Owner's Manual Forerunner 205/305 ® GPS-enabled trainer for runners © 2006 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, U.S.A. Tel. 913/397.8200 or 800/800.1020 Fax 913/397.8282 Garmin (Europe) Ltd. Unit 5, The Quadrangle, Abbey Park Industrial Estate, Romsey, SO51 9DL, U.K. Tel. 44/0870.8501241 Fax 44/0870.8501251 Garmin Corporation No. 68, Jangshu 2nd Road, Shijr, Taipei County, Taiwan Tel. 886/2.2642.9199 Fax 886/2.2642.9099 All rights reserved. Except as expressly provided herein, no part of this manual may be reproduced, copied, transmitted, disseminated, downloaded or stored in any storage medium, for any purpose without the express prior written consent of Garmin. Garmin hereby grants permission to download a single copy of this manual onto a hard drive or other electronic storage medium to be viewed and to print one copy of this manual or of any revision hereto, provided that such electronic or printed copy of this manual must contain the complete text of this copyright notice and provided further that any unauthorized commercial distribution of this manual or any revision hereto is strictly prohibited. Information in this document is subject to change without notice. Garmin reserves the right to change or improve its products and to make changes in the content without obligation to notify any person or organization of such changes 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®, Forerunner®, Auto Lap®, and Auto Pause® are registered trademarks and Virtual PartnerTM, Garmin Training CenterTM, and MultisportTM are trademarks of Garmin Ltd. or its subsidiaries and may not be used without the express permission of Garmin. May 2006 Part Number 190-00581-00 Rev. C Printed in Taiwan INTRODUCTION TABLE OF CONTENTS Introduction.......................... i Navigation ......................... 35 Contact Garmin .......................... ii Getting Started.................... 1 Charging the Battery ..................1 Acquiring Satellite Signals .........2 Using the Heart Rate Monitor ....3 Extending the Strap ...................5 Buttons .......................................6 Pages .........................................7 User Profile ................................8 Alerts ..........................................9 Auto Pause® ............................12 Auto Lap® ................................13 Virtual PartnerTM .......................15 Workouts: Quick, Interval, and Advanced ..........................16 Courses ...................................24 Multi-sport Workouts ................28 Viewing History ........................32 Deleting History .......................34 ® Viewing the Map ......................35 Marking Locations ....................36 Back to Start ............................39 Creating and Using Routes ......40 Viewing GPS Information .........42 General Settings ......................43 Data Recording ........................46 Changing Sport Settings ..........49 Setting Pace/Speed Zones ......50 Setting Heart Rate Zones ........51 Settings ............................. 43 Training................................ 9 Appendix ........................... 53 History ............................... 31 Cleaning and Care ...................53 Data Fields ...............................54 Heart Rate Information ............57 Garmin Training Center ...........61 Specifications ...........................62 Limited Warranty ......................63 Warning....................................67 Caution ....................................68 i Index .................................. 69 Forerunner 205/305 Owner's Manual INTRODUCTION Contact Garmin If you encounter any difficulty while using your Forerunner, or if you have any questions, in the U.S.A. contact Garmin Product Support by phone: 913/397.8200 or 800/800.1020, Monday­Friday, 8 am­5 pm Central Time; or visit www.garmin.com/support. Click Product Support and fill out the form. In Europe, contact Garmin (Europe) Ltd. at 44/0870.8501241. Tell us how you like this manual! Fill out the Product Documentation Survey. Go to www.garmin.com/contactUs/ and click Product Documentation Survey. Product Registration Help us better support you by completing our online registration today! Have the serial number of your Forerunner handy and connect to our Web site (www. garmin.com). Look for the Product Registration link on our home page. Use this area to record the serial number (8-digit number located on the back of the unit) in case your Forerunner is lost, stolen, or needs service. Be sure to keep your original sales receipt in a safe place or attach a photocopy inside the manual. Serial Number: ii Forerunner® 205/305 Owner's Manual GETTING STARTED GETTING STARTED Charging the Battery Charge the Forerunner for three hours before using it. When the battery is fully charged, the battery life is approximately 10 hours. To avoid corrosion, be sure the Forerunner is completely dry before charging or connecting to a personal computer. To charge the Forerunner: 1. Snap the Forerunner into the charging cradle. 2. Plug the small end of the AC adapter into the mini-USB port on the cradle. Plug the other end into a standard wall outlet. mini-USB port cradle NOTE: The Forerunner will not charge outside the temperature range of 0°C­50°C (32°F­122°F). You can also charge the Forerunner by connecting it to your personal computer with the enclosed USB cable. However, you must install Garmin Training Center before you connect to your computer. See page 61 to install Garmin Training Center. Forerunner® 205/305 Owner's Manual 1 GETTING STARTED Acquiring Satellite Signals Before you begin using the Forerunner, you must acquire GPS satellite signals. To acquire satellite signals, go outdoors away from tall buildings and trees. Acquiring satellite signals may take 30­60 seconds. To acquire satellites: Go outdoors to an open area and press the Power button to turn on the Forerunner. Wait while the Forerunner searches for satellites. For best reception, make sure the GPS antenna is facing up. Stand still in an open area, and do not begin walking or running until the Locating Satellites page disappears. GPS antenna is located here. After the Locating Satellites page disappears, you can begin your run or other activity. To turn off GPS and use the Forerunner indoors, see page 44. 