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owner’s manual
®
F O R E R U N N E R 2 1 0
GPS-ENABLED SPORTS WATCH
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© 2010 Garmin Ltd. or its subsidiaries the use and operation of this and other Garmin products. All rights reserved. Except as expressly provided ® herein, no part of this manual may be reproduced, Garmin , the Garmin logo, Garmin Training ® ® ® copied, transmitted, disseminated, downloaded Center , Forerunner , and Auto Lap are trademarks or stored in any storage medium, for any purpose of Garmin Ltd. or its subsidiaries, registered in the ™ ™ without the express prior written consent of G
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Introduction Transferring History to Your Table of Contents Computer ................................13 Data Management ......................13 Introduction ............................2 Setting Up the Device ...................2 Watch Settings .....................14 Registering Your Device ...............2 Setting the Alarm ........................14 Keys..............................................2 Setting Your User Profile ............14 Icons ...........................................
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Introduction Keys Introduction Each key has multiple functions. WARNINg Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information. Setting Up the Device ® When using your Forerunner the first time, follow the setup light Press to turn on the backlight. instructions in the Forerunner 210 Press to search for a compatible weight scale. Quic
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Introduction lap/ Press to mark a new lap. Icons reset Press and hold to save your Battery charge level. For run and reset the timer. battery life information, see page/ Press to switch between the page 18. menu time of day, timer, and heart GPS is on and receiving rate pages. signals. Press and hold to open the menu. Fitness equipment is active. OK * Press to select menu options Heart rate monitor is active. and acknowledge messages. *OK, , and appear with a menu Foot pod is active. o
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Training Saving Your Run Training Press and hold reset to save your run and reset the timer. going for a Run Before you can record history, you Displaying Pace or Speed must locate satellite signals or pair 1. Press and hold menu. your Forerunner with a foot pod. 2. Select Setup > Format. 1. From the timer page, press start to 3. Select Pace or Speed. start the timer ➊. 4. Select Current, Average, or Lap History is recorded only while the for the type of pace or speed data timer is ru
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Training 9. If necessary, select Yes to add an Interval Workouts open-ended cool down to your You can create interval workouts based workout. on distance or time. Your custom 10. Select Intervals > On. interval workout is saved until you create another interval workout. Starting an Interval Workout 1. Press start to begin your interval Creating an Interval Workout workout. 1. Press and hold menu. If your interval workout has a warm 2. Select Intervals > Set. up, you must press lap to begi
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Training Pairing Your ANT+ Sensor • If is off, press and hold menu, and select HR Monitor > On. If your Forerunner does not show heart rate or foot pod data, you may • If is flashing, from the timer need to pair the accessory to your page, press page to view the heart Forerunner. Pairing is the connecting of rate page. ™ ANT+ wireless sensors, for example, The Forerunner searches for your connecting your foot pod with a heart rate signal for 30 seconds. Forerunner. After you pair
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Training ANT+ Sensor Troubleshooting Problem Solution I have a third-party Make sure that it is compatible with the Forerunner ANT+ sensor. (www.garmin.com/intosports). I cannot pair the foot GPS needs to be disabled. pod. 1. Go indoors. 2. While the Forerunner is trying to locate satellites, press page. 3. Select Yes. The heart rate data is • Make sure that the heart rate monitor is snug against your body. inaccurate or erratic. • Warm up for 5–10 minutes. • Reapply moisture to the electro
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Training cardiovascular capacity and Heart Rate Monitor strength. About Heart Rate Zones • Knowing your heart rate zones can Many athletes are using heart rate prevent you from overtraining and zones to measure and increase their can decrease your risk of injury. cardiovascular strength and improve If you know your maximum heart their level of fitness. A heart rate zone rate, you can use the table (page 9) to is a set range of heartbeats per minute. determine the best heart rate zone fo
