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4 Select
or Send to Device.
5 Follow the on-screen instructions.
Following a Daily Suggested Workout
Before the watch can suggest a daily run or bike workout,
you must have a VO2 max. estimate for that activity
(About VO2 Max. Estimates,
1 From the watch face, press START.
2 Select Run or Bike.
The daily suggested workout appears.
3 Press START, and select an option:
• To do the workout, select Do Workout.
• To discard the workout, select Dismiss.
• To preview the workout steps, select Steps.
• To view workout suggestions for the upcoming
week, select More Suggestions.
• To view the workout settings, such as Target Type,
select Settings.
The suggested workout updates automatically to changes
in training habits, recovery time, and VO2 max.
Starting an Interval Workout
1 From the watch face, press START.
2 Select an activity.
3 Hold MENU.
4 Select Training > Quick Workout > Intervals.
5 Select an option:
• Select Open Repeats to mark your intervals and rest
periods manually by pressing LAP.
• Select Structured Repeats > Do Workout to use an
interval workout based on distance or time.
6 If necessary, select Yes to include a warm up before
the workout.
7 Press START to start the activity timer.
8 When your interval workout has a warm up, press LAP
to begin the first interval.
9 Follow the on-screen instructions.
10 At any time, press LAP to stop the current interval or
rest period and transition to the next interval or rest
period (optional).
After you complete all of the intervals, a message
appears.
Customizing an Interval Workout
1 From the watch face, press START.
2 Select an activity.
3 Hold MENU.
4 Select Training > Quick Workout > Intervals >
Structured Repeats > Edit.
34
page 41).
5 Select one or more options:
• To set the interval duration and type, select Interval.
• To set the rest duration and type, select Rest.
• 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.
6 Press BACK.
The watch saves your custom interval workout until you
edit the workout again.
Recording a Critical Swim Speed Test
Your Critical Swim Speed (CSS) value is the result of a
time-trial-based test expressed as a pace per 100 meters.
Your CSS is the theoretical speed you can maintain
continuously without exhaustion. You can use your CSS to
guide your training pace and monitor your improvement.
1 From the watch face, press START.
2 Select Pool Swim.
3 Hold MENU.
4 Select Training > Workout Library > Critical Swim
Speed > Do Critical Swim Speed Test.
5 Press DOWN to preview the workout steps (optional).
6 Press START.
7 Press START to start the activity timer.
8 Follow the on-screen instructions.
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 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 Press UP or DOWN to change the location of the Virtual
Partner screen (optional).
8 Start your activity
(Starting an Activity,
9 Press 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 watch gives you real-time
feedback about how close you are to achieving your
training target.
1 From the watch face, press START.
2 Select an activity.
page 9).
Training
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