Garmin Forerunner 310XT Owner's Manual
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Garmin Forerunner 310XT Owner's Manual

Multisport gps training device
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owner's manual
F O R E R U N N E R
3 1 0 X T
®
MULTISPORT GPS TRAINING DEVICE

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Summary of Contents for Garmin Forerunner 310XT

  • Page 1 F O R E R U N N E R 3 1 0 X T ® MULTISPORT GPS TRAINING DEVICE...
  • Page 2 USA and other countries. Garmin Connect Agent , ANT+ ™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. Firstbeat and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd.

  • Page 3: Introduction

    Contact Garmin Product Support if you have any questions while using your Forerunner. In the USA, go to www.garmin.com/support, or contact Garmin USA by phone at (913) 397.8200 or (800) 800.1020. In the UK, contact Garmin (Europe) Ltd. by phone at 0808 2380000.

  • Page 4: Table Of Contents

    About the Training Page ... Sport Mode ... Auto Lap Auto Pause Auto Scroll ... Heart Rate ... Virtual Partner Alerts ... Workouts ... Courses ... Multisport Workouts ... Auto Multisport Workouts ... Forerunner 310XT Owner’s Manual ® ... ® ... ®...
  • Page 5 Using Accessories ... Pairing Accessories ... Heart Rate Monitor ... Foot Pod ... Bike Details... Power Meter ... GSC 10 ... Forerunner 310XT Owner’s Manual Appendix ... Resetting the Forerunner... Clearing User Data ... Updating the Forerunner Software Using Garmin Connect ...

  • Page 6: Caring For The Forerunner

    User information, such as history, locations, and tracks, is retained indefinitely in the memory of the unit without the need for external power. Back up important user data by transferring it to Garmin Connect. page Free Software Go to www.garmin.com/products...

  • Page 7: Getting Started

    Press and hold to turn the Forerunner on and off. • Press to turn on and to adjust the backlight. A status page appears. Forerunner 310XT Owner’s Manual ➋ mode • Press to view the timer page and menu page. The map page and the compass page also appear if they are active.

  • Page 8: Forerunner Backlight

    Use the backlight level. This window also shows several status icons. Icons page, ® to adjust Forerunner 310XT Owner’s Manual GPS is on, and the Forerunner is receiving satellite signals. GPS is off for use indoors. The timer is running.

  • Page 9: Step 1: Charge The Battery

    2. Plug the AC adapter into a standard wall outlet. 3. Align the charging clip posts with the contacts on the back of the Forerunner. Forerunner 310XT Owner’s Manual 4. Clip the charger securely over the face of the Forerunner. Chargng clp A fully charged battery will last up to 20 hours, depending on usage.

  • Page 10: To Configure

    If you are using an ANT+ heart rate monitor, select configuration to allow the heart rate monitor to pair (connect) with your Forerunner. See page 6 information. Forerunner 310XT Owner’s Manual during the for more...
  • Page 11 Prediction of functional aerobic capacity without exercise testing. Medicine and Science in Sports & Exercise 22:863:870, 1990. Exercise 22:863:870, 1990. Forerunner 310XT Owner’s Manual A lifetime athlete is an individual who has trained intensely for many years (with the exception of minor injuries) and has a resting heart rate of 60 beats per minute (bpm) or less.

  • Page 12: Step 3: Acquire Satellite Signals

    1. Snap one side of the strap to the heart rate monitor module. 2. Wet both electrodes on the back of the heart rate monitor strap to create a strong connection between your chest and the transmitter. Forerunner 310XT Owner’s Manual...
  • Page 13 Heart Rate Monitor Strap (Back) 3. Wrap the strap around your chest, and snap it to the other side of the module. noTe: The Garmin logo should be right-side up. 4. Bring the Forerunner within range (3 m) of the heart rate monitor.

  • Page 14: Step 5: Customize Your Sport Settings (Optional)

    3. After completing your activity, press stop. Step 7: Download Free Software 1. Go to /forerunner310xt/owners. 2. Click create a free myGarmin Forerunner 310XT Owner’s Manual mode to change mode > select Settings Data Fields to customize up mode...

  • Page 15: Step 8: Send Workout Data To

    2. Bring your Forerunner within 5 m of your computer. 3. Follow the on-screen instructions. 4. Ensure pairing is enabled. 5. Use Garmin Connect to view and analyze your data. Forerunner 310XT Owner’s Manual Resetting the Forerunner If your Forerunner is not operating...

  • Page 16: Training

    (every 2 miles or every major hill, for example). 1. Press select sport settings (depends on your current sport mode) > Lap. Forerunner 310XT Owner’s Manual page mode to change the ® mode > select...

