Step 9: Transfer Data to Your Computer.. 9.
Time/Date Mode.. 10 Training Mode.11
Time Options.. 10 About the Training Page.11 Sport Mode..11 Auto Pause. 12 Auto Lap.. 12 Auto Scroll.. 13 Timeout. 13. Speed Units.. 13 Virtual Partner. 14 Workouts.. 15 Courses. 19 About GPS. 22

Getting Started.. 1.

GPS Mode. 21.

History.. 23

Deleting History. 23 Viewing Activities.. 24 Viewing Totals. 24. Viewing Goals. 24 Data Fields. 25 User Profile. 28. Alarms.. 29 Time. 29. System.. 30 ANT+.. 31 Pairing Accessories. 33 Heart Rate Monitor. 34 Foot Pod.. 37 GSC10. 38.

Appendix.. 39

Settings.. 25

Using Accessories. 33

Resetting the Forerunner. 39 Clearing User Data. 39 Updating the Forerunner Software Using Garmin Connect. 39 Battery Information. 40 Specifications.. 40 Software License Agreement.. 42 Declaration of Conformity (DoC).. 43 Troubleshooting. 44 Heart Rate Zone Table. 45

Index.. 46

Forerunner 405CX Owners Manualiii
Caring for the Forerunner
Clean the Forerunner and the heart rate monitor using a cloth dampened with a mild detergent solution. Wipe dry. Avoid chemical cleaners and solvents that may damage plastic components. Do not store the Forerunner where prolonged exposure to temperature extremes may occur (such as in the trunk of a car), as permanent damage may result. User information, such as history, locations, and tracks, is retained indefinitely in the memory of the unit without the need for external power. Back up important user data by transferring it to Garmin Connect or Garmin Training Center. See page 9.
Water Immersion The Forerunner is waterproof to IEC Standard 60529 IPX7. It can withstand immersion in 1 meter of water for 30 minutes. Prolonged submersion can cause damage to the unit. After submersion, be certain to wipe dry and air dry the unit before using or charging.
Caution: The Forerunner is not intended to be used while swimming. Swimming or prolonged water submersion can cause a short in the unit, which can in rare cases result in a minor skin burn or irritation in the area of the unit.

Getting Started

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. 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.
Step 1: Use the Touch Bezel
The silver bezel around the watch face acts as a multifunction button. Tap: quickly press your finger on the bezel to make a selection, toggle a menu option, or change pages. Touch and hold: hold your finger on one of the four labeled areas on the bezel to switch modes. Double press: press two fingers on two areas on the bezel to turn on the backlight.

Touch and drag (scroll): press your finger on the bezel and drag it around the bezel to scroll through the menu options or to increase or decrease values.
Touch Bezel Areas and Buttons
training: touch and hold to enter

training mode.

time/date: touch and hold to
enter time/date mode. GPS mode.

start/stop/enter:

Press to start/stop the timer in training mode. Press to make a selection. Press to exit power save mode. lap/reset/quit: Press to create a new lap in training mode. Press and hold to reset the timer in training mode. Press to exit a menu or page. Press to exit power save mode.
GPS: touch and hold to enter menu: touch and hold to open

the menu page.

Bezel Tips Touch the bezel firmly. Touch the bezel on the outer ring, where the words appear, not the inner ring near the watch face. Make each bezel selection a separate action. Do not rest your finger or thumb on the bezel while using it. Do not wear thick gloves while using the bezel. If the bezel is wet, wipe the bezel dry before using it. Locking the Bezel To prevent accidental bezel taps (due to moisture or inadvertent bumping), press enter and quit simultaneously. To unlock the bezel, press enter and quit simultaneously again.
Power Save Mode After a period of inactivity, the Forerunner switches to power save mode. The Forerunner is inactive if the timer is not running, you are not navigating to a destination and viewing the navigation page, and you have not pressed any buttons or tapped the bezel.
While in power save mode, you can view the time of day, turn on the backlight, and use the ANT+ computer connection. To exit power save mode, press enter or quit. For custom options, see page 13.
Step 2: Charge the Battery
Your Forerunner ships with the power off to conserve the battery. Charge the Forerunner for at least 3 hours before using it. The length of time a fully charged battery will last depends upon usage. For more battery information, see page 40.
note: To prevent corrosion, thoroughly dry the charging contacts and surrounding area before charging. 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.

