FORERUNNER 255 SERIES ® Owner’s Manual
© 2022 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 Setting Up Your Watch............................ 1 Overview.................................................. 1 GPS Status and Status Icons................. 2 Using the Watch...................................... 2 Activities and Apps...........................3 Starting an Activity.................................. 3 Tips for Recording Activities.............. 3 Stopping an Activity................................
Training.......................................... 36 Training for a Race Event..................... 36 Race Calendar and Primary Race..... 36 Activity Tracking.................................... 36 Auto Goal........................................... 37 Using the Move Alert......................... 37 Turning on the Move Alert............ 37 Sleep Tracking................................... 37 Using Automated Sleep Tracking......................................... 37 Using Do Not Disturb Mode..........
Sending a Course to Your Device............................................. 55 Viewing or Editing Course Details.... 56 Saving Your Location............................ 56 Viewing and Editing Your Saved Locations........................................... 56 Navigating to a Destination.................. 56 Navigating to Your Starting Point During an Activity.............................................. 57 Stopping Navigation............................. 57 Map..............................................
Downloading Connect IQ Features......................................... 75 Downloading Connect IQ Features Using Your Computer.................... 76 Safety and Tracking Features......... 76 Adding Emergency Contacts................ 76 Adding Contacts....................................76 Turning Incident Detection On and Off.......................................................... 77 Requesting Assistance......................... 77 Live Event Sharing.................................
Can I use my Bluetooth sensor with my watch?.................................................... 96 My headphones will not connect to the watch..................................................... 96 My music cuts out or my headphones won't stay connected............................ 96 Appendix........................................ 97 Data Fields............................................. 97 VO2 Max. Standard Ratings............... 106 FTP Ratings.........................................
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. Setting Up Your Watch To take full advantage of the Forerunner features, complete these tasks. • Pair the Forerunner watch with your phone using the Garmin Connect™ app (Pairing Your Phone, page 71). • Set up Wi‑Fi networks (Connecting to a Wi‑Fi Network, page 73).
BACK • Press to return to the previous screen. • Press to record a lap, rest, or transition during an activity. START · STOP • Press to start and stop the activity timer. • Press to choose an option or to acknowledge a message. GPS Status and Status Icons For outdoor activities, the status ring turns green when GPS is ready. A flashing icon means the watch is searching for a signal. A solid icon means the signal was found or the sensor is connected.
Activities and Apps Your watch can be used for indoor, outdoor, athletic, and fitness activities. When you start an activity, the watch displays and records sensor data. You can create custom activities or new activities based on default activities (Creating a Custom Activity, page 13). When you finish your activities, you can save and share them with the Garmin Connect community. You can also add Connect IQ™ activities and apps to your watch using the Connect IQ app (Connect IQ Features, page 75).
Evaluating an Activity Before you can evaluate an activity, you must enable the self-evaluation setting on your Forerunner watch (Enabling Self Evaluation, page 48). NOTE: This feature is not available for all activities. 1 After you complete an activity, select Save (Stopping an Activity, page 3). 2 Select a number that corresponds with your perceived effort. NOTE: You can select to skip the self evaluation. 3 Select how you felt during the activity. You can view evaluations in the Garmin Connect app.
Going for a Run The first fitness activity you record on your watch can be a run, ride, or any outdoor activity. You may need to charge the watch before starting the activity (Charging the Watch, page 89). The device records activity data only while the activity timer is running. 1 Press START, and select an activity. 2 Go outside, and wait while the watch locates satellites. 3 Press START. 4 Go for a run.
Going for a Track Run Before you go for a track run, make sure you are running on a standard-shape, 400 m 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 From the watch face, press START. 3 Select Track Run. 4 Wait while the watch locates satellites. 5 If you are running in lane 1, skip to step 11. 6 Press UP. 7 Select the activity settings. 8 Select Lane Number. 9 Select a lane number.
Triathlon Training When you participate in a triathlon, you can use the triathlon activity to quickly transition to each sport segment, to time each segment, and to save the activity. 1 Press START. 2 Select Triathlon. 3 Press START to start the activity timer. 4 Press BACK at the beginning and end of each transition. The transition feature is on by default, and the transition time is recorded separately from the activity time.
Swimming in Open Water You can record swim data including distance, pace, and stroke rate. You can add data screens to the default open water swimming activity (Customizing the Data Screens, page 81). 1 Press START. 2 Select Open Water. 3 Go outside and wait while the device locates satellites. 4 Press START to start the activity timer. 5 Start swimming. 6 Press UP or DOWN to view additional data pages (optional). 7 After you complete your activity, press STOP, and select Save.
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 watch 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. For open water swimming, swolf is calculated over 25 meters.
Indoor Activities The watch can be used for training indoors, such as running on an indoor track or using a stationary bike or indoor trainer. GPS is turned off for indoor activities. When running or walking with GPS turned off, speed and distance are calculated using the accelerometer in the watch. The accelerometer is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs or walks using GPS. TIP: Holding the handrails of the treadmill reduces accuracy.
