all impact how you perform The stress score ...

Page 55: ...ince midnight 3 Press DOWN to view a combined graph of your Body Battery and stress levels Blue bars indicate periods of rest Orange bars indicate periods of stress Gray bars indicate times when you were too active to determine your stress level Tips for Improved Body Battery Data For more accurate results wear the device while sleeping Good sleep charges your Body Battery Strenuous activity and h...

Page 56: ... Forerunner device it must be paired directly through the Garmin Connect app instead of from the Bluetooth settings on your smartphone 1 From the app store on your smartphone install and open the Garmin Connect app 2 Bring your smartphone within 10 m 33 ft of your device 3 Select LIGHT to turn on the device The first time you turn on the device it is in pairing mode TIP You can hold UP and select ...

Page 57: ...on If you are using an iPhone device go to the iOS notifications settings to select the items to show on the device If you are using an Android smartphone from the Garmin Connect app select Settings Notifications Playing Audio Prompts on Your Smartphone During Your Activity Before you can set up audio prompts you must have a smartphone with the Garmin Connect app paired to your Forerunner device Y...

Page 58: ...d data fields Find my phone Locates your lost smartphone that is paired with your Forerunner device and currently within range Find my watch Locates your lost Forerunner device that is paired with your smartphone and currently within range GroupTrack Allows you join a group using LiveTrack so others can view your position directly on screen and in real time Music controls Allows you to control the...

Page 59: ...to your device Locating a Lost Mobile Device You can use this feature to help locate a lost mobile device that is paired using Bluetooth wireless technology and currently within range NOTE You can add options to the controls menu Customizing the Controls Menu page 56 1 Hold LIGHT to view the controls menu 2 Select Find My Phone The Forerunner device begins searching for your paired mobile device A...

Page 60: ...mary of your last recorded activity such as your last run last ride or last swim Last sport Displays a brief summary of your last recorded sport Menstrual cycle tracking Displays your current cycle You can view and log your daily symptoms Music controls Provides music player controls for your smartphone Music controls Provides music player controls for your smartphone or on device music My day Dis...

Page 61: ...t UP or DOWN to view the weather widget 2 Select START to view weather details 3 Select UP or DOWN to view hourly daily and weather trend data Customizing the My Day Widget You can customize the list of metrics displayed on the My Day widget 1 From the watch face press UP or DOWN to view the My Day widget 2 Hold 3 Select Options 4 Select the toggle switches to show or hide each metric Viewing the ...

Page 62: ...d new data fields that present sensor activity and history data in new ways You can add Connect IQ data fields to built in features and pages Widgets Provide information at a glance including sensor data and notifications Device Apps Add interactive features to your watch such as new outdoor and fitness activity types Downloading Connect IQ Features Using Your Computer 1 Connect the device to your...

Page 63: ...eTrack link and GPS location if available to your emergency contacts Incident detection When the Forerunner device detects an incident during an outdoor walk run or bike activity the device sends an automated message LiveTrack link and GPS location if available to your emergency contacts LiveTrack Allows friends and family to follow your races and training activities in real time You can invite fo...

Page 64: ... Garmin Connect app from the settings menu select Safety Tracking LiveTrack Settings GroupTrack 5 Select All Connections 6 Select Start LiveTrack 7 On the Forerunner device start an activity 8 Scroll to the map to view your connections Tips for GroupTrack Sessions The GroupTrack feature allows you to keep track of other connections in your group using LiveTrack directly on the screen All members o...

Page 65: ...to a Wi Fi Network page 57 1 Hold DOWN from any screen to open the music controls 2 Hold 3 Select Music Providers Spotify 4 Select Add music podcasts 5 Select a playlist or other item to download to the device NOTE Downloading audio content can drain the battery You may need to connect the device to an external power source if the remaining battery life is insufficient The selected playlists and o...

Page 66: ...k Controls Select to manage content from some third party providers Select to browse the audio files and playlists for the selected source Select to adjust the volume Select to play and pause the current audio file Select to skip to the next audio file in the playlist Hold to fast forward through the current audio file Select to restart the current audio file Select twice to skip to the previous a...

