FORERUNNER 945 ® Owner’s Manual
© 2019 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 Device Overview ......................................................................... 1 GPS Status and Status Icons ................................................ 1 Setting Up Your Watch ............................................................... 1 Fitness Goals ......................................................................... 7 About Heart Rate Zones ........................................................ 7 Setting Your Heart Rate Zones ................................
Training Load Focus ....................................................... 16 Recovery Time ..................................................................... 17 Viewing Your Recovery Time .......................................... 17 Recovery Heart Rate ....................................................... 17 Pulse Oximeter ......................................................................... 17 Viewing the Pulse Oximeter Widget .....................................
Removing an Activity or App ..................................................... 32 GroupTrack Settings ................................................................. 32 Watch Face Settings ................................................................. 32 Customizing the Watch Face ............................................... 32 Sensors Settings ....................................................................... 32 Compass Settings ..............................................................
Introduction tempe™ sensor status VIRB camera status ® 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. Device Overview Setting Up Your Watch To take full advantage of the Forerunner features, complete these tasks. • Pair your smartphone with the Garmin Connect™ app (Pairing Your Smartphone with Your Device, page 18).
• Select Discard > Yes to delete the run. Starting an Activity When you start an activity, GPS turns on automatically (if required). If you have an optional wireless sensor, you can pair it to the Forerunner device (Pairing Your Wireless Sensors, page 28). 1 Press START. 2 Select an activity. NOTE: Activities set as favorites appear first in the list (Customizing Your Activity List, page 29). 3 Select an option: • Select an activity from your favorites.
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 the activity. 1 Select START > Triathlon. 2 Select START to start the timer. at the beginning and end of each transition. 3 Select The transition feature can be turned on or off for the triathlon activity settings. 4 After you complete your activity, select STOP > Save.
2 3 4 5 6 Go outside, and wait while the device locates satellites. Select a course from the list of available courses. If necessary, set your driver distance. Select Yes to keep score. Select UP or DOWN to scroll through the holes. The device automatically transitions when you move to the next hole. 7 After you complete your activity, select START > End Round > Yes.
Training Workouts You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. You can create workouts using Garmin Connect or select a training plan that has built-in workouts from Garmin Connect, and transfer them to your device. You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your device.
Viewing Your Personal Records 1 From the watch face, hold . 2 Select History > Records. 3 Select a sport. 4 Select a record. 5 Select View Record. Restoring a Personal Record Setting a Training Target The training target feature works with the Virtual Partner feature so you can train toward a set distance, distance and time, distance and pace, or distance and speed goal. During your training activity, the device gives you real-time feedback about how close you are to achieving your training target.
1 Select START. 2 Select an activity. 3 Go for a run or ride. Fitness Goals When you approach a segment, a message appears, and you can race the segment. 4 Start racing the segment. A message appears when the segment is complete. Viewing Segment Details 1 Select START. 2 Select an activity. 3 Hold . 4 Select Training > Segments. 5 Select a segment. 6 Select an option: About Heart Rate Zones • Select Race Time to view the time and average speed or pace for the segment leader.
Letting the Device Set Your Heart Rate Zones The default settings allow the device to detect your maximum heart rate and set your heart rate zones as a percentage of your maximum heart rate. • Verify that your user profile settings are accurate (Setting Up Your User Profile, page 7). • Run often with the wrist or chest heart rate monitor. • Try a few heart rate training plans, available from your Garmin Connect account. • View your heart rate trends and time in zones using your Garmin Connect account.
moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes are doubled when added. Earning Intensity Minutes Your Forerunner device calculates intensity minutes by comparing your heart rate data to your average resting heart rate. If heart rate is turned off, the device calculates moderate intensity minutes by analyzing your steps per minute. • Start a timed activity for the most accurate calculation of intensity minutes.
2 Select your pool size, or enter a custom size. 3 Select START. 4 Broadcasting Heart Rate Data to Garmin Devices ® You can broadcast your heart rate data from your Forerunner device and view it on paired Garmin devices. NOTE: Broadcasting heart rate data decreases battery life. 1 From the heart rate widget, hold . 2 Select Options > Broadcast Heart Rate. The Forerunner device starts broadcasting your heart rate data, and appears.
