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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).

Appendix

125

Содержание QUATIX 6

Страница 1: ...QUATIX 6 Owner sManual ...

Страница 2: ...y not be used without the express permission of Garmin Android is a trademark of Google LLC 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 Cooper In...

Страница 3: ...11 Fusion Link App 11 Connecting to a Fusion Stereo 11 Activities and Apps 11 Starting an Activity 11 Tips for Recording Activities 12 Changing the Power Mode 12 Playing Audio Prompts During an Activity 12 Using the Metronome 13 Stopping an Activity 13 Evaluating an Activity 13 Adding or Removing a Favorite Activity 14 Creating a Custom Activity 14 Indoor Activities 14 Going for a Virtual Run 14 C...

Страница 4: ...nnectivity Features 32 Connecting to a Wi Fi Network 32 Phone Apps and Computer Applications 32 Garmin Connect 33 Using the Garmin Connect App 33 Using Garmin Connect on Your Computer 34 Connect IQ Features 34 Downloading Connect IQ Features 34 Downloading Connect IQ Features Using Your Computer 34 Garmin Explore 35 Garmin Golf App 35 Safety and Tracking Features 35 Adding Emergency Contacts 35 Ad...

Страница 5: ...Levels 52 Tips for Getting Your Training Status 52 Heat and Altitude Performance Acclimation 53 Acute Load 53 Training Load Focus 53 Recovery Time 53 Viewing Your Recovery Time 54 Recovery Heart Rate 54 Body Battery 54 Viewing the Body Battery Widget 54 Tips for Improved Body Battery Data 54 Pulse Oximeter 55 Getting Pulse Oximeter Readings 56 Turning On All Day Pulse Oximeter Readings 56 Turning ...

Страница 6: ...er 72 Using the Stopwatch 73 Adding Alternate Time Zones 73 Editing an Alternate Time Zone 74 Navigation 74 Saving Your Location 74 Editing Your Saved Locations 74 Setting a Reference Point 74 Projecting a Waypoint 75 Navigating to a Destination 75 Navigating to a Point of Interest 75 Points of Interest 76 Courses 76 Creating and Following a Course on Your Device 76 Creating a Round Trip Course 76...

Страница 7: ...owing and Hiding Map Data 99 Navigation Settings 99 Customizing Map Features 99 Setting Up a Heading Bug 99 Setting Navigation Alerts 99 Power Manager Settings 99 Customizing the Battery Saver Feature 100 Customizing Power Modes 100 Restoring a Power Mode 100 System Settings 101 Time Settings 101 Setting Time Alerts 101 Syncing the Time 102 Changing the Backlight Settings 102 Customizing the Hot K...

Страница 8: ...ing Your Watch 114 Resetting All Default Settings 114 Acquiring Satellite Signals 114 Improving GPS Satellite Reception 115 The temperature reading is not accurate 115 Maximizing the Battery Life 115 Activity Tracking 115 My daily step count does not appear 115 My step count does not seem accurate 116 The step counts on my device and my Garmin Connect account don t match 116 The floors climbed amo...

Страница 9: ...r watch to receive notifications sync your activities and more Pairing Your Smartphone page 3 3 Charge the device Charging the Watch page 4 4 Start an activity Starting an Activity page 11 Buttons LIGHT Press to turn the backlight on and off Press to turn the device on Hold to view the controls menu UP MENU Press to scroll through the widget loop and menus Hold to view the menu DOWN Press to scrol...

Страница 10: ...the watch face press MOB to start an activity or open an app Activities and Apps page 11 Hold MENU to customize the watch face adjust settings and pair wireless sensors 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 Pay wallet NOTE You can add reorder and remove the options in t...

Страница 11: ...o add remove and reorder the controls From any screen hold MENU to change additional settings Pairing Your Smartphone To use the connected features on your watch you must pair it directly through the Garmin Connect app instead of from the Bluetooth settings on your smartphone 1 From the app store on your smartphone install and open the Garmin Connect app 2 Select an option to enable pairing mode o...

Страница 12: ...USB cable into a USB charging port The watch displays the current battery charge level Product Updates On your computer install Garmin Express www garmin com express On your smartphone install the Garmin Connect app This provides easy access to these services for Garmin devices Software updates Map updates Course updates Data uploads to Garmin Connect Product registration Setting Up Garmin Express...

Страница 13: ...nnected to an external power source or when the battery is full Marine Activities Your watch comes preloaded with apps for marine activities such as boating sailing and interacting with Garmin marine devices You can pair with compatible Garmin marine devices using the marine apps preloaded on your watch See the owner s manual for your Garmin marine device for more information about pairing with th...

Страница 14: ...irection NOTE The device uses GPS based course over ground to determine your course in the tack assist feature and does not account for other factors that can affect your boat s direction such as currents and tides Calibrating the Tack Assist 1 From the watch face select MOB 2 Select Sail Race or Sail 3 Select UP or DOWN to view the tack assist screen NOTE You may need to add the tack assist scree...

Страница 15: ...ate both the port and starboard side Sail Racing You can use the device to help you cross the start line of a race exactly when the race begins When you synchronize the regatta timer in the sail racing app with the official race countdown timer you are alerted at one minute intervals as the race start approaches When you set the starting line the device uses GPS data to indicate whether your boat ...

