Garmin FORERUNNER *10XT, Owner'S Manual

Page 1: ...F O R E R U N N E R x 1 0 X T owner s manual MULTISPORT GPS TRAINING DEVICE 190 01371 00 Rev A Printed in Taiwan ...

Page 2: ...ormation concerning the use of this product Garmin the Garmin logo Forerunner Virtual Partner Auto Pause and Auto Lap are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries GSC Garmin Connect Virtual Racer USB ANT Stick ANT and ANT are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Firstbeat...

Page 3: ...Going for a Run 8 Saving Your Run 9 Run Options 9 Interval Workouts 14 Custom Workouts 16 Bike Training Options 18 Other Training Features 19 Swimming with Your Forerunner 19 Using the Countdown Timer 19 ANT Sensors 22 Pairing Your ANT Sensors 22 Heart Rate Monitor 23 Foot Pod 25 GSC 10 26 Using the Weight Scale 27 Fitness Equipment 27 Heart Rate Zone Calculations 28 ANT Sensor Troubleshooting 29 ...

Page 4: ...Navigation 34 GPS Settings 34 Settings 35 System Settings 35 Time Settings 36 Setting Your User Profile 36 Customizing the Training Pages 37 Device Information 43 Specifications 43 About the Battery 45 Heart Rate Monitor Battery 47 Changing the Wrist Band 48 Caring for Your Device 49 Updating the Software Using Garmin Connect 50 Appendix 51 Index 53 ...

Page 5: ...ion The device is powered by a built in lithium ion battery that you can charge using the charger included in the product box page 49 Setting Up the Device When using your Forerunner the first time follow the setup instructions in the Forerunner 910XT Quick Start Manual Registering Your Device Help us better support you by completing our online registration today Go to http my garmin com Keep the ...

Page 6: ...rrounding area before charging 1 Plug the USB connector on the charging clip cable into the AC adapter 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 4 Clip the charger securely over the face of the Forerunner 5 Charge the Forerunner completely A fully charged battery will last up to 20 hours depending on usage Turn...

Page 7: ... area 4 Wait while the Forerunner searches for satellites It may take 30 60 seconds to locate satellite signals Do not begin your activity until the locating satellites banner disappears The time of day and date are set automatically Keys Hold to turn the device on and off Select to turn on the backlight Select to search for a compatible weight scale ...

Page 8: ...ect to start and stop the timer LAP RESET Select to mark a new lap Hold to save your run and reset the timer MODE Select to view the timer and the menu The map and the compass also appear if they are active Select to exit a menu or a page Your settings are saved Hold to switch sport modes Icons power Press and hold to turn the Forerunner on and off Press to turn on and to adjust the backlight A st...

Page 9: ...ansmitter 3 Wrap the strap around your chest and connect it The Garmin logo should be right side up 4 Bring the device within range 3 m of the heart rate monitor TIP If the heart rate data is erratic or does not appear you may have to tighten the strap on your chest or warm up for 5 10 minutes After you put on the heart rate monitor it is on standby and ready to send data When the heart rate monit...

Page 10: ... page 15 Interval workouts page 16 Custom workouts page 17 Sport Mode Press and hold mode to change the sport mode All settings are specific to the current sport that you have selected Training Options Displaying Pace or Speed 1 Select MODE Settings Run Settings Pace Speed Pace Speed 2 Select Pace or Speed This setting controls the data shown on the following pages Virtual Partner history custom w...

Page 11: ... distance or calorie amount Each time you reach the alert amount the device beeps and displays a message Setting Advanced Alerts If you have an optional heart rate monitor foot pod or GSC 10 you can set up advanced alerts for heart rate and cadence 1 Select MODE Training Options Run Alerts 2 Select an option Select HR Alert to set the high and low heart rate values in beats per minute bpm NOTE For...

