Hi there!
This unit (401) is my sons, I've never used it. I saw some data he uploaded to his account at Garmin and it was pretty neat but beyond that I am afraid I don't know much.
I wonder if there are tutorials on-line to help, might be worth looking at.
I have a simple Garmin (Forerunner 110)
https://buy.garmin.com/shop/shop.do?pID=63511 and use it, but admittedly have not checked out all the features yet. I pretty much wear it for a run and upload the data.
Nancy