FORERUNNER® 645/645 MUSIC Owner’s Manual
© 2018 Garmin Ltd. or its subsidiaries All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product.
Table of Contents Introduction.......................................... 1 Keys................................................................................ 1 GPS Status and Status Icons....................................................... 1 Pairing Your Smartphone with Your Device............. 1 Enabling Bluetooth Notifications............................................. 1 Viewing the Controls Menu........................................ 2 Going for a Run............................................
Training Load............................................................................. 15 Managing Your Garmin Pay Wallet........................................ 21 Viewing Your Predicted Race Times........................................ 15 Changing Your Garmin Pay Passcode...................... 21 About Training Effect............................................................... 15 Viewing Your Heart Rate Variability Stress Score.................. 16 History.....................................
Customizing Your Device.................. 25 Troubleshooting................................. 32 Customizing Your Activity List.................................. 25 Product Updates......................................................... 32 Customizing the Widget Loop.................................. 26 Setting Up Garmin Express...................................................... 32 Customizing the Controls Menu.............................. 26 Getting More Information.............................
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. Keys ① LIGHT Select to turn the device on. Select to turn the backlight on and off. Hold to view the controls menu. ② START STOP Select to start and stop the timer. Select to choose an option or to acknowledge a message. ③ BACK Select to return to the previous screen.
Managing Notifications Viewing the Controls Menu You can use your compatible smartphone to manage notifications that appear on your Forerunner device. Select an option: • If you are using an Apple® smartphone, use the notifications settings on your smartphone to select the items to show on the device. • If you are using a smartphone with Android™, from the Garmin Connect Mobile app, select Settings > Smart Notifications.
• Select UP or DOWN to view additional data pages. Stopping an Activity • Select Resume Later to suspend the run and continue recording later. • Select Lap to mark a lap. • Select Discard > Yes to delete the run. Activities and Apps Your device can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the device displays and records sensor data. You can save activities and share them with the Garmin Connect community.
Indoor Activities The Forerunner device can be used for training indoors, such as running on an indoor track or using a stationary bike. GPS is turned off for indoor activities. When running or walking with GPS turned off, speed, distance, and cadence are calculated using the accelerometer in the device. The accelerometer is selfcalibrating. The accuracy of the speed, distance, and cadence data improves after a few outdoor runs or walks using GPS.
stop moving downhill and when you are on a chairlift. The timer remains paused during the chairlift ride. You can start moving downhill to restart the timer. You can view run details from the paused screen or while the timer is running. 1 Start a skiing or snowboarding activity. 2 Hold UP. 3 Select View Runs. 4 Select UP and DOWN to view details of your last run, your current run, and your total runs. The run screens include time, distance traveled, maximum speed, average speed, and total descent.
running a known distance. Creating an Interval Workout 1 From the watch face, select START. 2 Select an activity. 3 Hold UP. 4 Select Training > Intervals > Edit > Interval > Type. 5 Select Distance, Time, or Open. TIP: You can create an open-ended interval by selecting the Open option. 6 Select Duration, enter a distance or time interval value for the workout, and select . 7 Select BACK. 8 Select Rest > Type. 9 Select Distance, Time, or Open.
3 Hold UP. 4 Select Training > Race an Activity. 5 Select an option: • Select From History to select a previously recorded activity from your device. • Select Downloaded to select an activity you downloaded from your Garmin Connect account. 6 Select the activity. The Virtual Partner screen appears indicating your estimated finish time. 7 Select START to start the timer. 8 After you complete your activity, select START > Save.
Setting a Segment to Adjust Automatically You can set your device to automatically adjust the target race time of a segment based on your performance during the segment. NOTE: This setting is enabled for all segments by default. 1 Select START. 2 Select an activity. 3 Hold UP. 4 Select Training > Segments > Auto Effort. Using the Metronome The metronome feature plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence.
percentage of your heart rate reserve (maximum heart rate minus resting heart rate). • Select %LTHR to view and edit the zones as a percentage of your lactate threshold heart rate. 8 Select a zone, and enter a value for each zone. 9 Select Add Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional). 10 Repeat steps 3 through 8 to add sport heart rate zones (optional).
Connect account. Using Do Not Disturb Mode You can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie. NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the Sleep Time option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 29). 1 Hold LIGHT. 2 Select Do Not Disturb.
under the device. • Avoid scratching the heart rate sensor on the back of the device. • Wear the device above your wrist bone. The device should be snug but comfortable. • Wait until the icon is solid before starting your activity. • Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity. NOTE: In cold environments, warm up indoors. • Rinse the device with fresh water after each workout.