  • Page 17: Auto Pause

    By position page 18), use laps at all of the lap positions marked in the course. Forerunner 310XT Owner’s Manual Auto Pause to enter a Auto Pause is helpful if your training to choose includes stop lights or other places where you need to slow down or stop.

  • Page 18: Auto Scroll

    1–5 according to increasing intensity. The Forerunner sets the heart rate zone ranges (see the table on 46) based on your maximum and resting heart rates set in your user profile (see Forerunner 310XT Owner’s Manual page page 33).

  • Page 19: Virtual Partner

    You can customize your heart rate zones in your Garmin Connect user profile and then transfer data to your Forerunner. How Do Heart Rate Zones Affect �our Fitness Goals? Knowing your heart rate zones can help you measure and improve...

  • Page 20: Alerts

    Partner 2. Use enter information for any of the following alarms: • to increase • mode • • Forerunner 310XT Owner’s Manual mode > select Training page 10). and press enter Time Alert—notifies you when you have run for a specific amount of time.

  • Page 21: Workouts

    To use HR alerts, you must have a Forerunner 310XT and a heart rate monitor. • Cadence Alert—notifies you if your cadence exceeds, or drops below a specific number of revolutions of crank arm per minute (rpm). noTe: To use cadence alerts, you...
  • Page 22 Custom Workouts Custom workouts can include goals for each workout step and varied distances, times, and calories. Use Garmin Connect to create and edit workouts and transfer them to your Forerunner. You can also schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your Forerunner.
  • Page 23 9. When you are finished with this step, press mode. 10. To add another step, select Step>. Repeat steps 5-9. Forerunner 310XT Owner’s Manual 11. To mark any step as a rest step, select the step. Then select as Rest Step Rest steps are noted in your workout history.

  • Page 24: Courses

    You can also race against the Virtual Partner when training with courses. Creating Courses Use Garmin Connect to create courses and course points and transfer them to your Forerunner. noTe: For more information about transferring data to your...

  • Page 25: Multisport Workouts

    Virtual Partner restarts the course from your current location. Forerunner 310XT Owner’s Manual If you stray away from the course, the Forerunner displays an “Off Course” message. Use the navigation page to find your way back to the course.

  • Page 26: Auto Multisport Workouts

    You can also include transition time from one sport to the next. Move seamlessly to see the from sport to sport by pressing the lap button. Forerunner 310XT Owner’s Manual stop to finish mode until the start...
  • Page 27 To change from one sport mode to the next, press lap. If you have included transition time, press when you are finished with one sport to start the transition time. Forerunner 310XT Owner’s Manual Press time and begin the next sport. Training >...

  • Page 28: History

    When the Forerunner memory is full, an error message is displayed. Upload your history to Garmin Connect periodically to keep track of all of your data (see page noTe: Your Forerunner will not automatically delete or overwrite your data.

  • Page 29: Viewing And Deleting Totals

    To view the history, press select History > Totals the sport. Deleting History After you have transferred your history to Garmin Connect, you can delete the history from your Forerunner. 1. Press mode > select Delete. 2. Select an option: •...

  • Page 30: Navigation

    You can find, view, and go to locations at any time. To mark your location: 1. Go to the place where you want to mark a location. Forerunner 310XT Owner’s Manual...
  • Page 31 To find and go to a location: mode 1. Press >select Location. 2. All of your saved locations are shown. Forerunner 310XT Owner’s Manual > Save 3. Press the list, and press 4. Select the map to the location. When you are going to a location, the Map and Compass pages are added automatically.

  • Page 32: Back To Start

    To go back to your starting point: Press mode > select Back to Start. A line appears on the map from your > current location to your starting point. > Forerunner 310XT Owner’s Manual Follow the lne back to your startng pont.

  • Page 33: Viewing Gps Information

    Each highlighted number on the graphic corresponds to a satellite from which the Forerunner is currently receiving signals. Forerunner 310XT Owner’s Manual Press view satellite strength information. The black bars represent the strength of each satellite signal received (the number of the satellite appears below each bar).

  • Page 34: Settings

    Cadence– Lap ** Settings > Calories Distance * Distance traveled on Dist–Lap * Distance traveled in Forerunner 310XT Owner’s Manual to select the number Description Steps per minute or revolutions of the crank arm per minute. Average cadence for the duration of your current ride.
  • Page 35 (elevation) you travel 200 ft. (distance), your grade is 5%. HR ** Heart rate in bpm. HR– Percentage of %Max ** maximum heart rate. Forerunner 310XT Owner’s Manual Data Description Field HR– Percentage of %HRR ** heart rate reserve (maximum heart rate minus resting heart rate).
  • Page 36 % FTP. Power- Average power output Avg ** for the duration of your current ride. Power- Total (cumulative) Kilojoules amount of power output in kilojoules. Power- Average power output Lap ** in the current lap. Forerunner 310XT Owner’s Manual...

