Garmin Forerunner 405, Owner'S Manual

Page 1: ...F O R E R U N N E R 4 0 5 owner s manual GPS ENABLED SPORTS WATCH WITH WIRELESS SYNC ...

Page 2: ...or improvements Visit the Garmin Web site www garmin com for current updates and supplemental information concerning the use and operation of this and other Garmin products Garmin the Garmin logo Forerunner Dynastream Garmin Training Center Auto Pause Auto Lap Virtual Partner are trademarks of Garmin Ltd or its subsidiaries registered in the USA and other countries Garmin Connect ANT ANT Agent ANT...

Page 3: ...support or contact Garmin USA by phone at 913 397 8200 or 800 800 1020 In the UK contact Garmin Europe Ltd by phone at 0808 2380000 In Europe go to www garmin com support and click Contact Support for in country support information or contact Garmin Europe Ltd by phone at 44 0 870 8501241 Product Registration Help us better support you by completing our online registration today Go to http my garm...

Page 4: ...nals 5 Step 5 Pair the Heart Rate Monitor Optional 6 Step 6 Go for a Run 8 Step 7 Download Free Software 8 Step 8 Pair Your Computer and Forerunner 8 Step 9 Transfer Data to Your Computer 9 Time Date Mode 10 Time Options 10 Training Mode 11 About the Training Page 11 Sport Mode 11 Auto Pause 12 Auto Lap 12 Auto Scroll 13 Timeout 13 Speed Units 14 Virtual Partner 14 Workouts 15 Courses 19 GPS Mode ...

Page 5: ...s 33 Pairing Accessories 33 Heart Rate Monitor 34 Foot Pod 37 GSC 10 38 Appendix 39 Resetting the Forerunner 39 Clearing User Data 39 Updating the Forerunner Software Using Garmin Connect 39 Battery Information 40 Specifications 40 Software License Agreement 42 Declaration of Conformity 43 Troubleshooting 44 Heart Rate Zone Table 45 Index 46 ...

Page 6: ...indefinitely in the memory of the unit without the need for external power Back up important user data by transferring it to Garmin Connect or Garmin Training Center See page 9 Water Immersion The Forerunner is waterproof to IEC Standard 60529 IPX7 It can withstand immersion in 1 meter of water for 30 minutes Prolonged submersion can cause damage to the unit After submersion be certain to wipe dry...

Page 7: ...he product box for product warnings and other important information Step 1 Use the Touch Bezel The silver bezel around the watch face acts as a multifunction button Tap quickly press your finger on the bezel to make a selection toggle a menu option or change pages Touch and hold hold your finger on one of the four labeled areas on the bezel to switch modes Double press press two fingers on two are...

Page 8: ... GPS mode menu touch and hold to open the menu page training touch and hold to enter training mode start stop enter Press to start stop the timer in training mode Press to make a selection Press to exit power save mode lap reset quit Press to create a new lap in training mode Press and hold to reset the timer in training mode Press to exit a menu or page Press to exit power save mode ...

Page 9: ...cidental bezel taps due to moisture or inadvertent bumping press enter and quit simultaneously To unlock the bezel press enter and quit simultaneously again Power Save Mode After a period of inactivity the Forerunner switches to power save mode The Forerunner is inactive if the timer is not running you are not navigating to a destination and viewing the navigation page and you have not pressed any...

Page 10: ...thoroughly dry the charging contacts and surrounding area before charging TIP The Forerunner will not charge when outside the temperature range of 32 F 122 F 0 C 50 C 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 N9 Ì Ï 02 Forerunner 405 123456...

Page 11: ...rate monitor to pair connect with your Forerunner See Step 5 for more information Step 4 Acquire Satellite Signals To set the correct time of day and begin using the Forerunner you must acquire GPS satellite signals It may take a few minutes to acquire signals Note To turn off the GPS receiver and use the Forerunner indoors see page 21 Note You cannot acquire satellites in power save mode To exit ...

Page 12: ...onal While you are trying to pair your heart rate monitor with your Forerunner for the first time move 10 m away from other heart rate monitors The heart rate monitor is on standby and ready to send data Wear the heart rate monitor directly on your skin just below your breastplate It should be snug enough to stay in place during your run 1 Push one tab on the strap through the slot in the heart ra...

Page 13: ... or enter to exit power save mode 5 Bring the Forerunner within range 3 m of the heart rate monitor The heart rate icon appears on the training mode pages 6 If heart rate data does not appear or if you have erratic heart rate data follow the tips on page 34 If the problem persists you may have to pair the sensors again See page 33 Tip Set your maximum heart rate and resting heart rate in Settings ...

