Garmin Forerunner 405CX manual

FORERUNNER ® 405CX owner ’ s manual GPS-ENABLED SPORTS W A TCH WITH WIRELESS SYNC[...]

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 a single copy of this manual onto a hard drive or other el[...]

Forerunner 405CX Owner ’s Manual i Introduction Introduction Thank you for purchasing the Garmin ® Forerunner ® 405CX GPS- enabled sports watch. W ARNING: Always consult your physician before you begin or modify any exercise program. See the Important Safety and Pr oduct Information guide in the product box for product warnings and other import[...]

ii Forerunner 405CX Owner ’s Manual Introduction T able of Contents Introduction .......................... i Contact Garmin ...................... i Product Registration ............... i Free Software ......................... i Caring for the Forerunner ..... iv Getting Started .................... 1 Step 1: Use the T ouch Bezel 1 Step 2: Char[...]

Forerunner 405CX Owner ’s Manual iii Introduction History ............................... 23 Deleting History .................. 23 Viewing Activities ................ 24 Viewing T otals ..................... 24 Viewing Goals..................... 24 Settings ............................. 25 Data Fields ......................... 25 User Prole .[...]

iv Forerunner 405CX Owner ’s Manual Introduction Caring for the Forerunner Clean the Forerunner and the heart rate monitor using a cloth dampened with a mild detergent solution. Wipe dry . A void chemical cleaners and solvents that may damage plastic components. Do not store the Forerunner where prolonged exposure to temperature extremes may occu[...]

Forerunner 405CX Owner ’s Manual 1 Getting Started Getting Started Step 1: Use the T ouch Bezel The silver bezel around the watch face acts as a multifunction button. T ap: quickly press your nger on the bezel to make a selection, toggle a menu option, or change pages. T ouch and hold: hold your nger on one of the four labeled areas on the [...]

2 Forerunner 405CX Owner ’s Manual Getting Started T ouch Bezel Areas and Buttons ➊ ➋ ➏ ➍ ➌ ➎ ➊ time/date: touch and hold to enter time/date mode. ➋ GPS: touch and hold to enter GPS mode. ➌ menu: touch and hold to open the menu page. ➍ training: touch and hold to enter training mode. ➎ start/stop/enter: Press to start/stop t[...]

Forerunner 405CX Owner ’s Manual 3 Getting Started Bezel Tips T ouch the bezel rmly . T ouch the bezel on the outer ring, where the words appear , not the inner ring near the watch face. Make each bezel selection a separate action. Do not rest your nger or thumb on the bezel while using it. Do not wear thick gloves while using the bezel. If[...]

4 Forerunner 405CX Owner ’s Manual Getting Started Step 2: Charge the Battery Y our Forerunner ships with the power off to conserve the battery . Charge the Forerunner for at least 3 hours before using it. The length of time a fully charged battery will last depends upon usage. For more battery information, see page 40 . NOTE: T o prevent corrosi[...]

Forerunner 405CX Owner ’s Manual 5 Getting Started Step 3: Congure Y our Forerunner The rst time you use your Forerunner , follow the on-screen instructions to learn how to use the bezel, set your user prole, and congure the Forerunner . If you are using an ANT+ heart rate monitor , select Y es during the conguration to allow the h[...]

6 Forerunner 405CX Owner ’s Manual Getting Started monitor to pair (connect) with your Forerunner . See Step 5 for more information. The Forerunner uses your user prole to calculate accurate workout data. Using the table on page 5 , select 0-10 to set your activity class. Step 4: Acquire Satellite Signals T o set the correct time of day and be[...]

Forerunner 405CX Owner ’s Manual 7 Getting Started Heart Rate Monitor (Back) Electrodes T ab Heart Rate Monitor Strap Heart Rate Monitor (Front) Slot Step 5: Pair the Heart Rate Monitor (Optional) While you are trying to pair your heart rate monitor with your Forerunner for the rst time, move 10 m away from other heart rate monitors. The heart[...]

8 Forerunner 405CX Owner ’s Manual Getting Started 4. Press quit or enter to exit power save mode. 5. Bring the Forerunner within range (3 m) of the heart rate monitor . The heart rate icon appears on the training mode pages. 6. If heart rate data does not appear or if you have erratic heart rate data, follow the tips on page 34 . If the problem [...]

