Forerunner 301
personal trainer owners manual
Copyright 20042006 Garmin Ltd. or its subsidiaries. Garmin International, Inc. 1200 East 151st Street Olathe, Kansas 66062, U.S.A. Tel. 913/397.8200 or 800/800.1020 Fax 913/397.8282 Garmin (Europe) Ltd. Unit 5, The Quadrangle Abbey Park Industrial Estate Romsey, SO51 9DL, U.K. Tel. 44/0870.8501241 Fax 44/0870.8501251 Garmin Corporation No. 68, Jangshu 2nd Road Shijr, Taipei County, Taiwan Tel. 886/2.2642.9199 Fax 886/2.2642.9099
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, Forerunner, Auto Lap, and Auto Pause are registered trademarks and Virtual Partner, AutoLearn, Garmin Training Center, and MultiSport are trademarks of Garmin Ltd. or its subsidiaries and may not be used without the express permission of Garmin. February 2006 Part Number 190-00370-00 Rev. F Printed in Taiwan

INTRODUCTION

Thank you for choosing the Garmin Forerunner 301 personal trainer! Once you begin training with the heart rate monitor, building simple and advanced workouts, and tracking your workout history, the Forerunner 301 will soon become your indispensable training partner. To get the most out of your new Forerunner, please review the Quick Start Guide and this Owners Manual. Consult the following sections to nd valuable information: Getting StartedCharge your Forerunner, learn to position and use the heart rate monitor, and set up the Forerunner for your rst workout. WorkoutsLearn to create and customize workouts on your Forerunner, from simple timed training to advanced interval workouts. NavigationLearn to use the navigating features of your Forerunner, including how to view the Map mode, save locations, create routes, and nd your way home.
Forerunner 301 Owners Manual
AppendixReview cleaning instructions and information about Garmin Training Center, the heart rate monitor, and heart rate zones. Be sure to read the Safety Information in this section to learn how to use your Forerunner 301 and the heart rate monitor safely and responsibly. IndexContains a comprehensive index by subject.
Always consult your physician before you begin or modify any exercise program.
INTRODUCTION > TABLE OF CONTENTS
Introduction..i Getting Started..1
Charge the Battery.. 1 Position the Heart Rate Monitor. 2 Position the Forerunner. 3 Acquire Satellite Signals. 4 Main Modes.. 5 Buttons... 6 Set Your Time Zone and User Prole 7 Choose Your Sport.. 8 Basic Workouts.. 9 Using Time and Distance Alerts. 9 Using Pace/Speed Alerts. 10 Using Heart Rate Alerts. 11 Setting Auto Pause. 12 Setting Auto Lap. 13 Working Out with Virtual Partner. 14 Interval Workouts.. 16 Advanced Workouts. 18 Creating Workouts. 18 Starting Workouts.. 20
Editing Workouts.. 22 MultiSport Workouts.. 23 Using MultiSport Manually. 23 Auto MultiSport Workouts. 24

Appendix..46

Viewing Workout History. 25 Navigating with Forerunner. 29

Workouts.9

Navigating with the Map.. 29 Marking and Finding Locations. 31 Navigating Back to Start.. 33 Navigating with Routes. 34 Viewing GPS Information.. 36 About GPS.. 36 Changing General Settings. 37 Changing Sport Settings. 39 Setting Up Custom Pages. 41 Setting Speed Zones. 42 Setting Heart Rate Zones.. 43 About AutoLearn. 43 Using AutoLearn. 43 Setting HR Zones Manually. 45
Customizing the Forerunner. 37
Training with Heart Rate Zones. 46 Heart Rate Monitor Information.. 48 Garmin Training Center. 50 Caring for the Forerunner. 51 Storage.. 51 Water Immersion.. 51 Specications.. 52 Product Registration. 54 Safety Information.. 55 Limited Warranty.. 56 FCC Compliance.. 57 Software License Agreement.. 58 CE Compliance. 58

Index...59

GETTING STARTED > CHARGE THE BATTERY

GETTING STARTED

Follow the instructions in this section to set up and begin using your new Forerunner 301.
2. Locate the A/C Charger included in the product box. Plug the mini USB end of the charger into the USB port on the Forerunner. Then plug the A/C charger into a standard wall outlet. NOTE: The unit will not charge outside the temperature range of 0C50C (32F122F).
Back View (without strap)
The Forerunner 301 is powered by a built-in lithium-ion battery that you can recharge with the A/C Charger included in the product box. You can also charge the Forerunner with the USB cable and your personal computer. Charge the Forerunner 301 for three hours before you begin using it. Be sure the USB port, weather cap, and surrounding area are thoroughly dry before charging or connecting to a personal computer to prevent corrosion. To charge the Forerunner:
1. Turn the Forerunner over and pull back the weather cap from the USB port on the back of the unit.

Charge the Battery

Serial number Speaker
Access USB port here (hidden by weather cap)
GETTING STARTED > POSITION THE HEART RATE MONITOR
Position the Heart Rate Monitor
Wear the heart rate (HR) monitor directly on your skin, just 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 heart icon in Timer mode on the Forerunner (see page 5). To begin displaying your heart rate on the Forerunner, you must turn on the Forerunner and bring it within range of the heart rate monitor. The Forerunner must be within 90110 cm (3543 in.) of the heart rate monitor to receive your heart rate. Be sure to stand at least six feet away from other heart rate monitors while the Forerunner is trying to pair with your heart rate monitor and begin receiving heart rate data. Once the Forerunner pairs with your heart rate monitor, you can go near other heart rate monitors without fear of interference. For more information on pairing, interference, and troubleshooting, see pages 4849 in the Appendix.
1. Push one tab on the elastic strap through the slot in the heart rate monitor.
To position the heart rate monitor:

Coded Coded
2. Wet both sensors on the back of the heart rate monitor to create a strong connection between your pulse and the transmitter. Sensors
3. Attach the strap to the other side of the heart rate monitor around your chest.
GETTING STARTED > POSITION THE FORERUNNER NOTE: If you have trouble with erratic heart rate readings (bikers especially), position the transmitter on your back instead of your chest, or try applying electrode gel. 4. Tighten or loosen the strap as necessary so that it ts snugly against your body. 1. Slide the end of the existing strap through the connector on the extension. 2. Place the Forerunner on your wrist or arm. 3. Slide the end of the extension through the connector on the Forerunner. 4. Adjust to t comfortably and secure the strap.

GETTING STARTED > CHOOSE YOUR SPORT

Choose Your Sport

When changing sport modes, keep this information in mind: If you change from one sport mode to another without resetting the timer, you automatically enter MultiSport mode. See page 23 for more information. You can change between pace and speed within a sport mode. For example, you can change from pace to speed within Running mode. See page 39 for more information. Garmin Training Center displays data about each workout in both pace and speed units.
You can use the Forerunner to train for three different sports: Running, Biking, and Other, which can include almost any type of sport. When you choose a sport, the Forerunner automatically changes the way it calculates calories and displays speed (changes from pace for Running to speed for Biking and Other). The Forerunner also organizes workout data by sport; for more information, see Viewing Workout History.
1. Press and hold mode until the Change Sport menu appears. 2. Highlight Running, Biking, or Other. Then press enter.

