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Garmin FORERUNNER 255 Series, Owner'S Manual

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Garmin FORERUNNER 255 Series Owner'S Manual Download Page 69

Training with Running Dynamics

Before you can view running dynamics, you must put on a running dynamics accessory, such as the HRM-Pro, 
and pair it with your watch (

Pairing Your Wireless Sensors, page 60

).

1 Press START, and select a running activity.
2 Press START to start the activity timer.
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.

Sensors and Accessories

61

Summary of Contents for FORERUNNER 255 Series

Page 1: ...FORERUNNER 255SERIES Owner sManual ...

Page 2: ...or are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Android is a trademark of Google Inc Apple iPhone iTunes and Mac are trademarks of Apple Inc registered in the U S and other countries The BLUETOOTH word mark and logos are owned by the Bluetooth SIG Inc and any use of such marks by Garmin is under license The Cooper Instit...

Page 3: ...rite Activity 13 Changing the Order of an Activity in the Apps List 13 Creating a Custom Activity 13 Appearance 13 Watch Face Settings 13 Customizing the Watch Face 14 Glances 15 Viewing the Glance Loop 16 Customizing the Glance Loop 17 Body Battery 17 Viewing the Body Battery Glance 18 Tips for Improved Body Battery Data 18 Viewing the Heart Rate Glance 19 Viewing the Weather Glance 19 Menstrual ...

Page 4: ...al Workout 43 PacePro Training 43 Downloading a PacePro Plan from Garmin Connect 44 Starting a PacePro Plan 45 Stopping a PacePro Plan 45 Creating a PacePro Plan on Your Watch 46 Using Virtual Partner 46 Setting a Training Target 47 Cancelling a Training Target 47 Racing a Previous Activity 47 Using the Metronome 48 Enabling Self Evaluation 48 Extended Display Mode 48 History 48 Using History 49 M...

Page 5: ...t Heart Rate Zones 65 Fitness Goals 66 Setting Your Heart Rate Zones 66 Letting the Watch Set Your Heart Rate Zones 66 Heart Rate Zone Calculations 67 Setting Your Power Zones 67 Detecting Performance Measurements Automatically 67 Music 68 Downloading Personal Audio Content 68 Connecting to a Third Party Provider 68 Downloading Audio Content from a Third Party Provider 68 Disconnecting from a Thir...

Page 6: ...avigation Alerts 86 Power Manager Settings 86 System Settings 87 Time Settings 87 Setting Time Alerts 87 Changing the Screen Settings 88 Changing the Units of Measure 88 Device Information 88 Viewing Device Information 88 Viewing E label Regulatory and Compliance Information 88 Charging the Watch 89 Tips for Charging the Watch 89 Wearing the Watch 90 Device Care 90 Cleaning the Watch 90 Changing t...

Page 7: ... 96 My headphones will not connect to the watch 96 My music cuts out or my headphones won t stay connected 96 Appendix 97 Data Fields 97 VO2 Max Standard Ratings 106 FTP Ratings 107 Wheel Size and Circumference 108 Index 110 Table of Contents v ...

Page 8: ......

Page 9: ...ks Connecting to a Wi Fi Network page 73 Set up safety features Safety and Tracking Features page 76 Set up music Music page 68 Set up your Garmin Pay wallet Setting Up Your Garmin Pay Wallet page 34 Overview LIGHT Press to turn the watch on Press to turn the backlight on and off Hold to view the controls menu for quick access to frequently used functions UP Press to scroll through the glances dat...

Page 10: ...technology status Forerunner music watches only Heart rate status Running Dynamics Pod status Speed and cadence sensor status Bike lights status Bike radar status Extended display mode status Power meter status tempe sensor status VIRB camera status Using the Watch Hold LIGHT to view the controls menu Controls page 32 From the watch face press UP or DOWN to scroll through the glance loop Glances p...

Page 11: ...y data only while the activity timer is running Tips for Recording Activities Charge the watch before starting an activity Charging the Watch page 89 Press BACK to record laps start a new set or pose or advance to the next workout step Press UP or DOWN to view additional data screens Stopping an Activity 1 Press STOP 2 Select an option To resume your activity select Resume To save the activity and...

Page 12: ...rresponds with your perceived effort NOTE You can select to skip the self evaluation 3 Select how you felt during the activity You can view evaluations in the Garmin Connect app Outdoor Activities The Forerunner device comes preloaded with outdoor activities such as running and cycling GPS is turned on for outdoor activities You can add new activities based on default activities such as walking or...