Страница 16: ... and enter a time of day 5 Press MOB 6 Press UP and DOWN to synchronize the regatta timer with the official race countdown NOTE When the burn time is negative you will arrive at the start line after the race starts When the burn time is positive you will arrive at the start line before the race starts 7 Press MOB to start the activity timer Setting the Sailing Units 1 From the watch face select MO...

Страница 17: ...ngs From the anchor assist screen select MOB Scope Sets the first number in the anchor scope ratio The ratio is the length of anchor rode in use to the vertical distance from the bow of the boat to the bottom of the water Depth Sets the depth of the water Bow Offset Sets the distance between the bow of your boat and the location of your GPS antenna Autopilot WARNING You are responsible for the saf...

Страница 18: ...ect Pattern Steering and select a pattern NOTE You can change the steering patterns available on your quatix device from your autopilot To take the helm and place the autopilot in standby mode select MOB Boat Data Streaming Boat Data You can stream data fields from your compatible chartplotter to your quatix device The device displays up to three data fields per page and up to six pages of data 1 ...

Страница 19: ...ereo If you need to pair with another stereo in the Fusion Link app select Settings Pair New After you pair the devices they connect automatically when turned on within range and the app is open on the watch Activities and Apps Your watch can be used for indoor outdoor athletic and fitness activities When you start an activity the watch displays and records sensor data You can create custom activi...

Страница 20: ...available Otherwise audio prompts play on your phone paired through the Garmin Connect app During an audio prompt the watch or phone mutes the primary audio to play the announcement NOTE This feature is not available for all activities 1 Hold MENU 2 Select Audio Prompts 3 Select an option To hear a prompt for each lap select Lap Alert To customize prompts with your pace and speed information selec...

Страница 21: ... data Evaluating an Activity page 13 To suspend your activity and resume it at a later time select Resume Later To mark a lap select Lap To navigate back to the starting point of your activity along the path you traveled select Back to Start TracBack NOTE This feature is available only for activities that use GPS To navigate back to the starting point of your activity by the most direct path selec...

Страница 22: ...tom activity 7 Select Yes to add the activity to your list of favorites Indoor Activities The watch can be used for training indoors such as running on an indoor track or using a stationary bike or indoor trainer GPS is turned off for indoor activities Activities and App Settings page 85 When running or walking with GPS turned off speed and distance are calculated using the accelerometer in the wa...

Страница 23: ...t is multiple repetitions reps of a single move 1 From the watch face press MOB 2 Select Strength 3 Select a workout 4 Press DOWN to view a list of workout steps optional TIP While viewing workout steps you can press MOB and then press DOWN to view an animation of the selected exercise if available 5 When you have finished viewing the workout steps press MOB and select Do Workout 6 Press MOB and s...

Страница 24: ...course or ride Outdoor Activities The quatix device comes preloaded with outdoor activities such as running and cycling GPS is turned on for outdoor activities You can add new activities based on default activities such as walking or rowing You can also add custom activities to your device Creating a Custom Activity page 14 Going for a Track Run Before you go for a track run make sure you are runn...

Страница 25: ... run using the auto run feature This feature is turned on by default for downhill skiing and snowboarding It automatically records new ski runs based on your movement The activity timer pauses when you stop moving downhill and when you are on a chairlift The activity timer remains paused during the chairlift ride You can start moving downhill to restart the activity timer You can view run details ...

Страница 26: ...ctivity select Back to Start and select an option To view your saved locations select Saved Locations To navigate to a destination select Navigation and select an option To edit the activity settings select Settings and select an option Activities and App Settings page 85 5 After you complete your activity press MOB and select End Fish Jumpmaster WARNING The jumpmaster feature is for use by experi...

Страница 27: ...favorites Swimming NOTICE The device is intended for surface swimming Scuba diving with the device may damage the product and will void the warranty NOTE The watch has wrist based heart rate enabled for swim activities The watch is also compatible with the HRM Pro HRM Swim and HRM Tri accessories If both wrist based heart rate and chest heart rate data are available your watch uses the chest heart...

Страница 28: ...e pool length and use one stroke type for the entire length Pause the activity timer when resting Press LAP to record a rest during pool swimming Auto Rest and Manual Rest page 20 The device automatically records swim intervals and lengths for pool swimming To help the device count your lengths use a strong push off the wall and glide before your first stroke When doing drills you must either paus...

Страница 29: ... training screens Turning Off Wrist based Heart Rate While Swimming Wrist based heart rate is turned on by default for swim activities The device is also compatible with the HRM Pro accessory and the HRM Swim accessory If both wrist based heart rate and chest heart rate data are available your device uses the chest heart rate data 1 From the heart rate widget hold MENU NOTE You may need to add the...

Страница 30: ...n locations change the device calculates the distance to the front middle and back of the green but not the actual pin location Current hole number Distance to the back of the green Distance to the middle of the green Distance to the front of the green Par for the hole Map of the green Driver distance from the tee box 22 Activities and Apps ...

Страница 31: ...th Button Targeting From the hole information screen you can use the button targeting feature to measure the distance to a point on the map 1 Press UP or DOWN to measure the distance to the target 2 If necessary select or to zoom in or out Changing Holes You can change holes manually from the hole view screen 1 While playing golf press MOB 2 Select Change Hole 3 Select a hole Changing the Green If...

