Garmin A03191 Panduan Pemilik - Halaman 5

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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.

Keys

Image not final

LIGHT

Hold to turn the device on and off.

Select to turn the backlight on and off.

start and stop Select to start and stop the timer.

Select to choose an option or to acknowledge a

message.

lap and back Select to mark a new lap.

Select to return to the previous screen.

up and down Select to scroll through the widgets, data screens,

options, and settings.

Swim Terminology

Length: One trip down the pool.

Interval: One or more consecutive lengths. A new interval starts

after a rest.

Stroke: A stroke is counted every time your arm wearing the

device completes a full cycle.

Swolf: Your swolf score is the sum of the time for one pool

length and the number of strokes for that length. For

example, 30 seconds plus 15 strokes equals a swolf score of

45. Swolf is a measurement of swimming efficiency and, like

golf, a lower score is better.

Indoor Activities

The Forerunner device can be used for training indoors, such as

running on an indoor track or using a stationary bike. GPS is

turned off for indoor activities.

When running or walking with GPS turned off, speed, distance,

and cadence are calculated using the accelerometer in the

device. The accelerometer is self-calibrating. The accuracy of

the speed, distance, and cadence data improves after a few

outdoor runs or walks using GPS.

TIP: Holding the handrails of the treadmill reduces accuracy.

You can use an optional foot pod to record pace, distance, and

cadence.

When cycling with GPS turned off, speed and distance 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).

Introduction

WARNING

Training

Workouts

You can create custom workouts that include goals for each

workout step and for varied distances, times, and calories. You

can create workouts using Garmin Connect

plan that has built-in workouts from Garmin Connect, 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.

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 training calendar list

by date. When you select a day in the training 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.

Using Garmin Connect Training Plans

Before you can download and use a training plan, you must

have a Garmin Connect account

You can browse your Garmin Connect account to find a training

plan, schedule workouts, and send them to your device.

Connect the device to your computer.

From your Garmin Connect account, select and schedule a

training plan.

Review the training plan in your calendar.

Select

, and 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.

Heart Rate Features

The Forerunner device has a wrist-based heart rate monitor and

is also compatible with ANT+

can view wrist-based heart rate data on the heart rate widget.

When both wrist-based heart rate and ANT+ heart rate data are

available, your device uses the ANT+ heart rate data. You must

have a heart rate monitor to use the features described in this

section.

Running Dynamics

You can use your compatible Forerunner device paired with the

HRM-Run

accessory to provide real-time feedback about your

™

running form. If your Forerunner device was packaged with the

HRM-Run accessory, the devices are already paired.

The HRM-Run accessory has an accelerometer in the module

that measures torso movement in order to calculate six running

metrics.

Cadence: Cadence is the number of steps per minute. It

displays the total steps (right and left combined).

Vertical oscillation: Vertical oscillation is your bounce while

running. It displays the vertical motion of your torso,

measured in centimeters for each step.

Ground contact time: Ground contact time is the amount of

time in each step that you spend on the ground while

running. It is measured in milliseconds.

NOTE: Ground contact time is not available while walking.

Ground contact time balance: Ground contact time balance

displays the left/right balance of your ground contact time

or select a training

™

(Garmin Connect, page

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