owner’s manual FORERUNNER® 210 GPS-ENABLED SPORTS WATCH
© 2010 Garmin Ltd. or its subsidiaries All rights reserved. Except as expressly provided herein, no part of this manual may be reproduced, copied, transmitted, disseminated, downloaded or stored in any storage medium, for any purpose without the express prior written consent of Garmin.
Introduction Table of Contents Introduction.............................2 Transferring History to Your Computer .................................13 Data Management.......................13 Training....................................4 Setting the Alarm.........................14 Setting Your User Profile.............14 Modifying Your System Settings.....................................15 Setting Up the Device....................2 Registering Your Device................2 Keys............................
Introduction Introduction warning Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information. Keys Each key has multiple functions. Setting Up the Device When using your Forerunner® the first time, follow the setup instructions in the Forerunner 210 Quick Start Manual.
Introduction lap/ reset Press to mark a new lap. Press and hold to save your run and reset the timer. page/ menu Press to switch between the time of day, timer, and heart rate pages. Press and hold to open the menu. Press to select menu options and acknowledge messages. OK * *OK, , and or a message. appear with a menu Forerunner 210 Owner’s Manual Icons Battery charge level. For battery life information, see page 18. GPS is on and receiving signals. Fitness equipment is active.
Training Training Saving Your Run Press and hold reset to save your run and reset the timer. Going for a Run Before you can record history, you must locate satellite signals or pair your Forerunner with a foot pod. 1. From the timer page, press start to start the timer ➊. History is recorded only while the timer is running. Your distance ➋ and pace or speed ➌ appear on the timer page. ➋ ➊ ➌ 2. After completing your run, press stop. 4 Displaying Pace or Speed 1. 2. 3. 4. Press and hold menu.
Training Interval Workouts You can create interval workouts based on distance or time. Your custom interval workout is saved until you create another interval workout. Creating an Interval Workout 1. Press and hold menu. 2. Select Intervals > Set. 3. Select Distance or Time. 4. Enter a distance or time interval value, and press OK. TIP: To create an open-ended interval, set the value to “Open.” 5. Select Distance or Time for the rest interval. 6.
Training Pairing Your ANT+ Sensor If your Forerunner does not show heart rate or foot pod data, you may need to pair the accessory to your Forerunner. Pairing is the connecting of ANT+™ wireless sensors, for example, connecting your foot pod with a Forerunner. After you pair the first time, your Forerunner automatically recognizes your foot pod each time it is activated. Before you can pair, you must put on the heart rate monitor or install the foot pod.
Training ANT+ Sensor Troubleshooting Problem I have a third-party ANT+ sensor. I cannot pair the foot pod. The heart rate data is inaccurate or erratic. Solution Make sure that it is compatible with the Forerunner (www.garmin.com/intosports). GPS needs to be disabled. 1. Go indoors. 2. While the Forerunner is trying to locate satellites, press page. 3. Select Yes. • Make sure that the heart rate monitor is snug against your body. • Warm up for 5–10 minutes. • Reapply moisture to the electrodes.
Training Heart Rate Monitor About Heart Rate Zones Many athletes are using 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.
Training Heart Rate Zone Calculations Zone 1 % of Maximum Heart Rate 50–60% 2 60–70% 3 70–80% 4 80–90% 5 90–100% Perceived Exertion Benefits Relaxed, easy pace; rhythmic breathing Comfortable pace; slightly deeper breathing, conversation possible Moderate pace; more difficult to hold conversation Fast pace and a bit uncomfortable; breathing forceful Sprinting pace, unsustainable for long period of time; labored breathing Beginning-level aerobic training; reduces stress Basic cardiovascular tra
Training Heart Rate Alerts Before you set a heart rate alert, you may want to customize your heart rate zones (page 8). 1. Press and hold menu. 2. Select HR Alerts. 3. Enter the high alert value. You can select a zone or enter a custom value. 4. Press OK. 5. Enter the low alert value. You can select a zone or enter a custom value. 6. Press OK. The alert sounds when your heart rate is above or below the specified range. 10 Foot Pod Your Forerunner is compatible with the foot pod.
Training Calibrating Your Foot Pod If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor. The calibration formula is actual distance (use a regulation track) / recorded distance × current calibration factor = new calibration factor. For example, 1600 m / 1580 m × 95 = 96.2. 1. Press and hold menu. 2. Select Foot Pod > Calibrate. 3. Adjust the calibration factor, and press OK.
History History The Forerunner can save approximately 180 hours of run history with typical use. When the Forerunner memory is full, your oldest data is overwritten. Upload your run history (page 13) to Garmin Connect™ or Garmin Training Center® periodically to keep track of all of your run history. Viewing a Run The run history displays the date, time of day, distance, run time, calories, and average pace or speed.
History 1. Go to www.garmin.com /intosports. 2. Select your product. 3. Click Software. 4. Follow the on-screen instructions. Transferring History to Your Computer 1. Connect the USB cable to a USB port on your computer. 2. Align all four contacts on the back of the Forerunner with the four posts on the charging clip (page 19). 3. Open Garmin Connect (www.garminconnect.com), or open Garmin Training Center. 4. Follow the instructions included with the software.
