1 23 Charge the Battery 1 2 3 Position the HR Monitor 12 3 Acquire Satellites Enter User Information Set your time zone and user profile so that the Forerunner 301 can record accurate workout data. To set your time zone and user profile: 1. Press mode to access Menu mode. Start Your Workout To begin your workout, press the mode button to view the Timer mode. Timer started Heart rate detected (solid icon) Before you can use your new Forerunner, you must charge the battery for three full hours. To charge the Forerunner: 1. Turn the Forerunner over and remove the weather cap from the USB port on the back of the unit. 2. Locate the A/C Charger that came in the product box. Plug the mini USB end of the Weather Cap charger into the USB port on the unit. Then plug the A/C charger into a standard wall outlet. The heart rate (HR) monitor should be worn directly on your skin, just below the breastplate. It should be snug enough to stay in place during your workout. When positioned correctly, the Forerunner begins receiving heart rate data automatically, and the heart rate icon changes from flashing to constant . Be sure to stand at least six feet away from another heart rate monitor until the Forerunner begins receiving heart rate data. To position the heart rate monitor: 1. Push one tab on the strap through the slot in the heart rate monitor. Press the tab down. Acquiring satellite signals may take as long as 15 minutes the first time you use the Forerunner (or if stored for more than 3 months). For troubleshooting information, refer to the Owner's Manual. To acquire satellite signals: 1. Go outdoors to an open area, away from tall buildings and trees. Then press and hold the Power button to turn on your Forerunner 301. 2. Wait while the Forerunner 301 searches for satellite signals. As the unit acquires signals, the bar fills from left to right, and the Satellite icon flashes. When the Forerunner 301 has acquired enough signals, the bar fills completely and disappears, and the Satellite icon stops flashing. Menu Mode Timer Mode Coded Coded When the battery is finished charging, the Battery Charging Complete message appears. 2. Wet both sensors on the back of the heart rate monitor to create a strong connection between your pulse and the transmitter. Sensors After you charge the battery and acquire satellites, you can take your Forerunner 301 outside and immediately begin your workout! When the battery is finished charging, you should be able to use it for about 14 hours before recharging. You can also recharge the Forerunner using the USB cable and your personal computer. See the Owner's Manual for more information. Choose Your Sport To change your sport mode: 1. Press and hold the mode button. The Change Sport menu appears. 2. Use the or arrows to highlight a sport. Then press enter to select. 3. Attach the strap to the other side of the heart rate monitor around your chest. 4. Tighten or loosen the strap as necessary. NOTE: Be sure to position the heart rate monitor so that the lettering on the front is right-side up. 2. Press to highlight Settings and press enter. Then highlight General and press enter. 3. Highlight Set Time and press enter. 4. Highlight the Time Zone field and press enter. Choose the correct time zone from the menu and press enter. 5. Press mode one time to return to the General settings page. 6. Scroll down to highlight Set User Profile and press enter. 7. Highlight the Gender field and press enter. Then choose your gender from the menu that appears and press enter. 8. Continue to press , , and enter to change the Date of Birth and Weight fields. When you are finished, press mode repeatedly to exit. While training: · Press start/stop to start or stop the timer. · Press lap to lap the timer. · With the timer stopped, press and hold reset until the message disappears to reset the timer. · Press and hold mode to change sports. · From Timer mode, press the and arrows to view other data pages: the Lap page, Heart Rate page (appears when receiving heart rate data), and Custom page. See the Owner's Manual to set these data pages to scroll automatically. Lap Page Heart Rate Page Custom Page © Copyright 2004­2006 Garmin Ltd. or its subsidiaries 190-00370-01 Rev. C Printed in Taiwan Using the Heart Rate Page From Timer mode, press the or arrows to view the Heart Rate page. When you are wearing the heart rate monitor, this page displays your current heart rate zone to help you determine the intensity of your workout. For more information on training with heart rate zones, refer to the Owner's Manual. Auto LapTM and Auto PauseTM You can set the Forerunner 301 to lap automatically after a certain distance or to pause automatically when your pace/speed drops below a certain value. To turn on Auto Lap: 1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight Auto Pause/Lap and press enter. 3. Highlight the Auto Lap Trigger field and press enter. Then choose On and press enter. 4. Select the Lap Distance field and choose a distance from the menu or choose Custom. 5. If you chose Custom, enter a distance to trigger the automatic lap. 6. Press mode repeatedly to exit. 1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight Auto Pause/Lap and press enter. 3. Press enter to open the Auto Timer Pause menu. Then choose On and press enter. 4. Select the Pause When field and choose Stopped or Custom. 5. If you chose Custom, enter a pace or speed to trigger the automatic pause. 6. Press mode repeatedly to exit. Virtual PartnerTM Virtual Partner is a unique tool designed to help you meet your training goals. It graphically displays your goal pace/speed compared to your current pace/ speed. To complete your workout and meet your goal, stay ahead of the Virtual Partner. To set up a Virtual Partner workout: 1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight Virtual Partner and press enter. Then choose an option according to how you want to set up your workout. 3. Highlight each field and enter a distance, time, or pace/speed. 4. Highlight Done and press enter. Press start to begin your workout. Advanced Workouts The Forerunner 301 allows you to build advanced workouts, including varied distances, rest laps, and training goals. You can build the workouts on your Forerunner or with the included Garmin Training CenterTM software, which allows you to plan ahead by creating and scheduling workouts in advance. For more information on advanced workouts, see the Owner's Manual or the Garmin Training Center software. Quick Start Guide Forerunner® 301 Using Alerts You can set distance, time, pace/speed, or heart rate alerts to help you achieve your training goals. For more instructions on setting alerts, refer to the Owner's Manual. 1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Select Alerts. Then select Time/Dist Alert. 3. Highlight the Distance Alert field and press enter. Then choose Once or Repeat to set the alert to appear one time or repeatedly. 4. Highlight the Alert At field and press enter. Choose a preset distance from the menu or choose Custom and press enter. 5. If you chose Custom, enter a time or distance using the and arrows and enter. Then select OK. 6. Press mode repeatedly to exit. Garmin Training CenterTM Use the Garmin Training Center software on your personal computer to plan your workouts before you run and analyze them afterwards. With Garmin Training Center, you can build and schedule advanced workouts and send them to your Forerunner. You can also view your workout history, complete with maps and graphs of your performance. Install Garmin Training Center from the CD that came in the product box. For help using Garmin Training Center, click the Help menu in the software or press F1 on your keyboard. 1 1 2 3 4 5 2 3 4 5 To set a distance alert: Power mode reset/lap enter start/stop up/down Press and hold to turn unit on/off. Press to turn backlight on/off. Press to view Timer/Menu modes. Press and hold to change sports. Press and hold to reset timer. Press to lap timer. Press to select options. Press to start and stop timer. Press to highlight options. Press to scroll through data pages. To turn on Auto Pause: Reviewing Workout History The Forerunner 301 automatically saves every workout in memory for up to two years. To view workout history: 1. Press mode to access Menu mode. Then highlight Run History (Bike History/Other History) and press enter. 2. Highlight By Day and press enter. Then highlight a workout in the list. A summary of that workout appears at the bottom of the page. 3. To view more details about a workout, highlight it and press enter. Troubleshooting If the Forerunner freezes (stops responding to button presses), press Power while pressing and holding reset to reset the unit. If you have trouble acquiring satellite signals or using the heart rate monitor, refer to the Owner's Manual for troubleshooting information. Step by Step Instructions to get you started ...