User's Manual

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. Your rep count appears when
you complete at least four reps.
TIP: The device can only count reps of a single move for
each set. When you want to change moves, you should finish
the set and start a new one.
4
Select BACK to finish the set.
The watch displays the total reps for the set. After several
seconds, the rest timer appears.
5
If necessary, select DOWN and edit the number of reps.
TIP: You can also add the weight used for the set.
6
When you are done resting, select BACK to start your next
set.
7
Repeat for each strength training set until your activity is
complete.
8
After your last set, select START to stop the set timer.
9
Select Save.
Tips for Recording Strength Training Activities
• Do not look at the device while performing reps.
You should interact with the device at the beginning and end
of each set, and during rests.
• Focus on your form while performing reps.
• Perform bodyweight or free weight exercises.
• Perform reps with a consistent, wide range of motion.
Each rep is counted when the arm wearing the device returns
to the starting position.
NOTE: Leg exercises may not be counted.
• Turn on automatic set detection to start and stop your sets.
• Save and send your strength training activity to your Garmin
Connect account.
You can use the tools in your Garmin Connect account to
view and edit activity details.
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).
Going for a Track Run
Before you go for a track run, make sure you are running on a
standard-shape, 400m track.
You can use the track run activity to record your outdoor track
data including distance in meters and lap splits.
1
Stand on the outdoor track.
2
Select START > Track Run.
3
Wait while the device locates satellites.
4
If you are running in lane 1, skip to step 10
5
Hold UP.
6
Select the activity settings.
7
Select Lane Number.
8
Select a lane number.
9
Select BACK twice to return to the timer page.
10
Select START.
11
Run around the track.
After you run a couple of laps, your device records the track
dimensions and calibrates your track distance.
12
After you complete your run, select STOP > Save.
Tips for Recording a Track Run
• Wait until the GPS status indicator turns green before starting
a track run.
• During your first run on an unfamiliar track, run for a minimum
of 4 laps to calibrate your track distance.
You should run slightly past your starting point to complete
the lap.
• Run each lap in the same lane.
NOTE: The default Auto Lap
®
distance is 1600 m, or 4 laps
around the track.
• If you are running a lane other than lane 1, set the lane
number in the activity settings.
Swimming
NOTICE
The device is intended for surface swimming. Scuba diving with
the device may damage the product and will void the warranty.
Going for a Pool Swim
You can use the pool swim activity to record your swim data,
including distance, pace, stroke count, and stroke type.
1
Select START > Pool Swim.
The first time you select the pool swim activity, you must
select your pool size or enter a custom size.
2
Select START to start the activity timer.
3
Select BACK at the beginning and end of each rest period.
4
After you complete your activity, select START > Save.
TIP: To view your heart rate data while swimming, you can
add heart rate data fields (Customizing the Data Screens,
page 24).
Distance Recording
The Forerunner device measures and records distance by
completed pool lengths. The pool size must be correct to display
accurate distance (Setting the Pool Size, page 26).
TIP: For accurate results, swim the entire length, and use one
stroke for the entire length. Pause the timer when resting.
TIP: To help the device count your lengths, use a strong push
off the wall and glide before your first stroke.
TIP: When doing drills, you must either pause the timer or use
the drill logging feature (Training with the Drill Log, page 5).
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
4 Activities and Apps