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Garmin FORERUNNER 970 Owner's Manual
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Garmin FORERUNNER 970 Owner's Manual

Garmin FORERUNNER 970 Owner's Manual

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FORERUNNER
970 WATCH
®
Owner's Manual

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Summary of Contents for Garmin FORERUNNER 970

  • Page 1 FORERUNNER 970 WATCH ® Owner’s Manual...
  • Page 2 © 2025 Garmin Ltd. or its subsidiaries 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. Go to www.garmin.com...
  • Page 3 Recording a Strength Training Paying for a Purchase Using Your Activity..........29 Watch..........15 Recording a Mobility Activity..30 Adding a Card to Your Garmin Pay Recording a HIIT Activity....30 Wallet..........16 Recording an Indoor Climbing Managing Your Garmin Pay Activity..........31 Cards..........
  • Page 4 Viewing Measured Shots..35 Satellite Settings......53 Keeping Score......35 Segments........53 Viewing the Direction to the Controls......... 55 Pin..........36 Saving Custom Targets..... 37 Customizing the Controls Menu..58 Viewing Hazards......37 Using the LED Flashlight....... 59 Viewing Layup and Dogleg Editing the Custom Flashlight Distances........
  • Page 5 Tips for Recording Running Pace Adding Weather Locations....81 and Distance......94 Using the Jet Lag Adviser..... 82 Running Dynamics......94 Planning a Trip in the Garmin Connect Tips for Missing Running App............. 82 Dynamics Data......95 Running Power......96 Clocks..........
  • Page 6 Using Garmin Connect on Your Downloading TopoActive Maps. 115 Computer........104 Deleting Maps......115 Updating the Software Using Showing and Hiding Map Data... 116 Garmin Express....... 105 Navigation........116 Manually Syncing Data with Garmin Connect........105 Navigating to a Destination....116 Connect IQ Features.......
  • Page 7 My step count does not seem Advanced System Settings....136 accurate........... 146 Changing the Units of Measure..137 The step counts on my watch and my Data Recording Settings....137 Garmin Connect account don't Restore and Reset Settings....137 match..........146 Table of Contents...
  • Page 8 The floors climbed amount does not seem accurate......... 146 Data Fields........147 Appendix........160 Color Gauges and Running Dynamics Data............161 Ground Contact Time Balance Data..........161 Vertical Oscillation and Vertical Ratio Data..........162 VO2 Max. Standard Ratings....162 Running Economy Ratings....162 FTP Ratings.........
  • Page 9 ® • Set up safety features (Safety and Tracking Features, page 123). • Set up music (Music, page 125). • Set up your Garmin Pay ™ wallet (Setting Up Your Garmin Pay Wallet, page 15). • Go for a run (Going for a Run, page 20).
  • Page 10 • Press to illuminate the screen. • Quickly press twice to turn the flashlight on or off (Using the LED Flashlight, page 59). • Hold for two seconds to view the controls menu (Controls, page 55). • Hold for three seconds to turn on the device. Upper-left button •...
  • Page 11 GPS Status and Status Icons For outdoor activities, the status bar turns green when GPS is ready. A flashing icon means the watch is searching for a signal. A solid icon means the signal was found or the sensor is connected. GPS status Battery status Phone connection status...
  • Page 12 Touchscreen Functions • Tap to choose an option in a menu. • Hold the watch face data to open the glance or feature. NOTE: This feature is not available on all watch faces. • Tap an icon at the top of the watch face to resume using the active app or activity. •...
  • Page 13 (Activities, page 17). When you start an activity, the watch displays and records sensor data, which you can save and share with the Garmin Connect ™ community. For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.
  • Page 14 Apps You can customize your watch using the apps menu, which lets you quickly access watch features and options. Some apps require a Bluetooth connection to a compatible phone. Many apps can also be found in the glances ® (Glances, page 60) or controls (Controls, page 55).
  • Page 15 Select to view the map (Viewing the Map, page 113). Map Manager Select to view and manage downloaded maps (Managing Maps, page 114). Select to view and send messages from the Garmin Messenger phone app (Garmin ™ Messenger Messenger App, page 106). Select to view the moonrise and moonset times, along with the moon phase, based on Moon Phase your GPS position.
  • Page 16 • To start a preloaded or saved workout, select Workout Library (Following a Workout From Garmin Connect, page 9). • To start a scheduled workout from your Garmin Connect training calendar, select Training Calendar (About the Training Calendar, page 12). NOTE: Not all options are available for all activity types.
  • Page 17 Good, 67 to 100% Average, 34 to 66% Low, 0 to 33% Following a Workout From Garmin Connect Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 103). 1 Select an option: •...
  • Page 18 Starting an Interval Workout NOTE: This feature is not available for all activities. 1 From the watch face, press 2 Select Activities, and select an activity. 3 Press 4 Select Training > Quick Workout > Intervals. Select an option: • Select Open Repeats to mark your intervals and rest periods manually by pressing •...
  • Page 19 Recording a Critical Swim Speed Test Your Critical Swim Speed (CSS) value is the result of a time-trial-based test expressed as a pace per 100 meters. Your CSS is the theoretical speed you can maintain continuously without exhaustion. You can use your CSS to guide your training pace and monitor your improvement.
  • Page 20 The training calendar on your watch is an extension of the training calendar or schedule you set up in your Garmin Connect account. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the calendar glance. When you select a day in the calendar, you can view or do the workout.
  • Page 21 Adaptive Training Plans Your Garmin Connect account has an adaptive training plan and Garmin coach to fit your training goals. For example, you can answer a few questions and find a plan to help you complete a 5 km race. The plan adjusts to your current level of fitness, coaching and schedule preferences, and race date.