Step 5: Pair the Heart Rate Monitor (Optional)
heart rate monitor directly on your skin, just below your breastplate. It should be snug enough to stay in place during your run.
note: The Garmin logo should be right-side up.
4. Press quit or enter to exit power save mode. 5. Bring the Forerunner within range (3m) of the heart rate monitor. The heart rate icon appears on the training mode pages. 6. If heart rate data does not appear or if you have erratic heart rate data, follow the tips on page 34. If the problem persists, you may have to pair the sensors again. See page 33. Tip: Set your maximum heart rate and resting heart rate in Settings > User Profile. Use Garmin Connect or Garmin Training Center to customize your heart rate zones.

Step 6: Go for a Run!

Tip: Set your user profile so the Forerunner can calculate calories correctly. Touch and hold menu > select Settings > User Profile. 1. Touch and hold training. 2. Press start to start the timer. 3. After completing your run, press stop. 4. Press and hold reset to save your run data and reset the timer.
Step 7: Download Free Software
For instructions on using accessories, see page 33.
ANT Agent allows you to use your Forerunner with Garmin Connect, a Web-based training tool, and Garmin Training Center, a computer-based training tool.
1. Go to www.garmin.com/ forerunner405/owners.
2. Follow the on-screen instructions to download and install ANT Agent.
Step 8: Pair Your Computer and Forerunner
Note: Before connecting the USB ANT Stick to your computer, you must download software as instructed in Step 7 so that the necessary USB drivers are installed. 1. Plug the USB ANT Stick into an available USB port on your computer.
3. When the ANT Agent finds your Forerunner, ANT Agent displays the unit ID and asks you if you want to pair. Select yes. 4. Your Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner to complete the pairing process.
Step 9: Transfer Data to Your Computer
Bring your Forerunner within range (3m) of your computer. ANT Agent automatically transfers data between your Forerunner and Garmin Connect or Garmin Training Center.
Note: If you have a lot of data, this may take a few minutes. Forerunner functions are not available during data transfer.
2. Bring your Forerunner within range (3m) of your computer.
Use Garmin Connect or Garmin Training Center to view and analyze your data.

Time/Date Mode

Touch and hold time/date to enter time/date mode.

Time Options

Touch and hold menu > select Settings > Time. See page 29.

Note: Your Forerunner will only go into power save mode after a period of inactivity.
Use the auto scroll feature to automatically cycle through all of the training data pages while the timer is running.
To use auto scroll: 1. Touch and hold menu > select Training > Options > Auto Scroll.

Speed Units

Touch and hold menu > select Training > Options > Speed Units. Paceamount of time it takes to travel a specific distance.
Forerunner 405CX Owners Manual13
Speeddistance travelled in an hour, for example miles per hour or kilometers per hour.
Note: Changing speed units does not change your custom data fields (see page 25).
be saved when the timer is reset. If you make changes to the Virtual Partner during a run, the Virtual Partner uses the new pace from your location.
To change the Virtual Partner (VP) pace: 1. Touch and hold training to enter Training Mode. 2. Tap the bezel to view the Virtual Partner page. Virtual Partner You

Virtual Partner

Touch and hold menu > select Training > Options > Virtual Partner > On. 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/speed before you start the timer, those changes are saved. If you make changes to the Virtual Partner during the run, when the timer is started, the changes will not
3. Touch and drag clockwise to increase the VP pace. Touch and drag counter-clockwise to decrease the VP pace.
note: While performing a workout, tap the bezel to view more data pages.
When you complete all steps in your workout, the Workout Finished message appears.
4. To save the changes, tap the bezel or wait for the page to time out. To end a workout early: 1. Press stop. 2. Press and hold reset.

