Garmin Forerunner 910XT Owner'S Manual Download Page 9

Page: 9 / 56

Training with Your Forerunner

The Forerunner will automatically calibrate

the barometric altimeter if you are within

50 meters of a saved location with

elevation data. Otherwise, the Forerunner

calibrates the barometric altimeter using

GPS elevation data.

Training with Your

Forerunner

This section describes training features

and settings for your device. Many of the

tasks have instructions for run mode, but

most of the training features can be used

in all of the sport modes.
• Changing sports (

page 7

)

• Running basics (

page 7

)

• Multisport workouts (

• Alerts (

• Auto Lap

(

page 10

)

• Auto Pause

(

page 12

)

• Auto scroll (

page 12

)

• Virtual Partner

(

page 12

)

• Virtual Racer

™

(

page 13

)

• Interval workouts (

page 14

)

• Custom workouts (

• Training indoors (

)

)

• Countdown timer (

page 21

)

Changing Sports

• Hold MODE.
• Use Auto Multisport (

page 8

running Basics

going for a run

Before you can record history, you must

locate satellite signals (

page 4

) or pair

your Forerunner with an optional foot pod

(

page 24

Select STArT to start the timer

➊

➌

➋

History is recorded only while the timer

is running. Your pace

➋

and distance

➌

appear on the timer page.

Summary of Contents for Forerunner 910XT

Page 1: ...Forerunner 910XT owner s manual October 2011 190 01371 00_0A Printed in Taiwan ...

Page 2: ...ation concerning the use of this product Garmin the Garmin logo Auto Lap Auto Pause Forerunner and Virtual Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries ANT ANT Agent Garmin Connect GSC USB ANT Stick and Virtual Racer are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Firstb...

Page 3: ...er 12 Virtual Racer 13 Interval Workouts 14 Custom Workouts 15 Courses 16 Training Indoors 18 Biking Options 18 Swim Features 19 Using the Countdown Timer 21 ANT Sensors 21 Pairing Your ANT Sensors 22 Heart Rate Monitor 22 Foot Pod 24 Bike Sensors 26 Power Meters 26 Weight Scales 27 Fitness Equipment 28 History 29 Viewing History 29 Deleting History 30 Using Garmin Connect 30 Goals 31 Navigation 3...

Page 4: ...4 System Settings 34 User Profiles 35 Data Fields 36 Device Information 42 Caring for Your Device 42 Specifications 43 Heart Rate Monitor Battery 44 Appendix 44 Registering Your Device 44 Wheel Size and Circumference 45 Troubleshooting 46 Index 50 ...

Page 5: ...nitor page 22 4 Go for a run page 7 5 Save your run page 8 Charging the Forerunner warning This product contains a lithium ion battery See the Important Safety and Product Information guide in the product box for product warnings and other important information notice To prevent corrosion thoroughly dry the contacts and the surrounding area before charging 1 Plug the USB connector on the charging ...

Page 6: ... Follow the on screen instructions 3 Go outdoors to an open area 4 Wait while the Forerunner searches for satellites It may take 30 60 seconds to locate satellite signals The time of day and date are set automatically Using the Backlight 1 Select ENTER to turn on the backlight TIP You can double tap the device screen to turn on the backlight This feature is only available in Run and Other sport mo...

Page 7: ...elect to choose an option and to acknowledge a message START STOP Select to start and stop the timer LAP RESET Select to mark a new lap Hold to save your activity and reset the timer MODE Select to view the timer and the menu The map and the compass also appear if they are active Select to exit a menu or a page Your settings are saved Hold to switch sport modes Icons A solid icon means the feature...

Page 8: ...ut the Barometric Altimeter NOTE The barometric altimeter does not function in swim mode Your Forerunner calculates elevation using the barometric altimeter The barometric altimeter is sensitive to weather events and pressurized areas such as airplane cabins and cars If the barometric altimeter starts to report false readings due to environmental conditions the Forerunner will use GPS elevation da...