To change your sport:

Changing to a different sport.
8 Forerunner 301 Owners Manual
WORKOUTS > BASIC WORKOUTS

WORKOUTS

The Forerunner 301 offers a wide variety of training features that can help you train at any level you choose. Use your Forerunner to set goals and alerts, train with your Virtual Partner, program interval workouts from simple to advanced, set up MultiSport workouts, and record every workout for later review.
Using Time and Distance Alerts
Time and distance alerts are useful for long workouts when you want to train for a certain amount of time or distance. When you reach your goal, the Forerunner beeps and displays a message.
1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight Alerts and press enter. Then highlight Time/Dist Alert and press enter. 3. Highlight the Time Alert eld or Distance Alert eld and press enter. Then select Once or Repeat to set the alert one time or repeatedly.
To set a time or distance alert:
Use alerts to train toward certain time, distance, pace/speed, or heart rate goals. You can also pause or lap the timer automatically with Auto Pause and Auto Lap to make your workout ow smoothly.
NOTE: Alerts, Auto Pause, and Auto Lap settings are sport-specic: when you change sport modes, you can set new values for alerts, pauses, and laps.

Entering a custom pace. 6. Repeat steps 4 and 5 for Slow Pace Alert (Slow Speed Alert). 7. Press mode repeatedly to exit.
To set a heart rate alert:
WORKOUTS > BASIC WORKOUTS 3. Press enter to open the Intensity Level menu. Select a heart rate zone, or select Custom to specify your own alert values. 4. Highlight Min HR Alert and press enter. Then select On and press enter. 5. If you selected Custom in step 3, select the Alert At eld. Then use the and arrows and enter to set a minimum heart rate. NOTE: When entering custom heart rate values, you must set your minimum and maximum alerts at least ve bpm apart. 6. Repeat steps 4 and 5 for Max HR Alert. 7. Press mode repeatedly to exit.
When you turn on Auto Pause, the Forerunner tracks and displays any paused time as Rest Time on a new data page, the Rest page. This page becomes part of the data page loop. To view the Timer page and the Rest page in Timer mode, press the and arrows.
When Auto Pause is enabled, the Rest page displays all data collected while the timer is paused.
When the Forerunner pauses the timer, the Timer icon on the Timer page ashes to indicate that the timer has stopped.

Setting Auto Pause

You can set the Forerunner 301 to pause the timer automatically during your workout when your pace/speed drops below a certain value. This setting is especially helpful if your course includes stop lights or other places where you need to slow down or stop.
12 Forerunner 301 Owners Manual
WORKOUTS > BASIC WORKOUTS 1. Press mode to access Menu mode. Then highlight Training Assistant 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 eld and choose Stopped or Custom. 5. If you selected Custom, enter a pace/speed to trigger the automatic pause. 6. Press mode repeatedly to exit.

To set Auto Pause:

2. Highlight Auto Pause/Lap and press enter. 3. Highlight the Auto Lap Trigger eld and press enter. Then select On and press enter.

Setting Auto Lap

You can set the Forerunner 301 to lap automatically after you travel a certain distance. This setting is helpful for comparing your performance over different parts of a workout (each mile or kilometer, for example). To set Auto Lap:
1. Press mode to access Menu mode. Then highlight Training Assistant and press enter.

Other advanced workout data pages.

Editing Workouts

You can edit workouts within Garmin Training Center or directly in the Forerunner. However, if you edit workouts in the Forerunner, your changes may be temporary. Garmin Training Center serves as the master list of workouts: if you edit a workout in the Forerunner, the changes will be overwritten the next time you transfer workouts from Garmin Training Center. To make a permanent change to a workout, edit the workout in Garmin Training Center and then transfer it to your Forerunner.
1. Press mode to access Menu mode. 2. From Menu mode, select Training Assistant and then Advanced Workout. 3. If you have loaded workouts from Garmin Training Center on your Forerunner, highlight View All and press enter. 4. Highlight the workout you want to change and press enter. Then highlight Edit Workout and press enter.
5. Select the step you want to edit and press enter. Then make any necessary changes and press mode. 6. Edit other steps as necessary. Then press mode to exit. 1. Press mode to access Menu mode. 2. From Menu mode, select Training Assistant and then Advanced Workout. 3. Highlight View All and press enter. 4. Highlight the workout you want to delete and press enter. Then highlight Delete Workout and press enter. 5. Highlight Yes and press enter to delete the workout.
To delete an advanced workout:
To edit an advanced workout:
WORKOUTS > MULTISPORT WORKOUTS

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 the MultiSport workout in History and includes total time, distance, average heart rate, and calories for all sports in the workout. For more information, see Viewing Workout History. You can create and use MultiSport workouts manually, or you can preset MultiSport workouts for races and other events.
appears on each page in Timer mode, and a MultiSport timer page is added to the Timer page loop.

MultiSport icon

MultiSport Timer Page
Using MultiSport Manually
You can create a manual MultiSport workout by changing sport modes during your workout without resetting the timer. When you change sport modes, a MultiSport icon
1. Start and complete a workout in any sport. Press stop to nish your workout, but do not reset the timer. 2. Press and hold mode until the Change Sport menu appears. 3. Select another sport and press enter. The MultiSport icon appears, and a new MultiSport timer page appears in the page loop. 4. Press start to begin your workout in the new sport.

1. Press mode to access Menu mode. Then select Run History (Bike History or Other History).
2. Highlight By Day and press enter. 3. Press to scroll through the list of workouts. As you scroll, summary details appear below the workout list for each workout. 4. Highlight a workout and press enter to view all workout details.
The Forerunner displays the details of a workout differently, depending on the type of workout you did. Details of a basic workout appear on one summary page. To view lap details, highlight View Laps and press enter.

Basic workout history

Highlight each lap to view detailed information at the bottom of the page.
Details of Virtual Partner, Interval, Advanced, and MultiSport workouts appear with tabs, which organize information about the workout into sections. To view information on different tabs, press the and arrows.
Advanced Workout History From top to bottom, the tabs show workout totals, run and rest totals, and the advanced workout name. Virtual Partner Workout History The top tab shows workout totals. The bottom tab shows Virtual Partner results. MultiSport Workout History The top tab shows workout information for the sport mode you are currently in. The bottom tab shows MultiSport totals for all sport modes in the workout. Interval Workout History From top to bottom, the tabs show workout totals, run and rest totals, and interval workout goals. NOTE: To view workout details for each sport in a MultiSport workout, you must switch sport modes. The best way to view workout History for most workouts is to send data to Garmin Training Center.
VIEWING WORKOUT HISTORY 1. While viewing details for a workout, highlight View Laps and press enter. 2. Highlight a lap in the list and press enter. Then highlight View on Map and press enter. 3. Press the and arrows to zoom in and out on the map. When you are nished viewing the lap, press enter to view the next lap. Press mode to exit.

