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®
Forerunner 301
personal trainer
owner’s manual
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© Copyright 2004–2006 Garmin Ltd. or its subsidiaries. Garmin International, Inc. Garmin (Europe) Ltd. Garmin Corporation 1200 East 151st Street Unit 5, The Quadrangle No. 68, Jangshu 2nd Road Olathe, Kansas 66062, U.S.A. Abbey Park Industrial Estate Shijr, Taipei County, Taiwan Tel. 913/397.8200 or 800/800.1020 Romsey, SO51 9DL, U.K. Tel. 886/2.2642.9199 Fax 913/397.8282 Tel. 44/0870.8501241 Fax 886/2.2642.9099 Fax 44/0870.8501251 All rights reserved. Except as expressly provided here
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INTRODUCTION Appendix—Review cleaning instructions and information INTRODUCTION ™ about Garmin Training Center , the heart rate monitor, and ® Thank you for choosing the Garmin Forerunner 301 heart rate zones. Be sure to read the Safety Information personal trainer! Once you begin training with the heart in this section to learn how to use your Forerunner 301 rate monitor, building simple and advanced workouts, and and the heart rate monitor safely and responsibly. tracking your workout
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INTRODUCTION > TABLE OF CONTENTS Editing Workouts ....................... 22 Introduction .................................i Appendix ..................................46 MultiSport Workouts ....................... 23 Training with Heart Rate Zones ...... 46 Getting Started ...........................1 Using MultiSport Manually ....... 23 Heart Rate Monitor Information ..... 48 Charge the Battery ............................. 1 Auto MultiSport Workouts ........ 24 Garmin Training Center ........
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GETTING STARTED > CHARGE THE BATTERY 2. Locate the A/C Charger included in the product box. GETTING STARTED Plug the mini USB end of the charger into the USB Follow the instructions in this section to set up and begin port on the Forerunner. Then plug the A/C charger into a standard wall outlet. using your new Forerunner 301. NOTE: The unit will not charge outside the tempera- Charge the Battery ture range of 0°C–50°C (32°F–122°F). The Forerunner 301 is powered by a built-in lithium-ion
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GETTING STARTED > POSITION THE HEART RATE MONITOR To position the heart rate monitor: Position the Heart Rate Monitor 1. Push one tab on the elastic strap through the slot in Wear the heart rate (HR) monitor directly on your skin, just the heart rate monitor. 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 he
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GETTING STARTED > POSITION THE FORERUNNER To add the extension strap: NOTE: If you have trouble with erratic heart rate 1. Slide the end of the existing strap through the readings (bikers especially), position the transmitter connector on the extension. on your back instead of your chest, or try applying electrode gel. 2. Place the Forerunner on your wrist or arm. 3. Slide the end of the extension through the connector on the Forerunner. 4. Tighten or loosen the strap as necessary so that
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GETTING STARTED > ACQUIRE SATELLITE SIGNALS 2. Wait while the Forerunner searches for satellite Acquire Satellite Signals signals. As the unit acquires signals, the bar fills Before you begin using the Forerunner 301, you must from left to right and the Satellite icon flashes. acquire GPS satellite signals. The first time you turn on the When the Forerunner has acquired enough satellite Forerunner, you may need to wait as long as 15 minutes to signals, the bar fills completely and disappears
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GETTING STARTED > MAIN MODES From Timer mode, press the and arrows to access data Main Modes pages: the Lap page, Heart Rate page, and Custom page. Press the mode button to switch between Timer mode and Menu mode. Current date and time Lap Page Heart Rate Page Custom Page Timer Mode Menu Mode The Heart Rate page appears when you are wearing the heart rate monitor and receiving heart rate data. Your heart Forerunner Icons rate appears next to the solid heart icon in Timer mode. Battery ic
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GETTING STARTED > BUTTONS Front View Buttons 1 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. 1 2 3 4 5 2 mode • Press to switch between Timer and Menu modes. • Press and hold to change sports. • Press to acknowledge messages. 3 reset/lap Press and hold mode to change Press and hold reset to • Press and hold to reset the timer. to a different sport. reset the timer. •
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GETTING STARTED > SET YOUR TIME ZONE AND USER PROFILE To set your user profile: Set Your Time Zone and User Profile 1. Follow steps 1 and 2 of the previous procedure. The Forerunner receives accurate time information from Then highlight Set User Profile and press enter. GPS satellites; however, you must enter your time zone 2. Highlight the Gender field and press enter. Select to display the correct local time. The Forerunner 301 also your gender from the menu and press enter. uses information
