Инструкция к часам garmin forerunner 45s

Support Center Aviation Support Marine Support Navionics Support

Introduction

WARNING

See the Important Safety and Product Information guide in the product box for product warnings and other important information.

Always consult your physician before you begin or modify any exercise program.

Device Overview

Status Icons

The GPS status ring and icons temporarily overlay each data screen. For outdoor activities, the status ring turns green when GPS is ready. A flashing icon means the device is searching for a signal. A solid icon means the signal was found or the sensor is connected.

Pairing Your Smartphone with Your Device

To use the connected features of the Forerunner device, it must be paired directly through the Garmin Connect™ app, instead of from the Bluetooth® settings on your smartphone.

1From the app store on your smartphone, install and open the Garmin Connect app.

2 Bring your smartphone within 10 m (33 ft.) of your device.

3Select LIGHT to turn on the device.

The first time you turn on the device, it is in pairing mode.

TIP: You can hold LIGHT, and select to manually enter pairing mode.

4Select an option to add your device to your Garmin Connect account:

•If this is the first time you are pairing a device with the Garmin Connect app, follow the on-screen instructions.

•If you already paired another device with the Garmin

Connect app, from the or menu, select Garmin Devices > Add Device, and follow the on-screen instructions.

Viewing the Controls Menu

The controls menu contains options, such as turning on do not disturb mode, locking the keys, and turning the device off.

1 From any screen, hold LIGHT.

2 Select UP or DOWN to scroll through the options.

Training

Going for a Run

The first fitness activity you record on your device can be a run, ride, or any outdoor activity. You may need to charge the device before starting the activity (Charging the Device, page 14).

1 From the watch 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.

7Select 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 delete the run.

Starting an Activity

When you start an activity, GPS turns on automatically (if required). If you have an optional wireless sensor, you can pair it to the Forerunner device (Pairing Your ANT+ Sensors,

page 11).

1 From the watch face, select START.

2 Select an activity.

NOTE: You can select different activities to display on the device through your Garmin Connect account (Changing Your Displayed Activities, page 12).

3If the activity requires GPS signals, go outside to an area with a clear view of the sky.

4 Wait until the green status ring appears.

The device is ready after it establishes your heart rate, acquires GPS signals (if required), and connects to your wireless sensors (if required).

5Select START to start the activity timer.

The device records activity data only while the activity timer is running.

TIP: You can hold DOWN while in an activity to open the music controls (Controlling Music Playback on a Connected Smartphone, page 6).

Tips for Recording Activities

•Charge the device before starting an activity (Charging the Device, page 14).

•Select BACK to record laps.

•Select UP or DOWN to view additional data pages.

Stopping an Activity

1 Select STOP.

2Select an option:

•To resume your activity, select Resume.

•To save the activity, select Save.

•To discard the activity, select Discard > Yes.

Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. You can create and find more workouts using Garmin Connect or select a training plan that has built-in workouts, and transfer them to your device.

You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your device.

Following a Workout

Your device can guide you through multiple steps in a workout.

NOTE: Before you can download and use a training plan or workout, you must have a Garmin Connect account (Pairing Your Smartphone with Your Device, page 1).

1 Select START.

2 Select an activity.

3 Select Options > Workouts.

NOTE: This option appears only when you have workouts loaded on your device for the selected activity.

4Select an option:

•Select Intervals to do or edit an interval workout.

•Select My Workouts to do workouts downloaded from Garmin Connect.

•Select Training Calendar to do or view your scheduled workouts.

5 Follow the on-screen instructions.

Creating a Custom Workout on Garmin Connect

Before you can create a workout on the Garmin Connect app, you must have a Garmin Connect account (Garmin Connect, page 10).

1 From the Garmin Connect app, select or .

2 Select Training > Workouts > Create a Workout.

3 Select an activity.

4 Create your custom workout.

5 Select Save.

6Enter 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 2).

Sending a Custom Workout to Your Device

You can send a custom workout you created using the Garmin Connect app to your device (Creating a Custom Workout on Garmin Connect, page 2).

Starting a Workout

Before you can start a workout, you must download the workout from your Garmin Connect account.

1 From the watch face, select START.

2 Select an activity.

3 Select Options > Workouts > My Workouts.

4 Select a workout.

NOTE: Only workouts that are compatible with the selected activity appear in the list.

5 Select Do Workout.

6 Select START to start the activity timer.

After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data.

About the Training Calendar

The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the calendar widget. When you select a day in the calendar, you can view or do the workout. The scheduled workout stays on your device whether you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing training calendar.

Viewing Scheduled Workouts

You can view workouts scheduled in your training calendar and start a workout.

1 Press START.

2 Select an activity.

3Select Workouts > Training Calendar.

Your scheduled workouts appear, sorted by date.

4 Select a workout.

5Select 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, coaching and schedule preferences, and race date. When you

start a plan, the Garmin Coach widget is added to the widget loop on your Forerunner device.

Using Garmin Connect Training Plans

Before you can download and use a training plan from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 10), and you must pair the Forerunner device with a compatible smartphone.

1 From the Garmin Connect app, select or .

2 Select Training > Training Plans.

3 Select and schedule a training plan.

4 Follow the on-screen instructions.

5 Review the training plan in your calendar.

Starting Today’s Workout

After you send a Garmin Coach training plan to your device, the Garmin Coach widget appears in your widget loop.

1From the watch face, select UP or DOWN to view the Garmin Coach widget.

If a workout for this activity is scheduled for today, the device shows the workout name and prompts you to start it.

2 Select START.

3 Select View to view the workout steps (optional).

4 Select Do Workout.

5 Follow the on-screen instructions.

Interval Workouts

You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance.