To view laps on a map:

To change time settings:

Changing General Settings
To change units of measure
Settings such as time zone, units of measure, backlight, contrast, sounds, and language affect all sport modes in the Forerunner. You can also turn off or reset scanning for heart rate. Change these settings from the General Settings page.
1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight General and press enter.
To open the General Settings page:
To change backlight and contrast:
Select the General Settings page.
Forerunner 301 Owners Manual 37
CUSTOMIZING > CHANGING GENERAL SETTINGS 1. From the General Settings page, select Set Display. 2. Highlight the Data Page eld and press enter. Select a speed setting for the automatic scrolling, or select Manual Switch to view these pages with the and arrows only.
To turn on automatic scrolling for data pages:
1. From the General Settings page, select Set Lap on Stop. 2. Press enter to select the Lap on Stop eld. Select Yes to end the current lap each time you press the stop button. NOTE: You can also end a lap manually when the timer is stopped by pressing lap.
To lap automatically when you press stop:
When you turn on automatic scrolling, the Timer mode data pages (Lap, Heart Rate, Custom, and Timer) appear automatically, one after the other, during your workout. 1. From the General Settings page, select Set Heart Monitor. 2. Press enter to select the Heart Rate Monitor eld. Select Off to turn off the monitor. Highlight Restart Scan and press enter to reset heart rate monitor scanning if the Forerunner receives erratic readings.
To turn off or reset HR monitor scanning:
1. From the General Settings page, select Set System. 2. Press enter to select the Beeper eld. Select a sound setting from the menu.

To change sounds:

To change language (if enabled):
1. From the General Settings page, select Set System. 2. Select a language from the Language menu.
CUSTOMIZING > CHANGING SPORT SETTINGS 1. From the General Settings page, select Set System. 2. Highlight the GPS eld and press enter. Then select Use Indoors. NOTE: When GPS is set to Use Indoors, speed and distance data are not available. The next time you turn on the Forerunner, it will search for satellite signals again.
To use the Forerunner indoors:
1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight the sport you are training for and press enter. Then select Set Extra Weight. 3. Press enter to select the Gear/Bike Weight eld. Enter the amount of extra weight you are carrying and select OK. 1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight the sport you want to change units for and press enter. 3. Highlight Set Speed Units and press enter. 4. Press enter to select the Speed Units eld. Then select pace units (min/mile or min/km) or speed units (mph or kmh).

Setting Up Custom Pages

Setting up a custom page. 5. Repeat step 4 for the Custom 2 and Custom 3 elds. NOTE: The data elds on each custom page change based on which sport mode you are currently in. For example, Pace appears as a data eld option in Running mode but not in Biking mode. Available elds also change based on what units you set for speed (pace or speed) and for heart rate (beats per minute or % max).
CUSTOMIZING > SETTING SPEED ZONES

Setting Speed Zones

For each sport, your Forerunner 301 contains several different speed zones, ranging from very slow to maximum speed. The values for these speed zones are entered by default and may not match your personal abilities. After you enter appropriate speed zones, you can use these zones to set your pace/speed alerts or use them as targets in advanced workouts. For more information, see Basic Workouts and Advanced Workouts.
1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight the sport you want to change speed zones for and press enter. 3. Highlight Set Speed Zones and press enter.
Select the speed zone you want to change. Then enter minimum and maximum pace/speed values. (Other sport mode shown.) 4. Highlight the zone you want to change and press enter. Enter a minimum pace/speed for that zone and select OK. Then enter a maximum pace/speed for that zone and select OK. 5. Repeat step 4 for each zone you want to change.
To change your speed zones:
CUSTOMIZING > SETTING HEART RATE ZONES

Setting Heart Rate Zones

A heart rate zone is simply a certain range of beats per minute. Heart rate zones are generally based on a percentage of your maximum heart rate and are numbered from 1 to 5 based on intensity (1lowest, 5highest).
immediately after you turn it on. Thereafter, the Forerunner continues to gather data and adjust your heart rate zones to reect your current tness level. If the zone changes are large (3 bpm), a message appears when you turn on the Forerunner; otherwise, you will receive no notication.

About AutoLearn

For each sport, the Forerunner 301 contains a set of default heart rate zones, which may not reect your heart rate zones accurately. Consequently, the Forerunner employs an extremely valuable feature called AutoLearn, which can automatically determine your heart rate zones over a period of time and calculate your maximum heart rate.
Each time the Forerunner modies your heart rate zones signicantly, a message appears when you turn on the Forerunner.

Using AutoLearn

Other things to know about AutoLearn: To calculate your heart rate zones using AutoLearn, you must spend some time training above your lactate threshold. See the Appendix for more information. Calculating your heart rate zones may take one workout or several, depending on the intensity of

AutoLearn is turned on by default in Running mode, so the Forerunner begins gathering data to calculate your heart rate zones from your very rst workoutno setup or calibration required. When the Forerunner gathers enough data to calculate new heart rate zones, a message appears on the Welcome screen
your workout. The Forerunner saves data from each workout and combines it with data from other workouts until it can calculate your heart rate zones. Your lactate threshold will move no more than 3 bpm at a time. It takes the Forerunner at least four or ve workouts to adjust to a different runner, so dont worry if you let someone else borrow it. If you turn off AutoLearn and then turn it back on in the future, the Forerunner restores all old AutoLearn data automatically. For more information about heart rate zones and AutoLearn, see Training with Heart Rate Zones in the Appendix.
NOTE: Currently, AutoLearn works only in Running mode. Heart Rate zones for Biking mode and Other mode are based on your maximum heart rate.
1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight Running and press enter. 3. Highlight Set HR Zones and press enter. 4. Highlight the Zones eld and press enter. Then select AutoLearn.

To turn on AutoLearn:

AutoLearn only works for Running mode, not for Biking or Other modes.
Setting HR Zones Manually
If you know your maximum heart rate, you can enter it and allow the Forerunner to calculate your heart rate zones automatically. You can also enter your heart rate zones manually.
1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight the sport you want to change heart rate zones for and press enter. 3. Highlight Set HR Zones and press enter. 4. Highlight the Max HR eld and press enter. Enter your maximum heart rate and select OK. 5. Highlight the Zones eld and press enter. Then select Based on Max.
To base heart rate zones on your max HR:
1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight the sport you want to change heart rate zones for and press enter. 3. Highlight Set HR Zones and press enter. 4. Select the Max HR eld and change your maximum heart rate. 5. Highlight the Zones eld and press enter. Then select Custom. 6. In any heart rate zone, highlight a heart rate value you want to change and press enter. Enter a heart rate value and select OK. Repeat for each heart rate value you want to change.
To change your heart rate zones manually:
APPENDIX > TRAINING WITH HEART RATE ZONES

APPENDIX

Training with Heart Rate Zones
Many runners, bikers, and other athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of tness. What are heart rate zones? A heart rate zone is simply a range of heartbeats per minute (bpm). The ve commonly accepted heart rate zones are numbered from 15 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate. See Table 1 to learn some of the effects of exercise as your heart rate reaches each of these zones during a workout. How do heart rate zones help you achieve tness goals? Knowing your heart rate zones can help you measure and improve your tness by knowing and applying these principles:

Your heart rate is a good measure of workout intensity. Training in certain heart rate zones can help you improve cardiovascular capacity and strength. Knowing your heart rate zone can prevent you from overtraining and decrease your risk of injury. See Table 1 to learn the benets of training in each heart rate zone. How does the Forerunner determine my heart rate zones? If you know your maximum heart rate, you can enter it and allow the Forerunner to calculate your heart rate zones based on the percentages shown in Table 1 (see Setting HR Zones Manually in the Customizing section). However, the Forerunner 301 has a built-in feature called AutoLearn, which determines your heart rate zones automatically and continues to adjust them as your tness level improves. To determine your heart rate zones, the Forerunner pinpoints your lactate thresholdthe point where your body switches from aerobic energy consumption to anaerobic energy
consumption. The lactate threshold is a good way to measure your tness level because, unlike your maximum heart rate, it is easily measured without pushing yourself to the point of exhaustion! The Forerunner determines your lactate threshold from workout data and uses it to calculate your heart rate zones.
To view your lactate threshold as determined by the Forerunner, view your heart rate zones as described in Setting Heart Rate Zones. Your lactate threshold is the lower heart rate listed for Zone 5.
NOTE: To calculate your heart rate zones with AutoLearn, you must spend some time above your lactate threshold during your workout.

