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FTP Ratings

These tables include classifications for functional threshold power (FTP) estimates by gender.

Males

Watts per Kilogram (W/kg)

Superior

5.05 and greater

Excellent

From 3.93 to 5.04

Good

From 2.79 to 3.92

Fair

From 2.23 to 2.78

Untrained

Less than 2.23

Females

Watts per Kilogram (W/kg)

Superior

4.30 and greater

Excellent

From 3.33 to 4.29

Good

From 2.36 to 3.32

Fair

From 1.90 to 2.35

Untrained

Less than 1.90

FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power
Meter (Boulder, CO: VeloPress, 2010).

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Appendix

Содержание FORERUNNER 955

Страница 1: ...FORERUNNER 955 Owner sManual ...

Страница 2: ...emarks may not be used without the express permission of Garmin Android is a trademark of Google Inc Apple iPhone iTunes and Mac are trademarks of Apple Inc registered in the U S and other countries The BLUETOOTH word mark and logos are owned by the Bluetooth SIG Inc and any use of such marks by Garmin is under license The Cooper Institute as well as any related trademarks are the property of The ...

Страница 3: ...ties 12 Recording a HIIT Activity 13 HIIT Timers 13 Using an ANT Indoor Trainer 13 Recording an Indoor Climbing Activity 14 Golfing 14 Playing Golf 14 Hole Information 15 Moving the Flag 15 Viewing Measured Shots 16 Manually Measuring a Shot 16 Viewing Layup and Dogleg Distances 16 Club Sensors 16 Keeping Score 16 Updating a Score 17 Setting the Scoring Method 17 Setting Your Handicap 17 Enabling ...

Страница 4: ...urning Off Activity Tracking 45 Workouts 46 Following a Workout From Garmin Connect 46 Creating a Custom Workout on Garmin Connect 46 Sending a Custom Workout to Your Watch 46 Starting a Workout 47 Following a Daily Suggested Workout 47 Turning Daily Suggested Workout Prompts On and Off 47 Following a Pool Swim Workout 48 Recording a Critical Swim Speed Test 48 Editing Your Critical Swim Speed Res...

Страница 5: ...6 Navigating to a Point of Interest 67 Points of Interest 67 Using ClimbPro 67 Marking and Starting Navigation to a Man Overboard Location 68 Navigating with Sight N Go 68 Navigating to Your Starting Point During an Activity 68 Viewing Route Directions 69 Stopping Navigation 69 Map 69 Viewing the Map 69 Saving or Navigating to a Location on the Map 70 Navigating with the Around Me Feature 70 Chang...

Страница 6: ...ing an Activity 88 Wi Fi Connectivity Features 88 Connecting to a Wi Fi Network 88 Phone Apps and Computer Applications 88 Garmin Connect 89 Using the Garmin Connect App 89 Using Garmin Connect on Your Computer 90 Manually Syncing Data with Garmin Connect 90 Connect IQ Features 90 Downloading Connect IQ Features 90 Downloading Connect IQ Features Using Your Computer 91 Garmin Golf App 91 Safety an...

Страница 7: ...tch 110 Changing the Bands 111 Specifications 113 Battery Life Information 114 Troubleshooting 114 Product Updates 114 Setting Up Garmin Express 114 Getting More Information 115 Activity Tracking 115 My daily step count does not appear 115 My step count does not seem accurate 115 The step counts on my device and my Garmin Connect account don t match 115 The floors climbed amount does not seem accu...

Страница 8: ......

Страница 9: ...to a Wi Fi Network page 88 Set up safety features Safety and Tracking Features page 91 Set up music Music page 83 Set up your Garmin Pay wallet Setting Up Your Garmin Pay Wallet page 41 Overview Touchscreen Tap to choose an option in a menu Tap to open the glance to view more data Swipe up or down to scroll through the glance loop and menus LIGHT Press to turn the watch on Press to turn the backli...

Страница 10: ...e connection status Wi Fi technology status Heart rate status Running Dynamics Pod status Speed and cadence sensor status Bike lights status Bike radar status Extended display mode status Power meter status tempe sensor status VIRB camera status Enabling and Disabling the Touchscreen You can customize the touchscreen for general watch use and for each activity profile NOTE The touchscreen is not a...

Страница 11: ...o your watch using the Connect IQ app Connect IQ Features page 90 For more information about activity tracking and fitness metric accuracy go to garmin com ataccuracy Starting an Activity When you start an activity GPS turns on automatically if required 1 Press START 2 If this is the first time you are starting an activity select the checkbox next to each activity to add to your favorites and sele...

Страница 12: ...minutes later select Recovery Heart Rate and wait while the timer counts down To discard the activity select Discard NOTE After stopping the activity the watch saves it automatically after 30 minutes Evaluating an Activity Before you can evaluate an activity you must enable the self evaluation setting on your Forerunner watch Enabling Self Evaluation page 56 NOTE This feature is not available for ...

Страница 13: ...n activity 2 Go outside and wait while the watch locates satellites 3 Press START 4 Go for a run NOTE On a Forerunner music watch hold DOWN while in an activity to open the music controls Music Playback Controls page 85 5 After you complete your run press STOP 6 Select an option Select Resume to restart the activity timer Select Save to save the run and reset the activity timer You can select the ...

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

Страница 15: ...lect whether to include transitions Select Done to save and use the multisport activity 6 Select Yes to add the activity to your list of favorites Using an eBike Before you can use a compatible eBike such as a Shimano STEPS eBike you must pair it with your Forerunner device Pairing Your Wireless Sensors page 73 Viewing Your Ski Runs Your watch records the details of each downhill skiing or snowboa...

Страница 16: ...easure and improve your skiing performance NOTE Skiing power values are generally lower than cycling power values This is normal and occurs because humans are less efficient at skiing than they are at cycling It is common for ski power values to be 30 to 40 percent lower than cycling power values at the same training intensity Recording a Bouldering Activity You can record routes during a boulderi...

Страница 17: ...g 5 Start your activity The device automatically records swim intervals and lengths 6 Press UP or DOWN to view additional data pages optional 7 When resting press to pause the activity timer 8 Press to restart the activity timer 9 After you complete your activity press STOP and select Save Tips for Swimming Activities Press to record an interval during open water swimming Before starting a pool sw...

