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Table of Contents Activities................................................ 18
Stopping an Activity.......................... 20
Going for a Run..............................21
Going for a Track Run................... 22
Enabling and Disabling the
Distance......................................... 22
Apps.........................................................6
Watch......................................... 24
Cycling............................................... 26
Guide.......................................... 27
Rest................................................ 28
Training with the Drill Log............. 29
Wallet............................................. 15
Watch............................................. 15
Wallet............................................. 16
Cards.......................................... 16
Passcode....................................... 17
Table of Contents i
Golf Menu...................................35 Using ClimbPro..........................53
Moving the Flag......................... 36 Enabling Auto Climb..................54
Viewing Measured Shots.......... 36 Satellite Settings........................54
Keeping Score............................36 Segments................................... 54
Viewing the Direction to the
Pin...............................................37 Controls......................................... 56
Saving Custom Targets.............38 Customizing the Controls Menu.......... 59
Viewing Hazards........................38 Using the LED Flashlight.......................60
Distances................................... 38 Strobe.................................................60
Recording a Bouldering Activity... 39 Glances.......................................... 61
Starting an Expedition...................40 Viewing Glances....................................65
Recording a Track Point Customizing the Glances List.............. 65
Going Hunting................................41 Data....................................................66
Winter Sports.....................................41 Performance Measurements............... 67
Viewing Your Ski Runs.................. 41 About VO2 Max. Estimates...............68
Recording a Backcountry Skiing or Getting Your VO2 Max. Estimate for
Snowboarding Activity.................. 41 Running.......................................... 69
Cross-Country Skiing Power Getting Your VO2 Max. Estimate for
Data................................................ 42 Cycling............................................69
Water Sports......................................42 Viewing Your Predicted Race
Viewing Your Water Sport Runs....42 Times................................................. 70
Sailing.............................................43 Heart Rate Variability Status............ 71
Tack Assist.................................43 Performance Condition.....................71
Sail Racing..................................... 44 Viewing Your Performance
Setting the Starting Line............44 Condition........................................72
Starting a Race...........................45 Running Economy............................. 72
Other Activities.................................. 46 Viewing Your Running Economy...72
Recording a Breathwork Activity.. 46 Getting Your FTP Estimate............... 73
Recording a Meditation Activity... 46 Lactate Threshold............................. 73
Customizing Activities and Apps..... 46 Viewing Your Real-Time Stamina.....74
Customizing the App List..............47 Viewing Your Power Curve............... 75
Customizing Your Favorite Activities Training Status......................................75
List..................................................47 Training Status Levels.......................76
Pinning a Favorite Activity to the Tips for Getting Your Training
List..............................................47 Status............................................. 76
Customizing the Data Screens..... 48 Acute Load.........................................76
Adding the Map Data Screen.... 48 Training Load Focus......................77
Creating a Custom Activity........... 48 Load Ratio......................................77
Activity Settings.............................49 About Training Effect.................... 78
Activity Alerts.............................51 Recovery Time...................................78
Playing Voice Alerts During an Recovery Heart Rate......................79
ii Table of Contents
Heat and Altitude Performance Setting Time Alerts............................... 93
Acclimation........................................79 Setting a Storm Alert.............................93
Pausing and Resuming Your Training Turning On Phone Connection Alerts.. 93
Training Readiness............................... 80 Sound and Vibration Settings......... 94
Endurance Score...................................81 Display and Brightness Settings..... 94
Hill Score................................................82
Connectivity................................... 94
Race Calendar and Primary Race.........83 Sensors and Accessories.....................94
Training for a Race Event..................83 Wireless Sensors...............................95
Adding a Stock...................................... 84 Pairing Your Wireless Sensors..... 97
Adding Weather Locations...................84 Heart Rate Accessory Running Pace
Using the Jet Lag Adviser.....................84 and Distance..................................97
Planning a Trip in the Garmin Connect Tips for Recording Running Pace
App.....................................................84 and Distance.............................. 97
Setting an Alarm....................................85 Dynamics Data...........................98
Editing an Alarm................................85 Running Power...........................99
Using the Countdown Timer.................86 Chest Heart Rate While
Deleting a Countdown Timer............86 Swimming...................................... 99
Using the Stopwatch.............................87 Using the Varia Camera
inReach Remote.......................... 100
Using the inReach Remote......100
History........................................... 89 Calling from the Phone App........... 101
Replying to a Text Message....... 103
Connection...................................... 103
Activity......................................... 103
Table of Contents iii
Phone Apps and Computer Saving or Navigating to a Location on
Applications........................................ 105 the Map................................................116
Garmin Connect.............................. 105 Map Settings....................................... 116
Garmin Connect+ Subscription.. 106 Managing Maps.............................. 116
Using the Garmin Connect App..106 Downloading Maps with Outdoor
Updating the Software Using the Maps+.......................................... 117
Garmin Connect App...............106 Downloading TopoActive Maps. 117
Unified Training Status............106 Deleting Maps..............................117
Using Garmin Connect on Your Showing and Hiding Map Data...........118
Computer..................................... 107
Updating the Software Using Navigation....................................118
Garmin Express....................... 107 Navigating to a Destination................118
Manually Syncing Data with Garmin Navigating to a Nearby Point of
Connect........................................107 Interest.............................................119
Connect IQ Features....................... 107 Navigating to Your Starting Point
Downloading Connect IQ During an Activity............................ 119
Features....................................... 108 Marking and Starting Navigation to a
Downloading Connect IQ Features Man Overboard Location................120
Using Your Computer..................108 Stopping Navigation........................120
Garmin Explore™..............................108 Saving Locations.................................120
Garmin Messenger App..................108 Saving Your Location......................120
Garmin Golf™ App........................... 109 Saving a Dual Grid Location........... 120
Customizing a Default Focus Mode.. 109 Starting a GPS Activity From a
Creating a Custom Focus Mode........ 110 Shared Location.......................... 121
Health and Wellness Settings....... 110 During an Activity........................ 121
Wrist Heart Rate..................................110 Courses................................................121
Wearing the Watch..........................111 Creating a Course on Garmin
Tips for Erratic Heart Rate Data..... 111 Connect............................................122
Wrist Heart Rate Monitor Settings.111 Sending a Course to Your
Creating and Following a Course on
Using Automated Sleep Tracking...114 Adding Emergency Contacts..............125
Breathing Variations....................... 115 Adding Contacts................................. 125
Map..............................................115 Off........................................................ 126
Viewing the Map................................. 115
iv Table of Contents
Tips for GroupTrack Sessions........127 Time Settings...................................... 138
Music........................................... 127
Connecting to a Third-Party Provider 128 Changing the Units of Measure......139
Downloading Audio Content from a Data Recording Settings.................139
Third-Party Provider........................ 128 Restore and Reset Settings................139
Downloading Personal Audio Restoring Your Settings and Data from
Content................................................ 128 Garmin Connect.............................. 139
Listening to Music.............................. 129 Resetting All Default Settings.........140
Music Playback Controls....................130 Viewing Device Information............... 140
Connecting Bluetooth Headphones...130 Viewing E-label Regulatory and
Changing the Audio Mode..................131 Compliance Information.................140
User Profile.................................. 131 Device Information....................... 140
Setting Up Your User Profile...............131 About the AMOLED Display................140
Gender Settings...............................131 Charging the Watch............................ 141
Viewing Your Fitness Age...................131 Device Care......................................... 141
About Heart Rate Zones.....................131 Cleaning the Watch.........................142
Fitness Goals...................................132 Changing the Bands............................143
Setting Your Heart Rate Zones.......132 Specifications......................................144
Letting the Watch Set Your Heart Rate Battery Life Information..................144
Zones............................................... 132
Troubleshooting........................... 144
Setting Your Power Zones..................133 Product Updates................................. 144
Detecting Performance Measurements Getting More Information...................145
Automatically...................................... 133 My device is in the wrong language...145
Customizing the Battery Saver Is my phone compatible with my
Feature.................................................134 watch?................................................. 146
Customizing the Power Mode for an My phone will not connect to the
Activity.................................................134 watch................................................... 146
Customizing Power Modes................135 Can I use my Bluetooth sensor with my
watch?................................................. 146
My headphones will not connect to the
Customizing the Button Shortcuts.....135 watch................................................... 146
Setting Your Watch Passcode........... 136 My music cuts out or my headphones
Changing Your Watch Passcode....136 won't stay connected..........................147
Compass............................................. 136 The speaker or microphone is quiet after
water exposure....................................147
How can I undo a lap button press?.. 147
Manually.......................................137 Acquiring Satellite Signals..................147
Setting the North Reference....... 137 Improving GPS Satellite Reception 147
Altimeter and Barometer....................137 The heart rate on my watch is not
accurate...............................................147
The activity temperature reading is not
accurate...............................................148
Altimeter...................................... 138
Table of Contents v
My step count does not seem
accurate...........................................148
The step counts on my watch and my
Garmin Connect account don't
match...............................................148
The floors climbed amount does not
seem accurate.................................148
Data......................................................164
vi Table of Contents
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.
To take full advantage of the Forerunner features, complete these tasks.
• Hold to turn on the watch (Button Functions, page 1).
• Follow the on-screen instructions to complete the initial setup.
During the initial setup, you can pair your phone with your watch to receive notifications, sync your activities,
and more (Pairing Your Phone, page 101). If you are upgrading from a compatible watch, you can migrate
your watch settings, saved courses, and more when you pair your new Forerunner watch with your phone.
• Charge the watch (Charging the Watch, page 141).
• Check for software updates (System Settings, page 135).
For the best experience, you should keep the software on your watch up to date. Software updates provide
changes and improvements to privacy, security, and features.
• Set up Wi‑Fi® networks (Connecting to a Wi‑Fi Network, page 104).
• Set up safety features (Safety and Tracking Features, page 125).
• Set up music (Music, page 127).
• Set up your Garmin Pay™ wallet (Setting Up Your Garmin Pay Wallet, page 15).
• Go for a run (Going for a Run, page 21).
TIP: You can customize some button hold functions and create new button shortcuts (Customizing the Button
Shortcuts, page 135).
Introduction 1
• Press to illuminate the screen.
• Quickly press twice to turn the flashlight on or off (Using the LED Flashlight, page 60).
• Hold for two seconds to view the controls menu (Controls, page 56).
• Hold for three seconds to turn on the device.
Upper-left button
• Hold for five seconds to request assistance (Requesting Assistance, page 126).
• From the watch face, press to view the notification center (Viewing Notifications,
page 102).
• Press to scroll through the menus or data screens.
Middle-left button • From the watch face, hold to access the main menu.
• From the watch face, press to scroll through the glances list (Viewing Glances,
page 65).
• Press to scroll through the menus or data screens.
Lower-left button • Hold to view the music controls (Listening to Music, page 129).
• Press to choose an option in a menu.
• From the watch face, press to open the apps and activities menu (Apps and Activities,
page 5).
Upper-right button • Press to start or stop an activity (Starting an Activity, page 19).
• Press to return to the previous screen.
• During an activity, press to record a lap, rest, or advance to the next workout step.
Lower-right button
2 Introduction
For outdoor activities, the status bar 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.
Battery status
Phone connection status
Wi‑Fi technology status
LiveTrack status
GroupTrack status
Heart rate status
Speed and cadence sensor status
Bike lights status
Bike radar status
Extended display mode status
Smart trainer status
Power meter status
tempe™ sensor status
VIRB® camera status
Introduction 3
• Tap to choose an option in a menu.
• Hold the watch face data to open the glance or feature.
NOTE: This feature is not available on all watch faces.
• Tap an icon at the top of the watch face to resume using the active app or activity.
• From the controls, glances, or apps menu, hold the watch face to edit, add to, or reorder the options.
• From the watch face, swipe down to view the notification center.
• From the watch face, swipe up to scroll through the glances list.
• Swipe up or down to scroll through the menus.
• Swipe right to return to the previous screen.
• Cover the screen with your palm to return to the watch face and turn down the screen brightness.
You can customize the touchscreen for general watch use, each activity profile (Activity Settings, page 49), and
each focus mode (Focus Modes, page 109).
NOTE: The touchscreen is not available during swim activities. The touchscreen setting for each activity profile
(such as run or bike) applies to the corresponding leg of a multisport activity.
• Hold , and select .
To add this option to the controls menu, see (Customizing the Controls Menu, page 59).
• Hold , select Watch Settings > Display & Brightness > Touch, and select an option.
• To customize a shortcut to temporarily enable or disable the touchscreen, hold , select Watch Settings >
System > Shortcuts.
4 Introduction
You can customize the watch face information and appearance, or activate an installed Connect IQ™ watch face
(Connect IQ Features, page 107).
1 From the watch face, hold .
2 Select Watch Face.
3 Press or to preview the watch face options.
4 Select Add New to choose from additional watch face options.
5 Scroll to a watch face, press , and select .
6 Select an option:
NOTE: Not all options are available for all watch faces.
• To activate the watch face, select Apply.
• To change the styles of fonts and graphics, select Styles.
• To change the data that appears on the watch face, select Data.
• To add or change an accent color for the watch face, select Accent Color.
• To change the color of the data that appears on the watch face, select Data Color.
• To remove the watch face, select Delete.
Your watch includes a variety of preloaded apps and activities.
Apps: Apps provide interactive features for your watch, such as viewing workouts or calling someone from your
watch (Apps, page 6).
Activities: Your watch comes preloaded with indoor and outdoor activity apps, including running, cycling,
strength training, pool swimming, and more (Activities, page 18). When you start an activity, the watch
displays and records sensor data, which you can save and share with the Garmin Connect™ community.
For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.
Connect IQ Apps: You can add features to your watch by installing apps from the Connect IQ app (Connect IQ
Features, page 107).
Apps and Activities 5
You can customize your watch using the apps menu, which lets you quickly access watch features and options.
Some apps require a Bluetooth® connection to a compatible phone. Many apps can also be found in the glances
(Glances, page 61) or controls (Controls, page 56).
From the watch face, press , and press to scroll through the apps.
6 Apps and Activities
ABC Select to view combined altimeter, barometer, and compass information.
Broadcast Heart Select to broadcast heart rate data to a paired device (Broadcasting Heart Rate Data,
Rate page 112).
Calculator Select to use the calculator, including the tip calculator.
Calendar Select to view upcoming events from your phone calendar.
Select to set an alarm, timer, stopwatch, alternate time zone, or countdown event (Clocks,
page 85).
Connect IQ Select to use the Connect IQ Store on your watch (Connect IQ Features, page 107).
Garmin Share Select to send or receive data with other Garmin® devices (Garmin Share, page 104).
Select to record several key health metrics, such as your average heart rate, stress level,
Health Snapshot™ and respiration rate, while you hold still for two minutes. It provides a glimpse of your
overall cardiovascular status.
History Select to view your recorded activity history, records, and totals (Using History, page 89).
Map Select to view the map (Viewing the Map, page 115).
Map Manager Select to view and manage downloaded maps (Managing Maps, page 116).
Select to view and send messages using the Garmin Messenger™ phone app (Using the
Messenger Feature, page 17).
Select to view the moonrise and moonset times, along with the moon phase, based on
your GPS position.
Music Select to control audio playback using your watch (Listening to Music, page 129).
Notifications Select to view your phone notifications (Viewing Notifications, page 102).
Select to open the phone controls, such as contacts and the dial pad (Calling from the
Phone App, page 101).
Select to speak a command for your phone's voice assistant (Using the Phone Assistant,
page 101).
Select to save a new location by projecting the distance and bearing from your current
Project Wpt.
location (Projecting a Waypoint, page 124).
Pulse Ox Select to take a pulse oximeter reading (Pulse Oximeter, page 112).
Select to set a reference point to provide the heading and distance to a location or
bearing (Setting a Reference Point, page 124).
Select to view your saved locations, courses, and waypoints (Using the Saved App,
page 13).
Settings Select to open the settings menu.
Sunrise & Sunset Select to view sunrise, sunset, and twilight times.
Select to view interactive watch tips and scan a direct link to support.garmin.com to
access the owner's manual for your watch.
Select to speak a command for your watch to perform (Using Voice Commands,
page 13).
Apps and Activities 7
Voice Notes Select to record a voice note (Recording a Voice Note, page 13).
Wallet Select to open your Garmin Pay wallet (Garmin Pay, page 15).
Weather Select to view the current weather forecast and conditions.
Workouts Select to view your saved workouts (Workouts, page 8).
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 current pace.
On your watch: You can open the workouts app from the apps list to show all workouts currently loaded on your
watch (Apps and Activities, page 5).
You can also view your workout history.
On the app: You can create and find more workouts, or select a training plan that has built-in workouts and
transfer them to your watch (Following a Workout From Garmin Connect, page 9).
You can schedule workouts.
You can update and edit your current workouts.
Your device can guide you through multiple steps in a workout.
1 From the watch face, press .
TIP: If you already have a scheduled or suggested workout for today, you can scroll down and select
Workouts.
2 Select Activities, and select an activity.
3 Press , and select Training.
4 Select an option:
• To start an interval workout or a workout with a training target, select Quick Workout (Starting an Interval
Workout, page 10, Setting a Training Target, page 11).
• To start a preloaded or saved workout, select Workout Library (Following a Workout From Garmin Connect,
page 9).
• To start a scheduled workout from your Garmin Connect training calendar, select Training Calendar
(About the Training Calendar, page 12).
NOTE: Not all options are available for all activity types.
5 Select a workout.
NOTE: Only workouts that are compatible with the selected activity appear in the list.
6 If necessary, select Do Workout.
7 Press to start the activity timer.
After you begin a workout, the device displays each step of the workout, step notes (optional), the target
(optional), and the current workout data. For strength, yoga, cardio, or Pilates activities, an instructional
animation appears.
8 Apps and Activities
After you complete a workout, the watch displays your workout execution score based on how accurately you
completed the workout. The active workout steps are prioritized the highest, measuring how closely your effort
level matches the step target, and also that you completed all the steps. Warm up and recovery steps have a
lower impact on your score. The cool down step does not impact your workout execution score at all.
NOTE: Your workout execution score appears only for running or cycling workouts.
Good, 67 to 100%
Average, 34 to 66%
Low, 0 to 33%
Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin
Connect, page 105).
1 Select an option:
• Open the Garmin Connect app, and select .
• Go to connect.garmin.com.
2 Select Training & Planning > Workouts.
3 Find a workout, or create and save a new workout.
4 Select or Send to Device.
5 Follow the on-screen instructions.
Before the watch can suggest a daily run or bike workout, you must have a VO2 max. estimate for that activity
(About VO2 Max. Estimates, page 68).
1 From the watch face, press .
2 Select Activities.
3 Select an option:
• Select Running, and select an activity.
• Select Cycling, and select an activity.
4 Press , and select the daily suggested workout.
NOTE: No suggested workout appears if you have a scheduled rest day, or are following another training
plan.
5 Scroll down to view details about the workout, such as the steps and estimated benefit.
6 Press , and select an option:
• To do the workout, select Do Workout.
• To skip the workout, select Dismiss.
• To view workout suggestions for the upcoming week, select More Suggestions.
To view the workout settings, such as training days, target type, and workout prompts, select Settings, and
•
select an option.
TIP: If you disable the Workout Prompt option, you can enable prompts again later. From the activity,
select Training > Workout Library > Daily Suggestions, select a workout, press , and select Settings >
Workout Prompt.
The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max.
Apps and Activities 9
NOTE: This feature is not available for all activities.
1 From the watch face, press .
2 Select Activities, and select an activity.
3 Press .
4 Select Training > Quick Workout > Intervals.
Select an option:
5
• Select Open Repeats to mark your intervals and rest periods manually by pressing .
• Select Structured Repeats, press , and select Do Workout to use an interval workout based on
distance or time.
6 If necessary, select to include a warm up before the workout.
7 Press to start the activity timer.
8 When your interval workout has a warm up, press to begin the first interval.
9 Follow the on-screen instructions.
10 At any time, press to stop the current interval or rest period and transition to the next interval or rest
period (optional).
After you complete all of the intervals, a message appears.
1 From the watch face, press .
2 Select Activities, and select an activity.
3 Press .
4 Select Training > Quick Workout > Intervals > Structured Repeats.
5 Press , 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.
7 Press .
The watch saves your custom interval workout until you edit the workout again.
10 Apps and Activities
Your Critical Swim Speed (CSS) value is the result of a time-trial-based test expressed as a pace per 100 meters.
Your CSS is the theoretical speed you can maintain continuously without exhaustion. You can use your CSS to
guide your training pace and monitor your improvement.
1 From the watch face, press .
2 Select Activities > Swimming > Pool Swim.
3 Press .
4 Select Training > Workout Library > Critical Swim Speed > Do Critical Swim Speed Test.
5 Press to preview the workout steps (optional).
6 Press .
7 Press to start the activity timer.
8 Follow the on-screen instructions.
The Virtual Partner feature is a training tool designed to help you meet your goals. You can set a pace for the
Virtual Partner feature and race against it.
NOTE: This feature is not available for all activities.
1 From the watch face, press .
2 Select Activities, and select an activity.
3 Scroll down, and select the activity settings.
4 Select Data Screens > Add New > Virtual Partner.
5 Enter a pace or speed value.
NOTE: You can change the order of the data screens (optional).
6 Start your activity (Starting an Activity, page 19).
7 Scroll to the Virtual Partner screen, and see who is leading.
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 From the watch face, press .
2 Select Activities, and select an activity.
3 Scroll down.
4 Select Training.
5 Select an option:
• Select Set a Target.
• Select Quick Workout.
NOTE: Not all options are available for all activity types.
6 Select an option:
• Select Intervals to select time- or distanced-based repeats.
• Select Distance and Time to select a distance and time target.
• Select Distance and Pace or Distance and Speed to select a distance and pace or speed target.
• Select Distance Only to select a preset distance or enter a custom distance.
7 Press to start the activity timer.
Apps and Activities 11
You can race a previously recorded activity or a downloaded course activity time. This feature works with the
Virtual Partner feature so you can see how far ahead or behind you are during the activity.
NOTE: This feature is not available for all activities.
1 From the watch face, press .
2 Select Activities, and select an activity.
3 Scroll down.
4 Select Training > Race Yourself.
5 Select an option:
• Select From History to select a previously recorded activity from your device.
• Select Downloaded to select a course you downloaded from your Garmin Connect account.
6 Select the activity.
7 If necessary, press . and select Race.
8 Press to start the activity timer.
9 After you complete your activity, press , and select Save.
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. When you send scheduled workouts from Garmin Connect, they overwrite the existing
training calendar.
Before you can download and use a training plan, you must have a Garmin Connect account (Garmin Connect,
page 105), and you must pair the Forerunner watch with a compatible phone.
1 From the Garmin Connect app, select .
2 Select Training & Planning > Garmin Coach Plans.
3 Select and schedule a training plan.
4 Follow the on-screen instructions.
5 Review the training plan in your calendar.
Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals. For
example, you can answer a few questions and find a plan to help you complete a 5 km race. The plan adjusts
to your current level of fitness, coaching and schedule preferences, and race date. When you start a plan, the
Garmin coach glance is added to the glances list on your Forerunner watch.
12 Apps and Activities
You can use the saved app to view your saved locations and courses.
1 From the watch face, press .
2 Select Saved.
3 Select a saved item.
4 Select an option:
• To navigate to the location, select Go To.
• To navigate the course, select Do Course.
• To navigate the course in reverse, select More > Do Course in Reverse.
• To view location details, select More > Details.
• To edit the location or course details, select More > Edit.
• To view a list of ascents in the course, select More > View Climbs.
• To show the course on the map, even when you are not navigating, select More > Show on Map.
• To share the location or course with the Garmin Share feature, select More > Share (Garmin Share,
page 104).
• To delete the location or course, select More > Delete.
You can record and listen to voice notes using your watch's built-in speaker and microphone.
Select an option:
1
• From the watch face, press .
• Hold .
2 Select Voice Notes.
3 Select .
4 Select an option:
• Select Location to save your GPS location with the voice note.
• Select Volume to adjust the speaker volume.
5 Select .
6 Say your voice note.
7 Select .
Select an option:
8
• Select to play the voice note.
• Select to rename or delete the voice note.
• Press , and select to view your voice note library.
Select an option:
1
• From the watch face, press , and select Voice Command.
• Hold , and select Voice Command.
NOTE: You can customize the controls menu (Customizing the Controls Menu, page 59).
2 Say a voice command for the watch to perform (Watch Voice Commands, page 14).
Apps and Activities 13
The voice command system is designed to detect natural speech. This is a list of commonly used voice
commands, but the watch does not require these exact phrases. You can try saying variations of these
commands in a way that is natural to you. Go to garmin.com/voicecommand/tips for voice command tips
and troubleshooting information.
What can I say? Shows a list of common voice commands
Find my phone Plays an audible alert on your paired phone, if it is within Bluetooth range.
Disable do not disturb Disables do not disturb mode to dim the screen and disable alerts and notifications.
Turn on airplane mode Enables airplane mode to turn off all wireless communications.
Increase brightness Raises the brightness level.
Decrease brightness Lowers the brightness level.
Set brightness to 80 Sets the brightness level to a specified percent. Available numbers are 0-100%.
Set a timer for fifteen minutes Sets a countdown timer for the specified time.
Pause timer Pauses the currently running countdown timer.
Resume timer Resumes the paused countdown timer.
Cancel timer Cancels the currently running countdown timer.
Start stopwatch Starts the stopwatch.
Stop stopwatch Stops the stopwatch.
Wake me up at 3:15 a.m. Sets a one-time alarm for the specified time.
Show me the weather Opens the weather app.
Open the calendar Opens the calendar app.
Start a run Starts a Run activity.
Start hiking Starts a Hike activity.
Open the triathlon app Starts a Triathlon activity.
NOTE: The apps and activities listed are examples, but you can control all of the default apps and activities with
voice commands (Apps, page 6), (Activities, page 18).
14 Apps and Activities
Begin navigation Opens the Navigate menu to navigate to a destination.
Save location Saves your current location.
Switch to the compass app Opens the compass.
Change volume to 8 Adjusts the volume to the specified level. Available numbers are 0-10 or 0-100%.
Increase volume Raises the audio volume.
Decrease volume Lowers the audio volume.
Play music Plays the currently selected media.
Next song Plays the next media track.
Previous song Plays the previous media track.
Pause music Pauses the currently playing media.
Mute Silences all audio.
Unmute Unsilences all audio.
The Garmin Pay feature allows you to use your watch to pay for purchases in participating locations using credit
or debit cards from a participating financial institution.
You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com
/garminpay/banks to find participating financial institutions.
1 From the Garmin Connect app, select .
2 Select Garmin Pay > Get Started.
3 Follow the on-screen instructions.
Before you can use your watch to pay for purchases, you must set up at least one payment card.
You can use your watch to pay for purchases in a participating location.
Select an option:
1
• From the watch face, press .
• Hold .
2 Select Wallet.
Apps and Activities 15
3 Enter your four-digit passcode.
NOTE: If you enter your passcode incorrectly three times, your wallet locks, and you must reset your
passcode in the Garmin Connect app.
Your most recently used payment card appears.
4 If you have added multiple cards to your Garmin Pay wallet, press to change to another card (optional).
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. If you remove the watch from your wrist or disable heart rate monitoring, you
must enter the passcode again before making a payment.
You can add up to 10 credit or debit cards to your Garmin Pay wallet.
1 From the Garmin Connect app, select .
2 Select Garmin Pay > > Add Card.
3 Follow the on-screen instructions.
After the card is added, you can select the card on your watch when you make a payment.
You can temporarily suspend or delete a card.
NOTE: In some countries, participating financial institutions may restrict the Garmin Pay features.
1 From the Garmin Connect app, select .
2 Select Garmin Pay.
3 Select a card.
4 Select an option:
• To temporarily suspend or unsuspend the card, select Suspend Card.
The card must be active to make purchases using your Forerunner watch.
• To delete the card, select .
16 Apps and Activities
You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay
feature for your Forerunner watch, create a new passcode, and reenter your card information.
1 From the Garmin Connect app, select .
2 Select Garmin Pay > Change Passcode.
3 Follow the on-screen instructions.
The next time you pay using your Forerunner watch, you must enter the new passcode.
The non-satellite messaging features of the Garmin Messenger app alone should not be relied on as a primary
method to obtain emergency assistance.
To use the Messenger feature, your Forerunner watch must be connected to the Garmin Messenger app on your
compatible phone using Bluetooth technology.
The Messenger feature on your watch allows you to view, compose, and reply to messages from the Garmin
Messenger phone app.
1 From the watch face, press to view the Messenger glance.
TIP: The Messenger feature is available as a glance, app, or controls menu option on your watch.
2 Select the glance.
3 If this is your first time using the Messenger feature, scan the QR code with your phone, and follow the
on-screen instructions to complete the pairing and setup process.
4 On your watch, select an option:
• To compose a new message, select New Message, select a recipient, and either select a pre-defined
message or compose your own.
• To view a conversation, scroll down, and select a conversation.
• To reply to a message, select a conversation, select Reply, and either select a pre-defined message or
compose your own.
Apps and Activities 17
From the watch face, press , select Activities, and press to scroll through the activities. Your favorite
activities list appears at the top of the list (Customizing Your Favorite Activities List, page 47).
NOTE: Some activities appear in more than one category.
Running Indoor Track, Obstacle Racing, Run, Track Run, Trail Run, Treadmill, Ultra Run, Virtual Run
Bike, Bike Commute, Bike Indoor, Bike Tour, BMX, Cyclocross, eBike, eMTB, Gravel Bike, MTB,
Multisport Brick, Duathlon, Pool Triathlon, Swimrun, Triathlon
Boxing, Cardio, Climb Indoor, Elliptical, Floor Climb, HIIT, Jump Rope, Mixed Martial Arts,
Mobility, Pilates, Row Indoor, Stair Stepper, Strength, Walk Indoor, Yoga
Adventure Race, Archery, Bouldering, Disc Golf, Expedition, Fish, Golf, Hike, Horseback, Hunt,
Backcountry Ski, Backcountry Snowboard, Ice Skating, Ski, Snowboard, Snowmobile,
Water Sports Boat, Kayak, Row, Sail, Sail Expedition, Sail Race, Snorkel, SUP
American Football, Baseball, Basketball, Cricket, Field Hockey, Ice Hockey, Lacrosse, Rugby,
Racket Sports Badminton, Padel, Pickleball, Platform Tennis, Racquetball, Squash, Table Tennis, Tennis
18 Apps and Activities
When you start an activity, GPS turns on automatically (if required).
1 From the watch face, press .
2 Select Activities.
3 Select an option:
• Select an activity from your favorites.
• Scroll to the More activities list, select an activity category, and select an activity.
4 If the activity requires GPS signals, go outside to an area with a clear view of the sky, and wait until the GPS
status bar is filled.
The watch is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to
your wireless sensors (if required).
5 Press to start the activity timer.
The watch records activity data only while the activity timer is running.