Page 12: ...s 2 Select Run Walk Run Walk Alert On 3 Select Run Alert and enter a time 4 Select Walk Alert and enter a time Each time you reach the alert amount the device beeps and displays a message The run walk alerts will repeat until you stop the timer Auto Lap The default Auto Lap setting is By Distance 1 mile or 1 kilometer NOTE Auto Lap does not function during interval or custom workouts Marking Laps ...

Page 13: ...to trigger the lap counter at the GPS location where you select START and at any location during the run where you select LAP Select Mark and Lap to trigger the lap counter at a specific GPS location marked before the run use Mark Position and at any location during the run where you select LAP Pausing Your Run Automatically NOTE Auto Pause does not function during interval or custom workouts You ...

Page 14: ...e through all of the training data pages while the timer is running 1 Select MENU Settings Run Settings Auto Scroll 2 Select Slow Medium or Fast Running With a Virtual Partner Your Virtual Partner is a training tool designed to help you meet your goals 1 Select MENU Training Virtual Partner 2 Select Virtual Partner On 3 Select Format and select Speed or Pace 4 Enter a value for the Virtual Partner...

Page 15: ... you can create a race you must have at least one saved activity 1 Select MENU Training Virtual Racer 2 Select Create New Race and select an activity from the list 3 Enter a name 4 Select the race 5 Select Do Race Virtual Racer Options Select MENU Training Virtual Racer and select a race View Stats Displays the time and distance of the previous activity Race Options Allows you to edit the race nam...

Page 16: ... to keep track of how many intervals you have completed Creating an Interval Workout 1 Select MENU Training Workouts Intervals 2 Select Edit Workout 3 Select Type and select Time Distance or Open TIP To create an open ended interval set the type to Open 4 Enter a distance or time interval value 5 Select Rest Type and select Distance Time or Open 6 If necessary enter a distance or time value for th...

Page 17: ...ct LAP to end an interval At any time select STOP to stop the timer If your interval workout has a cool down you must select LAP to end the interval workout Custom Workouts Custom workouts can include goals for each workout step and varied distances times and calories You can create custom workouts using Garmin Connect page 35 and transfer them to the Forerunner However you can also create and sav...

Page 18: ... your goal during the step For example select Heart Rate to maintain a consistent heart rate during the step 7 If necessary select a target zone or enter a custom range For example you can select a heart rate zone Each time you exceed or drop below the specified heart rate the device beeps and displays a message 8 If necessary select Rest Step Yes During a rest step the timer continues to run and ...

Page 19: ...Workout 3 Select START 4 Follow the on screen instructions When you complete all of the steps a message appears Stopping a Custom Workout At any time select LAP to end a step At any time select STOP to stop the timer Deleting a Custom Workout 1 Select MENU Training Workouts Custom 2 Select the workout 3 Select Delete Workout Yes Sending Workouts to Your Device Before you can wirelessly send workou...

Page 20: ...you should customize the cycling settings Changing Your Sport to Cycling Your Forerunner can display data and history for your bike training 1 Hold MODE 2 Select Bike After changing your sport you can set up alerts Auto Lap Auto Pause and Auto Scroll settings for your bike training pages 11 14 Training With a Bike Sensor For information about the GSC 10 see page 28 ...

Page 21: ...ce in a swimming cap for the most accurate speed and distance data 1 Press and hold mode select Other 2 Press mode select Settings Other Settings Swim 3 Select Enabled Yes note The swim setting must be turned on to get accurate distance data 4 Press start to start the timer 5 When you have finished swimming press lap or stop to view your distance and average speed in the data fields You must press...

Page 22: ...ing a boat race Note During the countdown history is not recorded The swim setting must be turned off to access the countdown timer 1 Press and hold mode select Other 2 Press mode select Settings Other Settings Countdown Timer 3 Select Countdown Timer On 4 Enter the countdown time 5 Press start to begin the countdown timer You will hear 5 beeps before the timer starts automatically ...

Page 23: ...Forerunner x10XT Owner s Manual 23 Other Training Features ...

