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Forerunner 230/235

Owner’s Manual
© 2015 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 , Forerunner , and VIRB are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Connect IQ™,
® ® ® ® ® ®

Garmin Connect™, Garmin Express™, and tempe™ 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 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. Advanced heartbeat analytics
®

by Firstbeat. Windows is a registered trademark of Microsoft Corporation in the United States and other countries. 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.
®

M/N: AA2758
Table of Contents ANT+ Sensors ............................................................................ 8
Pairing ANT+ Sensors ........................................................... 8
Introduction.....................................................................1 Foot Pod ................................................................................ 8
Keys ............................................................................................ 1 Setting Up Your User Profile ....................................................... 8
Locking and Unlocking the Device Keys ................................ 1 Activity Profiles ........................................................................... 8
Status Icons ........................................................................... 1 Changing Your Activity Profile ............................................... 8
Opening the Menu ................................................................. 1 Activity Settings .......................................................................... 8
Customizing the Data Screens .............................................. 8
Training........................................................................... 1 Alerts ...................................................................................... 9
Going for a Run .......................................................................... 1 Using Auto Pause® ............................................................... 9
Forerunner 235 Only ................................................................... 1 Marking Laps by Distance ...................................................... 9
Wearing the Device and Heart Rate ...................................... 1 Using Auto Scroll ................................................................... 9
Viewing the Heart Rate Widget .............................................. 1 Changing the GPS Setting ..................................................... 9
Broadcasting Heart Rate Data to Garmin® Devices .............. 2 Power Save Timeout Settings ................................................ 9
Tips for Erratic Heart Rate Data ............................................. 2 Activity Tracking Settings ............................................................ 9
Activity Tracking .......................................................................... 2 System Settings .......................................................................... 9
Turning On Activity Tracking .................................................. 2 Changing the Device Language .......................................... 10
Using the Move Alert .............................................................. 2 Time Settings ....................................................................... 10
Auto Goal ............................................................................... 2 Backlight Settings ................................................................ 10
Using Do Not Disturb Mode ................................................... 2 Setting the Device Sounds .................................................. 10
Sleep Tracking ............................................................................ 2 Changing the Units of Measure ........................................... 10
Using Automated Sleep Tracking .......................................... 2 Format Settings .................................................................... 10
Training Indoors .......................................................................... 3 Data Recording Settings ...................................................... 10
Workouts ..................................................................................... 3
Following a Workout From the Web ....................................... 3 Device Information....................................................... 10
Starting a Workout ................................................................. 3 Charging the Device ................................................................. 10
About the Training Calendar .................................................. 3 Specifications ............................................................................ 10
Interval Workouts ................................................................... 3 Forerunner Specifications .................................................... 10
Personal Records .................................................................. 3 Heart Rate Monitor Specifications ....................................... 11
Device Care .............................................................................. 11
Heart Rate Features ....................................................... 4 Cleaning the Device ............................................................. 11
Setting Your Heart Rate Zones ................................................... 4 Caring for the Heart Rate Monitor ........................................ 11
Letting the Device Set Your Heart Rate Zones .......................... 4 User Replaceable Batteries ................................................. 11
Physiological Measurements ...................................................... 4
About VO2 Max. Estimates .................................................... 4 Troubleshooting........................................................... 11
Viewing Your Predicted Race Times ..................................... 4 Tips for Charging the Device .................................................... 11
Recovery Time ....................................................................... 5 Product Updates ....................................................................... 11
Recovery Heart Rate ............................................................. 5 Getting More Information .......................................................... 11
About Training Effect ............................................................. 5 Acquiring Satellite Signals ........................................................ 11
Turning Off the Wrist Heart Rate Monitor ................................... 5 Improving GPS Satellite Reception .......................................... 11
Restarting the Device ............................................................... 11
Smart Features ............................................................... 5 Clearing User Data .............................................................. 12
Pairing Your Smartphone ........................................................... 5 Restoring All Default Settings ................................................... 12
Phone Notifications ................................................................ 5 Viewing Device Information ...................................................... 12
Opening the Music Controls ................................................... 6 Updating the Software Using Garmin Express ......................... 12
Playing Audio Prompts During Your Activity .......................... 6 Maximizing Battery Life ............................................................. 12
Widgets ....................................................................................... 6 Intensity Minutes ....................................................................... 12
Bluetooth Controls Widget ..................................................... 6 Earning Intensity Minutes ..................................................... 12
Viewing the Weather Widget .................................................. 6 My daily step count does not appear ........................................ 12
VIRB Remote ......................................................................... 6 Tips for Erratic Heart Rate Data ............................................... 12
Bluetooth Connected Features ................................................... 6
Turning On the Smartphone Connection Alert ....................... 6 Appendix....................................................................... 12
Locating a Lost Smartphone .................................................. 7 Data Fields ................................................................................ 12
Turning Off Bluetooth Technology ......................................... 7 VO2 Max. Standard Ratings ..................................................... 13
Connect IQ Features .................................................................. 7 Heart Rate Zone Calculations ................................................... 13
Downloading Connect IQ Features ........................................ 7 Index.............................................................................. 14
History............................................................................. 7
Viewing History ........................................................................... 7
Viewing Your Time in Each Heart Rate Zone ........................ 7
Viewing Data Totals .................................................................... 7
Deleting History .......................................................................... 7
Data Management ...................................................................... 7
Deleting Files ......................................................................... 7
Disconnecting the USB Cable ................................................ 7
Sending Data to Your Computer ................................................ 8
Garmin Connect .......................................................................... 8
Customizing Your Device.............................................. 8

Table of Contents i
Introduction Training
WARNING Going for a Run
See the Important Safety and Product Information guide in the
The first fitness activity you record on your device can be a run,
product box for product warnings and other important
ride, or any outdoor activity. You may need to charge the device
information.
(Charging the Device, page 10) before starting the activity.
Always consult your physician before you begin or modify any
exercise program.
1 Select , and select an activity profile.
2 Go outside, and wait while the device locates satellites.
Keys 3 Select to start the timer.
4 Go for a run.

5 After you complete your run, select to stop the timer.


Hold to turn the device on and off.
6 Select an option:
À
Select to turn the backlight on and off.
Á Select to start and stop the timer. • Select Resume to restart the timer.
Select to choose an option or to acknowledge a • Select Save to save the run and reset the timer. You can
message. select the run to view a summary.
 Select to mark a new lap.
Select to return to the previous screen.
à Select to scroll through the widgets, data screens,
options, and settings.
Select > to select an activity profile.
Select > to open the menu.
Hold to view the options menu.

Locking and Unlocking the Device Keys


You can lock the device keys to avoid accidental key presses
during an activity or in watch mode.
• Select Discard > Yes to delete the run.
1 Hold .
2 Select Lock Device. Forerunner 235 Only
3 Hold to unlock the device keys. Wearing the Device and Heart Rate
Status Icons • Wear the Forerunner device above your wrist bone.
Icons appear at the top of the home screen. A flashing icon NOTE: The device should be snug but comfortable, and it
means the device is searching for a signal. A solid icon means should not move while running or exercising.
the signal was found or the sensor is connected.
GPS status

Bluetooth technology status


®

Heart rate status

Foot pod status

Speed and cadence sensor status NOTE: The heart rate sensor is located on the back of the
tempe™ sensor status device.
• See (Tips for Erratic Heart Rate Data, page 2) for more
VIRB camera status
®

information about wrist-based heart rate.