Page 67: ...r Garmin Pay wallet Go to garmin com garminpay banks to find participating financial institutions 1 From the Garmin Connect app select or 2 Select Garmin Pay Get Started 3 Follow the on screen instructions Adding a Card to Your Garmin Pay Wallet You can add up to 10 credit or debit cards to your Garmin Pay wallet 1 From the Garmin Connect app select or 2 Select Garmin Pay Add Card 3 Follow the on ...

Page 68: ...instructions on the card reader to complete the transaction TIP After you successfully enter your passcode you can make payments without a passcode for 24 hours while you continue to wear your watch If you remove the watch from your wrist or disable heart rate monitoring you must enter the passcode again before making a payment Changing Your Garmin Pay Passcode You must know your current passcode ...

Page 69: ... delete the selected activity select Delete Multisport History Your device stores the overall multisport summary of the activity including overall distance time calories and optional accessory data Your device also separates the activity data for each sport segment and transition so you can compare similar training activities and track how quickly you move through the transitions Transition histor...

Page 70: ... and keep it as long as you want Analyze your data You can view more detailed information about your activity including time distance elevation heart rate calories burned cadence running dynamics an overhead map view pace and speed charts and customizable reports NOTE Some data requires an optional accessory such as a heart rate monitor Plan your training You can choose a fitness goal and load one...

Page 71: ... delete it Your device memory contains important system files that should not be deleted 1 Open the Garmin drive or volume 2 If necessary open a folder or volume 3 Select a file 4 Press the Delete key on your keyboard NOTE Mac operating systems provide limited support for MTP file transfer mode You must open the Garmin drive on a Windows operating system You should use the Garmin Express applicati...

Page 72: ... the Garmin Connect app to your device Creating a Course on Garmin Connect page 66 1 From the Garmin Connect app select or 2 Select Training Courses 3 Select a course 4 Select Send to Device 5 Select your compatible device 6 Follow the on screen instructions Viewing Course Details You can view course details before you navigate a course 1 From the watch face select START 2 Select an activity 3 Hol...

Page 73: ... You can delete all of your saved locations at once 1 From the watch face select START 2 Select an activity NOTE This feature is not available for all activities 3 Hold 4 Select Navigation Saved Locations Delete All Navigating to Your Starting Point During an Activity You can navigate back to the starting point of your current activity in a straight line or along the path you traveled This feature...

Page 74: ...ion your device must locate satellites 1 From the watch face select START 2 Select an activity NOTE This feature is not available for all activities 3 Hold 4 Select Navigation Saved Locations 5 Select a location and select Go To 6 Move forward The compass arrow points toward the saved location TIP For more accurate navigation orient the top of the screen toward the direction in which you are movin...

Page 75: ...s elevation and pressure data continuously even in low power mode The altimeter displays your approximate elevation based on pressure changes The barometer displays environmental pressure data based on the fixed elevation where the altimeter was most recently calibrated Altimeter Settings page 80 You can press START from the altimeter or barometer widgets to open the altimeter or barometer setting...

Page 76: ...Monitor page 32 The heart rate monitor does not send or receive data until you put it on 2 Bring the device within 3 m 10 ft of the sensor NOTE Stay 10 m 33 ft away from other wireless sensors while pairing 3 Hold 4 Select Sensors Accessories Add New 5 Select an option Select Search All Sensors Select your sensor type After the sensor is paired with your device the sensor status changes from Searc...

Page 77: ...ve calibrated a foot pod with another Garmin product you may know your calibration factor 1 From the watch face hold 2 Select Sensors Accessories 3 Select your foot pod 4 Select Cal Factor Set Value 5 Adjust the calibration factor Increase the calibration factor if your distance is too low Decrease the calibration factor if your distance is too high Setting Foot Pod Speed and Distance Before you c...

Page 78: ...NOTE You may need to update the Forerunner software before pairing Varia devices Updating the Software Using the Garmin Connect App page 53 tempe Your device is compatible with the tempe temperature sensor You can attach the sensor to a secure strap or loop where it is exposed to ambient air so it provides a consistent source of accurate temperature data You must pair the tempe sensor with your de...

