Upload
bpla
View
212
Download
0
Embed Size (px)
Citation preview
8/20/2019 Forerunner405CX Owners Manual
1/56
F O R E R U N N E R ® 4 0 5 C X
owner’s manual
GPS-ENABLED SPORTS WATCH WITH WIRELESS SYNC
8/20/2019 Forerunner405CX Owners Manual
2/56
All rights reserved. Except as expressly providedherein, no part of this manual may be reproduced,
copied, transmitted, disseminated, downloadedor stored in any storage medium, for any purposewithout the express prior written consent ofGarmin. Garmin hereby grants permission todownload a single copy of this manual onto ahard drive or other electronic storage medium to be viewed and to print one copy of this manual
or of any revision hereto, provided that suchelectronic or printed copy of this manual mustcontain the complete text of this copyright noticeand provided further that any unauthorizedcommercial distribution of this manual or anyrevision hereto is strictly prohibited.
Information in this document is subject to changewithout notice. Garmin reserves the right tochange or improve its products and to makechanges in the content without obligation to notifyany person or organization of such changes orimprovements. Visit the Garmin Web site(www.garmin.com) for current updates andsupplemental information concerning the use andoperation of this and other Garmin products.
Garmin®, the Garmin logo, Forerunner ®,
Dynastream®, Garmin Training Center ®, AutoPause®, Auto Lap®, and Virtual Partner ® are
trademarks of Garmin Ltd. or its subsidiaries,registered in the USA and other countries.Garmin Connect™, ANT™, ANT Agent™, ANT+™,GSC™ 10, and USB ANT Stick ™ are trademarks ofGarmin Ltd. or its subsidiaries. These trademarksmay not be used without the express permissionof Garmin.
Firstbeat and Analyzed by Firstbeat areregistered or unregistered trademarks of FirstbeatTechnologies Ltd. This product was producedunder the following United States patents andtheir foreign equivalents.
EP1507474 (A1), US7460901, EP1545310 (A1),US7192401 (B2) and U20080279. WO03099114
(A1) (Pat. Pend.), EP1507474 (A1), US7460901(B2), WO2004016173 (A1) (Pat. Pend.),EP1545310 (A1) (Pat. Pend.), U20080279 (Pat.Pend.)
Other trademarks and trade names are those oftheir respective owners.
March 2009 Part Number 190-01066-00 Rev. B Printed in Taiwan
© 2009 Garmin Ltd. or its subsidiaries
Garmin International, Inc.1200 East 151st Street,Olathe, Kansas 66062,
USATel. (913) 397.8200 or(800) 800.1020Fax (913) 397.8282
Garmin (Europe) Ltd.Liberty House,Hounsdown Business Park,
Southampton, Hampshire, SO40 9RB UKTel. +44 (0) 870.8501241 (outside the UK)0808 2380000 (within the UK)Fax +44 (0) 870.8501251
Garmin Corporation No. 68, Jangshu 2nd Road,Shijr, Taipei County,
TaiwanTel. 886/2.2642.9199Fax 886/2.2642.9099
http://www.garmin.com/http://www.garmin.com/
8/20/2019 Forerunner405CX Owners Manual
3/56
Forerunner 405CX Owner’s Manual i
Introduction
Introduction
Thank you for purchasing theGarmin® Forerunner ® 405CX GPS-enabled sports watch.
WARNING: Always consult your
physician before you begin ormodify any exercise program. Seethe Important Safety and Product Information guide in the product box for product warnings andother important information.
Contact GarminContact Garmin Product Support ifyou have any questions while usingyour Forerunner. In the USA, go to
www.garmin.com/support, or contactGarmin USA by phone at (913)397.8200 or (800) 800.1020.
In the UK, contact Garmin (Europe)Ltd. by phone at 0808 2380000.
In Europe, go to www.garmin.com /support and click Contact Support
for in-country support information,or contact Garmin (Europe) Ltd. by phone at +44 (0) 870.8501241.
Product Registration
Help us better support you bycompleting our online registrationtoday. Go to http://my.garmin.com.Keep the original sales receipt, or a photocopy, in a safe place.
Free SoftwareGo to www.garmin.com /forerunner405/owners forinformation about Garmin Connect™
Web-based software or the GarminTraining Center ® computer software.Use this software to store andanalyze your workout data.
http://www.garmin.com/supporthttp://www.garmin.com/supporthttp://www.garmin.com/supporthttp://my.garmin.com/http://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/ownershttp://my.garmin.com/http://www.garmin.com/supporthttp://www.garmin.com/supporthttp://www.garmin.com/support
8/20/2019 Forerunner405CX Owners Manual
4/56
ii Forerunner 405CX Owner’s Manual
Introduction
Table of Contents
Introduction .......................... iContact Garmin ......................i
Product Registration ...............i
Free Software .........................i
Caring for the Forerunner .....iv
Getting Started.................... 1Step 1: Use the Touch Bezel 1
Step 2: Charge the Battery ... 4
Step 3: Congure Your
Forerunner ....................... 5
Step 4: Acquire SatelliteSignals ............................. 6
Step 5: Pair the Heart Rate
Monitor (Optional) ............ 7
Step 6: Go for a Run! ........... 8
Step 7: Download FreeSoftware .......................... 8
Step 8: Pair Your Computer
and Forerunner ................ 9
Step 9: Transfer Data to Your
Computer ......................... 9
Time/Date Mode ................ 10Time Options ...................... 10
Training Mode ....................11 About the Training Page ......11
Sport Mode ..........................11 Auto Pause ......................... 12
Auto Lap ............................. 12
Auto Scroll .......................... 13
Timeout ............................... 13
Speed Units ........................ 13Virtual Partner ® .................. 14
Workouts ............................ 15
Courses .............................. 19
GPS Mode.......................... 21 About GPS ......................... 22
8/20/2019 Forerunner405CX Owners Manual
5/56
Forerunner 405CX Owner’s Manual iii
Introduction
History ............................... 23Deleting History .................. 23
Viewing Activities ................ 24
Viewing Totals ..................... 24
Viewing Goals..................... 24
Settings ............................. 25
Data Fields ......................... 25User Prole ......................... 28
Alarms ................................ 29
Time .................................... 29
System ............................... 30
ANT+ .................................. 31Using Accessories ........... 33
Pairing Accessories ............ 33
Heart Rate Monitor ............. 34
Foot Pod ............................. 37
GSC 10 ............................... 38
Appendix ........................... 39Resetting the Forerunner ... 39
Clearing User Data ............. 39
Updating the Forerunner
Software Using Garmin
Connect ......................... 39
Battery Information ............. 40
Specications ..................... 40
Software License
Agreement ..................... 42
Declaration of Conformity
(DoC) ............................. 43
Troubleshooting .................. 44
Heart Rate Zone Table ....... 45
Index .................................. 46
8/20/2019 Forerunner405CX Owners Manual
6/56
iv Forerunner 405CX Owner’s Manual
Introduction
Caring for theForerunner Clean the Forerunner and the heartrate monitor using a cloth dampenedwith a mild detergent solution. Wipedry. Avoid chemical cleaners andsolvents that may damage plastic
components.
