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© 2019 Garmin Ltd. or its subsidiaries All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product. Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, Forerunner®, TracBack®, VIRB®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Body Battery™, Connect IQ™, Garmin Connect™, Garmin Express™, Garmin Move IQ™, HRM-Run™, HRM-Swim™, HRM-Tri™, tempe™, TrueUp™, Varia™, and Varia Vision™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. Android™ is a trademark of Google Inc. Apple®, iTunes®, and Mac® are trademarks of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. Advance heartbeat analytics by Firstbeat. iOS® is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. The Spotify® software is subject to third-party licenses found here: https://developer.spotify.com/legal/third-party-licenses. Wi‑Fi® is a registered mark of Wi-Fi Alliance Corporation. Windows® and Windows NT® are registered trademarks of Microsoft Corporation in the United States and other countries. Zwift™ is a trademark of Zwift, Inc. Other trademarks and trade names are those of their respective owners. This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.

Section	Page
Table of Contents	3
Introduction	7
Device Overview	7
GPS Status and Status Icons	7
Setting Up Your Watch	7
Pairing Your Smartphone with Your Device	7
Tips for Existing Garmin Connect Users	7
Enabling Bluetooth Notifications	7
Viewing Notifications	7
Managing Notifications	8
Playing Audio Prompts on Your Smartphone During Your Activity	8
Turning Off the Bluetooth Smartphone Connection	8
Turning On and Off Smartphone Connection Alerts	8
Viewing the Controls Menu	8
Going for a Run	8
Activities and Apps	8
Starting an Activity	8
Tips for Recording Activities	9
Stopping an Activity	9
Adding an Activity	9
Creating a Custom Activity	9
Indoor Activities	9
Going for a Virtual Run	9
Calibrating the Treadmill Distance	9
Recording a Strength Training Activity	10
Tips for Recording Strength Training Activities	10
Outdoor Activities	10
Swimming	10
Going for a Pool Swim	10
Distance Recording	10
Swim Terminology	10
Stroke Types	10
Tips for Swimming Activities	10
Resting During Pool Swimming	10
Auto Rest	10
Training with the Drill Log	11
Playing Audio Prompts During Your Activity	11
Training	11
Workouts	11
Following a Workout From Garmin Connect	11
Creating a Custom Workout on Garmin Connect	11
Sending a Custom Workout to Your Device	11
Starting a Workout	11
Following a Pool Swim Workout	11
About the Training Calendar	12
Using Garmin Connect Training Plans	12
Adaptive Training Plans	12
Starting Today's Workout	12
Interval Workouts	12
Creating an Interval Workout	12
Starting an Interval Workout	12
Stopping an Interval Workout	12
Setting a Training Target	12
Cancelling a Training Target	13
Using Virtual Partner	13
PacePro Training	13
Downloading a PacePro Plan from Garmin Connect	13
Starting a PacePro Plan	13
Stopping a PacePro Plan	13
Racing a Previous Activity	13
Personal Records	13
Viewing Your Personal Records	13
Restoring a Personal Record	13
Clearing a Personal Record	14
Clearing All Personal Records	14
Using the Metronome	14
Setting Up Your User Profile	14
Fitness Goals	14
About Heart Rate Zones	14
Setting Your Heart Rate Zones	14
Letting the Device Set Your Heart Rate Zones	14
Heart Rate Zone Calculations	15
Activity Tracking	15
Auto Goal	15
Using the Move Alert	15
Turning on the Move Alert	15
Sleep Tracking	15
Using Automated Sleep Tracking	15
Using Do Not Disturb Mode	15
Intensity Minutes	15
Earning Intensity Minutes	15
Garmin Move IQ™‎ Events	15
Activity Tracking Settings	15
Turning Off Activity Tracking	16
Smart Features	16
Bluetooth Connected Features	16
Updating the Software Using the Garmin Connect App	16
Manually Syncing Data with Garmin Connect	16
Locating a Lost Mobile Device	16
Widgets	16
Viewing the Widgets	17
About My Day	17
Viewing the Weather Widget	17
Hydration Tracking	17
Using the Hydration Tracking Widget	17
Menstrual Cycle Tracking	17
Connect IQ Features	17
Downloading Connect IQ Features	17
Downloading Connect IQ Features Using Your Computer	17
Wi‑Fi Connected Features	17
Connecting to a Wi‑Fi Network	17
Safety and Tracking Features	18
Adding Emergency Contacts	18
Turning Incident Detection On and Off	18
Requesting Assistance	18
Heart Rate Features	18
Wrist-based Heart Rate	18
Wearing the Device	18
Tips for Erratic Heart Rate Data	18
Heart Rate While Swimming	18
Broadcasting Heart Rate Data to Garmin Devices	18
Broadcasting Heart Rate Data During an Activity	19
Setting an Abnormal Heart Rate Alert	19
Turning Off the Wrist-based Heart Rate Monitor	19
Running Dynamics	19
Viewing the Heart Rate Widget	19
Training with Running Dynamics	19
Color Gauges and Running Dynamics Data	20
Ground Contact Time Balance Data	20
Vertical Oscillation and Vertical Ratio Data	20
Tips for Missing Running Dynamics Data	20
Performance Measurements	20
Turning Off Performance Notifications	21
Detecting Your Heart Rate Automatically	21
Syncing Activities and Performance Measurements	21
Training Status	21
Tips for Getting Your Training Status	21
About VO2 Max.‍ Estimates	22
Getting Your VO2 Max.‍ Estimate for Running	22
Recovery Time	22
Viewing Your Recovery Time	22
Recovery Heart Rate	22
Training Load	22
Viewing Your Predicted Race Times	22
Performance Condition	22
About Training Effect	23
Pulse Oximeter	23
Getting Pulse Oximeter Readings	23
Turning On Pulse Oximeter Sleep Tracking	23
Tips for Erratic Pulse Oximeter Data	23
Using the Stress Level Widget	23
Body Battery	24
Viewing the Body Battery Widget	24
Tips for Improved Body Battery Data	24
Health Stats Widget	24
Music	24
Connecting to a Third-Party Provider	24
Downloading Audio Content from a Third-Party Provider	24
Disconnecting from a Third-Party Provider	25
Spotify®‎	25
Downloading Audio Content from Spotify	25
Downloading Personal Audio Content	25
Listening to Music	25
Music Playback Controls	25
Changing the Audio Mode	25
Controlling Music Playback on a Connected Smartphone	25
Connecting Bluetooth Headphones	26
History	26
Viewing History	26
Viewing Your Time in Each Heart Rate Zone	26
Viewing Data Totals	26
Deleting History	26
Data Management	26
Deleting Files	26
Disconnecting the USB Cable	26
Garmin Connect	26
Syncing Your Data with the Garmin Connect App	27
Using Garmin Connect on Your Computer	27
Navigation	27
Courses	27
Creating and Following a Course on Your Device	27
Saving Your Location	27
Editing Your Saved Locations	27
Deleting All Saved Locations	27
Navigating to Your Starting Point During an Activity	27
Navigating to the Starting Point of Your Last Saved Activity	28
Navigating to a Saved Location	28
Map	28
Adding a Map to an Activity	28
Panning and Zooming the Map	28
Map Settings	28
Wireless Sensors	28
Pairing Your Wireless Sensors	28
Foot Pod	28
Going for a Run Using a Foot Pod	28
Foot Pod Calibration	29
Improving Foot Pod Calibration	29
Calibrating Your Foot Pod Manually	29
Setting Foot Pod Speed and Distance	29
Using an Optional Bike Speed or Cadence Sensor	29
Situational Awareness	29
tempe	29
Customizing Your Device	29
Customizing Your Activity List	29
Customizing the Widget Loop	29
Customizing the Controls Menu	29
Activity Settings	30
Customizing the Data Screens	30
Alerts	30
Enabling Auto Pause	30
Setting an Alert	31
Auto Lap	31
Marking Laps by Distance	31
Customizing the Lap Alert Message	31
Using Auto Scroll	31
Changing the GPS Setting	31
GPS and Other Satellite Systems	31
UltraTrac	31
Setting the Pool Size	31
Power Save Timeout Settings	31
Removing an Activity or App	32
Watch Face Settings	32
Customizing the Watch Face	32
System Settings	32
Time Settings	32
Changing the Backlight Settings	32
Setting the Device Sounds	32
Changing the Units of Measure	32
Displaying Pace or Speed	33
Extended Display Mode	33
Clock	33
Syncing the Time with GPS	33
Setting the Time Manually	33
Setting an Alarm	33
Deleting an Alarm	33
Starting the Countdown Timer	33
Using the Stopwatch	33
VIRB Remote	33
Controlling a VIRB Action Camera	33
Controlling a VIRB Action Camera During an Activity	33
Device Information	34
Viewing Device Information	34
Viewing E-label Regulatory and Compliance Information	34
Charging the Device	34
Tips for Charging the Device	34
Device Care	34
Cleaning the Device	34
Changing the Bands	34
Specifications	35
Troubleshooting	35
Product Updates	35
Setting Up Garmin Express	35
Getting More Information	35
Activity Tracking	35
My daily step count does not appear	35
My step count does not seem accurate	35
My device is in the wrong language	35
The step counts on my device and my Garmin Connect account don't match	35
My intensity minutes are flashing	35
Acquiring Satellite Signals	35
Improving GPS Satellite Reception	35
Restarting the Device	36
Resetting All Default Settings	36
Updating the Software Using the Garmin Connect App	36
Updating the Software Using Garmin Express	36
Is my smartphone compatible with my device?	36
My phone will not connect to the device	36
Maximizing Battery Life	36
How can I manually pair ANT‍+ sensors?	36
Can I use my Bluetooth sensor with my watch?	37
My music cuts out or my headphones do not stay connected	37
Appendix	37
Data Fields	37
About Heart Rate Zones	39
Heart Rate Zone Calculations	39
VO2 Max.‍ Standard Ratings	39
Wheel Size and Circumference	39
Symbol Definitions	40