Страница 18: ...ta is not recorded during a rest To view other data screens you can press UP or DOWN The auto rest feature is available only for pool swimming Your watch automatically detects when you are resting and the rest screen appears If you rest for more than 15 seconds the watch automatically creates a rest interval When you resume swimming the watch automatically starts a new swim interval You can turn o...

Страница 19: ...Calibrating the Treadmill Distance To record more accurate distances for your treadmill runs you can calibrate the treadmill distance after you run at least 1 5 km 1 mi on a treadmill If you use different treadmills you can manually calibrate the treadmill distance on each treadmill or after each run 1 Start a treadmill activity Starting an Activity page 3 2 Run on the treadmill until your watch r...

Страница 20: ...nish the set and start a new one 7 Press to finish the set The watch displays the total reps for the set After several seconds the rest timer appears 8 If necessary edit the number of reps TIP You can also add the weight used for the set 9 When you are done resting press to start your next set 10 Repeat for each strength training set until your activity is complete 11 After your last set press STO...

Страница 21: ...tes between 20 second intervals of maximum effort and 10 seconds of rest Custom You can set your move time rest time number of moves and number of rounds Using an ANT Indoor Trainer Before you can use a compatible ANT indoor trainer you must pair the trainer with your watch Pairing Your Wireless Sensors page 73 You can use your watch with an indoor trainer to simulate resistance while following a ...

Страница 22: ...ul route select Completed To save an unsuccessful route select Attempted To delete the route select Discard 9 Enter the number of falls for the route 10 When you are done resting press and begin your next route 11 Repeat this process for each route until your activity is complete 12 After you complete your activity press STOP and select Save Golfing Playing Golf Before you play golf you should cha...

Страница 23: ...Distance to the front of the green Par for the hole Map of the green Moving the Flag You can take a closer look at the green and move the pin location 1 From the hole information screen press START 2 Select Move Flag 3 Press UP or DOWN to move the pin position 4 Press START The distances on the hole information screen are updated to show the new pin location The pin location is saved for only the ...

Страница 24: ...t Add Shot 6 If necessary enter the club you used for the shot 7 Walk or drive to your ball The next time you take a shot the watch automatically records your last shot distance If necessary you can manually add another shot Viewing Layup and Dogleg Distances You can view a list of layup and dogleg distances for par 4 and 5 holes Custom targets also appear in this list 1 From the hole information ...

Страница 25: ...s The device awards points as specified by the United States Golf Association The scorecard for a Stableford scored game shows points instead of strokes Points Strokes Taken Relative to Par 0 2 or more over 1 1 over 2 Par 3 1 under 4 2 under 5 3 under Setting Your Handicap 1 From the hole information screen hold 2 Select the activity settings 3 Select Handicap Scoring 4 Select a handicap scoring o...

Страница 26: ...is feature can help you line up a shot even if you are in the woods or in a deep sand trap NOTE Do not use the PinPointer feature while in a golf cart Interference from the golf cart can affect the accuracy of the compass 1 From the hole information screen press START 2 Select PinPointer The arrow points to the pin location Customizing Activities and Apps You can customize the activities and apps ...

Страница 27: ...e Before you can activate a Connect IQ watch face you must install a watch face from the Connect IQ store Connect IQ Features page 90 You can customize the watch face information and appearance or activate an installed Connect IQ watch face 1 From the watch face hold 2 Select Watch Face 3 Press UP or DOWN to preview the watch face options 4 Select Add New to scroll through additional pre loaded wa...

Страница 28: ...n and device usage statistics Floors climbed Tracks your floors climbed and progress toward your goal Garmin coach Displays scheduled workouts when you select a Garmin coach adaptive training plan in your Garmin Connect account The plan adjusts to your current level of fitness coaching and schedule preferences and race date Golf Displays golf scores and statistics for your last round Health Snapsh...

Страница 29: ...eathing activity to help you relax Sleep Displays total sleep time a sleep score and sleep stage information for the previous night Solar intensity Displays a graph of the intensity of solar exposure for the last 3 hours NOTE This feature is not available for all product models Steps Tracks your daily step count step goal and data for previous days Stress Displays your current stress level and a g...

Страница 30: ...d 2 Select Appearance Glances 3 Select an option Select a glance and press UP or DOWN to change the location of the glance in the loop Select a glance and select to remove the glance from the loop Select Add and select a glance to add it to the loop Body Battery Your watch analyzes your heart rate variability stress level sleep quality and activity data to determine your overall Body Battery level...

Страница 31: ...vel since midnight 3 Press DOWN to view a combined graph of your Body Battery and stress levels Blue bars indicate periods of rest Orange bars indicate periods of stress Gray bars indicate times when you were too active to determine your stress level Tips for Improved Body Battery Data For more accurate results wear the watch while sleeping Good sleep charges your Body Battery Strenuous activity a...

Страница 32: ...toms sex drive sexual activity ovulation days and more You can learn more and set up this feature in the Health Stats settings of the Garmin Connect app Menstrual cycle tracking and details Physical and emotional symptoms Period and fertility predictions Health and nutrition information NOTE You can use the Garmin Connect app to add and remove glances Using the Stress Level Glance The stress level...

Страница 33: ...rist heart rate readings while you are sleeping to determine your heart rate variability HRV status based on your personal long term HRV averages Heart Rate Variability Status page 28 Performance condition Your performance condition is a real time assessment after 6 to 20 minutes of activity It can be added as a data field so you can view your performance condition during the rest of your activity...

Страница 34: ...air Red Poor VO2 max data is provided by Firstbeat Analytics VO2 max analysis is provided with permission from The Cooper Institute For more information see the appendix VO2 Max Standard Ratings page 131 and go to www CooperInstitute org Getting Your VO2 Max Estimate for Running This feature requires wrist based heart rate or a compatible chest heart rate monitor If you are using a chest heart rat...

Страница 35: ...x estimate About VO2 Max Estimates page 26 1 Hold 2 Select Activities Apps 3 Select Trail Run or Ultra Run 4 Select the activity settings 5 Select Record VO2 Max Off Viewing Your Predicted Race Times For the most accurate estimate complete the user profile setup Setting Up Your User Profile page 80 and set your maximum heart rate Setting Your Heart Rate Zones page 81 Your watch uses the VO2 max es...