Do not store the Forerunner where prolonged exposure to temperatureextremes may occur (such as in thetrunk of a car), as permanent damage
may result.
User information, such as history,locations, and tracks, is retainedindenitely in the memory of the unitwithout the need for external power.Back up important user data bytransferring it to Garmin Connect orGarmin Training Center. See page 9.
Water ImmersionThe Forerunner is waterproof to
IEC Standard 60529 IPX7. It canwithstand immersion in 1 meter ofwater for 30 minutes. Prolongedsubmersion can cause damage to theunit. After submersion, be certain to
wipe dry and air dry the unit beforeusing or charging.
CAUTION: The Forerunner isnot intended to be used whileswimming. Swimming or
prolonged water submersion cancause a short in the unit, whichcan in rare cases result in a minorskin burn or irritation in the areaof the unit.
8/20/2019 Forerunner405CX Owners Manual
7/56
Forerunner 405CX Owner’s Manual 1
Getting Started
Getting Started
Step 1: Use the TouchBezel
The silver bezel around the watchface acts as a multifunction button.
Tap: quickly press your nger on the bezel to make a selection, toggle amenu option, or change pages.
Touch and hold: hold your ngeron one of the four labeled areas onthe bezel to switch modes. Doublepress: press two ngers on two areason the bezel to turn on the backlight.
Touch and drag (scroll): press yournger on the bezel and drag it aroundthe bezel to scroll through the menuoptions or to increase or decreasevalues.
WARNING: This product contains a non-replaceable lithium-ion battery.See the Important Safety and Product Information guide in the product boxfor important battery safety information.
WARNING: Always consult your physician before you begin or modify any
exercise program. See the Important Safety and Product Information guidein the product box for product warnings and other important information.
8/20/2019 Forerunner405CX Owners Manual
8/56
2 Forerunner 405CX Owner’s Manual
Getting Started
Touch Bezel Areas andButtons
➊
➋
➏
➍
➌
➎
➊ time/date: touch and hold toenter time/date mode.
➋ GPS: touch and hold to enterGPS mode.
➌ menu: touch and hold to openthe menu page.
➍ training: touch and hold to entertraining mode.
➎ start/stop/enter:
Press to start/stop the timer intraining mode.
Press to make a selection.
Press to exit power save mode.
➏ lap/reset/quit:
Press to create a new lap intraining mode.
Press and hold to reset the timerin training mode.
Press to exit a menu or page.
Press to exit power save mode.
•
•
•
•
•
•
•
8/20/2019 Forerunner405CX Owners Manual
9/56
Forerunner 405CX Owner’s Manual 3
Getting Started
Bezel TipsTouch the bezel rmly.
Touch the bezel on the outer ring,where the words appear, not theinner ring near the watch face.
Make each bezel selection aseparate action.
Do not rest your nger or thumbon the bezel while using it.
Do not wear thick gloves whileusing the bezel.
If the bezel is wet, wipe the bezeldry before using it.
Locking the BezelTo prevent accidental bezel taps (dueto moisture or inadvertent bumping),
press enter and quit simultaneously.To unlock the bezel, press enter andquit simultaneously again.
•
•
•
•
•
•
Power Save ModeAfter a period of inactivity, the
Forerunner switches to power savemode. The Forerunner is inactiveif the timer is not running, you arenot navigating to a destination andviewing the navigation page, and
you have not pressed any buttons ortapped the bezel.
While in power save mode, youcan view the time of day, turn on
the backlight, and use the ANT+™ computer connection. To exit powersave mode, press enter or quit. Forcustom options, see page 13.
8/20/2019 Forerunner405CX Owners Manual
10/56
4 Forerunner 405CX Owner’s Manual
Getting Started
Step 2: Charge theBatteryYour Forerunner ships with the power off to conserve the battery.Charge the Forerunner for at least3 hours before using it. The lengthof time a fully charged battery will
last depends upon usage. For more battery information, see page 40.
NOTE: To prevent corrosion,thoroughly dry the chargingcontacts and surrounding area
before charging.
TIP: The Forerunner willnot charge when outside thetemperature range of 32°F–122°F(0°C–50°C).
1. Plug the USB connector on thecharging clip cable into the ACadapter.
2. Plug the AC adapter into astandard wall outlet.
3. Align the charging clip posts withthe contacts on the back of the
Forerunner.
Contacts
4. Clip the charger securely over theface of the Forerunner.
Charging
clip
8/20/2019 Forerunner405CX Owners Manual
11/56
Forerunner 405CX Owner’s Manual 5
Getting Started
Step 3: Congure YourForerunner The rst time you use yourForerunner, follow the on-screeninstructions to learn how to use
the bezel, set your user prole, andcongure the Forerunner.
If you are using an ANT+ heartrate monitor, select Yes during theconguration to allow the heart rate
Training
Description
Training
Frequency
Training Time Per Week
0 No exercise - -
1 Occasional, lightexercise
Once every two weeks Less than 15 minutes
2 15 to 30 minutes
3 Once a week Approximately 30 minutes
4 Regular exerciseand training
2 to 3 times per week Approximately 45 minutes
5 45 minutes to 1 hour
6 1 to 3 hours
7 3 to 5 times per week 3 to 7 hours
8 Daily training Almost daily 7 to 11 hours
9 Daily 11 to 15 hours
10 More than 15 hours
Activity Class Chart
Activity Class Chart provided by Firstbeat Technologies Ltd., portions of which are based on Jackson etal. Prediction of functional aerobic capacity without exercise testing. Medicine and Science in Sports &Exercise 22:863:870, 1990.
8/20/2019 Forerunner405CX Owners Manual
12/56
6 Forerunner 405CX Owner’s Manual
Getting Started
monitor to pair (connect) with yourForerunner. See Step 5 for more
information.
The Forerunner uses your user prole to calculate accurate workoutdata. Using the table on page 5,select 0-10 to set your activity class.
Step 4: Acquire SatelliteSignalsTo set the correct time of day and begin using the Forerunner, you must
acquire GPS satellite signals. It maytake a few minutes to acquire signals.
NOTE: To turn off the GPSreceiver and use the Forerunnerindoors, see page 21.
NOTE: You cannot acquiresatellites in power save mode. Toexit power save mode, press enteror quit.
1. Go outdoors to an open area. Forthe best reception, make sure
the antenna of the Forerunner isoriented toward the sky.
Antennalocation
2. Touch and hold training to enter
training mode.3. Stand still and do not begin
moving until the locating satellitespage disappears.
When you are receiving satellite
signals, the GPS icon appears inthe training mode pages.
http://-/?-http://-/?-
8/20/2019 Forerunner405CX Owners Manual
13/56
Forerunner 405CX Owner’s Manual 7
Getting Started
Heart Rate Monitor (Back)
Electrodes
Tab
Heart Rate Monitor Strap
Heart Rate Monitor (Front)
Slot
Step 5: Pair the HeartRate Monitor (Optional)While you are trying to pair yourheart rate monitor with yourForerunner for the rst time, move10 m away from other heart ratemonitors.
The heart rate monitor is on standbyand ready to send data. Wear theheart rate monitor directly on yourskin, just below your breastplate.It should be snug enough to stay in
place during your run.