Forerunner 405CX Owner ’s Manual 9 Getting Started 2. Follow the on-screen instructions to download and install ANT Agent. Step 8: Pair Y our Computer and Forerunner NOTE: Before connecting the USB ANT Stick ™ to your computer , you must download software as instructed in Step 7 so that the necessary USB drivers are installed. 1. Plug the USB A[...]

10 Forerunner 405CX Owner ’s Manual T ime/Date Mode T ime/Date Mode T ouch and hold time/date to enter time/date mode. T ap the bezel to scroll through the available pages: T ime Battery gauge Alarm set (if any) Goal/progress indicator (if any) T oday’ s scheduled workouts transferred from Garmin Connect or Garmin T raining Center (if any) • [...]

Forerunner 405CX Owner ’s Manual 1 1 T raining Mode T raining Mode The Forerunner offers several training features and optional settings. About the T raining Page T ouch and hold training to enter training mode. T ap the bezel to scroll through the available pages. T o customize the data elds on the training pages, see page 25 . Sport Mode Run[...]

12 Forerunner 405CX Owner ’s Manual T raining Mode Auto Pause 1. T ouch and hold menu > select T raining > Options > Auto Pause . 2. Select one of the following options: Off Custom Pace —pauses timer automatically when your speed drops below a specied value. When Stopped —pauses timer automatically when you stop moving. 3. Press q[...]

Forerunner 405CX Owner ’s Manual 13 T raining Mode Mark and Lap —marks a lap at the specic GPS location you mark when you select this option and at any location during the run where you pressed lap . 3. Press quit to exit. NOTE: When doing a course ( page 19 ), use By Position to mark laps at all of the lap positions marked in the course. Au[...]

14 Forerunner 405CX Owner ’s Manual T raining Mode Speed —distance travelled in an hour , for example miles per hour or kilometers per hour . NOTE: Changing speed units does not change your custom data elds (see page 25 ). Virtual Partner ® T ouch and hold menu > select T raining > Options > V irtual Partner > On . Y our V irtua[...]

Forerunner 405CX Owner ’s Manual 15 T raining Mode 4. T o save the changes, tap the bezel or wait for the page to time out. Workouts T ouch and hold menu > select T raining > W orkouts to choose the type of workout right for you. Simple, interval, and heart rate workouts are replaced each time you create a workout of the same type. Advanced[...]

16 Forerunner 405CX Owner ’s Manual T raining Mode 4. Select Do Workout . 5. Press start . Heart Rate Workouts NOTE: T o use heart rate workouts, you must have a heart rate monitor . Y ou can use the Forerunner to train using a specic heart rate zone or a custom range of beats per minute (bpm). The type and duration settings function the same [...]

Forerunner 405CX Owner ’s Manual 17 T raining Mode Interval Workouts Y ou can create interval workouts with your Forerunner . The intervals can be based on time or distance for the run and rest portions of the workout. T o create an interval workout: 1. T ouch and hold menu > select T raining > Workouts > Interval . 2. Select the T ype o[...]

18 Forerunner 405CX Owner ’s Manual T raining Mode NOTE: For more information about transferring data to your Forerunner , see page 9 . TIP: In time/date mode, tap the bezel to view today’ s scheduled workout. Press enter to do the workout. T o start an advanced workout: 1. T ouch and hold menu > select T raining > Workouts > Advanced [...]

Forerunner 405CX Owner ’s Manual 19 T raining Mode Courses Another way you can use the Forerunner for custom training is to follow courses based on a previously recorded activity . Y ou can follow the course trying to match or exceed previously set goals. Y ou can also race against the V irtual Partner when training with courses. Creating Courses[...]

20 Forerunner 405CX Owner ’s Manual T raining Mode When you start a course, your V irtual Partner also starts the course. If you are warming up and are not on the course, the rst time that you join the course, your V irtual Partner restarts the course from your current location. If you stray away from the course, the Forerunner displays an “[...]

Forerunner 405CX Owner ’s Manual 21 GPS Mode GPS Mode T ouch and hold GPS to view the GPS menu. Satellites —view information about the GPS signals the Forerunner is currently receiving. The black bars represent the strength of each satellite signal. The number of the satellite appears below each bar . The GPS accuracy appears at the bottom of t[...]

22 Forerunner 405CX Owner ’s Manual GPS Mode T o stop navigating to the location, press quit > select Stop Go T o . T o edit a location: 1. T ouch and hold GPS > select Go T o Location . 2. Select the location you would like to edit. 3. Select Edit . 4. Select an option to edit. T o delete a location, touch and hold GPS > select Go T o L[...]

