Garmin FORERUNNER 45 Owner's Manual
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Garmin FORERUNNER 45 Owner's Manual

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FORERUNNER
45/45 PLUS
®
Owner's Manual

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Summary of Contents for Garmin FORERUNNER 45

  • Page 1 FORERUNNER 45/45 PLUS ® Owner’s Manual...
  • Page 2 © 2019 Garmin Ltd. or its subsidiaries All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com...

  • Page 3: Table Of Contents

    Using the Move Alert......10 Zones..........19 Turning on the Move Alert....10 Setting Your Maximum Heart Rate.. 20 Garmin Move IQ™ Events..... 10 Customizing Your Heart Rate Zones Intensity Minutes........11 and Maximum Heart Rate....20 Earning Intensity Minutes....11 Heart Rate Zone Calculations..
  • Page 4 Changing the Units of Measure..35 Disconnecting the USB Cable..26 Clock............35 Garmin Connect........27 Setting the Time Manually....35 Syncing Your Data with the Garmin Connect App........27 Setting an Alarm....... 36 Using Garmin Connect on Your Deleting an Alarm......36 Computer...........
  • Page 5 Is my smartphone compatible with my device?..........41 My phone will not connect to the device............ 42 Can I use the cardio activity outdoors?..........42 Tips for Existing Garmin Connect Users............. 42 Maximizing Battery Life......42 How can I manually pair ANT+ sensors?..........43 Appendix........43 Data Fields..........

  • Page 7: Introduction

    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 Select to turn the device on. Select to turn the backlight on and off.

  • Page 8: Status Icons

    > Phone > Pair Phone to manually enter pairing mode. 4 Select 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.

  • Page 9: Training

    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 37). 1 From the watch face, select START. 2 Select an activity.

  • Page 10: Starting An Activity

    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.

  • Page 11: Following A Workout

    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 Select START.

  • Page 12: About The Training Calendar

    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.

  • Page 13: Interval Workouts

    Starting Today's Workout After you send a Garmin Coach training plan to your device, the Garmin Coach widget appears in your widget loop. 1 From 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.

  • Page 14: Using Run And Walk Intervals

    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. 5 When your interval workout has a warm up, select BACK to begin the first interval. 6 Follow the on-screen instructions.

  • Page 15: Calibrating The Treadmill Distance

    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 update the calibration each time you change treadmills.

  • Page 16: Activity Tracking

    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.

  • Page 17: Intensity Minutes

    While you are sleeping, the device automatically detects your sleep and monitors your movement during your normal sleep hours. You can set your normal sleep hours in the user settings on your Garmin Connect account. Sleep statistics include total hours of sleep, sleep levels, and sleep movement. You can view your sleep statistics on your Garmin Connect account.

  • Page 18: Smart Features

    The Forerunner device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app. Activity uploads: Automatically sends your activity to the Garmin Connect app as soon as you finish recording the activity. Audio prompts: Allows the Garmin Connect app to play status announcements, such as mile splits and other data, on your smartphone during a run or other activity.

  • Page 19: Widgets

    Calendar: Displays upcoming meetings from your smartphone calendar. Calories: Displays your calorie information for the current day. Garmin coach: Displays scheduled workouts when you select a Garmin coach training plan in your Garmin Connect account. Health stats: Displays a dynamic summary of your current health statistics. The measurements includes heart rate, Body Battery level, stress, and more.

  • Page 20: Locating A Lost Mobile Device

    • If you are using an iPhone device, go to the iOS notifications settings to select the items to show on the ® ® device. • If you are using an Android smartphone, from the Garmin Connect app, select Settings > Smart ™ Notifications. Smart Features...

  • Page 21: Turning Off The Bluetooth Smartphone Connection

    Forerunner device. Playing Audio Prompts During Your Activity Before you can set up audio prompts, you must have a smartphone with the Garmin Connect app paired to your Forerunner device. You can set the Garmin Connect app to play motivational status announcements and training alerts on your smartphone during a run or other activity.

  • Page 22: Safety And Tracking Features

    The Garmin Connect app does not contact emergency services on your behalf. The Forerunner device has safety and tracking features that must be set up with the Garmin Connect app. NOTICE To use these features, you must be connected to the Garmin Connect app using Bluetooth technology. You can enter emergency contacts in your Garmin Connect account.