Страница 32: ... 3 Press DOWN 4 Select Previous Shots to view all recorded shot distances Manually Measuring a Shot 1 Take a shot and watch where your ball lands 2 From the hole information screen press MOB 3 Select Measure Shot 4 Press DOWN 5 Select Add Shot Yes 6 Walk or drive to your ball Viewing Layup and Dogleg Distances You can view a list of layup and dogleg distances for par 4 and 5 holes Custom targets a...

Страница 33: ...ct Scorecard 3 Press UP or DOWN to scroll through the holes 4 Press MOB to select a hole 5 Press UP or DOWN to change the score for that hole Your total score is updated Setting the Scoring Method You can change the method the device uses to keep score 1 From the hole information screen hold MENU 2 Select the activity settings 3 Select Scoring Method 4 Select a scoring method About Stableford Scor...

Страница 34: ...luding putts and press MOB 3 Set the number of putts taken and press MOB NOTE The number of putts taken is used for statistics tracking only and does not increase your score 4 If necessary select an option NOTE If you are on a par 3 hole fairway information does not appear If your ball hit the fairway select In Fairway If your ball missed the fairway select Missed Right or Missed Left 5 If necessa...

Страница 35: ... expected Distance plays shorter than expected due to a change in elevation Viewing the Direction to the Pin The PinPointer feature is a compass that provides directional assistance when you are unable to see the green This 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 c...

Страница 36: ...7 Start your first route NOTE When the route timer is running the device automatically locks the buttons to prevent accidental button presses You can hold any button to unlock the watch 8 When you finish the route descend to the ground The rest timer starts automatically when you are on the ground NOTE If necessary you can press LAP to finish the route 9 Select an option To save a successful route...

Страница 37: ...prolong the battery life while recording a multi day activity 1 From the watch face press MOB 2 Select Expedition 3 Press MOB to start the activity timer The device enters low power mode and collects GPS track points once an hour To maximize battery life the device turns off all sensors and accessories including the connection to your smartphone Changing the Track Point Recording Interval During a...

Страница 38: ... activity to your Garmin Connect account as soon as you finish recording the activity Connect IQ Allows you to extend your watch features with new watch faces widgets apps and data fields Software Updates Allows you to update your watch software Weather Allows you to view current weather conditions and weather forecasts Bluetooth sensors Allows you to connect Bluetooth compatible sensors such as a...

Страница 39: ... text messages using your phone Regular text message limits and charges from your carrier and phone plan may apply Contact your mobile carrier for more information about text message charges or limits 1 From the watch face press UP or DOWN to view the notifications widget 2 Press MOB and select a text message notification 3 Press MOB 4 Select Reply 5 Select a message from the list Your phone sends...

Страница 40: ...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 latest software Workouts and training plans You can browse for and select workouts and training plans on the Garmin Connect site The next time your device has a Wi Fi connection th...

Страница 41: ... activities You can connect with friends to follow each other s activities or post links to your activities on your favorite social networking sites Manage your settings You can customize your watch and user settings on your Garmin Connect account Using the Garmin Connect App After you pair your watch with your phone Pairing Your Smartphone page 3 you can use the Garmin Connect app to upload all o...

Страница 42: ...nect the watch from your computer Your watch installs the update Connect IQ Features You can add Connect IQ features to your watch from Garmin and other providers using the Connect IQ app garmin com connectiqapp You can customize your watch with watch faces device apps data fields widgets and music providers Watch Faces Allow you to customize the appearance of the clock Device Apps Add interactive...

Страница 43: ...must be connected to the Garmin Connect app using Bluetooth technology Your paired phone must be equipped with a data plan and be in an area of network coverage where data is available You can enter emergency contacts in your Garmin Connect account For more information about safety and tracking features go to garmin com safety Assistance Allows you to send a message with your name LiveTrack link a...

Страница 44: ...lect Safety Tracking Incident Detection 3 Select a GPS activity NOTE Incident detection is available only for certain outdoor activities When an incident is detected by your quatix watch and your phone is connected the Garmin Connect app can send an automated text message and email with your name and GPS location if available to your emergency contacts A message appears on your device and paired p...

Страница 45: ...veTrack directly on the screen All members of the group must be your connections in your Garmin Connect account Start your activity outside using GPS Pair your quatix device with your smartphone using Bluetooth technology In the Garmin Connect app from the settings menu select Connections to update the list of connections for your GroupTrack session Make sure all of your connections pair to their ...

Страница 46: ...ng you must enter the passcode again before making a payment Adding a Card to Your Garmin Pay Wallet You can add up to 10 credit or debit cards to your Garmin Pay wallet 1 From the Garmin Connect app select or 2 Select Garmin Pay Add Card 3 Follow the on screen instructions After the card is added you can select the card on your watch when you make a payment Managing Your Garmin Pay Cards You can ...

Страница 47: ...u can download audio content from a third party provider you must connect to a Wi Fi network Connecting to a Wi Fi Network page 32 1 Hold DOWN from any screen to open the music controls 2 Hold MENU 3 Select Music Providers 4 Select a connected provider 5 Select a playlist or other item to download to the watch 6 If necessary press BACK until you are prompted to sync with the service NOTE Downloadi...

Страница 48: ...indows computers you can select and browse to the folder with your audio files For Apple computers the Garmin Express application uses your iTunes library 3 In the My Music or iTunes Library list select an audio file category such as songs or playlists 4 Select the checkboxes for the audio files and select Send to Device 5 If necessary in the quatix list select a category select the checkboxes and...