Recording a Strength Training Activity You can record sets during a strength training activity. A set is multiple repetitions (reps) of a single move. You can create and find strength workouts using Garmin Connect and send them to your watch. 1 Press START. 2 Select Strength. The first time you record a strength training activity, you must select which wrist your watch is on. 3 Select a workout.
Recording a HIIT Activity You can use specialized timers to record a high-intensity interval training (HIIT) activity. 1 Press START. 2 Select HIIT. 3 Select an option: • Select Free to record an open, unstructured HIIT activity. • Select HIIT Timers (HIIT Timers, page 12). • Select Workouts to follow a saved workout. 4 If necessary, follow the on-screen instructions. 5 Press START to start your first round. The device displays a countdown timer and your current heart rate.
Adding or Removing a Favorite Activity The list of your favorite activities appears when you press START from the watch face, and it provides quick access to the activities you use most frequently. You can add or remove favorite activities at any time. 1 Hold UP. 2 Select Activities & Apps. Your favorite activities appear at the top of the list. 3 Select an option: • To add a favorite activity, select the activity, and select Set as Favorite.
Customizing the Watch Face Before you can activate a Connect IQ watch face, you must install a watch face from the Connect IQ store (Connect IQ Features, page 75). 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 Press UP or DOWN to preview the watch face options. 4 Select Add New to scroll through additional pre-loaded watch faces.
Glances Your watch comes preloaded with glances that provide quick information (Viewing the Glance Loop, page 16). Some glances require a Bluetooth connection to a compatible phone. Some glances are not visible by default. You can add them to the glance loop manually (Customizing the Glance Loop, page 17). ® Name Description ABC Displays combined altimeter, barometer, and compass information.
Name Description RCT camera controls Allows you to manually take a photo, record a video clip, and customize settingsxref using varia. Respiration Your current respiration rate in breaths per minute and seven-day average. You can do a breathing activity to help you relax. Sleep Displays total sleep time, a sleep score, and sleep stage information for the previous night. Steps Tracks your daily step count, step goal, and data for previous days.
Customizing the Glance Loop You can change the order of the glances in the loop, remove glances, and add new glances. 1 Hold UP. 2 Select Appearance > Glances. 3 Select an option: • Select a glance, and press UP or DOWN to change the location of the glance in the loop. • Select a glance, and select to remove the glance from the loop. • Select Add, and select a glance to add it to the loop.
Viewing the Body Battery Glance The Body Battery glance displays your current Body Battery level and a graph of your Body Battery level for the last several hours. 1 Press UP or DOWN to view the Body Battery glance. NOTE: You may need to add the glance to your glance loop (Customizing the Glance Loop, page 17). 2 Press START to view a graph of your body battery level since midnight. 3 Press DOWN to view a combined graph of your Body Battery and stress levels. Blue bars indicate periods of rest.
Viewing the Heart Rate Glance 1 From the watch face, press UP or DOWN to view the heart rate glance. NOTE: You may need to add the glance to your glance loop (Customizing the Glance Loop, page 17). 2 Press START to view your current heart rate in beats per minute (bpm) and a graph of your heart rate for the last 4 hours. 3 Press DOWN to view your average resting heart rate values for the last 7 days. Viewing the Weather Glance Weather requires a Bluetooth connection to a compatible phone.
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. Cycling performance measurements require a heart rate monitor and a power meter. These estimates are provided and supported by Firstbeat Analytics™. For more information, go to www.garmin.com/performance-data/running/.
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. The device has separate VO2 max. estimates for running and cycling.
Getting Your VO2 Max. Estimate for Cycling This feature requires a power meter and wrist-based heart rate or a compatible chest heart rate monitor. The power meter must be paired with your watch (Pairing Your Wireless Sensors, page 60). If you are using a chest heart rate monitor, you must put it on and pair it with your watch. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 65) and set your maximum heart rate (Setting Your Heart Rate Zones, page 66).
Heart Rate Variability Status Your watch analyzes your wrist heart rate readings while you are sleeping to determine your heart rate variability (HRV). Training, physical activity, sleep, nutrition, and healthy habits all impact your heart rate variability. HRV values can vary widely based on gender, age, and fitness level. A balanced HRV status may indicate positive signs of health such as good training and recovery balance, greater cardiovascular fitness, and resilience to stress.
Viewing Your Performance Condition This feature requires wrist-based heart rate or a compatible chest heart rate monitor. 1 Add Performance Condition to a data screen (Customizing the Data Screens, page 81). 2 Go for a run or ride. After 6 to 20 minutes, your performance condition appears. 3 Scroll to the data screen to view your performance condition throughout the run or ride.
Conducting an FTP Test Before you can conduct a test to determine your functional threshold power (FTP), you must pair a chest heart rate monitor and a power meter with your device (Pairing Your Wireless Sensors, page 60), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 22). NOTE: The FTP test is a challenging workout that takes about 30 minutes to complete.
