Garmin Forerunner 405 manuale d’uso

FORERUNNER ® 405 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 405 Owner ’ s Manual i Introduction Introduction Thank you for purchasing the Garmin ® Forerunner ® 405 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 important[...]

ii Forerunner 405 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 Beze[...]

Forerunner 405 Owner ’ s Manual iii Introduction Settings ............................. 25 Data Fields ............................... 25 User Prole .............................. 29 Alarms ...................................... 29 T ime ......................................... 29 System ..................................... 30 ANT+ .........[...]

iv Forerunner 405 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 occur[...]

Forerunner 405 Owner ’ s Manual 1 Getting Started Getting Started W ARNING: This product contains a non-replaceable lithium-ion battery . See the Important Safety and Pr oduct Information guide in the product box for important battery safety information. W ARNING: Always consult your physician before you begin or modify any exercise program. See [...]

2 Forerunner 405 Owner’s Manual Getting Started T ouch Bezel Areas and Buttons t e s a r l e p / / t i e m d a t e 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/[...]

Forerunner 405 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 405 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 corrosion,[...]

Forerunner 405 Owner ’ s Manual 5 Getting Started t e s a r l e p / / t i e m d a t e Charging clip 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 and congure the Forerunner . If you are using an ANT+ heart rate monitor , select Y es during the con?[...]

6 Forerunner 405 Owner’s Manual Getting Started t e s a r l e p / / t i e m d a t e Antenna location 2. T ouch and hold training to enter training mode. 3. Stand still and do not begin moving until the locating satellites page disappears. When you are receiving satellite signals, the GPS icon appears in the training mode pages. Step 5: Pair the H[...]

Forerunner 405 Owner ’ s Manual 7 Getting Started Heart Rate Monitor (Back) Electrodes T ab Heart Rate Monitor Strap Heart Rate Monitor (Front) Slot 3. Wrap the strap around your chest and attach it to the other side of the heart rate monitor . NOTE: The Garmin logo should be right-side up. 4. Press quit or enter to exit power save mode. 5. Bring[...]

8 Forerunner 405 Owner’s Manual Getting Started For instructions on using accessories, see page 33 . Step 6: Go for a Run! TIP: Set your user prole so the Forerunner can calculate calories correctly . T ouch and hold menu > select Settings > User Pr ole . 1. T ouch and hold training . 2. Press start to start the timer . 3. After compl[...]

Forerunner 405 Owner ’ s Manual 9 Getting Started 2. Bring your Forerunner within range (3 m) of your computer . 3. When the ANT Agent nds your Forerunner , ANT Agent displays the unit ID and asks you if you want to pair . Select yes . 4. Y our Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner [...]

10 Forerunner 405 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 405 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 Runn[...]

12 Forerunner 405 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 qu[...]

Forerunner 405 Owner ’ s Manual 13 T raining Mode Start and Lap —marks a lap at the GPS location where you press start and at any locations during the run where you pressed lap . 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[...]

14 Forerunner 405 Owner ’ s Manual T raining Mode Speed Units T ouch and hold menu > select T raining > Options > Speed Units . Pace —amount of time it takes to travel a specic distance. Speed —distance travelled in an hour , for example miles per hour or kilometers per hour . NOTE: Changing speed units does not change your custom[...]

Forerunner 405 Owner ’ s Manual 15 T raining Mode Virtual Partner Y ou 3. T ouch and drag clockwise to increase the VP pace. T ouch and drag counter-clockwise to decrease the VP pace. 4. T o save the changes, tap the bezel or wait for the page to timeout. W orkouts T ouch and hold menu > select T raining > W orkouts to choose the type of wo[...]

16 Forerunner 405 Owner ’ s Manual T raining Mode Simple Workouts Simple workouts can be based on the following custom goals: T ime Distance Calories T o set up a simple workout: 1. T ouch and hold menu > select T raining > Workouts > Simple . 2. Select the T ype of simple workout. 3. Enter the Duration value. 4. Select Do Workout . 5. P[...]

Forerunner 405 Owner ’ s Manual 17 T raining Mode NOTE: The minimum value is 35 bpm. The maximum value is 250 bpm. When entering custom bpm values, the minimum and the maximum values must be at least 5 bpm apart. 3. Select the T ype of heart rate workout. 4. Enter the Duration value. 5. Select Do Workout . 6. Press start . Interval Workouts Y ou [...]

18 Forerunner 405 Owner ’ s Manual T raining Mode T o end an interval early , press the lap/reset button. Advanced Workouts Advanced workouts can include goals for each workout step and varied distances, times, and calories. Use Garmin Connect or Garmin T raining Center to create and edit workouts and transfer them to your Forerunner . Y ou can a[...]

Forerunner 405 Owner ’ s Manual 19 T raining Mode T o end an advanced workout step early: Press the lap/reset button. T o delete an advanced workout: 1. T ouch and hold menu > select T raining > Workouts > Advanced . 2. Select the workout. 3. Select Delete Workout > Y es . 4. Press quit to exit. Courses Another way you can use the For[...]

20 Forerunner 405 Owner ’ s Manual T raining Mode Beginning a Course Y ou can include a warm up before you begin your course. Press start to begin the course, and then warm up. Stay away from your course path as you warm up. When you are ready to begin your course, head toward your course. When you are on any part of the course path, the Forerunn[...]

Forerunner 405 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 th[...]

