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How to Use Garmin Connect

You'll be able to use most features in your Garmin Connect account immediately. But, sometimes it's fun to dig deeper and make sure you aren't missing anything. We've grouped our tips by feature to make it easier for you to explore.

Getting Started

What devices work on Garmin Connect?
All Garmin fitness, wellness and golf devices are compatible with Garmin Connect. Although Fitbit® devices aren’t supported, you can manually import some Fitbit data.
What operating systems and browsers does Garmin Connect support?
Garmin Connect is tested on Macintosh and Windows operating systems and supports these browsers:
• Chrome
• Microsoft Edge
• Internet Explorer 11+
• Safari 6+
• Firefox
Other operating systems, browsers and versions may work but are not fully supported.
How do I sync?
Different devices can sync with Garmin Connect in different ways. Most devices use Garmin Express to upload data using your computer or Garmin Connect Mobile to upload data using your smart phone.

vívofit – Press and hold the button on your vívofit until you see SYNC on the device screen, then release the button. Stay near your computer or phone while syncing. Most people will sync at least once a day. If you already had the Garmin Connect website open on your computer, reload the page to see your new information.

vívosmart – After you plug your vívosmart into your computer, firmly press and hold the vívosmart screen until you see the USB symbol. Or, if you have used the Garmin Connect Mobile app to pair your device with your compatible phone, your vívosmart will automatically sync throughout the day. Should you ever want to manually sync with your phone, just press and hold the vívosmart screen, then select the sync icon (arrows).

vívokí – Pass within range of your vívohub wireless access client to transfer your data, or pair the device with the Garmin Connect Mobile app on your compatible phone.

USB Device – Connect the USB cable to your device and plug it into your computer.

ANT Wireless Device – Plug your ANT Stick into your computer, turn on your device and Garmin Express will automatically recognize and sync it.

Wi-Fi Device – Press the Connect button on your device when you’re on the Wi-Fi network you have set up in Garmin Express.

Bluetooth (excluding vívofit) – If your device is Bluetooth or Bluetooth Smart compatible, download the Garmin Connect Mobile app on your phone or other wireless device. The Garmin Connect Mobile app will sync as soon as you have saved your activity.


Do I need to download any software?
Information transfers between your fitness device and Garmin Connect via Garmin Express software. Download Garmin Express and install it on your computer to upload your data.
Can I manually import my activity files?
To manually import data, follow these steps:
• Go to the Menu
• Select Activities
• Select the Import button
• Choose the file you’d like to import from your computer. We support .TCX, .FIT and .GPX files. GPX files must include time information.
What happens if I have overlapping data from two different devices?
If you have overlapping data from two different devices, we’ll reconcile the overlapping data to present the most accurate information possible. For example, if one of your devices is using GPS and another is not, we’ll use the GPS data when calculating total distance and calories. If both devices track Steps, Intensity Minutes, or Floors Climbed, we will consolidate that data using TrueUp™ technology.
How do I control the privacy of a single activity?
Use the lock icon to determine who sees your activity. Your choices are Only Me, My Connections, My Connections and Groups, and Everyone.
Can I customize the activity list?
You can choose from dozens of data columns, showing only what’s important to you.
• Go to the Activities List page.
• Hover over any column header, a drop-down arrow will appear.
• Choose Columns.
• Select the data you want to display on your table.

Rearrange the column order by selecting a column header and dragging it to the new location.
How do I export my activity data?
You have a choice of formats (.TCX, .GPX or .KML) in which you can export data:
• Go to the activity you want to export.
• If you're in Modern, click the gear menu in the top right of the page.
• If you're in Classic, click the Export button in the toolbar.
• Select an export format from the menu.
How do I link an activity to a course?
How are the time measurements defined in Garmin Connect?
Moving Time
Garmin Connect calculates Moving Time by removing the amount of time when the user is stopped. This is helpful for users who either don't have AutoPause or have AutoPause turned off. For those who have AutoPause turned on or hit the Stop and Start button in the middle of an activity, the Moving Time should be very close or equal to Time. Avg Moving Speed/Pace is based off the Moving Time value.