Страница 49: ...e mode Connecting Bluetooth Headphones To listen to music loaded onto your quatix watch you must connect Bluetooth headphones 1 Bring the headphones within 2 m 6 6 ft of your watch 2 Enable pairing mode on the headphones 3 Hold MENU 4 Select Music Headphones Add New 5 Select your headphones to complete the pairing process Changing the Audio Mode You can change the music playback mode from stereo t...

Страница 50: ...t Rate Data page 42 for more information about wrist based heart rate See Tips for Erratic Pulse Oximeter Data page 56 for more information about the pulse oximeter sensor For more information about accuracy go to garmin com ataccuracy For more information about watch wear and care go to garmin com fitandcare Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear you...

Страница 51: ...hile cycling or to a VIRB action camera during an activity NOTE Broadcasting heart rate data decreases battery life 1 From the heart rate widget hold MENU 2 Select Heart Rate Options Broadcast During Activity 3 Begin an activity Starting an Activity page 11 The quatix device starts broadcasting your heart rate data in the background NOTE There is no indication that the device is broadcasting your ...

Страница 52: ...our personal long term HRV averages Heart Rate Variability Status page 48 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 It compares your real time condition to your average fitness level Performance Condition page 49 Functional t...

Страница 53: ...an indication of athletic performance and should increase as your level of fitness improves The quatix device requires wrist based heart rate or a compatible chest heart rate monitor to display your VO2 max estimate The device has separate VO2 max estimates for running and cycling You must run either outside with GPS or ride with a compatible power meter at a moderate level of intensity for severa...

Страница 54: ...with your watch For the most accurate estimate complete the user profile setup Setting Up Your User Profile page 57 and set your maximum heart rate Setting Your Heart Rate Zones page 58 The estimate may seem inaccurate at first The watch requires a few rides to learn about your cycling performance 1 Start a cycling activity 2 Ride at a steady high intensity for at least 20 minutes 3 After your rid...

Страница 55: ... in your Garmin Connect activity details Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level Your excess post exercise oxygen consumption EPOC accumulated during exercise is mapped to a range of values that account for your fitness l...

Страница 56: ... your baseline range Orange Unbalanced Your seven day average HRV is above or below your baseline range Red Low Your seven day average HRV is well below your baseline range No color Poor No status Your HRV values are averaging well below the normal range for your age No status means that there is insufficient data to generate a seven day average You can sync your watch with your Garmin Connect acc...

Страница 57: ... activity Performance condition can also be an indicator of fatigue level especially at the end of a long training run or ride NOTE The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max estimate and learn about your running or riding ability About VO2 Max Estimates page 45 Viewing Your Performance Condition This feature requires wrist based heart rate or a co...

Страница 58: ... guided test stop the timer and save the activity If this is your first lactate threshold estimate the device prompts you to update your heart rate zones based on your lactate threshold heart rate For each additional lactate threshold estimate the device prompts you to accept or decline the estimate Getting Your FTP Estimate Before you can get your functional threshold power FTP estimate you must ...

Страница 59: ...n Select Accept to save the new FTP Select Decline to keep your current FTP Training Status These measurements are estimates that can help you track and understand your training activities The measurements require a few activities using wrist based heart rate or a compatible chest heart rate monitor Cycling performance measurements require a heart rate monitor and a power meter These estimates are...

Страница 60: ...al race condition Your recently reduced training load is allowing your body to recover and fully compensate for earlier training You should plan ahead since this peak state can only be maintained for a short time Overreaching Your training load is very high and counterproductive Your body needs a rest You should give yourself time to recover by adding lighter training to your schedule Unproductive...

Страница 61: ...er than optimal in all intensity categories Try increasing the duration or frequency of your workouts Low aerobic shortage Try adding more low aerobic activities to provide recovery and balance for 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 inten...

Страница 62: ...s level sleep quality and activity data to determine your overall Body Battery level Like a gas gauge on a car it indicates your amount of available reserve energy The Body Battery level range is from 0 to 100 where 0 to 25 is low reserve energy 26 to 50 is medium reserve energy 51 to 75 is high reserve energy and 76 to 100 is very high reserve energy You can sync your device with your Garmin Conn...

Страница 63: ... widget while you are not moving your watch analyzes your oxygen saturation and 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 oxime...

Страница 64: ...se Ox Mode All Day The device automatically analyzes your oxygen saturation throughout the day when you are not moving NOTE Turning on all day mode decreases battery life Turning Off Automatic Pulse Oximeter Readings 1 From the pulse oximeter widget hold MENU 2 Select Options Pulse Ox Mode Off The device turns off automatic pulse oximeter readings The device begins a pulse oximeter reading when yo...

Страница 65: ...strength If you know your maximum heart rate you can use the table Heart Rate Zone Calculations page 59 to determine the best heart rate zone for your fitness objectives If you do not know your maximum heart rate use one of the calculators available on the Internet Some gyms and health centers can provide a test that measures maximum heart rate The default maximum heart rate is 220 minus your age ...

Страница 66: ...5 Select Resting HR Set Custom and enter your resting heart rate You can use the average resting heart rate measured by your watch or you can set a custom resting heart rate 6 Select Zones Based On 7 Select an option Select BPM to view and edit the zones in beats per minute Select Max HR to view and edit the zones as a percentage of your maximum heart rate Select HRR to view and edit the zones as ...

