Garmin Forerunner 405CX - Running GPS Receiver Owner'S Manual Download Page 20

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Forerunner 405CX Owner’s Manual

Training Mode

Speed

—distance travelled in an

hour, for example miles per hour or

kilometers per hour.

note:

Changing speed units

does not change your custom data

fields (see

page 25

Virtual Partner

Touch and hold

menu

> select

training

options

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 to the Virtual

Partner during a run, the Virtual

Partner uses the new pace from your

location.

To change the Virtual Partner

(VP) pace:

1. Touch and hold

training

to enter

Training Mode.

2. Tap the bezel to view the Virtual

Partner page.

Vrtual

Partner

You

3. Touch and drag clockwise to

increase the VP pace. Touch

and drag counter-clockwise to

decrease the VP pace.

Summary of Contents for Forerunner 405CX - Running GPS Receiver

Page 1: ...F O R E R U N N E R 4 0 5 C X owner s manual GPS ENABLED SPORTS WATCH WITH WIRELESS SYNC ...

Page 2: ...go Forerunner Dynastream Garmin Training Center Auto Pause Auto Lap and 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 ...

Page 3: ...pport or contact Garmin USA by phone at 913 397 8200 or 800 800 1020 In the UK contact Garmin Europe Ltd by phone at 0808 2380000 In Europe go to www garmin com support and click Contact Support for in country support information or contact Garmin Europe Ltd by phone at 44 0 870 8501241 Product Registration Help us better support you by completing our online registration today Go to http my garmin...

Page 4: ...our Forerunner 5 Step 4 Acquire Satellite Signals 6 Step 5 Pair the Heart Rate Monitor Optional 7 Step 6 Go for a Run 8 Step 7 Download Free Software 8 Step 8 Pair Your Computer and Forerunner 9 Step 9 Transfer Data to Your Computer 9 Time Date Mode 10 Time Options 10 Training Mode 11 About the Training Page 11 Sport Mode 11 Auto Pause 12 Auto Lap 12 Auto Scroll 13 Timeout 13 Speed Units 13 Virtua...

Page 5: ...9 Time 29 System 30 ANT 31 Using Accessories 33 Pairing Accessories 33 Heart Rate Monitor 34 Foot Pod 37 GSC 10 38 Appendix 39 Resetting the Forerunner 39 Clearing User Data 39 Updating the Forerunner Software Using Garmin Connect 39 Battery Information 40 Specifications 40 Software License Agreement 42 Declaration of Conformity DoC 43 Troubleshooting 44 Heart Rate Zone Table 45 Index 46 ...

Page 6: ... indefinitely in the memory of the unit without the need for external power Back up important user data by transferring it to Garmin Connect or Garmin Training Center See page 9 Water Immersion The Forerunner is waterproof to IEC Standard 60529 IPX7 It can withstand immersion in 1 meter of water for 30 minutes Prolonged submersion can cause damage to the unit After submersion be certain to wipe dr...

Page 7: ...o areas on the bezel to turn on the backlight Touch and drag scroll press your finger on the bezel and drag it around the bezel to scroll through the menu options or to increase or decrease values Warning This product contains a non replaceable lithium ion battery See the Important Safety and Product Information guide in the product box for important battery safety information Warning Always consu...

Page 8: ...touch and hold to open the menu page training touch and hold to enter training mode start stop enter Press to start stop the timer in training mode Press to make a selection Press to exit power save mode lap reset quit Press to create a new lap in training mode Press and hold to reset the timer in training mode Press to exit a menu or page Press to exit power save mode ...

Page 9: ...ccidental bezel taps due to moisture or inadvertent bumping press enter and quit simultaneously To unlock the bezel press enter and quit simultaneously again Power Save Mode After a period of inactivity the Forerunner switches to power save mode The Forerunner is inactive if the timer is not running you are not navigating to a destination and viewing the navigation page and you have not pressed an...

Page 10: ...ation see page 40 note To prevent corrosion thoroughly dry the charging contacts and surrounding area before charging TIP The Forerunner will not charge 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 th...

Page 11: ... Occasional light exercise Once every two weeks Less than 15 minutes 2 15 to 30 minutes 3 Once a week Approximately 30 minutes 4 Regular exercise and training 2 to 3 times per week Approximately 45 minutes 5 45 minutes to 1 hour 6 1 to 3 hours 7 3 to 5 times per week 3 to 7 hours 8 Daily training Almost daily 7 to 11 hours 9 Daily 11 to 15 hours 10 More than 15 hours Activity Class Chart Activity ...