Страница 36: ...ur age No status means that there is insufficient data to generate a seven day average You can sync your watch with your Garmin Connect account to view your current heart rate variability status trends and educational feedback Performance Condition As you complete your activity such as running or cycling the performance condition feature analyzes your pace heart rate and heart rate variability to ...

Страница 37: ...etting Your VO2 Max Estimate for Cycling page 27 The watch uses your user profile information from the initial setup and your VO2 max estimate to estimate your FTP The watch will automatically detect your FTP during rides at a steady high intensity with heart rate and power 1 Press UP or DOWN to view the performance glance 2 Press START to view glance details 3 Press UP or DOWN to view your FTP es...

Страница 38: ...our FTP appears as a value measured in watts per kilogram your power output in watts and a position on the color gauge 7 Select an option Select Accept to save the new FTP Select Decline to keep your current FTP Lactate Threshold Lactate threshold is the exercise intensity at which lactate lactic acid starts to accumulate in the bloodstream In running it is the estimated level of effort or pace Wh...

Страница 39: ...estimate If you are having trouble getting a lactate threshold estimate try manually lowering your maximum heart rate value 1 From the watch face select START 2 Select an outdoor running activity GPS is required to complete the test 3 Hold 4 Select Training Lactate Threshold Guided Test 5 Start the timer and follow the on screen instructions After you begin your run the device displays each step d...

Страница 40: ... stamina percentage distance remaining or time remaining Potential stamina Current stamina Red Stamina is depleting Orange Stamina is steady Green Stamina is recharging Syncing Activities and Performance Measurements You can sync activities and performance measurements from other Garmin devices to your Forerunner watch using your Garmin Connect account This allows your watch to more accurately ref...

Страница 41: ... max acute load and HRV status over an extended time period VO2 max VO2 max is the maximum volume of oxygen in milliliters you can consume per minute per kilogram of body weight at your maximum performance About VO2 Max Estimates page 26 Your watch displays heat and altitude corrected VO2 max values when you are acclimating to high heat environments or high altitude Heat and Altitude Performance A...

Страница 42: ...ition and stress management Strained There is imbalance between your recovery and training load It is a normal result after a hard training or major event Your body may be struggling to recover so you should pay attention to your overall health Tips for Getting Your Training Status The training status feature depends on updated assessments of your fitness level including at least one VO2 max measu...

Страница 43: ...or your higher intensity activities High aerobic shortage Try adding more high aerobic activities to help improve your lactate threshold and VO2 max over time Anaerobic shortage Try adding a few more intense anaerobic activities to improve your speed and anaerobic capacity over time Balanced Your training load is balanced and provides all around fitness benefits as you continue training Low aerobi...

Страница 44: ... intervals 180 sec have a positive impact on your aerobic metabolism and result in an improved aerobic Training Effect Anaerobic Training Effect uses heart rate and speed or power to determine how a workout affects your ability to perform at very high intensity You receive a value based on the anaerobic contribution to EPOC and the type of activity Repeated high intensity intervals of 10 to 120 se...

Страница 45: ...r To see your training readiness trends over time go to your Garmin Connect account Recovery Time You can use your Garmin device with wrist based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout NOTE The recovery time recommendation uses your VO2 max estimate and may seem inaccurate at first The ...

Страница 46: ...itude training can have a positive impact on your fitness but you may notice a temporary VO2 max decline while exposed to high altitudes Your Forerunner watch provides acclimation notifications and corrections to your VO2 max estimate and training status when the temperature is above 22ºC 72ºF and when the altitude is above 800 m 2625 ft You can keep track of your heat and altitude acclimation in ...

Страница 47: ...to open the barometer screen Backlight Select to adjust the screen brightness Changing the Screen Settings page 107 Broadcast Heart Rate Select to turn on heart rate broadcasting to a paired device Broadcasting Heart Rate Data page 60 Do Not Disturb Select to enable or disable do not disturb mode to dim the screen and disable alerts and notifications For example you can use this mode while watchin...

Страница 48: ...ntdown Timer page 95 Touch Select to enable or disable touchscreen controls Wallet Select to open your Garmin Pay wallet and pay for purchases with your watch Garmin Pay page 41 Wi Fi Select to enable or disable Wi Fi communications Viewing the Controls Menu The controls menu contains options such as the stopwatch locating your connected phone and turning the watch off You can also open the Garmin...

Страница 49: ... credit or debit cards to your Garmin Pay wallet Go to garmin com garminpay banks to find participating financial institutions 1 From the Garmin Connect app select or 2 Select Garmin Pay Get Started 3 Follow the on screen instructions Paying for a Purchase Using Your Watch Before you can use your watch to pay for purchases you must set up at least one payment card You can use your watch to pay for...

Страница 50: ...y 3 Select a card 4 Select an option To temporarily suspend or unsuspend the card select Suspend Card The card must be active to make purchases using your Forerunner watch To delete the card select Changing Your Garmin Pay Passcode You must know your current passcode to change it If you forget your passcode you must reset the Garmin Pay feature for your Forerunner watch create a new passcode and r...

Страница 51: ...your Garmin Connect calendar you can view the event on your watch by adding the primary race glance Glances page 20 The event date must be in the next 365 days The watch displays a countdown to the event your goal time or predicted finish time running events only and weather information NOTE Historical weather information for the location and date is available right away Local forecast data appear...

Страница 52: ...ications Alerts System Alerts Activity Tracking Move Alert On Sleep Tracking While you are sleeping the watch automatically detects your sleep and monitors your movement during your normal sleep hours You can set your normal sleep hours in the user settings on your Garmin Connect account Sleep statistics include total hours of sleep sleep stages sleep movement and sleep score You can view your sle...

Страница 53: ... Your Forerunner watch calculates intensity minutes by comparing your heart rate data to your average resting heart rate If heart rate is turned off the watch calculates moderate intensity minutes by analyzing your steps per minute Start a timed activity for the most accurate calculation of intensity minutes Wear your watch all day and night for the most accurate resting heart rate Garmin Move IQ ...

