FORERUNNER 45/45 PLUS ® Owner’s Manual
© 2019 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 www.garmin.com for current updates and supplemental information concerning the use of this product.
Table of Contents Introduction......................................1 Device Overview...................................... 1 Status Icons............................................. 2 Pairing Your Smartphone with Your Device...................................................... 2 Viewing the Controls Menu.................... 3 Training............................................4 Going for a Run........................................ 4 Starting an Activity..................................
Viewing the Body Battery Widget..... 25 Tips for Improved Body Battery Data.................................................... 26 History........................................... 26 Viewing History..................................... 26 Deleting History..................................... 26 Viewing Data Totals.............................. 27 Data Management................................ 27 Deleting Files..................................... 27 Disconnecting the USB Cable...........
Resetting All Default Settings...............43 My device is in the wrong language..... 43 Is my smartphone compatible with my device?................................................... 43 My phone will not connect to the device..................................................... 43 Can I use the cardio activity outdoors?............................................... 43 Tips for Existing Garmin Connect Users...................................................... 43 Maximizing Battery Life..................
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 Select to turn the device on. LIGHT Select to turn the backlight on and off. Hold to view the controls menu. START Select to start and stop the activity timer. Select to choose an option or to acknowledge a message.
Status Icons The GPS status ring and icons temporarily overlay each data screen. For outdoor activities, the status ring turns green when GPS is ready. A flashing icon means the device is searching for a signal. A solid icon means the signal was found or the sensor is connected.
Viewing the Controls Menu The controls menu contains options, such as turning on do not disturb mode, locking the keys, and turning the device off. 1 From any screen, hold LIGHT. 2 Select UP or DOWN to scroll through the options.
Training Going for a Run The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (Charging the Device, page 38). 1 From the watch face, select START. 2 Select an activity. 3 Go outside, and wait while the device locates satellites. 4 Select START to start the activity timer. 5 Go for a run. 6 After you complete your run, select STOP to stop the timer.
Starting an Activity When you start an activity, GPS turns on automatically (if required). If you have an optional wireless sensor, you can pair it to the Forerunner device (Pairing Your ANT+ Sensors, page 29). 1 From the watch face, select START. 2 Select an activity. NOTE: You can select different activities to display on the device through your Garmin Connect account (Changing Your Displayed Activities, page 31). 3 If the activity requires GPS signals, go outside to an area with a clear view of the sky.
Following a Workout Your device can guide you through multiple steps in a workout. NOTE: Before you can download and use a training plan or workout, you must have a Garmin Connect account (Pairing Your Smartphone with Your Device, page 2). 1 Select START. 2 Select an activity. 3 Select Options > Workouts. NOTE: This option appears only when you have workouts loaded on your device for the selected activity. 4 Select an option: • Select Intervals to do or edit an interval workout.
About the Training Calendar The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the calendar widget. When you select a day in the calendar, you can view or do the workout. The scheduled workout stays on your device whether you complete it or skip it.
Starting Today's Workout After you send a Garmin Coach training plan to your device, the Garmin Coach widget appears in your widget loop. 1 From the watch face, select UP or DOWN to view the Garmin Coach widget. If a workout for this activity is scheduled for today, the device shows the workout name and prompts you to start it. 2 3 4 5 Select START. Select View to view the workout steps (optional). Select Do Workout. Follow the on-screen instructions.
Starting an Interval Workout 1 From the watch face, select START. 2 Select an activity. 3 Select Options > Workouts > Intervals > Do Workout. 4 Select START to start the activity timer. 5 When your interval workout has a warm up, select BACK to begin the first interval. 6 Follow the on-screen instructions. After you complete all of the intervals, a message appears.
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 update the calibration each time you change treadmills. 1 Start a treadmill activity (Starting an Activity, page 5), and run at least 1.5 km (1 mi.) on the treadmill. 2 After you complete your run, select STOP.
Activity Tracking The activity tracking feature records your daily step count, distance traveled, intensity minutes, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories. The number of steps taken during the day appears on the steps widget. The step count is updated periodically. For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.
Intensity Minutes To improve your health, organizations such as the World Health Organization recommend at least 150 minutes per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity activity, such as running. 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).
Smart Features Bluetooth Connected Features The Forerunner device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app. Activity uploads: Automatically sends your activity to the Garmin Connect app as soon as you finish recording the activity. Audio prompts: Allows the Garmin Connect app to play status announcements, such as mile splits and other data, on your smartphone during a run or other activity.
