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Garmin FORERUNNER *10XT Owner's Manual

Multisport gps training device
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owner's manual
F O R E R U N N E R
x 1 0 X T
®
MULTISPORT GPS TRAINING DEVICE
190-01371-00 Rev. A
Printed in Taiwan

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Summary of Contents for Garmin FORERUNNER *10XT

  • Page 1 owner’s manual F O R E R U N N E R x 1 0 X T ® MULTISPORT GPS TRAINING DEVICE 190-01371-00 Rev. A Printed in Taiwan...
  • Page 2 All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements.

  • Page 3: Table Of Contents

    Introduction Table of Contents Other Training Features ... Swimming with Your Introduction ......Forerunner ......Using the Countdown Timer ..About the Battery ....... Setting Up the Device ....ANT+ Sensors ....Registering Your Device .... Pairing Your ANT+ Sensors ..Getting More Information ...
  • Page 4 Setting Your User Profile ..Customizing the Training Pages ........Device Information ... Specifications ......About the Battery ..... Heart Rate Monitor Battery ..Changing the Wrist Band ..Caring for Your Device..... Updating the Software Using Garmin Connect ....Forerunner x10XT Owner’s Manual...

  • Page 5: Introduction

    /learningcenter. The device is powered by a built-in, lithium-ion battery that you can charge • Go to http://buy.garmin.com, using the charger included in the or contact your Garmin dealer product box (page 49). for information about optional accessories and replacement parts.

  • Page 6: Getting Started (Qsm) Charging

    Introduction getting Started (QSM) 3. Align the charging clip posts with the contacts on the back of the When using your Forerunner the first Forerunner. time, complete these tasks. 4. Clip the charger securely over the 1. Charge the Forerunner (). face of the Forerunner.

  • Page 7: Keys

    Introduction Keys 1. Press and hold to turn on your Forerunner. ➊ 2. Follow the on-screen instructions. ➋ 3. Go outdoors to an open area. 4. Wait while the Forerunner searches for satellites. It may take 30–60 seconds to locate ➏...
  • Page 8 Introduction ▲▼ Select to scroll through MODE Select to view the timer ➋ ➏ menus and settings. and the menu. The Hold to scroll quickly map and the compass through the settings. also appear if they are active. Select to scroll through training pages during a Select to exit a menu or workout.
  • Page 9 Introduction Putting on the Heart Rate The Garmin logo should be right- side up. Monitor 4. Bring the device within range (3 m) NOTE: If you do not have a heart rate of the heart rate monitor. monitor, you can skip this task.

  • Page 10: Your Training

    Your Training Your Training Training Options Displaying Pace or Speed This section describes training features 1. Select MODE > Settings > Run and settings for your device. Settings > Pace/Speed > Pace/ • Run basics (pages 10–10) Speed. • Bike basics () 2.
  • Page 11 Your Training Alerts Setting Advanced Alerts If you have an optional heart rate NOTE: Alerts do not function during monitor, foot pod, or GSC 10, you interval or custom workouts. ™ can set up advanced alerts for heart rate You can use alerts to train toward and cadence.
  • Page 12 Your Training Each time you exceed or drop below message. The run/walk alerts will the specified heart rate or cadence repeat until you stop the timer. amount, the device beeps and displays Auto a message. The default Auto Lap setting is By Setting walk Break Alerts Distance, 1 mile or 1 kilometer.
  • Page 13 Your Training • Select Mark and Lap to trigger Marking Laps by Position You can use Auto Lap to automatically the lap counter at a specific GPS mark the lap at a specific position. This location marked before the run feature is helpful for comparing your (use Mark Position) and at any performance over different parts of a...
  • Page 14 Your Training 2. Select an option: Running with a Virtual Partner Your Virtual Partner is a training tool • To pause the timer automatically designed to help you meet your goals. when you stop moving, select When Stopped. 1. Select MENU > Training > •...
  • Page 15 Racing Against an Activity From the web finish line. You must have a Garmin Connect Running with a Virtual Racer account (page 35). Before you can create a race, you must Before you can wirelessly send an have at least one saved activity.