1. Push one tab on the strap throughthe slot in the heart rate monitor.
Press the tab down.2. Wet both electrodes on the back
of the heart rate monitor to createa strong connection between yourchest and the transmitter.
3. Wrap the strap around your chest
and attach it to the other side ofthe heart rate monitor.
NOTE: The Garmin logo should be right-side up.
8/20/2019 Forerunner405CX Owners Manual
14/56
8 Forerunner 405CX Owner’s Manual
Getting Started
4. Press quit or enter to exit powersave mode.
5. Bring the Forerunner within range(3 m) of the heart rate monitor.The heart rate icon appearson the training mode pages.
6. If heart rate data does not appearor if you have erratic heart ratedata, follow the tips on page 34.If the problem persists, you mayhave to pair the sensors again.See page 33.
TIP: Set your maximum heart rate
and resting heart rate in Settings > User Profle. Use GarminConnect or Garmin TrainingCenter to customize your heartrate zones.
For instructions on using accessories,see page 33.
Step 6: Go for a Run!
TIP: Set your user prole so theForerunner can calculate caloriescorrectly. Touch and hold menu >select Settings > User Profle.
1. Touch and hold training.
2. Press start to start the timer.
3. After completing your run, pressstop.
4. Press and hold reset to save yourrun data and reset the timer.
Step 7: Download FreeSoftwareANT Agent™ allows you to use yourForerunner with Garmin Connect, aWeb-based training tool, and Garmin
Training Center, a computer-basedtraining tool.
1. Go to www.garmin.com/forerunner405/owners.
http://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/owners
8/20/2019 Forerunner405CX Owners Manual
15/56
Forerunner 405CX Owner’s Manual 9
Getting Started
2. Follow the on-screen instructionsto download and install ANT
Agent.
Step 8: Pair YourComputer andForerunner
NOTE: Before connectingthe USB ANT Stick ™ to yourcomputer, you must downloadsoftware as instructed inStep 7 so that the necessary USBdrivers are installed.
1. Plug the USB ANT Stick intoan available USB port on yourcomputer.
2. Bring your Forerunner withinrange (3 m) of your computer.
3. When the ANT Agent nds yourForerunner, ANT Agent displays
the unit ID and asks you if youwant to pair. Select yes.
4. Your Forerunner should displaythe same number ANT Agentdisplayed. If so, select yes onyour Forerunner to complete the
pairing process.
Step 9: Transfer Data to Your Computer Bring your Forerunner within range
(3 m) of your computer. ANT Agentautomatically transfers data betweenyour Forerunner and GarminConnect or Garmin Training Center.
NOTE: If you have a lot of data,
this may take a few minutes.Forerunner functions are notavailable during data transfer.
Use Garmin Connect or GarminTraining Center to view and analyze
your data.
8/20/2019 Forerunner405CX Owners Manual
16/56
10 Forerunner 405CX Owner’s Manual
Time/Date Mode
Time/Date Mode
Touch and hold time/date to entertime/date mode.
Tap the bezel to scroll through the
available pages:
Time
Battery gauge
Alarm set (if any)
Goal/progress indicator (if any)
Today’s scheduled workoutstransferred from Garmin Connector Garmin Training Center (ifany)
•
•
•
•
•
Time OptionsTouch and hold menu > selectSettings > Time. See page 29.
8/20/2019 Forerunner405CX Owners Manual
17/56
Forerunner 405CX Owner’s Manual 11
Training Mode
Training Mode
The Forerunner offers severaltraining features and optionalsettings.
About the Training Page
Touch and hold training to entertraining mode. Tap the bezel to scrollthrough the available pages.
To customize the data elds on thetraining pages, see page 25.
Sport ModeRunning is the default sport mode.
Touch and hold menu > selectTraining > Options > SportMode to change the sport mode.Training settings such as AutoLap®,AutoPause®, heart rate zones, and
speed zones are specic to runningor biking. Any training options youchange in running or biking mode aresaved and used with that sport mode.The activity is tagged as running or biking when your history is uploadedto your computer.
8/20/2019 Forerunner405CX Owners Manual
18/56
12 Forerunner 405CX Owner’s Manual
Training Mode
Auto Pause1. Touch and hold menu > select
Training > Options > AutoPause.
2. Select one of the followingoptions:
Off
Custom Pace—pauses timerautomatically when yourspeed drops below a speciedvalue.
When Stopped—pausestimer automatically when youstop moving.
3. Press quit to exit.
Auto Pause is helpful if your trainingincludes stop lights or other placeswhere you need to slow down or
stop.
•
•
•
Auto LapYou can use Auto Lap to
automatically mark the lap at aspecic position or after you havetraveled a specic distance. Thissetting is helpful for comparing your performance over different parts of a
run (every 2 miles or major hill, forexample).
To set Auto Lap:1. Touch and hold menu > select
Training > Options > Auto Lap.
2. Select By Distance to enter avalue or By Position to choosean option:
Lap Press Only—marks a lapeach time you press lap andeach time you pass any ofthose locations again.
Start and Lap—marks a lapat the GPS location whereyou press start and at anylocations during the run where
you pressed lap.
•
•
8/20/2019 Forerunner405CX Owners Manual
19/56
Forerunner 405CX Owner’s Manual 13
Training Mode
Mark and Lap—marks a lapat the specic GPS location
you mark when you selectthis option and at any locationduring the run where youpressed lap.
3. Press quit to exit.
NOTE: When doing a course( page 19), use By Position to mark laps at all of the lap positions marked in the course.
Auto ScrollUse the auto scroll feature toautomatically cycle through all of thetraining data pages while the timer isrunning.
To use auto scroll:1. Touch and hold menu > selectTraining > Options > AutoScroll.
• 2. Select a display speed: Slow,Medium, or Fast.
3. Press quit to exit.
TimeoutTouch and hold menu > selectTraining > Options > Timeout.
Select Off to disable your Forerunnerfrom going to power save modewhen you are in Training mode.Select Enabled to use the automatic power save mode in all modes.
NOTE: Your Forerunner will onlygo into power save mode after a period of inactivity.
Speed Units
Touch and hold menu > selectTraining > Options > Speed Units.
Pace —amount of time it takes totravel a specic distance.
8/20/2019 Forerunner405CX Owners Manual
20/56
14 Forerunner 405CX Owner’s Manual
Training Mode
Speed —distance travelled in anhour, for example miles per hour or
kilometers per hour.
NOTE: Changing speed unitsdoes not change your custom dataelds (see page 25).
Virtual Partner ® Touch and hold menu > selectTraining > Options > VirtualPartner > On.
Your Virtual Partner is a uniquetool designed to help you meet yourtraining goals. The Virtual Partnercompetes with you every time youand the timer are running.
If you make changes to the VirtualPartner pace/speed before you startthe timer, those changes are saved.If you make changes to the VirtualPartner during the run, when thetimer is started, the changes will not
be saved when the timer is reset.If you make changes to the Virtual
Partner during a run, the VirtualPartner uses the new pace from yourlocation.
