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owner’s manual
®
F O R E R U N N E R 3 1 0 X T
MULTISPORT GPS TRAINING DEVICE
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© 2009 Garmin Ltd. or its subsidiaries Garmin International, Inc. Garmin (Europe) Ltd. Garmin Corporation 1200 East 151st Street, Liberty House, No. 68, Jangshu 2nd Road, Olathe, Kansas 66062, Hounsdown Business Park, Shijr, Taipei County, USA Southampton, Hampshire, SO40 9LR UK Taiwan Tel. (913) 397.8200 or Tel. +44 (0) 870.8501241 (outside the UK) Tel. 886/2.2642.9199 (800) 800.1020 0808 2380000 (within the UK) Fax 886/2.2642.9099 Fax (913) 397.8282 Fax +44 (0) 870.8501251 ® All r
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Introduction Contact Garmin Warning: Always consult Contact Garmin Product Support if your physician before you begin you have any questions while using or modify any exercise program. your Forerunner. In the USA, go to See the Important Safety and www.garmin.com/support, or contact Product Information guide in the Garmin USA by phone at (913) product box for product warnings 397.8200 or (800) 800.1020. and other important information. In the UK, contact Garmin (Europe) Ltd. by phone
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Introduction Step 7: Download Free Table of Contents Software .................................. 8 Introduction .......................... i Step 8: Send Workout Data to Product Registration ....................i Your Computer ........................ 9 Contact Garmin ...........................i Resetting the Forerunner........... 9 Caring for the Forerunner ..........iv Training.............................. 10 Free Software ............................iv About the Training Page ..........
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Introduction History ............................... 22 Appendix ........................... 41 Viewing and Deleting History ... 22 Resetting the Forerunner......... 41 Viewing and Deleting Totals .... 23 Clearing User Data .................. 41 Deleting History ....................... 23 Updating the Forerunner Software Using Garmin Navigation ......................... 24 Connect ................................. 41 Viewing the map ...................... 24 Battery Information ...............
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Introduction User information, such as history, Warning: This product locations, and tracks, is retained contains a non-replaceable indefinitely in the memory of the lithium-ion battery. See the unit without the need for external Important Safety and Product power. Back up important user data Information guide in the product by transferring it to Garmin Connect. box for important battery safety See page 9. information. Free Software Go to www.garmin.com/products Caring for the /for
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Getting Started Getting Started mode ➋ • Press to view the timer page and Buttons menu page. The map page and the compass page also appear if they are active. • Press to exit a menu or a page. Your settings are saved. ➊ ➏ • Press and hold to switch sport modes. ➋ lap/reset ➌ ➎ • Press to create a new lap. • Press and hold to reset the timer. ➌ ➍ start/stop ➍ power ➊ Press to start or to stop the timer. • Press and hold to turn the Forerunner on and off. enter ➎ • Press to turn o
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Getting Started Icons arrows (up/down) ➏ GPS is on, and the • Press to scroll through menus and Forerunner is receiving settings. satellite signals. Tip: Press and hold to GPS is off for use scroll quickly through the settings. indoors. The timer is running. • Press to scroll through training pages during a workout. The heart rate sensor is ® • On the Virtual Partner page, active. press and hold to adjust the The foot pod sensor is Virtual Partner pace. active. The speed/cadence
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Getting Started Step 1: Charge the Battery noTe: To prevent corrosion, Contacts thoroughly dry the charging contacts and the surrounding area before charging. Tip: The Forerunner will not charge when outside the 4. Clip the charger securely over the temperature range of 32°F–122°F face of the Forerunner. (0°C–50°C). 1. Plug the USB connector on the charging clip cable into the AC adapter. 2. Plug the AC adapter into a standard wall outlet. 3. Align the charging clip posts with Char
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Getting Started To configure the Forerunner: Step 2: T Turn urn on on �� our our The Forerunner uses your user Forerunner profile to calculate accurate calorie Press and hold to turn on your data. See page 5 for information on Forerunner. activity class and lifetime athlete information. Forerunner uses information that you enter about yourself to calculate 1. Follow the on-screen instructions calorie consumption. to configure the Forerunner and set your user profile. 2. Press to v