Страница 67: ...tically You can manually adjust your zones on the watch or using your Garmin Connect account 1 Hold MENU 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 to view and edit the zones as a percentage of your functional threshold power 6 Select FTP and enter your value You can use th...

Страница 68: ... of sleep sleep stages sleep movement and sleep score You can view your sleep statistics on your Garmin Connect account NOTE Naps are not added to your sleep statistics You can use do not disturb mode to turn off notifications and alerts with the exception of alarms Using Do Not Disturb Mode page 60 Using Automated Sleep Tracking 1 Wear your device while sleeping 2 Upload your sleep tracking data ...

Страница 69: ... accuracy you can record a timed activity on your device Activity Tracking Settings Hold MENU and select Activity Tracking Status Turns off the activity tracking features Move Alert Displays a message and the move bar on the digital watch face and steps screen The device also beeps or vibrates if audible tones are turned on System Settings page 101 Goal Alerts Allows you to turn on and off goal al...

Страница 70: ... Connect page 33 1 From the Garmin Connect app select or 2 Select Training Workouts Create a Workout 3 Select an activity 4 Create your custom workout 5 Select Save 6 Enter a name for your workout and select Save The new workout appears in your list of workouts NOTE You can send this workout to your device Sending a Custom Workout to Your Watch page 62 Sending a Custom Workout to Your Watch You ca...

Страница 71: ...a Daily Suggested Workout Before the watch can suggest a daily workout you must have a training status and VO2 max estimate Training Status page 51 1 From the watch face press MOB 2 Select Run or Bike The daily suggested workout appears 3 Select MOB and select an option To do the workout select Do Workout To discard the workout select Dismiss To preview the workout steps select Steps To update the...

Страница 72: ...ning pace and monitor your improvement 1 From the watch face press MOB 2 Select Pool Swim 3 Hold MENU 4 Select Training Critical Swim Speed Do Critical Swim Speed Test 5 Press DOWN to preview the workout steps 6 Press MOB 7 Follow the on screen instructions Editing Your Critical Swim Speed Result You can manually edit or enter a new time for your CSS value 1 From the watch face press MOB 2 Select ...

Страница 73: ...Garmin Coach widget If a workout for this activity is scheduled for today the device shows the workout name and prompts you to start it 2 Select MOB 3 Select View to view the workout steps optional 4 Select Do Workout 5 Follow the on screen instructions Interval Workouts You can create interval workouts based on distance or time The device saves your custom interval workout until you create anothe...

Страница 74: ... resume the timer or end the interval workout PacePro Training Many runners like to wear a pace band during a race to help achieve their race goal The PacePro feature allows you to create a custom pace band based on distance and pace or distance and time You can also create a pace band for a known course to optimize your pace effort based on elevation changes You can create a PacePro plan using th...

Страница 75: ...WN and select View Splits to preview the splits 6 Press MOB to start the plan 7 If necessary select Yes to enable course navigation 8 Press MOB 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 Stopping a PacePro Plan 1 Hold MENU 2 Select Stop PacePro Yes The device sto...

Страница 76: ... 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 quatix device Follow Strava segments to compare your performance with your past rides friends and pro...

Страница 77: ...g 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 From the watch face press MOB 2 Select an activity 3 Hold MENU 4 Select Training Segments Auto Effort Using Virtual Partner Your Virtual Partner is a training tool designed to he...

Страница 78: ...recorded or downloaded activity This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity NOTE This feature is not available for all activities 1 From the watch face press MOB 2 Select an activity 3 Hold MENU 4 Select Training Race an Activity 5 Select an option Select From History to select a previously recorded activity from your devic...

Страница 79: ...MENU 2 Select Activities Apps 3 Select an activity 4 Select the activity settings 5 Select Self Evaluation 6 Select an option To complete self evaluation only after workouts select Workouts Only To complete self evaluation after every activity select Always Clocks Setting an Alarm You can set multiple alarms 1 From the watch face hold MENU 2 Select Clocks ALARMS Add Alarm 3 Enter the alarm time Ed...

Страница 80: ...Add Timer and enter the time To set a countdown timer without saving it select Quick Timer and enter the time 4 If necessary press MENU and select an option Select Time to change the time Select Restart On to automatically restart the timer after it expires Select Sounds and select a type of notification 5 Press MOB to start the timer Deleting a Timer 1 From the watch face hold MENU 2 Select Clock...

Страница 81: ...ct Review NOTE The Review option only appears if there have been multiple laps To return to the watch face without resetting the timers press MENU and select Go to Watchface To enable or disable lap recording press MENU and select Lap Key Adding Alternate Time Zones You can display the current time of day in additional time zones on the alternate time zones widget You can add up to four alternate ...

Страница 82: ... position information 1 From the watch face press MOB 2 Select Navigate Saved Locations 3 Select a saved location 4 Select an option to edit the location Setting a Reference Point You can set a reference point to provide the heading and distance to a location or bearing 1 Select an option Hold LIGHT TIP You can set a reference point while you are recording an activity From the watch face press MOB...

Страница 83: ... to the on screen prompts to choose a destination 7 Select Go To Navigation information appears 8 Press MOB to begin navigation Navigating to a Point of Interest If the map data installed on your watch includes points of interest you can navigate to them 1 From the watch face press MOB 2 Select an activity 3 Hold MENU 4 Select Navigation Points of Interest and select a category A list of points of...

