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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 7 SAPPHIRE

Страница 1: ...QUATIX 7SAPPHIRE Owner sManual ...

Страница 2: ...marks of Garmin Ltd or its subsidiaries These trademarks may 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 ...

Страница 3: ... 11 Boat Data 11 Streaming Boat Data 11 Marking a Waypoint on Your Chartplotter 11 GNT 10 12 Streaming GNT 10 Data 12 Fusion Link App 12 Connecting to a Fusion Stereo 12 Activities and Apps 12 Starting an Activity 12 Tips for Recording Activities 13 Stopping an Activity 13 Evaluating an Activity 13 Running 14 Going for a Track Run 14 Tips for Recording a Track Run 14 Going for a Virtual Run 14 Cal...

Страница 4: ...rkout 38 Recording a Critical Swim Speed Test 38 Editing Your Critical Swim Speed Result 38 About the Training Calendar 39 Using Garmin Connect Training Plans 39 PacePro Training 39 Downloading a PacePro Plan from Garmin Connect 39 Creating a PacePro Plan on Your Watch 40 Starting a PacePro Plan 41 Segments 41 Strava Segments 42 Viewing Segment Details 42 Racing a Segment 42 Setting a Segment to A...

Страница 5: ...e North Reference 70 Altimeter and Barometer 70 Altimeter Settings 70 Calibrating the Barometric Altimeter 71 Barometer Settings 71 Calibrating the Barometer 71 Wireless Sensors 72 Pairing Your Wireless Sensors 73 Running Dynamics 73 Training with Running Dynamics 74 Tips for Missing Running Dynamics Data 74 inReach Remote 74 Using the inReach Remote 74 VIRB Remote 74 Controlling a VIRB Action Cam...

Страница 6: ...ck Sessions 91 GroupTrack Settings 91 Health and Wellness Settings 92 Auto Goal 92 Using the Move Alert 92 Intensity Minutes 92 Earning Intensity Minutes 92 Sleep Tracking 92 Using Automated Sleep Tracking 93 Navigation 93 Viewing and Editing Your Saved Locations 93 Saving a Dual Grid Location 93 Navigating to a Destination 93 Navigating to a Point of Interest 94 Navigating to the Starting Point o...

Страница 7: ...ct to the watch 106 Can I use my Bluetooth sensor with my watch 107 My headphones will not connect to the watch 107 My music cuts out or my headphones do not stay connected 107 Restarting Your Device 107 Resetting All Default Settings 107 Tips for Maximizing the Battery Life 108 Acquiring Satellite Signals 108 Improving GPS Satellite Reception 108 The temperature reading is not accurate 108 Activi...

Страница 8: ......

Страница 9: ...ch to receive notifications set up your Garmin Pay wallet and more Pairing Your Phone page 82 3 Charge the device completely Charging the Watch page 104 4 Start an activity Starting an Activity page 12 Device Overview Touchscreen Tap to choose an option in a menu Hold the watch face data to open the glance or feature NOTE This feature is not available on all watch faces Swipe up or down to scroll ...

Страница 10: ...b mode saving a location and turning the watch off From the watch face press UP or DOWN to scroll through the glance loop Glances page 47 From the watch face press START to start an activity or open an app Activities and Apps page 12 Hold MENU to customize the watch face Customizing the Watch Face page 46 adjust settings System Settings page 101 pair wireless sensors Pairing Your Wireless Sensors ...

Страница 11: ...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 Sound and Vibe and select a type of notification 5 Press START to start the timer Deleting a Timer 1 From the watch face hold MENU 2 Select...

Страница 12: ...lect 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 glance You can add up to four alternat...

Страница 13: ... 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 that device Marine Maps and Charts Optional premium charts such as BlueChart g3 and LakeVü g3 allow you to get the most out of your quatix device Down...

Страница 14: ...ction 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 START 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 screen...

Страница 15: ... side Enter a fixed tack angle and calibrate the starboard side Use the Auto tack angle setting and calibrate 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 ra...

Страница 16: ...me of day 5 Press START 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 START to start the activity timer Setting the Sailing Units 1 From the watch face select START Sail Ra...

