Garmin Forerunner 310XT - Running GPS Receiver Owner'S Manual Download

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Forerunner 310XT Owner’s Manual

Training

You can customize your heart rate

zones in your Garmin Connect user

profile and then transfer data to your

Forerunner.

How Do Heart Rate Zones

Affect �our Fitness Goals?

Knowing your heart rate zones can

help you measure and improve

your fitness by understanding and

applying these principles:

Your heart rate is a good measure

of exercise intensity.
Training in certain heart rate

zones can help you improve

cardiovascular capacity and

strength.
Knowing your heart rate

zones can prevent you from

overtraining and can decrease

your risk of injury.

•

Virtual Partner

1. Press

mode

> select

Settings

> select the sport setting option

(depends on your current sport

mode see

page 10

2. Select

Virtual Partner

Your Virtual Partner is a unique

tool designed to help you meet your

training goals. The Virtual Partner

competes with you every time you

and the timer are running.
If you make changes to the Virtual

Partner pace/speed before you start

the timer, those changes are saved.

If you make changes to the Virtual

Partner during the run, when the

timer is started, the changes will not

be saved when the timer is reset. If

you make changes during a run, the

Virtual Partner uses the new pace

from your location.

Summary of Contents for Forerunner 310XT - Running GPS Receiver

Page 1: ...F O R E R U N N E R 3 1 0 X T owner s manual MULTISPORT GPS TRAINING DEVICE ...

Page 2: ... the Garmin logo Forerunner Dynastream Auto Pause Auto Lap Virtual Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries Garmin Connect ANT ANT Agent ANT GSC 10 and USB ANT Stick are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Firstbeat and Analyzed by Firstbeat are registered or...

Page 3: ... us better support you by completing our online registration today Go to http my garmin com Keep the original sales receipt or a photocopy in a safe place Contact Garmin Contact Garmin Product Support if you have any questions while using your Forerunner In the USA go to www garmin com support or contact Garmin USA by phone at 913 397 8200 or 800 800 1020 In the UK contact Garmin Europe Ltd by pho...

Page 4: ... Your Forerunner 4 Step 3 Acquire Satellite Signals 6 Step 4 Pair the Heart Rate Monitor Optional 6 Step 5 Customize Your Sport Settings Optional 8 Step 6 Go workout 8 Step 7 Download Free Software 8 Step 8 Send Workout Data to Your Computer 9 Resetting the Forerunner 9 Training 10 About the Training Page 10 Sport Mode 10 Auto Lap 10 Auto Pause 11 Auto Scroll 12 Heart Rate 12 Virtual Partner 13 Al...

Page 5: ...gs 28 Data Fields 28 System 31 User Profile 33 ANT 33 Using Accessories 35 Pairing Accessories 35 Heart Rate Monitor 36 Foot Pod 37 Bike Details 39 Power Meter 39 GSC 10 40 Appendix 41 Resetting the Forerunner 41 Clearing User Data 41 Updating the Forerunner Software Using Garmin Connect 41 Battery Information 41 Specifications 42 Software License Agreement 43 Declaration of Conformity DoC 44 Trou...

Page 6: ...Do not store the Forerunner where prolonged exposure to temperature extremes may occur such as in the trunk of a car because permanent damage may result User information such as history locations and tracks is retained indefinitely in the memory of the unit without the need for external power Back up important user data by transferring it to Garmin Connect See page 9 Free Software Go to www garmin...

Page 7: ...appears mode Press to view the timer page and menu page The map page and the compass page also appear if they are active Press to exit a menu or a page Your settings are saved Press and hold to switch sport modes lap reset Press to create a new lap Press and hold to reset the timer start stop Press to start or to stop the timer enter Press to select options and to acknowledge messages ...

Page 8: ...o adjust the Virtual Partner pace Forerunner Backlight Press to turn on the backlight for fifteen seconds Use to adjust the backlight level This window also shows several status icons Icons GPS is on and the Forerunner is receiving satellite signals GPS is off for use indoors The timer is running The heart rate sensor is active The foot pod sensor is active The speed cadence sensor is active The p...

