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The Garmin Forerunner 970 Complete Beginners Guide

Just a quick heads up that I’ve published my complete guide for the Forerunner 970, diving into not just all the new features, but of course the watch as a whole. If you’re coming from either older Garmin watches, or other watches altogether, this would get you quickly up to speed. Or, if you’ve got something like a Fenix 8 or Enduro 3, you could look at the new feature sections (mostly running features) to understand how those will likely look when they land on your watch.

As always, I start with the hardware basics and software basics, before expanding further and further into more complex features – both athletic and non-athletic. This includes sports modes, training load & recovery metrics, Training Readiness, the new Running Tolerance, Running Economy, and related features, plus of course contactless payments, offline music, the flashlight, and more. All of course based on real-world usage with the watch across numerous sport types.

Best of all, you can skip right to the video section you’re looking for using the YouTube chapters in the video itself, or the quick links below:

0:00 Quick Intro
0:38 Hardware Basics
1:25 Watch Faces & Widgets
6:53 Sleep Tracking & Breathing Variation
8:33 HRV Status (Heart Rate Variability)
10:47 Morning & Evening Reports
12:34 ECG Functionality
14:31 Flashlight (LED) Feature
16:30 AMOLED Display Options
18:25 Voice/Speaker/Mic/Calling Features
20:44 Sports Modes/Menus/Features
25:38 GPS/GNSS & Battery Life Options
27:33 Sensors & HR Broadcasting
30:55 Running Tolerance & Impact Load
32:00 Step Speed Loss & Running Economy
33:16 Projected Finish Time
34:17 Timing Gates (AutoLap)
37:28 Training Readiness & Acute Load
41:15 Training Status
43:33 Endurance Score & Hill Score
45:15 Navigation/Maps/Routing
48:23 NFC Payments (Garmin Pay)
49:27 Offline Music (Spotify/etc…)

Enjoy, and thanks for watching!

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45 Comments

  1. Eyal

    The one thing that I fail to understand is, how do you use an AMOLED display as a head unit for Cycling. Wouldn’t the display dim and can only be awaken by a wrist movement. Doesn’t this cancels any option of placing the watch on the bike?

    • Garmin AMOLED devices essentially have a timeout for backlight at full brightness, but on a bike, usually you can get away with it staying on for a long-long time. I did a test of this last fall with the Fenix 8, and due to vibrations in the road, on my handlebars, it didn’t turn off the entire hour-long ride. I haven’t tried putting it on my handlebars yet for the FR970, merely because I’m preferring to get ride accuracy data, but I suspect it acts the same way.

      Ultimately, though, most cyclists agree that a dedicated cycling GPS is really a far better experience than a watch, especially with watches now having HR built into them. But of course, totally get that it’s not going to fit every budget.

    • ekutter

      On the F8, some rides it stays on 90% of the ride, but other times pretty much never unless I tap the display. Doesn’t seem to matter if I’m on a technical MTB trail with constant jolting or on a smooth road on the road bike. Seems completely hit and miss. Same thing happened on my Epix Pro.

      When it’s on, it’s brilliant and way better than any other display on the bike in the bright AZ sun. But when it doesn’t stay on, it’s close to useless.

  2. Jos de Smos

    Has anyone ever told you that you speak way too fast to be understood by non native English speakers?

    • It’s a balance. My beginners guides are actually pretty slow and easy paced, compared to my other videos.

      From a YouTube standpoint, my choice is:

      1) Slow my speaking waaaay down, increase the video length to fit all the information I want, and then nobody clicks on a video 50% longer.
      2) Speak at my normal pace (usually slowed down a fair bit for beginners guides), and then if people need it slower, YouTube has the option in the lower right corner to slow speech down to 75%, which many non-native English speakers will use.

      There’s no good solution, I’m caught between the YouTube algorithm, and providing tons of information without filler.

    • Jos de Smos

      Still appreciate your work a lot!

    • Jon

      I will sometimes watch YouTube videos in French or German, and have the same problem that people speak too fast for me. I turn on subtitles for English and use that to help.

    • Nathan

      You can adjust playback speed on YouTube and make it slower.

    • Alex

      I guess from an algorithmic point of view it’s great logic. But from a viewer’s point of view, it’s terrible. It’s impossible to watch a video with that kind of speed of speech. It’s like it’s made on the run and doesn’t care who’s watching. I realize that everything in our lives is a compromise. But at least leave the full-fledged articles. that you can read without rushing.

    • I would argue that while some of my non-guides are faster, my beginner guides are pretty lazy-paced for most native English speakers. I get that a portion of my audience isn’t native speakers, but unfortunately, there really isn’t a good compromise there for most content on YouTube unless it’s heavily entertainment-based.

      While there’s always internet furor at ‘chasing views’, the factual reality is that if YouTube doesn’t serve up the content, there are no views. If there’s no views, then people stop making content. And honestly, this general premise hasn’t changed in a hundred years of publications in all mediums. Be it newspapers, magazines, books, etc… If people don’t read/view/whatever the thing someone makes, then it stops being made, as the resources (financial or time) can’t justify it.