Страница 54: ...Workouts 3 Find a workout or create and save a new workout 4 Select or Send to Device 5 Follow the on screen instructions Creating a Custom Workout on Garmin Connect Before you can create a workout on the Garmin Connect app you must have a Garmin Connect account Garmin Connect page 89 1 From the Garmin Connect app select or 2 Select Training Workouts Create a Workout 3 Select an activity 4 Create ...

Страница 55: ...ore the watch can suggest a daily workout you must have a VO2 max estimate About VO2 Max Estimates page 26 1 Press START 2 Select Run or Bike The daily suggested workout appears 3 Press DOWN to view details about the workout such as steps and estimated benefit optional 4 Select START and select an option To do the workout select Do Workout To skip the workout select Dismiss To view workout suggest...

Страница 56: ...oretical speed you can maintain continuously without exhaustion You can use your CSS to guide your training pace and monitor your improvement 1 Press START 2 Select Pool Swim 3 Hold 4 Select Training Critical Swim Speed Do Critical Swim Speed Test 5 Press DOWN to preview the workout steps optional 6 Press START 7 Press START to start the activity timer 8 Follow the on screen instructions Editing Y...

Страница 57: ...he training plan in your calendar Adaptive Training Plans Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals For example you can answer a few questions and find a plan to help you complete a 5 km race The plan adjusts to your current level of fitness coaching and schedule preferences and race date When you start a plan the Garmin coach glance is a...

Страница 58: ...ty timer 7 When your interval workout has a warm up press to begin the first interval 8 Follow the on screen instructions After you complete all of the intervals a message appears Stopping an Interval Workout At any time select to stop the current interval or rest period and transition to the next interval or rest period After all intervals and rest periods are complete select to end the interval ...

Страница 59: ...t you must have a Garmin Connect account Garmin Connect page 89 1 Select an option Open the Garmin Connect app and select or Go to Garmin Connect page 89 2 Select Training PacePro Pacing Strategies 3 Follow the on screen instructions to create and save a PacePro plan 4 Select or Send to Device Training 51 ...

Страница 60: ...7 Select Accept Plan to start the plan 8 If necessary select Yes to enable course navigation 9 Press START to start the activity timer Target split pace Current split pace Completion progress for the split Distance remaining in the split Overall time ahead of or behind your target time TIP You can hold and select Stop PacePro Yes to stop the PacePro plan The activity timer continues running Stoppi...

Страница 61: ...is saved to your device you can race a segment trying to match or exceed your personal record or other participants who have raced the segment NOTE When you download a course from your Garmin Connect account you can download all of the available segments in the course Strava Segments You can download Strava segments to your Forerunner device Follow Strava segments to compare your performance with ...

Страница 62: ...Setting a Segment to Adjust Automatically You can set your device to automatically adjust the target race time of a segment based on your performance during the segment NOTE This setting is enabled for all segments by default 1 Press START 2 Select an activity 3 Hold 4 Select Training Segments Auto Effort Using Virtual Partner Your Virtual Partner is a training tool designed to help you meet your ...

Страница 63: ...ent performance and the time remaining 6 Press START to start the activity timer TIP You can hold and select Cancel Target Yes to cancel the training target Cancelling a Training Target 1 During an activity hold 2 Select Cancel Target Yes Racing a Previous Activity You can race a previously recorded or downloaded activity This feature works with the Virtual Partner feature so you can see how far a...

Страница 64: ...iew the metronome screen 10 If necessary hold to change the metronome settings Enabling Self Evaluation When you save an activity you can evaluate your perceived effort and how you felt during the activity Your self evaluation information can be viewed in your Garmin Connect account 1 Hold 2 Select Activities Apps 3 Select an activity 4 Select the activity settings 5 Select Self Evaluation 6 Selec...

Страница 65: ...un select Runs To select an exercise set and view additional information about each set select Sets To view the activity on a map select Map To view an elevation plot for the activity select Elevation Plot To delete the selected activity select Delete Multisport History Your device stores the overall multisport summary of the activity including overall distance time calories and optional accessory...

Страница 66: ...ce and time data saved to your watch 1 From the watch face hold 2 Select History Totals 3 Select an activity 4 Select an option to view weekly or monthly totals Viewing Your Time in Each Heart Rate Zone Viewing your time in each heart rate zone can help you adjust your training intensity 1 From the watch face hold 2 Select History 3 Select This Week or Previous Weeks 4 Select an activity 5 Press S...

Страница 67: ...t rate Your current stress level The watch measures your heart rate variability while you are inactive to estimate your stress level A lower number indicates a lower stress level Your current Body Battery energy level The watch calculates your current energy reserves based on sleep stress and activity data A higher number indicates a higher energy reserve The current saturation of oxygen in your b...

Страница 68: ...ential heart condition and is not intended to treat or diagnose any medical condition or disease Always defer to your health care provider for any heart related issues You can set the heart rate threshold value 1 From the heart rate glance hold 2 Select Heart Rate Options Abnormal Heart Rate Alerts 3 Select High Alert or Low Alert 4 Set the heart rate threshold value Each time your heart rate exce...

Страница 69: ...ity 3 Press 4 Select the activity settings 5 Select Broadcast Heart Rate The Forerunner watch starts broadcasting your heart rate data in the background NOTE There is no indication that the watch is broadcasting your heart rate data during an activity 6 Begin the activity Starting an Activity page 3 7 Pair your Forerunner watch with your Garmin ANT compatible device NOTE The pairing instructions d...

Страница 70: ...d your elevation The elevation profile helps indicate how your pulse oximeter readings are changing relative to your to elevation On the watch your pulse oximeter reading appears as an oxygen saturation percentage and color on the graph On your Garmin Connect account you can view additional details about your pulse oximeter readings including trends over multiple days For more information about pu...

Страница 71: ...ximeter readings for the last seven days Turning On Pulse Oximeter Sleep Tracking You can set your device to continuously measure your blood oxygen saturation while you sleep NOTE Unusual sleep positions can cause abnormally low sleep time SpO2 readings 1 From the pulse oximeter glance hold 2 Select Pulse Ox Options During Sleep Turning On All Day Mode 1 From the pulse oximeter glance hold 2 Selec...