Страница 84: ...nutes Creating and Following a Course on Your Device 1 From the watch face press MOB 2 Select an activity 3 Hold MENU 4 Select Navigation Courses Create New 5 Enter a name for the course and select 6 Select Add Location 7 Select an option 8 If necessary repeat steps 6 and 7 9 Select Done Do Course Navigation information appears 10 Press MOB to begin navigation Creating a Round Trip Course The devi...

Страница 85: ...ourses 3 Select a course 4 Select Send to Device 5 Select your compatible device 6 Follow the on screen instructions Viewing or Editing Course Details You can view or edit course details before you navigate a course 1 From the watch face press MOB 2 Select an activity 3 Hold MENU 4 Select Navigation Courses 5 Press MOB to select a course 6 Select an option To begin navigation select Do Course To c...

Страница 86: ...g cycling activities 7 Review the climbs and course details for the course Viewing or Editing Course Details page 77 8 Start following a saved course Navigating to a Destination page 75 Marking and Starting Navigation to a Man Overboard Location You can save a man overboard MOB location and automatically start navigation back to it TIP You can customize the hold function of the keys to access the ...

Страница 87: ... you do not have a supported map or are using direct routing select Route to navigate back to the starting point of your activity in a straight line If you are not using direct routing select Route to navigate back to the starting point of your activity using turn by turn directions Your current location the track to follow and your destination appear on the map Viewing Route Directions You can vi...

Страница 88: ... from your current location to the starting point of the last saved activity if you are not using direct routing NOTE You can start the timer to prevent the device from timing out to watch mode 7 Press DOWN to view the compass optional The arrow points toward your starting point Stopping Navigation 1 During an activity hold MENU 2 Select Stop Navigation Map Your device comes preloaded with maps an...

Страница 89: ...ation 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 MENU 2 Select Around Me Icons indicating points of interest and waypoints appear on the map 3 Press UP or DOWN to highlight a section of th...

Страница 90: ...ting the Compass Heading 1 From the compass widget press MOB 2 Select Lock Heading 3 Point the top of the watch toward your heading and press MOB When you deviate from the heading the compass displays the direction from the heading and degree of deviation Altimeter and Barometer The device contains an internal altimeter and barometer The device collects elevation and pressure data continuously eve...

Страница 91: ...s the overall multisport summary of the activity including overall distance time calories and optional accessory data Your device also separates the activity data for each sport segment and transition so you can compare similar training activities and track how quickly you move through the transitions Transition history includes distance time average speed and calories Personal Records When you co...

Страница 92: ...ld MENU 2 Select History Totals 3 Select an activity 4 Select an option to view weekly or monthly totals Using the Odometer The odometer automatically records the total distance traveled elevation gained and time in activities 1 From the watch face hold MENU 2 Select History Totals Odometer 3 Press UP or DOWN to view odometer totals Deleting History 1 From the watch face hold MENU 2 Select History...

Страница 93: ... golf hole information screen ClimbPro Displays ascent planning and monitoring screens while navigating Club Prompt Displays a prompt that enables you to enter which club you used after each detected shot while playing golf Countdown Start Enables a countdown timer for pool swimming intervals Data Screens Enables you to customize data screens and add new data screens for the activity Customizing t...

Страница 94: ...e transitions such as a swimrun Restore Defaults Allows you to reset the activity settings Route Stats Enables route statistics tracking for indoor climbing activities Routing Sets the preferences for calculating routes for the activity Routing Settings page 90 Scoring Enables or disables scorekeeping automatically when you start a round of golf The Always Ask option prompts you when you begin a r...

Страница 95: ...TIP For a list of all the available data fields go to Data Fields page 117 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 96: ...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 97: ...zed for your activity type The System option uses the preferences from the system map settings Map Themes page 98 Use Sys Settings Enables the device to use the preferences from the system map settings Map Settings page 98 Orientation Sets the orientation of the map The North Up option shows north at the top of the screen The Track Up option shows your current direction of travel at the top of the...

Страница 98: ... Sets the behavior of the pointer that appears during direct routing Auto Lap Marking Laps by Distance You can use Auto Lap to mark a lap at a specific distance automatically This feature is helpful for comparing your performance over different parts of an activity for example every 1 mile or 5 kilometers 1 Hold MENU 2 Select Activities Apps 3 Select an activity NOTE This feature is not available ...

Страница 99: ... Not Navigating 7 Select an option Select Run Screen to identify which data screen appears while running Select Climb Screen to identify which data screen appears while climbing Select Invert Colors to reverse the display colors when changing modes Select Vertical Speed to set the rate of ascent over time Select Mode Switch to set how quickly the device changes modes NOTE The Current Screen option...

Страница 100: ...he UltraTrac feature increases battery life but decreases the quality of recorded activities You should use the UltraTrac feature for activities that demand longer battery life and for which frequent sensor data updates are less important GPS and Other Satellite Systems Using GPS and another satellite system together offers increased performance in challenging environments and faster position acqu...

Страница 101: ...orkouts when you select a Garmin coach training plan in your Garmin Connect account Golf Displays golf scores and statistics for your last round Health stats Displays a dynamic summary of your current health statistics The measurements include heart rate Body Battery level stress and more Heart rate Displays your current heart rate in beats per minute bpm and a graph of your average resting heart ...

