Garmin Forerunner 301 - Running GPS Receiver Owner'S Manual Download Page 3

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Forerunner

301 Owner’s Manual

NTRODUCTION

Thank you for choosing the Garmin Forerunner

301

personal trainer! Once you begin training with the heart

rate monitor, building simple and advanced workouts, and

tracking your workout history, the Forerunner 301 will soon

become your indispensable training partner.
To get the most out of your new Forerunner, please review

the

Quick Start Guide

and this

Owner’s Manual

. Consult the

following sections to ﬁnd valuable information:

Getting Started—

Charge your Forerunner, learn to position

and use the heart rate monitor, and set up the Forerunner for

your ﬁrst workout.

Workouts—

Learn to create and customize workouts on

your Forerunner, from simple timed training to advanced

interval workouts.

Navigation—

Learn to use the navigating features of your

Forerunner, including how to view the Map mode, save

locations, create routes, and ﬁnd your way home.

Appendix—

Review cleaning instructions and information

about Garmin Training Center

™

, the heart rate monitor, and

heart rate zones.

Be sure to read the Safety Information

in this section to learn how to use your Forerunner 301

and the heart rate monitor safely and responsibly.
Index—

Contains a comprehensive index by subject.

Always consult your physician before you

begin or modify any exercise program.

NTRODUCTION

Summary of Contents for Forerunner 301 - Running GPS Receiver

Page 1: ...Forerunner 301 personal trainer owner s manual ...

Page 2: ...rmin reserves the right to change or improve its products and to make changes in the content without obligation to notify any person or organization of such changes or improvements Visit the Garmin Web site www garmin com for current updates and supplemental information concerning the use and operation of this and other Garmin products Garmin Forerunner Auto Lap and Auto Pause are registered trade...

Page 3: ...ate monitor and set up the Forerunner for your ﬁrst workout Workouts Learn to create and customize workouts on your Forerunner from simple timed training to advanced interval workouts Navigation Learn to use the navigating features of your Forerunner including how to view the Map mode save locations create routes and ﬁnd your way home Appendix Review cleaning instructions and information about Gar...

Page 4: ...MultiSport Manually 23 Auto MultiSport Workouts 24 Viewing Workout History 25 Navigating with Forerunner 29 Navigating with the Map 29 Marking and Finding Locations 31 Navigating Back to Start 33 Navigating with Routes 34 Viewing GPS Information 36 About GPS 36 Customizing the Forerunner 37 Changing General Settings 37 Changing Sport Settings 39 Setting Up Custom Pages 41 Setting Speed Zones 42 Se...

Page 5: ... before you begin using it Be sure the USB port weather cap and surrounding area are thoroughly dry before charging or connecting to a personal computer to prevent corrosion To charge the Forerunner 1 Turn the Forerunner over and pull back the weather cap from the USB port on the back of the unit 2 Locate the A C Charger included in the product box Plug the mini USB end of the charger into the USB...

Page 6: ...ithin 90 110 cm 35 43 in of the heart rate monitor to receive your heart rate Be sure to stand at least six feet away from other heart rate monitors while the Forerunner is trying to pair with your heart rate monitor and begin receiving heart rate data Once the Forerunner pairs with your heart rate monitor you can go near other heart rate monitors without fear of interference For more information ...

Page 7: ...our wrist as you would wear a watch with the face oriented toward the sky This position allows the GPS antenna to acquire satellite information quickly and easily Do not adjust the Forerunner too tightly around your wrist as it may cut off blood circulation If needed add the extension strap to the Forerunner s wrist strap To add the extension strap 1 Slide the end of the existing strap through the...

Page 8: ... signals 1 Go outdoors to an open area Then press and hold the Power button to turn on your Forerunner 301 The Welcome Page 2 Wait while the Forerunner searches for satellite signals As the unit acquires signals the bar ﬁlls from left to right and the Satellite icon ﬂashes When the Forerunner has acquired enough satellite signals the bar ﬁlls completely and disappears and the Satellite icon stops ...

Page 9: ...next to the solid heart icon in Timer mode The Heart Rate page displays your heart rate along with your average heart rate and heart rate zone which can help you determine the intensity of your workout For more information on heart rate zones see Training with Heart Rate Zones in the Appendix Timer Mode Menu Mode Current date and time Forerunner Icons Battery icon changes to show it is charging Ti...