Page 9: ...e when outside the temperature range of 32 F 122 F 0 C 50 C 1 Plug the USB connector on the charging clip cable into the AC adapter 2 Plug the AC adapter into a standard wall outlet 3 Align the charging clip posts with the contacts on the back of the Forerunner Contacts 4 Clip the charger securely over the face of the Forerunner Charging clip A fully charged battery will last up to 20 hours depend...

Page 10: ...ile to calculate accurate calorie data See page 5 for information on activity class and lifetime athlete information 1 Follow the on screen instructions to configure the Forerunner and set your user profile 2 Press to view choices and change the default selection 3 Press enter to make a selection If you are using an ANT heart rate monitor select Yes during the configuration to allow the heart rate...

Page 11: ...st daily 7 to 11 hours 9 Daily 11 to 15 hours 10 More than 15 hours Activity Class Chart provided by Firstbeat Technologies Ltd portions of which are based on Jackson et al Prediction of functional aerobic capacity without exercise testing Medicine and Science in Sports Exercise 22 863 870 1990 Activity Class Chart Training Description Training Frequency Training Time Per Week 0 No exercise 1 Occa...

Page 12: ...automatically according to satellite information Step 4 Pair the Heart Rate Monitor Optional While you are trying to pair your heart rate monitor with your Forerunner for the first time move 10 m away from other heart rate monitors Using the Heart Rate Monitor The heart rate monitor is on standby and ready to send data Wear the heart rate monitor directly on your skin just below your breastplate I...

Page 13: ...4 Bring the Forerunner within range 3 m of the heart rate monitor Note If the heart rate data is erratic or does not appear you may have to tighten the strap on your chest or warm up for 5 10 minutes 5 Press mode select Settings Run Settings Heart Rate ANT HR Yes Heart Rate Monitor Module Front Heart Rate Monitor Module Back Snaps Heart Rate Monitor Strap Back Electrodes ...

Page 14: ...ctions Note Press and hold mode and change the sport settings Follow steps 1 and 2 to configure your heart rate settings for biking and other sports modes Step 5 Customize Your Sport Settings Optional 1 Press and hold mode to change the sport mode 2 Press mode select Settings Select the sport setting Select Data Fields to customize up to four data pages for your activity see page 28 Step 6 Go work...

Page 15: ...USB ANT Stick to your computer 1 Plug the USB ANT Stick into an available USB port on your computer 2 Bring your Forerunner within 5 m of your computer 3 Follow the on screen instructions 4 Ensure pairing is enabled 5 Use Garmin Connect to view and analyze your data Resetting the Forerunner If your Forerunner is not operating properly press mode and lap reset simultaneously until the screen goes b...

Page 16: ...training page Use to scroll through the available pages To customize the data fields on the training pages see page 28 Sport Mode Press and hold mode to change the sport mode All settings are specific to the current sport that you have selected Auto Lap You can use Auto Lap to automatically mark the lap at a specific position or after you have traveled a specific distance This setting is helpful f...

Page 17: ... when you select this option and at any location during the run where you pressed lap Note When doing a course see page 18 use By Position to mark laps at all of the lap positions marked in the course Auto Pause Auto Pause is helpful if your training includes stop lights or other places where you need to slow down or stop 1 Press mode select Settings select the sport setting option depends on your...

Page 18: ...g with the optional heart rate monitor HR Zones starts the heart rate zone configuration wizard Follow the on screen instructions Heart Rate Zones Caution Consult your physician to specify heart rate zones targets that are appropriate for your fitness level and health condition Many athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of...

Page 19: ...can prevent you from overtraining and can decrease your risk of injury Virtual Partner 1 Press mode select Settings select the sport setting option depends on your current sport mode see page 10 2 Select Virtual Partner On Your Virtual Partner is a unique tool designed to help you meet your training goals The Virtual Partner competes with you every time you and the timer are running If you make ch...

Page 20: ...n set separate alerts in each sport mode note Alerts do not function during interval or custom workouts 1 Press mode select Training select the sport alerts option depends on your current sport mode see page 10 2 Use and press enter to enter information for any of the following alarms Time Alert notifies you when you have run for a specific amount of time Distance Alert notifies you when you have ...