Forerunner 405CX Owner ’s Manual 23 History History Y our Forerunner automatically saves history when you start the timer . The Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data (when recording approximately 1 trackpoint every 4 seconds). T racklog data includes your GPS position (if available) and accesso[...]

24 Forerunner 405CX Owner ’s Manual History Viewing Activities Y ou can view the following data on your Forerunner: time, distance, average pace/speed, calories, average heart rate data, and average cadence. 1. T ouch and hold menu > select History > Activities . 2. Use the bezel to scroll through the activities. T ap the bezel to view lap [...]

Forerunner 405CX Owner ’s Manual 25 Settings Settings T ouch and hold menu > select Settings . TIP: When nished selecting options or entering values on your Forerunner , press enter to save the setting. Data Fields Y ou can show/hide the following pages and customize up to three data elds on each of the pages: T raining 1 (always shown) [...]

26 Forerunner 405CX Owner ’s Manual Settings Data Field Description Dist–Lap * Distance traveled in the current lap. Dist–Last Lap * Distance of the last completed lap. Elevation * Distance above/below sea level. GPS Accuracy * Margin of error for your exact location. For example, your GPS location is accurate to within +/- 19 ft. Grade Calcu[...]

Forerunner 405CX Owner ’s Manual 27 Settings Data Field Description HR–Lap %Max ** OR HR–Lap %HRR ** Average percentage of maximum heart rate for the lap. OR Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the lap. HR Graph ** Line graph showing your current heart rate zone (1-5). HR Zone ** Current [...]

28 Forerunner 405CX Owner ’s Manual Settings Data Field Description T ime–Lap Amount of time in the current lap. T ime–Last Lap Amount of time to complete the last full lap. T ime of Day Current time of day based on your time settings (see page 29 ). User Prole T ouch and hold menu > select Settings > User Pr ole . The Forerunner [...]

Forerunner 405CX Owner ’s Manual 29 Settings Alarms T ouch and hold menu > select Settings > Alarms . Set Alarm —turn alarm on or off. When the alarm is on, tap the bezel in time/date mode to view the alarm time. Set T ime —use the bezel to set the alarm time. T ype —set the alarm occurrence to Daily or Once . When the alarm sounds: T[...]

30 Forerunner 405CX Owner ’s Manual Settings Time2 —turn Time2 on or of f. When T ime2 is on, you can set Time2 Format , Time2 Zone , and T ime2 DST . When Time2 is active, press and hold enter in time mode to T ime2. The or icon appears next to the time. System T ouch and hold menu > select Settings > System . Language —change the on-s[...]

Forerunner 405CX Owner ’s Manual 31 Settings Timeout —select the amount of time the backlight stays on. Use a short backlight setting to conserve battery power . Brightness —adjust the brightness. ANT+ Accessories See page 33 for information about accessories. Computer Move away (10 m) from other ANT+ accessories while the Forerunner is tryin[...]

32 Forerunner 405CX Owner ’s Manual Settings Send All Data By default, your Forerunner only sends new data to your computer . Y ou can force the Forerunner to send all data to your computer . T ouch and hold menu > select Settings > ANT+ > Computer > For ce Send > Y es . All data will be sent again. Unit to Unit Y ou can transfer a[...]

Forerunner 405CX Owner ’s Manual 33 Using Accessories Using Accessories The following ANT+ accessories are compatible with the Forerunner: Heart rate monitor Foot pod GSC ™ 10 speed and cadence bike sensor USB ANT Stick (see page 9 and page 31 ) T o purchase accessories, go to http://buy .garmin.com or contact your Garmin dealer . Pairing Acces[...]

34 Forerunner 405CX Owner ’s Manual Using Accessories 5. Scroll to view Status . If the Forerunner cannot pair with the accessory , select Rescan . TIP: The accessory needs to send data to complete the pairing process. Y ou need to wear the heart rate monitor , take a step wearing the foot pod, or pedal your bike with the GSC 10. Status Icons Whe[...]

Forerunner 405CX Owner ’s Manual 35 Using Accessories some 2.4 GHz wireless sensors, which can interfere with your heart rate monitor . Sources of interference may include very high voltage power lines, electric motors, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points. Heart Rate Zones CAUTION: Consult your physician to sp[...]