Performing a Guided Test to Determine Your Lactate Threshold This feature requires a Garmin chest heart rate monitor. Before you can perform the guided test, you must put on a heart rate monitor and pair it with your device (Pairing Your Wireless Sensors, page 60). The device uses your user profile information from the initial setup and your VO2 max. estimate to estimate your lactate threshold.
Training Status These measurements are estimates that can help you track and understand your training activities. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter. These estimates are provided and supported by Firstbeat Analytics. For more information, go to www.garmin.com/performance-data/running/. NOTE: The estimates may seem inaccurate at first.
Training Status Levels Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your VO2 max., acute load, and HRV status over an extended time period. You can use your training status to help plan future training and continue improving your fitness level. No Status: The watch needs at least one activity per week, with VO2 max. results from running or cycling, to determine your training status.
Training Load Focus In order to maximize performance and fitness gains, training should be distributed across three categories: low aerobic, high aerobic, and anaerobic. Training load focus shows you how much of your training is currently in each category and provides training targets. Training load focus requires at least 7 days of training to determine if your training load is low, optimal, or high.
About Training Effect Training Effect measures the impact of an activity on your aerobic and anaerobic fitness. Training Effect accumulates during the activity. As the activity progresses, the Training Effect value increases. Training Effect is determined by your user profile information and training history, and heart rate, duration, and intensity of your activity. There are seven different Training Effect labels to describe the primary benefit of your activity.
Recovery Heart Rate If you are training with wrist-based heart rate or a compatible chest heart rate monitor, you can check your recovery heart rate value after each activity. Recovery heart rate is the difference between your exercising heart rate and your heart rate two minutes after the exercise has stopped. For example, after a typical training run, you stop the timer. Your heart rate is 140 bpm. After two minutes of no activity or cool down, your heart rate is 90 bpm.
Controls The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu, page 34). From any screen, hold LIGHT. Icon 32 Name Description Airplane Mode Select to enable or disable airplane mode to turn off all wireless communica tions. Alarm Clock Select to add or edit an alarm (Setting an Alarm, page 78). Altimeter Select to open the altimeter screen.
Icon Name Description Lock Device Select to lock the buttons to prevent inadvertent presses. Music Controls Select to control music playback on your watch or phone. Phone Select to enable or disable Bluetooth technology and your connection to your paired phone. Power Off Select to turn off the watch. Save Location Select to save your current location to navigate back to it later. Set Time With GPS Select to sync your watch with the time on your phone or using satellites.
Customizing the Controls Menu You can add, remove, and change the order of the shortcut menu options in the controls menu (Viewing the Controls Menu, page 33). 1 Hold UP. 2 Select Appearance > Controls. 3 Select a shortcut to customize. 4 Select an option: • Select Reorder to change the location of the shortcut in the controls menu. • Select Remove to remove the shortcut from the controls menu. 5 If necessary, select Add New to add an additional shortcut to the controls menu.
5 Within 60 seconds, hold your watch near the payment reader, with the watch facing the reader. The watch vibrates and displays a check mark when it is finished communicating with the reader. 6 If necessary, follow the instructions on the card reader to complete the transaction. TIP: After you successfully enter your passcode, you can make payments without a passcode for 24 hours while you continue to wear your watch.
Training Training for a Race Event Your watch can suggest daily workouts to help you train for a running event, if you have a VO2 max. estimate (About VO2 Max. Estimates, page 21). 1 On your phone or computer, go to your Garmin Connect calendar. 2 Select the day of the event, and add the race event. You can search for an event in your area or create your own event. NOTE: You can add and view cycling race events, but daily suggested workouts are not available.
Auto Goal Your watch creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the watch shows your progress toward your daily goal . If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account. Using the Move Alert Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds you to keep moving.
Using Do Not Disturb Mode You can use do not disturb mode to turn off the backlight, tone alerts, and vibration alerts. For example, you can use this mode while sleeping or watching a movie. NOTE: You can set your normal sleep hours in the user settings on your Garmin Connect account. You can enable the During Sleep option in the system settings to automatically enter do not disturb mode during your normal sleep hours (System Settings, page 87).
Workouts You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. During your activity, you can view workout-specific data screens that contain workout step information, such as the workout step distance or average step pace. You can create and find more workouts using Garmin Connect, or select a training plan that has built-in workouts and transfer them to your watch. You can schedule workouts using Garmin Connect.
Starting a Workout Your device can guide you through multiple steps in a workout. 1 Press START. 2 Select an activity. 3 Select UP > Training > Workouts. 4 Select a workout. NOTE: Only workouts that are compatible with the selected activity appear in the list. TIP: While viewing workout steps, you can press START to view an animation of the selected exercise, if available. 5 Select START > Do Workout. 6 Press START to start the activity timer.
Following a Pool Swim Workout Your watch can guide you through multiple steps in a swim workout. Creating and sending a pool swim workout is similar to Workouts, page 39 and Following a Workout From Garmin Connect, page 39. 1 Press START. 2 Select Pool Swim. 3 Hold UP. 4 Select Training. 5 Select an option: • Select Workouts to do workouts downloaded from Garmin Connect.
