Garmin Forerunner 45: Swim Tracking Limitations, Workarounds, and Alternatives

How to add swimming to Garmin Forerunner 45?

The Garmin Forerunner 45 is primarily designed for running and lacks a dedicated swimming activity profile, meaning it cannot natively track swim-specific metrics like laps, strokes, or SWOLF; however, users can record general activity data or log swims manually.

Understanding the Garmin Forerunner 45's Design Philosophy

The Garmin Forerunner 45 is an entry-level GPS running watch, engineered to provide essential data for runners. Its core functionalities revolve around outdoor activities where GPS tracking is paramount, such as running, walking, and cycling. While it serves as an excellent tool for these purposes, its design and software capabilities are not extended to comprehensive swim tracking.

• A Runner's Companion: This device excels at recording metrics vital for runners, including pace, distance, time, cadence, and heart rate during land-based activities. Its user interface and activity profiles are streamlined for these specific uses.
• Water Resistance vs. Swim Tracking: It's crucial to distinguish between a device being "water-resistant" and being capable of "swim tracking." The Forerunner 45 boasts a 5 ATM (Atmospheres) water rating, meaning it can withstand pressures equivalent to a depth of 50 meters. This makes it suitable for splashes, rain, showering, and even surface swimming. However, this rating does not imply it possesses the necessary internal sensors or software algorithms to accurately detect swim strokes, count laps, or calculate swim-specific metrics like SWOLF (Swim Golf).

Why Native Swim Tracking Is Absent

The absence of dedicated swim tracking on the Forerunner 45 is a deliberate design choice, reflecting its target audience and price point. Implementing accurate swim tracking requires specialized hardware and software:

• Lack of Dedicated Activity Profiles: Unlike higher-end Garmin watches (e.g., Forerunner 945, Fenix series, Garmin Swim 2), the Forerunner 45 does not feature pre-programmed activity profiles for "Pool Swim" or "Open Water Swim." These profiles are essential because they activate specific algorithms for stroke detection and lap counting.
• Absence of Swim-Specific Sensors and Algorithms:
  • Accelerometer Logic: Dedicated swim watches use sophisticated accelerometers and gyroscopes to identify stroke type (freestyle, breaststroke, etc.) and count laps as you push off the wall. The Forerunner 45 lacks these advanced algorithms tailored for aquatic movement.
  • GPS Limitations in Water: While the Forerunner 45 has GPS, GPS signals do not penetrate water effectively. This means that for open water swimming, a watch needs to acquire a signal briefly when your arm is out of the water, and then extrapolate data. The Forerunner 45 is not designed for this complex signal processing in a swimming context.
  • Optical Heart Rate (OHR) Accuracy: While the Forerunner 45 has an optical heart rate sensor, OHR technology can be less accurate in water due to factors like water interference, movement artifacts, and changes in skin contact. Dedicated swim watches often employ more robust OHR solutions or are designed to be paired with chest strap heart rate monitors specifically built for swimming (which the FR45 cannot connect to).

Workarounds for Recording Swim Workouts on Your Forerunner 45

Given that the Forerunner 45 cannot natively track swimming, your options are limited to general activity recording or manual data entry.

• Using the "Cardio" or "Other" Activity Profile:

  • How to Use: On your Forerunner 45, you can select the "Cardio" or "Other" activity profile when you start your swim.
    • Press the top right button to access the activity list.
    • Scroll down and select "Cardio" or "Other."
    • Press the top right button again to start the activity.
    • Press the top right button to stop and save when finished.
  • Data Recorded: This method will record the duration of your swim, your average heart rate (though accuracy may be compromised in water), and an estimate of calories burned.
  • Limitations: This method will not record distance, pace, laps, stroke count, or any other swim-specific metrics. The activity will simply appear as a general "Cardio" or "Other" workout in Garmin Connect.

• Manual Logging via Garmin Connect:

  • Process: The most accurate way to ensure your swim data is recorded within your Garmin Connect account, albeit without real-time tracking, is to manually enter the activity after your swim.
    • After your swim, note down your duration, estimated distance (if you know the pool length and laps), and any other relevant details.
    • Open the Garmin Connect app on your smartphone or log into the Garmin Connect website.
    • Select the "+" icon (or "Add Activity" option).
    • Choose "Add Manual Activity."
    • Select "Swimming" as the activity type.
    • Enter the date, time, duration, distance, and any notes (e.g., "20 laps freestyle").
    • Save the activity.
  • Benefit: This ensures a complete record of your training history, allowing you to see trends in your overall activity level, even if the data wasn't captured directly by your Forerunner 45.

Optimizing Your Swim Data (Even Without Native Support)

While your Forerunner 45 won't provide detailed swim metrics, you can still gain insights:

• Focus on Duration and Perceived Exertion: Use the "Cardio" profile to track your total swim time. Combine this with your subjective rating of perceived exertion (RPE) to monitor workout intensity.
• External Data Sources: For pool swims, manually count your laps or use a pace clock. For open water, you might use a known course distance or estimate based on time.
• Understanding Heart Rate in Water: Be aware that the optical heart rate sensor on your wrist may not provide consistently accurate readings during swimming. If heart rate data is critical for your swim training, consider a dedicated chest strap HRM designed for swimming (though the Forerunner 45 cannot pair with these).

When to Consider a Dedicated Swim Watch

If swimming becomes a significant part of your fitness regimen and you desire detailed performance metrics, investing in a Garmin watch specifically designed for swimming is highly recommended:

• For Serious Swim Training: Watches like the Garmin Swim 2, Forerunner 255/265/955/965, or Fenix series offer dedicated "Pool Swim" and "Open Water Swim" profiles.
• Key Swim Metrics: These devices track a wealth of data, including:
  • Laps and distance
  • Pace per 100 meters/yards
  • Stroke count and stroke rate
  • Stroke type detection
  • SWOLF score (a measure of swim efficiency)
  • Critical Swim Speed (CSS)
  • Rest timers and drill logging
• Enhanced Water Resistance and Durability: While the Forerunner 45's 5 ATM rating is sufficient for casual swimming, dedicated swim watches often have more robust designs and testing for frequent and prolonged water exposure, ensuring greater longevity for avid swimmers.