Page 13: ...n activity 2 Go outside and wait while the watch locates satellites 3 Press START 4 Go for a run NOTE On a Forerunner music watch hold DOWN while in an activity to open the music controls Music Playback Controls page 70 5 After you complete your run press STOP 6 Select an option Select Resume to restart the activity timer Select Save to save the run and reset the activity timer You can select the ...

Page 14: ...il the GPS status indicator turns green before starting a track run During your first run on an unfamiliar track run for a minimum of 3 laps to calibrate your track distance You should run slightly past your starting point to complete the lap Run each lap in the same lane NOTE The default Auto Lap distance is 1600 m or 4 laps around the track If you are running in a lane other than lane 1 set the ...

Page 15: ...TEPS eBike you must pair it with your Forerunner device Pairing Your Wireless Sensors page 60 Viewing Your Ski Runs Your watch records the details of each downhill skiing or snowboarding run using the auto run feature This feature is turned on by default for downhill skiing and snowboarding It automatically records new ski runs based on your movement The activity timer pauses when you stop moving ...

Page 16: ...ou complete your activity press STOP and select Save Tips for Swimming Activities Press BACK to record an interval during open water swimming Before starting a pool swimming activity follow the on screen instructions to select your pool size or enter a custom size The watch measures and records distance by completed pool lengths The pool size must be correct to display accurate distance The next t...

Page 17: ...ded during a rest To view other data screens you can press UP or DOWN The auto rest feature is available only for pool swimming Your watch automatically detects when you are resting and the rest screen appears If you rest for more than 15 seconds the watch automatically creates a rest interval When you resume swimming the watch automatically starts a new swim interval You can turn on the auto rest...

Page 18: ...he activity timer 6 After you complete your activity press STOP and select Save Calibrating the Treadmill Distance To record more accurate distances for your treadmill runs you can calibrate the treadmill distance after you run at least 1 5 km 1 mi on a treadmill If you use different treadmills you can manually calibrate the treadmill distance on each treadmill or after each run 1 Start a treadmil...

Page 19: ...the set and start a new one 7 Press BACK to finish the set The watch displays the total reps for the set After several seconds the rest timer appears 8 If necessary edit the number of reps TIP You can also add the weight used for the set 9 When you are done resting press BACK to start your next set 10 Repeat for each strength training set until your activity is complete 11 After your last set pres...

Page 20: ...nds of rest Custom You can set your move time rest time number of moves and number of rounds Using an ANT Indoor Trainer Before you can use a compatible ANT indoor trainer you must pair the trainer with your watch Pairing Your Wireless Sensors page 60 You can use your watch with an indoor trainer to simulate resistance while following a course ride or workout While using an indoor trainer GPS is t...

Page 21: ...ing a Custom Activity 1 Press START 2 Select Add 3 Select 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 4 If necessary select an activity type 5 Select a name or enter a custom name Duplicate activity names include a number for example Bike 2 6 Select an option Select an option to customize spec...

Page 22: ...atch face or an installed Connect IQ watch face 6 If using a pre loaded watch face select START Customize 7 Select an option To change the style of the numbers for the analog watch face select Dial To change the style of the hands for the analog watch face select Hands To change the style of the numbers for the digital watch face select Layout To change the style of the seconds for the digital wat...

Page 23: ...ting heart rate RHR History Displays your activity history and a graph of your recorded activities HRV Status Displays your seven day average of your overnight heart rate variability Intensity minutes Tracks your time spent participating in moderate to vigorous activities your weekly intensity minutes goal and progress toward your goal Last activity Displays a brief summary of your last recorded a...

Page 24: ... sunrise sunset and civil twilight times Training status Displays your current training status and training load which shows you how your training affects your fitness level and performance Training Status page 27 Weather Displays the current temperature and weather forecast Women s health Displays your current cycle or pregnancy tracking status You can view and log your daily symptoms Viewing the...

Page 25: ...analyzes your heart rate variability stress level sleep quality and activity data to determine your overall Body Battery level Like a gas gauge on a car it indicates your amount of available reserve energy The Body Battery level range is from 0 to 100 where 0 to 25 is low reserve energy 26 to 50 is medium reserve energy 51 to 75 is high reserve energy and 76 to 100 is very high reserve energy You ...

Page 26: ...vel since 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 watch while sleeping Good sleep charges your Body Battery Strenuous activity a...

Page 27: ...toms sex drive sexual activity ovulation days and more You can learn more and set up this feature in the Health Stats settings of the Garmin Connect app Menstrual cycle tracking and details Physical and emotional symptoms Period and fertility predictions Health and nutrition information NOTE You can use the Garmin Connect app to add and remove glances Using the Stress Level Glance The stress level...