Workouts

Touch and hold menu > select Training > Workouts to choose the type of workout right for you. Simple, interval, and heart rate workouts are replaced each time you create a workout of the same type. Advanced workouts must be created in Garmin Connect or Garmin Training Center.
Simple Workouts Simple workouts can be based on the following custom goals: Time Distance Calories
To set up a simple workout: 1. Touch and hold menu > select Training > Workouts > Simple. 2. Select the Type of simple workout. 3. Enter the Duration value.
Forerunner 405CX Owners Manual15
4. Select Do Workout. 5. Press start.

Heart Rate Workouts

As you approach the end of each step, an alarm counts down the time until a new step begins.
To end an advanced workout step early:
Press the lap/reset button.
To delete an advanced workout: 1. Touch and hold menu > select Training > Workouts > Advanced. 2. Select the workout. 3. Select Delete Workout > Yes. 4. Press quit to exit.
After you begin an advanced workout, the Forerunner displays each step of the workout, including the name of the step, the goal (if any), and current workout data.

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 previously set goals. You can also race against the Virtual Partner when training with courses. Creating Courses Use Garmin Connect or Garmin Training Center to create courses and course points and transfer them to your Forerunner.
note: For more information about transferring data to your Forerunner, see page 9. To start a course: 1. Touch and hold menu > 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.
When you are following a course in training mode, tap the bezel to view the navigation page. To end a course manually, press stop > press and hold reset.

Beginning a Course

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.
Forerunner 405CX Owners Manual19
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.

To delete a course: 1. Touch and hold menu > select Training > Courses. 2. Select a course from the list. 3. Select Delete Course. 4. Select Yes to delete the course. 5. Press quit to exit.

GPS Mode

Touch and hold GPS to view the GPS menu. Satellitesview information about the GPS signals the Forerunner is currently receiving. The black bars represent the strength of each satellite signal. The number of the satellite appears below each bar. The GPS accuracy appears at the bottom of the page.
Note: When GPS is off, speed and distance data are not available, unless you are using the foot pod.
Save Locationsave your current location. Press enter to edit the location. Press quit to exit.
To mark a known location using coordinates: 1. Touch and hold GPS > select Save Location. 2. Press enter > select Position. 3. Enter the known coordinates. 4. Edit the location name and elevation (optional).
GPSturn GPS on or off (for indoor use).
Go To Locationselect a location from the list, and then select Go. Your Forerunner navigates you to the saved location using the navigation page.
Forerunner 405CX Owners Manual21
Back To Startnavigates you back to your starting point.
Note: You must start the timer to use Back To Start.

About GPS

To stop navigating to the location, press quit > select Stop Go To.
To edit a location: 1. Touch and hold GPS > select Go To Location. 2. Select the location you would like to edit. 3. Select Edit. 4. Select an option to edit.
The Global Positioning System (GPS) is a satellite-based navigation system made up of a network of 24 satellites. GPS works in any weather conditions, anywhere in the world, 24 hours a day. There are no subscription fees or setup charges to use GPS. For more information, go to www.garmin.com/aboutGPS.
To delete a location, touch and hold GPS > select Go To Location. Select the location you would like to delete. Select Delete > Yes.

History

Your Forerunner automatically saves history when you start the timer. 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. When the Forerunner memory is full, your oldest tracklog data is overwritten. Upload your history to Garmin Connect or Garmin Training Center periodically to keep track of all of your data (see page 9).

Note: Your Forerunner will not automatically delete or overwrite your lap summary data. See the next page to learn how to delete lap data.

Deleting History

After you have transferred your history to Garmin Connect or Garmin Training Center, you can delete the history from your Forerunner.
1. Touch and hold menu > select History > Delete. 2. Select an option: All Activitiesdelete all activities from the history. Old Activitiesdelete activities recorded more than one month ago. Totalsreset all your totals.
Forerunner 405CX Owners Manual23

Viewing Activities

You can view the following data on your Forerunner: time, distance, average pace/speed, calories, average heart rate data, and average cadence.
1. Touch and hold menu > select History > Activities. 2. Use the bezel to scroll through the activities. Tap the bezel to view lap information. 3. Press quit to exit.

Viewing Totals

The Forerunner records the total distance traveled and time you have worked out with your Forerunner.
1. Touch and hold menu > select History > Totals. 2. Press quit to exit.