About the Training Calendar The training calendar on your watch is an extension of the training calendar or schedule you set up in your Garmin Connect account. 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 glance. When you select a day in the calendar, you can view or do the workout. The scheduled workout stays on your watch whether you complete it or skip it.
Customizing an Interval Workout 1 2 3 4 Press START. Select an activity. Press UP. Select Training > Intervals > Structured Repeats. A workout appears. 5 Press START, and select Edit Workout. 6 Select one or more options: • To set the interval duration and type, select Interval. • To set the rest duration and type, select Rest. • To set the number of repetitions, select Repeat. • To add an open-ended warm up to your workout, select Warm Up > On.
Downloading a PacePro Plan from Garmin Connect Before you can download a PacePro plan from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 74). 1 Select an option: • Open the Garmin Connect app, and select or . • Go to connect.garmin.com. 2 Select Training > PacePro Pacing Strategies. 3 Follow the on-screen instructions to create and save a PacePro plan. 4 Select or Send to Device.
Starting a PacePro Plan Before you can start a PacePro plan, you must download a plan from your Garmin Connect account. 1 Press START. 2 Select an outdoor running activity. 3 Hold UP. 4 Select Training > PacePro Plans. 5 Select a plan. 6 Press START. TIP: You can preview the splits, elevation plot, and the map before you accept the PacePro plan. 7 Select Use Plan to start the plan. 8 If necessary, select to enable course navigation. 9 Press START to start the activity timer.
Creating a PacePro Plan on Your Watch Before you can create a PacePro plan on your watch, you must create a course (Following a Course on Your Device, page 55). 1 From the watch face, press START. 2 Select an outdoor running activity. 3 Hold UP. 4 Select Navigation > Courses. 5 Select a course. 6 Select PacePro > Create New. 7 Select an option: • Select Goal Pace, and enter your target pace. • Select Goal Time, and enter your target time. The watch displays your custom pace band. 8 Press START.
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. During your training activity, the watch gives you real-time feedback about how close you are to achieving your training target. 1 Press START. 2 Select an activity. 3 Hold UP. 4 Select Training > Set a Target. 5 Select an option: • Select Distance Only to select a preset distance or enter a custom distance.
Using the Metronome The metronome feature plays tones at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence. NOTE: This feature is not available for all activities. 1 Press START. 2 Select an activity. 3 Hold UP. 4 Select the activity settings. 5 Select Metronome > Status > On. 6 Select an option: • Select Beats / Minute to enter a value based on the cadence you want to maintain. • Select Alert Frequency to customize the frequency of the beats.
Using History History contains previous activities you have saved on your watch. The watch has a history glance for quick access to your activity data (Glances, page 15). 1 From the watch face, hold UP. 2 Select History. 3 Select an option: • To view an activity from this week, select This Week. • To view an older activity, select Previous Weeks, and select a week. • To view your personal records by sport, select Records (Personal Records, page 49). • To view your weekly or monthly totals, select Totals .
Restoring a Personal Record You can set each personal record back to the one previously recorded. 1 From the watch face, hold UP. 2 Select History > Records. 3 Select a sport. 4 Select a record to restore. 5 Select Previous > . NOTE: This does not delete any saved activities. Clearing Personal Records 1 2 3 4 From the watch face, hold UP. Select History > Records. Select a sport.
Deleting Files NOTICE If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted. 1 2 3 4 Open the Garmin drive or volume. If necessary, open a folder or volume. Select a file. Press the Delete key on your keyboard. NOTE: If you are using an Apple computer, you must empty the Trash folder to completely remove the files. NOTE: Mac operating systems provide limited support for MTP file transfer mode.
Turning Off the Wrist-based Heart Rate Monitor The default value for the Wrist Heart Rate setting is Auto. The device automatically uses the wrist-based heart rate monitor unless you pair an ANT+ heart rate monitor to the device. NOTE: Disabling the wrist-based heart rate monitor also disables the wrist-based pulse oximeter sensor. You can perform a manual reading from the pulse oximeter widget. 1 From the heart rate widget, hold UP. 2 Select Heart Rate Options > Status > Off.
Pulse Oximeter Your watch has a wrist-based pulse oximeter to gauge the peripheral saturation of oxygen in your blood (SpO2). As your altitude increases, the level of oxygen in your blood can decrease. You can manually begin a pulse oximeter reading by viewing the pulse oximeter glance (Getting Pulse Oximeter Readings, page 54). You can also turn on all-day readings (Turning On All-Day Mode, page 54).
Getting Pulse Oximeter Readings You can manually begin a pulse oximeter reading by viewing the pulse oximeter glance. The glance displays your most recent blood oxygen saturation percentage, a graph of your hourly average readings for the last 24 hours, and a graph of your elevation for the last 24 hours. NOTE: The first time you view the pulse oximeter glance, the watch must acquire satellite signals to determine your elevation. You should go outside, and wait while the watch locates satellites.