• Charge the watch before starting an activity (Charging the Watch, page 141).
• Press to record laps, start a new set or pose, or advance to the next workout step.
You can select to discard a lap for certain activities (How can I undo a lap button press?, page 147).
• Press or to view additional data screens.
• Swipe up or down to view additional data screens.
TIP: You can swipe down from the top of the screen to unlock the touchscreen during an activity.
• Swipe right or left to view the music controls or activity settings.
• During an activity, hold , and select Change Sport to transition to a different activity type.
When your activity includes two or more sports, it is recorded as a multisport activity.
• Hold , select the activity settings, and select Power Mode to use a power mode to extend battery life
(Customizing Power Modes, page 135).
Apps and Activities 19
Not all options are available for all activity types.
1 Press .
Select an option:
2
• To resume your activity, select Resume.
• To save the activity and view the details, select Save, and select an option.
NOTE: After you save the activity, you can enter self-evaluation data (Evaluating an Activity, page 20).
• To suspend your activity and resume it at a later time, select Resume Later.
• To mark a lap, select Lap.
You can select to discard a lap for certain activities (How can I undo a lap button press?, page 147).
• To navigate back to the starting point of your activity along the path you traveled, select Back to Start >
TracBack.
NOTE: This feature is available only for activities that use GPS.
• To navigate back to the starting point of your activity by the most direct path, select Back to Start > Route.
NOTE: This feature is available only for activities that use GPS.
• To measure the difference between your heart rate at the end of the activity and your heart rate two
minutes later, select Recovery Heart Rate, and wait while the timer counts down (Recovery Heart Rate,
page 79).
• To discard the activity, select Discard, and press .
NOTE: After stopping the activity, the watch saves it automatically after 30 minutes.
NOTE: This feature is not available for all activities.
You can customize the self-evaluation setting for certain activities (Activity Settings, page 49).
1 After you complete an activity, select Save (Stopping an Activity, page 20).
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.
20 Apps and Activities
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 141).
The watch records activity data only while the activity timer is running.
1 Press , and select an activity.
2 Go outside, and wait while the watch locates satellites.
3 Press .
Go for a run.
4
NOTE: During an activity, you can hold to open the music controls (Music Playback Controls, page 130).
5 After you complete your run, press .
6 Select an option:
• Select Resume to restart the activity timer.
• Select Save to save the run and reset the activity timer. You can select the run to view a summary.
NOTE: For more run options, see Stopping an Activity, page 20.
Apps and Activities 21
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 .
3 Select Activities > Running > Track Run.
4 Wait while the watch locates satellites.
5 If you are running in lane 1, skip to step 8.
6 Select Lane Number.
7 Select a lane number.
8 Press .
9 Run around the track.
10 After you complete your activity, press , and select Save.
The Garmin track database contains over 10,000 tracks from all over the world.
• Wait until the watch acquires satellite signals before starting a track run.
• If your watch does not recognize the track, run four laps to calibrate your track distance.
You should run slightly past your starting point to complete the lap.
• Run each lap in the same lane.
NOTE: The default Auto Lap® distance is 1600 m, or four laps around the track.
• If you are running in a lane other than lane 1, set the lane number in the activity settings.
You can pair your watch with a compatible third-party app to transmit pace, heart rate, or cadence data.
1 From the watch face, press .
2 Select Activities > Running > Virtual Run.
3 On your tablet, laptop, or phone, open the Zwift™ app or another virtual training app.
4 Follow the on-screen instructions to start a running activity and pair the devices.
5 Press to start the activity timer.
6 After you complete your activity, press , and select Save.
To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run
at least 2.4 km (1.5 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill
distance on each treadmill or after each run.
1 Start a treadmill activity (Starting an Activity, page 19).
2 Run on the treadmill until your watch records at least 2.4 km (1.5 mi.).
3 After you finish the activity, press to stop the activity timer.
4 Select an option:
• To calibrate the treadmill distance the first time, select Save.
The device prompts you to complete the treadmill calibration.
• To manually calibrate the treadmill distance after the first-time calibration, select Calibrate & Save > .
5 Check the treadmill display for the distance traveled, and enter the distance on your watch.
22 Apps and Activities
1 From the watch face, press .
2 Select Activities > Running > Ultra Run.
3 Press to start the activity timer.
4 Start running.
5 Press to record a lap and start the rest timer.
TIP: You can configure how the Auto Rest setting records rest splits and laps (Ultra Run Auto Rest Settings,
page 23).
6 When you are done resting, press to resume running.
7 Press or to view additional data pages (optional).
8 After you complete your activity, press , and select Save.
You can customize the options for automatically starting and stopping the rest timer for the Ultra Run activity.
Status: Enables automatically recording rest splits.
Rest Start: Automatically starts the rest timer when you stop running. You can use the Manual Only option to
start the rest timer only when you press .
Rest End: Sets the pace required to end a rest split.
Minimum Time: Sets the amount of time before a rest split starts or ends.
Lap Key: Sets the button to record a lap and start the rest timer, start the rest timer only, or record a lap
only.
When you participate in an obstacle course race, you can use the Obstacle Racing activity to record your time on
each obstacle and your time running between obstacles.
1 From the watch face, press .
2 Select Activities > Running > Obstacle Racing.
3 Press to start the activity timer.
4 Press to manually mark the beginning and end of each obstacle.
NOTE: You can configure the Obstacle Tracking setting to save obstacle locations from your first loop of the
course. On repeat loops of the course, the watch uses the saved locations to switch between obstacle and
running intervals.
5 After you complete your activity, press , and select Save.
Many runners like to wear a pace band during a race to help achieve their race goal. The PacePro feature allows
you to create a custom pace band based on distance and pace or distance and time. You can also create a pace
band for a known course to optimize your pace effort based on elevation changes.
You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot
before you run the course.
Apps and Activities 23
Before you can download a PacePro plan from Garmin Connect, you must have a Garmin Connect account
(Garmin Connect, page 105).
1 Select an option:
• Open the Garmin Connect app, and select .
• Go to connect.garmin.com.
2 Select Training & Planning > PacePro Pacing Strategies.
3 Follow the on-screen instructions to create and save a PacePro plan.
4 Select or Send to Device.
Before you can create a PacePro plan on your watch, you must create a course (Creating a Course on Garmin
Connect, page 122).
1 From the watch face, press .
2 Select Activities, and select an outdoor running activity.
3 Scroll down to select Training > PacePro Plans > Create New.
4 Select a course.
5 Select an option:
• Select Goal Pace, and enter your target pace.
• Select Goal Time, and enter your target time.
Scroll down to view your custom pace band and preview the splits.
6 Press .
7 Select an option:
• Select Use Plan to start the plan.
• Select Map to view the course on the map.
• Select Delete to discard the plan.
24 Apps and Activities
Before you can start a PacePro plan, you must download a plan from your Garmin Connect account, or create a
PacePro plan on your watch (Creating a PacePro Plan on Your Watch, page 24).
1 From the watch face, press .
2 Select an outdoor running activity.
3 Scroll down to select Training > PacePro Plans.
4 Select a plan.
TIP: You can scroll down to preview the splits and elevation plot before you accept the PacePro plan.
5 Press .
6 Select Use Plan to start the plan.
7 If necessary, select to enable course navigation.
8 Press to start the activity timer.
Target split pace
Current split pace
Completion progress for the split
Distance remaining in the split
Overall time ahead of or behind your target time
TIP: You can hold , and select Stop PacePro > to stop the PacePro plan. The activity timer continues
running.
Apps and Activities 25
Before you can use a compatible indoor trainer, you must pair the trainer with your watch using ANT+®
technology (Pairing Your Wireless Sensors, page 97).
You can use your watch with an indoor trainer to simulate resistance while following a course, ride, or workout.
While using an indoor trainer, GPS is turned off automatically.
1 From the watch face, press .
2 Select Activities > Cycling > Bike Indoor.
3 Hold .
4 Select Smart Trainer Options.
5 Select an option:
• Select Free Ride to go for a ride.
• Select Follow Workout to follow a saved workout (Workouts, page 8).
• Select Follow Course to follow a saved course (Courses, page 121).
• Select Set Power to set the target power value.
• Select Set Grade to set the simulated grade value.
• Select Set Resistance to set the resistance force applied by the trainer.
6 Press to start the activity timer.
The trainer increases or decreases resistance based on the elevation information in the course or ride.
You can create and use a power strategy to plan your effort on a course. Your Forerunner device uses your
FTP, the course elevation, and the projected time it will take you to complete the course to create a customized
power guide.
One of the most important steps in planning a successful power guide strategy is choosing your effort level.
Putting a harder effort into the course will increase the power recommendations, while choosing an easier effort
will reduce them (Creating and Using a Power Guide, page 27). The primary goal of a power guide is to help you
complete the course based on what is known about your ability, not to achieve a specific target time. You can
adjust the effort level during your ride.
Power guides are always associated with a course and cannot be used with workouts or segments. You can
view and edit your strategy in the Garmin Connect app and sync it with compatible Garmin devices. This feature
requires a power meter, which must be paired with your device (Pairing Your Wireless Sensors, page 97).
26 Apps and Activities
Before you can create a power guide, you must pair a power meter with your watch (Pairing Your Wireless
Sensors, page 97). You must also have a course loaded to your Garmin Connect account (Creating a Course on
Garmin Connect, page 122).
1 From the Garmin Connect app, select .
2 Select Training & Planning > Power Guide > Create Power Guide Strategy.
3 Follow the on-screen instructions to create the power guide.
4 Select .
5 Select your watch.
6 From the watch face, press .
7 On your watch, select an outdoor biking activity.
8 Scroll down to select Training > Power Guide.
9 Select a power guide.
10 Press , and select Use Plan.
TIP: You can preview the map, elevation plot, effort, settings, and splits. You can also adjust the effort,
terrain, riding position, and gear weight before you start riding.
The device is intended for surface swimming. Scuba diving with the device may damage the product and will
void the warranty.
NOTE: The watch has wrist-based heart rate enabled for swim activities. The watch is also compatible with
chest heart rate monitors, such as the HRM-Pro™ series accessories (Chest Heart Rate While Swimming,
page 99). If both wrist-based heart rate and chest heart rate data are available, your watch uses the chest
heart rate data.
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. Swolf is a measurement of swimming efficiency and, like golf, a lower score is
better.
Critical swim speed (CSS): Your CSS is the theoretical speed that you can maintain continuously without
exhaustion. You can use your CSS to guide your training pace and monitor your improvement.
Apps and Activities 27
Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a
length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select
stroke type as a custom data field (Customizing the Data Screens, page 48).
Mixed More than one stroke type in an interval
Drill Used with drill logging (Training with the Drill Log, page 29)
• Press to record an interval during open water swimming.
Before starting a pool swimming activity, follow the on-screen instructions to select your pool size or enter a
•
custom size.
The watch measures and records distance by completed pool lengths. The pool size must be correct to
display accurate distance. The next time you start a pool swimming activity, the watch uses this pool size.
You can hold , select the activity settings, and select Pool Size to change the size.
• For accurate results, swim the entire pool length, and use one stroke type for the entire length. Pause the
activity timer when resting.
• Press to record a rest during pool swimming (Swim Auto Rest and Manual Rest, page 28).
The watch automatically records swim intervals and lengths for pool swimming.
• To help the watch count your lengths, use a strong push off the wall and glide before your first stroke.
• When doing drills, you must either pause the activity timer or use the drill logging feature (Training with the
Drill Log, page 29).
The auto rest feature is available only for pool swimming. Your watch automatically detects when you are
resting, and the rest screen appears. If you rest for more than 15 seconds, the watch automatically creates a
rest interval. When you resume swimming, the watch automatically starts a new swim interval.
TIP: For best results using the auto rest feature, minimize your arm motions while resting.
To use manual rests instead, you can turn off the auto rest feature in the activity options (Activity Settings,
page 49). During a pool or open water swim activity, you can manually mark a rest interval by pressing .
Swim data is not recorded during a rest interval.
TIP: Use manual rests if you are taking short rests or you want very precise swim interval timing.
28 Apps and Activities
The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick
sets, one-arm swimming, or any type of swimming that is not one of the four major strokes.
1 During your pool swim activity, scroll up or down to view the drill log screen.
2 Press to start the drill timer.
3 After you complete a drill interval, press .
The drill timer stops, but the activity timer continues to record the entire swim session.
4 Select a distance for the completed drill.
Distance increments are based on the pool size selected for the activity profile.
Select an option:
5
• To start another drill interval, press .
• To start a swim interval, scroll up or down to return to the swim training screens.
Select an option:
6
• To resume the activity, press .
• To end the activity, press .
Triathletes, duathletes, and other multisport competitors can take advantage of the multisport activities, such
as Triathlon or Swimrun. During a multisport activity, you can transition between activities and continue to view
your total time. For example, you can switch from biking to running and view your total time for biking and
running throughout the multisport activity.
You can customize a multisport activity, or you can use the default triathlon activity set up for a standard
triathlon.
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 From the watch face, press .
2 Select Activities > Multisport > Triathlon.
3 Press to start the activity timer.
NOTE: The first time you start a triathlon activity, you can turn on Auto Sport Change so the watch will
automatically detect sport changes and advance to the next transition or sport (Activity Settings, page 49).
4 If necessary, press at the beginning and end of each transition (How can I undo a lap button press?,
page 147).
The transition feature is on by default, and the transition time is recorded separately from the activity time.
The transition feature can be turned on or off in the triathlon activity settings. If transitions are turned off,
press to change sports.
5 After you complete your activity, press , and select Save.
Apps and Activities 29
1 From the watch face, press .
2 Select Activities > Edit > Add > Multisport.
3 Select a multisport activity type, or select Custom and enter a name.
Duplicate activity names include a number. For example, Triathlon(2).
4 Select two or more activities.
5 Select an option:
• Select an option to customize specific activity settings. For example, you can select whether to include
transitions.
• Select Done to save and use the multisport activity.
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 (Activity Settings, page 49).
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.
When cycling with GPS turned off, speed and distance data are not available unless you have an optional sensor
that sends speed and distance data to the watch, such as a speed or cadence sensor.
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 in your Garmin Connect account and send them to your watch.
1 From the watch face, press .
2 Select Activities > Gym > Strength.
Select an option:
3
• To do an open-ended workout, select Free.
TIP: You can enable the Rest Countdown option to alert you after a specified rest timer duration.
To follow a structured workout, select a workout, scroll down and select a step to view the exercise
•
animation (if available), and when you have finished viewing the workout, press , and select Do
Workout.
TIP: You can view the required equipment, edit the workout, and more before you start the workout.
4 Press to start the activity.
5 Start your first set.
The watch counts your reps. Your rep count appears when you complete at least four reps.
TIP: The watch can only count reps of a single move for each set. When you want to change moves, you
should finish the set and start a new one.
6 Press to finish the set and move to the next exercise, if available.
The watch displays the total reps for the set.
7 If necessary, edit the set, the number of reps, and the weight used for the set.
8 If necessary, press when you are done resting to start your next set.
Repeat for each strength training set until your activity is complete.
9
TIP: During your workout, you can press to edit your previous sets. For structured workouts, you have
options to skip a set or change the next set.
30 Apps and Activities
10 After your last set, press , and select Stop Workout.
11 Select Save.
You can record a mobility activity using active and rest intervals, or you can download mobility workouts from
Garmin Connect.
1 Press .
2 Select Activities > Gym > Mobility.
3 Scroll down, and select Training.
4 Select an option:
• To change the active and rest intervals, select Intervals.
• To download and complete a workout from Garmin Connect, select Workout Library > Browse Workouts,
and follow the on-screen instructions.
5 Press to start the activity timer.
The watch guides you through the mobility exercises.
6 Scroll to view additional data screens.
You can use specialized timers to record a high-intensity interval training (HIIT) activity.
1 From the watch face, press .
2 Select Activities > Gym > HIIT.
3 Select an option:
• Select Free to record an open, unstructured HIIT activity.
• Select HIIT Timers > AMRAP to record as many rounds as possible during a set time period.
• Select HIIT Timers > EMOM to record a set number of moves every minute on the minute.
• Select HIIT Timers > Tabata to alternate between 20-second intervals of maximum effort with 10 seconds
of rest.
• Select HIIT Timers > Custom to set your move time, rest time, number of moves, and number of rounds.
• Select Workouts to follow a saved workout.
4 If necessary, follow the on-screen instructions.
5 Press to start your first round.
The watch displays a countdown timer and your current heart rate.
6 If necessary, press to manually move to the next round or rest.
7 After you finish the activity, press to stop the activity timer.
8 Select Save.
Apps and Activities 31
You can record routes during an indoor climbing activity. A route is a climbing path along an indoor rock wall.
1 From the watch face, press .
2 Select Activities > Gym > Climb Indoor.
3 Select to record route statistics.
Select a grading system.
4
NOTE: The next time you start an indoor climbing activity, the device uses this grading system. You can hold
, select the activity settings, and select Grading System to change the system.
5 Select the difficulty level for the route.
6 Press .
7 Start your first route.
NOTE: When the route timer is running, the device automatically locks the buttons to prevent accidental
button presses. You can hold any button to unlock the watch.
When you finish the route, descend to the ground.
8
The rest timer starts automatically when you are on the ground.
NOTE: If necessary, you can press to finish the route.
9 Select an option:
• To save a successful route, select Completed.
• To save an unsuccessful route, select Attempted.
• To delete the route, select Discard.
10 Enter the number of falls for the route.
11 When you are done resting, press and begin your next route.
12 Repeat this process for each route until your activity is complete.
13 Press .
14 Select Save.
32 Apps and Activities
Before you play golf, you should charge the watch (Charging the Watch, page 141).
1 From the watch face, press .
2 Select Activities > Outdoor > Golf.
The device locates satellites, calculates your location, and selects a course if there is only one course
nearby.
3 If the course list appears, select a course from the list.
Courses are updated automatically.
4 If necessary, set your driver distance.
5 Select to keep score.
Apps and Activities 33
6 Select a tee box.
The hole information screen appears.
Current hole number
Par for the hole
Map of the hole
Driver distance from the tee box
Distances to the front, middle, and back of the green
NOTE: Because pin locations change, the watch calculates the distance to the front, middle, and back of the
green, but not the actual pin location.
Select an option:
7
• Tap the map to view more detail or change the flag location (Moving the Flag, page 36).
• Swipe up or down to scroll through the holes.
• Press to open the golf menu (Golf Menu, page 35).
• Hold to open the golf settings (Golf Settings, page 35).
When you move to the next hole, the watch automatically transitions to display the new hole information.
34 Apps and Activities
During a round, you can press to access additional features in the golf menu.
View Green: Allows you to move the pin location to get a more precise distance measurement (Moving the Flag,
page 36).
Change Green: Allows you to change the green when more than one green is available for a hole.
Scorecard: Opens the scorecard for the round (Keeping Score, page 36).
Hazards: Allows you to view distances to hazards along the fairway for par 4 and 5 holes (Viewing Hazards,
page 38).
Layups: Allows you to view a list of layup and dogleg distances for par 4 and 5 holes (Viewing Layup and Dogleg
Distances, page 38).
PinPointer: The PinPointer feature is a compass that points to the pin location when you are unable to see the
green. This feature can help you line up a shot even if you are in the woods or in a deep sand trap.
NOTE: Do not use the PinPointer feature while in a golf cart. Interference from the golf cart can affect the
accuracy of the compass.
Round Info: Shows the recorded time, distance, and steps traveled during the current round. This automatically
starts and stops when you start or end a round.
Measure Shot: Shows the distance of your previous shot recorded with the Garmin AutoShot™ feature (Viewing
Measured Shots, page 36). You can also manually record a shot (Manually Measuring a Shot, page 36).
Custom Targets: Allows you to save a location, such as an object or obstacle, for the current hole (Saving
Custom Targets, page 38).
Club Stats: Shows your statistics with each golf club, such as distance and accuracy information. Appears when
you pair compatible Approach® club tracking sensors or enable the Club Prompt setting.
Sunrise & Sunset: Shows the sunrise, sunset, and twilight times for the current day.
Settings: Allows you to customize the golf activity settings (Golf Settings, page 35).
End Round: Ends the current round.
During a round, you can press , and select Settings to customize the golf settings.
Scoring: Allows you to set the scoring options (Scoring Settings, page 37).
Driver Distance: Sets the average distance the ball travels from the tee box on your drive. The driver distance
appears as an arc on the map.
Tournament Mode: Disables the PinPointer feature. This feature is not allowed during sanctioned tournaments
or handicap calculation rounds.
Golf Distance: Sets the unit of measure for distance while playing golf.
Club Prompt: Prompts you to enter which golf club you used after each detected shot to record your club
statistics (Recording Statistics, page 37).
Satellites: Sets the satellite system to use for the activity (Satellite Settings, page 54).
Big Numbers: Changes the size of the numbers on the hole view screen (Big Numbers Mode, page 39).
Record Activity: Enables activity FIT file recording. FIT files record fitness information that is tailored for the
Garmin Connect website and app.
Touch: Enables the touchscreen during the golf activity.
Club Sensors: Allows you to set up your compatible Approach club tracking sensors (Pairing Your Wireless
Sensors, page 97).
Apps and Activities 35
You can take a closer look at the green and move the pin location.
1 From the hole information screen, press .
2 Select View Green.
3 If necessary, use the slider on the right side of the screen to zoom in or out.
4 Tap or drag to move the pin location.
5 Press .
The distances on the hole information screen are updated to show the new pin location. The pin location is
saved for only the current round.
Your device features automatic shot detection and recording. Each time you take a shot along the fairway, the
device records your shot distance so you can view it later.
TIP: Automatic shot detection works best when you wear the device on your leading wrist and make good
contact with the ball. Putts are not detected.
1 While playing golf, press .
2 Select Measure Shot.
Your last shot distance appears.
NOTE: The distance automatically resets when you hit the ball again, putt on the green, or move to the next
hole.
3 Press and select Previous Shots to view all recorded shot distances.
NOTE: The distance from the most recent shot also displays at the top of the hole information screen.
You can manually add a shot if the watch doesn't detect it. You must add the shot from the location of the
missed shot.
1 Take a shot and watch where your ball lands.
2 From the hole information screen, press .
3 Select Measure Shot.
4 Press .
5 Select Add Shot > .
6 If necessary, enter the club you used for the shot.
7 Walk or drive to your ball.
The next time you take a shot, the watch automatically records your last shot distance. If necessary, you can
manually add another shot.
1 From the hole information screen, press .
2 Select Scorecard.
The scorecard appears when you are on the green.
3 Press or to scroll through the holes.
4 Press to select a hole.
5 Press or to set the score.
Your total score is updated.
36 Apps and Activities
Before you can record statistics, you must enable statistics tracking (Scoring Settings, page 37).
1 From the scorecard, select a hole.
2 Enter the total number of strokes taken, including putts, and press .
3 Set the number of putts taken, and press .
NOTE: The number of putts taken is used for statistics tracking only and does not increase your score.
4 If necessary, select an option:
NOTE: If you are on a par 3 hole, fairway information does not appear.
• If your ball hit the fairway, select In Fairway.
• If your ball missed the fairway, select Missed Right or Missed Left.
5 If necessary, enter the number of penalty strokes.
During a round, press , and select Settings > Scoring.
Scoring Method: Changes the method the device uses to keep score.
Handicap Scoring: Enables handicap scoring.
Set Handicap: Sets your handicap when handicap scoring is enabled.
Show Score: Displays your total score for the round at the top of the scorecard (Keeping Score, page 36).
Stat Tracking: Enables statistics tracking for the number of putts, greens in regulation, and fairways hit while
playing golf.
Penalties: Enables penalty stroke tracking while playing golf (Recording Statistics, page 37).
Prompt: Enables the prompt at the start of a round asking if you want to keep score.
When you select the Stableford scoring method (Activity Settings, page 49), points are awarded based on the
number of strokes taken relative to par. At the end of a round, the highest score wins. The device awards points
as specified by the United States Golf Association.
The scorecard for a Stableford scored game shows points instead of strokes.
0 2 or more over
1 1 over
2 Par
3 1 under
4 2 under
5 3 under
Viewing the Direction to the Pin
The PinPointer feature is a compass that provides directional assistance when you are unable to see the green.
This feature can help you line up a shot even if you are in the woods or in a deep sand trap.
NOTE: Do not use the PinPointer feature while in a golf cart. Interference from the golf cart can affect the
accuracy of the compass.
1 From the hole information screen, press .
2 Select PinPointer.
The arrow points to the pin location.
Apps and Activities 37
While playing a round, you can save up to five custom targets for each hole. Saving a target is useful for
recording objects or obstacles that are not shown on the map. You can view the distances to these targets from
the hazards and layups screen (Playing Golf, page 33).
1 Stand near the target you want to save.
NOTE: You cannot save a target that is far from the currently selected hole.
2 From the hole information screen, press .
3 Select Custom Targets.
4 Select a target type.
You can view distances to hazards along the fairway for par 4 and 5 holes. Hazards that affect shot selection
are displayed individually or in groups to help you determine the distance to layup or carry.
1 Press .
2 Select Hazards.
• The direction and distance to the front or back of the nearest hazard appear on the screen.
• The hazard type is listed at the top of the screen.
• The green is represented as a half circle at the top of the screen. The line below the green represents
the center of the fairway.
• Hazards are indicated by a letter signifying the order of the hazards on the hole, and are shown below
the green in approximate locations relative to the fairway.
You can view a list of layup and dogleg distances for par 4 and 5 holes.
1 Press .
2 Select Layups.
NOTE: Distances and locations are removed from the list as you pass them.
38 Apps and Activities
You can change the size of the numbers on the hole information screen.
1 During a round, press .
2 Select Settings > Big Numbers.
The distances to the front, middle, and back of the green appear in large font on the hole information screen.
3 Press or to view additional data, such as your handicap rating.
You can record routes during a bouldering activity. A route is a climbing path along a boulder or small rock
formation.
1 From the watch face, press .
2 Select Activities > Outdoor > Bouldering.
3 Select a grading system.
NOTE: The next time you start a bouldering activity, the watch uses this grading system. You can scroll
down, select the activity settings, and select Grading System to change the system.
4 Select the difficulty level for the route.
5 Press to start the route timer.
6 Start your first route.
7 Press to finish the route.
8 Select an option:
• To save a successful route, select Completed.
• To save an unsuccessful route, select Attempted.
• To delete the route, select Discard.
9 When you are done resting, press to start your next route.
10 Repeat this process for each route until your activity is complete.
11 After your last route, press to stop the route timer.
12 Select Save.
Apps and Activities 39
You can use the Expedition activity to prolong the battery life while recording a multi-day activity.
1 From the watch face, press .
2 Select Activities > Outdoor > Expedition.
3 Press to start the activity timer.
The device enters low power mode and collects GPS track points once an hour. To maximize battery life, the
device turns off all sensors and accessories, including the connection to your smartphone.
During an expedition, track points are recorded automatically based on the selected recording interval. You can
manually record a track point at any time.
1 During an expedition, press .
2 Select Add Point.
1 During an expedition, press .
2 Select View Points.
3 Select a track point from the list.
4 Select an option:
• To start navigating to the track point, select Go To.
• To view detailed information about the track point, select Details.
1 From the watch face, press .
2 Select Activities > Outdoor > Fish.
3 Press .
4 Press , and select an option:
• To add the catch to your fish count and save the location, select Log Catch.
• To save your current location, select Save Location.
• To set an interval timer, end time, or end time reminder for the activity, select Fish Timers.
• To navigate back to the starting point of your activity, select Back to Start, and select an option.
• To view your saved locations, select Saved Locations.
• To navigate to a destination, select Navigation, and select an option.
• To edit the activity settings, select Settings, and select an option (Activity Settings, page 49).
5 After you complete your activity, press , and select End Fish.
40 Apps and Activities
You can save locations relevant to your hunt and view a map of saved locations. During a hunting activity, the
device uses a GNSS mode that conserves battery life.
1 From the watch face, press .
2 Select Activities > Outdoor > Hunt.
3 Press , and select Start Hunt.
4 Press , and select an option:
• To navigate back to the starting point of your activity, select Back to Start, and select an option.
• To save your current location, select Save Location.
• To view locations saved during this hunt activity, select Hunt Locations.
• To view all previously saved locations, select Saved Locations.
• To navigate to a destination, select Navigation, and select an option.
5 After you complete your hunt, press , and select End Hunt.
Your watch records the details of each downhill skiing or snowboarding run using the auto run feature. This
feature is turned on by default for downhill skiing and snowboarding. It automatically records new ski runs when
you start moving down hill.
1 Start a skiing or snowboarding activity.
2 Hold .
3 Select View Runs.
4 Press and to view details of your last run, your current run, and your total runs.
The run screens include time, distance traveled, maximum speed, average speed, and total descent.
The backcountry skiing or snowboarding activity lets you switch between climbing and descending tracking
modes so you can accurately track your statistics. You can customize the Mode Tracking setting to
automatically or manually switch tracking modes (Activity Settings, page 49).
1 From the watch face, press .
2 Select an option:
• Select Activities > Winter Sports > Backcountry Ski.
• Select Activities > Winter Sports > Backcountry Snowboard.
3 Select an option:
• If you are starting your activity on a climb, select Climbing.
• If you are starting your activity moving downhill, select Descending.
4 Press to start the activity timer.
5 If necessary, press to switch between climbing and descending tracking modes.
6 After you complete your activity, press , and select Save.
Apps and Activities 41
NOTE: The HRM-Pro series accessory must be paired to the Forerunner watch using ANT+ technology.
You can use your compatible Forerunner watch paired with the HRM-Pro series accessory to provide real-time
feedback about your cross-country skiing performance. The power output is measured in watts. Factors that
affect power include your speed, elevation changes, wind, and snow conditions. You can use power output to
measure and improve your skiing performance.
NOTE: Skiing power values are generally lower than cycling power values. This is normal and occurs because
humans are less efficient at skiing than they are at cycling. It is common for ski power values to be 30 to 40
percent lower than cycling power values at the same training intensity.
Your watch records the details of each water sport run using the auto run feature. This feature automatically
records new runs based on your movement. The activity timer pauses when you stop moving. The activity timer
starts automatically when your movement speed increases. You can view run details from the paused screen or
while the activity timer is running.
1 Start a water sport activity, such as water skiing.
2 Hold .
3 Select View Runs.
4 Press and to view details of your last run, your current run, and your total runs.
The run screens include time, distance traveled, maximum speed, and average speed.
42 Apps and Activities
The watch uses GPS-based course over ground to determine your course in the tack assist feature, and
does not account for other factors that can affect your boat's direction, such as currents and tides. You are
responsible for the safe and prudent operation of your vessel.
While cruising or racing into the wind, the tack assist feature can help you determine if your boat is being lifted
or headed. When you calibrate tack assist, the watch captures your boat's port and starboard course
over ground (COG) measurements, and uses the COG data to calculate the mean true wind direction and the
boat's tack angle .