  • Page 23: Heart Rate Features

    Tips for Erratic Heart Rate Data, page 17 for more information about wrist-based heart rate. • For more information about accuracy, go to garmin.com/ataccuracy. Tips for Erratic Heart Rate Data If the heart rate data is erratic or does not appear, you can try these tips.

  • Page 24: Viewing The Heart Rate Widget

    2 Select START to view your average resting heart rate values for the last 7 days. Broadcasting Heart Rate Data to Garmin Devices You can broadcast your heart rate data from your Forerunner device and view it on paired Garmin devices. NOTE: Broadcasting heart rate data decreases battery life.

  • Page 25: Setting An Abnormal Heart Rate Alert

    • Verify that your user profile settings are accurate (Setting Up Your User Profile, page 30). • Run often with the wrist or chest heart rate monitor. • View your heart rate trends using your Garmin Connect account. Heart Rate Features...

  • Page 26: Setting Your Maximum Heart Rate

    The default maximum heart rate is 220 minus your age. For the most accurate calorie data during your activity, you should set your maximum heart rate (if known). 1 From the Garmin Connect app, select 2 Select Garmin Devices.

  • Page 27: About Vo2 Max. Estimates

    Recovery Time You can use your Garmin device with wrist-based heart rate or a compatible chest heart rate monitor to display how much time remains before you are fully recovered and ready for the next hard workout. NOTE: This feature is available only on the Forerunner 45 Plus device.

  • Page 28: Viewing Your Recovery Time

    The device analyzes several weeks of your training data to refine the race time estimates. TIP: If you have more than one Garmin device, you can enable the Physio TrueUp ™ feature, which allows your...

  • Page 29: Body Battery

    51 to 75 is high reserve energy, and 76 to 100 is very high reserve energy. You can sync your device with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and additional details (Tips for Improved Body Battery Data, page 25).

  • Page 30: Viewing The Body Battery Widget

    Viewing the Body Battery Widget The Body Battery widget displays your current Body Battery level and a graph of your Body Battery level for the last several hours. 1 Select UP or DOWN to view the Body Battery widget. NOTE: You may need to add the widget to your widget loop (Customizing the Widget Loop, page 31).

  • Page 31: Tips For Improved Body Battery Data

    Tips for Improved Body Battery Data • Your Body Battery level updates when you sync your device with your Garmin Connect account. • For more accurate results, wear the device while sleeping. • Rest and good sleep charge your Body Battery.

  • Page 32: Deleting Files

    If you do not know the purpose of a file, do not delete it. Your device memory contains important system files that should not be deleted. 1 Open the Garmin drive or volume. 2 If necessary, open a folder or volume.

  • Page 33: Garmin Connect

    Garmin Connect You can connect with your friends on Garmin Connect. Garmin Connect gives you the tools to track, analyze, share, and encourage each other. Record the events of your active lifestyle, including runs, walks, rides, hikes, and more. To sign up for a free account, go to www.garminconnect.com.

  • Page 34: Using Garmin Connect On Your Computer

    Garmin Connect account using a computer. You ™ can use the Garmin Express application to upload your activity data to your Garmin Connect account and to send data, such as workouts or training plans, from the Garmin Connect website to your device.

  • Page 35: Foot Pod Calibration

    Sensors, page 28). Manual calibration is recommended if you know your calibration factor. If you have calibrated a foot pod with another Garmin product, you may know your calibration factor. 1 From the watch face, hold UP. 2 Select > Sensors & Accessories.

  • Page 36: Customizing Your Device

    4 Select Activity Options > Displayed Activities > Edit. 5 Select the activities to display on your device. 6 Select Done. Sync your device with the Garmin Connect app to view the updated activities (Manually Syncing Data with Garmin Connect, page 12).

  • Page 37: Customizing The Data Fields

    Customizing the Data Fields You can customize data fields based on your training goals or optional accessories. For example, you can customize data fields to display your lap pace and heart rate zone. 1 Select START, and select an activity profile. 2 Select Options >...

  • Page 38: Marking Laps By Distance

    When you save an activity, you can evaluate your perceived effort and how you felt during the activity (Evaluating an Activity, page 4). You can view your evaluation information in your Garmin Connect account. 1 From the watch face, select START 2 Select an activity.

  • Page 39: Changing The Gps Setting

    Changing the GPS Setting By default, the device uses GPS to locate satellites. For more information about GPS, go to www.garmin.com /aboutGPS. 1 From the watch face, select START. 2 Select an activity. 3 Select Options > GPS. 4 Select an option: •...

