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Getting Your VO2 Max. Estimate for Cycling

This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The
power meter must be paired with your watch (

Pairing Your Wireless Sensors, page 74

). If you are using a chest

heart rate monitor, you must put it on and pair it with your watch.
For the most accurate estimate, complete the user profile setup (

Setting Up Your User Profile, page 88

) and set

your maximum heart rate (

Setting Your Heart Rate Zones, page 89

). 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 ride, select Save.
4 Press UP or DOWN to scroll through the performance measurements.

Viewing Your Fitness Age

Your fitness age gives you an idea of how your fitness compares with a person of the same gender. Your watch
uses information, such as your age, body mass index (BMI), resting heart rate data, and vigorous activity history
to provide a fitness age. If you have a Garmin Index

™

scale, your watch uses the body fat percentage metric

instead of BMI to determine your fitness age. Exercise and lifestyle changes can impact your fitness age.
NOTE: For the most accurate fitness age, complete the user profile setup (

Setting Up Your User Profile,

).

1 Hold MENU.
2 Select User Profile > Fitness Age.

Viewing Your Predicted Race Times

For the most accurate estimate, complete the user profile setup (

Setting Up Your User Profile, page 88

), and set

your maximum heart rate (

Setting Your Heart Rate Zones, page 89

).

Your watch uses the VO2 max. estimate (

About VO2 Max. Estimates, page 52

) 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, page 104

).

1 From the watch face, press UP or DOWN to view the performance glance.
2 Press START to view glance details.
3 Press UP or DOWN to view a predicted race time.

4 Press START to view predictions for other distances.

NOTE: The predictions may seem inaccurate at first. The watch requires a few runs to learn about your
running performance.

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Содержание QUATIX 7

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

Страница 2: ...d Vector are trademarks 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 ...

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

Страница 4: ...wing a Workout From Garmin Connect 37 Starting a Workout 38 Following a Daily Suggested Workout 38 Customizing an Interval Workout 38 Starting an Interval Workout 39 Following a Pool Swim Workout 39 Recording a Critical Swim Speed Test 39 Editing Your Critical Swim Speed Result 40 About the Training Calendar 40 Using Garmin Connect Training Plans 40 PacePro Training 40 Downloading a PacePro Plan f...

Страница 5: ...er Mode 70 Tips for Erratic Pulse Oximeter Data 70 Compass 70 Setting the Compass Heading 70 Compass Settings 71 Calibrating the Compass Manually 71 Setting the North Reference 71 Altimeter and Barometer 71 Altimeter Settings 71 Calibrating the Barometric Altimeter 72 Barometer Settings 72 Calibrating the Barometer 72 Wireless Sensors 73 Pairing Your Wireless Sensors 74 Running Dynamics 74 Trainin...

Страница 6: ...ety and Tracking Features 91 Adding Emergency Contacts 91 Adding Contacts 91 Turning Incident Detection On and Off 91 Requesting Assistance 92 Starting a GroupTrack Session 92 Tips for GroupTrack Sessions 92 GroupTrack Settings 92 Health and Wellness Settings 93 Auto Goal 93 Using the Move Alert 93 Intensity Minutes 93 Earning Intensity Minutes 93 Sleep Tracking 93 Using Automated Sleep Tracking 9...

Страница 7: ...etting More Information 108 My device is in the wrong language 108 Is my phone compatible with my watch 108 My phone will not connect to the watch 109 Can I use my Bluetooth sensor with my watch 109 My headphones will not connect to the watch 109 My music cuts out or my headphones won t stay connected 109 Restarting Your Watch 109 Resetting All Default Settings 110 Tips for Maximizing the Battery ...

Страница 8: ......

Страница 9: ...ne with your watch to receive notifications sync your activities and more Pairing Your Phone page 83 3 Charge the device Charging the Watch page 105 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 thro...

Страница 10: ...ld LIGHT and select Hold MENU select System Touch and select an option Using the Watch Hold LIGHT to view the controls menu Controls page 63 The controls menu provides quick access to frequently used functions such as turning on do not disturb 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 48 From the watch face ...