Page 21: ...note To use power alerts you must have a Forerunner 310XT and a power meter Workouts Press mode select Training Workouts to choose the type of workout right for you note While performing a workout press to view more data pages When you complete all steps in your workout the Workout Finished message appears Interval Workouts You can create an interval workout based on time or on distance and rest p...

Page 22: ...ts a cool down lap When you are finished cooling down press lap to end your workout As you approach the end of the interval an alarm counts down the time until a new interval begins To end an interval early press the lap reset button Custom Workouts Custom workouts can include goals for each workout step and varied distances times and calories Use Garmin Connect to create and edit workouts and tra...

Page 23: ... select a heart rate zone or enter a custom range 9 When you are finished with this step press mode 10 To add another step select Add New Step Repeat steps 5 9 11 To mark any step as a rest step select the step Then select Mark as Rest Step from the menu Rest steps are noted in your workout history To repeat steps 1 Select Add New Step 2 In the Duration field select Repeat 3 In the Back to Step fi...

Page 24: ...recorded activity You can follow the course trying to match or exceed a previous performance You can also race against the Virtual Partner when training with courses Creating Courses Use Garmin Connect to create courses and course points and transfer them to your Forerunner note For more information about transferring data to your Forerunner see page 9 To create a course using the Forerunner 1 Pre...

Page 25: ... warming up and are not on the course the first time that you join the course your Virtual Partner restarts the course from your current location If you stray away from the course the Forerunner displays an Off Course message Use the navigation page to find your way back to the course To delete a course 1 Press mode select Training Courses 2 Select a course from the list 3 Select Delete Course 4 S...

Page 26: ...orkout by changing sport modes during your workout without resetting the timer When you change sport modes press to see the Multisport Timer page To create a multisport workout manually 1 Start and complete a workout in any sport Press stop to finish your workout but do not reset the timer 2 Press and hold mode until the Change Sport menu appears 3 Select another sport 4 Press start to begin your ...

Page 27: ...6 To start your workout select Start Multisport To change from one sport mode to the next press lap If you have included transition time press lap when you are finished with one sport to start the transition time Press lap again to end the transition time and begin the next sport To stop Auto Multisport Press mode select Training Stop Multisport You can also clear a multisport workout by pressing ...

Page 28: ... of all of your data see page 8 Note Your Forerunner will not automatically delete or overwrite your data See page 23 to learn how to delete lap data Viewing and Deleting History You can view the following data on your Forerunner time distance average pace speed calories average heart rate data and average cadence To view activity history 1 Press mode select History Activities 2 Use to scroll thro...

Page 29: ... out with your Forerunner To view the history press mode select History Totals select the sport Deleting History After you have transferred your history to Garmin Connect you can delete the history from your Forerunner 1 Press mode select History Delete 2 Select an option Individual Activities All Activities delete all activities from the history Old Activities delete activities recorded more than...

Page 30: ...ress mode to see the Timer Map and Main Menu pages When 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 track To zoom in or out on the map press You Zoom level Points to North Map Marking Locations A location is any point that you store in memory If you want to remember landmarks or return to a cer...

Page 31: ...1 Press mode select GPS Go to Location 2 All of your saved locations are shown 3 Press to find a location in the list and press enter to select 4 Select Go To Follow the line on the map to the location When you are going to a location the Map and Compass pages are added automatically Press mode to view these pages On the Compass page the arrow points toward the location Go in the direction of the ...

Page 32: ... necessary To delete the location select Delete Back to Start If you want to return to the starting point the Forerunner can take you back along the exact path you traveled using Back to Start To go back to your starting point Press mode select GPS Back to Start A line appears on the map from your current location to your starting point Follow the line back to your starting point ...

Page 33: ...cific number The numbers of several GPS satellites appear on the circular graphic The number corresponds to the current position of that satellite in space Each highlighted number on the graphic corresponds to a satellite from which the Forerunner is currently receiving signals Press on the Satellite page to view satellite strength information The black bars represent the strength of each satellit...