Page 14: ...un data and reset the timer Step 7 Download Free Software ANT Agent allows you to use your Forerunner with Garmin Connect a Web based training tool and Garmin Training Center a computer based training tool 1 Go to www garmin com forerunner405 2 Follow the on screen instructions to download and install ANT Agent Step 8 Pair Your Computer and Forerunner Note Before connecting the USB ANT Stick to yo...

Page 15: ... Agent displayed If so select yes on your Forerunner to complete pairing process Step 9 Transfer Data to Your Computer Bring your Forerunner within range 3 m of your computer ANT Agent automatically transfers data between your Forerunner and Garmin Connect or Garmin Training Center Note If you have a lot of data this may take a few minutes Forerunner functions are not available during data transfe...

Page 16: ...ter time date mode Tap the bezel to scroll through the available pages Time Battery gauge Alarm set if any Goal progress indicator if any Today s scheduled workouts transferred from Garmin Connect or Garmin Training Center if any Time Options Touch and hold menu select Settings Time See page 29 ...

Page 17: ... data fields on the training pages see page 25 Sport Mode Running is the default sport mode Touch and hold menu select Training Options Sport Mode to change the sport mode Training settings such as AutoLap AutoPause heart rate zones and speed zones are specific to running or biking Any training options you change in running or biking mode are saved and used with that sport mode The activity is tag...

Page 18: ...des stop lights or other places where you need to slow down or stop Auto Lap You can use Auto Lap to automatically mark the lap at a specific position or after you have traveled a specific distance This setting is helpful for comparing your performance over different parts of a run every 2 miles or major hill for example To set Auto Lap 1 Touch and hold menu select Training Options Auto Lap 2 Sele...

Page 19: ...he lap positions marked in the course Auto Scroll Use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running To use auto scroll 1 Touch and hold menu select Training Options Auto Scroll 2 Select a display speed Slow Medium or Fast 3 Press quit to exit Timeout Touch and hold menu select Training Options Timeout Select Off to disable your For...

Page 20: ...er is a unique tool designed to help you meet your training goals The Virtual Partner competes with you every time you and the timer are running If you make changes to the Virtual Partner pace speed before you start the timer those changes are saved If you make changes to the Virtual Partner during the run when the timer is started the changes will not be saved when the timer is reset If you make ...

Page 21: ...ld menu select Training Workouts to choose the type of workout right for you Simple interval and heart rate workouts are replaced each time you create a workout of the same type Advanced workouts must be created in Garmin Connect or Garmin Training Center note While performing a workout tap the bezel to view more data pages When you complete all steps in your workout the Workout Finished message a...

Page 22: ...uts you must have a heart rate monitor You can use the Forerunner to train using a specific heart rate zone or custom range of beats per minute bpm The type and duration settings function the same as a simple workout To create a heart rate workout 1 Touch and hold menu select Training Workouts Heart Rate 2 Select the Zone you want to use The minimum and maximum heart rate values are automatically ...

Page 23: ...kout To create an interval workout 1 Touch and hold menu select Training Workouts Interval 2 Select the Type of interval workout 3 Enter the Duration value 4 Select the Rest Type 5 Enter the Duration value 6 Enter the Reps value 7 Select Warmup Yes and Cooldown Yes optional 8 Select Do Workout 9 Press start If you are doing a warm up or cool down press lap at the end of your warm up lap to start y...

Page 24: ...rkouts in advance and store them on your Forerunner note For more information about transferring data to your Forerunner see page 9 Tip In time date mode tap the bezel to view today s scheduled workout Press enter to do the workout To start an advanced workout 1 Touch and hold menu select Training Workouts Advanced 2 Select the workout 3 Select Do Workout 4 Press start After you begin an advanced ...

Page 25: ...ceed previously set goals You can also race against the Virtual Partner when training with courses Creating Courses Use Garmin Connect or Garmin Training Center to create courses and course points and transfer them to your Forerunner note For more information about transferring data to your Forerunner see page 9 To start a course 1 Touch and hold menu select Training Courses 2 Select a course from...

Page 26: ...n Course message When you start a course your Virtual Partner also starts the course If you are warming up and are not on the course the first time that you join the course your Virtual Partner restarts the course from your current location If you stray away from the course the Forerunner displays an Off Course message Use the navigation page to find your way back to the course To delete a course ...

Page 27: ...GPS on or off for indoor use Note When GPS is off speed and distance data are not available unless you are using the foot pod Save Location save your current location Press enter to edit the location Press quit to exit To mark a known location using coordinates 1 Touch and hold GPS select Save Location 2 Press enter select Position 3 Enter the known coordinates 4 Edit the location name and elevati...