Страница 11: ...e Countdown Timer 1 From the watch face hold MENU 2 Select Clocks TIMERS 3 Select an option To set and save a countdown timer for the first time enter the time press MENU and select Save Timer To set and save additional countdown timers select 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...

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: ...ual 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 Downloading Marine Maps and Charts 1 Go to maps garmin com marine to search for and purchase a marine map or chart 2 Download Garmin Express 3 Follow the on screen instructions to ...

Страница 14: ...rection 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 to the data screens for the activity Customizing the Data Screens page 31 4 Select START 5 Select an option To calibrate the starboard side select START To calibrate the port s...

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: ...nd enter a time 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 ...

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: ... anchored Update Interval Sets the time interval for updating anchor data Anchor Alarm Allows you to configure or disable an alarm for when the boat moves beyond the drift radius Autopilot WARNING You are responsible for the safe and prudent operation of your vessel The autopilot is a tool that enhances your capability to operate your boat It does not relieve you of the responsibility of safely op...

Страница 19: ... connect automatically when they are turned on within range and the app is open on the watch If you need to pair with another chartplotter in the boat data app hold MENU and select Pair New Marking a Waypoint on Your Chartplotter You can mark a waypoint on your compatible chartplotter using your quatix device 1 From the watch face select START Boat Data 2 Select START Mark Plotter Wpt GNT 10 Strea...

Страница 20: ...he Connect IQ app Connect IQ Features page 87 For more information about activity tracking and fitness metric accuracy go to garmin com ataccuracy Starting an Activity When you start an activity GPS turns on automatically if required 1 From the watch face press START 2 Select an option Select an activity from your favorites Select and select an activity from the extended activity list 3 If the act...

Страница 21: ...tivity Before you can evaluate an activity you must enable the self evaluation setting on your quatix watch Activities and App Settings page 32 NOTE This feature is not available for all activities 1 After you complete an activity select Save Stopping an Activity page 13 2 Select a number that corresponds with your perceived effort NOTE You can select to skip the self evaluation 3 Select how you f...

Страница 22: ...after you run at least 1 5 km 1 mi on a treadmill If you use different treadmills you can manually calibrate the treadmill distance on each treadmill or after each run 1 Start a treadmill activity Starting an Activity page 12 2 Run on the treadmill until your watch records at least 1 5 km 1 mi 3 After you finish the activity press STOP to stop the activity timer 4 Select an option To calibrate the...

Страница 23: ...ed at the end of a length Stroke types appear in your swimming history and in your Garmin Connect account You can also select stroke type as a custom data field Customizing the Data Screens page 31 Free Freestyle Back Backstroke Breast Breaststroke Fly Butterfly Mixed More than one stroke type in an interval Drill Used with drill logging Training with the Drill Log page 16 Tips for Swimming Activi...

Страница 24: ...e for the completed drill Distance increments are based on the pool size selected for the activity profile 5 Select an option To start another drill interval press LAP To start a swim interval press UP or DOWN to return to the swim training screens Multisport Triathletes duathletes and other multisport competitors can take advantage of the multisport activities such as Triathlon or Swimrun During ...

Страница 25: ...ities Activities and App Settings page 32 When running or walking with GPS turned off speed and distance are calculated using the accelerometer in the watch The accelerometer is self calibrating The accuracy of the speed and distance data improves after a few outdoor runs or walks using GPS TIP Holding the handrails of the treadmill reduces accuracy When cycling with GPS turned off speed and dista...

Страница 26: ...y press LAP when you are done resting to start your next set 11 Repeat for each strength training set until your activity is complete 12 After your last set press START and select Stop Workout 13 Select Save Recording a HIIT Activity You can use specialized timers to record a high intensity interval training HIIT activity 1 From the watch face press START 2 Select HIIT 3 Select an option Select Fr...

