Garmin 210 W Manual

							Forerunner 210 Owner’s Manual 9
Training
Heart Rate Zone Calculations
Zone% of 
Maximum 
Heart Rate Perceived Exertion
Benefits
1 50–60% Relaxed, easy pace; rhythmic 
breathing Beginning-level aerobic training; 
reduces stress
2 60–70% Comfortable pace; slightly 
deeper breathing, conversation 
possible Basic cardiovascular training; 
good recovery pace
3 70–80% Moderate pace; more difficult to 
hold conversation Improved aerobic capacity; 
optimal cardiovascular training
4 80–90% Fast pace and a bit 
uncomfortable; breathing forceful Improved anaerobic capacity 
and threshold; improved speed
5 90–100% Sprinting pace, unsustainable 
for long period of time; labored 
breathing Anaerobic and muscular 
endurance; increased power 
						

							10 Forerunner 210 Owner’s Manual
Training
Heart Rate Alerts
Before you set a heart rate alert, you 
may want to customize your heart rate 
zones (page 8).
1.  Press and hold menu.
2.  Select  HR Alerts.
3.  Enter the high alert value.
You can select a zone or enter a 
custom value.
4.  Press OK.
5.  Enter the low alert value.
You can select a zone or enter a 
custom value.
6.  Press OK.
The alert sounds when your heart rate 
is above or below the specified range.Foot Pod
Your Forerunner is compatible with 
the foot pod. You can use the foot pod 
to send data to your Forerunner when 
training indoors, when your GPS signal 
is weak, or when you lose satellite 
signals. The foot pod is on standby and 
ready to send data (like the heart rate 
monitor). You must pair the foot pod 
with your Forerunner (page 6). 
After 30 minutes of inactivity, the 
foot pod powers off to conserve the 
battery. When the battery is low, a 
message appears on your Forerunner. 
Approximately five hours of battery 
life remain. 
						

							Forerunner 210 Owner’s Manual 11
Training
Calibrating Your Foot Pod
If your foot pod distance seems slightly 
high or low each time you run, you 
can manually adjust the calibration 
factor. The calibration formula is actual 
distance (use a regulation track) / 
recorded distance × current calibration 
factor = new calibration factor. For 
example, 1600 m / 1580 m × 95 = 96.2.
1. Press and hold menu.
2.  Select  Foot Pod > Calibrate.
3.  Adjust the calibration factor, and 
press OK.
Using the Weight Scale
If you have an  ANT+ compatible 
weight scale, the Forerunner can read 
the data from the  weight scale.
1.  Press light. 
A message appears when the weight 
scale is found.
2.  Stand on the scale. NOTe: If using a body 
composition scale, remove shoes 
and socks to ensure that all body 
composition parameters are read 
and recorded.
3.  After your weight appears, step off 
the scale.
TIP: If an error occurs, step off the 
scale, and try again.
Fitness Equipment
ANT+ technology automatically links 
your Forerunner and heart rate monitor 
to fitness equipment so you can view 
your data on the equipment console. 
Look for the ANT+ Link Here logo on 
compatible fitness equipment. 
Go to www.garmin.com/antplus  for 
more linking instructions. 
						

							12 Forerunner 210 Owner’s Manual
History
History
The Forerunner can save approximately 
180 hours of run history with typical 
use. When the Forerunner memory is 
full, your oldest data is overwritten. 
Viewing a Run
The run history displays the date, time 
of day, distance, run time, calories, and 
average pace or speed. The run history 
can also include average heart rate data 
if you are using the heart rate monitor. 
1. Press and hold menu.
2.  Select  History.
3.  Use 
 and  to scroll through 
your saved runs.
4.  Press OK to view lap information.
Deleting Runs
1. Press and hold menu.
2.  Select  History.
3.  Use 
 and  to select a run.
4.  Press and hold 
 and  
simultaneously.
5.  Press OK.
6.  If you would like to delete all runs, 
select  Yes.
7.  Press OK.
Using garmin Connect
Garmin Connect is web-based software 
for storing and analyzing your data.
1 Go to www.garminconnect.com
/start .
2  Follow the on-screen instructions. 
						

							Forerunner 210 Owner’s Manual 13
History
Transferring History to 
Your Computer 
1. Connect the USB cable to a USB 
port on your computer. 
2.  Align all four contacts on the back 
of the Forerunner with the four 
posts on the charging clip   
(page 19).
3.  Go to www.garminconnect.com
/start .
4.  Follow the instructions included 
with the software.
Data Management
The Forerunner is a  USB mass storage 
device. If you do not want to manage 
your Forerunner files this way, you can 
skip this section.
NOTe: The Forerunner is not 
compatible with Windows
® 95, 98, Me, 
or NT. It is also not compatible with 
Mac
® OS 10.3 and earlier. 
Deleting History Files
NOTICE
Your Forerunner memory contains 
important system files and folders that 
should not be deleted. 
1. Connect the Forerunner to your 
computer using the USB cable 
(page 13). 
						