To change the Virtual Partner(VP) pace:
1. Touch and hold training to enterTraining Mode.
2. Tap the bezel to view the VirtualPartner page.
VirtualPartner
You
3. Touch and drag clockwise toincrease the VP pace. Touchand drag counter-clockwise todecrease the VP pace.
8/20/2019 Forerunner405CX Owners Manual
21/56
Forerunner 405CX Owner’s Manual 15
Training Mode
4. To save the changes, tap thebezel or wait for the page to timeout.
WorkoutsTouch and hold menu > selectTraining > Workouts to choose thetype of workout right for you.
Simple, interval, and heart rateworkouts are replaced each time youcreate a workout of the same type.Advanced workouts must be createdin Garmin Connect or GarminTraining Center.
NOTE: While performing aworkout, tap the bezel to view
more data pages.
When you complete all steps in yourworkout, the “Workout Finished”message appears.
To end a workout early:1. Press stop.
2. Press and hold reset.
Simple WorkoutsSimple 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 simpleworkout.
3. Enter the Duration value.
•
•
•
8/20/2019 Forerunner405CX Owners Manual
22/56
16 Forerunner 405CX Owner’s Manual
Training Mode
4. Select Do Workout.
5. Press start.
Heart Rate Workouts
NOTE: To use heart rateworkouts, you must have a heartrate monitor.
You can use the Forerunner to trainusing a specic heart rate zone ora custom range of beats per minute(bpm). The type and duration settingsfunction the same as a simpleworkout.
To create a heart rate workout:1. Touch and hold menu > select
Training > Workouts > HeartRate.
2. Select the Zone you want to use.The minimum and maximum heart
rate values are automatically setbased on your heart rate zones.For more information about heartrate zones, see page 35 and page 45.OR
Select Custom to set your ownminimum and maximum heartrate values.
NOTE: The minimum value is35 bpm. The maximum value is250 bpm. When entering custom
bpm values, the minimum and themaximum values must be at least5 bpm apart.
3. Select the Type of heart rateworkout.
4. Enter the Duration value.
5. Select Do Workout.
6. Press start.
8/20/2019 Forerunner405CX Owners Manual
23/56
Forerunner 405CX Owner’s Manual 17
Training Mode
Interval WorkoutsYou can create interval workouts
with your Forerunner. The intervalscan be based on time or distancefor the run and rest portions of theworkout.
To create an interval workout:
1. Touch and hold menu > selectTraining > Workouts > Interval.
2. Select the Type of intervalworkout.
3. Enter the Duration value.
4. Select the Rest Type.5. Enter the Duration value.
6. Enter the Reps value.
7. Select Warmup Yes andCooldown Yes (optional).
8. Select Do Workout.
9. Press start.
If you are doing a warm up orcool down, press lap at the endof your warm-up lap to start
your rst interval. At the end ofyour last interval, the Forerunner
automatically starts a cool-down lap.When you are nished cooling down, press lap to end your workout.
As you approach the end of eachinterval, an alarm counts down the
time until a new interval begins.To end an interval early, press thelap/reset button.
Advanced WorkoutsAdvanced workouts can includegoals for each workout step andvaried distances, times, and calories.Use Garmin Connect or GarminTraining Center to create and editworkouts and transfer them to your
Forerunner. You can also scheduleworkouts using Garmin Connect orGarmin Training Center. You can plan workouts in advance and storethem on your Forerunner.
8/20/2019 Forerunner405CX Owners Manual
24/56
18 Forerunner 405CX Owner’s Manual
Training Mode
NOTE: For more informationabout transferring data to your
Forerunner, see page 9.
TIP: In time/date mode, tap the bezel to view today’s scheduledworkout. Press enter to do theworkout.
To start an advanced workout:1. Touch and hold menu >
select Training > Workouts >Advanced.
2. Select the workout.
3. Select Do Workout.
4. Press start.
After you begin an advancedworkout, the Forerunner displayseach step of the workout, includingthe name of the step, the goal (ifany), and current workout data.
As you approach the end of eachstep, an alarm counts down the time
until a new step begins.
To end an advanced workoutstep 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.
8/20/2019 Forerunner405CX Owners Manual
25/56
Forerunner 405CX Owner’s Manual 19
Training Mode
CoursesAnother way you can use the
Forerunner for custom training is tofollow courses based on a previouslyrecorded activity. You can followthe course trying to match or exceed previously set goals. You can also
race against the Virtual Partner whentraining with courses.
Creating CoursesUse Garmin Connect or GarminTraining Center to create courses and
course points and transfer them toyour Forerunner.
NOTE: For more informationabout transferring data to yourForerunner, 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 recordedeven if you are not on the course.
When you are following a course intraining mode, tap the bezel to viewthe navigation page.
To end a course manually, press stop > press and hold reset.
Beginning a Course
You can include a warm up beforeyou begin your course. Press start to begin the course, and then warm up.Stay away from your course path asyou warm up. When you are ready to begin your course, head toward yourcourse. When you are on any partof the course path, the Forerunnerdisplays an “On Course” message.
8/20/2019 Forerunner405CX Owners Manual
26/56
20 Forerunner 405CX Owner’s Manual
Training Mode
When you start a course, your VirtualPartner also starts the course. If you
are warming up and are not on thecourse, the rst time that you jointhe course, your Virtual Partnerrestarts the course from your currentlocation.
If you stray away from the course,the Forerunner displays an “OffCourse” message. Use the navigation page to nd your way back to thecourse.
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.
8/20/2019 Forerunner405CX Owners Manual
27/56
Forerunner 405CX Owner’s Manual 21
GPS Mode
GPS Mode
Touch and hold GPS to view theGPS menu.
Satellites —view information aboutthe GPS signals the Forerunneris currently receiving. The black
bars represent the strength of eachsatellite signal. The number of thesatellite appears below each bar. TheGPS accuracy appears at the bottomof the page.
GPS —turn GPS on or off (for indooruse).
NOTE: When GPS is off,speed and distance data are not
available, unless you are using thefoot pod.
Save Location —save your currentlocation. Press enter to edit thelocation. Press quit to exit.
To mark a known location usingcoordinates:1. Touch and hold GPS > select
Save Location.
2. Press enter > select Position.
3. Enter the known coordinates.
4. Edit the location name andelevation (optional).
Go To Location —select a locationfrom the list, and then select Go.
Your Forerunner navigates you to thesaved location using the navigation page.
G S
8/20/2019 Forerunner405CX Owners Manual
28/56
22 Forerunner 405CX Owner’s Manual
GPS Mode
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 liketo edit.
3. Select Edit.
4. Select an option to edit.
To delete a location, touch and hold
GPS > select Go To Location.Select the location you would like todelete. Select Delete > Yes.
Back To Start —navigates you backto your starting point.
NOTE: You must start the timerto use Back To Start.
About GPSThe Global Positioning System(GPS) is a satellite-based navigationsystem made up of a network of24 satellites. GPS works in anyweather conditions, anywhere in theworld, 24 hours a day. There are no
subscription fees or setup charges touse GPS.
For more information, go towww.garmin.com/aboutGPS.
