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 ................................
Pulse Oximeter ......................................................................... 16 Getting Pulse Oximeter Readings ........................................ 16 Turning On Pulse Oximeter Sleep Tracking ........................ 16 Tips for Erratic Pulse Oximeter Data ................................... 16 Heart Rate Variability and Stress Level .................................... 17 Using the Stress Level Widget ............................................. 17 Body Battery ...........................
Heart Rate Zone Calculations .............................................. 32 VO2 Max. Standard Ratings ..................................................... 32 Wheel Size and Circumference ................................................ 32 Symbol Definitions .................................................................... 33 Index..............................................................................
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 11). • Set up music (Music, page 17).
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 > Smart Notifications.
2 Select an activity. 3 4 5 6 NOTE: Activities set as favorites appear first in the list (Customizing Your Activity List, page 22). 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.
• 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.
1 From the watch face, hold UP. 2 Select Settings > Audio Prompts. 3 Select an option: • To hear a prompt for each lap, select Lap Alert. NOTE: The Lap Alert audio prompt is enabled by default. • To customize prompts with your pace and speed data, select Pace/Speed Alert. • To customize prompts with your heart rate data, select Heart Rate Alert. • To hear prompts when you start and stop the timer, including the Auto Pause feature, select Timer Events.
3 Select View to view the workout steps (optional). 4 Select Do Workout. 5 Follow the on-screen instructions. 5 Select an option: Interval Workouts You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance. Creating an Interval Workout 1 From the watch face, select START. 2 Select an activity. 3 Hold UP.
Starting a PacePro Plan Before you can start a PacePro plan, you must download a plan from your Garmin Connect account. 1 From the watch face, select START. 2 Select an outdoor running activity. 3 Hold UP. 4 Select Training > PacePro Plans. 5 Select a plan. TIP: You can select DOWN > View Splits to preview the splits. 6 Select START to start the plan. 7 Select START to start the activity timer.
Setting Up Your User Profile You can update your gender, birth year, height, weight, and heart rate zone settings. The device uses this information to calculate accurate training data. 1 From the watch face, hold UP. 2 Select Settings > User Profile. 3 Select an option. Fitness Goals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles. • Your heart rate is a good measure of exercise intensity.
Turning on the Move Alert 1 From the watch face, hold UP. 2 Select Settings > Activity Tracking > Move Alert > On. detail and accuracy, you can record a timed activity on your device. Sleep Tracking From the watch face, hold UP, and select Settings > Activity Tracking. Status: Turns off the activity tracking features. Move Alert: Displays a message and the move bar on the digital watch face and steps screen. The device also beeps or vibrates if audible tones are turned on (System Settings, page 25).
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 1). Sync your device with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 10). When new software is available, the Garmin Connect app automatically sends the update to your device.
4 Follow the on-screen instructions. 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.
Tips for Erratic Heart Rate Data Turning Off the Wrist-based Heart Rate Monitor If the heart rate data is erratic or does not appear, you can try these tips. • Clean and dry your arm before putting on the device. • Avoid wearing sunscreen, lotion, and insect repellent under the device. • Avoid scratching the heart rate sensor on the back of the device. • Wear the device above your wrist bone. The device should be snug but comfortable. • Wait until the icon is solid before starting your activity.
2 Select START. 3 Go for a run. 4 Scroll to the running dynamics screens to view your metrics. 5 If necessary, hold UP to edit how the running dynamics data appears. Color Gauges and Running Dynamics Data The running dynamics screens display a color gauge for the primary metric. You can display cadence, vertical oscillation, ground contact time, ground contact time balance, or vertical ratio as the primary metric. The color gauge shows you how your running dynamics data compare to those of other runners.
NOTE: Ground contact time and balance appears only while running. It is not calculated while walking. Performance Measurements These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. These estimates are provided and supported by Firstbeat. For more information, go to www.garmin.com/runningscience.
• At least two times per week, run outdoors and reach a heart rate higher than 70% of your maximum heart rate for at least 10 minutes. After using the device for one week, your training status should be available. • Record all of your fitness activities on this device, or enable the Physio TrueUp™ feature, allowing your device to learn about your performance (Syncing Activities and Performance Measurements, page 14). About VO2 Max. Estimates VO2 max.
Performance Condition As you perform a running activity, the performance condition feature analyzes your pace, heart rate, and heart rate variability to make a real-time assessment of your 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.
• Rinse the device with fresh water after each workout. Heart Rate Variability and Stress Level Blue bars indicate periods of rest. Orange bars indicate periods of stress. Gray bars indicate times that you were too active to determine your stress level. Stress level is the result of a three-minute test performed while standing still, where the Forerunner device analyzes heart rate variability to determine your overall stress.
• To connect to a new provider, select Get Music Apps, locate a provider, and follow the on-screen instructions. TIP: For Windows computers, you can select and browse to the folder with your audio files. For Apple computers, the Garmin Express application uses your iTunes library. 3 In the My Music or iTunes Library list, select an audio file category, such as songs or playlists. 4 Select the checkboxes for the audio files, and select Send to Device.
