owners manual

FORERUNNER 310XT

MULTISPORT GPS TRAINING DEVICE
20092010 Garmin Ltd. or its subsidiaries All rights reserved. Except as expressly provided herein, no part of this manual may be reproduced, copied, transmitted, disseminated, downloaded or stored in any storage medium, for any purpose without the express prior written consent of Garmin. Garmin hereby grants permission to download a single copy of this manual onto a hard drive or other electronic storage medium to be viewed and to print one copy of this manual or of any revision hereto, provided that such electronic or printed copy of this manual must contain the complete text of this copyright notice and provided further that any unauthorized commercial distribution of this manual or any revision hereto is strictly prohibited. Information in this document is subject to change without notice. Garmin reserves the right to change or improve its products and to make changes in the content without obligation to notify any person or organization of such changes or improvements. Visit the Garmin Web site (www.garmin.com) for current updates and supplemental information concerning the use and operation of this and other Garmin products. Garmin, the Garmin logo, Garmin Training Center, Forerunner, Auto Pause, Auto Lap, Virtual Partner are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect, ANT, ANT Agent, ANT+, GSC10, and USB ANT Stick are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. Firstbeat and Analyzed by Firstbeat are registered or unregistered trademarks of Firstbeat Technologies Ltd. This product was produced under the following United States patents and their foreign equivalents. EP1507474 (A1), US7460901, EP1545310 (A1),US7192401 (B2) and U20080279. WO03099114(A1) (Pat. Pend.), EP1507474 (A1), US7460901(B2), WO2004016173 (A1) (Pat. Pend.),EP1545310 (A1) (Pat. Pend.), U20080279 (Pat.Pend.) Other trademarks and trade names are those of their respective owners.

Table of Contents

Introduction.. 1.
More Information. 1 Product Registration. 1 Free Software.. 1 Contact Garmin. 1 Keys.. 2

Training.. 10.

Getting Started.. 3.
Charging the Battery. 3 Turning on the Device. 3 Acquiring Satellite Signals.. 4 Pairing the Heart Rate Monitor (Optional).. 5 Customizing Your Sport Settings (Optional).. 6 Go Work Out!.. 6. Downloading Free Software. 7 Sending Workout Data to Your Computer.. 7 Locking the Keys. 7 Forerunner Backlight. 7
Forerunner 310XT Owners Manual
About the Training Page. 10 Sport Mode. 10 Auto Lap... 10 Auto Pause... 11 Auto Scroll.. 12 Heart Rate.. 12 Virtual Partner. 13 Alerts.. 14 Workouts.. 15 Courses. 18 Multisport Workouts. 19 Swimming with Your Forerunner.. 21 Using the Countdown Timer.. 22

History.. 23

Saving History. 23 Viewing Activity History. 23. Viewing Totals. 23. Deleting History. 24

Navigation. 25

Adding the Map Page.. 25
Marking Locations.. 25 Finding and Going to a Location.. 26 Editing or Deleting a Location. 26 Using Back to Start. 27 Viewing GPS Information. 27

Appendix.. 43

Settings.. 28
Data Fields. 28 System.. 32 User Profile. 36 About Forerunner. 36

Using Accessories. 37

Pairing Accessories. 37 Heart Rate Monitor. 38 Foot Pod.. 39 GSC10 Bike Sensor. 41 Bike Details.. 41 Data Recording. 41 Power Meter.. 42
Resetting the Forerunner. 43 Clearing User Data. 43 Caring for the Forerunner. 43 Updating the Forerunner Software Using Garmin Connect.. 44. Battery Information. 44 Specifications.. 44 Software License Agreement. 46 Declaration of Conformity. 46 Troubleshooting. 47 Heart Rate Zone Table. 48

Index.. 49

Introduction
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. This product contains a nonreplaceable lithium-ion battery.

Free Software

Go to www.garmin.com/intosports for information about Garmin Connect Web-based software or the Garmin Training Center computer software. Use this software to store and analyze your workout data.

Contact Garmin

More Information
For information about accessories, go to http://buy.garmin.com, or contact your Garmin dealer.

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 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.

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 your ANT+ weight scale (page 34). mode Press to view the timer and the menu. The map and the compass 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. lap/reset Press to create a new lap. Press and hold to reset the timer. start/stop Press to start or to stop the timer. enter Press to select options and to acknowledge messages. arrows (up/down) Press to scroll through menus and settings. Press and hold 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.

