Garmin A03191, Owner'S Manual

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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.
Keys
Image not final
À
LIGHT Hold to turn the device on and off.
Select to turn the backlight on and off.
Á
start and stop Select to start and stop the timer.
Select to choose an option or to acknowledge a
message.
Â
lap and back Select to mark a new lap.
Select to return to the previous screen.
Ã
up and down Select to scroll through the widgets, data screens,
options, and settings.
Training
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. Swolf is a measurement of swimming efficiency and, like
golf, a lower score is better.
Indoor Activities
The Forerunner 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).
Workouts
You can create custom workouts that include goals for each
workout step and for varied distances, times, and calories. You
can create workouts using Garmin Connect
™
or select a training
plan that has built-in workouts from Garmin Connect, and
transfer them to your device.
You can schedule workouts using Garmin Connect. You can
plan workouts in advance and store them on your device.
About the Training Calendar
The training calendar on your device is an extension of the
training calendar or schedule you set up in Garmin Connect.
After you have added a few workouts to the Garmin Connect
calendar, you can send them to your device. All scheduled
workouts sent to the device appear in the training calendar list
by date. When you select a day in the training calendar, you can
view or do the workout. The scheduled workout stays on your
device whether you complete it or skip it. When you send
scheduled workouts from Garmin Connect, they overwrite the
existing training calendar.
Using Garmin Connect Training Plans
Before you can download and use a training plan, you must
have a Garmin Connect account ( Garmin Connect , page 4 ).
You can browse your Garmin Connect account to find a training
plan, schedule workouts, and send them to your device.
1
Connect the device to your computer.
2
From your Garmin Connect account, select and schedule a
training plan.
3
Review the training plan in your calendar.
4
Select , and follow the on-screen instructions.
Interval Workouts
You can create interval workouts based on distance or time. The
device saves your custom interval workout until you create
another interval workout. You can use open intervals for track
workouts and when you are running a known distance.
Heart Rate Features
The Forerunner device has a wrist-based heart rate monitor and
is also compatible with ANT+
®
chest heart rate monitors. You
can view wrist-based heart rate data on the heart rate widget.
When both wrist-based heart rate and ANT+ heart rate data are
available, your device uses the ANT+ heart rate data. You must
have a heart rate monitor to use the features described in this
section.
Running Dynamics
You can use your compatible Forerunner device paired with the
HRM-Run
™
accessory to provide real-time feedback about your
running form. If your Forerunner device was packaged with the
HRM-Run accessory, the devices are already paired.
The HRM-Run accessory has an accelerometer in the module
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 for each step.
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 is not available while walking.
Ground contact time balance : Ground contact time balance
displays the left/right balance of your ground contact time
Introduction 1