owner’s manual FORERUNNER® 405 GPS-ENABLED SPORTS WATCH WITH WIRELESS SYNC
© 2008–2011 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 9LR UK Tel. +44 (0) 870.8501241 (outside the UK) 0808 2380000 (within the UK) Fax +44 (0) 870.8501251 All rights reserved.
Introduction Thank you for purchasing the Garmin® Forerunner® 405 GPSenabled sports watch. 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. Contact Garmin Contact Garmin Product Support if you have any questions while using your Forerunner. In the USA, go to www.garmin.com/support, or contact Garmin USA by phone at (913) 397.
Introduction Table of Contents Introduction........................... i Contact Garmin............................ i Product Registration.................... i Free Software.............................. i Caring for the Forerunner.......... iv Getting Started..................... 1 Step 1: Use the Touch Bezel.......1 Step 2: Charge the Battery.........4 Step 3: Configure Your Forerunner............................5 Step 4: Acquire Satellite Signals..................................
Settings.............................. 25 Data Fields................................25 User Profile...............................29 Alarms.......................................29 Time..........................................29 System......................................30 ANT+.........................................31 Introduction Troubleshooting........................44 Heart Rate Zone Table..............45 Index................................... 46 Using Accessories............
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 ➎ start/stop/enter: tim e e at /d ➎ ➍ re se t ➋ p la 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 the menu page. 2 ➍ training: touch and hold to enter training mode. • 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 40. 1. Plug the USB connector on the charging clip cable into the AC adapter. 2. Plug the AC adapter into a standard wall outlet. 3. Align the charging clip posts with the contacts on the back of the Forerunner.
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+ 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) caution The heart rate monitor may cause chafing when used for long periods of time.
Getting Started Tab Slot Heart Rate Monitor Strap Heart Rate Monitor (Front) Electrodes Heart Rate Monitor (Back) 3. Wrap the strap around your chest and attach it to the other side of The heart rate monitor is on standby the heart rate monitor. monitors. and ready to send data. Wear the heart rate monitor directly on your skin, just below your breastplate. It should be snug enough to stay in place during your run. 1. Push one tab on the strap through the slot in the heart rate monitor.
Getting Started 6. If heart rate data does not appear or if you have erratic heart rate data, follow the tips on page 34. If the problem persists, you may have to pair the sensors again. See page 33. Tip: Set your maximum heart rate and resting heart rate in Settings > User Profile. Use Garmin Connect or Garmin Training Center to customize your heart rate zones. 1. Touch and hold training. 2. Press start to start the timer. 3. After completing your run, press stop. 4.
Step 8: Pair Your Computer and Forerunner Note: Before connecting the USB ANT Stick™ to your computer, you must download software as instructed in Step 7 so that the necessary USB drivers are installed. 1. Plug the USB ANT Stick into an available USB port on your computer. 2. Bring your Forerunner within range (3 m) of your computer. 3. When the ANT Agent finds your Forerunner, ANT Agent displays the unit ID and asks you if you want to pair. Select yes.
Time/Date Mode Time/Date Mode Touch and hold time/date to enter time/date mode. Time Options Touch and hold menu > select Settings > Time. See page 29.
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 Sport Mode Running is the default sport mode. Touch and hold menu > select Training > Options > Sport Mode to change the sport mode. Training settings such as AutoLap®, AutoPause®, heart rate zones, and speed zones are specific to running or biking.
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. Press quit to exit. Auto Pause is helpful if your training includes stop lights or other places where you need to slow down or stop.
• Start and Lap—marks a lap at the GPS location where you press start and at any locations during the run where you pressed lap. • Mark and Lap—marks a lap at the specific GPS location you mark when you select this option and at any location during the run where you pressed lap. 3. Press quit to exit. Note: When doing a course (page 19), use By Position to mark laps at all of the lap positions marked in the course.
Training Mode Speed Units Touch and hold menu > select Training > Options > Speed Units. Pace—amount of time it takes to travel a specific distance. Speed—distance travelled in an hour, for example miles per hour or kilometers per hour. Note: Changing speed units does not change your custom data fields (see page 25). Virtual Partner® Touch and hold menu > select Training > Options > Virtual Partner > On. Your Virtual Partner is a unique tool designed to help you meet your training goals.
Training Mode Virtual Partner You 3. Touch and drag clockwise to increase the VP pace. Touch and drag counter-clockwise to decrease the VP pace. Workouts Touch and hold menu > select Training > Workouts to choose the type of workout right for you. Simple, interval, and heart rate workouts are replaced each time you create a workout of the same type. 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.
Training Mode Simple Workouts Simple workouts can be based on the following custom goals: • Time • Distance • Calories To set up a simple workout: 1. Touch and hold menu > select Training > Workouts > Simple. 2. Select the Type of simple workout. 3. Enter the Duration value. 4. Select Do Workout. 5. Press start. Heart Rate Workouts note: To use heart rate workouts, you must have a heart rate monitor.
note: The minimum value is 35 bpm. The maximum value is 250 bpm. When entering custom bpm values, the minimum and the maximum values must be at least 5 bpm apart. 3. Select the Type of heart rate workout. 4. Enter the Duration value. 5. Select Do Workout. Training Mode 2. Select the Type of interval workout. 3. Enter the Duration value. 4. Select the Rest Type. 5. Enter the Duration value. 6. Enter the Reps value. 7. Select Warmup Yes and Cooldown Yes (optional). 8. Select Do Workout. 9.
Training Mode To end an interval early, press the lap/reset button. Advanced Workouts Advanced workouts can include goals for each workout step and varied distances, times, and calories. Use Garmin Connect or Garmin Training Center to create and edit workouts and transfer them to your Forerunner. You can also schedule workouts using Garmin Connect or Garmin Training Center. You can plan workouts in advance and store them on your Forerunner.