    • Rob

      For what is worth I’m not a native English speaker and never had any issues with Ray’s videos. I even speed them up sometimes. Proper enunciation matters more than speed IMO.

    • KY

      I’d also say that you can adjust the playback speed on youtube so that’s always an option.

    • slowpope

      Can you play it back at 0.8x? :-)

  3. Greg

    Thanks Ray for another great video. I’m currently agonizing about a watch upgrade with new watches vs sales on two year old really good watches. As silly as it may seem, with my old eyes the increased brightness and ability to increase font size are big items.

    But I have another question that I find asked in many places but not reliably answered. When you import a workout from TrainingPeaks, the in workout data screens are not the usual ones, for example, for an outdoor run. I’ve tried to change them on an older Pace 2 and my more recent apple watch, but there doesn’t seem to be a way to do so. Googling Reddit and Garmin forums has no answer either. Is this something that can be done on a new 570/970? I’m hoping with your cross platform/device knowledge you have the answer.

    Thanks again for the write-up. Hope you’re enjoying Mallorca!

    • When you import a TP workout (as I did last night actually), Gamrin has a default structured workout page that iterates through all the details of the workout in real-time. Most companies have this.

      However, Garmin also lets you create your own data page inclusive of any of those structured workout data fields (Step Duration, Step Time, Step Pace, etc…). So you can then mix and match those structured workout data fields into other data pages as you see fit. This is true of all Garmin devices, but is pretty uncommon on other watch companies.

  4. Goncalo

    Just a comment on ‘breathing variations’, having activate it in my Epix Pro: while one needs to active pulse ox, it seems that it doesn’t really consume much battery at all – it seems it uses the sensor, but not in full mode. Was a good surprise.

    • Yeah, I noticed as well on the FR970 after turning it on (for sleep only), it hasn’t been horrible. I’ve been meaning to track the battery burn precisely. Maybe I’ll remember tonight, then try it again without it.

    • Lger

      Very interested in the results! Also, thanks for the vid – very helpful.

    • Ok, two nights later, some interesting tests:

      With PulseOx/Breathing Variations Enabled:

      Battery at 1:16AM: 89%
      Battery at 8:18AM: 86%

      Thus 3% decrease for those enabled during sleep mode.

      With PulseOx/Breathing Variations Disabled:

      Battery at 12:00AM: 55%
      Battery at 8:20AM: 52%

      Also, 3% decrease without it enabled.

      TLDR: Surprisingly identical, which…I very much did not expect. Now, if only I could get the rest of the day’s battery burn back under control…

    • Goncalo

      Also my experience, happy with that! Funnily enough, it didn’t record any Breathing Variations data in the last two nights, although nothing has changed (I reckon). Sleep data – all good.

  5. It’s weird that I can’t get the ECG app to appear. I went through the initial setup (in the US, so I should have access to the ECG feature), took the first ECG reading, finished setting up the watch and… the ECG app disappeared and I cannot for the life of me get it back. Anyone else ran into this issue?

    • It’s funny, I thought I was seeing things the other day, when it didn’t show up for a minute, and maybe now I’m thinking I wasn’t seeing things at all when it seemed disappeared and then I tried again after closing/opening the Garmin Connect Mobile app and syncing.

      In any case, the ECG app should show up when you press the upper right button, and then go down in the list, near other app things like Garmin Share and such.

    • Yeah, oddly it’s not there, or in the “edit” option to add apps to that menu. I remember that after setting it up I installed the day-one software update that was available and maybe that borked it. At this point I’m hoping another software update restores it, I reeeeeally don’t want to reset my watch to factory settings and lose all my data screens.

    • Dan

      Same here. I don’t normally care about the ECG Feature, but it was there and now it ist gone. Had a recent update on my F7pro (21.19). Cheers!

    • Hmm, odd. Try closing Garmin Connect Mobile on your phone, and then syncing again. Weird though.

    • Dan

      Good point. Had to -again- finish the app installation and two factor identification… and presto! Thanx!

    • SG

      @Guillermo These days you can back-up the data screen (and other) settings of Garmin devices. Useful not only for resets but also when migrating/upgrading devices.

  6. minimaL

    Thx for this overview, Ray. Very helpful. Will you include the Garmin Triathlon coach in your in depth review or did I overlooked this on this video?

    • Yup, I talked about it briefly in here, but I’ll dive into it more. It’s actually a bit better than I expected, and is doing a good job of me ignoring it on certain days, and adapting accordingly (I’m sure it’s swearing at me behind the scenes).

  7. Gideon Den Hertog

    From what I gather, the map is stil lagging and not fluent when turning the watch. Is this correct? For me that was the reason to return the 965. If the maps don’t work fluently on a top off the line expensive watxh, then I might as well buy one without maps for much much less.

