Garmin Forerunner 310XT manual

FORERUNNER ® 310XT owner ’ s manual MUL TISPOR T GPS TRAINING DEVICE[...]

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 310XT Owner ’s Manual i T able of Contents Introduction ......................... 1 More Information ....................... 1 Product Registration .................. 1 Free Software ............................ 1 Contact Garmin ......................... 1 Keys........................................... 2 Getting Started ..............[...]

ii Forerunner 310XT Owner ’s Manual Marking Locations ................... 25 Finding and Going to a Location ................................ 26 Editing or Deleting a Location.. 26 Using Back to Start .................. 27 Viewing GPS Information ........ 27 Settings ............................. 28 Data Fields .............................. 28 S[...]

Forerunner 310XT Owner ’s Manual 1 Introduction Introduction 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 information. This product contains a non- replaceable lithium-ion battery . More I[...]

2 Forerunner 310XT Owner ’s Manual Introduction Keys ➊ ➏ ➋ ➍ ➎ ➌ ➊ power Press and hold to turn the Forerunner on and off. Press to turn on and to adjust the backlight. A status page appears. Press to pair with your ANT+ ™ weight scale ( page 34 ). ➋ mode Press to view the timer and the menu. The map and the compass also appear [...]

Forerunner 310XT Owner ’s Manual 3 Getting Started Getting Started Charging the Battery CAUTION: T o prevent corrosion, thoroughly dry the charging contacts and the surrounding area before charging. TIP : The Forerunner will not char ge when outside the temperature range of 32°F to 122°F (0°C to 50°C). 1. Plug the USB connector on the chargin[...]

4 Forerunner 310XT Owner ’s Manual Getting Started Conguring the Forerunner The Forerunner uses your user prole to calculate accurate calorie data. See page 9 for information on activity class and lifetime athlete information. 1. Follow the on-screen instructions to congure the Forerunner and set your user prole. 2. Press to view choi[...]

Forerunner 310XT Owner ’s Manual 5 Getting Started Pairing 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. Using the Heart Rate Monitor The heart rate monitor is on standby and ready to send data. W ear the heart rate mo[...]

6 Forerunner 310XT Owner ’s Manual Getting Started 5. Press mode > select Settings > Run Settings > Heart Rate > ANT+ HR > Y es . Heart Rate Settings For the most-accurate calorie data, set your maximum heart rate and resting heart rate. Y ou can set ve heart rate zones to help you to measure and increase your cardiovascular str[...]

Forerunner 310XT Owner ’s Manual 7 Getting Started Downloading Free Software 1. Go to www .garmin.com /intosports . 2. Click Garmin Connect , and create a free myGarmin ™ account. 3. Follow the on-screen instructions. Sending Workout Data to Y our Computer NOTE : Y ou must download the free software ( page 7 ) so the necessary USB drivers are i[...]

8 Forerunner 310XT Owner ’s Manual Getting Started Icons GPS is on, and the Forerunner is receiving satellite signals. GPS is off for use indoors. The timer is running. The heart rate sensor is active. The foot pod sensor is active. The speed/cadence sensor is active. The power sensor is active. Battery charge level. The battery is charging. The [...]

Forerunner 310XT Owner ’s Manual 9 Getting Started Activity Class Chart T raining Description T raining Frequency T raining Time Per Week 0 No exercise - - 1 Occasional, light exercise Once every two weeks Less than 15 minutes 2 15 to 30 minutes 3 Once a week Approximately 30 minutes 4 Regular exercise and training 2 to 3 times per week Approxima[...]

10 Forerunner 310XT Owner ’s Manual T raining T raining NOTE : Always consult your physician before you begin or modify any exercise program. Use your Forerunner to set alerts, train with a V irtual Partner ™ , program interval or custom workouts, and plan courses based on existing activities. The Forerunner offers several training features and[...]

Forerunner 310XT Owner ’s Manual 1 1 T raining 2. In the Auto Lap T rigger eld, select By Distance to enter a value or By Position to choose an option: Lap Press Only —marks a lap each time you press lap and each time you pass any of those locations again. Start and Lap —marks a lap at the GPS location where you press start and at any loca[...]