Page 9: ...port modes Changing sports page 7 Running basics page 7 Multisport workouts page 8 Alerts page 9 Auto Lap page 10 Auto Pause page 12 Auto scroll page 12 Virtual Partner page 12 Virtual Racer page 13 Interval workouts page 14 Custom workouts page 15 Training indoors page 18 Biking options page 18 Countdown timer page 21 Changing Sports Hold MODE Use Auto Multisport page 8 Running Basics Going for a...

Page 10: ...ng throughout your workout The Forerunner stores multisport workouts in history and includes total time distance average heart rate optional heart rate monitor required and calories for all sports in the workout It also includes specific details for each sport You can use multisport workouts manually or you can preset multisport workouts for races and other events Creating a Manual Multisport Work...

Page 11: ...ot function during interval or custom workouts You can use alerts to train toward specific time distance calorie heart rate cadence and power goals NOTE To turn on alert tones and vibrations see page 34 Setting Time Distance and Calorie Alerts NOTE Calorie alerts are not available in swim mode 1 Select MODE Training Run Alerts 2 Select Time Alert Distance Alert or Calorie Alert 3 Select On 4 Selec...

Page 12: ...w the specified heart rate or cadence amount the device beeps or vibrates and displays a message Setting Walk Break Alerts Some running programs use timed walking breaks at regular intervals For example during a long training run the program may instruct you to run for four minutes then walk for 1 minute and repeat Auto Lap functions correctly while you are usig the run walk alerts NOTE Walk alert...

Page 13: ...specific position This feature is helpful for comparing your performance over different parts of a run for example a long hill or training sprints 1 Select MODE Settings Run Settings Auto Lap 2 Select Auto Lap Trigger By Position Lap At Select Lap Press Only to trigger the lap counter each time you select LAP and each time you pass any of those positions again Select Start and Lap to trigger the l...

Page 14: ... speed drops below a specified value select Custom Speed Using Auto Scroll You can use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running 1 Select MODE Settings Run Settings Auto Scroll 2 Select Slow Medium or Fast Running With a Virtual Partner Your Virtual Partner is a training tool designed to help you meet your goals NOTE Virtual Pa...

Page 15: ...your Forerunner On race day you can race against that practice run The Virtual Racer pushes you to beat your previous pace including hills where you might slow down and the final sprint to the finish line NOTE Virtual Racer is not available in swim mode Running With a Virtual Racer Before you can create a race you must have at least one saved activity 1 Select MODE Training Virtual Racer 2 Select ...

Page 16: ...u are running a known distance but want to keep track of how many intervals you have completed NOTE Interval workouts are not available in swim mode Creating and Doing an Interval Workout 1 Select MODE Training Workouts Interval 2 Select Type and select Time or Distance 3 Enter a distance or time interval value 4 Select Rest Type and select Time or Distance 5 Enter a distance or time value for the...

Page 17: ...nect You can plan workouts in advance and store them on your Forerunner NOTE Custom workouts are not available in swim mode Creating a Custom Workout 1 Select MODE Training Workouts Custom New 2 Enter a workout name in the top field 3 Select 1 Open No Target Edit Step 4 Select Duration to specify how the step will be measured For example select Distance to end the step after a specific distance If...

Page 18: ...tion For example you can repeat a 5 minute step for thirty minutes or until you reach heart rate zone 5 3 Select Back to Step and select a step to repeat 4 Select MODE to continue Starting a Custom Workout 1 Select MODE Training Workouts Custom 2 Select the workout 3 Select Do Workout START Deleting a Custom Workout 1 Select MODE Training Workouts Custom 2 Select the workout 3 Select Delete Workou...

Page 19: ...ange the name and view statistics from the previous activity Starting a Course 1 Select MODE Training Courses 2 Select the course 3 Select Do Course START History is recorded even if you are not on the course Following a Course From the Web You must have a Garmin Connect account and you must pair the Forerunner with your computer using the USB ANT Stick page 30 1 Go to www garminconnect com and fi...

Page 20: ...ourse speed of 120 You will race against the Virtual Partner to finish a 30 minute course in 24 minutes Stopping a Course Select MODE Training Courses Stop Course Deleting a Course 1 Select MODE Training Courses 2 Select the course 3 Select Delete Course Yes Training Indoors If the Forerunner cannot locate satellites a message appears asking if you are indoors You can also manually turn off GPS wh...