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Training Heart Rate Zone Calculations Zone % of Perceived Exertion Benefits Maximum Heart Rate 1 50–60% Relaxed, easy pace; rhythmic Beginning-level aerobic training; breathing reduces stress 2 60–70% Comfortable pace; slightly Basic cardiovascular training; deeper breathing, conversation good recovery pace possible 3 70–80% Moderate pace; more difficult to Improved aerobic capacity; hold conversation optimal cardiovascular training 4 80–90% Fast pace and a bit Improved anaerobic capacity u
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Training Heart Rate Alerts Foot Pod Before you set a heart rate alert, you Your Forerunner is compatible with may want to customize your heart rate the foot pod. You can use the foot pod zones (page 8). to send data to your Forerunner when training indoors, when your GPS signal 1. Press and hold menu. is weak, or when you lose satellite 2. Select HR Alerts. signals. The foot pod is on standby and 3. Enter the high alert value. ready to send data (like the heart rate monitor). You must p
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Training NOTe: If using a body Calibrating Your Foot Pod composition scale, remove shoes If your foot pod distance seems slightly and socks to ensure that all body high or low each time you run, you composition parameters are read can manually adjust the calibration and recorded. factor. The calibration formula is actual distance (use a regulation track) / 3. After your weight appears, step off recorded distance × current calibration the scale. factor = new calibration factor. For TI
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History Deleting a Run History 1. Press and hold menu. The Forerunner can save approximately 2. Select History. 180 hours of run history with typical 3. Select a run. use. When the Forerunner memory is full, your oldest data is overwritten. 4. Press and hold and Upload your run history (page 13) to simultaneously. ™ Garmin Connect or Garmin Training 5. Press OK. ® Center periodically to keep track of all of your run history. Using Free Software Garmin provides two software options Vie
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History 1. Go to www.garmin.com Data Management /intosports. The Forerunner is a USB mass storage 2. Select your product. device. If you do not want to manage your Forerunner files this way, you can 3. Click Software. skip this section. 4. Follow the on-screen instructions. NOTe: The Forerunner is not ® Transferring History to compatible with Windows 95, 98, Me, or NT. It is also not compatible with Your Computer ® Mac OS 10.3 and earlier. 1. Connect the USB cable to a USB port on your
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History Your Forerunner appears as a Watch Settings removable drive in My Computer on Windows computers and Setting the Alarm as a mounted volume on Mac 1. Press and hold menu. computers. 2. Select Alarm > Set. 2. Open the “Garmin” folder or volume. 3. Enter the alarm time. 3. Open the “Activities” folder or 4. Select Alarm > On. volume. Setting Your User Profile 4. Select the files. Press the Delete key on your keyboard. The Forerunner uses information that you enter about yourself to
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Watch Settings About Lifetime Athletes Modifying Your System A lifetime athlete is an individual who Settings has trained intensely for many years You can modify the time of day, time (with exception of minor injuries) and format, tones, language, units, and pace has a resting heart rate of 60 beats per or speed format (page 4). minute (bpm) or less. The lifetime athlete setting affects certain weight 1. Press and hold menu. scale calculations. 2. Select Setup. 3. Modify the settings.
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Appendix Appendix Forerunner Specifications Battery 200 mAh rechargeable, lithium-ion, coin-cell Specifications battery Battery life See page 18. NOTICE The Forerunner is waterproof to IEC Operating From -4°F to 140°F temperature (from -20°C to 60°C) Standard 60529 IPX7. It can withstand range immersion in 1 meter of water for Battery From 41°F to 104°F 30 minutes. Prolonged submersion Charging (from 5°C to 40°C) can cause damage to the unit. After temperature submersion, be certain t
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Appendix Heart Rate Monitor Specifications Foot Pod Specifications Water 98.4 ft. (30 m) Water 32.9 ft. (10 m) resistance resistance This product does not transmit heart rate data Battery User-replaceable to your GPS device while CR2032, 3 volts, swimming. (page 19). Battery User-replaceable Battery life Approximately 400 hours CR2032, 3 volts, run time (page 19). Operating From 14°F to 140°F Battery life Approximately 4.5 years temperature (from -10°C to 60°C) (1 hour per day) Rad
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Appendix and power save mode. Exposure to About the Battery extremely cold temperatures also WARNINg reduces battery life. This product contains a lithium-ion Power Save battery. See the Important Safety and After a period of inactivity, the Product Information guide in the Forerunner goes into power save mode. product box for product warnings and The Forerunner displays the time and other important information. date, but does not connect with your Forerunner Battery Life ANT+ access