  • Page 16: Interval Workouts

    Your Training 3. Click Send to Device. Creating an Interval workout 1. Select MENU > Training > 4. On the device, Select MENU > Workouts > Intervals. Training > Virtual Racer. 2. Select Edit Workout. 5. Select the race. 3. Select Type, and select Time, 6.

  • Page 17: Custom Workouts

    Workouts > Intervals > Do for each workout step and varied Workout. distances, times, and calories. You can 2. Select START. create custom workouts using Garmin Connect (page 35) and transfer them ® If your interval workout has a warm to the Forerunner.
  • Page 18 Your Training 7. If necessary, select a target zone or Creating a Custom workout 1. Select MENU > Training > enter a custom range. Workouts > Custom > Create For example, you can select a heart New. rate zone. Each time you exceed 2.
  • Page 19 36). 4. Follow the on-screen instructions. 1. Connect the USB ANT Stick to When you complete all of the steps, a your computer. message appears. 2. Open Garmin Connect (page 35). 3. Follow the on-screen instructions. Forerunner x10XT Owner’s Manual...

  • Page 20: Bike Training Options

    Your Training Bike Training Options Many of the training features of the Forerunner can be applied to cycling. For the best results, you should customize the cycling settings. Changing Your Sport to Cycling Your Forerunner can display data and history for your bike training. 1.

  • Page 21: Other Training Features

    Other Training Features Other Training 2. Press mode > select Settings > Other Settings > Swim. Features 3. Select Enabled > Yes. Not sure what will be funneled into this NOTE: The swim setting must be section. turned on to get accurate distance data.
  • Page 22 Other Training Features NOTE: During the countdown, history example, you can use a 30-second countdown before you start a timed is not recorded. sprint. You can also set a 5-minute The swim setting must be turned off to countdown before starting a boat race. access the countdown timer.
  • Page 23 Other Training Features Forerunner x10XT Owner’s Manual...

  • Page 24: Ant+ Sensors

    • Power meters? • Weight Scale (page • Make sure that the ANT+ sensor is compatible with your Garmin • Fitness Equipment (page device. For information about purchasing • Bring the Forerunner within range additional accessories, go to (3 m) of the ANT+ sensor.

  • Page 25: Heart Rate Monitor

    ANT+ Sensors for New. The Forerunner uses your user profile information from the initial setup to • If is off, Select MENU > determine your heart rate zones. For Settings > Bike Sensor > Bike the most accurate calorie data during Sensor >...
  • Page 26 ANT+ Sensors • Select Custom to edit each zone • Your heart rate is a good measure of value manually. exercise intensity. The zone values update • Training in certain heart rate automatically; however, you can zones can help you improve still edit each value manually.

  • Page 27: Foot Pod

    ANT+ Sensors • Heart rate data fields (page Choosing Your Speed Source If you plan to train outdoors, you can • Heart rate troubleshooting set the Forerunner to use foot pod data (page to calculate pace rather than using GPS. Foot Your Forerunner is compatible with Select MODE >...
  • Page 28 ANT+ Sensors 1. Select MODE > Settings > Run can manually adjust the calibration Settings > Foot Pod > Calibrate > factor. The calibration formula is actual Distance. distance (use a regulation track) / recorded distance × current calibration 2. Select a distance. factor = new calibration factor.
  • Page 29 • To use GPS to determine your Selecting Your Cadence Sensor wheel size, select Auto. Type? Since Garmin only has one accessory • To enter your wheel size, select in this category, I assume it will be Manual. selected as the default. Maybe this topic is not necessary.