Page 28: ...e time based on your current state of fitness Viewing Your Predicted Race Times page 22 HRV status The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability HRV status based on your personal long term HRV averages Heart Rate Variability Status page 23 Performance condition Your performance condition is a real time assessment after 6 to 20 min...

Page 29: ...air 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 106 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 rat...

Page 30: ...estimate About VO2 Max Estimates page 21 1 Hold UP 2 Select Activities Apps 3 Select Trail Run or Ultra Run 4 Select the activity settings 5 Select Record VO2 Max Off Viewing Your Predicted Race Times For the most accurate estimate complete the user profile setup Setting Up Your User Profile page 65 and set your maximum heart rate Setting Your Heart Rate Zones page 66 Your watch uses the VO2 max e...

Page 31: ...eraging well below the normal range for your age You can sync your watch with your Garmin Connect account to view your current heart rate variability status trends and educational feedback 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 ab...

Page 32: ...etting Your VO2 Max Estimate for Cycling page 22 The watch uses your user profile information from the initial setup and your VO2 max estimate to estimate your FTP The watch will automatically detect your FTP during rides at a steady high intensity with heart rate and power 1 Press UP or DOWN to view the performance glance 2 Press START to view glance details 3 Press UP or DOWN to view your FTP es...

Page 33: ... Your FTP appears as a value measured in watts per kilogram your power output in watts and a position on the color gauge 7 Select an option Select Accept to save the new FTP Select Decline to keep your current FTP 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 ...

Page 34: ...te 6 After 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 Syncing Activities and Performance Measurements You can sync activities ...

Page 35: ...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 About VO2 Max Estimates page 21 Your watch displays heat and altitude corrected VO2 max values when you are acclimating to high heat environments or high altitude Acute load Acute load is a weighted sum of your recent exercise load scores includin...

Page 36: ...ition and stress management Strained There is imbalance between your recovery and training load It is a normal result after a hard training or major event Your body may be struggling to recover so you should pay attention to your overall health Tips for Getting Your Training Status The training status feature depends on updated assessments of your fitness level including at least one VO2 max measu...

Page 37: ...or your higher intensity activities High aerobic shortage Try adding more high aerobic activities to help improve your lactate threshold and VO2 max over time Anaerobic shortage Try adding a few more intense anaerobic activities to improve your speed and anaerobic capacity over time Balanced Your training load is balanced and provides all around fitness benefits as you continue training Low aerobi...

Page 38: ...erobic Training Effect as data fields to one of your training screens to monitor your numbers throughout the activity 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 Impacts your aerobic fitness Impacts your anaerobic fi...

Page 39: ...us If you are injured or sick you can pause your training status You can continue to record fitness activities but your training status training load focus recovery feedback and workout recommendations are temporarily disabled You can resume your training status when you are ready to start training again For best results you need at least one VO2 max measurement each week About VO2 Max Estimates p...

Page 40: ... or disable the battery saver featurexref customizing battery saver Backlight Select to adjust the screen brightness Changing the Screen Settings page 88 Broadcast Heart Rate Select to turn on heart rate broadcasting to a paired device Broadcasting Heart Rate Data page 52 Compass Select to open the compass screen Do Not Disturb Select to enable or disable do not disturb mode to dim the screen and ...

Page 41: ...ge 79 Sunrise Sunset Select to view sunrise sunset and twilight times Sync Select to sync your watch with your paired phone Timer Select to set a countdown timer Starting the Countdown Timer page 79 Wallet Select to open your Garmin Pay wallet and pay for purchases with your watch Garmin Pay page 34 Wi Fi Select to enable or disable Wi Fi communications Viewing the Controls Menu The controls menu ...

Page 42: ... Your Garmin Pay Wallet You can add one or more participating credit or debit cards to your 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 Paying for a Purchase Using Your Watch Before you can use your watch to pay for purchases you must set u...

Page 43: ... 3 Select a card 4 Select an option To temporarily suspend or unsuspend the card select Suspend Card The card must be active to make purchases using your Forerunner watch To delete the card select Changing Your Garmin Pay Passcode You must know your current passcode to change it If you forget your passcode you must reset the Garmin Pay feature for your Forerunner watch create a new passcode and re...

Page 44: ...your Garmin Connect calendar you can view the event on your watch by adding the primary race glance Glances page 15 The event date must be in the next 365 days The watch displays a countdown to the event your goal time or predicted finish time running events only and weather information NOTE Historical weather information for the location and date is available right away Local forecast data appear...

Page 45: ...fications Alerts System Alerts Activity Tracking Move Alert On Sleep Tracking While you are sleeping the watch automatically detects your sleep and monitors your movement during your normal sleep hours You can set your normal sleep hours in the user settings on your Garmin Connect account Sleep statistics include total hours of sleep sleep stages sleep movement and sleep score You can view your sl...