Страница 72: ...or example you can save and follow a bike friendly commute to work You can also follow a saved course trying to match or exceed previously set performance goals For example if the original course was completed in 30 minutes you can race against a Virtual Partner trying to complete the course in under 30 minutes Following a Course on Your Device 1 From the watch face select START 2 Select an activi...

Страница 73: ...To save the course select Save To view a list of ascents in the course select View Climbs Creating a Course on Garmin Connect Before you can create a course on the Garmin Connect app you must have a Garmin Connect account Garmin Connect page 89 1 From the Garmin Connect app select or 2 Select Training Courses Create Course 3 Select a course type 4 Follow the on screen instructions 5 Select Done NO...

Страница 74: ... course select Delete Saving Your Location You can save your current location to navigate back to it later NOTE You can add options to the controls menu Customizing the Controls Menu page 41 1 Hold LIGHT 2 Select Save Location 3 Follow the on screen instructions Viewing and Editing Your Saved Locations TIP You can save a location from the controls menu Controls page 39 1 Press START 2 Select Navig...

Страница 75: ...useful or interesting Points of interest are organized by category and can include popular travel destinations such as gas stations restaurants hotels and entertainment venues Using ClimbPro The ClimbPro feature helps you manage your effort for the upcoming climbs on a course You can view climb details including gradient distance and elevation gain before or in real time while following a course C...

Страница 76: ...Navigation information appears 6 Press START to begin navigation Navigating to Your Starting Point During an Activity You can navigate back to the starting point of your current activity in a straight line or along the path you traveled This feature is available only for activities that use GPS 1 During an activity press STOP 2 Select Back to Start and select an option To navigate back to the star...

Страница 77: ...and view compatibility information go to garmin com maps represents your location on the map When you are navigating to a destination your route is marked with a line on the map Viewing the Map 1 Select an option to open the map Press START and select Map to view the map without starting an activity Go outside start a GPS activity Starting an Activity page 3 and press UP or DOWN to scroll to the m...

Страница 78: ...To start navigating to the location select Go To save the location select Save Location To view information about the location select Review Navigating with the Around Me Feature You can use the around me feature to navigate to nearby points of interest and waypoints NOTE The map data installed on your watch must include points of interest to navigate to them 1 From the map hold 2 Select Around Me...

Страница 79: ...ss Settings page 102 Setting the Compass Heading 1 From the compass glance press START 2 Select Lock Heading 3 Point the top of the watch toward your heading and press START When you deviate from the heading the compass displays the direction from the heading and degree of deviation Altimeter and Barometer The watch contains an internal altimeter and barometer The watch collects elevation and pres...

Страница 80: ...ce using your Forerunner watch Using the inReach Remote page 79 Lights You can use Varia smart bike lights to improve situational awareness Muscle O2 You can use a muscle oxygen sensor to view hemoglobin and muscle oxygen saturation data while you train Power You can use a power meter such as Rally and Vector to view your power data on your watch You can adjust your power zones to match your goals...

Страница 81: ...atch the sensor status changes from Searching to Connected Sensor data appears in the data screen loop or a custom data field You can customize the optional data fields Customizing the Data Screens page 98 Running Power Garmin running power is calculated using measured running dynamics information user mass environmental data and other sensor data The power measurement estimates the amount of powe...

Страница 82: ...illiseconds NOTE Ground contact time and balance are not available while walking Ground contact time balance Ground contact time balance displays the left right balance of your ground contact time while running It displays a percentage For example 53 2 with an arrow pointing left or right Stride length Stride length is the length of your stride from one footfall to the next It is measured in meter...

Страница 83: ...4 Scroll to the running dynamics screens to view your metrics 5 If necessary hold UP to edit how the running dynamics data appears Sensors and Accessories 75 ...

Страница 84: ...e Percentile in Zone Cadence Range Ground Contact Time Range Purple 95 183 spm 218 ms Blue 70 95 174 183 spm 218 248 ms Green 30 69 164 173 spm 249 277 ms Orange 5 29 153 163 spm 278 308 ms Red 5 153 spm 308 ms Ground Contact Time Balance Data Ground contact time balance measures your running symmetry and appears as a percentage of your total ground contact time For example 51 3 with an arrow poin...

Страница 85: ... up NOTE Ground contact time and balance appears only while running It is not calculated while walking Chest Heart Rate While Swimming The HRM Pro HRM Swim and HRM Tri heart rate accessories record and store your heart rate data while you are swimming To view your heart rate data you can add heart rate data fields Customizing the Data Screens page 98 NOTE Chest heart rate data is not visible on co...

Страница 86: ...sensor is in adjustment mode Situational Awareness Your Forerunner watch can be used with the Varia smart bike lights and rearview radar to improve situational awareness See the owner s manual for your Varia device for more information Using the Varia Camera Controls NOTICE Some jurisdictions may prohibit or regulate the recording of video audio or photographs or may require that all parties have ...

Страница 87: ...emote function allows you to control your VIRB action camera using your device Controlling a VIRB Action Camera Before you can use the VIRB remote function you must enable the remote setting on your VIRB camera See the VIRB Series Owner s Manual for more information 1 Turn on your VIRB camera 2 Pair your VIRB camera with your Forerunner watch Pairing Your Wireless Sensors page 73 The VIRB glance i...

Страница 88: ...le You can update your user profile on your watch or on the Garmin Connect app Setting Up Your User Profile You can update your gender date of birth height weight wrist heart rate zone power zone and Critical Swim Speed CSS settings Recording a Critical Swim Speed Test page 48 The watch uses this information to calculate accurate training data 1 Hold 2 Select User Profile 3 Select an option Viewin...

Страница 89: ...ments Automatically page 82 4 Select LTHR and enter your lactate threshold heart rate You can perform a guided test to estimate your lactate threshold Lactate Threshold page 30 You can use the Auto Detection feature to automatically record your lactate threshold during an activity Detecting Performance Measurements Automatically page 82 5 Select Resting HR Set Custom and enter your resting heart r...

