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Table of Contents Getting Started ............................................................................ 1 Buttons ................................................................................... 1 Using the Watch ..................................................................... 1 Viewing the Controls Menu ............................................... 1 Viewing Widgets ................................................................ 1 Customizing the Watch ....................................
Tips for Getting Your Training Status .............................. 17 Heat and Altitude Performance Acclimation ........................ 17 Training Load ....................................................................... 17 Training Load Focus ............................................................ 17 Recovery Time ..................................................................... 17 Viewing Your Recovery Time .......................................... 17 Recovery Heart Rate .................
Barometer Settings .............................................................. 32 Calibrating the Barometer ............................................... 32 Xero Location Settings ......................................................... 32 Map Settings ............................................................................. 32 Navigation Settings ................................................................... 32 Customizing Map Features ..................................................
Introduction &,WARNING See the Important Safety and Product Information guide in the product box for product warnings and other important information. Always consult your physician before you begin or modify any exercise program. Getting Started When using your watch the first time, you should complete these tasks to set it up and get to know the basic features. 1 Press LIGHT to turn on the watch (Buttons, page 1). 2 Follow the on-screen instructions to complete the initial setup.
The first time you turn on the watch, it is in pairing mode. TIP: You can hold LIGHT, and select� to manually enter pairing mode. 4 Select an option to add your watch to your Garmin Connect account: • If this is the first time you are pairing a device with the Garmin Connect app, follow the on-screen instructions. If you already paired another device with the Garmin Connect app, from the 5 or••• menu, select Garmin Devices > Add Device, and follow the on-screen instructions.
Interval: One or more consecutive lengths. A new interval starts after a rest. Stroke: A stroke is counted every time your arm wearing the device completes a full cycle. Swolf: Your swolf score is the sum of the time for one pool length and the number of strokes for that length. For example, 30 seconds plus 15 strokes equals a swolf score of 45. For open water swimming, swolf is calculated over 25 meters. Swolf is a measurement of swimming efficiency and, like golf, a lower score is better.
2 Select Measure Shot. Your last shot distance appears. NOTE: The distance automatically resets when you hit the ball again, putt on the green, or move to the next hole. 3 Press DOWN to view all recorded shot distances.
You can also create an account when you set up the Garmin Express application (www.garmin.com/express). Store your activities: After you complete and save a timed activity with your device, you can upload that activity to your Garmin Connect account and keep it as long as you want. Analyze your data: You can view more detailed information about your fitness and outdoor activities, including time, distance, heart rate, calories burned, cadence, an overhead map view, and pace and speed charts.
NOTE: This feature is available only if your device is connected to an Android smartphone. 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 incident detection and assistance features. or . 1 From the Garmin Connect app, select 2 Select Safety & Tracking > Incident Detection & Assistance > Add Emergency Contact. 3 Follow the on-screen instructions.
Downloading Connect IQ Features Using Your Computer 1 Connect the device to your computer using a USB cable. 2 Go to apps.garmin.com, and sign in. 3 Select a Connect IQ feature, and download it. 4 Follow the on-screen instructions. Garmin Pay The Garmin Pay feature allows you to use your watch to pay for purchases in participating stores using credit or debit cards from a participating financial institution.
Predicted race times: Your device uses the VO2 max. estimate and your training history to provide a target race time based on your current state of fitness. HRV stress test: The heart rate variability (HRV) stress test requires a Garmin chest heart rate monitor. The device 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.
TIP: The device requires a few runs with a chest heart rate monitor to get an accurate maximum heart rate value and V02 max. estimate. If you are having trouble getting a lactate threshold estimate, try manually lowering your maximum heart rate value. 1 From the watch face, select@. 2 Select an outdoor running activity. GPS is required to complete the test. 3 Hold MENU. 4 Select Training > Lactate Threshold Guided Test. 5 Start the timer, and follow the on-screen instructions.
Recovery Heart Rate If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run, you stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate is 90 bpm.
The device turns off automatic pulse oximeter readings. The device begins a pulse oximeter reading when you view the pulse oximeter widget. Turning On Pulse Oximeter Sleep Tracking You can set your device to continuously measure your blood oxygen saturation while you sleep. NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings. 1 From the pulse oximeter widget, hold MENU. 2 Select Options > Pulse Ox Mode > During Sleep.
Zone% of Maximum Heart Rate Perceived Exertion Benefits 4 80--90% Fast pace and a bit Improved anaerobic uncomfortable, breathing capacity and forceful threshold, improved speed 5 90--100% Sprinting pace, unsustainable for long period of time, labored breathing Anaerobic and muscular endurance, increased power Using Automated Sleep Tracking Setting Your Power Zones The values for the zones are default values based on gender, weight, and average ability, and may not match your personal abilities.