  • Page 30: Using The Weight Scale

    Look for the ANT+ Link Here logo on composition scale, remove shoes compatible fitness equipment. and socks to ensure that all body composition parameters are read and recorded. 3. Step off the scale. Go to www.garmin.com/antplus Forerunner x10XT Owner’s Manual...
  • Page 31 ANT+ Sensors more linking instructions. Forerunner x10XT Owner’s Manual...

  • Page 32: Heart Rate Zone Calculations

    Sprinting pace, unsustainable Anaerobic and muscular for long period of time, endurance, increased power labored breathing ANT+ Sensor Troubleshooting Problem Solution I have a third-party Make sure that it is compatible with the Forerunner ANT+ sensor. (www.garmin.com/intosports). Forerunner x10XT Owner’s Manual...
  • Page 33 ANT+ Sensors Problem Solution I changed the You must pair the sensor to your Forerunner again (page battery in my 24). accessory. The heart rate data • Make sure that the heart rate monitor is snug against is inaccurate or your body.

  • Page 34: History

    History History 2. Swipe up or down to view your saved activities. Your Forerunner stores data based on 3. Select an activity. the type of activity, the accessories 4. Scroll to the bottom of the page, used, and your training settings. The and select View Laps.

  • Page 35: Deleting History

    NOTE: This does not delete any history. • Garmin Connect is Web-based software (www.garminconnect Select MENU > History > Options .com). You can use Garmin Connect > Reset Totals > Yes. on any computer with Internet access. Deleting History • Garmin Training Center is...

  • Page 36: Sending History To Your Computer

    History Sending History to Your Preventing Data Transfer You can prevent transferring data to Computer or from any computer, even a paired Before you can wirelessly send an computer. activity to your device, you must pair the Forerunner with your computer Select MENU >...

  • Page 37: Navigation

    Navigation Navigation 3. Select View Location > Edit. 4. Select an attribute. Locations For example, select Edit Elevation to enter a known altitude for the Viewing and Saving Your location. Current Location 5. Enter the new information. Before you can view and save your location, you must locate satellite Deleting Locations signals...

  • Page 38: Navigating Back To Start

    The satellite page shows your current The compass page appears. The GPS satellite information. For more Forerunner navigates you back to information, go to www.garmin.com the starting point of your run. /aboutGPS. Select MENU > Settings > System > GPS > Satellites.

  • Page 39: Settings

    Settings Settings ◦ Every Second—records points every second. It creates a very detailed record of your activity; System Settings however, it greatly increases the Select MENU > Settings > System. size of the activity. GPS—page • Language—sets the device • language.

  • Page 40: Time Settings

    Settings Time Settings Setting Your User Profile The Forerunner uses information that Setting the Time Manually you enter about yourself to calculate By default, the watch time is set accurate run data. You can modify the automatically when the Forerunner following user profile information: locates satellites.

  • Page 41: Customizing The Training

    Settings has improved your fitness. Training 4.0–4.9 Highly improves your effect is determined by your user aerobic fitness if repeated profile information, heart rate, duration, 1–2 times per week with and intensity of your activity. adequate recovery time. Causes temporary It is important to know that your overload with high training effect numbers (1.0–5.0) may...
  • Page 42 Settings 2. Select a training page. Data Field Description 3. Select MENU. Cadence ** For running, cadence 4. Change the number of data fields is measured in steps you want to see on the page. per minute (spm). For cycling, cadence 5.
  • Page 43 Settings Data Field Description Data Field Description Calories to During a workout, the The margin of remaining calories Accuracy * error for your exact when the step location. For example, duration is a calorie your GPS location is amount. accurate to within +/- 12 feet.
  • Page 44 Settings Data Field Description Data Field Description HR – %HRR Percentage of HR – Lap Average percentage heart rate reserve %HRR ** of heart rate reserve (maximum heart rate (maximum heart rate minus resting heart minus resting heart rate). rate) for the lap. HR –...
  • Page 45 Speed Current range of Zone * speed. Zones can Pace – Lap Average pace in the be set in Garmin current lap. Connect. Pace – Last Average pace during Sunrise The time of sunrise the last completed based on your GPS lap.
  • Page 46 Settings Data Field Description Data Field Description Time - Total time recorded. Training Current impact (1.0- Elapsed For example, if you Effect (TE) 5.0) on your aerobic run 10 minutes, then fitness (page 40). stop the timer for 5 Customizing the Favorites minutes, then start the timer again and run Category...

