Garmin vívosmart 4 User Manual

Introduction

Before using the device, connect it to a power source to turn it on. To use the vívosmart 4, you must configure it with a smartphone or computer. When using a smartphone, pair the device directly through the Garmin Connect Mobile app, not through your smartphone's Bluetooth settings.

1. Install the Garmin Connect app from your phone's app store.
2. Snap the charger clip 1 together.
3. Align the charger clip with the contacts on the back of the device 2.
4. Connect the USB cable to a power source to turn on the device (Charging the Device, page 10). The "Hello!" screen appears when the device turns on.
5. Select an option to add your device to your Garmin Connect account:
   • If this is the first device you have paired with the Garmin Connect app, follow the on-screen instructions.
   • If you have already paired another device with the Garmin Connect app, from the menu, select Garmin Devices > Add Device, and follow the on-screen instructions.
   When pairing is complete, a message appears, and your device synchronizes automatically with your smartphone.

How to Wear the Device

• Wear the device above your wrist bone.
• The device should fit snugly but comfortably. For more accurate heart rate readings, the device should not move during activity.

Using the Device

Waking the Device

Double-tap the touchscreen 1 to wake the device. The screen turns off when not in use but the device remains active and records data.

Wrist Gestures

Raise and rotate your wrist toward your body to turn the screen on. Turn your wrist away from your body to turn the screen off.

Using the Touchscreen

• Tap 2 to open and close the menu from the primary watch face.
• Swipe up or down on the touchscreen to scroll through widgets and menu options.
• Tap S to return to the previous screen.

Menu Options

Tap S to view the menu. Swipe to scroll through menu items.

• Activities: View settings for timed activities.
• Heart Rate: View heart rate features.
• Timer: View timer, stopwatch, and alarm settings.
• Phone: View settings for your Bluetooth-paired smartphone.
• Settings: View device settings.

Viewing Battery Level

You can see the remaining battery power on your device. Press and hold the time and date screen for a few seconds. The remaining battery power is displayed as an icon.

Widgets

Your device comes with pre-installed widgets that provide at-a-glance information. Swipe across the touchscreen to scroll through your widgets. Some widgets require a paired smartphone.

• Time and Date: Displays the current time and date. The device updates the time and date when you sync with a smartphone or computer.
• Steps: Displays the total number of steps taken and your daily goal. The device learns and suggests a new step goal each day.
• Floors Climbed: Displays the total number of floors climbed and your daily goal.
• Intensity Minutes: Displays your total weekly intensity minutes and goal.
• Calories: Displays the total number of calories burned for the day, including active and resting calories.
• Distance: Displays the distance traveled in kilometers or miles for the day.
• VIRB: Control buttons for a paired VIRB® action camera (sold separately).
• Music Control: Controls the music player on your smartphone.
• Weather: Displays the current temperature and weather forecast from your smartphone.
• Notifications: Displays notifications from your smartphone, including calls, texts, and social media updates, based on your smartphone's notification settings.
• Custom Message: A custom message you create in the Garmin Connect app.
• Heart Rate: Displays your current heart rate in beats per minute (bpm) and your average resting heart rate over a seven-day period.
• Stress Level: Displays your current stress level. The device measures your heart rate variability while you are inactive to estimate your stress level. A lower number indicates a lower stress level.
• Body Battery: Displays your current Body Battery™ energy level. The device calculates your current energy reserves based on sleep, stress, and activity data. A higher number indicates higher energy reserves.

Steps Goal

The device automatically creates a daily step goal based on your previous activity levels. Throughout the day, the device tracks your progress 1 toward your daily goal 2. Your device starts with a default goal of 7,500 steps per day.

If you choose not to use the automatic goal feature, you can disable it and set a personal step goal in your Garmin Connect account (Setting Up Activity Tracking, page 9).

Activity Tracking

If you remain seated for extended periods, you may experience metabolic changes. The activity tracker reminds you to move.

Swipe on the touchscreen to view the steps widget. After one hour of inactivity, the activity indicator 1 appears. The activity indicator is replaced by your daily step goal after a short timeout.

More segments 2 appear each time you go 15 minutes without activity. You can reset the activity indicator by walking a short distance.

Heart Rate Widget

The heart rate widget displays your current heart rate in beats per minute (bpm). You can find more information about heart rate accuracy at garmin.com/ataccuracy.

Swipe on the touchscreen to view the heart rate widget. The widget displays your current heart rate 1 and your resting heart rate 2 (About Heart Rate Zones, page 12).

Intensity Minutes

To improve your health, organizations such as the World Health Organization recommend at least 150 minutes of moderate-intensity activity per week, such as brisk walking, or 75 minutes of vigorous-intensity activity per week, such as running.

The device monitors the intensity of your activity and records the time you spend doing moderate- to vigorous-intensity activities (heart rate data is required to calculate vigorous-intensity minutes). You can earn intensity minutes by completing at least 10 minutes of moderate- to vigorous-intensity activity. The device adds the minutes of moderate-intensity activity to the minutes of vigorous-intensity activity. Your total vigorous-intensity minutes are doubled.