Page 28: ...select Go To Location Select the location you would like to delete Select Delete Yes Back To Start navigates you back to your starting point Note You must start the timer to use Back To Start About GPS The Global Positioning System GPS is a satellite based navigation system made up of a network of 24 satellites GPS works in any weather conditions anywhere in the world 24 hours a day There are no s...

Page 29: ...s overwritten Upload your history to Garmin Connect or Garmin Training Center periodically to keep track of all of your data see page 9 Note Your Forerunner will not automatically delete or overwrite your lap summary data See the next page to learn how to delete lap data Deleting History After you have transferred your history to Garmin Connect or Garmin Training Center you can delete the history ...

Page 30: ...old menu select History Activities 2 Use the bezel to scroll through the activities Tap the bezel to view lap information 3 Press and hold reset while viewing the run or lap 4 Select Yes Viewing Totals The Forerunner records the total distance traveled and time you have worked out with your Forerunner 1 Touch and hold menu select History Totals 2 Press quit to exit Viewing Goals Using Garmin Conne...

Page 31: ...only appears when the Forerunner is receiving heart rate data To set data fields 1 Touch and hold menu select Settings Data Fields 2 Select one of the training pages 3 Select the number of data fields 4 Use the bezel to select and change the data fields Data Field Options Denotes a data field showing statute or metric units Requires an optional accessory Data Field Description Cadence Steps per mi...

Page 32: ...below sea level GPS Accuracy Margin of error for your exact location For example your GPS location is accurate to within 19 ft Data Field Description Grade Calculation of rise over run For example if for every 10 ft you climb elevation you travel 200 ft distance your grade is 5 HR Heart rate in bpm HR Max OR HR HRR Percentage of maximum heart rate OR Percentage of heart rate reserve maximum heart ...

Page 33: ...e for the lap OR Average percentage of heart rate reserve maximum heart rate minus resting heart rate for the lap Data Field Description HR Graph Line graph showing your current heart rate zone 1 5 HR Zone Current range of heart rate 1 5 The default zones are based on your user profile maximum heart rate and resting heart rate Heading Current direction you are traveling Laps Amount of laps complet...

Page 34: ...during the last full lap Sunrise Time of sunrise based on your GPS position Sunset Time of sunset based on your GPS position Time Stopwatch time Time Avg Lap Average time to complete the laps so far Time Lap Amount of time in the current lap Data Field Description Time Last Lap Amount of time to complete the last full lap Time of Day Current time of day based on your time settings see page 29 ...

Page 35: ...arm time Set Time use the bezel to set the alarm time Type set the alarm occurrence to Daily or Once When the alarm sounds Tap the bezel to silence the alarm Press enter to snooze for 9 minutes Press quit to turn off the alarm Do nothing After 1 minute the alarm will automatically snooze After 1 hour the alarm will automatically turn off Time The Forerunner automatically sets the time of day using...

Page 36: ... icon appears next to the time System Touch and hold menu select Settings System Language change the on screen text language Changing the text language does not change the language of user entered data such as course names Alert Tones turn message tones on or off Key Tones turn button and bezel tones on or off Sensitivity select the touch sensitivity level for the bezel Select High to make the bez...

Page 37: ... always have the backlight off Timeout select the amount of time the backlight stays on Use a short backlight setting to conserve battery power Brightness adjust the brightness ANT Accessories See page 33 for information about accessories Computer Move away 10 m from other ANT accessories while the Forerunner is trying to pair with the computer for the first time 1 Verify that the computer is set ...

Page 38: ...uter Enabled No Send All Data By default your Forerunner only sends new data to your computer You can force the Forerunner to send all data to your computer Touch and hold menu select Settings ANT Computer Force Send Yes All data will be sent again Unit to Unit You can transfer advanced workouts courses and locations to and from another Forerunner 405 1 In the sending Forerunner touch and hold men...

Page 39: ...h your Forerunner Pairing is connecting ANT accessories such as the heart rate monitor with your Forerunner The pairing process only takes a few seconds when the accessories are activated and functioning correctly When paired your Forerunner only receives data from your accessory even if you are near other accessories After you pair the first time your Forerunner automatically recognizes your acce...

Page 40: ...nks as the Forerunner scans for the new accessory The icon is solid when the accessory is paired Heart rate monitor active Speed and cadence sensor active Foot pod active Heart Rate Monitor For information about putting on the heart rate monitor see page 6 Heart Rate Monitor Tips If you are noticing inaccurate or erratic heart rate data use the following tips Make sure the heart rate monitor is sn...