  • Page 47: Device Information

    Device Information Device Information Forerunner Specifications Battery 200 mAh rechargeable, lithium-ion battery Battery life 20 hours, typical use Specifications (xref) notice Operating From -4°F to 140°F temperature (from -20°C to 60°C) The Forerunner is range NOTE: swimming note or notice. Water 164 ft.

  • Page 48: About The Battery

    Device Information About the Battery Heart Rate Monitor Specifications Water 98.4 ft. (30 m) wARNINg  resistance This product does not This product contains a lithium-ion transmit heart rate data battery. See the Important Safety and to your GPS device Product Information guide in the while swimming.

  • Page 49: Heart Rate Monitor Battery

    Device Information Heart Rate Monitor Maximizing Battery Life Extensive use of screen backlighting Battery can significantly reduce battery life. wARNINg  Setting the Backlight Do not use a sharp object to remove 1. Select MENU > Settings > System user-replaceable batteries. Contact >...

  • Page 50: Changing The Wrist Band

    4. Insert the new battery with the You can purchase a fabric wrist band positive side facing up. accessory for the Forerunner (http://buy.garmin.com). NOTE: Do not damage or lose the O-ring gasket. 1. Use the pin tool to remove the ➊...

  • Page 51: Caring For Your Device

    Device Information Caring for Your Device ➍ ➌ notice Do not store the device where ➏ prolonged exposure to extreme ➐ ➎ temperatures can occur, because it can cause permanent damage. Never use a hard or sharp object to operate the touchscreen, or damage may result.

  • Page 52: Updating The Software Using Garmin Connect

    2. Go to www.garminconnect.com. Monitor If there is new software available, You must unsnap the module before Garmin Connect alerts you to cleaning the strap. update the software. • Rinse the strap after every use. 3. Follow the on-screen instructions.
  • Page 53 Device Information Forerunner x10XT Owner’s Manual...
  • Page 54 Device Information Forerunner x10XT Owner’s Manual...
  • Page 55 Appendix Appendix Contacting Garmin Product Support........64 Registering Your Device....64 Buying Accessories..... 64 (move) Data Field Options...... 67 Troubleshooting... Forerunner x10XT Owner’s Manual...
  • Page 56 Appendix Forerunner x10XT Owner’s Manual...
  • Page 57 25, 25–26 pairing data fields troubleshooting expenditure weight scale caring for your devices Garmin Connect 18, Auto Lap 11–12 charging Garmin Training Center Auto Pause coordinates auto scroll countdown timer custom workouts accuracy...
  • Page 58 Index alerts locating satellite signals locations data fields 39–40 locations your activity zones 23–24 scale heart rate monitor sensors 22–29 marking your location battery smart recording cleaning software 5, pairing specifications 43–44 navigating specifications speed 9, 30, back to start history speed source to locations...
  • Page 59 Index Training Effect transferring history troubleshooting ANT+ accessories units updating the software user profile vibration alerts Virtual Partner Virtual Racer 13, walking breaks water resistance 43–44 weight scale workouts custom interval wrist band Forerunner x10XT Owner’s Manual...
  • Page 60 1200 East 151st Street, Olathe, Kansas 66062, USA Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park Southampton, Hampshire, SO40 9LR UK Garmin Corporation No. 68, Zhangshu 2nd Road, Xizhi Dist. New Taipei City, 221, Taiwan (R.O.C.) © 2011 Garmin Ltd. or its subsidiaries...

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