History Your Forerunner appears as a removable drive in My Computer on Windows computers and as a mounted volume on Mac computers. 2. Open the “Garmin” folder or volume. 3. Open the “Activities” folder or volume. 4. Select the files. Press the Delete key on your keyboard. Disconnecting the USB Cable 1. Complete an action: • For Windows computers, click the eject icon in your system tray. • For Mac computers, drag the volume icon to the Trash . 2. Disconnect the Forerunner from your computer.
Watch Settings About Lifetime Athletes A lifetime athlete is an individual who has trained intensely for many years (with exception of minor injuries) and has a resting heart rate of 60 beats per minute (bpm) or less. The lifetime athlete setting affects certain weight scale calculations. About Calories Calorie expenditure and heart rate analysis technology is provided and supported by Firstbeat Technologies Ltd. For more information, go to www.firstbeattechnologies.com.
Appendix Appendix Specifications notice The Forerunner is waterproof to IEC Standard 60529 IPX7. It can withstand immersion in 1 meter of water for 30 minutes. Prolonged submersion can cause damage to the unit. After submersion, be certain to wipe dry and air dry the unit before using or charging. note: The Forerunner is not intended to be used while swimming. 16 Forerunner Specifications Battery 200 mAh rechargeable, lithium-ion, coin-cell battery Battery life See page 18.
Appendix Heart Rate Monitor Specifications Water 98.4 ft. (30 m) resistance This product does not transmit heart rate data to your GPS device while swimming. Battery User-replaceable CR2032, 3 volts, (page 19). Battery life Approximately 4.5 years (1 hour per day) Operating From 23°F to 122°F temperature (from -5°C to 50°C) Note: In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature. Radio 2.
Appendix About the Battery warning This product contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for product warnings and other important information. Forerunner Battery Life Battery Life* 1 week Forerunner Use You are training for 45 minutes per day with GPS. The Forerunner is in power save mode for the remaining time. Up to 3 You are using the weeks Forerunner in power save mode the entire time.
Appendix 2. Plug the AC adapter into a standard wall outlet. 3. Align all four contacts on the back of the Forerunner with the four posts on the charging clip ➊. 4. Charge the Forerunner completely. When the Forerunner is fully charged, the animated battery on the screen is solid ( ). ➊ When you connect the Forerunner to a power source, the Forerunner turns on, and the charging screen appears.
Appendix Replacing the Heart Rate Monitor Battery 1. Use a small Phillips screwdriver to remove the four screws on the back of the module. 2. Remove the cover and battery. 3. Wait 30 seconds. 4. Insert the new battery with the positive side facing up. Note: Do not damage or lose the O-ring gasket. 5. Replace the back cover and the four screws. After you replace the heart rate monitor battery, you must pair it with the device again. 20 Replacing the Foot Pod Battery 1.
Appendix Caring for Your Device notice Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause permanent damage. Avoid chemical cleaners and solvents that can damage plastic components. Cleaning the Device 1. Use a cloth dampened with a mild detergent solution. 2. Wipe it dry. Forerunner 210 Owner’s Manual Caring for the Heart Rate Monitor You must unsnap the module before cleaning the strap. • Rinse the strap after every use.
Appendix Troubleshooting Problem The keys do not respond. How do I reset the device? My device does not locate satellite signals. Solution 1. Press and hold light until the screen goes blank. 2. Press and hold light until the screen turns on. 1. Take your device out of parking garages and away from tall buildings and trees. 2. Remain stationary for several minutes.
Appendix Updating the Software 1. Select an option: • Use WebUpdater. Go to www.garmin.com/products /webupdater. • Use Garmin Connect. Go to www.garminconnect.com. 2. Follow the on-screen instructions. Getting More Information You can find more information about this product on the Garmin Web site. • Go to www.garmin.com/intosports. • Go to www.garmin.com /learningcenter.
Index Index A alarm 14 ANT+ fitness equipment 11 foot pod 10 heart rate monitor 8 pairing 6 troubleshooting 7 weight scale 11 Auto Lap 4 B battery charging 18 foot pod 20 Forerunner 18 heart rate monitor 20 power save 18 C calories 15 care information 21 24 history 22 deleting 12–13 transferring 13 viewing 12 charging 18 cleaning the device 21 D deleting history 12–13 I icons 3 interval workouts 5 F fitness equipment 11 foot pod battery 20 calibrating 11 pairing 6 K keys 2 G Garmin Connect 12 Garmin
Index S satellite signals 22 saving your run 4 software 23 specifications 16–17 speed 4 storing the device 21 system settings 15 V viewing history 12 W water resistance 16–17 weight scale 11, 15 T time settings 15 tones 15 transferring history 13 troubleshooting ANT+ accessories 7 Forerunner 22 U units 15 updating the software 23 USB mass storage 13–14, 22 user profile 14 Forerunner 210 Owner’s Manual 25
For the latest free software updates (excluding map data) throughout the life of your Garmin products, visit the Garmin Web site at www.garmin.com. © 2010 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9LR UK Garmin Corporation No. 68, Jangshu 2nd Road, Sijhih, Taipei County, Taiwan December 2010 Part Number 190-01273-00 Rev.
