Operation Manual

After you begin a workout, the device displays each step of the
workout, step notes (optional), the target (optional), and the
current workout data.
About the Training Calendar
The training calendar on your device is an extension of the
training calendar or schedule you set up in Garmin Connect.
After you have added a few workouts to the Garmin Connect
calendar, you can send them to your device. All scheduled
workouts sent to the device appear in the training calendar list
by date. When you select a day in the training calendar, you can
view or do the workout. The scheduled workout stays on your
device whether you complete it or skip it. When you send
scheduled workouts from Garmin Connect, they overwrite the
existing training calendar.
Using Garmin Connect Training Plans
Before you can download and use a training plan from Garmin
Connect, you must have a Garmin Connect account (Garmin
Connect, page 17).
You can browse Garmin Connect to find a training plan,
schedule workouts and courses, and download the plan to your
device.
1
Connect the device to your computer.
2
Go to www.garminconnect.com.
3
Select and schedule a training plan.
4
Review the training plan in your calendar.
5
Select , and follow the on-screen instructions.
Interval Workouts
You can create interval workouts based on distance or time. The
device saves your custom interval workout until you create
another interval workout. You can use open intervals for track
workouts and when you are running a known distance.
Creating an Interval Workout
1
From the watch face, select .
2
Select an activity.
3
Hold MENU.
4
Select Training > Intervals > Edit > Interval > Type.
5
Select Distance, Time, or Open.
TIP: You can create an open-ended interval by selecting the
Open option.
6
Select Duration, enter a distance or time interval value for
the workout, and select .
7
Select BACK.
8
Select Rest > Type.
9
Select Distance, Time, or Open.
10
If necessary, enter a distance or time value for the rest
interval, and select .
11
Select BACK.
12
Select one or more options:
• To set the number of repetitions, select Repeat.
• To add an open-ended warm up to your workout, select
Warm Up > On.
• To add an open-ended cool down to your workout, select
Cool Down > On.
Starting an Interval Workout
1
From the watch face, select .
2
Select an activity.
3
Hold MENU.
4
Select Training > Intervals > Do Workout.
5
Select to start the timer.
6
When your interval workout has a warm up, select LAP to
begin the first interval.
7
Follow the on-screen instructions.
After you complete all of the intervals, a message appears.
Stopping an Interval Workout
• At any time, select LAP to end an interval.
• At any time, select to stop the timer.
• If you added a cool down to your interval workout, select LAP
to end the interval workout.
Segments
You can send running or cycling segments from your Garmin
Connect account to your device. After a segment is saved to
your device, you can race a segment, trying to match or exceed
your personal record or other participants who have raced the
segment.
NOTE: When you download a course from your Garmin
Connect account, all segments in the course are downloaded
automatically.
Using Virtual Partner
®
Your Virtual Partner is a training tool designed to help you meet
your goals. You can set a pace for the Virtual Partner and race
against it.
NOTE: This feature is not available for all activities.
1
Hold MENU.
2
Select Settings > Activities & Apps.
3
Select an activity.
4
Select the activity settings.
5
Select Data Screens > Add New > Virtual Partner.
6
Enter a pace or speed value.
7
Start your activity (Starting an Activity, page 2).
8
Select UP or DOWN to scroll to the Virtual Partner screen
and see who is leading.
Setting a Training Target
The training target feature works with the Virtual Partner feature
so you can train toward a set distance, distance and time,
distance and pace, or distance and speed goal. During your
training activity, the device gives you real-time feedback about
how close you are to achieving your training target.
1
From the watch face, select .
2
Select an activity.
3
Hold MENU.
4
Select Training > Set a Target.
5
Select an option:
• Select Distance Only to select a preset distance or enter
a custom distance.
• Select Distance and Time to select a distance and time
target.
• Select Distance and Pace or Distance and Speed to
select a distance and pace or speed target.
The training target screen appears and displays your
estimated finish time. The estimated finish time is based on
your current performance and the time remaining.
6
Select to start the timer.
Cancelling a Training Target
1
During an activity, hold MENU.
2
Select Cancel Target > Yes.
Training 13