Page 24: ...structions If your Forerunner does not show data from the accessory you may need to pair the accessory to your Forerunner Pairing is the connecting of ANT wireless sensors for example connecting your foot pod with a Forerunner After you pair the first time your Forerunner automatically recognizes your foot pod each time it is activated Make sure that the ANT sensor is compatible with your Garmin d...

Page 25: ... rate zones you must enable the heart rate monitor The Forerunner uses your user profile information from the initial setup to determine your heart rate zones For the most accurate calorie data during your activity set your maximum heart rate resting heart rate and heart rate zones 1 Select MODE Settings Run Settings Heart Rate HR Zones 2 Enter you maximum heart rate If you do not know it use 220 ...

Page 26: ...Fitness Goals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles Your heart rate is a good measure of exercise intensity Training in certain heart rate zones can help you improve cardiovascular capacity and strength Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury If you know...

Page 27: ...he battery When the battery is low a message appears on your Forerunner Approximately five hours of battery life remain Choosing Your Speed Source If you plan to train outdoors you can set the Forerunner to use foot pod data to calculate pace rather than using GPS Select MODE Settings Run Settings Foot Pod Speed Source Foot Pod About Foot Pod Calibration Calibrating your foot pod is optional and c...

Page 28: ...ally If your foot pod distance seems slightly high or low each time you run you can manually adjust the calibration factor The calibration formula is actual distance use a regulation track recorded distance current calibration factor new calibration factor For example 1600 m 1580 m 95 96 2 1 Select MODE Settings Run Settings Foot Pod Calibration Factor 2 Adjust the calibration factor GSC 10 Cadenc...

Page 29: ...ons specific to your bike sensor refer to the manufacturer s instructions 1 Select MODE Settings Bike Settings Bike 1 ANT Spd Cad Calibration 2 Select an option To use GPS to determine your wheel size select Auto To enter your wheel size select Manual Power Meters For a list of third party ANT sensors that are compatible with the Edge go to www garmin com intosports Pairing Your Power Meter Refer ...

Page 30: ...composition parameters are read and recorded 3 Step off the scale TIP If an error occurs step off the scale and try again About Lifetime Athletes The lifetime athlete setting affects certain weight scale calculations 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 Fitne...

Page 31: ...Forerunner x10XT Owner s Manual 31 ANT Sensors more linking instructions ...

Page 32: ...d recovery pace 3 70 80 Moderate pace more difficult to hold conversation Improved aerobic capacity optimal cardiovascular training 4 80 90 Fast pace and a bit uncomfortable breathing forceful Improved anaerobic capacity and threshold improved speed 5 90 100 Sprinting pace unsustainable for long period of time labored breathing Anaerobic and muscular endurance increased power ANT Sensor Troublesho...

Page 33: ...ctrodes Dirt and sweat residue on the electrodes can interfere with heart rate signals Wear a cotton shirt or wet your shirt if suitable for your activity 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 2 4 GHz wireless sensors which can interfere...

Page 34: ...d The history can also display the average and maximum heart rate and cadence data if you are using the heart rate monitor foot pod or cadence sensor optional accessories 1 Select MENU History Activities 2 Swipe up or down to view your saved activities 3 Select an activity 4 Scroll to the bottom of the page and select View Laps 5 Swipe up or down to scroll through laps Viewing Pace or Speed in His...

Page 35: ...es Select MENU History Options Delete All Activities Yes Using Free Software Garmin provides two software options for storing and analyzing your run history Garmin Connect is Web based software www garminconnect com You can use Garmin Connect on any computer with Internet access Garmin Training Center is computer software that does not require the Internet after installation It operates directly o...

Page 36: ...he USB ANT Stick into a USB port on your computer 2 Bring your device within range 3 m of your computer When the ANT Agent finds your device the ANT Agent displays the unit ID and asks you if you want to pair 3 Select Yes 4 Follow the on screen instructions Preventing Data Transfer You can prevent transferring data to or from any computer even a paired computer Select MENU Settings System Data Tra...