Page 21: ...y damage the product and will void the warranty Swimming in Open Water You can use the Forerunner for open water swimming You can record your swim data including distance pace and stroke count NOTE The Forerunner cannot record heart rate data while swimming 1 Hold MODE 2 Select Swim Open Water Swim 3 If necessary select MODE Settings Open Water Settings Data Fields to customize the swim training p...

Page 22: ...estyle Back Backstroke Breast Breaststroke Fly Butterfly Mixed More than one stroke type in an interval Swim Terminology A length is one trip down the pool An interval in swimming is like a lap in running You can break your swim into swim intervals and rest intervals A stroke is counted every time your arm wearing the Forerunner completes a full cycle Your swolf score is the sum of the time for on...

Page 23: ...untdown For example you can use a 30 second countdown before you start a timed sprint You can also set a 5 minute countdown before starting a boat race During the countdown history is not recorded NOTE The countdown timer is only available in Other sport mode 1 Hold MODE Other 2 Select MODE Settings Other Settings Countdown Timer 3 Select Countdown Timer On 4 Enter the countdown time 5 Select STAR...

Page 24: ... MODE Settings Run Settings Heart Rate ANT HR Yes Restart Scan If is off select MODE Settings Run Settings Foot Pod Yes Restart Scan If is off select MODE Settings Bike Settings bike name ANT Spd Cad Yes Restart Scan If is off select MODE Settings Bike Settings bike name ANT Power Yes Restart Scan If you still cannot pair the accessory replace the accessory battery see page 44 or accessory instruc...

Page 25: ...n customize your heart rate zones you must enable the heart rate monitor The Forerunner uses your user profile information from the initial setup to determine your heart rate zones For the most accurate calorie data during your activity set your maximum heart rate resting heart rate and heart rate zones 1 Select MODE Settings Run Settings Heart Rate HR Zones 2 Follow the on screen instructions 3 R...

Page 26: ... a test that measures maximum heart rate More Heart Rate Options Heart rate alerts page 9 Heart rate zone calculations page 49 Heart rate data fields page 36 Heart rate troubleshooting page 48 Foot Pod Your Forerunner is compatible with the foot pod You can use the foot pod to send data to your Forerunner when training indoors when your GPS signal is weak or when you lose satellite signals The foo...

Page 27: ...4 Run or walk the distance 5 Select STOP Calibrating Your Foot Pod by GPS You must have GPS signals to calibrate the foot pod using GPS 1 Select MODE Settings Run Settings Foot Pod Calibrate GPS 2 Select Continue START to begin recording 3 Run or walk approximately 1000 m The Forerunner informs you that you have traveled far enough Calibrating Your Foot Pod Manually If your foot pod distance seems...

Page 28: ...d distance Cadence is your rate of pedaling or spinning measured by the number of revolutions of the crank arm per minute rpm There are two sensors on the GSC 10 one for cadence and one for speed For information about cadence alerts see page 9 Non Zero Averaging for Cadence Data The non zero data averaging setting is available if you are training with an optional cadence sensor The default setting...

Page 29: ... Select FTP to view and edit the zones as a percentage of your functional threshold power Select Watts to view and edit the zones in watts Non Zero Averaging for Power Data The non zero data averaging setting is available if you are training with an optional power meter The default setting is to include zero values that occur when you are not pedaling To turn the non zero averaging on or off selec...

Page 30: ...ertain weight scale calculations A lifetime athlete is an individual who has trained intensely for many years with the exception of minor injuries and has a resting heart rate of 60 beats per minute bpm or less Fitness Equipment ANT technology automatically links your Forerunner and heart rate monitor to fitness equipment so you can view your data on the equipment console Look for the ANT Link Her...

Page 31: ...ssories 160 hours Smart recording with ANT accessories 48 hours Every second recording with no ANT accessories 42 hours Every second recording with ANT accessories Viewing History The history displays the date time of day distance activity time calories and average and maximum pace or speed Swim activities also display stroke and efficiency data The history can also display heart rate cadence and ...