• For more information about the accuracy of wrist-based heart
Opening the Menu rate, go to www.garmin.com/ataccuracy.
1 Select . Viewing the Heart Rate Widget
2 Select . The widget displays your current heart rate in beats per minute
(bpm), resting heart rate for today, and a graph of your heart
rate.
1 From the time of day screen, select .

Introduction 1
2 From the time of day screen, select to view the activity
tracking widget.
The step count is updated periodically.
Using the Move Alert
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, Move! and the red bar
appear. Additional segments appear after every 15 minutes of
inactivity. The device also beeps or vibrates if audible tones are
turned on (Setting the Device Sounds, page 10).
2 Select to view your average resting heart values for the last Go for a short walk (at least a couple of minutes) to reset the
7 days. move alert.
Broadcasting Heart Rate Data to Garmin Devices ®

Auto Goal
You can broadcast your heart rate data from your Forerunner Your device creates a daily step goal automatically, based on
device and view it on paired Garmin devices. For example, you your previous activity levels. As you move during the day, the
can broadcast your heart rate data to an Edge device while
®

device shows your progress toward your daily goal À.


cycling, or to a VIRB action camera.
NOTE: Broadcasting heart rate data decreases battery life.
1 Select to view the heart rate widget.
2 Hold .
3 Select Broadcast Heart Rate.
The Forerunner device starts broadcasting your heart rate
data, and appears.
NOTE: You can view only the heart rate page while
broadcasting heart rate data.
4 Pair your Forerunner device with your Garmin ANT+ ®
If you choose not to use the auto goal feature, you can set a
compatible device. personalized step goal on your Garmin Connect™ account.
NOTE: The pairing instructions differ for each Garmin
compatible device. See your owner's manual. Using Do Not Disturb Mode
Before you can use do not disturb mode, you must pair your
TIP: To stop broadcasting your heart rate data, select any device with a smartphone (Pairing Your Smartphone, page 5).
key, and select Yes.
You can use do not disturb mode to turn off tones, vibrations,
Tips for Erratic Heart Rate Data and the backlight for alerts and notifications. For example, you
If the heart rate data is erratic or does not appear, you can try can use this mode while sleeping or watching a movie.
these tips. NOTE: You can set your normal sleep hours in the user settings
• Clean and dry your arm before putting on the device. on your Garmin Connect account.
• Avoid wearing sunscreen, lotion, and insect repellent under 1 From the time of day screen, select to view the controls
the device. widget.
• Avoid scratching the heart rate sensor on the back of the 2 Select > Do Not Disturb > On.
device. You can turn off do not disturb mode from the controls
• Wear the device above your wrist bone. The device should widget.
be snug but comfortable. 3 If necessary, select Menu > Settings > Do Not Disturb >
• Wait until the icon is solid before starting your activity. Sleep Time > On.
• Warm up for 5 to 10 minutes and get a heart rate reading The device enters do not disturb mode during your normal
before starting your activity. sleep hours.
NOTE: In cold environments, warm up indoors.
• Rinse the device with fresh water after each workout. Sleep Tracking
While you are sleeping, the device automatically detects your
sleep and monitors your movement during your normal sleep
Activity Tracking hours. You can set your normal sleep hours in the user settings
For more information about activity tracking accuracy, go to on your Garmin Connect account. Sleep statistics include total
www.garmin.com/ataccuracy. hours of sleep, sleep levels, and sleep movement. You can view
Turning On Activity Tracking your sleep statistics on your Garmin Connect account.
The activity tracking feature records your daily step count, step NOTE: Naps are not added to your sleep statistics. You can use
goal, distance traveled, and calories burned for each recorded do not disturb mode to turn off notifications and alerts, with the
day. Your calories burned includes your base metabolism plus exception of alarms (Using Do Not Disturb Mode, page 2).
activity calories.
Using Automated Sleep Tracking
Activity tracking can be enabled during the initial device setup, 1 Wear your device while sleeping.
or at any time.
2 Upload your sleep tracking data to the Garmin Connect site
1 Select Menu > Settings > Activity Tracking > Status > On. (Garmin Connect, page 8).
Your step count does not appear until the device locates You can view your sleep statistics on your Garmin Connect
satellites and sets the time automatically. The device may account.
need a clear view of the sky to locate satellite signals.

2 Training
Training Indoors Interval Workouts
The device includes indoor activity profiles where GPS is turned You can create interval workouts based on distance or time. The
off. You can turn off GPS when you are training indoors or to device saves your custom interval workout until you create
save battery life. another interval workout. You can use open intervals for track
workouts and when you are running a known distance.
NOTE: Any change to the GPS setting is saved to the active
profile. Creating an Interval Workout
Select Menu > Activity Settings > GPS > Off. 1 Select Menu > Training > Intervals > Edit > Interval >
Type.
When running with GPS turned off, speed and distance are
calculated using the accelerometer in the device. The 2 Select Distance, Time, or Open.
accelerometer is self-calibrating. The accuracy of the speed TIP: You can create an open-ended interval by setting the
and distance data improves after a few outdoor runs using type to Open.
GPS. 3 Select Duration, enter a distance or time interval value for
the workout, and select .
Workouts 4 Select Rest > Type.
You can create custom workouts that include goals for each
workout step and for varied distances, times, and calories. You 5 Select Distance, Time, or Open.
can create workouts using Garmin Connect or select a training 6 If necessary, enter a distance or time value for the rest
plan that has built-in workouts from Garmin Connect, and interval, and select .
transfer them to your device. 7 Select one or more options:
You can schedule workouts using Garmin Connect. You can • To set the number of repetitions, select Repeat.
plan workouts in advance and store them on your device.
• To add an open-ended warm up to your workout, select
Following a Workout From the Web Warm Up > On.
Before you can download a workout from Garmin Connect, you • To add an open-ended cool down to your workout, select
must have a Garmin Connect account (Garmin Connect, Cool Down > On.
page 8).
Starting an Interval Workout
1 Connect the device to your computer. 1 Select Menu > Training > Intervals > Do Workout.
2 Go to www.garminconnect.com. 2 Select .
3 Create and save a new workout. 3 When your interval workout has a warm up, select to
4 Select Send to Device, and follow the on-screen begin the first interval.
instructions. 4 Follow the on-screen instructions.
5 Disconnect the device. When you complete all of the intervals, a message appears.
Starting a Workout Stopping a Workout
Before you can start a workout, you must download a workout • At any time, select to end a workout step.
from your Garmin Connect account. • At any time, select to stop the timer.
1 Select Menu > Training > My Workouts.
Personal Records
2 Select a workout.
When you complete an activity, the device displays any new
3 Select Do Workout. personal records you achieved during that activity. Personal
4 Select to start the workout. records include your fastest time over several typical race
After you begin a workout, the device displays each step of the distances and longest run or ride.
workout, the target (if any), and current workout data. Viewing Your Personal Records
About the Training Calendar 1 Select Menu > My Stats > Records.
The training calendar on your device is an extension of the 2 Select a sport.
training calendar or schedule you set up in Garmin Connect. 3 Select a record.
After you have added a few workouts to the Garmin Connect 4 Select View Record.
calendar, you can send them to your device. All scheduled
workouts sent to the device appear in the training calendar list Restoring a Personal Record
by date. When you select a day in the training calendar, you can You can set each personal record back to the one previously
view or do the workout. The scheduled workout stays on your recorded.
device whether you complete it or skip it. When you send 1 Select Menu > My Stats > Records.
scheduled workouts from Garmin Connect, they overwrite the
existing training calendar. 2 Select a sport.
Using Garmin Connect Training Plans
3 Select a record to restore.
Before you can download and use a training plan, you must 4 Select Previous > Yes.
have a Garmin Connect account (Garmin Connect, page 8). NOTE: This does not delete any saved activities.
You can browse your Garmin Connect account to find a training Clearing a Personal Record
plan, schedule workouts, and send them to your device. 1 Select Menu > My Stats > Records.
1 Connect the device to your computer. 2 Select a sport.
2 From your Garmin Connect account, select and schedule a 3 Select a record to delete.
training plan.
4 Select Clear Record > Yes.
3 Review the training plan in your calendar.
NOTE: This does not delete any saved activities.
4 Select > Send Workouts to Device, and follow the on-
screen instructions.