While you are trying to pair your heart rate monitor with your Forerunner for the first 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.
Heart Rate Monitor Module (Front) Snaps
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 strap 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.
Heart Rate Monitor Module (Back)
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 510 minutes.
5. Press mode > select Settings > Run Settings > Heart Rate > ANT+ HR > Yes.
Heart Rate Settings For the most-accurate calorie data, set your maximum heart rate and resting heart rate. You can set five heart rate zones to help you to measure and increase your cardiovascular strength. If you configured your device in the initial setup to include a heart rate monitor, this step is unnecessary.
1. Press mode > select Settings > Run Settings > Heart Rate > HR Zones. 2. Follow the on-screen instructions.
1. Press and hold mode to change the sport mode. 2. Press mode > select Settings > Select the sport setting.
Customizing Your Sport Settings (Optional)
Select Data Fields to customize up to four data pages for your activity (page 28).
1. Press mode to view the training page. 2. Press start to start the timer. 3. After completing your activity, press stop. 4. Press and hold reset to save your activity and reset the training page.

Go Work Out!

Note: Press and hold mode and change the sport settings. Follow steps 1 and 2 to configure your heart rate settings for biking and other sports modes.
1. Go to www.garmin.com /intosports. 2. Click Garmin Connect, and create a free myGarmin account. 3. Follow the on-screen instructions.

Downloading Free Software
3. Follow the on-screen instructions. 4. Ensure pairing is enabled. 5. Use Garmin Connect to view and analyze your data.

Locking the Keys

Sending Workout Data to Your Computer
You can lock the keys on your Forerunner. This decreases the chance of accidentally pressing a key when taking the device on and off.
1. Press mode and simultaneously to lock the keys. 2. Press mode and simultaneously to unlock the keys.
Note: You must download the free software (page 7) so 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.

Forerunner Backlight

2. Bring your Forerunner within 5 m of your computer.
Press to turn on the backlight for fifteen seconds. Use to adjust the backlight level. Press mode to exit the backlight status page. This page also shows several status icons (page 8).
GPS is on, and the Forerunner is receiving satellite signals. GPS is off for use indoors. The timer is running. The heart rate sensor is active. The foot pod sensor is active. The speed/cadence sensor is active. The power sensor is active. Battery charge level. The battery is charging. The device is uploading data or pairing with fitness equipment.
Status Icons Press and release status icons.

to view the

Heart rate monitor active Speed and cadence sensor active Foot pod active Power sensor active
Training Description 10 Daily training Regular exercise and training No exercise Occasional, light exercise
Activity Class Chart Training Frequency Once every two weeks Once a week 2 to 3 times per week
Training Time Per Week Less than 15 minutes 15 to 30 minutes Approximately 30 minutes Approximately 45 minutes 45 minutes to 1 hour 1 to 3 hours
3 to 5 times per week Almost daily Daily
3 to 7 hours 7 to 11 hours 11 to 15 hours 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): 863870.

Training

Note: Always consult your physician before you begin or modify any exercise program. Use your Forerunner to set alerts, train with a Virtual Partner, program interval or custom workouts, and plan courses based on existing activities. The Forerunner offers several training features and optional settings.

4. Select HR Zones to start the heart rate zone configuration wizard.

Heart Rate Zones

Caution: Consult your physician to specify heart rate zones/targets that are appropriate for your fitness level and health condition.

Heart Rate

Many athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of fitness. A heart rate zone is a set range of heartbeats per minute. The five commonly accepted heart rate zones are numbered from 15 according to increasing intensity. The Forerunner sets the heart rate zone ranges (see the table on page 48) based on your maximum and resting heart rates set in your user profile (page 36).
You can customize your heart rate zones in your Garmin Connect user profile and then transfer data to your Forerunner. How Do Heart Rate Zones Affect Your Fitness Goals? Knowing your heart rate zones can help you measure and improve your fitness by understanding and applying these principles: Your heart rate is a good measure of exercise intensity. Training in certain heart rate zones can help you improve cardiovascular capacity and strength. Knowing your heart rate zones can prevent you from overtraining and can decrease your risk of injury.
1. Press mode > select Settings > > select the sport setting option (depends on your current sport mode, see page 10). 2. Select Virtual Partner > On.