1 Table 5

% of Max. Heart Rate
50%60% 60%70% 70%80% 80%90% 90%100%

Perceived Exertion

Relaxed, easy pace; rhythmic breathing Pace comfortable; slightly deeper breathing, conversation possible Pace moderate; more difcult to hold conversation Pace fast and a bit uncomfortable; breathing forceful Pace a sprinting effort, unsustainable for long period of time; labored breathing

Benets

Beginning-level aerobic training; reduces stress Basic cardiovascular training; good recovery pace Improved aerobic capacity; optimal cardiovascular training Improved anaerobic capacity and threshold; improved speed Anaerobic and muscular endurance; increased power

APPENDIX > HEART RATE MONITOR INFORMATION
Heart Rate Monitor Information
What is pairing and how does it work? Pairing occurs automatically when you turn on the Forerunner and you are wearing the heart rate monitor. Pairing allows the Forerunner to receive reliable heart rate data from your heart rate monitor by means of a secure, digital signal. When you put on the heart rate monitor, it begins transmitting heart rate data plus a unique, randomlyselected code. When you turn on the Forerunner, it begins listening for data from the heart rate monitor. Once the Forerunner hears two or more transmissions of heart rate data that contain the same unique code, it pairs with the heart rate monitor, creating a unique wireless link. Once paired, the Forerunner will never receive conicting signals from another heart rate monitor, so you can exercise in close proximity to other heart rate monitors without fear of interference. If the Forerunner loses your heart rate signal, the pairing process begins again automatically.
Follow these steps to pair successfully with your heart rate monitor: Position the heart rate monitor and establish a strong connection between it and your pulse. Position the Forerunner within range of the heart rate monitor (90110 cm or 3543 in). Stand at least six feet away from any other heart rate monitor (only while pairing). Interference Strong electromagnetic elds can interfere with communication between your heart rate monitor and your Forerunner. Common sources of interference include high voltage power lines, electric motors, computers, televisions, and mobile phones. Interference may cause your heart rate to appear unusually high, freeze, or disappear. Once you move away from the source of interference, your heart rate reading should return to normal.
Troubleshooting Tips If you have trouble pairing, or if your heart rate reading is erratic, try the following suggestions. Clean the sensors on the heart rate monitor. Dirt and sweat build-up on the sensors can weaken heart rate signals. Reapply moisture. Use electrode gel, water, or saliva. Make sure the heart rate monitor is snug against your body. If you have trouble with erratic readings, position the transmitter on your back. Wear a cotton shirt, or wet your shirt. Synthetic fabrics that rub or ap against the heart rate monitor can create static electricity that interferes with heart rate signals.

CE Compliance

Issued: 30/09/2004 Revised: 30/09/2004 Page: 1 of 1
DECLARATION of CONFORMITY
Application of Council Directive: Standard to which Conformity is Declared: 89/336/EEC, 1999/5/EC EN 55022:1998 (CISPR 22) Information Technology Equipment EN 61000-6-1:2001 Electromagnetic Compatibility Generic Immunity Standard EN 61000-6-3:2001 Electromagnetic Compatibility Generic Emissions Standard EN 60950-1:2001 Safety of Information Technology Equipment Manufactured by: Manufactures Address: GARMIN International 1200 E. 151st Street Olathe, Kansas 66062 U.S.A Authorised Representative: & GARMIN Corporation No.68, Jangshu 2nd Rd., Shijr, Taipei County, TAIWAN, R.O.C.
GARMIN (Europe) Ltd, The Quadrangle, Abbey Park Ind. Estate, Romsey, Hampshire, SO51 9DL, U.K.
Type of Equipment: Model Number(s):
Information Technology Equipment (Global Positioning System Receiver) FORERUNNER 301
The undersigned does hereby declare that the equipment complies to the above Directives
Paul Morrow Quality Manager GARMIN (Europe) Ltd Date: 30th September 2004
Advanced Workouts 18 creating 18 editing 22 starting 20 workout history 26 Alerts and heart rate zones 11 and speed zones 10 distance alert 9 heart rate alert 11 pace alert 10 speed alert 10 time alert 9 AutoLearn 4344, 46 Automatic Scrolling 38 Auto Lap 13 Auto MultiSport 24 Auto Pause 12
turning on and off 6 Back to Start 33 Battery charging 1 heart rate monitor 54 lithium-ion 1 replacing 54 Battery Icon 5 Buttons 6

Extra Weight 39

Garmin Training Center 18, 22 installing 50 GPS 36. See also Satellite Signals turning on and off 39 GPS Info page 36
setting manually 45 History. See Workout History Icons 5 Interval Workouts 1617 workout history 26
Cleaning and Care 51 Contact Garmin 54 Contrast adjusting 37 Custom Pages 41
Data Pages 5 automatic scrolling 38 Daylight Saving Time 37 Distance Alert 9
Backlight adjusting 37 Forerunner 301 Owners Manual
Enter Button 6 Extension Strap, adding 3
Heart Rate Alert 11 Heart Rate Icon 5 Heart Rate Monitor interference 48 pairing 2, 48 positioning 2 replacing the battery 54 troubleshooting 49 Heart Rate Page 5 Heart Rate Zones about 4647 and alerts 11 and AutoLearn 43 based on max 45
Lactate Threshold 4647 Language changing 38 Lap Button 6 Lap Page 5 Locations 3132 deleting 32 editing 32 nding 31 marking 31 navigating to 31
Map 29 changing orientation 30 zooming 29 59
Map Mode 29, 30 Maximum Heart Rate 45 Menu Mode 5 Mode button 6 MultiSport Icon 5 MultiSport Workouts 23 auto MultiSport 24 creating 23 history 26 manual 23 nding 34 navigating 34 Safety Information 55 Satellite Icon 5 Satellite Signals 36 acquiring 4 Serial Number 1, 54 Settings changing 3745 sport settings 3940 Sounds changing 38 Specications 5253 Speed Alert 10 Speed Zones and alerts 10 setting 42 Sport changing 6, 8 Start/Stop Button 6 Timer Icon 5 Timer Mode 5 Time Alert 9 Time Zone setting 7 Total Distance. See also Rest Distance Troubleshooting 49 viewing laps 27 Wrist Strap adding extension 3 removing 51

Current date and time

From Timer mode, press the and arrows to access data pages: the Lap page, Heart Rate page, and Custom page.