  • Page 22 The voice command system is designed to detect natural speech. This is a list of commonly used voice commands, but the watch does not require these exact phrases. You can try saying variations of these commands in a way that is natural to you. Go to garmin.com/voicecommand/tips for voice command tips and troubleshooting information.
  • Page 23 Unmute Unsilences all audio. Garmin Pay The Garmin Pay feature allows you to use your watch to pay for purchases in participating locations using credit or debit cards from a participating financial institution. Setting Up Your Garmin Pay Wallet You can add one or more participating credit or debit cards to your Garmin Pay wallet. Go to garmin.com...
  • Page 24 Adding a Card to Your Garmin Pay Wallet You can add up to 10 credit or debit cards to your Garmin Pay wallet. 1 From the Garmin Connect app, select 2 Select Garmin Pay >...
  • Page 25 Changing Your Garmin Pay Passcode You must know your current passcode to change it. If you forget your passcode, you must reset the Garmin Pay feature for your Forerunner watch, create a new passcode, and reenter your card information. 1 From the Garmin Connect app, select 2 Select Garmin Pay >...
  • Page 26 Category Activities Running Indoor Track, Obstacle Racing, Run, Track Run, Trail Run, Treadmill, Ultra Run, Virtual Run Bike, Bike Commute, Bike Indoor, Bike Tour, BMX, Cyclocross, eBike, eMTB, Gravel Bike, MTB, Cycling Road Bike Swimming Open Water, Pool Swim Multisport Brick, Duathlon, Pool Triathlon, Swimrun, Triathlon Boxing, Cardio, Climb Indoor, Elliptical, Floor Climb, HIIT, Jump Rope, Mixed Martial Arts, Mobility, Pilates, Row Indoor, Stair Stepper, Strength, Walk Indoor, Yoga...
  • Page 27 2 Select a number that corresponds with your perceived effort. NOTE: You can select to skip the self evaluation. 3 Select how you felt during the activity. You can view evaluations in the Garmin Connect app. Apps and Activities...
  • Page 28 Running Going for a Run The first fitness activity you record on your watch can be a run, ride, or any outdoor activity. You may need to charge the watch before starting the activity (Charging the Watch, page 139). The watch records activity data only while the activity timer is running. 1 Press , and select an activity.
  • Page 29 , and select Save. Tips for Recording a Track Run The Garmin track database contains over 10,000 tracks from all over the world. • Wait until the watch acquires satellite signals before starting a track run. • If your watch does not recognize the track, run four laps to calibrate your track distance.
  • Page 30 You can also create a pace band for a known course to optimize your pace effort based on elevation changes. You can create a PacePro plan using the Garmin Connect app. You can preview the splits and elevation plot before you run the course.
  • Page 31 Downloading a PacePro Plan from Garmin Connect Before you can download a PacePro plan from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 103). 1 Select an option: • Open the Garmin Connect app, and select • Go to connect.garmin.com.
  • Page 32 Starting a PacePro Plan Before you can start a PacePro plan, you must download a plan from your Garmin Connect account, or create a PacePro plan on your watch (Creating a PacePro Plan on Your Watch, page 23). 1 From the watch face, press 2 Select an outdoor running activity.
  • Page 33 Power guides are always associated with a course and cannot be used with workouts or segments. You can view and edit your strategy in the Garmin Connect app and sync it with compatible Garmin devices. This feature requires a power meter, which must be paired with your device (Pairing Your Wireless Sensors, page 94).
  • Page 34 Before you can create a power guide, you must pair a power meter with your watch (Pairing Your Wireless Sensors, page 94). You must also have a course loaded to your Garmin Connect account (Creating a Course on Garmin Connect, page 120).
  • Page 35 Stroke type identification is available only for pool swimming. Your stroke type is identified at the end of a length. Stroke types appear in your swimming history and in your Garmin Connect account. You can also select stroke type as a custom data field (Customizing the Data Screens, page 47).
  • Page 36 Training with the Drill Log The drill log feature is available only for pool swimming. You can use the drill log feature to manually record kick sets, one-arm swimming, or any type of swimming that is not one of the four major strokes. 1 During your pool swim activity, press to view the drill log screen.
  • Page 37 Creating a Multisport Activity 1 From the watch face, press 2 Select Activities > Edit > Add > Multisport. 3 Select a multisport activity type, or select Custom and enter a name. Duplicate activity names include a number. For example, Triathlon(2). 4 Select two or more activities.
  • Page 38 3 Scroll down, and select Training. 4 Select an option: • To change the active and rest intervals, select Intervals. • To download and complete a workout from Garmin Connect, select Workout Library > Browse Workouts, and follow the on-screen instructions. 5 Press to start the activity timer.
  • Page 39 Recording an Indoor Climbing Activity You can record routes during an indoor climbing activity. A route is a climbing path along an indoor rock wall. 1 From the watch face, press 2 Select Activities > Gym > Climb Indoor. 3 Select to record route statistics.
  • Page 40 Outdoor Activities Golfing Playing Golf Before you play golf, you should charge the watch (Charging the Watch, page 139). 1 From the watch face, press 2 Select Activities > Outdoor > Golf. The device locates satellites, calculates your location, and selects a course if there is only one course nearby.
  • Page 41 6 Select a tee box. The hole information screen appears. Current hole number Par for the hole Map of the hole Driver distance from the tee box Distances to the front, middle, and back of the green NOTE: Because pin locations change, the watch calculates the distance to the front, middle, and back of the green, but not the actual pin location.
  • Page 42 Round Info: Shows the recorded time, distance, and steps traveled during the current round. This automatically starts and stops when you start or end a round. Measure Shot: Shows the distance of your previous shot recorded with the Garmin AutoShot feature (Viewing ™...