Hi t
http://www.garmin.com/aboutGPShttp://www.garmin.com/aboutGPS
8/20/2019 Forerunner405CX Owners Manual
29/56
Forerunner 405CX Owner’s Manual 23
History
History
Your Forerunner automatically saveshistory when you start the timer. TheForerunner can record up to 1000laps and approximately 20 hoursof detailed tracklog data (whenrecording approximately 1 trackpoint
every 4 seconds). Tracklog dataincludes your GPS position (ifavailable) and accessory data such asheart rate data.
When the Forerunner memory is
full, your oldest tracklog data isoverwritten. Upload your history toGarmin Connect or Garmin TrainingCenter periodically to keep track ofall of your data (see page 9).
NOTE: Your Forerunner will notautomatically delete or overwrite
your lap summary data. See thenext page to learn how to deletelap data.
Deleting History
After you have transferred yourhistory to Garmin Connect orGarmin Training Center, youcan delete the history from yourForerunner.
1. Touch and hold menu > selectHistory > Delete.
2. Select an option:
All Activities—delete allactivities from the history.
Old Activities—deleteactivities recorded more thanone month ago.
Totals—reset all your totals.
•
•
•
History
8/20/2019 Forerunner405CX Owners Manual
30/56
24 Forerunner 405CX Owner’s Manual
History
Viewing ActivitiesYou can view the following data
on your Forerunner: time, distance,average pace/speed, calories, averageheart rate data, and average cadence.
1. Touch and hold menu > selectHistory > Activities.
2. Use the bezel to scroll throughthe activities. Tap the bezel toview lap information.
3. Press quit to exit.
Deleting Individual Runs and
Laps1. Touch and hold menu > select
History > Activities.
2. Use the bezel to scroll throughthe activities. Tap the bezel to
view lap information.3. Press and hold reset while
viewing the run or lap.
4. Select Yes.
Viewing TotalsThe Forerunner records the total
distance traveled and time you haveworked out with your Forerunner.
1. Touch and hold menu > selectHistory > Totals.
2. Press quit to exit.
Viewing GoalsUsing Garmin Connect, you canset up different types of goals andsend them to your Forerunner. Your
Forerunner keeps track of your progress toward the goals.
1. Touch and hold menu > selectHistory > Goals.
2. Press quit to exit.
Settings
8/20/2019 Forerunner405CX Owners Manual
31/56
Forerunner 405CX Owner’s Manual 25
Settings
Settings
Touch and hold menu > selectSettings.
TIP: When nished selectingoptions or entering values on yourForerunner, press enter to save
the setting.
Data FieldsYou can show/hide the following pages and customize up to three data
elds on each of the pages:Training 1 (always shown)
Training 2
Training 3
Heart Rate (only appears whenthe Forerunner is receiving heartrate data)
To set data elds:1. Touch and hold menu > select
Settings > Data Fields.
•
•
•
•
2. Select one of the training pages.
3. Select the number of data elds.
4. Use the bezel to select andchange the data elds.
Data Field Options* Denotes a data eld showingstatute or metric units.
** Requires an optional accessory.
DataField
Description
Cadence ** Steps per minute orrevolutions of the crankarm per minute.
Cadence– Avg **
Average cadence for theduration of your currentride.
Cadence–
Lap **
Average cadence for the
current lap.Calories Number of calories
burned.
Distance * Distance traveled on thecurrent run.
Settings
8/20/2019 Forerunner405CX Owners Manual
32/56
26 Forerunner 405CX Owner’s Manual
Settings
DataField
Description
Dist–Lap * Distance traveled in thecurrent lap.
Dist–LastLap *
Distance of the lastcompleted lap.
Elevation * Distance above/below
sea level.GPS Accuracy *
Margin of error for yourexact location. Forexample, your GPSlocation is accurate towithin +/- 19 ft.
Grade Calculation of rise overrun. For example, if forevery 10 ft. you climb(elevation) you travel200 ft. (distance), yourgrade is 5%.
HR ** Heart rate in bpm.
DataField
Description
HR–%Max**
OR
HR–%HRR**
Percentage of maximumheart rate.
OR
Percentage of heart ratereserve (maximum heartrate minus resting heart
rate).
HR–Avg ** Average heart rate forthe run.
HR–Avg%Max **
OR
HR–Avg%HRR **
Average percentage ofmaximum heart rate forthe run.
OR
Average percentageof heart rate reserve(maximum heart rateminus resting heart rate)for the run.
HR–Lap ** Average heart rate forthe lap.
Settings
8/20/2019 Forerunner405CX Owners Manual
33/56
Forerunner 405CX Owner’s Manual 27
Settings
DataField
Description
HR–Lap%Max **
OR
HR–Lap%HRR **
Average percentage ofmaximum heart rate forthe lap.
OR
Average percentageof heart rate reserve
(maximum heart rateminus resting heart rate)for the lap.
HR Graph**
Line graph showing yourcurrent heart rate zone(1-5).
HR Zone ** Current range of heartrate (1–5). The defaultzones are based on youruser prole, maximumheart rate, and restingheart rate.
Heading Current direction you aretraveling.
Laps Amount of lapscompleted.
Pace * Current pace.
DataField
Description
Pace–Avg * Average pace for therun.
Pace–Lap * Average pace in thecurrent lap.
Pace–Last
Lap *
Average pace during the
last full lap.Speed * Current speed.
Speed–Avg*
Average speed for therun.
Speed–Lap
*
Average speed in the
current lap.Speed–Last Lap *
Average speed duringthe last full lap.
Sunrise Time of sunrise basedon your GPS position.
Sunset Time of sunset based onyour GPS position.
Time Stopwatch time.
Time–AvgLap
Average time tocomplete the laps so far.
Settings
8/20/2019 Forerunner405CX Owners Manual
34/56
28 Forerunner 405CX Owner’s Manual
Settings
DataField
Description
Time–Lap Amount of time in thecurrent lap.
Time–LastLap
Amount of time tocomplete the last full lap.
Time of
Day
Current time of day
based on your timesettings (seepage 29).
User ProleTouch and hold menu > select
Settings > User Profle. TheForerunner uses information thatyou enter about yourself to calculatecalorie consumption. Set your user prole before you begin using the
Forerunner. To set your activityclass, see the table on page 5.
Calorie expenditure based onheart rate analysis technology is provided and supported by Firstbeat
Technologies Ltd. For moreinformation go tohttp://www.rstbeattechnologies .com/les/Energy_Expenditure _Estimation.pdf .
Settings
http://www.firstbeattechnologies.com/files/Energy_Expenditure_Estimation.pdfhttp://www.firstbeattechnologies.com/files/Energy_Expenditure_Estimation.pdfhttp://www.firstbeattechnologies.com/files/Energy_Expenditure_Estimation.pdfhttp://www.firstbeattechnologies.com/files/Energy_Expenditure_Estimation.pdfhttp://www.firstbeattechnologies.com/files/Energy_Expenditure_Estimation.pdfhttp://www.firstbeattechnologies.com/files/Energy_Expenditure_Estimation.pdfhttp://www.firstbeattechnologies.com/files/Energy_Expenditure_Estimation.pdf
8/20/2019 Forerunner405CX Owners Manual
35/56
Forerunner 405CX Owner’s Manual 29
g
AlarmsTouch and hold menu > select
Settings > Alarms.