Page 12: ...te signals It may take a few minutes to acquire signals Note To turn off the GPS receiver and use the Forerunner indoors see page 21 Note You cannot acquire satellites in power save mode To exit power save mode press enter or quit 1 Go outdoors to an open area For the best reception make sure the antenna of the Forerunner is oriented toward the sky Antenna location 2 Touch and hold training to ent...

Page 13: ...e monitor is on standby and ready to send data Wear the heart rate monitor directly on your skin just below your breastplate It should be snug enough to stay in place during your run 1 Push one tab on the strap through the slot in the heart rate monitor Press the tab down 2 Wet both electrodes on the back of the heart rate monitor to create a strong connection between your chest and the transmitte...

Page 14: ...Profile Use Garmin Connect or Garmin Training Center to customize your heart rate zones For instructions on using accessories see page 33 Step 6 Go for a Run Tip Set your user profile so the Forerunner can calculate calories correctly Touch and hold menu select Settings User Profile 1 Touch and hold training 2 Press start to start the timer 3 After completing your run press stop 4 Press and hold r...

Page 15: ...hen the ANT Agent finds your Forerunner ANT Agent displays the unit ID and asks you if you want to pair Select yes 4 Your Forerunner should display the same number ANT Agent displayed If so select yes on your Forerunner to complete the pairing process Step 9 Transfer Data to Your Computer Bring your Forerunner within range 3 m of your computer ANT Agent automatically transfers data between your Fo...

Page 16: ...nter time date mode Tap the bezel to scroll through the available pages Time Battery gauge Alarm set if any Goal progress indicator if any Today s scheduled workouts transferred from Garmin Connect or Garmin Training Center if any Time Options Touch and hold menu select Settings Time See page 29 ...

Page 17: ...e data fields on the training pages see page 25 Sport Mode Running is the default sport mode Touch and hold menu select Training Options Sport Mode to change the sport mode Training settings such as AutoLap AutoPause heart rate zones and speed zones are specific to running or biking Any training options you change in running or biking mode are saved and used with that sport mode The activity is ta...

Page 18: ... stop 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 for comparing your performance over different parts of a run every 2 miles or major hill for example To set Auto Lap 1 Touch and hold menu select Training Options Auto Lap 2 Select By Distance to enter a value or By Position to choose an op...

Page 19: ...ing data pages while the timer is running To use auto scroll 1 Touch and hold menu select Training Options Auto Scroll 2 Select a display speed Slow Medium or Fast 3 Press quit to exit Timeout Touch and hold menu select Training Options Timeout Select Off to disable your Forerunner from going to power save mode when you are in Training mode Select Enabled to use the automatic power save mode in al...

Page 20: ... 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 to the Virtual Partner during a run the Virtual Partner uses the new pace from your location To change the Virtual Par...

Page 21: ...ced workouts must be created in Garmin Connect or Garmin Training Center note While performing a workout tap the bezel to view more data pages When you complete all steps in your workout the Workout Finished message appears To end a workout early 1 Press stop 2 Press and hold reset Simple Workouts Simple workouts can be based on the following custom goals Time Distance Calories To set up a simple ...

Page 22: ... Touch and hold menu select Training Workouts Heart Rate 2 Select the Zone you want to use The minimum and maximum heart rate values are automatically set based on your heart rate zones For more information about heart rate zones see page 35 and page 45 OR Select Custom to set your own minimum and maximum heart rate values note The minimum value is 35 bpm The maximum value is 250 bpm When entering...

Page 23: ...ool down press lap at the end of your warm up lap to start your first interval At the end of your last interval the Forerunner automatically starts a cool down lap When you are finished cooling down press lap to end your workout As you approach the end of each interval an alarm counts down the time until a new interval begins To end an interval early press the lap reset button Advanced Workouts Ad...

Page 24: ...lect the workout 3 Select Do Workout 4 Press start After you begin an advanced workout the Forerunner displays each step of the workout including the name of the step the goal if any and current workout data As you approach the end of each step an alarm counts down the time until a new step begins To end an advanced workout step early Press the lap reset button To delete an advanced workout 1 Touc...

Page 25: ...ferring data to your Forerunner see page 9 To start a course 1 Touch and hold menu select Training Courses 2 Select a course from the list 3 Select Do Course 4 Press start History is recorded even if you are not on the course When you are following a course in training mode tap the bezel to view the navigation page To end a course manually press stop press and hold reset Beginning a Course You can...

Page 26: ... 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 Touch and hold menu select Training Courses 2 Select a course from the list 3 Select Delete Course 4 Select Yes to delete the course 5 Press quit to exit ...