Viewing Goals

1. Touch and hold menu > select History > Activities. 2. Use the bezel to scroll through the activities. Tap the bezel to view lap information. 3. Press and hold reset while viewing the run or lap. 4. Select Yes.
Deleting Individual Runs and Laps
Using Garmin Connect, you can set up different types of goals and send them to your Forerunner. Your Forerunner keeps track of your progress toward the goals.
1. Touch and hold menu > select History > Goals. 2. Press quit to exit.

Settings

Touch and hold menu > select Settings.
TIP: When finished selecting options or entering values on your Forerunner, press enter to save the setting.
2. Select one of the training pages. 3. Select the number of data fields. 4. Use the bezel to select and change the data fields.
Data Field Options * Denotes a data field showing statute or metric units. ** Requires an optional accessory.

Data Field

Cadence **

Data Fields

You can show/hide the following pages and customize up to three data fields on each of the pages: Training 1 (always shown) Training 2 Training 3 Heart Rate (only appears when the Forerunner is receiving heart rate data)

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 traveled on the current run.
Cadence Avg ** Cadence Lap ** Calories Distance *
To set data fields: 1. Touch and hold menu > select Settings > Data Fields.
Forerunner 405CX Owners Manual25
DistLap * DistLast Lap * Elevation * GPS Accuracy *
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%. Heart rate in bpm.

HR%Max ** OR HR%HRR **

Percentage of maximum heart rate. OR Percentage of heart rate reserve (maximum heart rate minus resting heart rate). Average heart rate for the run. Average percentage of maximum heart rate for the run. OR Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the run. Average heart rate for the lap.
HRAvg ** HRAvg %Max ** OR HRAvg %HRR **

HRLap **

HRLap %Max ** OR HRLap %HRR **
Average percentage of maximum heart rate for the lap. OR Average percentage of heart rate reserve (maximum heart rate minus resting heart rate) for the lap. Line graph showing your current heart rate zone (1-5). Current range of heart rate (15). The default zones are based on your user profile, maximum heart rate, and resting heart rate. Current direction you are traveling. Amount of laps completed. Current pace.
PaceAvg * PaceLap * PaceLast Lap * Speed * SpeedAvg * SpeedLap * Speed Last Lap * Sunrise Sunset Time TimeAvg Lap
Average pace for the run. Average pace in the current lap. Average pace during the last full lap. Current speed. Average speed for the run. Average speed in the current lap. Average speed during the last full lap. Time of sunrise based on your GPS position. Time of sunset based on your GPS position. Stopwatch time. Average time to complete the laps so far.

HR Graph ** HR Zone **

Heading Laps Pace *
Forerunner 405CX Owners Manual27
TimeLap TimeLast Lap Time of Day
Amount of time in the current lap. Amount of time to complete the last full lap. Current time of day based on your time settings (see page 29).

User Profile

Touch and hold menu > select Settings > User Profile. The Forerunner uses information that you enter about yourself to calculate calorie consumption. Set your user profile before you begin using the Forerunner. To set your activity class, see the table on page 5. Calorie expenditure based on heart rate analysis technology is provided and supported by Firstbeat Technologies Ltd. For more information go to http://www.firstbeattechnologies.com/files/Energy_Expenditure _Estimation.pdf.

Alarms

Touch and hold menu > select Settings > Alarms. Set Alarmturn alarm on or off. When the alarm is on, tap the bezel in time/date mode to view the alarm time. Set Timeuse the bezel to set the alarm time. Typeset the alarm occurrence to Daily or Once.

