FORERUNNER 245/245 MUSIC ® Owner’s Manual
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Table of Contents Introduction.....................................................................1 Keys ............................................................................................ 1 GPS Status and Status Icons ................................................ 1 Pairing Your Smartphone with Your Device ............................... 1 Tips for Existing Garmin Connect Users ................................ 1 Enabling Bluetooth Notifications ............................................
Viewing the Body Battery Widget ......................................... 16 Tips for Improved Body Battery Data ................................... 17 Health Stats Widget ............................................................. 17 Music............................................................................. 17 Connecting to a Third-Party Provider ....................................... 17 Downloading Audio Content from a Third-Party Provider .... 17 Disconnecting from a Third-Party Provider ....
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 Pairing Your Smartphone with Your Device To use the connected features of the Forerunner device, it must be paired directly through the Garmin Connect™ app, instead of from the Bluetooth settings on your smartphone.
Playing Audio Prompts on Your Smartphone During Your Activity Before you can set up audio prompts, you must have a smartphone with the Garmin Connect app paired to your Forerunner device. You can set the Garmin Connect app to play motivational status announcements on your smartphone during a run or other activity. Audio prompts include the lap number and lap time, pace or speed, and heart rate data.
The device is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to your wireless sensors (if required). 6 Press START to start the activity timer. The device records activity data only while the activity timer is running. NOTE: On a Forerunner 245 Music device, you can hold DOWN while in an activity to open the music controls (Music Playback Controls, page 18).
Calibrating the Treadmill Distance To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance 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 2), and run at least 1.5 km (1 mi.) on the treadmill. 2 After you complete your run, select STOP.
• To change the language or the dialect of the voice prompts, select Dialect. Training After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data. About the Training Calendar You can create custom workouts that include goals for each workout step and for varied distances, times, and calories.
5 Select Distance, Time, or Open. TIP: You can create an open-ended interval by selecting the Open option. 6 If necessary, 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. 10 If necessary, enter a distance or time value for the rest interval, and select . 11 Select BACK. 12 Select one or more options: • To set the number of repetitions, select Repeat.
1 2 3 4 5 From the watch face, hold UP. Select History > Records. Select a sport. Select a record to restore. Select Previous > Yes. NOTE: This does not delete any saved activities. Clearing a Personal Record 1 From the watch face. hold UP. 2 Select History > Records. 3 Select a sport. 4 Select a record to delete. 5 Select Clear Record > Yes. NOTE: This does not delete any saved activities. Clearing All Personal Records 1 From the watch face, hold UP. 2 Select History > Records. 3 Select a sport.
Heart Rate Zone Calculations Zone % of Maximum Heart Rate Perceived Exertion Benefits 1 50–60% Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training, reduces stress 2 60–70% Comfortable pace, slightly deeper breathing, conversation possible Basic cardiovascular training, good recovery pace 3 70–80% Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training 4 80–90% Fast pace and a bit Improved anaerobic uncomfortable, brea
or vibrates if audible tones are turned on (System Settings, page 24). Goal Alerts: Allows you to turn on and off goal alerts, or turn them off only during activities. Goal alerts appear for your daily steps goal, daily floors climbed goal, and weekly intensity minutes goal. Move IQ: Allows your device to automatically start and save a timed walking or running activity when the Move IQ feature detects familiar movement patterns.
VIRB controls: Provides camera controls when you have a VIRB device paired with your Forerunner device. Weather: Displays the current temperature and weather forecast. Viewing the Widgets Your device comes preloaded with widgets that provide at-aglance information. Some widgets require a Bluetooth connection to a compatible smartphone. • From the watch face, select UP or DOWN to view the widgets. Available widgets include heart rate and activity tracking.
Requesting Assistance Before you can request assistance, you must set up emergency contacts (Adding Emergency Contacts, page 10). 1 Hold the LIGHT key. 2 When you feel three vibrations, release the key to activate the assistance feature. The countdown screen appears. TIP: You can select Cancel before the countdown is complete to cancel the message. NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 22).
Turning Off the Wrist-based Heart Rate Monitor Training with Running Dynamics The default value for the Wrist Heart Rate setting is Auto. The device automatically uses the wrist-based heart rate monitor unless you pair an ANT+ heart rate monitor to the device. NOTE: Disabling the wrist-based heart rate monitor also disables the wrist-based pulse oximeter sensor. 1 From the heart rate widget, hold UP. 2 Select Options > Status > Off.
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.
from your other Garmin devices appear on your Forerunner device. Training Status Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period. You can use your training status to help plan future training and continue improving your fitness level. Peaking: Peaking means that you are in ideal race condition.
NOTE: From the watch face, you can select UP or DOWN to view the performance widget, and select START to scroll through the performance measurements to view your recovery time. 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.
Getting Pulse Oximeter Readings 2 Select START. You can manually begin a pulse oximeter reading on your device at any time. The accuracy of the reading can vary based on your blood flow, the device placement on your wrist, and your stillness. 1 Wear the device above your wrist bone. The device should be snug but comfortable. 2 Select UP or DOWN to view the pulse oximeter widget. 3 Select START. 4 Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation.