Page 32: ...delete activities older than one month Using Garmin Connect Garmin Connect is web based software for storing and analyzing your data 1 Go to www garminconnect com 2 Select Getting Started 3 Follow the on screen instructions Sending History to Your Computer You must have a Garmin Connect account and you must pair the Forerunner with your computer using the USB ANT Stick page 30 1 Plug the USB ANT S...

Page 33: ...with your computer using the USB ANT Stick page 30 1 Go to www garminconnect com and create a goal 2 Click Send to Device and wait for ANT Agent to send the goal 3 Select MODE History Goals Navigation Use the GPS navigation features on your Forerunner to view your path on a map save locations you want to remember and find your way home Adding the Map Page Before you use the navigation features you...

Page 34: ... locations at any time 1 Go to the place where you want to mark a location 2 Select MODE GPS Save Location 3 Enter a name in the top field 4 Select OK Marking a Location Using Coordinates 1 Select MODE GPS Save Location 2 Enter the coordinates in the Position field 3 Select OK Navigating to a Location 1 Select MODE GPS Go to Location 2 Select a location 3 Select Go To When you are navigating to a ...

Page 35: ...E GPS Back to Start NOTE If you are using every second recording page 34 it may take several seconds to determine your starting location The map appears A line appears on the map from your current location to your starting point Stopping Navigation Select MODE GPS Stop Navigation Viewing GPS Information 1 Select MODE GPS Satellites The satellite strength information appears The black bars represen...

Page 36: ...sses and audible tones or vibration for messages Display page 35 Map page 35 Time sets the time format and time zones NOTE Each time you locate satellites the device automatically detects your time zone and the current time of day Units sets the units of measure for distance elevation weight and height pace and speed and position format NOTE When pool swimming distance and speed are automatically ...

Page 37: ...ravel at the top of the screen User Locations displays locations on the map Show Map displays the map as part of the MODE page loop User Profiles Setting Your User Profile The Forerunner uses information that you enter about yourself to calculate accurate data You can modify the following user profile information gender age weight and height 1 Select MODE Settings User Profile 2 Modify the setting...

Page 38: ...gram 4 0 4 9 Highly improves your aerobic fitness if repeated 1 2 times per week with adequate recovery time 5 0 Causes temporary overload with high improvement Train up to this number with extreme care Requires additional recovery days Training Effect technology is provided and supported by Firstbeat Technologies Ltd For more information go to www firstbeattechnologies com Data Fields You can cus...

Page 39: ...nce Last Lap Distance traveled during the last completed lap Distance Nautical Distance traveled in nautical miles or nautical kilometers Data Field Description Efficiency Avg Average swim efficiency index during the current activity page 20 Efficiency Interval Swim efficiency index during the current interval Efficiency Last Interval Swim efficiency index during the last completed interval Effici...

Page 40: ...current lap Heart Rate Lap HRR Average percentage of heart rate reserve maximum heart rate minus resting heart rate for the lap Data Field Description Heart Rate Lap Max Average percentage of maximum heart rate for the lap Heart Rate Last Lap Average heart rate during the last completed lap Heart Rate Graph Line graph showing your current heart rate zone 1 to 5 Heart Rate Zone Current range of hea...

Page 41: ...d moving average of power output Power Avgerage Average power output for the duration of your current ride Data Field Description Power Kilojoules Total cumulative amount of power output in kilojoules Power Lap Average power output during the current lap Power Last Lap Average power output during the last completed lap Power Max Top power achieved during the current activity Power Max Lap Top powe...

Page 42: ...al Stroke Dist Last Int Average stroke distance during the last completed interval Data Field Description Stroke Rate Average strokes per minute spm for a swim activity This is similar to cadence for running or biking Stroke Rate Interval Stroke rate during the current interval Stroke Rate Last Int Stroke rate during the last completed interval Stroke Rate Last Length Stroke rate during the last c...

Page 43: ...at length page 20 The average score is for the entire activity Swolf Interval Swolf score during the current interval Data Field Description Swolf Last Interval Swolf score during the last completed interval Swolf Last Length Swolf score during the last completed pool length Time Stopwatch time Time Avg Lap Average time to complete the laps so far Time Elapsed Total time recorded For example if yo...