Page 37: ...e 3 If necessary select Edit to edit the properties Editing Locations 1 Select MENU Where To Locations 2 Select a location 3 Select View Location Edit 4 Select an attribute For example select Edit Elevation to enter a known altitude for the location 5 Enter the new information Deleting Locations 1 Select MENU Where To Locations 2 Select a location 3 Select Delete Location Yes Navigating to a Saved...

Page 38: ... Start The compass page appears The Forerunner navigates you back to the starting point of your run Stopping the Navigation Select MENU Where To Stop Navigation GPS Settings Turning Off GPS Select MENU Settings System GPS GPS Off When GPS is off speed and distance data are not available unless you have an optional sensor that sends speed and distance data to the device such as the foot pod or GSC ...

Page 39: ...a Recording controls how the device records activity data Smart records key points where you change direction speed or heart rate Every Second records points every second It creates a very detailed record of your activity however it greatly increases the size of the activity GPS page 38 Backlight page 49 Customizing the Unit Settings You can customize units of measure for distance pace and speed e...

Page 40: ...rent time of day Setting Your User Profile The Forerunner uses information that you enter about yourself to calculate accurate run data You can modify the following user profile information gender age weight and height 1 Select MENU Settings User Profile 2 Modify the settings About Calories Calorie expenditure and heart rate analysis technology is provided and supported by Firstbeat Technologies L...

Page 41: ...h longer activities more than 40 minutes 2 0 2 9 Maintains your aerobic fitness 3 0 3 9 Improves your aerobic fitness if repeated as part of your weekly training program 4 0 4 9 Highly improves your aerobic fitness if repeated 1 2 times per week with adequate recovery time 5 0 Causes temporary overload with high improvement Train up to this number with extreme care Requires additional recovery day...

Page 42: ...ds with the symbol display statute or metric units Data fields with the symbol require an ANT sensor Data Field Description Cadence For running cadence is measured in steps per minute spm For cycling cadence is measured in revolutions of the crank arm per minute rpm Cadence Average Average cadence for the duration of your current activity Cadence Lap Average cadence for the current lap Calories Am...

Page 43: ...he remaining distance when the step duration is a distance amount Elevation Distance above or below sea level Data Field Description GPS Accuracy The margin of error for your exact location For example your GPS location is accurate to within 12 feet Grade Calculation of rise over run For example if for every 10 feet you climb elevation you travel 200 feet distance your grade is 5 Heading The direc...

Page 44: ...R Avg Max Average percentage of maximum heart rate for the activity HR Lap Average heart rate in the current lap Data Field Description HR Lap HRR Average percentage of heart rate reserve maximum heart rate minus resting heart rate for the lap HR Lap Max Average percentage of maximum heart rate for the lap HR Zone Current range of heart rate 1 to 5 The default zones are based on your user profile ...

Page 45: ...an be set in Garmin Connect Reps to Go During a workout the remaining repetitions Speed Current speed Speed Average Average speed for the activity Data Field Description Speed Lap Average speed in the current lap Speed Last Lap Average speed during the last completed lap Speed Zone Current range of speed Zones can be set in Garmin Connect Sunrise The time of sunrise based on your GPS position Suns...

Page 46: ...unt of time during the last completed lap Time of Day Current time of day based on your time settings format time zone and daylight saving time Time to Go During a workout the remaining time in the interval or step Data Field Description Training Effect TE Current impact 1 0 5 0 on your aerobic fitness page 40 Customizing the Favorites Category 1 Select MENU Settings Training Pages 2 Select a trai...

Page 47: ...Ah rechargeable lithium ion battery Battery life 20 hours typical use xref Operating temperature range From 4 F to 140 F from 20 C to 60 C Water resistance 164 ft 50 m Radio frequency protocol 2 4 GHz ANT wireless communications protocol Compatible accessories ANT wireless technology works with compatible heart rate monitor foot pod GSC 10 power weight scale and fitness equipment ...

