FORERUNNER 245/245 MUSIC ® Owner’s Manual
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Table of Contents Introduction.....................................................................1 Device Overview ......................................................................... 1 GPS Status and Status Icons ................................................ 1 Setting Up Your Watch ............................................................... 1 Pairing Your Smartphone with Your Device ............................... 1 Tips for Existing Garmin Connect Users ................................
Training Status ..................................................................... 16 Tips for Getting Your Training Status .............................. 16 About VO2 Max. Estimates .................................................. 16 Getting Your VO2 Max. Estimate for Running ..................... 16 Recovery Time ..................................................................... 16 Viewing Your Recovery Time .......................................... 17 Recovery Heart Rate ........................
Is my smartphone compatible with my device? ........................ 31 My phone will not connect to the device .............................. 31 Maximizing Battery Life ............................................................. 31 How can I manually pair ANT+ sensors? ................................. 31 Can I use my Bluetooth sensor with my watch? ....................... 31 My music cuts out or my headphones do not stay connected .. 31 Appendix..........................................................
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. Device Overview • Pair your smartphone with the Garmin Connect™ app (Pairing Your Smartphone with Your Device, page 1). • Set up safety features (Safety and Tracking Features, page 12). • Set up music (Music, page 19).
Managing Notifications You can use your compatible smartphone to manage notifications that appear on your Forerunner device. Select an option: • If you are using an iPhone device, go to the iOS notifications settings to select the items to show on the device. • If you are using an Android™ smartphone, from the Garmin Connect app, select Settings > Notifications.
2 Select an activity. 3 4 5 6 NOTE: Activities set as favorites appear first in the list (Customizing Your Activity List, page 24). Select an option: • Select an activity from your favorites. • Select , and select an activity from the extended activity list. If the activity requires GPS signals, go outside to an area with a clear view of the sky. Wait until GPS appears.
4 Check the treadmill display for the distance traveled, and enter the distance on your device. Recording a Strength Training Activity You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move. 1 From the watch face, select START > Strength. The first time you record a strength training activity, you must select which wrist your watch is on. 2 Select START to start the set timer. 3 Start your first set. The device counts your reps.
appear in your swimming history and in your Garmin Connect account. You can also select stroke type as a custom data field (Customizing the Data Screens, page 24). 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 5) 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.
NOTE: You can send this workout to your device (Sending a Custom Workout to Your Device, page 6). Sending a Custom Workout to Your Device You can send a custom workout you created with the Garmin Connect app to your device (Creating a Custom Workout on Garmin Connect, page 5). 1 From the Garmin Connect app, select or . 2 Select Training > Workouts. 3 Select a workout from the list. 4 Select . 5 Select your compatible device. 6 Follow the on-screen instructions.
4 Select Training > Intervals > Do Workout. 5 Select START to start the timer. 6 When your interval workout has a warm up, select BACK to begin the first interval. 7 Follow the on-screen instructions. After you complete all of the intervals, a message appears. Stopping an Interval Workout • At any time, select BACK to stop the current interval or rest period and transition to the next interval or rest period.
2 Select Stop PacePro > Yes. The device stops the PacePro plan. The activity timer continues running. Racing a Previous Activity You can race a previously recorded or downloaded activity. This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity. NOTE: This feature is not available for all activities. 1 From the watch face, select START. 2 Select an activity. 3 Hold UP. 4 Select Training > Race an Activity.
manually. You can manually adjust your zones on the device or using your Garmin Connect account. 1 From the watch face, hold UP. 2 Select Settings > User Profile > Heart Rate. 3 Select Max. HR, and enter your maximum heart rate. You can use the Auto Detection feature to automatically record your maximum heart rate during an activity (Detecting Your Heart Rate Automatically, page 15). 4 Select Resting HR, and enter your resting heart rate.
NOTE: Naps are not added to your sleep statistics. You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms (Using Do Not Disturb Mode, page 10). Using Automated Sleep Tracking 1 Wear your device while sleeping. 2 Upload your sleep tracking data to the Garmin Connect site 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 and weekly intensity minutes goal.
When new software is available, the Garmin Connect app automatically sends the update to your device. Manually Syncing Data with Garmin Connect 1 Hold LIGHT to view the controls menu. 2 Select . Locating a Lost Mobile Device You can use this feature to help locate a lost mobile device that is paired using Bluetooth wireless technology and currently within range. 1 Hold LIGHT to view the controls menu. 2 Select . The Forerunner device begins searching for your paired mobile device.
• Physical and emotional symptoms • Period and fertility predictions • Health and nutrition information NOTE: You can use the Garmin Connect app to add and remove widgets. Connect IQ Features You can add Connect IQ features to your watch from Garmin and other providers using the Connect IQ app. You can customize your device with watch faces, data fields, widgets, and apps. Watch Faces: Allow you to customize the appearance of the clock.
Heart Rate Features The Forerunner device has a wrist-based heart rate monitor and is also compatible with ANT+ chest heart rate monitors. You can view wrist-based heart rate data on the heart rate widget. When both wrist-based heart rate and ANT+ heart rate data are available, your device uses the ANT+ heart rate data. ® Wrist-based Heart Rate Wearing the Device • Wear the device above your wrist bone. NOTE: The device should be snug but comfortable.
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 for each step. 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.
Percent of Other Runners 5% 25% 40% 25% 5% Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R 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.
For example, you can record a ride with an Edge device, and view your activity details and overall training load on your Forerunner device. 1 From the watch face, hold UP. 2 Select Settings > Physiological Metrics > TrueUp. When you sync your device with your smartphone, recent activities, personal records, and performance measurements 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.