Page 79: ... Sets the background color of each activity to black or white ClimbPro Displays ascent planning and monitoring screens while navigating Countdown Start Enables a countdown timer for pool swimming intervals Data Screens Enables you to customize data screens and add new data screens for the activity Customizing the Data Screens page 74 Edit Weight Allows you to add the weight used for an exercise se...

Page 80: ...e the layout and content of data screens for each activity 1 Hold 2 Select Activities Apps 3 Select the activity to customize 4 Select the activity settings 5 Select Data Screens 6 Select a data screen to customize 7 Select an option Select Layout to adjust the number of data fields on the data screen Select Data Fields to change the data that appears in the field Select Reorder to change the loca...

Page 81: ...ert Type Description Cadence Range You can set minimum and maximum cadence values Calories Event recurring You can set the number of calories Custom Event recurring You can select an existing message or create a custom message and select an alert type Distance Recurring You can set a distance interval Elevation Range You can set minimum and maximum elevation values Heart Rate Range You can set min...

Page 82: ...rmance over different parts of an activity for example every 1 mile or 5 kilometers 1 Hold 2 Select Activities Apps 3 Select an activity NOTE This feature is not available for all activities 4 Select the activity settings 5 Select Auto Lap 6 Select an option Select Auto Lap to turn Auto Lap on or off Select Auto Distance to adjust the distance between laps Each time you complete a lap a message ap...

Page 83: ... 5 Select Auto Climb Status 6 Select Always or When Not Navigating 7 Select an option Select Run Screen to identify which data screen appears while running Select Climb Screen to identify which data screen appears while climbing Select Invert Colors to reverse the display colors when changing modes Select Vertical Speed to set the rate of ascent over time Select Mode Switch to set how quickly the ...

Page 84: ... system for more accurate position information in situations with poor sky visibility Select UltraTrac to record track points and sensor data less frequently UltraTrac page 78 NOTE Using GPS and another satellite together can reduce battery life more quickly than using GPS only GPS and Other Satellite Systems page 78 GPS and Other Satellite Systems Using GPS and another satellite system together o...

Page 85: ...tomize the appearance of the watch face by selecting the layout colors and additional data You can also download custom watch faces from the Connect IQ store Customizing the Watch Face Before you can activate a Connect IQ watch face you must install a watch face from the Connect IQ store Connect IQ Features page 56 You can customize the watch face information and appearance or activate an installe...

Page 86: ...rs Accessories Barometer Calibrate Allows you to manually calibrate the barometer sensor Plot Sets the time scale for the chart in the barometer widget Storm Alert Sets the rate of barometric pressure change that triggers a storm alert Watch Mode Sets the sensor used in watch mode The Auto option uses both the altimeter and barometer according to your movement You can use the Altimeter option when...

Page 87: ...r periods of time USB Mode Sets the device to use MTP media transfer protocol or Garmin mode when connected to a computer Reset Allows you to reset user data and settings Resetting All Default Settings page 91 Software Update Allows you to install software updates downloaded using Garmin Express Use the Auto Update option to enable your device to download the latest software update when a Wi Fi co...

Page 88: ...lect Time and enter the alarm time 4 Select Repeat and select when the alarm should repeat optional 5 Select Sounds and select a type of notification optional 6 Select Backlight On to turn on the backlight with the alarm 7 Select Label and select a description for the alarm optional Deleting an Alarm 1 From the watch face hold 2 Select Alarm Clock 3 Select an alarm 4 Select Delete Starting the Cou...

Page 89: ...rn on the device and acquire satellites the device automatically detects your time zones and the current time of day You can also manually sync the time with GPS when you change time zones and to update for daylight saving time 1 From the watch face hold 2 Select System Time Sync With GPS 3 Wait while the device locates satellites Acquiring Satellite Signals page 91 Setting the Time Manually 1 Fro...

Page 90: ... the remote setting on your VIRB camera See the VIRB Series Owner s Manual for more information You must also set the VIRB widget to be shown in the widget loop Customizing the Widget Loop page 72 1 Turn on your VIRB camera 2 On your Forerunner watch select UP or DOWN to view the VIRB widget 3 If necessary select START to pair your Forerunner watch with your VIRB camera 4 Wait while your watch con...