The watch uses this data to determine whether your boat is being lifted or headed due to wind shifts.
By default, the tack assist feature is set to automatic. Each time you calibrate the port or starboard COG, the
watch recalibrates the opposite side and true wind direction. You can change the tack assist settings to enter a
fixed tack angle or true wind direction.
1 From the watch face, select .
2 Select Water Sports, and select Sail or Sail Race.
3 Select or to view the tack assist screen.
NOTE: You may need to add the tack assist screen to the data screens for the activity (Customizing the Data
Screens, page 48).
4 Select .
Select an option:
5
• To calibrate the starboard side, select .
• To calibrate the port side, select .
TIP: If the wind is coming from the starboard side of the vessel, you should calibrate starboard. If the wind is
coming from the port side of the vessel, you should calibrate port.
6 Wait while the device calibrates the tack assist.
An arrow appears and indicates if your boat is being lifted or headed.
Apps and Activities 43
1 From the watch face, press .
2 Select Water Sports, and select Sail or Sail Race.
3 Press or to view the tack assist screen.
4 Hold .
5 Select Tack Angle > Angle.
6 Press or to set the value.
1 From the watch face, press .
2 Select Water Sports, and select Sail or Sail Race.
3 Press or to view the tack assist screen.
4 Hold .
5 Select True Wind Direction > Fixed.
6 Press or to set the value.
To get the best lift estimate when using the tack assist feature, you can try these tips. See Entering a True Wind
Direction, page 44 and Calibrating the Tack Assist, page 43 for more information.
• Enter a fixed tack angle, and calibrate the port side.
• Enter a fixed tack angle, and calibrate the starboard side.
• Reset the tack angle, and calibrate both the port and starboard side.
You can use the device to help you cross the start line of a race exactly when the race begins. When you
synchronize the regatta timer in the sail racing app with the official race countdown timer, you are alerted at
one-minute intervals as the race start approaches. When you set the starting line, the device uses GPS data to
indicate whether your boat will cross the start line before, after, or at the correct time to start the race.
1 From the watch face, press .
2 Select Activities > Water Sports > Sail Race.
3 Wait while the device locates satellites.
4 Hold .
5 Select Start Line Settings.
6 Select an option:
• Select Mark Port to mark the port starting line mark as you sail past it.
• Select Mark Starboard to mark the starboard starting line mark as you sail past it.
• Select Time to Burn to enable or disable the time to burn data on the regatta timer data screen.
• Select Distance to Start to set the distance to the start line, preferred distance units, and length of your
boat.
44 Apps and Activities
Before you can view the time to burn, you must set the starting line (Setting the Starting Line, page 44).
1 From the watch face, press .
2 Select Activities > Water Sports > Sail Race.
3 Wait while the watch locates satellites.
The screen displays the regatta timer and time to burn .
4 If necessary, hold , and select an option:
• To set a fixed timer, select Regatta Time > Fixed, and enter a length of time.
• To set a start time within the next 24 hours, select Regatta Time > GPS, and enter a time of day.
5 Press .
6 Press and to synchronize the regatta timer with the official race countdown.
NOTE: When the burn time is negative, you will arrive at the start line after the race starts. When the burn
time is positive, you will arrive at the start line before the race starts.
7 Press to start the activity timer.
Apps and Activities 45
1 From the watch face, press .
2 Select Activities > Other > Breathwork.
3 Select an option:
• Select Coherence to achieve a state of calm alertness.
• Select Relax and Focus to relax your body and focus the mind.
• Select Relax and Focus (Short) to relax your body and focus the mind in a shorter time frame.
• Select Tranquility to lower your stress level and get ready for sleep.
4 If necessary, select Do Workout.
5 Press to start the activity.
6 Follow the on-screen instructions as the watch guides you through the breathing exercises.
7 Press to skip to the next step in the breathwork phase.
8 After you complete your activity, press , and select Save.
Your average respiration rate and heart rate appear.
9 Press .
10 Select All Stats.
Your average heart rate, maximum heart rate, average respiration rate, and stress change appear.
You can use a guided session or create your own meditation activity.
1 From the watch face, press .
2 Select Activities > Other > Meditation.
3 Select an option:
• Select Free to record an open, unstructured meditation activity.
• Select Session to follow a guided session with audio.
• Select Custom to create a custom session with audio.
4 If necessary, press , or follow the on-screen instructions.
5 Press to start the activity timer.
The watch displays a countdown timer or intention.
6 Select an option:
• Select to listen to the meditation audio from the external speaker and set the speaker volume.
• Connect your headphones to listen to the meditation audio (Connecting Bluetooth Headphones, page 130).
NOTE: Notifications are disabled during the meditation activity.
7 After you complete your activity, press , and select Save.
You can customize the activities and apps list, data screens, data fields, and other settings.
46 Apps and Activities
1 From the watch face, press .
2 Select Edit.
Select an option:
3
• To change the location of an app in the list, select an app, press or to move the app, and press
to select the new location.
• To remove an app from the list, select the app, and select .
• To add an app, select Add, and select one or more apps.
Your favorite activities list appears at the top of the list, and it provides quick access to the activities you use
frequently. You can add or remove favorite activities at any time.
1 From the watch face, press .
2 Select Activities.
Your favorite activities appear at the top of the list.
3 Select Edit.
Select an option:
4
• To change the location of an activity in the list, select an activity, press or to move the activity,
and press to select the new location.
• To remove a favorite activity, select the activity, and select > Remove.
• To add a favorite activity, select Add, and select one or more activities.
Pinning a Favorite Activity to the List
You can pin up to three favorite activities to the top of the app and activity lists.
1 From the watch face, press .
2 Select Activities.
3 Scroll to a favorite activity (Customizing Your Favorite Activities List, page 47).
4 Hold , and select Pin Activity.
The next time you press from the watch face to open the app and activity lists, the pinned activity appears
at the top of the list.
Apps and Activities 47
You can show, hide, and change the layout and content of data screens for each activity.
1 From the watch face, press .
2 Select Activities, and select an activity.
3 Scroll down, and select the activity settings.
4 Select Data Screens.
5 Scroll to the data screen you want to customize.
6 Select .
7 Select an option:
• Select Layout to adjust the number of data fields on the data screen.
• Select Data Fields, and select a field to change the data that appears in the field.
TIP: For a list of all the available data fields, go to Data Fields, page 149. Not all data fields are available
for all activity types.
• Select Reorder to change the location of the data screen in the loop.
• Select Remove to remove the data screen from the loop.
8 If necessary, select Add New to add a data screen to the loop.
You can add a custom data screen, or select one of the predefined data screens.
You can add the map to the data screens loop for a GPS activity.
1 From the watch face, press .
2 Select Activities, and select a GPS activity.
3 Scroll down, and select the activity settings.
4 Select Data Screens > Add New > Map.
1 From the watch face, press .
2 Select Activities > Edit > Add.
3 Select an option:
• Select Copy Activity to create your custom activity starting from one of your saved activities.
• Select Other > Other to create a new custom activity.
4 If necessary, select an activity type.
5 Select a name or enter a custom name.
Duplicate activity names include a number, for example: Bike(2).
6 Select an option:
• Select an option to customize specific activity settings. For example, you can customize the data screens
or auto features.
• Select Done to save and use the custom activity.
48 Apps and Activities
These settings allow you to customize each preloaded activity based on your needs. For example, you can
customize data screens and enable alerts and training features. Not all settings are available for all activity
types. Some activity types have separate settings lists (Golf Settings, page 35).
From the watch face, press , select Activities, select an activity, press , and select the activity settings.
3D Distance: Calculates your distance traveled using your elevation change as well as your horizontal
movement over ground.
3D Speed: Calculates your speed using your elevation change as well as your horizontal movement over ground.
Accent Color: Sets the accent color for the activity icon.
Add Activity: Adds an activity type to a multisport activity.
Alerts: Sets the training or navigation alerts for the activity (Activity Alerts, page 51).
Audio Output: Sets the audio device to use for voice alerts (Playing Voice Alerts During an Activity, page 52).
Auto Climb: Detects elevation changes using the built-in altimeter and automatically displays relevant climb
data (Enabling Auto Climb, page 54).
Auto Lap: Sets the options for the Auto Lap feature to automatically mark laps. The Auto Distance option
marks laps at a specific distance. The Auto Position option marks laps at a location where you previously
pressed . When you complete a lap, a customizable lap alert message appears. This feature is helpful for
comparing your performance over different parts of an activity.
Auto Pause: Sets the options for the Auto Pause® feature to stop recording data when you stop moving or when
you drop below a specified speed. This feature is helpful if your activity includes stop lights or other places
where you must stop.
Auto Rest: Automatically creates a rest interval when you stop moving during a pool swim activity (Swim Auto
Rest and Manual Rest, page 28). Sets the options for automatically starting and stopping the rest timer for the
ultra run activity (Ultra Run Auto Rest Settings, page 23).
Auto Run: Automatically detects ski or water sport runs using the built-in accelerometer (Viewing Your Ski Runs,
page 41, Viewing Your Water Sport Runs, page 42).
Auto Scroll: Automatically scrolls through all of the activity data screens while the activity timer is running.
Auto Set: Automatically starts and stops exercise sets during a strength training activity.
Auto Sport Change: Automatically detects a transition to the next sport in a multisport activity, such as a
triathlon.
Auto Start: Automatically starts a motocross or BMX activity when you start moving.
Broadcast Heart Rate: Automatically broadcasts heart rate data from your watch to paired devices when you
start the activity (Broadcasting Heart Rate Data, page 112).
ClimbPro: Displays ascent information for upcoming and current climbs while navigating a course (Using
ClimbPro, page 53).
Countdown Start: Enables a countdown timer for pool swimming intervals.
Data Screens: Customizes data screens and adds new data screens for the activity (Customizing the Data
Screens, page 48).
Edit Weight: Prompts you to add the weight used for an exercise set during a strength training or cardio activity.
Ending Alerts: Sets an alert for two or five minutes before the end of your meditation activity.
Flashlight Strobe: Sets the LED flashlight strobe mode, speed, and color during the activity.
Grading System: Sets the grading system for rating the route difficulty for a rock climbing activity.
Jump Mode: Sets the jump rope activity target to a set time, number of reps, or open ended.
Lane Number: Sets your lane number for track running.
Laps: Configures the settings for the Auto Lap, Lap Key, and Lap Alert options.
Lap Alert: Sets the data fields to show for laps.
Apps and Activities 49
Lap Key: Enables the button for recording a lap or rest during an activity. You can also define the default
behavior for the button during a multisport activity.
Lock Device: Locks the touchscreen and buttons during a multisport activity to prevent inadvertent button
presses and touchscreen swipes.
Map Settings: Sets the display preferences for the map data screen for the activity (Map Settings, page 116).
Map Layers: Sets the map data to show on the map (Showing and Hiding Map Data, page 118).
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.
Mode Tracking: Sets the ascent and descent tracking mode to automatic or manual for backcountry skiing and
snowboarding.
Obstacle Tracking: Saves obstacle locations from your first loop of the course. On repeat loops of the course,
the watch uses the saved locations to switch between obstacle and running intervals (Recording an Obstacle
Racing Activity, page 23).
Pack Weight: Sets the weight of the pack you are carrying.
Performance Condition: Enables the performance condition feature during an activity (Performance Condition,
page 71).
Pool Size: Sets the pool length for pool swimming.
Power Averaging: Controls whether the watch includes zero values for bike power data that occur when you are
not pedaling.
Power Mode: Sets the default power mode for the activity.
Power Save Timeout: Sets the timeout limit for the watch to stay in activity mode while waiting for you to start
the activity, for example, when you are waiting for a race to start. The Normal option sets the watch to enter
low-power watch mode after 5 minutes of inactivity. The Extended option sets the watch to enter low-power
watch mode after 25 minutes of inactivity. The extended mode can result in shorter battery life between
charges.
Record After Sunset: Sets the watch to record track points after sunset during an expedition.
Record Temperature: Records the ambient temperature around the watch or from a paired temperature sensor.
Record VO2 Max.: Records a VO2 max. estimate for trail run and ultra run activities.
Recording Interval: Sets the frequency for recording track points during an expedition. By default, GPS track
points are recorded once an hour, and they are not recorded after sunset. Recording track points less
frequently maximizes battery life.
Rename: Sets the activity name.
Rep Counting: Records rep counts during a workout. The Workouts Only option records rep counts during
guided workouts only.
Repeat: Records repeats for multisport activities. For example, you can use this option for activities that include
multiple transitions, such as a swimrun.
Restore Defaults: Resets the activity settings.
Route Stats: Records route statistics for indoor climbing activities.
Routing: Sets the preferences for calculating routes for the activity (Routing Settings, page 53).
Running Power: Records running power data and customizes the settings (Running Power Settings, page 99).
Runs: Configures the settings for the Auto Run, Lap Key, and Lap Alert options.
Satellites: Sets the GNSS satellite system to use for the activity (Satellite Settings, page 54).
Segment Alerts: Notifies you about approaching saved segments (Segments, page 54).
Self Evaluation: Sets how often you evaluate your perceived effort for the activity (Evaluating an Activity,
page 20).
SpeedPro: Records advanced speed metrics for windsurf activity runs.
Stroke Detection: Automatically detects your stroke type for pool swimming.
50 Apps and Activities
Touch: Enables the touchscreen during an activity or only for the map screen.
Touch Lock: Enables swiping down from the top of the screen to unlock the touchscreen.
Track Detection: Automatically detects if you are on a track for running.
Transitions: Enables transitions for multisport activities.
Units: Sets the units of measure for the activity.
Vibration Alerts: Notifies you to inhale or exhale during a breathwork activity.
Workout Videos: Plays instructive workout animations for a strength, cardio, yoga, or Pilates activity.
Animations are available for pre-installed workouts and workouts downloaded from your Garmin Connect
account.
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. There are three types of alerts: event alerts, range alerts, and recurring alerts.
Event alert: An event alert notifies you one time. The event is a specific value. For example, you can set the
watch to alert you when you burn a specified number of calories.
Range alert: A range alert notifies you each time the watch is above or below a specified range of values. For
example, you can set the watch to alert you when your heart rate is below 60 beats per minute (bpm) and
over 210 bpm.
Recurring alert: A recurring alert notifies you each time the watch records a specified value or interval. For
example, you can set the watch to alert you every 30 minutes.
Cadence Range You can set minimum and maximum cadence values.
Calories Event, recurring You can set the number of calories.
You can select an existing message or create a custom message and select
an alert type.
Distance Event, recurring You can set a distance interval.
Elevation Range You can set minimum and maximum elevation values.
You can set minimum and maximum heart rate values or select zone
Heart Rate Range changes. See About Heart Rate Zones, page 131 and Heart Rate Zone Calcu
lations, page 133.
Pace Range You can set minimum and maximum pace values.
Pacing Recurring You can set a target swim pace.
Power Range You can set the high or low power level.
Proximity Event You can set a radius from a saved location.
Run/Walk Recurring You can set timed walking breaks at regular intervals.
Running Power Event, range You can set minimum and maximum power zone values.
Speed Range You can set minimum and maximum speed values.
Stroke Rate Range You can set high or low strokes per minute.
Time Event, recurring You can set a time interval.
Track Timer Recurring You can set a track time interval in seconds.
Apps and Activities 51
1 From the watch face, press .
2 Select Activities, and select an activity.
NOTE: This feature is not available for all activities.
3 Press .
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.
For event and recurring alerts, a message appears each time you reach the alert value. For range alerts, a
message appears each time you exceed or drop below the specified range (minimum and maximum values).
Your watch can play motivational status announcements during a run or other activity. During a voice alert, the
watch or phone lowers the volume of the primary audio to play the announcement.
NOTE: This feature is not available for all activities.
1 From the watch face, hold .
2 Select Watch Settings > Focus Modes > Activity > Voice Alerts.
3 Select an option:
• To set voice alerts to play through the watch speaker, select Audio Output > Watch.
• To set voice alerts to play through your phone or connected Bluetooth headphones, if available, select
Audio Output > Connected Devices.
• To hear turn-by-turn alerts during navigation, select Guidance Alerts.
• To hear an alert for each lap, select Lap Alert.
• To customize alerts with your pace and speed information, select Pace/Speed Alert.
• To customize alerts with your heart rate information, select Heart Rate Alert.
• To customize alerts with power data, select Power Alert.
• To hear alerts when you start and stop the activity timer, including the Auto Pause feature, select Timer
Events.
• To hear workout alerts play as a voice alert, select Workout Alerts.
• To hear activity alerts play as a voice alert, select Activity Alerts (Activity Alerts, page 51).
52 Apps and Activities
You can change the routing settings to customize the way the watch calculates routes for each activity.
NOTE: Not all settings are available for all activity types.
From the watch face, press , select Activities, select an activity, press , select the activity settings, and
select Routing.
Popularity Routing: Calculates routes based on the most popular runs and rides from Garmin Connect.
Courses: Sets how you navigate courses using the watch. Use the Follow Course option to navigate a course
exactly as it appears, without recalculating. Use the Use Map option to navigate a course using routable
maps, and recalculate the route if you stray from the course.
Calculation Method: Sets the calculation method to minimize the time, distance, or ascent in routes.
Avoidances: Sets the road or transportation types to avoid in routes.
Type: Sets the behavior of the pointer that appears during direct routing.
The ClimbPro feature helps you manage your effort for the upcoming climbs on a course. You can view climb
details, including gradient, distance, and elevation gain, before or in real time while following a course. Cycling
climb categories, based on length and gradient, are indicated by color.
1 From the watch face, press .
2 Select Activities, and select an activity.
NOTE: This feature is not available for all activities.
3 Scroll down, and select the activity settings.
4 Select ClimbPro > Status > When Navigating.
5 Select an option:
• Select Data Field to customize the data field that appears on the ClimbPro screen.
• Select Alert to set alerts at the start of a climb or at a certain distance from the climb.
• Select Descents to turn descents on or off for running activities.
• Select Climb Detection to choose the types of climbs detected during cycling activities.
6 Review the climbs and course details for the course (Using the Saved App, page 13).
7 Start following a saved course (Navigating to a Destination, page 118).
Apps and Activities 53
You can use the auto climb feature to detect elevation changes automatically. You can use it during activities
such as climbing, hiking, running, or biking.
1 From the watch face, press .
2 Select Activities, and select an activity.
NOTE: This feature is not available for all activities.
3 Press .
4 Select the activity settings.
5 Select Auto Climb > Status.
6 Select Always or When Not Navigating.
7 Select an option:
• Select Run Screen to identify which data screen appears while running.
• Select Climb Screen to identify which data screen appears while climbing.
• Select Invert Colors to reverse the display colors when changing modes.
• Select Vertical Speed to set the rate of ascent over time.
• Select Mode Switch to set how quickly the device changes modes.
NOTE: The Current Screen option allows you to automatically switch to the last screen you were viewing
before the auto climb transition occurred.
You can change the GNSS satellite settings to customize the satellite systems used for each activity. For more
information about GNSS satellite systems, go to garmin.com/aboutGPS.
From the watch face, press , select Activities, select an activity, scroll down and select the activity settings,
and select Satellites.
NOTE: This feature is not available for all activities.
Off: Disables GNSS satellite systems for the activity.
Use Default: Enables the watch to use the default activity focus mode setting for GNSS satellites (Customizing a
Default Focus Mode, page 109).
GPS Only: Enables the GPS satellite system.
All Systems: Enables multiple GNSS satellite systems. Using multiple GNSS satellite systems together offers
increased performance in challenging environments and faster position acquisition than using GPS only.
However, using multiple GNSS systems can reduce battery life more quickly than using GPS only.
All + Multi-Band: Enables multiple GNSS satellite systems on multiple frequency bands. Multi-band GNSS
systems use multiple frequency bands and allow for more consistent track logs, improved positioning,
improved multi-path errors, and fewer atmospheric errors when using the watch in challenging environments.
Auto Select: Enables the watch to use SatIQ™ technology to dynamically select the best multi-band GNSS
system based on your environment. The Auto Select setting offers the best positioning accuracy while still
prioritizing battery life.
UltraTrac: Records track points and sensor data less frequently. Enabling the UltraTrac feature increases
battery life but decreases the quality of recorded activities. You should use the UltraTrac feature for activities
that demand longer battery life and for which frequent sensor data updates are less important.
You can send running or cycling segments from your Garmin Connect account to your device. After a segment
is saved to your device, you can race a segment, trying to match or exceed your personal record or other
participants who have raced the segment.
NOTE: When you download a course from your Garmin Connect account, you can download all of the available
segments in the course.
54 Apps and Activities
You can download Strava segments to your Forerunner device. Follow Strava segments to compare your
performance with your past rides, friends, and pros who have ridden the same segment.
To sign up for a Strava membership, go to the segments menu in your Garmin Connect account. For more
information, go to www.strava.com.
The information in this manual applies to both Garmin Connect segments and Strava segments.
1 From the watch face, press .
2 Select Activities, and select an activity.
NOTE: This feature is not available for all activities.
3 Press .
4 Select the activity settings.
5 Select Segments.
6 Select a segment.
7 Select an option:
• Select Race Times to view the time and average speed or pace for the segment leader.
• Select Map to view the segment on the map.
• Select Elevation Plot to view an elevation plot of the segment.
Segments are virtual race courses. You can race a segment, and compare your performance to past activities,
others' performance, connections in your Garmin Connect account, or other members of the running or cycling
communities. You can upload your activity data to your Garmin Connect account to view your segment position.
NOTE: If your Garmin Connect account and Strava account are linked, your activity is automatically sent to your
Strava account so you can review the segment position.
1 From the watch face, press .
2 Select an activity.
3 Go for a run or ride.
When you approach a segment, a message appears, and you can race the segment.
4 Start racing the segment.
A message appears when the segment is complete.
Apps and Activities 55
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 59).
From any screen, hold .
56 Controls
ABC Select to open the altimeter, barometer, and compass app.
Airplane Mode Select to enable airplane mode to turn off all wireless communications.
Alarm Clock Select to add or edit an alarm (Setting an Alarm, page 85).
Select to view the current time of day in additional time zones (Adding Alternate
Time Zones, page 88).
Altimeter Select to open the altimeter screen.
Assistance Select to send an assistance request (Requesting Assistance, page 126).
Barometer Select to open the barometer screen.
Select to enable the battery saver feature (Customizing the Battery Saver Feature,
page 134).
Select to adjust the screen brightness (Display and Brightness Settings,
page 94).
Broadcast Heart Select to turn on heart rate broadcasting to a paired device (Broadcasting Heart
Rate Rate Data, page 112).
Calculator Select to use the calculator, including the tip calculator.
Calendar Select to view upcoming events from your phone calendar.
Select to manually take a photo and record a video clip (Using the Varia Camera
Controls, page 100).
Select to open the Clocks app to set an alarm, timer, stopwatch, or view alternate
time zones (Clocks, page 85).
Compass Select to open the compass screen.
Select to turn off the screen for alerts, gestures, and Always On Display mode
(Display and Brightness Settings, page 94).
Select to enable do not disturb mode to dim the screen and disable alerts and
notifications. For example, you can use this mode while watching a movie.
Select to play an audible alert on your paired phone, if it is within Bluetooth range.
The Bluetooth signal strength appears on the Forerunner watch screen, and it
Find My Phone increases as you move closer to your phone.
Select to navigate to your lost phone during a GPS activity (Locating a Phone Lost
During a GPS Activity, page 103).
Flashlight Select to turn on the LED flashlight (Using the LED Flashlight, page 60).
Focus Mode Select to change the current focus mode (Focus Modes, page 109).
Controls 57
Garmin Share Select to open the Garmin Share app (Garmin Share, page 104).
History Select to view your activity history, records, and totals.
Select to view and send messages using the Messenger app (Using the
Messenger Feature, page 17).
Select to control music playback on your phone.
Select to control music playback on your watch or phone.
Select to view calls, texts, social network updates, and more, based on your
phone notification settings (Enabling Phone Notifications, page 102).
Phone Select to disable Bluetooth technology and your connection to your paired phone.
Select to connect to your phone's voice assistant (Using the Phone Assistant,
page 101).
Power Off Select to turn off the watch.
Pulse Oximeter Select to open the pulse oximeter app (Pulse Oximeter, page 112).
Red Shift Select to turn the screen to shades of red to use the watch in low light conditions.
Select to set a reference point for navigation (Setting a Reference Point,
page 124).
Select to save your current location to navigate back to it later (Using the Saved
App, page 13).
Settings Select to open the settings menu.
Sleep Mode Select to enable or disable Sleep Mode (Focus Modes, page 109).
Stopwatch Select to start the stopwatch (Using the Stopwatch, page 87).
Select to turn on the LED flashlight strobe. You can create a custom strobe mode
(Editing the Custom Flashlight Strobe, page 60).
Sunrise & Sunset Select to view sunrise, sunset, and twilight times.
Sync Select to sync your watch with your paired phone.
Time Sync Select to sync your watch with the time on your phone or using satellites.
Timer Select to set a countdown timer (Using the Countdown Timer, page 86).
Touch Select to disable touchscreen controls.
58 Controls
Select to enable swiping down from the top of the screen to unlock the
touchscreen.
Select to open the voice command app and say a command (Using Voice
Commands, page 13).
Select to open the voice notes app and record a note (Recording a Voice Note,
page 13).
Volume Select to open the watch volume controls.
Select to open your Garmin Pay wallet and pay for purchases with your watch
(Garmin Pay, page 15).
Water Ejection Select to play tones to eject water from the speaker and microphone ports.
Weather Select to view the current weather forecast and current conditions.
Wi-Fi Select to disable Wi‑Fi communications.
You can add, remove, and change the order of the shortcut menu options in the controls menu (Controls,
page 56).
1 Hold to open the controls menu.
2 Hold .
Select an option:
3
• To add a control to the menu, select Add Controls, and select a control to add.
To change the location of a shortcut in the controls menu, select Reorder Controls, select a control to
•
move, press or to move the control to a new position, and press to select the new location.
• To remove shortcut from the controls menu, select Remove Controls, and select a control to remove.
Controls 59
This device may have a flashlight that can be programmed to flash at various intervals. Consult your physician if
you have epilepsy or are sensitive to bright or flashing lights.
Using the flashlight reduces battery life. You can decrease the brightness to extend the life of the battery.
1 Hold .
2 Select .
3 If necessary, press to turn on the flashlight.
Select an option:
4
• To adjust the brightness or color of the flashlight, press or .
TIP: From any screen, you can quickly press twice to turn on the flashlight. For the first three seconds,
you can press or to adjust the brightness or color of the flashlight.
• To program the flashlight to flash in a selected pattern, hold , select Strobe, select a mode, and press
.
To display your emergency contact information and program the flashlight to flash in a distress pattern,
•
hold , select Distress Pattern, and press .
Programming the flashlight to flash in a distress pattern will not contact your emergency contacts or emergency
services on your behalf. Your emergency contact information will only appear if it has been configured in the
Garmin Connect app.
Using the flashlight strobe reduces battery life.
1 Hold .
2 Select > Custom.
3 Press to turn on the flashlight strobe (optional).
4 Select .
5 Press or to scroll to a strobe setting.
6 Press to scroll through the setting options.
NOTE: You can select slow blink to have a lower impact on battery life.
7 Press to save.
60 Controls
Your watch comes preloaded with glances that provide quick information (Viewing Glances, page 65). Some
glances require a Bluetooth connection to a compatible phone.
Some glances are not visible by default. You can add them to the glances list manually (Customizing the
Glances List, page 65). Some glances appear in a grouping of related metrics, such as health or activity
performance.
TIP: You can also download glances from the Connect IQ Store (Connect IQ Features, page 107).
Glances 61
ABC Displays combined altimeter, barometer, and compass information.
Alternate time Displays the current time of day in additional time zones (Adding Alternate Time Zones,
zones page 88).
At altitudes above 800 m (2625 ft.), displays graphs showing altitude-corrected values for
Altitude acclima
your average pulse oximeter reading, respiration rate, and resting heart rate for the last
tion
seven days.
Altimeter Displays the approximate elevation based on pressure changes.
Barometer Displays the environmental pressure data based on elevation.
With all-day wear, displays your current Body Battery level and a graph of your level for the
last several hours (Body Battery, page 66).
Calendar Displays upcoming meetings from your phone calendar.
Calories Displays your calorie information for the current day.
Allows you to manually take a photo and record a video clip when paired with a compat
Camera controls
ible Varia™ headlight or tail light camera (Using the Varia Camera Controls, page 100).
Compass Displays an electronic compass.
Countdowns Displays upcoming countdown events.
Displays your rider type, aerobic endurance, aerobic capacity, and anaerobic capacity
Cycling ability
(Viewing Cycling Ability, page 82).
Cycling perform Displays cycling performance metrics, such as your VO2 max. and FTP estimates
ance (Performance Measurements, page 67).
Displays your dog's location information when you have a compatible dog tracking device
Dog tracking
paired with your Forerunner watch.
Displays a score, graph, and a short message that describes your overall endurance
Endurance score
based on all recorded activities (Endurance Score, page 81).
Floors climbed Tracks your floors climbed and progress toward your goal.
Displays scheduled workouts when you select a Garmin coach adaptive training plan in
Garmin coach your Garmin Connect account. The plan adjusts to your current level of fitness, coaching
and schedule preferences, and race date.
Golf Displays golf scores and statistics for your last round.
Starts a Health Snapshot session on your watch that records several key health metrics
while you hold still for two minutes. It provides a glimpse of your overall cardiovascular
Health Snapshot status. The watch records metrics such as your average heart rate, stress level, and
respiration rate.
Displays summaries of your saved Health Snapshot sessions.
Health status Displays health metrics, such as your respiration and skin temp.
Displays your current heart rate in beats per minute (bpm) and a graph of your average
Heart rate
resting heart rate (RHR).
Displays a score, graph, contributing metrics, and a short message that describes your hill
Hill score
climbing performance based on your recorded running activities (Hill Score, page 82).
62 Glances
Displays your activity history and a graph of your recorded activities (Using History,
page 89).
Displays your seven-day average of your overnight heart rate variability (Heart Rate Varia
HRV status
bility Status, page 71).
Tracks your time spent participating in moderate to vigorous activities, your weekly
Intensity minutes
intensity minutes goal, and progress toward your goal.
Sends messages through your paired inReach device (Using the inReach Remote,
inReach® controls
page 100).
Displays your internal clock during travel, and provides guidance to help you acclimate to
Jet lag adviser
the time zone of your destination (Using the Jet Lag Adviser, page 84).
Last activity Displays a brief summary of your last recorded activity.
Last ride
Last run Displays a brief summary of your last recorded activity and history of the specified sport.
Last swim
Provides bike light controls when you have a Varia light paired with your Forerunner
watch.
Displays your Garmin Messenger app conversations and allows you to reply to messages
from your watch (Garmin Messenger App, page 108).
Displays the moonrise and moonset times, along with the moon phase, based on your
Moon phase
GPS position.