  • Page 43 Moving the Flag You can take a closer look at the green and move the pin location. 1 From the hole information screen, press 2 Select View Green. 3 If necessary, use the slider on the right side of the screen to zoom in or out. 4 Tap or drag to move the pin location.
  • Page 44 Recording Statistics Before you can record statistics, you must enable statistics tracking (Scoring Settings, page 36). 1 From the scorecard, select a hole. 2 Enter the total number of strokes taken, including putts, and press 3 Set the number of putts taken, and press NOTE: The number of putts taken is used for statistics tracking only and does not increase your score.
  • Page 45 Saving Custom Targets While playing a round, you can save up to five custom targets for each hole. Saving a target is useful for recording objects or obstacles that are not shown on the map. You can view the distances to these targets from the hazards and layups screen (Playing Golf, page 32).
  • Page 46 Big Numbers Mode You can change the size of the numbers on the hole information screen. 1 During a round, press 2 Select Settings > Big Numbers. The distances to the front, middle, and back of the green appear in large font on the hole information screen. 3 Press to view additional data, such as your handicap rating.
  • Page 47 Starting an Expedition You can use the Expedition activity to prolong the battery life while recording a multi-day activity. 1 From the watch face, press 2 Select Activities > Outdoor > Expedition. 3 Press to start the activity timer. The device enters low power mode and collects GPS track points once an hour. To maximize battery life, the device turns off all sensors and accessories, including the connection to your smartphone.
  • Page 48 Going Hunting You can save locations relevant to your hunt and view a map of saved locations. During a hunting activity, the device uses a GNSS mode that conserves battery life. 1 From the watch face, press 2 Select Activities > Outdoor > Hunt. 3 Press , and select Start Hunt.
  • Page 49 Cross-Country Skiing Power Data NOTE: The HRM-Pro series accessory must be paired to the Forerunner watch using ANT+ technology. You can use your compatible Forerunner watch paired with the HRM-Pro series accessory to provide real-time feedback about your cross-country skiing performance. The power output is measured in watts. Factors that affect power include your speed, elevation changes, wind, and snow conditions.
  • Page 50 Sailing Tack Assist CAUTION The watch uses GPS-based course over ground to determine your course in the tack assist feature, and does not account for other factors that can affect your boat's direction, such as currents and tides. You are responsible for the safe and prudent operation of your vessel.
  • Page 51 Entering a Fixed Tack Angle 1 From the watch face, press 2 Select Water Sports, and select Sail or Sail Race. 3 Press to view the tack assist screen. 4 Hold 5 Select Tack Angle > Angle. 6 Press to set the value. Entering a True Wind Direction 1 From the watch face, press 2 Select Water Sports, and select Sail or Sail Race.
  • Page 52 Starting a Race Before you can view the time to burn, you must set the starting line (Setting the Starting Line, page 43). 1 From the watch face, press 2 Select Activities > Water Sports > Sail Race. 3 Wait while the watch locates satellites. The screen displays the regatta timer and time to burn 4 If necessary, hold...
  • Page 53 Other Activities Recording a Breathwork Activity 1 From the watch face, press 2 Select Activities > Other > Breathwork. 3 Select an option: • Select Coherence to achieve a state of calm alertness. • Select Relax and Focus to relax your body and focus the mind. •...
  • Page 54 Customizing the App List 1 From the watch face, press 2 Select Edit. Select an option: • To change the location of an app in the list, select an app, press to move the app, and press to select the new location. •...
  • Page 55 Customizing the Data Screens You can show, hide, and change the layout and content of data screens for each activity. 1 From the watch face, press 2 Select Activities, and select an activity. 3 Press 4 Select the activity settings. 5 Select Data Screens.
  • Page 56 Activity Settings These settings allow you to customize each preloaded activity based on your needs. For example, you can customize data screens and enable alerts and training features. Not all settings are available for all activity types. Some activity types have separate settings lists (Golf Settings, page 34).
  • Page 57 Lock Device: Locks the touchscreen and buttons during a multisport activity to prevent inadvertent button presses and touchscreen swipes. Map Settings: Sets the display preferences for the map data screen for the activity (Map Settings, page 114). Map Layers: Sets the map data to show on the map (Showing and Hiding Map Data, page 116).
  • Page 58 Vibration Alerts: Notifies you to inhale or exhale during a breathwork activity. Workout Videos: Plays instructive workout animations for a strength, cardio, yoga, or Pilates activity. Animations are available for pre-installed workouts and workouts downloaded from your Garmin Connect account.
  • Page 59 Setting an Alert 1 From the watch face, press 2 Select Activities, and select an activity. NOTE: This feature is not available for all activities. 3 Press 4 Select the activity settings. 5 Select Alerts. 6 Select an option: • Select Add New to add a new alert for the activity. •...
  • Page 60 , select the activity settings, and select Routing. Popularity Routing: Calculates routes based on the most popular runs and rides from Garmin Connect. Courses: Sets how you navigate courses using the watch. Use the Follow Course option to navigate a course exactly as it appears, without recalculating.
  • Page 61 Segments You can send running or cycling segments from your Garmin Connect account to your device. After a segment is saved to your device, you can race a segment, trying to match or exceed your personal record or other participants who have raced the segment.
  • Page 62 You can download Strava segments to your Forerunner device. Follow Strava segments to compare your performance with your past rides, friends, and pros who have ridden the same segment. To sign up for a Strava membership, go to the segments menu in your Garmin Connect account. For more information, go to www.strava.com.
  • Page 63 Controls The controls menu lets you quickly access watch features and options. You can add, reorder, and remove the options in the controls menu (Customizing the Controls Menu, page 58). From any screen, hold Controls...