Set Alarm —turn alarm on or off.When the alarm is on, tap the bezelin time/date mode to view the alarmtime.
Set Time —use the bezel to set thealarm time.
Type —set the alarm occurrence toDaily or Once.
When the alarm sounds:
Tap the bezel to silence the alarm.
Press enter to snooze for 9minutes.
Press quit to turn off the alarm.Do nothing. After 1 minute, thealarm will automatically snooze.After 1 hour, the alarm willautomatically turn off.
•
•
•
•
TimeThe Forerunner automatically sets
the time of day using GPS satellitesignals. If you lose battery power,you must charge the battery and thenacquire satellites to reset the timeof day.
Touch and hold menu > selectSettings > Time.
Time Format —select 12 Hour or24 Hour.
Time Zone —select your time zoneor a nearby city.
DST (Daylight Saving Time)—selectYes, No, or Auto. The Auto settingautomatically adjusts the time for
daylight saving based on your timezone.
Settings
8/20/2019 Forerunner405CX Owners Manual
36/56
30 Forerunner 405CX Owner’s Manual
g
Time2 —turn Time2 on or off. WhenTime2 is on, you can set Time2
Format, Time2 Zone, and Time2DST. When Time2 is active, pressand hold enter in time mode toTime2. The or icon appearsnext to the time.
SystemTouch and hold menu > selectSettings > System.
Language —change the on-screen
text language. Changing the textlanguage does not change thelanguage of user-entered data, suchas course names.
Alert Tones —turn message tones
on or off.
Key Tones —turn button and bezeltones on or off.
Sensitivity —select the touchsensitivity level for the bezel. Select
High to make the bezel respond to alighter tap than Low.
Contrast —select the amount ofscreen contrast.
About —view your software version,GPS version, and unit ID.
Units —select Statute or Metric forthe units of measure.
BacklightTouch and hold menu > selectSettings > System > Backlight.
Mode —select how the backlightturns on. Select Manual to presstwo ngers on the bezel to turn onthe backlight for the timeout period.Select Keys and Alerts to turn onthe backlight once with the twonger press, and then any time a keyis pressed or when an alert messageappears. Select Off to always havethe backlight off.
Settings
8/20/2019 Forerunner405CX Owners Manual
37/56
Forerunner 405CX Owner’s Manual 31
Timeout —select the amount of timethe backlight stays on. Use a short
backlight setting to conserve battery power.
Brightness —adjust the brightness.
ANT+
AccessoriesSee page 33 for information aboutaccessories.
Computer
Move away (10 m) from other ANT+accessories while the Forerunner istrying to pair with the computer forthe rst time.
1. Verify that the computer is set up
for data upload and that pairingis enabled in the ANT Agent. Seepage 9.
2. Touch and hold menu > selectSettings > ANT+ > Computer .
3. Select Pairing > On.
4. Bring your Forerunner withinrange (3 m) of the computer.
5. When the ANT Agent nds yourForerunner, ANT Agent displaysthe unit ID and asks you if youwant to pair. Select yes.
6. Your Forerunner should displaythe same number ANT Agent
displayed. If so, select yes onyour Forerunner to completepairing process.
NOTE: You can prevent yourForerunner from transferring data
to/from any computer, even a paired computer. Touch and holdmenu > select Settings > ANT+ >Computer > Enabled > No.
Settings
8/20/2019 Forerunner405CX Owners Manual
38/56
32 Forerunner 405CX Owner’s Manual
Send All Data
By default, your Forerunner only
sends new data to your computer.You can force the Forerunner to sendall data to your computer. Touchand hold menu > select Settings >ANT+ > Computer > Force Send >Yes. All data will be sent again.
Unit to UnitYou can transfer advanced workouts,
courses, and locations to and fromanother Forerunner 405.
1. In the sending Forerunner,touch and hold menu > selectSettings > ANT+ > Unit to Unit> Transfer . Select the data youwant to send.
2. In the receiving Forerunner,touch and hold menu > selectSettings > ANT+ > Unit to Unit >Receive.
The sending Forerunner connects tothe other Forerunner and sends thedata.
Using Accessories
8/20/2019 Forerunner405CX Owners Manual
39/56
Forerunner 405CX Owner’s Manual 33
Using Accessories
The following ANT+ accessories arecompatible with the Forerunner:
Heart rate monitor
Foot pod
GSC™ 10 speed and cadence bike
sensor USB ANT Stick (see page 9 and page 31)
To purchase accessories, go tohttp://buy.garmin.com or contact
your Garmin dealer.
Pairing AccessoriesIf you purchased an accessory withANT+ wireless technology, you need
to pair it with your Forerunner.
•
•
•
•
Pairing is connecting ANT+accessories, such as the heart rate
monitor, with your Forerunner. The pairing process only takes a fewseconds when the accessories areactivated and functioning correctly.When paired, your Forerunneronly receives data from your
accessory, even if you are near otheraccessories.
After you pair the rst time, yourForerunner automatically recognizesyour accessory each time the
accessory is activated.
To pair accessories:1. Move away (10 m) from other
accessories. Bring the accessoryto be paired within range (3 m) of
the Forerunner.
2. Touch and hold menu > selectSettings > ANT+ > Accessories.
3. Select your accessory.
4. Select Enabled > Yes.
Using Accessories
http://buy.garmin.com/http://buy.garmin.com/
8/20/2019 Forerunner405CX Owners Manual
40/56
34 Forerunner 405CX Owner’s Manual
5. Scroll to view Status. If theForerunner cannot pair with theaccessory, select Rescan.
TIP: The accessory needs tosend data to complete the pairing process. You need to wear theheart rate monitor, take a stepwearing the foot pod, or pedal
your bike with the GSC 10.
Status IconsWhen in training mode, the iconfor the accessory blinks as theForerunner scans for the newaccessory. The icon is solid when theaccessory is paired.
Heart rate monitor active
Speed and cadence sensor
active
Foot pod active
Heart Rate Monitor For information about putting on the
heart rate monitor, see page 7.
Heart Rate Monitor TipsIf you are noticing inaccurateor erratic heart rate data, use thefollowing tips.
Make sure the heart rate monitoris snug against your body.
Reapply water, saliva, orelectrode gel to the electrodes.
Clean the electrodes. Dirt andsweat residue can interfere withheart rate signals.
Wear a cotton shirt or wet yourshirt if suitable for your activity.
Synthetic fabrics that rub or apagainst the heart rate monitorcan create static electricity thatinterferes with heart rate signals.
Move away from sources of
strong electromagnetic elds and
•
•
•
•
•
Using Accessories
8/20/2019 Forerunner405CX Owners Manual
41/56
Forerunner 405CX Owner’s Manual 35
some 2.4 GHz wireless sensors,which can interfere with your
heart rate monitor. Sources ofinterference may include veryhigh voltage power lines, electricmotors, microwave ovens,2.4 GHz cordless phones, andwireless LAN access points.
Heart Rate Zones
CAUTION: Consult your physician to specify heart ratezones/targets that are appropriatefor your tness level and health
condition.