Widgets Your device comes preloaded with widgets that provide at-a-glance information. Some widgets require a Bluetooth connection to a compatible smartphone. Some widgets are not visible by default. You can add them to the widget loop manually (Customizing the Widget Loop, page 32). Body Battery™: With all day wear, displays your current Body Battery level and a graph of your level for the last several hours. Calendar: Displays upcoming meetings from your smartphone calendar.
Locating a Lost Smartphone You can use this feature to help locate a lost smartphone 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 smartphone. An audible alert sounds on your phone, and the Bluetooth signal strength displays on the Forerunner device screen. The Bluetooth signal strength increases as you move closer to your smartphone. 3 Select BACK to stop searching.
Turning Off the Bluetooth Smartphone Connection 1 Hold LIGHT to view the controls menu. 2 Select to turn off the Bluetooth smartphone connection on your Forerunner device. Refer to the owner's manual for your mobile device to turn off Bluetooth wireless technology on your mobile device. Turning On and Off Smartphone Connection Alerts You can set the Forerunner device to alert you when your paired smartphone connects and disconnects using Bluetooth technology.
Safety and Tracking Features CAUTION Incident detection and assistance are supplemental features and should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf. The Forerunner device has safety and tracking features that must be set up with the Garmin Connect app. NOTICE To use these features, you must be connected to the Garmin Connect app using Bluetooth technology.
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 Watch CAUTION Some users may experience skin irritation after prolonged use of the watch, especially if the user has sensitive skin or allergies.
Viewing the Heart Rate Widget The widget displays your current heart rate in beats per minute (bpm) and a graph of your heart rate for the last 4 hours. 1 From the watch face, select UP or DOWN to view the heart rate widget. NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 32). 2 Select START to view your average resting heart rate values for the last 7 days.
Setting an Abnormal Heart Rate Alert CAUTION This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute, as selected by the user, after a period of inactivity. This feature does not notify you of any potential heart condition and is not intended to treat or diagnose any medical condition or disease. Always defer to your health care provider for any heart-related issues. You can set the heart rate threshold value. 1 From the heart rate widget, hold UP.
Setting Your Maximum Heart Rate The device uses your user profile information from the initial setup to estimate your maximum heart rate and determine your default heart rate zones. The default maximum heart rate is 220 minus your age. For the most accurate calorie data during your activity, you should set your maximum heart rate (if known). 1 From the watch face, hold UP. 2 Select > User Profile > Max. HR. 3 Enter your maximum heart rate.
About VO2 Max. Estimates VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. The Forerunner device requires wrist-based heart rate or a compatible chest heart rate monitor to display your VO2 max. estimate. On the device, your VO2 max.
Viewing Your Recovery Time For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 31), and set your maximum heart rate (Setting Your Maximum Heart Rate, page 21). 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.
Body Battery Your device analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The Body Battery level range is from 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is medium reserve energy, 51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy.
Viewing the Body Battery Widget The Body Battery widget displays your current Body Battery level and a graph of your Body Battery level for the last several hours. 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 32). 2 Select START to view a combined graph of your Body Battery and stress level. Blue bars indicate periods of rest. Orange bars indicate periods of stress.
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. • Rest and good sleep charge your Body Battery. • Strenuous activity, high stress, and poor sleep can cause your Body Battery to drain. • Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.
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. 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.
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. Manage your settings: You can customize your device and user settings on your Garmin Connect account.
ANT+ Sensors Your device can be used with wireless ANT+ sensors. For more information about compatibility and purchasing optional sensors, go to http://buy.garmin.com. Pairing Your ANT+ Sensors The first time you connect a wireless sensor to your device using ANT+ technology, 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 Install the sensor or put on the heart rate monitor.
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 ANT+ Sensors, page 29). The foot pod is self-calibrating, but you can improve the accuracy of the speed and distance data with a few outdoor runs using GPS. 1 Stand outside for 5 minutes with a clear view of the sky. 2 Start a running activity. 3 Run on a track without stopping for 10 minutes. 4 Stop your activity, and save it.
Customizing Your Device Setting Up Your User Profile You can update your height, weight, birth year, gender, and maximum heart rate settings (Setting Your Maximum Heart Rate, page 21). The device uses this information to calculate training data. 1 From the watch face, hold UP. 2 Select > User Profile. 3 Select an option. Activity Options Activity options are a collection of settings that optimize your device based on how you are using it.
Customizing the Data Fields You can customize data fields based on your training goals or optional accessories. For example, you can customize data fields to display your lap pace and heart rate zone. 1 Select START, and select an activity profile. 2 Select Options > Data Screens. 3 Select a page. 4 Select a data field to change it. 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. 2 Select > Widgets.