Creating an Interval Workout

Interval workouts are available for running and biking activities. 1 From the watch face, select START.

2 Select an activity.

3Select 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 Open option.

5If necessary, select Duration, enter a distance or time interval value for the workout, and select .

6 Select BACK.

7 Select Rest > Type.

8 Select Distance, Time, or Open.

9If necessary, select Duration, enter a distance or time value for the rest interval, and select .

10Select BACK.

11Select one or more options:

•To set the number of repetitions, select Repeat.

•To add an open-ended warm up to your workout, select

Warm Up > On.

•To add an open-ended cool down to your workout, select

Cool Down > On.

Starting an Interval Workout

1 From the watch face, select START.

2 Select an activity.

3 Select Options > Workouts > Intervals > Do Workout.

4 Select START to start the activity timer.

5When your interval workout has a warm up, select BACK to begin the first interval.

6 Follow the on-screen instructions.

After you complete all of the intervals, a message appears.

Stopping an Interval Workout

•At any time, select BACK to stop the current interval or rest period and transition to the next interval or rest period.

•After all intervals and rest periods are complete, select BACK to end the interval workout and transition to a timer that can be used for cool down.

•At any time, select STOP to stop the activity timer. You can resume the timer or end the interval workout.

Using Run and Walk Intervals

NOTE: You must set up the run/walk intervals before starting a run. After you start the run timer, you cannot change the settings.

1 From the watch face, select START.

2 Select a running activity.

NOTE: Walk 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 14). After you turn on the run/walk intervals, it is used each time you go for a run until you turn it off or enable a different run mode.

Training Indoors

You can turn off GPS when you are training indoors or to save battery life. When running or walking with GPS turned off, speed and distance are calculated using the accelerometer in the device. The accelerometer is self-calibrating. The accuracy of the speed and distance data improves after a few outdoor runs using GPS.

When cycling with GPS turned off, speed and distance data are not available unless you have an optional sensor that sends speed and distance data to the device, such as a speed or cadence sensor.

1 From the watch face, select START.

2 Select an activity.

3Select Options > GPS > Off.

NOTE: If you select an activity that is typically done indoors, GPS is automatically turned off.

Calibrating the Treadmill Distance

To record more accurate distances for your treadmill runs, you can calibrate the treadmill distance after you run at least 1.5 km (1 mi.) on a treadmill. If you use different treadmills, you can manually calibrate the treadmill distance on each treadmill or after each run.

1Start a treadmill activity (Starting an Activity, page 1), and run at least 1.5 km (1 mi.) on the treadmill.

2 After you complete your run, select STOP.

3Select an option:

•To calibrate the treadmill distance the first time, select

Save.

The device prompts you to complete the treadmill calibration.

•To manually calibrate the treadmill distance after the firsttime calibration, select Calibrate & Save > Yes.

4Check the treadmill display for the distance traveled, and enter the distance on your device.

Personal Records

When you complete an activity, the 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 previously recorded.

1 From the watch face, hold UP.

2 Select History > Records.

3 Select a sport.

4 Select a record to restore.

5Select Previous > Yes.

NOTE: This does not delete any saved activities.

Clearing a Personal Record 1 From the watch face, hold UP.

2 Select History > Records.

3 Select a sport.

4 Select a record to delete.

5Select Clear Record > Yes.

NOTE: This does not delete any saved activities.

Clearing All Personal Records 1 From the watch face, hold UP.

2 Select History > Records.

3 Select a sport.

4Select Clear All Records > Yes.

The records are deleted for that sport only. NOTE: This does not delete any saved activities.

Activity Tracking

The activity tracking feature records your daily step count, distance traveled, intensity minutes, calories burned, and sleep statistics for each recorded day. Your calories burned includes your base metabolism plus activity calories.

The number of steps taken during the day appears on the steps widget. The step count is updated periodically.

For more information about activity tracking and fitness metric accuracy, go to garmin.com/ataccuracy.

Auto Goal

Your device creates a daily step goal automatically, based on your previous activity levels. As you move during the day, the

device shows your progress toward your daily goal .

If you choose not to use the auto goal feature, you can set a personalized step goal on your Garmin Connect account.

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 14).

Go for a short walk (at least a couple of minutes) to reset the move alert.

Turning on the Move Alert 1 From the watch face, hold UP.

2 Select > Activity Tracking > Move Alert > On.

Garmin Move IQ™ Events

The Move IQ feature automatically detects activity patterns, such as walking, running, biking, swimming, and elliptical training, for at least 10 minutes. You can view the event type and duration on your Garmin Connect timeline, but they do not appear in your activities list, snapshots, or newsfeed. For more detail and accuracy, you can record a timed activity on your device.

Intensity Minutes

To improve your health, organizations such as the World Health Organization recommend at least 150 minutes per week of moderate intensity activity, such as brisk walking, or 75 minutes per week of vigorous intensity activity, such as running.

The device monitors your activity intensity and tracks your time spent participating in moderate to vigorous intensity activities (heart rate data is required to quantify vigorous intensity). You can work toward achieving your weekly intensity minutes goal by participating in at least 10 consecutive minutes of moderate to vigorous intensity activities. The device adds the amount of moderate activity minutes with the amount of vigorous activity minutes. Your total vigorous intensity minutes are doubled when added.

Earning Intensity Minutes

Your Forerunner device calculates intensity minutes by comparing your heart rate data to your average resting heart rate. If heart rate is turned off, the device calculates moderate intensity minutes by analyzing your steps per minute.

•Start a timed activity for the most accurate calculation of intensity minutes.

•Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity level.

•Wear your device all day and night for the most accurate resting heart rate.