When the alarm sounds:

The Forerunner automatically sets the time of day using GPS satellite signals. If you lose battery power, you must charge the battery and then acquire satellites to reset the time of day. Touch and hold menu > select Settings > Time. Time Formatselect 12 Hour or 24 Hour. Time Zoneselect your time zone or a nearby city. DST (Daylight Saving Time)select Yes, No, or Auto. The Auto setting automatically adjusts the time for daylight saving based on your time zone.
Tap the bezel to silence the alarm. Press enter to snooze for 9 minutes. Press quit to turn off the alarm. Do nothing. After 1 minute, the alarm will automatically snooze. After 1 hour, the alarm will automatically turn off.
Forerunner 405CX Owners Manual29
Time2turn Time2 on or off. When Time2 is on, you can set Time2 Format, Time2 Zone, and Time2 DST. When Time2 is active, press and hold enter in time mode to Time2. The or icon appears next to the time.
High to make the bezel respond to a lighter tap than Low. Contrastselect the amount of screen contrast. Aboutview your software version, GPS version, and unit ID. Unitsselect Statute or Metric for the units of measure. Backlight Touch and hold menu > select Settings > System > Backlight. Modeselect how the backlight turns on. Select Manual to press two fingers on the bezel to turn on the backlight for the timeout period. Select Keys and Alerts to turn on the backlight once with the two finger press, and then any time a key is pressed or when an alert message appears. Select Off to always have the backlight off.

Using Accessories

The following ANT+ accessories are compatible with the Forerunner: Heart rate monitor Foot pod GSC10 speed and cadence bike sensor USB ANT Stick (see page 9 and page 31) To purchase accessories, go to http://buy.garmin.com or contact your Garmin dealer.
Pairing is connecting ANT+ accessories, such as the heart rate monitor, with your Forerunner. The pairing process only takes a few seconds when the accessories are activated and functioning correctly. When paired, your Forerunner only receives data from your accessory, even if you are near other accessories. After you pair the first time, your Forerunner automatically recognizes your accessory each time the accessory is activated.
To pair accessories: 1. Move away (10m) from other accessories. Bring the accessory to be paired within range (3m) of the Forerunner. 2. Touch and hold menu > select Settings > ANT+ > Accessories. 3. Select your accessory. 4. Select Enabled > Yes.

Pairing Accessories

If you purchased an accessory with ANT+ wireless technology, you need to pair it with your Forerunner.
Forerunner 405CX Owners Manual33
5. Scroll to view Status. If the Forerunner cannot pair with the accessory, select Rescan. Tip: The accessory needs to send data to complete the pairing process. You need to wear the heart rate monitor, take a step wearing the foot pod, or pedal your bike with the GSC 10.

Heart Rate Monitor

For information about putting on the heart rate monitor, see page 7. Heart Rate Monitor Tips If you are noticing inaccurate or erratic heart rate data, use the following tips. Make sure the heart rate monitor is snug against your body. Reapply water, saliva, or electrode gel to the electrodes. Clean the electrodes. Dirt and sweat residue can interfere with heart rate signals. Wear a cotton shirt or wet your shirt if suitable for your activity. Synthetic fabrics that rub or flap against the heart rate monitor can create static electricity that interferes with heart rate signals. Move away from sources of strong electromagnetic fields and
Status Icons When in training mode, the icon for the accessory blinks as the Forerunner scans for the new accessory. The icon is solid when the accessory is paired.
Heart rate monitor active Speed and cadence sensor active Foot pod active
some 2.4 GHz wireless sensors, which can interfere with your heart rate monitor. Sources of interference may include very high voltage power lines, electric motors, microwave ovens, 2.4 GHz cordless phones, and wireless LAN access points. Heart Rate Zones

Caution: Consult your physician to specify heart rate zones/targets that are appropriate for your fitness level and health condition.
45) based on your maximum and resting heart rates set in your user profile (see page 28). You can also customize your heart rate zones in your user profile of Garmin Connect or Garmin Training Center. After customizing your heart rate zones, transfer data to your Forerunner.
How Do Heart Rate Zones Affect Your Fitness Goals?
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
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
Forerunner 405CX Owners Manual35
zones can prevent you from overtraining and decrease your risk of injury. Heart Rate Monitor Battery The heart rate monitor contains a user-replaceable CR2032 battery.
Note: Contact your local waste disposal department to properly dispose of batteries. To replace the battery: 1. Locate the circular battery cover on the back of the heart rate monitor. 2. Use a coin to twist the cover counter-clockwise so the arrow on the cover points to OPEN.
3. Remove the cover and battery. Wait 30 seconds. Insert the new battery with the positive side facing up. Note: Be careful not to damage or lose the O-ring gasket on the cover. 4. Use a coin to twist the cover clockwise so the arrow on the cover points to CLOSE.