Marking Laps by Distance You can set your device to use the Auto Lap feature, which marks a lap automatically at every kilometer or mile. You can also mark laps manually. This feature is helpful for comparing your performance during different parts of an activity. 1 From the watch face, select START. 2 Select an activity. 3 Select Options > Laps > Auto Lap. Each time you complete a lap, a message appears that displays the time for that lap.
Changing the GPS Setting By default, the device uses GPS to locate satellites. For more information about GPS, go to www.garmin.com /aboutGPS. 1 From the watch face, select START. 2 Select an activity. 3 Select Options > GPS. 4 Select an option: • Select 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.
Customizing the Watch Face You can customize the watch face information and appearance. 1 From the watch face, hold UP. 2 Select Watch Face. 3 Select UP or DOWN to preview the watch face options. 4 Select START. 5 Select Accent Color to change the accent color (optional). 6 Select Apply. Downloading Connect IQ Features Before you can download features from the Connect IQ app, you must pair your Forerunner device with your smartphone (Pairing Your Smartphone with Your Device, page 2).
Changing the Backlight Settings 1 From the watch face, hold UP. 2 Select > System > Backlight. 3 Select an option: • Select During Activity. • Select Not During Activity. 4 Select an option: • Select Keys to turn on the backlight for key presses. • Select Alerts to turn on the backlight for alerts. • Select Gesture to turn on the backlight by raising and turning your arm to look at your wrist. • Select Timeout to set the length of time before the backlight turns off.
Setting an Alarm You can set multiple alarms. You can set each alarm to sound once or to repeat regularly. 1 From the watch face, hold UP. 2 Select Alarm Clock > Add Alarm. 3 Select Time, and enter the alarm time. 4 Select Repeat, and select when the alarm should repeat (optional). 5 Select Sounds, and select a type of notification (optional). 6 Select Backlight > On to turn on the backlight with the alarm. 7 Select Label, and select a description for the alarm (optional).
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 > About. Charging the Device WARNING This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information.
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. Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.
Changing the Bands You can replace the bands with new Forerunner bands. 1 Use a screwdriver to loosen the screws. 2 3 4 5 Remove the screws. Gently remove the bands. Align the new bands. Replace the screws using the screwdriver. Specifications Battery type Rechargeable, built-in lithium-ion battery Battery life Up to 7 days for watch mode with smart notifications, activity tracking, and wrist heart rate Up to 13 hr.
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 2). Sync your device with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 13). When new software is available, the Garmin Connect app automatically sends the update to your device.
The step counts on my device and my Garmin Connect account don't match The step count on your Garmin Connect account updates when you sync your device. 1 Select an option: • Sync your step count with the Garmin Express application (Using Garmin Connect on Your Computer, page 28). • Sync your step count with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 13). 2 Wait while the device syncs your data. Syncing can take several minutes.
Resetting All Default Settings NOTE: This deletes all user-entered information and activity history. 1 From the watch face, hold UP. 2 Select > System > Reset. 3 Select an option: • To reset all of the device settings to the factory default values and save all activity information, select Reset Settings. • To delete all activities from your history, select Delete All. My device is in the wrong language 1 2 3 4 From the watch face, hold UP. Scroll down to the second-to-last item in the list, and select it.
Maximizing Battery Life You can do several things to extend the life of the battery. • Reduce the backlight timeout (Changing the Backlight Settings, page 36). • Turn off Bluetooth wireless technology when you are not using connected features (Turning Off the Bluetooth Smartphone Connection, page 16). • Turn off activity tracking (Activity Tracking Settings, page 34). • Use a watch face that is not updated every second.
Appendix Data Fields Some data fields require ANT+ accessories to display data. Average Pace: The average pace for the current activity. Average Speed: The average speed for the current activity. Cadence: Running. The steps per minute (right and left). Cadence: Cycling. The number of revolutions of the crank arm. Your device must be connected to a cadence accessory for this data to appear. Calories: The amount of total calories burned. Distance: The distance traveled for the current track or activity.
VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and gender. Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 55.4 54 52.5 48.9 45.7 42.1 Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7 Good 60 45.4 44 42.4 39.2 35.5 32.3 Fair 40 41.7 40.5 38.5 35.6 32.3 29.4 Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4 Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 95 49.6 47.
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 Wheel Circumference (mm) 20 × 1.
Tire Size Wheel Circumference (mm) 27 × 1-1/4 2161 27 × 1-3/8 2169 29 x 2.1 2288 29 x 2.2 2298 29 x 2.
support.garmin.