Page 10: ...cknowledge messages 3 reset lap Press and hold to reset the timer Press to create new lap when timer is started or stopped 4 enter start stop Press to select options Press to start stop the timer 5 up down Press to highlight options Press to scroll through data pages Front View 1 2 3 4 5 Press and hold mode to change to a different sport Press and hold reset to reset the timer Press start stop to ...

Page 11: ...ighlight Set Time and press enter 4 Highlight the Time Zone ﬁeld and press enter Select the correct time zone from the menu and press enter If your time zone does not appear in the menu select Other and then enter the appropriate UTC offset Universal Time 5 Press mode repeatedly to exit To set your user proﬁle 1 Follow steps 1 and 2 of the previous procedure Then highlight Set User Proﬁle and pres...

Page 12: ...e information see Viewing Workout History To change your sport 1 Press and hold mode until the Change Sport menu appears 2 Highlight Running Biking or Other Then press enter Changing to a different sport When changing sport modes keep this information in mind If you change from one sport mode to another without resetting the timer you automatically enter MultiSport mode See page 23 for more inform...

Page 13: ...r workout ﬂow smoothly NOTE Alerts Auto Pause and Auto Lap settings are sport speciﬁc when you change sport modes you can set new values for alerts pauses and laps Using Time and Distance Alerts Time and distance alerts are useful for long workouts when you want to train for a certain amount of time or distance When you reach your goal the Forerunner beeps and displays a message To set a time or d...

Page 14: ...etting In Running mode it s a pace alert in Biking and Other mode it s a speed alert The pace speed alert takes advantage of Speed Zones which are ranges of pace speed that you can store in the Forerunner for each sport For more information or to set your Speed Zones see Setting Speed Zones in the Customizing section To set a pace speed alert 1 Press mode to access Menu mode Then highlight Trainin...

Page 15: ... drops below a speciﬁc number of beats per minute bpm Heart rate alerts can also notify you if your heart rate exceeds or drops below a certain heart rate zone a range of beats per minute The ﬁve commonly accepted heart rate zones can help you determine the intensity of your workout For more information or to set your heart rate zones see Setting Heart Rate Zones in the Customizing section and Tra...

Page 16: ...tedly to exit Setting Auto Pause You can set the Forerunner 301 to pause the timer automatically during your workout when your pace speed drops below a certain value This setting is especially helpful if your course includes stop lights or other places where you need to slow down or stop When you turn on Auto Pause the Forerunner tracks and displays any paused time as Rest Time on a new data page ...

Page 17: ...t Setting Auto Lap You can set the Forerunner 301 to lap automatically after you travel a certain distance This setting is helpful for comparing your performance over different parts of a workout each mile or kilometer for example To set Auto Lap 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Auto Pause Lap and press enter 3 Highlight the Auto Lap Tr...

Page 18: ...rkout press the and arrows to view more Virtual Partner data Press mode to view Timer mode and then press the and arrows to view the data pages including the Heart Rate page NOTE Alerts Auto Pause and Auto Lap still function when you train with Virtual Partner To set up a workout by distance time 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Virtual...

Page 19: ... a pace speed in the Pace Speed ﬁeld 5 Check the Distance ﬁeld to ensure that the calculated distance seems reasonable Then highlight Done and press enter To set up a workout by distance pace speed 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Virtual Partner and press enter Then highlight Set Distance Pace Speed and press enter 3 Highlight the Dist...

Page 20: ...elect a workout option from the Interval Workout menu To create and save more advanced workouts involving varied distances rest times and repeats refer to the next section Advanced Workouts To create an interval workout 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Interval Workout and press enter 3 Select an option from the Interval Workout page ac...

Page 21: ... begins During the rest lap another audible alarm sounds when you are within 5 seconds or 20 meters 65 feet of resuming your workout Press mode once to hide the rest banner To view the rest banner again press mode until it appears NOTE Auto Pause Auto Lap and Alerts do not function when you are doing an interval workout When you complete all steps in your interval workout a banner appears To end a...