Earning Intensity Minutes

The vívosmart 4 device calculates intensity minutes by comparing your heart rate data to your average resting heart rate. If heart rate is turned off, the device calculates moderate-intensity minutes by analyzing your step count per minute.

• Start a timed activity to get the most accurate calculation of intensity minutes.
• Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity.
• Wear the device all day and night to obtain your average resting heart rate.

Improving Calorie Accuracy

The device displays an estimate of the total calories burned for the current day. You can improve the accuracy of this estimate by brisk walking for up to 15 minutes.

1. Swipe on the touchscreen to view the calories screen.
2. Tap 2.

Pulse Variation and Stress Level

The device analyzes your heart rate variability to determine your overall stress level. Exercise, physical activity, sleep, nutrition, and emotional stress all impact your stress level. The stress level range is 0 to 100, where 0 to 25 is resting, 26 to 50 is low stress, 51 to 75 is medium stress, and 76 to 100 is high stress. Knowing your stress level can help you identify stressful moments during your day. For best results, wear the device while you sleep.

You can sync the device with your Garmin Connect account to view your all-day stress level, long-term trends, and more details.

Using the Relaxation Timer

You can use the relaxation timer to do a guided breathing exercise.

1. Swipe on the touchscreen to view the stress level widget.
2. Tap the touchscreen.
3. Select S to start the relaxation timer.
4. Follow the on-screen instructions.

The device vibrates and signals when to inhale and exhale (Setting Vibration Intensity, page 8). Your updated stress level appears when the relaxation timer is complete.

Body Battery

Your device analyzes your heart rate variability, stress level, sleep quality, and activity data to gauge your overall Body Battery level. It indicates your reserves of energy, similar to a fuel gauge on a car 1. The Body Battery level ranges from 0 to 100, where 0 to 25 is low reserve energy, 26 to 50 is below average reserve energy, 51 to 75 is average reserve energy, and 76 to 100 is high reserve energy.

Your device also displays a barometer graph, indicating whether your energy reserve is increasing, decreasing, or stable 2.

You can sync the device with your Garmin Connect account to view your most up-to-date Body Battery level, long-term trends, and more details (Tips for Improving Body Battery Data, page 11).

Sleep Tracking

While you sleep, the device automatically records your sleep and monitors your movements during your normal sleep hours. You can set your normal sleep hours in the user profile settings on your Garmin Connect account. Sleep statistics include total hours slept, sleep levels, and movement during sleep. You can view your sleep statistics on your Garmin Connect account.

A nap does not count toward your sleep statistics. You can use Do Not Disturb mode to disable notifications and alerts, except for alarms (Using Do Not Disturb Mode, page 8).

VIRB Remote

The VIRB remote feature allows you to control your VIRB action camera using the device. Purchase a VIRB action camera at www.garmin.com/VIRB.

Operating the VIRB Action Camera

Before you can use the VIRB remote feature, you must enable the remote control setting on your VIRB camera. See the VIRB series user manual for more information. You must also enable the VIRB screen on your vívosmart 4 device (Customizing Activity Settings, page 8).

1. Turn on the VIRB camera.
2. On your vívosmart 4 device, swipe on the touchscreen to view the VIRB screen.
3. Wait while the device connects to the VIRB camera.
4. Select a function:
   • To record video, select S. The video timer appears on the vívosmart 4 device.
   • To stop recording video, select 1.
   • To take a photo, select 2.

Bluetooth Connected Features

The vívosmart 4 device has several Bluetooth connected features for your compatible smartphone using the Garmin Connect app.

• Notifications: Alerts you to notifications from your smartphone, including calls, texts, and social media updates, calendar events, and more, based on your smartphone's notification settings.
• Weather: Displays the current temperature and weather forecast from your smartphone.
• Music Control: Allows you to control the music player on your smartphone.
• Find My Phone: Locates your lost smartphone that is paired with your vívosmart device and within range.
• Find My Device: Locates your lost vívosmart device that is paired with your smartphone and within range.
• Activity Uploads: Automatically sends your activity to the Garmin Connect app as soon as you open the app.
• Software Updates: Your device downloads and installs the latest software update wirelessly.

Viewing Notifications

While the device is connected to the Garmin Connect app, you can view notifications from your smartphone on the device, such as text messages and emails.

1. Swipe on the touchscreen to view the notifications widget.
2. Select View. The most recent notification appears in the center of the touchscreen.
3. Tap the touchscreen to select the notification. Swipe to view older notifications.
4. Tap the touchscreen and select X to dismiss the notification.

Managing Notifications

You can use your compatible smartphone to manage the notifications that appear on your vívosmart 4 device.

• If you are using an iPhone®, use the iOS notification settings to select which items appear on the device.
• If you are using an Android™ smartphone, in the Garmin Connect app, select Settings > Notifications.

Viewing Incoming Calls

When your device is paired with the Garmin Connect app, you can view incoming calls from your smartphone on your device.

When an incoming call appears on your device, you can select a function:

• Tap the touchscreen and select S to answer the call on your smartphone.
• Tap the touchscreen and select X to decline the call.
• Select S if you have an Android smartphone to send an automatic reply to the caller.

Finding Your Lost Smartphone

You can use this feature to help locate a lost smartphone that is paired using Bluetooth wireless technology and is within range.