Страница 17: ...are near a tide station select Search Current Location To select a location on the map select Search Use Map To enter the name of a city select Search City Search To select a saved location select Search Saved Locations To enter coordinates for a location select Search Coordinates A 24 hour tide chart appears for the current date with the current tide height and information about the next tide 4 P...

Страница 18: ...ou can press START to toggle between the chartplotter s directional pad and its main controls Fishing Going Fishing You can keep track of your daily fish count count down your competition time or set an interval timer to keep track of your fishing pace 1 From the watch face select START Fish 2 Select an option To count down your remaining competition time select Set Timers To track your daily fish...

Страница 19: ...hold a steady course select START and release the helm To change the heading with the autopilot engaged select UP for starboard and DOWN for port To change the steering mode hold MENU select Steering Mode and select an option To perform a steering pattern hold MENU select Pattern Steering and select a pattern NOTE You can change the steering patterns available on your quatix device from your autop...

Страница 20: ...tereo 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 activ...

Страница 21: ...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 select Back to Start Route NOTE This feature is available only for activities that use GPS To measure the difference between your heart rate at the end of the activity and your heart rate two minutes later select Recovery HR and wait whil...

Страница 22: ... until 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 ...

Страница 23: ...ivities and App Settings page 30 6 When you are done resting press LAP to resume running 7 Press UP or DOWN to view additional data pages optional 8 After you complete your activity press STOP and select Save 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 fo...

Страница 24: ...ng Press LAP to record an interval during open water swimming Resting During Pool Swimming The default rest screen displays two rest timers It also displays time and distance for the last completed interval NOTE Swim data is not recorded during a rest 1 During your swim activity press LAP to start a rest The rest screen appears 2 During a rest press UP or DOWN to view other data screens optional 3...

Страница 25: ... switch from biking to running and view your total time for biking and running throughout the multisport activity You can customize a multisport activity or you can use the default triathlon activity set up for a standard triathlon Triathlon Training When you participate in a triathlon you can use the triathlon activity to quickly transition to each sport segment to time each segment and to save t...

Страница 26: ...ps of a single move 1 From the watch face press START 2 Select Strength 3 Select a workout 4 Select View to view a list of workout steps optional TIP While viewing workout steps you can press START to view an animation of the selected exercise if available 5 Select Do Workout 6 Select 7 Press START to start the set timer 8 Start your first set The watch counts your reps Your rep count appears when...

Страница 27: ... 7 After you finish the activity press STOP to stop the activity timer 8 Select Save Using an ANT Indoor Trainer Before you can use a compatible ANT indoor trainer you must mount your bike on the trainer and pair it with your device Pairing Your Wireless Sensors page 73 You can use your device with an indoor trainer to simulate resistance while following a course ride or workout While using an ind...

Страница 28: ...T 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 rou...

Страница 29: ...ur last route press STOP to stop the route timer 12 Select Save Starting an Expedition You can use the Expedition app to prolong the battery life while recording a multi day activity 1 From the watch face press START 2 Select Expedition 3 Press START 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...

Страница 30: ... press START 2 Select Backcountry Ski 3 Select an option If you are starting your activity on a climb select Climbing If you are starting your activity moving downhill select Descending 4 Press START to start the activity timer 5 Press LAP to switch between climbing and descending tracking modes 6 After your activity is finished press START to stop the timer 7 Select Save Cross Country Skiing Powe...

Страница 31: ...Charging the Watch page 104 1 From the watch face press START 2 Select Golf 3 Go outside and wait while the watch locates satellites 4 Select a course from the list of available courses 5 If necessary set your driver distance 6 Select to keep score Activities and Apps 23 ...

Страница 32: ... not the actual pin location 8 Select an option Tap the front middle or back distances to the green to view the PlaysLike distance PlaysLike Distance Icons page 27 Tap the map to view more detail or measure distance with touch targeting Measuring Distance with Touch Targeting page 25 Press UP or DOWN to view the location and distance to a layup or to the front and back of a hazard Press START to o...