Lap Page

Heart Rate Page

Custom Page

Timer Mode Forerunner Icons

Menu Mode

Battery icon changes to show it is charging. Timer icon appears when timer starts. Satellite icon ashes when acquiring satellite signals. Heart Rate icon is solid when receiving data.
The Heart Rate page appears when you are wearing the heart rate monitor and receiving heart rate data. Your heart rate appears next to the solid heart icon in Timer mode. The Forerunner 301 also displays your heart rate on the Heart Rate page along with your average heart rate and heart rate zone, which can help you determine the intensity of your workout. For more information on heart rate zones, see Training with Heart Rate Zones in the Appendix.
GETTING STARTED > BUTTONS

Buttons

Front View
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. mode Press to switch between Timer and Menu modes. Press and hold to change sports. Press to acknowledge messages. reset/lap Press and hold to reset the timer. Press to create new lap when timer is started or stopped. enter/start/stop Press to select options. Press to start/stop the timer. up/down Press to highlight options. Press to scroll through data pages.
Press start/stop to control the timer.
Press and hold mode to change to a different sport
Press and hold reset to reset the timer.
GETTING STARTED > SET YOUR TIME ZONE AND USER PROFILE
Set Your Time Zone and User Prole
The Forerunner receives accurate time information from GPS satellites; however, you must enter your time zone to display the correct local time. The Forerunner 301 also uses information that you enter about yourself to calculate calorie consumption. Set your time zone and user prole before you begin workouts to ensure the Forerunner is recording accurate workout data.
1. Press mode to access Menu mode. Then press to highlight Settings and press enter. 2. Highlight General and press enter. 3. Highlight Set Time and press enter. 4. Highlight the Time Zone eld and press enter. Select the correct time zone from the menu and press enter. If your time zone does not appear in the menu, select Other and then enter the appropriate UTC offset. 5. Press mode repeatedly to exit.

Setting a distance alert to repeat once.
Forerunner 301 Owners Manual 9
WORKOUTS > BASIC WORKOUTS 4. Highlight the Alert At eld and press enter. Select a preset distance or time from the menu or select Custom and press enter. 5. If you selected Custom, enter a time or distance using the and arrows and enter. Then select OK.
The pace/speed alert takes advantage of Speed Zones, which are ranges of pace/speed that you can store in the Forerunner for each sport. For more information, or to set your Speed Zones, see Setting Speed Zones in the Customizing section.
1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Select Alerts. Then select Pace (Speed) Alert. 3. Highlight the Zone eld and press enter. Select a Speed Zone from the menu, or select Custom to specify your own alert values.
To set a pace/speed alert:
Select a distance from the menu, or select Custom and enter a distance manually. 6. Press mode repeatedly to exit.
Pace/Speed alerts notify you if you exceed or drop below a certain pace/speed setting. (In Running mode, its a Pace alert; in Biking and Other mode, its a Speed alert.)

Using Pace/Speed Alerts

4. Highlight the Fast Pace Alert eld (Fast Speed Alert) and press enter. Select On and press enter.
WORKOUTS > BASIC WORKOUTS 5. If you selected Custom in Step 3, highlight the Alert At eld and enter a fast pace or speed using the and arrows and enter.

Using Heart Rate Alerts

Similar to Pace/Speed alerts, the Heart Rate alert noties you if your heart rate exceeds or drops below a specic 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 zonea range of beats per minute. The ve commonly-accepted heart rate zones can help you determine the intensity of your workout. For more information, or to set your heart rate zones, see Setting Heart Rate Zones in the Customizing section and Training with Heart Rate Zones in the Appendix.
1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Select Alerts. Then select Heart Rate Alert.
Entering a custom pace. 6. Repeat Steps 4 and 5 for Slow Pace Alert (Slow Speed Alert). 7. Press mode repeatedly to exit.
To set a heart rate alert:
WORKOUTS > BASIC WORKOUTS 3. Press enter to open the Intensity Level menu. Select a heart rate zone, or select Custom to specify your own alert values. 4. Highlight Min HR Alert and press enter. Then select On and press enter. 5. If you selected Custom in Step 3, select the Alert At eld. Then use the and arrows and enter to set a minimum heart rate. NOTE: When entering custom heart rate values, you must set your minimum and maximum alerts at least ve bpm apart. 6. Repeat Steps 4 and 5 for Max HR Alert. 7. Press mode repeatedly to exit.
When you turn on Auto Pause, the Forerunner tracks and displays any paused time as Rest Time on a new data page, the Rest page. This page becomes part of the data page loop. To view the Timer page and the Rest page in Timer mode, press the and arrows.

When Auto Pause is enabled, the Timer page displays data for when the timer is started. The Rest page displays data for when the timer is paused.
When the Forerunner pauses the timer, the Timer icon on the Timer page ashes to indicate that the timer has stopped.

Setting Auto Pause

You can set the Forerunner 301 to pause the timer automatically during your workout when your pace/speed drops below a certain value. This setting is especially helpful if your course includes stop lights or other places where you need to slow down or stop.
12 Forerunner 301 Owners Manual
WORKOUTS > BASIC WORKOUTS 1. Press mode to access Menu mode. Then highlight Training Assistant 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 eld and choose Stopped or Custom. 5. If you selected Custom, enter a pace/speed to trigger the automatic pause. 6. Press mode repeatedly to exit.

To set Auto Pause:

2. Highlight Auto Pause/Lap and press enter. 3. Highlight the Auto Lap Trigger eld and press enter. Then select On and press enter.

Setting Auto Lap

You can set the Forerunner 301 to lap automatically after you travel a certain distance. This setting is helpful for comparing your performance over different parts of a workout (each mile or kilometer, for example). To set Auto Lap:
1. Press mode to access Menu mode. Then highlight Training Assistant and press enter.
4. Select the Lap Distance eld and select a distance from the menu or select Custom. 5. If you selected Custom, enter a distance to trigger the automatic lap. 6. Press mode repeatedly to exit.
WORKOUTS > VIRTUAL PARTNER
Working Out with Virtual Partner
Meet your Virtual Partner , a unique tool designed help you meet your training goals. Simply enter the distance, time, or pace/speed at which you want to complete a workout. Virtual Partner runs alongside of you, graphically displaying your goal pace/speed compared to your current pace/speed. To complete your workout and meet your goal, you must stay ahead of the Virtual Partner.

Your Virtual Partner You

NOTE: Alerts, Auto Pause, and Auto Lap still function when you train with Virtual Partner.
Make sure you stay ahead of your Virtual Partner.
1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight Virtual Partner and press enter. Then highlight Set Distance & Time and press enter. 3. Press enter to select the Distance eld. Select a distance from the menu that appears, or select Custom to enter your own distance value. 4. Highlight the Time eld and press enter. Select a time from the menu that appears, or select Custom to enter your own time value (hr, min, sec).