Page 22: ...orkouts and transfer them to your Forerunner 301 However you can create and save an advanced workout directly on your Forerunner if you wish Note that you cannot use the Forerunner to schedule workouts you must use Garmin Training Center To create an advanced workout using the Forerunner 1 Press mode to access Menu mode Then highlight Training Assistant and press enter 2 Highlight Advanced Workout...

Page 23: ...y pressing lap 7 Below Duration enter the value where you want the step to end 8 Highlight the Target ﬁeld your goal during the step and press enter Then select a target from the menu Select None if you do not want to set a target for this step 9 Below Target enter a goal speed or heart rate value for this step if necessary 10 If this is a rest lap select the Rest Lap ﬁeld and then select Yes Crea...

Page 24: ...step of the workout including the name of the step the goal if any and several pages of workout data To start an advanced workout 1 Press mode to access Menu mode 2 Select Training Assistant and then Advanced Workout 3 Highlight the workout you want to start and press enter If you have previously scheduled workouts from Garmin Training Center on your Forerunner highlight one of the four options To...

Page 25: ...h black from the top to the bottom When you are outside of your goal range the ﬁeld ﬁlls with black completely Advanced Workouts are sport speciﬁc which means you create workouts for a speciﬁc sport and you must do them in that sport For example if you want to create an advanced workout in the Forerunner for Biking you must switch to Biking mode When you create workouts in Garmin Training Center j...

Page 26: ...s mode to access Menu mode 2 From Menu mode select Training Assistant and then Advanced Workout 3 If you have loaded workouts from Garmin Training Center on your Forerunner highlight View All and press enter 4 Highlight the workout you want to change and press enter Then highlight Edit Workout and press enter 5 Select the step you want to edit and press enter Then make any necessary changes and pr...

Page 27: ...n see Viewing Workout History You can create and use MultiSport workouts manually or you can preset MultiSport workouts for races and other events Using MultiSport Manually You can create a manual MultiSport workout by changing sport modes during your workout without resetting the timer When you change sport modes a MultiSport icon appears on each page in Timer mode and a MultiSport timer page is ...

Page 28: ...Edit Leg changes this sport mode to a different sport Insert Leg inserts another sport mode before this sport Remove Leg removes this sport mode from the list 5 To add a sport mode to the end of the list highlight Add Sport and press enter 6 To include transition time between each sport mode highlight Include Transition and press enter Then select Yes and press enter 7 Highlight Done and press ent...

Page 29: ... view history for a certain sport you must change to that sport mode You can view the data on your Forerunner or transfer the data to the Garmin Training Center software where you can analyze your workout To view history by day 1 Press mode to access Menu mode Then select Run History Bike History or Other History 2 Highlight By Day and press enter 3 Press to scroll through the list of workouts As ...

Page 30: ...ory From top to bottom the tabs show workout totals run and rest totals and interval workout goals Advanced Workout History From top to bottom the tabs show workout totals run and rest totals and the advanced workout name MultiSport Workout History The top tab shows workout information for the sport mode you are currently in The bottom tab shows MultiSport totals for all sport modes in the workout...

Page 31: ...ap you want to delete and press enter Then highlight Delete Lap and press enter 3 Highlight Yes and press enter to delete the lap To delete a workout 1 While viewing details for a workout highlight View Laps and press enter 2 Highlight a lap in the list and press enter Then highlight Delete Entire Run and press enter 3 Highlight Yes and press enter to delete the workout To view history by weeks 1 ...

Page 32: ...kouts 3 To view history by weeks highlight View Weeks and press enter To delete old workout history 1 Press mode to access Menu mode Then select Run History Bike History or Other History 2 Highlight Delete and press enter 3 Select an option to delete old workouts To delete all workouts in a sport select Delete Sport Then select a sport To delete all workouts select Delete All This option deletes a...

Page 33: ...1 Press mode to access Menu mode Then select Navigation 2 Highlight Add Map Mode and press enter Map mode appears Navigating with the Map After you have added Map mode press mode to see the three main modes in order Timer Mode Map Mode Menu Mode Once you start the timer and begin to move a tiny dotted line appears on the Map showing you exactly where you have traveled This dotted line is called a ...