Provides music player controls for your phone.
Provides music player controls for your phone or watch music.
Displays total nap time and Body Battery level gains. You can start the nap timer and set
an alarm to wake you up (Focus Modes, page 109).
Alerts you to incoming calls, texts, social network updates, and more, based on your
phone notification settings (Enabling Phone Notifications, page 102).
Displays the race event you designate as the primary race in your Garmin Connect
Primary race
calendar (Race Calendar and Primary Race, page 83).
Allows you to take a manual pulse oximeter reading (Getting Pulse Oximeter Readings,
Pulse oximeter page 113). If you are too active for the watch to determine your pulse oximeter reading,
the measurements are not recorded.
Displays your upcoming race events set in your Garmin Connect calendar (Race Calendar
Race calendar
and Primary Race, page 83).
Recovery Displays your recovery time. The maximum time is four days.
Your current respiration rate in breaths per minute and seven-day average. You can do a
breathing activity to help you relax.
Displays the energy cost of aerobic running. Several key metrics contribute to your
Running economy
running economy estimate (Running Economy, page 72).
Running perform Displays running performance metrics, such as your VO2 max. estimate and lactacte
ance threshold (Performance Measurements, page 67).
Glances 63
Tracks your capacity to handle running activities while balancing the risk of injury with
Running tolerance
performance gains (Running Tolerance, page 81).
Provides recommendations for your sleep need based on sleep and activity history,
Sleep coach
circadian rhythm, HRV status, and naps.
Displays total sleep time, a sleep score, and sleep stage information for the previous
Sleep score
night. You can also view any overnight breathing variations (Sleep Tracking, page 114).
Steps Tracks your daily step count, step goal, and data for previous days.
Stocks Displays a customizable list of stocks (Adding a Stock, page 84).
Displays your current stress level and a graph of your stress level. You can do a breathing
Stress activity to help you relax. If you are too active for the watch to determine your stress level,
stress measurements are not recorded.
Sunrise and sunset Displays sunrise, sunset, and civil twilight times.
Temperature Displays temperature data from the internal temperature sensor.
Displays a score and a short message that helps you determine how ready you are for
Training readiness
training each day (Training Readiness, page 80).
Displays your current training status and training load, which shows you how your training
Training status
affects your fitness level and performance (Training Status, page 75).
Displays the current temperature and weather forecast. You can view the current weather
conditions on the map using several map overlays.
64 Glances
Glances provide quick access to health data, activity information, built-in sensors, and more. When you pair your
watch, you can view data from your phone, such as health information, weather, and calendar events.
1 From the watch face, press to scroll through the glances list.
TIP: You can also swipe to scroll or tap to select options.
2 Press to view more information.
Select an option:
3
• Press to view details about a glance.
• Press to view additional options and functions for a glance.
1 From the watch face, press to view the glances list.
2 Select Edit.
Select an option:
3
• To change the location of a glance in the list, select a glance, press or to move the glance, and
press to select the new location.
• To remove a glance from the list, select a glance, and select .
• To add a glance to the list, select Add, and select one or more glances.
TIP: You can select Create Folder to create a folder that contains multiple glances (Creating a Glances
Folder, page 66).
Glances 65
You can customize the glances list to create folders of related glances.
1 From the watch face, press to view the glances list.
2 Select Edit > Add > Create Folder.
3 Select the glances to include in the folder, and select Done.
NOTE: If the glances are already in the glance list, you can move or copy them into the folder.
4 Select or enter a name for the folder.
5 Select an icon for the folder.
If necessary, select an option:
6
• To edit the folder, scroll to the folder in the glances list, and hold .
• To edit the glances in the folder, open the folder and select Edit (Customizing the Glances List, page 65) .
Your watch analyzes your heart rate variability, stress level, sleep quality, and activity data to determine your
overall Body Battery level. Like a gas gauge on a car, it indicates your amount of available reserve energy. The
Body Battery level range is from 5 to 100, where 5 to 25 is very low reserve energy, 26 to 50 is low reserve
energy, 51 to 75 is medium reserve energy, and 76 to 100 is high reserve energy.
You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level,
long-term trends, and additional details (Tips for Improved Body Battery Data, page 66).
• For more accurate results, wear the watch while sleeping.
• Good sleep charges your Body Battery.
• Strenuous activity and high stress can cause your Body Battery to drain more quickly.
• Food intake, as well as stimulants like caffeine, has no impact on your Body Battery.
66 Glances
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 garmin.com
/performance-data/running.
NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn
about your performance.
Functional threshold power (FTP): The watch uses your user profile information from the initial setup to
estimate your FTP (Getting Your FTP Estimate, page 73).
HRV status: The watch analyzes your wrist heart rate readings while you are sleeping to determine your heart
rate variability (HRV) status based on your personal, long-term HRV averages (Heart Rate Variability Status,
page 71).
Lactate threshold: Lactate threshold is the point where your muscles start to rapidly fatigue. Your watch
measures your lactate threshold level using heart rate data and pace (Lactate Threshold, page 73).
Predicted race times: The watch uses the VO2 max. estimate and your training history to provide a target race
time based on your current state of fitness (Viewing Your Predicted Race Times, page 70).
Performance condition: Your performance condition is a real-time assessment after 6 to 20 minutes of activity.
It can be added as a data field so you can view your performance condition during the rest of your activity. It
compares your real-time condition to your average fitness level (Performance Condition, page 71).
Power curve (cycling): The power curve displays your sustained power output over time. You can view your
power curve for the previous month, three months, or twelve months (Viewing Your Power Curve, page 75).
Running economy: Running economy refers to the energy efficiency of a runner. Several key metrics contribute
to your running economy estimate (Running Economy, page 72).
Stamina: The watch uses your VO2 max. estimate and heart rate data to provide real-time stamina estimates.
It can be added as a data screen so you can view your potential and current stamina during your activity
(Viewing Your Real-Time Stamina, page 74).
VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram
of body weight at your maximum performance (About VO2 Max. Estimates, page 68).
Glances 67
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. You must run either outside with GPS or ride with a compatible power meter
at a moderate level of intensity for several minutes to get an accurate VO2 max. estimate.
On the device, your VO2 max. estimate appears as a number, description, and position on the color gauge. On
your Garmin Connect account, you can view additional details about your VO2 max. estimate, such as where it
ranks for your age and sex.
VO2 max. data is provided by Firstbeat Analytics. VO2 max. analysis is provided with permission from The
Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 165), and go to
www.CooperInstitute.org.
68 Glances
This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest
heart rate monitor, you must put it on and pair it with your watch (Pairing Your Wireless Sensors, page 97).
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 131), and set
your maximum heart rate (Setting Your Heart Rate Zones, page 132). The estimate may seem inaccurate at first.
The watch requires a few runs to learn about your running performance. You can disable VO2 max. recording
for ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Activity
Settings, page 49).
1 Start a running activity.
2 Run outdoors at a moderate or high intensity, reaching at least 70% of your maximum heart rate.
3 After at least 10 minutes, select Save.
4 Press or to scroll through the performance measurements.
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 97). 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 131) and set
your maximum heart rate (Setting Your Heart Rate Zones, page 132). The estimate may seem inaccurate at first.
The watch requires a few rides to learn about your cycling performance.
1 Start a cycling activity.
2 Ride at a steady, high intensity for at least 20 minutes.
3 After your ride, select Save.
4 Press or to scroll through the performance measurements.
Glances 69
For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 131), and set
your maximum heart rate (Setting Your Heart Rate Zones, page 132).
Your watch uses the VO2 max. estimate and your training history to provide a target race time (About VO2 Max.
Estimates, page 68). The watch analyzes several weeks of your training data to refine the race time estimates.
1 From the watch face, press to view the running performance glance.
2 Press .
3 Scroll to view a predicted race time.
4 Press to view more details.
5 Scroll to view predictions for other distances.
NOTE: The predictions may seem inaccurate at first. The watch requires a few runs to learn about your
running performance.
70 Glances
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. An unbalanced or poor status may be a sign of fatigue, greater recovery needs, or increased stress. For
best results, you should wear the watch while sleeping. The watch requires three weeks of consistent sleep data
to display your heart rate variability status.
Balanced Your seven-day average HRV is within your baseline range.
Unbalanced Your seven-day average HRV is above or below your baseline range.
Low Your seven-day average HRV is well below your baseline range.
Poor Your HRV values are averaging well below the normal range for your age.
No color
No status No status means that there is insufficient data to generate a seven-day average.
You can sync your watch with your Garmin Connect account to view your current heart rate variability status,
trends, and educational feedback.
As you complete your activity, such as running or cycling, the performance condition feature analyzes your pace,
heart rate, and heart rate variability to make a real-time assessment of your ability to perform compared to
your average fitness level. It is approximately your real-time percentage deviation from your baseline VO2 max.
estimate.
Performance condition values range from -20 to +20. After the first 6 to 20 minutes of your activity, the device
displays your performance condition score. For example, a score of +5 means that you are rested, fresh, and
capable of a good run or ride. You can add performance condition as a data field to one of your training screens
to monitor your ability throughout the activity. Performance condition can also be an indicator of fatigue level,
especially at the end of a long training run or ride.
NOTE: The device requires a few runs or rides with a heart rate monitor to get an accurate VO2 max. estimate
and learn about your running or riding ability (About VO2 Max. Estimates, page 68).
Glances 71
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 48).
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.
Running economy measures the energy cost of running. While VO2 max. measures the maximum amount
of oxygen your body can utilize during intense exercise, running economy reflects how efficiently your
body converts that energy into running performance. Running economy is expressed in milliliters of oxygen
consumed per kilogram of body weight per kilometer (ml/kg/km). Lower numbers mean that less energy was
used.
Requirements: You must record several outdoor run or track run activities using a compatible accessory that
measures step speed loss, such as the HRM 600.
Key factors: Running economy uses your profile information, run history, heart rate, speed, and running
dynamics. Step speed loss is an essential factor, because it captures how much you slow down when
your foot hits the ground (Running Dynamics, page 97). For best results, make sure your height and weight
settings are correct (Setting Up Your User Profile, page 131).
Understanding the results: Keep in mind that running economy is ultimately all about aerobic performance.
Easy runs of at least 30 minutes on a track or over flat terrain offer the maximum opportunity for gaining
insight into this metric. Indoor runs and trail runs are not used to estimate or update your running economy.
For more information, go to garmin.com/performance-data/running, and see the appendix (Running Economy
Ratings, page 165).
• From the watch face, press to view the running performance glance.
NOTE: You may need to add the glance to your glances list (Customizing the Glances List, page 65).
• From the Garmin Connect app, select > Performance Stats > Running Economy.
You can also add running economy to your home screen data.
72 Glances
Before you can get your functional threshold power (FTP) estimate, you must pair a power meter with your
watch (Pairing Your Wireless Sensors, page 97), and you must get your VO2 max. estimate (Getting Your VO2
Max. Estimate for Cycling, page 69).
The watch uses your user profile information from the initial setup and your VO2 max. estimate to estimate your
FTP. The watch will automatically detect your FTP during steady, high intensity rides with a power meter. For
best results, you should also ride with a heart rate monitor.
1 From the watch face, scroll down to view the performance glance.
2 Select the glance to view your performance data.
3 Scroll to view your FTP estimate.
Your FTP estimate appears as a value measured in watts per kilogram, your power output in watts, and a
position on the color gauge.
For more information, see the appendix (FTP Ratings, page 166).
Lactate threshold is the exercise intensity at which lactate (lactic acid) starts to accumulate in the bloodstream.
In running, this intensity level is estimated in terms of pace, heart rate, or power. When a runner exceeds the
threshold, fatigue starts to increase at an accelerating rate. For experienced runners, the threshold occurs at
approximately 90% of their maximum heart rate and between 10 km and half-marathon race pace. For average
runners, the lactate threshold often occurs well below 90% of maximum heart rate. Knowing your lactate
threshold can help you determine how hard to train or when to push yourself during a race.
If you already know your lactate threshold heart rate value, you can enter it in your user profile settings (Setting
Your Heart Rate Zones, page 132). You can turn on the Auto Detection feature to automatically record your
lactate threshold during an activity.
Glances 73
Your watch can provide real-time stamina estimates based on your heart rate data and VO2 max. estimate
(About VO2 Max. Estimates, page 68).
1 From the watch face, press .
2 Select Activities.
3 Select a run or bike activity.
4 Press .
5 Select the activity settings.
6 Select Data Screens > Add New > Stamina.
7 Press or to change the location of the data screen (optional).
8 Press to edit the primary stamina data field (optional).
9 Start your activity (Starting an Activity, page 19).
10 Press or to scroll to the data screen.
Primary stamina data field. Shows your current stamina percentage, distance remaining, or time
remaining.
Potential stamina.
Current stamina.
Red: Stamina is depleting.
Orange: Stamina is steady.
Green: Stamina is recharging.
74 Glances
Before you can view your power curve, you must record a ride that's at least one hour long using a power meter
in the last 90 days (Pairing Your Wireless Sensors, page 97).
You can create workouts in your Garmin Connect account. The power curve displays your sustained power
output over time. You can view your power curve for the previous month, three months, or twelve months.
1 From the Garmin Connect app, select .
2 Select Performance Stats > Power Curve.
These measurements are estimates that can help you track and understand your training activities. The
measurements require you to complete activities for two weeks using wrist-based heart rate or a compatible
chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.
The measurements may seem inaccurate at first when the watch is still learning about your performance.
These estimates are provided and supported by Firstbeat Analytics. For more information, go to garmin.com
/performance-data/running.
Training status: Training status shows you how your training affects your fitness and performance. Your
training status is based on changes to your VO2 max., acute load, and HRV status over an extended time
period.
VO2 max.: VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram
of body weight at your maximum performance (About VO2 Max. Estimates, page 68). Your watch displays
heat and altitude corrected VO2 max. values when you are acclimating to high heat environments or high
altitude (Heat and Altitude Performance Acclimation, page 79).
HRV: HRV is your heart rate variability status over the last seven days (Heart Rate Variability Status, page 71).
Acute load: Acute load is a weighted sum of your recent exercise load scores including exercise duration and
intensity. (Acute Load, page 76).
Training load focus: Your watch analyzes and distributes your training load into different categories based on
the intensity and structure of each activity recorded. Training load focus includes the total load accumulated
per category, and the focus of the training. Your watch displays your load distribution over the last 4 weeks
(Training Load Focus, page 77).
Recovery time: The recovery time displays how much time remains before you are fully recovered and ready for
the next hard workout (Recovery Time, page 78).
Glances 75
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 you to record multiple activities over two weeks, with VO2 max. results from
running or cycling, to determine your training status.
Detraining: You have a break in your training routine or you are training much less than usual for a week
or more. Detraining means that you are unable to maintain your fitness level. You can try increasing your
training load to see improvement.
Recovery: Your lighter training load is allowing your body to recover, which is essential during extended periods
of hard training. You can return to a higher training load when you feel ready.
Maintaining: Your current training load is enough to maintain your fitness level. To see improvement, try adding
more variety to your workouts or increasing your training volume.
Productive: Your current training load is moving your fitness level and performance in the right direction. You
should plan recovery periods into your training to maintain your fitness level.
Peaking: You are in ideal race condition. Your recently reduced training load is allowing your body to recover
and fully compensate for earlier training. You should plan ahead, since this peak state can only be maintained
for a short time.
Overreaching: Your training load is very high and counterproductive. Your body needs a rest. You should give
yourself time to recover by adding lighter training to your schedule.
Unproductive: Your training load is at a good level, but your fitness is decreasing. Try focusing on rest, nutrition,
and stress management.
Strained: There is imbalance between your recovery and training load. It is a normal result after a hard training
or major event. Your body may be struggling to recover, so you should pay attention to your overall health.
The training status feature depends on updated assessments of your fitness level, including at least one VO2
max. measurement per week (About VO2 Max. Estimates, page 68). Indoor run activities do not generate a VO2
max. estimate in order to preserve the accuracy of your fitness level trend. You can disable VO2 max. recording
for ultra run and trail run activities if you do not want those run types to affect your VO2 max. estimate (Activity
Settings, page 49).
To get the most out of the training status feature, you can try these tips.
• At least one time per week, run or ride outdoors with a power meter, and reach a heart rate higher than 70% of
your maximum heart rate for at least 10 minutes.
After using the watch for one or two weeks, your training status should be available.
• Record all of your fitness activities on your primary training device, allowing your watch to learn about your
performance (Syncing Activities and Performance Measurements, page 107).
• Wear the watch consistently while you sleep, to continue generating an up-to-date HRV status. Having a valid
HRV status can help maintain a valid training status when you do not have as many activities with VO2 max.
measurements.
Acute load is a weighted sum of your excess post-exercise oxygen consumption (EPOC) for the last several
days. The gauge indicates whether your current load is low, optimal, high, or very high. The optimal range is
based on your individual fitness level and training history. The range adjusts as your training time and intensity
increase or decrease.
76 Glances
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. After 4 weeks of training history, your training load estimate will
have more detailed target information to help you balance your training activities.
Below targets: Your 4-week training load is lower than optimal in all intensity categories.
Low aerobic shortage: Try adding more low aerobic activities to provide recovery and balance for your higher
intensity activities.
High aerobic shortage: Try adding more high aerobic activities to help improve your lactate threshold and VO2
max. over time.
Anaerobic shortage: Try adding a few more intense, anaerobic activities to improve your speed and anaerobic
capacity over time.
Balanced: Your training load is balanced and provides all-around fitness benefits as you continue training.
Low aerobic focus: Your training load is mostly low aerobic activity. This provides a solid foundation and
prepares you for adding more intense workouts.
High aerobic focus: Your training load is mostly high aerobic activity. These activities help to improve lactate
threshold, VO2 max., and endurance.
Anaerobic focus: Your training load is mostly intense activity. This leads to rapid fitness gains, but should be
balanced with low aerobic activities.
Above targets: Your 4-week training load is higher than optimal.
Load ratio is the ratio of your acute (short-term) training load to your chronic (long-term) training load. It's
helpful for tracking your training load changes.
No Status None Load ratio will be visible after 2 weeks of training.
Low Lower than 0.8 Your short-term training load is lower than your long-term training load.
The short-term and long-term training loads are balanced. The optimal range is
0.8 to 1.4
Optimal based on your individual fitness level and training history.
High 1.5 to 1.9 Your short-term training load is higher than your long-term training load.
Your short-term training load is significantly higher than your long-term training
Very High 2.0 or higher
load.
Glances 77
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. Each
label is color coded and corresponds to your training load focus (Training Load Focus, page 77). Each feedback
phrase, for example, "Highly Impacting VO2 Max." has a corresponding description in your Garmin Connect
activity details.
Aerobic Training Effect uses your heart rate to measure how the accumulated intensity of an exercise affects
your aerobic fitness and indicates if the workout had a maintaining or improving effect on your fitness level.
Your excess post-exercise oxygen consumption (EPOC) accumulated during exercise is mapped to a range of
values that account for your fitness level and training habits. Steady workouts at moderate effort or workouts
involving longer intervals (>180 seconds) have a positive impact on your aerobic metabolism and result in an
improved aerobic Training Effect.
Anaerobic Training Effect uses heart rate and speed (or power) to determine how a workout affects your ability
to perform at very high intensity. You receive a value based on the anaerobic contribution to EPOC and the
type of activity. Repeated high-intensity intervals of 10 to 120 seconds have a highly beneficial impact on your
anaerobic capability and result in an improved anaerobic Training Effect.
You can add Aerobic Training Effect and Anaerobic Training Effect as data fields to one of your training screens
to monitor your numbers throughout the activity.
From 0.0 to 0.9 No benefit. No benefit.
From 1.0 to 1.9 Minor benefit. Minor benefit.
From 2.0 to 2.9 Maintains your aerobic fitness. Maintains your anaerobic fitness.
From 3.0 to 3.9 Impacts your aerobic fitness. Impacts your anaerobic fitness.
From 4.0 to 4.9 Highly impacts your aerobic fitness. Highly impacts your anaerobic fitness.
Overreaching and potentially harmful without Overreaching and potentially harmful without
5.0
enough recovery time. enough recovery time.
Training Effect technology is provided and supported by Firstbeat Analytics. For more information, go to
firstbeat.com.
You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display
how much time remains before you are fully recovered and ready for the next hard workout.
NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The
device requires you to complete a few activities to learn about your performance.
The recovery time appears immediately following an activity. The time counts down until it is optimal for you to
attempt another hard workout. The device updates your recovery time throughout the day based on changes in
sleep, stress, relaxation, and physical activity.
78 Glances
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. Your recovery heart rate is 50 bpm (140 minus 90). Some studies have linked recovery heart rate to
cardiac health. Higher numbers generally indicate healthier hearts.
TIP: For best results, you should stop moving for two minutes while the device calculates your recovery heart
rate value.
NOTE: Your recovery heart rate is not calculated for low-impact activities, such as yoga.
Environmental factors such as high temperature and altitude impact your training and performance. For
example, high altitude training can have a positive impact on your fitness, but you may notice a temporary
VO2 max. decline while exposed to high altitudes. Your Forerunner watch provides acclimation notifications and
corrections to your VO2 max. estimate and training status when the temperature is above 22ºC (72ºF) and when
the altitude is above 800 m (2625 ft.). You can keep track of your heat and altitude acclimation in the training
status glance.
NOTE: The heat acclimation feature is available only for GPS activities and requires weather data from your
connected phone.
If you are injured or sick, you can pause your training status. You can continue to record fitness activities,
but your training status, training load focus, recovery feedback, and workout recommendations are temporarily
disabled.
You can resume your training status when you are ready to start training again. For best results, you need at
least one VO2 max. measurement each week (About VO2 Max. Estimates, page 68).
When you want to pause your training status, select an option:
1
• From the training status glance, hold , and select Options > Pause Training Status.
• From your Garmin Connect settings, select Performance Stats > Training Status > > Pause Training
Status.
2 Sync your watch with your Garmin Connect account.
When you want to resume your training status, select an option:
3
• From the training status glance, hold , and select Options > Resume Training Status.
• From your Garmin Connect settings, select Performance Stats > Training Status > > Resume Training
Status.
4 Sync your watch with your Garmin Connect account.
Glances 79
Your training readiness is a score and a short message that helps you determine how ready you are for training
each day. The score is continuously calculated and updated throughout the day using these factors:
• Sleep score (last night)
• Recovery time
• HRV status
• Acute load
• Sleep history (last 3 nights)
• Stress history (last 3 days)
95 to 100
75 to 94
Blue Ready for challenges
50 to 74
Green Good to go
25 to 49
Orange Time to slow down
1 to 24
Red Let your body recover
To view historical training readiness scores, go to your Garmin Connect account.
80 Glances
Running tolerance is a feature designed to help you build mileage while balancing the risk of injury with
performance gains. The running tolerance glance on your watch displays your acute impact load for today, a
mileage estimate for the current training week, and a chart of your running tolerance and impact load trends
over several weeks.
Impact load (mile or kilometer): Your impact mile (equivalent) is the amount of mechanical load on the body
generated by running 1 mile on even ground, at an easy pace (baseline). Impact load is estimated using
factors such as running intensity, whether you're running uphill or downhill, and running dynamics data. For
example, if you run 5 hard miles with hills, your impact load could be 8, meaning that the actual strain was
equivalent to running 8 baseline miles. Similarly, if you run 3 slow and easy miles, it could have an impact
load of 2.5.
Acute impact load: Acute impact load is a helpful indicator in the capacity you have to run that day, in the
context of your weekly running tolerance. The impact load of each new run you record is added directly to
your acute impact load, and the influence of that load diminishes gradually as time passes.
Weekly impact load: This value represents the unweighted sum impact of your runs for each training week. You
can set the training week in your Garmin Connect settings. For the current training week, it displays how your
"bucket" is filling throughout the week. It also provides the basis for the weekly historical view of impact load
and running tolerance.
Tolerance: Tolerance reflects the maximum acute load your body can manage based on your running
history. It is personalized, and it is adjusted at the beginning of each training week according to a science-
based interpretation of your recent and long-term running history. For more information, go to garmin.com
/performance-data/running.
Understanding the results: Hard, fast running produces higher ground reaction forces and puts more wear and
tear on your body than easy jogging. Walking segments during a run produce only half the impact of normal
running. You can review a chart of the actual mileage plotted next to the impact load in your run activity
history. A healthy approach to running will always involve listening to your body and using data together.
Your endurance score helps you understand your overall endurance based on all recorded activities with heart
rate data. You can view recommendations for improving your endurance score, and the top sports contributing
to your score over time.
For more information, see the appendix (Endurance Score Ratings, page 167).
Glances 81
Your hill score helps you understand your current capacity for uphill running based on your training history and a
VO2 max. estimate from the last two months. Your watch detects uphill segments with 2% grade or more during
an outdoor running, walking, or hiking activity. You can view your hill endurance, hill strength, and changes to
your hill score over time.
95 to 100 Elite
85 to 94 Expert
70 to 84 Skilled
50 to 69 Trained
25 to 49 Challenger
1 to 24 Recreational
Before you can view your cycling ability, you must have a 7-day training history, VO2 max. data recorded in your
user profile (About VO2 Max. Estimates, page 68), and power curve data from a paired power meter (Viewing
Your Power Curve, page 75).
Cycling ability is a measurement of your performance across three categories: aerobic endurance, aerobic
capacity, and anaerobic capacity. Cycling ability includes your current rider type, such as climber. Information
you enter in your user profile, such as body weight, also helps determine your rider type (Setting Up Your User
Profile, page 131).
1 From the watch face, press to view the cycling ability glance.
NOTE: You may need to add the glance to your glances list (Customizing the Glances List, page 65).
2 Press to view your current rider type.
3 Press to view a detailed analysis of your cycling ability (optional).
82 Glances
When you add a race event to your Garmin Connect calendar, you can view the event on your watch by adding
the primary race glance (Glances, page 61). The event date must be in the next 365 days. The watch displays a
countdown to the event, your goal time or predicted finish time (running events only), and weather information.
NOTE: Historical weather information for the location and date is available right away. Local forecast data
appears approximately 14 days before the event.
If you add more than one race event, you are prompted to choose a primary event.
Depending on the available course data for your event, you can view elevation data, the course map, and add a
PacePro plan (PacePro™ Training, page 23).
Your watch can suggest daily workouts to help you train for a running or cycling event, if you have a VO2 max.
estimate (About VO2 Max. Estimates, page 68).
1 From the Garmin Connect app, select .
2 Select Training & Planning > Races & Events > Find an Event.
3 Search for an event in your area.
You can also select Create an Event to create your own event.
4 Select Add to Calendar.
5 Sync your watch with your Garmin Connect account.
6 On your watch, scroll to the primary race glance to see a countdown to your primary race event.
7 From the watch face, press , and select a running or cycling activity.
NOTE: If you have completed at least one outdoor run with heart rate data or one ride with heart rate and
power data, daily suggested workouts appear on your watch.
Glances 83
Before you can customize the stocks list, you must add the stocks glance to the glances list (Customizing the
Glances List, page 65).
1 From the watch face, press to view the stocks glance.
2 Press .
3 Select Edit > Add.
4 Enter the company name or stock symbol for the stock you want to add, and select .
The watch displays search results.
5 Select the stock you want to add.
Select the stock to view more information.
6
TIP: To display the stock on the glances list, you can press , and select Set as Favorite.
1 From the watch face, scroll to view the weather glance.
2 On the first glance screen, press .
3 Select Add Location, and search for a location.
4 If necessary, repeat steps 2 and 3 to add more locations.
Before you can use the Jet Lag Adviser glance, you must plan a trip in the Garmin Connect app (Planning a Trip
in the Garmin Connect App, page 84).
You can use the Jet Lag Adviser glance while traveling to see how your internal clock compares to the local
time, and to receive guidance on how to reduce the effects of jet lag.
1 From the watch face, press to view the Jet Lag Adviser glance.
2 Press to see how your internal clock compares to the local time, and the overall level of your jet lag.
Select an option:
3
• To see an informational message about your current jet lag level, press .
• To see a timeline for recommended actions to help reduce symptoms of jet lag, press .
1 From the Garmin Connect app, select .
2 Select Training & Planning > Jet Lag Adviser > Add a Trip.
3 Follow the on-screen instructions.
84 Glances
You can set multiple alarms.
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
2 Select Clocks > Alarms.
3 Select an option:
• To set and save an alarm for the first time, enter the alarm time.
• To set and save additional alarms, select Add Alarm, and enter the alarm time.
4 Scroll down for more options.
5 Select Save.
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
2 Select Clocks > Alarms.
3 Select an alarm.
4 Select an option:
• To turn the alarm on or off, select Status.
• To change the alarm time, select Time.
• To set an alarm to gently wake you in the 30-minute window before your scheduled alarm based on
optimal sleep timing, select Smart Wake.
NOTE: Your alarm will always go off at your selected time in addition to any earlier alarms. For example,
if you set your alarm for 8:00 am, the alarm may gently alert you to wake up some time between 7:30 and
8:00 am.
• To set the alarm to repeat regularly, select Repeat, and select when the alarm should repeat.
• To select the type of alarm notification, select Sound & Vibe.
• To select a description for the alarm, select Label.
• To delete the alarm, select Delete.
Clocks 85
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
2 Select Clocks > Timers.
3 If you have never saved a timer, enter the time using the touchscreen or the and buttons.
4 If you previously saved a timer, select an option:
• To set a new countdown timer without saving it, select Quick Timer, and enter the time.
• To set and save a new countdown timer, select Edit > Add Timer, and enter the time.
• To set a saved countdown timer, select the saved timer.
5 Press to start the timer.
6 If necessary, select an option:
• To stop the timer, select .
• To restart the timer, select .
• To save the timer, select > Save Timer.
• To automatically restart the timer after it expires, select > Auto Restart.
• To customize the timer notification, select > Sound & Vibe.
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
2 Select Clocks > Timers > Edit.
3 Select a timer.
4 Select Delete.
86 Clocks
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
2 Select Clocks > Stopwatch.
3 Press to start the timer.
4 Press to restart the lap timer .
The total stopwatch time continues running.
5 Press to stop both timers.
Select an option:
6
• To reset both timers, press .
• To save the stopwatch time as an activity, press , and select Save Activity.
• To reset the timers and exit the stopwatch, press , and select Done.
• To review the lap timers, press , and select Review.
NOTE: The Review option only appears if there have been multiple laps.
• To return to the watch face without resetting the timers, press , and select Go to Watchface.
• To enable or disable lap recording, press , and select Lap Key.
Clocks 87
You can display the current time of day in additional time zones.
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
TIP: You can also view your alternate time zones in the glances list (Customizing the Glances List, page 65).
2 Select Clocks > Alt. Time Zones > Add Zone.
3 Press or to highlight a region, and press to select it.
4 Select a time zone.
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
TIP: You can also view your alternate time zones in the glances list (Customizing the Glances List, page 65).