Courses You can send a course from your Garmin Connect account to your device. After it is saved to your device, you can navigate the course on your device. You can follow a saved course simply because it is a good route. For example, you can save and follow a bike friendly commute to work. You can also follow a saved course, trying to match or exceed previously set performance goals.
Viewing or Editing Course Details You can view or edit course details before you navigate a course. 1 Press START. 2 Select an activity. 3 Hold UP. 4 Select Navigation > Courses. 5 Press START to select a course. 6 Select an option: • To begin navigation, select Do Course. • To create a custom pace band, select PacePro. • To view the course on the map and pan or zoom the map, select Map. • To begin the course in reverse, select Do Course in Reverse.
Navigating to Your Starting Point During an Activity You can navigate back to the starting point of your current activity in a straight line or along the path you traveled. This feature is available only for activities that use GPS. 1 During an activity, press STOP. 2 Select Back to Start, and select an option: • To navigate back to the starting point of your activity along the path you traveled, select TracBack.
Panning and Zooming the Map 1 2 3 4 While navigating, press UP or DOWN to view the map. Hold UP. Select Pan/Zoom. Select an option: • To toggle between panning up and down, panning left and right, or zooming, press START. • To pan or zoom the map, press UP and DOWN. • To quit, press BACK. Map Settings You can customize how the map appears in the map app and data screens.
Wireless Sensors Your watch can be paired and used with wireless ANT+ or Bluetooth sensors (Pairing Your Wireless Sensors, page 60). After the devices are paired, you can customize the optional data fields (Customizing the Data Screens, page 81). If your watch was packaged with a sensor, they are already paired. For information about specific Garmin sensor compatibility, purchasing, or to view the owner's manual, go to buy.garmin.com for that sensor.
Pairing Your Wireless Sensors The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, you must pair the watch and sensor. If the sensor has both ANT+ and Bluetooth technology, Garmin recommends that you pair using ANT+ technology. After they are paired, the watch connects to the sensor automatically when you start an activity and the sensor is active and within range. 1 If you are pairing a heart rate monitor, put on the heart rate monitor.
Training with Running Dynamics Before you can view running dynamics, you must put on a running dynamics accessory, such as the HRM-Pro, and pair it with your watch (Pairing Your Wireless Sensors, page 60). 1 2 3 4 Press START, and select a running activity. Press START to start the activity timer. Go for a run. 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 Garmin has researched many runners of all different levels. The data values in the red or orange zones are typical for less experienced or slower runners. The data values in the green, blue, or purple zones are typical for more experienced or faster runners. More experienced runners tend to exhibit shorter ground contact times, lower vertical oscillation, lower vertical ratio, and higher cadence than less experienced runners.
Vertical Oscillation and Vertical Ratio Data The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether it is positioned at the chest (HRM-Pro, HRM-Run™, or HRM-Tri accessories) or at the waist (Running Dynamics Pod accessory). Color Zone Percentile in Zone Purple >95 Vertical Oscillation Vertical Oscillation Vertical Ratio at Vertical Ratio at Range at Chest Range at Waist Chest Waist <6.4 cm <6.8 cm <6.1% <6.5% Blue 70–95 6.4–8.1 cm 6.
Training with Power Meters • Go to buy.garmin.com for a list of ANT+ sensors that are compatible with your Forerunner device (such as Rally and Vector). • For more information, see the owner's manual for your power meter. • Adjust your power zones to match your goals and abilities (Setting Your Power Zones, page 67). • Use range alerts to be notified when you reach a specified power zone (Setting an Alert, page 83). • Customize the power data fields (Customizing the Data Screens, page 81).
Controlling a VIRB Action Camera During an Activity Before you can use the VIRB remote function, you must enable the remote setting on your VIRB camera. See the VIRB Series Owner's Manual for more information. 1 Turn on your VIRB camera. 2 Pair your VIRB camera with your Forerunner watch (Pairing Your Wireless Sensors, page 60). When the camera is paired, a VIRB data screen is automatically added to activities. 3 During an activity, press UP or DOWN to view the VIRB data screen.
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. • Training in certain heart rate zones can help you improve cardiovascular capacity and strength. If you know your maximum heart rate, you can use the table (Heart Rate Zone Calculations, page 67) to determine the best heart rate zone for your fitness objectives.
Heart Rate Zone Calculations Zone % of Maximum Heart Rate Perceived Exertion Benefits 1 50–60% Relaxed, easy pace, rhythmic breathing Beginning-level aerobic training, reduces stress 2 60–70% Comfortable pace, slightly deeper breathing, conversation possible Basic cardiovascular training, good recovery pace 3 70–80% Moderate pace, more difficult to hold conversation Improved aerobic capacity, optimal cardiovascular training 4 80–90% Fast pace and a bit uncomfortable, breathing forceful Im
Music NOTE: There are three different music playback options for your Forerunner music watch. • Third-party provider music • Personal audio content • Music stored on your phone On a Forerunner music watch, you can download audio content to your watch from your computer or from a third-party provider, so you can listen when your phone is not nearby. To listen to audio content stored on your watch, you can connect Bluetooth headphones.