After you put on the heart rate monitor, it is active, storing, and sending data. Tips for Using the HRM-Swim Accessory • Adjust the tightness of the heart rate monitor and strap extender if the heart rate monitor slides down your chest when pushing off the pool wall. • Stand up between intervals so that the heart rate monitor is out of the water to see your heart rate data.
Cadence: Cadence is the number of steps per minute. It displays the total steps (right and left combined). Vertical oscillation: Vertical oscillation is your bounce while running. It displays the vertical motion of your torso, measured in centimeters. Ground contact time: Ground contact time is the amount of time in each step that you spend on the ground while running. It is measured in milliseconds. NOTE: Ground contact time and balance are not available while walking.
Color Zone Percentile in Zone Vertical Oscillation Range at Vertical Oscillation Range at Vertical Ratio at Chest Vertical Ratio at Waist Chest Waist Purple >95 <6.4 cm <6.8 cm <6.1% <6.5% Blue 70–95 6.4–8.1 cm 6.8–8.9 cm 6.1–7.4% 6.5–8.3% Green 30–69 8.2–9.7 cm 9.0–10.9 cm 7.5–8.6% 8.4–10.0% Orange 5–29 9.8–11.5 cm 11.0–13.0 cm 8.7–10.1% 10.1–11.9% Red >11.5 cm >13.0 cm >10.1% >11.
Purple Superior Blue Excellent Green Good Orange Fair Red Poor VO2 max. data is provided by FirstBeat. VO2 max. analysis is provided with permission from The Cooper Institute . For more information, see the appendix (VO2 Max. Standard Ratings, page 42), 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.
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 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.
heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter. These estimates are provided and supported by Firstbeat. For more information, go to www.garmin.com/performance-data /running/. NOTE: The estimates may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance. Training status: Training status shows you how your training affects your fitness and performance.
Low aerobic focus: Your training load is mostly low aerobic activity. This provides a solid foundation and prepares you for adding more intense workouts. High aerobic focus: Your training load is mostly high aerobic activity. These activities help to improve lactate threshold, VO2 max., and endurance. Anaerobic focus: Your training load is mostly intense activity. This leads to rapid fitness gains, but should be balanced with low aerobic activities.
• Avoid wearing sunscreen, lotion, and insect repellent under the device. • Avoid scratching the optical sensor on the back of the device. • Rinse the device with fresh water after each workout. Viewing Your Heart Rate Variability Stress Score Before you can perform the heart rate variability (HRV) stress test, you must put on a Garmin chest heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 28).
4 Select a notification preference. 5 Select a sound preference. 6 Select Not During Activity. 7 Select a notification preference. 8 Select a sound preference. 9 Select Privacy. 10 Select a privacy preference. 11 Select Timeout. 12 Select the amount of time the alert for a new notification appears on the screen. 13 Select Signature to add a signature to your text message replies. Viewing Notifications 1 From the watch face, select UP or DOWN to view the notifications widget. 2 Select START.
Health stats: Displays a dynamic summary of your current health statistics. The measurements includes heart rate, Body Battery level, stress, and more. Heart rate: Displays your current heart rate in beats per minute (bpm) and a graph of your heart rate. History: Displays your activity history and a graph of your recorded activities. Intensity minutes: Tracks your time spent participating in moderate to vigorous activities, your weekly intensity minutes goal, and progress toward your goal.
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. 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 thirdparty providers.
• Pair your Forerunner device with your smartphone using Bluetooth technology. • In the Garmin Connect app, from the settings menu, select Connections to update the list of connections for your GroupTrack session. • Make sure all of your connections pair to their smartphones and start a LiveTrack session in the Garmin Connect app. • Make sure all your connections are in range (40 km or 25 mi.). • During a GroupTrack session, scroll to the map to view your connections (Adding a Map to an Activity, page 30).
Controlling Music Playback on a Connected Smartphone 1 On your smartphone, start playing a song or playlist. 2 On your Forerunner device, hold DOWN from any screen to open the music controls. 3 Select Music Providers > Control Phone. Connecting Headphones using Bluetooth Technology To listen to music loaded onto your Forerunner device, you must connect headphones using Bluetooth technology. 1 Bring the headphones within 2 m (6.6 ft.) of your device. 2 Enable pairing mode on the headphones. 3 Hold .