Elapsed Time
Garmin Connect calculates the Elapsed Time by the amount of time elapsed from the actual Start and Finish time of an activity. This is for customers who have AutoPause turned on or who hit the Stop and Start button in the middle of an activity. For those who don't have AutoPause or have it turned off, Elapsed time should be very close or equal to Time.
What are elevation corrections?
Elevation corrections cross reference the horizontal position (latitude/longitude) provided by the GPS with elevation data that has been acquired by professional surveys. When corrections to elevation data are made, each trackpoint of your activity contains the elevation from the web service, not the elevation provided by your GPS device. Garmin Connect selectively applies corrections to depict a more realistic representation of your elevation experience. Activities recorded on devices without a barometric altimeter are enabled with Elevation Corrections by default. Alternatively, activities recorded on devices with a barometric altimeter generally contain accurate elevation data and therefore Elevation Corrections are disabled by default.

Activity Tracking

What is activity tracking?
Some devices provide 24-hour activity tracking (steps, sleep, etc.), so you can get a full picture of your daily health. An activity tracker can only be used by one person at a time, not shared between friends or spouses. If you have multiple activity tracking devices, set the device you wear all day as your Preferred Activity Tracker.
What is a Preferred Activity Tracker?
When you use more than one activity tracking device (e.g. steps, intensity minutes, and floors climbed) in a day, TrueUp™ will sync and consolidate your data. In order to do this properly, you must set a Preferred Activity Tracker (the device you wear most often). For the most accurate totals, sync each device periodically.
What are Intensity Minutes?
To improve your health, organizations such as the U.S. Centers for Disease Control and Prevention (CDC), the American Heart Association (AHA), and the World Health Organization (WHO) recommend, 150 minutes per week of moderate-intensity activity, such as brisk walking, OR 75 minutes per week of vigorous-intensity activity, such as running.

Moderate Intensity: You can have a conversation, but not sing while exercising.
Vigorous Intensity: You can only speak a few words between breaths while exercising. Vigorous-intensity minutes will only be recorded when heart rate data is available.

You must do at least 10 minutes of moderate or higher intensity activity at a time to get your health benefits and for your Garmin activity tracker to count it.

Use any combination of moderate and vigorous exercise to achieve the goal of 150 intensity minutes per week. Tip: A minute of vigorous-intensity activity counts for twice as much as a minute of moderate activity against your weekly goal.

Learn more from the CDC, AHA or WHO.
What is Move IQ?
If your Garmin device supports the Move IQ feature, it can automatically identify periods when your movements match familiar patterns like biking, running and using the elliptical machine. These events will display on your Garmin Connect timeline to help you see what you’ve done throughout the day, but Move IQ events do not show in your activities list, reports or newsfeed.
How are Move IQ events different than timed activities?
Move IQ events will not show in your activities list, reports or newsfeed. They simply help you recognize what type of things you did during the day. Move IQ events cannot be edited and will only display if you’ve been active long enough for the device to recognize a pattern.

To record a more detailed activity that counts toward your goals and totals, start the timer on your device at the beginning of your activity and stop when you’re finished. Timed activities will be the most accurate and include the most data.
What is a step challenge?
If you have a Garmin activity tracker (like vívofit, vívoki or Forerunner 15), you can participate in challenges with other Garmin Connect users. Each week a new challenge begins during the night between Sunday midnight and Monday noon (your own time zone). We’ll analyze your past step totals, when available, and add you to the challenge group that’s the best fit for you. As your steps add up throughout the week, you’ll see your rank with the other 7-12 participants in your challenge group. If you win a challenge, you’ll earn a badge.
How do I join a step challenge?
• Go to the features menu.
• Select Challenges.
• Follow the on-screen instructions to join.
When does each step challenge end?
The week’s challenge will end between Sunday midnight and Monday noon in your own time zone. You will have a grace period until Monday at noon to sync your activity tracker. If you don’t sync in time, your steps for the previous challenge cannot be counted.
How do I move into a different challenge group?
Depending on your step trends over time, you may move to a new challenge group that will keep you challenged. For example, if you exceed your challenge goal a couple weeks in a row, you will move up to a higher-goal challenge.
Can I import my Fitbit® data?
You can import Fitbit activity and body data. For days where Garmin and Fitbit data overlap, Garmin data will be used. Fitbit Activity Minutes will be displayed as Garmin Intensity Minutes. If you import files with overlapping dates, the data in the last upload will be used. If you want to change the units of measure you selected during import, you can import the file again and the previously uploaded data will be overwritten.
Sleep Tracking
While you are sleeping, your compatible device monitors your movement. Sleep statistics include total hours of sleep, sleep levels, and sleep movement. Tracking and finding patterns in your sleep habits can help you understand how sleep affects your mood, activity level and more. You can set your normal sleep hours in the user settings on your Garmin Connect™ account. You can view your sleep statistics on your Garmin Connect account.