Page 41: ... to specify heart rate zones targets that are appropriate for your fitness level and health condition Many athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness A heart rate zone is a set range of heartbeats per minute The five commonly accepted heart rate zones are numbered from 1 5 according to increasing intensity The Foreru...

Page 42: ...eart rate zones can prevent you from overtraining and decrease your risk of injury Heart Rate Monitor Battery The heart rate monitor contains a user replaceable CR2032 battery Note Contact your local waste disposal department to properly dispose of batteries To replace the battery 1 Locate the circular battery cover on the back of the heart rate monitor 2 Use a coin to twist the cover counter cloc...

Page 43: ... Foot Pod Calibrating your foot pod is optional and can improve accuracy There are three ways to adjust the calibration distance GPS and manual Distance Calibration For best results the foot pod should be calibrated using the inside lane of a regulation track A regulation track 2 laps 800 m is more accurate than a treadmill 1 Touch and hold menu select Settings ANT Accessories Foot Pod Calibrate D...

Page 44: ...Adjust the calibration factor Increase the calibration factor if your distance is too low decrease the calibration factor if your distance is too high GSC 10 Your Forerunner is compatible with the GSC 10 speed and cadence bike sensor You must pair the GSC 10 with your Forerunner See page 33 Calibrating the Bike Sensor Calibrating your bike sensor is optional and can improve accuracy 1 Touch and ho...

Page 45: ... until the screen goes blank about 7 seconds to reset the Forerunner Continue holding the quit button but release the enter button Follow the on screen directions Updating the Forerunner Software Using Garmin Connect Go to www garmin com forerunner405 for information about Forerunner software updates and Garmin Connect Web based software If there is new software available Garmin Connect alerts you...

Page 46: ...attery the Forerunner lasts for up to 2 weeks in power save mode On a fully charged battery the Forerunner can last for up to 8 hours with GPS on Specifications Forerunner Watch size W L D 1 88 2 78 0 646 in 47 75 70 5 16 4 mm Weight 2 1 oz 60 g Display 1 06 in 27 mm diameter 124 95 pixels resolution with LED backlight Water resistance IPX7 Not intended to be used while user is swimming Data stora...

Page 47: ... GHz Dynastream ANT wireless communications protocol GPS Antenna internal patch GPS Receiver high sensitivity integrated USB ANT Stick Physical size L W D 2 32 0 71 0 28 in 59 18 7 mm Weight 0 01 lbs 6 g Transmission range Approximately 16 4 ft 5 m Operating temperature From 14 F to 122 F from 10 C to 50 C Radio frequency protocol 2 4 GHz Dynastream ANT wireless communications protocol Power sourc...

Page 48: ...eless communications protocol Software License Agreement BY USING THE FORERUNNER YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT PLEASE READ THIS AGREEMENT CAREFULLY Garmin grants you a limited license to use the software embedded in this device the Software in binary executable form in the normal operation of the product Title ownership rights and int...

Page 49: ...e engineer or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software You agree not to export or re export the Software to any country in violation of the export control laws of the United States of America Declaration of Conformity DoC Hereby Garmin declares that this Forerunner is in compliance with the essential requirements and other ...

Page 50: ...l minutes The battery gauge does not seem accurate Allow the Forerunner to fully discharge and then fully charge it without interrupting the charge cycle The heart rate monitor foot pod or GSC 10 will not pair with the Forerunner Stay 10 m away from other ANT accessories while pairing Bring the Forerunner within range 3 m of the sensor while pairing Restart the scan for the accessory see page 33 M...

Page 51: ... 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 uncomfortable breathing forceful Improved anaerobic capa...

Page 52: ...9 deleting 20 starting 19 D data send 32 data fields 25 data uploading 9 deleting advanced workouts 19 courses 20 history 23 laps 24 runs 24 distance data fields 26 downloading software 8 drivers USB 8 E elevation data fields 26 erase all data 39 F foot pod 37 calibrating 37 38 force send 32 G Garmin Connect i 39 Garmin Product Support i Garmin Training Center i goals 24 GPS 21 22 26 grade 26 H he...

Page 53: ...oads i 8 software license agreement 42 software update 39 software version 30 specifications 40 speed data fields 28 speed units 14 sport mode 11 status icons 34 T technical specifications 40 Time 2 30 time data fields 28 time of day 5 time settings 29 tones 30 totals 24 touch bezel 1 2 training 11 transferring data 9 troubleshooting 44 U unit ID 30 units 30 updating software 39 uploading data 9 U...

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