Garmin Fr70 W Owners Manual

							FR70 Owner’s Manual 19
Training Mode
The five commonly accepted heart 
rate zones are numbered from 1 to 
5 according to increasing intensity. 
Generally, heart rate zones are 
calculated based on percentages of 
your maximum heart rate. 
How Do Heart Rate Zones 
Affect Your Fitness Goals?
Knowing your heart rate zones can 
help you measure and improve 
your fitness by understanding and 
applying these principles:
• Your heart rate is a good measure 
of exercise intensity.
•  Training in certain heart rate 
zones can help you improve 
cardiovascular capacity and 
strength.
•  Knowing your heart rate 
zones can prevent you from 
overtraining and can decrease 
your risk of injury. You can set the low and high heart 
rate limits for each zone. If you 
know your maximum heart rate, 
you can use the table on 
page 20 to 
determine the best heart rate zone for 
your fitness objectives.
If you do not know your maximum 
heart rate, use one of the calculators 
available on the Internet. 
						

							20 FR70 Owner’s Manual
Training Mode
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 
						

							FR70 Owner’s Manual 21
Training Mode
Virtual Partner®
Your Virtual Partner is a unique tool 
designed to help you meet your pace 
(or speed) training goals. 
If you make changes to the Virtual 
Partner pace before you start the 
timer, those changes are saved. 
Changes made to the Virtual Partner 
pace after the timer has started are 
applied only to the current session, 
and are not saved when the timer 
is reset. If you make changes to the 
Virtual Partner during an activity, 
the Virtual Partner uses the new pace 
from your location. 
Setting the Virtual Partner 
Pace 
1. Press MODE > SETTINGS > 
SPORT.
2.  Select RUN, GENERAL, or BIKE 
> VIRTUAL PARTNER > ON.
3. Use ▲/▼ to adjust the Virtual 
Partner pace.
4.  Press MODE to save your 
changes and return to the sport 
menu.
Starting a Virtual Partner 
Workout
1. Press MODE > SETTINGS > 
SPORT.
2.  Select RUN, GENERAL, or BIKE 
> VIRTUAL PARTNER > ON.
3.  Press MODE several times to 
return to training mode. 
4.  Press START. 
						

							22 FR70 Owner’s Manual
Training Mode
 nOTE: The display field is 
highlighted in black when your 
pace is behind the Virtual Partner’s 
pace.
5.  Press ▲ or ▼ to view the Virtual 
Partner data page. 
Turning Off Virtual Partner1. Press MODE > SETTINGS > 
SPORT.
2.  Select RUN, GENERAL, or BIKE 
> VIRTUAL PARTNER > OFF.
Interval Workouts
You can create interval workouts 
with your FR70. The intervals can 
be based on time or distance for 
the activity and rest portions of the 
activity. 
Creating an Interval Workout1. Press MODE > TRAINING > 
INTERVALS > SETUP.
2.  Press ENTER to select TIME or 
DISTANCE.
3.  Use ▲/▼ to enter a time interval. 
Press ENTER to advance to the 
next field.
4.  Use ▲/▼ arrows to set 
highlighted value.
5.  Press ENTER to set a rest type.
6.  Use ▲/▼ to enter a time interval. 
Press ENTER to advance to the 
next field.
7.  Use ▲/▼ arrows to set 
highlighted value.
8.  Use ▲/▼ to select the number of 
REPS. 
						

							FR70 Owner’s Manual 23
Training Mode
9. Select WARM UP > YES and 
COOL DOWN > YES (optional).
10.  Select DO WORKOUT.
11.  Press START.
If you are doing a warm up or cool 
down, press LaP at the end of 
your warm up lap to start your first 
interval. At the end of your last 
interval, the FR70 automatically 
starts a cool down lap. When you are 
finished cooling down, press  
LaP to end your cool down period. 
Press STOP to end your workout.
As you approach the end of each 
interval, an alarm counts down the 
time until a new interval begins. To 
end an interval early, press the LaP  
button.
Linking to Fitness 
Equipment
ANT+ technology links your FR70 
to fitness equipment so you can send 
workouts and user information to 
the fitness equipment, and receive 
and store workout statistics from the 
fitness equipment.  
Look for the 
ANT+ “Link 
Here” logo to find 
compatible fitness 
equipment.
For more information go to   
www.garmin.com/antplus . 
						