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GETTING STARTED > CHOOSE YOUR SPORT When changing sport modes, keep this information in mind: Choose Your Sport You can use the Forerunner to train for three different • If you change from one sport mode to another sports: Running, Biking, and “Other,” which can include without resetting the timer, you automatically enter almost any type of sport. When you choose a sport, the MultiSport mode. See page 23 for more information. Forerunner automatically changes the way it calculates • You can
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WORKOUTS > BASIC WORKOUTS Using Time and Distance Alerts WORKOUTS Time and distance alerts are useful for long workouts when The Forerunner 301 offers a wide variety of training you want to train for a certain amount of time or distance. features that can help you train at any level you choose. When you reach your goal, the Forerunner beeps and Use your Forerunner to set goals and alerts, train with your displays a message. ™ Virtual Partner , program interval workouts from simple to ™ ad
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WORKOUTS > BASIC WORKOUTS 4. Highlight the Alert At field and press enter. Select The pace/speed alert takes advantage of Speed Zones, a preset distance or time from the menu or select which are ranges of pace/speed that you can store in the Custom and press enter. Forerunner for each sport. For more information, or to 5. If you selected Custom, enter a time or distance set your Speed Zones, see “Setting Speed Zones” in the using the and arrows and enter. Then Customizing section. selec
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WORKOUTS > BASIC WORKOUTS 5. If you selected Custom in step 3, enter a fast pace or Using Heart Rate Alerts speed using the and arrows and enter. Then Similar to pace/speed alerts, the heart rate alert notifies you select OK. if your heart rate exceeds or drops below a specific number of beats per minute (bpm). Heart rate alerts can also notify you if your heart rate exceeds or drops below a certain heart rate zone—a range of beats per minute. The five commonly accepted heart rate zones ca
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WORKOUTS > BASIC WORKOUTS 3. Press enter to open the Intensity Level menu. When you turn on Auto Pause, the Forerunner tracks and Select a heart rate zone, or select Custom to specify displays any paused time as Rest Time on a new data page, your own alert values. the Rest page. This page becomes part of the data page loop. 4. Highlight Min HR Alert and press enter. Then select To view the Timer page and the Rest page in Timer mode, On and press enter. press the and arrows. 5. If you s
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WORKOUTS > BASIC WORKOUTS 2. Highlight Auto Pause/Lap and press enter. To set Auto Pause: 1. Press mode to access Menu mode. Then highlight 3. Highlight the Auto Lap Trigger field and press Training Assistant and press enter. enter. Then select On and press enter. 2. Highlight Auto Pause/Lap and press enter. 3. Press enter to open the Auto Timer Pause menu. Then select On and press enter. 4. Select the Pause When field and choose Stopped or Custom. 4. Select the Lap Distance field and select a
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WORKOUTS > VIRTUAL PARTNER Working Out with Virtual Partner NOTE: Alerts, Auto Pause, and Auto Lap still function when you train with Virtual Partner. Meet your Virtual Partner , a unique tool designed to help you meet your training goals. Simply enter the distance, time, or pace/speed at which you want to complete To set up a workout by distance & time: a workout. Virtual Partner “runs” alongside of you, 1. Press mode to access Menu mode. Then highlight graphically displaying your goal p
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WORKOUTS > VIRTUAL PARTNER 5. Check the Pace (Speed) field to ensure that the 5. Check the Distance field to ensure that the calculated pace/speed (based on your distance and calculated distance seems reasonable. Then time inputs) seems reasonable. If not, make changes highlight Done and press enter. to the Distance and Time fields. Then highlight Done To set up a workout by distance & pace/speed: and press enter. 1. Press mode to access Menu mode. Then highlight Training Assistant and press en
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WORKOUTS > INTERVAL WORKOUTS To create and save more advanced workouts involving Interval Workouts varied distances, rest times, and repeats, refer to the next You can create simple interval workouts according to the section, “Advanced Workouts.” following criteria: • Train for a certain distance and rest for a certain To create an interval workout: amount of time. 1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. • Train for a certain distance and rest f