Page 46: ...tes by comparing your heart rate data to your average resting heart rate If heart rate is turned off the watch calculates moderate intensity minutes by analyzing your steps per minute Start a timed activity for the most accurate calculation of intensity minutes Wear your watch all day and night for the most accurate resting heart rate Garmin Move IQ When your movements match familiar exercise patt...

Page 47: ...orkouts 3 Find a workout or create and save a new workout 4 Select or Send to 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 74 1 From the Garmin Connect app select or 2 Select Training Workouts Create a Workout 3 Select an activity 4 Create y...

Page 48: ...daily workout you must have a VO2 max estimate About VO2 Max Estimates page 21 1 Press START 2 Select Run or Bike The daily suggested workout appears 3 Press DOWN to view details about the workout such as steps and estimated benefit optional 4 Select START and select an option To do the workout select Do Workout To skip the workout select Dismiss To view workout suggestions for the upcoming week s...

Page 49: ... you can maintain continuously without exhaustion You can use your CSS to guide your training pace and monitor your improvement 1 Press START 2 Select Pool Swim 3 Hold UP 4 Select Training Critical Swim Speed Do Critical Swim Speed Test 5 Press DOWN to preview the workout steps optional 6 Press START 7 Press START to start the activity timer 8 Follow the on screen instructions Editing Your Critica...

Page 50: ...he training plan in your calendar Adaptive Training Plans Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals For example you can answer a few questions and find a plan to help you complete a 5 km race The plan adjusts to your current level of fitness coaching and schedule preferences and race date When you start a plan the Garmin coach glance is a...

Page 51: ...y timer 7 When your interval workout has a warm up press BACK to begin the first interval 8 Follow the on screen instructions After you complete all of the intervals a message appears Stopping an Interval Workout At any time press BACK to stop the current interval or rest period and transition to the next interval or rest period After all intervals and rest periods are complete press BACK to end t...

Page 52: ...ect you must have a Garmin Connect account Garmin Connect page 74 1 Select an option Open the Garmin Connect app and select or Go to connect garmin com 2 Select Training PacePro Pacing Strategies 3 Follow the on screen instructions to create and save a PacePro plan 4 Select or Send to Device 44 Training ...

Page 53: ... plan 7 Select Use Plan to start the plan 8 If necessary select to enable course navigation 9 Press START to start the activity timer Target split pace Current split pace Completion progress for the split Distance remaining in the split Overall time ahead of or behind your target time TIP You can hold UP and select Stop PacePro to stop the PacePro plan The activity timer continues running Stopping...

Page 54: ... View Splits to preview the splits Select Elevation Plot to view an elevation plot of the course Select Remove to discard the plan Using Virtual Partner Your Virtual Partner is a training tool designed to help you meet your goals You can set a pace for the Virtual Partner and race against it NOTE This feature is not available for all activities 1 Hold UP 2 Select Activities Apps 3 Select an activi...

Page 55: ...rent performance and the time remaining 6 Press START to start the activity timer TIP You can hold UP and select Cancel Target to cancel the training target Cancelling a Training Target 1 During an activity hold UP 2 Select Cancel Target Racing a Previous Activity You can race a previously recorded or downloaded activity This feature works with the Virtual Partner feature so you can see how far ah...

Page 56: ...ew the metronome screen 10 If necessary hold UP to change the metronome settings Enabling Self Evaluation When you save an activity you can evaluate your perceived effort and how you felt during the activity Your self evaluation information can be viewed in your Garmin Connect account 1 Hold UP 2 Select Activities Apps 3 Select an activity 4 Select the activity settings 5 Select Self Evaluation 6 ...

Page 57: ...un select Runs To select an exercise set and view additional information about each set select Sets To view the activity on a map select Map To view an elevation plot for the activity select Elevation Plot To 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...

Page 58: ...ime data saved to your watch 1 From the watch face hold UP 2 Select History Totals 3 Select an activity 4 Select an option to view weekly or monthly totals Viewing Your Time in Each Heart Rate Zone Viewing your time in each heart rate zone can help you adjust your training intensity 1 From the watch face hold UP 2 Select History 3 Select This Week or Previous Weeks 4 Select an activity 5 Press STA...

Page 59: ...four hours highlighting your highest and lowest heart rate Your current stress level The watch measures your heart rate variability while you are inactive to estimate your stress level A lower number indicates a lower stress level Your current Body Battery energy level The watch calculates your current energy reserves based on sleep stress and activity data A higher number indicates a higher energ...

