Garmin Forerunner 301 manual

For erunner ® 301 personal trainer owner’ s manual[...]

© Copyright 2004–2006 Garmin Ltd. or its subsidiaries. All rights reserved. Except as expressly provided herein, no part of this manual may be reproduced, copied, transmitted, disseminated, downloaded or stored in any storage medium, for any purpose without the express prior written consent of Garmin. Garmin hereby grants permission to download [...]

Forerunner ® 301 Owner ’s Manual i I NTRODUCTION Thank you for choosing the Garmin Forerunner ® 301 personal trainer! Once you begin training with the heart rate monitor , building simple and advanced workouts, and tracking your workout history , the Forerunner 301 will soon become your indispensable training partner . T o get the most out of y[...]

ii Forerunner ® 301 Owner ’s Manual I NTRODUCTION > T ABLE OF C ONTENTS Introduction ................................. i Getting Started ........................... 1 Charge the Battery ............................. 1 Position the Heart Rate Monitor ........ 2 Position the Forerunner ..................... 3 Acquire Satellite Signals .........[...]

Forerunner ® 301 Owner ’s Manual 1 G ETTING S T ARTED > C HARGE THE B A TTERY G ETTING S T ARTED Follow the instructions in this section to set up and begin using your new Forerunner 301. Charge the Battery The Forerunner 301 is powered by a built-in lithium-ion battery that you can recharge with the A/C Charger included in the product box. Y[...]

2 Forerunner ® 301 Owner ’s Manual G ETTING S T ARTED > P OSITION THE H EART R A TE M ONITOR Position the Heart Rate Monitor W ear the heart rate (HR) monitor directly on your skin, just below the breastplate. It should be snug enough to stay in place during your workout. When positioned correctly , the heart rate monitor automatically transm[...]

Forerunner ® 301 Owner ’s Manual 3 G ETTING S T ARTED > P OSITION THE F ORERUNNER NOTE: If you have tr ouble with erratic heart rate r eadings (bikers especially), position the transmitter on your back instead of your chest, or try applying electr ode gel. 4. T ighten or loosen the strap as necessary so that it fits snugly against your body [...]

4 Forerunner ® 301 Owner ’s Manual G ETTING S T ARTED > A CQUIRE S A TELLITE S IGNALS Acquire Satellite Signals Before you begin using the Forerunner 301, you must acquire GPS satellite signals. The first time you turn on the Forerunner , you may need to wait as long as 15 minutes to acquire signals; after that, the Forerunner should acquire[...]

Forerunner ® 301 Owner ’s Manual 5 G ETTING S T ARTED > M AIN M ODES Main Modes Press the mode button to switch between Timer mode and Menu mode. From T imer mode, press the and arrows to access data pages: the Lap page, Heart Rate page, and Custom page. Lap Page Heart Rate Page Custom Page The Heart Rate page appears when you are wearing the[...]

6 Forerunner ® 301 Owner ’s Manual G ETTING S T ARTED > B UTTONS Buttons 1 Power • Press and hold to turn unit on/off. • Press to turn backlight on/off. • Press Power while pressing and holding the reset button to reset the unit if it freezes. 2 mode • Press to switch between T imer and Menu modes. • Press and hold to change sports.[...]

Forerunner ® 301 Owner ’s Manual 7 G ETTING S T ARTED > S ET Y OUR T IME Z ONE AND U SER P ROFILE Set Y our Time Zone and User Profile The Forerunner receives accurate time information from GPS satellites; however , you must enter your time zone to display the correct local time. The Forerunner 301 also uses information that you enter about [...]

8 Forerunner ® 301 Owner ’s Manual G ETTING S T ARTED > C HOOSE Y OUR S POR T Choose Y our Sport Y ou can use the Forerunner to train for three dif ferent sports: Running, Biking, and “Other ,” which can include almost any type of sport. When you choose a sport, the Forerunner automatically changes the way it calculates calories and displ[...]

Forerunner ® 301 Owner ’s Manual 9 W ORKOUTS > B ASIC W ORKOUTS W ORKOUTS The Forerunner 301 offers a wide variety of training features that can help you train at any level you choose. Use your Forerunner to set goals and alerts, train with your V irtual Partner ™ , program interval workouts from simple to advanced, set up MultiSport ™ wo[...]

10 Forerunner ® 301 Owner ’s Manual W ORKOUTS > B ASIC W ORKOUTS 4. Highlight the Alert At field and press enter . Select a preset distance or time from the menu or select Custom and press enter . 5. If you selected Custom, enter a time or distance using the and arrows and enter . Then select OK . Select a distance fr om the menu, or select [...]