How do I set my units of measurement?
• Go to Settings.
• Choose Display Preferences.
• Select your preferred system of measurement. (Statute UK displays elevation data in meters.)
Where can I change my decimal format, time format or date format?
• Go to Settings.
• Select Display Preferences.
• Choose your preferred formats.
How do I customize my power data?
You have the option to define power ranges for 7 zones according to levels you find meaningful or have obtained during performance testing.
• Go to Settings.
• Choose Training Zones.
• Select Cycling.
• Make your preferred changes.
How do I change my heart rate display preference?
• Go to Settings.
• Select Display Preferences.
• Choose your preferred heart rate setting.
How do I change my heart rate zones?
• Go to Settings.
• Select Training Zones.
• You can change the default heart rate zones. You can also change heart rate zones specifically for any running or cycling activity.
• Select BPM or %max at the top of each column, depending which you want to edit.
• Enter the lowest value for each field.
Automatic Activity Detection on vívofit
When Auto Activity Detection is on, your device will create a Garmin Connect activity when you run for 20 minutes or longer.
• Go to Devices
• Select your vívofit
• Choose Device Settings
• Turn on Auto Activity Detection
How do I change my display name?
Your display name is the name that shows to the public.
• Go to Settings.
• Select Connect Profile.
• Type a new display name. (It must be a unique name, not used by any other Garmin Connect user.)
How do I change my email address or password?
Sign in at my.Garmin.com to change your email address or password. If you don’t remember your password, you can retrieve it at my.Garmin.com, too.


Can everyone see my activities?
You are in control of who sees your profile, your activities and the daily summary of your steps, sleep, weight and calories. Your choices are Only Me, My Connections, My Connections and Groups, and Everyone. Select the lock icon on any activity to change the privacy of that one activity. Or, adjust the privacy of all your future activities:
• Go to Settings.
• Select Privacy.

If your privacy is set to Only Me, you will not have access to some features like segments, groups and leaderboards.


Why can't I make my course private when using OpenStreetMap?
OpenStreetMap is open source, so all courses must remain public. If you need to create a private course, you can use Bing or Google maps.
What is a heat map?
When you're exploring courses and activities or creating a new course, you can use a heat map overlay to see the most popular locations for running or cycling in a particular city. This helps you find a new spot to work out or a good place to meet up with friends.
Why can't I see heat maps when I use OpenStreetMap?
We use custom tile overlays to present the heat maps, the current MapQuest OSM API does not support this. You can contact MapQuest to encourage them to add "support for custom tile overlays."