Страница 33: ...Pointer feature while in a golf cart Interference from the golf cart can affect the accuracy of the compass Custom Targets Allows you to save a location such as an object or obstacle for the current hole Saving Custom Targets page 27 Club Stats Shows your statistics with each golf club such as distance and accuracy information Appears when you pair Approach CT10 sensors or enable the Club Prompt s...

Страница 34: ...lect 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 Keeping Score 1 From the hole information screen press START 2 Select Scorecard The scorecard appears when you are on the green 3 Press UP or DOWN to scroll through the hol...

Страница 35: ...pected 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 cart can affect the accuracy of the compa...

Страница 36: ...erienced skydivers only The jumpmaster feature should not be used as a primary skydiving altimeter Failure to input the appropriate jump related information can lead to serious personal injury or death The jumpmaster feature follows military guidelines for calculating the high altitude release point HARP The device detects automatically when you have jumped to begin navigating toward the desired i...

Страница 37: ...ata screens for each activity 1 Hold MENU 2 Select Activities Apps 3 Select the activity to customize 4 Select the activity settings 5 Select Data Screens 6 Select a data screen to customize 7 Select an option Select Layout to adjust the number of data fields on the data screen Select Data Fields and select a field to change the data that appears in the field TIP For a list of all the available da...

Страница 38: ...tions for the Auto Lap feature to automatically mark laps The Auto Distance option marks laps at a specific distance The Auto Position option marks laps at a location where you previously pressed LAP 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 Pau...

Страница 39: ...tance Penalties Enables penalty stroke tracking while playing golf Recording Statistics page 26 PlaysLike Enables the plays like distance feature while playing golf which accounts for elevation changes on the course by showing the adjusted distance to the green PlaysLike Distance Icons page 27 Pool Size Sets the pool length for pool swimming Power Averaging Controls whether the watch includes zero...

Страница 40: ...lf Recording Statistics page 26 Stroke Detect Enables stroke detection for pool swimming Swimrun Auto Sport Change Allows you to automatically transition between the swim portion and the run portion of a swimrun multisport activity Touch Enables or disables the touchscreen during an activity Tournament Mode Disables features that are not allowed during sanctioned tournaments Transitions Enables tr...

Страница 41: ... Name 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...

Страница 42: ...es the watch to use the preferences from the map system settings Map Settings page 78 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 N...

Страница 43: ...he course Viewing or Editing Course Details page 98 8 Start following a saved course Navigating to a Destination page 93 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 MENU 2 Select Activities Apps 3 Select an activity NOTE This feature is not available for all activi...

Страница 44: ...ments UltraTrac Records track points and sensor data less frequently Enabling the 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 Training Workouts You can create custom workouts that include goals for each worko...

Страница 45: ... estimate Training Status page 57 1 From the watch face select START 2 Select Run or Bike The daily suggested workout appears 3 Select START 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 workout target setting select Target Type To turn off future workout notifications select Disable Prompt The...

Страница 46: ...ts page 36 and Following a Workout From Garmin Connect page 36 1 From the watch face select START Pool Swim Options Training 2 Select an option Select Workouts to do workouts downloaded from Garmin Connect Select Training Calendar to do or view your scheduled workouts 3 Follow the on screen instructions Recording a Critical Swim Speed Test Your Critical Swim Speed CSS value is the result of a time...

Страница 47: ...ccount 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 added to the glance loop on your quatix watch PacePro Training Many runners like...

Страница 48: ...ation Courses 5 Select a course 6 Select PacePro Create New 7 Select an option Select Goal Pace and enter your target pace Select Goal Time and enter your target time The watch displays your custom pace band 8 Press START 9 Select an option Select Accept Plan to start the plan Select View Splits to preview the splits Select Elevation Plot to view an elevation plot of the course Select Map to view ...

Страница 49: ...e 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 MENU and select Stop PacePro Yes to stop the PacePro plan The activity timer continues running Segments You can send running or cycling segments from your Garmin Connect account to your device After a segment is sa...

Страница 50: ...u can race a segment and compare your performance to past activities others performance connections in your Garmin Connect account or other members of the running or cycling communities You can upload your activity data to your Garmin Connect account to view your segment position NOTE If your Garmin Connect account and Strava account are linked your activity is automatically sent to your Strava ac...

