Training; Workouts; Following A Workout From Garmin Connect; Starting A Workout - Garmin FORERUNNER 945 Owner's Manual

Training

Workouts

You can create custom workouts that include goals for each
workout step and for varied distances, times, and calories. You
can create workouts using Garmin Connect or select a training
plan that has built-in workouts from Garmin Connect, and
transfer them to your device.
You can schedule workouts using Garmin Connect. You can
plan workouts in advance and store them on your device.

Following a Workout From Garmin Connect

Before you can download a workout from Garmin Connect, you
must have a Garmin Connect account
page 24).
1 Select an option:
• Open the Garmin Connect app.
• Go to connect.garmin.com.
2
Create and save a new workout.
3
Select or Send to Device.
4
Follow the on-screen instructions.

Starting a Workout

Before you can start a workout, you must download a workout
from your Garmin Connect account.
1
From the watch face, select START.
2
Select an activity.
3
Hold .
4
Select Training > My Workouts.
5
Select a workout.
NOTE: Only workouts that are compatible with the selected
activity appear in the list.
6
Select Do Workout.
7
Select START to start the timer.
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 calendar widget.
When you select a day in the 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, you must
have a Garmin Connect account
You can browse your Garmin Connect account to find a training
plan, schedule workouts, and send them to your device.
1
Connect the device to your computer.
2
From your Garmin Connect account, select and schedule a
training plan.
3
Review the training plan in your calendar.
4
Select > Send Workouts to Device, 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
Training
(Garmin Connect,
(Garmin Connect, page 24).
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 START.
2
Select an activity.
3 Hold .
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
If necessary, 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 START.
2 Select an activity.
3
Hold .
4 Select Training > Intervals > Do Workout.
5
Select START to start the timer.
6 When your interval workout has a warm up, select
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 to stop the current interval or rest
period and transition to the next interval or rest period.
• After all intervals and rest periods are complete, select
end the interval workout and transition to a timer that can be
used for cool down.
• At any time, select STOP to stop the timer. You can resume
the timer or end the interval workout.

Using Virtual Partner

The Virtual Partner feature 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
From the watch face, select START.
2 Select an activity.
3
Hold .
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
8 Select UP or DOWN to scroll to the Virtual Partner screen
and see who is leading.
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