6 Ways How The Garmin 405 Forerunner Can Be Your Complete Workout Coach

The two Garmin sports watches, the Garmin 405 Forerunner and the Garmin 405CX, are ideal workout companions. They are GPS enabled and wireless with settings for different types of workout and therefore ideal as your personal workout coach that will always be available when you want to work out. They are suitable for most types of workout, the main exception being swimming as they are not designed to be worn in the water.

Here are the 6 ways how to use the Garmin 405 Forerunner for your workouts:

1. Simple Workout

You can set your targets for a simple workout distance, time, pace and calories directly on your Garmin 405 Forerunner or Garmin 405CX. It will keep your data and wont overwrite it for as long as you decide to keep the same workout plan.


Both models, the Garmin 405 Forerunner or Garmin 405CX will monitor your performance in real time while you are working out. Calorie calculation really is the one significant difference between these two models. The Garmin 405 Forerunner use standard workout based calorie calculation while the Garmin 405CX offers heart rate based calorie calculation as the heart rate monitor is part of the Garmin 405CX.

2. Advanced Workout

Advanced workouts go beyond single goals. They can contain different goals for each step of the workout and for each of the variables (distance, time, calories). Advanced workout have to be set with your Garmin software or online at the Garmin Training Center and then transferred to your sports watch. This is done wirelessly enabled with ANT+ USB stick.

Your Garmin 405 Forerunner or Garmin 405CX will not only keep track for you of each step of your workout plan. They will also warn you with an audio signal when the end of the step approaches and the next one begins.

3. Interval Training

Interval training is set up directly on your Garmin 405 Forerunner or Garmin 405CX. You determine warm ups, interval reps and cool down times, and select time or distance based workout plans with appropriate rest portions.

If you want to develop a sophisticated interval workout plan, combine the advanced workout with interval training. In this case you will have to use the Garmin software or the Garmin Training Center.

4. Running Companion

The Garmin 405 Forerunner is a great running partner and competitor. Once you have set you goals and switched on the timer, the Virtual Partner function kicks in. It will keep you on your toes and help you beat the targets you set for yourself. You have real time information on where you are in relation to your Virtual Partner.

A similarly convenient feature accompanies you during heart rate based training. A sound alerts you to when you rise above or fall below the limits to your heart rate zones. This feature requires the Garmin 405CX with heart rate monitor as standard or the Garmin 405 Forerunner plus the optional heart rate monitor.

Heart rate based workout goals are set directly on both Garmin 405 Forerunner models.

5. Cycling Partner

It is easy to turn your Garmin 405 Forerunner from a workout coach or running partner into a cycling partner. Simply switch to Biking mode.

To get the best out of the Garmin 405 Forerunner for your cycling runs you need two accessories:

The Garmin Cadence Sensor (GSC 10) and
The Garmin Forerunner Bike Mount.

Attach the Cadence Sensor to your bike or your stationary exercise bike. It will transmit your cycling performance data to your Garmin 405 Forerunner for real time tracking.

The Bike Mount attaches to your bikes handle bar to keep your Garmin 405 Forerunner always in clear view in front of you without you having to take your watch hand off your handle bars while cycling.

Switch on the biking mode and turn your Garmin 405 Forerunner into your personal cycling coach, partner and navigator.

6. Multisport

Last, but by no means least, the Garmin 405 Forerunner and Garmin 405CX are perfect for multisport training. The only exception are water based sport as these sports watches are not designed for swimming.

This means that triathletes should take the Garmin 405 Forerunner off before swimming. For the running and cycling, it is their ideal companion.