Страница 27: ...d routes during an indoor climbing activity A route is a climbing path along an indoor rock wall 1 From the watch face press START 2 Select Climb Indoor 3 Select Yes to record route statistics 4 Select a grading system NOTE The next time you start an indoor climbing activity the device uses this grading system You can hold MENU select the activity settings and select Grading System to change the s...

Страница 28: ...vity is complete 11 After your 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 batte...

Страница 29: ...ns 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 from the paused screen or while the activity timer is running 1 Start a skiing or snowboarding activity 2 Hold MENU 3 Select View Runs 4 Pres...

Страница 30: ...ng The power output is measured in watts Factors that affect power include your speed elevation changes wind and snow conditions You can use power output to measure and improve your skiing performance NOTE Skiing power values are generally lower than cycling power values This is normal and occurs because humans are less efficient at skiing than they are at cycling It is common for ski power values...

Страница 31: ...Charging the Watch page 105 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: ...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 watch detects automatically when you have jumped to begin navigating toward the desired impact point DIP using the barometer and ...

Страница 37: ... jump information Select DIP to set a waypoint for the desired landing location Select Drop Alt to set the drop altitude AGL in feet when the jumpmaster exits the aircraft Select Open Alt to set the open altitude AGL in feet when the jumpmaster opens the parachute Select Forward Throw to set the horizontal distance traveled in meters due to aircraft speed Select Crs to HARP to set the direction tr...

Страница 38: ...or an open parachute based on the parachute canopy rating HAHO and HALO Each parachute should be labeled with a K value K Static Sets the wind drag value for a parachute during a static jump based on the parachute canopy rating Static only Each parachute should be labeled with a K value Customizing Activities and Apps You can customize the activities and apps list data screens data fields and othe...

Страница 39: ...o the loop You can add a custom data screen or select one of the predefined data screens Adding a Map to an Activity You can add the map to the data screens loop for an activity 1 Hold MENU 2 Select Activities Apps 3 Select the activity to customize 4 Select the activity settings 5 Select Data Screens Add New Map Creating a Custom Activity 1 From the watch face press START 2 Select Add 3 Select an...

Страница 40: ... thresholds for automatically starting a run Auto Scroll Sets the watch to scroll through all of the activity data screens automatically while the activity timer is running Auto Set Enables the watch to start and stop exercise sets automatically during a strength training activity Background Color Sets the background color of each activity to black or white Big Numbers Changes the size of the numb...

Страница 41: ...ints during an expedition By default GPS track points are recorded once an hour and they are not recorded after sunset Recording track points less frequently maximizes battery life Record After Sunset Sets the watch to record track points after sunset during an expedition Record VO2 Max Enables VO2 max recording for trail run and ultra run activities Rename Sets the activity name Rep Counting Enab...

Страница 42: ...curring alert notifies you each time the watch records a specified value or interval For example you can set the watch to alert you every 30 minutes Alert 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 ...

Страница 43: ...es the watch to use the preferences from the map system settings Map Settings page 79 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 44: ...he course Viewing or Editing Course Details page 99 8 Start following a saved course Navigating to a Destination page 94 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 45: ...lenging environments NOTE Not available for all watch models 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 c...

Страница 46: ... estimate Training Status page 58 1 From the watch face press 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 47: ...pool swim workout is similar to Workouts page 37 and Following a Workout From Garmin Connect page 37 1 From the watch face press START 2 Select Pool Swim 3 Hold MENU 4 Select Training 5 Select an option Select Workouts to do workouts downloaded from Garmin Connect Select Critical Swim Speed to record a Critical Swim Speed CSS test or enter a CSS value manually Recording a Critical Swim Speed Test ...

Страница 48: ...g plan 4 Follow the on screen instructions 5 Review the training plan in your calendar Adaptive Training Plans Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals For example you can answer a few questions and find a plan to help you complete a 5 km race The plan adjusts to your current level of fitness coaching and schedule preferences and race da...