2 Select an option: Viewing Data Totals • On a Forerunner 245 Music device, hold DOWN from any screen to open the music controls. • On a Forerunner 245 device, select DOWN to view the music control widget. NOTE: You may need to add the music control widget to your widget loop (Customizing the Widget Loop, page 22). 3 Select Music Providers > Control Phone. You can view the accumulated distance and time data saved to your device. 1 From the watch face, hold UP. 2 Select History > Totals.
NOTE: Some data requires an optional accessory such as a heart rate monitor. Plan your training: You can choose a fitness goal and load one of the day-by-day training plans. Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet your goals. Share your activities: You can connect with friends to follow each other's activities or post links to your activities on your favorite social networking sites.
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 Your current location , the track to follow destination appear on the map. , and your Navigating to the Starting Point of Your Last Saved Activity You can navigate back to the starting point of your last saved activity in a straight line or along the path you traveled.
1 Install your foot pod according to the accessory instructions. 2 Select a running activity. 3 Go for a run. Foot Pod Calibration The foot pod is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs using GPS. Improving Foot Pod Calibration Before you can calibrate your device, you must acquire GPS signals and pair your device with the foot pod (Pairing Your Wireless Sensors, page 21).
Select START, select an activity, hold UP, and select the activity settings. Accent Color: Sets the accent color of each activity to help identify which activity is active. Alerts: Sets the training or navigation alerts for the activity. Auto Lap: Sets the options for the Auto Lap feature (Marking Laps by Distance, page 23). Auto Pause: Sets the device to stop recording data when you stop moving or when you drop below a specified speed (Enabling Auto Pause, page 24).
3 Select an activity. NOTE: This feature is not available for all activities. Select the activity settings. 4 5 Select Auto Lap. 6 Select an option: • Select Auto Lap to turn Auto Lap on or off. • Select Auto Distance to adjust the distance between laps. Each time you complete a lap, a message appears that displays the time for that lap. The device also beeps or vibrates if audible tones are turned on (System Settings, page 25).
Customizing the Watch Face Time Settings Before you can activate a Connect IQ watch face, you must install a watch face from the Connect IQ store (Connect IQ Features, page 10). You can customize the watch face information and 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 pre-loaded watch faces.
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 28). Setting the Time Manually 1 From the watch face, hold UP.
Device Information Viewing Device Information You can view device information, such as the unit ID, software version, regulatory information, and license agreement. 1 From the watch face, hold UP. 2 Select Settings > System > About. Viewing E-label Regulatory and Compliance Information The label for this device is provided electronically.
Water rating Swim, 5 ATM1 My device is in the wrong language Forerunner 245 Music media storage 3.5 GB (approximately 500 songs) Operating temperature range From -20º to 60ºC (from -4º to 140ºF) Charging temperature range From 0º to 45ºC (from 32º to 113ºF) Forerunner 245 radio frequency/protocol 2.4 GHz @ 2 dBm nominal • ANT+ wireless communications protocol • Bluetooth 4.2 technology You can change the device language selection if you have accidently selected the wrong language on the device.
Resetting All Default Settings NOTE: This deletes all user-entered information and activity history. You can reset all of the device settings to the factory default values. 1 From the watch face, hold UP. 2 Select Settings > System > Reset. 3 Select an option: • To reset all of the device settings to the factory 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.
After the sensor is paired with your device, a message appears. Sensor data appears in the data page loop or a custom data field. Can I use my Bluetooth sensor with my watch? 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.
Heart Rate: Your heart rate in beats per minute (bpm). Your device must be connected to a compatible heart rate monitor. Heart Rate %Max.: The percentage of maximum heart rate. Heart Rate Zone: The current range of your heart rate (1 to 5). The default zones are based on your user profile and maximum heart rate (220 minus your age). Interval Distance: The distance traveled for the current interval. Interval Lengths: The number of pool lengths completed during the current interval.
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.
Tire Size Wheel Circumference (mm) 29 x 2.2 2298 29 x 2.3 2326 650 x 20C 1938 650 x 23C 1944 650 × 35A 2090 650 × 38B 2105 650 × 38A 2125 700 × 18C 2070 700 × 19C 2080 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. Alternating current.
Index A accessories 21, 28–30 activities 2–4, 22, 24 custom 3, 5, 22 saving 3 starting 2, 21 activity tracking 8, 9 alarms 23, 26 alert 4 alerts 9, 23–25 cadence 23 distance 23 heart rate 4, 12, 23 time 23 ANT+ sensors 21, 22 applications 9–11 smartphone 1 assistance 11 Auto Lap 23, 24 Auto Pause 24 auto scroll 24 B back to start, navigation 21 backlight 1, 25 bands 27 battery charging 27 maximizing 2, 24, 29 bike sensors 22 Bluetooth sensors 21 Bluetooth technology 1, 2, 4, 9–11, 29 headphones 19, 30 Body
vertical ratio 12, 13 vibration 25 VIRB remote 26 Virtual Partner 6, 7 VO2 max.
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