    • It’s a bit laggy, but honestly, almost everyone is laggy (though the COROS Pace Pro isn’t laggy, but lacks all the detail of the Garmin maps…so…dealers choice I guess). Sorta the same with Apple/Google maps on watch, they aren’t laggy, but you can’t actually navigate with them in terms of loading routes/etc…*

      *Yes, I know you can create a route in Apple Maps, but only if Apple Maps has a trail for it, which more than likely if outside the US it won’t. And you can’t import trails from other platforms/sources, thus…yeah.

    • Gideon Den Hertog

      Thanks. Yeah exactly, when it’s more a picture and not routable from the phone it’s smoother. I saw on a video that the Suunto race s seemed quite smooth.

      For me personally I’m more about seeing the map on the go than routes. I like to decide per crossroad where to go. So non-routable (smooth mapview) seems the way to go.

      Might go for the Suunto, but giving up nfc payments is a though one.

  8. Matt Smith

    Thanks for the video! I’m torn now though. I have a Samsung phone and have a Galaxy watch 4 classic. I’ve been waiting for this new Garmin 970 but now it’s here I’m tempted to wait a little longer and see what the Galaxy watch 8 comes out with. I tried the Galaxy Ultra last year and whilst I loved all the features, it was too sporty looking for everyday use whereas the Garmin and the watch 4 classic manage to look a bit less sporty somehow!

    If you were to choose between the Galaxy ultra and the 970 which would you say is better? I’m mainly a runner and wouldn’t be using all of the other sports modes.

  9. Graham

    It’s a shame that two of the most useful features require the HRM 600. I tried to use a number of different chest straps but just didn’t get on with them. Tried all the different tips that I could find to stop HR dropping out in early part of run (wetting strap, using gel etc) Also could never get them to stay up no matter how tight.
    When OH1 came along it was the end of all that hassle. Recently upgraded to Verity Sense and it’s perfect.
    People recommended the H10 but it was just the same and has been sitting unused on my shelf for over a year now. Is the HRM 600 likely to be any different?

    • The only two features that require the HRM-600 are the Step Speed Loss feature, and Running Economy. All of the Running Tolerance, Impact Load, and related features don’t need it.

      Dropouts are incredibly rare in HR straps. If you’re seeing dropouts, it’s 99.999% of the time a bad battery or bad battery pod. Or, some sort of other electrical issue in the strap.

    • Graham

      I must be unlucky then. Brand new H9 sent back. Brand new H10 with problems from day one. Maybe my magnetic personality interferes with the electrical impulses!

    • Eric

      I had a Garmin HRM Dual that was great until it needed a battery change, then it failed quite quickly. Wahoo Tickrs, I went through 3-4 of the original and 3-4 of the 2nd version, Wahoo was always great about replacing but they flaked out in multiple ways. And disastrous experience with Polar H10, again Polar great about honoring warranty, but pretty much constant problems after an initial good first month.

      Oddly, after a couple years of just using the optical HR on my Pace 2, I picked up a couple $25 CooSpo HR straps on Amazon and they’ve been rock solid.

  10. Jopotrue

    Hola, todas mis carreras me las puntúa con un impacto agudo muy alto. Según Garmin, se calcula teniendo en cuenta el ritmo entre otras cosas, y en función de un valor de referencia de ese ritmo. ¿Cómo se calcula ese valor de referencia? ¿Dónde está? Aunque haga carreras muy suaves, me dice que tienen alto impacto, es como si ese valor de referencia fuera un ritmo muy muy bajo. No entiendo nada. Ayer una carrera muy suave de 10 K, me la calculó como de 16 k !!!

    Compré este reloj, entre otras cosas por esta función, pero me siento muy decepcionado. No sé si hay que darle más tiempo a la tolerancia a la carrera. Yo corro una media de 60 k semanales, ahora solo me “permite” 30 y además ponderados por el impacto agudo…

    Si alguien pudiera ayudarme…

    • Jopotrue

      I´m Talking about Running Tolerance

    • Was that easy run on hilly terrain, or in really hot weather?

      I’m not sure if there’s a specific learning curve to you or not, but from what I’ve seen, both of those factors will substantially shift the impact load value.

      As for your baseline running tolerance, as noted in the guide, yeah, it’s super slow to respond. I’ve been at 70-90km/week (+ riding and swimming), and it still has me down at 38KM of running tolerance. Sigh.

    • Jopotrue

      There have been several races on asphalt, with a gradient of approximately 70 m…The interesting thing would be to know, what is the pace that they consider the reference (soft). It seemed like a very interesting metric. Another thing that worries me is that the average pace of the last 7 days is taken as a reference. If you have done varied training, with some trail, that raises the average quite a bit, that reference value, for those days, is going to be very, very low. Therefore, a simple simple race, to get rid of a long run, seems that for Running Tolerance it will be a half marathon. I have hope for this widget, let’s see if we need to give it more time. Thanks Ray! If you find out something, tell it!

  11. David

    Do you think that voice notes will come to the 970?

  12. Alex

    When will the new Fenix 8 Pro (or Fenix 9) model be released?

  13. George

    Garmin should include LTE and wireless charging. It’s disappointing to see that the forerunner 970 still lacks these two long-awaited features !