Page 27: ... GPS on or off for indoor use Note When GPS is off speed and distance data are not available unless you are using the foot pod Save Location save your current location Press enter to edit the location Press quit to exit To mark a known location using coordinates 1 Touch and hold GPS select Save Location 2 Press enter select Position 3 Enter the known coordinates 4 Edit the location name and elevat...

Page 28: ... select Go To Location Select the location you would like to delete Select Delete Yes Back To Start navigates you back to your starting point Note You must start the timer to use Back To Start About GPS The Global Positioning System GPS is a satellite based navigation system made up of a network of 24 satellites GPS works in any weather conditions anywhere in the world 24 hours a day There are no ...

Page 29: ...is overwritten Upload your history to Garmin Connect or Garmin Training Center periodically to keep track of all of your data see page 9 Note Your Forerunner will not automatically delete or overwrite your lap summary data See the next page to learn how to delete lap data Deleting History After you have transferred your history to Garmin Connect or Garmin Training Center you can delete the history...

Page 30: ...hold menu select History Activities 2 Use the bezel to scroll through the activities Tap the bezel to view lap information 3 Press and hold reset while viewing the run or lap 4 Select Yes Viewing Totals The Forerunner records the total distance traveled and time you have worked out with your Forerunner 1 Touch and hold menu select History Totals 2 Press quit to exit Viewing Goals Using Garmin Conn...

Page 31: ...iving heart rate data To set data fields 1 Touch and hold menu select Settings Data Fields 2 Select one of the training pages 3 Select the number of data fields 4 Use the bezel to select and change the 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...

Page 32: ... rise over run For example if for every 10 ft you climb elevation you travel 200 ft distance your grade is 5 HR Heart rate in bpm Data Field Description HR Max OR HR HRR Percentage of maximum heart rate OR Percentage of heart rate reserve maximum heart rate minus resting heart rate HR Avg Average heart rate for the run HR Avg Max OR HR Avg HRR Average percentage of maximum heart rate for the run O...

Page 33: ... heart rate and resting heart rate Heading Current direction you are traveling Laps Amount of laps completed Pace Current pace Data Field Description Pace Avg Average pace for the run Pace Lap Average pace in the current lap Pace Last Lap Average pace during the last full lap Speed Current speed Speed Avg Average speed for the run Speed Lap Average speed in the current lap Speed Last Lap Average s...

Page 34: ... hold menu select Settings User Profile The Forerunner uses information that you enter about yourself to calculate calorie consumption Set your user profile before you begin using the Forerunner To set your activity class see the table on page 5 Calorie expenditure based on heart rate analysis technology is provided and supported by Firstbeat Technologies Ltd For more information go to http www fi...

Page 35: ...uit to turn off the alarm Do nothing After 1 minute the alarm will automatically snooze After 1 hour the alarm will automatically turn off Time The Forerunner automatically sets the time of day using GPS satellite signals If you lose battery power you must charge the battery and then acquire satellites to reset the time of day Touch and hold menu select Settings Time Time Format select 12 Hour or ...

Page 36: ...nd bezel tones on or off Sensitivity select the touch sensitivity level for the bezel Select High to make the bezel respond to a lighter tap than Low Contrast select the amount of screen contrast About view your software version GPS version and unit ID Units select Statute or Metric for the units of measure Backlight Touch and hold menu select Settings System Backlight Mode select how the backligh...

Page 37: ...p for data upload and that pairing is enabled in the ANT Agent See page 9 2 Touch and hold menu select Settings ANT 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 selec...

Page 38: ...Force Send Yes All data will be sent again Unit to Unit You can transfer advanced workouts courses and locations to and from another Forerunner 405 1 In the sending Forerunner touch and hold menu select Settings ANT Unit to Unit Transfer Select the data you want to send 2 In the receiving Forerunner touch and hold menu select Settings ANT Unit to Unit Receive The sending Forerunner connects to the...

Page 39: ...g 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 recognizes your accessory each time the acce...

Page 40: ...ive Speed and cadence sensor active Foot pod active Heart Rate Monitor For information about putting on the heart rate monitor see page 7 Heart Rate Monitor Tips If you are noticing inaccurate or erratic heart rate data use the following tips Make sure the heart rate monitor is snug against your body Reapply water saliva or electrode gel to the electrodes Clean the electrodes Dirt and sweat residu...

Page 41: ...rtbeats per minute The five commonly accepted heart rate zones are numbered from 1 5 according to increasing intensity The Forerunner sets the heart rate zone ranges see the table on page 45 based on your maximum and resting heart rates set in your user profile see page 28 You can also customize your heart rate zones in your user profile of Garmin Connect or Garmin Training Center After customizin...