Virtual Partner

Your Virtual Partner is a unique tool designed to help you meet your training goals. The Virtual Partner competes with you every time you and the timer are running. If you make changes to the Virtual Partner pace before you start the timer, those changes are saved. Changes made to the Virtual Partner pace after the timer has started are applied only to the current session, and are not saved when the timer is reset. If you make changes to the Virtual Partner during an activity, the Virtual Partner uses the new pace from your location.
1. Press mode to view the training page. 2. Use to view the Virtual Partner page.
Changing the Virtual Partner Pace
note: Alerts do not function during interval or custom workouts.
1. Press mode > select Training > select the sport alerts option (depends on your current sport mode, see page 10). 2. Use and press enter to enter information for any of the following alarms: Time Alertnotifies you when you have run for a specific amount of time. Distance Alertnotifies you when you have run a specific distance. Calorie Alertnotifies you when you have burned a specific number of calories. HR Alertnotifies you if your heart rate exceeds, or drops below, a specific number of beats per minute (bpm).

Virtual Partner You 3. Press and hold to increase or decrease the VP pace. 4. To save the changes, press mode to exit or wait for the page to timeout.

Alerts

Use your Forerunner alerts to train toward certain time, distance, and heart rate goals. You can set separate alerts in each sport mode.
Note: To use HR alerts, you must have a Forerunner 310XT and a heart rate monitor.
Cadence Alertnotifies you if your cadence exceeds, or drops below, a specific number of revolutions of crank arm per minute (rpm) or strides per minute (spm).
1. Press mode > select Training > Workouts to choose the type of workout right for you. 2. Press start.

Workouts

Note: To use cadence alerts, you must have a Forerunner 310XT and a foot pod or bike cadence sensor.
Power Alertnotifies you if your power exceeds, or drops below, a specific value in Watts.
note: While performing a workout, press to view more data pages. When you complete all steps in your workout, the Workout Finished message appears. Creating Interval Workouts You can create an interval workout based on time or on distance and rest portions of the workout. You can have only one interval workout created at one time. If you create an additional interval workout, the previous workout is overwritten.
1. Press mode > select Training > Workouts > Interval. 2. Select the Type of interval workout.
note: To use power alerts, you must have a Forerunner 310XT and a power meter.
Enter the duration value. Select the Rest Type. Enter the duration value. Select More, and enter the Reps value. 7. Select Warmup Yes and Cooldown Yes (optional). 8. Select Do Workout. 9. Press start.

3. 4. 5. 6.

time until a new interval begins. To end an interval early, press the lap/reset key. Creating Custom Workouts Custom workouts can include goals for each workout step and varied distances, times, and calories. Use Garmin Connect to create and edit workouts and transfer them to your Forerunner. You can also schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your Forerunner. note: For more information about transferring data to your Forerunner, see page 7.

Courses

Another way you can use the Forerunner for custom training is to follow courses based on a previously recorded activity. You can follow the course trying to match or exceed a previous performance. You can also race against the Virtual Partner when training with courses. Creating Courses with Garmin Connect Use Garmin Connect to create courses and course points and transfer them to your Forerunner.
1. Press mode > select Training > Courses > New. 2. From the History page, select an entry on which to base your course. 3. Enter a name for your course. 4. Press mode to exit. 1. Press mode > select Training > Courses. 2. Select a course from the list. 3. Select Do Course. 4. Press start. History is recorded even if you are not on the course.

Starting a Course

To end a course manually, press stop > press and hold reset.
Warm Up You can include a warm up before you begin your course. Press start to begin the course, and then warm up. Stay away from your course path as you warm up. When you are ready to begin your course, head toward your course. When you are on any part of the course path, the Forerunner displays an On Course message. When you start a course, your Virtual Partner also starts the course. If you are warming up and are not on the course, the first time that you join the course, your Virtual Partner restarts the course from your current location. If you stray away from the course, the Forerunner displays an Off Course message. Use the navigation page to find your way back to the course.
1. Press mode > select Training > Courses. 2. Select a course from the list. 3. Select Delete Course. 4. Select Yes to delete the course. 5. Press mode to exit.

