Garmin FORERUNNER 45, Owner'S Manual

Page 1: ...FORERUNNER 45 45PLUS Owner sManual ...

Page 2: ...ve IQ and TrueUp are trademarks of Garmin Ltd or its subsidiaries These trademarks may not be used without the express permission of Garmin Android is a trademark of Google Inc Apple iPhone and Mac are trademarks of Apple Inc registered in the U S and other countries The Bluetooth word mark and logos are owned by the Bluetooth SIG Inc and any use of such marks by Garmin is under license The Cooper...

Page 3: ... 14 Controlling Music Playback on a Connected Smartphone 14 Enabling Bluetooth Notifications 14 Viewing Notifications 14 Managing Notifications 14 Turning Off the Bluetooth Smartphone Connection 15 Turning On and Off Smartphone Connection Alerts 15 Syncing Activities 15 Playing Audio Prompts During Your Activity 15 Safety and Tracking Features 16 Adding Emergency Contacts 16 Turning Incident Detec...

Page 4: ...cking Settings 33 Turning Off Activity Tracking 33 Watch Face Settings 33 Customizing the Watch Face 34 Downloading Connect IQ Features 34 Downloading Connect IQ Features Using Your Computer 34 System Settings 34 Time Settings 34 Time Zones 35 Changing the Backlight Settings 35 Setting the Device Sounds 35 Displaying Pace or Speed 35 Changing the Units of Measure 35 Clock 35 Setting the Time Manua...

Page 5: ...e 41 My phone will not connect to the device 42 Can I use the cardio activity outdoors 42 Tips for Existing Garmin Connect Users 42 Maximizing Battery Life 42 How can I manually pair ANT sensors 43 Appendix 43 Data Fields 43 VO2 Max Standard Ratings 44 Wheel Size and Circumference 45 Index 47 Table of Contents iii ...

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Page 7: ...d off Hold to view the controls menu START STOP Select to start and stop the activity timer Select to choose an option or to acknowledge a message BACK Select to return to the previous screen Select to record a lap during an activity DOWN Select to scroll through the widgets data screens options and settings Hold to open the music controls Controlling Music Playback on a Connected Smartphone page ...

Page 8: ...one install and open the Garmin Connect app 2 Bring your smartphone within 10 m 33 ft of your device 3 Select LIGHT to turn on the device The first time you turn on the device it is in pairing mode TIP You can hold UP and select Phone Pair Phone to manually enter pairing mode 4 Select an option to add your device to your Garmin Connect account If this is the first time you are pairing a device wit...

Page 9: ...atch face select START 2 Select an activity 3 Go outside and wait while the device locates satellites 4 Select START to start the activity timer 5 Go for a run 6 After you complete your run select STOP to stop the timer 7 Select an option Select Resume to restart the timer Select Save to save the run and reset the timer You can view a summary or select DOWN to view more data Select Discard Yes to ...

Page 10: ... Select BACK to record laps Select UP or DOWN to view additional data pages Stopping an Activity 1 Select STOP 2 Select an option To resume your activity select Resume To save the activity select Save NOTE If self evaluation is enabled you can enter your perceived effort for the activity Enabling Self Evaluation page 32 To discard the activity select Discard Yes Evaluating an Activity Before you c...

Page 11: ...ate your custom workout 5 Select Save 6 Enter a name for your workout and select Save The new workout appears in your list of workouts NOTE You can send this workout to your device Sending a Custom Workout to Your Device page 5 Sending a Custom Workout to Your Device You can send a custom workout you created with the Garmin Connect app to your device Creating a Custom Workout on Garmin Connect pag...

Page 12: ...y date 4 Select a workout 5 Select an option To view the steps for the workout select View To start the workout select Do Workout 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 co...

Page 13: ...Creating an Interval Workout Interval workouts are available for running and biking activities 1 From the watch face select START 2 Select an activity 3 Select Options Workouts Intervals Edit Interval Type NOTE This option appears only when you have workouts loaded on your device for the selected activity 4 Select Distance Time or Open TIP You can create an open ended interval by selecting the Ope...

Page 14: ...alk break alerts are available only for running activities 3 Select Options Alerts Run Walk 4 Set the run time for each interval 5 Set the walk time for each interval 6 Go for a run Each time you complete an interval a message appears The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds page 35 After you turn on the run walk intervals it is used each time you ...

Page 15: ...he device displays any new personal records you achieved during that activity Personal records include your fastest time over several typical race distances and longest run or ride Viewing Your Personal Records 1 From the watch face hold UP 2 Select History Records 3 Select a sport 4 Select a record 5 Select View Record Restoring a Personal Record You can set each personal record back to the one p...