Page 34: ...s Menu mode Then select Navigation 2 Select Orient Map North or Orient Map Ahead Orient Map North means that North always appears at the top of the map Your position on the map is represented by a triangle which points toward your current direction The direction arrow at the top of the map disappears when you are in North orientation Orient Map Ahead means the direction you are traveling always ap...

Page 35: ...ode Then select Navigation 3 Highlight Mark Location and press enter Name ﬁeld Symbol ﬁeld 4 Highlight the Name ﬁeld and use the and arrows and enter to change the name if you wish 5 Highlight the Symbol ﬁeld and use the and arrows and enter to select a new symbol 6 Highlight OK and press enter To ﬁnd and go to a Location 1 Press mode to access Menu mode Then select Navigation 2 Highlight Find Loc...

Page 36: ... Location 1 Press mode to access Menu mode Then select Navigation 2 Highlight Find Location and press enter 3 Find the Location you want to change see To ﬁnd and go to a Location Highlight the Location and press enter 4 Select the name symbol elevation or latitude and longitude and make any necessary changes To delete a Location 1 Press mode to access Menu mode Then select Navigation 2 Highlight F...

Page 37: ...starting point the Forerunner takes you back along the exact path you traveled Back to Start works only if you have an active workout timer running or if you have not pressed reset since your last workout Once you press reset your tracks are erased from the Map To navigate back to your starting point 1 Press mode to access Menu mode Then select Navigation 2 Highlight Back to Start and press enter ...

Page 38: ... you want to add using the instructions for ﬁnding Locations see To ﬁnd and go to a Location Highlight the correct Location and press enter 5 Repeat step 4 to continue to add Locations to your route When you are ﬁnished adding Locations highlight Follow and press enter 6 A menu appears To follow the route as listed select the last point in the route from the menu To invert the route select the ﬁrs...

Page 39: ...t the route you want to edit 4 To insert or delete a Location highlight a Location and press enter Then select Insert or Delete 5 When you are ﬁnished making changes select Follow or press mode to exit To delete a route 1 Press mode to access Menu mode Then select Navigation 2 Select Routes 3 Highlight List All and press enter 4 Highlight the route you want to delete and press enter Then highlight...

Page 40: ...h the Forerunner is currently receiving signals The black bars to the right of the graphic represent the strength of each satellite signal received the number of the satellite appears below each bar To view the GPS Info page 1 Press mode to access Menu mode Then select Navigation 2 Highlight GPS Info and press enter The GPS Information page appears About GPS The Global Positioning System GPS is a ...

Page 41: ...s mode to access Menu mode Then highlight Settings and press enter 2 Highlight General and press enter Select the General Settings page To change time settings 1 From the General Settings page highlight Set Time and press enter 2 Select a time format and time zone and enable or disable daylight saving time To change units of measure 1 From the General Settings page highlight Set Units and press en...

Page 42: ...eart Monitor 2 Press enter to select the Heart Rate Monitor ﬁeld Select Off to turn off the monitor Highlight Restart Scan and press enter to reset heart rate monitor scanning if the Forerunner receives erratic readings To lap automatically when you press stop 1 From the General Settings page select Set Lap on Stop 2 Press enter to select the Lap on Stop ﬁeld Select Yes to end the current lap each...

Page 43: ...tra gear or bike weight which affects how calories are calculated You can also set up a Custom page and enter speed zones and heart rate zones for each sport To set extra weight for a sport 1 Press mode to access Menu mode Then highlight Settings and press enter 2 Highlight the sport you are training for and press enter Then select Set Extra Weight 3 Press enter to select the Gear Bike Weight ﬁeld...

Page 44: ...ce alerts and Auto Pause however it does not affect the data stored in workout History To turn on pace smoothing 1 Press mode to access Menu mode Then highlight Settings and press enter 2 Highlight the sport you want to change units for and press enter 3 Highlight Set Speed Units and press enter 4 Highlight the Pace Smoothing ﬁeld and press enter 5 Select the amount of pace smoothing you want to u...

Page 45: ...ss Menu mode Then highlight Settings and press enter 2 Highlight the sport you want to set up the Custom page for and press enter 3 Highlight Set Custom Page and press enter 4 Press enter to select the Custom 1 ﬁeld Select the type of data you want to display in this ﬁeld Setting up a custom page 5 Repeat step 4 for the Custom 2 and Custom 3 ﬁelds NOTE The data ﬁelds on each custom page change bas...