Foot Pod

Distance Calibration
Your Forerunner is compatible with the foot pod. You can use the foot pod to send data for your Forerunner when training indoors or when your GPS signal is weak or you lose satellite signals. The foot pod is on standby and ready to send data (like the heart rate monitor). You must pair the foot pod with your Forerunner. See page 33. Calibrating the Foot Pod Calibrating your foot pod is optional and can improve accuracy. There are three ways to adjust the calibration: distance, GPS, and manual.
For best results, the foot pod should be calibrated using the inside lane of a regulation track. A regulation track (2 laps = 800 m) is more accurate than a treadmill.
1. Touch and hold menu > select Settings > ANT+ > Accessories > Foot Pod > Calibrate > Distance. 2. Select a distance. 3. Press start to begin recording. 4. Run or walk the distance. 5. Press stop. GPS Calibration

You must have GPS signals to calibrate the Foot Pod using GPS.
1. Touch and hold menu > select Settings > ANT+ > Accessories > Foot Pod > Calibrate > GPS. 2. Press start to begin recording.
Forerunner 405CX Owners Manual37
3. Run or walk approximately 1000m. The Forerunner informs you that you have traveled far enough. Manual Calibration
If your foot pod distance seems slightly high or low each time you run, you can manually adjust the calibration factor. Touch and hold menu > select Settings > ANT+ > Accessories > Foot Pod > Cal Factor. Adjust the calibration factor. Increase the calibration factor if your distance is too low; decrease the calibration factor if your distance is too high.
Your Forerunner is compatible with the GSC10 speed and cadence bike sensor. You must pair the GSC10 with your Forerunner. See page 33. Calibrating the Bike Sensor Calibrating your bike sensor is optional and can improve accuracy.
1. Touch and hold menu > select Settings > ANT+ > Accessories > Bike Sensor > Calibration. 2. Select Manual to enter the wheel size. Select Auto to allow GPS to determine your wheel size.

Appendix

Resetting the Forerunner
Updating the Forerunner Software Using Garmin Connect
Go to www.garmin.com /forerunner405/owners for information about Forerunner software updates and Garmin Connect Web-based software.
If your Forerunner is locked up, reset your Forerunner. Press and hold enter and quit simultaneously until the screen goes blank (about 7 seconds). This does not erase any of your data or settings.

Clearing User Data

To clear/erase all user data, press and hold enter and quit simultaneously until the screen goes blank (about 7 seconds). To reset the Forerunner, continue holding the quit button, but release the enter button. Follow the on-screen directions.
If there is new software available, Garmin Connect alerts you to update the Forerunners software. Follow the instructions to update the software. Make sure your device stays in range of the computer during the update process.
Forerunner 405CX Owners Manual39

Battery Information

Actual battery life depends on use of the following items: GPS, backlight, ANT+ computer connection, and time spent in power save mode. On a fully charged battery, the Forerunner should last one week if you train for 30 minutes a day with GPS and the Forerunner is in power save mode for the remaining time. On a fully charged battery, the Forerunner lasts for up to 2 weeks in power save mode. On a fully charged battery, the Forerunner can last for up to 8 hours with GPS on.