1. Tap S to view the menu.
2. Select S. The vívosmart 4 device searches for your paired smartphone. An audible alert sounds from your smartphone, and the Bluetooth signal strength is displayed on the device screen. The Bluetooth signal strength increases as you get closer to your smartphone.

Music Control

The music control widget allows you to control the music on your smartphone from your vívosmart 4 device. This widget controls the active or most recently active media player app on your smartphone. If no media player is active, the widget will not display track information, and you must start playback from your phone.

Connected GPS

With the connected GPS feature, your device uses the GPS antenna in your smartphone to record GPS data for walking, running, or cycling activities (Recording an Activity with Connected GPS, page 5). GPS data, including location, distance, and speed, is displayed in the activity details on your Garmin Connect account.

To use the connected GPS feature, you must enable smartphone app permissions to always share location with the Garmin Connect app.

Using the Stopwatch

Clock

1. Tap S to view the menu.
2. Select S.
3. Double-tap the touchscreen to start the timer.
4. Double-tap the touchscreen to stop the timer.
5. Select S as needed to reset the timer.

Starting a Countdown Timer

1. Tap S to view the menu.
2. Select S.
3. Swipe to set the timer.
4. Tap the center of the touchscreen to select the time and proceed to the next screen.
5. Double-tap the touchscreen to start the timer.
6. Double-tap the touchscreen as needed to pause and resume the timer.
7. Select S as needed to reset the timer.

Using the Alarm Clock

1. Set alarm times and frequencies in your Garmin Connect account (Setting Up Audio and Alerts, page 8).
2. Tap S to view the menu.
3. Select S.
4. Swipe on the touchscreen to scroll through alarms, and select an alarm to turn it on or off.

When an alarm is turned on, S appears on the time and date widget.

Training

Recording an Activity with Timer

You can record a timed activity that can be saved and sent to your Garmin Connect account.

1. Tap S to view the menu.
2. Select S.
3. Swipe on the touchscreen to scroll through the activity list, and select an option:
   • Select S for running.
   • Select S for walking.
   • Select S for strength training.
   • Select S for cardio activity.
   • Select S for cycling.
   • Select S for elliptical activity.
   • Select S for pool swimming.
   • Select S for a Toe-to-Toe™ step challenge.
   • Select S for yoga activity.
   • Select S for stair climbing activity.
   • Select S for other activity types.
4. Double-tap the touchscreen to start the timer.
5. Start your activity.
6. Tap S to view additional data screens, which appear at the top of the touchscreen.
7. When your activity is finished, double-tap the touchscreen to stop the timer.
8. Select an option:
   • Select S to save the activity.
   • Select X to delete the activity.
   • Select S to resume the activity.

Recording an Activity with Connected GPS

You can connect the device to your smartphone to record GPS data for your walking, running, or cycling activity. S appears on the device.

• Select S to add your device to your Garmin Connect account.

If you cannot connect the device to your smartphone, you can select X to continue the activity. GPS data will not be recorded.

1. Double-tap the touchscreen to start the activity timer.
2. Start your activity. Your phone must be within range during the activity.
3. When your activity is finished, double-tap the touchscreen to stop the activity timer.
4. Select an option:
   • Select S to save the activity.
   • Select X to delete the activity.
   • Select S to resume the activity.

Recording Strength Training Activities

You can record sets during a strength training activity. A set is a group of repetitions of a single exercise. You must interact with the device at the beginning and end of each set and during rest periods.

1. Tap S to view the menu.
2. Select S.
3. Swipe to set the rep count.
4. Select Rep Count.
5. Tap the touchscreen to turn on rep count.
6. Tap S to return to the activity timer screen.
7. Double-tap the touchscreen to start the activity timer.
8. Start your first set. The device counts your repetitions and displays your current heart rate and repetitions (Customizing Data Fields, page 9).
9. Tap S to finish a set. A rest timer appears.
10. During a rest period, you can select an option:
    • Tap the touchscreen to view additional data screens.
    • Tap S to edit your rep count.
    • Swipe up or down to view time, date, or music controls.
    • Double-tap the screen to pause the activity.
11. Tap S to start the next set.
12. Repeat steps 8 through 10 until your activity is complete.
13. When your activity is finished, double-tap the touchscreen to stop the timer.
14. Select an option:
    • Select S to save the activity.
    • Select X to delete the activity.
    • Select S to resume the activity.

Tips for Recording Strength Training Activities:

• Do not look at the device while performing repetitions.
• Focus on your form while performing repetitions.
• Perform bodyweight or dumbbell exercises.
• Perform repetitions in a consistent, full range of motion.
• Each repetition is counted as the arm wearing the device returns to the starting position.
• Repetitions for leg exercises may not be counted.
• Enable Auto Set to start and stop your sets automatically.
• Save and send your strength training activity to your Garmin Connect account. You can use the tools on your Garmin Connect account to view and edit activity details.

Recording a Swimming Activity

Heart rate monitoring is not available while swimming. S appears on the device.