Vertical ratio: Vertical ratio is the ratio of vertical oscillation to stride length. It displays a percentage. A lower number typically indicates better running form. Training with Running Dynamics Before you can view running dynamics, you must put on the HRM-Run accessory, HRM-Tri™ accessory, or Running Dynamics Pod, and pair it with your device (Pairing ANT+ Sensors, page 24).
While developing and testing running dynamics, the Garmin team found correlations between injuries and greater imbalances with certain runners. For many runners, ground contact time balance tends to deviate further from 50–50 when running up or down hills. Most running coaches agree that a symmetrical running form is good. Elite runners tend to have quick and balanced strides. You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run.
Turning Off Performance Notifications Performance notifications are turned on by default. Some performance notifications are alerts that appear upon completion of your activity. Some performance notifications appear during an activity or when you achieve a new performance measurement, such as a new VO2 max. estimate. 1 Hold UP. 2 Select Settings > Physiological Metrics > Performance Notifications. 3 Select an option.
Recovery Time Viewing Your Predicted Race Times You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance. The recovery time appears immediately following an activity.
Color Zone Training Effect Aerobic 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 From 3.0 to 3.9 Improves your aerobic fitness. Highly improves your aerobic fitness. Improves your anaerobic fitness. Highly improves your anaerobic fitness. From 4.0 to 4.9 Overreaching and potentially harmful without enough recovery time.
2 Select an outdoor running activity. GPS is required to complete the test. 3 Hold UP. 4 Select Training > Lactate Threshold Guided Test. 5 Start the timer, and follow the on-screen instructions. After you begin your run, the device displays each step duration, the target, and current heart rate data. A message appears when the test is complete. 6 After you complete the guided test, stop the timer and save the activity.
current day. Compass: Displays an electronic compass. Floors climbed: Tracks your floors climbed and progress toward your goal. Heart rate: Displays your current heart rate in beats per minute (bpm) and a graph of your heart rate. Intensity minutes: Tracks your time spent participating in moderate to vigorous activities, your weekly intensity minutes goal, and progress toward your goal. Last activity: Displays a brief summary of your last recorded activity, such as your last run, last ride, or last swim.
2 If necessary, select your device. 3 Select a Connect IQ feature. 4 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 www.garminconnect.com and sign in. 3 From your devices widget, select Connect IQ Store. 4 Select a Connect IQ feature, and download it. 5 Follow the on-screen instructions. WiFi Connected Features The Forerunner device has WiFi connected features.
3 Select Music. 4 Select an installed third-party provider. 5 Select Uninstall, and follow the on-screen instructions to uninstall the third-party provider from your device. Downloading Personal Audio Content Using Garmin Express™ Before you can send your personal music to your device, you must install Garmin Express on your computer (www.garmin.com/express). You can load your personal .mp3 and .aac files to a Forerunner 645 Music from your computer.
banks to find participating financial institutions. 1 From the Forerunner device page in the Garmin Connect Mobile app, select Garmin Pay > Create Your Wallet. 2 Follow the on-screen instructions. Paying for a Purchase Using Your Watch Before you can use your watch to pay for purchases, you must set up at least one payment card. You can use your watch to pay for purchases in a participating store. 1 Hold LIGHT. 2 Select . 3 Enter your four-digit passcode.
Using History History contains previous activities you have saved on your device. 1 Hold UP. 2 Select History > Activities. 3 Select an activity. 4 Select an option: • To view additional information about the activity, select Details. • To select a lap and view additional information about each lap, select Laps. • To select an interval and view additional information about each interval, select Intervals. • To view the activity on a map, select Map.
pace and speed charts, and customizable reports. NOTE: Some data requires an optional accessory such as a heart rate monitor. application. 4 Open the Garmin Express application, and select Add Device. 5 Follow the on-screen instructions. Navigation You can use the GPS navigation features on your device to view your path on a map, save locations, and find your way home. Courses Plan your training: You can choose a fitness goal and load one of the day-by-day training plans.
Deleting All Saved Locations Panning and Zooming the Map You can delete all of your saved locations at once. From the watch face, select START > Navigate > Saved Locations > Delete All. 1 While navigating, select UP or DOWN to view the map. 2 Hold UP. 3 Select Pan/Zoom. 4 Select an option: • To toggle between panning up and down, panning left and right, or zooming, select START. • To pan or zoom the map, select UP and DOWN. • To quit, select BACK.
message appears on your device. Approximately five hours of battery life remain. Going for a Run Using a Foot Pod Before you go for a run, you must pair the foot pod with your Forerunner device (Pairing ANT+ Sensors, page 24). You can run indoors using a foot pod to record pace, distance, and cadence. You can also run outdoors using a foot pod to record cadence data with your GPS pace and distance. 1 Install your foot pod according to the accessory instructions. 2 Select a running activity.
activities. Customizing the Widget Loop You can change the order of widgets in the widget loop, remove widgets, and add new widgets. 1 Hold UP. 2 Select Settings > Widgets. 3 Select a widget. 4 Select an option: • Select Reorder to change the location of the widget in the widget loop. • Select Remove to remove the widget from the widget loop. 5 Select Add Widgets. 6 Select a widget. The widget is added to the widget loop.