							24 FR70 Owner’s Manual
Training Mode
Linking to Compatible 
Equipment
1. Press MODE > TRAINING. 
2.  Turn on the compatible equipment 
console.  
3.  Touch your FR70 to the ANT+ 
“Link Here” logo on the fitness 
equipment for 2 seconds. The 
watch will beep and display a 
message indicating that it is 
linked to the fitness equipment.  
4.  Press START on the fitness 
equipment to begin. 
 nOTE: The fitness equipment 
and your FR70 will stay linked 
until you end the session, or until 
you leave the area.
5.  Press STOP on the fitness 
equipment to stop the watch and 
exercise session.
  
						

							FR70 Owner’s Manual 25
History
History
GENERAL
RUN
BIKE
Select YES or NO
HISTORY
Press 
▲ or ▼  to view 
activities.
TOTALS
ACTIVITIES DELETE
TRANSFER ALL
ALL ACTIVITIES 
OLD ACTIVITIES  ALL TOTALS 
History Menu      
						

							26 FR70 Owner’s Manual
History
Saving History
Your FR70 stores data based on 
the type of activity, the accessories 
used, and your training settings. Your 
session is automatically saved to 
history when you reset the timer.
Viewing History
1. Press MODE > HISTORY.
2.  Select ACTIVITIES to view 
individual workouts or TOTALS to 
view the cumulative workout data 
saved to your FR70.
3.  Press ENTER to view the date 
and time information. Press 
▲/▼ to scroll through individual 
workouts.
Managing Memory
Your FR70 holds up to 100 laps and 
up to 20 hours of exercise files. 
When there is approximately one 
hour of memory remaining, the 
LOW MEMOr Y warning appears 
on the FR70 screen in training mode.
When the memory is full, the  FULL 
MEMOr Y warning appears, and 
your FR70 stops recording data.
Your watch automatically saves your 
session when the memory is full.
For information about uploading data 
to your computer, see pages 27–28.
Deleting Workout 
History 
  nOTE: See pages 27–28 for 
information about transferring 
workout data to your computer.
1.  Press MODE > HISTORY > 
DELETE.
2.  Select ALL ACTIVITIES, OLD 
ACTIVITIES (activities older than 
30 days), or ALL TOTALS.
3.  Select YES. 
						

							FR70 Owner’s Manual 27
Uploading Data
Uploading Data
Your FR70 stores up to 100 laps 
and up to 20 hours of exercise files. 
Periodically upload data to your 
computer using the ANT+ wireless 
technology. 
Requirements
1.  Turn on the computer. (An 
Internet connection is required for 
software download and Garmin 
Connect.)
2.  Download software (see  
page 9) so that the necessary 
USB drivers are installed before 
connecting the USB ANT Stick to 
your computer.
3.  Connect the USB ANT Stick to 
an available USB port on your 
computer.
4.  Bring the FR70 within range (5 m) 
of your computer.
5. Verify that there are no FR70 
timers running or active training 
sessions, and that it is in regular 
time mode.
The FR70 automatically transmits 
data to the USB ANT Stick so you 
can use Garmin Connect to store and 
analyze your workout data. 
 nOTE: If you are having 
problems uploading data, you may 
need to enable computer pairing.  
						

							28 FR70 Owner’s Manual
Uploading Data
Computer Pairing
Pairing Your FR70 With a New 
Computer
1. Verify that the computer is set 
up for data upload. See the 
requirements on page 27.
2.  Press MODE > SETTINGS 
> SYSTEM > COMPUTER > 
PAIRING.
3.  Select ON. Your computer detects 
the FR70 and requests to pair.
4.  Press YES. 
Turning Off Computer Paring1. Press MODE > SETTINGS 
> SYSTEM > COMPUTER > 
PAIRING.
2.  Select OFF.
Using the  Power Save 
Transfer Mode
The power save transfer mode turns 
off the computer beacon unless the 
watch is in regular time mode, menu 
mode, or training mode.
1.  Press MODE > SETTINGS 
> SYSTEM > COMPUTER > 
POWER SAVE TRANSFER.
2.  Select ON or OFF.