Page 60: ... potential heart condition and is not intended to treat or diagnose any medical condition or disease Always defer to your health care provider for any heart related issues You can set the heart rate threshold value 1 From the heart rate glance hold 2 Select Heart Rate Options Abnormal Heart Rate Alerts 3 Select High Alert or Low Alert 4 Set the heart rate threshold value Each time your heart rate ...

Page 61: ...d your elevation The elevation profile helps indicate how your pulse oximeter readings are changing relative to your to elevation On the watch your pulse oximeter reading appears as an oxygen saturation percentage and color on the graph On your Garmin Connect account you can view additional details about your pulse oximeter readings including trends over multiple days For more information about pu...

Page 62: ...er Sleep Tracking You can set your device to continuously measure your blood oxygen saturation while you sleep NOTE Unusual sleep positions can cause abnormally low sleep time SpO2 readings 1 From the pulse oximeter glance hold UP 2 Select Pulse Ox Options During Sleep Turning On All Day Mode 1 From the pulse oximeter glance hold UP 2 Select Pulse Ox Options All Day The device automatically analyz...

Page 63: ...on Courses 5 Select a course 6 Select Do Course Navigation information appears 7 Select START to begin navigation Creating a Course on Garmin Connect Before you can create a course on the Garmin Connect app you must have a Garmin Connect account Garmin Connect page 74 1 From the Garmin Connect app select or 2 Select Training Courses Create Course 3 Select a course type 4 Follow the on screen instr...

Page 64: ...ur Location You can save your current location to navigate back to it later NOTE You can add options to the controls menu Customizing the Controls Menu page 34 1 Hold LIGHT 2 Select Save Location 3 Follow the on screen instructions Viewing and Editing Your Saved Locations TIP You can save a location from the controls menu Controls page 32 1 Press START 2 Select Navigation Saved Locations 3 Select ...

Page 65: ...rack to follow and your destination appear on the map Stopping Navigation To stop navigation and continue your activity hold UP and select Stop Navigation or Stop Course To stop navigation and save your activity press STOP and select Save Map represents your location on the map Location names and symbols appear on the map When you are navigating to a destination your route is marked with a line on...

Page 66: ...tomatically selects the zoom level for optimal use of your map When disabled you must zoom in or out manually Compass The watch has a 3 axis compass with automatic calibration The compass features and appearance change depending on your activity whether GPS is enabled and whether you are navigating to a destination You can change the compass settings manually Compass Settings page 84 Altimeter and...

Page 67: ...re training indoors or when your GPS signal is weak Headphones You can use Bluetooth headphones to listen to music loaded onto your Forerunner watch Connecting Bluetooth Headphones page 69 Lights You can use Varia smart bike lights to improve situational awareness Power You can use a power meter such as Rally and Vector to view your power data on your watch You can adjust your power zones to match...

Page 68: ...g power data fields to view your power output and make adjustments to your training Data Fields page 97 You can set up power alerts to be notified when you reach a specified power zone Activity Alerts page 82 Running power zones are similar to cycling power zones The values for the zones are default values based on gender weight and average ability and may not match your personal abilities You can...

Page 69: ... Pro and pair it with your watch Pairing Your Wireless Sensors page 60 1 Press START and select a running activity 2 Press START to start the activity timer 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 Sensors and Accessories 61 ...

Page 70: ...3 163 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 ...

Page 71: ... up NOTE Ground contact time and balance appears only while running It is not calculated while walking 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 81 NOTE Chest heart rate data is not visible on co...

Page 72: ...ature data See the instructions for your tempe sensor for more information www garmin com manuals tempe VIRB Remote The VIRB remote function allows you to control your VIRB action camera using your device Controlling a VIRB Action Camera Before you can use the VIRB remote function you must enable the remote setting on your VIRB camera See the VIRB Series Owner s Manual for more information 1 Turn ...

Page 73: ...file You can update your user profile on your watch or on the Garmin Connect app Setting Up Your User Profile You can update your gender date of birth height weight wrist heart rate zone power zone and Critical Swim Speed CSS settings Recording a Critical Swim Speed Test page 41 The watch uses this information to calculate accurate training data 1 Hold UP 2 Select User Profile 3 Select an option V...

Page 74: ...s Automatically page 67 4 Select LTHR and enter your lactate threshold heart rate You can perform a guided test to estimate your lactate threshold Lactate Threshold page 25 You can use the Auto Detection feature to automatically record your lactate threshold during an activity Detecting Performance Measurements Automatically page 67 5 Select Resting HR Set Custom and enter your resting heart rate ...

