Garmin Forerunner 310XT - Running GPS Receiver Gebrauchsanweisung

FORERUNNER®310XT

quick start manual

MULTISPORT GPS TRAINING DEVICE

2 Forerunner 310XT Quick Start Manual

Product Registration

Help us better support you by

completing our online registration

today. Go to http://my.garmin.com.

Keep the original sales receipt, or a

photocopy, in a safe place.

Contact Garmin

Contact Garmin Product Support if

you have any questions while using

your Forerunner®. In the USA, go to

www.garmin.com/support, or contact

Garmin USA by phone at (913)

397‑8200 or (800) 800‑1020.

In the UK, contact Garmin (Europe)

Ltd. by phone at 0808 2380000.

In Europe, go to www.garmin.com

/support and click Contact Support

for in‑country support information,

or contact Garmin (Europe) Ltd. by

phone at +44 (0) 870.8501241.

WARNING: Always consult your physician before you begin or modify any

exercise program. See the Important Safety and Product Information guide

in the product box for product warnings and other important information.

WARNING: This product contains a non‑replaceable lithium‑ion battery.

See the Important Safety and Product Information guide in the product box

for important battery safety information

Forerunner 310XT Quick Start Manual 3

Buttons

➊➏

➋

➍

➎

➌

➊

power

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

mode

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

lap/reset

Press to create a new lap.

Press and hold to reset the timer.

➍

start/stop

Press to start or to stop the timer.

➎

enter

Press to select options and to

acknowledge messages.

•

4 Forerunner 310XT Quick Start Manual

➏

arrows (up/down)

Press to scroll through menus and

settings.

TIP: Press and hold the

arrows 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.

Forerunner 310XT Quick Start Manual 5

Step 1: Charge the

Battery

CAUTION: To prevent corrosion,

thoroughly dry the charging

contacts and the surrounding area

before charging.

TIP: 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

6 Forerunner 310XT Quick Start Manual

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

Activity Class Chart 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 &

Exercise 22:863:870, 1990.

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

Activity Class Chart 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 &

Exercise 22:863:870, 1990.

Forerunner 310XT Quick Start Manual 7

Step 2: Turn on �ourTurn on �our

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. Using the table on page 6,

select 0–10 to set your activity class.

If you are using an ANT+ heart

rate monitor, select Yes 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

TIP: This step is unnecessary if

you have congured this in the

wizard.

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.

8 Forerunner 310XT Quick Start Manual

It should be snug enough to stay in

place during your run.

1. Snap one side of the strap to the

heart rate monitor module.

2. Wet both electrodes on the back

of the heart rate monitor to create

a strong connection between your

chest and the transmitter.

3. Wrap the strap around your chest,

and snap it to the other side of

the module.

NOTE: The Garmin logo should

be right‑side up.

4. Bring the Forerunner within range

(3 m) of the heart rate monitor.

NOTE: 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.

Heart Rate Monitor Module (Front)

Heart Rate Monitor Module (Back)

Snaps

Heart Rate Monitor Strap (Back)

Electrodes

Forerunner 310XT Quick Start Manual 9

5. Press menu > select Settings

> Run Settings > Heart Rate >

ANT+ HR > �es.

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 �our

Sport Settings (Optional)

Press mode > select Settings.

Select Data Fields 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.

10 Forerunner 310XT Quick Start Manual

2. Press start to start the timer.

3. After completing your run, press

stop.

4. Press and hold lap/reset to save

your workout.

Step 7: Download Free

Software

1. Go to www.garmin.com

/forerunner310xt/owners.

2. Click Garmin Connect, and

create a free myGarmin

™

account.

3. Follow the on-screen instructions.

Step 8: Send Workout

Data to �our Computer

NOTE: You must download

software as instructed in

Step 7 so that the necessary

USB drivers are installed before

connecting the USB ANT Stick

™

to your computer.

1. Plug the USB ANT Stick into

an available USB port on your

computer.

2. Bring your Forerunner within 5 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.

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