2 Select Clocks > Alt. Time Zones.
3 Select a time zone.
4 Press .
5 Select an option:
• To set the time zone to display on the glances list, select Set as Favorite.
• To enter a custom name for the time zone, select Rename.
• To enter a custom abbreviation for the time zone, select Abbreviate.
• To change the time zone, select Change Zone.
• To delete the time zone, select Delete.
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
TIP: You can also view your countdown events in the glances list (Customizing the Glances List, page 65).
2 Select Clocks > Countdowns > Add.
3 Enter a name.
4 Select a year, month, and day.
5 Select an option:
• Select All Day.
• Select Specific Time, and enter a time.
6 Select an icon.
88 Clocks
Select an option:
1
• From the watch face, hold .
• From the watch face, press .
• Hold .
TIP: You can also view your countdown events in the glances list (Customizing the Glances List, page 65).
2 Select Clocks > Countdowns.
3 Select a countdown event.
4 Press , and select Set as Favorite to show the countdown event in the glances list (optional).
5 Press , and select Edit Countdown.
6 Select an option to edit:
• To rename the event, select Name.
• To change the date, select Date.
• To change the time, select Time.
• To change the event type, select Type.
• To add an abbreviated name for the event, select Abbreviation.
• To add an event location, select Location.
• To add event reminders, select Reminders.
• To repeat the event every year, select Repeat Annually.
• To remove the event, select Delete Countdown.
History includes time, distance, calories, average pace or speed, lap data, and optional sensor information.
NOTE: When the device memory is full, your oldest data is overwritten.
History contains saved activity data, records, and totals.
The watch has a history glance for quick access to your activity data (Glances, page 61).
1 From the watch face, hold .
2 Select History.
A bar graph of your recent activities appears.
Select an option:
3
• To change the time period for the bar graph, press , and select Graph Options.
• To view your personal records by sport, press , and select Records (Personal Records, page 90).
• To view your weekly or monthly totals, press , and select Totals (Viewing Data Totals, page 91).
• To view your activity history, press , and select an activity.
History 89
Your device stores the overall multisport summary of the activity, including overall distance, time, calories, and
optional accessory data. Your device also separates the activity data for each sport segment and transition so
you can compare similar training activities and track how quickly you move through the transitions. Transition
history includes distance, time, average speed, and calories.
When you complete an activity, the watch displays any new personal records you achieved during that activity.
Personal records include your fastest time over several typical race distances, highest strength activity weight
for major movements, and longest run, ride, or swim.
NOTE: For cycling, personal records also include most ascent and best power (power meter required).
1 From the watch face, hold .
2 Select History.
3 Press , and select Records.
4 Select a sport.
5 Select a record.
6 Select View Record.
You can set each personal record back to the one previously recorded.
1 From the watch face, hold .
2 Select History.
3 Press , and select Records.
4 Select a sport.
5 Select a record to restore.
6 Select Previous > .
NOTE: This does not delete any saved activities.
1 From the watch face, hold .
2 Select History.
3 Press , and select Records.
4 Select a sport.
5 Select an option:
• To delete one record, select a record, and select Clear Record > .
• To delete all records for the sport, select Clear All Records > .
NOTE: This does not delete any saved activities.
90 History
You can view the accumulated distance and time data saved to your watch.
1 From the watch face, hold .
2 Select History.
3 Press , and select Totals.
4 Select an activity.
5 Select an option to view weekly or monthly totals.
From the watch face, hold , and select Watch Settings > Notifications & Alerts.
Smart Notifications: Customizes the smart notifications that appear on your watch (Enabling Phone
Notifications, page 102).
Health & Wellness: Customizes the health and wellness alerts that appear on your watch (Health and Wellness
Alerts, page 91).
Report Settings: Enables reports, and customizes the report data and theme. You can select Morning Report
to create and edit daily messages in the morning report (Customizing Your Morning Report, page 92). You
can select Evening Report to set the schedule for the evening report (Customizing Your Evening Report,
page 93). You can select Choose Theme to customize the background theme for your reports.
System Alerts: Sets time (Setting Time Alerts, page 93), barometer (Setting a Storm Alert, page 93), or phone
connection alerts (Turning On Phone Connection Alerts, page 93).
Notification Center: Enables the notification center for viewing new notifications (Viewing Notifications,
page 102).
From the watch face, hold , and select Watch Settings > Notifications & Alerts > Health & Wellness.
Daily Summary: A Body Battery daily summary appears a few hours before the start of your sleep window. The
daily summary provides insight on how your daily stress and activity history impacted your Body Battery level
(Body Battery, page 66).
Stress Alerts: Notifies you when periods of stress have drained your Body Battery level.
Rest Alerts: Notifies you after you have a restful period and its impact on your Body Battery level.
Abnormal Heart Rate Alerts: Notifies you when your heart rate exceeds or drops below a target value (Setting an
Abnormal Heart Rate Alert, page 92).
Jet Lag Adviser: Provides jet lag symptom advice for a trip, such as sleep and exercise recommendations
(Using the Jet Lag Adviser, page 84).
Move Alert: Reminds you to keep moving (Customizing Move Alerts, page 92).
Goal Alerts: Notifies you when you reach your daily steps goal, daily floors climbed goal, and weekly intensity
minutes goal.
This feature only alerts you when your heart rate exceeds or drops below a certain number of beats per minute,
as selected by the user, after at least ten minutes of inactivity. This feature does not notify you when your heart
rate drops below the selected threshold during your chosen sleep window configured in the Garmin Connect
app. This feature does not notify you of any potential heart condition and is not intended to treat or diagnose
any medical condition or disease. Always defer to your health care provider for any heart-related issues.
You can set the heart rate threshold value.
1 From the watch face, hold .
2 Select Watch Settings > Notifications & Alerts > Health & Wellness > Abnormal Heart Rate Alerts.
3 Select High Alert or Low Alert.
4 Set the heart rate threshold value.
Each time your heart rate exceeds or drops below the threshold value, a message appears and the watch
vibrates.
Sitting for prolonged periods of time can trigger undesirable metabolic state changes. The move alert reminds
you to keep moving. After one hour of inactivity, a message appears. The watch also beeps or vibrates if audible
tones are turned on (System Settings, page 135). You can customize your move alert to be dismissed by walking
or other types of movement.
1 Hold .
2 Select Watch Settings > Notifications & Alerts > Health & Wellness > Move Alert > On.
3 Select an option:
• Select Alert Type to set the alert based on steps or other types of movement.
• Select Movements to allow sitting moves or free motion moves to clear the alert.
• Select Movement Duration to set the alert to be cleared after 30, 45, or 60 seconds.
Your watch displays a morning report based on your normal wake time. Scroll to view the report, which includes
weather, sleep, overnight heart rate variability status, and more (Customizing Your Morning Report, page 92).
NOTE: You can customize these settings on your watch or in your Garmin Connect account.
1 From the watch face, hold .
2 Select Watch Settings > Notifications & Alerts > Report Settings > Morning Report.
3 Select an option:
• To enable or disable the morning report, select Show Report.
• To customize the order and type of data that appears in your morning report, select Edit Report.
• To write and add custom messages to your morning report, select Customize Daily Messages > Edit
Messages.
Your watch displays an evening report prior to your sleep time. Scroll to view the report, which includes your
Body Battery details, tomorrow's workout and weather, sleep coach recommendation, and more (Customizing
Your Evening Report, page 93).
NOTE: You can customize these settings on your watch or in your Garmin Connect account.
1 From the watch face, hold .
2 Select Watch Settings > Notifications & Alerts > Report Settings > Evening Report.
3 Select an option:
• Select Show Report to enable or disable the evening report.
• Select Edit Report to customize the order and type of data that appears in your evening report.
• Select Schedule Report to set the amount of time between the report and your sleep start (Focus Modes,
page 109).
1 From the watch face, hold .
2 Select Watch Settings > Notifications & Alerts > System Alerts > Time.
3 Select an option:
• To set an alert to sound a specific number of minutes or hours before the actual sunset occurs, select Til
Sunset > Status > On, select Time, and enter the time.
• To set an alert to sound a specific number of minutes or hours before the actual sunrise occurs, select Til
Sunrise > Status > On, select Time, and enter the time.
• To set an alert to sound every hour, select Hourly > On.
This alert is an informational feature and is not intended to be the primary source for tracking changes
in the weather. It is your responsibility to review weather reports and conditions, to remain aware of your
surroundings, and to use safe judgment, especially during times of severe weather. Failure to heed this warning
could result in serious personal injury or death.
1 From the watch face, hold .
2 Select Watch Settings > Notifications & Alerts > System Alerts > Barometer > Storm Alert.
3 Select an option:
• Select Status to turn the alert on or off.
• Select Rate to update the rate of barometric pressure change that triggers a storm alert.
You can set your watch to alert you when your paired phone connects and disconnects using Bluetooth
technology.
1 From the watch face, hold .
2 Select Watch Settings > Notifications & Alerts > System Alerts > Phone.
From the watch face, hold , and select Watch Settings > Sound & Vibe. You can also customize these
settings for different situations, such as sleep and activities (Focus Modes, page 109).
Volume: Mutes all sounds or adjusts the speaker volume.
Alert Tones: Plays a tone for alerts.
Button Tones: Plays a tone when you press a button.
Vibration: Sets watch vibrations for alerts and button presses.
From the watch face, hold , and select Watch Settings > Display & Brightness. You can also customize
these settings for different situations, such as sleep and activities (Focus Modes, page 109).
Brightness: Sets the brightness level of the screen.
Always On Display: Sets the watch face data to remain visible and turn down the brightness and background.
This option impacts the battery and display life (About the AMOLED Display, page 140).
Text Size: Adjusts the size of the text on the screen.
Red Shift: Turns the screen to shades of red, green, or orange so that you can use the watch in low light
conditions and help preserve your night vision.
Wake On Alert: Turns on the screen when you receive a notification or alert.
Wake On Gesture: Turns on the screen when you raise and turn your arm to look at your wrist.
Timeout: Sets the length of time before the screen turns off.
Touch: Enables the touchscreen. You can select Map Only to enable the touchscreen only on the map screen.
Touch Lock: Locks the touchscreen after the screen turns off. When this setting is enabled, you can swipe down
to unlock the touchscreen.
Connectivity features are available for your watch when you pair with your compatible phone (Pairing
Your Phone, page 101). Additional features are available when you connect your watch to a Wi‑Fi network
(Connecting to a Wi‑Fi Network, page 104).
The Forerunner watch has several internal sensors, and you can pair additional wireless sensors for your
activities.
Your watch can be paired and used with wireless sensors using ANT+ or Bluetooth technology (Pairing
Your Wireless Sensors, page 97). After the devices are paired, you can customize the optional data fields
(Customizing the Data Screens, page 48). 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.
Connectivity 95
You can use Approach golf club sensors to automatically track your golf shots, including
location, distance, and club type.
DogTrack Allows you to receive data from a compatible handheld dog tracking device.
You can use your watch with your eBike and view bike data, such as battery and range
eBike
information, during your rides.
Extended You can use the Extended Display mode to display data screens from your Forerunner watch
Display on a compatible Edge® bike computer during a ride or triathlon.
You can use an external sensor, such as the HRM 200, HRM 600, HRM-Fit™, or HRM-Pro series
heart rate monitor, to view heart rate data during your activities. Some heart rate monitors
can also store data or provide advanced running data (Running Dynamics, page 97) (Running
Power, page 99).
You can use a foot pod to record pace and distance instead of using GPS when you are
training indoors or when your GPS signal is weak.
You can use Bluetooth headphones to listen to music loaded onto your Forerunner watch
(Connecting Bluetooth Headphones, page 130).
The inReach remote function allows you to control your inReach satellite communicator using
inReach
your Forerunner watch (Using the inReach Remote, page 100).
You can use Varia smart bike lights to improve situational awareness. With a Varia headlight
Lights camera, you can also take photos and record video during a ride (Using the Varia Camera
Controls, page 100).
You can use the Rally™ or Vector™ power meter bike pedals to view your power data on your
watch. You can adjust your power zones to match your goals and abilities (Setting Your Power
Zones, page 133), or use range alerts to be notified when you reach a specified power zone
(Setting an Alert, page 52).
You can use a Varia rearview bike radar to improve situational awareness and send alerts
Radar about approaching vehicles. With a Varia radar camera tail light, you can also take photos and
record video during a ride (Using the Varia Camera Controls, page 100).
You can use a Running Dynamics Pod to record running dynamics data and view it on your
watch (Running Dynamics, page 97).
You can use electronic shifters to display shifting information during a ride. The Forerunner
watch displays current adjustment values when the sensor is in adjustment mode.
You can use Shimano® Di2™ electronic shifters to display shifting information during a ride. The
Forerunner watch displays current adjustment values when the sensor is in adjustment mode.
You can use your watch with an indoor bike smart trainer to simulate resistance while
following a course, ride, or workout (Using an Indoor Trainer, page 26).
You can attach speed or cadence sensors to your bike and view the data during your ride. If
Spd./Cad. necessary, you can manually enter your wheel circumference (Wheel Size and Circumference,
page 168).
You can attach the tempe temperature sensor to a secure strap or loop where it is exposed to
ambient air, so it provides a consistent source of accurate temperature data.
96 Connectivity
The first time you connect a wireless sensor to your watch using ANT+ or Bluetooth technology, 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. For more information about connection types, go to
garmin.com/hrm_connection_types.
1 Put on the heart rate monitor, install the sensor, or press the button to wake up the sensor.
NOTE: See your wireless sensor owner's manual for pairing information.
2 Bring the watch within 3 m (10 ft.) of the sensor.
NOTE: Stay 10 m (33 ft.) away from other wireless sensors while pairing.
3 From the watch face, hold .
4 Select Watch Settings > Connectivity > Sensors & Accessories > Add New.
5 Select an option:
• Select Search All.
• Select your sensor type.
After the sensor is paired with your watch, the sensor status changes from Searching to Connected. Sensor
data appears in the data screen loop or a custom data field. You can customize the optional data fields
(Customizing the Data Screens, page 48).
The HRM 600, HRM-Fit, and HRM-Pro series accessories calculate your running pace and distance based on
your user profile and the motion measured by the sensor on every stride. The heart rate monitor provides
running pace and distance when GPS is not available, such as during treadmill running. You can view your
running pace and distance on your compatible Forerunner watch when connected using ANT+ technology or
secure Bluetooth technology. You can also view it on compatible third-party training apps.
The pace and distance accuracy improves with calibration.
Automatic calibration: The default setting for your watch is Auto Calibrate. The heart rate accessory calibrates
each time you run outside with it connected to your compatible Forerunner watch.
NOTE: Automatic calibration does not work for indoor, trail, or ultra run activities (Tips for Recording Running
Pace and Distance, page 97).
Manual calibration: You can select Calibrate & Save after a treadmill run with your connected heart rate
accessory (Calibrating the Treadmill Distance, page 22).
• Update your Forerunner watch software (Product Updates, page 144).
• Complete several outdoor runs with GPS and your connected HRM 600, HRM-Fit, or HRM-Pro series
accessory. It's important that your outdoor range of paces matches your range of paces on the treadmill.
• If your run includes sand or deep snow, go to the sensor settings, and turn off Auto Calibrate.
• If you previously connected a compatible foot pod using ANT+ technology, set the foot pod status to Off, or
remove it from the list of connected sensors.
• Complete a treadmill run with manual calibration (Calibrating the Treadmill Distance, page 22).
• If automatic and manual calibrations don't seem accurate, go to the sensor settings, and select HRM Pace &
Distance > Reset Calibration Data.
NOTE: You can try turning off Auto Calibrate, and then manually calibrate again (Calibrating the Treadmill
Distance, page 22).
Running dynamics is real-time feedback about your running form. Your Forerunner watch has an accelerometer
to calculate five running form metrics. To view all of the running form metrics, you must pair your Forerunner
watch with the HRM 600, HRM-Fit, HRM-Pro series accessory, or other running dynamics accessory that
measures torso movement. For more information, go to garmin.com/performance-data/running.
Connectivity 97
Watch or compat Cadence is the number of steps per minute. It displays the total steps
ible accessory (right and left combined).
Watch or compat Stride length is the length of your stride from one footfall to the next.
Stride length
ible accessory It is measured in meters.
Vertical oscilla Watch or compat Vertical oscillation is your bounce while running. It displays the
tion ible accessory vertical motion of your torso, measured in centimeters.
Vertical ratio is the ratio of vertical oscillation to stride length. It
Watch or compat
Vertical ratio displays a percentage. A lower number typically indicates better
ible accessory
running form.
Ground contact time is the amount of time in each step that you
Ground contact Watch or compat
spend on the ground while running. It is measured in milliseconds.
time ible accessory
NOTE: Ground contact metrics are not available while walking.
Ground contact time balance displays the left/right balance of your
ground contact time while running. It displays a percentage. For
time balance accessory only
example, 53.2 with an arrow pointing left or right.
Step speed loss is how much you slow down when your foot hits the
ground while running. It is measured in centimeters per second. A
Step speed loss HRM 600 only lower number is typically better, as it indicates you have to do less
propulsive work to speed back up.
NOTE: Step speed loss metrics are not available while walking.
Step speed loss percent is how much you slow down when your foot
Step speed loss
HRM 600 only hits the ground as a percentage of your running speed. This accounts
percentage
for step speed loss typically increasing with faster running speed.
This topic provides tips for using a compatible running dynamics accessory. If the accessory is not connected
to your watch, the watch automatically switches to wrist-based running dynamics.
• Make sure you have a running dynamics accessory, such as the HRM 600, HRM-Fit, or HRM-Pro series
accessory.
• Pair the running dynamics accessory with your watch again, according to the instructions.
• If you are using an HRM 600 accessory, pair it with your watch using the secure Bluetooth connection, rather
than the open connection.
For more information about connection types, go to garmin.com/hrm_connection_types.
• If you are using an HRM-Fit or HRM-Pro series accessory, pair it with your watch using ANT+ technology,
rather than Bluetooth technology.
• If the running dynamics data display shows only zeros, make sure the accessory is worn right-side up.
NOTE: Some metrics do not appear while walking (Running Dynamics, page 97).
98 Connectivity
Garmin running power is calculated using measured running dynamics information, user mass, environmental
data, and other sensor data. The power measurement estimates the amount of power a runner applies to the
road surface, and it is displayed in watts. Using running power as a gauge of effort may suit some runners
better than using either pace or heart rate. Running power can be more responsive than heart rate for indicating
the level of effort, and it can account for the uphills, downhills, and wind, which a pace measurement does not
do. For more information, go to garmin.com/performance-data/running.
Running power can be measured using a compatible running dynamics accessory or the watch sensors. You
can customize the running power data fields to view your power output and make adjustments to your training
(Data Fields, page 149). You can set up power alerts to be notified when you reach a specified power zone
(Activity Alerts, page 51).
Running power zones are similar to cycling power zones. The values for the zones are default values based on
gender, weight, and average ability, and may not match your personal abilities. You can manually adjust your
zones on the watch or using your Garmin Connect account (Setting Your Power Zones, page 133).
From the watch face, press , select Activities, select a running activity, press , select the activity
settings, and select Running Power.
Status: Enables or disables recording Garmin running power data. You can use this setting if you prefer to use
third-party running power data.
Source: Allows you to select which device to use to record running power data. The Smart Mode option
automatically detects and uses the running dynamics accessory, when available. The watch uses wrist-based
running power data when an accessory is not connected.
Account for Wind: Enables or disables using wind data when calculating your running power. Wind data is a
combination of the speed, heading, and barometer data from your watch and the available wind data from
your phone.
The HRM 600, HRM-Pro series, HRM-Swim™, and HRM-Tri™ heart rate accessories record and store your heart
rate data while you are swimming. To view your heart rate data, you can add heart rate data fields (Customizing
the Data Screens, page 48).
NOTE: Chest heart rate data is not visible on compatible watches while the heart rate monitor is underwater.
You must start a timed activity on your paired watch to view stored heart rate data later. During rest intervals
when out of the water, the heart rate accessory sends your heart rate data to your watch. Your watch
automatically downloads stored heart rate data when you save your timed swim activity. Your heart rate
accessory must be out of the water, active, and within range of the watch (3 m) while data downloads. Your
heart rate data can be reviewed in the watch history and on your Garmin Connect account.
If both wrist-based heart rate and chest heart rate data are available, your watch uses the chest heart rate data.
Connectivity 99
Some jurisdictions may prohibit or regulate the recording of video, audio, or photographs, or may require that
all parties have knowledge of the recording and provide consent. It is your responsibility to know and follow all
laws, regulations, and any other restrictions in jurisdictions where you plan to use this device.
Before you can use the Varia camera controls, you must pair the accessory with your watch (Pairing Your
Wireless Sensors, page 97).
1 Select an option:
• Add the Camera Controls control to your watch (Customizing the Controls Menu, page 59).
• Add the Camera Controls glance to your watch (Customizing the Glances List, page 65).
2 From the Camera Controls control or glance, select an option:
• Select > to view the camera settings.
• Select > to record the ride.
• Select to take a photo.
• Select to save a clip.
inReach Remote
The inReach remote function allows you to control your inReach satellite communicator using your Forerunner
watch. Go to buy.garmin.com for more information about compatible devices.
Using the inReach Remote
Before you can use the inReach remote function, you must add the inReach glance to the glances list
(Customizing the Glances List, page 65).
1 Turn on the inReach satellite communicator.
2 On your Forerunner watch, press from the watch face to view the inReach glance.
3 Press to search for your inReach satellite communicator.
4 Press to pair your inReach satellite communicator.
5 Press , and select an option:
• To send an SOS message, select Initiate SOS.
NOTE: You should only use the SOS function in a real emergency situation.
• To send a text message, select Messages > New Message, select the message contacts, and enter the
message text or select a quick text option.
• To send a preset message, select Send Preset, and select a message from the list.
• To view the timer and distance traveled during an activity, select Tracking.
Phone connectivity features are available for your Forerunner watch when you pair it using the Garmin Connect
app (Pairing Your Phone, page 101).
• App features from the Garmin Connect app, the Connect IQ app, and more (Phone Apps and Computer
Applications, page 105)
• Glances (Glances, page 61)
• Controls menu features (Controls, page 56)
• Safety and tracking features (Safety and Tracking Features, page 125)
• Phone interactions, such as notifications (Enabling Phone Notifications, page 102)
100 Connectivity
To use the connected features on your watch, you must pair it directly through the Garmin Connect app, instead
of from the Bluetooth settings on your phone.
Select an option:
1
• During the initial setup on your watch, select when you are prompted to pair with your phone.
• If you previously skipped the pairing process, from the watch face, hold , and select Watch Settings >
Connectivity > Pair Phone.
• If you want to pair a new phone, from the watch face, hold , and select Watch Settings > Connectivity
> Phone > Pair Phone.
2 Scan the QR code with your phone, and follow the on-screen instructions to complete the pairing and setup
process.
NOTE: This feature is available only if your watch is connected to a compatible phone using Bluetooth
technology.
1 From the watch face, press .
2 Select Phone.
3 Select an option:
• To dial a phone number using the dial pad, select , dial the phone number, and select .
• To call a phone number from your contacts, select , select a contact name, and select a phone number
(Adding Contacts, page 125).
• To view recent calls made or received on the watch, swipe up.
NOTE: The watch does not sync with the recent calls list on your phone.
4 Wait while the call connects.
5 Swipe up for call options.
6 Select an option:
• To mute the watch microphone, select .
• To adjust the watch speaker volume, select .
• To transfer the call from your watch to your connected phone, select .
7 Select to end the call.
To use the phone assistant, your watch must be connected to a compatible phone using Bluetooth technology
(Pairing Your Phone, page 101). Go to garmin.com/voicefunctionality for information about compatible phones.
You can communicate with the your phone's voice assistant using the integrated speaker and microphone in
your watch. Go to garmin.com/voicefunctionality/tips for tips about how to set up your phone assistant.
Select an option:
1
• From the watch face, press .
• Hold .
NOTE: You can customize the controls menu (Customizing the Controls Menu, page 59).
2 Select Phone Assistant.
When connected to your phone's voice assistant, appears.
3 Say a command phrase, such as Call Mom or Send a text message.
NOTE: Communication from the phone assistant is audible only.
Connectivity 101
You can customize how notifications from your paired phone sound and appear on your watch during normal
use.
NOTE: You can customize notifications during sleep or activities in the Focus Modes settings (Focus Modes,
page 109).
1 From the watch face, hold .
2 Select Watch Settings > Connectivity > Phone > Notifications.
3 Select an option:
• To enable phone notifications, select Status > On.
• To enable notifications for phone calls, select Calls, and select status and alert options.
• To enable notifications for text messages, select Texts, and select status and alert options.
• To enable notifications for phone apps, select Apps, and select status and alert options.
• To configure notifications for each phone app, select Apps > Connected Apps, select an app, and select
an option.
NOTE: You can manage app notifications in your phone settings. When your phone and watch receive a
notification from an app, the app appears in the Connected Apps list on your watch.
For Android™ phones, you can also use the Garmin Connect app to manage which app notifications
appear on your watch. In the Garmin Connect app, you can select > Settings > Notifications > App
Notifications.
• To hide notification details until you perform an action, select Privacy, and select an option.
• To change how long the watch displays notifications, select Timeout.
• To add a signature to your text message replies from your watch, select Signature.
NOTE: This feature is available only for compatible Android phones.
You can view your phone notifications on your watch from several menu locations.
Select an option:
1
• From the watch face, swipe down to view the notification center.
• From the watch face, swipe up to view the notifications glance.
TIP: From the glance, you can swipe left to dismiss a notification.
• From the watch face, press , and select Notifications to view the notifications app.
• Hold , and select Notifications to view the notifications control.
2 Select a notification.
3 Press for more options.
4 Scroll to the top of the notifications, and select Dismiss All to dismiss all notifications.
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 .
• To decline the call, select .
• To decline the call and immediately send a text message reply, select Reply, and select a message from the
list.
NOTE: To send a text message reply, you must be connected to a compatible Android phone using Bluetooth
technology.
102 Connectivity
NOTE: This feature is available only for compatible Android phones.
When you receive a text message notification on your watch, you can send a quick reply by selecting from a list
of messages. You can customize messages in the Garmin Connect app.
NOTE: This feature sends text messages using your phone. Regular text message limits and charges from your
carrier and phone plan may apply. Contact your mobile carrier for more information about text message charges
or limits.
1 From the watch face, press to view the notification center.
2 Select a text message notification.
3 Press .
4 Select Reply.
5 Select a message from the list.
Your phone sends the selected message as an SMS text message.
You can turn off the Bluetooth phone connection from the controls menu.
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 59).
1 Hold to view the controls menu.
2 Select to turn off the Bluetooth phone connection on your Forerunner watch.
Refer to the owner's manual for your phone to turn off Bluetooth technology on your phone.
1 From the watch face, hold .
2 Select Watch Settings > Connectivity > Phone > Find My Phone Alerts.
Your Forerunner watch automatically stores a GPS location when your paired phone is disconnected during a
GPS activity. You can use this feature to help locate a phone that is lost during an activity.
1 Start a GPS activity.
2 When prompted to navigate to the last known location of your device, select .
3 Navigate to the location on the map (Saving or Navigating to a Location on the Map, page 116).
4 Press to view a compass pointing to the location (optional).
5 When your watch is within Bluetooth range of your phone, the Bluetooth signal strength appears on the
screen.
The signal strength increases as you move closer to your phone.
Activity uploads to your Garmin Connect account: Automatically sends your activity to your Garmin Connect
account as soon as you finish recording the activity.
Audio content: Allows you to sync audio content from third-party providers.
Course updates: Allows you to download and install golf course updates.
Map downloads: Allows you to download and install maps.
Software updates: You can download and install the latest software.
Workouts and training plans: You can browse for and select workouts and training plans on your Garmin
Connect account. The next time your watch has a Wi‑Fi connection, the files are sent to your watch.
Connectivity 103
You must connect your watch to the Garmin Connect app on your phone or to the Garmin Express™ application
on your computer before you can connect to a Wi‑Fi network.
1 From the watch face, hold .
2 Select Watch Settings > Connectivity > Wi-Fi > My Networks > Search for Networks.
The watch displays a list of nearby Wi‑Fi networks.
3 Select a network.
4 If necessary, enter the password for the network.
The watch connects to the network, and the network is added to the list of saved networks. The watch
reconnects to this network automatically when it is within range.
It is your responsibility to use discretion when sharing information with others. Always ensure you are aware of
and comfortable with the individual with whom you share information.
The Garmin Share feature allows you to use Bluetooth technology to wirelessly share your data with other
compatible Garmin devices. With Garmin Share enabled and compatible Garmin devices in range of each other,
you can select saved locations, courses, and workouts to transfer to another device through a direct, secured
device-to-device connection, without the need for a phone or Wi‑Fi connectivity.
Before you can use this feature, you must have Bluetooth technology enabled on both compatible devices, and
they must be within 3 m (10 ft.) of each other. When prompted, you must also consent to share your data with
other Garmin devices using Garmin Share.
Your Forerunner watch can send and receive data when connected to another compatible Garmin device
(Receiving Data with Garmin Share, page 105). You can also transfer your data between different devices. For
example, you can share a favorite course from your Edge bike computer to your compatible Garmin watch.
1 From the watch face, press .
2 Select Garmin Share > Share.
3 Select a category, and select one item.
4 Select an option:
• Select Share.
• Select Add More > Share to select more than one item to share.
5 Wait while the device locates compatible devices.
6 Select a device.
7 Confirm the six-digit PIN matches on both devices, and select .
8 Wait while the devices transfer the data.
9 Select Share Again to share the same items with another user (optional).
10 Select Done.
104 Connectivity
Before you can use this feature, you must have Bluetooth technology enabled on both compatible devices, and
they must be within 3 m (10 ft.) of each other. When prompted, you must also consent to share your data with
other Garmin devices using Garmin Share.
1 From the watch face, press .
2 Select Garmin Share.
3 Wait while the device locates compatible devices in range.
4 Select .
5 Confirm the six-digit PIN matches on both devices, and select .
6 Wait while the devices transfer the data.
7 Select Done.
From the watch face, hold , and select Watch Settings > Connectivity > Garmin Share.
Status: Enables the watch to send and receive items through Garmin Share.
Forget Devices: Removes all of the devices the watch has previously shared items with.
You can connect your watch to multiple Garmin phone apps and computer applications using the same Garmin
account.
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 (garmin.com/connectapp), or go to connect.garmin.com.
Store your activities: After you complete and save an activity with your watch, you can upload that activity to
your Garmin Connect account and keep it as long as you want.
Analyze your data: You can view more detailed information about your activity, including time, distance,
elevation, heart rate, calories burned, cadence, running dynamics, an overhead map view, pace and speed
charts, and customizable reports.
NOTE: Some data requires an optional accessory such as a heart rate monitor.
Plan your training: You can choose a fitness goal and load one of the day-by-day training plans.