Specifications

Forerunner Watch size: W L D: 1.88 2.78 0.646in. (47.75 70.5 16.4mm) Weight: 2.1oz. (60g) Display: 1.06in. (27mm) diameter, pixels resolution, with LED backlight. Water resistance: IPX7. Not intended to be used while user is swimming. Data storage: approximately 20 hours of data (assuming 1 trackpoint is being recorded every 4 seconds). Memory: up to 1000 laps; 100 user locations (waypoints). Computer interface: wireless USB ANT Stick Battery type: 300 mAh rechargeable lithium-ion battery
Battery life: up to 8 hours in GPS mode; up to 2 weeks in power save mode. Operating temperature range: From 5F to 122F (from -15C to 50C) Charging temperature range: From 32F to 122F (from 0C to 50C) Radio frequency/protocol: 2.4 GHz/Dynastream ANT+ wireless communications protocol GPS Antenna: internal patch GPS Receiver: high-sensitivity integrated USB ANT Stick Physical size: L W D: 2.32 0.71 0.28in. (7mm) Weight: 0.01lbs. (6g)
Transmission range: Approximately 16.4ft. (5m) Operating temperature: From 14F to 122F (from -10C to 50C) Radio frequency/protocol: 2.4 GHz/Dynastream ANT+ wireless communications protocol Power source: USB Heart Rate Monitor Physical size: L W D: 13.7 1.3 0.4in. (34.7 3.4 1.1cm) Weight: 1.6 oz. (44g) Water resistance: 32.9ft. (10m) Transmission range: approximately 9.8ft. (3m) Battery: user-replaceable CR2032 (3 volts) Battery life: approximately 3 years (1 hour per day)
Operating temperature: From 14F to 122F (from -10C to 50C)
Note: In cold conditions, wear appropriate clothing to keep the heart rate monitor near your body temperature.
Radio frequency/protocol: 2.4 GHz/Dynastream ANT+ wireless communications protocol
Garmin grants you a limited license to use the software embedded in this device (the Software) in binary executable form in the normal operation of the product. Title, ownership rights, and intellectual property rights in and to the Software remain in Garmin. You acknowledge that the Software is the property of Garmin and is protected under 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

quick start manual

FORERUNNER 405CX
GPS-ENABLED SPORTS WATCH WITH WIRELESS SYNC
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. 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.
Step 1: Use the Touch Bezel
The silver bezel around the watch face acts as a multifunction button. Tap: quickly press your finger on the bezel to make a selection, toggle a menu option, or change pages. Touch and hold: hold your finger on one of the four labeled areas on the bezel to switch modes. Double press: press two fingers on two areas on the bezel to turn on the backlight. Touch and drag (scroll): press your
finger on the bezel and drag it around the bezel to scroll through the menu options or to increase or decrease values.
Forerunner 405CX Quick Start Manual
Touch Bezel Areas and Buttons

start/stop/enter:

Press to start/stop the timer in training mode. Press to make a selection. Press to exit power save mode. lap/reset/quit: Press to create a new lap in training mode. Press and hold to reset the timer in training mode. Press to exit a menu or page. Press to exit power save mode.
time/date: touch and hold to
enter time/date mode. GPS mode.
GPS: touch and hold to enter menu: touch and hold to open
the menu page. training mode.
training: touch and hold to enter
Bezel Tips Touch the bezel firmly. Touch the bezel on the outer ring, where the words appear, not the inner ring near the watch face. Make each bezel selection a separate action. Do not rest your finger or thumb on the bezel while using it. Do not wear thick gloves while using the bezel. If bezel is wet, wipe the bezel dry before using it. Locking the Bezel To prevent accidental bezel taps (due to moisture or inadvertent bumping), press enter and quit simultaneously. To unlock the bezel, press enter and quit simultaneously again.
Power Save Mode After a period of inactivity, the Forerunner switches to power save mode. The Forerunner is inactive if the timer is not running, you are not navigating to a destination and viewing the navigation page, and you have not pressed any buttons or tapped the bezel.
While in power save mode, you can view the time of day, turn on the backlight, and use the ANT+ computer connection. To exit power save mode, press the enter or quit button.
Step 2: Charge the Battery
Your Forerunner ships with the power off to conserve the battery. Charge the Forerunner for at least three hours before using it.
note: To prevent corrosion, thoroughly dry the charging contacts and surrounding area before charging. TIP: The Forerunner will not charge when outside the temperature range of 32F122F (0C50C). To charge the Forerunner: 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.