							14 Forerunner 210 Owner’s Manual
History
Your Forerunner appears as a 
removable drive in My Computer 
on Windows computers and 
as a mounted volume on Mac 
computers. 
2.  Open the “Garmin” folder or 
volume.
3.  Open the “Activities” folder or 
volume.
4.  Select the files.
5.  Press the Delete key on your 
keyboard. 
Disconnecting the USB Cable
1. Complete an action:
• For Windows computers, click 
the eject icon 
 in your 
system tray.
•  For Mac computers, drag the 
volume icon to the Trash 
. 
2.  Disconnect the Forerunner from 
your computer. 
Watch Settings
Setting the  Alarm
1. Press and hold menu.
2.  Select  Alarm > Set.
3.  Enter the alarm time.
4.  Select  Alarm > On.
Setting Your User Profile
The Forerunner uses information that 
you enter about yourself to calculate 
accurate run data. You can modify the 
following user profile information: 
gender, age, height, weight, and 
lifetime athlete. 
1. Press and hold menu. 
2.  Select  User Profile.
3.  Modify the settings.  
						

							Forerunner 210 Owner’s Manual 15
Watch Settings
About Lifetime Athletes
A lifetime athlete is an individual who 
has trained intensely for many years 
(with exception of minor injuries) and 
has a resting heart rate of 60 beats per 
minute (bpm) or less. The lifetime 
athlete setting affects certain weight 
scale calculations.
About Calories
Calorie expenditure and heart rate 
analysis technology is provided and 
supported by Firstbeat Technologies 
Ltd. For more information, go to   
www.firstbeattechnologies.com .
Modifying Your System 
Settings
You can modify the time of day, time 
format, tones, language,  units, and pace 
or speed format ( page 4).
1.  Press and hold menu. 
2.  Select  Setup. 
3.  Modify the settings. 
Setting the Time Manually
By default, the watch time is set 
automatically when the Forerunner 
locates satellites. 
1. Press and hold menu. 
2.  Select  Setup > Time > Manual. 
3.  Enter the time, and press  OK. 
						

							16 Forerunner 210 Owner’s Manual
Appendix
Appendix
Specifications
NOTICE
The Forerunner is waterproof to IEC 
Standard 60529 IPX7. It can withstand 
immersion in 1 meter of water for 
30 minutes. Prolonged submersion 
can cause damage to the unit. After 
submersion, be certain to wipe dry 
and air dry the unit before using or 
charging.
NOTe: The Forerunner is not intended 
to be used while swimming.
Forerunner Specifications
Battery200 mAh rechargeable, 
lithium-ion, coin-cell 
battery
Battery life See page 18.
Operating 
temperature 
range From -4°F to 140°F  
(from -20°C to 60°C)
Battery 
Charging 
temperature 
range From 41°F to 104°F  
(from 5°C to 40°C)
Radio 
frequency/
protocol 2.4 GHz ANT+ wireless 
communications protocol
Compatible 
accessories ANT+ wireless technology 
on this Forerunner works 
only with the heart rate 
monitor and the foot pod. 
						

							Forerunner 210 Owner’s Manual 17
Appendix
Heart Rate Monitor Specifications
Water 
resistance98.4 ft. (30 m)
This product does not 
transmit heart rate data 
to your GPS device while 
swimming.
Battery User-replaceable 
CR2032, 3 volts,  
(page 19).
Battery life Approximately 4.5 years  
(1 hour per day)
Operating 
temperature From 23°F to 122°F 
(from -5°C to 50°C)
NOTE: In cold conditions, 
wear appropriate clothing 
to keep the heart rate 
monitor near your body 
temperature.
Radio 
frequency/
protocol 2.4 GHz ANT+ wireless 
communications protocol
Foot Pod Specifications
Water 
resistance
32.9 ft. (10 m)
Battery User-replaceable 
CR2032, 3 volts,  
(page 19).
Battery life Approximately 400 hours 
run time
Operating 
temperature From 14°F to 140°F  
(from -10°C to 60°C)
Radio 
frequency/
protocol 2.4 GHz ANT+ wireless 
communications protocol 
						

							18 Forerunner 210 Owner’s Manual
Appendix
About the Battery
 WARNINg
This product contains a lithium-ion 
battery. See the Important Safety and 
Product Information guide in the 
product box for product warnings and 
other important information.
Forerunner Battery Life
Battery 
Life* Forerunner Use
1 week
You are training for 45 
minutes per day with 
GPS. The Forerunner is in 
power save mode for the 
remaining time.
Up to 3 
weeks You are using the 
Forerunner in power save 
mode the entire time.
Up to 8 hours You are training with GPS 
the entire time.
*The actual battery life of a fully 
charged battery depends on how much 
time you use GPS, the backlight, 
and power save mode. Exposure to 
extremely cold temperatures also 
reduces battery life.
Power Save
After a period of inactivity, the 
Forerunner goes into  power save mode. 
The Forerunner displays the time and 
date, but does not connect with your 
ANT+ accessories or use GPS. You can 
press page to exit power save mode.
Charging the Forerunner
NOTICE 
To prevent corrosion, thoroughly dry 
the contacts and  the surrounding area 
before charging or connecting to a 
computer.
The Forerunner will not charge when 
the battery is outside the temperature 
range of 41°F–104°F (5°C–40°C).  
1.  Plug the USB end of the cable into 
the AC adapter.