Many athletes are using heart ratezones to measure and increase theircardiovascular strength and improvetheir level of tness. A heart rate
zone is a set range of heartbeats perminute. The ve commonly acceptedheart rate zones are numbered from1–5 according to increasing intensity.The Forerunner sets the heart rate
zone ranges (see the table on page
45) based on your maximum andresting heart rates set in your user
prole (see page 28).You can also customize your heartrate zones in your user prole ofGarmin Connect or Garmin TrainingCenter. After customizing your heart
rate zones, transfer data to yourForerunner.
How Do Heart Rate ZonesAffect Your Fitness Goals?
Knowing your heart rate zones can
help you measure and improveyour tness by understanding andapplying these principles:
Your heart rate is a good measureof exercise intensity.
Training in certain heart ratezones can help you improvecardiovascular capacity andstrength.
Knowing your heart rate
•
•
•
Using Accessories
8/20/2019 Forerunner405CX Owners Manual
42/56
36 Forerunner 405CX Owner’s Manual
zones can prevent you fromovertraining and decrease your
risk of injury.Heart Rate Monitor BatteryThe heart rate monitor contains auser-replaceable CR2032 battery.
NOTE: Contact your local wastedisposal department to properlydispose 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 covercounter-clockwise so the arrow onthe cover points to OPEN.
3. Remove the cover and battery.Wait 30 seconds. Insert the newbattery with the positive sidefacing up.
NOTE: Be careful not to damageor lose the O-ring gasket on thecover.
4. Use a coin to twist the coverclockwise so the arrow on thecover points to CLOSE.
Using Accessories
8/20/2019 Forerunner405CX Owners Manual
43/56
Forerunner 405CX Owner’s Manual 37
Foot PodYour Forerunner is compatible with
the foot pod. You can use the foot pod to send data for your Forerunnerwhen training indoors or when yourGPS signal is weak or you losesatellite signals. The foot pod ison standby and ready to send data(like the heart rate monitor). Youmust pair the foot pod with yourForerunner. See page 33.
Calibrating the Foot Pod
Calibrating your foot pod is optionaland can improve accuracy. There arethree ways to adjust the calibration:distance, GPS, and manual.
Distance Calibration
For best results, the foot pod should
be calibrated using the inside lane ofa regulation track. A regulation track(2 laps = 800 m) is more accuratethan a treadmill.
1. Touch and hold menu > selectSettings > 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 tocalibrate the Foot Pod using GPS.
1. Touch and hold menu > selectSettings > ANT+ > Accessories > Foot Pod > Calibrate > GPS.
2. Press start to begin recording.
Using Accessories
3 R lk i t l GSC 10
8/20/2019 Forerunner405CX Owners Manual
44/56
38 Forerunner 405CX Owner’s Manual
3. Run or walk approximately1000 m. The Forerunner informsyou that you have traveled farenough.
Manual Calibration
If your foot pod distance seemsslightly high or low each time yourun, you can manually adjust the
calibration factor.
Touch and hold menu > selectSettings > ANT+ > Accessories > Foot Pod > Cal Factor. Adjustthe calibration factor. Increase thecalibration factor if your distanceis too low; decrease the calibrationfactor if your distance is too high.
GSC 10Your Forerunner is compatible with
the GSC 10 speed and cadence bikesensor. You must pair the GSC 10with your Forerunner. See page 33.
Calibrating the Bike Sensor Calibrating your bike sensor is
optional and can improve accuracy.
1. Touch and hold menu > selectSettings > ANT+ > Accessories > Bike Sensor > Calibration.
2. Select Manual to enter the wheel
size. Select Auto to allow GPS todetermine your wheel size.
Appendix
A di U d ti th F
8/20/2019 Forerunner405CX Owners Manual
45/56
Forerunner 405CX Owner’s Manual 39
Appendix
Resetting theForerunner If your Forerunner is locked up,reset your Forerunner. Press andhold enter and quit simultaneously
until the screen goes blank (about 7seconds). This does not erase any ofyour data or settings.
Clearing User Data
To clear/erase all user data, press andhold enter and quit simultaneouslyuntil the screen goes blank (about 7seconds). To reset the Forerunner,continue holding the quit button, but
release the enter button. Follow theon-screen directions.
Updating the ForerunnerSoftware Using Garmin
ConnectGo to www.garmin.com /forerunner405/owners forinformation about Forerunnersoftware updates and Garmin
Connect Web-based software.If there is new software available,Garmin Connect alerts you toupdate the Forerunner’s software.Follow the instructions to update
the software. Make sure your devicestays in range of the computer duringthe update process.
Appendix
B tt I f ti S i ti
http://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/ownershttp://www.garmin.com/forerunner405/owners
8/20/2019 Forerunner405CX Owners Manual
46/56
40 Forerunner 405CX Owner’s Manual
Battery InformationActual battery life depends on use of
the following items: GPS, backlight,ANT+ computer connection, andtime spent in power save mode.
On a fully charged battery, theForerunner should last one week if
you train for 30 minutes a day withGPS and the Forerunner is in powersave mode for the remaining time.
On a fully charged battery, theForerunner lasts for up to 2 weeks in
power save mode.
On a fully charged battery, theForerunner can last for up to 8 hourswith GPS on.
Specications
Forerunner
Watch size: W × L × D: 1.88 × 2.78× 0.646 in. (47.75 × 70.5 × 16.4 mm)
Weight: 2.1 oz. (60 g)
Display: 1.06 in. (27 mm) diameter,
124 × 95 pixels resolution, with LED backlight.
Water resistance: IPX7. Notintended to be used while user isswimming.
Data storage: approximately 20hours of data (assuming 1 trackpointis being recorded every 4 seconds).
Memory: up to 1000 laps; 100 userlocations (waypoints).
Computer interface: wireless USBANT Stick
Battery type: 300 mAh rechargeablelithium-ion battery
Appendix
Battery life: up to 8 hours in GPS Transmission range: Approximately
8/20/2019 Forerunner405CX Owners Manual
47/56
Forerunner 405CX Owner’s Manual 41
Battery life: up to 8 hours in GPSmode; up to 2 weeks in power save
mode.Operating temperature range: From 5°F to 122°F (from -15°C to50°C)
Charging temperature range:
From 32°F to 122°F (from 0°C to50°C)
Radio frequency/protocol: 2.4GHz/Dynastream ANT+ wirelesscommunications protocol
GPS Antenna: internal patch
GPS Receiver: high-sensitivityintegrated
USB ANT StickPhysical size: L × W × D: 2.32 ×0.71 × 0.28 in. (59 × 18 × 7 mm)
Weight: 0.01 lbs. (6 g)
Transmission range: Approximately16.4 ft. (5 m)
Operating temperature: From 14°Fto 122°F (from -10°C to 50°C)
Radio frequency/protocol: 2.4 GHz/Dynastream ANT+ wirelesscommunications protocol
Power source: USB
Heart Rate Monitor Physical size: L × W × D: 13.7 × 1.3× 0.4 in. (34.7 × 3.4 × 1.1 cm)
Weight: 1.6 oz. (44 g)
Water resistance: 32.9 ft. (10 m)
Transmission range: approximately9.8 ft. (3 m)
Battery: user-replaceable CR2032(3 volts)
Battery life: approximately 3 years(1 hour per day)
Appendix
Operating temperature: From 14°F Garmin grants you a limited license
8/20/2019 Forerunner405CX Owners Manual
48/56
42 Forerunner 405CX Owner’s Manual
Operating temperature: From 14 Fto 122°F (from -10°C to 50°C)
NOTE: In cold conditions, wearappropriate clothing to keep theheart rate monitor near your bodytemperature.