1. Tap S to view the menu.
2. Select S.
3. Select your Level.
4. Select Pool Size.
5. Double-tap the touchscreen to start the activity timer. The device records only drill data while the activity timer is running.
6. Start your activity. The device automatically records swim intervals or laps and displays them at the top of the touchscreen.
7. When your activity is finished, double-tap the touchscreen to stop the timer.
8. Select S as needed to edit the lap count.
9. Tap S.
10. Select an option:
    • Select S to edit the lap count.
    • Select S to save the activity.
    • Select X to delete the activity.
    • Select S to resume the activity.

Tips for Recording Swimming Activities:

• Start the timer before you get in the water.
• For best results, try to avoid using different swimming strokes during a swim.
• Wipe the screen before editing the lap count.
• Edit the lap count to allow the device to count your laps more accurately in the future.
• If you do not need to edit the lap count, wait for the auto-save timer to begin automatically at the end of a timed swim.

Starting a Toe-to-Toe™ Challenge

You can start a 2-minute Toe-to-Toe challenge with a friend who has a compatible device.

1. Tap S to view the menu.
2. Select S to challenge another player within 3 m (10 ft). Both players must start a challenge on their device.
3. Tap the player's name.

The device counts down to 3 seconds before the timer starts. Display steps for 2 minutes. When 3 seconds remain, the device vibrates until time is up. Keep devices within 3 m (10 ft) of each other. Devices display steps for each player and the first- or second-place ranking. Players can tap S to start a new challenge or exit the menu.

Heart Rate Features

The vívosmart device has a heart rate menu, which allows you to view wrist-based heart rate data.

• Monitors your blood oxygen saturation. Knowing your blood oxygen saturation can help you assess how your body adapts to exercise and stress.
• VO2 Max: Displays your current VO2 max, which is an indicator of athletic performance that should increase as your fitness improves.
• Sends your current heart rate to a paired Garmin device.

Measuring Blood Oxygen Saturation

The vívosmart device has a wrist-based blood oxygen saturation monitor to estimate your blood oxygen saturation. Knowing your blood oxygen saturation can help you assess how your body adapts to exercise and stress. The device measures the oxygen level in your blood by shining light into your skin and checking how much light is absorbed. This is called SpO2. Your blood oxygen saturation measurements appear as an SpO2 percentage on the device. In your Garmin Connect account, you can view more details about your blood oxygen saturation measurements, including trends over several days (Turning On Pulse Ox Sleep Tracking, page 6). You can find more information about measurement accuracy at garmin.com/ataccuracy.

Getting Blood Oxygen Saturation Measurements

You can start a blood oxygen saturation measurement manually on your device at any time. The accuracy of these measurements may vary depending on your blood circulation, the placement of the device on your wrist, and your stillness.

1. Wear the device above your wrist bone. The device should fit snugly but comfortably.
2. Tap S to view the menu.
3. Select S.
4. Hold the arm with the device at the same level as your heart while the device measures your blood oxygen saturation. Remain still. The device displays your blood oxygen saturation as a percentage.

You can customize the blood oxygen saturation measurement settings in your Garmin Connect account (Setting Up Activity Tracking, page 9).

Turning On Pulse Ox Sleep Tracking

You can set the device to measure your blood oxygen saturation or SpO2 for up to 4 hours during your specified sleep window (Tips for Inaccurate Pulse Oximeter Data, page 11).

1. From the Settings menu in the Garmin Connect app, select Garmin Devices.
2. Select your device.
3. Select Activity Tracking > Pulse Ox.
4. Select Pulse Ox Sleep Tracking.

Abnormal sleeping positions can cause unusually low sleep SpO2 measurements.

Setting an Abnormal Heart Rate Alert

This feature alerts you only when your heart rate exceeds or falls below a preset threshold after a period of inactivity. This feature is not intended to notify you of a potential heart condition and is not intended to treat or diagnose any medical condition or disease. Always follow your doctor's advice regarding any heart-related concerns.

You can set the heart rate threshold on your Garmin Connect account (Setting Up Audio and Alerts, page 8).

1. Tap S to view the menu.
2. Select S > Abnormal Heart Rate Alert.
3. Select High or Low.
4. Tap the touchscreen once to turn on the alert.

Each time your heart rate exceeds or falls below the custom value, a message appears, and the device vibrates.

You must enable the alert on your device and your Garmin Connect account.

Broadcasting Heart Rate to Garmin Devices

You can broadcast heart rate data from your vívosmart 4 device and view it on paired Garmin devices. For example, you can broadcast heart rate data to an Edge® device while cycling or to a VIRB action camera during an activity.

Broadcasting heart rate data reduces battery life.

1. Tap S to view the menu.
2. Select S. The vívosmart 4 device begins broadcasting your heart rate data.
3. Pair your vívosmart 4 device with your ANT+® compatible device. Pairing instructions differ for each Garmin compatible device. See the owner's manual.
4. Tap S to stop broadcasting your heart rate data.

About VO2 Max. Estimates

VO2 max is the maximum amount of oxygen (in milliliters) that you can consume per minute per kilogram of body weight at maximal exertion. In other words, VO2 max is an indicator of athletic performance that should increase as your fitness improves.