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Getting Started When you initially turn on the A lifetime athlete is an individual Forerunner and are completing the who has trained intensely for many setup wizard, use the table below to years (with the exception of minor set your activity class. Indicate if you injuries) and has a resting heart rate are a lifetime athlete. of 60 beats per minute (bpm) or less. Activity Class Chart Activity Class Chart T Training raining T Training raining T Training T raining Time Per W ime Per Week e
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Getting Started Step 3: Acquire Satellite Step 4: Pair the Heart Signals Rate Monitor (Optional) It may take 30–60 seconds to acquire While you are trying to pair your satellite signals. Go outdoors to an heart rate monitor with your open area. For the best reception, Forerunner for the first time, move ensure that the face of the Forerunner 10 m away from other heart rate is oriented toward the sky. monitors. When the Forerunner has acquired Using the Heart Rate Monitor satellite signals,
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Getting Started Heart Rate Monitor Module (Front) Snaps Heart Rate Monitor Module (Back) Electrodes Heart Rate Monitor Strap (Back) 3. Wrap the strap around your chest, noTe: If the heart rate data is and snap it to the other side of the erratic or does not appear, you module. may have to tighten the strap on your chest or warm up for 5–10 noTe: The Garmin logo should minutes. be right-side up. 5. Press mode > select Settings 4. Bring the Forerunner within range > Run Settings > Hear
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Getting Started Heart Rate Settings Step 5: Customize � our For the most accurate calorie Sport Settings (Optional) data, set your maximum heart 1. Press and hold mode to change rate and resting heart rate. You the sport mode. can set five heart rate zones to 2. Press mode > select Settings > help you to measure and increase Select the sport setting. your cardiovascular strength. If Select Data Fields to customize up you configured your device in the to four data pages for your acti
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Getting Started 3. Follow the on-screen instructions. Resetting the Forerunner Step 8: Send Workout If your Forerunner is not operating Data to � our Computer properly, press mode and lap/reset noTe: You must download simultaneously until the screen goes software as instructed in blank. This does not erase any of Step 7 so that the necessary your data or settings. USB drivers are installed before ™ connecting the USB ANT Stick to your computer. 1. Plug the USB ANT Stick into an avai
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Training To customize the data fields on the Training training pages, see page 28. noTe: Always consult your physician before you begin or Sport Mode modify any exercise program. Press and hold mode to change the Use your Forerunner to set alerts, sport mode. All settings are specific ™ train with a Virtual Partner , to the current sport that you have program interval or custom selected. workouts, and plan courses based on ® existing activities. The Forerunner Auto Lap offers several
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Training ® 2. In the Auto Lap Trigger field, Auto Pause select By Distance to enter a Auto Pause is helpful if your training value or By Position to choose includes stop lights or other places an option: where you need to slow down or • Lap Press Only—marks a lap stop. each time you press lap and each time you pass any of 1. Press mode > select Settings those locations again. > select the sport setting option (depends on your current sport • Start and Lap—marks a lap mode see page
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Training Hr Zones —starts the heart rate zone Auto Scroll configuration wizard. Follow the Use the auto scroll feature to on-screen instructions. automatically cycle through all of the training data pages while the timer is Heart Rate Zones running. CauTion: Consult your 1. Press mode > select Settings physician to specify heart rate > select the sport setting option zones/targets that are appropriate (depends on your current sport for your fitness level and health mode see page 1
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Training ® You can customize your heart rate Virtual Partner zones in your Garmin Connect user 1. Press mode > select Settings > profile and then transfer data to your > select the sport setting option Forerunner. (depends on your current sport mode see page 10). How Do Heart Rate Zones 2. Select Virtual Partner > On. Affect � our Fitness Goals? Your Virtual Partner is a unique Knowing your heart rate zones can tool designed to help you meet your help you measure and improve trai
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Training To change the Virtual Partner noTe: Alerts do not function (VP) pace: during interval or custom 1. Press mode to view the training workouts. page. 1. Press mode > select Training 2. Use to view the Virtual > select the sport alerts option Partner page. (depends on your current sport Vrtual mode see page 10). Partner 2. Use and press enter to enter information for any of the You following alarms: • Time Alert—notifies you when you have run for a specific 3. Press and h