Page 16: ...unt Using the Move Alert Sitting for prolonged periods of time can trigger undesirable metabolic state changes The move alert reminds you to keep moving After one hour of inactivity Move and the red bar appear Additional segments appear after every 15 minutes of inactivity The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds page 35 Go for a short walk at leas...

Page 17: ...or vigorous intensity level Wear your device all day and night for the most accurate resting heart rate Sleep Tracking While you are sleeping the device automatically detects your sleep and monitors your movement during your normal sleep hours You can set your normal sleep hours in the user settings on your Garmin Connect account Sleep statistics include total hours of sleep sleep levels and sleep...

Page 18: ... you to control the music player on your smartphone Phone notifications Displays phone notifications and messages on your Forerunner device Safety and tracking features Allows you to send messages and alerts to friends and family as well as request assistance from emergency contacts set up in the Garmin Connect app For more information go to Safety and Tracking Features page 16 Social media intera...

Page 19: ... steps calories burned and more Notifications Alerts you to incoming calls texts social network updates and more based on your smartphone notification settings Steps Tracks your daily step count step goal and data for previous days Stress Displays your current stress level and a graph of your stress level You can do a breathing activity to help you relax Weather Displays the current temperature an...

Page 20: ... and previous track Enabling Bluetooth Notifications Before you can enable notifications you must pair the Forerunner device with a compatible mobile device Pairing Your Smartphone with Your Device page 2 1 From the watch face hold UP 2 Select Phone Notifications Status On 3 Select During Activity 4 Select a notification preference 5 Select a sound preference 6 Select Not During Activity 7 Select ...

Page 21: ...ng status and fitness For example you can record a ride with an Edge device and view your activity details on your Forerunner device 1 From the watch face hold UP 2 Select User Profile Physio TrueUp When you sync your device with your smartphone recent activities from your other Garmin devices appear on your Forerunner device Playing Audio Prompts During Your Activity Before you can set up audio p...

Page 22: ...ws you to send messages to friends and family during an event providing real time updates NOTE This feature is available only if your device is connected to an Android smartphone Adding Emergency Contacts Emergency contact phone numbers are used for the incident detection and assistance features 1 From the Garmin Connect app select or 2 Select Safety Tracking Incident Detection Assistance Add Emer...

Page 23: ...ted on the back of the device See Tips for Erratic Heart Rate Data page 17 for more information about wrist based heart rate For more information about accuracy go to garmin com ataccuracy Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear you can try these tips Clean and dry your arm before putting on the device Avoid wearing sunscreen lotion and insect repellen...

Page 24: ...T compatible device NOTE The pairing instructions differ for each Garmin compatible device See your owner s manual TIP To stop broadcasting your heart rate data select any key and select Yes Broadcasting Heart Rate Data During an Activity You can set up your Forerunner device to broadcast your heart rate data automatically when you begin an activity For example you can broadcast your heart rate da...

Page 25: ... fitness A heart rate zone is a set range of heartbeats per minute The five commonly accepted heart rate zones are numbered from 1 to 5 according to increasing intensity Generally heart rate zones are calculated based on percentages of your maximum heart rate Fitness Goals Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles You...

Page 26: ...rt Rate Perceived Exertion Benefits 1 50 60 Relaxed easy pace rhythmic breathing Beginning level aerobic training reduces stress 2 60 70 Comfortable pace slightly deeper breathing conversation possible Basic cardiovascular training good 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 uncom...

Page 27: ...e your fitness age can decrease over time Purple Superior Blue Excellent Green Good Yellow Fair Red Poor VO2 max data is provided by Firstbeat Analytics VO2 max analysis is provided with permission from The Cooper Institute For more information see the appendix VO2 Max Standard Ratings page 44 and go to www CooperInstitute org Recovery Time You can use your Garmin device with wrist based heart rat...

Page 28: ...at first The device requires a few runs to learn about your running performance Heart Rate Variability and Stress Level Stress level is the result of a three minute test performed while standing still where the Forerunner device analyzes heart rate variability to determine your overall stress Training sleep nutrition and general life stress all impact how a runner performs The stress level range i...

Page 29: ...reserve energy The Body Battery level range is from 0 to 100 where 0 to 25 is low reserve energy 26 to 50 is medium reserve energy 51 to 75 is high reserve energy and 76 to 100 is very high reserve energy You can sync your device 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 25 Heart...

Page 30: ...dget NOTE You may need to add the widget to your widget loop Customizing the Widget Loop page 31 2 Select START to view a combined graph of your Body Battery and stress level Blue bars indicate periods of rest Orange bars indicate periods of stress Gray bars indicate times that you were too active to determine your stress level 3 Select DOWN to see your Body Battery data since midnight 24 Heart Ra...

