owner’s manual FORERUNNER® 405 GPS-ENABLED SPORTS WATCH WITH WIRELESS SYNC
© 2008 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Tel. (913) 397.8200 or (800) 800.1020 Fax (913) 397.8282 Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9RB UK Tel. +44 (0) 870.8501241 (outside the UK) 0808 2380000 (within the UK) Fax +44 (0) 870.8501251 Garmin Corporation No. 68, Jangshu 2nd Road, Shijr, Taipei County, Taiwan Tel. 886/2.2642.9199 Fax 886/2.2642.9099 All rights reserved.
Introduction Thank you for purchasing the Garmin® Forerunner® 405 GPSenabled sports watch. Introduction Contact Garmin In the USA, contact Garmin Product Support by phone: (913) 397.8200 or (800) 800.1020, Monday–Friday; or go to www.garmin.com/support. 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.
Introduction Table of Contents Introduction........................... i Product Registration.................... i Contact Garmin............................ i Free Garmin Software ................ i Caring for the Forerunner.......... iv Getting Started..................... 1 Using the Touch Bezel................1 Touch Bezel Areas and Buttons..................................2 Bezel Tips...................................3 Locking the Bezel.......................3 Power Save Mode.....................
Introduction History................................ 22 Deleting History........................22 Viewing Activities......................23 Viewing Totals...........................23 Viewing Goals...........................23 Settings.............................. 24 Data Fields................................24 User Profile...............................27 Alarms.......................................27 Time..........................................27 System......................................
Introduction Caring for the Forerunner Clean the Forerunner and the heart rate monitor using a cloth dampened with a mild detergent solution. Wipe dry. Avoid chemical cleaners and solvents that may damage plastic components. Do not store the Forerunner where prolonged exposure to temperature extremes may occur (such as in the trunk of a car), as permanent damage may result.
Getting Started Getting Started Warning: This product contains a non-replaceable lithium-ion battery. See the Important Safety and Product Information guide in the product box for important battery safety information. 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.
Getting Started Touch Bezel Areas and Buttons ➊ e at /d ➎ re se t ➍ p la training mode. ➎ start/stop/enter: tim e ➋ ➍ training: touch and hold to enter ➏ / ➌ ➊ time/date: touch and hold to enter time/date mode. ➋ GPS: touch and hold to enter GPS mode. ➌ menu: touch and hold to open • Press to start/stop the timer in training mode. • Press to make a selection. • Press to exit power save mode. ➏ lap/reset/quit: • Press to create a new lap in training mode.
Getting Started Bezel Tips • Touch the bezel firmly. • Touch the bezel on the outer ring, where the words appear, not the inner ring near the watch face. • Make each bezel selection a separate action. • Do not rest your finger or thumb on the bezel while using it. • Do not wear thick gloves while using the bezel. • If the bezel is wet, wipe the bezel dry before using it. Power Save Mode After a period of inactivity, the Forerunner switches to power save mode.
Getting Started Step 2: Charge the Battery Your Forerunner ships with the power off to conserve the battery. Charge the Forerunner for at least 3 hours before using it. The length of time a fully charged battery will last depends upon usage. For more battery information, see page 38. note: To prevent corrosion, thoroughly dry the charging contacts and surrounding area before charging. TIP: The Forerunner will not charge when outside the temperature range of 32°F–122°F (0°C–50°C). 1.
Getting Started tim e/ / re se t te da p la Charging clip Step 3: Configure Your Forerunner The first time you use your Forerunner, follow the on-screen instructions to learn how to use the bezel and configure the Forerunner. If you are using an ANT+Sport heart rate monitor, select Yes during the configuration to allow the heart rate monitor to pair (connect) with your Forerunner. See Step 5 for more information.
Getting Started tim e re se t e at /d p la / Antenna location 2. Touch and hold training to enter training mode. 3. Stand still and do not begin moving until the locating satellites page disappears. When you are receiving satellite signals, the GPS icon appears in the training mode pages. Step 5: Pair the Heart Rate Monitor (Optional) While you are trying to pair your heart rate monitor with your Forerunner for the first time, move 10 m away from other heart rate monitors.