Training 3
Clearing All Personal Records NOTE: The estimates may seem inaccurate at first. The device
1 Select Menu > My Stats > Records. requires you to complete a few activities to learn about your
NOTE: This does not delete any saved activities. performance.
2 Select a sport. VO2 max.: VO2 max. is the maximum volume of oxygen (in
milliliters) you can consume per minute per kilogram of body
3 Select Clear All Records > Yes. weight at your maximum performance.
The records are deleted only for that sport. Predicted race times: Your device uses the VO2 max. estimate
and published data sources to provide a target race time
based on your current state of fitness. This projection also
Heart Rate Features presumes you have completed the proper training for the
This manual is for the Forerunner 230 and 235 models. The race.
heart rate features described in this section apply to both Recovery advisor: The recovery advisor displays how much
Forerunner models. You must have a heart rate monitor to use time remains before you are fully recovered and ready for the
these features. next hard workout.
Forerunner 230: This device is compatible with ANT+ heart rate
About VO2 Max. Estimates
monitors.
VO2 max. is the maximum volume of oxygen (in milliliters) you
Forerunner 235: This device has a wrist-based heart rate can consume per minute per kilogram of body weight at your
monitor and is compatible with ANT+ heart rate monitors. maximum performance. In simple terms, VO2 max. is an
indication of athletic performance and should increase as your
Setting Your Heart Rate Zones level of fitness improves. The Forerunner device requires wrist-
The device uses your user profile information from the initial based heart rate or a compatible chest heart rate monitor to
setup to determine your default heart rate zones. You can display your VO2 max. estimate.
manually enter heart rate values and set the range for each Your VO2 max. estimate appears as a number and position on
zone. the color gauge.
1 Select Menu > My Stats > User Profile > Heart Rate
Zones.
2 Select an option:
• Select Default to view and set up the default heart rate
values.
• Select Running or Cycling to set up custom heart rate
values for each sport or accept the default values.
3 Select Max. HR, and enter your maximum heart rate.
4 Select Resting HR, and enter your resting heart rate.
5 Select Zones > Based On.
Purple Superior
6 Select an option: Blue Excellent
• Select BPM to view and edit the zones in beats per Green Good
minute.
Orange Fair
• Select %Max. HR to view and edit the zones as a
Red Poor
percentage of your maximum heart rate.
• Select %HRR to view and edit the zones as a percentage
VO2 max. data is provided by FirstBeat. VO2 max. analysis is
of your heart rate reserve (maximum heart rate minus
provided with permission from The Cooper Institute . For more
®

resting heart rate).


information, see the appendix (VO2 Max. Standard Ratings,
7 Select a zone, and enter a value for each heart rate zone. page 13), and go to www.CooperInstitute.org.
Getting Your VO2 Max. Estimate for Running
Letting the Device Set Your Heart Rate This feature requires a heart rate monitor.
Zones For the most accurate estimate, complete the user profile setup
The default settings allow the device to detect your maximum (Setting Up Your User Profile, page 8), and set your
heart rate and set your heart rate zones as a percentage of your maximum heart rate (Setting Your Heart Rate Zones, page 4).
maximum heart rate. The estimate may seem inaccurate at first. The device requires
• Verify that your user profile settings are accurate (Setting Up a few runs to learn about your running performance.
Your User Profile, page 8). 1 Run for at least 10 minutes outdoors.
• Run often with the wrist or chest heart rate monitor. 2 After your run, select Save.
• Try a few heart rate training plans, available from your 3 Select Menu > My Stats > VO2 Max..
Garmin Connect account.
• View your heart rate trends and time in zones using your Viewing Your Predicted Race Times
Garmin Connect account. This feature requires a heart rate monitor.
For the most accurate estimate, complete the user profile setup
Physiological Measurements (Setting Up Your User Profile, page 8), and set your
These physiological measurements require wrist-based heart maximum heart rate (Setting Your Heart Rate Zones, page 4).
rate or a compatible heart rate monitor. The measurements are Your device uses the VO2 max. estimate (About VO2 Max.
estimates that can help you track and understand your training Estimates, page 4) and published data sources to provide a
activities and race performances. These estimates are provided target race time based on your current state of fitness. This
and supported by Firstbeat. projection also presumes you have completed the proper
training for the race.

4 Heart Rate Features


NOTE: The projections may seem inaccurate at first. The device Training Effect Description
requires a few runs to learn about your running performance. From 1.0 to 1.9 Helps recovery (short activities). Improves endurance
Select Menu > My Stats > Race Predictor. with longer activities (longer than 40 min.).
Your projected race times appear for 5K, 10K, half marathon, From 2.0 to 2.9 Maintains your aerobic fitness.
and marathon distances. From 3.0 to 3.9 Improves your aerobic fitness if repeated as part of
your weekly training program.
Recovery Time From 4.0 to 4.9 Highly improves your aerobic fitness if repeated one
You can use your Garmin device with wrist-based heart rate or a or two times per week with adequate recovery time.
compatible chest heart rate monitor to display how much time
5.0 Causes temporary overload with high improvement.
remains before you are fully recovered and ready for the next Train up to this number with extreme care. Requires
hard workout. additional recovery days.
NOTE: The recovery time recommendation uses your VO2 max.
estimate and may seem inaccurate at first. The device requires Training effect technology is provided and supported by
you to complete a few activities to learn about your Firstbeat Technologies Ltd. For more information, go to
performance. www.firstbeattechnologies.com.
The recovery time appears immediately following an activity.
The time counts down until it is optimal for you to attempt Turning Off the Wrist Heart Rate Monitor
another hard workout. The default setting for the Forerunner 235 is Auto. The device
Turning On the Recovery Advisor uses wrist-based heart rate automatically unless there is an
For the most accurate estimate, complete the user profile setup accessory heart rate monitor connected to the device.
(Setting Up Your User Profile, page 8), and set your Select Menu > Settings > Heart Rate Monitor > Off.
maximum heart rate (Setting Your Heart Rate Zones, page 4).
1 Select Menu > My Stats > Recovery Advisor > Status >
On. Smart Features
2 Go for a run.
Pairing Your Smartphone
3 After your run, select Save. You should connect your Forerunner device to a smartphone to
The recovery time appears. The maximum time is 4 days. complete the setup and use the full features of the device.
1 Go to www.garmin.com/intosports/apps, and download the
Garmin Connect Mobile app to your smartphone.
2 From the Forerunner device, select Menu > Settings >
Bluetooth > Pair Mobile Device.
3 Open the Garmin Connect Mobile app.
4 Select an option to add your device to your Garmin Connect
account:
• If this is the first device you have paired with the Garmin
Connect Mobile app, follow the on-screen instructions.
• If you have already paired another device with the Garmin
Recovery Heart Rate Connect Mobile app, from the settings, select Garmin
If you are training with wrist-based heart rate or a compatible Devices > Add Device, and follow the on-screen
chest heart rate monitor, you can check your recovery heart rate instructions.
value after each activity. Recovery heart rate is the difference
between your exercising heart rate and your heart rate two Phone Notifications
minutes after the exercise has stopped. For example, after a Phone notifications require a compatible smartphone to be
typical training run, you stop the timer. Your heart rate is paired with the Forerunner device. When your phone receives
140 bpm. After two minutes of no activity or cool down, your messages, it sends notifications to your device.
heart rate is 90 bpm. Your recovery heart rate is 50 bpm (140 Enabling Bluetooth Notifications
minus 90). Some studies have linked recovery heart rate to
cardiac health. Higher numbers generally indicate healthier
1 Select Menu > Settings > Bluetooth > Smart Notifications.
hearts. 2 Select During Activity.
TIP: For best results, you should stop moving for two minutes 3 Select Off, Show Calls Only, or Show All.
while the device calculates your recovery heart rate value. You 4 Select Not During Activity.
can save or discard the activity after this value appears.
5 Select Off, Show Calls Only, or Show All.
About Training Effect NOTE: You can change the audible sounds for notifications.
Training Effect measures the impact of an activity on your
Viewing Notifications
aerobic fitness. Training Effect accumulates during the activity.
As the activity progresses, the training effect value increases, • When a notification appears on your Forerunner device,
telling you how the activity has improved your fitness. Training select to view the notification.
Effect is determined by your user profile information, heart rate, • Select to clear the notification.
duration, and intensity of your activity. • From the time of day screen, select to view all of your
It is important to know that your Training Effect numbers (from notifications on the notifications widget.
1.0 to 5.0) may seem abnormally high during your first few runs. Managing Notifications
It takes several activities for the device to learn your aerobic
You can use your compatible smartphone to manage
fitness.
notifications that appear on your Forerunner device.