What is a dashboard?
Garmin Connect allows you to arrange all your favorite and most-used features on your own fully customized dashboard. In fact, you can create more than one dashboard page to sort features by sport, data type or any way you choose. Here are some more things you can do with the features on your dashboard:
• Drag a feature to any column or row on your dashboard.
• Change the view you see by selecting the gear menu in the top right corner of the feature.
• Remove a feature from your dashboard via the gear menu.
• Add the same feature to your dashboard as many times as you want. For example, you might add the reports feature twice, once to show your average cadence and once to display your total activity time.
• When you use a new type of device for the first time, new features may appear in your menu and on your dashboard.
How do I create a new dashboard?
• Select the plus sign (+) in the top right corner.
• Give your new dashboard a name. You can always change it later.
• Use the small arrow beside the name of a dashboard to change the name or delete the dashboard. Deleting a dashboard will remove all the features as well, but we’ll ask you before removing everything.
How do I add a feature to a dashboard?
• View the dashboard where you want to add the feature.
• Select the menu in the top left corner. (It looks like 3 stacked lines.)
• Choose the feature and slide out the description to the right of the name.
• Select “Add to Dashboard.”
The feature will be added to the first dashboard. Look for it below your existing features.


What are course segments?
Course segments are virtual race courses that allow you to compare your performances against all your past activities, your connections, your group members or the entire Garmin Connect community. You can find segments in your area, or create your own.

To compete in segments and see your results on the leaderboards,
• Go to Settings.
• Select Privacy.
• Make sure your activity privacy level is set to Everyone (or the level or privacy you prefer).
You can opt out of segments if you do not want to use this feature.
Personal Information & Leaderboards
To get an accurate ranking in leaderboards filtered by gender or age, be sure to fill in the appropriate information in your User Settings under Personal Information.
How do I create a segment?
• Choose an activity that includes the area you want to turn into a segment.
• Select "Create a Segment" below the activity map.
• Choose the segment start and finish points on the map or the elevation chart.
• Name the segment, add the segment type and select the surface type.
• Save.
What is a Strava Live Segment?
If you have a Strava Premium account, you can sync your starred segments to your Garmin Connect account. And, when you transfer the Strava Live Segments to a compatible Garmin device, you can compete in real time against your personal best, the King/Queen of the Mountain, your rival or your goal time for that segment.
Which Garmin devices work with Strava Live Segments?
If your Garmin Edge device can receive segments from Garmin Connect, it will also work with Strava Live Segments. The Garmin Edge 510, 520, 810 and 1000 will be the first to use Strava Live Segments.
How do I get Strava Live Segments?
First, be sure you have a Strava Premium account. Then, use the Segments feature on your Garmin Connect dashboard to link to your Strava account. If you have a compatible Garmin device, all your starred segments in Strava will be sent to your device the next time you sync.
Why do my Strava Live Segments show in Garmin Connect but not on my device?
Strava Live Segments are available for anyone with a compatible Edge device and a Strava Premium account. If your device is compatible and it’s still not working, update the software using Garmin Express.
What happened to my Garmin segments?
If you’re using Strava Live Segments in your Garmin Connect account, your Garmin segments will not show. Your account will only display segments from one source at a time. Switch back to Garmin segments using the gear menu in the Segments feature on your dashboard.

Workouts & Training Plans

What is a workout?
Before you go out for a run or ride, you can plan the workout on Garmin Connect and send it to your compatible device. This works especially well for speed sessions, intervals, heart rate zone training or anytime you want your device to tell you when to go, stop, recover or rest.
What does “duration” mean on a workout?
The duration determines when a step ends. Heart rate and power durations require ANT+ accessories. Not all devices support all duration types. You can set the duration to move to the next step of a workout when you reach a certain time, distance, number of calories burned, heart rate or when you press the Lap button on your device.
What does “target” mean on a workout?
The target is the performance level you want to maintain during a step of the workout. You can set the target in terms of power output, cadence (repetitions per minute), heart rate, speed, or pace.
What is a training plan?
A training plan is a series of workouts that build upon each other and help you reach your fitness goal. Whether you want to improve your general fitness, run your first 5K or shave minutes off your triathlon PR, your success depends on your training. Our plans are created by professional coaches and include workouts for your primary sport, cross training workouts, rest days and coaching tips. You can add the plans to your Garmin Connect calendar, and send the workouts to your compatible Garmin device.
How do I add training plan workouts to my device?
After you have chosen a training plan and added it to your Garmin Connect calendar, you can send every workout in the plan to your device.
• Go to Calendar.
• Select Send to Device.