Connectivity 105
Track your progress: You can track your daily steps, join a friendly competition with your connections, and meet
your goals.
Share your activities: You can connect with friends to follow each other's activities or share links to your
activities.
Manage your settings: You can customize your watch and user settings on your Garmin Connect account.
You can enhance the data, connections, and training available on your Garmin Connect account with a Garmin
Connect+ subscription. To sign up, you can download the Garmin Connect app from the app store on your
phone, or go to connect.garmin.com.
Active Intelligence (AI): Receive AI insights about your data and activities, including nutrition.
LiveTrack+: Send LiveTrack text messages, receive a personalized profile page, and view previous LiveTrack
sessions.
Follow Garmin Trails: Access outdoor trails and courses recommended by Garmin databases and other Garmin
users, with pictures, ratings, trip reports, and more.
Track indoor activities: View your indoor activity and workout data in real time, enabling you to adjust your
performance during the activity.
Performance dashboard: View your training data your way with customized charts and graphs, including
nutrition metrics.
Social features: Gain access to exclusive badges, badge challenges, and double points for challenges. You can
update your profile avatar with customizable frames.
After you pair your watch with your phone (Pairing Your Phone, page 101), you can use the Garmin Connect app
to upload all of your activity data to your Garmin Connect account.
1 Verify the Garmin Connect app is running on your phone.
2 Bring your watch within 10 m (30 ft.) of your phone.
Your watch automatically syncs your data with the Garmin Connect app and your Garmin Connect account.
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 101).
Sync your watch with the Garmin Connect app (Using the Garmin Connect App, page 106).
When new software is available, the Garmin Connect app automatically sends the update to your watch.
When you use more than one Garmin device with your Garmin Connect account, you can choose which device is
the primary data source for everyday use and for training purposes.
From the Garmin Connect app, select > Settings.
Primary Training Device: Sets the priority data source for training metrics like your training status and load
focus.
Primary Wearable: Sets the priority data source for daily health metrics like steps and sleep. This should be the
watch you wear most often.
TIP: For the most accurate results, Garmin recommends that you sync often with your Garmin Connect account.
106 Connectivity
You can sync activities and performance measurements from other Garmin devices to your Forerunner watch
using your Garmin Connect account. This allows your watch to more accurately reflect your training and fitness.
For example, you can record a ride with an Edge bike computer, and view your activity details and recovery time
on your Forerunner watch.
Sync your Forerunner watch and other Garmin devices to your Garmin Connect account.
TIP: You can set a primary training device and primary wearable in the Garmin Connect app (Unified Training
Status, page 106).
Recent activities and performance measurements from your other Garmin devices appear on your Forerunner
watch.
The Garmin Express application connects your watch to your Garmin Connect account using a computer. You
can use the Garmin Express application to upload your activity data to your Garmin Connect account and
to send data, such as workouts or training plans, from the Garmin Connect website to your watch. You can
also add music to your watch (Downloading Personal Audio Content, page 128). You can also install software
updates and manage your Connect IQ apps.
1 Connect the watch to your computer using the USB cable.
2 Go to garmin.com/express.
3 Download and install the Garmin Express application.
4 Open the Garmin Express application, and select Add Device.
5 Follow the on-screen instructions.
Before you can update your device software, you must have a Garmin Connect account, and you must download
the Garmin Express application.
1 Connect the device to your computer using the USB cable.
When new software is available, Garmin Express sends it to your device.
2 Follow the on-screen instructions.
3 Do not disconnect your device from the computer during the update process.
NOTE: If you have already set up your device with Wi‑Fi connectivity, Garmin Connect can automatically
download available software updates to your device when it connects using Wi‑Fi.
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 59).
1 Hold to view the controls menu.
2 Select Sync.
You can add Connect IQ apps, glances, music providers, watch faces, and more to your watch using the
Connect IQ store on your watch or phone (garmin.com/connectiqapp).
Watch Faces: Customize the appearance of the clock.
Device Apps: Add interactive features to your watch, such as glances and new outdoor and fitness activity
types.
Data Fields: Download new data fields that present sensor, activity, and history data in new ways. You can add
Connect IQ data fields to built-in features and pages.
Music: Add music providers to your watch.
Connectivity 107
Before you can download features from the Connect IQ app, you must pair your Forerunner watch with your
phone (Pairing Your Phone, page 101).
1 From the app store on your phone, install and open the Connect IQ app.
2 If necessary, select your watch.
3 Select a Connect IQ feature.
4 Follow the on-screen instructions.
1 Connect the watch to your computer using a USB cable.
2 Go to apps.garmin.com, and sign in.
3 Select a Connect IQ feature, and download it.
4 Follow the on-screen instructions.
The Garmin Explore website and app allow you to create courses, waypoints, and collections, plan trips, sync
tracks, upload activities, and use cloud storage. They offer advanced planning both online and offline, allowing
you to share and sync data with your compatible Garmin device. You can use the app to download maps for
offline access, and then navigate anywhere without using your cellular service.
You can download the Garmin Explore app from the app store on your phone (garmin.com/exploreapp), or you
can go to explore.garmin.com.
The inReach features of the Garmin Messenger app on your phone, including SOS, tracking, and inReach
Weather, are not available without a connected inReach device and an active inReach service plan. Always test
the app outdoors before using it on a trip.
The non-satellite messaging features of the Garmin Messenger app on your phone should not be solely relied
upon as a primary method to obtain emergency assistance.
The app works over both the internet (using a wireless connection or cellular data on your phone) and the
satellite network. If you are using cellular data, your paired phone must be equipped with a data plan and be in
an area of network coverage where data is available. If you are in an area without network coverage, you must
have an active inReach service plan for your device to use the satellite network.
You can use the app to message other Garmin Messenger app users, including friends and family without
Garmin devices. Anyone can download the app and connect their phone, allowing them to communicate with
other app users over the internet (no login is required). App users can also create group messaging threads
with other SMS phone numbers. New members added to the group message can download the app to see what
others are saying.
Messages sent using a wireless connection or cellular data on your phone do not incur data charges or
additional charges on your inReach service plan. Messages received may incur charges if message delivery is
attempted over both the satellite network and the internet. Standard text messaging rates for your cellular data
plan apply.
You can download the Garmin Messenger app from the app store on your phone (garmin.com/messengerapp).
108 Connectivity
The Garmin Golf app allows you to upload scorecards from your Forerunner device to view detailed statistics
and shot analyses. Golfers can compete with each other at different courses using the Garmin Golf app. More
than 43,000 courses have leaderboards that anyone can join. You can set up a tournament event and invite
players to compete. With a Garmin Golf membership, you can view green contour data on your phone and
Forerunner device.
The Garmin Golf app syncs your data with your Garmin Connect account. You can download the Garmin Golf
app from the app store on your phone (garmin.com/golfapp).
Focus modes adjust the watch settings and behavior for different situations, such as sleep and activities. When
you change the settings with a focus mode enabled, the settings are updated only for that focus mode.
1 From the watch face, hold .
2 Select Watch Settings > Focus Modes.
3 Select a focus mode.
4 Select an option:
NOTE: Not all options are available for all focus modes.
• Select Status to turn the focus mode on or off.
• Select Schedule to configure the schedule.
• Select Watch Face to change the watch face.
• Select Satellites to set the GNSS satellite systems to use for all activities.
TIP: You can customize the Satellites setting for individual activities (Activity Settings, page 49).
• Select Voice Alerts to enable voice alerts during activities (Playing Voice Alerts During an Activity,
page 52).
• In the Notifications & Alerts section, select an option to configure phone notifications, health and
wellness alerts, or system alerts (Notifications and Alerts Settings, page 91).
• In the Sound & Vibe section, select an option to configure alert tones and vibration settings (Sound and
Vibration Settings, page 94).
• In the Display & Brightness section, select an option to configure the screen settings (Display and
Brightness Settings, page 94).
• To add more customizations, select Add.
• To remove the focus mode, select Delete Focus.
• To restore the default settings, select Defaults.
1 From the watch face, hold .
2 Select Watch Settings > Focus Modes > Add.
3 Select an option:
• Select Standard to create a custom focus mode to be used any time.
• Select Activity to configure a focus mode for a specific activity.
4 Enter a name for the focus mode, and select .
5 Select an icon and color.
6 Select the new custom focus mode.
7 Select an option:
NOTE: Not all options are available for both Standard and Activity focus modes.
• Select Status to turn the custom focus mode on or off.
• Select Schedule to configure the schedule.
• Select Auto-Triggered to choose which activity will trigger the custom activity focus mode.
• Select Name to edit the name of the custom focus mode.
• Select Icon to edit the custom focus mode icon symbol and color.
• Select Add > Notifications & Alerts to configure the phone and watch notifications and alerts
(Notifications and Alerts Settings, page 91).
• Select Add > Sound & Vibe to configure the settings for tones, volume, and vibration (Sound and Vibration
Settings, page 94).
• Select Add > Display & Brightness to configure the screen settings (Display and Brightness Settings,
page 94).
8 Select Done.
From the watch face, hold , and select Watch Settings > Health & Wellness.
Wrist Heart Rate: Customizes the wrist heart rate monitor settings (Wrist Heart Rate Monitor Settings,
page 111).
Pulse Oximeter: Sets the pulse oximeter mode (Setting the Pulse Oximeter Mode, page 113).
Move IQ: Enables Move IQ® events. When your movements match familiar exercise patterns, the Move IQ
feature automatically detects the event and displays it in your timeline. The Move IQ events show activity
type and duration, but they do not appear in your activities list or newsfeed. For more detail and accuracy, you
can record a timed activity on your device.
Your watch has a wrist-based heart rate monitor, and you can view your heart rate data on the heart rate glance
(Viewing Glances, page 65).
The watch is also compatible with chest heart rate monitors. If both wrist-based heart rate and chest heart rate
data are available when you start an activity, your watch uses the chest heart rate data.
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. For more accurate heart rate readings, the watch should
not shift while running or exercising. For pulse oximeter readings, you should remain motionless.
NOTE: The optical sensor is located on the back of the watch.
• See Tips for Erratic Heart Rate Data, page 111 for more information about wrist-based heart rate.
• See Tips for Erratic Pulse Oximeter Data, page 113 for more information about the pulse oximeter sensor.
• For more information about accuracy, go to garmin.com/ataccuracy.
• For more information about watch wear and care, go to garmin.com/fitandcare.
If the heart rate data is erratic or does not appear, you can try these tips.
• Clean and dry your arm before putting on the watch.
• Avoid wearing sunscreen, lotion, and insect repellent under the watch.
• Avoid scratching the heart rate sensor on the back of the watch.
• Wear the watch above your wrist bone. The watch should be snug but comfortable.
• Wait until the icon is solid before starting your activity.
• Warm up for 5 to 10 minutes and get a heart rate reading before starting your activity.
NOTE: In cold environments, warm up indoors.
• Rinse the watch with fresh water after each workout.
From the watch face, hold , and select Watch Settings > Health & Wellness > Wrist Heart Rate.
Status: Enables the wrist heart rate monitor. The default value is Auto, which automatically uses the wrist heart
rate monitor unless you pair an external heart rate monitor.
NOTE: Disabling the wrist heart rate monitor also disables the wrist-based pulse oximeter sensor. You can
perform a manual reading from the pulse oximeter glance.
Source Switching: Selects the best source of heart rate data when wearing your watch and an external heart
rate monitor. For more information, go to www.garmin.com/dynamicsourceswitching/.
Broadcast Heart Rate: Broadcasts your heart rate data to a paired device (Broadcasting Heart Rate Data,
page 112).
You can broadcast your heart rate data from your watch and view it on paired devices. Broadcasting heart rate
data decreases battery life.
TIP: You can customize the activity settings to broadcast your heart rate data automatically when you begin an
activity (Activity Settings, page 49). For example, you can broadcast your heart rate data to an Edge device while
cycling.
Select an option:
1
• Hold , and select Watch Settings > Health & Wellness > Wrist Heart Rate > Broadcast Heart Rate.
• Hold to open the controls menu, and select .
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 59).
2 Press .
The watch starts broadcasting your heart rate data.
3 Pair your watch with your compatible device.
NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual.
4 Press to stop broadcasting your heart rate data.
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. Knowing your oxygen saturation can
help you determine how your body is acclimating to high altitudes for alpine sport and expedition.
You can manually begin a pulse oximeter reading by viewing the pulse oximeter glance (Getting Pulse Oximeter
Readings, page 113). You can also turn on all-day readings (Setting the Pulse Oximeter Mode, page 113). When
you view the pulse oximeter glance while you are not moving, your watch analyzes your oxygen saturation and
your elevation. The elevation profile helps indicate how your pulse oximeter readings are changing, relative to
your to elevation.
On the watch, your pulse oximeter reading appears as an oxygen saturation percentage and color on the graph.
On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including
trends over multiple days.
For more information about pulse oximeter accuracy, go to garmin.com/ataccuracy.
The elevation scale.
A graph of your average oxygen saturation readings for the last 24 hours.
Your most recent oxygen saturation reading.
The oxygen saturation percentage scale.
A graph of your elevation readings for the last 24 hours.
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.
1 While you are sitting or inactive, press from the watch face to view the pulse oximeter glance.
2 Press to view glance details and begin a pulse oximeter reading.
3 Remain motionless for up to 30 seconds.
NOTE: If you are too active for the watch to get a pulse oximeter reading, a message appears instead of a
percentage. You can check again after several minutes of inactivity. For best results, hold the arm wearing
the watch at heart level while the watch reads your blood oxygen saturation.
4 Press to view a graph of your pulse oximeter readings for the last seven days.
1 From the watch face, hold .
2 Select Watch Settings > Health & Wellness > Pulse Oximeter.
3 Select an option:
• To turn on measurements while you are inactive during the day, select All Day.
NOTE: Turning on All Day mode decreases battery life.
• To turn on continuous measurements while you sleep, select During Sleep.
NOTE: Unusual sleep positions can cause abnormally low sleep-time SpO2 readings.
• To turn off automatic measurements, select On Demand.
If the pulse oximeter data is erratic or does not appear, you can try these tips.
• Remain motionless while the watch reads your blood oxygen saturation.
• Wear the watch above your wrist bone. The watch should be snug but comfortable.
• Hold the arm wearing the watch at heart level while the watch reads your blood oxygen saturation.
• Use a silicone or nylon band.
• Clean and dry your arm before putting on the watch.
• Avoid wearing sunscreen, lotion, and insect repellent under the watch.
• Avoid scratching the optical sensor on the back of the watch.
• Rinse the watch with fresh water after each workout.
Your device creates a daily step goal automatically, based on your previous activity levels. As you move during
the day, the device 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.
To improve your health, organizations such as the World Health Organization recommend at least 150 minutes
per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity
activity, such as running.
The watch monitors your activity intensity and tracks your time spent participating in moderate to vigorous
intensity activities (heart rate data is required to quantify vigorous intensity). The watch adds the amount of
moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes
are doubled when added.
Your Forerunner watch calculates intensity minutes by comparing your heart rate data to your average resting
heart rate. If heart rate is turned off, the watch calculates moderate intensity minutes by analyzing your steps
per minute.
• Start a timed activity for the most accurate calculation of intensity minutes.
• Wear your watch all day and night for the most accurate resting heart rate.
While you are sleeping, the watch automatically detects your sleep and monitors your movement during your
normal sleep hours. You can set your normal sleep hours in the Garmin Connect app or in the watch settings
(Focus Modes, page 109). Sleep statistics include total hours of sleep, sleep stages, sleep movement, and sleep
score. Your sleep coach provides sleep need recommendations based on your sleep and activity history, HRV
status, and naps (Glances, page 61). Naps are added to your sleep statistics, and can also impact your recovery.
You can view detailed sleep statistics on your Garmin Connect account.
NOTE: You can use do not disturb mode to turn off notifications and alerts, with the exception of alarms
(Controls, page 56).
1 Wear your watch while sleeping.
2 Upload your sleep tracking data to your Garmin Connect account (Using the Garmin Connect App, page 106).
You can view your sleep statistics on your Garmin Connect account.
You can view sleep information, including naps, on your Forerunner watch (Glances, page 61).
The Forerunner device is not a medical device and is not intended for use in the diagnosis or monitoring of any
medical condition. For more information on pulse oximeter accuracy, go to garmin.com/ataccuracy.
The optical heart rate sensor on the Forerunner device has a pulse oximeter feature that can measure your
overnight breathing variations. Breathing variation insights are provided to enhance awareness of your sleep
environment and general wellness. Occasional or frequent breathing variations may be due to your individual
lifestyle factors or your sleeping environment. Contact your doctor or healthcare provider if you're concerned
about your level of breathing variations.
NOTE: You must turn on pulse oximeter sleep tracking to detect breathing variations (Setting the Pulse Oximeter
Mode, page 113).
The sleep score glance displays your current breathing variations data.
NOTE: You may need to add the glance to your glances list (Customizing the Glances List, page 65).
On your Garmin Connect account, you can view additional details about breathing variations, including trends
over multiple days.
Your watch can display several types of Garmin map data, including topographical contours, nearby points of
interest, ski resort maps, and golf courses. You can use the Map Manager to download additional maps or
manage map storage.
To purchase additional map data and view compatibility information, go to garmin.com/maps.
represents your location on the map. When you are navigating to a destination, your route is marked with a
line on the map.
Select an option to open the map:
1
• Press , and select Map to view the map without starting an activity.
• Go outside, start a GPS activity (Starting an Activity, page 19), and scroll to the map screen.
2 If necessary, wait while the watch locates satellites.
Select an option to zoom on the map:
3
• In the Map app, select or .
• In an activity, swipe down to unlock the touchscreen (if necessary), tap the map, and select or .
• In an activity, hold , select Map Controls, and select or .
Select an option to pan the map:
4
• Swipe down to unlock the touchscreen (if necessary), tap the map, and tap and drag to position the
crosshairs.
• In the Map app, select > Pan/Zoom, and press to toggle between panning up and down, panning
left and right, or zooming. You can press to exit panning mode.
• In an activity, hold , select Map Controls > > Pan/Zoom, and press to toggle between panning
up and down, panning left and right, or zooming. You can press to exit panning mode.
Map 115
Saving or Navigating to a Location on the Map
You can select any location on the map. You can save the location or start navigating to it.
1 Pan and zoom the map to position the crosshairs (Viewing the Map, page 115).
Select an option:
2
• Tap the location or coordinates at the bottom of the screen to select the point indicated by the crosshairs.
• Hold to select the point indicated by the crosshairs.
3 If necessary, select a nearby point of interest.
4 Select an option:
• To start navigating to the location, select Go.
• To save the location, select Save Location.
• To view information about the location, select Review.
You can customize how the map appears in the map app and data screens.
NOTE: If necessary, you can customize the map settings for specific activities instead of using the system
settings (Activity Settings, page 49).
From the watch face, hold , and select Watch Settings > Map & Navigation.
Map Manager: Shows the downloaded map versions and allows you to download additional maps (Managing
Maps, page 116).
Dark Mode: Sets the map colors to either a white or black background for daytime or nighttime visibility. The
Auto option adjusts the map colors based on the time of day.
Marine Chart Mode: Enables the nautical chart when displaying marine data. This option displays various map
features in different colors so the marine data is more readable and the map reflects the drawing scheme of
paper charts.
High Contrast: Sets the map to display data with higher contrast, for better visibility in challenging
environments.
Orientation: Sets the orientation of the map. The North Up option shows north at the top of the screen. The
Track Up option shows your current direction of travel at the top of the screen.
Auto Zoom: Automatically selects the zoom level for optimal use of your map. When disabled, you must zoom
in or out manually.
Lock on Road: Locks the position icon, which represents your position on the map, onto the nearest road.
Detail: Sets the amount of detail shown on the map. Showing more detail may cause the map to redraw more
slowly.
Symbol Set: Sets the chart symbols in marine mode. The NOAA option displays the National Oceanic and
Atmospheric Administration chart symbols. The International option displays the International Association of
Lighthouse Authorities chart symbols.
1 From the watch face, hold .
2 Select Watch Settings > Map & Navigation > Map Manager.
3 Select an option:
• To download premium maps and activate your Outdoor Maps+ subscription for this device, select
Outdoor Maps+ (Downloading Maps with Outdoor Maps+, page 117).
• To download TopoActive maps, select TopoActive Maps (Downloading TopoActive Maps, page 117).
116 Map
Before you can download maps to your device, you must connect to a wireless network (Connecting to a Wi‑Fi
Network, page 104).
1 From the watch face, hold .
2 Select Watch Settings > Map & Navigation > Map Manager > Outdoor Maps+.
3 If necessary, press , and select Check Subscription to activate your Outdoor Maps+ subscription for this
watch.
NOTE: Go to garmin.com/outdoormaps for information about purchasing a subscription.
4 Select Add Map, and select a location.
A preview of the map region appears.
5 From the map, complete one or more actions:
• Drag the map to view different areas.
• Pinch or spread two fingers on the touchscreen to zoom in and out of the map.
• Select and to zoom in and out of the map.
6 Press , and select .
7 Select .
8 Select an option:
• To edit the map name, select Name.
• To change the map layers to download, select Layers.
TIP: You can select to view details about the map layers.
• To modify the map region, select Selected Area.
9 Select to download the map.
NOTE: To prevent battery drain, the watch queues the map download for later, and the download starts when
you connect the watch to an external power source.
Before you can download maps to your device, you must connect to a wireless network (Connecting to a Wi‑Fi
Network, page 104).
1 From the watch face, hold .
2 Select Watch Settings > Map & Navigation > Map Manager > TopoActive Maps > Add Map.
3 Select a map.
4 Press , and select Download.
NOTE: To prevent battery drain, the watch queues the map download for later, and the download starts when
you connect the watch to an external power source.
You can remove maps to increase the available device storage.
1 From the watch face, hold .
2 Select Watch Settings > Map & Navigation > Map Manager.
Select an option:
3
• Select TopoActive Maps, select a map, press , and select Remove.
• Select Outdoor Maps+, select a map, press , and select Delete.
Map 117
You can choose the map data to show on the map and save map data themes for multiple activities.
1 From the watch face, press .
2 Select Map.
3 Press .
4 Select Map Layers.
5 Select an option:
• To customize the map data for an activity type, select Activity Theme, and select an activity.
Changes you make to the map data settings are saved to the selected activity theme.
• To select the installed map product to display, select Map Type, and select a map product.
• To turn on specific map features, such as activity lines or saved locations, select the map feature, and
select Status > On.
TIP: You can select Apply to all Activities to apply the setting to all activity themes.
• To view your downloaded map versions or download additional maps, select Get More Maps (Managing
Maps, page 116).
Navigating to a Destination
You can use your device to navigate to a destination or follow a course.
1 From the watch face, press .
2 Select Map.
3 Press .
4 Select Navigate.
5 Select a category.
6 Respond to the on-screen prompts to choose a destination.
7 Select Go To.
8 Select the activity you want to use while following the course.
Navigation information appears.
9 Press to begin navigation.
118 Navigation
Navigating to a Nearby Point of Interest
If the map data installed on your watch includes points of interest, you can navigate to them.
1 From the watch face, press .
2 Select Map.
3 Press .
4 Select Navigate > Explore Nearby.
A list of points of interest near your current location appears.
Select an option:
5
• Select a category and, if necessary, follow the on-screen prompts.
• Press to open the keyboard, and enter a location name.
• Select to open the keyboard, and enter a location name.
6 Select a point of interest from the search results.
7 Select Go To.
8 Select the activity you want to use while following the course.
Navigation information appears.
9 Press to begin navigation.
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 .
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.
• If you do not have a supported map or are using direct routing, select Route to navigate back to the
starting point of your activity in a straight line.
• If you are not using direct routing, select Route to navigate back to the starting point of your activity using
turn-by-turn directions.
Your current location and the track to follow appear on the map.
Navigation 119
Marking and Starting Navigation to a Man Overboard Location
You can save a man overboard (MOB) location, and automatically start navigation back to it.
TIP: You can customize the hold function of the keys to access the MOB function (Customizing the Button
Shortcuts, page 135).
1 From the watch face, press .
2 Select an activity.
3 Hold .
4 Select Navigate > Last MOB.
Navigation information appears.
While navigating, select an option:
1
• Hold .
• Swipe right.
2 Select the destination.
Destination details appear.
3 Press .
4 Select Stop Navigation.
Navigation to your destination stops, but your activity remains active. You can press to return to the activity
timer.
You can save your current location to navigate back to it later from the Saved app (Using the Saved App,
page 13).
NOTE: You can add options to the controls menu (Customizing the Controls Menu, page 59).
1 Hold .
2 Select .
3 Follow the on-screen instructions.
You can save your current location using dual grid coordinates to navigate back to the same location later.
1 Customize a button or button combination for the Dual Grid feature (Customizing the Button Shortcuts,
page 135).
2 Hold the button or button combination you customized to save a dual grid location.
3 Wait while the watch locates satellites.
4 Press to save the location.
You can edit the location details.
120 Navigation
Sharing a Location From a Map Using the Garmin Connect App
It is your responsibility to use discretion when sharing location information with others. Always ensure you are
aware of and comfortable with the individual with whom you share location information.
NOTE: This feature is available only if your course-compatible Garmin device is connected to an iPhone® device
using Bluetooth technology.
You can share location information and data from Apple® Maps to your compatible Garmin device.
1 From Apple Maps, select a location.
2 Select > .
3 If necessary, from the Garmin Connect app, select the Garmin device.
A notification appears in the Garmin Connect app indicating that the location in now available on your device
(Starting a GPS Activity From a Shared Location, page 121).
You can use the Garmin Connect app to share a location from Apple Maps to your watch, and navigate to that
location (Sharing a Location From a Map Using the Garmin Connect App, page 121).
1 When you receive the location notification on your watch, select .
Your watch displays location information.
TIP: The location is saved in the Saved app (Using the Saved App, page 13).
2 Select Go To, and choose an activity.
3 Follow the on-screen instructions to proceed to your destination.
This feature is designed for activities using GPS. If GPS is turned off for your activity, you can view the location
later.
TIP: The location is saved in the Saved app (Using the Saved App, page 13).
You can receive shared locations on your watch during a GPS activity and navigate to those locations (Sharing a
Location From a Map Using the Garmin Connect App, page 121).
1 If a shared location notification appears during a GPS activity, select to navigate to the shared location.
2 Follow the on-screen instructions to proceed to your destination.
This feature allows users to download courses created by other users. Garmin makes no representations about
the safety, accuracy, reliability, completeness, or timeliness of courses created by third parties. Any use or
reliance on courses created by third parties is at your own risk.
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. For example,
if the original course was completed in 30 minutes, you can race against a Virtual Partner trying to complete the
course in under 30 minutes.
Navigation 121
Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (Garmin
Connect, page 105).
1 From the Garmin Connect app, select .
2 Select Training & Planning > Courses > Create Course.
3 Select a course type.
4 Follow the on-screen instructions.
5 Select Done.
NOTE: You can send this course to your device (Sending a Course to Your Device, page 122).
You can send a course you created using the Garmin Connect app to your device (Creating a Course on Garmin
Connect, page 122).
1 From the Garmin Connect app, select .
2 Select Training & Planning > Courses.
3 Select a course.
4 Select .
5 Select your compatible device.
6 Follow the on-screen instructions.
1 From the watch face, press .
2 Select Map.
3 Press .
4 Select Navigate > Create a Course.
5 Enter a name using the keyboard.
6 Follow the on-screen prompts to add locations.
7 Press , and select to save the course.
8 Select Do Course.
9 Select the activity you want to use while following the course.
10 Press to begin navigation.
122 Navigation
The device can create a round-trip course based on a specified distance and direction of navigation.
1 From the watch face, press .
2 Select Map.
3 Press .
4 Select Navigate > Round-Trip Course.
5 Select the activity you want to use while following the course.
6 Enter the total distance for the course.
Select a direction heading.
7
The device creates up to three courses. You can press to view the courses.
8 Press to select a course.
9 Select an option:
• To begin navigation, select Go.
• To view the course on the map and pan or zoom the map, select Map.
• To view a list of turns in the course, select Turn By Turn.
• To view an elevation plot of the course, select Elevation.
• To save the course, select Save.
• To view a list of ascents in the course, select View Climbs.
You can point the device at an object in the distance, such as a water tower, lock in the direction, and then
navigate to the object.
1 From the watch face, press .
2 Select Map.
3 Press .
4 Select Navigate > Sight 'N Go.
5 Point the top of the watch at an object, and press .
Navigation information appears.
6 Press to begin navigation.
Select an option:
1
• From the compass glance, press .
• From the ABC glance, scroll to view the compass, and press .
• From the compass control, press .
• From the ABC control, scroll to view the compass, and press .
2 Select Lock Heading.
3 Point the top of the watch toward your heading, and press .
When you deviate from the heading, the compass displays the direction from the heading and degree of
deviation.
Navigation 123
You can set a reference point to provide the heading and distance to a location or bearing.
Select an option:
1
• Hold .
TIP: You can set a reference point while you are recording an activity.
• From the watch face, press .
2 Select Reference Point.
3 Wait while the watch locates satellites.
4 Press , and select Add Point.
5 Select a location or bearing to use as a reference point for navigation.
The compass arrow and distance to your destination appear.
6 Point the top of the watch toward your heading.
When you deviate from the heading, the compass displays the direction from the heading and degree of
deviation.
7 If necessary, press , and select Change Point to set a different reference point.
You can create a new location by projecting the distance and bearing from your current location to a new
location.
NOTE: You may need to add the Project Wpt. app to the activities and apps list.
1 From the watch face, press .
2 Select Project Wpt..
3 Press or to set the heading.
4 Press .
5 Press to select a unit of measure.
6 Press to enter the distance.
7 Press to save.
The projected waypoint is saved with a default name.
124 Navigation
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.
To use the safety and tracking features, the Forerunner watch must be connected to the Garmin Connect app
using Bluetooth technology. Your paired phone must be equipped with a data plan and be in an area of network
coverage where data is available. You can enter emergency contacts in your Garmin Connect account.
For more information about safety and tracking features, go to garmin.com/safety.
Assistance: Allows you to send a message with your name, LiveTrack link, and GPS location (if available) to
your emergency contacts.
Incident detection: When the Forerunner watch detects an incident during certain outdoor activities, the watch
sends an automated message, LiveTrack link, and GPS location (if available) to your emergency contacts.
LiveTrack: Allows friends and family to follow your races and training activities in real time. You can invite
followers using email or social media, allowing them to view your live data on a web page.
Live Event Sharing: Allows you to send messages to friends and family during an event, providing real-time
updates.
NOTE: This feature is available only if your watch is connected to a compatible Android phone.
GroupTrack: Allows you to keep track of your connections using LiveTrack directly on screen and in real time.
Emergency contact phone numbers are used for the safety and tracking features.