  • Page 64 During a GPS Activity, page 100). Flashlight Select to turn on the LED flashlight (Using the LED Flashlight, page 59). Garmin Share Select to open the Garmin Share app (Garmin Share, page 101). History Select to view your activity history, records, and totals. Controls...
  • Page 65 Icon Name Description Select to lock the buttons and the touchscreen to prevent inadvertent presses Lock Device and swipes. Messenger Select to open the Messenger app (Using the Messenger Feature, page 106). Select to control music playback on your phone. Music Select to control music playback on your watch or phone.
  • Page 66 Icon Name Description Volume Select to open the watch volume controls. Select to open your Garmin Pay wallet and pay for purchases with your watch Wallet (Garmin Pay, page 15). Water Ejection Select to play tones to eject water from the speaker and microphone ports.
  • Page 67 Programming the flashlight to flash in a distress pattern will not contact your emergency contacts or emergency services on your behalf. Your emergency contact information will only appear if it has been configured in the Garmin Connect app. Editing the Custom Flashlight Strobe Using the flashlight strobe reduces battery life.
  • Page 68 Glances Your watch comes preloaded with glances that provide quick information (Viewing Glances, page 63). Some glances require a Bluetooth connection to a compatible phone. Some glances are not visible by default. You can add them to the glances list manually (Customizing the Glances List, page 64).
  • Page 69 Tracks your floors climbed and progress toward your goal. Displays scheduled workouts when you select a Garmin coach adaptive training plan in Garmin coach your Garmin Connect account. The plan adjusts to your current level of fitness, coaching and schedule preferences, and race date. Golf Displays golf scores and statistics for your last round.
  • Page 70 Alerts you to incoming calls, texts, social network updates, and more, based on your Notifications phone notification settings (Enabling Phone Notifications, page 99). Displays the race event you designate as the primary race in your Garmin Connect Primary race calendar (Race Calendar and Primary Race, page 81).
  • Page 71 Name Description Steps Tracks your daily step count, step goal, and data for previous days. Displays your current stress level and a graph of your stress level. You can do a breathing Stress activity to help you relax. If you are too active for the watch to determine your stress level, stress measurements are not recorded.
  • Page 72 Body Battery level range is from 5 to 100, where 5 to 25 is very low reserve energy, 26 to 50 is low reserve energy, 51 to 75 is medium reserve energy, and 76 to 100 is high reserve energy. You can sync your watch with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and additional details (Tips for Improved Body Battery Data, page 64).
  • Page 73 Cycling performance measurements require a heart rate monitor and a power meter. These estimates are provided and supported by Firstbeat Analytics . For more information, go to garmin.com ™ /performance-data/running. NOTE: The estimates may seem inaccurate at first. The watch requires you to complete a few activities to learn about your performance.
  • Page 74 On the device, your VO2 max. estimate appears as a number, description, and position on the color gauge. On your Garmin Connect account, you can view additional details about your VO2 max. estimate, such as where it ranks for your age and sex.
  • Page 75 Getting Your VO2 Max. Estimate for Running This feature requires wrist-based heart rate or a compatible chest heart rate monitor. If you are using a chest heart rate monitor, you must put it on and pair it with your watch (Pairing Your Wireless Sensors, page 94).
  • Page 76 Viewing Your Predicted Race Times For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile, page 129), and set your maximum heart rate (Setting Your Heart Rate Zones, page 130). Your watch uses the VO2 max. estimate and your training history to provide a target race time (About VO2 Max.
  • Page 77 No color No status No status means that there is insufficient data to generate a seven-day average. You can sync your watch with your Garmin Connect account to view your current heart rate variability status, trends, and educational feedback. Performance Condition...
  • Page 78 Easy runs of at least 30 minutes on a track or over flat terrain offer the maximum opportunity for gaining insight into this metric. Indoor runs and trail runs are not used to estimate or update your running economy. For more information, go to garmin.com/performance-data/running, and see the appendix (Running Economy Ratings, page 162).
  • Page 79 Getting Your FTP Estimate Before you can get your functional threshold power (FTP) estimate, you must pair a power meter with your watch (Pairing Your Wireless Sensors, page 94), and you must get your VO2 max. estimate (Getting Your VO2 Max. Estimate for Cycling, page 67).
  • Page 80 Viewing Your Real-Time Stamina Your watch can provide real-time stamina estimates based on your heart rate data and VO2 max. estimate (About VO2 Max. Estimates, page 66). 1 From the watch face, press 2 Select Activities. 3 Select a run or bike activity. 4 Press 5 Select the activity settings.
  • Page 81 (Pairing Your Wireless Sensors, page 94). You can create workouts in your Garmin Connect account. The power curve displays your sustained power output over time. You can view your power curve for the previous month, three months, or twelve months. 1 From the Garmin Connect app, select 2 Select Performance Stats >...
  • Page 82 Training Status Levels Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your VO2 max., acute load, and HRV status over an extended time period. You can use your training status to help plan future training and continue improving your fitness level.
  • Page 83 Training Load Focus In order to maximize performance and fitness gains, training should be distributed across three categories: low aerobic, high aerobic, and anaerobic. Training load focus shows you how much of your training is currently in each category and provides training targets. Training load focus requires at least 7 days of training to determine if your training load is low, optimal, or high.
  • Page 84 Recovery Time You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. NOTE: The recovery time recommendation uses your VO2 max. estimate and may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance.
  • Page 85 When you want to pause your training status, select an option: • From the training status glance, hold , and select Options > Pause Training Status. • From your Garmin Connect settings, select Performance Stats > Training Status > > Pause Training Status.
  • Page 86 Ready for challenges Moderate 50 to 74 Green Good to go 25 to 49 Orange Time to slow down Poor 1 to 24 Let your body recover To view historical training readiness scores, go to your Garmin Connect account. Glances...