Please note, cycling workouts will not show on running devices, and running workouts will not show on cycling devices. All workouts will show on multisport devices.
Why don't I see my lap splits when I'm using a training plan workout?
When you're doing a time-based workout (e.g. Long Run-90 minutes), you will not see lap splits at every mile or kilometer. If those splits are important to you, you can choose not to do the Garmin Connect workout and, instead, do a simple, non-scheduled workout on your device using just the Start/Stop buttons.
Why doesn't a training plan workout automatically end when I'm done?
Every training plan workout has a cool down step at the end. The cool down begins as soon as the tough part of the workout is over. This cool down is good for your body, and it gives you a buffer at the end of your workout. When you're done cooling down, press the Lap button on your device and hear the finishing tone that signals the end of your workout. Or, you could press the End button and no tone will sound.

Send to Device

How do I send all the workouts on my calendar to my compatible device?
• Go to Calendar.
• Select Send to Device.

Your device can store hundreds of workouts, but you may meet its maximum capacity when sending large training plans. If your device is full, you can choose to overwrite workouts or cancel the Send to Device process.
How do I send segments to my device?
Compatible devices can show you when you enter a segment and the ability to compete with a leader in real-time.
• Go to Segments.
• Select Send to Device.
• Sync your device.

Profiles & Connections

What is my profile page?
Your profile lets you tell others who you are and what you are doing. Most of this information is optional, but, if you fill it in, it will display. Your privacy settings control what personal information and activities can be seen and who can see them.
Who can see my profile page and activities?
You can determine who sees your profile and your activities. Your choices are Only Me, My Connections, My Connections and Groups, and Everyone.
How can I change my privacy settings?
• Go to Settings.
• Select Privacy Settings.
• Your choices are Only Me, My Connections, My Connections and Groups, and Everyone.
What does it mean to connect with someone?
When you find a friend, foe or pro on Garmin Connect, you can connect with him or her. Once a connection is established, you can see your connection's activities, and he or she can see yours. It's a great way to get encouragement and find out what others are up to.
Connections Leaderboard
The connections leaderboard keeps a weekly total of your steps or distance, so you can see how you measure up with your friends. A little competition is a great motivator! The leaderboard resets to zero every midnight in your time zone. To see leaderboard results from the past week
• Go to Connections
• Look for the Weekly Leaderboard
• Select View Previous


Why aren't my activities showing up in my group?
When you join a group or start making connections, be sure to adjust your activity and profile privacy settings. If all your activities are set to private, they won't show up anywhere.
Who can see my group comments?
Comments you make in a group, stay in the group. This means if a fellow group member uses the group page to tease you about bonking on yesterday's long ride, your connections who are not in the group will not see it.
Who can create a group?
Any Garmin Connect user can create a group. However, if your existing group has a coach or leader, that person is generally the best one to create the group.
What's the difference between a group owner and a group administrator?
Each group can have only one owner. Usually, the owner is the person who first creates the group; however, ownership can be transferred if the group creator wants to pass on the responsibility. The owner is the only person who can delete a group.

Groups can have multiple administrators, assigned either by the owner or an existing administrator. Administrators can add events, courses, notifications and other information to the group page. They can approve membership requests, too.
How do I edit group settings?
• Go to Settings.
• Select Groups.
• Make your changes.
Who can see what is posted on my group page?
Group administrators or owners can adjust the privacy of a group to best fit the group's needs. Use the group settings to select who can see the group: Everyone or Only Group Members.

Calories, Weight & Heart Rate

What do all these different calorie terms mean?
Resting Calories – Also called BMR (basal metabolic rate), this is the amount of energy it takes to keep your body alive, even if you stay in bed all day. Resting calories are based on your age, height, weight and gender.

Active Calories – When you record an activity using a Garmin device, we calculate the calories burned based on your activity level, age, height, weight, gender and heart rate (if available).

Calories Consumed – Track your daily food intake at MyFitnessPal.com.

Calorie Goal – MyFitnessPal.com can help you determine a calorie goal based on whether you want to gain, lose or maintain your weight. When you’ve determined the proper number, try to hit it with a combination of activity and healthy eating.