Страница 102: ... Widget Loop You can change the order of widgets in the widget loop remove widgets and add new widgets 1 Hold MENU 2 Select Widgets 3 Select Widget Glances to turn widget glances on or off NOTE Widget glances display summary data for multiple widgets on a single screen 4 Select Edit 5 Select a widget 6 Select an option Press UP or DOWN to change the location of the widget in the widget loop Select...

Страница 103: ...ch face you must install a watch face from the Connect IQ store Connect IQ Features page 34 You can customize the watch face information and appearance or activate an installed Connect IQ watch face 1 From the watch face hold MENU 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 watch faces 5 Select MOB Apply to activ...

Страница 104: ...cessories Compass Calibrate Start 3 Follow the on screen instructions TIP Move your wrist in a small figure eight motion until a message appears Setting the North Reference You can set the directional reference used in calculating heading information 1 Hold MENU 2 Select Sensors Accessories Compass North Ref 3 Select an option To set geographic north as the heading reference select True To set the...

Страница 105: ...iggers a storm alert Pressure Sets how the device displays pressure data Calibrating the Barometer Your watch was already calibrated at the factory and the watch uses automatic calibration at your GPS starting point by default You can manually calibrate the barometer if you know the correct elevation or the correct sea level pressure 1 Hold MENU 2 Select Sensors Accessories Barometer Calibrate 3 S...

Страница 106: ...age 98 Draw Segments Shows or hides segments as a colored line on the map Draw Contours Shows or hides contour lines on the map Map Themes You can change the map theme to display data optimized for your activity type Hold MENU and select Map Map Theme None Uses the preferences from the system map settings with no additional theme applied Marine Sets the map to display data in marine mode High Cont...

Страница 107: ... Navigation Heading Bug Setting Navigation Alerts You can set alerts to help you navigate to your destination 1 Hold MENU 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 from ...

Страница 108: ... enable the battery saver feature during your normal sleep hours TIP You can set your normal sleep hours in the user settings on your Garmin Connect account 6 Select Low Battery Alert to receive an alert when the battery is low Customizing Power Modes Your device comes preloaded with several power modes allowing you to quickly adjust system settings activity settings and GPS settings to extend bat...

Страница 109: ...time USB Mode Sets the device to use MTP media transfer protocol or Garmin mode when connected to a computer Reset Allows you to reset user data and settings Resetting All Default Settings page 114 Software Update Allows you to install software updates downloaded using Garmin Express Use the Auto Update option to enable your device to download the latest software update when a Wi Fi connection is ...

Страница 110: ...ses Select Alerts to turn on the backlight for alerts Select Gesture to turn on the backlight by raising and turning your arm to look at your wrist Select Timeout to set the length of time before the backlight turns off Select Brightness to set the brightness level of the backlight Customizing the Hot Keys You can customize the hold function of individual buttons and combinations of buttons 1 Hold...

Страница 111: ...MENU 2 From the system menu select About Wireless Sensors Your watch can be paired and used with wireless ANT or Bluetooth sensors Pairing Your Wireless Sensors page 105 After the devices are paired you can customize the optional data fields Customizing the Data Screens page 87 If your watch was packaged with a sensor they are already paired For information about specific Garmin sensor compatibili...

Страница 112: ...ower data on your watch You can adjust your power zones to match your goals and abilities Setting Your Power Zones page 59 or use range alerts to be notified when you reach a specified power zone Setting an Alert page 89 Radar You can use a Varia rearview bike radar to improve situational awareness and send alerts about approaching vehicles With a Varia radar camera tail light you can also take ph...

Страница 113: ...s during treadmill running You can view your running pace and distance on your compatible quatix watch when connected using ANT technology You can also view it on compatible third party training apps when connected using Bluetooth technology The pace and distance accuracy improves with calibration Automatic calibration The default setting for your watch is Auto Calibrate The HRM Pro series accesso...

Страница 114: ...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 meters Vertical ratio Vertical ratio is the ratio of vertical oscillation to stride length It displays a percentage A lower number typ...

Страница 115: ...ercentile 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 pointin...

Страница 116: ...ctions If you are using the HRM Pro accessory pair it with your watch using ANT technology rather than Bluetooth technology If the running dynamics data display shows only zeros make sure the accessory is worn right side up NOTE Ground contact time and balance appears only while running It is not calculated while walking Using the Varia Camera Controls NOTICE Some jurisdictions may prohibit or reg...

Страница 117: ... remote 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 quatix watch Pairing Your Wireless Sensors page 105 The VIRB widget is...

Страница 118: ...ons select Settings Recording Mode Manual To manually record video select Start Recording The video counter appears on the quatix screen To take a photo while recording video press DOWN To manually stop recording video press MOB To take multiple photos in burst mode select Take Burst To send the camera to sleep mode select Sleep Camera To wake the camera from sleep mode select Wake Camera Device I...

Страница 119: ...ater after exposure to chlorine salt water sunscreen cosmetics alcohol or other harsh chemicals Prolonged exposure to these substances can damage the case Avoid pressing the buttons under water Avoid extreme shock and harsh treatment because it can degrade the life of the product Do not store the device where prolonged exposure to extreme temperatures can occur because it can cause permanent damag...