Page 91: ...uide in the product box for product warnings and other important information 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 Device Care page 86 1 Plug the small end of the USB cable into the charging port on your device 2 Plug the large end of the USB cable into a USB charging...

Page 92: ...rade the life of the product Avoid pressing the keys under water Do not use a sharp object to clean the device Avoid chemical cleaners solvents and insect repellents that can damage plastic components and finishes Thoroughly rinse the device with fresh water after exposure to chlorine salt water sunscreen cosmetics alcohol or other harsh chemicals Prolonged exposure to these substances can damage ...

Page 93: ...e QuickFit 22 bands 1 Use the pin tool to push in the watch pin 2 Remove the band from the watch 3 Select an option To install Forerunner bands align one side of the new band with the holes on the device push in the exposed watch pin and press the band into place Device Information 87 ...

Page 94: ...ce To install QuickFit 22 bands remove the watch pin from the Forerunner band replace the watch pin on the device and press the new band into place NOTE Make sure the band is secure The latch should close over the watch pin 4 Repeat the steps to change the other band 88 Device Information ...

Page 95: ...ºF Wireless frequencies 2 4 GHz 18 dBm nominal 13 56 MHz 37 dBm nominal Troubleshooting Product Updates On your computer install Garmin Express www garmin com express On your smartphone install the Garmin Connect app This provides easy access to these services for Garmin devices Software updates Course updates Data uploads to Garmin Connect Product registration Setting Up Garmin Express 1 Connect ...

Page 96: ...n Connect on Your Computer page 65 Sync your step count with the Garmin Connect app Manually Syncing Data with Garmin Connect page 52 2 Wait while the device syncs your data Syncing can take several minutes NOTE Refreshing the Garmin Connect app or the Garmin Connect application does not sync your data or update your step count The floors climbed amount does not seem accurate Your device uses an i...

Page 97: ...e second to turn on the device Resetting All Default Settings Before you reset all default settings you should sync the device with the Garmin Connect app to upload your activity data NOTE This deletes all user entered information and activity history If you have set up a Garmin Pay wallet restoring default settings also deletes the wallet from your device You can reset all of the device settings ...

Page 98: ...Is my smartphone compatible with my device The Forerunner device is compatible with smartphones using Bluetooth technology Go to www garmin com ble for compatibility information My phone will not connect to the device If your phone will not connect to the device you can try these tips Turn off your smartphone and your device and turn them back on again Enable Bluetooth technology on your smartphon...

Page 99: ...Use UltraTrac GPS mode for your activity UltraTrac page 78 Select the Smart recording interval System Settings page 81 The temperature reading is not accurate Your body temperature affects the temperature reading for the internal temperature sensor To get the most accurate temperature reading you should remove the watch from your wrist and wait 20 to 30 minutes You can also use an optional tempe e...

Page 100: ...tomize the optional data fields Customizing the Data Screens page 74 My music cuts out or my headphones do not stay connected When using a Forerunner 745 device connected to headphones using Bluetooth technology the signal is strongest when there is a direct line of sight between the device and the antenna on the headphones If the signal passes through your body you may experience signal loss or y...

Page 101: ...ce for the current activity Average Cadence Running The average cadence for the current activity Average Descent The average vertical distance of descent since the last reset Average Distance Per Stroke Swimming The average distance traveled per stroke during the current activity Average Distance Per Stroke Paddle sports The average distance traveled per stroke during the current activity Average ...

Page 102: ...aining battery power of a Di2 sensor Distance The distance traveled for the current track or activity Distance Per Stroke Paddle sports The distance traveled per stroke Distance Remaining The remaining distance to the final destination You must be navigating for this data to appear Distance To Next The remaining distance to the next waypoint on the route You must be navigating for this data to app...

Page 103: ...g heart rate for the current swim interval Interval Average Max The average percentage of maximum heart rate for the current swim interval Interval Average Heart Rate The average heart rate for the current swim interval Interval Distance The distance traveled for the current interval Interval Lengths The number of pool lengths completed during the current interval Interval Maximum HRR The maximum ...