12 Forerunner 310XT Owner ’s Manual T raining Auto Scroll Use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running. 1. Press mode > select Settings > select the sport setting option (depends on your current sport mode see page 10 ). 2. Select Auto Scroll . 3. Select a display speed[...]

Forerunner 310XT Owner ’s Manual 13 T raining Y ou can customize your heart rate zones in your Garmin Connect user prole and then transfer data to your Forerunner . 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 o[...]

14 Forerunner 310XT Owner ’s Manual T raining Changing the Virtual Partner Pace 1. Press mode to view the training page. 2. Use to view the Virtual Partner page. Virtual Partner Y ou 3. Press and hold to increase or decrease the VP pace. 4. T o save the changes, press mode to exit or wait for the page to timeout. Alerts Use your Forerunner alerts[...]

Forerunner 310XT Owner ’s Manual 15 T raining NOTE : T o use HR alerts, you must have a Forerunner 310XT and a heart rate monitor . Cadence Alert —noties you if your cadence exceeds, or drops below , a specic number of revolutions of crank arm per minute (rpm) or strides per minute (spm). NOTE : T o use cadence alerts, you must have a For[...]

16 Forerunner 310XT Owner ’s Manual T raining 3. Enter the duration value. 4. Select the Rest T ype . 5. Enter the duration value. 6. Select More , and enter the Reps value. 7. Select W armup Y es and Cooldown Y es (optional). 8. Select Do Workout . 9. Press start . Stopping a Workout 1. Press stop . 2. Press and hold reset . If you are doing a w[...]

Forerunner 310XT Owner ’s Manual 17 T raining 5. In the Duration eld, select how long you want the step to last. If you select Open , you can end the step during your workout by pressing lap . 6. Below Duration , enter the value where you want the step to end. 7. In the T arget eld, select your goal during the step (speed, heart rate, caden[...]

18 Forerunner 310XT Owner ’s Manual T raining Stopping a Custom Workout Press lap/reset . Deleting a Custom Workout 1. Press mode > T raining > Workouts > Custom . 2. Select the workout. 3. Select Delete Workout > Y es . Courses Another way you can use the Forerunner for custom training is to follow courses based on a previously recor[...]

Forerunner 310XT Owner ’s Manual 19 T raining W arm Up 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 Forerunner displays an[...]

20 Forerunner 310XT Owner ’s Manual T raining rate, and calories for all sports in the workout. It also includes specic details for each sport. Y ou can use multisport workouts manually , or you can preset multisport workouts for races and other events. Creating a Manual Multisport Workout Y ou can create a manual multisport workout by changin[...]

Forerunner 310XT Owner ’s Manual 21 T raining 5. T o include transition time between each sport mode, select Include T ransition . 6. T o start your workout, select Start Multisport . T o change from one sport mode to the next, press lap . If you have included transition time, press lap when you are nished with one sport to start the transitio[...]

22 Forerunner 310XT Owner ’s Manual T raining 5. When you have nished swimming, press lap or stop to view your distance and average speed in the data elds. Y ou must press stop to stop the timer . NOTICE: Scuba diving with the Forerunner may damage the product and will void the warranty . Using the Countdown Timer Y ou can use the countdown[...]

Forerunner 310XT Owner ’s Manual 23 History History 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 accessory data such as heart rate data. Saving History Y our device stores data[...]

24 Forerunner 310XT Owner ’s Manual History Deleting History After you have transferred your history to Garmin Connect or Garmin T raining Center , you can delete the history from your Forerunner . 1. Press mode > select History > Delete . 2. Select an option: Individual Activities All Activities —delete all activities from the history . [...]

Forerunner 310XT Owner ’s Manual 25 Navigation Navigation Use the GPS navigation features on your Forerunner to view your path on a map, save locations you want to remember and nd your way home. Adding the Map Page Before you use the navigation features, you may want to congure the Forerunner to display the map. 1. Press mode > select Se[...]

26 Forerunner 310XT Owner ’s Manual Navigation 3. Enter a name in the top eld. 4. Select OK . Marking Locations Using Lat/Lon 1. Press mode > select GPS > Save Location . 2. Select the Position eld. Enter the latitude and longitude of the location you want to mark. 3. Make other changes as necessary , and select OK . Finding and Going[...]