Charging clip

The length of time a fully charged battery will last depends upon usage. A fully charged battery can run the Forerunner with GPS on for up to 8 hours. See the owners manual for more information.
Step 3: Configure Your Forerunner
The first time you use your Forerunner, follow the on-screen instructions to learn how to use the bezel, set your user profile, and configure the Forerunner.
Activity Class Chart Training Description
10 Daily training 3 to 5 times per week Almost daily Daily Regular exercise and training No exercise Occasional, light exercise

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 7 hours 7 to 11 hours 11 to 15 hours 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.
The Forerunner uses your user profile to calculate calorie consumption. 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 configuration to allow the heart rate monitor to pair (connect) with your Forerunner. See Step 5 for more information.
Note: You cannot acquire satellites in power save mode. To exit power save mode, press enter or quit. 1. Go outdoors to an open area. For the best reception, make sure the antenna of the Forerunner is oriented toward the sky.
Step 4: Acquire Satellite Signals
To set the correct time of day and begin using the Forerunner, you must acquire GPS satellite signals. It may take a few minutes to acquire signals.
Note: To turn off the GPS receiver and use the Forerunner indoors, touch and hold GPS. Select Off for GPS.
Antenna location 2. Touch and hold training to enter training mode. 3. Stand still and do not begin moving until the locating satellites page disappears.
When you are receiving satellite signals, the GPS icon appears in the training mode pages.
Step 5: Pair the Heart Rate Monitor (Optional)

Heart Rate Monitor Strap

It should be snug enough to stay in place during your run.
1. Push one tab on the strap through the slot in the heart rate monitor. Press the tab down. 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 attach it to the other side of the heart rate monitor. note: The Garmin logo should be right-side up. 4. Press quit or enter to exit power save mode. 5. Bring the Forerunner within range (3m) of the heart rate monitor. The heart rate icon appears on the training mode pages.
Heart Rate Monitor (Front) Electrodes
While you are trying to pair your heart rate monitor with your Forerunner for the first time, move 10m away from other heart rate monitors.
Heart Rate Monitor (Back)
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.

Step 6: Go for a Run!

1. Touch and hold training. 2. Press start to start the timer. 3. After completing your run, press stop. 4. Press and hold reset to save your run data and reset the timer.
Step 8: Pair Your Computer and Forerunner
Note: Before connecting the USB ANT Stick to your computer, you must download software as instructed in Step7 so that the necessary USB drivers are installed. 1. Plug the USB ANT Stick into an available USB port on your computer.
Step 7: Download Free Software
ANT Agent allows you to use your Forerunner with Garmin Connect, a Web-based training tool, and Garmin Training Center, a computer-based training tool.
1. Go to www.garmin.com /forerunner405/owners. 2. Follow the on-screen instructions to download and install ANT Agent.
2. Bring your Forerunner within range (3m) of your computer.
3. When the ANT Agent finds your Forerunner, ANT Agent displays the unit ID and asks you if you want to pair. Select yes. 4. Your Forerunner should display the same number ANT Agent displayed. If so, select yes on your Forerunner to complete the pairing process.
Use Garmin Connect or Garmin Training Center to view and analyze your data.

Resetting the Forerunner

Step 9: Transfer Data to Your Computer
Bring your Forerunner within range (3m) of your computer. ANT Agent automatically transfers data between your Forerunner and Garmin Connect or Garmin Training Center.

Note: If you have a lot of data, this may take a few minutes. Forerunner functions are not available during data transfer.
If your Forerunner is locked up, reset your Forerunner. Press and hold enter and quit simultaneously until the screen goes blank (about 7 seconds). This does not erase any of your data or settings.

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.

More Information

For more information about the functions and settings of the Forerunner, refer to the owners manual.
Caution: The Forerunner is not intended to be used while swimming. Swimming or prolonged water submersion can cause a short in the unit, which can in rare cases result in a minor skin burn or irritation in the area of the unit.
Garmin, the Garmin logo, Forerunner, Dynastream, Garmin Training Center, and Virtual Partner are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Garmin Connect, ANT, ANT Agent, ANT+ , 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. Other trademarks and trade names are those of their respective owners. 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.) For the latest product information and accessories, visit the Garmin Web site at www.garmin.com.
2009 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 9RB UK Garmin Corporation No. 68, Jangshu 2nd Road, Shijr, Taipei County, Taiwan March 2009 Part Number 190-01066-01 Rev. B Printed in Taiwan