Page 75: ...watch or using your Garmin Connect account 1 Hold UP 2 Select User Profile Heart Rate Power Zones Power 3 Select an activity 4 Select Based On 5 Select an option Select Watts to view and edit the zones in watts Select FTP or TP to view and edit the zones as a percentage of your threshold power 6 Select FTP or Threshold Power and enter your value You can use the Auto Detection feature to automatica...

Page 76: ...laylists 4 Select the checkboxes for the audio files and select Send to Device 5 If necessary in the Forerunner music list select a category select the checkboxes and select Remove From Device to remove audio files Connecting to a Third Party Provider Before you can download music or other audio files to your watch from a supported third party provider you must connect the provider to your watch S...

Page 77: ...h 2 Enable pairing mode on the headphones 3 Hold UP 4 Select Music Headphones Add New 5 Select your headphones to complete the pairing process Listening to Music 1 Hold DOWN from any screen to open the music controls 2 If necessary connect your Bluetooth headphones Connecting Bluetooth Headphones page 69 3 Hold UP 4 Select Music Providers and select an option To listen to music downloaded to the w...

Page 78: ...ough the current audio file Select to change the repeat mode Select to change the shuffle mode Controlling Music Playback on a Connected Phone 1 On your phone start playing a song or playlist 2 Select an option On a Forerunner music watch hold DOWN from any screen to open the music controls On a Forerunner non music watch press DOWN to view the music controls glance NOTE You may need to add the mu...

Page 79: ...n the Garmin Connect app 2 Select an option to enable pairing mode on your watch During the initial setup select when you are prompted to pair with your phone If you previously skipped the pairing process hold UP and select Connectivity Pair Phone NOTE If you have a Forerunner non music watch hold UP and select Pair Phone 3 Select an option to add your watch to your account If this is the first ti...

Page 80: ...he notifications glance 2 Press START and select a text message notification 3 Press START 4 Select Reply 5 Select a message from the list Your phone sends the selected message as an SMS text message Managing Notifications You can use your compatible phone to manage notifications that appear on your Forerunner watch Select an option If you are using an iPhone go to the iOS notifications settings t...

Page 81: ...anguage or the dialect of the voice prompts select Dialect Wi Fi Connectivity Features Wi Fi is available only on the Forerunner music watch Activity uploads to your Garmin Connect account Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity Audio content Allows you to sync audio content from third party providers Software updates You can do...

Page 82: ...OTE Some data requires an optional accessory such as a heart rate monitor Plan your training You can choose a fitness goal and load one of the day by day training plans Track your progress You can track your daily steps join a friendly competition with your connections and meet your goals Share your activities You can connect with friends to follow each other s activities or post links to your act...

Page 83: ...vice to your computer using the USB cable When new software is available Garmin Express sends it to your device 2 Follow the on screen instructions 3 Do not disconnect your device from the computer during the update process NOTE If you have already set up your device with Wi Fi connectivity Garmin Connect can automatically download available software updates to your device when it connects using W...

Page 84: ... outdoor activities the watch 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 followers using email or social media allowing them to view your live data on a web page Live Event Sharing Allows you to send messages to friends and family duri...

Page 85: ...ts must be able to receive emails or text messages standard text messaging rates may apply 1 Hold LIGHT 2 When you feel three vibrations release the button to activate the assistance feature The countdown screen appears TIP Before the countdown is complete you can hold any button to cancel the message Live Event Sharing Live event sharing allows you to send messages to friends and family during an...

Page 86: ...ct the alarm for more options Select Status to turn the alarm on or off Select Time to edit the time Select Repeat and select when the alarm should repeat Select Sound and Vibe and select a type of notification Select Backlight to turn on the backlight with the alarm Select Label and select a description for the alarm Deleting an Alarm 1 From the watch face hold UP 2 Select Alarm Clock 3 Select an...

Page 87: ... Done To review the lap timers press UP and select Review NOTE The Review option appears only after you have completed multiple laps To return to the watch face without resetting the timers press UP and select Go To Watchface To enable or disable lap recording press UP and select Lap Key Starting the Countdown Timer 1 From any screen hold LIGHT 2 Select Timer NOTE You may need to add this item to ...

Page 88: ... Distance option marks laps at a specific distance When you complete a lap a customizable lap alert message appears This feature is helpful for comparing your performance over different parts of an activity Auto Pause Sets the options for the Auto Pause feature to stop recording data when you stop moving or when you drop below a specified speed This feature is helpful if your activity includes sto...

Page 89: ...uilt in accelerometer You can also enable the Lap Key and theLap Alert settings Self Evaluation Sets how often you evaluate your perceived effort for the activity Evaluating an Activity page 4 Stroke Detect Enables stroke detection for pool swimming Transitions Enables transitions for multisport activities Vibration Alerts Enables alerts that notify you to inhale or exhale during a breathwork acti...

