Garmin Forerunner 310XT - Running GPS Receiver Gebrauchsanweisung

FORERUNNER® 310XT

quick start manual

MULTISPORT GPS TRAINING DEVICE

Buttons

➊➏

➋

➍

➎

➌

➊



• Press and hold to turn the

Forerunner on and off.

• Press to turn on and to

adjust the backlight. A

status page appears.

• Press to pair with an

ANT+™ weight scale (optional

accessory).

➋



• Press to view the timer page and

menu page. The map page and

the compass page also appear if

they are active.

• Press to exit a menu or a page.

Your settings are saved.

• Press and hold to switch sport

modes.

➌



• Press to create a new lap.

• Press and hold to reset the timer.

➍



Press to start or to stop the timer.

➎



Press to select options and to

acknowledge messages.

➏



• Press to scroll through menus and

settings.

: Press and hold the 

 to scroll quickly through the

settings.

• Press to scroll through training

pages during a workout.

• On the Virtual Partner® page,

press and hold to adjust the

Virtual Partner pace.

Forerunner Backlight

Press to turn on the backlight.

Use to adjust the backlight

level. This window also shows

several status icons.

Icons

GPS is on, and the

Forerunner is receiving

satellite signals.

GPS is off for use indoors

or for training with the

optional foot pod sensor.

The timer is running.

The heart rate sensor is

active.

The foot pod sensor is

active.

The cadence sensor is

active.

The power sensor is

active.

Battery charge level.

The battery is charging.

The device is uploading

data or pairing with

tness equipment.

Step 1: Charge the

Battery

To prevent corrosion,

thoroughly dry the charging

contacts and the surrounding area

before charging.

: 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.

Contacts

4. Clip the charger securely over the

face of the Forerunner.

A fully charged battery will last up to

20 hours, depending on usage.

Charging

clip

When you initially turn on the

Forerunner and are completing the

setup wizard, use the table below to

set your activity class. Indicate if you

are a lifetime athlete.

A lifetime athlete is an individual

who has trained intensely for many

years (with the exception of minor

injuries) and has a resting heart rate

of 60 beats per minute (bpm) or less.

Activity Class Chart

Training

Description

Training

Frequency

Training Time Per Week

0 No exercise - -

1 Occasional,

light exercise

Once every two weeks Less than 15 minutes

2 15 to 30 minutes

3 Once a week Approximately 30 minutes

4 Regular

exercise and

training

2 to 3 times per week Approximately 45 minutes

5 45 minutes to 1 hour

6 1 to 3 hours

7 3 to 5 times per week 3 to 7 hours

8 Daily training Almost daily 7 to 11 hours

9 Daily 11 to 15 hours

10 More than 15 hours

The activity class information is provided by Firstbeat Technologies Ltd., portions of which are based

on Jackson et al. “Prediction of Functional Aerobic Capacity Without Exercise Testing,” Medicine and

Science in Sports and Exercise 22 (1990): 863–870.

Step 2: Turn on Your

Forerunner

Press and hold to turn on your

Forerunner. Follow the on-screen

instructions to congure the

Forerunner and set your user prole.

The Forerunner uses your user prole

to calculate accurate calorie data.

If you are using an ANT+ heart

rate monitor, select  during the

conguration to allow the heart rate

monitor to pair (connect) with your

Forerunner. See Step 4 for more

information.

Step 3: Acquire Satellite

Signals

It may take 30–60 seconds to acquire

satellite signals. Go outdoors to an

open area. For the best reception,

ensure that the face of the Forerunner

is oriented toward the sky.

When the Forerunner has acquired

satellite signals, the training page

appears with the satellite icon ( ) at

the top.

Step 4: Pair the Heart

Rate Monitor (Optional)

While you are trying to pair your

heart rate monitor with your

Forerunner for the rst time, move

10 m away from other heart rate

monitors.

Using the Heart Rate Monitor

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. Snap the heart rate monitor

➊

onto the strap.

➊

2. Wet the electrodes

➋

on the back

of the strap to create a strong

connection between your chest

and the transmitter.

: Some heart rate monitors

have a contact patch

➌

. Wet the

contact patch.

➋➌ ➋

➍

3. Wrap the strap around your chest,

and connect the strap hook

➍

the loop.

: The Garmin logo should be

right-side up.

4. Bring the device within range

(3 m) of the heart rate monitor.

: If the heart rate data is

erratic or does not appear, you may

have to tighten the strap on your

chest or warm up for 5–10 minutes.

5. Press menu > select Settings

> Run Settings > Heart Rate >

ANT+ HR > Yes.

: This step is unnecessary if you

have congured this in the wizard.

Heart Rate Settings

For the most accurate calorie

data, set your maximum heart rate

and resting heart rate. You can

set ve heart rate zones to help

you to measure and increase your

cardiovascular strength.

1. Press mode > select Settings >

Run Settings > Heart Rate > HR

Zones.

2. Follow the on-screen instructions.

Step 5: Customize Your

Sport Settings (Optional)

Press  > select  > select

the sport setting option (depends on

your current sport mode).

Select  to customize up

to four data pages. Each data eld

is dened in the Forerunner 310XT

Owner’s Manual. The manual also

contains information about Auto

Lap®, Auto Pause®, Auto Scroll,

additional ANT+ accessories, Virtual

Partner, and bike mode settings.

Step 6: Go Workout!

1. Press mode to view the training

page.

2. Press start to start the timer.

3. After completing your run, press

stop.

4. Press and hold reset to save

your activity and reset the training

page.

Step 7: Download

Garmin Connect™

2. Follow the on-screen instructions.

Step 8: Send Workout

Data to Your Computer

1. Plug the USB ANT Stick into a

USB port on your computer.

do not automatically install.

The USB ANT Stick drivers

automatically install the Garmin

ANT Agent. You can download

the USB ANT Agent if the drivers

2. Bring your device within range

(3 m) of your computer.

3. Follow the on-screen instructions.

Viewing and Deleting

History

You can view the following data

on your Forerunner: time, distance,

average pace/speed, calories, average

heart rate data, and average cadence.

To view activity history:

1. Press mode > select History >

Activities.

2. Use arrows to scroll

through the activities. Select

View More to view Averages/

Maximums. Select View More

> View Laps to view lap

summaries.

To delete activity history:

1. Press mode > select History >

Delete.

2. Select an option:

• Individual Activities—delete

individual activities.

• All Activities—delete all

activities from the history.

• Old Activities—delete

activities recorded more than

one month ago.

• Totals—reset all your totals.

Resetting the

Forerunner

If your Forerunner is not operating

properly, press  and 

simultaneously until the screen goes

blank.

This does not erase any of your data

or settings.

Clearing User Data

This deletes all

user-entered information including

history.

1. Turn off the Forerunner.

2. Press and hold mode and

until the message appears.

3. Select Yes to clear all user data.

Caring for the Heart

Rate Monitor

You must unsnap

the module before cleaning the

strap.

A buildup of sweat

and salt on the strap can

decrease the ability of the heart

rate monitor to report accurate

data.

Getting the Owner’s

Manual

You can get the latest owner’s

manual from the web.

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