36 Forerunner 405CX Owner ’s Manual Using Accessories zones can prevent you from overtraining and decrease your risk of injury . Heart Rate Monitor Battery The heart rate monitor contains a user-replaceable CR2032 battery . NOTE: Contact your local waste disposal department to properly dispose of batteries. T o replace the battery: 1. Locate the [...]

Forerunner 405CX Owner ’s Manual 37 Using Accessories Foot Pod Y our Forerunner is compatible with the foot pod. Y ou can use the foot pod to send data for your Forerunner when training indoors or when your GPS signal is weak or you lose satellite signals. The foot pod is on standby and ready to send data (like the heart rate monitor). Y ou must [...]

38 Forerunner 405CX Owner ’s Manual Using Accessories 3. Run or walk approximately 1000 m. The Forerunner informs you that you have traveled far enough. Manual Calibration If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor . T ouch and hold menu > select Settings > ANT+ >[...]

Forerunner 405CX Owner ’s Manual 39 Appendix Appendix Resetting the Forerunner If your Forerunner is locked up, reset your Forerunner . Press and hold enter and quit simultaneously until the screen goes blank (about 7 seconds). This does not erase any of your data or settings. Clearing User Data T o clear/erase all user data, press and hold enter[...]

40 Forerunner 405CX Owner ’s Manual Appendix Battery Information Actual battery life depends on use of the following items: GPS, backlight, ANT+ computer connection, and time spent in power save mode. On a fully charged battery , the Forerunner should last one week if you train for 30 minutes a day with GPS and the Forerunner is in power save mod[...]

Forerunner 405CX Owner ’s Manual 41 Appendix Battery life: up to 8 hours in GPS mode; up to 2 weeks in power save mode. Operating temperature range: From 5°F to 122°F (from -15°C to 50°C) Charging temperature range: From 32°F to 122°F (from 0°C to 50°C) Radio frequency/pr otocol: 2.4 GHz/Dynastream ANT+ wireless communications protocol GP[...]

42 Forerunner 405CX Owner ’s Manual Appendix Operating temperature: From 14°F to 122°F (from -10°C to 50°C) NOTE: In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature. Radio frequency/pr otocol: 2.4 GHz/Dynastream ANT+ wireless communications protocol Software License Agreement BY USING THE F[...]

Forerunner 405CX Owner ’s Manual 43 Appendix create any derivative works based on the Software. Y ou agree not to export or re-export the Software to any country in violation of the export control laws of the United States of America. Declaration of Conformity (DoC) Hereby , Garmin, declares that this Forerunner is in compliance with the essentia[...]

44 Forerunner 405CX Owner ’s Manual Appendix T roubleshooting Problem Solution/Answer The bezel is not responding to my taps. Unlock the bezel: press enter and quit simultaneously . Press rmly on the bezel for the best results. T ap the outer ring on the bezel, not the inner ring near the watch face. Adjust the sensitivity setting (see page 30[...]

Forerunner 405CX Owner ’s Manual 45 Appendix Heart Rate Zone T able % of Maximum Heart Rate or Resting Heart Rate Perceived Exertion Benets 1 50–60% Relaxed, easy pace; rhythmic breathing Beginning-level aerobic training; reduces stress 2 60–70% Comfortable pace; slightly deeper breathing, conversation possible Basic cardiovascular trainin[...]

Index 46 Forerunner 405CX Owner ’s Manual Index A accessories 5, 31, 33, 33–38 activities 24 advanced workouts 17 alarms 29 all data, erase 39 Auto Lap 12 Auto Pause 12 B backlight 30 battery charging 4 information 40 life 40 bezel 2 locking 3 tips for using 1 C cadence data elds 25 calibrating bike sensor (GSC 10) 38 foot pod 37 calories 25[...]

Forerunner 405CX Owner ’s Manual 47 Index transferring 9 viewing 24 I icons 34 indoor use 21 interval workouts 17 L language 30 license agreement 42 light 30 lithium-ion battery 40 locations 21 P pace 13 pairing accessories 33 computer 9 heart rate monitor 7 pairing sensors 5 power save mode 3 product registration i product support i R registrati[...]

Index 48 Forerunner 405CX Owner ’s Manual W water immersion iv waypoints , See locations workouts 15 advanced 17 interval 17 simple 15 Z zones, heart rate 35[...]

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For the latest product information and accessories, visit the Garmin Web site at www .garmin.com . © 2009 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9RB UK Garmin Corporation No. 68, Jangshu 2n[...]