Viewing Your Recovery Time For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 8), and set your maximum heart rate (Setting Your Heart Rate Zones, page 8). 1 Go for a run. 2 After your run, select Save. The recovery time appears. The maximum time is 4 days. 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.
On the device, your pulse oximeter readings appear as an SpO2 percentage. On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including trends over multiple days (Turning On Pulse Oximeter Sleep Tracking, page 18). For more information on pulse oximeter accuracy, go to garmin.com/ataccuracy. Getting Pulse Oximeter Readings You can manually begin a pulse oximeter reading on your device at any time.
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 Connecting Bluetooth Headphones 1 2 To listen to music loaded onto your Forerunner 245 Music 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 UP. 4 Select Settings > Music > Headphones > Add New. 5 Select your headphones to complete the pairing process. 3 4 Hold DOWN from any screen to open the music controls.
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.
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. 8 If necessary, repeat steps 4 and 5. 9 Select Done > Do Course. Navigation information appears. 10 Select START to begin navigation.
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 Activity Settings Your Forerunner device can be used with the 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 31). These settings allow you to customize each preloaded activity app based on your needs.
7 Select an option: • Select Layout to adjust the number of data fields on the data screen. • Select Data Fields to change the data that appears in the field. • Select Reorder to change the location of the data screen in the loop. • Select Remove to remove the data screen from the loop. 8 If necessary, select Add New to add a data screen to the loop. You can add a custom data screen, or select one of the predefined data screens.
Using Auto Scroll You can use the auto scroll feature to cycle through all of the activity data screens automatically while the timer is running. 1 Hold UP. 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 Scroll. 6 Select a display speed. Changing the GPS Setting For more information about GPS, go to www.garmin.com /aboutGPS. 1 Hold UP. 2 Select Settings > Activities & Apps.
Do Not Disturb: Turns on or off do not disturb mode. Use the Sleep Time option to turn on do not disturb mode automatically during your normal sleep hours. You can set your normal sleep hours on your Garmin Connect account. Auto Lock: Allows you to lock the keys automatically to prevent accidental key presses. Use the During Activity option to lock the keys during a timed activity. Use the Not During Activity option to lock the keys when you are not recording a timed activity.
3 4 5 6 NOTE: You may need to add this item to the controls menu (Customizing the Controls Menu, page 24). Enter the time. If necessary, select Restart > On to automatically restart the timer after it expires. If necessary, select Sounds, and select a type of notification. Select Start Timer. Using the Stopwatch 1 From any screen, hold LIGHT. 2 Select Stopwatch. NOTE: You may need to add this item to the controls menu (Customizing the Controls Menu, page 24). 3 Select START to start the timer.
2 Plug the large end of the USB cable into a USB charging port. 3 Charge the device completely. Tips for Charging the Device 1 Connect the charger securely to the device to charge it using 2 Insert one side of the spring bar for the new band into the device. 3 Slide the quick-release pin, and align the spring bar with the opposite side of the device. 4 Repeat steps 1 through 3 to change the other band. the USB cable (Charging the Device, page 28).
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 Garmin Express Before you can update your device software, you must have a Garmin Connect account, and you must download the Garmin Express application. 1 Connect the device to your computer using the USB cable. When new software is available, Garmin Express sends it to your device. 2 Follow the on-screen instructions. 3 Do not disconnect your device from the computer during the update process.
Appendix Data Fields Some data fields require ANT+ accessories to display data. % Heart Rate Reserve: The percentage of heart rate reserve (maximum heart rate minus resting heart rate). 24-Hour Maximum: The maximum temperature recorded in the last 24 hours from a compatible temperature sensor. 24-Hour Minimum: The minimum temperature recorded in the last 24 hours from a compatible temperature sensor. Aerobic Training Effect: The impact of the current activity on your aerobic fitness level.
Lap Cadence: Running. The average cadence for the current lap. Lap Cadence: Cycling. The average cadence for the current lap. Lap Distance: The distance traveled for the current lap. Lap GCT Balance: The average ground contact time balance for the current lap. Lap Ground Contact Time: The average amount of ground contact time for the current lap. Lap Heart Rate: The average heart rate for the current lap. Lap Heart Rate %Max.: The average percentage of maximum heart rate for the current lap.
About Heart Rate Zones Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate.
Tire Size Wheel Circumference (mm) 700 × 20C 2086 700 × 23C 2096 700 × 25C 2105 700C Tubular 2130 700 × 28C 2136 700 × 30C 2146 700 × 32C 2155 700 × 35C 2168 700 × 38C 2180 700 × 40C 2200 700 × 44C 2235 700 × 45C 2242 700 × 47C 2268 Symbol Definitions These symbols may appear on the device or accessory labels. WEEE disposal and recycling symbol.
Index A accessories 23, 30, 31 activities 2–4, 24, 26 custom 3, 5, 6, 24 saving 3 starting 2, 22 activity tracking 9, 10 alarms 25, 27 alert 5 alerts 10, 25, 27 cadence 25 distance 25 heart rate 5, 13, 25 time 25 ANT+ sensors 23, 24 applications 10, 12 smartphone 1 apps 3 assistance 12 Auto Lap 25 Auto Pause 25 auto rest 5 auto scroll 26 B back to start, navigation 22 backlight 1, 27 bands 29 battery charging 28, 29 maximizing 2, 26, 31 bike sensors 23 Bluetooth sensors 23 Bluetooth technology 1, 2, 5, 10–
USB 31 disconnecting 21 user data, deleting 21 user profile 8, 15 V vertical oscillation 13–15 vertical ratio 13–15 vibration 27 VIRB remote 28 virtual course 3 Virtual Partner 7, 8 VO2 max.
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