Forerunner ® 301 Owner ’s Manual 1 1 W ORKOUTS > B ASIC W ORKOUTS 5. If you selected Custom in step 3, enter a fast pace or speed using the and arrows and enter . Then select OK . Entering a custom pace. 6. Repeat steps 4 and 5 for Slow Pace Alert ( Slow Speed Alert ). 7. Press mode repeatedly to exit. Using Heart Rate Alerts Similar to pace/[...]

12 Forerunner ® 301 Owner ’s Manual W ORKOUTS > B ASIC W ORKOUTS 3. Press enter to open the Intensity Level menu. Select a heart rate zone, or select Custom to specify your own alert values. 4. Highlight Min HR Alert and press enter . Then select On and press enter . 5. If you selected Custom in step 3, select the Alert At field. Then use th[...]

Forerunner ® 301 Owner ’s Manual 13 W ORKOUTS > B ASIC W ORKOUTS T o set Auto Pause: 1. Press mode to access Menu mode. Then highlight T raining Assistant and press enter . 2. Highlight Auto Pause/Lap and press enter . 3. Press enter to open the Auto Timer Pause menu. Then select On and press enter . 4. Select the Pause When field and choose[...]

14 Forerunner ® 301 Owner ’s Manual W ORKOUTS > V IRTUAL P AR TNER W orking Out with Virtual Partner Meet your V irtual Partner , a unique tool designed to help you meet your training goals. Simply enter the distance, time, or pace/speed at which you want to complete a workout. V irtual Partner “runs” alongside of you, graphically display[...]

Forerunner ® 301 Owner ’s Manual 15 W ORKOUTS > V IRTUAL P AR TNER 5. Check the Pace (Speed) field to ensure that the calculated pace/speed (based on your distance and time inputs) seems reasonable. If not, make changes to the Distance and T ime fields. Then highlight Done and press enter . T o set up a workout by time & pace/speed: 1. [...]

16 Forerunner ® 301 Owner ’s Manual W ORKOUTS > I NTERV AL W ORKOUTS Interval W orkouts Y ou can create simple interval workouts according to the following criteria: • T rain for a certain distance and rest for a certain amount of time. • T rain for a certain distance and rest for a certain distance. • T rain for a certain amount of tim[...]

Forerunner ® 301 Owner ’s Manual 17 W ORKOUTS > I NTERV AL W ORKOUTS Data for the Interval workout appears on the Lap page in T imer mode. Once you begin your workout, press the and arrows to view other data pages in Timer mode. An audible alarm sounds when you reach a rest lap, and a banner appears, counting down the rest time or distance un[...]

18 Forerunner ® 301 Owner ’s Manual W ORKOUTS > A DV ANCED W ORKOUTS Advanced W orkouts Y our Forerunner 301 allows you to create and save advanced workouts that include goals for each workout step and varied distances, times, and rest laps. Once you create and save a workout, you can use the Garmin T raining Center ™ software to schedule t[...]

Forerunner ® 301 Owner ’s Manual 19 W ORKOUTS > A DV ANCED W ORKOUTS NOTE: T o cr eate a workout name with spaces, you must select a space fr om the character menu. 5. Highlight “1. Open No T arget” and press enter . Then select Edit Step and press enter . 6. Highlight the Duration field (how long you want the step to last) and press ent[...]

20 Forerunner ® 301 Owner ’s Manual W ORKOUTS > A DV ANCED W ORKOUTS 13. T o repeat steps, add a new step after existing steps you want to repeat. Select Repeat from the Duration field. From the Back to Step field, select the step you want to return to. Then select a number of repetitions from the Number of Reps field. Repeating steps in a[...]

Forerunner ® 301 Owner ’s Manual 21 W ORKOUTS > A DV ANCED W ORKOUTS Once you pr ess start , the name and goal of the first workout step appear . During the workout, press the and arr ows to view more data pages. T o view the Heart Rate, Lap, and T imer pages, press mode until you see T imer mode. Press mode again to return to the advanced w[...]

22 Forerunner ® 301 Owner ’s Manual W ORKOUTS > A DV ANCED W ORKOUTS Editing Workouts Y ou can edit workouts within Garmin T raining Center or directly in the Forerunner . However , if you edit workouts in the Forerunner , your changes may be temporary . Garmin T raining Center serves as the “master list” of workouts: if you edit a workou[...]

Forerunner ® 301 Owner ’s Manual 23 W ORKOUTS > M UL TI S PORT W ORKOUTS MultiSport W orkouts T riathletes, duathletes, and other multisport competitors can take advantage of the Forerunner ’ s MultiSport workouts. When you set up a MultiSport workout, you can switch between sport modes and still view your total time and distance for all sp[...]