  • Page 37: System

    Stopwatch time. Time–Avg Average time to complete the laps so far. Time–Lap Amount of time in the current lap. Forerunner 310XT Owner’s Manual Data Description Field Time– Total amount of time Elapsed from the beginning to the end of the activity (including any pauses or stops).
  • Page 38 To download a language not included on your device, go to www.garmin .com/forerunner310xt/owners click Garmin Connect. Your device can only contain one downloaded language at a time. To turn message tones or vibration alerts on or off: 1. Press mode >...

  • Page 39: User Profile

    > select Settings User Profile. The Forerunner uses information that you enter Forerunner 310XT Owner’s Manual about yourself to calculate calorie �es in the consumption. The setup wizard also helps configure your profile before you begin using the Forerunner.
  • Page 40 Send All Data Settings By default, your Forerunner only > sends new data to your computer. To send all data to your computer again, press mode > Yes. Forerunner 310XT Owner’s Manual mode Settings System > > Data Transfer > Computer >...

  • Page 41: Using Accessories

    ANT+ wireless technology, you need to pair it with your Forerunner. Pairing is connecting ANT+ accessories, such as the heart rate Forerunner 310XT Owner’s Manual monitor, with your Forerunner. The pairing process only takes a few seconds when the accessories are activated and functioning correctly.

  • Page 42: 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 Monitor Battery The heart rate monitor contains a user-replaceable CR2032 battery. Forerunner 310XT Owner’s Manual...

  • Page 43: Foot Pod

    Be careful not to damage or lose the O-ring gasket. 3. Replace the back cover and the four screws. Forerunner 310XT Owner’s Manual Caring for the Heart Rate Monitor noTe: Unsnap the module before cleaning the strap.
  • Page 44 Manual Calibration If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor. Forerunner 310XT Owner’s Manual mode > select Settings > Foot Pod.

  • Page 45: Bike Details

    3. Modify the information in the Name, Weight, and Odometer fields. 4. You can select custom in the Wheel Size field to manually enter your wheel size. Forerunner 310XT Owner’s Manual > Calibration Power Meter For a list of compatible third-party power meters, go to .com.

  • Page 46: Gsc 10

    1. Press > Bike Settings ANT+Spd/Cad. 2. Select Present? field. 3. If necessary, press advanced sensor configuration. Forerunner 310XT Owner’s Manual mode > select Settings > bike name > �ES in the Bike Sensors More...

  • Page 47: Appendix

    Forerunner software updates mode and Garmin Connect Web-based software. If there is new software available, Garmin Connect alerts you to update the Forerunner’s software. Follow the on-screen instructions. Make sure your device stays in range of the computer during the update process.

  • Page 48: Specifications

    USB ANT Stick physical size: L × W × D: 2.32 × 0.71 × 0.28 in. (59 × 18 × 7 mm) Weight: 0.01 lbs. (6 g) Transmission range: Approximately 16.4 ft. (5 m) Forerunner 310XT Owner’s Manual...

  • Page 49: Software License Agreement

    This product does not transmit heart rate data to your GPS device while swimming. Transmission range: approximately 9.8 ft. (3 m) Forerunner 310XT Owner’s Manual Battery: user-replaceable CR2032 (3 volts) Perchlorate Material – special handling may apply. See .ca.gov/hazardouswaste/perchlorate.

  • Page 50: Declaration Of Conformity (Doc)

    Software remain in Garmin. You acknowledge that the Software is the property of Garmin and is protected under the United States of America copyright laws and international copyright treaties. You further acknowledge that...

  • Page 51: Troubleshooting

    The Forerunner will no longer record data if you do not is missing from my transfer it to your computer. Transfer data regularly to Forerunner. avoid losing data. Forerunner 310XT Owner’s Manual mode > select > page 35). Make sure the accessory is sending data page GPS Status.

  • Page 52: Heart Rate Zone Table

    Benefits Beginning-level aerobic training; reduces stress Basic cardiovascular training; good recovery pace Improved aerobic capacity; optimal cardiovascular training Improved anaerobic capacity and threshold; improved speed Anaerobic and muscular endurance; increased power Forerunner 310XT Owner’s Manual...

  • Page 53: Index

    (GSC 10) foot pod Forerunner 310XT Owner’s Manual calories clean the Forerunner clear information compass computer pairing courses deleting starting data, deleting user data, send data fields...
  • Page 54 8 software license agreement software update software version specifications speed data fields Forerunner 310XT Owner’s Manual sport mode status icons technical specifications time data fields time zone, changing tones totals training troubleshooting...
  • Page 55 See locations workouts custom interval zones power zones, heart rate Forerunner 310XT Owner’s Manual...
  • Page 56 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 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151 Street, Olathe, Kansas 66062, USA Garmin (Europe) Ltd.

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