Page 44: ...ged exposure to extreme temperatures can occur because it can cause permanent damage Do not use a sharp object to clean the device Avoid chemical cleaners and solvents that can damage plastic components Cleaning the Device 1 Use a cloth dampened with a mild detergent solution 2 Wipe it dry Caring for the Heart Rate Monitor notice You must unsnap the module before cleaning the strap Rinse the strap...

Page 45: ...cifications Battery type User replaceable CR2032 3 volts page 44 Battery life Approximately 4 5 years 1 hour per day Water resistance 98 4 ft 30 m This product does not transmit heart rate data to your GPS device while swimming Operating temperature From 23 F to 122 F from 5 C to 50 C Note In cold conditions wear appropriate clothing to keep the heart rate monitor near your body temperature Radio ...

Page 46: ... screwdriver to remove the four screws on the back of the module 2 Remove the cover and battery 3 Wait 30 seconds 4 Insert the new battery with the positive side facing up NOTE Do not damage or lose the O ring gasket 5 Replace the back cover and the four screws After you replace the heart rate monitor battery you must pair it with the device again page 22 Appendix Registering Your Device Help us b...

Page 47: ... 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 1 4 1905 24 1 75 1890 24 2 00 1925 24 2 125 1965 Wheel Size L mm 26 7 8 1920 26 1 59 1913 26 1 65 1952 26 1 25 1953 26 1 1 8 1970 26 1 3 8 2068 26 1 1 2 2100 26 1 40 2005 26 1 50 2010 26 1 75 2023 26 1 95 2050 26 2 00 2055 26 2 10 2068 26 2 125 2070 26 2 35 2083 26 3 00 2170 27 1 2145 27 1 1 8 2155 27 1 1 4 2161...

Page 48: ...using the USB ANT Stick page 30 1 Go to www garminconnect com If there is new software available Garmin Connect alerts you to update the software 2 Follow the on screen instructions 3 Keep your device in range 3 m of the computer during the update process Getting More Information You can find more information about this product on the Garmin web site Go to www garmin com intosports Go to www garmi...

Page 49: ...MODE and ENTER and then hold 2 Release and then release MODE and ENTER My device does not locate satellite signals 1 Take your device out of parking garages and away from tall buildings and trees 2 Remain stationary for several minutes Some of my data is missing from the history When the device memory is full your oldest data is overwritten Transfer data to your computer regularly to avoid losing ...

Page 50: ...des Use water saliva or electrode gel Clean the electrodes Dirt and sweat residue on the electrodes 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 an...

Page 51: ...ing 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 breathing Anaerobic a...

Page 52: ... 35 charging 3 cleaning 42 clearing user data 47 compass 33 computer pairing 30 coordinates 32 corrosion 3 countdown timer 21 courses 16 18 customizing data fields 36 settings 34 D data fields 36 data recording 27 33 34 distance alerts 9 data fields 37 drill strokes 21 E efficiency index 20 elevation barometric altimeter 6 data fields 37 F fitness equipment 28 foot pod 24 25 26 G Garmin Connect 30...

Page 53: ...ty 3 satellite signals 47 saving activities 8 settings 34 smart recording 34 software updates 46 specifications 43 speed 24 39 sport modes changing 7 stroke types 20 swimming 19 swolf score 20 T time alerts 9 data fields 41 zones 34 timer 7 countdown 21 tire size 45 tones keys 34 tracks 31 Training Effect 35 42 transferring data 31 triathlon training 8 troubleshooting 46 47 ANT accessories 48 U un...

Page 54: ......

Page 55: ......

Page 56: ...e SO40 9LR UK Garmin Corporation No 68 Zhangshu 2nd Road Xizhi Dist New Taipei City 221 Taiwan R O C 815 69 555 00 46 7744 52020 00 331 55 69 33 99 43 0 3133 3181 0 0800 0233937 00 34 902 007 097 00 358 9 6937 9758 1 866 429 9296 0180 5 42 76 46 880 00800 4412 454 44 2380 662 915 00 32 2 672 52 54 913 397 8200 1 800 800 1020 00 39 02 3669 9699 00 35 1214 447 460 00 45 4810 5050 0808 238 0000 44 87...

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Garmin Forerunner 910XT, Owner'S Manual

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