Forerunner 301 ® personal trainer owner's manual © Copyright 2004­2006 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, AutoLearnTM, Garmin Training CenterTM, and MultiSportTM are trademarks of Garmin Ltd. or its subsidiaries and may not be used without the express permission of Garmin. February 2006 Part Number 190-00370-00 Rev. F Printed in Taiwan INTRODUCTION INTRODUCTION Thank you for choosing the Garmin Forerunner® 301 personal trainer! Once you begin training with the heart rate monitor, building simple and advanced workouts, and tracking your workout history, the Forerunner 301 will soon become your indispensable training partner. To get the most out of your new Forerunner, please review the Quick Start Guide and this Owner's Manual. Consult the following sections to find valuable information: Getting Started--Charge your Forerunner, learn to position and use the heart rate monitor, and set up the Forerunner for your first workout. Workouts--Learn to create and customize workouts on your Forerunner, from simple timed training to advanced interval workouts. Navigation--Learn to use the navigating features of your Forerunner, including how to view the Map mode, save locations, create routes, and find your way home. Forerunner® 301 Owner's Manual Appendix--Review cleaning instructions and information about Garmin Training CenterTM, the heart rate monitor, and heart rate zones. Be sure to read the Safety Information in this section to learn how to use your Forerunner 301 and the heart rate monitor safely and responsibly. Index--Contains a comprehensive index by subject. Always consult your physician before you begin or modify any exercise program. i INTRODUCTION > TABLE OF CONTENTS Introduction.................................i Getting Started...........................1 Charge the Battery ............................. 1 Position the Heart Rate Monitor........ 2 Position the Forerunner ..................... 3 Acquire Satellite Signals ................... 4 Main Modes....................................... 5 Buttons .............................................. 6 Set Your Time Zone and User Profile 7 Choose Your Sport............................. 8 Basic Workouts.................................. 9 Using Time and Distance Alerts .. 9 Using Pace/Speed Alerts ............ 10 Using Heart Rate Alerts ............. 11 Setting Auto Pause ..................... 12 Setting Auto Lap ........................ 13 Working Out with Virtual Partner ... 14 Interval Workouts ............................ 16 Advanced Workouts ........................ 18 Creating Workouts ..................... 18 Starting Workouts ...................... 20 Editing Workouts ....................... 22 MultiSport Workouts ....................... 23 Using MultiSport Manually ....... 23 Auto MultiSport Workouts ........ 24 Appendix ..................................46 Viewing Workout History ........ 25 Navigating with Forerunner .... 29 Workouts ....................................9 Navigating with the Map ................. 29 Marking and Finding Locations ...... 31 Navigating Back to Start ................. 33 Navigating with Routes ................... 34 Viewing GPS Information ............... 36 About GPS ................................. 36 Changing General Settings .............. 37 Changing Sport Settings .................. 39 Setting Up Custom Pages ................ 41 Setting Speed Zones ........................ 42 Setting Heart Rate Zones................. 43 About AutoLearnTM ................... 43 Using AutoLearn........................ 43 Setting HR Zones Manually ...... 45 Customizing the Forerunner .. 37 Training with Heart Rate Zones ...... 46 Heart Rate Monitor Information ..... 48 Garmin Training Center .................. 50 Caring for the Forerunner ................ 51 Storage ....................................... 51 Water Immersion ....................... 51 Specifications .................................. 52 Product Registration ........................ 54 Safety Information........................... 55 Limited Warranty ............................ 56 FCC Compliance ............................. 57 Software License Agreement .......... 58 CE Compliance ............................... 58 Index .........................................59 ii Forerunner® 301 Owner's Manual GETTING STARTED > CHARGE THE BATTERY GETTING STARTED Follow the instructions in this section to set up and begin using your new Forerunner 301. 2. Locate the A/C Charger included in the product box. Plug the mini USB end of the charger into the USB port on the Forerunner. Then plug the A/C charger into a standard wall outlet. NOTE: The unit will not charge outside the temperature range of 0°C­50°C (32°F­122°F). Back View (without strap) The Forerunner 301 is powered by a built-in lithium-ion battery that you can recharge with the A/C Charger included in the product box. You can also charge the Forerunner with the USB cable and your personal computer. Charge the Forerunner 301 for three hours before you begin using it. Be sure the USB port, weather cap, and surrounding area are thoroughly dry before charging or connecting to a personal computer to prevent corrosion. To charge the Forerunner: 1. Turn the Forerunner over and pull back the weather cap from the USB port on the back of the unit. Charge the Battery Serial number Speaker Access USB port here (hidden by weather cap) Forerunner® 301 Owner's Manual 1 GETTING STARTED > POSITION THE HEART RATE MONITOR Position the Heart Rate Monitor Wear the heart rate (HR) monitor directly on your skin, just below the breastplate. It should be snug enough