Page 46: ...ced workouts For more information see Basic Workouts and Advanced Workouts To change your speed zones 1 Press mode to access Menu mode Then highlight Settings and press enter 2 Highlight the sport you want to change speed zones for and press enter 3 Highlight Set Speed Zones and press enter Select the speed zone you want to change Then enter minimum and maximum pace speed values Other sport mode s...

Page 47: ...Forerunner begins gathering data to calculate your heart rate zones from your very ﬁrst workout no setup or calibration required When the Forerunner gathers enough data to calculate new heart rate zones a message appears on the Welcome screen immediately after you turn it on Thereafter the Forerunner continues to gather data and adjust your heart rate zones to reﬂect your current ﬁtness level If t...

Page 48: ... then turn it back on in the future the Forerunner restores all old AutoLearn data automatically For more information about heart rate zones and AutoLearn see Training with Heart Rate Zones in the Appendix NOTE Currently AutoLearn works only in Running mode Heart Rate zones for Biking mode and Other mode are based on your maximum heart rate To turn on AutoLearn 1 Press mode to access Menu mode The...

Page 49: ...s enter 4 Highlight the Max HR ﬁeld and press enter Enter your maximum heart rate and select OK 5 Highlight the Zones ﬁeld and press enter Then select Based on Max To change your heart rate zones manually 1 Press mode to access Menu mode Then highlight Settings and press enter 2 Highlight the sport you want to change heart rate zones for and press enter 3 Highlight Set HR Zones and press enter 4 S...

Page 50: ...your ﬁtness by knowing and applying these principles Your heart rate is a good measure of workout intensity Training in certain heart rate zones can help you improve cardiovascular capacity and strength Knowing your heart rate zone can prevent you from overtraining and decrease your risk of injury See Table 1 to learn the beneﬁts of training in each heart rate zone How does the Forerunner determin...

Page 51: ...onversation possible Basic cardiovascular training good recovery pace 3 70 80 Pace moderate more difﬁcult to hold conversation Improved aerobic capacity optimal cardiovascular training 4 80 90 Pace fast and a bit uncomfortable breathing forceful Improved anaerobic capacity and threshold improved speed 5 90 100 Pace a sprinting effort unsustainable for long period of time labored breathing Anaerobi...

Page 52: ... conﬂicting signals from another heart rate monitor so you can exercise in close proximity to other heart rate monitors without fear of interference If the Forerunner loses your heart rate signal the pairing process begins again automatically Follow these steps to pair successfully with your heart rate monitor Position the heart rate monitor and establish a strong connection between it and your pu...

Page 53: ...your body If you have trouble with erratic readings position the transmitter on your back Wear a cotton shirt or wet your shirt Synthetic fabrics that rub or ﬂap against the heart rate monitor can create static electricity that interferes with heart rate signals Make sure the Forerunner is within 90 110 cm 35 43 in of the heart rate monitor Reset the heart rate monitor as described on page 38 or t...

Page 54: ...t and then click Run Type in the drive letter of your CD ROM drive followed by setup example D setup Then press Enter 3 When the welcome screen appears click Install Training Center Then click Next 4 Click I accept the terms of the license agreement Then click Next 5 Click Next to accept the default ﬁle location 6 Click Install 7 Wait while necessary ﬁles are saved to your computer When the Instal...

Page 55: ... spring bar into the wrist band and place one side of the bar into one pinhole 4 Compress the spring bar and snap it into the other pinhole Repeat with the other spring bar Storage Do not store the Forerunner 301 where prolonged exposure to temperature extremes may occur such as in the trunk of a car as permanent damage may result User information such as workout history locations and tracks is re...

Page 56: ...wer Input Rechargeable built in lithium ion battery Battery Life 14 hours typical use Performance Receiver 12 parallel channel Acquisition Time Warm Start Approx 15 seconds Cold Start Approx 45 seconds AutoLocate Approx 5 minutes Update Rate 1 second continuous GPS Accuracy 15 meters RMS1 95 typical2 Velocity Accuracy 0 1 knot RMS steady state Dynamics Performs to speciﬁcations to 6 g s Antenna Bu...