Getting Started Tab Heart Rate Monitor Strap Slot Heart Rate Monitor (Front) Sensors Heart Rate Monitor (Back) 3. Wrap the strap around your chest 6. If heart rate data does not appear and attach it to the other side of or if you have erratic heart rate the heart rate monitor. data, follow the tips on page 32. If the problem persists, you may note: The Garmin logo have to pair the sensors again. should be right-side up. See page 31. 4. Press quit or enter to exit power save mode. 5.
Getting Started For instructions on using accessories, see pages 31–36. Training Center, a computer-based training tool. Step 6: Go for a Run! 1. Go to www.garmin.com /forerunner405. Tip: Set your user profile so the Forerunner can calculate calories correctly. Touch and hold menu > select Settings > User Profile. 1. Touch and hold training. 2. Press start to start the timer. 3. After completing your run, press stop. 4. Press and hold reset to save your run data and reset the timer.
Getting Started Step 9: Transfer Data to Your Computer 2. Bring your Forerunner within range (3 m) of your computer. 3. When the ANT Agent finds your Forerunner, ANT Agent displays a unique number and asks you if you want to pair. Select yes. 4. Your Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner to complete pairing process. Forerunner 405 Owner’s Manual Bring your Forerunner within range (3 m) of your computer.
Time/Date Mode Time/Date Mode Touch and hold time/date to enter time/date mode. • Goal/progress indicator (if any) • Today’s scheduled workouts transferred from Garmin Connect or Garmin Training Center (if any) Tip: While on the time2, alarm, or workout pages, press the enter button to setup time2, set the alarm, or do the scheduled workout. Tap the bezel to scroll through the available pages: • Time • Time2. Time for the second time zone, if turned on.
Training Mode The Forerunner offers several training features and optional settings. About the Training Page Touch and hold training to enter training mode. Tap the bezel to scroll through the available pages. Training Mode Auto Pause ® 1. Touch and hold menu > select Training > Options > Auto Pause. 2. Select one of the following options: • Off • Custom Pace—pauses timer automatically when your speed drops below a specified value. • When Stopped—pauses timer automatically when you stop moving. 3.
Training Mode Auto Lap® You can use Auto Lap to automatically mark the lap at a specific position or after you have traveled a specific distance. This setting is helpful for comparing your performance over different parts of a run (every 2 miles or major hill, for example). To set Auto Lap: 1. Touch and hold menu > select Training > Options > Auto Lap. 2.
Training Mode To use auto scroll: 1. Touch and hold menu > select Training > Options > Auto Scroll. 2. Select a display speed: Slow, Medium, or Fast. 3. Press quit to exit. Sport Mode Speed Units Touch and hold menu > select Training > Options > Speed Units. Select Pace or Speed for the speed units. Note: Changing speed units does not change your custom data fields (page 24). Touch and hold menu > select Training > Options > Sport Mode to select a sport mode.
Training Mode the timer, those changes are saved. If you make changes to the Virtual Partner during the run, when the timer is started, the changes will not be saved when the timer is reset. If you make changes to the Virtual Partner during a run, the Virtual Partner uses the new pace from your location. To change the Virtual Partner (VP) pace: 1. Touch and hold training to enter Training Mode. 2. Tap the bezel to view the Virtual Partner page. Virtual Partner You 14 3.
Advanced workouts must be created in Garmin Connect or Garmin Training Center. note: While performing a workout, tap the bezel to view more data pages. When you complete all steps in your workout, the “Workout Finished” message appears. To end a workout early: 1. Press stop. 2. Press and hold reset. Simple Workouts Simple workouts can be based on the following custom goals: • Time • Distance • Calories Training Mode To set up a simple workout: 1. Touch and hold menu > select Training > Workouts > Simple.