Page 42: ...properly dispose of batteries To replace the battery 1 Locate the circular battery cover on the back of the heart rate monitor 2 Use a coin to twist the cover counter clockwise so the arrow on the cover points to OPEN 3 Remove the cover and battery Wait 30 seconds Insert the new battery with the positive side facing up Note Be careful not to damage or lose the O ring gasket on the cover 4 Use a co...

Page 43: ...tional and can improve accuracy There are three ways to adjust the calibration distance GPS and manual Distance Calibration For best results the foot pod should be calibrated using the inside lane of a regulation track A regulation track 2 laps 800 m is more accurate than a treadmill 1 Touch and hold menu select Settings ANT Accessories Foot Pod Calibrate Distance 2 Select a distance 3 Press start...

Page 44: ... Adjust the calibration factor Increase the calibration factor if your distance is too low decrease the calibration factor if your distance is too high GSC 10 Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor You must pair the GSC 10 with your Forerunner See page 33 Calibrating the Bike Sensor Calibrating your bike sensor is optional and can improve accuracy 1 Touch and h...

Page 45: ...til the screen goes blank about 7 seconds To reset the Forerunner continue holding the quit button but release the enter button Follow the on screen directions Updating the Forerunner Software Using Garmin Connect Go to www garmin com forerunner405 owners for information about Forerunner software updates and Garmin Connect Web based software If there is new software available Garmin Connect alerts...

Page 46: ...s for up to 2 weeks in power save mode On a fully charged battery the Forerunner can last for up to 8 hours with GPS on Specifications Forerunner Watch size W L D 1 88 2 78 0 646 in 47 75 70 5 16 4 mm Weight 2 1 oz 60 g Display 1 06 in 27 mm diameter 124 95 pixels resolution with LED backlight Water resistance IPX7 Not intended to be used while user is swimming Data storage approximately 20 hours ...

Page 47: ...high sensitivity integrated USB ANT Stick Physical size L W D 2 32 0 71 0 28 in 59 18 7 mm Weight 0 01 lbs 6 g Transmission range Approximately 16 4 ft 5 m Operating temperature From 14 F to 122 F from 10 C to 50 C Radio frequency protocol 2 4 GHz Dynastream ANT wireless communications protocol Power source USB Heart Rate Monitor Physical size L W D 13 7 1 3 0 4 in 34 7 3 4 1 1 cm Weight 1 6 oz 44...

Page 48: ... software embedded in this device the Software in binary executable form in the normal operation of the product Title ownership rights and intellectual property rights in and to the Software remain in Garmin You acknowledge that the Software is the property of Garmin and is protected under the United States of America copyright laws and international copyright treaties You further acknowledge that...

Page 49: ...try in violation of the export control laws of the United States of America Declaration of Conformity DoC Hereby Garmin declares that this Forerunner is in compliance with the essential requirements and other relevant provisions of Directive 1999 5 EC To view the full Declaration of Conformity see the Garmin Web site for your Garmin product www garmin com ...

Page 50: ...nd then fully charge it without interrupting the charge cycle The heart rate monitor foot pod or GSC 10 will not pair 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 33 Make sure the accessory is sending data for example you need to be wearing the heart rate mon...

Page 51: ...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 52: ...er iv computer connection 9 computer pairing 9 31 courses 19 deleting 20 starting 19 D data send 32 data fields 25 data uploading 9 deleting advanced workouts 18 courses 20 history 23 laps 24 runs 24 distance data fields 26 downloading software 8 drivers USB 9 E elevation data fields 26 erase all data 39 F foot pod 37 calibrating 37 38 force send 32 G Garmin Connect i 39 Garmin Product Support i G...

Page 53: ...atellite page 21 satellite signals 6 screen contrast 30 send all data 32 sensors pairing 5 simple workouts 15 software downloads i 8 software license agree ment 42 software update 39 software version 30 specifications 40 speed data fields 27 speed units 13 sport mode 11 status icons 34 T technical specifications 40 Time 2 29 time data fields 28 time of day 6 time settings 29 tones 30 totals 24 tou...

Page 54: ...Index 48 Forerunner 405CX Owner s Manual W water immersion iv waypoints See locations workouts 15 advanced 17 interval 17 simple 15 Z zones heart rate 35 ...

Page 55: ......

Page 56: ...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 9RB UK Garmin Corporation No 68 Jangshu 2nd Road Shijr Taipei County Taiwan Part Number 190 01066 00 Rev B ...

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