Страница 51: ...nly to select a preset distance or enter a custom distance Select Distance and Time to select a distance and time target Select Distance and Pace or Distance and Speed to select a distance and pace or speed target The training target screen appears and displays your estimated finish time The estimated finish time is based on your current performance and the time remaining 6 Press START to start th...

Страница 52: ...p 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 data Your device also separates the activity data for each sport segment and transition so you can compare similar training act...

Страница 53: ...otals 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 Options 3 Select an optio...

Страница 54: ...5 Press START 6 Select an option To activate the watch face select Apply To change the style of the numbers for the analog watch face select Dial To change the style of the hands for the analog watch face select Hands To change the style of the numbers for the digital watch face select Layout To change the style of the seconds for the digital watch face select Seconds To change the data that appea...

Страница 55: ...e Displays the current software version and device usage statistics Dog tracking Displays your dog s location information when you have a compatible dog tracking device paired with your quatix watch 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...

Страница 56: ...ity to help you relax Solar intensity Displays a graph of the intensity of solar input for the last 6 hours and the average for the previous week Steps Tracks your daily step count step goal and data for previous days Stress Displays your current stress level and a graph of your stress level You can do a breathing activity to help you relax If you are too active for the watch to determine your str...

Страница 57: ...ance 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 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...

Страница 58: ...or The watch records your heart rate variability while standing still for 3 minutes It provides your overall stress level The scale is 1 to 100 and a lower score indicates a lower stress level Heart Rate Variability and Stress Level page 52 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 yo...

Страница 59: ...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 124 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 rate monitor you mus...

Страница 60: ...ax estimate About VO2 Max Estimates page 51 and your training history to provide a target race time The watch analyzes several weeks of your training data to refine the race time estimates TIP If you have more than one Garmin device you can enable the Physio TrueUp feature which allows your watch to sync activities history and data from other devices Syncing Activities and Performance Measurements...

Страница 61: ...ately your real time percentage deviation from your baseline VO2 max estimate Performance condition values range from 20 to 20 After the first 6 to 20 minutes of your activity the device displays your performance condition score For example a score of 5 means that you are rested fresh and capable of a good run or ride You can add performance condition as a data field to one of your training screen...

Страница 62: ...ccept to save the new FTP or Decline to keep your current FTP Conducting an FTP Test Before you can conduct a test to determine your functional threshold power FTP you must pair a chest heart rate monitor and a power meter with your device Pairing Your Wireless Sensors page 73 and you must get your VO2 max estimate Getting Your VO2 Max Estimate for Cycling page 52 NOTE The FTP test is a challengin...

Страница 63: ...pair it with your device Pairing Your Wireless Sensors page 73 The device uses your user profile information from the initial setup and your VO2 max estimate to estimate your lactate threshold The device will automatically detect your lactate threshold during runs at a steady high intensity with heart rate TIP The device requires a few runs with a chest heart rate monitor to get an accurate maximu...

Страница 64: ...Screens Add New Stamina 6 Press UP or DOWN to change the location of the data screen optional 7 Press START to edit the primary stamina data field optional 8 Start your activity Starting an Activity page 12 9 Press UP or DOWN to scroll to the data screen Primary stamina data field Shows your current stamina percentage distance remaining or time remaining Potential stamina Actual stamina Red Stamin...

Страница 65: ...can consume per minute per kilogram of body weight at your maximum performance About VO2 Max Estimates page 51 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 Acclimation page 58 Training load Training load is the sum of your excess post exercise oxygen consumption EPOC over the last 7 ...

Страница 66: ...2 max measurements per week Your VO2 max estimate is updated after outdoor runs or rides with power during which your heart rate reached at least 70 of your maximum heart rate for several minutes Indoor run activities do not generate a VO2 max estimate in order to preserve the accuracy of your fitness level trend You can disable VO2 max recording for ultra run and trail run activities if you do no...