Page 48: ...uency protocol 2 4 GHz ANT wireless communications protocol About the Battery warning This product contains a lithium ion battery See the Important Safety and Product Information guide in the product box for product warnings and other important information The actual battery life of a fully charged battery depends on how much time you use GPS the backlight and power save mode Exposure to extremely...

Page 49: ...select Keys Alerts Adjusting the Backlight Timeout 1 Select MENU Settings System Backlight Timeout 2 Select a short backlight timeout Heart Rate Monitor Battery warning Do not use a sharp object to remove user replaceable batteries Contact your local waste disposal department to properly recycle the batteries Perchlorate Material special handling may apply See www dtsc ca gov hazardouswaste perchl...

Page 50: ...gasket 5 Replace the back cover and the four screws After you replace the heart rate monitor battery you must pair it with the device again Changing the Wrist Band You can purchase a fabric wrist band accessory for the Forerunner http buy garmin com 1 Use the pin tool to remove the pins NOTE Do not discard the pins 2 Align the top of the Forerunner with the connector ...

Page 51: ...the connector to the loop 6 Repeat steps 2 5 for the bottom connector Caring for Your Device notice Do not store the device where prolonged exposure to extreme temperatures can occur because it can cause permanent damage Never use a hard or sharp object to operate the touchscreen or damage may result Do not use a sharp object to clean the area between the screen and bezel Avoid chemical cleaners a...

Page 52: ...d water with a mild detergent after every five uses Do not put the strap in a washing machine or a dryer To prolong the life of your heart rate monitor unsnap the module when not in use Updating the Software Using Garmin Connect Before you can update the device software you must pair the USB ANT Stick with your computer page 36 1 Connect the USB ANT Stick to your computer 2 Go to www garminconnect...

Page 53: ...Forerunner x10XT Owner s Manual 53 Device Information ...

Page 54: ...54 Forerunner x10XT Owner s Manual Device Information ...

Page 55: ...Forerunner x10XT Owner s Manual 55 Appendix Appendix Contacting Garmin Product Support 64 Registering Your Device 64 Buying Accessories 64 move Data Field Options 67 Troubleshooting ...

Page 56: ...56 Forerunner x10XT Owner s Manual Appendix ...

Page 57: ...ors 26 C cadence alerts 10 data fields 38 GSC 10 26 calibrating bike sensors 26 foot pod 25 26 calorie alerts 9 data fields 38 expenditure 36 caring for your devices 49 charging 46 coordinates 33 countdown timer 19 custom workouts 16 D data fields 38 41 data recording 35 deleting custom workout 18 history 31 locations 33 distance alerts 9 data fields 39 E elevation data fields 39 location 33 F fit...

Page 58: ...king your location 33 N navigating back to start 34 to locations 33 New Leaf 38 P pace 9 30 41 pairing ANT sensors 22 pausing an activity 12 power save 45 profile 36 R registering your device 5 resetting history totals 31 S satellite signals 34 saving locations 33 your activity 9 scale 27 sensors 22 29 smart recording 35 software 5 31 specifications 43 44 speed 9 30 41 speed source 25 sport mode 8...

Page 59: ...erring history 32 troubleshooting ANT accessories 29 U units 35 updating the software 5 user profile 36 V vibration alerts 35 Virtual Partner 13 Virtual Racer 13 14 W walking breaks 10 water resistance 43 44 weight scale 27 workouts custom 16 interval 14 wrist band 48 ...

Page 60: ...pei City 221 Taiwan R O C www garmin com support 2011 Garmin Ltd or its subsidiaries www garmin com 00 358 19 311 001 00 33 1 5517 81 89 0180 5 42 76 46 880 0180 5 42 76 46 550 00 39 02 3669 9699 0800 0233937 815 69 555 00800 4412 454 44 2380 662 915 00 35 1214 447 460 00 46 7744 52020 00 902 00 70 97 43 0 3133 3181 0 00 32 2672 5254 1 866 429 9296 00 45 4810 5050 913 397 8200 1 800 800 1020 0808 ...