Deleting a Course

Multisport Workouts
Triathletes, duathletes, and other multisport competitors can take advantage of the Forerunners multisport workouts. When you set up a multisport workout, you can switch between sport modes and still view your total time and distance for all sports. For example, you can switch from biking mode to running mode and view your total time and distance for biking and running throughout your workout. The Forerunner stores multisport workouts in history and includes total time, distance, average heart
rate, and calories for all sports in the workout. It also includes specific details for each sport. You can use multisport workouts manually, or you can preset multisport workouts for races and other events. Creating a Manual Multisport Workout You can create a manual multisport workout by changing sport modes during your workout without resetting the timer. When you change sport modes, press to see the Multisport timer.

1. Press and hold mode > select Other. 2. Press mode > select Settings > Other Settings > Countdown Timer. 3. Select Countdown Timer > On. 4. Enter the countdown time. 5. Press start to begin the countdown timer. You will hear 5 beeps before the timer starts automatically.
Using the Countdown Timer
You can use the countdown timer to automatically start the Forerunner timer after a specified countdown. For example, you can use a 30second countdown before you start a timed sprint. You can also set a 5-minute countdown before starting a boat race.

History

The Forerunner can record up to 1000 laps and approximately 20 hours of detailed tracklog data (when recording approximately 1 trackpoint every 4 seconds). Tracklog data includes your GPS position (if available) and accessory data such as heart rate data.
Note: Your Forerunner will not automatically delete or overwrite your data. See page 24 to learn how to delete history.

Viewing Activity History

You can view the following data on your Forerunner: time, distance, average pace/speed, calories, average heart rate data, and average cadence.
1. Press mode > select History > Activities. 2. Use to scroll through the activities. Select View More to view Averages and Maximums. Select View More > View Laps to view lap summaries.

Saving History

Your device stores data based on the type of activity, the accessories used, and your training settings.
To save an activity, press and hold the lap/reset key for 3 seconds.
When the Forerunner memory is full, an error message appears. Upload your history to Garmin Connect or Garmin Training Center periodically to keep track of all of your data (see page 7).

Viewing Totals

The Forerunner records the total distance traveled and time you have worked out with your Forerunner.
To view the totals, press mode > select History > Totals.
Forerunner 310XT Owners Manual23

Deleting History

After you have transferred your history to Garmin Connect or Garmin Training Center, you can delete the history from your Forerunner.
1. Press mode > select History > Delete. 2. Select an option: Individual Activities All Activitiesdelete all activities from the history. Old Activitiesdelete activities recorded more than one month ago. Totalsreset all your totals.

Navigation

Use the GPS navigation features on your Forerunner to view your path on a map, save locations you want to remember and find your way home.

Points to North Zoom level

Adding the Map Page

Marking Locations
Before you use the navigation features, you may want to configure the Forerunner to display the map.
1. Press mode > select Settings > System > Map. 2. In the Show Map field, select Yes.
Press mode to see the timer, map, and main menu. When you start the timer and begin to move, a dotted line appears on the map, showing you exactly where you have traveled. This dotted line is called a track. To zoom in or out on the map, press.
A location is any point that you store in memory. If you want to remember landmarks or return to a certain spot, mark a location there. The location appears on the map with a name and a symbol. You can find, view, and go to locations at any time.
1. Go to the place where you want to mark a location. 2. Press mode > select GPS > Save Location.
Forerunner 310XT Owners Manual25
3. Enter a name in the top field. 4. Select OK.
1. Press mode > select GPS > Save Location. 2. Select the Position field. Enter the latitude and longitude of the location you want to mark. 3. Make other changes as necessary, and select OK.
Marking Locations Using Lat/Lon
When you are going to a location, the map and compass pages are added automatically. Press mode to view these pages. On the compass, the arrow points toward the location. Go in the direction of the arrow to reach the location. The compass also shows the distance and time left until you reach the location.
1. Press mode >select GPS > Go to Location. 2. All of your saved locations are shown. 3. Press to find a location in the list, and press enter to select. 4. Select Go To. Follow the line on the map to the location.
Finding and Going to a Location

Compass

Stop Going to a Location
Press mode > select GPS > Stop Go To.
Editing or Deleting a Location
1. Press mode > select GPS > Go to Location.
2. Select the location you want to edit. 3. Change the information as necessary. To delete the location, select Delete.