The device displays your VO2 max estimate as a number and a description. In your Garmin Connect account, you can view more details about your VO2 max estimate, including your fitness age. Your fitness age provides an estimate of how fit you are compared to a person of the same sex and different age. Over time, your fitness age can decrease as you get fitter. VO2 max data is from Firstbeat Analytics. VO2 max analysis is provided with permission from The Cooper Institute®. For more information, see the appendix (VO2 Max. Standard Ratings, page 12) and go to www.CooperInstitute.org.

Getting Your VO2 Max. Estimate

The device requires wrist-based heart rate data and a 15-minute brisk walk or run with a timer to display your VO2 max estimate. S appears on the device.

1. Tap S to view the menu.
2. Select S > VO2.

If you have already recorded a brisk 15-minute walk, your VO2 max estimate may appear. The device updates your VO2 max estimate each time you complete a timed walk or run.

1. Follow the on-screen instructions to get your VO2 max estimate. A message appears when the test is complete.
2. If you want to start a manual VO2 max test to get an updated estimate, tap your current measurement and follow the instructions. The device updates with your new VO2 max estimate.

Garmin Connect

You can connect with your friends on your Garmin Connect account. Your Garmin Connect account gives you the tools to track, analyze, share, and encourage one another. Record events from your active lifestyle, including runs, walks, rides, swims, hikes, and more.

You can create your free Garmin Connect account when you pair your device with your phone using the Garmin Connect app, or you can go to connect.garmin.com.

• Track Your Progress: You can record your daily step count, compete in a friendly competition with your friends, and achieve your goals.
• Save Your Activities: After you finish and save a timed activity with the device, you can upload the activity to your Garmin Connect account and keep it for as long as you want.
• Analyze Your Data: You can view more detailed information about your activity, including time, distance, heart rate, calories burned, and custom reports.
• Share Your Activities: You can connect with friends to follow each other's activities, and you can post links to your activities on your favorite social networking websites.

Syncing Your Data with the Garmin Connect App

Your device syncs automatically with the Garmin Connect app whenever you open the app. Your device also syncs automatically with the Garmin Connect app periodically. You can also sync your data manually at any time.

1. Place the device near your smartphone.
2. Open the Garmin Connect app. The app can be open or running in the background.
3. Tap S to view the menu.
4. Select S.
5. Wait while your data syncs.
6. View your latest data in the Garmin Connect app.

Syncing Your Data with a Computer

Before you can sync your data with the Garmin Connect program on your computer, you must install the Garmin Express™ program (Setting Up Garmin Express, page 7).

1. Connect the device to your computer using the USB cable.
2. Open the Garmin Express program. The device opens in mass storage mode.
3. Follow the on-screen instructions.
4. View your data in your Garmin Connect account.

Pairing Multiple Mobile Devices

You can pair your vívosmart 4 device with multiple mobile devices. For example, you can pair your vívosmart 4 device with a smartphone and a tablet.

1. Install and open the Garmin Connect app on your mobile device (Garmin Connect, page 7).
2. On your vívosmart 4 device, tap S to view the menu and swipe to select S to enable pairing mode.
3. Follow the instructions on your mobile device to pair your vívosmart 4 device and complete the setup process.
4. Repeat steps 1–3 as needed for each additional mobile device.

Setting Up Garmin Express

1. Connect the device to your computer using a USB cable.
2. Go to www.garmin.com/express.
3. Follow the on-screen instructions.

Customizing Your Device

Device Settings

You can customize some settings on the vívosmart 4 device. Additional settings can be customized in your Garmin Connect account.

Tap S to view the menu and select S.

• Do Not Disturb: Toggles Do Not Disturb mode on and off (Using Do Not Disturb Mode, page 8).
• Brightness: Sets the brightness level (Adjusting the Screen Brightness, page 8). A higher brightness level decreases battery life.
• Vibration: Sets the vibration intensity (Setting Vibration Intensity, page 8). A higher vibration intensity decreases battery life.
• Heart Rate: Sets the heart rate mode and toggles abnormal heart rate alerts on and off (Setting Up Wrist-Based Heart Rate, page 8). You can use the Activities Only option to use the wrist-based heart rate monitor only during timed activities.
• System: Displays device information and allows you to reset the device (Restoring All Default Settings, page 12).
• Bluetooth: Allows you to find a lost smartphone that is paired using Bluetooth technology and is within range. Toggles Bluetooth technology on and off. This setting allows you to use Bluetooth connected features when using the Garmin Connect app, including notifications and activity uploads.

Garmin Connect Settings

• You can customize your device settings, activity settings, and user settings in your Garmin Connect account. Additional settings can also be customized on your vívosmart 4 device.
• From the Garmin Connect app, select Garmin Devices and select your device.
• From the device widget in the Garmin Connect program, select your device.

After customizing settings, sync your data to apply the changes to the device (Syncing Your Data with the Garmin Connect App, page 7) (Syncing Your Data with a Computer, page 7).

Appearance Settings

From the Garmin Connect device menu, select Appearance.

• Widgets: Allows you to customize the widgets that appear on your device and rearrange your widgets in the loop.
• Home Widget: Allows you to set the widget that appears after a period of inactivity.
• Custom Widget: Allows you to set a custom message that appears in the widget loop.
• Watch Face: Allows you to select a watch face.
• Screen Settings: Allows you to customize your screen.
• Timeout: Sets the length of time before the backlight turns off. A longer timeout decreases battery life.
• Gesture: Sets the backlight to turn on when you rotate your wrist toward your body to view the device.