Match case Limit results 1 per page

products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to

www.garmin.com

for current updates

and supplemental information concerning the use of this product.

Garmin

, the Garmin logo, ANT+

, Auto Lap

, Auto Pause

, Edge

, Forerunner

, TracBack

, VIRB

, and Virtual Partner

are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and

other countries. Body Battery

™

, Connect IQ

™

, Garmin Connect

™

, Garmin Express

™

, Garmin Move IQ

™

, HRM-Run

™

, HRM-Swim

™

, HRM-Tri

™

, tempe

™

, TrueUp

™

, Varia

™

, and Varia Vision

™

are

trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

Android

™

is a trademark of Google Inc. Apple

, iTunes

, and Mac

are trademarks of Apple Inc., registered in the U.S. and other countries. The BLUETOOTH

word mark and logos are owned by

the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute

, as well as any related trademarks, are the property of The Cooper Institute. Advance

heartbeat analytics by Firstbeat. iOS

is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. The Spotify

software is subject to third-party licenses found here:

https://developer.spotify.com/legal/third-party-licenses

. Wi

‑

is a registered mark of Wi-Fi Alliance Corporation. Windows

and Windows NT

are registered trademarks of Microsoft Corporation

in the United States and other countries. Zwift

™

is a trademark of Zwift, Inc. Other trademarks and trade names are those of their respective owners.

This product is ANT+

certified. Visit

www.thisisant.com/directory

for a list of compatible products and apps.