Viewing GPS Information

Using Back to Start
If you want to return to the starting point, the Forerunner can take you back along the exact path you traveled using Back to Start.
Press mode > select GPS > Back to Start.
A line appears on the map from your current location to your starting point.
The Satellite page displays information about the GPS signals the Forerunner is currently receiving. Press mode > select GPS > Satellites to view the Satellite page. For more information about GPS, go to www.garmin.com/aboutGPS. Press on the Satellite page to view satellite strength information. The black bars represent the strength of each satellite signal received (the number of the satellite appears below each bar).
Follow the line back to your starting point.
Forerunner 310XT Owners Manual27

Settings

Press mode > select Settings. TIP: When finished selecting options or entering values on your Forerunner, press mode to save the setting.
4. Press to select the number of data fields.
Data Field Options * Denotes a data field showing statute or metric units. ** Requires an optional accessory.
Data Field Cadence ** Description Steps per minute or revolutions of the crank arm per minute. Average cadence for the duration of your current ride. Average cadence for the current lap. Number of calories burned. Distance in nautical miles. Distance traveled on the current run.

Data Fields

You can show/hide the following pages and customize up to four data fields on four sport-specific pages. Note: You can see only the pages for the sport mode you have currently selected (page 10).
1. Press mode > select Settings> select the sport setting option (depends on your current sport mode see page 10). 2. Select Data Fields. 3. Select one of the training pages.
Cadence Avg ** Cadence Lap ** Calories Dist Nautical Distance *

Setting Data Fields

Data Field DistLap * DistLast Lap Elevation * GPS Accuracy *
Description Distance traveled in the current lap. Distance of the last completed lap. Distance above/ below sea level. Margin of error for your exact location. For example, your GPS location is accurate to within +/- 19 ft. Calculation of rise over run. For example, if for every 10 ft. you climb (elevation) you travel 200 ft. (distance), your grade is 5%. Current direction you are traveling.

Data Field Heart Rate **

Description Heart rate in bpm.
Heart Percentage of Rate%HRR heart rate reserve ** (maximum heart rate minus resting heart rate). Heart Rate%Max ** Heart RateAvg ** Heart RateAvg %HRR ** Percentage of maximum heart rate. Average heart rate for the run. Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the run.

Heading

Forerunner 310XT Owners Manual29
Data Field Heart RateAvg %Max ** Heart RateLap ** Heart RateLap %HRR**
Description Average percentage of maximum heart rate for the run. Average heart rate for the lap. Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the lap. Average percentage of maximum heart rate for the lap. Line graph showing your current heart rate zone (1-5).
Data Field Heart Rate Zone **
Description Current range of heart rate (15). The default zones are based on your user profile, maximum heart rate, and resting heart rate. Amount of laps completed. Current pace. Average pace for the run. Average pace in the current lap. Average pace during the last full lap. Current power output in watts or % FTP.

the United States of America copyright laws and international copyright treaties. You further acknowledge that the structure, organization, and code of the Software are valuable trade secrets of Garmin and that the Software in source code form remains a valuable trade secret of Garmin. You agree not to decompile, disassemble, modify, reverse assemble, reverse engineer, or reduce to human readable form the Software or any part thereof or create any derivative works based on the Software. You agree not to export or re-export the Software to any country in violation of the export control laws of the United States of America.
Declaration of Conformity
Hereby, Garmin, declares that this product is in compliance with the essential requirements and other relevant provisions of Directive 1999/5/EC. To view the full Declaration of Conformity, go to www.garmin.com/compliance.

Troubleshooting

Problem My Forerunner never gets satellite signals. The battery gauge does not seem accurate. Solution/Answer Press mode > select GPS > GPS Status. Ensure GPS is enabled. Take your Forerunner outside and away from tall buildings. Remain stationary for several minutes. Allow the Forerunner to fully discharge, and then fully charge it (without interrupting the charge cycle).
Stay 10m away from other ANT+ accessories while pairing. Bring the Forerunner within range (3m) of the The heart rate sensor while pairing. Restart the scan for the accessory monitor, foot pod, or (see page 37). Make sure the accessory is sending data GSC10 will not pair (for example, you need to be wearing the heart rate with the Forerunner. monitor). If the problem persists, replace the battery in the accessory. The heart rate data See page 38. is inaccurate. The heart rate A smaller elastic strap is sold separately. Go to monitor strap is too http://buy.garmin.com. big. My Forerunner Ensure fitness equipment is enabled (page 34). Press wont pair with mode to cycle through all menu pages until you return compatible fitness to the timer page. If you still cannot pair, reset both the equipment. device (page 43) and the compatible fitness equipment.
Forerunner 310XT Owners Manual47
Problem Some of my data is missing from my Forerunner.
Solution/Answer The Forerunner will no longer record data if you do not transfer it to your computer. Transfer data regularly to avoid losing data.