Audio and Alert Settings

From the Garmin Connect device menu, select Audio & Alerts.

• Alarms: Allows you to set alarm times and frequencies for your device.
• Smart Notifications: Allows you to enable and configure phone notifications from your compatible smartphone. You can filter notifications by: During an activity or Not During an Activity.
• Abnormal Heart Rate Alert: Allows you to set the device to alert you when your heart rate exceeds or falls below a specified threshold after a period of inactivity. You can set the Alert Threshold.
• Relaxation Reminders: Allows you to set the device to alert you if your stress level is unusually high. The alert encourages you to take a moment to relax, and the device suggests starting a guided breathing exercise.
• Bluetooth Connection Alert: Allows you to receive a notification when your paired smartphone is no longer connected using Bluetooth technology.
• Do Not Disturb During Sleep: Sets the device to automatically enable Do Not Disturb mode during your normal sleep hours (User Settings, page 9).

Customizing Activity Settings

You can choose which activities appear on your device.

1. From the Garmin Connect device menu, select Activity Options.
2. Select Edit.
3. Select the activities to display on your device. Activities such as running and walking cannot be removed.
4. Select an activity as needed to customize settings such as alerts and data fields.

Marking Laps

You can set the device to use the Auto Lap® feature, which marks a lap automatically for every kilometer or mile. This feature is useful if you want to compare your performance in different parts of an activity. The Auto Lap feature is not available for all activities.

1. From the Settings menu in the Garmin Connect app, select Garmin Devices.
2. Select your device.
3. Select Activity Options.
4. Select an activity.
5. Select Auto Lap.

Customizing Data Fields

You can change the data field combinations for the screens that appear while the activity timer is running. You cannot customize Pool Swimming.

1. From the Garmin Connect app settings menu, select Garmin Devices.
2. Select your device.
3. Select Activity Options.
4. Select an activity.
5. Select Data Fields.
6. Select a data field to edit it.

Activity Tracking Settings

From the Garmin Connect device menu, select Activity Tracking.

• Activity Tracking: Turns activity tracking features on and off.
• Auto Activity Start: Allows your device to automatically create and save timed activities when the Move IQ feature detects you have been moving for a minimum amount of time. You can also set the minimum time for running and walking.
• User-Defined Stride Length: Allows your device to more accurately estimate your distance traveled using your user-defined stride length. You can enter a known distance and the number of steps it takes to travel that distance, and Garmin Connect can calculate your stride length.
• Floors Climbed Goal: Allows you to set a daily goal for the number of floors you climb.
• Daily Steps: Allows you to set a daily goal for the number of steps. You can use the Auto Goal feature to let the device automatically set your step goal.
• Activity Alert: Allows the device to display and activity indicator on the time screen when you have been inactive for too long. The device also beeps or vibrates if audible tones are turned on. This setting decreases battery life.
• Move IQ: Allows you to turn Move IQ events on and off. The Move IQ feature automatically detects activity patterns, such as running and walking.
• Pulse Ox: Allows the device to record up to four hours of blood oxygen saturation measurements while you sleep.
• Set as Preferred Activity Tracker: Sets the device as your primary activity tracking device if more than one device is connected to the app.
• Intensity Minutes Goal Per Week: Allows you to set a weekly goal for the number of minutes of moderate- to vigorous-intensity activity per week. The device also allows you to set a heart rate zone for vigorous-intensity minutes and a higher heart rate zone for extreme-intensity minutes. You can also use the default algorithm.

User Settings

From the Garmin Connect device menu, select User Settings.

• Personal Information: Allows you to enter your personal information, such as birthdate, gender, height, and weight.
• Sleep: Allows you to enter your normal sleep hours.
• Heart Rate Zones: Allows you to estimate your maximum heart rate and set custom heart rate zones.

General Settings

From the Garmin Connect device menu, select General.

• Device Name: Allows you to set a name for the device.
• Handheld Device: Allows you to customize which wrist the device is worn on. This setting is used for strength training and gestures.
• Time Format: Sets the device to display the time in 12-hour or 24-hour format.
• Date Format: Sets the device to display the date in a month/day or day/month format.
• Language: Sets the device language.
• Units: Sets the device to display distance traveled in kilometers or miles.

Device Information

Specifications

• Battery Type: Rechargeable, built-in lithium-polymer battery.
• Battery Life: Up to 7 days.
• Operating Temperature Range: -20 to 50°C (from -4 to 122°F).
• Charging Temperature Range: 0° to 45°C (from 32° to 113°F).
• Wireless Frequencies/Protocols: 2.4 GHz at 0 dBm nominal ANT+ wireless communication protocol, Bluetooth wireless technology.
• Water Rating: Swim¹. ¹The device tolerates pressure equivalent to a depth of 50 meters. For more information, go to www.garmin.com/waterrating.

Viewing Device Information

You can view the device ID, software version, and regulatory information.

1. Tap S to view the menu.
2. Select S > 1.
3. Swipe to view the information.

Charging the Device

WARNING

This device contains a lithium-ion battery. See the Important Product and Safety Information guide in the product box for product warnings and other important information.