  • Page 87 Weekly impact load: This value represents the unweighted sum impact of your runs for each training week. You can set the training week in your Garmin Connect settings. For the current training week, it displays how your "bucket" is filling throughout the week. It also provides the basis for the weekly historical view of impact load and running tolerance.
  • Page 88 Hill Score Your hill score helps you understand your current capacity for uphill running based on your training history and a VO2 max. estimate from the last two months. Your watch detects uphill segments with 2% grade or more during an outdoor running, walking, or hiking activity.
  • Page 89 Race Calendar and Primary Race When you add a race event to your Garmin Connect calendar, you can view the event on your watch by adding the primary race glance (Glances, page 60). The event date must be in the next 365 days. The watch displays a countdown to the event, your goal time or predicted finish time (running events only), and weather information.
  • Page 90 Using the Jet Lag Adviser Before you can use the Jet Lag Adviser glance, you must plan a trip in the Garmin Connect app (Planning a Trip in the Garmin Connect App, page 82). You can use the Jet Lag Adviser glance while traveling to see how your internal clock compares to the local time, and to receive guidance on how to reduce the effects of jet lag.
  • Page 91 Editing an Alarm Select an option: • From the watch face, hold • From the watch face, press • Hold 2 Select Clocks > Alarms. 3 Select an alarm. 4 Select an option: • To turn the alarm on or off, select Status. •...
  • Page 92 Deleting a Countdown Timer Select an option: • From the watch face, hold • From the watch face, press • Hold 2 Select Clocks > Timers > Edit. 3 Select a timer. 4 Select Delete. Using the Stopwatch Select an option: •...
  • Page 93 5 Press to stop both timers. Select an option: • To reset both timers, press • To save the stopwatch time as an activity, press , and select Save Activity. • To reset the timers and exit the stopwatch, press , and select Done.
  • Page 94 Adding a Countdown Event Select an option: • From the watch face, hold • From the watch face, press • Hold TIP: You can also view your countdown events in the glances list (Customizing the Glances List, page 64). 2 Select Clocks > Countdowns > Add. 3 Enter a name.
  • Page 95 Using History History contains saved activity data, records, and totals. The watch has a history glance for quick access to your activity data (Glances, page 60). 1 From the watch face, hold 2 Select History. A bar graph of your recent activities appears. Select an option: •...
  • Page 96 Clearing Personal Records 1 From the watch face, hold 2 Select History. 3 Press , and select Records. 4 Select a sport. 5 Select an option: • To delete one record, select a record, and select Clear Record > • To delete all records for the sport, select Clear All Records > NOTE: This does not delete any saved activities.
  • Page 97 This feature does not notify you when your heart rate drops below the selected threshold during your chosen sleep window configured in the Garmin Connect app. This feature does not notify you of any potential heart condition and is not intended to treat or diagnose any medical condition or disease.
  • Page 98 Customizing Your Evening Report NOTE: You can customize these settings on your watch or in your Garmin Connect account. 1 From the watch face, hold 2 Select Watch Settings > Notifications & Alerts > Report Settings > Evening Report.
  • Page 99 Sound and Vibration Settings From the watch face, hold , and select Watch Settings > Sound & Vibe. You can also customize these settings for different situations, such as sleep and activities (Focus Modes, page 107). Volume: Mutes all sounds or adjusts the speaker volume. Alert Tones: Plays a tone for alerts.
  • Page 100 After the devices are paired, you can customize the optional data fields (Customizing the Data Screens, page 47). If your watch was packaged with a sensor, they are already paired. For information about specific Garmin sensor compatibility, purchasing, or to view the owner's manual, go to buy.garmin.com for that sensor.
  • Page 101 Sensor Type Description You can use Approach golf club sensors to automatically track your golf shots, including Club Sensors location, distance, and club type. DogTrack Allows you to receive data from a compatible handheld dog tracking device. You can use your watch with your eBike and view bike data, such as battery and range eBike information, during your rides.
  • Page 102 To view all of the running form metrics, you must pair your Forerunner watch with the HRM 600, HRM-Fit, HRM-Pro series accessory, or other running dynamics accessory that measures torso movement. For more information, go to garmin.com/performance-data/running. Connectivity...
  • Page 103 • If you are using an HRM 600 accessory, pair it with your watch using the secure Bluetooth connection, rather than the open connection. For more information about connection types, go to garmin.com/hrm_connection_types. • If you are using an HRM-Fit or HRM-Pro series accessory, pair it with your watch using ANT+ technology, rather than Bluetooth technology.
  • Page 104 , select the activity settings, and select Running Power. Status: Enables or disables recording Garmin running power data. You can use this setting if you prefer to use third-party running power data. Source: Allows you to select which device to use to record running power data. The Smart Mode option automatically detects and uses the running dynamics accessory, when available.
  • Page 105 • To send a preset message, select Send Preset, and select a message from the list. • To view the timer and distance traveled during an activity, select Tracking. Phone Connectivity Features Phone connectivity features are available for your Forerunner watch when you pair it using the Garmin Connect (Pairing Your Phone, page 98).
  • Page 106 Pairing Your Phone To use the connected features on your watch, you must pair it directly through the Garmin Connect app, instead of from the Bluetooth settings on your phone. Select an option: • During the initial setup on your watch, select when you are prompted to pair with your phone.
  • Page 107 Enabling Phone Notifications You can customize how notifications from your paired phone sound and appear on your watch during normal use. NOTE: You can configure notifications during sleep or activities in the Focus Modes settings (Focus Modes, page 107). 1 From the watch face, hold 2 Select Watch Settings >...