Page 90: ...ch records a specified value or interval For example you can set the watch to alert you every 30 minutes Alert Name Alert 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...

Page 91: ...u can use the auto climb feature to detect elevation changes automatically You can use it during activities such as climbing hiking running or biking 1 Hold UP 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 Climb Status 6 Select Always or When Not Navigating 7 Select an option Select Run Screen to ide...

Page 92: ... Calibrate Allows you to manually calibrate the compass sensor Calibrating the Compass Manually page 84 Display Sets the directional heading on the compass to letters degrees or milliradians North Ref Sets the north reference of the compass Setting the North Reference page 84 Mode Sets the compass to use electronic sensor data only On a combination of GPS and electronic sensor data when moving Aut...

Page 93: ...he rate of barometric pressure change that triggers a storm alert Sensor Mode Sets the mode for the sensor The Auto option uses both the altimeter and barometer according to your movement You can use the Altimeter Only option when your activity involves changes in altitude or the Barometer Only option when your activity does not involve changes in altitude Pressure Sets how the watch displays pres...

Page 94: ...Hold UP 2 Select Navigation Heading Bug Setting Navigation Alerts You can set alerts to help you navigate to your destination 1 Hold UP 2 Select Navigation Alerts 3 Select an option To set an alert for a specified distance from your final destination select Final Distance To set an alert for the estimated time remaining until you reach your final destination select Final ETE To set an alert when y...

Page 95: ... time USB Mode Sets the watch to use MTP media transfer protocol or Garmin mode when connected to a computer Sets the watch to use mass storage mode or Garmin mode when connected to a computer Reset Allows you to reset user data and settings Resetting All Default Settings page 94 Software Update Allows you to install software updates downloaded using Garmin Express Use the Auto Update option to en...

Page 96: ...e units of measure for distance pace and speed elevation and more 1 Hold UP 2 Select System Format Units 3 Select a measurement type 4 Select a unit of measure Device Information Viewing Device Information You can view device information such as the unit ID software version regulatory information and license agreement 1 Hold UP 2 Select System About Viewing E label Regulatory and Compliance Inform...

Page 97: ...end of the USB cable into the charging port on your watch 2 Plug the large end of the USB cable into a USB charging port The watch displays the current battery charge level Tips for Charging the Watch 1 Connect the charger securely to the watch to charge it using the USB cable Charging the Watch page 89 You can charge the watch by plugging the USB cable into a Garmin approved AC adapter with a sta...

Page 98: ... to www garmin com fitandcare Device Care NOTICE Avoid extreme shock and harsh treatment because it can degrade the life of the product Avoid pressing the buttons 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...

Page 99: ...uilt in lithium ion battery Water rating Swim 5 ATM1 Forerunner music media storage Up to 4 GB approximately 500 songs Operating temperature range From 20º to 60ºC from 4º to 140ºF Charging temperature range From 0º to 45ºC from 32º to 113ºF Forerunner non music radio frequency protocol 2 4 GHz 3 06 dBm maximum Forerunner 255 Music 2 4 GHz 18 64 dBm maximum Forerunner 255S Music radio frequency pr...

Page 100: ...he system settings System Settings page 87 On your computer install Garmin Express www garmin com express On your phone install the Garmin Connect app This provides easy access to these services for Garmin devices Software updates Data uploads to Garmin Connect Product registration Setting Up Garmin Express 1 Connect the device to your computer using a USB cable 2 Go to www garmin com express 3 Fo...

Page 101: ...to 3 m 10 ft Avoid holding handrails or skipping steps while climbing stairs In windy environments cover the watch with your sleeve or jacket as strong gusts can cause erratic readings My intensity minutes are flashing When you exercise at an intensity level that qualifies toward your intensity minutes goal the intensity minutes flash Acquiring Satellite Signals The device may need a clear view of...

Page 102: ...stored music Maximizing Battery Life You can do several things to extend the life of the battery Turn off activity tracking Turning Off Activity Tracking page 38 Reduce the backlight timeout Changing the Screen Settings page 88 Reduce the backlight brightness Set up the battery saver preferences in the power managerxref customizing battery saver Turn off Bluetooth wireless technology when you are ...

Page 103: ...ce hold UP and select Phone Pair Phone 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 external temperature sensor to view accurate ambient temperature readings while w...

