FORERUNNER 210 - Garmin

1 Owner's manual FORERUNNER 210. GPS-ENABLED SPORTS WATCH. 2010 2013 Garmin Ltd. or its subsidiaries the use and operation of this and other Garmin All rights reserved. Except as expressly provided products. herein, no part of this manual may be reproduced, Garmin , the Garmin logo, FORERUNNER , and copied, transmitted, disseminated, downloaded Auto Lap are trademarks of Garmin Ltd. or its or stored in any storage medium, for any purpose subsidiaries, registered in the USA and other without the express prior written consent of Garmin . countries. Garmin Connect and ANT+ are Garmin hereby grants permission to download a trademarks of Garmin Ltd. or its subsidiaries. These single copy of this manual onto a hard drive or trademarks may not be used without the express other electronic storage medium to be viewed and permission of Garmin . to print one copy of this manual or of any revision Windows is a registered trademark of Microsoft hereto, provided that such electronic or printed copy Corporation in the United States and/or other of this manual must contain the complete text of countries.

2 Mac is a registered trademark of Apple this copyright notice and provided further that any Computer, Inc. Firstbeat and Analyzed by Firstbeat unauthorized commercial distribution of this manual are registered or unregistered trademarks of Firstbeat or any revision hereto is strictly prohibited. Technologies Ltd. Other trademarks and trade names Information in this document is subject to change are those of their respective owners. without notice. Garmin reserves the right to change or improve its products and to make changes in the content without obligation to notify any person or organization of such changes or improvements. Visit the Garmin Web site ( ) for current updates and supplemental information concerning Introduction Table of Contents Transferring History to Your Computer ..13. Data Setting Up the Watch Registering Your Setting the Setting Your User Modifying Your System Going for a Saving Your Displaying Pace or Speed.

3 4 About the Using Auto Heart Rate Monitor and Foot Pod Interval Pairing Your ANT+ Caring for Your Heart Rate Foot Using the Weight 11 Fitness 11. Viewing a Using Garmin FORERUNNER 210 Owner's Manual 1. Introduction Introduction Keys Each key has multiple functions. warning Always consult your physician before you begin or modify any exercise program. See the Important Safety and Product Information guide in the product box for product warnings and other important information. Setting Up the Device When using your FORERUNNER . the first time, follow the setup light Press to turn on the backlight. instructions in the FORERUNNER 210 Press to search for a Quick Start Manual. compatible weight scale. Press and hold to turn the Registering Your Device device on and off. start/stop Press to start and stop the Help us better support you by timer. completing our online registration today.

4 Press to scroll through menus *. and settings. Go to Keep the original sales receipt, or a photocopy, in a safe place. 2 FORERUNNER 210 Owner's Manual Introduction lap/ Press to mark a new lap. Icons reset Press and hold to save your Battery charge level. For run and reset the timer. battery life information, see page/ Press to switch between the page 18. menu time of day, timer, and heart GPS is on and receiving rate pages. signals. Press and hold to open the menu. Fitness equipment is active. OK * Press to select menu options and acknowledge messages. Heart rate monitor is active. *OK, , and appear with a menu Foot pod is active. or a message. Alarm is on. FORERUNNER 210 Owner's Manual 3. Training Training Saving Your Run Press and hold reset to save your Going for a Run run and reset the timer. Before you can record history, you must locate satellite signals or pair Displaying Pace or Speed your FORERUNNER with a foot pod.

5 1. Press and hold menu. 2. Select Setup > Format. 1. From the timer page, press start to start the timer . 3. Select Pace or Speed. History is recorded only while the 4. Select Current, Average, or Lap timer is running. Your distance for the type of pace or speed data and pace or speed appear on the you want to appear on the timer timer page. page. Using Auto Lap You can use Auto Lap to automatically mark the lap at a specific distance. 1. Press and hold menu. 2. After completing your run, press stop. 2. Select Auto Lap. 3. Enter the distance, and press OK. 4 FORERUNNER 210 Owner's Manual Training Interval Workouts 9. If necessary, select Yes to add an You can create interval workouts based open-ended cool down to your on distance or time. Your custom workout. interval workout is saved until you 10. Select Intervals > On. create another interval workout. Starting an Interval Workout Creating an Interval Workout 1.