Smart Features 5
Select an option: 3 Scroll down to view daily weather data.
• If you are using an Apple device, use the notification
®

VIRB Remote
center settings on your smartphone to select the items to
The VIRB remote function allows you to control your VIRB
show on the device.
action camera using your device. Go to www.garmin.com/VIRB
• If you are using an Android™ device, use the app settings to purchase a VIRB action camera.
in the Garmin Connect Mobile app to select the items to
show on the device. Controlling a VIRB Action Camera
Before you can use the VIRB remote function, you must enable
Opening the Music Controls the remote setting on your VIRB camera. See the VIRB Series
Music controls require a compatible smartphone to be paired Owner's Manual for more information.
with the device. 1 Turn on your VIRB camera.
Hold , and select Music Controls. 2 Pair the VIRB camera with your Forerunner device (Pairing
Playing Audio Prompts During Your Activity ANT+ Sensors, page 8).
Before you can set up audio prompts, you must have a 3 On the Forerunner device, select the VIRB accessory.
smartphone with the Garmin Connect Mobile app paired to your When the VIRB accessory is paired, the VIRB screen is
Forerunner device. added to the data screens for the active profile.
You can set the Garmin Connect Mobile app to play motivational 4 Select an option:
status announcements on your smartphone during a run or other
• Select Timer Start/Stop to control the camera using the
activity. Audio prompts include the lap number and lap time,
timer .
pace or speed, and ANT+ sensor data. During an audio prompt,
the Garmin Connect mobile app mutes the primary audio of the Video recording automatically starts and stops with the
smartphone to play the announcement. You can customize the Forerunner device timer.
volume levels on the Garmin Connect Mobile app.
1 From the settings in the Garmin Connect Mobile app, select Bluetooth Connected Features
Garmin Devices. The Forerunner device has several Bluetooth connected
features for your compatible smartphone using the Garmin
2 Select your device.
Connect Mobile app. For more information, go to
3 Select Activity Options > Audio Prompts. www.garmin.com/manuals/forerunner235.
Activity uploads: Automatically sends your activity to the
Widgets Garmin Connect Mobile app as soon as you finish recording
Your device comes preloaded with widgets that provide at-a- the activity.
glance information. Some widgets require a Bluetooth Audio prompts: Allows the Garmin Connect Mobile app to play
connection to a compatible smartphone. status announcement prompts on your smartphone during a
Some widgets are not visible by default. You can add them to run or other activity.
the widget loop manually. Connect IQ™: Allows you to extend your device features with
Calendar: Displays upcoming meetings from your smartphone new watch faces, widgets, apps, and data fields.
calendar. Find my phone: Locates your lost smartphone that is paired
Controls: Allows you to turn on and off the Bluetooth with your Forerunner device and currently within range.
connectivity and features including do not disturb, find my Find my watch: Locates your lost Forerunner device that is
phone, and manual syncing. paired with your smartphone and currently within range.
Heart rate: Displays your current heart rate in beats per minute LiveTrack: Allows friends and family to follow your races and
(bpm) and a graph of your heart rate. training activities in real time. You can invite followers using
Music controls: Provides music player controls for your email or social media, allowing them to view your live data on
smartphone. a Garmin Connect tracking page.
Notifications: Alerts you to incoming calls, texts, social network Music controls: Allows you to control the music player on your
updates, and more, based on your smartphone notification smartphone.
settings. Phone notifications: Displays phone notifications and
Steps: Tracks your daily step count, step goal, and data for the messages on your Forerunner 230/235 device.
last 7 days. Social media interactions: Allows you to post an update to
VIRB controls: Provides camera controls when you have a your favorite social media website when you upload an
VIRB device paired with your Forerunner device. activity to the Garmin Connect Mobile app.
Weather: Displays the current temperature and weather Software updates: Allows you to update your device software.
forecast. Weather updates: Sends real-time weather conditions and
Bluetooth Controls Widget notifications to your device.
Turns on or off do not disturb mode. Workout downloads: Allows you to browse for workouts in the
Garmin Connect Mobile app and wirelessly send them to
Turns on or off Bluetooth technology. your device.
Synchronizes your data with the Garmin Connect Mobile app. Turning On the Smartphone Connection Alert
Activates the find my phone feature. It sends a beacon to your You can set the Forerunner device to alert you when your paired
smartphone that is paired and in range of your Forerunner device. smartphone connects and disconnects using Bluetooth wireless
technology.
Viewing the Weather Widget Select Menu > Settings > Bluetooth > Connection Alert >
1 From the time of day screen, select to view the weather On.
widget.
2 Select to view hourly weather data.
6 Smart Features
Locating a Lost Smartphone • Select Details to view additional information about the
You can use the find my phone feature to help locate a lost activity.
smartphone that is paired using Bluetooth wireless technology • Select Laps to select a lap and view additional information
and currently within range. about each lap.
1 From the time of day screen, select to view the controls • Select Time in Zone to view your time in each heart rate
widget. zone.
2 Select > Find My Phone. • Select Delete to delete the selected activity.
The Forerunner device begins searching for your paired
Viewing Your Time in Each Heart Rate Zone
smartphone. Bars appear on the Forerunner device screen
corresponding to the Bluetooth signal strength, and an Before you can view heart rate zone data, you must complete an
audible alert sounds on your smartphone. activity with heart rate and save the activity.
3 Select to stop searching. Viewing your time in each heart rate zone can help you adjust
your training intensity.
Turning Off Bluetooth Technology 1 Select Menu > History > Activities.
1 From the time of day screen, select to view the controls 2 Select an activity.
widget.
3 Select Time in Zone.
2 Select > Bluetooth > Off.
is gray when Bluetooth technology is turned off. Viewing Data Totals
You can view the accumulated distance and time data saved to
Connect IQ Features your device.
You can add Connect IQ features to your watch from Garmin
and other providers using the Connect IQ Mobile app. You can 1 Select Menu > History > Totals.
customize your device with watch faces, data fields, widgets, 2 Select an option to view weekly or monthly totals.
and apps.
Watch Faces: Allow you to customize the appearance of the Deleting History
clock. 1 Select Menu > History > Options.
Data Fields: Allow you to download new data fields that present 2 Select an option:
sensor, activity, and history data in new ways. You can add • Select Delete All Activities to delete all activities from the
Connect IQ data fields to built-in features and pages. history.
Widgets: Provide information at a glance, including sensor data • Select Reset Totals to reset all distance and time totals.
and notifications.
NOTE: This does not delete any saved activities.
Apps: Add interactive features to your watch, such as new
outdoor and fitness activity types. 3 Confirm your selection.
Downloading Connect IQ Features Data Management
Before you can download features from the Connect IQ Mobile
NOTE: The device is not compatible with Windows 95, 98, Me,
®