Страница 49: ...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 50: ...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 51: ...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 52: ...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 53: ...ormation about each set select Sets To view the activity on a map select Map To view an elevation plot for the activity select Elevation Plot To delete the selected activity select Delete Multisport History Your device stores the overall multisport summary of the activity including overall distance time calories and optional accessory data Your device also separates the activity data for each spor...

Страница 54: ...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 55: ... 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 appears on the watch face sele...

Страница 56: ...ys 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 plan adjusts to your current level of fitness coaching and schedule preferences and ra...

Страница 57: ...age for the previous week NOTE This feature is not available for all product models Steps Tracks your daily step count step goal and data for previous days Stress Displays your current stress level and a 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 stress level stress measurements are not recorded Sunrise and sun...

Страница 58: ...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 59: ...tor 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 54 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 y...

Страница 60: ...ir Red Poor VO2 max data is provided by Firstbeat Analytics VO2 max analysis is provided with permission from The Cooper Institute For more information see the appendix VO2 Max Standard Ratings page 126 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...

Страница 61: ...your watch uses the body fat percentage metric instead of BMI to determine your fitness age Exercise and lifestyle changes can impact your fitness age NOTE For the most accurate fitness age complete the user profile setup Setting Up Your User Profile page 88 1 Hold MENU 2 Select User Profile Fitness Age Viewing Your Predicted Race Times For the most accurate estimate complete the user profile setu...

Страница 62: ...complete your activity such as running or cycling the performance condition feature analyzes your pace heart rate and heart rate variability to make a real time assessment of your ability to perform compared to your average fitness level It is approximately your real time percentage deviation from your baseline VO2 max estimate Performance condition values range from 20 to 20 After the first 6 to ...

Страница 63: ...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 74 and you must get your VO2 max estimate Getting Your VO2 Max Estimate for Cycling page 53 NOTE The FTP test is a challengin...

Страница 64: ...pair it with your device Pairing Your Wireless Sensors page 74 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 65: ...creens 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 Current stamina Red Stamin...

Страница 66: ...can consume per minute per kilogram of body weight at your maximum performance About VO2 Max Estimates page 52 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 59 Training load Training load is the sum of your excess post exercise oxygen consumption EPOC over the last 7 ...

Страница 67: ...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 68: ...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 69: ... Benefit 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 with...

Страница 70: ...Max Estimates page 52 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 71: ...t to send an assistance request Requesting Assistance page 92 Barometer Select to open the barometer screen Battery Saver Select to enable or disable the battery saver feature Customizing the Battery Saver Feature page 100 Backlight Select to adjust the screen brightness Changing the Screen Settings page 103 Broadcast Heart Rate Select to turn on heart rate broadcasting to a paired device Broadcas...

Страница 72: ...e page 103 Stopwatch Select to start the stopwatch Using the Stopwatch page 4 Sunrise Sunset Select to view sunrise sunset and twilight times Sync Select to sync your watch with your paired phone Time Sync Select to sync your watch with the time on your phone or using satellites Timers Select to set a countdown timer Starting the Countdown Timer page 3 Touch Select to enable or disable touchscreen...

Страница 73: ...ART NOTE Your emergency contact information will only appear if it has been configured in the Garmin Connect app Using the Flashlight Screen WARNING This device may have a flashlight that can be programmed to flash at various intervals Consult your physician if you have epilepsy or are sensitive to bright or flashing lights NOTE This feature is only available for quatix 7 models Using the flashlig...

Страница 74: ...asscode 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 temporarily suspend or ...

Страница 75: ...le running or exercising For pulse oximeter readings you should remain motionless NOTE The optical sensor is located on the back of the watch See Tips for Erratic Heart Rate Data page 67 for more information about wrist based heart rate See Tips for Erratic Pulse Oximeter Data page 70 for more information about the pulse oximeter sensor For more information about accuracy go to garmin com ataccura...