2 Select Settings > Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens > Add New > Map. Alerts You can set alerts for each activity, which can help you to train toward specific goals, to increase your awareness of your environment, and to navigate to your destination. Some alerts are available only for specific activities. There are three types of alerts: event alerts, range alerts, and recurring alerts.
2 Select Settings > Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Auto Lap > Lap Alert. 6 Select a data field to change it. 7 Select Preview (optional). UltraTrac Enabling Auto Pause Power Save Timeout Settings You can use the Auto Pause feature to pause the timer automatically when you stop moving. This feature is helpful if your activity includes stop lights or other places where you must stop.
Customize. 7 Select an option: • 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, select Data. • To add or change an accent color for the watch face, select Accent Color.
4 Select Repeat, and select when the alarm should repeat (optional). 5 Select Sounds, and select a type of notification (optional). 6 Select Backlight > On to turn on the backlight with the alarm. 7 Select Label, and select a description for the alarm (optional). Deleting an Alarm 1 From the watch face, hold UP. 2 Select Clock > Alarm Clock. 3 Select an alarm. 4 Select Delete. Starting the Countdown Timer 1 From any screen, hold LIGHT. 2 Select Timer.
• • • • • NOTE: Video recording automatically starts and stops when you start and stop an activity. To control the camera using the menu options, select Settings > Manual. To manually record video, select Start Recording. The video counter appears on the Forerunner screen. To take a photo while recording video, select DOWN. To manually stop recording video, select STOP. To take a photo, select Take Photo.
Troubleshooting Device Care NOTICE Avoid extreme shock and harsh treatment, because it can degrade the life of the product. Avoid pressing the keys under water. Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes. Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.
• Synchronize your step count with the Garmin Connect application (Using Garmin Connect on Your Computer, page 23). • Synchronize your step count with the Garmin Connect Mobile app (Manually Syncing Data with Garmin Connect Mobile, page 17). 2 Wait while the device synchronizes your data. Synchronizing can take several minutes. NOTE: Refreshing the Garmin Connect Mobile app or the Garmin Connect application does not synchronize your data or update your step count.
Is my smartphone compatible with my device? The Forerunner device is compatible with smartphones using Bluetooth Smart wireless technology. Go to www.garmin.com/ble for compatibility information. Tips for Existing Garmin Connect Users 1 From the Garmin Connect Mobile app, select . 2 Select Garmin Devices > Add Device. or My phone will not connect to the device • Enable Bluetooth wireless technology on your smartphone. • Bring your phone within 10 m (33 ft.) of the device.
• It is recommended to wear your headphones with the antenna on the same side of your body as your Forerunner 645 Music device. Appendix Data Fields Some data fields require ANT+ accessories to display data. %HRR: The percentage of heart rate reserve (maximum heart rate minus resting heart rate). 24-Hour Max.: The maximum temperature recorded in the last 24 hours. 24-Hour Min.: The minimum temperature recorded in the last 24 hours.
while walking. GCT Balance: The left/right balance of ground contact time while running. Glide Ratio: The ratio of horizontal distance traveled to the change in vertical distance. Glide Ratio Dest.: The glide ratio required to descend from your current position to the destination elevation. You must be navigating for this data to appear. GPS: The strength of the GPS satellite signal. GPS Elevation: The altitude of your current location using GPS. GPS Heading: The direction you are moving based on GPS.
Location: The current position using the selected position format setting. Max. Ascent: The maximum rate of ascent in feet per minute or meters per minute since the last reset. Max. Descent: The maximum rate of descent in meters per minute or feet per minute since the last reset. Max. Elevation: The highest elevation reached since the last reset. Maximum Speed: The top speed for the current activity. Min. Elevation: The lowest elevation reached since the last reset. Muscle O2 Sat.
Wheel Size and Circumference 700 × 18C 2070 The wheel size is marked on both sides of the tire. This is not a comprehensive list. You can also use one of the calculators available on the Internet. 700 × 19C 2080 700 × 20C 2086 700 × 23C 2096 700 × 25C 2105 700 × 28C 2136 700 × 30C 2170 700 × 32C 2155 700C Tubular 2130 700 × 35C 2168 700 × 38C 2180 700 × 40C 2200 Wheel Size L (mm) 12 × 1.75 935 14 × 1.5 1020 14 × 1.75 1055 16 × 1.5 1185 16 × 1.75 1195 18 × 1.
support.Garmin.com/en-SG March 2018 190-02324-2H Rev.