Page 34: ...lect Settings select the sport setting option depends on your current sport mode see page 10 2 Select Data Fields 3 Select one of the training pages 4 Press to select the number of data fields Data Field Options Denotes a data field showing statute or metric units Requires an optional accessory Data Field Description Cadence Steps per minute or revolutions of the crank arm per minute Cadence Avg A...

Page 35: ...mb elevation you travel 200 ft distance your grade is 5 HR Heart rate in bpm HR Max Percentage of maximum heart rate Data Field Description HR HRR Percentage of heart rate reserve maximum heart rate minus resting heart rate HR Avg Average heart rate for the run HR Avg Max Average percentage of maximum heart rate for the run HR Avg HRR Average percentage of heart rate reserve maximum heart rate min...

Page 36: ...art rate Heading Current direction you are traveling Laps Amount of laps completed Pace Current pace Pace Avg Average pace for the run Data Field Description Pace Lap Average pace in the current lap Speed Current speed Speed Avg Average speed for the run Speed Nautical Speed in Knots Speed Lap Average speed in the current lap Power Current power output in watts or FTP Power Avg Average power outpu...

Page 37: ... Lap Average time to complete the laps so far Time Lap Amount of time in the current lap Data Field Description Time Elapsed Run Total amount of time from the beginning to the end of the activity including any pauses or stops Time of Day Current time based on time settings see page 33 The default setting automatically updates the time information System Press mode select Settings System Language c...

Page 38: ...urn message vibrations on or off To change the display settings 1 Press mode select Settings System Display 2 Select from the following options Backlight Timeout select the amount of time the backlight stays on Use a short backlight setting to conserve battery power Contrast select the amount of screen contrast To change map settings 1 Press mode select Settings System Map 2 To change the orientat...

Page 39: ...mat and a time zone User Profile Press mode select Settings User Profile The Forerunner uses information that you enter about yourself to calculate calorie consumption The setup wizard also helps configure your profile before you begin using the Forerunner Calorie expenditure and heart rate analysis technology is provided and supported by Firstbeat Technologies Ltd For more information go to http ...

Page 40: ... Computer 3 Select Pairing On 4 Bring your Forerunner within range 3 m of the computer 5 When the ANT Agent finds your Forerunner ANT Agent displays the unit ID and asks you if you want to pair Select yes 6 Your Forerunner should display the same number ANT Agent displayed If so select yes on your Forerunner to complete the pairing process Note To prevent from transferring data to from any compute...

Page 41: ...o pair it with your Forerunner Pairing is connecting ANT accessories such as the heart rate monitor with your Forerunner The pairing process only takes a few seconds when the accessories are activated and functioning correctly When paired your Forerunner only receives data from your accessory even if you are near other accessories After you pair the first time your Forerunner automatically recogni...

Page 42: ...l to the electrodes Clean the electrodes Dirt and sweat residue can interfere with heart rate signals Wear a cotton shirt or wet your shirt if suitable for your activity 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 of strong electromagnetic fields and some 2 4 GHz wireless sensors whic...

Page 43: ...the four screws Caring for the Heart Rate Monitor Note Unsnap the module before cleaning the strap To prolong the life of your heart rate monitor rinse the strap after every use Hand wash the strap in cold water with a mild detergent after every five uses Do not put the strap in a washing machine or a dryer Foot Pod Your Forerunner is compatible with the foot pod You can use the foot pod to send d...

Page 44: ...r present field 3 Select calibration 4 Select By Distance 5 Select a distance 6 Select continue 7 Press start to begin recording 8 Run or walk the distance 9 Press stop GPS Calibration You must have GPS signals to calibrate the Foot Pod using GPS 1 Press mode select Settings Sport Settings Foot Pod 2 Select Yes in the Foot pod sensor present field 3 Select calibration 4 Select By GPS 5 Enter a dis...

Page 45: ...ort mode 2 Press mode Settings Bike Settings bike name Bike Details 3 Modify the information in the Name Weight and Odometer fields 4 You can select custom in the Wheel Size field to manually enter your wheel size Note The automatic default in the Wheel size field calculates your wheel size automatically using GPS distance Power Meter For a list of compatible third party power meters go to www gar...