Disconnecting from a Third-Party Provider 1 2 3 4 From the Garmin Connect app, select or . Select Garmin Devices, and select your watch. Select Music. Select an installed third-party provider, and follow the on-screen instructions to disconnect the third-party provider from your watch. Connecting Bluetooth Headphones To listen to music loaded onto your Forerunner music watch, you must connect Bluetooth headphones. 1 Bring the headphones within 2 m (6.6 ft.) of your watch.
Music Playback Controls NOTE: Some music playback controls are available on a Forerunner music device only. Select to open the music playback controls. 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. Select twice to skip to the previous audio file in the playlist. Hold to rewind through the current audio file.
Connectivity Connectivity features are available for your watch when you pair with your compatible phone (Pairing Your Phone, page 71). Additional features are available when you connect your watch to a Wi‑Fi network (Connecting to a Wi‑Fi Network, page 73). Phone Connectivity Features Phone connectivity features are available for your Forerunner watch when you pair it using the Garmin Connect app (Pairing Your Phone, page 71).
Receiving an Incoming Phone Call When you receive a phone call on your connected phone, the Forerunner watch displays the name or phone number of the caller. • To accept the call, select START. NOTE: To talk to the caller, you must use your connected phone. • To decline the call, select DOWN. • To decline the call and immediately send a text message reply, select , and select a message from the list.
Playing Audio Prompts During an Activity You can enable your Forerunner music watch to play motivational status announcements during a run or other activity. Audio prompts play on your connected Bluetooth headphones, if available. Otherwise, audio prompts play on your phone paired through the Garmin Connect app. During an audio prompt, the watch or phone mutes the primary audio to play the announcement. NOTE: This feature is not available for all activities. 1 Hold UP. 2 Select Audio Prompts.
Garmin Connect You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims, hikes, triathlons, and more. To sign up for a free account, you can download the app from the app store on your phone, or go to connect.garmin.com.
Updating the Software Using the Garmin Connect App Before you can update your watch software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the watch with a compatible phone (Pairing Your Phone, page 71). Sync your watch with the Garmin Connect app (Manually Syncing Data with Garmin Connect, page 75). When new software is available, the Garmin Connect app automatically sends the update to your watch.
Downloading Connect IQ Features Using Your Computer 1 2 3 4 Connect the watch to your computer using a USB cable. Go to apps.garmin.com, and sign in. Select a Connect IQ feature, and download it. Follow the on-screen instructions. Safety and Tracking Features CAUTION The safety and tracking features 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.
Turning Incident Detection On and Off NOTE: Your paired phone must be equipped with a data plan and be in an area of network coverage where data is available. Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin Connect app (Adding Emergency Contacts, page 76). Your emergency contacts must be able to receive emails or text messages (standard text messaging rates may apply). 1 From the watch face, hold UP. 2 Select Safety & Tracking > Incident Detection.
Clocks 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 Follow the on-screen instructions to set the time. 4 Select the alarm for more options: • Select Status to turn the alarm on or off. • Select Time to edit the time. • Select Repeat, and select when the alarm should repeat. • Select Sound and Vibe, and select a type of notification.
Using the Stopwatch 1 From any screen, hold LIGHT. 2 Select Stopwatch. NOTE: You may need to add this item to the controls menu (Customizing the Controls Menu, page 34). 3 Press START to start the timer. 4 Press to restart the lap timer . The total stopwatch time continues running. 5 Press START to stop both timers. 6 Select an option: • To reset both timers, press DOWN. • To save the stopwatch time as an activity, press UP, and select Save Activity.
Syncing the Time with GPS Each time you turn on the watch and acquire satellites, the watch 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 Hold UP. 2 Select System > Time > Sync With GPS. 3 Wait while the device locates satellites (Acquiring Satellite Signals, page 93). Setting the Time Manually 1 From the watch face, hold UP. 2 Select System > Time > Set Time > Manual.
Metronome: Plays tones or vibrates at a steady rhythm to help you improve your performance by training at a faster, slower, or more consistent cadence. You can set the beats per minute (bpm) of the cadence you want to maintain, beat frequency, and sound settings. Pool Size: Sets the pool length for pool swimming. Power Averaging: Controls whether the watch includes zero values for power data that occur when you are not pedaling.
Adding a Map to an Activity You can add the map to the data screens loop for an activity. 1 Hold UP. 2 Select Activities & Apps. 3 Select the activity to customize. 4 Select the activity settings. 5 Select Data Screens > Add New > Map. Activity Alerts You can set alerts for each activity, which can help you to train toward specific goals, to increase your awareness of your environment, and to navigate to your destination. Some alerts are available only for specific activities.