To set up a workout by distance & time:
Once you begin your workout, press the and arrows to view more Virtual Partner data. Press mode to view Timer mode, and then press the and arrows to view the data pages, including the Heart Rate page.
Choosing a distance and time.
WORKOUTS > VIRTUAL PARTNER 5. Check the Pace (Speed) eld to ensure that the calculated pace (speed) (based on your distance and time inputs) seems reasonable. If not, make changes to the Distance and Time elds. Then highlight Done and press enter. 5. Check the Distance eld to ensure that the calculated distance seems reasonable. Then highlight Done and press enter. 1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight Virtual Partner and press enter. Then highlight Set Distance & Pace (Speed) and press enter. 3. Highlight the Distance eld and press enter. Select a distance from the menu that appears, or select Custom to enter your own distance value. 4. Enter a pace/speed in the Pace/Speed eld. 5. Check the Time eld to ensure that the calculated time seems reasonable. Then highlight Done and press enter. 1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight End Partner Run and press enter.
To set up a workout by distance & pace/speed:
1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight Virtual Partner and press enter. Then highlight Set Time & Pace (Speed) and press enter. 3. Highlight the Time eld and press enter. Select a time from the menu that appears, or select Custom to enter your own time value. 4. Enter a pace/speed in the Pace (Speed) eld.
To set up a workout by time & pace/speed:

To end a workout early:

WORKOUTS > INTERVAL WORKOUTS

Interval Workouts

You can create simple interval workouts according to the following criteria: Train for a certain distance and rest for a certain amount of time. Train for a certain distance and rest for a certain distance. Train for a certain amount of time and rest for a certain amount of time. Train for a certain amount of time and rest for a certain distance.
To create and save more advanced workouts involving varied distances, rest times, and repeats, refer to the next section, Advanced Workouts.
1. Press mode to access Menu mode. Then highlight Training Assistant and press enter. 2. Highlight Interval Workout and press enter. 3. Select an option from the Interval Workout page according to how you want to set up intervals. 4. Enter distance or time values into the appropriate elds. 5. Highlight the Reps eld and select the number of times you want to repeat each interval. 6. Highlight Done and press enter.

3. If you have not loaded scheduled workouts from Training Center, press enter to create a new workout. If you have loaded scheduled workouts from Training Center, highlight View All and press enter. Then highlight <Create New> and press enter. 4. Highlight the workout name (Run 000, Bike 000 or Other 000) and press enter to change the name of the workout.
WORKOUTS > ADVANCED WORKOUTS 8. Highlight the Target eld (your goal during the step) and press enter. Then select a target from the menu. Select None if you do not want to set a target for this step. 9. Below Target, enter a goal speed or heart rate value for this step (if necessary).
NOTE: To create a workout name with spaces, you must select a space from the character menu. 5. Highlight 1. Open No Target and press enter. Then select Edit Step and press enter. 6. Highlight the Duration eld (how long you want the step to last) and press enter. Then select a duration. If you select Open, you can end the step during your workout by pressing lap. 7. Below Duration, enter the value where you want the step to end.
10. If this is a rest lap, select the Rest Lap eld and then select Yes. (Creating Rest laps affects your workout history; see Viewing Workout History.) 11. Press mode to nish setting up this step. 12. To enter another step, select <Add New Step> and press enter. Then repeat Steps 611.
WORKOUTS > ADVANCED WORKOUTS 13. To repeat steps, add a new step after existing steps you want to repeat. Select Repeat from the Duration eld. From the Back to Step eld, select the step you want to return to. Then select a number of repetitions from the Number of Reps eld. 2. Highlight the workout you want to start and press enter. If you have previously scheduled workouts from Training Center on your Forerunner, highlight one of the four options: Todays Workouts lists the workouts you scheduled for today in Training Center. By Date lists all scheduled workouts by date. Favorites lists all unscheduled workouts. View All lists all workouts.
Repeating steps in a workout. 14. Press mode to exit.

Starting Workouts

Once you begin an advanced workout, the Forerunner displays each step of the workout, including the name of the step, the goal (if any), and several pages of workout data. To start an advanced workout:

To view history by weeks:
1. While viewing details for a workout, highlight View Laps and press enter. 2. Highlight the lap you want to delete and press enter. Then highlight Delete Lap and press enter. 3. Highlight Yes and press enter to delete the lap.
To delete laps from a run:
HISTORY > VIEWING WORKOUT HISTORY 1. Press mode to access Menu mode. Then select Run History (Bike History or Other History). 2. Highlight History Totals and press enter. Totals appear for distance, time, and calories for all of your saved workouts.

To view history totals:

1. Press mode to access Menu mode. Then select Run History (Bike History or Other History). 2. Highlight Delete. and press enter. 3. Select an option to delete old workouts. To delete all workouts, select Delete All. 4. Highlight Yes and press enter to delete the workouts.
To delete old workout history:
3. To view history by weeks, highlight View Weeks and press enter.
NAVIGATING > NAVIGATING WITH THE MAP
NAVIGATING WITH FORERUNNER
Use the GPS navigation features of your Forerunner to view your workout path on a map, save Locations you want to remember, create routes, and nd your way home. Be sure to add Map mode, as explained below, so you can take advantage of these navigation features.
1. Press mode to access Menu mode. Then select Navigation. 2. Highlight Add Map Mode and press enter. Map mode appears.

Navigating with the Map

After you have added Map mode, press mode to see the three main modes in order:

To add Map mode:

Timer Mode Map Mode Menu Mode
Once you start the timer and begin to move, a tiny dotted line appears on the Map, showing you exactly where you have traveled. This dotted line is called a track. At the bottom of the Map, you can view the zoom level, and at the top, you can view the direction you are traveling. To zoom in or out on the Map, press the and arrows.
NAVIGATING > NAVIGATING WITH THE MAP Direction of travel Orient Map North means that North always appears at the top of the Map. Your position on the map is represented by a triangle, which points toward your current direction. The direction arrow at the top of the Map disappears when you are in North orientation. Orient Map Ahead means the direction you are traveling always appears at the top of the Map (Map rotates as you move). Your position on the Map is represented by a person.
Starting point Zoom scale Lap marker
1. Press mode to access Menu mode. Then select Navigation. 2. Highlight Remove Map Mode and press enter. 1. Press mode to access Menu mode. Then select Navigation. 2. Select Orient Map North or Orient Map Ahead.

To remove Map mode:

To change the orientation of the Map:
NAVIGATING > MARKING AND FINDING LOCATIONS
Marking and Finding Locations
A Location is a point on the Map 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 symbol. You can nd, view, and return to Locations at any time.

1. Go to a place where you want to mark a Location. 2. Press mode to access Menu mode. Then select Navigation. 3. Highlight Mark Location and press enter. Symbol eld Name eld
4. Highlight the Name eld and use the and arrows and enter to change the name, if you wish. 5. Highlight the Symbol eld and use the and arrows and enter to select a new symbol. 6. Highlight OK and press enter. 1. Press mode to access Menu mode. Then select Navigation. 2. Highlight Find Location and press enter. 3. Select an option to list all or list nearest. 4. Use the and arrows to select the appropriate tab according to the rst letter or number of the Location name. Press enter to select a tab. 5. Highlight the Location you are searching for and press enter.
To nd and go to a Location:

To mark your Location:

NAVIGATING > MARKING AND FINDING LOCATIONS 6. Highlight GoTo and press enter. A straight line directs you to the Location. 3. Find the Location you want to change (see To nd and go to a Location). Highlight the Location and press enter. 4. Select the name, symbol, elevation, or latitude and longitude and make any necessary changes. 1. Press mode to access Menu mode. Then select Navigation. 2. Highlight Find Location and press enter. 3. Find the Location you want to delete (see To nd and go to a Location). Highlight the Location and press enter. 4. Highlight Delete and press enter. Then highlight Yes and press enter.