24 Forerunner ® 301 Owner ’s Manual W ORKOUTS > M UL TI S PORT W ORKOUTS Auto MultiSport Workouts If you are participating in a race or event, you can set up an Auto MultiSport workout that includes each sport in the event. Y ou can also include transition time from one sport to the next. Move seamlessly from sport to sport by pressing the la[...]

Forerunner ® 301 Owner ’s Manual 25 V IEWING W ORKOUT H ISTOR Y V IEWING W ORKOUT H ISTOR Y Y our Forerunner automatically saves all workout data (when the timer is started) and can hold up to two years (5000 laps) of data in memory . The Forerunner never erases old workout history , so you will never lose data. Instead, it stops recording histo[...]

26 Forerunner ® 301 Owner ’s Manual V IEWING W ORKOUT H ISTOR Y Details of V irtual Partner , Interval, Advanced, and MultiSport workouts appear with tabs, which organize information about the workout into sections. T o view information on different tabs, press the and arrows . V irtual Partner W orkout History The top tab shows workout totals. [...]

Forerunner ® 301 Owner ’s Manual 27 V IEWING W ORKOUT H ISTOR Y T o view laps on a map: 1. While viewing details for a workout, highlight View Laps and press enter . 2. Highlight a lap in the list and press enter . Then highlight View on Map and press enter . 3. Press the and arrows to zoom in and out on the map. When you are finished viewing t[...]

28 Forerunner ® 301 Owner ’s Manual V IEWING W ORKOUT H ISTOR Y T o view history totals: 1. Press mode to access Menu mode. Then select Run History ( Bike History or Other History ). 2. Highlight History T otals and press enter . T otals appear for distance, time, and calories for all of your saved workouts. 3. T o view history by weeks, highlig[...]

Forerunner ® 301 Owner ’s Manual 29 N A VIGA TING > N A VIGA TING WITH THE M AP N A VIGA TING WITH F ORERUNNER Use the GPS navigation features of your Forerunner to view your workout path on a map, save Locations you want to remember , create routes, and find your way home. Be sure to add Map mode, as explained below , so you can take advant[...]

30 Forerunner ® 301 Owner ’s Manual N A VIGA TING > N A VIGA TING WITH THE M AP Zoom scale Lap marker Starting point Dir ection of travel T o remove Map mode: 1. Press mode to access Menu mode. Then select Navigation . 2. Highlight Remove Map Mode and press enter . T o change the orientation of the map: 1. Press mode to access Menu mode. Then[...]

Forerunner ® 301 Owner ’s Manual 31 N A VIGA TING > M ARKING AND F INDING L OCA TIONS Marking and Finding Locations A Location is a point on the map that you store in memory . If you want to remember landmarks or return to a certain spot, mark a Location there. The Location appears on the map with a name and symbol. Y ou can find, view , and[...]

32 Forerunner ® 301 Owner ’s Manual N A VIGA TING > M ARKING AND F INDING L OCA TIONS 6. Highlight GoT o and press enter . A straight line directs you to the Location. NOTE: Y ou can also navigate to a starting point by fol- lowing your path (not a straight line). See “Navigating Back to Start.” T o stop navigating to a Location: 1. Press[...]

Forerunner ® 301 Owner ’s Manual 33 N A VIGA TING > N A VIGA TING B ACK TO S T ART Navigating Back to Start During each workout, the Forerunner 301 creates a tiny dotted line on the Map called a “track.” T racks are like tiny footprints that show you exactly where you have traveled. When you want to return to your starting point, the Fore[...]

34 Forerunner ® 301 Owner ’s Manual N A VIGA TING > N A VIGA TING WITH R OUTES Navigating with Routes A route provides straight line directions between two or more points on the Map. After you create Locations, you can use them to build routes involving a few points or many points. Then you can save the routes and use them to navigate at any [...]

Forerunner ® 301 Owner ’s Manual 35 N A VIGA TING > N A VIGA TING WITH R OUTES 4. Select the point you want to route to as described in the previous procedure. Y our route appears on the Map. T o stop navigating a route: 1. Press mode to access Menu mode. Then select Navigation . 2. Highlight Stop GoT o and press enter . T o edit a route: 1. [...]

36 Forerunner ® 301 Owner ’s Manual N A VIGA TING > V IEWING GPS I NFORMA TION V iewing GPS Information The GPS Information page displays information about the satellite signals the Forerunner 301 is currently receiving. Bar showing str ength of satellite signal Number of satellite Positions of satellites in space Estimated accuracy Each GPS [...]