Training To create a heart rate workout: 1. Touch and hold menu > select Training > Workouts > Heart Rate. 2. Select the Zone you want to use. The minimum and maximum heart rate values are automatically set based on your heart rate zones. For more information about heart rate zones, see page 33 and page 43. OR Select Custom to set your own minimum and maximum heart rate values. note: The minimum value is 35 bpm. The maximum value is 250 bpm.
Training 7. Select Warmup Yes and Cooldown Yes (optional). 8. Select Do Workout. 9. Press start. If you are doing a warm up or cool down, press lap at the end of your warm-up lap to start your first interval. At the end of your last interval, the Forerunner automatically starts a cool-down lap. When you are finished cooling down, press lap to end your workout. As you approach the end of each interval, an alarm counts down the time until a new interval begins.
Training 3. Select Do Workout. 4. Press start. After you begin an advanced workout, the Forerunner displays each step of the workout, including the name of the step, the goal (if any), and current workout data. As you approach the end of each step, an alarm counts down the time until a new step begins. To end an advanced workout step early: Press the lap/reset button. To delete an advanced workout: 1. Touch and hold menu > select Training > Workouts > Advanced. 2. Select the workout. 3.
Training 2. Select a course from the list. 3. Select Do Course. 4. Press start. History is recorded even if you are not on the course. When you are following a course in training mode, tap the bezel to view the navigation page. To end a course manually, press stop > press and hold reset. Beginning a Course You can include a warm up before you begin your course. Press start to begin the course, and then warm up. Stay away from your course path as you warm up.
GPS Mode GPS Mode Touch and hold GPS to view the GPS menu. Satellites—view information about the GPS signals the Forerunner is currently receiving. The black bars represent the strength of each satellite signal. The number of the satellite appears below each bar. The GPS accuracy appears at the bottom of the page. Note: When GPS is off, speed and distance data are not available, unless you are using the foot pod. Save Location—save your current location. Press enter to edit the location.
GPS Mode Back To Start—navigates you back to your starting point. Note: You must start the timer to use Back To Start. To stop navigating to the location, press quit > select Stop Go To. To edit a location: 1. Touch and hold GPS > select Go To Location. 2. Select the location you would like to edit. 3. Select Edit. 4. Select an option to edit. To delete a location, touch and hold GPS > select Go To Location. Select the location you would like to delete. Select Delete > Yes.
History History Your Forerunner automatically saves history when you start the timer. The Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data (when recording approximately 1 trackpoint every 4 seconds). Tracklog data includes your GPS position (if available) and accessory data such as heart rate data. When the Forerunner memory is full, your oldest tracklog data is overwritten.
History Viewing Activities You can view the following data on your Forerunner: time, distance, average pace/speed, calories, average heart rate data, and average cadence. 1. Touch and hold menu > select History > Activities. 2. Use the bezel to scroll through the activities. Tap the bezel to view lap information. 3. Press quit to exit. Deleting Individual Runs and Laps 1. Touch and hold menu > select History > Activities. 2. Use the bezel to scroll through the activities.
Settings Settings Touch and hold menu > select Settings. TIP: When finished selecting options or entering values on your Forerunner, press enter to save the setting. Data Fields You can show/hide the following pages and customize up to three data fields on each of the pages: • • • • 24 Training 1 (always shown) Training 2 Training 3 Heart Rate (only appears when the Forerunner is receiving heart rate data) To set data fields: 1. Touch and hold menu > select Settings > Data Fields. 2.
Settings Data Field Description Data Field Description Calories Number of calories burned. Grade Calculation of rise over run. For example, if for every 10 ft. you climb (elevation) you travel 200 ft. (distance), your grade is 5%. HR ** Heart rate in bpm. HR Graph ** Line graph showing your current heart rate zone (1-5). HR Zone ** Current range of heart rate (1–5). The default zones are based on your user profile, maximum heart rate, and resting heart rate.