To delete a Location:

NOTE: You can also navigate to a starting point by following your path (not a straight line). See Navigating Back to Start
1. Press mode to access Menu mode. Then select Navigation. 2. Highlight Stop GoTo and press enter. 1. Press mode to access Menu mode. Then select Navigation. 2. Highlight Find Location and press enter.
To stop navigating to a Location:

To edit a Location:

NAVIGATING > NAVIGATING BACK TO START

Navigating Back to Start

During each workout, the Forerunner 301 creates a tiny dotted line on the Map called a track. Tracks are like tiny footprints that show you exactly where you have traveled. When you want to return to your starting point, the Forerunner takes you back along the exact path you traveled. Back to Start works only if you have an active workout (timer running) or if you have not pressed reset since your last workout. Once you press reset, your tracks are erased from the Map.
1. Press mode to access Menu mode. Then select Navigation. 2. Highlight Back to Start and press enter. A line following your path appears on the Map from your current position to your starting position.

AutoLearn is turned on by default in Running mode, so the Forerunner will begin gathering data to calculate your heart rate zones from your very rst workoutno setup or calibration required. When the Forerunner gathers enough data to calculate new heart rate zones, a message appears on the Welcome screen
your workout. The Forerunner saves data from each workout and combines it with data from other workouts until it can calculate your heart rate zones. Your lactate threshold will move no more than 3 bpm at a time. It takes the Forerunner at least four or ve workouts to adjust to a different runner, so dont worry if you let someone else borrow it. If you turn off AutoLearn and then turn it back on in the future, the Forerunner restores all old AutoLearn data automatically. For more information about heart rate zones and AutoLearn, see Training with Heart Rate Zones in the Appendix.
NOTE: Currently, AutoLearn works only in Running mode. Heart Rate zones for Biking and Other are based on your maximum heart rate.
2. Highlight Running and press enter. 3. Highlight Set HR Zones and press enter. 4. Highlight the Zones eld and press enter. Then select AutoLearn. 5. Press mode repeatedly to exit.
AutoLearn only works for Running, not for Biking or Other.

To turn on AutoLearn:

1. Press mode to access Menu mode. Then highlight Settings and press enter.
42 Forerunner 301 Owners Manual
Setting HR Zones Manually
If you know your maximum heart rate, you can enter it and allow the Forerunner to calculate your heart rate zones automatically. You can also enter your heart rate zones manually.
1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight the sport you want to change heart rate zones for and press enter. 3. Highlight Set HR Zones and press enter. 4. Highlight the Max HR eld and press enter. Enter your maximum heart rate and select OK. 5. Highlight the Zones eld and press enter. Then select Based on Max. 6. Press mode repeatedly to exit.
To base heart rate zones on your max HR:
1. Press mode to access Menu mode. Then highlight Settings and press enter. 2. Highlight the sport you want to change heart rate zones for and press enter. 3. Highlight Set HR Zones and press enter. 4. Select the Max HR eld and change your maximum heart rate, if you wish. 5. Highlight the Zones eld and press enter. Then select Custom. 6. In any heart rate zone, highlight a heart rate value you want to change and press enter. Enter a heart rate value and select OK. Repeat for each heart rate value you want to change. 7. Press mode repeatedly to exit.
To change your heart rate zones manually:
APPENDIX > TRAINING WITH HEART RATE ZONES

Training with Heart Rate Zones
Many runners, bikers, and other athletes are using heart rate zones to measure and increase their cardiovascular strength and improve their level of tness. What are heart rate zones? A heart rate zone is simply a range of heartbeats per minute (bpm). The ve commonly accepted heart rate zones are numbered from 15 according to increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate. See Table 1 to learn some of the effects of exercise as your heart rate reaches each of these zones during a workout. How do heart rate zones help you achieve tness goals? Knowing your heart rate zones can help you measure and improve your tness by knowing and applying these principles:
Your heart rate is a good measure of workout intensity. Training in certain heart rate zones can help you improve cardiovascular capacity and strength. Knowing your heart rate zone can prevent you from overtraining and decrease your risk of injury. See Table 1 to learn the benets of training in each heart rate zone. How does the Forerunner determine my heart rate zones? If you know your maximum heart rate, you can enter it and allow the Forerunner to calculate your heart rate zones based on the percentages shown in Table 1 (see Setting HR Zones Manually in the Customizing section). However, the Forerunner 301 has a built-in feature called AutoLearn, which determines your heart rate zones automatically and continues to adjust them as your tness level improves. To determine your heart rate zones, the Forerunner pinpoints your lactate thresholdthe point where your body switches from aerobic energy consumption to anaerobic energy
consumption. The lactate threshold is a good way to measure your tness level because, unlike your maximum heart rate, it is easily measured without pushing yourself to the point of exhaustion! The Forerunner determines your lactate threshold from workout data and uses it to calculate your heart rate zones.
To view your lactate threshold as determined by the Forerunner, view your heart rate zones as described in Setting Heart Rate Zones. Your lactate threshold is the lower heart rate listed for Zone 5.
NOTE: To calculate your heart rate zones with AutoLearn, you must spend some time above your lactate threshold during your workout.

1 Table 5

% of Max. Heart Rate
50%60% 60%70% 70%80% 80%90% 90%100%

Perceived Exertion

Relaxed, easy pace; rhythmic breathing Pace comfortable; slightly deeper breathing, conversation possible Pace moderate; more difcult to hold conversation Pace fast and a bit uncomfortable; breathing forceful Pace a sprinting effort, unsustainable for long period of time; labored breathing

Benets

Beginning-level aerobic training; reduces stress Basic cardiovascular training; good recovery pace Improved aerobic capacity; optimal cardiovascular training Improved anaerobic capacity and threshold; improved speed Anaerobic and muscular endurance; increased power

Water Immersion

The Forerunner 301 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. To resolve problems that cannot be remedied using this guide, contact Garmin Customer Support at 800/800.1020 in the U.S.A. or 44/0870.8501241 in Europe.
APPENDIX > SPECIFICATIONS