Страница 120: ...metal band Data Management NOTE The device is not compatible with Windows 95 98 Me Windows NT and Mac OS 10 3 and earlier Deleting Files NOTICE If you do not know the purpose of a file do not delete it Your device memory contains important system files that should not be deleted 1 Open the Garmin drive or volume 2 If necessary open a folder or volume 3 Select a file 4 Press the Delete key on your ...

Страница 121: ... open the Garmin Connect app select or and select Garmin Devices Add Device to enter pairing mode From the watch face hold MENU and select Phone Pair Phone 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 connects to the sensor a...

Страница 122: ...actory default values 1 From the watch face hold MENU 2 Select System Reset 3 Select an option To reset all of the watch settings to the factory default values and save all user entered information and activity history select Reset Default Settings To delete all activities from the history select Delete All Activities To reset all distance and time totals select Reset Totals To reset all of the wa...

Страница 123: ...he backlight timeout Changing the Backlight Settings page 102 Reduce the backlight brightness Use UltraTrac GPS mode for your activity Changing the GPS Setting page 92 Turn off Bluetooth technology when you are not using connected features Connected Features page 30 When pausing your activity for a longer period of time use the resume later option Stopping an Activity page 13 Turn off activity tra...

Страница 124: ... Connect page 33 2 Wait while the device syncs your data Syncing can take several minutes NOTE Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or update your step count The floors climbed amount does not seem accurate Your watch uses an internal barometer to measure elevation changes as you climb floors A floor climbed is equal to 3 m 10 ft Avoid holding...

Страница 125: ...verage vertical distance of ascent since the last reset Average Balance The average left right power balance for the current activity Average Cadence Cycling The average cadence for the current activity Average Cadence Running The average cadence for the current activity Average Descent The average vertical distance of descent since the last reset Average Distance Per Stroke Swimming The average d...

Страница 126: ...ing The number of revolutions of the crank arm Your device must be connected to a cadence accessory for this data to appear Cadence Running The steps per minute right and left Cadence Gauge Running A color gauge showing your current cadence range Calories The amount of total calories burned COG The actual direction of travel regardless of the course steered and temporary variations in heading Comp...

Страница 127: ...he destination elevation You must be navigating for this data to appear GPS The strength of the GPS satellite signal GPS Elevation The altitude of your current location using GPS GPS Heading The direction you are moving based on GPS Grade The calculation of rise elevation over run distance For example if for every 3 m 10 ft you climb you travel 60 m 200 ft the grade is 5 Grit The measurement of di...

Страница 128: ...flow score for the current lap Lap GCT Balance The average ground contact time balance for the current lap Lap Grit The overall grit score for the current lap Lap Ground Contact Time The average amount of ground contact time for the current lap Lap Heart Rate The average heart rate for the current lap Lap Heart Rate Max The average percentage of maximum heart rate for the current lap Lap Left Peak...

Страница 129: ...of strokes per minute spm during the last completed lap Last Lap Stroke Rate Paddle sports The average number of strokes per minute spm during the last completed lap Last Lap Strokes Swimming The total number of strokes for the last completed lap Last Lap Strokes Paddle sports The total number of strokes for the last completed lap Last Lap Swolf The swolf score for the last completed lap Last Lap ...

Страница 130: ...to appear Overall Ahead Behind Running The overall time ahead or behind of the target pace Pace The current pace PacePro Gauge Running Your current split pace and your target split pace Pedal Smoothness The measurement of how evenly a rider is applying force to the pedals throughout each pedal stroke Performance Condition The performance condition score is a real time assessment of your ability to...

Страница 131: ...daylight saving time Time of Day Seconds The time of day including seconds Timer The current time of the countdown timer Time Seated The time spent seated while pedaling for the current activity Time Seated Lap The time spent seated while pedaling for the current lap Time Standing The time spent standing while pedaling for the current activity Time Standing Lap The time spent standing while pedali...

Страница 132: ...assifications 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 Excellent 80 51 1 48 3 46 4 43 4 39 5 36 7 Good 60 45 4 44 42 4 39 2 35 5 32 3 Fair 40 41 7 40 5 38 5 35 6 32 3 29 4 Poor 0 40 41 7 40 5 38 5 35 6 32 3 29 4 Females Percentile 20 29 30 39 40 49 50 59 60 69 70 79 Superior 95 49 6 47 4 45 3 41 1 37 8 36 7...

Страница 133: ... 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 Appendix 125 ...

Страница 134: ...ecessary you can manually enter your wheel circumference in the speed sensor settings The tire size is marked on both sides of the tire This is not a comprehensive list You can also measure the circumference of your wheel or use one of the calculators available on the internet 126 Appendix ...

Страница 135: ... 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 2 10 2068 26 2 125 2070 26 2 35 2083 26 1 1 2 2100 26 3 00 2170 27 1 2145 27 1 1 8 2155 27 1 1 4 2161 27 1 3 8 2169 29 x 2 1 2288 Appendix 127 ...

Страница 136: ...C 2155 700 35C 2168 700 38C 2180 700 40C 2200 700 44C 2235 700 45C 2242 700 47C 2268 Symbol Definitions These symbols may appear on the device or accessory labels WEEE disposal and recycling symbol The WEEE symbol is attached to the product in compliance with the EU directive 2012 19 EU on Waste Electrical and Electronic Equipment WEEE It is intended to deter the improper disposal of this product ...

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Страница 138: ...support garmin com GUID 3D8FCD7B 7C56 43A9 8665 5CDE4FFD7DF3 v4 August 2022 ...

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