Training Mode 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. Select Delete Workout > Yes. 4. Press quit to exit. Courses Another way you can use the Forerunner for custom training is to follow courses based on a previously recorded activity. You can follow the course trying to match or exceed previously set goals.
Training Mode 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. When you are ready to begin your course, head toward your course. When you are on any part of the course path, the Forerunner displays an “On Course” message. When you start a course, your Virtual Partner also starts the course.
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. GPS Mode 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 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 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: • • • • Training 1 (always shown) Training 2 Training 3 Heart Rate (only appears when the Forerunner is receiving heart rate data) Forerunner 405 Owner’s Manual Settings To set data fields: 1.
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– %Max ** OR HR– %HRR ** Percentage of maximum heart rate. OR Percentage of heart rate reserve (maximum heart rate minus resting heart rate). HR–Avg ** Average heart rate for the run. Distance * Distance traveled on the current run.
Settings Data Field Description Data Field Description HR–Avg %Max ** OR HR–Avg %HRR ** Average percentage of maximum heart rate for the run. OR Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the run. 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. HR–Lap ** Average heart rate for the lap.
Settings Data Field Description Data Field Speed * Current speed. Speed– Avg * Average speed for the run. Time–Last Amount of time to Lap complete the last full lap. Speed– Lap * Average speed in the current lap. Speed– Last Lap * Average speed during the last full lap. Sunrise Time of sunrise based on your GPS position. Sunset Time of sunset based on your GPS position. Time Stopwatch time. Time–Avg Lap Average time to complete the laps so far.
Settings 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. Set Time—use the bezel to set the alarm time. Type—set the alarm occurrence to Daily or Once.
Settings Time Zone—select your time zone or a nearby city. language of user-entered data, such as course names. DST (Daylight Saving Time)—select Yes, No, or Auto. The Auto setting automatically adjusts the time for daylight saving based on your time zone. Alert Tones—turn message tones on or off. Time2—turn Time2 on or off. When Time2 is on, you can set Time2 Format, Time2 Zone, and Time2 DST. When Time2 is active, press and hold enter in time mode to Time2. The or icon appears next to the time.
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 5. When the ANT Agent finds your Forerunner, ANT Agent displays the unit ID and asks you if you want to pair. Select yes. 6. Your Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner to complete pairing process. Note: You can prevent your Forerunner from transferring data to/from any computer, even a paired computer. Touch and hold menu > select Settings > ANT+ > Computer > Enabled > No.
Using Accessories The following ANT+ accessories are compatible with the Forerunner 405: • Heart rate monitor • Foot pod • GSC™ 10 speed and cadence bike sensor • USB ANT Stick (see page 9 and page 31) To purchase accessories, go to http:// buy.garmin.com or contact your Garmin dealer. Pairing Accessories If you purchased an accessory with ANT+ 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.
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 33.
Using Accessories 3. Run or walk approximately 1000 m. The Forerunner informs you that you have traveled far enough. Manual Calibration If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor. Touch and hold menu > select Settings > ANT+ > Accessories > Foot Pod > Cal Factor. Adjust the calibration factor. Increase the calibration factor if your distance is too low; decrease the calibration factor if your distance is too high.
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+ 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. On a fully charged battery, the Forerunner lasts for up to 2 weeks in power save mode. On a fully charged battery, the Forerunner can last for up to 8 hours with GPS on.
Appendix Battery type: 300 mAh rechargeable lithium-ion battery USB ANT Stick Battery life: up to 8 hours in GPS mode; up to 2 weeks in power save mode. Weight: 0.01 lbs. (6 g) Operating temperature range: From 5°F to 122°F (from -15°C to 50°C) Charging temperature range: From 32°F to 122°F (from 0°C to 50°C) Radio frequency/protocol: 2.4 GHz/Dynastream ANT+ wireless communications protocol GPS Antenna: internal patch GPS Receiver: high-sensitivity integrated Physical size: L × W × D: 2.32 × 0.71 × 0.
Appendix Transmission range: approximately 9.8 ft. (3 m) Battery: user-replaceable CR2032 (3 volts) Battery life: approximately 3 years (1 hour per day) Operating temperature: From 14°F to 122°F (from -10°C to 50°C) Note: In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature. Radio frequency/protocol: 2.
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 30). 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, 31, 33, 33–38 activities 24 advanced workouts 18 alarms 29 all data, erase 39 Auto Lap 12 Auto Pause 12 B backlight 31 battery charging 4 information 40 life 40 bezel 2 locking 3 tips for using 1 C cadence data fields 25 calibrating bike sensor (GSC 10) 38 foot pod 37 calories 26 clean the Forerunner iv 46 G computer connection 9 computer pairing 8, 31 courses 19 deleting 20 starting 19 D data, send 32 data fields 25 data uploading 9 delet
Index lithium-ion battery 41 locations 21 P pace 14 pairing accessories 33 computer 8 heart rate monitor 6 power save mode 3 product registration i product support i R registration i reset Forerunner 39 S satellite page 21 satellite signals 5 screen contrast 30 send all data 32 sensors, pairing 5 simple workouts 16 software downloads i, 8 software license agreement 42 software update 39 software version 30 specifications 40 speed data fields 28 speed units 14 sport mode 11 st
For the latest product information and accessories, visit the Garmin Web site at www.garmin.com. © 2008–2011 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, Zhangshu 2nd Road, Xizhi Dist., New Taipei City, 221, Taiwan (R.O.C.) Part Number 190-00700-00 Rev.