Forerunner ® 301 Owner ’s Manual 37 C USTOMIZING > C HANGING G ENERAL S ETTINGS C USTOMIZING THE F ORERUNNER Y ou can customize both general Forerunner settings and settings that apply to individual sports, such as Custom pages, heart rate zones, and speed zones. Changing General Settings Settings such as time zone, units of measure, backligh[...]

38 Forerunner ® 301 Owner ’s Manual C USTOMIZING > C HANGING G ENERAL S ETTINGS T o turn on automatic scrolling for data pages: 1. From the General Settings page, select Set Display . 2. Highlight the Data Page field and press enter . Select a speed setting for the automatic scrolling, or select Manual Switch to view these pages with the and[...]

Forerunner ® 301 Owner ’s Manual 39 C USTOMIZING > C HANGING S POR T S ETTINGS T o use the Forerunner indoors: 1. From the General Settings page, select Set System . 2. Highlight the GPS field and press enter . Then select Use Indoors . NOTE: When GPS is set to Use Indoors , speed and distance data ar e not available. The next time you turn [...]

40 Forerunner ® 301 Owner ’s Manual C USTOMIZING > C HANGING S POR T S ETTINGS Pace smoothing averages your pace over a certain amount of time to avoid errors in GPS position and speed due to varying satellite signal reception. When you turn on or increase pace smoothing, the pace displayed on your Forerunner is steadier (fewer large jumps). [...]

Forerunner ® 301 Owner ’s Manual 41 C USTOMIZING > S ETTING U P C UST OM P AGES Setting Up Custom Pages Each sport in your Forerunner 301 has its own Custom page. Y ou can display several types of data on this page. When you are training, access the page from the T imer mode by pressing the or arr ows . T o scroll through the Lap, Heart Rate,[...]

42 Forerunner ® 301 Owner ’s Manual C USTOMIZING > S ETTING S PEED Z ONES Setting Speed Zones For each sport, your Forerunner 301 contains several different speed zones, ranging from very slow to maximum speed. The values for these speed zones are entered by default and may not match your personal abilities. After you enter appropriate speed [...]

Forerunner ® 301 Owner ’s Manual 43 C USTOMIZING > S ETTING H EAR T R A TE Z ONES Setting Heart Rate Zones A heart rate zone is simply a certain range of beats per minute. Heart rate zones are generally based on a percentage of your maximum heart rate and are numbered from 1 to 5 based on intensity (1–lowest, 5–highest). About AutoLearn?[...]

44 Forerunner ® 301 Owner ’s Manual C USTOMIZING > S ETTING H EAR T R A TE Z ONES your workout. The Forerunner saves data from each workout and combines it with data from other workouts until it can calculate your heart rate zones. • Y our lactate threshold will move no more than 3 bpm at a time. It takes the Forerunner at least four or fi[...]

Forerunner ® 301 Owner ’s Manual 45 C USTOMIZING > S ETTING H EAR T R A TE Z ONES Setting HR Zones Manually If you know your maximum heart rate, you can enter it and allow the Forerunner to calculate your heart rate zones automatically . Y ou can also enter your heart rate zones manually . T o base heart rate zones on your max HR: 1. Press mo[...]

46 Forerunner ® 301 Owner ’s Manual A PPENDIX > T RAINING WITH H EAR T R A TE Z ONES A PPENDIX T raining with Heart Rate Zones Many runners, bikers, and other athletes are using heart rate “zones” to measure and increase their cardiovascular strength and improve their level of fitness. What are heart rate zones? A heart rate zone is simp[...]

Forerunner ® 301 Owner ’s Manual 47 A PPENDIX > T RAINING WITH H EAR T R A TE Z ONES consumption. The lactate threshold is a good way to measure your fitness level because, unlike your maximum heart rate, it is easily measured without pushing yourself to the point of exhaustion! The Forerunner determines your lactate threshold from workout d[...]

48 Forerunner ® 301 Owner ’s Manual A PPENDIX > H EART R A TE M ONITOR I NFORMA TION Heart Rate Monitor Information What is pairing and how does it work? Pairing occurs automatically when you turn on the Forerunner and you are wearing the heart rate monitor . Pairing allows the Forerunner to receive reliable heart rate data from your heart ra[...]

Forerunner ® 301 Owner ’s Manual 49 A PPENDIX > H EART R A TE M ONITOR I NFORMA TION Troubleshooting T ips If you have trouble pairing, or if your heart rate reading is erratic, try the following suggestions. • Clean the sensors on the heart rate monitor . Dirt and sweat build-up on the sensors can weaken heart rate signals. • Reapply moi[...]