Страница 76: ...gnose any medical condition or disease Always defer to your health care provider for any heart related issues You can set the heart rate threshold value 1 Hold MENU 2 Select Sensors Accessories Wrist Heart Rate Abnormal Heart Rate Alerts 3 Select High Alert or Low Alert 4 Set the heart rate threshold value Each time your heart rate exceeds or drops below the threshold value a message appears and t...

Страница 77: ...ile 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 oximeter readin...

Страница 78: ...ntinuous measurements while you sleep select 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...

Страница 79: ...ed 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 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 Mag Variation enter the ma...

Страница 80: ...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 81: ...watch Using the inReach Remote page 76 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 Yo...

Страница 82: ...sor status changes from Searching to Connected Sensor data appears in the data screen loop or a custom data field You can customize the optional data fields Customizing the Data Screens page 31 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 ac...

Страница 83: ...r 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 regulate the recording of video audio or photographs...

Страница 84: ... 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 74 The VIRB glance is ...

Страница 85: ... a photo while recording video press DOWN To manually stop recording video press STOP 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 Xero Laser Location Settings Before you can customize laser location settings you must pair a compatible Xero device Pairing Your Wireless Sensors page...

Страница 86: ...ect the point indicated by the crosshairs Saving or Navigating to a Location on the Map You can select any location on the map You can save the location or start navigating to it 1 From the map select an option To use the touchscreen tap the map tap and drag to position the crosshairs and press UP or DOWN to zoom in or out To use the buttons hold MENU select Pan Zoom and press UP or DOWN to zoom i...

Страница 87: ... map versions and allows you to download additional maps Managing Maps page 80 Map Theme Sets the map to display data optimized for your activity type Map Themes page 80 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 screen User Locations Shows or hides saved locations...

Страница 88: ...er visibility in challenging environments Dark Sets the map to display data with a dark background for better visibility at night Popularity Highlights the most popular roads or trails on the map Resort Ski Sets the map to display the most relevant ski data at a glance Marine Map Settings You can customize how the map appears in marine mode Hold MENU and select Map Marine Spot Soundings Enables de...

Страница 89: ...k page 85 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 Downloading audio content can drain the battery You may be required to connect the watch to an external power source if the batter...

Страница 90: ...s and playlists for the selected source Select to adjust the volume Select to play and pause the current audio file Select to skip to the next audio file in the playlist Hold to fast forward through the current audio file Select to restart the current audio file Select twice to skip to the previous audio file in the playlist Hold to rewind through the current audio file Select to change the repeat...

Страница 91: ...enable pairing mode on your watch During the initial 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 If you already paired anoth...

Страница 92: ...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 93: ... Tones To change the language or the dialect of the voice prompts select Dialect Wi Fi Connectivity Features Activity uploads to your Garmin Connect account Automatically sends your activity to your Garmin Connect account as soon as you finish recording the activity Audio content Allows you to sync audio content from third party providers Software updates You can download and install the latest so...

Страница 94: ...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 95: ...ur computer using the USB cable When new software is available Garmin Express sends it to your device 2 Follow the on screen instructions 3 Do not disconnect your device from the computer during the update process NOTE If you have already set up your device with Wi Fi connectivity Garmin Connect can automatically download available software updates to your device when it connects using Wi Fi Manua...

Страница 96: ... garmin com golfapp User Profile You can update your user profile on your watch or on the Garmin Connect app Setting Up Your User Profile You can update your gender date of birth height weight wrist heart rate zone power zone and Critical Swim Speed CSS settings Recording a Critical Swim Speed Test page 39 The watch uses this information to calculate accurate training data 1 Hold MENU 2 Select Use...

Страница 97: ...ing 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 56 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 ...

Страница 98: ...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 99: ...ions 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 Safety Features Emergency Contacts Add Emergency Contacts 3 Follow the on screen instructions Adding Contacts You can add up to 50 contacts to the Garmin Connect app Contact ...

Страница 100: ... Safety Tracking LiveTrack Settings GroupTrack 3 Select All Connections or Invite Only and select your connections 4 Select Start LiveTrack 5 On the watch start an outdoor activity 6 Scroll to the map to view your connections 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...