Forerunner 310XT Owner ’s Manual 27 Navigation 2. Select the location you want to edit. 3. Change the information as necessary . T o delete the location, select Delete . Using Back to Start If you want to return to the starting point, the Forerunner can take you back along the exact path you traveled using Back to Start. Press mode > select GP[...]

28 Forerunner 310XT Owner ’s Manual Settings Settings Press mode > select Settings . TIP : When nished selecting options or entering values on your Forerunner , press mode to save the setting. Data Fields Y ou can show/hide the following pages and customize up to four data elds on four sport-specic pages. NOTE : Y ou can see only the [...]

Forerunner 310XT Owner ’s Manual 29 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 Calcul[...]

30 Forerunner 310XT Owner ’s Manual Settings Data Field Description Heart Rate–Avg %Max ** Average percentage of maximum heart rate for the run. Heart Rate–Lap ** Average heart rate for the lap. Heart Rate–Lap %HRR** Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the lap. Heart Rate–Lap %Max ** [...]

Forerunner 310XT Owner ’s Manual 31 Settings Data Field Description Power-Avg ** Average power output for the duration of your current ride. Power- Kilojoules ** T otal (cumulative) amount of power output in kilojoules. Power-Lap ** Average power output in the current lap. Power-Max ** T op power achieved during the current ride. Power Zone ** Cu[...]

32 Forerunner 310XT Owner ’s Manual Settings Data Field Description T ime–Last Lap Amount of time to complete the last full lap. T ime of Day Current time based on time settings ( page 33 ). The default setting automatically updates the time information. T otal Ascent The total elevation distance ascended. T otal Descent The total elevation dis[...]

Forerunner 310XT Owner ’s Manual 33 Settings T urning T ones and Vibrations On or Off 1. Press mode > select Settings > System > T ones and Vibration . 2. Select from the following options: Key T ones —turn key tones on or off. Message T ones —turn message tones on or off. Message Vibration —turn message vibrations on or off. Chang[...]

34 Forerunner 310XT Owner ’s Manual Settings Changing Units of Measure 1. Press mode > select Settings > System > Units . 2. Select units of measure for distance, elevation, weight/height, pace/speed, and position. Using the Weight Scale If you have an ANT+ compatible weight scale, the device can read the data from the weight scale. 1. P[...]

Forerunner 310XT Owner ’s Manual 35 Settings 3. Press mode to cycle to the timer page. The ashes indicating that pairing is ready . 4. Move the device near the ANT+ Link Here logo. A “Fitness Equipment detected” message appears. The remains solid when your device has paired. 5. Start the timer on the tness equipment to begin your workou[...]

36 Forerunner 310XT Owner ’s Manual Settings Preventing Data T ransfer T o prevent transferring data to/from any computer , even a paired computer , press mode > Settings > System > Data T ransfer > Enabled > No . Send All Data By default, your Forerunner only sends new data to your computer . T o send all data to your computer aga[...]

Forerunner 310XT Owner ’s Manual 37 Using Accessories Using Accessories The following ANT+ accessories are compatible with the Forerunner 310XT : Heart rate monitor Foot pod GSC ™ 10 speed and cadence bike sensor USB ANT Stick (see page 7 and page 35 Third-party ANT+ power meters T o purchase accessories, go to http://buy .garmin.com, or contac[...]

38 Forerunner 310XT Owner ’s Manual Using Accessories Heart Rate Monitor For information about putting on the heart rate monitor , see page 5 . Heart Rate Monitor Tips If you are noticing inaccurate or erratic heart rate data, use the following tips. Make sure the heart rate monitor is snug against your body . Reapply water , saliva, or electrode[...]

Forerunner 310XT Owner ’s Manual 39 Using Accessories 3. Replace the back cover and the four screws. NOTE : After replacing the battery , you might need to pair the heart rate monitor with the Forerunner again. TIP : T o maximize the battery life, remove the heart rate module from the strap when not in use. Caring for the Heart Rate Monitor NOTE [...]

40 Forerunner 310XT Owner ’s Manual Using Accessories Distance Calibration For best results, the foot pod should be calibrated using the inside lane of a regulation track. A regulation track (2 laps = 800 m) is more accurate than a treadmill. 1. Press mode > select Settings > Run Settings > Foot Pod . 2. Select Y es in the Foot pod senso[...]