Page 46: ...w the device to calculate your power zones automatically You can also enter your power zones manually GSC 10 Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor You must pair the GSC 10 with your Forerunner Calibrating the Bike Sensor Calibrating your bike sensor is optional and can improve accuracy 1 Press mode select Settings Bike Settings bike name ANT Spd Cad 2 Select Y...

Page 47: ...e appears 3 Select Yes to clear all user data Updating the Forerunner Software Using Garmin Connect Go to www garmin com products forerunner310xt for information about Forerunner software updates and Garmin Connect Web based software If there is new software available Garmin Connect alerts you to update the Forerunner s software Follow the on screen instructions Make sure your device stays in rang...

Page 48: ...o 1000 laps 100 user locations waypoints Computer interface USB ANT Stick Battery type 700 mA rechargeable lithium ion battery Battery life up to 20 hours typical use Operating temperature range From 4 F to 140 F from 20 C to 60 C Charging temperature range From 32 F to 122 F from 0 C to 50 C Radio frequency protocol 2 4 GHz Dynastream ANT wireless communications protocol GPS Antenna internal patc...

Page 49: ...t transmit heart rate data to your GPS device while swimming Transmission range approximately 9 8 ft 3 m Battery user replaceable CR2032 3 volts Perchlorate Material special handling may apply See www dtsc ca gov hazardouswaste perchlorate Battery life approximately 4 5 years 1 hour per day Operating temperature from 23 F to 122 F from 5 C to 50 C Radio frequency protocol 2 4 GHz ANT wireless comm...

Page 50: ...re are valuable trade secrets of Garmin and that the Software in source code form remains a valuable trade secret of Garmin You agree not to decompile disassemble modify reverse assemble reverse engineer or reduce to human readable form the Software 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...

Page 51: ... with the Forerunner Stay 10 m away from other ANT accessories while pairing Bring the Forerunner within range 3 m of the sensor while pairing Restart the scan for the accessory see page 35 Make sure the accessory is sending data for example you need to be wearing the heart rate monitor If the problem persists replace the battery in the accessory The heart rate data is inaccurate See page 36 The h...

Page 52: ...lightly deeper breathing conversation possible Basic cardiovascular training good recovery pace 3 70 80 Moderate pace more difficult to hold conversation Improved aerobic capacity optimal cardiovascular training 4 80 90 Fast pace and a bit uncomfortable breathing forceful Improved anaerobic capacity and threshold improved speed 5 90 100 Sprinting pace unsustainable for long period of time labored ...

Page 53: ...rmation 41 compass 25 computer pairing 34 courses 18 deleting 19 starting 18 D data deleting user 41 data send 34 data fields 28 deleting advanced workouts 18 courses 19 history 23 distance data fields 28 E elevation data fields 29 erase data 41 F Firstbeat Technologies Ltd 33 foot pod 37 calibrating 38 force send 34 G Garmin Connect iv 8 32 41 Garmin Product Support i go to location 25 GPS 24 27 ...

Page 54: ...t support i profile user 33 R registration i S Satellite page 27 satellite signals acquiring 6 screen contrast 32 send all data 34 software downloads iv 8 software license agreement 43 software update 41 software version 33 specifications 42 speed data fields 30 sport mode 10 status icons 36 T technical specifications 42 time data fields 31 time zone changing 33 tones 32 totals 23 training 10 trou...

Page 55: ...Forerunner 310XT Owner s Manual 49 Index W waypoints See locations workouts 15 custom 16 interval 15 Z zones power 40 zones heart rate 12 ...

Page 56: ...om 2009 Garmin Ltd or its subsidiaries Garmin International Inc 1200 East 151st Street Olathe Kansas 66062 USA Garmin Europe Ltd Liberty House Hounsdown Business Park Southampton Hampshire SO40 9LR UK Garmin Corporation No 68 Jangshu 2nd Road Shijr Taipei County Taiwan www garmin com May 2009 Part Number 190 01064 00 Rev D Printed in Taiwan ...

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Garmin Forerunner 310XT - Running GPS Receiver, Owner'S Manual

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