NOTE

To prevent corrosion, thoroughly dry the contacts and the surrounding area before charging or connecting to a computer. Refer to the cleaning instructions in the appendix.

1. Squeeze the sides of the charger clip 1 to open the clip arms.
2. Align the clip with the contacts 2, and release the clip arms.
3. Connect the USB cable to a power source.
4. Fully charge the device.

Tip for Charging Your Device

• Connect the charger clip to the device to charge it using the USB cable (Charging the Device, page 10).
• You can charge the device by connecting the USB cable to a Garmin-approved AC adapter in a standard wall outlet or to a USB port on your computer. See the illustration of the battery level on the device information screen (Viewing Battery Level, page 1).

Device Maintenance

NOTE

Avoid hard impacts and rough handling, which can reduce product life. Do not use a sharp object to remove the battery. Never use a sharp object to operate the touchscreen, as this can damage the screen. Avoid chemical cleaners, solvents, and insect repellents that can damage plastic components and surface finishes. Rinse the device thoroughly with clean water after exposure to chlorine, saltwater, sunscreen, makeup, alcohol, or other harsh chemicals. Prolonged exposure to these substances can damage the casing. Do not place the device in locations with high temperatures, such as in a trunk. Do not store the device in locations where it may be exposed to extreme temperatures for extended periods, as this can cause permanent damage.

Cleaning the Device

NOTE

Even small amounts of sweat or moisture can cause corrosion in the electrical contacts when connected to a charger. Corrosion can prevent charging and data transfer.

1. Clean the device with a cloth dampened with a mild detergent solution.
2. Wipe it dry.

After cleaning, allow the device to dry completely. For more information, go to www.garmin.com/fitandcare.

Troubleshooting

Is My Smartphone Compatible with My Device?

The vívosmart 4 device is compatible with smartphones that use Bluetooth technology. Go to www.garmin.com/ble for compatibility information.

My Phone Cannot Connect to the Device

• Place the device within range of your smartphone.
• If your devices are already paired, disable Bluetooth on both devices and re-enable it.
• If your devices are not paired, enable Bluetooth technology on your smartphone. From your smartphone, open the Garmin Connect app, select S or •••, and select Garmin Devices > Add Device to enter pairing mode. On your device, tap S to view the menu and swipe to select S to enter pairing mode.

My Device Does Not Connect to the Phone's GPS

• Place the device within range of your smartphone.
• Enable GPS on your smartphone.
• Check your phone settings to ensure that your phone's location services are enabled for the Garmin Connect app.
• Go to an open area with a clear view of the sky and away from tall buildings or trees. Stand still for a few minutes.

Activity Tracking Accuracy

For more information about activity tracking and accuracy, go to garmin.com/ataccuracy.

My Step Counter Seems Inaccurate

If the step counter seems inaccurate, try these tips.

• Wear the device on the non-dominant wrist.
• Place the device in your pocket when you are pushing a stroller or mowing the lawn.
• Only place the device in your pocket when your hands or arms are actively moving.
• The device can interpret some repetitive movements, such as washing dishes, folding clothes, or clapping, as steps.

The Number of Steps on My Device and My Garmin Connect Account Do Not Match

The number of steps on your Garmin Connect account updates when you sync the device.

• Sync the step count with the Garmin Connect program (Syncing Your Data with a Computer, page 7).
• Sync the step count with the Garmin Connect app (Syncing Your Data with the Garmin Connect App, page 7).
• Wait while the device syncs your data. Syncing can take several minutes.

My Stress Level Is Not Displayed

Wrist-based heart rate monitoring must be enabled for the device to record your stress level. The device collects your heart rate variability during periods of inactivity throughout the day to determine your stress level. The device does not determine your stress level during timed activities. If dashes appear instead of your stress level, remain still while the device measures your heart rate variability.

My Intensity Minutes Are Flashing

When you exercise at an intensity that falls within your intensity minutes goals, the intensity minutes flash. Exercise for at least 10 consecutive minutes at a moderate or vigorous intensity.

The Floors Climbed Reading Seems Inaccurate

Your device uses an internal barometric altimeter to measure changes in elevation as you climb floors. Climbing one floor is equivalent to 3 m (10 ft). Find the small holes for the barometric altimeter on the back of the device, near the charging contacts, and clean the area around the charging contacts. Obstructions to the barometric altimeter holes can affect accuracy. You can rinse the device with water to clean the area. After cleaning, allow the device to dry completely. Avoid holding onto handrails or skipping steps when climbing stairs. In high winds, cover the device with your sleeve or jacket, as strong gusts can cause false readings.

Tips for Inaccurate Heart Rate Data

If heart rate data is irregular or does not appear, try these tips.

• Wash and dry your arm before putting on the device.
• Do not wear sunscreen, lotion, or insect repellent under the device.
• Do not scratch the heart rate sensor on the back of the device.
• Wear the device above your wrist bone. The device should fit snugly but comfortably.
• Warm up for 5 to 10 minutes, and get a heart rate reading before starting your activity. If it is cold outside, warm up indoors.
• Rinse the device with clean water after each workout.

