FORERUNNER 245/245 MUSIC Owner’s Manual
© 2020 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 Garmin.com.sg for current updates and supplemental information concerning the use of this product.
Table of Contents Introduction ������������������������������������������������� 1 Keys ������������������������������������������������������������������������ 1 GPS Status and Status Icons ���������������������������� 1 Pairing Your Smartphone with Your Device ���������� 1 Enabling Bluetooth Notifications ���������������������� 1 Viewing the Controls Menu ����������������������������������� 2 Going for a Run ������������������������������������������������������ 2 Activities and Apps ��������������������
HRM-Swim Accessory ��������������������������������������� 15 Heart Rate While Swimming �������������������������� 15 Running Dynamics ����������������������������������������������� 15 Training with Running Dynamics �������������������� 16 Color Gauges and Running Dynamics Data ���� 16 Tips for Missing Running Dynamics Data ������ 17 Performance Measurements ������������������������������� 17 Turning Off Performance Notifications ���������� 17 Detecting Your Heart Rate Automatically ������� 17 Syncing Ac
Alerts ����������������������������������������������������������������� 30 Auto Lap ������������������������������������������������������������ 30 Customizing the Lap Alert Message ��������������� 30 Enabling Auto Pause ���������������������������������������� 31 Using Auto Scroll ���������������������������������������������� 31 Changing the GPS Setting ������������������������������� 31 Power Save Timeout Settings ������������������������� 31 Removing an Activity or App ������������������������������� 3
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 Foot pod status Running Dynamics Pod status Speed and cadence sensor status Bike lights status Bike radar status tempe sensor status VIRB camera status Pairing Your Smartphone with Your Device 1 LIGHT 2 START STOP 3 BACK 4 DOWN 5 UP Select to turn the device on.
11 Select Signature. 12 Select to turn on a signature in your text message replies. Viewing Notifications 1 From the watch face, select UP or DOWN to view the notifications widget. 2 Select START. 3 Select a notification. 4 Select DOWN for more options. 5 Select BACK to return to the previous screen. Managing Notifications You can use your compatible smartphone to manage notifications that appear on your Forerunner device.
• Select Resume to restart the timer. • Select Save to save the run and reset the timer. You can select the run to view a summary. NOTE: On a Forerunner 245 Music device, you can hold DOWN while in an activity to open the music controls (Music Playback Controls, page 24). Tips for Recording Activities yy Charge the device before starting an activity (Charging the Device, page 34). yy Select BACK to record laps. yy Select UP or DOWN to view additional data pages.
Duplicate activity names include a number, for example: Bike(2). 5 Select an option: • Select an option to customize specific activity settings. For example, you can customize the data screens or auto features. • Select Done to save and use the custom activity. 6 Select Yes to add the activity to your list of favorites. 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.
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 NOTICE The device is intended for surface swimming. Scuba diving with the device may damage the product and will void the warranty.
Playing Audio Prompts During Your Activity You can enable your Forerunner 245 Music device to play motivational status announcements during a run or other activity. Audio prompts play on your connected headphones using Bluetooth technology, if available. Otherwise, audio prompts play on your smartphone paired through the Garmin Connect app. During an audio prompt, the device or smartphone mutes the primary audio to play the announcement. NOTE: This feature is not available for all activities.
from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 25), and you must pair the Forerunner device with a compatible smartphone. 1 From the Garmin Connect app, select or . 2 Select Training > Training Plans. 3 Select and schedule a training plan. 4 Follow the on-screen instructions. 5 Review the training plan in your calendar. Adaptive Training Plans Your Garmin Connect account has an adaptive training plan and Garmin® coach to fit your training goals.
The Virtual Partner screen appears indicating your estimated finish time. 7 Select START to start the timer. 8 After you complete your activity, select START > Save. Personal Records 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.
4 Select the activity settings. 5 Select Metronome > Status > On. 6 Select an option: • Select Beats Per Minute to enter a value based on the cadence you want to maintain. • Select Alert Frequency to customize the frequency of the beats. • Select Sounds to customize the metronome tone and vibration. 7 If necessary, select Preview to listen to the metronome feature before you run. 8 Go for a run (Going for a Run, page 2). The metronome starts automatically.
2 3 4 5 60–70% Comfortable pace, slightly deeper breathing, conversation possible 70–80% Moderate pace, more difficult to hold conversation 80–90% 90–100% Basic cardiovascular training, good recovery pace Improved aerobic capacity, optimal cardiovascular training Fast pace Improved and a bit anaerobic uncomfortable, capacity and breathing threshold, forceful improved speed Sprinting pace, Anaerobic unsustainable and muscular for long period endurance, of time, labored increased breathing power A
The device monitors your activity intensity and tracks your time spent participating in moderate to vigorous intensity activities (heart rate data is required to quantify vigorous intensity). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device adds the amount of moderate activity minutes with the amount of vigorous activity minutes.