  • Page 40: Customizing The Watch Face

    (Displaying Pace or Speed, page 35) You can also change the Start of Week setting. Software Update: Allows you to install software updates downloaded using Garmin Express or the Garmin Connect app (Updating the Software Using the Garmin Connect App, page 39).

  • Page 41: Time Zones

    Time Zones Each time you turn on the device and acquire satellites or sync with your smartphone, the device automatically detects your time zone and the current time of day. Changing the Backlight Settings 1 From the watch face, hold UP. 2 Select >...

  • Page 42: Setting An Alarm

    Setting an Alarm You can set multiple alarms. You can set each alarm to sound once or to repeat regularly. 1 From the watch face, hold UP. 2 Select Alarm Clock > Add Alarm. 3 Select Time, and enter the alarm time. 4 Select Repeat, and select when the alarm should repeat (optional).

  • Page 43: Device Information

    (Charging the Device, page 37). You can charge the device by plugging the USB cable into a Garmin approved AC adapter with a standard wall outlet or a USB port on your computer. Charging a fully depleted battery takes up to two hours.

  • Page 44: Device Care

    1 Wipe the device using a cloth dampened with a mild detergent solution. 2 Wipe it dry. After cleaning, allow the device to dry completely. TIP: For more information, go to www.garmin.com/fitandcare. Changing the Bands You can replace the bands with new Forerunner bands.

  • Page 45: Specifications

    • Product registration Updating the Software Using the Garmin Connect App Before you can update your device software using the Garmin Connect app, you must have a Garmin Connect account, and you must pair the device with a compatible smartphone...

  • Page 46: Activity Tracking

    12). 2 Wait while the device syncs your data. Syncing can take several minutes. NOTE: Refreshing the Garmin Connect app or the Garmin Connect application does not sync your data or update your step count. My intensity minutes are flashing When you exercise at an intensity level that qualifies toward your intensity minutes goal, the intensity minutes flash.

  • Page 47: Improving Gps Satellite Reception

    • Frequently sync the device to your Garmin Connect account: ◦ Connect your device to a computer using the USB cable and the Garmin Express application. ◦ Sync your device to the Garmin Connect app using your Bluetooth enabled smartphone.

  • Page 48: My Phone Will Not Connect To The Device

    • Remove your device from the Garmin Connect app and the Bluetooth settings on your smartphone to retry the pairing process. • If you bought a new smartphone, remove your device from the Garmin Connect app on the smartphone you intend to stop using.

  • Page 49: How Can I Manually Pair Ant+ Sensors

    How can I manually pair ANT+ sensors? You can use the device settings to manually pair ANT+ sensors. The first time you connect a sensor to your device using ANT+ wireless technology, you must pair the device and sensor. After they are paired, the device connects to the sensor automatically when you start an activity and the sensor is active and within range.

  • Page 50: Vo2 Max. Standard Ratings

    VO2 Max. Standard Ratings These tables include standardized classifications for VO2 max. estimates by age and gender. Males Percentile 20–29 30–39 40–49 50–59 60–69 70–79 Superior 55.4 52.5 48.9 45.7 42.1 Excellent 51.1 48.3 46.4 43.4 39.5 36.7 Good 45.4 42.4 39.2 35.5...

  • Page 51: Wheel Size And Circumference

    Wheel Size and Circumference Your speed sensor automatically detects your wheel size. If necessary, you can manually enter your wheel circumference in the speed sensor settings. The tire size is marked on both sides of the tire. This is not a comprehensive list. You can also measure the circumference of your wheel or use one of the calculators available on the internet.
  • Page 52 Tire Size Wheel Circumference (mm) 27 × 1-1/4 2161 27 × 1-3/8 2169 29 x 2.1 2288 29 x 2.2 2298 29 x 2.3 2326 650 x 20C 1938 650 x 23C 1944 650 × 35A 2090 650 × 38B 2105 650 ×...

  • Page 53: Index

    15 sharing data 15 shortcuts 2 foot pod 2, 28, 29 sleep mode 11 smartphone 13, 15, 16, 34, 41 applications 12 Galileo 33 apps 15 Garmin Connect 2, 4–6, 12, 15, 16, 27, 39 pairing 2, 42 storing data 28 software Garmin Express 39 license 37 GLONASS 33 updating 39 GPS 2, 33, 42 version 37...
  • Page 54 May 2021 GUID-B13F60F2-C67C-46A2-B03F-8F8FD01EF80A v6...

This manual is also suitable for:

Forerunner 45 plus

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