Tips for Inaccurate Pulse Oximeter Data

If blood oxygen saturation data is irregular or does not appear, try these tips.

• Remain still while the device measures your blood oxygen saturation.
• Wear the device above your wrist bone. The device should fit snugly but comfortably.
• Hold the arm with the device at the same level as your heart while the device measures your blood oxygen saturation.
• Wash and dry your arm before putting on the device.
• Do not wear sunscreen, lotion, or insect repellent under the device.
• Do not scratch the optical sensor on the back of the device.
• Rinse the device with clean water after each workout.

Tips for Improving Body Battery Data

• Your Body Battery level updates when you sync your device with your Garmin Connect account.
• For more accurate results, wear the device while you sleep.
• Rest and good sleep charge your Body Battery.
• Strenuous activities, high stress, and poor sleep can cause your Body Battery to drain.
• Food intake and stimulants such as caffeine do not affect your Body Battery.

My Device Is Displaying the Wrong Time

The device updates the time and date when you sync the device with a computer or mobile device. You must sync your device to get the correct time when you change time zones and to update for daylight saving time.

1. Confirm that your computer or mobile device displays the correct local time.
2. Select an option:
   • Sync the device with a computer (Syncing Your Data with a Computer, page 7).
   • Sync the device with a mobile device (Syncing Your Data with the Garmin Connect App, page 7).

The time and date update automatically.

My Device Is Displaying the Wrong Language

You can change the language selection on the device if you accidentally selected the wrong language on the device.

1. On your smartphone, open the Garmin Connect app, select S or •••, and select Garmin Devices.
2. Select your device.
3. Select General > Language.
4. Select your language.
5. Sync your device.

Maximizing Battery Life

• Reduce screen brightness and timeout (Adjusting the Screen Brightness, page 8).
• Turn off gesture controls (Appearance Settings, page 8).
• In your smartphone's notification center, limit the notifications that appear on your vívosmart 4 device (Managing Notifications, page 4).
• Turn off smart notifications (Audio and Alert Settings, page 8).
• Turn off Bluetooth wireless technology when you are not using connected features (Bluetooth Settings, page 8).
• Turn off blood oxygen saturation measurement during sleep tracking (Activity Tracking Settings, page 9).
• Stop broadcasting heart rate data to paired Garmin devices (Broadcasting Heart Rate to Garmin Devices, page 6).
• Turn off the wrist-based heart rate monitor (Setting Up Wrist-Based Heart Rate, page 8).

Restoring All Default Settings

You can restore all device settings to the factory default values.

1. Tap S to view the menu.
2. Select S > S > Reset.
3. Select an option:
   • To reset all device settings to factory defaults and save all user-entered information and activity history, select Reset Default Settings.
   • To reset all device settings to factory defaults and delete all user-entered information and activity history, select Delete Data and Reset Settings.
   A confirmation message appears on the device.
4. Tap S.
5. Select S.

Product Updates

Install Garmin Express (www.garmin.com/express) on your computer. Install the Garmin Connect app on your smartphone.

• This provides easy access to these services for Garmin devices: Software updates, Data uploads to Garmin Connect, Product registration.

Updating Software Using the Garmin Connect App

Before you can update the device software using the Garmin Connect app, you must have a Garmin Connect account and pair the device with a compatible smartphone (Setting Up the Device, page 1).

When new software is available, the Garmin Connect app automatically sends the update to your device. The update installs when you are not actively using the device. When the update is complete, the device restarts.

Updating Software Using Garmin Express

Before you can update the device software, download and install the Garmin Express app and add your device (Syncing Your Data with a Computer, page 7).

1. Connect the device to your computer using the USB cable.
2. When new software is available, the Garmin Express program sends it to the device.
3. After the Garmin Express app finishes sending the update, disconnect the device from your computer. The device installs the update.

Getting More Information

• Go to support.garmin.com for additional manuals, articles, and software updates.
• Go to buy.garmin.com or contact your Garmin dealer for information about optional accessories and replacement parts.
• Go to www.garmin.com/ataccuracy. This is not a medical device. The blood oxygen saturation measurement feature is not available in all countries.

Appendix

Training Goals

Knowing your heart rate zones can help you measure and improve your cardiovascular fitness by understanding and applying these principles.

• Heart rate is a good indicator of exercise intensity. Training within your target heart rate zones can help improve cardiovascular capacity and endurance.
• If you know your maximum heart rate, you can use the table (Calculating Heart Rate Zones, page 12) to determine the heart rate zone that best suits your training goals.
• If you do not know your maximum heart rate, you can use one of the calculators available on the internet. Some fitness centers and other training facilities have a test to measure maximum heart rate. The default maximum heart rate is 220 minus your age.

About Heart Rate Zones

Many athletes use heart rate zones to measure and increase cardiovascular fitness and improve aerobic condition. A heart rate zone is a range of beats per minute. The five commonly accepted heart rate zones are numbered 1 through 5, based on increasing intensity. Generally, heart rate zones are calculated based on percentages of your maximum heart rate.

Calculating Heart Rate Zones

VO2 Max. Standard Ratings

These tables include standard classifications for VO2 max. estimates by age and gender.

Data reprinted with permission from The Cooper Institute. For more information, go to www.CooperInstitute.org.