  • Page 108 NOTE: All notifications that you enable on your iPhone also appear on your watch. • If you are using an Android phone, from the Garmin Connect app, select > Settings > Notifications > App Notifications, and select the notifications that you want to appear on your watch.
  • Page 109 Connect account. The next time your watch has a Wi‑Fi connection, the files are sent to your watch. Connecting to a Wi‑Fi Network You must connect your watch to the Garmin Connect app on your phone or to the Garmin Express application ™...
  • Page 110 (Receiving Data with Garmin Share, page 102). You can also transfer your data between different devices. For example, you can share a favorite course from your Edge bike computer to your compatible Garmin watch. 1 From the watch face, press 2 Select Garmin Share > Share.
  • Page 111 Garmin Connect You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle including runs, walks, rides, swims, hikes, triathlons, and more. To sign up for a free account, you can download the app from the app store on your phone (garmin.com/connectapp), or go to connect.garmin.com.
  • Page 112 When new software is available, the Garmin Connect app automatically sends the update to your watch. Unified Training Status When you use more than one Garmin device with your Garmin Connect account, you can choose which device is the primary data source for everyday use and for training purposes.
  • Page 113 They offer advanced planning both online and offline, allowing you to share and sync data with your compatible Garmin device. You can use the app to download maps for offline access, and then navigate anywhere without using your cellular service.
  • Page 114 Always test the app outdoors before using it on a trip. CAUTION The non-satellite messaging features of the Garmin Messenger app alone should not be relied on as a primary method to obtain emergency assistance. NOTICE...
  • Page 115 The Garmin Golf app allows you to upload scorecards from your Forerunner device to view detailed statistics and shot analyses. Golfers can compete with each other at different courses using the Garmin Golf app. More than 43,000 courses have leaderboards that anyone can join. You can set up a tournament event and invite players to compete.
  • Page 116 Tips for Erratic Pulse Oximeter Data, page 111 for more information about the pulse oximeter sensor. • For more information about accuracy, go to garmin.com/ataccuracy. • For more information about watch wear and care, go to garmin.com/fitandcare. Health and Wellness Settings...
  • Page 117 2 Press The watch starts broadcasting your heart rate data. 3 Pair your watch with your compatible device. NOTE: The pairing instructions differ for each Garmin compatible device. See your owner's manual. 4 Press to stop broadcasting your heart rate data.
  • Page 118 On the watch, your pulse oximeter reading appears as an oxygen saturation percentage and color on the graph. On your Garmin Connect account, you can view additional details about your pulse oximeter readings, including trends over multiple days.
  • Page 119 Your device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the device shows your progress toward your daily goal. If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account.
  • Page 120 While you are sleeping, the watch automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the Garmin Connect app or in the watch settings (Customizing the Sleep Focus Mode, page 107).
  • Page 121 Your watch can display several types of Garmin map data, including topographical contours, nearby points of interest, ski resort maps, and golf courses. You can use the Map Manager to download additional maps or manage map storage. To purchase additional map data and view compatibility information, go to garmin.com/maps.
  • Page 122 Map Settings You can customize how the map appears in the map app and data screens. NOTE: If necessary, you can customize the map settings for specific activities instead of using the system settings (Activity Settings, page 48). From the watch face, hold , and select Watch Settings >...
  • Page 123 3 If necessary, press , and select Check Subscription to activate your Outdoor Maps+ subscription for this watch. NOTE: Go to garmin.com/outdoormaps for information about purchasing a subscription. 4 Select Add Map, and select a location. A preview of the map region appears.
  • Page 124 Showing and Hiding Map Data You can choose the map data to show on the map and save map data themes for multiple activities. 1 From the watch face, press 2 Select Map. 3 Press 4 Select Map Layers. 5 Select an option: •...
  • Page 125 Navigating to a Nearby Point of Interest If the map data installed on your watch includes points of interest, you can navigate to them. 1 From the watch face, press 2 Select Map. 3 Press 4 Select Navigate > Explore Nearby. A list of points of interest near your current location appears.
  • Page 126 Marking and Starting Navigation to a Man Overboard Location You can save a man overboard (MOB) location, and automatically start navigation back to it. TIP: You can customize the hold function of the keys to access the MOB function (Customizing the Button Shortcuts, page 133).
  • Page 127 Starting a GPS Activity From a Shared Location You can use the Garmin Connect app to share a location from Apple Maps to your watch, and navigate to that location (Sharing a Location From a Map Using the Garmin Connect App, page 119).
  • Page 128 Creating a Course on Garmin Connect Before you can create a course on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect, page 103). 1 From the Garmin Connect app, select 2 Select Training & Planning > Courses > Create Course.
  • Page 129 Creating a Round-Trip Course The device can create a round-trip course based on a specified distance and direction of navigation. 1 From the watch face, press 2 Select Map. 3 Press 4 Select Navigate > Round-Trip Course. 5 Select the activity you want to use while following the course. 6 Enter the total distance for the course.
  • Page 130 Setting a Reference Point You can set a reference point to provide the heading and distance to a location or bearing. Select an option: • Hold TIP: You can set a reference point while you are recording an activity. • From the watch face, press 2 Select Reference Point.
  • Page 131 If a contact declines, you must choose another emergency contact. Adding Contacts You can add up to 50 contacts to the Garmin Connect app. Contact emails can be used with the LiveTrack feature. Three of these contacts can be used as emergency contacts (Adding Emergency Contacts, page 123).
  • Page 132 CAUTION Incident detection is a supplemental feature available only for certain outdoor activities. Incident detection should not be relied on as a primary method to obtain emergency assistance. The Garmin Connect app does not contact emergency services on your behalf.
  • Page 133 > Connections to update the list of connections for your GroupTrack session. • Make sure all of your connections pair with their phones and start a LiveTrack session in the Garmin Connect app. • Make sure all your connections are in range (40 km or 25 mi.).