Settings Data Field Description Data Field Description HR–Avg %Max ** Average percentage of maximum heart rate for the run. Speed– Avg * Average speed for the run. HR–Lap ** Average heart rate for the lap. Speed– Lap * Average speed in the current lap. HR–Lap %Max ** Average percentage of maximum heart rate for the lap. Speed– Last Lap * Average speed during the last full lap. Sunrise Heading Current direction you are traveling. Time of sunrise based on your GPS position.
Settings Data Field Description Time–Last Amount of time to Lap complete the last full lap. User Profile Touch and hold menu > select Settings > User Profile. The Forerunner uses information that you enter about yourself to calculate calorie consumption. Set your user profile before you begin using the Forerunner. Alarms Touch and hold menu > select Settings > Alarms. Set Alarm—turn alarm on or off. When the alarm is on, tap the bezel in time/date mode to view the alarm time.
Settings Touch and hold menu > select Settings > Time. Time Format—select 12 Hour or 24 Hour. Time Zone—select your time zone or a nearby city. DST (Daylight Saving Time)—select Yes, No, or Auto. The Auto setting automatically adjusts the time for daylight saving based on your time zone. Time2—turn Time2 on or off. When Time2 is on, you can set Time2 Format, Time2 Zone, and Time2 DST. Tap the bezel in time/date mode to view Time2. System Touch and hold menu > select Settings > System.
Settings Backlight Touch and hold menu > select Settings > System > Backlight. Mode—select how the backlight turns on. Select Manual to press two fingers on the bezel to turn on the backlight for the timeout period. Select Keys and Alerts to turn on the backlight once with the two finger press, and then any time a key is pressed or when an alert message appears. Select Off to always have the backlight off. Timeout—select the amount of time the backlight stays on.
Settings 6. When the ANT Agent finds your Forerunner, ANT Agent displays a unique number and asks you if you want to pair. Select yes. ANT+Sport > Computer > Force Send > Yes. All data will be sent again. 7. Your Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner to complete pairing process. You can transfer advanced workouts, courses, and locations to and from another Forerunner 405.
Using Accessories The following ANT+Sport accessories are compatible with the Forerunner 405: • Heart rate monitor • Foot pod • GSC™ 10 speed and cadence bike sensor • USB ANT Stick (see page 8 and page 29) To purchase accessories, go to http://buy.garmin.com or contact your Garmin dealer. Pairing Accessories If you purchased an accessory with ANT+Sport wireless technology, you need to pair it with your Forerunner.
Using Accessories 3. Select your accessory. 4. Select Enabled > Yes. 5. Scroll to view Status. If the Forerunner cannot pair with the accessory, select Rescan. Tip: The accessory needs to send data to complete the pairing process. You need to wear the heart rate monitor, take a step wearing the foot pod, or pedal your bike with the GSC 10. Status Icons When in training mode, the icon for the accessory blinks as the Forerunner scans for the new accessory. The icon is solid when the accessory is paired.
Using Accessories Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals. • Move away from sources of strong electromagnetic fields and some 2.4 GHz wireless sensors, which can interfere with your heart rate monitor. Sources of interference may include very high voltage power lines, electric motors, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points.
Using Accessories How Do Heart Rate Zones Affect Your 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. • Knowing your heart rate zones can prevent you from overtraining and decrease your risk of injury.
4. Use a coin to twist the cover clockwise so the arrow on the cover points to CLOSE. Foot Pod Your Forerunner is compatible with the foot pod. You can use the foot pod to send data for your Forerunner when training indoors or when your GPS signal is weak or you lose satellite signals. The foot pod is on standby and ready to send data (like the heart rate monitor). You must pair the foot pod with your Forerunner. See page 31.
Using Accessories 2. Press start to begin recording. 3. Run or walk approximately 1000 m. The Forerunner informs you that you have traveled far enough. Manual Calibration GSC 10 Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor. You must pair the GSC 10 with your Forerunner. See page 31. If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor.
Appendix Resetting the Forerunner If your Forerunner is locked up, reset your Forerunner. Press and hold enter and quit simultaneously until the screen goes blank (about 7 seconds). This does not erase any of your data or settings. Clearing User Data To clear/erase all user data, press and hold enter and quit simultaneously until the screen goes blank (about 7 seconds) to reset the Forerunner. Continue holding the quit button, but release the enter button. Follow the on-screen directions.