app, you must pair your Forerunner device with your


Windows NT , and Mac OS 10.3 and earlier.
® ®

smartphone.
1 From the app store on your smartphone, install and open the Deleting Files
Connect IQ Mobile app.
NOTICE
2 If necessary, select your device. If you do not know the purpose of a file, do not delete it. Your
3 Select a Connect IQ feature. device memory contains important system files that should not
4 Follow the on-screen instructions. be deleted.
Downloading Connect IQ Features Using Your Computer 1 Open the Garmin drive or volume.
1 Connect the device to your computer using a USB cable. 2 If necessary, open a folder or volume.
2 Go to www.garminconnect.com and sign in. 3 Select a file.
3 From your devices widget, select Connect IQ Store. 4 Press the Delete key on your keyboard.
4 Select a Connect IQ feature, and download it. NOTE: If you are using an Apple computer, you must empty
5 Follow the on-screen instructions. the Trash folder to completely remove the files.
Disconnecting the USB Cable
History If your device is connected to your computer as a removable
drive or volume, you must safely disconnect your device from
History includes time, distance, calories, average pace or speed, your computer to avoid data loss. If your device is connected to
lap data, and optional sensor information. your Windows computer as a portable device, it is not necessary
NOTE: When the device memory is full, your oldest data is to safely disconnect the device.
overwritten. 1 Complete an action:
• For Windows computers, select the Safely Remove
Viewing History Hardware icon in the system tray, and select your device.
1 Select Menu > History > Activities. • For Apple computers, select the device, and select File >
2 Select or to view your saved activities. Eject.
3 Select an activity. 2 Disconnect the cable from your computer.
4 Select an option:

History 7
Sending Data to Your Computer 2 Bring the device within 1 cm of the sensor, and wait while the
You can upload your activity data manually to your Garmin device connects to the sensor.
Connect account using the USB cable. When the device detects the sensor, a message appears.
1 Connect the device to your computer using the USB cable. You can customize a data field to display sensor data.
2 Go to www.garminconnect.com/start. 3 necessary, select Menu > Settings > Sensors and
If
Accessories to manage ANT+ sensors.
3 Follow the on-screen instructions.
Foot Pod
Garmin Connect Your device is compatible with the foot pod. You can use the
You can connect with your friends on Garmin Connect. Garmin foot pod to record pace and distance instead of using GPS when
Connect gives you the tools to track, analyze, share, and you are training indoors or when your GPS signal is weak. The
encourage each other. Record the events of your active lifestyle foot pod is on standby and ready to send data (like the heart
including runs, walks, rides, swims, hikes, triathlons, and more. rate monitor).
To sign up for a free account, go to www.garminconnect.com After 30 minutes of inactivity, the foot pod powers off to
/start. conserve the battery. When the battery is low, a message
Store your activities: After you complete and save an activity appears on your device. Approximately five hours of battery life
with your device, you can upload that activity to your Garmin remain.
Connect account and keep it as long as you want. Going for a Run Using a Foot Pod
Analyze your data: You can view more detailed information Before you go for a run, you must pair the foot pod with your
about your activity, including time, distance, elevation, heart Forerunner device (Pairing ANT+ Sensors, page 8).
rate, calories burned, an overhead map view, pace and You can run indoors using a foot pod to record pace, distance,
speed charts, and customizable reports. and cadence. You can also run outdoors using a foot pod to
NOTE: Some data requires an optional accessory such as a record cadence data with your GPS pace and distance.
heart rate monitor. 1 Install your foot pod according to the accessory instructions.
2 Select a running activity.
3 Go for a run.
Foot Pod Calibration
The foot pod is self-calibrating. The accuracy of the speed and
distance data improves after a few outdoor runs using GPS.

Setting Up Your User Profile


You can update your gender, birth year, height, weight, and
heart rate zone settings. The device uses this information to
calculate accurate training data.
1 Select Menu > My Stats > User Profile.
Plan your training: You can choose a fitness goal and load one
of the day-by-day training plans.
2 Select an option.
Track your progress: You can track your daily steps, join a Activity Profiles
friendly competition with your connections, and meet your
goals. Activity profiles are a collection of settings that optimize your
device based on how you are using it. For example, the settings
Share your activities: You can connect with friends to follow and data screens are different when you are using the device for
each other's activities or post links to your activities on your running than for riding your bike.
favorite social networking sites.
When you are using a profile and you change settings such as
Manage your settings: You can customize your device and data fields or alerts, the changes are saved automatically as part
user settings on your Garmin Connect account. of the profile.
Access the Connect IQ store: You can download apps, watch
faces, data fields, and widgets. Changing Your Activity Profile
The device has default activity profiles. You can modify each of
the saved activity profiles.
Customizing Your Device TIP: The default activity profiles use a specific accent color for
each sport.
ANT+ Sensors 1 Select Menu > Settings > Activity Profiles.
Your device can be used with wireless ANT+ sensors. For more 2 Select a profile.
information about compatibility and purchasing optional sensors,
go to http://buy.garmin.com. You can show or hide the default activity profiles.

Pairing ANT+ Sensors Activity Settings


Pairing is the connecting of ANT+ wireless sensors, for example, These settings allow you to customize your device based on
connecting a heart rate monitor with your Garmin device. The your training needs. For example, you can customize data
first time you connect an ANT+ sensor to your device, you must screens and enable alerts and training features.
pair the device and sensor. After the initial pairing, the device
automatically connects to the sensor when you start your activity Customizing the Data Screens
and the sensor is active and within range. You can customize data screens based on your training goals or
NOTE: If your device was packaged with an ANT+ sensor, they optional accessories. For example, you can customize one of
are already paired. the data screens to display your lap pace or heart rate zone.
1 Install the sensor or put on the heart rate monitor. 1 Select Menu > Activity Settings > Data Screens.