  • Page 134 Downloading Personal Audio Content Before you can send your personal music to your watch, you must install the Garmin Express application on your computer (garmin.com/express). You can load your personal audio files, such as .mp3 and .m4a files, to a Forerunner watch from your computer.
  • Page 135 Listening to Music 1 Hold from any screen to open the music controls. 2 Hold 3 Select an option: • If this is your first time listening to music, select Settings > Music > Music Providers. • If this is not your first time listening to music, select Music Providers. 4 Select an option: •...
  • Page 136 Music Playback Controls NOTE: Music playback controls may look different, depending on the selected music source. Select to view more music playback controls. Select to browse the audio files and playlists for the selected source. Select to adjust the volume. Select to play and pause the current audio file.
  • Page 137 When you first set up the watch, you must choose a sex. Most fitness and training algorithms are binary. For the most accurate results, Garmin recommends selecting your sex assigned at birth. After the initial setup, you can customize the profile settings in your Garmin Connect account.
  • Page 138 • Verify that your user profile settings are accurate (Setting Up Your User Profile, page 129). • Run often with the wrist or chest heart rate monitor. • View your heart rate trends and time in zones using your Garmin Connect account. User Profile...
  • Page 139 If you know your functional threshold power (FTP) or threshold power (TP) value, you can enter it and allow the software to calculate your power zones automatically. You can manually adjust your zones on the watch or using your Garmin Connect account. 1 From the watch face, hold 2 Select Watch Settings >...
  • Page 140 Power Manager Settings From the watch face, hold , and select Watch Settings > Power Manager. Battery Saver: Customizes system settings to extend battery life in watch mode (Customizing the Battery Saver Feature, page 132). Activity Power Modes: Customizes system settings to extend battery life during an activity (Customizing Power Modes, page 133).
  • Page 141 Customizing Power Modes Your device comes preloaded with several power modes, allowing you to quickly adjust system settings, activity settings, and GPS settings to extend battery life during an activity. You can customize existing power modes and create new custom power modes. 1 From the watch face, hold 2 Select Watch Settings >...
  • Page 142 If you enter your passcode incorrectly three times, the watch locks temporarily. After five incorrect attempts, the watch locks until you reset your passcode in the Garmin Connect app. If you have not paired your watch with your phone, the watch deletes your data and resets to the factory default settings after five incorrect attempts.
  • Page 143 Calibrating the Compass Manually NOTICE Calibrate the electronic compass outdoors. To improve heading accuracy, do not stand near objects that influence magnetic fields, such as vehicles, buildings, and overhead power lines. Your watch was already calibrated at the factory, and the watch uses automatic calibration by default. If you experience irregular compass behavior, for example, after moving long distances or after extreme temperature changes, you can manually calibrate the compass.
  • Page 144 Syncing the Time Each time you turn on the watch and acquire satellites or open the Garmin Connect app on your paired phone, the watch automatically detects your time zone and the current time of day. You can also manually sync the time when you change time zones, and to update for daylight saving time.
  • Page 145 Position Enhancement: Enables the watch to record more position details for certain activities, such as running or hiking. Restore and Reset Settings You can back up the settings from an existing Garmin watch and restore those settings to a different, compatible Garmin watch using the Garmin Connect app (Restoring Your Settings and Data from Garmin Connect, page 137).
  • Page 146 • To reset all of the watch settings to the factory default values and delete all user-entered information and activity history, select Delete Data and Reset Settings. NOTE: If you have set up a Garmin Pay wallet, this option deletes the wallet from your watch. If you have music stored on your watch, this option deletes your stored music.
  • Page 147 (Device Care, page 139). Your watch comes with a proprietary charging cable. For optional accessories and replacement parts, go to buy.garmin.com, or contact your Garmin dealer. 1 Plug the cable ( end) into the charging port on your watch. 2 Plug the other end of the cable into a USB-C ®...
  • Page 148 Even small amounts of sweat or moisture can cause corrosion of the electrical contacts when connected to a charger. Corrosion can prevent charging and data transfer. TIP: For more information, go to garmin.com/fitandcare. 1 Rinse with water, or use a damp lint-free cloth.
  • Page 149 Changing the Bands You can replace the bands with new Forerunner bands or compatible QuickFit ® 22 bands. 1 Use the pin tool to push in the watch pin. 2 Remove the band from the watch. 3 Select an option: •...
  • Page 150 • Map updates NOTE: Map updates are available only through Garmin Express. • Course updates • Data uploads to Garmin Connect • Product registration The device withstands pressure equivalent to a depth of 50 m. For more information, go to www.garmin.com/waterrating. Troubleshooting...
  • Page 151 You can find more information about this product on the Garmin website. • Go to support.garmin.com for additional manuals, articles, and software updates. • Go to buy.garmin.com, or contact your Garmin dealer for information about optional accessories and replacement parts. • Go to www.garmin.com/ataccuracy for information about feature accuracy.
  • Page 152 • Remove your watch from the Garmin Connect app and the Bluetooth settings on your phone to retry the pairing process. • If you bought a new phone, remove your watch from the Garmin Connect app on the phone you intend to stop using.
  • Page 153 ◦ Sync your watch to the Garmin Connect app using your Bluetooth enabled phone. ◦ Connect your watch to your Garmin account using a Wi‑Fi wireless network. While connected to your Garmin account, the watch downloads several days of satellite data, allowing it to quickly locate satellite signals.
  • Page 154 2 Wait while your data syncs. Syncing can take several minutes. NOTE: Refreshing the Garmin Connect app or the Garmin Express application does not sync your data or update your step count. The floors climbed amount does not seem accurate Your watch uses an internal barometer to measure elevation changes as you climb floors.