Radio frequency/protocol: 2.4
GHz/Dynastream ANT+ wirelesscommunications protocol
Software LicenseAgreement
BY USING THE FORERUNNER,YOU AGREE TO BE BOUND BYTHE TERMS AND CONDITIONSOF THE FOLLOWINGSOFTWARE LICENSE
AGREEMENT. PLEASE READTHIS AGREEMENT CAREFULLY.
Garmin grants you a limited licenseto use the software embedded in this
device (the “Software”) in binaryexecutable form in the normaloperation of the product. Title,ownership rights, and intellectual property rights in and to the Softwareremain in Garmin.
You acknowledge that the Softwareis the property of Garmin and is protected under the United Statesof America copyright laws andinternational copyright treaties.
You further acknowledge thatthe structure, organization, andcode of the Software are valuabletrade secrets of Garmin and thatthe Software in source code form
remains a valuable trade secretof Garmin. You agree not todecompile, disassemble, modify,reverse assemble, reverse engineer,or reduce to human readable formthe Software or any part thereof or
Appendix
create any derivative works based
8/20/2019 Forerunner405CX Owners Manual
49/56
Forerunner 405CX Owner’s Manual 43
create any derivative works basedon the Software. You agree not toexport or re-export the Software toany country in violation of the exportcontrol laws of the United States ofAmerica.
Declaration ofConformity (DoC)Hereby, Garmin, declares that thisForerunner is in compliance withthe essential requirements and otherrelevant provisions of Directive
1999/5/EC.
To view the full Declaration ofConformity, see the Garmin Web sitefor your Garmin product:www.garmin.com.
Appendix
Troubleshooting
http://www.garmin.com/http://www.garmin.com/
8/20/2019 Forerunner405CX Owners Manual
50/56
44 Forerunner 405CX Owner’s Manual
Troubleshooting
Problem Solution/Answer
The bezel is notresponding to my taps.
Unlock the bezel: press enter and quit simultaneously. Pressrmly on the bezel for the best results. Tap the outer ring onthe bezel, not the inner ring near the watch face. Adjust thesensitivity setting (see page 30).
My Forerunner nevergets satellite signals.
Touch and hold GPS. Make sure GPS is set to On.
Take your Forerunner outside and away from tall buildings.
Remain stationary for several minutes.The battery gaugedoes not seemaccurate.
Allow the Forerunner to fully discharge, and then fully charge it(without interrupting the charge cycle).
The heart rate monitor,
foot pod, or GSC 10will not pair with theForerunner.
Stay 10 m away from other ANT+ accessories while pairing.Bring the Forerunner within range (3 m) of the sensor while
pairing. Restart the scan for the accessory (see page 33). Makesure the accessory is sending data (for example, you need tobe wearing the heart rate monitor). If the problem persists,replace the battery in the accessory.
The heart rate data isinaccurate.
See page 34.
The heart rate monitorstrap is too big.
A smaller elastic strap is sold separately. Go tohttp://buy.garmin.com.
Some of my datais missing from myForerunner.
The Forerunner overwrites the oldest detailed data if you donot transfer it to your computer. Transfer data regularly to avoidlosing data.
Appendix
Heart Rate Zone Table
http://buy.garmin.com/http://buy.garmin.com/
8/20/2019 Forerunner405CX Owners Manual
51/56
Forerunner 405CX Owner’s Manual 45
Heart Rate Zone Table
% of Maximum
Heart Rate orResting HeartRate
Perceived Exertion Benefts
1 50–60% Relaxed, easy pace; rhythmicbreathing
Beginning-level aerobictraining; reduces stress
2 60–70% Comfortable pace; slightly
deeper breathing, conversationpossible
Basic cardiovascular
training; good recoverypace
3 70–80% Moderate pace; more difcult tohold conversation
Improved aerobic capacity;optimal cardiovasculartraining
4 80–90% Fast pace and a bit
uncomfortable; breathingforceful
Improved anaerobic
capacity and threshold;improved speed
5 90–100% Sprinting pace, unsustainablefor long period of time; laboredbreathing
Anaerobic and muscularendurance; increasedpower
Index
Index bike sensor (GSC E
8/20/2019 Forerunner405CX Owners Manual
52/56
46 Forerunner 405CX Owner’s Manual
Index
Aaccessories 5, 31, 33,
33 – 38
activities 24
advanced workouts 17
alarms 29
all data, erase 39
Auto Lap 12
Auto Pause 12
B
backlight 30
battery
charging 4
information 40
life 40
bezel 2
locking 3tips for using 1
C
cadence data elds 25
calibrating
(
10) 38
foot pod 37
calories 25
clean the Forerunner iv
computer connection 9
computer pairing 9, 31
courses 19
deleting 20starting 19
D
data, send 32
data elds 25
data uploading 9deleting
advanced workouts 18
courses 20
history 23
laps 24
runs 24distance data elds 26
downloading software 8
drivers, USB 9
elevation data elds 26
erase all data 39
F
foot pod 37
calibrating 37, 38
force send 32
GGarmin Connect i, 39
Garmin Product Support i
Garmin Training Center i
goals 24
GPS 21, 22, 26
grade 26
H
heart rate
data elds 26
zones 35
heart rate monitor 5, 7, 34
battery 36
tips 34
history 23
deleting 23
Index
transferring 9 R T
8/20/2019 Forerunner405CX Owners Manual
53/56
Forerunner 405CX Owner’s Manual 47
g
viewing 24
Iicons 34
indoor use 21
interval workouts 17
L
language 30license agreement 42
light 30
lithium-ion battery 40
locations 21
P pace 13
pairing
accessories 33
computer 9
heart rate monitor 7
pairing sensors 5
power save mode 3
product registration i
product support i
registration i
reset Forerunner 39
S
satellite page 21
satellite signals 6
screen contrast 30
send all data 32
sensors, pairing 5
simple workouts 15
software downloads i, 8
software license agree-
ment 42
software update 39software version 30
specications 40
speed data elds 27
speed units 13
sport mode 11
status icons 34
technical specications 40
Time 2 29
time data elds 28
time of day 6
time settings 29
tones 30
totals 24
touch bezel 1, 2training 11
transferring data 9
troubleshooting 44
U
unit ID 30units 30
updating software 39
uploading data 9
USB ANT Stick 9
USB drivers 9
V
Virtual Partner 14, 19
Index
W
8/20/2019 Forerunner405CX Owners Manual
54/56
48 Forerunner 405CX Owner’s Manual
W
water immersion iv
waypoints, See locationsworkouts 15
advanced 17
interval 17
simple 15
Zzones, heart rate 35
8/20/2019 Forerunner405CX Owners Manual
55/56
8/20/2019 Forerunner405CX Owners Manual
56/56
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
Part Number 190-01066-00 Rev. B