Setting an Alert 1 Hold UP. 2 Select Activities & Apps. 3 Select an activity. NOTE: This feature is not available for all activities. 4 Select the activity settings. 5 Select Alerts. 6 Select an option: • Select Add New to add a new alert for the activity. • Select the alert name to edit an existing alert. 7 If necessary, select the type of alert. 8 Select a zone, enter the minimum and maximum values, or enter a custom value for the alert. 9 If necessary, turn on the alert.
GPS Settings You can change the GPS settings to customize the satellite systems used for each activity. For more information about satellite systems, go to www.garmin.com/aboutGPS. TIP: The GPS settings can impact battery life (Battery Life Information, page 92). Hold UP, select Activities & Apps, select an activity, select the activity settings, and select GPS. NOTE: These settings are not available for all activities. Off: Disables satellite systems for the activity.
Altimeter Settings Hold UP, and select Sensors & Accessories > Altimeter. Calibrate: Allows you to manually calibrate the altimeter sensor. Auto Cal.: Allows the altimeter to self-calibrate each time you use satellite systems. Sensor Mode: Sets the mode for the sensor. The Auto option uses both the altimeter and barometer according to your movement.
Navigation Settings You can customize the map features and appearance when navigating to a destination. Customizing Navigation Data Screens 1 Hold UP. 2 Select Navigation > Data Screens. 3 Select an option: • Select Map > Status to turn on or off the map. • Select Map > Data Field to turn on or off a data field that shows routing information on the map. • Select Up Ahead to turn on or off information about upcoming course points. • Select Compass to turn on or off the compass.
System Settings Hold UP, and select System. Language: Sets the language displayed on the watch. Time: Adjusts the time settings (Time Settings, page 87). Backlight: Adjusts the screen settings (Changing the Screen Settings, page 88). Sound and Vibe: Sets the watch sounds, such as button tones, alerts, and vibrations. Do Not Disturb: Allows you to enable the Do Not Disturb mode. You can edit your preferences for the screen, alerts, and wrist gestures.
Changing the Screen Settings 1 Hold UP. 2 Select System > Backlight. 3 Select an option: • Select During Activity. • Select General Use. 4 Select an option: • Select Brightness to set the brightness level of the screen. • Select Keys to turn on the screen for button presses. • Select Alerts to turn on the screen for alerts. • Select Gesture to turn on the screen by raising and turning your arm to look at your wrist. • Select Timeout to set the length of time before the screen turns off.
Charging the Watch 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. NOTICE To prevent corrosion, thoroughly clean and dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions (Device Care, page 90). 1 Plug the small end of the USB cable into the charging port on your watch.
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. If you notice any skin irritation, remove the watch and give your skin time to heal. To help prevent skin irritation, ensure the watch is clean and dry, and do not overtighten the watch on your wrist. For more information, go to garmin.com/fitandcare. • Wear the watch above your wrist bone. NOTE: The watch should be snug but comfortable.
Changing the Bands The watch is compatible with standard quick-release bands. Forerunner 255S series has 18 mm wide bands, and Forerunner 255 series has 22 mm wide bands. 1 Slide the quick-release pin on the spring bar to remove the band. 2 Insert one side of the spring bar for the new band into the watch. 3 Slide the quick-release pin, and align the spring bar with the opposite side of the watch. 4 Repeat steps 1 through 3 to change the other band.
Battery Life Information The actual battery life depends on the features enabled on your watch, such as activity tracking, wrist-based heart rate, phone notifications, GPS, and connected sensors. Mode Forerunner 255S series Battery Life Forerunner 255 series Battery Life Activity mode with GPS Only mode and wristbased heart rate Up to 26 hr. Up to 30 hr. Activity mode with All Systems mode and wristbased heart rate Up to 20 hr. Up to 25 hr. Activity mode with All Systems mode, wrist-based Up to 5.
My step count does not seem accurate If your step count does not seem accurate, you can try these tips. • Wear the watch on your non-dominant wrist. • Carry the watch in your pocket when pushing a stroller or lawn mower. • Carry the watch in your pocket when actively using your hands or arms only. NOTE: The watch may interpret some repetitive motions, such as washing dishes, folding laundry, or clapping your hands, as steps.
Restarting the Watch If the watch stops responding, you may need to restart it. NOTE: Restarting the watch may erase your data or settings. 1 Hold LIGHT for 15 seconds. The watch turns off. 2 Hold LIGHT for one second to turn on the watch. Resetting All Default Settings Before you reset all default settings, you should sync the watch with the Garmin Connect app to upload your activity data. You can reset all of the watch settings to the factory default values. 1 From the watch face, hold UP.
My Device is in the Wrong Language 1 2 3 4 Hold UP. Scroll down to the last item in the list, and select it. Select the first item in the list. Use UP and DOWN to select your language. Is my phone compatible with my watch? The Forerunner watch is compatible with phones using Bluetooth technology. Go to www.garmin.com/ble for Bluetooth compatibility information. My phone will not connect to the watch If your phone will not connect to the watch, you can try these tips.