  • Page 155 NOTE: Not all data fields are available for all activity types. Some data fields require ANT+ or Bluetooth accessories to display data. Some data fields appear in more than one category on the watch. TIP: You can also customize the data fields from the watch settings in the Garmin Connect app. Cadence Fields...
  • Page 156 Distance Fields Name Description Distance The distance traveled for the current track or activity. Int. Distance The distance traveled for the current interval. Lap Distance The distance traveled for the current lap. Last Lap Dist. The distance traveled for the last completed lap. Last Move Dist.
  • Page 157 Floors Fields Name Description Floors Climbed The total number of floors climbed up for the day. Floors Descended The total number of floors climbed down for the day. Floors per Minute The number of floors climbed up per minute. Gears Name Description Di2 Battery...
  • Page 158 Name Description Vertical Ratio Gauge A color gauge showing the ratio of vertical oscillation to stride length. Heart Rate Fields Name Description The percentage of heart rate reserve (maximum heart rate minus resting heart % Heart Rate Reserve rate). Aerobic Training Effect The impact of the current activity on your aerobic fitness level.
  • Page 159 Name Description The average percentage of heart rate reserve (maximum heart rate minus resting Move %HRR heart rate) for the current move. Move HR The average heart rate for the current move. Move HR %Max. The average percentage of maximum heart rate for the current move. Time in Zone The time elapsed in each heart rate zone.
  • Page 160 Name Description Next Waypoint The next point on the route. You must be navigating for this data to appear. The distance to the left or right by which you have strayed from the original path of Off Course travel. You must be navigating for this data to appear. The estimated time remaining before you reach the next waypoint in the route.
  • Page 161 Name Description Rounds The number of exercise groups performed in an activity, such as jump rope. Steps The number of steps taken during the current activity. Stress Your current stress level. Sunrise The time of sunrise based on your GPS position. Sunset The time of sunset based on your GPS position.
  • Page 162 Power Fields Name Description % FTP The current power output as a percentage of functional threshold power. 3s Avg. Balance The 3-second moving average of the left/right power balance. 3s Power The 3-second moving average of power output. 3s Power to Weight The 3-second average power measured in watts per kilogram for the current activity.
  • Page 163 Name Description Last Lap Power The average power output for the last completed lap. The current power phase peak angle for the left leg. Power phase peak is the angle Left PPP range over which the rider produces the peak portion of the driving force. The current power phase angle for the left leg.
  • Page 164 Run Dynamics Name Description Average GCT Balance The average ground contact time balance for the current session. Average Ground Contact The average amount of ground contact time for the current activity. Time Average Step Speed Loss The average measure of step speed loss for the current activity. Avg.
  • Page 165 Speed Fields Name Description Avg. Moving Speed The average speed when moving for the current activity. Avg. Overall Speed The average speed for the current activity, including both moving and stopped speeds. Avg. Speed The average speed for the current activity. The average speed of travel for the current activity, regardless of the course steered and Avg.
  • Page 166 Stroke Fields Name Description Average Distance Per Stroke Swimming. The average distance traveled per stroke during the current activity. Paddle sports. The average distance traveled per stroke during the current Average Distance Per Stroke activity. Paddle sports. The average number of strokes per minute (spm) during the Average Stroke Rate current activity.
  • Page 167 Swolf Fields Name Description The average swolf score for the current activity. Your swolf score is the sum of the time for Average Swolf one length plus the number of strokes for that length (Swim Terminology, page 26). In open water swimming, 25 meters is used to calculate your swolf score. Interval Swolf The average swolf score for the current interval.
  • Page 168 Name Description Overall Ahead/Behind The overall time ahead or behind of the target pace or speed. Pose Time The stopwatch time for the current pose. Race Timer The time elapsed in the current sail race. Set Timer During a strength training activity, the amount of time spent in the current workout set. Stopped Time The total time stopped for the current activity.
  • Page 169 Elite runners tend to have quick and balanced strides. You can watch the gauge or data field during your run or view the summary on your Garmin Connect account after your run. As with the other running dynamics data, ground contact time balance is a quantitative measurement to help you learn about your running form.
  • Page 170 Vertical Oscillation and Vertical Ratio Data The data ranges for vertical oscillation and vertical ratio are slightly different depending on the sensor and whether it is positioned at the chest (HRM 600, HRM-Fit, or HRM-Pro series accessories) or at the waist (Running Dynamics Pod accessory).
  • Page 171 Color Zone Rating Males Females Elite <185 <190 Pink Superior 185 to 189 190 to 194 Purple Expert 190 to 194 195 to 199 Blue Well Trained 195 to 204 200 to 209 Green Trained 205 to 214 210 to 219 Yellow Intermediate 215 to 224...
  • Page 172 Endurance Score Ratings These tables include classifications for endurance score estimates by age and sex. Males Recreational Intermediate Trained Well Trained Expert Superior Elite 8300 and 18-20 Less than 4999 5000-5699 5700-6299 6300-6999 7000-7599 7600-8299 greater 8800 and 21-39 Less than 5099 5100-5799 5800-6599 6600-7299 7300-8099 8100-8799 greater...
  • Page 173 Females Recreational Intermediate Trained Well Trained Expert Superior Elite 6900 and 18-20 Less than 4599 4600-5099 5100-5499 5500-5999 6000-6399 6400-6899 greater 7300 and 21-39 Less than 4699 4700-5199 5200-5699 5700-6299 6300-6799 6800-7299 greater 7200 and 40-44 Less than 4699 4700-5199 5200-5699 5700-6199 6200-6699 6700-7199 greater...
  • Page 174 May 2025 GUID-025D75CF-3445-49E1-8D81-1AA74AB4E00F v1...