Heart Rate Zone Table

% of Maximum Heart Rate or Resting Heart Rate 1 5060% 2 6070% 3 7080% 4 8090% 5 90100% Perceived Exertion Benefits
Relaxed, easy pace; rhythmic breathing Comfortable pace; slightly deeper breathing, conversation possible Moderate pace; more difficult to hold conversation
Beginning-level aerobic training; reduces stress Basic cardiovascular training; good recovery pace Improved aerobic capacity; optimal cardiovascular training Fast pace and a bit Improved anaerobic uncomfortable; breathing capacity and threshold; forceful improved speed Sprinting pace, Anaerobic and muscular unsustainable for long period endurance; increased of time; labored breathing power

A accessories 35, 3742 activity class 9 alerts 14 Auto Lap 10 Auto Multisport 20 Auto Pause 11 Auto Scroll 12 B backlight 33 battery charging 3 information 44 bike accessories 41 bike mode 19 C cadence data fields 28 calibrating bike sensor (GSC 10) 41
foot pod 39 GSC power meter 42 calories 28 clean the Forerunner 43 clear information 43 compass 26 countdown timer 22 courses 18 deleting 19 D data, deleting user 43 data fields 28 deleting advanced workouts 18 courses 19 history 24 distance data fields 28 E elevation data fields 29 erase data 43
F Firstbeat Technologies Ltd 36 fitness equipment linking 34 troubleshooting 47 foot pod 39 calibrating 39 G Garmin Connect 1, 7, 32, 44 Garmin Product Support 1 Garmin Training Center 1, 23, 24 go to location 26 GPS 2527 grade 29 GSC H heart rate data fields 29 settings 6 zones 12, 48 heart rate monitor 5, 38
Forerunner 310XT Owners Manual49
battery 38 tips 38 history deleting 24 saving 23 viewing 23 I icons 8 interval workouts 15 K keys 2 locking 7 L language 32 lap 2 license agreement 46 light 33 lithium-ion battery 44 locations deleting 26 finding 26 marking 25
M map 25 multi-sport workouts Multisport, Auto 20 myGarmin 7 N navigation 2527 P pairing accessories 37 computer 35 fitness equipment 35 heart rate monitor 5 power calibration 42 meter 42 zones 42 product registration 1 product support 1 profile, user 36 R registration 1
S satellite page 27 satellite signals acquiring 4 screen contrast 33 software downloads 7 software license agreement 46 software update 44 specifications 44 speed data fields 31 sport mode 10 status icons 8 swimming 2122 T technical specifications 44 time data fields 31 time zone, changing 33 tones 33 totals 23 training 10 troubleshooting 47
U unit ID 36 units 32 updating software 44 USB ANT Stick 7 user profile 36 V Virtual Partner 13, 14, 18 W weight scale 34 workouts 15 custom 16 interval 15 Z zones heart rate 12 power 42
Forerunner 310XT Owners Manual51
For the latest free software updates (excluding map data) throughout the life of your Garmin products, visit the Garmin Web site at www.garmin.com.
20092010 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9LR UK Garmin Corporation No. 68, Jangshu 2nd Road, Sijhih, Taipei County, Taiwan www.garmin.com June 2010 Part Number 190-01064-00 Rev. E Printed in Taiwan

quick start manual

FORERUNNER 310XT
MULTISPORT GPS TRAINING DEVICE
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

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.
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 incountry support information, or contact Garmin (Europe) Ltd. by phone at +44 (0) 870.8501241.

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) 3978200 or (800) 8001020.
Forerunner 310XT Quick Start Manual

Buttons

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. lap/reset

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).
Forerunner 310XT Quick Start Manual
Press to create a new lap. Press and hold to reset the timer. start/stop Press to start or to stop the timer.

enter

Press to select options and to acknowledge messages.

arrows (up/down)

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 fitness equipment.
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.
Step 1: Charge the Battery
Caution: To prevent corrosion, thoroughly dry the charging contacts and the surrounding area before charging. Contacts
TIP: The Forerunner will not charge when outside the temperature range of 32F122F (0C50C).
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.
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.