Using History History contains previous activities you have saved on your device. The device has a history widget for quick access to your activity data (Widgets, page 19). 1 From the watch face, hold . 2 Select History > Activities. 3 Select an activity. 4 Select an option: • To view additional information about the activity, select All Stats. • To view the impact of the activity on your aerobic and anaerobic fitness, select Training Effect (About Training Effect, page 14).
Data Management NOTE: The device is not compatible with Windows 95, 98, Me, Windows NT , and Mac OS 10.3 and earlier. ® ® Deleting Files NOTICE If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted. 1 2 3 4 Open the Garmin drive or volume. If necessary, open a folder or volume. Select a file. Press the Delete key on your keyboard. NOTE: Mac operating systems provide limited support for MTP file transfer mode.
1 2 3 4 5 6 7 8 From the watch face, select START. Select an activity. Hold . Select Navigation > Points of Interest, and select a category. A list of points of interest near your current location appears. If necessary, select an option: • To search near a different location, select Search Near, and select a location. • To search for a point of interest by name, select Spell Search, enter a name, select Search Near, and select a location. Select a point of interest from the search results. Select Go.
3 Pan and zoom the map to center the location in the crosshairs. 4 Hold START to select the point indicated by the crosshairs. 5 If necessary, select a nearby point of interest. 6 Select an option: • 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.
1 Hold . 2 Select Settings > Navigation > Heading Bug. Setting Navigation Alerts You can set alerts to help you navigate to your destination. 1 Hold . 2 Select Settings > Navigation > Alerts. 3 Select an option: • To set an alert for a specified distance from your final destination, select Final Distance. • To set an alert for the estimated time remaining until you reach your final destination, select Final ETE. • To set an alert when you stray from the course, select Off Course.
• Set your wheel size (Wheel Size and Circumference, page 43). • Go for a ride (Starting an Activity, page 2). Training with Power Meters • Go to buy.garmin.com for a list of ANT+ sensors that are compatible with your device (such as Vector™). • For more information, see the owner's manual for your power meter. • Adjust your power zones to match your goals and abilities (Setting Your Power Zones, page 8). • Use range alerts to be notified when you reach a specified power zone (Setting an Alert, page 30).
Restore Defaults: Allows you to reset the activity settings. Routing: Sets the preferences for calculating routes for the activity (Routing Settings, page 31). Scoring: Enables or disables scorekeeping automatically when you start a round of golf. The Always Ask option prompts you when you begin a round. Segment Alerts: Enables prompts that alert you to approaching segments. Stat Tracking: Enables statistics tracking while playing golf. Stroke Detect.: Enables stroke detection for pool swimming.
Track Log: Shows or hides the track log, or the path you have traveled, as a colored line on the map. Track Color: Changes the track log color. 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. Draw Segments: Shows or hides segments, as a colored line on the map. Draw Contours: Shows or hides contour lines on the map.
Changing the GPS Setting For more information about GPS, go to www.garmin.com /aboutGPS. 1 Hold . 2 Select Settings > Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select GPS. 6 Select an option: • Select Normal (GPS Only) to enable the GPS satellite system. • Select GPS + GLONASS (Russian satellite system) for more accurate position information in situations with poor sky visibility.
3 Follow the on-screen instructions. TIP: Move your wrist in a small figure eight motion until a message appears. Setting the North Reference You can set the directional reference used in calculating heading information. 1 Hold . 2 Select Settings > Sensors and 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.
4 Select an option: 4 Select LAP to restart the lap timer . • Select Keys and Alerts to turn on the backlight for key presses and alerts. • Select Gesture to turn on the backlight by raising and turning your arm to look at your wrist. • Select Timeout to set the length of time before the backlight turns off. • Select Brightness to set the brightness level of the backlight. Customizing the Hot Keys You can customize the hold function of individual keys and combinations of keys. 1 Hold .
Owner's Manual for more information. You must also set the VIRB widget to be shown in the widget loop (Customizing the Widget Loop, page 29). 1 Turn on your VIRB camera. 2 On your Forerunner watch, select UP or DOWN to view the VIRB widget. 3 If necessary, select START to pair your Forerunner watch with your VIRB camera. 4 Wait while your watch connects to your camera. When the camera is connected, a VIRB data screen is automatically added to the activity apps.