Страница 101: ...lso beeps or vibrates if audible tones are turned on System Settings page 102 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 r...

Страница 102: ...ual Grid Location You can save your current location 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 104 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 necess...

Страница 103: ...ath you traveled This feature is available only for 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 routin...

Страница 104: ...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 105: ...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 106: ...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 86 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 107: ...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 108: ...ctivity settings and GPS settings to extend battery life during an activity Customizing Power Modes page 101 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 109: ...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 110: ...s page 104 Perf Condition Enables the performance condition feature during an activity Performance Condition page 54 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 recordings but may not record entire activities that last for longer periods of time USB...

Страница 111: ...Satellite Signals page 110 TIP You can press DOWN to switch the source Changing the Screen Settings 1 Hold MENU 2 Select System Backlight 3 Select an option Select During Activity Select General Use Select During Sleep 4 Select an option Select Brightness to set the brightness level of the screen Select Keys Touch to turn on the screen for button presses and screen taps Select Alerts to turn on th...

Страница 112: ...ng status and fitness For example you can record a ride with an Edge device and view your activity details and overall training load on your quatix watch 1 Hold MENU 2 Select System Physio TrueUp When you sync your watch with your phone recent activities and performance measurements from your other Garmin devices appear on your quatix watch Viewing Device Information You can view device informatio...

Страница 113: ...t The watch displays the current battery charge level Solar Charging NOTE This feature is not available on all models The solar charging capability of the watch allows you to charge your watch while you use it Tips for Solar Charging To maximize the battery life of your watch follow these tips When you are wearing the watch avoid covering the face with your sleeve When you are not wearing the watc...

Страница 114: ... 18 days typical use Up to 28 days typical use Up to 37 days with solar2 Battery saver watch mode Up to 57 days typical use Up to 90 days typical use Over 1 yr with solar2 GPS only mode Up to 57 hr typical use Up to 89 hr typical use Up to 122 hr with solar3 All satellite systems mode Up to 40 hr typical use Up to 63 hr typical use Up to 77 hr with solar3 All satellite systems plus multi band mode...

Страница 115: ...move 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 NOTICE Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger Corrosion can prevent charging and data transfer 1 Wipe the watch using a cloth dampened with a mild detergent solutio...

Страница 116: ...ss www garmin com express On your phone 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 Getting More Information You can find more information about this product on the Garmin website Go to support garmin com for additional manuals articles and software upda...

Страница 117: ... sensor type You can customize the optional data fields Customizing the Data Screens page 31 My headphones will not connect to the watch If your Bluetooth headphones were previously connected to your phone they may connect to your phone automatically instead of connecting to your watch You can try these tips Turn off Bluetooth technology on your phone Refer to the owner s manual for your phone for...

Страница 118: ...ging the Screen Settings page 103 Reduce the screen brightness Changing the Screen Settings page 103 Use UltraTrac satellite mode for your activity Satellite Settings page 37 Turn off Bluetooth technology when you are not using connected features Controls page 63 When pausing your activity for a longer period of time use the Resume Later option Stopping an Activity page 13 Use a watch face that is...

Страница 119: ...our step count does not seem accurate you can try these tips Wear the watch on your non dominant wrist Carry the watch in your pocket when pushing a stroller or lawn mower Carry the watch in your pocket when actively using your hands or arms only NOTE The watch may interpret some repetitive motions such as washing dishes folding laundry or clapping your hands as steps The step counts on my device ...

Страница 120: ...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 121: ...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 122: ...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 123: ...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 124: ...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 125: ...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 126: ...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 127: ...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 128: ...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 129: ...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 130: ... 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 131: ... 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 132: ...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 133: ...ne 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 poi...

Страница 134: ...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 135: ... 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 127 ...

Страница 136: ...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 137: ...6 700 30C 2146 700 32C 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 disp...

Страница 138: ...support garmin com GUID 6D76A13F 2195 4287 9B0C 2124AECF9717 v2 May 2022 ...

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