1 From the Garmin Connect app, select .
2 Select Safety & Tracking > Safety Features > Emergency Contacts > Add Emergency Contacts.
3 Follow the on-screen instructions.
Your emergency contacts receive a notification when you add them as an emergency contact, and can accept or
decline your request. If a contact declines, you must choose another emergency contact.
You can add up to 50 contacts to the Garmin Connect app. Contact emails can be used with the LiveTrack
feature. Three of these contacts can be used as emergency contacts (Adding Emergency Contacts, page 125).
1 From the Garmin Connect app, select .
2 Select Contacts.
3 Follow the on-screen instructions.
After you add contacts, you must sync your data to apply the changes to your Forerunner device (Using the
Garmin Connect App, page 106).
Incident detection is a supplemental feature available only for certain outdoor activities. Incident detection
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.
Before you can enable incident detection on your watch, you must set up emergency contacts in the Garmin
Connect app (Adding Emergency Contacts, page 125). Your paired phone must be equipped with a data plan and
be in an area of network coverage where data is available. Your emergency contacts must be able to receive
emails or text messages (standard text messaging rates may apply).
1 From the watch face, hold .
2 Select Watch Settings > Safety & Tracking > Incident Detection.
3 Select a GPS activity.
NOTE: Incident detection is available only for certain outdoor activities.
When an incident is detected by your Forerunner watch and your phone is connected, the Garmin Connect
app can send an automated text message and email with your name and GPS location (if available) to your
emergency contacts. A message appears on your device and paired phone indicating your contacts will be
informed after 15 seconds have elapsed. If assistance is not needed, you can cancel the automated emergency
message.
Assistance is a supplemental feature and should not be relied upon as a primary method to obtain emergency
assistance. The Garmin Connect app does not contact emergency services on your behalf.
Before you can request assistance, you must set up emergency contacts in the Garmin Connect app (Adding
Emergency Contacts, page 125). Your paired phone must be equipped with a data plan and be in an area of
network coverage where data is available. Your emergency contacts must be able to receive emails or text
messages (standard text messaging rates may apply).
1 Hold .
2 When you feel three vibrations, release the button to activate the assistance feature.
The countdown screen appears.
TIP: Before the countdown is complete, you can hold any button to cancel the message.
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 start a GroupTrack session, you must pair the watch with a compatible phone (Pairing Your
Phone, page 101).
These instructions are for starting a GroupTrack session with a Forerunner watch. If your connections have
other compatible devices, you can see them on the map. The other devices may not be able to display
GroupTrack riders on the map.
1 On the Forerunner watch, hold , and select Watch Settings > Safety & Tracking > LiveTrack >
GroupTrack.
2 Select an option:
• Select Visible To to enable GroupTrack sessions for all of your Garmin Connect connections or only
invited connections.
• Select Show on Map to enable viewing connections on the map screen
• Select Activity Types to select which activity types appear on the map screen during a GroupTrack
session.
3 On the watch, start an outdoor activity.
4 Scroll to the map to view your connections.
The GroupTrack feature allows you to keep track of other connections in your group using LiveTrack directly on
the screen. All members of the group must be your connections in your Garmin Connect account.
• Start your activity outside using GPS.
• Pair your Forerunner device with your phone using Bluetooth technology.
• In the Garmin Connect app, select > Connections to update the list of connections for your GroupTrack
session.
• Make sure all of your connections pair with their phones and start a LiveTrack session in the Garmin Connect
app.
• Make sure all your connections are in range (40 km or 25 mi.).
• During a GroupTrack session, scroll to the map to view your connections (Adding the Map Data Screen,
page 48).
NOTE: There are three different music playback options for your Forerunner watch.
• Third-party provider music
• Personal audio content
• Music stored on your phone
On a Forerunner 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. You can also listen to audio content directly through the speaker in your
watch.
Music 127
Before you can download music or other audio files to your watch from a supported third-party provider, you
must connect the provider to your watch.
Some third-party music provider options are already installed on your watch.
For more options, you can download the Connect IQ app on your phone (Downloading Connect IQ Features,
page 108).
1 From the watch face, press .
2 Select Connect IQ Store.
3 Follow the on-screen instructions to install a third-party music provider.
4 Hold from any screen to open the music controls.
Select the music provider.
5
NOTE: If you want to select another provider, hold , select Watch Settings > Music > Music Providers,
and follow the on-screen instructions.
Before you can download audio content from a third-party provider, you must connect to a Wi‑Fi network
(Connecting to a Wi‑Fi Network, page 104).
1 Hold from any screen to open the music controls.
2 Hold .
3 Select Music Providers.
4 Select a connected provider.
5 Select a playlist or other item to download to the watch.
6 If necessary, press until you are prompted to sync with the service.
NOTE: Downloading audio content can drain the battery. You may be required to connect the watch to an
external power source if the battery is low.
Before you can send your personal music to your watch, you must install the Garmin Express application on
your computer (garmin.com/express).
You can load your personal audio files, such as .mp3 and .m4a files, to a Forerunner watch from your computer.
For more information, go to garmin.com/musicfiles.
1 Connect the watch to your computer using the included USB cable.
2 On your computer, open the Garmin Express application, select your watch, and select Music.
TIP: For Windows® computers, you can select and browse to the folder with your audio files. For Apple
computers, the Garmin Express application uses your iTunes® library.
3 In the My Music or iTunes Library list, select an audio file category, such as songs or playlists.
4 Select the checkboxes for the audio files, and select Send to Device.
5 If necessary, in the Forerunner list, select a category, select the checkboxes, and select Remove From Device
to remove audio files.
128 Music
1 Hold from any screen to open the music controls.
2 Hold .
3 Select an option:
• If this is your first time listening to music, select Settings > Music > Music Providers.
• If this is not your first time listening to music, select Music Providers.
4 Select an option:
• To listen to music downloaded to the watch from your computer, select My Music, and select an option
(Downloading Personal Audio Content, page 128).
• To listen to music from a third-party provider, select the name of the provider, and select a playlist.
• To control music playback on your phone, select Control Phone.
5 If necessary, connect your Bluetooth headphones (Connecting Bluetooth Headphones, page 130).
6 Select .
Music 129
NOTE: Music playback controls may look different, depending on the selected music source.
Select to view more music playback controls.
Select to browse the audio files and playlists for the selected source.
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.
Select to change the repeat mode.
Select to change the shuffle mode.
1 Bring the headphones within 2 m (6.6 ft.) of your watch.
2 Enable pairing mode on the headphones.
3 From the watch face, hold .
4 Select Watch Settings > Music > Audio Output > Add New.
5 Select your headphones to complete the pairing process.
130 Music
You can change the music playback mode from stereo to mono.
1 From the watch face, hold .
2 Select Watch Settings > Music > Audio.
3 Select an option.
You can update your user profile on your watch or on the Garmin Connect app.
You can update your sex, date of birth, height, weight, wrist, heart rate zone, power zone, and Critical Swim
Speed (CSS) settings (Recording a Critical Swim Speed Test, page 11). The watch uses this information to
calculate accurate training data.
1 From the watch face, hold .
2 Select Watch Settings > User Profile.
3 Select an option.
When you first set up the watch, you must choose a sex. Most fitness and training algorithms are binary. For the
most accurate results, Garmin recommends selecting your sex assigned at birth. After the initial setup, you can
customize the profile settings in your Garmin Connect account.
Profile & Privacy: Enables you to customize the data on your public profile.
User Settings: Sets your sex. If you select Not Specified, the algorithms that require a binary input will use the
sex you specified when you first set up the watch.
Your fitness age gives you an idea of how your fitness compares with a person of the same sex. Your watch
uses information, such as your age, body mass index (BMI), resting heart rate data, and vigorous activity history
to provide a fitness age. If you have an Index™ scale, your watch uses the body fat percentage metric instead of
BMI to determine your fitness age. Exercise and lifestyle changes can impact your fitness age.
NOTE: For the most accurate fitness age, complete the user profile setup (Setting Up Your User Profile,
page 131).
1 From the watch face, hold .
2 Select Watch Settings > User Profile > Fitness Age.
Many athletes use heart rate zones to measure and increase their cardiovascular strength and improve their
level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted
heart rate zones are numbered from 1 to 5 according to increasing intensity. Generally, heart rate zones are
calculated based on percentages of your maximum heart rate.
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 133) to
determine the best heart rate zone for your fitness objectives.
If you do not know your maximum heart rate, use one of the calculators available on the Internet. Some gyms
and health centers can provide a test that measures maximum heart rate. The default maximum heart rate is
220 minus your age.
The watch uses your user profile information from the initial setup to determine your default heart rate zones.
You can set separate heart rate zones for sport profiles, such as running, cycling, and swimming. For the most
accurate calorie data during your activity, set your maximum heart rate. You can also set each heart rate zone
and enter your resting heart rate manually. You can manually adjust your zones on the watch or using your
Garmin Connect account.
1 From the watch face, hold .
2 Select Watch Settings > User Profile > Heart Rate & Power Zones > Heart Rate.
3 Select Max. Heart Rate, and enter your maximum heart rate.
You can use the Auto Detection feature to automatically record your maximum heart rate during an activity
(Detecting Performance Measurements Automatically, page 133).
4 Select LTHR, and enter your lactate threshold heart rate (Lactate Threshold, page 73).
You can use the Auto Detection feature to automatically record your lactate threshold during an activity
(Detecting Performance Measurements Automatically, page 133).
5 Select Resting HR > Set Custom, and enter your resting heart rate.
You can use the average resting heart rate measured by your watch, or you can set a custom resting heart
rate.
6 Select Zones > Based On.
7 Select an option:
• Select BPM to view and edit the zones in beats per minute.
• Select %Max. HR to view and edit the zones as a percentage of your maximum heart rate.
• Select %HRR to view and edit the zones as a percentage of your heart rate reserve (maximum heart rate
minus resting heart rate).
• Select %LTHR to view and edit the zones as a percentage of your lactate threshold heart rate.
8 Select a zone, and enter a value for each zone.
9 Select Sport Heart Rate, and select a sport profile to add separate heart rate zones (optional).
10 Repeat the steps to add sport heart rate zones (optional).
The default settings allow the watch to detect your maximum heart rate and set your heart rate zones as a
percentage of your maximum heart rate.
• Verify that your user profile settings are accurate (Setting Up Your User Profile, page 131).
• Run often with the wrist or chest heart rate monitor.
• View your heart rate trends and time in zones using your Garmin Connect account.
% of Maximum Heart
Beginning-level aerobic training,
1 50–60% Relaxed, easy pace, rhythmic breathing
reduces stress
Comfortable pace, slightly deeper Basic cardiovascular training, good
breathing, conversation possible recovery pace
Moderate pace, more difficult to hold Improved aerobic capacity, optimal
conversation cardiovascular training
Fast pace and a bit uncomfortable, Improved anaerobic capacity and
breathing forceful threshold, improved speed
Sprinting pace, unsustainable for long Anaerobic and muscular endurance,
period of time, labored breathing increased power
The power zones use default values based on gender, weight, and average ability, and may not match your
personal abilities. If you know your functional threshold power (FTP) or threshold power (TP) value, you can
enter it and allow the software to calculate your power zones automatically. You can manually adjust your
zones on the watch or using your Garmin Connect account.
1 From the watch face, hold .
2 Select Watch Settings > User Profile > Heart Rate & Power Zones > Power.
3 Select an activity.
4 Select Based On.
5 Select an option:
• Select Watts to view and edit the zones in watts.
• Select % of FTP or % of TP to view and edit the zones as a percentage of your threshold power.
6 Select FTP or Threshold Power, and enter your value.
You can use the Auto Detection feature to automatically record your threshold power during an activity
(Detecting Performance Measurements Automatically, page 133).
7 Select a zone, and enter a value for each zone.
8 If necessary, select Minimum, and enter a minimum power value.
The Auto Detection feature is turned on by default. The watch can automatically detect your maximum heart
rate and lactate threshold during an activity. When paired with a compatible power meter, the watch can
automatically detect your functional threshold power (FTP) during an activity.
1 From the watch face, hold .
2 Select Watch Settings > User Profile > Heart Rate & Power Zones > Auto Detection.
3 Select an option.
From the watch face, hold , and select Watch Settings > Power Manager.
Battery Saver: Customizes system settings to extend battery life in watch mode (Customizing the Battery Saver
Feature, page 134).
Activity Power Modes: Customizes system settings to extend battery life during an activity (Customizing Power
Modes, page 135).
Battery Percentage: Displays remaining battery life as a percentage.
Battery Estimates: Displays remaining battery life as an estimated number of days or hours.
Low Battery Alert: Notifies you when the battery level is low.
The battery saver feature allows you to quickly adjust system settings to extend battery life in watch mode.
You can turn on the battery saver feature from the controls menu (Controls, page 56).
1 From the watch face, hold .
2 Select Watch Settings > Power Manager > Battery Saver.
The watch displays the hours of battery life gained with each setting change.
3 Select Status to turn on the battery saver feature.
4 Select Edit, and select an option:
• Select Watch Face to enable a low-power watch face that updates once per minute.
• Select Music to disable listening to music from your watch.
• Select Phone to disconnect your paired phone.
• Select Wi-Fi to disconnect from a Wi‑Fi network.
• Select Wrist Heart Rate to turn off the wrist heart rate monitor.
• Select Pulse Oximeter to turn off the pulse oximeter sensor.
• Select Always On Display to turn off the screen when not in use.
• Select Brightness to reduce the screen brightness.
The watch displays the hours of battery life gained with each setting change.
5 Select Low Battery Alert to receive an alert when the battery level is low.
Customizing the Power Mode for an Activity
You can customize the power mode settings for individual activities.
1 From the watch face, press .
2 Select Activities, and select an activity.
3 Press .
4 Select the activity settings.
5 Select Power Mode.
6 Select an option.
The watch displays the hours of battery life available with the selected power mode.
7 Select an option:
• To change the default power mode for the activity, select Default Mode.
• To change when the low battery alert appears for the activity, select Low Battery Alert.
• To change when the power mode automatically changes when the battery is low, select Auto Enable
Time.
• To automatically change the power mode when the low battery alert appears, select Auto Enable Mode.
Your device comes preloaded with several power modes, allowing you to quickly adjust system settings, activity
settings, and GPS settings to extend battery life during an activity. You can customize existing power modes
and create new custom power modes.
1 From the watch face, hold .
2 Select Watch Settings > Power Manager > Activity Power Modes.
3 Select an option:
• Select a power mode to customize.
• Select Add New to create a custom power mode.
4 If necessary, enter a custom name.
5 Select an option to customize specific power mode settings.
For example, you can change the GPS setting or disconnect your paired phone.
The watch displays the hours of battery life gained with each setting change.
6 If necessary, select Done to save and use the custom power mode.
From the watch face, press , and select Watch Settings > System.
Shortcuts: Assigns shortcuts to buttons (Customizing the Button Shortcuts, page 135).
Passcode: Sets a four-digit passcode to secure your personal information when the watch is not on your wrist
(Setting Your Watch Passcode, page 136).
Do Not Disturb: Enables do not disturb mode to dim the screen and disable alerts and notifications.
Compass: Calibrates the internal compass and customizes the settings (Compass, page 136).
Altimeter & Barometer: Calibrates the internal barometric altimeter and customizes the settings (Altimeter and
Barometer, page 137).
Time: Adjusts the time settings (Time Settings, page 138).
Language: Sets the language displayed on the watch.
Voice: Sets the watch voice dialect, voice type, and your dialect for voice controls.
Advanced: Opens the advanced system settings for setting the units of measure, data recording mode, and USB
mode (Advanced System Settings, page 138).
Restore & Reset: Configures watch data backups and resets user data and settings (Restore and Reset Settings,
page 139).
Software Update: Installs downloaded software updates, enables automatic updates, and allows you to
manually check for updates (Product Updates, page 144).
About: Displays device, software, license, and regulatory information (Viewing Device Information, page 140).
You can customize the hold function of individual buttons and combinations of buttons.
1 From the watch face, hold .
2 Select Watch Settings > System > Shortcuts.
3 Select a button or combination of buttons to customize.
4 Select a function.
If you enter your passcode incorrectly three times, the watch locks temporarily. After five incorrect attempts, the
watch locks until you reset your passcode in the Garmin Connect app. If you have not paired your watch with
your phone, the watch deletes your data and resets to the factory default settings after five incorrect attempts.
You can set up a watch passcode to secure your personal information when the watch is not on your wrist. If
you are using the Garmin Pay feature, the watch uses the same four-digit passcode required to open your wallet
(Garmin Pay, page 15).
1 From the watch face, hold .
2 Select Watch Settings > System > Passcode > Set Passcode.
3 Enter a four-digit passcode.
The next time you remove the watch from your wrist, you must enter the passcode before you can view any
information.
You must know your existing watch passcode to change it. If you forget your passcode or make too many
incorrect passcode attempts, you must reset it in the Garmin Connect app.
1 From the watch face, hold .
2 Select Watch Settings > System > Passcode > Change Passcode.
3 Enter your existing four-digit passcode.
4 Enter a new four-digit passcode.
The next time you remove the watch from your wrist, you must enter the passcode before you can view any
information.
The watch has a 3-axis compass with automatic calibration. The compass features and appearance change
depending on your activity, whether GPS is enabled, and whether you are navigating to a destination. You
can change the compass settings manually (Compass Settings, page 136). You can view the compass from
the controls menu (Controls, page 56), glances list (Glances, page 61), or a data screen during an activity
(Customizing the Data Screens, page 48).
From the watch face, hold , and select Watch Settings > System > Compass.
Calibrate: Manually calibrates the compass sensor (Calibrating the Compass Manually, page 137).
Display: Sets the directional heading on the compass to letters, degrees, or milliradians.
North Ref.: Sets the north reference of the compass (Setting the North Reference, page 137).
Mag. Variation: Sets the magnetometer variation for the north reference if the North Ref. option is set to User.
Mode: Sets the compass to use a combination of GPS and electronic-sensor data when moving (Auto), GPS
data only, or the magnetometer.
Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that
influence magnetic fields, such as vehicles, buildings, and overhead power lines.
Your watch was already calibrated at the factory, and the watch uses automatic calibration by default. If you
experience irregular compass behavior, for example, after moving long distances or after extreme temperature
changes, you can manually calibrate the compass.
1 From the watch face, hold .
2 Select Watch Settings > System > Compass > Calibrate.
3 Move your wrist in a small figure eight motion until a message appears.
You can set the directional reference used in calculating heading information.
1 From the watch face, hold .
2 Select Watch Settings > System > Compass > North Ref..
3 Select an option:
• To set geographic north as the heading reference, select True.
• To set magnetic north as the heading without declination, select Magnetic.
• To set grid north (000º) as the heading reference, select Grid.
• To set the magnetic variation value manually, select User > Mag. Variation, enter the magnetic variation,
and select Done.
The watch contains an internal altimeter and barometer. The watch collects elevation and pressure data
continuously, even in low-power mode. The altimeter displays your approximate elevation based on pressure
changes. The barometer displays environmental pressure data based on the fixed elevation where the altimeter
was most recently calibrated (Altimeter and Barometer Settings, page 137). You can view the altimeter and
barometer from the controls menu (Controls, page 56), glances list (Glances, page 61), or apps list (Apps,
page 6).
From the watch face, hold , select Watch Settings > System > Altimeter & Barometer.
Calibrate: Manually calibrates the altimeter and barometer sensor.
Auto Cal.: Self-calibrates the sensor 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. You can use the Altimeter Only option when your activity involves changes in altitude, or
the Barometer Only option when your activity does not involve changes in altitude.
Elevation: Sets the units of measure for elevation.
Pressure: Sets the units of measure for pressure.
Barometer Plot: Sets the length of time to show on the graph for the barometer glance.
Your watch was already calibrated at the factory, and the watch uses automatic calibration at your GPS starting
point by default. You can manually calibrate the barometric altimeter if you know the correct elevation.
1 From the watch face, hold .
2 Select Watch Settings > System.
3 Select Altimeter & Barometer.
4 Select Calibrate.
5 Select an option:
• To enter the current elevation manually, select Enter Manually.
• To calibrate automatically from the digital elevation model, select Use DEM.
• To calibrate automatically from your GPS location, select Use GPS.
From the watch face, hold , and select Watch Settings > System > Time.
Time Format: Sets the watch to show time in a 12-hour, 24-hour, or military format.
Date Format: Sets the display order for the day, month, and year for dates.
Set Time: Sets the time zone for the watch. The Auto option sets the time zone automatically based on your
GPS position.
Time: Sets the time if the Set Time option is set to Manual.
Time Sync: Syncs the time when you change time zones, and updates the time for daylight saving time (Syncing
the Time, page 138).
Each time you turn on the watch and acquire satellites or open the Garmin Connect app on your paired phone,
the watch automatically detects your time zone and the current time of day. You can also manually sync the
time when you change time zones, and to update for daylight saving time.
1 From the watch face, hold .
2 Select Watch Settings > System > Time > Time Sync.
Wait while the watch connects to your paired phone or locates satellites (Acquiring Satellite Signals,
3
page 147).
TIP: You can press to switch the source.
From the watch face, hold , and select Watch Settings > System > Advanced.
Format: Sets general format preferences, such as the units of measure, pace and speed shown during activities,
and the start of the week (Changing the Units of Measure, page 139). You can also set geographical position
format and datum options.
Data Recording: Configures how the watch records activity data (Data Recording Settings, page 139).
USB Mode: Sets the watch to use MTP (media transfer protocol) or Garmin mode when connected to a
computer.
You can customize units of measure for distance, pace and speed, elevation, and more.
1 From the watch face, hold .
2 Select Watch Settings > System > Advanced > Format > Units.
3 Select a measurement type.
4 Select a unit of measure.
From the watch face, hold , and select Watch Settings > System > Advanced > Data Recording.
Frequency: Sets how often the watch records activity data. The Smart frequency recording option (default)
allows for longer activity recordings. The Every Second recording option provides more detailed activity
recordings, but may not record entire activities that last for longer periods of time. It records key points where
you change direction, pace, or heart rate. Your activity record is smaller, allowing you to store more activities
on the device memory.
Log HRV: Enables the watch to record your heart rate variability during an activity (Heart Rate Variability Status,
page 71).
Position Enhancement: Enables the watch to record more position details for certain activities, such as running
or hiking.
You can back up the settings from an existing Garmin watch and restore those settings to a different,
compatible Garmin watch using the Garmin Connect app (Restoring Your Settings and Data from Garmin
Connect, page 139). Settings include sport profiles, glances, user settings, workouts, and more.
From the watch face, hold , and select Watch Settings > System > Restore & Reset.
Automatic Backups: Periodically backs up your settings to your Garmin Connect account.
Back Up Now: Manually backs up your settings to your Garmin Connect account.
View Report: Displays any issues from when your watch last restored settings.
NOTE: This setting only appears if some watch settings did not restore properly.
Backup Contents: Displays the type of data that is saved.
Reset: Resets the selected settings to the factory default values (Resetting All Default Settings, page 140).
1 From the Garmin Connect app, select .
2 Select Garmin Devices, and select your watch.
3 Select System > Restore & Reset > Device Backups.
4 Select a backup from the list.
5 Select Restore from Backup > Restore.
6 Follow the on-screen instructions.
7 Wait for your watch to sync with the app.
8 On your watch, press , and select .
The watch restarts and restores your settings and data.
9 Follow the on-screen instructions.
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 .
2 Select Watch Settings > System > Restore & Reset > Reset.
3 Select an option:
• To reset all of the watch settings to the factory default values and save all user-entered information and
activity history, select Reset Default Settings.
• To delete all activities from the history, select Delete All Activities.
• To reset all distance and time totals, select Reset Totals.
• To reset all of the watch settings to the factory default values and delete all user-entered information and
activity history, select Delete Data and Reset Settings.
NOTE: If you have set up a Garmin Pay wallet, this option deletes the wallet from your watch. If you have
music stored on your watch, this option deletes your stored music.
• To delete all temporary files from the watch, select Delete Temporary Files.
You can view device information, such as the unit ID, software version, regulatory information, and license
agreement.
1 From the watch face, hold .
2 Select Watch Settings > System > About.
The label for this device is provided electronically. The e-label may provide regulatory information, such as
identification numbers provided by the FCC or regional compliance markings, as well as applicable product and
licensing information.
1 From the watch face, hold .
2 From the settings menu, select System.
3 Select About.
By default, the watch settings are optimized for battery life and performance (Tips for Maximizing the Battery
Life, page 145).
Image persistence, or pixel "burn-in," is normal behavior for AMOLED devices. To extend the display life, you
should avoid displaying static images at high brightness levels for long time periods. To minimize burn-in, the
Forerunner display turns off after the selected timeout (Display and Brightness Settings, page 94). You can turn
your wrist toward your body, tap the touchscreen, or press a button to wake the watch.
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.
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 141).
Your watch comes with a proprietary charging cable. For optional accessories and replacement parts, go to
buy.garmin.com, or contact your Garmin dealer.
1 Plug the cable ( end) into the charging port on your watch.
2 Plug the other end of the cable into a USB-C® computer port or AC adapter (5 W minimum power rating).
The watch displays the current battery charge level.
3 Disconnect the watch after the battery charge level reaches 100%.
Do not use a sharp object to clean the device.
Never use a hard or sharp object to operate the touchscreen, or damage may result.
Do not expose the microphone and speaker openings to sunscreen or other chemicals. Doing so could clog or
otherwise adversely affect the microphone and speaker, degrading their performance.
Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and finishes.
Thoroughly rinse the device with fresh water after exposure to chlorine, salt water, sunscreen, cosmetics,
alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the case.
Avoid pressing the buttons under water.
Avoid extreme shock and harsh treatment, because it can degrade the life of the product.
Do not store the device where prolonged exposure to extreme temperatures can occur, because it can cause
permanent damage.
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.
Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a
charger. Corrosion can prevent charging and data transfer.
TIP: For more information, go to garmin.com/fitandcare.
1 Rinse with water, or use a damp lint-free cloth.
2 Allow the watch to dry completely.
You can replace the bands with new Forerunner bands or compatible QuickFit® 22 bands.
1 Use the pin tool to push in the watch pin.
2 Remove the band from the watch.
3 Select an option:
• To install Forerunner bands, align one side of the new band with the holes on the device, push in the
exposed watch pin, and press the band into place.
NOTE: Make sure the band is secure. The watch pin should align with the holes on the device.
• To install QuickFit 22 bands, remove the watch pin from the Forerunner band, replace the watch pin on the
device, and press the new band into place.
NOTE: Make sure the band is secure. The latch should close over the watch pin.
4 Repeat the steps to change the other band.
Battery type Rechargeable, built-in lithium-ion battery
Media storage Up to 32 GB
Operating temperature range From -20º to 60ºC (from -4º to 140ºF)
Charging temperature range From 0º to 45ºC (from 32º to 113ºF)
2.4 GHz @ 17 dBm maximum
European Union (EU) wireless frequencies (power)
13.56 MHz @ 65 dBuA/m maximum
EU SAR values 0.11 W/kg limb
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.
GPS Only GNSS mode Up to 26 hr.
Auto Select GNSS mode Up to 23 hr.
All + Multi-Band GNSS mode Up to 21 hr.
GPS Only GNSS mode, with music playback Up to 14 hr.
Auto Select GNSS mode, with music playback Up to 13 hr.
All + Multi-Band GNSS mode, with music playback Up to 12 hr.
Smartwatch mode with activity tracking, phone notifications, and wrist-based heart rate Up to 15 d.
Your device automatically checks for updates when paired with a phone using Bluetooth technology or when
connected to Wi‑Fi. You can manually check for updates from the system settings (System Settings, page 135).
On your phone, install the Garmin Connect app.
This provides easy access to these services for Garmin devices:
• Software updates
• Map updates
NOTE: Map updates are available only through Garmin Express.
• Course updates
• Data uploads to Garmin Connect
• Product registration
1 The device withstands pressure equivalent to a depth of 50 m. For more information, go to www.garmin.com/waterrating.
144 Troubleshooting
You can find more information about this product on the Garmin website.
• Go to support.garmin.com for additional manuals, articles, and software updates.
• Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and
replacement parts.
• Go to www.garmin.com/ataccuracy for information about feature accuracy.
This is not a medical device.
My device is in the wrong language
You can change the watch language selection if you have accidently selected the wrong language.
1 From the watch face, hold .
2 Select .
3 Select .
4 Scroll to the seventh item in the list, and press .
5 Select your language.
To extend the life of the battery, you can try these tips.
• Change the power mode during an activity (Customizing Power Modes, page 135).
• Turn on the battery saver feature from the controls menu (Controls, page 56).
• Reduce the screen timeout (Display and Brightness Settings, page 94).
• Decrease the flashlight brightness and edit the strobe settings (Editing the Custom Flashlight Strobe,
page 60).
• Stop using the Always On Display screen timeout option, and select a shorter timeout (Display and Brightness
Settings, page 94).
• Reduce the screen brightness (Display and Brightness Settings, page 94).
• Use UltraTrac satellite mode for your activity (Satellite Settings, page 54).
• Turn off Bluetooth technology when you are not using connected features (Controls, page 56).
• When pausing your activity for a longer period of time, use the Resume Later option (Stopping an Activity,
page 20).
• Use a watch face that is not updated every second.
For example, use a watch face without a second hand (Customizing the Watch Face, page 5).
• Limit the phone notifications the watch displays (Enabling Phone Notifications, page 102).
• Stop broadcasting heart rate data to paired devices (Broadcasting Heart Rate Data, page 112).
• Turn off wrist-based heart rate monitoring (Wrist Heart Rate Monitor Settings, page 111).
NOTE: Wrist-based heart rate monitoring is used to calculate vigorous intensity minutes and calories burned.
• Turn on manual pulse oximeter readings (Setting the Pulse Oximeter Mode, page 113).
If your watch stops responding, you can try these steps to restart it.
• Hold until the watch turns off, and hold to turn on the watch.
• Plug the watch into a USB-C charging port for at least 30 seconds, unplug the cable, and plug the cable in
again.
Troubleshooting 145
Is my phone compatible with my watch?
The Forerunner watch is compatible with phones using Bluetooth technology.
Go to garmin.com/ble for Bluetooth compatibility information.
Go to garmin.com/voicefunctionality for voice functionality compatibility information.
My phone will not connect to the watch
If your phone will not connect to the watch, you can try these tips.
• Turn off your phone and your watch, and turn them back on again.
• Enable Bluetooth technology on your phone.
• Update the Garmin Connect app to the latest version.
• Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the
pairing process.
• If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop
using.
• Bring your phone within 10 m (33 ft.) of the watch.
• On your phone, open the Garmin Connect app, and select > Garmin Devices > Add Device to enter pairing
mode.
• From the watch face, hold , and select Watch Settings > Connectivity > Phone > Pair Phone.
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 From the watch face, hold .
2 Select Watch Settings > Connectivity > Sensors & Accessories > Add New.
3 Select an option:
• Select Search All.
• Select your sensor type.