5 Select a playlist or other item to download to the device. 6 If necessary, select BACK until you are prompted to sync with the service, and select Yes. NOTE: Downloading audio content can drain the battery. You may be required to connect the device to an external power source if the battery is low. Tips for Improved Body Battery Data • Your Body Battery level updates when you sync your device with your Garmin Connect account. • For more accurate results, wear the device while sleeping.
Listening to Music 1 2 3 4 5 Hold DOWN from any screen to open the music controls. Connect your headphones with Bluetooth technology (Connecting Headphones using Bluetooth Technology, page 18). Hold UP. Select Music Providers, and select an option: • To listen to music downloaded to the watch from your computer, select My Music (Downloading Personal Audio Content, page 17). • To listen to music from your smartphone, select Control Phone.
Deleting History 1 From the watch face, hold UP. 2 Select History > Options. 3 Select an option: • Select Delete All Activities to delete all activities from the history. • Select Reset Totals to reset all distance and time totals. NOTE: This does not delete any saved activities. 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.
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 30 minutes. Creating and Following a Course on Your Device 1 From the watch face, select START. 2 Select an activity. 3 Hold UP. 4 Select Navigation > Courses > Create New. 5 Enter a name for the course, and select . 6 Select Add Location. 7 Select an option.
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. Map Settings You can customize how the map appears in the map app and data screens. From the watch face, hold UP, and select Settings > Map. Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen.
Situational Awareness Your Forerunner device can be used with the Varia Vision™ device, Varia™ smart bike lights, and rearview radar to improve situational awareness. See the owner's manual for your Varia device for more information. NOTE: You may need to update the Forerunner software before pairing Varia devices (Updating the Software Using Garmin Express, page 28). tempe The tempe is an ANT+ wireless temperature sensor.
Alerts 3 Select an activity. 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. Event alert: An event alert notifies you once. The event is a specific value. For example, you can set the device to alert you when you reach a specified distance.
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. • Select GPS + GALILEO (European Union satellite system) for more accurate position information in situations with poor sky visibility.
Alerts: Allows you to set hourly alerts, as well as sunrise and sunset alerts that sound a specific number of minutes or hours before the actual sunrise or sunset occurs. Sync With GPS: Allows you to manually sync the time with GPS when you change time zones, and to update for daylight saving time. Deleting an Alarm 1 From the watch face, hold UP. 2 Select Alarm Clock. 3 Select an alarm. 4 Select Delete. Changing the Backlight Settings 1 From the watch face, hold UP.
Controlling a VIRB Action Camera During an Activity 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. You must also set the VIRB widget to be shown in the widget loop (Customizing the Widget Loop, page 22). 1 Turn on your VIRB camera. 2 On your Forerunner device, select UP or DOWN from the watch face to view the VIRB widget. 3 Wait while the device connects to your VIRB camera.
Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage. Cleaning the Device 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. Forerunner 245 radio frequency/protocol 2.4 GHz @ 2 dBm nominal • ANT+ wireless communications protocol • Bluetooth 4.2 technology Forerunner 245 Music radio frequency/protocol 2.
1 Select an option: • Sync your step count with the Garmin Connect application (Using Garmin Connect on Your Computer, page 19). • Sync your step count with the Garmin Connect app ( Manually Syncing Data with Garmin Connect, page 9). 2 Wait while the device syncs your data. Syncing can take several minutes. NOTE: Refreshing the Garmin Connect app or the Garmin Connect application does not sync your data or update your step count.
• On your device, hold LIGHT, and select to turn on Bluetooth technology and enter pairing mode. Can I use my Bluetooth sensor with my watch? Maximizing Battery Life The device is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin device, you must pair 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 UP.
Average Stroke Rate: Paddle sports. The average number of strokes per minute (spm) during the current activity. Average Strokes Per Length: The average number of strokes per pool length during the current activity. Average Swolf: The average swolf score for the current activity. Your swolf score is the sum of the time for one length plus the number of strokes for that length (Swim Terminology, page 4). Average Vertical Oscillation: The average amount of vertical oscillation for the current activity.
Last Length Stroke Rate: The average number strokes per minute (spm) during the last completed pool length. Last Length Strokes: The total number of strokes for the last completed pool length. Last Length Stroke Type: The stroke type used during the last completed pool length. Last Length Swolf: The swolf score for the last completed pool length. Lat/Lon: The current position in latitude and longitude regardless of the selected position format setting.
Wheel Size and Circumference Tire Size Wheel Circumference (mm) Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in the speed sensor settings. The tire size is marked on both sides of the tire. This is not a comprehensive list. You can also measure the circumference of your wheel or use one of the calculators available on the internet.
Index A accessories 21, 27, 29 activities 2–4, 22, 24 custom 3, 5, 22 saving 3 starting 2, 20 activity tracking 8, 9 alarms 23, 25 alert 4 alerts 8, 23 cadence 23 distance 23 heart rate 4, 11, 23 time 23 ANT+ sensors 21, 22 applications 9, 10 smartphone 1 assistance 10, 11 Auto Lap 23 Auto Pause 23 auto scroll 23 B back to start, navigation 20 backlight 1, 25 bands 27 battery charging 26 maximizing 2, 24, 29 bike sensors 21 Bluetooth sensors 21 Bluetooth technology 1, 2, 4, 9, 10, 28 headphones 18, 29 Body
vertical ratio 12, 13 VIRB remote 25, 26 Virtual Partner 6 VO2 max.
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