8 Customizing Your Device


2 Select a screen. NOTE: History is not recorded while the timer is stopped or
Some screens can only be turned on or off. paused.
3 necessary, edit the number of data fields.
If 1 Select Menu > Activity Settings > Auto Pause.
4 Select a data field to change it. 2 Select an option:
• Select When Stopped to pause the timer automatically
Alerts when you stop moving.
You can use alerts to train toward specific heart rate, pace, time,
• Select Custom to pause the timer automatically when
distance, cadence, and calories goals and to set run/walk time
your pace or speed drops below a specified value.
intervals.
Setting Range Alerts Marking Laps by Distance
A range alert notifies you when the device is above or below a You can use the Auto Lap feature to mark a lap at a specific
specified range of values. For example, if you have an optional distance automatically. This feature is helpful for comparing your
heart rate monitor, you can set the device to alert you when your performance over different parts of a run (for example, every 1
heart rate is below zone 2 and over zone 5 (Setting Your Heart mi. or 5 km).
Rate Zones, page 4). 1 Select Menu > Activity Settings > Laps > Auto Distance.
1 Select Menu > Activity Settings > Alerts > Add New. 2 Select a distance.
2 Select the type of alert. Each time you complete a lap, a message appears that displays
Depending on your accessories and the activity profile, the the time for that lap. The device also beeps or vibrates if audible
alerts may include heart rate, pace, speed, and cadence. tones are turned on (Setting the Device Sounds, page 10).
3 If necessary, turn on the alert. If necessary, you can customize the data screens to display
additional lap data.
4 Select a zone or enter a value for each alert.
Each time you exceed or drop below the specified range, a Using Auto Scroll
message appears. The device also beeps or vibrates if audible You can use the auto scroll feature to cycle through all of the
tones are turned on (Setting the Device Sounds, page 10). training data screens automatically while the timer is running.
Setting a Recurring Alert 1 Select Menu > Activity Settings > Auto Scroll.
A recurring alert notifies you each time the device records a 2 Select a display speed.
specified value or interval. For example, you can set the device
to alert you every 30 minutes. Changing the GPS Setting
By default, the device uses GPS to locate satellites. For
1 Select Menu > Activity Settings > Alerts > Add New. increased performance in challenging environments and faster
2 Select an option: GPS position location, you can enable GPS and GLONASS.
• Select Custom, select a message, and select an alert Using GPS and GLONASS reduces battery life more than using
type. only GPS.
• Select Time, Distance, or Calories. Select Menu > Activity Settings > GPS > GPS +
GLONASS.
3 Enter a value.
Each time you reach the alert value, a message appears. The Power Save Timeout Settings
device also beeps or vibrates if audible tones are turned on The timeout settings affect how long your device stays in
(Setting the Device Sounds, page 10). training mode, for example, when you are waiting for a race to
start. Select Menu > Activity Settings > Power Save Timeout.
Setting Walk Break Alerts
Some running programs use timed walking breaks at regular Normal: Sets the device to enter low-power watch mode after 5
intervals. For example, during a long training run, you can set minutes of inactivity.
the device to alert you to run for 4 minutes, and then walk for 1 Extended: Sets the device to enter low-power watch mode after
minute, and repeat. You can use the Auto Lap feature while
®
25 minutes of inactivity. The extended mode can result in
using the run/walk alerts. shorter battery life between charges.
NOTE: Walk break alerts are available only for running profiles.
1 Select Menu > Activity Settings > Alerts > Add New. Activity Tracking Settings
Select Menu > Settings > Activity Tracking.
2 Select Run/Walk.
Status: Enables the activity tracking feature.
3 Enter a time for the run interval.
Move Alert: Displays a message and move bar on the time of
4 Enter a time for the walk interval. day screen. The device also beeps or vibrates if audible
Each time you reach the alert value, a message appears. The tones are turned on (Setting the Device Sounds, page 10).
device also beeps or vibrates if audible tones are turned on
(Setting the Device Sounds, page 10). System Settings
Editing an Alert Select Menu > Settings > System.
1 Select Menu > Activity Settings > Alerts. • Language Settings (Changing the Device Language,
2 Select an alert. page 10)
3 Edit the alert values or settings. • Time Settings (Time Settings, page 10)
• Backlight Settings (Backlight Settings, page 10)
Using Auto Pause ®

You can use the Auto Pause feature to pause the timer • Sound Settings (Setting the Device Sounds, page 10)
automatically when you stop moving or when your pace or • Unit Settings (Changing the Units of Measure, page 10)
speed drops below a specified value. This feature is helpful if • Format Settings (Format Settings, page 10)
your activity includes stop lights or other places where you need
• Data Recording Settings (Data Recording Settings,
to slow down or stop.
page 10)

Customizing Your Device 9


Changing the Device Language Smart: Records key points where you change direction, pace, or
Select Menu > Settings > System > Language. heart rate. Your activity record is smaller, allowing you to
store more activities on the device memory.
Time Settings Every Second: Records points every second. It creates a very
Select Menu > Settings > System > Clock. detailed record of your activity and increases the size of the
Watch Face: Allows you to select a watch face design. activity record.
Use Profile Color: Sets the accent color for the time of day
screen to be the same as the activity profile color.
Background: Sets the background color to black or white.
Device Information
Time Format: Sets the device to show time in a 12-hour or a Charging the Device
24-hour format.
Set Automatically: Allows you to set the time manually or WARNING
automatically based on your GPS position. This device contains a lithium-ion battery. See the Important
Safety and Product Information guide in the product box for
Time Zones
product warnings and other important information.
Each time you turn on the device and acquire satellites or sync
with your smartphone, the device automatically detects your
NOTICE
time zone and the current time of day.
To prevent corrosion, thoroughly clean and dry the contacts and
Setting the Time Manually the surrounding area before charging or connecting to a
By default, the time is set automatically when the device computer. Refer to the cleaning instructions in the appendix.
acquires satellite signals.
1 Align the charger posts with the contacts on the back of the
1 Select Menu > Settings > System > Clock > Set device, and connect the charging clip À securely to the
Automatically > Off.
device.
2 Select Set Time, and enter the time of day.
Setting the Alarm
1 Select Menu > Settings > Alarms > Add New > Status >
On.
2 Select Time, and enter a time.
3 Select Sounds, and select an option.
4 Select Repeat, and select an option.
Deleting an Alarm
1 Select Menu > Settings > Alarms. 2 Plug the USB cable into a USB charging port.
2 Select an alarm. 3 Charge the device completely.
3 Select Remove > Yes. 4 Press Á to remove the charger.
Backlight Settings
Select Menu > Settings > System > Backlight.
Specifications
Keys and Alerts: Sets the backlight to turn on for key presses Forerunner Specifications
and alerts.
Battery type Rechargeable, built-in lithium-ion battery
Wrist Turn: Allows your device to turn on the backlight
Forerunner 230 battery Up to 12 wk.
automatically when you rotate your wrist toward your body. life, watch mode Up to 11 wk. with activity tracking
Timeout: Sets the length of time before the backlight turns off. Up to 5 wk. with activity tracking and
smartphone notifications
Setting the Device Sounds
Forerunner 230 battery Up to 16 hr. in GPS mode
The device sounds include key tones, alert tones, and life, activity mode Up to 12 hr. in GPS + GLONASS mode
vibrations.
Forerunner 235 battery Up to 9 wk.
Select Menu > Settings > System > Sounds. life, watch mode Up to 8 wk. with activity tracking
Changing the Units of Measure Up to 4 wk. with activity tracking and
smartphone notifications
You can customize the units of measure for distance, pace and
Up to 9 days with activity tracking,
speed, weight, height, and temperature. smartphone notifications, and wrist-based
1 Select Menu > Settings > System > Units. heart rate
2 Select a measurement type. Forerunner 235 battery Up to 11 hr. in GPS mode
life, activity mode with Up to 9 hr. in GPS + GLONASS mode
3 Select a unit of measure. wrist-based heart rate
Format Settings Water rating 5 ATM*
Select Menu > Settings > System > Format. Operating temperature From -20º to 60ºC (from -4º to 140ºF)
Pace/Speed Preference: Sets the device to display speed or range
pace for running, cycling, or other activities. This preference Charging temperature From 0º to 45ºC (from 32º to 113ºF)
affects several training options, history, and alerts. range
Start of Week: Sets the first day of the week for your weekly Radio frequency/ 2.4 GHz ANT+ wireless communications
protocol protocol
history totals.
Bluetooth Smart wireless technology
Data Recording Settings
Select Menu > Settings > System > Data Recording.