to stay in place during your workout. When positioned correctly, the heart rate monitor automatically transmits your heart rate to the Forerunner 301. Your heart rate appears next to a heart icon in Timer mode on the Forerunner (see page 5). To begin displaying your heart rate on the Forerunner, you must turn on the Forerunner and bring it within range of the heart rate monitor. The Forerunner must be within 90­110 cm (35­43 in.) of the heart rate monitor to receive your heart rate. Be sure to stand at least six feet away from other heart rate monitors while the Forerunner is trying to "pair" with your heart rate monitor and begin receiving heart rate data. Once the Forerunner pairs with your heart rate monitor, you can go near other heart rate monitors without fear of interference. For more information on pairing, interference, and troubleshooting, see pages 48­49 in the Appendix. 2 1. Push one tab on the elastic strap through the slot in the heart rate monitor. To position the heart rate monitor: Coded Coded 2. Wet both sensors on the back of the heart rate monitor to create a strong connection between your pulse and the transmitter. Sensors 3. Attach the strap to the other side of the heart rate monitor around your chest. Forerunner® 301 Owner's Manual GETTING STARTED > POSITION THE FORERUNNER NOTE: If you have trouble with erratic heart rate readings (bikers especially), position the transmitter on your back instead of your chest, or try applying electrode gel. 4. Tighten or loosen the strap as necessary so that it fits snugly against your body. 1. Slide the end of the existing strap through the connector on the extension. 2. Place the Forerunner on your wrist or arm. 3. Slide the end of the extension through the connector on the Forerunner. 4. Adjust to fit comfortably and secure the strap. To add the extension strap: Position the Forerunner For best results, wear the Forerunner 301 on your wrist as you would wear a watch, with the face oriented toward the sky. This position allows the GPS antenna to acquire satellite information quickly and easily. Do not adjust the Forerunner too tightly around your wrist, as it may cut off blood circulation. If needed, add the extension strap to the Forerunner's wrist strap. Forerunner® 301 Owner's Manual 3 GETTING STARTED > ACQUIRE SATELLITE SIGNALS Acquire Satellite Signals Before you begin using the Forerunner 301, you must acquire GPS satellite signals. The first time you turn on the Forerunner, you may need to wait as long as 15 minutes to acquire signals; after that, the Forerunner should acquire signals quickly each time you use it. To acquire satellite signals, go outdoors away from tall buildings and trees, which may obstruct signal reception, and position the Forerunner with its face toward the sky. To acquire satellite signals: 1. Go outdoors to an open area. Then press and hold the Power button to turn on your Forerunner 301. 2. Wait while the Forerunner searches for satellite signals. As the unit acquires signals, the bar fills from left to right and the Satellite icon flashes. When the Forerunner has acquired enough satellite signals, the bar fills completely and disappears, and the Satellite icon stops flashing. Satellite icon bar Once you are outdoors and have acquired satellite signals, you are ready to begin your workout. Refer to the "Workouts" section, beginning on page 9, to take advantage of the Forerunner's training features. NOTE: You can turn off the GPS receiver and use the Forerunner indoors. See "Changing General Settings" in the Customizing section. The Welcome Page 4 Forerunner® 301 Owner's Manual GETTING STARTED > MAIN MODES Main Modes Press the mode button to switch between Timer mode and Menu mode. Current date and time From Timer mode, press the and arrows to access data pages: the Lap page, Heart Rate page, and Custom page. Lap Page Timer Mode Forerunner Icons Menu Mode Heart Rate Page Custom Page Battery icon changes to show it is charging. Timer icon appears when timer starts. Satellite icon flashes when acquiring satellite signals. Heart Rate icon stops flashing when receiving data. MultiSport icon appears during MultiSport workouts (see page 23). The Heart Rate page appears when you are wearing the heart rate monitor and receiving heart rate data. Your heart rate appears next to the solid heart icon in Timer mode. The Heart Rate page displays your heart rate along with your average heart rate and heart rate zone, which can help you determine the intensity of your workout. For more information on heart rate zones, see "Training with Heart Rate Zones" in the Appendix. Forerunner® 301 Owner's Manual 5 GETTING STARTED > BUTTONS Buttons 1 Front View Power · Press and hold to turn unit on/off. · Press to turn backlight on/off. · Press Power while pressing and holding the reset button to reset the unit if it freezes. mode · Press to switch between Timer and Menu modes. · Press and hold to change sports. · Press to acknowledge messages. reset/lap · Press and hold to reset the timer. · Press to create new lap when timer is started or stopped. enter/start/stop · Press to select options. · Press to start/stop the timer. up/down · Press to highlight options. · Press to scroll through data pages. 1 23 4 5 2 3 Press and hold mode to change to a different sport. Press and hold reset to reset the timer. 4 Be sure to reset the timer before each new workout, unless you are doing a MultiSport workout (see page 23). 5 Press start/stop to control the timer. Forerunner® 301 Owner's Manual 6 GETTING STARTED > SET YOUR TIME ZONE AND USER PROFILE Set Your Time Zone and User Profile The Foreru ...