2 Forerunner® 205/305 Owner's Manual GETTING STARTED Using the Heart Rate Monitor NOTE: The heart rate monitor works with the Forerunner 305 only. 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. 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. sensors 2. Wet both sensors on the back of the heart rate monitor to create a strong connection between your pulse and the transmitter. Forerunner® 205/305 Owner's Manual 3 GETTING STARTED 3. Wrap the strap around your chest and attach it to the other side of the heart rate monitor. NOTE: If you have trouble with erratic heart rate readings, position the transmitter on your back instead of your chest, or try applying electrode gel. 4. Turn on the Forerunner and bring it within range (3 meters) of the heart rate monitor. The heart rate icon on the Timer page changes from flashing to constant when the Forerunner begins receiving data. Be sure to move away from other heart rate monitors while the Forerunner is trying to "pair" with your heart rate monitor for the first time. After the Forerunner pairs with your heart rate monitor, you can go near other heart rate monitors. For more information on pairing and troubleshooting, see pages 59-60. 4 Forerunner® 205/305 Owner's Manual GETTING STARTED Extending the Strap If the Forerunner strap is not long enough for your wrist, you can replace it with the included extension strap and pin removal tool. 2. Install the extension strap. Place one side of the spring bar into one pinhole. 3. Compress the spring bar and snap it into the other pinhole. Pin removal tool To add the extension strap: 1. Remove the short watch strap (with the buckle). Use the pin removal tool to pull one spring bar back so that it clears the edge of the case. Then remove the strap. Forerunner® 205/305 Owner's Manual 5 GETTING STARTED Buttons power · Press and hold to turn unit on/off. · Press to turn backlight on/off. mode · Press to view Timer or Main Menu. · Press to exit a menu or page. · Press and hold to change sports. lap/reset · Press to create a new lap. · Press and hold to reset the timer. start/stop Press to start or stop the timer. enter Press to select options and to acknowledge messages. arrows · Press to highlight options. · Press to scroll through menus and data fields. NOTE: If the unit stops responding to button presses, press mode and lap/reset simultaneously to reset the unit. 6 Forerunner® 205/305 Owner's Manual GETTING STARTED Pages Press mode to switch between the Timer and the Main Menu. Timer mode Main Menu Heart rate icon (305 only) Shows what sport you're in Battery icon While viewing the Timer, press the arrows to view other Timer pages. To scroll through these pages automatically, see page 45. To change the data fields on these pages, see page 43. Timer pages Press and hold mode any time to change sports. Forerunner® 205/305 Owner's Manual 7 GETTING STARTED User Profile The Forerunner uses information that you enter about yourself to calculate calorie consumption. Set your user profile before you begin using the Forerunner to ensure that it is recording accurate data. To set your user profile: 1. Press mode to access the Main Menu. 2. Select Settings > General > User Profile. 3. Use the arrows and enter to enter your gender, birth date, and weight. TIP: Press mode to exit a menu or a page. Press mode repeatedly to return to the Timer or Main Menu. Select the arrows to move left or right within a field. Forerunner 305 only: When you set your user profile for the first time, a Max HR message appears. Select Yes to adjust your maximum heart rate based on your user profile. 8 Forerunner® 205/305 Owner's Manual TRAINING TRAINING NOTE: Always consult your physician before you begin or modify any exercise program. Time and Distance Alerts Time and distance alerts are useful for long runs when you want to train for a certain amount of time or distance. When you reach your goal, the Forerunner beeps and displays a message. To set a time or distance alert: 1. Press mode to access the Main Menu. Select Training. 2. Select Training Options > Alerts > Time/Dist Alert. 3. In the Time Alert field, select Once or Repeat. Use your Forerunner to set goals and alerts, train with a Virtual PartnerTM, program simple or advanced workouts, and plan courses based on existing runs. Alerts Use your Forerunner alerts to train toward certain time, distance, speed, and heart rate goals. You can set separate alerts in each sport mode. NOTE: Alerts do not function during quick, interval, or advanced workouts. Forerunner® 205/305 Owner's Manual 9 TRAINING 4. Enter a time in the Alert At field. 5. In the Distance Alert field, select Once or Repeat. 6. Enter a distance in the Alert At field. TIP: Press mode repeatedly to exit. Using Pace/Speed Alerts Pace alerts (called speed alerts in Biking or Other mode) notify you if you exceed or drop below a certain pace. The pace alert takes advantage of pace zones, which are ranges of pace that you can store in the Forerunner. For more information, or to set your pace/speed zones, see page 50. To set a pace/speed alert: 1. Press mode to access the Main Menu. Then select Training. 2. Select Training Options > Alerts > Pace (Speed) Alert. 3. In the Fast Pace Alert field, select a pace zone from the menu or select Custom to enter your own alert value. 4. Repeat for the Slow Pace Alert. 10 Forerunner® 205/305 Owner's Manual TRAINING Heart Rate Alerts NOTE: Heart rate alerts are a feature of the Forerunner 305 only. The heart rate alert notifies you if your heart rate exceeds or drops below a specific number of beats per minute (bpm). Heart rate alerts can also notify you if your heart rate exceeds or drops below a certain heart rate zone--a range of beats per minute. The five commonly accepted heart rate zones can help you determine the intensity of your workout. For more information, or to set your heart rate zones, see page 51. To set a heart rate alert: 1. Press mode to access the Main Menu. Then select Training. Forerunner® 205/305 Owner's Manual 2. Select Training Options > Alerts > HR Alert. 3. In the Min HR Alert field, select a z ...