10 Device Information
*The device withstands pressure equivalent to a depth of 50 m. User Replaceable Batteries
For more information, go to www.garmin.com/waterrating.
WARNING
Heart Rate Monitor Specifications See the Important Safety and Product Information guide in the
Battery type User-replaceable CR2032, 3 volts product box for product warnings and other important
Battery life Up to 4.5 yr. at 1 hr./day
information.
Water resistance 3 ATM*
NOTE: This product does not transmit heart
rate data while swimming.
Troubleshooting
Operating temperature From -5° to 50°C (from 23° to 122°F)
range
Tips for Charging the Device
1 Connect the charger securely to the device to charge it using
Radio frequency/ 2.4 GHz ANT+ wireless communications the USB cable (Charging the Device, page 10).
protocol protocol
You can charge the device by plugging the USB cable into a
*The device withstands pressure equivalent to a depth of 30 m. Garmin approved AC adapter with a standard wall outlet or a
For more information, go to www.garmin.com/waterrating. USB port on your computer. Charging a fully depleted battery
takes up to two hours.
Device Care 2 Remove the charger from the device after the battery charge
level reaches 100%.
NOTICE
Avoid extreme shock and harsh treatment, because it can Product Updates
degrade the life of the product. On your computer, install Garmin Express™ (www.garmin.com
Avoid pressing the keys under water. /express). On your smartphone, install the Garmin Connect
Mobile app.
Do not use a sharp object to clean the device.
This provides easy access to these services for Garmin devices:
Avoid chemical cleaners, solvents, and insect repellents that can
damage plastic components and finishes. • Software updates
Thoroughly rinse the device with fresh water after exposure to • Data uploads to Garmin Connect
chlorine, salt water, sunscreen, cosmetics, alcohol, or other • Product registration
harsh chemicals. Prolonged exposure to these substances can
damage the case. Getting More Information
Do not store the device where prolonged exposure to extreme • Go to support.garmin.com for additional manuals, articles,
temperatures can occur, because it can cause permanent and software updates.
damage.
• Go to www.garmin.com/intosports.
Cleaning the Device • Go to www.garmin.com/learningcenter.
NOTICE • Go to buy.garmin.com, or contact your Garmin dealer for
information about optional accessories and replacement
Even small amounts of sweat or moisture can cause corrosion parts.
of the electrical contacts when connected to a charger.
Corrosion can prevent charging and data transfer.
Acquiring Satellite Signals
1 Wipe the device using a cloth dampened with a mild The device may need a clear view of the sky to acquire satellite
detergent solution. signals. The time and date are set automatically based on the
2 Wipe it dry. GPS position.
After cleaning, allow the device to dry completely. 1 Go outdoors to an open area.
TIP: For more information, go to www.garmin.com/fitandcare. The front of the device should be oriented toward the sky.
2 Wait while the device locates satellites.
Caring for the Heart Rate Monitor
It may take 30–60 seconds to locate satellite signals.
NOTICE
You must unsnap and remove the module before washing the Improving GPS Satellite Reception
strap. • Frequently sync the device to your Garmin Connect account:
A build up of sweat and salt on the strap can decrease the ability ◦ Connect your device to a computer using the USB cable
of the heart rate monitor to report accurate data. and the Garmin Express application.
• Go to www.garmin.com/HRMcare for detailed washing ◦ Sync your device to the Garmin Connect Mobile app using
instructions. your Bluetooth enabled smartphone.
• Rinse the strap after every use. While connected to your Garmin Connect account, the device
downloads several days of satellite data, allowing it to quickly
• Machine wash the strap after every seven uses. locate satellite signals.
• Do not put the strap in a dryer. • Take your device outside to an open area away from tall
• When drying the strap, hang it up or lay it flat. buildings and trees.
• To prolong the life of your heart rate monitor, unsnap the • Remain stationary for a few minutes.
module when not in use.
Restarting the Device
If the device stops responding, you may need to restart it.
NOTE: Restarting the device may erase your data or settings.

Troubleshooting 11
1 Hold for 15 seconds. moderate activity minutes with the amount of vigorous activity
The device turns off. minutes. Your total vigorous intensity minutes are doubled when
added.
2 Hold for one second to turn on the device.
Earning Intensity Minutes
Clearing User Data Your Forerunner device calculates intensity minutes by
You can restore all of the device settings to the factory default comparing your heart rate data to your average resting heart
values. rate. If heart rate is turned off, the device calculates moderate
NOTE: This deletes all user-entered information, but it does not intensity minutes by analyzing your steps per minute.
delete your history. • Start a timed activity for the most accurate calculation of
1 Hold , and select Yes to turn off the device. intensity minutes.
2 While holding , hold to turn on the device. • Exercise for at least 10 consecutive minutes at a moderate or
3 Select Yes. vigorous intensity level.
• Wear your device all day and night for the most accurate
Restoring All Default Settings resting heart rate.
NOTE: This deletes all user-entered information and activity
history. My daily step count does not appear
The daily step count is reset every night at midnight.
You can reset all settings back to the factory default values.
If dashes appear instead of your step count, allow the device
Select Menu > Settings > System > Restore Defaults >
to acquire satellite signals and set the time automatically.
Yes.

Viewing Device Information Tips for Erratic Heart Rate Data


If the heart rate data is erratic or does not appear, you can try
You can view the unit ID, software version, regulatory
these tips.
information (e-label), and license agreement.
• Clean and dry your arm before putting on the device.
Select Menu > Settings > System > About.
• Avoid wearing sunscreen, lotion, and insect repellent under
Updating the Software Using Garmin the device.
Express • Avoid scratching the heart rate sensor on the back of the
device.
Before you can update your device software, you must have a
Garmin Connect account, and you must download the Garmin • Wear the device above your wrist bone. The device should
Express application. be snug but comfortable.
1 Connect the device to your computer using the USB cable. • Wait until the icon is solid before starting your activity.
When new software is available, Garmin Express sends it to • Warm up for 5 to 10 minutes and get a heart rate reading
your device. before starting your activity.
2 Follow the on-screen instructions. NOTE: In cold environments, warm up indoors.
3 Do not disconnect your device from the computer during the • Rinse the device with fresh water after each workout.
update process.