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.
Garmin and other providers using the Connect IQ website. You can customize your device with watch faces, data fields, widgets, and apps. Watch Faces: Allow you to customize the appearance of the clock. Data Fields: Allow you to download new data fields that present sensor, activity, and history data in new ways. You can add Connect IQ data fields to built-in features and pages. Widgets: Provide information at a glance, including sensor data and notifications.
Requesting Assistance Before you can request assistance, you must set up emergency contacts (Adding Emergency Contacts, page 13). 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. Heart Rate Features The Forerunner device has a wrist-based heart rate monitor and is also compatible with ANT+ chest heart rate monitors.
your heart rate data automatically when you begin an activity. For example, you can broadcast your heart rate data to an Edge device while cycling, or to a VIRB action camera during an activity. NOTE: Broadcasting heart rate data decreases battery life. 1 From the heart rate widget, hold UP. 2 Select Options > Broadcast During Activity. 3 Begin an activity (Starting an Activity, page 3). The Forerunner device starts broadcasting your heart rate data in the background.
Training with Running Dynamics Before you can view running dynamics, you must put on the HRM-Run accessory, HRM-Tri accessory, or Running Dynamics Pod, and pair it with your device (Pairing Your Wireless Sensors, page 27). If your Forerunner was packaged with the heart rate monitor, the devices are already paired, and the Forerunner is set to display running dynamics. 1 Select START, and select a running activity. 2 Select START. 3 Go for a run. 4 Scroll to the running dynamics screens to view your metrics.
You can watch the color gauge or data field during your run or view the summary on your Garmin Connect account after your run. As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your running form.
NOTE: The device detects a maximum heart rate only when your heart rate is higher than the value set in your user profile. 1 From the watch face, hold UP. 2 Select Settings > Physiological Metrics > Auto Detection > Max. HR. NOTE: You can manually set your maximum heart rate in your user profile (Setting Your Heart Rate Zones, page 9).
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 41), 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.
Measurements, page 18). 1 From the watch face, select UP or DOWN to view the performance widget. 2 Select START to scroll through the performance measurements. Your projected race times appear for 5K, 10K, half marathon, and marathon distances. NOTE: The projections may seem inaccurate at first. The device requires a few runs to learn about your running performance.
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 ox widget. 3 Select START. 4 Hold the arm wearing the device at heart level while the device reads your blood oxygen saturation. 5 Keep still. The device displays your oxygen saturation as a percentage.
1 Select UP or DOWN to view the Body Battery widget. NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 29). updates throughout the day. The metrics include your heart rate, stress level, and Body Battery level. You can select START to view additional metrics. Music NOTICE There is a 7-day limit on the license for offline music downloaded to your watch.
2 3 4 5 Select Manage > Music Providers. Select a connected provider. With Garmin Connect open, select START. A notification will appear on your smartphone, prompting your to sign in. Follow the on-screen instructions to sign in to your music provider. NOTE: If you don’t see a notification, check the notification settings on your smartphone.
Music Playback Controls NOTE: Some music playback controls are available on a Forerunner 245 Music device only. Manage Select to manage content from some thirdparty providers. Select to browse the audio files and playlists for the selected source. Select to adjust the volume. Select to play and pause the current audio file. Select to skip to the next audio file in the playlist. Hold to fast forward through the current audio file. Select to restart the current audio file.
Viewing Data Totals You can view the accumulated distance and time data saved to your device. 1 From the watch face, hold UP. 2 Select History > Totals. 3 If necessary, select an activity. 4 Select an option to view weekly or monthly totals. 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.
Using Garmin Connect on Your Computer The Garmin Express application connects your device to your Garmin Connect account using a computer. You can use the Garmin Express application to upload your activity data to your Garmin Connect account and to send data, such as workouts or training plans, from the Garmin Connect website to your device. You can also install device software updates and manage your Connect IQ apps. 1 Connect the device to your computer using the USB cable. 2 Go to Garmin.com.sg/express.
saved activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS. 1 Select START. 2 Hold UP. 3 Select Navigation > Activities. 4 Select your last saved activity. 5 Select Back to Start. 6 Select an option: • To navigate back to the starting point of your activity along the path you traveled, select TracBack®. • To navigate back to the starting point of your activity in a straight line, select Straight Line.