Страница 67: ...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 68: ...enefit Anaerobic Benefit From 0 0 to 0 9 No benefit No benefit From 1 0 to 1 9 Minor benefit Minor benefit From 2 0 to 2 9 Maintains your aerobic fitness Maintains your anaerobic fitness From 3 0 to 3 9 Impacts your aerobic fitness Impacts your anaerobic fitness From 4 0 to 4 9 Highly impacts your aerobic fitness Highly impacts your anaerobic fitness 5 0 Overreaching and potentially harmful withou...

Страница 69: ...Max Estimates page 51 1 When you want to pause your training status select an option From the training status glance hold MENU and select Options Pause Training Status From your Garmin Connect settings select Performance Stats Training Status Pause Training Status 2 Sync your watch with your Garmin Connect account 3 When you want to resume your training status select an option From the training st...

Страница 70: ...e or disable the battery saver feature Customizing the Battery Saver Feature page 99 Brightness Select to adjust the screen brightness Changing the Screen Settings page 102 Broadcast Heart Rate Select to turn on heart rate broadcasting to a paired device Broadcasting Heart Rate Data page 67 Compass Select to open the compass screen Do Not Disturb Select to enable or disable do not disturb mode to ...

Страница 71: ...hone or using satellites 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 64 Customizing the Controls Menu You can add remove and change the order of the shortcut menu options in the controls menu Controls page 62 1 Hold MENU 2 Select Appearance Controls 3 Select a shortcut to customize 4 Selec...

Страница 72: ...o another card optional 6 Within 60 seconds hold your watch near the payment reader with the watch facing the reader The watch vibrates and displays a check mark when it is finished communicating with the reader 7 If necessary follow the instructions on the card reader to complete the transaction TIP After you successfully enter your passcode you can make payments without a passcode for 24 hours w...

Страница 73: ...ch uses the chest heart rate data Wearing the Watch CAUTION Some users may experience skin irritation after prolonged use of the watch especially if the user has sensitive skin or allergies If you notice any skin irritation remove the watch and give your skin time to heal To help prevent skin irritation ensure the watch is clean and dry and do not overtighten the watch on your wrist For more infor...

Страница 74: ...m a manual reading from the pulse oximeter glance While Swimming Enables or disables the wrist heart rate monitor during swimming activities Abnormal Heart Rate Alerts Allows you to set the watch to alert you when your heart rate exceeds or drops below a target value Setting an Abnormal Heart Rate Alert page 66 Broadcast Heart Rate Allows you to begin broadcasting your heart rate data to a paired ...

Страница 75: ...t rate data to an Edge device while cycling 1 Select an option Hold MENU and select Sensors Accessories Wrist Heart Rate Broadcast Heart Rate Hold LIGHT to open the controls menu and select NOTE You can add options to the controls menu Customizing the Controls Menu page 63 2 Press START The watch starts broadcasting your heart rate data 3 Pair your watch with your compatible device NOTE The pairin...

Страница 76: ...uration 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 oximeter readings including trends over multiple days For more informatio...

Страница 77: ...ect During Sleep NOTE Unusual sleep positions can cause abnormally low sleep time SpO2 readings To turn on measurements while you are inactive during the day select All Day NOTE Turning on All Day mode decreases battery life Tips for Erratic Pulse Oximeter Data If the pulse oximeter data is erratic or does not appear you can try these tips Remain motionless while the watch reads your blood oxygen ...

Страница 78: ...U 2 Select Sensors Accessories Compass North Ref 3 Select an option To set geographic north as the heading reference select True To set the magnetic declination for your location automatically select Magnetic To set grid north 000º as the heading reference select Grid To set the magnetic variation value manually select User enter the magnetic variance and select Done Altimeter and Barometer The wa...

Страница 79: ...rometer glance Storm Alert Sets the rate of barometric pressure change that triggers a storm alert Sensor Mode Sets the mode for the sensor The Auto option uses both the altimeter and barometer according to your movement You can use the Altimeter Only option when your activity involves changes in altitude or the Barometer Only option when your activity does not involve changes in altitude Pressure...

Страница 80: ...ch Remote page 74 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 and abilities Setting Your Power Zones page 8...

Страница 81: ...op or a custom data field You can customize the optional data fields Customizing the Data Screens page 29 Running Dynamics You can use your compatible quatix device paired with the HRM Pro accessory or other running dynamics accessory to provide real time feedback about your running form The running dynamics accessory has an accelerometer that measures torso movement in order to calculate six runn...