Page 31: ...history widget for quick access to your activity data Customizing the Widget Loop page 31 1 From the watch face hold UP 2 Select History 3 Select This Week or Previous Weeks 4 Select an activity 5 Select DOWN to view additional details about the activity Deleting History 1 From the watch face hold UP 2 Select History Options 3 Select an option Select Delete All Activities to delete all activities ...

Page 32: ...letely remove the files Disconnecting the USB Cable If your device is connected to your computer as a removable drive or volume you must safely disconnect your device from your computer to avoid data loss If your device is connected to your Windows computer as a portable device it is not necessary to safely disconnect the device 1 Complete an action For Windows computers select the Safely Remove H...

Page 33: ... customizable reports Plan your training You can choose a fitness goal and load one of the day by day training plans Track your progress You can track your daily steps join a friendly competition with your connections and meet your goals Share your activities You can connect with friends to follow each other s activities or post links to your activities on your favorite social networking sites Man...

Page 34: ...ve data until you put it on 2 Bring the device within 3 m 10 ft of the sensor NOTE Stay 10 m 33 ft away from other ANT sensors while pairing 3 From the watch face hold UP 4 Select Sensors Accessories Add New 5 Select an option Select Search All Select your sensor type After the sensor is paired with your device the sensor status changes from Searching to Connected Sensor data appears in the data s...

Page 35: ...ve calibrated a foot pod with another Garmin product you may know your calibration factor 1 From the watch face hold UP 2 Select Sensors Accessories 3 Select your foot pod 4 Select Cal Factor Set Value 5 Adjust the calibration factor Increase the calibration factor if your distance is too low Decrease the calibration factor if your distance is too high Setting Foot Pod Speed and Distance Before yo...

Page 36: ...r edit a workout Following a Workout page 5 Select Data Screens to customize the data screens and data fields Customizing the Data Fields page 31 Select Alerts to customize your training alerts Alerts page 31 Select Laps to set how laps are triggered Marking Laps by Distance page 32 Select Auto Pause to change when the activity timer automatically pauses Using the Auto Pause Feature page 32 Select...

Page 37: ...nterval For example you can set the device to alert you every 30 minutes 1 From the watch face select START 2 Select an activity 3 Select Options Alerts Add New 4 Select Time Distance or Calories 5 Turn on the alert 6 Select or enter a value Each time you reach the alert value a message appears The device also beeps or vibrates if audible tones are turned on Setting the Device Sounds page 35 Setti...

Page 38: ... The lap key stays on for the selected activity profile until you turn off the lap key Using the Auto Pause Feature You can use the Auto Pause feature to pause the activity timer automatically when you stop moving This feature is helpful if your activity includes stop lights or other places where you need to stop NOTE History is not recorded while the timer is stopped or paused 1 From the watch fa...

Page 39: ...llite constellation built by the United States GLONASS A satellite constellation built by Russia GALILEO A satellite constellation built by the European Space Agency Activity Tracking Settings From the watch face hold UP and select Activity Tracking Status Turns off the activity tracking features Move Alert Displays a message and the move bar on the digital watch face and steps screen The device a...

Page 40: ...ngs Changing the Backlight Settings page 35 Sounds Sets the device sounds such as key tones alerts and vibrations Setting the Device Sounds page 35 Do Not Disturb Turns on or off do not disturb mode You can use the Sleep Time option to turn on do not disturb mode automatically during your normal sleep hours You can set your normal sleep hours on your Garmin Connect account Using Do Not Disturb Mod...

Page 41: ... vibration when keys are selected or when an alert is triggered 1 From the watch face hold UP 2 Select System Sounds 3 Select an option Select Key Tones to turn the key tones on and off Select Alert Tones to enable the alert tones settings Select Vibration to turn device vibration on and off Select Key Vibe to enable vibration when you select a key Displaying Pace or Speed You can change the type ...

Page 42: ...1 From the watch face hold UP 2 Select Alarm Clock 3 Select an alarm 4 Select Delete Starting the Countdown Timer 1 From any screen hold LIGHT 2 Select Timer 3 Enter the time 4 If necessary select Restart On to automatically restart the timer after it expires 5 If necessary select Sounds and select a type of notification 6 Select Start Timer Using the Stopwatch 1 From any screen hold LIGHT 2 Selec...

Page 43: ...e charging or connecting to a computer Refer to the cleaning instructions Device Care page 38 1 Plug the small end of the USB cable into the charging port on your device 2 Plug the large end of the USB cable into a USB charging port 3 Charge the device completely Tips for Charging the Device 1 Connect the charger securely to the device to charge it using the USB cable Charging the Device page 37 Y...