50 Forerunner ® 301 Owner ’s Manual A PPENDIX > G ARMIN T RAINING C ENTER Garmin T raining Center The Garmin T raining Center software is included in the Forerunner 301 product box. Locate the Garmin T raining Center CD and use it to install Garmin T raining Center on your personal computer . T o install Garmin T raining Center: 1. Insert the[...]

Forerunner ® 301 Owner ’s Manual 51 A PPENDIX > C ARING FOR THE F ORERUNNER Caring for the Forerunner The Forerunner 301 is constructed of high quality materials and does not require user maintenance other than cleaning. Clean the unit and the heart rate monitor using a cloth dampened with a mild detergent solution and then wipe dry . A void [...]

52 Forerunner ® 301 Owner ’s Manual A PPENDIX > S PECIFICA TIONS Specifications Physical Case: Fully-sealed, high-impact plastic alloy , waterproof to IEC 60529 IPX7 standards (waterproof to 1 meter for 30 minutes) Size: 3.26” x 1.71” x 0.69” (82.8 mm x 43.4 mm x 17.5 mm) W eight: Approx. 2.75 oz (78 g) T emperature Range: -4 °F to 14[...]

Forerunner ® 301 Owner ’s Manual 53 A PPENDIX > S PECIFICA TIONS Heart Rate Monitor Case: ABS plastic, water resistant, Biocompatibility-compliant Size: 1 1.65” x 1.34” x 0.43” (296 mm x 34 mm x 1 1 mm) Elastic Strap Length: 12.6”–25.2” (32–64 cm) W eight: 1.55 oz (44 g) T emperature Range: -4°F to 140°F (-20 °C to 60°C) (op[...]

54 Forerunner ® 301 Owner ’s Manual A PPENDIX > P RODUCT R EGISTRA TION Product Registration Help us better support you by completing our online registration today! Have the serial number of your Forerunner 301 handy and connect to our W eb site ( www .garmin.com ). Look for the Product Registration link on our home page. Use this area to rec[...]

Forerunner ® 301 Owner ’s Manual 55 A PPENDIX > S AFETY I NFORMA TION Safety Information W ARNING: Always consult your physician before beginning or modifying any exercise program. If you have a pacemaker or other implanted electronic device, consult your physician prior to using a heart rate monitor . CAUTION: The Forerunner and heart rate m[...]

56 Forerunner ® 301 Owner ’s Manual A PPENDIX > L IMITED W ARRANTY Limited W arranty This Garmin product is warranted to be free from defects in materials or workmanship for one year from the date of purchase. W ithin this period, Garmin will at its sole option repair or replace any components that fail in normal use. Such repairs or replacem[...]

Forerunner ® 301 Owner ’s Manual 57 A PPENDIX > FCC C OMPLIANCE International Purchases: A separate warranty is provided by international distributors for units purchased outside the United States. This warranty is provided by the local in-country distributor , and this distributor provides local service for your unit. Distributor warranties [...]

58 Forerunner ® 301 Owner ’s Manual A PPENDIX > S OFTW ARE L ICENSE A GREEMENT AND CE C OMPLIANCE Software License Agreement BY USING THE FORERUNNER 301, YOU AGREE T O BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTW ARE LICENSE AGREEMENT . PLEASE READ THIS AGREEMENT CAREFULL Y . Garmin grants you a limited license to use the softw[...]

Forerunner ® 301 Owner ’s Manual 59 I NDEX I NDEX A Advanced W orkouts 18 creating 18 editing 22 starting 20 workout history 26 Alerts and heart rate zones 1 1 and speed zones 10 distance alert 9 heart rate alert 1 1 pace alert 10 speed alert 10 time alert 9 AutoLearn 43–44, 46 Automatic Scrolling 38 Auto Lap 13 Auto MultiSport 24 Auto Pause 1[...]

60 Forerunner ® 301 Owner ’s Manual I NDEX Map Mode 29, 30 Maximum Heart Rate 45 Menu Mode 5 Mode button 6 MultiSport Icon 5 MultiSport W orkouts 23 auto MultiSport 24 creating 23 history 26 manual 23 P Pace Alert 10 Pace Smoothing 40 Power Button 6 Product Support 54 R Register Y our Product 54 Resetting the T imer 6 Reset button 6 Restore Sett[...]

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F or the latest free software updates (excluding map data) throughout the life of your Garmin products , visit the Garmin Web site at www .garmin.com. © Copyright 2004–2006 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151 st Street, Olathe, Kansas 66062, U.S.A. Garmin (Europe) Ltd. Unit 5, The Quadrangle, Abbey Park Indus[...]