*The device withstands pressure equivalent to a depth of 50 m. For more information, go to www.garmin.com/waterrating. Device Care NOTICE Avoid extreme shock and harsh treatment, because it can degrade the life of the product. Avoid pressing the keys under water. Do not use a sharp object to clean the device. Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.
Setting Up Garmin Express 1 Connect the device to your computer using a USB cable. 2 Go to www.garmin.com/express. 3 Follow the on-screen instructions. Getting More Information • Go to support.garmin.com for additional manuals, articles, and software updates. • Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts. • Go to www.garmin.com/ataccuracy. This is not a medical device. The pulse oximeter feature is not available in all countries.
Updating the Software Using the Garmin Connect App Before you can update your device software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the device with a compatible smartphone (Pairing Your Smartphone with Your Device, page 18). Sync your device with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 19). When new software is available, the Garmin Connect app automatically sends the update to your device.
the device and sensor. After they are paired, the device connects to the sensor automatically when you start an activity and the sensor is active and within range. 1 Hold . 2 Select Settings > Sensors and Accessories > Add New. 3 Select an option: • Select Search All. • Select your sensor type. You can customize the optional data fields (Customizing the Data Screens, page 30).
Compass Heading: The direction you are moving based on the compass. Course: The direction from your starting location to a destination. Course can be viewed as a planned or set route. You must be navigating for this data to appear. Destination Location: The position of your final destination. Destination Waypoint: The last point on the route to the destination. You must be navigating for this data to appear. Di2 Battery: The remaining battery power of a Di2 sensor.
Lap Normalized Power: The average Normalized Power for the current lap. Lap Pace: The average pace for the current lap. Lap Platform Center Offset: The average platform center offset for the current lap. Lap Power: The average power output for the current lap. Lap Right Peak Power Phase: The average power phase peak angle for the right leg for the current lap. Lap Right Power Phase: The average power phase angle for the right leg for the current lap.
Performance Condition: The performance condition score is a real-time assessment of your ability to perform. Platform Center Offset: The platform center offset. Platform center offset is the location on the pedal platform where force is applied. Power: The current power output in watts. Power to Weight: The current power measured in watts per kilogram. Power Zone: The current range of power output (1 to 7) based on your FTP or custom settings. Rear: The rear bike gear from a gear position sensor.
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org. FTP Ratings Tire Size Wheel Circumference (mm) These tables include classifications for functional threshold power (FTP) estimates by gender. 27 × 1-1/4 2161 27 × 1-3/8 2169 Males Watts per Kilogram (W/kg) 29 x 2.1 2288 5.05 and greater 29 x 2.2 2298 From 3.93 to 5.04 29 x 2.3 2326 From 2.79 to 3.92 650 x 20C 1938 From 2.23 to 2.78 650 x 23C 1944 Untrained Less than 2.
Index A accessories 28, 29, 37, 38 acclimation 14 activities 1, 2, 29, 32 custom 2, 3, 29 saving 2 starting 2, 26 activity tracking 8, 9 alarms 30, 34 alert 4 alerts 9, 28, 30, 31 heart rate 4, 10 altimeter 27, 33 calibrating 33 altitude 14 ANT+ sensors 28, 29 applications 19–21 smartphone 18 assistance 21 auto climb 31 Auto Lap 31 Auto Pause 31 auto scroll 31 B back to start, navigation 26 backlight 1, 33 bands 36 barometer 27, 33 calibrating 33 battery charging 35 maximizing 19, 32, 38 replacing 36 bike
Spotify 22 statistics 4 stopwatch 34 stress level 13, 18 stress score 18 stride length 11, 12 strokes 3 swimming 3, 10, 11 swing analysis 4 swolf score 3 system settings 33 T target 6 tempe 29, 38 temperature 14, 29, 38 time 34 alerts 30 settings 33 zones and formats 33 time zones 34 timer 1, 3, 10, 23 countdown 34 tones 7, 34 TracBack 2, 26 tracking 17, 21 tracks 25 training 1, 5, 6, 14, 16, 19 plans 5 Training Effect 13, 14 training load 15, 16 training status 13, 15, 16 treadmill 2 triathlon training 3
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