User Manual

4 FORERUNNER
®
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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 self-
calibrating. The accuracy of the speed, distance, and
cadence data improves after a few outdoor runs or
walks using GPS.
TIP: Holding the handrails of the treadmill reduces
accuracy. You can use an optional foot pod to record
pace, distance, and cadence.
When cycling with GPS turned off, speed and distance
are not available unless you have an optional sensor
that sends speed and distance data to the device (such
as a speed or cadence sensor).
Outdoor Activities
The Forerunner device comes preloaded with outdoor
activities, such as running and cycling. GPS is turned on
for outdoor activities. You can add new activities based
on default activities, such as walking or rowing. You
can also add custom activities to your device (Creating a
Custom Activity, page 3) .
Swimming
NOTE: The device cannot record wrist heart rate data
while swimming.
Swim Terminology
Length: One trip down the pool.
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. Swolf is a measurement
of swimming efficiency and, like golf, a lower score
is better.
Stroke Types
Stroke type identification is available only for pool
swimming. Your stroke type is identified at the end of
a length. Stroke types appear when you are viewing
interval history. You can also select stroke type as a
custom data field (Customizing the Data Screens, page
26) ).
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 4)
Tips for Swimming Activities
• Before starting a pool swimming activity, follow
the on-screen instructions to select your pool size or
enter a custom size.
The next time you start a pool swimming activity, the
device uses this pool size. You can hold UP, select the
activity settings, and select Pool Size to change the
size.
• Select BACK to record a rest during pool swimming.
The device automatically records swim intervals and
lengths for pool 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, select BACK to start a rest.
The display reverses to white text on a black
background, and the rest screen appears.
2 During a rest, select UP or DOWN to view other data
screens (optional).
3 Select BACK, and continue swimming.
4 Repeat for additional rest intervals.
Training with the Drill Log
The drill log feature is available only for pool
swimming. You can use the drill log feature to
manually record kick sets, one-arm swimming, or any
type of swimming that is not one of the four major
strokes.
1 During your pool swim activity, select UP or DOWN
to view the drill log screen.
2 Select BACK to start the drill timer.
3 After you complete a drill interval, select BACK.
The drill timer stops, but the activity timer continues
to record the entire swim session.
4 Select a distance 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, select BACK.
• To start a swim interval, select UP or DOWN to
return to the swim training screens.
Viewing Your Ski Runs
Your device records the details of each skiing or
snowboarding run using the auto run feature. This
feature is turned on by default for downhill skiing and
snowboarding. It automatically records new ski runs
based on your movement. The timer pauses when you