Page 104: ...h technology on your phone Refer to the owner s manual for your phone for more information Stay 10 m 33 ft away from your phone while connecting your headphones to your watch Pair your headphones with your watch Connecting Bluetooth Headphones page 69 My music cuts out or my headphones won t stay connected When using a Forerunner music watch connected to Bluetooth headphones the signal is stronges...

Page 105: ...minute right and left Lap Cadence Cycling The average cadence for the current lap Lap Cadence Running The average cadence for the current lap Last Lap Cadence Cycling The average cadence for the last completed lap Last Lap Cadence Running The average cadence for the last completed lap Compass Fields Name Description Compass Heading The direction you are moving based on the compass GPS Heading The ...

Page 106: ... Last Lap Ascent The vertical distance of ascent for the last completed lap Last Lap Descent The vertical distance of descent for the last completed lap Maximum Ascent The maximum rate of ascent in feet per minute or meters per minute since the last reset Maximum Descent The maximum rate of descent in meters per minute or feet per minute since the last reset Maximum Elevation The highest elevation...

Page 107: ...te minus resting heart rate Aerobic Training Effect The impact of the current activity on your aerobic fitness level Anaerobic Training Effect The impact of the current activity on your anaerobic fitness level Average Heart Rate Reserve The average percentage of heart rate reserve maximum heart rate minus resting heart rate for the current activity Average Heart Rate The average heart rate for the...

Page 108: ...average percentage of maximum heart rate 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 Heart Rate The average heart rate for the last completed lap Last Lap Heart Rate Max The average percentage of maximum heart rate for the last completed lap Time in Zone The time elapsed in each heart ...

Page 109: ...mance Condition The performance condition score is a real time assessment of your ability to perform Reps During a strength training activity the number of repetitions in a workout set Respiration Rate Your respiration rate in breaths per minute brpm Runs The number of runs for the activity Steps The number of steps taken during the current activity Stress Your current stress level Sunrise The tim...

Page 110: ...get Pace Running The target pace for the next split Overall Ahead Behind Running The overall time ahead or behind of the target pace Split Distance Running The total distance of the current split Split Distance Remaining Running The remaining distance of the current split Split Pace Running The pace for the current split Split Target Pace Running The target pace for the current split Power Fields ...

Page 111: ...me while running Ground Contact Time The amount of time in each step that you spend on the ground while running measured in milliseconds Ground contact time is not calculated while walking Lap GCT Balance The average ground contact time balance for the current lap Lap Ground Contact Time The average amount of ground contact time for the current lap Lap Stride Length The average stride length for t...

Page 112: ... Rate Paddle sports The average number of strokes per minute spm during the current activity Average Strokes Per Length The average number of strokes per pool length during the current activity Distance Per Stroke Paddle sports The distance traveled per stroke Interval Stroke Rate The average number of strokes per minute spm during the current interval Interval Strokes Per Length The average numbe...

Page 113: ...mming The total number of strokes for the current activity Strokes Paddle sports The total number of strokes for the current activity Swolf Fields Name Description Average Swolf The average swolf score for the current activity Your swolf score is the sum of the time for one length plus the number of strokes for that length Swim Terminology page 9 In open water swimming 25 meters is used to calcula...

Page 114: ... set Stopped Time The total time stopped for the current activity Swim Time The swimming time for the current activity not including rest time Timer The current time of the countdown timer VO2 Max Standard Ratings These tables include standardized classifications for VO2 max estimates by age and gender Males Percentile 20 29 30 39 40 49 50 59 60 69 70 79 Superior 95 55 4 54 52 5 48 9 45 7 42 1 Exc...

Page 115: ... 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 Appendix 107 ...

Page 116: ...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 117: ... x 2 3 2326 650 x 20C 1938 650 x 23C 1944 650 35A 2090 650 38B 2105 650 38A 2125 700 18C 2070 700 19C 2080 700 20C 2086 700 23C 2096 700 25C 2105 700C Tubular 2130 700 28C 2136 700 30C 2146 700 32C 2155 700 35C 2168 700 38C 2180 700 40C 2200 700 44C 2235 700 45C 2242 700 47C 2268 Appendix 109 ...

Page 118: ... laps 6 lengths 9 live event sharing 77 locations 56 deleting 56 editing 56 saving 56 M main menu customizing 17 map 58 85 maps 57 82 browsing 58 navigating 57 58 menstrual cycle 19 metronome 48 Move IQ 38 multisport 7 13 49 music 70 loading 68 services 69 music controls 70 N navigation 54 57 82 86 NFC 34 north reference 84 notifications 71 72 O oxygen saturation 54 P pace 43 pairing phone 95 sens...

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Page 120: ...support garmin com GUID 676967A0 1B23 4384 9BC9 76F3D643F1C8 v1 May 2022 ...

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