Training Description 10 Daily training Regular exercise and training No exercise Occasional, light exercise
Activity Class Chart Training Frequency -
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.
Training Time Per Week Less than 15 minutes 15 to 30 minutes Approximately 30 minutes Approximately 45 minutes 45 minutes to 1 hour 1 to 3 hours
Once every two weeks Once a week 2 to 3 times per week
3 to 5 times per week Almost daily Daily
3 to 7 hours 7 to 11 hours 11 to 15 hours 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): 863870.
Step 2: Turn on Your Forerunner
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.
Press and hold to turn on your Forerunner. Follow the on-screen instructions to configure the Forerunner and set your user profile. The Forerunner uses your user profile to calculate accurate calorie data. Using the table on page 6, select 010 to set your activity class. If you are using an ANT+ heart rate monitor, select Yes during the configuration to allow the heart rate monitor to pair (connect) with your Forerunner. See Step 4 for more information.
Step 4: Pair the Heart Rate Monitor (Optional)
While you are trying to pair your heart rate monitor with your Forerunner for the first time, move 10 m away from other heart rate monitors.
Step 3: Acquire Satellite Signals
It may take 3060 seconds to acquire satellite signals. Go outdoors to an open area. For the best reception,
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.
4. Bring the Forerunner within range (3 m) of the heart rate monitor.
Heart Rate Monitor Module (Front)
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 510 minutes.
5. Press menu > select Settings > Run Settings > Heart Rate > ANT+ HR > Yes.
Heart Rate Monitor Module (Back)

Electrodes

Heart Rate Monitor Strap (Back)
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.
tip: This step is unnecessary if you have configured 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 five heart rate zones to help you to measure and increase your cardiovascular strength.
Note: The Garmin logo should be right-side up.
1. Press mode > select Settings > Run Settings > Heart Rate > HR Zones. 2. Follow the on-screen instructions.
additional ANT+ accessories, Virtual Partner, and bike mode settings.

Step 6: Go Workout!

Step 5: Customize Your Sport Settings (Optional)
1. Press mode to view the training page.
Press mode > select Settings > select the sport setting option (depends on your current sport mode).
Select Data Fields to customize up to four data pages. Each data field is defined in the Forerunner 310XT Owners Manual. The manual also contains information about Auto Lap, Auto Pause, Auto Scroll,
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.
1. Go to www.garmin.com /intosports. 2. Click Garmin Connect, and create a free myGarmin account. 3. Follow the on-screen instructions.
Step 7: Download Free Software
2. Bring your Forerunner within 5m of your computer. 3. Follow the on-screen instructions.
Viewing and Deleting History
Step 8: Send Workout Data to Your Computer
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:
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.
Individual Activitiesdelete individual activities. All Activitiesdelete all activities from the history. Old Activitiesdelete activities recorded more than one month ago. Totalsreset all your totals.

Clearing User Data

notice: This deletes all userentered 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.

Resetting the Forerunner

More Information
If your Forerunner is not operating properly, press mode and lap/reset simultaneously until the screen goes blank. This does not erase any of your data or settings.
Refer to the Forerunner 310XT Owners Manual on disk. You can also download the latest version of the owners manual from www.garmin.com/products /forerunner310xt. For information about accessories, go to http://buy.garmin.com, or contact your Garmin dealer.
Garmin, the Garmin logo, Auto Lap, Auto Pause, Virtual Partner, and Dynastream are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect, myGarmin, ANT, USB ANT Stick and ANT+ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin. For the latest product information and accessories, visit the Garmin Web site at www.garmin.com.
20092010 Garmin Ltd. or its subsidiaries Garmin International, Inc. 1200 East 151st Street, Olathe, Kansas 66062, USA Garmin (Europe) Ltd. Liberty House, Hounsdown Business Park, Southampton, Hampshire, SO40 9LR UK Garmin Corporation No. 68, Jangshu 2nd Road, Sijhih, Taipei County, Taiwan June 2010 Part Number 190-01064-01 Rev. D Printed in Taiwan