Foot Pod Your device is compatible with the foot pod. You can use the foot pod to record pace and distance instead of using GPS when you are training indoors or when your GPS signal is weak. The foot pod is on standby and ready to send data (like the heart rate monitor). After 30 minutes of inactivity, the foot pod powers off to conserve the battery. When the battery is low, a message appears on your device. Approximately five hours of battery life remain.
Customizing Your Device Customizing Your Activity List 1 From the watch face, hold UP. 2 Select Settings > Activities & Apps. 3 Select an option: • Select an activity to customize the settings, set the activity as a favorite, change the order of appearance, and more. • Select Add to add more activities or create custom activities. Customizing the Widget Loop You can change the order of widgets in the widget loop, remove widgets, and add new widgets. 1 From the watch face, hold UP.
• Select a field 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.
6 Select a data field to change it. 7 Select Preview (optional). page 31) NOTE: Using GPS and another satellite together can reduce battery life more quickly than using GPS only (GPS and Other Satellite Systems, page 31). Enabling Auto Pause You can use the Auto Pause feature to pause the timer automatically when you stop moving. This feature is helpful if your activity includes stop lights or other places where you must stop. NOTE: History is not recorded while the timer is stopped or paused. 1 Hold UP.
appearance, or activate an installed Connect IQ watch face. 1 From the watch face, hold UP. 2 Select Watch Face. 3 Select UP or DOWN to preview the watch face options. 4 Select Add New to scroll through additional preloaded watch faces. 5 Select START > Apply to activate a pre-loaded watch face or an installed Connect IQ watch face. 6 If using a pre-loaded watch face, select START > Customize. 7 Select an option: • To change the style of the numbers for the analog watch face, select Dial.
Clock Syncing the Time with GPS Each time you turn on the device and acquire satellites, the device automatically detects your time zones and the current time of day. You can also manually sync the time with GPS when you change time zones, and to update for daylight saving time. 1 From the watch face, hold UP. 2 Select Settings > System > Time > Sync With GPS. 3 Wait while the device locates satellites (Acquiring Satellite Signals, page 36). 2 Select Stopwatch.
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 device, select UP or DOWN from the watch face to view the VIRB widget. 3 Wait while the device connects to your VIRB camera. When the camera is connected, a VIRB data screen is automatically added to the activity apps. 4 During an activity, select UP or DOWN to view the VIRB data screen. 5 Hold UP. 6 Select VIRB.
yy See Tips for Erratic Pulse Oximeter Data, page 21 for more information about the pulse oximeter sensor. yy For more information about accuracy, go to Garmin. com.sg/legal/atdisclaimer. 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.
yy Product registration Setting Up Garmin Express 1 Connect the device to your computer using a USB cable. 2 Go to Garmin.com.sg/express. 3 Follow the on-screen instructions. Getting More Information yy Go to support.Garmin.com/en-SG for additional manuals, articles, and software updates. yy Go to Garmin.com.sg/buy/sg, or contact your Garmin dealer for information about optional accessories and replacement parts. yy Go to Garmin.com.sg/legal/atdisclaimer. This is not a medical device.
default values and save all activity information and stored music, select Reset Default Settings. • To delete all activities from your history, select Delete All Activities. • To reset all distance and time totals, select Reset Totals. • To reset the all of the device settings to the factory default values and delete all activity information and stored music, select Delete Data and Reset Settings.
calculate vigorous intensity minutes and calories burned. yy Turn off the pulse oximeter feature (Turning Off the Wrist-based Heart Rate Monitor, page 15). yy Use UltraTrac GPS mode for your activity (UltraTrac, page 31). yy Select the Smart recording interval (System Settings, page 32). The temperature reading is not accurate You can also use an optional tempe external temperature sensor to view accurate ambient temperature readings while wearing the watch.
the current session. 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 5).
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. Lap Pace: The average pace for the current lap. Laps: The number of laps completed for the current activity. Lap Speed: The average speed for the current lap. Lap Stride Length: The average stride length for the current lap. Lap Stroke Rate: Paddle sports. The average number of strokes per minute (spm) during the current lap. Lap Strokes: Paddle sports.
Vertical Oscillation: The amount of bounce while you are running. The vertical motion of your torso, measured in centimeters for each step. Vertical Ratio: The ratio of vertical oscillation to stride length. 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.
Wheel Size and Circumference 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. Tire Size 20 × 1.75 20 × 1-3/8 22 × 1-3/8 22 × 1-1/2 24 × 1 24 × 3/4 Tubular 24 × 1-1/8 24 × 1.75 24 × 1-1/4 24 × 2.00 24 × 2.
Appendix 43
support.Garmin.com/en-SG February 2020 190-02455-2H Rev.