Maximizing Battery Life


Appendix
• Shorten the backlight timeout (Backlight Settings, page 10).
Data Fields
• Shorten the timeout to watch mode (Power Save Timeout Some data fields require ANT+ accessories to display data.
Settings, page 9).
%HRR: The percentage of heart rate reserve (maximum heart
• Turn off activity tracking (Activity Tracking, page 2). rate minus resting heart rate).
• Select the Smart recording interval (Data Recording Settings, 24-Hour Max.: The maximum temperature recorded in the last
page 10). 24 hours.
• Turn off GLONASS (Changing the GPS Setting, page 9). 24-Hour Min.: The minimum temperature recorded in the last
• Turn off the Bluetooth wireless feature (Turning Off Bluetooth 24 hours.
Technology, page 7). Average %HRR: The average percentage of heart rate reserve
• Turn off wrist-based heart rate monitoring (Turning Off the (maximum heart rate minus resting heart rate) for the current
Wrist Heart Rate Monitor, page 5). activity.
Average Cadence: Cycling. The average cadence for the
Intensity Minutes current activity.
To improve your health, organizations such as the U.S. Centers Average Cadence: Running. The average cadence for the
for Disease Control and Prevention, the American Heart current activity.
Association , and the World Health Organization, recommend at
®

least 150 minutes per week of moderate intensity activity, such Average HR: The average heart rate for the current activity.
as brisk walking, or 75 minutes per week of vigorous intensity Average HR %Max.: The average percentage of maximum
activity, such as running. heart rate for the current activity.
The device monitors your activity intensity and tracks your time Average Lap Time: The average lap time for the current
spent participating in moderate to vigorous intensity activities activity.
(heart rate data is required to quantify vigorous intensity). You Average Pace: The average pace for the current activity.
can work toward achieving your weekly intensity minutes goal by
Average Speed: The average speed for the current activity.
participating in at least 10 consecutive minutes of moderate to
vigorous intensity activities. The device adds the amount of

12 Appendix
Cadence: Cycling. The number of revolutions of the crank arm. Lap Pace: The average pace for the current lap.
Your device must be connected to a cadence accessory for Laps: The number of laps completed for the current activity.
this data to appear.
Lap Speed: The average speed for the current lap.
Cadence: Running. The steps per minute (right and left).
Lap Time: The stopwatch time for the current lap.
Calories: The amount of total calories burned.
Last Lap Cadence: Cycling. The average cadence for the last
Distance: The distance traveled for the current track or activity. completed lap.
Elapsed Time: The total time recorded. For example, if you start Last Lap Cadence: Running. The average cadence for the last
the timer and run for 10 minutes, then stop the timer for 5 completed lap.
minutes, then start the timer and run for 20 minutes, your
elapsed time is 35 minutes. Last Lap Distance: The distance traveled for the last completed
lap.
Elevation: The altitude of your current location above or below
sea level. Last Lap Pace: The average pace for the last completed lap.
Heart Rate: Your heart rate in beats per minute (bpm). Your Last Lap Speed: The average speed for the last completed lap.
device must be connected to a compatible heart rate monitor. Last Lap Time: The stopwatch time for the last completed lap.
HR %Max.: The percentage of maximum heart rate. Maximum Speed: The top speed for the current activity.
HR Zone: The current range of your heart rate (1 to 5). The Pace: The current pace.
default zones are based on your user profile and maximum Speed: The current rate of travel.
heart rate (220 minus your age).
Sunrise: The time of sunrise based on your GPS position.
Lap %HRR: The average percentage of heart rate reserve
Sunset: The time of sunset based on your GPS position.
(maximum heart rate minus resting heart rate) for the current
lap. Temperature: The temperature of the air. Your body
temperature affects the temperature sensor.
Lap Cadence: Cycling. The average cadence for the current
lap. Time in Zone: The time elapsed in each heart rate or power
zone.
Lap Cadence: Running. The average cadence for the current
lap. Time of Day: The time of day based on your current location
and time settings (format, time zone, daylight saving time).
Lap Distance: The distance traveled for the current lap.
Timer: The stopwatch time for the current activity.
Lap HR: The average heart rate for the current lap.
Training Effect: The current impact (1.0 to 5.0) on your aerobic
Lap HR %Max.: The average percentage of maximum heart
fitness.
rate for the current lap.

VO2 Max. Standard Ratings


These tables include standardized classifications for VO2 max. estimates by age and gender.
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.
Heart Rate Zone Calculations Zone % of Perceived Exertion Benefits
Maximum
Zone % of Perceived Exertion Benefits Heart Rate
Maximum 4 80–90% Fast pace and a bit Improved anaerobic
Heart Rate uncomfortable, breathing capacity and
1 50–60% Relaxed, easy pace, Beginning-level forceful threshold, improved
rhythmic breathing aerobic training, speed
reduces stress 5 90–100% Sprinting pace, Anaerobic and
2 60–70% Comfortable pace, Basic cardiovascular unsustainable for long muscular endurance,
slightly deeper training, good period of time, labored increased power
breathing, conversation recovery pace breathing
possible
3 70–80% Moderate pace, more Improved aerobic
difficult to hold capacity, optimal
conversation cardiovascular training

Appendix 13
Index M
menu 1
time 10

A N
accessories 8, 11 notifications 5
activity tracking 2, 9, 12
alarms 10 P
alerts 9 pace 9, 10
ANT+ sensors 8 pairing
pairing 8 ANT+ sensors 2
applications 6, 7 smartphone 5
smartphone 5 pairing ANT+ sensors 8
Auto Lap 9 performance condition 4
Auto Pause 9 personal records 3
Auto Scroll 9 deleting 3, 4
profiles 8
B activity 1
backlight 1, 10 user 8
battery projected finish time 4
charging 10, 11
maximizing 7, 9, 12 R
replacing 11 recovery 4, 5
Bluetooth technology 1, 5–7 resetting the device 11

C S
cadence 9 satellite signals 11
calendar 3 saving activities 1
calorie, alerts 9 screen 10
charging 10, 11 settings 8–10, 12
cleaning the device 11 device 10
clock 1, 10 sleep mode 2
Connect IQ 7 smartphone 6, 7
customizing the device 8 applications 6
apps 6
D pairing 5
data software
recording 10 license 12
storing 8 updating 11, 12
transferring 8 version 12
data fields 7, 8, 12 specifications 10, 11
deleting speed 10
all user data 7, 12 stress score 4
history 7 system settings 9
personal records 3, 4
distance, alerts 9 T
time 10
F alerts 9
fitness 5 settings 10
foot pod 8 time zones 10
timer 1, 7
G tones 10
Garmin Connect 3, 5–8 training 1, 3, 6, 9
Garmin Connect Mobile 6 plans 3
Garmin Express, updating software 11 Training Effect 5
GLONASS 9 troubleshooting 2, 11, 12
GPS 1, 3, 9
signal 11 U
unit ID 12
H units of measure 10
heart rate 1, 4, 9 updates, software 12
monitor 2, 4, 5, 11, 12 USB 12
pairing sensors 2 disconnecting 7
zones 4, 7, 13 user data, deleting 7
history 6, 7, 10 user profile 8
deleting 7
sending to computer 8 V
vibration 10
I VIRB remote 6
icons 1 VO2 max. 4, 13
indoor training 3, 8
intensity minutes 12 W
intervals, workouts 3 walking intervals 9
watch faces 7
K watch mode 9, 12
keys 1, 6, 11 weather 6
L widgets 1, 5–7
language 10 workouts 3
laps 1 loading 3
locking, keys 1 Z
zones
heart rate 4

14 Index
support.garmin.com

February 2018
190-01955-00_0C