Страница 90: ...he watch or using your Garmin Connect account 1 Hold 2 Select User Profile Heart Rate Power Zones Power 3 Select an activity 4 Select Based On 5 Select an option Select Watts to view and edit the zones in watts Select FTP or TP to view and edit the zones as a percentage of your threshold power 6 Select FTP or Threshold Power and enter your value You can use the Auto Detection feature to automatica...

Страница 91: ...Select the checkboxes for the audio files and select Send to Device 5 If necessary in the Forerunner 955 list select a category select the checkboxes and select Remove From Device to remove audio files Connecting to a Third Party Provider Before you can download music or other audio files to your watch from a supported third party provider you must connect the provider to your watch For more optio...

Страница 92: ...tch 2 Enable pairing mode on the headphones 3 Hold 4 Select Music Headphones Add New 5 Select your headphones to complete the pairing process Listening to Music 1 Hold DOWN from any screen to open the music controls 2 If necessary connect your Bluetooth headphones Connecting Bluetooth Headphones page 84 3 Hold 4 Select Music Providers and select an option To listen to music downloaded to the watch...

Страница 93: ...rrent audio file Select to restart the current audio file Select twice to skip to the previous audio file in the playlist Hold to rewind through the current audio file Select to change the repeat mode Select to change the shuffle mode Controlling Music Playback on a Connected Phone 1 On your phone start playing a song or playlist 2 On your Forerunner 955 watch hold DOWN from any screen to open the...

Страница 94: ...ion to enable pairing mode on your watch During the initial setup select when you are prompted to pair with your phone If you previously skipped the pairing process hold and select Connectivity Pair Phone 3 Select an option to add your watch to your account If this is the first time you are pairing a device with the Garmin Connect app follow the on screen instructions If you already paired another...

Страница 95: ...notifications glance 2 Press START and select a text message notification 3 Press START 4 Select Reply 5 Select a message from the list Your phone sends the selected message as an SMS text message Managing Notifications You can use your compatible phone to manage notifications that appear on your Forerunner watch Select an option If you are using an iPhone go to the iOS notifications settings to s...

Страница 96: ...udio Tones To change the language or the dialect of the voice prompts select Dialect Wi Fi Connectivity Features Activity uploads to your Garmin Connect account Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity Audio content Allows you to sync audio content from third party providers Software updates You can download and install the lates...

Страница 97: ... reports NOTE Some data requires an optional accessory such as a heart rate monitor Plan your training You can choose a fitness goal and load one of the day by day training plans Track your progress You can track your daily steps join a friendly competition with your connections and meet your goals Share your activities You can connect with friends to follow each other s activities or post links t...

Страница 98: ...e to your computer using the USB cable When new software is available Garmin Express sends it to your device 2 Follow the on screen instructions 3 Do not disconnect your device from the computer during the update process NOTE If you have already set up your device with Wi Fi connectivity Garmin Connect can automatically download available software updates to your device when it connects using Wi F...

Страница 99: ...ssistance Allows you to send a message with your name LiveTrack link and GPS location if available to your emergency contacts Incident detection When the Forerunner watch detects an incident during certain outdoor activities the watch sends an automated message LiveTrack link and GPS location if available to your emergency contacts LiveTrack Allows friends and family to follow your races and train...

Страница 100: ...P Before the countdown is complete you can hold any button to cancel the message Live Event Sharing Live event sharing allows you to send messages to friends and family during an event providing real time updates including cumulative time and last lap time Before the event you can customize the list of recipients and the message content in the Garmin Connect app Turning On Live Event Sharing Befor...

Страница 101: ...eTrack Settings GroupTrack 3 Select All Connections or Invite Only and select your connections 4 Select Start LiveTrack 5 On the watch start an outdoor activity 6 Scroll to the map to view your connections Tips for GroupTrack Sessions The GroupTrack feature allows you to keep track of other connections in your group using LiveTrack directly on the screen All members of the group must be your conne...

Страница 102: ...ct the alarm for more options Select Status to turn the alarm on or off Select Time to edit the time Select Repeat and select when the alarm should repeat Select Sound and Vibe and select a type of notification Select Backlight to turn on the backlight with the alarm Select Label and select a description for the alarm Deleting an Alarm 1 From the watch face hold 2 Select Alarm Clock 3 Select an al...

Страница 103: ...view the lap timers press and select Review NOTE The Review option appears only after you have completed multiple laps To return to the watch face without resetting the timers press and select Go to Watchface To enable or disable lap recording press and select Lap Key Starting the Countdown Timer 1 From any screen hold LIGHT 2 Select Timer NOTE You may need to add this item to the controls menu Cu...

Страница 104: ...ptions for the Auto Lap feature to automatically mark laps The Auto Distance option marks laps at a specific distance When you complete a lap a customizable lap alert message appears This feature is helpful for comparing your performance over different parts of an activity Auto Pause Sets the options for the Auto Pause feature to stop recording data when you stop moving or when you drop below a sp...

Страница 105: ...wer watch mode after 5 minutes of inactivity The Extended option sets the watch to enter low power watch mode after 25 minutes of inactivity The extended mode can result in shorter battery life between charges Record VO2 Max Enables VO2 max recording for trail run and ultra run activities Rename Sets the activity name Repeat Enables the Repeat option for multisport activities For example you can u...

Страница 106: ...TIP For a list of all the available data fields go to Data Fields page 119 Not all data fields are available for all activity types Select Reorder to change the location of the data screen in the loop Select Remove to remove the data screen from the loop 8 If necessary select Add New to add a data screen to the loop You can add a custom data screen or select one of the predefined data screens Addi...

Страница 107: ...ame Alert Type Description Cadence Range You can set minimum and maximum cadence values Calories Event recurring You can set the number of calories Custom Event recurring You can select an existing message or create a custom message and select an alert type Distance Recurring You can set a distance interval Elevation Range You can set minimum and maximum elevation values Heart Rate Range You can s...

Страница 108: ...e watch to use the preferences from the map system settings Map Settings page 104 When this setting is disabled you can customize the map settings for the activity Restore Theme Allows you to restore default map theme settings or themes that have been deleted from the watch Routing Settings You can change the routing settings to customize the way the watch calculates routes for each activity NOTE ...