Страница 82: ...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 inReach Remote The inReach remote function allows you to control your inReach device using your quatix device Go to buy garmin com to purchase a compatible inReach device Using the inReach Remote Before you can use the inReach remote func...

Страница 83: ...ity 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 73 When the camera is paired a VIRB data screen is automatically added to activities 3 During an activity press UP or DOWN to view t...

Страница 84: ...e the Map Manager to download additional maps or manage map storage To purchase additional map data 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 Go outside and start a GPS activity Starting an Activity page 12 2 Press UP or DOWN to scroll to the map...

Страница 85: ...ion 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 MENU 2 Select ...

Страница 86: ... position on the map onto the nearest road Detail Sets the amount of detail shown on the map Showing more detail may cause the map to redraw more slowly Marine Sets the map to display data in marine mode Marine Map Settings page 79 Restore Theme Allows you to restore default map theme settings or themes that have been deleted from the watch Managing Maps When you connect your watch to a Wi Fi netw...

Страница 87: ...p data Music NOTE This section is about three different music playback options for your quatix watch Third party provider music Personal audio content Music stored on your phone On a quatix watch you can download audio content to your watch from your computer or from a third party provider so you can listen when your phone is not nearby To listen to audio content stored on your watch you can conne...

Страница 88: ...device to your computer using the included USB cable 2 On your computer open the Garmin Express application select your device and select Music TIP For Windows 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 play...

Страница 89: ...repeat mode Select to change the shuffle mode Connecting Bluetooth Headphones To listen to music loaded onto your quatix watch you must connect headphones using Bluetooth technology 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 M...

Страница 90: ...ial setup select Yes when you are prompted to pair with your phone If you previously skipped the pairing process hold MENU 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 Enabling Bluetooth Notifications Before you can enable notifications you mus...

Страница 91: ...OWN to view the 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 quatix watch Select an option If you are using an iPhone go to the iOS notifications s...

Страница 92: ...hange the language or the dialect of the voice prompts select Dialect Wi Fi Connected 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 Your device downloads and installs the latest software u...

Страница 93: ...e 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 ...

Страница 94: ...dating the Software Using Garmin Express Before you can update your watch software you must download and install the Garmin Express application and add your watch Using Garmin Connect on Your Computer page 86 1 Connect the watch to your computer using the USB cable When new software is available the Garmin Express application sends it to your watch 2 After the Garmin Express application finishes s...

Страница 95: ...ing to the Garmin Pilot App You can use the Garmin Pilot app to create flight plans and send them to your quatix watch The Garmin Pilot app is available for some mobile devices See the app store for your mobile device for availability and compatibility information Your quatix watch connects to the Garmin Pilot app using Bluetooth technology Go to www garmin com ble for compatibility information 1 ...

Страница 96: ... an activity 4 Select LTHR LTHR and enter your lactate threshold heart rate You can perform a guided test to estimate your lactate threshold Lactate Threshold page 55 You can use the Auto Detection feature to automatically record your lactate threshold during an activity 5 Select Resting HR Set Custom and enter your resting heart rate You can use the average resting heart rate measured by your wat...

Страница 97: ...power Setting Your Power Zones The power zones use default values based on gender weight and average ability and may not match your personal abilities If you know your functional threshold power FTP value you can enter it and allow the software to calculate your power zones automatically You can manually adjust your zones on the device or using your Garmin Connect account 1 Hold MENU 2 Select User...

Страница 98: ...t providing real time updates NOTE This feature is available only if your watch is connected to a compatible Android phone GroupTrack Allows you to keep track of your connections using LiveTrack directly on screen and in real time Adding Emergency Contacts Emergency contact phone numbers are used for the safety and tracking features 1 From the Garmin Connect app select or 2 Select Safety Tracking ...

Страница 99: ...rom the settings menu select Safety Tracking LiveTrack Settings GroupTrack 5 Select All Connections 6 Select Start LiveTrack 7 On the quatix device start an activity 8 Scroll to the map to view your connections TIP From the map you can hold MENU and select Nearby Connections to view distance direction and pace or speed information for other connections in the GroupTrack session Tips for GroupTrack...