Forerunner 310XT Owner ’s Manual 41 Using Accessories GSC 10 Bike Sensor Y our Forerunner is compatible with the GSC 10 speed and cadence bike sensor . Y ou must pair the GSC 10 with your Forerunner . Y ou must be in bike sport mode. Setting Up the Bike Sensor Calibrating your bike sensor is optional and can improve accuracy . 1. Press mode > [...]

42 Forerunner 310XT Owner ’s Manual Using Accessories more of the available memory on the Forerunner , but creates a very accurate record of your ride. For a list of compatible third-party power meters, go to www .garmin.com. Power Meter Power Calibration For calibration instructions specic to your power meter , refer to the manufacturer ’ s[...]

Forerunner 310XT Owner ’s Manual 43 Appendix Appendix Resetting the Forerunner If your Forerunner is not operating properly , press and hold mode and lap/reset simultaneously until the screen goes blank (about 7 seconds) to reset your Forerunner . This does not erase any of your data or settings. Clearing User Data NOTICE: This deletes all user-e[...]

44 Forerunner 310XT Owner ’s Manual Appendix Updating the Forerunner Software Using Garmin Connect Go to www .garmin.com/intosports for information about Forerunner software updates and Garmin Connect W eb-based software. If there is new software available, Garmin Connect alerts you to update the Forerunner ’ s software. Follow the on-screen in[...]

Forerunner 310XT Owner ’s Manual 45 Appendix Operating temperature range: From -4°F to 140°F (from -20°C to 60°C) Charging temperature range: From 32°F to 122°F (from 0°C to 50°C) Radio frequency/pr otocol: 2.4 GHz/ANT+ wireless communications protocol GPS Antenna: internal patch GPS Receiver: high-sensitivity integrated USB ANT Stick Phy[...]

46 Forerunner 310XT Owner ’s Manual Appendix Battery life: approximately 4.5 years (1 hour per day) Operating temperature: from 23°F to 122°F (from -5°C to 50°C) Radio frequency/pr otocol: 2.4 GHz/ANT+ wireless communications protocol System Compatibility: ANT+ Software License Agreement BY USING THE FORERUNNER, YOU AGREE T O BE BOUND BY THE [...]

Forerunner 310XT Owner ’s Manual 47 Appendix T roubleshooting Problem Solution/Answer My Forerunner never gets satellite signals. Press mode > select GPS > GPS Status. Ensure GPS is enabled. T ake your Forerunner outside and away from tall buildings. Remain stationary for several minutes. The battery gauge does not seem accurate. Allow the [...]

48 Forerunner 310XT Owner ’s Manual Appendix Problem Solution/Answer Some of my data is missing from my Forerunner . The Forerunner will no longer record 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 Benets[...]

Forerunner 310XT Owner ’s Manual 49 Index Index A accessories 35, 37–42 activity class 9 alerts 14 Auto Lap 10 Auto Multisport 20 Auto Pause 1 1 Auto Scroll 12 B backlight 33 battery charging 3 information 44 bike accessories 41 bike mode 19 C cadence data elds 28 calibrating bike sensor (GSC 10) 41 foot pod 39 GSC 10 41 power meter 42 calor[...]

Index 50 Forerunner 310XT Owner ’s Manual battery 38 tips 38 history deleting 24 saving 23 viewing 23 I icons 8 interval workouts 15 K keys 2 locking 7 L language 32 lap 2 license agreement 46 light 33 lithium-ion battery 44 locations deleting 26 nding 26 marking 25 M map 25 multi-sport workouts 19– 21 Multisport, Auto 20 myGarmin 7 N naviga[...]

Forerunner 310XT Owner ’s Manual 51 Index U unit ID 36 units 32 updating software 44 USB ANT Stick 7 user prole 36 V V irtual Partner 13, 14, 18 W weight scale 34 workouts 15 custom 16 interval 15 Z zones heart rate 12 power 42[...]

For the latest free software updates (excluding map data) throughout the life of your Garmin products, visit the Garmin Web site at www .garmin.com . © 2009–2010 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151 st Street, Olathe, Kansas 66062, USA Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, H[...]