You can customize the optional data fields (Customizing the Data Screens, page 48).
My headphones will not connect to the watch
If your Bluetooth headphones were previously connected to your phone, they may connect to your phone
automatically instead of connecting to your watch. You can try these tips.
• Turn off Bluetooth technology on your phone.
Refer to the owner's manual for your phone for more information.
• Stay 10 m (33 ft.) away from your phone while connecting your headphones to your watch.
• Pair your headphones with your watch (Connecting Bluetooth Headphones, page 130).
146 Troubleshooting
My music cuts out or my headphones won't stay connected
When using a Forerunner watch connected to Bluetooth headphones, the signal is strongest when there is a
direct line of sight between the watch and the antenna on the headphones.
• If the signal passes through your body, you may experience signal loss or your headphones may become
disconnected.
• If you wear your Forerunner watch on your left wrist, you should make sure the headphone's Bluetooth
antenna is on your left ear.
• Since headphones vary by model, you can try wearing the watch on your other wrist.
• If you are using metal or leather watch bands, you can switch to silicone watch bands to improve signal
strength.
The speaker or microphone is quiet after water exposure
After swimming, bathing, or exposing the watch to water, residual water in the speaker and microphone ports
may cause the watch to be temporarily quieter than usual. The water does not cause harm to the watch, but it
may take up to 24 hours for the water to evaporate. Follow the device care instructions when you clean your
watch after water exposure (Device Care, page 141). You can use the water ejection feature to help remove
water from the ports (Controls, page 56).
How can I undo a lap button press?
During an activity, you might accidently press the lap button. In most cases, appears on the screen next to
a button, and you will have a few seconds to press the button and discard the most recent lap or sport change.
The lap undo feature is available for activities that support manual laps, manual sport changes, and automatic
sport changes. The lap undo feature is not available for activities that trigger automatic laps, runs, rests, or
pauses, such as gym activities, pool swimming, and workouts.
The device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically
based on the GPS position.
TIP: For more information about GPS, go to garmin.com/aboutGPS.
1 Go outdoors to an open area.
The front of the device should be oriented toward the sky.
2 Wait while the device locates satellites.
It may take 30–60 seconds to locate satellite signals.
• Frequently sync the watch to your Garmin account:
◦ Connect your watch to a computer using the USB cable and the Garmin Express application.
◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone.
◦ Connect your watch to your Garmin account using a Wi‑Fi wireless network.
While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to
quickly locate satellite signals.
• Take your watch outside to an open area away from tall buildings and trees.
• Remain stationary for a few minutes.
The heart rate on my watch is not accurate
For more information on your heart rate sensor, go to garmin.com/heartrate.
Troubleshooting 147
The activity temperature reading is not accurate
Your body temperature affects the temperature reading for the internal temperature sensor. To get the most
accurate temperature reading, you should remove the watch from your wrist and wait 20 to 30 minutes.
You can also use an optional tempe external temperature sensor to view accurate ambient temperature
readings while wearing the watch.
Demo mode shows a preview of features on your watch.
1 Quickly press eight times.
2 Select .
For more information about activity tracking accuracy, go to garmin.com/ataccuracy.
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.
The step counts on my watch and my Garmin Connect account don't match
The step count on your Garmin Connect account updates when you sync your watch.
1 Select an option:
• Sync your step count with the Garmin Express application (Using Garmin Connect on Your Computer,
page 107).
• Sync your step count with the Garmin Connect app (Using the Garmin Connect App, page 106).
2 Wait while your data syncs.
Syncing can take several minutes.
NOTE: Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or
update your step count.
The floors climbed amount does not seem accurate
Your watch uses an internal barometer to measure elevation changes as you climb floors. A floor climbed is
equal to 3 m (10 ft.).
• Avoid holding handrails or skipping steps while climbing stairs.
• In windy environments, cover the watch with your sleeve or jacket as strong gusts can cause erratic readings.
148 Troubleshooting
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.
Average Cadence Cycling. The average cadence for the current activity.
Average Cadence Running. The average cadence for the current activity.
Cycling. The number of revolutions of the crank arm. Your device must be connected to a
cadence accessory for this data to appear.
Cadence Running. The steps per minute (right and left).
Lap Cadence Cycling. The average cadence for the current lap.
Lap Cadence Running. The average cadence for the current lap.
Last Lap Cadence Cycling. The average cadence for the last completed lap.
Last Lap Cadence Running. The average cadence for the last completed lap.
Barometer Chart A chart showing the barometric pressure over time.
Elevation Chart A chart showing the elevation over time.
Heart Rate Chart A chart showing your heart rate throughout the activity.
Pace Chart A chart showing your pace throughout the activity.
Power Chart A chart showing your power throughout the activity.
Speed Chart A chart showing your speed throughout the activity.
Compass Heading The direction you are moving based on the compass.
GPS Heading The direction you are moving based on GPS.
Heading The direction you are moving.
Distance The distance traveled for the current track or activity.
Int. Distance The distance traveled for the current interval.
Lap Distance The distance traveled for the current lap.
Last Lap Dist. The distance traveled for the last completed lap.
Last Move Dist. The distance traveled for the last completed move.
Move Distance The distance traveled for the current move.
Nautical Distance The distance traveled in nautical meters or nautical feet.
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.
The calculation of rise (elevation) over run (distance). For example, if for every 3 m
(10 ft.) you climb you travel 60 m (200 ft.), the grade is 5%.
Lap Ascent The vertical distance of ascent for the current lap.
Lap Descent The vertical distance of descent for the current lap.
Last Lap Ascent The vertical distance of ascent for the last completed lap.
Last Lap Descent The vertical distance of descent for the last completed lap.
Last Move Ascent The vertical distance of ascent for the last completed move.
Last Move Descent The vertical distance of descent for the last completed move.
Maximum Ascent The maximum rate of ascent in feet per minute or meters per minute since the last reset.
The maximum rate of descent in meters per minute or feet per minute since the last
reset.
Maximum Elevation The highest elevation reached since the last reset.
Minimum Elevation The lowest elevation reached since the last reset.
Move Ascent The vertical distance of ascent for the current move.
Move Descent The vertical distance of descent for the current move.
Total Ascent The total elevation distance ascended since the last reset.
Total Descent The total elevation distance descended since the last reset.
Floors Climbed The total number of floors climbed up for the day.
Floors Descended The total number of floors climbed down for the day.
Floors per Minute The number of floors climbed up per minute.
3s Force The 3-second moving average of force applied to the pedal platforms, in Newtons.
10s Force The 10-second moving average of force applied to the pedal platforms, in Newtons.
30s Force The 30-second moving average of force applied to the pedal platforms, in Newtons.
Avg Force The average force applied to the pedal platforms during the activity, in Newtons.
Force The force applied to the pedal platforms, in Newtons.
Lap Force The average force applied to the pedal platforms during the current lap, in Newtons.
Lap Norm. Force The normalized force applied to the pedal platforms during the current lap, in Newtons.
Last Lap Force The average force applied to the pedal platforms during the previous lap, in Newtons.
The normalized force applied to the pedal platforms during the previous lap, in
Newtons.
Max. Force The maximum force applied to the pedal platforms during the activity, in Newtons.
Max. Lap Force The maximum force applied to the pedal platforms during the current lap, in Newtons.
Normalized Force The normalized force applied to the pedal platforms, in Newtons.
Di2 Battery The remaining battery power of a Di2 sensor.
Front The front bike gear from a gear position sensor.
Gear Battery The battery status of a gear position sensor.
Gear Combo The current gear combination from a gear position sensor.
Gears The front and rear bike gears from a gear position sensor.
Gear Ratio The number of teeth on the front and rear bike gears, as detected by a gear position sensor.
Rear The rear bike gear from a gear position sensor.
Cadence Gauge Running. A color gauge showing your current cadence range.
Compass Gauge The direction you are moving based on the compass.
A color gauge showing the left/right balance of ground contact time while
running.
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.
Heart Rate Zones Ratio A color gauge showing the ratio of time spent in each heart rate zone.
PacePro Gauge Running. Your current split pace and your target split pace.
Power Gauge A color gauge showing your current power zone.
Stamina Gauge (Dist.) A gauge showing your current stamina distance remaining.
Stamina Gauge (Time) A gauge showing your current stamina time remaining.
Step Speed Loss Gauge A color gauge showing your current step speed loss while running.
Step Speed Loss % Gauge A color gauge showing your average step speed loss percent.
The total elevation distances ascended and descended during the activity or
since the last reset.
Training Effect Gauge The impact of the current activity on your aerobic and anaerobic fitness levels.
Vertical Oscillation Gauge A color gauge showing the amount of bounce while you are running.
Vertical Ratio Gauge A color gauge showing the ratio of vertical oscillation to stride length.
The percentage of heart rate reserve (maximum heart rate minus resting heart
rate).
Aerobic Training Effect The impact of the current activity on your aerobic fitness level.
Anaerobic Training Effect The impact of the current activity on your anaerobic fitness level.
The average percentage of heart rate reserve (maximum heart rate minus resting
Avg. %HRR
heart rate) for the current activity.
Average HR The average heart rate for the current activity.
Avg. HR %Max. The average percentage of maximum heart rate for the current activity.
Your heart rate in beats per minute (bpm). Your device must have wrist-based heart
rate or be connected to a compatible heart rate monitor.
HR %Max. The percentage of maximum heart rate.
The current range of your heart rate (1 to 5). The default zones are based on your
user profile and maximum heart rate (220 minus your age).
The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the current swim interval.
Int. Avg. %Max. The average percentage of maximum heart rate for the current swim interval.
Int. Avg. HR The average heart rate for the current swim interval.
The maximum percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the current swim interval.
Int. Max. %Max. The maximum percentage of maximum heart rate for the current swim interval.
Int. Max. HR The maximum heart rate for the current swim interval.
The average percentage of heart rate reserve (maximum heart rate minus resting
Lap %HRR
heart rate) for the current lap.
Lap HR The average heart rate for the current lap.
Lap HR %Max. The average percentage of maximum heart rate for the current lap.
The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the last completed lap.
Last Lap HR The average heart rate for the last completed lap.
L. Lap HR %Max. The average percentage of maximum heart rate for the last completed lap.
The average percentage of heart rate reserve (maximum heart rate minus resting
heart rate) for the last completed move.
Last Move HR The average heart rate for the last completed move.
L. Move HR %Max. The average percentage of maximum heart rate for the last completed move.
The average percentage of heart rate reserve (maximum heart rate minus resting
Move %HRR
heart rate) for the current move.
Move HR The average heart rate for the current move.
Move HR %Max. The average percentage of maximum heart rate for the current move.
Time in Zone The time elapsed in each heart rate zone.
Interval Lengths The number of pool lengths completed during the current interval.
Lengths The number of pool lengths completed during the current activity.
The direction from your current location to a destination. You must be navigating for this
data to appear.
The direction from your starting location to a destination. Course can be viewed as a
planned or set route. You must be navigating for this data to appear.
The position of your final destination.
Destination The last point on the route to the destination. You must be navigating for this data to
Waypoint appear.
The remaining distance to the final destination. You must be navigating for this data to
appear.
The remaining distance to the next waypoint on the route. You must be navigating for
this data to appear.
Estimated Total The estimated distance from the start to the final destination. You must be navigating
Distance for this data to appear.
The estimated time of day when you will reach the final destination (adjusted to the local
time of the destination). You must be navigating for this data to appear.
The estimated time of day when you will reach the next waypoint on the route (adjusted
to the local time of the waypoint). You must be navigating for this data to appear.
The estimated time remaining until you reach the final destination. You must be navi
gating for this data to appear.
Glide Ratio to Desti The glide ratio required to descend from your current position to the destination
nation elevation. You must be navigating for this data to appear.
The current position in latitude and longitude regardless of the selected position format
setting.
Location The current position using the selected position format setting.
Next Fork The distance to the next fork on a trail based on the NextFork™ map guide.
Next Waypoint The next point on the route. You must be navigating for this data to appear.
The distance to the left or right by which you have strayed from the original path of
travel. You must be navigating for this data to appear.
The estimated time remaining before you reach the next waypoint in the route. You must
be navigating for this data to appear.
The speed at which you are closing on a destination along a route. You must be navi
gating for this data to appear.
Vertical Dist. to The elevation distance between your current position and the final destination. You must
Dest. be navigating for this data to appear.
Vertical Speed to The rate of ascent or descent to a predetermined altitude. You must be navigating for
Target this data to appear.
Active Calories The calories burned during the activity.
Ambient Pressure The uncalibrated environmental pressure.
Barometric Pressure The current calibrated environmental pressure.
Battery Hours The number of hours remaining before the battery power is depleted.
Battery Level The remaining battery power.
The actual direction of travel, regardless of the course steered and temporary varia
tions in heading.
The remaining distance to the race starting line. You must be navigating for this data
to appear.
eBike Battery The remaining battery power of an ebike.
eBike Range The estimated remaining distance the ebike can provide assistance.
GPS The strength of the GPS satellite signal.
Intervals The number of intervals completed for the current activity.
Laps The number of laps completed for the current activity.
Last Round Reps The number of repetitions in the last round of the activity.
Lift The amount of lift time during a sailing activity.
The training load for the current activity. Training load is the amount of excess post-
Load exercise oxygen consumption (EPOC), which indicates the strenuousness of your
workout.
Moves The total number of moves completed during the current activity.
Performance Condition The performance condition score is a real-time assessment of your ability to perform.
Reps During a gym activity, the number of repetitions in a workout set.
Respiration Rate Your respiration rate in breaths per minute (brpm).
Rounds The number of exercise groups performed in an activity, such as jump rope.
Steps The number of steps taken during the current activity.
Stress Your current stress level.
Sunrise The time of sunrise based on your GPS position.
Sunset The time of sunset based on your GPS position.
Tack Assist A gauge to help you determine if your boat is being lifted or headed.
The time of day based on your current location and time settings (format, time zone,
daylight saving time).
Total Calories The amount of total calories burned for the day.
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.
Grade Adjusted Pace The average pace adjusted by the steepness of the terrain.
Int. 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.
Last Lap Pace The average pace for the last completed lap.
Last Len. Pace The average pace for your last completed pool length.
Last Move Pace The average pace for the last completed move.
Move Pace The average pace for the current move.
Pace The current pace.
Next Split Distance Running. The total distance of the next split.
Next Split Target Pace Running. The target pace for the next split.
Split Distance Running. The total distance of the current split.
Split Distance Remaining Running. The remaining distance of the current split.
Split Pace Running. The pace for the current split.
Split Target Pace Running. The target pace for the current split.
% FTP The current power output as a percentage of functional threshold power.
3s Avg. Balance The 3-second moving average of the left/right power balance.
3s Power The 3-second moving average of power output.
3s Power to Weight The 3-second average power measured in watts per kilogram for the current activity.
10s Avg. Balance The 10-second moving average of the left/right power balance.
10s Power The 10-second moving average of power output.
10s Power to Weight The 10-second average power measured in watts per kilogram for the current activity.
30s Avg. Balance The 30-second moving average of the left/right power balance.
30s Power The 30-second moving average of power output.
30s Power to Weight The 30-second average power measured in watts per kilogram for the current activity.
Avg. Balance The average left/right power balance for the current activity.
Average Left PP The average power phase angle for the left leg for the current activity.
Avg. Power The average power output for the current activity.
Avg. Right PP The average power phase angle for the right leg for the current activity.
Avg. Left PPP The average power phase peak angle for the left leg for the current activity.
Avg. PCO The average platform center offset for the current activity.
Avg. Power to Weight The average power measured in watts per kilogram for the current activity.
Avg. Right PPP The average power phase peak angle for the right leg for the current activity.
Balance The current left/right power balance.
Intensity Factor The Intensity Factor™ for the current activity.
Lap Balance The average left/right power balance for the current lap.
Lap Left PPP The average power phase peak angle for the left leg for the current lap.
Lap Left PP The average power phase angle for the left leg for the current lap.
Lap Max. Power The top power output for the current lap.
Lap NP The average Normalized Power™ for the current lap.
Lap PCO The average platform center offset for the current lap.
Lap Power The average power output for the current lap.
Lap Power to Weight The average power measured in watts per kilogram for the current lap.
Lap Right PPP The average power phase peak angle for the right leg for the current lap.
Lap Right PP The average power phase angle for the right leg for the current lap.
Last Lap Max. Power The top power output for the last completed lap.
Last Lap NP The average Normalized Power for the last completed lap.
Last Lap Power The average power output for the last completed lap.
The current power phase peak angle for the left leg. Power phase peak is the angle
range over which the rider produces the peak portion of the driving force.
The current power phase angle for the left leg. Power phase is the pedal stroke region
where positive power is produced.
Max. Power The top power output for the current activity.
NP The Normalized Power for the current activity.
The measurement of how evenly a rider is applying force to the pedals throughout each
Pedal Smooth.
pedal stroke.
The platform center offset. Platform center offset is the location on the pedal platform
where force is applied.
The current power output in watts. For skiing activities, your device must be connected
to a compatible heart rate monitor.
Power to Weight The current power measured in watts per kilogram.
Power Zone The current range of power output based on your FTP or custom settings.
The current power phase peak angle for the right leg. Power phase peak is the angle
range over which the rider produces the peak portion of the driving force.
The current power phase angle for the right leg. Power phase is the pedal stroke region
where positive power is produced.
Time in Zone The time elapsed in each power zone.
Time Seat. The time spent seated while pedaling for the current activity.
Time Seat. Lap The time spent seated while pedaling for the current lap.
Time Stand. The time spent standing while pedaling for the current activity.
Time Stand. Lap The time spent standing while pedaling for the current lap.
TSS The Training Stress Score™ for the current activity.
Torque Eff. The measurement of how efficiently a rider is pedaling.
Work The accumulated work performed (power output) in kilojoules.
Repeat On The timer for the last interval plus the current rest (pool swimming).
Rest Timer The timer for the current rest (pool swimming).
Average GCT Balance The average ground contact time balance for the current session.
The average amount of ground contact time for the current activity.
Average Step Speed Loss The average measure of step speed loss for the current activity.
The average ratio of step speed loss over speed for the current activity.
Average Stride Length The average stride length for the current session.
Average Vertical Oscillation The average amount of vertical oscillation for the current activity.
Average Vertical Ratio The average ratio of vertical oscillation to stride length for the current session.
GCT Balance The left/right balance of ground contact time while running.
The amount of time in each step that you spend on the ground while running,
measured in milliseconds. Ground contact time is not calculated while walking.
Lap GCT Balance The average ground contact time balance for the current lap.
Lap Ground Contact Time The average amount of ground contact time for the current lap.
Lap Step Speed Loss The average step speed loss for the current lap.
The average ratio of step speed loss over speed for the current lap.
Lap Stride Length The average stride length for the current lap.
Lap Vertical Oscillation The average amount of vertical oscillation for the current lap.
Lap Vertical Ratio The average ratio of vertical oscillation to stride length for the current lap.
Step Speed Loss The measure of step speed loss in centimeters per second while running.
Step Speed Loss Percent The ratio of step speed loss over speed while running.
Stride Length The length of your stride from one footfall to the next, measured in meters.
The amount of bounce while you are running. The vertical motion of your torso,
measured in centimeters for each step.
Vertical Ratio The ratio of vertical oscillation to stride length.
Avg. Moving Speed The average speed when moving for the current activity.
Avg. Overall Speed The average speed for the current activity, including both moving and stopped speeds.
Avg. Speed The average speed for the current activity.
The average speed of travel for the current activity, regardless of the course steered and
temporary variations in heading.
The average speed of travel for the current lap, regardless of the course steered and
temporary variations in heading.
Lap Speed The average speed for the current lap.
The average speed of travel for the last completed lap, regardless of the course steered
and temporary variations in heading.
Last Lap Speed The average speed for the last completed lap.
Last Move Speed The average speed for the last completed move.
The maximum speed of travel for the current activity, regardless of the course steered
and temporary variations in heading.
Maximum Speed The top speed for the current activity.
Move Speed The average speed for the current move.
Speed The current rate of travel.
The actual speed of travel, regardless of the course steered and temporary variations in
heading.
Vertical Speed The rate of ascent or descent over time.
Stamina The current remaining stamina.
Distance Remaining The current stamina distance remaining at the current effort.
Stamina Potential The remaining potential stamina.
Time Remaining The current stamina time remaining at the current effort.
Average Distance Per Stroke Swimming. The average distance traveled per stroke during the current activity.
Paddle sports. The average distance traveled per stroke during the current
activity.
Paddle sports. The average number of strokes per minute (spm) during the
current activity.
Average Strokes Per Length The average number of strokes per pool length during the current activity.
Distance Per Stroke Paddle sports. The distance traveled per stroke.
Interval Strokes Per Length The average number of strokes per pool length during the current interval.
Interval Stroke Type The current stroke type for the interval.
Lap Distance Per Stroke Swimming. The average distance traveled per stroke during the current lap.
Lap Distance Per Stroke Paddle sports. The average distance traveled per stroke during the current lap.
Swimming. The average number of strokes per minute (spm) during the current
lap.
Paddle sports. The average number of strokes per minute (spm) during the
current lap.
Lap Strokes Swimming. The total number of strokes for the current lap.
Lap Strokes Paddle sports. The total number of strokes for the current lap.
Swimming. The average distance traveled per stroke during the last completed
lap.
Paddle sports. The average distance traveled per stroke during the last
completed lap.
Swimming. The average number of strokes per minute (spm) during the last
completed lap.
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. The total number of strokes for the last completed lap.
Last Length Strokes The total number of strokes for the last completed pool length.
Last Length Stroke Type The stroke type used during the last completed pool length.
Stroke Rate Swimming. The number of strokes per minute (spm).
Stroke Rate Paddle sports. The number of strokes per minute (spm).
Strokes Swimming. The total number of strokes for the current activity.
Strokes Paddle sports. The total number of strokes for the current activity.
The average swolf score for the current activity. Your swolf score is the sum of the time for
Average Swolf one length plus the number of strokes for that length (Swim Terminology, page 27). In open
water swimming, 25 meters is used to calculate your swolf score.
Interval Swolf The average swolf score for the current interval.
Lap Swolf The swolf score for the current lap.
Last Lap Swolf The swolf score for the last completed lap.
Last Length Swolf The swolf score for the last completed pool length.
The maximum temperature recorded in the last 24 hours from a compatible temperature
24-Hour Maximum
sensor.
The minimum temperature recorded in the last 24 hours from a compatible temperature
24-Hour Minimum
sensor.
The temperature of the air. Your body temperature affects the temperature sensor. You
Temperature can pair a tempe sensor with your device to provide a consistent source of accurate
temperature data.
Active Time The total time of active movement for the current activity.
Average Lap Time The average lap time for the current activity.
Average Move Time The average move time for the current activity.
Average Pose Time The average pose time for the current activity.
The total time recorded. For example, if you start the activity timer and run for 10
Elapsed Time minutes, then stop the timer for 5 minutes, then start the timer and run for 20 minutes,
your elapsed time is 35 minutes.
Estimated Finish Time The estimated finish time of the current activity.
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.
Last Move Time The stopwatch time for the last completed move.
Last Pose Time The stopwatch time for the last completed pose.
Move Time The stopwatch time for the current move.
Moving Time The total time moving for the current activity.
Overall Ahead/Behind The overall time ahead or behind of the target pace or speed.
Pose Time The stopwatch time for the current pose.
Race Timer The time elapsed in the current sail race.
Set Timer During a strength training activity, the amount of time spent in the current workout set.
Stopped Time The total time stopped for the current activity.
Swim Time The swimming time for the current activity, not including rest time.
Timer The current time of the activity timer.
Reps to Go During a workout, the remaining repetitions.
Step Duration The time or distance remaining for the workout step.
Step Pace The current pace during the workout step.
Step Speed The current speed during the workout step.
Step Time The time elapsed for the workout step.
Appendix 163
The running dynamics screen displays a color gauge for the primary metric. You can customize the primary
metric. The color gauge shows you how your running dynamics data compare to those of other runners. The
color zones are based on percentiles.
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, lower step speed loss, and higher cadence than less experienced
runners. However, taller runners typically have slightly slower cadences, longer strides, and slightly higher
vertical oscillation. Vertical ratio is your vertical oscillation divided by stride length. It is not correlated with
height.
Go to garmin.com/runningdynamics for more information on running dynamics. For additional theories and
interpretations of running dynamics data, you can search reputable running publications and websites.
>95 >185 spm <218 ms <8.2 cm/s
70–95 174–185 spm 218–248 ms 8.2-12.1 cm/s
30–69 163–173 spm 249–277 ms 12.2-19.7 cm/s
5–29 151–162 spm 278–308 ms 19.8-25.9 cm/s
<5 <151 spm >308 ms >25.9 cm/s
Ground contact time balance measures your running symmetry and appears as a percentage of your total
ground contact time. For example, 51.3% with an arrow pointing left indicates the runner is spending more time
on the ground when on the left foot. If your data screen displays both numbers, for example 48–52, 48% is the
left foot and 52% is the right foot.
Percent of Other Runners 5% 25% 40% 25% 5%
Ground Contact Time Balance >52.2% L 50.8–52.2% L 50.7% L–50.7% R 50.8–52.2% R >52.2% R
While developing and testing running dynamics, the Garmin team found correlations between injuries and
greater imbalances with certain runners. For many runners, ground contact time balance tends to deviate
further from 50–50 when running up or down hills. Most running coaches agree that a symmetrical running
form is good. Elite runners tend to have quick and balanced strides.
You can watch the gauge or data field during your run or view the summary on your Garmin Connect account
after your run. As with the other running dynamics data, ground contact time balance is a quantitative
measurement to help you learn about your running form.
164 Appendix
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 600, HRM-Fit, or HRM-Pro series accessories) or at the waist
(Running Dynamics Pod accessory).
Percentile in Vertical Oscillation Vertical Oscillation Vertical Ratio at Vertical Ratio at
Zone Range at Chest Range at Waist Chest Waist
>95 <6.4 cm <6.8 cm <6.1% <6.5%
70–95 6.4–8.1 cm 6.8–8.9 cm 6.1–7.4% 6.5–8.3%
30–69 8.2–9.7 cm 9.0–10.9 cm 7.5–8.6% 8.4–10.0%
5–29 9.8–11.5 cm 11.0–13.0 cm 8.7–10.1% 10.1–11.9%
<5 >11.5 cm >13.0 cm >10.1% >11.9%
These tables include standardized classifications for VO2 max. estimates by age and sex.
Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79
Superior 95 55.4 54 52.5 48.9 45.7 42.1
Excellent 80 51.1 48.3 46.4 43.4 39.5 36.7
Good 60 45.4 44 42.4 39.2 35.5 32.3
Fair 40 41.7 40.5 38.5 35.6 32.3 29.4
Poor 0–40 <41.7 <40.5 <38.5 <35.6 <32.3 <29.4
Females Percentile 20–29 30–39 40–49 50–59 60–69 70–79
Superior 95 49.6 47.4 45.3 41.1 37.8 36.7
Excellent 80 43.9 42.4 39.7 36.7 33 30.9
Good 60 39.5 37.8 36.3 33 30 28.1
Fair 40 36.1 34.4 33 30.1 27.5 25.9
Poor 0–40 <36.1 <34.4 <33 <30.1 <27.5 <25.9
Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.
Appendix 165
Elite <185 <190
Superior 185 to 189 190 to 194
Expert 190 to 194 195 to 199
Well Trained 195 to 204 200 to 209
Trained 205 to 214 210 to 219
Intermediate 215 to 224 220 to 229
Recreational > 224 > 229
These tables include classifications for functional threshold power (FTP) estimates by sex.
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
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 1.90
FTP ratings are based on research by Hunter Allen and Andrew Coggan, PhD, Training and Racing with a Power
Meter (Boulder, CO: VeloPress, 2010).
166 Appendix
These tables include classifications for endurance score estimates by age and sex.
Males Recreational Intermediate Trained Well Trained Expert Superior Elite
8300 and
18-20 Less than 4999 5000-5699 5700-6299 6300-6999 7000-7599 7600-8299
greater
8800 and
21-39 Less than 5099 5100-5799 5800-6599 6600-7299 7300-8099 8100-8799
greater
8600 and
40-44 Less than 5099 5100-5799 5800-6499 6500-7199 7200-7899 7900-8599
greater
8400 and
45-49 Less than 4999 5000-5699 5700-6399 6400-6999 7000-7699 7700-8399
greater
8000 and
50-54 Less than 4899 4900-5499 5500-6099 6100-6799 6800-7399 7400-7999
greater
7300 and
55-59 Less than 4599 4600-5099 5100-5699 5700-6199 6200-6799 6800-7299
greater
6700 and
60-64 Less than 4299 4300-4799 4800-5299 5300-5699 5700-6199 6200-6699
greater
6200 and
65-69 Less than 4099 4100-4499 4500-4899 4900-5399 5400-5799 5800-6199
greater
5700 and
70-74 Less than 3799 3800-4199 4200-4599 4600-4899 4900-5299 5300-5699
greater
5300 and
75-80 Less than 3599 3600-3899 3900-4299 4300-4599 4600-4999 5000-5299
greater
80 and 5000 and
Less than 3299 3300-3599 3600-3999 4000-4299 4300-4699 4700-4999
older greater
Appendix 167
Females Recreational Intermediate Trained Well Trained Expert Superior Elite
6900 and
18-20 Less than 4599 4600-5099 5100-5499 5500-5999 6000-6399 6400-6899
greater
7300 and
21-39 Less than 4699 4700-5199 5200-5699 5700-6299 6300-6799 6800-7299
greater
7200 and
40-44 Less than 4699 4700-5199 5200-5699 5700-6199 6200-6699 6700-7199
greater
7100 and
45-49 Less than 4599 4600-5099 5100-5599 5600-6099 6100-6599 6600-7099
greater
6800 and
50-54 Less than 4499 4500-4999 5000-5399 5400-5899 5900-6299 6300-6799
greater
6400 and
55-59 Less than 4299 4300-4699 4700-5099 5100-5599 5600-5099 6000-6399
greater
6100 and
60-64 Less than 4099 4100-4499 4500-4899 4900-5299 5300-5699 5700-6099
greater
5700 and
65-69 Less than 3799 3800-4199 4200-4599 4600-4899 4900-5299 5300-5699
greater
5500 and
70-74 Less than 3699 3700-4099 4100-4399 4400-4799 4800-5099 5100-5499
greater
5200 and
75-80 Less than 3499 3500-3799 3800-4199 4200-4499 4500-4899 4900-5199
greater
80 and 4700 and
Less than 3199 3200-3499 3500-3799 3800-4099 4100-4399 4400-4699
older greater
These estimates are provided and supported by Firstbeat Analytics.
When used for cycling, 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 for cycling is marked on both sides of the tire. You can measure the circumference of your wheel or
use one of the calculators available on the internet.
support.garmin.com
November 2025 GUID-025D75CF-3445-49E1-8D81-1AA74AB4E00F v3