22 Forerunner 405 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 Lo[...]

Forerunner 405 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 accessor[...]

24 Forerunner 405 Owner ’ s Manual History V iewing 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 405 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) T[...]

26 Forerunner 405 Owner ’ s Manual Settings Data Field Description Calories Number of calories burned. Distance * Distance traveled on the current run. 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 l[...]

Forerunner 405 Owner ’ s Manual 27 Settings Data Field Description HR–Avg %Max ** OR HR–Avg %HRR ** Average percentage of maximum heart rate for the run. OR Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the run. HR–Lap ** Average heart rate for the lap. HR–Lap %Max ** OR HR–Lap %HRR ** Averag[...]

28 Forerunner 405 Owner ’ s Manual Settings Data Field Description Speed * Current speed. Speed– Avg * Average speed for the run. Speed– Lap * Average speed in the current lap. Speed– Last Lap * Average speed during the last full lap. Sunrise T ime of sunrise based on your GPS position. Sunset T ime of sunset based on your GPS position. T i[...]

Forerunner 405 Owner ’ s Manual 29 Settings User Prole T ouch and hold menu > select Settings > User Pr ole . The Forerunner uses information that you enter about yourself to calculate calorie consumption. Set your user prole before you begin using the Forerunner . Alarms T ouch and hold menu > select Settings > Alarms . Set [...]

30 Forerunner 405 Owner ’ s Manual Settings Time Zone —select your time zone or a nearby city . DST (Daylight Saving T ime)—select Y es , No , or Auto . The Auto setting automatically adjusts the time for daylight saving based on your time zone. Time2 —turn Time2 on or of f. When T ime2 is on, you can set Time2 Format , Time2 Zone , and T i[...]

Forerunner 405 Owner ’ s Manual 31 Settings Backlight T ouch and hold menu > select Settings > System > Backlight . Mode —select how the backlight turns on. Select Manual to press two ngers on the bezel to turn on the backlight for the timeout period. Select Keys and Alerts to turn on the backlight once with the two nger press, a[...]

32 Forerunner 405 Owner ’ s Manual Settings 5. When the ANT Agent nds your Forerunner , ANT Agent displays the unit ID and asks you if you want to pair . Select yes . 6. Y our Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner to complete pairing process. NOTE: Y ou can prevent your Forerunner f[...]

Forerunner 405 Owner ’ s Manual 33 Using Accessories Using Accessories The following ANT+ accessories are compatible with the Forerunner 405: Heart rate monitor Foot pod GSC ™ 10 speed and cadence bike sensor USB ANT Stick (see page 8 and page 31 ) T o purchase accessories, go to http://buy .garmin.com or contact your Garmin dealer . Pairing Ac[...]

34 Forerunner 405 Owner ’ s Manual Using Accessories 3. Select your accessory . 4. Select Enabled > Y es . 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 p[...]

Forerunner 405 Owner ’ s Manual 35 Using Accessories Synthetic fabrics that rub or ap against the heart rate monitor can create static electricity that interferes with heart rate signals. Move away from sources of strong electromagnetic elds and some 2.4 GHz wireless sensors, which can interfere with your heart rate monitor . Sources of int[...]

36 Forerunner 405 Owner ’ s Manual Using Accessories How Do Heart Rate Zones Affect Y our Fitness Goals? Knowing your heart rate zones can help you measure and improve your tness by understanding and applying these principles: Y our heart rate is a good measure of exercise intensity . T raining in certain heart rate zones can help you improve [...]

Forerunner 405 Owner ’ s Manual 37 Using Accessories 4. Use a coin to twist the cover clockwise so the arrow on the cover points to CLOSE . 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 f[...]

38 Forerunner 405 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 405 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 405 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 mode[...]

Forerunner 405 Owner ’ s Manual 41 Appendix Battery type: 300 mAh rechargeable lithium-ion battery 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 G[...]

42 Forerunner 405 Owner ’ s Manual Appendix T ransmission range: approximately 9.8 ft. (3 m) Battery: user-replaceable CR2032 (3 volts) Battery life: approximately 3 years (1 hour per day) 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[...]

Forerunner 405 Owner ’ s Manual 43 Appendix international copyright treaties. Y ou further acknowledge that the structure, organization, and code of the Software are valuable trade secrets of Garmin and that the Software in source code form remains a valuable trade secret of Garmin. Y ou agree not to decompile, disassemble, modify , reverse assem[...]

44 Forerunner 405 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 405 Owner ’ s Manual 45 Appendix Problem Solution/Answer Some of my data is missing from my Forerunner . The Forerunner overwrites the oldest detailed data if you do not transfer it to your computer . T ransfer data regularly to avoid losing data. Heart Rate Zone T able % of Maximum Heart Rate or Resting Heart Rate Perceived Exertion B[...]

Index 46 Forerunner 405 Owner ’ s Manual Index A accessories 5, 31, 33, 33–38 activities 24 advanced workouts 18 alarms 29 all data, erase 39 Auto Lap 12 Auto Pause 12 B backlight 31 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 26 [...]

Forerunner 405 Owner ’ s Manual 47 Index lithium-ion battery 41 locations 21 P pace 14 pairing accessories 33 computer 8 heart rate monitor 6 power save mode 3 product registration i product support i R registration i reset Forerunner 39 S satellite page 21 satellite signals 5 screen contrast 30 send all data 32 sensors, pairing 5 simple workouts[...]

[...]

[...]

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[...]