Страница 109: ...course Viewing or Editing Course Details page 66 8 Start following a saved course Navigating to a Destination page 66 Enabling Auto Climb You can use the auto climb feature to detect elevation changes automatically You can use it during activities such as climbing hiking running or biking 1 Hold 2 Select Activities Apps 3 Select an activity NOTE This feature is not available for all activities 4 S...

Страница 110: ...ibrate Allows you to manually calibrate the compass sensor Calibrating the Compass Manually page 102 Display Sets the directional heading on the compass to letters degrees or milliradians North Ref Sets the north reference of the compass Setting the North Reference page 102 Mode Sets the compass to use electronic sensor data only On a combination of GPS and electronic sensor data when moving Auto ...

Страница 111: ...rate Use DEM To enter the current elevation from your GPS starting point select Calibrate Use GPS Barometer Settings Hold and select Sensors Accessories Barometer Calibrate Allows you to manually calibrate the barometer sensor Plot Sets the time scale for the chart in the barometer glance Storm Alert Sets the rate of barometric pressure change that triggers a storm alert Sensor Mode Sets the mode ...

Страница 112: ... data in marine mode Marine Map Settings page 104 Restore Theme Allows you to restore default map theme settings or themes that have been deleted from the watch Map Themes You can change the map theme to display data optimized for your activity type Hold and select Map Map Theme None Uses the preferences from the system map settings with no additional theme applied High Contrast Sets the map to di...

Страница 113: ...d 2 Select Navigation Heading Bug Setting Navigation Alerts You can set alerts to help you navigate to your destination 1 Hold 2 Select Navigation Alerts 3 Select an option To set an alert for a specified distance from your final destination select Final Distance To set an alert for the estimated time remaining until you reach your final destination select Final ETE To set an alert when you stray ...

Страница 114: ...the screen alerts and wrist gestures Hot Keys Allows you to assign shortcuts to buttons Customizing the Hot Keys page 107 Auto Lock Allows you to lock the buttons and touchscreen automatically to prevent accidental button presses and touchscreen swipes Use the During Activity option to lock the buttons and touchscreen during a timed activity Use the Not During Activity option to lock the buttons a...

Страница 115: ...hours before the actual sunset occurs select Til Sunset Status On select Time and enter the time To set an alert to sound a specific number of minutes or hours before the actual sunrise occurs select Til Sunrise Status On select Time and enter the time To set an alert to sound every hour select Hourly On Changing the Screen Settings 1 Hold 2 Select System Backlight 3 Select an option Select During...

Страница 116: ...mation such as the unit ID software version regulatory information and license agreement 1 Hold 2 Select System About Viewing E label Regulatory and Compliance Information The label for this device is provided electronically The e label may provide regulatory information such as identification numbers provided by the FCC or regional compliance markings as well as applicable product and licensing i...

Страница 117: ...When you are wearing the watch avoid covering the face with your sleeve Regular outdoor use in sunny conditions can extend your battery life NOTE The watch protects itself from overheating and stops charging automatically if the internal temperature exceeds the solar charging temperature threshold Specifications page 113 NOTE The watch does not solar charge when connected to an external power sour...

Страница 118: ...re NOTICE Avoid extreme shock and harsh treatment because it can degrade the life of the product Avoid pressing the keys under water Do not use a sharp object to clean the device Never use a hard or sharp object to operate the touchscreen or damage may result Avoid chemical cleaners solvents and insect repellents that can damage plastic components and finishes Thoroughly rinse the device with fres...

Страница 119: ...Changing the Bands You can replace the bands with new Forerunner bands or compatible QuickFit 22 bands 1 Use the pin tool to push in the watch pin 2 Remove the band from the watch Device Information 111 ...

Страница 120: ... in the exposed watch pin and press the band into place NOTE Make sure the band is secure The watch pin should align with the holes on the device To install QuickFit 22 bands remove the watch pin from the Forerunner band replace the watch pin on the device and press the new band into place 112 Device Information ...

Страница 121: ...ly 2000 songs Operating temperature range From 20º to 60ºC from 4º to 140ºF Charging temperature range From 0º to 45ºC from 32º to 113ºF European Union EU wireless frequencies power Forerunner 955 2 4 GHz 17 98 dBm maximum Forerunner 955 Solar 2 4 GHz 17 08 dBm maximum EU SAR values 0 96 W kg torso 0 96 W kg limb 1 The device withstands pressure equivalent to a depth of 50 m For more information g...

Страница 122: ...ed heart rate and music playback Up to 8 5 hr Activity mode with UltraTrac mode and wrist based heart rate Up to 80 hr Up to 110 hr with solar 1 Smartwatch mode Up to 15 days Up to 20 days with solar 2 Troubleshooting Product Updates Your device automatically checks for updates when connected to Bluetooth or Wi Fi You can manually check for updates from the system settings System Settings page 106...

Страница 123: ...repetitive motions such as washing dishes folding laundry or clapping your hands as steps The step counts on my device and my Garmin Connect account don t match The step count on your Garmin Connect account updates when you sync your device 1 Select an option Sync your step count with the Garmin Express application Using Garmin Connect on Your Computer page 90 Sync your step count with the Garmin ...

Страница 124: ...ary for a few minutes Restarting the Watch If the watch stops responding you may need to restart it NOTE Restarting the watch may erase your data or settings 1 Hold for 15 seconds The watch turns off 2 Hold for one second to turn on the watch Resetting All Default Settings Before you reset all default settings you should sync the watch with the Garmin Connect app to upload your activity data You c...

Страница 125: ...e 106 Use UltraTrac GPS mode for your activity GPS Settings page 102 Use a watch face that is not updated every second For example use a watch face without a second hand Customizing the Watch Face page 19 My Device is in the Wrong Language 1 Hold 2 Scroll down to the last item in the list and select it 3 Select the first item in the list 4 Use UP and DOWN to select your language Is my phone compat...

Страница 126: ...ption Select Search All Select your sensor type After the sensor is paired with your watch a message appears Sensor data appears in the data page loop or a custom data field Can I use my Bluetooth sensor with my watch The watch is compatible with some Bluetooth sensors The first time you connect a sensor to your Garmin watch you must pair the watch and sensor After they are paired the watch connec...