Can I use my Bluetooth sensor with my watch? The watch is compatible with some Bluetooth sensors. The first time you connect a sensor to your Garmin watch, you must pair the watch and sensor. After they are paired, the watch connects to the sensor automatically when you start an activity and the sensor is active and within range. 1 Hold UP. 2 Select Sensors & Accessories > Add New. 3 Select an option: • Select Search All. • Select your sensor type.
Appendix Data Fields NOTE: Not all data fields are available for all activity types. Some data fields require ANT+ or Bluetooth accessories to display data. Some data fields appear in more than one category on the watch. TIP: You can also customize the data fields from the watch settings in the Garmin Connect app. Cadence Fields Name Description Average Cadence Cycling. The average cadence for the current activity. Average Cadence Running. The average cadence for the current activity. Cadence Cycling.
Elevation Fields Name Description Average Ascent The average vertical distance of ascent since the last reset. Average Descent The average vertical distance of descent since the last reset. Elevation The altitude of your current location above or below sea level. Glide Ratio The ratio of horizontal distance traveled to the change in vertical distance. GPS Elevation The altitude of your current location using GPS. Grade The calculation of rise (elevation) over run (distance).
Graphical Name Description Cadence Gauge Running. A color gauge showing your current cadence range. Compass Gauge The direction you are moving based on the compass. GCT Balance Gauge A color gauge showing the left/right balance of ground contact time while running. Ground Contact Time Gauge A color gauge showing the amount of time in each step that you spend on the ground while running, measured in milliseconds. Heart Rate Gauge A color gauge showing your current heart rate zone.
Name Description Interval Maximum %Max. The maximum percentage of maximum heart rate for the current swim interval. Interval Maximum Heart Rate The maximum heart rate for the current swim interval. Lap % Heart Rate Reserve The average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the current lap. 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.
Other Fields Name Description Active Calories The calories burned during the activity. Ambient Pressure The uncalibrated environmental pressure. Barometric Pressure The current calibrated environmental pressure. Battery Level The remaining battery power. GPS The strength of the GPS satellite signal. Laps The number of laps completed for the current activity. Load The training load for the current activity.
Pace Fields Name Description 500m Pace The current rowing pace per 500 meters. Average 500m Pace The average rowing pace per 500 meters for the current activity. Average Pace The average pace for the current activity. Interval Pace The average pace for the current interval. Lap 500m Pace The average rowing pace per 500 meters for the current lap. Lap Pace The average pace for the current lap. Last Lap 500m Pace The average rowing pace per 500 meters for the last lap.
Rest Fields Name Description Repeat On The timer for the last interval plus the current rest (pool swimming). Rest Timer The timer for the current rest (pool swimming). Run Dynamics Name Description Average GCT Balance The average ground contact time balance for the current session. Average Ground Contact Time The average amount of ground contact time for the current activity. Average Stride Length The average stride length for the current session.
Speed Fields Name Description Average Moving Speed The average speed when moving for the current activity. Average Overall Speed The average speed for the current activity, including both moving and stopped speeds. Average Speed The average speed for the current activity. Average Nautical Speed The average speed in knots for the current activity. Lap Speed The average speed for the current lap. Last Lap Speed The average speed for the last completed lap.
Name Description Last Lap Distance Per Stroke Paddle sports. The average distance traveled per stroke during the last completed lap. Last Lap Stroke Rate Swimming. The average number of strokes per minute (spm) during the last completed lap. Last Lap Stroke Rate Paddle sports. The average number of strokes per minute (spm) during the last completed lap. Last Lap Strokes Swimming. The total number of strokes for the last completed lap. Last Lap Strokes Paddle sports.
Timer Fields Name Description Average Lap Time The average lap time for the current activity. Elapsed Time The total time recorded. For example, if you start the activity timer and run for 10 minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes, your elapsed time is 35 minutes. Interval Time The stopwatch time for the current interval. Lap Time The stopwatch time for the current lap. Last Lap Time The stopwatch time for the last completed lap.
FTP Ratings These tables include classifications for functional threshold power (FTP) estimates by gender. Males Watts per Kilogram (W/kg) Superior 5.05 and greater Excellent From 3.93 to 5.04 Good From 2.79 to 3.92 Fair From 2.23 to 2.78 Untrained Less than 2.23 Females Watts per Kilogram (W/kg) Superior 4.30 and greater Excellent From 3.33 to 4.29 Good From 2.36 to 3.32 Fair From 1.90 to 2.35 Untrained Less than 1.
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.
Index A accessories 58, 92 activities 3, 4, 6, 12, 13 custom 7, 13, 55 favorites 13 saving 3 starting 3 activity tracking 36–38 alarms 78, 82 alerts 38, 82, 83, 86, 87 ANT+ sensors 58, 64 applications 71, 73 auto climb 83 B bands 91 battery charging 89 maximizing 72, 94 bike sensors 63 Bluetooth sensors 58, 60 Bluetooth technology 2, 71, 72, 95 Body Battery 17, 18 C cadence 48, 60, 62 alerts 83 sensors 63 calendar 42 calibrating, compass 84 calorie, alerts 83 charging 89 cleaning the device 90 cleaning
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