6 Press start to begin your interval 1. Press and hold menu. workout. 2. Select Intervals > Set. If your interval workout has a warm up, you must press lap to begin the 3. Select Distance or Time. first interval. 4. Enter a distance or time interval 2. Follow the on-screen instructions. value, and press OK. When you complete all of the intervals, TIP: To create an open-ended a message appears. interval, set the value to Open.. 5. Select Distance or Time for the rest Stopping an Interval Workout interval. At any time, press lap to end an 6. Enter a distance or time value for interval early. the rest interval, and press OK. At any time, press stop to stop the 7. Select the number of repetitions. timer. 8. If necessary, select Yes to add If your interval workout has a cool an open-ended warm up to your down, you must press lap to end workout. the interval workout. FORERUNNER 210 Owner's Manual 5.

7 Training Pairing Your ANT+ Sensor If is off, press and hold menu, If your FORERUNNER does not show and select HR Monitor > On. heart rate or foot pod data, you may If is flashing, from the timer need to pair the accessory to your page, press page to view the heart FORERUNNER . Pairing is the connecting of rate page. ANT+ wireless sensors, for example, The FORERUNNER searches for your connecting your foot pod with a heart rate signal for 30 seconds. FORERUNNER . After you pair the first time, your FORERUNNER automatically If is off, press and hold menu, recognizes your foot pod each time it and select Foot Pod > On. is activated. If is flashing, make sure your foot pod is installed correctly, and Before you can pair, you must put on walk around to activate the foot the heart rate monitor or install the pod. foot pod. For more information, refer to the instructions included with your If you still cannot pair the accessory or refer to the FORERUNNER accessory, replace the accessory 210 Quick Start Manual.

8 Battery pages 19 20. When the accessory is paired, a Bring the FORERUNNER within range message appears, and or (3 m) of the accessory. appears solid on the screen. Stay 10 m away from other ANT+. sensors while pairing. 6 FORERUNNER 210 Owner's Manual Training ANT+ Sensor Troubleshooting Problem Solution I have a third-party Make sure that it is compatible with the FORERUNNER ANT+ sensor. ( ). I cannot pair the foot GPS needs to be disabled. pod. 1. Go indoors. 2. While the FORERUNNER is trying to locate satellites, press page. 3. Select Yes. The heart rate data is Make sure that the heart rate monitor is snug against your body. inaccurate or erratic. Warm up for 5 10 minutes. Reapply moisture to the electrodes and contact patch. Use water, saliva, or electrode gel. Wash the strap after every seven uses (page 21). Wear a cotton shirt or wet your shirt if suitable for your activity.

9 Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals. Move away from sources of strong electromagnetic fields and some GHz wireless sensors, which can interfere with your heart rate monitor. Sources of interference may include high- voltage power lines, electric motors, microwave ovens, GHz cordless phones, and wireless LAN access points. FORERUNNER 210 Owner's Manual 7. Training Heart Rate Monitor cardiovascular capacity and strength. About Heart Rate Zones Many athletes are using heart rate Knowing your heart rate zones can zones to measure and increase their prevent you from overtraining and cardiovascular strength and improve can decrease your risk of injury. their level of fitness. A heart rate zone If you know your maximum heart is a set range of heartbeats per minute. rate, you can use the table (page 9) to determine the best heart rate zone for The five commonly accepted heart your fitness objectives.

10 Rate zones are numbered from 1 to 5 according to increasing intensity. If you do not know your maximum Generally, heart rate zones are heart rate, use one of the calculators calculated based on percentages of available on the Internet. Some gyms your maximum heart rate. and health centers can provide a test that measures maximum heart rate. Fitness Goals Knowing your heart rate zones can Setting Your Heart Rate Zones help you measure and improve your 1. Press and hold menu. fitness by understanding and applying 2. Select HR Monitor > Set Zones. these principles: 3. Enter your maximum heart rate, Your heart rate is a good measure of and press OK. exercise intensity. 4. Enter the low heart rate limit for Training in certain heart rate each heart rate zone, and press OK. zones can help you improve 8 FORERUNNER 210 Owner's Manual Training Heart Rate Zone Calculations Zone % of Perceived Exertion Benefits Maximum Heart Rate 1 50 60% Relaxed, easy pace; rhythmic Beginning-level aerobic training.