Page 104: ...current lap Lap Time The stopwatch time for the current lap Lap Vertical Oscillation The average amount of vertical oscillation for the current lap Lap Vertical Ratio The average ratio of vertical oscillation to stride length for the current lap Last Lap HRR The average percentage of heart rate reserve maximum heart rate minus resting heart rate for the last completed lap Last Lap 500m Pace The av...

Page 105: ...eset Maximum Lap Power The top power output for the current lap Maximum Nautical Speed The maximum speed in knots for the current activity Maximum Power The top power output for the current activity Maximum Speed The top speed for the current activity Minimum Elevation The lowest elevation reached since the last reset Moving Time The total time moving for the current activity Multisport Time The t...

Page 106: ...he total number of strokes for the current activity Strokes Paddle sports The total number of strokes for the current activity Sunrise The time of sunrise based on your GPS position Sunset The time of sunset based on your GPS position Swim Time The swimming time for the current activity not including rest time Temperature The temperature of the air Your body temperature affects the temperature sen...

Page 107: ...o stride length Vertical Ratio Gauge A color gauge showing the ratio of vertical oscillation to stride length Vertical Speed The rate of ascent or descent over time Vertical Speed to Target The rate of ascent or descent to a predetermined altitude You must be navigating for this data to appear Work The accumulated work performed power output in kilojoules VO2 Max Standard Ratings These tables incl...

Page 108: ... 5 04 Good From 2 79 to 3 92 Fair From 2 23 to 2 78 Untrained Less than 2 23 Females Watts per Kilogram W kg Superior 4 30 and greater Excellent From 3 33 to 4 29 Good From 2 36 to 3 32 Fair From 1 90 to 2 35 Untrained Less than 1 90 FTP ratings are based on research by Hunter Allen and Andrew Coggan PhD Training and Racing with a Power Meter Boulder CO VeloPress 2010 102 Appendix ...

Page 109: ...f your wheel or use one of the calculators available on the internet Tire Size Wheel Circumference mm 20 1 75 1515 20 1 3 8 1615 22 1 3 8 1770 22 1 1 2 1785 24 1 1753 24 3 4 Tubular 1785 24 1 1 8 1795 24 1 75 1890 24 1 1 4 1905 24 2 00 1925 24 2 125 1965 26 7 8 1920 26 1 1 0 1913 26 1 1952 26 1 25 1953 26 1 1 8 1970 26 1 40 2005 26 1 50 2010 26 1 75 2023 26 1 95 2050 26 2 00 2055 26 1 3 8 2068 26 ...

Page 110: ...0 700 44C 2235 700 45C 2242 700 47C 2268 Symbol Definitions These symbols may appear on the device or accessory labels Alternating current The device is suitable for alternating current Direct current The device is suitable for direct current only WEEE disposal and recycling symbol The WEEE symbol is attached to the product in compliance with the EU directive 2012 19 EU on Waste Electrical and Ele...

Page 111: ...round contact time 35 36 GroupTrack 58 79 H heading setting 69 headphones Bluetooth technology 61 94 connecting 61 health stats 28 heart rate 2 10 28 30 40 86 alerts 31 76 monitor 29 31 34 37 39 40 46 pairing sensors 30 zones 23 25 38 63 history 10 62 63 deleting 64 sending to computer 64 65 hydration 28 I icons 2 incident detection 57 58 indoor training 5 6 8 70 intensity minutes 27 40 90 interva...

Page 112: ...Effect 38 41 training load 44 45 training status 15 25 38 44 45 treadmill 6 triathlon training 8 9 troubleshooting 7 9 29 33 34 37 48 50 85 89 92 U UltraTrac 78 unit ID 85 units of measure 82 updates software 53 91 92 uploading data 52 USB 92 user data deleting 65 user profile 23 40 V vertical oscillation 34 37 vertical ratio 34 37 VIRB remote 83 84 virtual course 6 Virtual Partner 18 19 VO2 max 1...

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Page 114: ...support garmin com GUID 2492EDA1 1182 400B 8F43 D8B3211E4F3C v2 May 2021 ...

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