Page 44: ...rolonged exposure to extreme temperatures can occur because it can cause permanent damage Cleaning the Device NOTICE 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 1 Wipe the device using a cloth dampened with a mild detergent solution 2 Wipe it dry After cleaning allow the device t...

Page 45: ...ncing Data with Garmin Connect page 12 When new software is available the Garmin Connect app automatically sends the update to your device The update is applied when you are not actively using the device When the update is complete your device restarts Setting Up Garmin Express 1 Connect the device to your computer using a USB cable 2 Go to www garmin com express 3 Follow the on screen instruction...

Page 46: ...ct an option Sync your step count with the Garmin Connect application Using Garmin Connect on Your Computer page 28 Sync your step count with the Garmin Connect app Manually Syncing Data with Garmin Connect page 12 2 Wait while the device syncs your data Syncing can take several minutes NOTE Refreshing the Garmin Connect app or the Garmin Connect application does not sync your data or update your ...

Page 47: ...ettings 1 Hold LIGHT for 15 seconds The device turns off 2 Hold LIGHT for one second to turn on the device Resetting All Default Settings NOTE This deletes all user entered information and activity history 1 From the watch face hold UP 2 Select System Reset 3 Select an option To reset all of the device settings to the factory default values and save all activity information select Reset Settings T...

Page 48: ... 4 Select START to start the activity timer GPS stays on for the selected activity until you turn it off Tips for Existing Garmin Connect Users 1 From the Garmin Connect app select or 2 Select Garmin Devices Add Device Maximizing Battery Life You can do several things to extend the life of the battery Reduce the backlight timeout Changing the Backlight Settings page 35 Turn off Bluetooth wireless ...

Page 49: ...Average Speed The average speed for the current activity Cadence Running The steps per minute right and left Cadence Cycling The number of revolutions of the crank arm Your device must be connected to a cadence accessory for this data to appear Calories The amount of total calories burned Distance The distance traveled for the current track or activity Heart Rate Your heart rate in beats per minut...

Page 50: ...44 42 4 39 2 35 5 32 3 Fair 40 41 7 40 5 38 5 35 6 32 3 29 4 Poor 0 40 41 7 40 5 38 5 35 6 32 3 29 4 Females Percentile 20 29 30 39 40 49 50 59 60 69 70 79 Superior 95 49 6 47 4 45 3 41 1 37 8 36 7 Excellent 80 43 9 42 4 39 7 36 7 33 30 9 Good 60 39 5 37 8 36 3 33 30 28 1 Fair 40 36 1 34 4 33 30 1 27 5 25 9 Poor 0 40 36 1 34 4 33 30 1 27 5 25 9 Data reprinted with permission from The Cooper Instit...

Page 51: ...f your wheel or use one of the calculators available on the internet Tire Size Wheel Circumference mm 20 1 75 1515 20 1 3 8 1615 22 1 3 8 1770 22 1 1 2 1785 24 1 1753 24 3 4 Tubular 1785 24 1 1 8 1795 24 1 75 1890 24 1 1 4 1905 24 2 00 1925 24 2 125 1965 26 7 8 1920 26 1 1 0 1913 26 1 1952 26 1 25 1953 26 1 1 8 1970 26 1 40 2005 26 1 50 2010 26 1 75 2023 26 1 95 2050 26 2 00 2055 26 1 3 8 2068 26 ...

Page 52: ... x 2 3 2326 650 x 20C 1938 650 x 23C 1944 650 35A 2090 650 38B 2105 650 38A 2125 700 18C 2070 700 19C 2080 700 20C 2086 700 23C 2096 700 25C 2105 700C Tubular 2130 700 28C 2136 700 30C 2146 700 32C 2155 700 35C 2168 700 38C 2180 700 40C 2200 700 44C 2235 700 45C 2242 700 47C 2268 46 Appendix ...

Page 53: ...8 workouts 7 8 K keys 1 32 38 L language 41 laps 1 25 30 32 LiveTrack 16 M main menu customizing 31 menu 1 Move IQ 33 music playing 14 music controls 14 N notifications 14 O outdoor training 42 P pace 35 pairing 42 ANT sensors 18 43 smartphone 2 42 pairing ANT sensors 28 personal records 9 25 deleting 9 profiles 30 activity 3 30 user 30 projected finish time 22 R recovery 21 22 resetting the devic...

Page 54: ...support garmin com GUID B13F60F2 C67C 46A2 B03F 8F8FD01EF80A v6 May 2021 ...