Net Calories – If you take all the calories you’ve consumed, then subtract all the calories you’ve burned (active), you’ll get your net calorie figure for the day.

Calories Remaining – When you have determined a MyFitnessPal calorie goal, we’ll help you track how many daily calories you are above or below your goal. The formula is calorie goal minus net calories.

Total Calories – By adding your resting calories (BMR) and your active calories burned, you’ll get your day’s total calories.
What are heart rate zones?
Heart rate zones help you understand how intensely you’re training. Using a percentage of your Maximum Heart Rate is the most common and familiar way to determine your training zones. Your default zones are determined during the initial set up of your user profile. Heart rate zones are numbered from 1 to 5 according to increasing intensity.

  • Zone 1 (Warm Up)
    • Perceived exertion: Relaxed, easy pace, rhythmic breathing. Benefits: Beginning-level aerobic training, reduces stress.

  • Zone 2 (Easy)
    • Perceived exertion: Comfortable pace, slightly deeper breathing, conversation possible. Benefits: Basic cardiovascular training, good recovery pace.

  • Zone 3 (Aerobic)
    • Perceived exertion: Moderate pace, more difficult to hold conversation. Benefits: Improved aerobic capacity, optimal cardiovascular training.

  • Zone 4 (Threshold)
    • Perceived exertion: Fast pace and a bit uncomfortable, breathing forceful. Benefits: Improved anaerobic capacity and threshold, improved speed.

  • Zone 5 (Maximum)
    • Perceived exertion: Sprinting pace, unsustainable for long period of time, labored breathing. Benefits: Anaerobic and muscular endurance, increased power.
How is resting heart rate calculated?
Your Garmin device can track your heart rate as you move throughout the day and while you sleep at night. Heart rate is measured in beats per minute (bpm) and can vary greatly from person to person depending on factors like age and fitness level.

Resting heart rate can be a key indicator of your heart’s health. It is traditionally measured when you are awake, relaxed and resting. Your Garmin device will track the lowest observed heart rate for a particular day from 12:00 AM to 11:59 PM, whether you are awake or asleep. Resting heart rate measurements taken while sleeping are typically lower than those taken while you are awake.

To ensure measurement consistency and to minimize the impact of activity or stress on the resting heart rate reading, you should wear your Garmin device while you sleep. Your resting heart rate for the day may be detected before you wake up from last night’s sleep or before midnight tonight.

Over time, as you become more physically fit, your resting heart rate numbers may decrease as your heart muscle becomes better conditioned and more efficient. Average resting heart rate is 60-100 bpm, and very fit people can see readings as low as 40 bpm.

If you have questions about your heart rate, ask your physician.

Learn more from the American Heart Association
How is high heart rate calculated?
Your Garmin device can track your heart rate as you move throughout the day and while you sleep at night. Heart rate is measured in beats per minute (bpm) and can vary greatly from person to person depending on factors like age and fitness level.

High heart rate is the highest observed heart rate for a particular day. This will probably be higher on days you exercise, and you can expect it to fluctuate more than your resting heart rate.

Many things can affect your heart rate, including, exercise, stress, caffeine, medication and illness. If you have questions about your heart rate, ask your physician.

Learn more from the American Heart Association
How is max heart rate calculated?
Your max heart rate can be used to set heart rate training zones. It is possible to estimate your max heart rate using an equation. Garmin Connect calculates max heart rate by subtracting your age from 220. However, this is only an estimate based on population averages. The only way to know your true max heart rate is to measure it.

For a more accurate number run as fast as you can sustain for 3 minutes. Do not stop, but recover with gentle running for 3 minutes and then repeat your 3-minute max effort run. You should reach your max heart rate during your second max effort run.
How do I track my weight?
The Garmin Index smart scale was built to interface directly with your Garmin Connect account, making it the easiest way to track your weight. You can also use a compatible Tanita scale or enter your weight directly into Garmin Connect using the Weight feature. If you’re already using MyFitnessPal to record your weight, you'll be able to see those stats in Garmin Connect when you link your accounts.