Page 57: ...g Temperature Range 4 F to 140 F 20 C to 60 C operating Battery CR2032 3 V 180 mAh Battery Life 18 months 1 hour per day ECG Sensitivity 550 μV 5 mV p p ECG Detection R wave Heart Rate Range 30 240 bpm Accuracy 1 bpm3 Transmission Range 90 110 cm Transmission Frequency 127 kHz 2 kHz 3 Accuracy may be degraded by poor sensor contact electrical interference and receiver distance from transmitter Spe...

Page 58: ...de the manual Serial Number ___ ___ ___ ___ ___ ___ ___ ___ Contact Garmin If you should encounter any difﬁculty while using your Forerunner 301 or if you have any questions in the U S A contact Garmin Product Support by phone 913 397 8200 or 800 800 1020 Monday Friday 8 am 5 pm Central Time or by e mail at sales garmin com In Europe contact Garmin Europe Ltd at 44 0870 8501241 Replacing the Batte...

Page 59: ...gation AID NAVAID any NAVAID can be misused or misinterpreted and therefore become unsafe CAUTION IT IS THE USER S RESPONSIBILITY TO USE THIS PRODUCT PRUDENTLY THIS PRODUCT IS INTENDED TO BE USED ONLYAS A NAVIGATIONALAID AND MUST NOT BE USED FOR ANY PURPOSE REQUIRING PRECISE MEASUREMENT OF DIRECTION DISTANCE LOCATION OR TOPOGRAPHY THIS PRODUCT SHOULD NOT BE USED TO DETERMINE GROUND PROXIMITY FOR A...

Page 60: ...Some states do not allow the exclusion of incidental or consequential damages so the above limitations may not apply to you Garmin retains the exclusive right to repair or replace the unit or software or offer a full refund of the purchase price at its sole discretion SUCH REMEDY SHALL BE YOUR SOLE AND EXCLUSIVE REMEDY FOR ANY BREACH OF WARRANTY To obtain warranty service contact your local Garmin...

Page 61: ...he following conditions 1 This device may not cause harmful interference and 2 this device must accept any interference received including interference that may cause undesired operation This equipment generates uses and can radiate radio frequency energy and may cause harmful interference to radio communications if not installed and used in accordance with the instructions However there is no gua...

Page 62: ...or any part thereof or create any derivative works based on the Software You agree not to export or re export the Software to any country in violation of the export control laws of the United States of America CE Compliance Issued 30 09 2004 Revised 30 09 2004 Page 1 of 1 DECLARATION of CONFORMITY Application of Council Directive 89 336 EEC 1999 5 EC Standard to which Conformity is Declared EN 550...

Page 63: ...Pages 5 automatic scrolling 38 Daylight Saving Time 37 Distance Alert 9 E Enter Button 6 Extension Strap adding 3 Extra Weight 39 G Garmin Training Center 18 22 installing 50 GPS 36 See also Satellite Signals turning on and off 39 GPS Info page 36 H Heart Rate Alert 11 Heart Rate Icon 5 Heart Rate Monitor interference 48 pairing 2 48 positioning 2 replacing the battery 54 troubleshooting 49 Heart ...

Page 64: ... 55 Satellite Icon 5 Satellite Signals 36 acquiring 4 Serial Number 1 54 Settings changing 37 45 sport settings 39 40 Sounds changing 38 Speciﬁcations 52 53 Speed Alert 10 Speed Zones and alerts 10 setting 42 Sport changing 6 8 Start Stop Button 6 T Time changing 37 Timer Icon 5 Timer Mode 5 Time Alert 9 Time Zone setting 7 Total Distance See also Rest Distance Troubleshooting 49 U Units of Measur...

Page 65: ......

Page 66: ...rmin com Copyright 2004 2006 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151st Street Olathe Kansas 66062 U S A Garmin Europe Ltd Unit 5 The Quadrangle Abbey Park Industrial Estate Romsey SO51 9DL U K Garmin Corporation No 68 Jangshu 2nd Road Shijr Taipei County Taiwan www garmin com Part Number 190 00370 00 Rev F ...

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