Страница 100: ...r vibrates if audible tones are turned on System Settings page 101 Go for a short walk at least a couple of minutes to reset the move alert Intensity Minutes To improve your health organizations such as the World Health Organization recommend at least 150 minutes per week of moderate intensity activity such as brisk walking or 75 minutes per week of vigorous intensity activity such as running The ...

Страница 101: ...cation using dual grid coordinates to navigate back to the same location later 1 Customize a button or button combination for the Dual Grid feature Customizing the Hot Keys page 103 2 Hold the button or button combination you customized to save a dual grid location 3 Wait while the watch locates satellites 4 Press START to save the location 5 If necessary press DOWN to edit the location details Na...

Страница 102: ... activities that use GPS 1 From the watch face press START 2 Select an activity 3 Hold MENU 4 Select Navigation Activities 5 Select an activity 6 Select Back to Start and select an option To navigate back to the starting point of your activity along the path you traveled select TracBack If you do not have a supported map or are using direct routing select Route to navigate back to the starting poi...

Страница 103: ...ect 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 view a list of turn by turn directions for your route 1 While navigating a route hold MENU 2 Select Turn By Turn A list of turn by turn directions appears 3 Press DOWN to view additional dir...

Страница 104: ...avigate the course on your device You can follow a saved course simply because it is a good route For 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...

Страница 105: ...evation Plot 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 85 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 S...

Страница 106: ...to a new location NOTE You may need to add the Project Wpt app to the activities and apps list 1 From the watch face press START 2 Select Project Wpt 3 Press UP or DOWN to set the heading 4 Press START 5 Press DOWN to select a unit of measure 6 Press UP to enter the distance 7 Press START to save The projected waypoint is saved with a default name Navigation Settings You can customize the map feat...

Страница 107: ...tivity settings and GPS settings to extend battery life during an activity Customizing Power Modes page 100 Battery Percentage Displays remaining battery life as a percentage Battery Estimates Displays remaining battery life as an estimated number of days or hours Customizing the Battery Saver Feature The battery saver feature allows you to quickly adjust system settings to extend battery life in ...

Страница 108: ...e new custom power modes 1 Hold MENU 2 Select Power Manager Power Modes 3 Select an option Select a power mode to customize Select Add New to create a custom power mode 4 If necessary enter a custom name 5 Select an option to customize specific power mode settings For example you can change the GPS setting or disconnect your paired phone The watch displays the hours of battery life gained with eac...

Страница 109: ...asurements from your other Garmin devices Syncing Activities and Performance Measurements page 103 Perf Condition Enables the performance condition feature during an activity Performance Condition page 53 Data Recording Sets how the watch records activity data The Smart recording option default allows for longer activity recordings The Every Second recording option provides more detailed activity ...

Страница 110: ...WN to switch the source Changing the Screen Settings 1 Hold MENU 2 Select System Display 3 Select an option Select During Activity Select General Use Select During Sleep 4 Select an option Select Always On Display to keep the watch face data visible and turn down the background This option impacts the battery and display life About the AMOLED Display page 103 Select Brightness to set the brightnes...

Страница 111: ...rements from your other Garmin devices appear on your quatix watch Viewing Device Information You can view device information such as the unit ID software version regulatory information and license agreement 1 Hold MENU 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...

Страница 112: ... charging temperature range From 0º to 45ºC from 32º to 113ºF European Union EU wireless frequencies power 2 4 GHz 16 15 dBm maximum EU SAR values 0 32 W kg torso 0 28 W kg limb Device Care NOTICE Do not use a sharp object to clean the device Avoid chemical cleaners solvents and insect repellents that can damage plastic components and finishes Thoroughly rinse the device with fresh water after exp...

Страница 113: ...e QuickFit Bands 1 Slide the latch on the QuickFit band and remove the band from the watch 2 Align the new band with the watch 3 Press the band into place NOTE Make sure the band is secure The latch should close over the watch pin 4 Repeat steps 1 through 3 to change the other band Data Management NOTE The device is not compatible with Windows 95 98 Me Windows NT and Mac OS 10 3 and earlier Deleti...