Specications

Physical Case: Fully-sealed, high-impact plastic alloy, waterproof to IEC 60529 IPX7 standards (waterproof to 1 meter for 30 minutes) Size: 3.26 x 1.71 x 0.69 (82.8 mm x 43.4 mm x 17.5 mm) Weight: Approx. 2.75 oz (78 g) Temperature Range: -4 F to 140F (-20 C to 60C) (operating) Display: 100 x 64 pixels, W 1.44 x H 0.92 (36.49 mm x 23.35 mm)
Power Input: Rechargeable built-in lithium-ion battery Battery Life: 14 hours, typical use
Performance Receiver: 12 parallel channel Acquisition Time: Warm Start: Approx. 15 seconds Cold Start: Approx. 45 seconds AutoLocate: Approx. 5 minutes Update Rate: 1/second, continuous GPS Accuracy: < 15 meters RMS1, 95% typical2 Velocity Accuracy: 0. 1 knot RMS steady state Dynamics: Performs to specications to 6 gs Antenna: Built-in patch
Subject to accuracy degradation to 100 m 2DRMS under the U.S. DOD-imposed Selective Availability program (when activated).
Accuracy depends on view of the sky. 99%clear view; 95%typical.
Heart Rate Monitor Case: ABS plastic, water resistant, Biocompatibility-compliant. Size: 11.65 x 1.34 x 0.43 (296 mm x 34 mm x 11 mm) Elastic Strap Length: 12.625.2 (3264 cm) Weight: 1.55 oz (44 g) Temperature Range: -4F to 140F (-20 C to 60C) (operating) Battery: CR2032 (3 V @ 180 mAh) Battery Life: 18 months/1 hr. per day ECG Sensitivity: 550 V5 mV p-p ECG Detection: R-wave Heart Rate Range: 30240 bpm Accuracy: +/- 1 bpm3
Transmission Range: 90110 cm Transmission Frequency: 127 kHz +/- 2 kHz
Accuracy may be degraded by poor sensor contact, electrical interference, and receiver distance from transmitter.
Specications subject to change without notice.
APPENDIX > PRODUCT REGISTRATION

Product Registration

Help us better support you by completing our online registration today! Have the serial number of your Forerunner 301 handy and connect to our Web site (http:// www.garmin.com). Look for the Product Registration link on our Home page. Use this area to record the serial number (8-digit number located on the back of the unit, just underneath the strap) in case your Forerunner 301 is lost, stolen, or needs service. Be sure to keep your original sales receipt in a safe place or attach a photocopy inside the manual. Serial Number: ___ ___ ___ ___ ___ ___ ___ ___

Contact Garmin If you should encounter any difculty while using your Forerunner 301, or if you have any questions, in the U.S.A. contact Garmin Product Support by phone: 913/397.8200 or 800/800.1020, MondayFriday, 8 am5 pm Central Time; or by e-mail at sales@garmin.com. In Europe, contact Garmin (Europe) Ltd. at 44/0870.8501241.
APPENDIX > SAFETY INFORMATION

Safety Information

WARNING: Always consult your physician before beginning or modifying any exercise program. If you have a pacemaker or other implanted electronic device, consult your physician prior to using a heart rate monitor. CAUTION: The Forerunner and heart rate monitor are consumer devices, not medical devices, and could suffer from interference from external electrical sources. The heart rate readings are for reference only and no responsibility can be accepted for the consequences of any erroneous readings. WARNING: The Forerunner 301 contains a lithium-ion rechargeable battery. The battery used in this device may present a risk of re or chemical burn if mistreated. Do not recharge out of the unit, disassemble, heat above 140F (60C), or incinerate. WARNING: The Global Positioning System (GPS) is operated by the United States government, which is solely responsible for its accuracy and maintenance. The system is subject to changes which could affect the accuracy and performance of all GPS equipment. Although the Garmin Forerunner 301 is a precision electronic NAVigation AID (NAVAID), any NAVAID can be misused or misinterpreted, and therefore become unsafe. CAUTION: IT IS THE USERS RESPONSIBILITY TO USE THIS PRODUCT PRUDENTLY. THIS PRODUCT IS INTENDED
TO BE USED ONLY AS A NAVIGATIONAL AID AND MUST NOT BE USED FOR ANY PURPOSE REQUIRING PRECISE MEASUREMENT OF DIRECTION, DISTANCE, LOCATION OR TOPOGRAPHY. THIS PRODUCT SHOULD NOT BE USED TO DETERMINE GROUND PROXIMITY FOR AIRCRAFT NAVIGATION. CAUTION: Use the Forerunner 301 at your own risk. To reduce the risk of unsafe operation, carefully review and understand all aspects of this Owners Manual. When in actual use, carefully compare indications from the Forerunner 301 to all available navigation sources, including information from other NAVAIDs, visual sightings, charts, etc. For safety, always resolve any discrepancies before continuing navigation. WARNING: This product, its packaging, and its components contain chemicals known to the State of California to cause cancer, birth defects, or reproductive harm. This Notice is being provided in accordance with Californias Proposition 65. If you have any questions or would like additional information, please refer to our Web site at http://www.garmin.com/prop65.
APPENDIX > FCC COMPLIANCE

FCC Compliance

The Forerunner 301 complies with Part 15 of the FCC interference limits for Class B digital devices FOR HOME OR OFFICE USE. These limits are designed to provide more reasonable protection against harmful interference in a residential installation, and are more stringent than outdoor requirements. Operation of this device is subject to the following conditions: (1) This device may not cause harmful interference, and (2) this device must accept any interference received, including interference that may cause undesired operation. This equipment generates, uses, and can radiate radio frequency energy and may cause harmful interference to radio communications if not installed and used in accordance with the instructions. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, the user is encouraged to try to correct the interference by one of the following measures:

Consult the dealer or an experienced radio/TV technician for help. The Forerunner 301 does not contain any user-serviceable parts. Repairs should only be made by an authorized Garmin service center. Unauthorized repairs or modications could result in permanent damage to the equipment, and void your warranty and your authority to operate this device under Part 15 regulations.
Reorient or relocate the receiving antenna. Increase the separation between the equipment and the receiver. Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
APPENDIX > CE COMPLIANCE

CE Compliance

Issued: 30/09/2004 Revised: 30/09/2004 Page: 1 of 1
DECLARATION of CONFORMITY
Application of Council Directive: Standard to which Conformity is Declared: 89/336/EEC, 1999/5/EC EN 55022:1998 (CISPR 22) Information Technology Equipment EN 61000-6-1:2001 Electromagnetic Compatibility Generic Immunity Standard EN 61000-6-3:2001 Electromagnetic Compatibility Generic Emissions Standard EN 60950-1:2001 Safety of Information Technology Equipment Manufactured by: Manufactures Address: GARMIN International 1200 E. 151st Street Olathe, Kansas 66062 U.S.A Authorised Representative: & GARMIN Corporation No.68, Jangshu 2nd Rd., Shijr, Taipei County, TAIWAN, R.O.C.
GARMIN (Europe) Ltd, The Quadrangle, Abbey Park Ind. Estate, Romsey, Hampshire, SO51 9DL, U.K.
Type of Equipment: Model Number(s):
Information Technology Equipment (Global Positioning System Receiver) FORERUNNER 301
The undersigned does hereby declare that the equipment complies to the above Directives
Paul Morrow Quality Manager GARMIN (Europe) Ltd Date: 30th September 2004
APPENDIX > SOFTWARE LICENSE AGREEMENT
Software License Agreement
BY USING THE FORERUNNER 301, YOU AGREE TO BE BOUND BY THE TERMS AND CONDITIONS OF THE FOLLOWING SOFTWARE LICENSE AGREEMENT. PLEASE READ THIS AGREEMENT CAREFULLY. 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 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.