Appendix Battery Information Actual battery life depends on use of the following items: GPS, backlight, ANT+Sport computer connection, and time spent in power save mode. On a fully charged battery, the Forerunner should last one week if you train for 30 minutes a day with GPS and the Forerunner is in power save mode for the remaining time. Specifications Forerunner Watch size: 1.88 in. wide × 2.78 in. long × 0.646 in. thick (47.75 mm × 70.5 mm × 16.4 mm) Weight: 2.1 oz. (60 g) Display: 1.06 in.
Appendix Battery type: 300 mAh rechargeable lithium-ion battery Battery life: up to 8 hours in GPS mode; up to 2 weeks in power save mode. Operating temperature range: 5°F–122°F (-15°C–50°C) Charging temperature range: 32°F–122°F (0°C–50°C) Radio frequency/protocol: 2.4 GHz/Dynastream ANT+Sport wireless communications protocol GPS Antenna: internal patch GPS Receiver: high-sensitivity integrated USB ANT Stick Physical size: 2.32 in. × 0.71 in. × 0.28 in. (59 mm × 18 mm × 7 mm) Weight: 0.01 lbs.
Appendix Battery: user-replaceable CR2032 (3 volts) Battery life: approximately 3 years (1 hour per day) Operating temperature: 14°F– 122°F (-10°C–50°C) Note: In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature. Radio frequency/protocol: 2.4 GHz/Dynastream ANT+Sport wireless communications protocol Accuracy may be degraded by poor sensor contact, electrical interference, and receiver distance from transmitter.
Appendix international copyright treaties. You further acknowledge that the structure, organization, and code of the Software are valuable trade secrets of Garmin and that the Software in source code form remains a valuable trade secret of Garmin. You agree not to decompile, disassemble, modify, reverse assemble, reverse engineer, or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software.
Appendix Troubleshooting Problem The bezel is not responding to my taps. My Forerunner never gets satellite signals. The battery gauge does not seem accurate. Solution/Answer Unlock the bezel: press enter and quit simultaneously. Press firmly on the bezel for the best results. Tap the outer ring on the bezel, not the inner ring near the watch face. Adjust the sensitivity setting (see page 28). Touch and hold GPS. Make sure GPS is set to On. Take your Forerunner outside and away from tall buildings.
Appendix Problem Some of my data is missing from my Forerunner. Solution/Answer The Forerunner overwrites the oldest detailed data if you do not transfer it to your computer. Transfer data regularly to avoid losing data.
Index Index A accessories 5, 29, 31, 31–36 activities 23 advanced workouts 17 alarms 27 all data, erase 37 Auto Lap 12 Auto Pause 11 B backlight 29 battery charging 4 information 38 life 38 bezel 2 locking 3 tips for using 1 biking 13 C cadence data fields 24 calibrating bike sensor (GSC 10) 36 foot pod 35 calories 25 44 G clean the Forerunner iv computer connection 9 computer pairing 9, 29 courses 18 deleting 19 starting 18 D Garmin Connect i Garmin Product Support i Garmin Training Center i go
Index lithium-ion battery 39 locations 20 P pace 13 pairing accessories 31 computer 9 heart rate monitor 5 power save mode 3 product registration i product support i R registration i reset Forerunner 37 S satellite page 20 satellite signals 7 screen contrast 28 send all data 30 sensors, pairing 5 simple workouts 15 software downloads i, 8 software license agreement 40 software update 37 software version 28 specifications 38 speed data fields 26 speed units 13 sport mode 13 status icons 32 T technic
For the latest product information and accessories, visit the Garmin Web site at www.garmin.com. © 2008 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 9RB UK Garmin Corporation No. 68, Jangshu 2nd Road, Shijr, Taipei County, Taiwan Part Number 190-00700-00 Rev.