Страница 114: ...ge the device language selection if you have accidently selected the wrong language on the device 1 Hold MENU 2 Scroll down to the last item in the list and press START 3 Press START 4 Select your language Is my phone compatible with my watch The quatix watch is compatible with phones using Bluetooth technology Go to www garmin com ble for Bluetooth compatibility information My phone will not conn...

Страница 115: ...a direct line of sight between the watch and the antenna on the headphones If the signal passes through your body you may experience signal loss or your headphones may become disconnected It is recommended to wear your headphones with the antenna on the same side of your body as your quatix watch Since headphones vary by model you can try moving the watch to your other wrist If you are using metal...

Страница 116: ...the Pulse Oximeter Mode page 69 Acquiring Satellite Signals The device may need a clear view of the sky to acquire satellite signals The time and date are set automatically based on the GPS position TIP For more information about GPS go to www garmin com aboutGPS 1 Go outdoors to an open area The front of the device should be oriented toward the sky 2 Wait while the device locates satellites It ma...

Страница 117: ...Select an option Sync your step count with the Garmin Express application Using Garmin Connect on Your Computer page 86 Sync your step count with the Garmin Connect app Using the Garmin Connect App page 85 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 coun...

Страница 118: ...eps per minute right and left Lap Cadence Cycling The average cadence for the current lap Lap Cadence Running The average cadence for the current lap Last Lap Cadence Cycling The average cadence for the last completed lap Last Lap Cadence Running The average cadence for the last completed lap Charts Name Description Barometer Chart A chart showing the barometric pressure over time Elevation Chart ...

Страница 119: ...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 120: ...auge 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 Heart Rate Zones Ratio A color gauge showing the ratio of time spent in each heart rate zone PacePro Gauge Running Your current split pace and your target split pace Power Gauge A color gauge showing your current power ...

Страница 121: ...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 122: ...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 123: ...ifficulty for the current activity based on elevation gradient and rapid changes in direction Lap Flow The overall flow score for the current lap Lap Grit The overall grit score for the current lap 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...

Страница 124: ...owing pace per 500 meters for the last lap 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 tim...

Страница 125: ...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 126: ...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 127: ...nd on the ground while running measured in milliseconds Ground contact time is not calculated while walking Lap GCT Balance The average ground contact time balance for the current lap Lap Ground Contact Time The average amount of ground contact time for the current lap Lap Stride Length The average stride length for the current lap Lap Vertical Oscillation The average amount of vertical oscillatio...

Страница 128: ... in heading Last Lap Speed The average speed for the last completed lap Maximum SOG The maximum speed of travel for the current activity regardless of the course steered and temporary variations in heading Maximum Speed The top speed for the current activity Max Nautical SOG The maximum speed of travel in knots for the current activity regardless of the course steered and temporary variations in h...

Страница 129: ... sports The average number of strokes per minute spm during the current lap Lap Strokes Swimming The total number of strokes for the current lap Lap Strokes Paddle sports The total number of strokes for the current lap Last Lap Distance Per Stroke Swimming The average distance traveled per stroke during the last completed lap Last Lap Distance Per Stroke Paddle sports The average distance traveled...

Страница 130: ...mperature affects the temperature sensor You can pair a tempe sensor with your device to provide a consistent source of accurate temperature data Timer Fields Name Description Average Lap Time The average lap time for the current activity Elapsed Time The total time recorded For example if you start the activity timer and run for 10 minutes then stop the timer for 5 minutes then start the timer an...

Страница 131: ...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 132: ...0 13 0 cm 8 7 10 1 10 1 11 9 Red 5 11 5 cm 13 0 cm 10 1 11 9 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 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...

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: ...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 135: ... 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 Appendix 127 ...

Страница 136: ...e is suitable for direct current only Fuse Indicates a fuse specification or location 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 and to promote reuse and recycling 128 Appendix ...

Страница 137: ......

Страница 138: ...support garmin com GUID 61792F90 CAB8 4B7C 954A 1E1A080A6FB6 v1 April 2022 ...

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