Страница 127: ...essories to display data Some data fields appear in more than one category on the watch TIP You can also customize the data fields from the watch settings in the Garmin Connect app Cadence Fields Name Description Average Cadence Cycling The average cadence for the current activity Average Cadence Running The average cadence for the current activity Cadence Cycling The number of revolutions of the ...

Страница 128: ...0 ft you climb you travel 60 m 200 ft the grade is 5 Lap Ascent The vertical distance of ascent for the current lap Lap Descent The vertical distance of descent for the current lap Last Lap Ascent The vertical distance of ascent for the last completed lap Last Lap Descent The vertical distance of descent for the last completed lap Maximum Ascent The maximum rate of ascent in feet per minute or met...

Страница 129: ...ile running Ground Contact Time Gauge A color gauge showing the amount of time in each step that you spend on the ground while running measured in milliseconds Heart Rate Gauge A color gauge showing your current heart rate zone PacePro Gauge Running Your current split pace and your target split pace Power Gauge A color gauge showing your current power zone Stamina Gauge Dist A gauge showing your c...

Страница 130: ...erval Average Max The average percentage of maximum heart rate for the current swim interval Interval Average Heart Rate The average heart rate for the current swim interval Interval Maximum HRR The maximum percentage of heart rate reserve maximum heart rate minus resting heart rate for the current swim interval Interval Maximum Max The maximum percentage of maximum heart rate for the current swim...

Страница 131: ...estination You must be navigating for this data to appear ETA at Next The estimated time of day when you will reach the next waypoint on the route adjusted to the local time of the waypoint You must be navigating for this data to appear ETE The estimated time remaining until you reach the final destination You must be navi gating for this data to appear Glide Ratio to Desti nation The glide ratio ...

Страница 132: ...p Laps The number of laps completed for the current activity Load The training load for the current activity Training load is the amount of excess post exercise oxygen consumption EPOC which indicates the strenuousness of your workout Performance Condition The performance condition score is a real time assessment of your ability to perform Reps During a strength training activity the number of rep...

Страница 133: ...ap Last Lap Pace The average pace for the last completed lap Last Length Pace The average pace for your last completed pool length Pace The current pace PacePro Fields Name Description Next Split Distance Running The total distance of the next split Next Split Target Pace Running The target pace for the next split Overall Ahead Behind Running The overall time ahead or behind of the target pace Spl...

Страница 134: ...he current activity Balance The current left right power balance Intensity Factor The Intensity Factor for the current activity Lap Balance The average left right power balance for the current lap Lap Left Peak Power Phase The average power phase peak angle for the left leg for the current lap Lap Left Power Phase The average power phase angle for the left leg for the current lap Lap Normalized Po...

Страница 135: ...se peak angle for the right leg Power phase peak is the angle range over which the rider produces the peak portion of the driving force Right Power Phase The current power phase angle for the right leg Power phase is the pedal stroke region where positive power is produced Time in Zone The time elapsed in each power zone Time Seated The time spent seated while pedaling for the current activity Tim...

Страница 136: ...ion The average amount of vertical oscillation for the current lap Lap Vertical Ratio The average ratio of vertical oscillation to stride length for the current lap Stride Length The length of your stride from one footfall to the next measured in meters Vertical Oscillation The amount of bounce while you are running The vertical motion of your torso measured in centimeters for each step Vertical R...

Страница 137: ...e Type The current stroke type for the interval Lap Distance Per Stroke Swimming The average distance traveled per stroke during the current lap Lap Distance Per Stroke Paddle sports The average distance traveled per stroke during the current lap Lap Stroke Rate Swimming The average number of strokes per minute spm during the current lap Lap Stroke Rate Paddle sports The average number of strokes ...

Страница 138: ...he sum of the time for one length plus the number of strokes for that length Swim Terminology page 10 In open water swimming 25 meters is used to calculate your swolf score Interval Swolf The average swolf score for the current interval Lap Swolf The swolf score for the current lap Last Lap Swolf The swolf score for the last completed lap Last Length Swolf The swolf score for the last completed po...

Страница 139: ... set Stopped Time The total time stopped for the current activity Swim Time The swimming time for the current activity not including rest time Timer The current time of the countdown timer VO2 Max Standard Ratings These tables include standardized classifications for VO2 max estimates by age and gender Males Percentile 20 29 30 39 40 49 50 59 60 69 70 79 Superior 95 55 4 54 52 5 48 9 45 7 42 1 Exc...

Страница 140: ... 5 04 Good From 2 79 to 3 92 Fair From 2 23 to 2 78 Untrained Less than 2 23 Females Watts per Kilogram W kg Superior 4 30 and greater Excellent From 3 33 to 4 29 Good From 2 36 to 3 32 Fair From 1 90 to 2 35 Untrained Less than 1 90 FTP ratings are based on research by Hunter Allen and Andrew Coggan PhD Training and Racing with a Power Meter Boulder CO VeloPress 2010 132 Appendix ...

Страница 141: ...f your wheel or use one of the calculators available on the internet Tire Size Wheel Circumference mm 20 1 75 1515 20 1 3 8 1615 22 1 3 8 1770 22 1 1 2 1785 24 1 1753 24 3 4 Tubular 1785 24 1 1 8 1795 24 1 75 1890 24 1 1 4 1905 24 2 00 1925 24 2 125 1965 26 7 8 1920 26 1 1 0 1913 26 1 1952 26 1 25 1953 26 1 1 8 1970 26 1 40 2005 26 1 50 2010 26 1 75 2023 26 1 95 2050 26 2 00 2055 26 1 3 8 2068 26 ...

Страница 142: ... x 2 3 2326 650 x 20C 1938 650 x 23C 1944 650 35A 2090 650 38B 2105 650 38A 2125 700 18C 2070 700 19C 2080 700 20C 2086 700 23C 2096 700 25C 2105 700C Tubular 2130 700 28C 2136 700 30C 2146 700 32C 2155 700 35C 2168 700 38C 2180 700 40C 2200 700 44C 2235 700 45C 2242 700 47C 2268 134 Appendix ...

Страница 143: ......

Страница 144: ...support garmin com GUID 9D99A9D4 467A 4F1A A0EA 023184FEA3DD v1 June 2022 ...

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