Interval Workout - miCoach SMART RUN User Manual

4.2.1.2 Interval Workout

Interval Workouts improve strength, speed, and endurance. This style of working
out keeps workouts fun and fresh and helps you avoid burning out.
Interval Workouts train your body at varying intensities: run fast, slow down, and
repeat.
miCoach uses personalized training zones to determine your interval. The
miCoach Zones are based on heart rate to help you gauge your efforts. There are
four zones – Blue, Green, Yellow and Red. Each corresponds to an effort level.
miCoach personalizes your zones based on the data collected during your
Assessment Workout.
You can set intervals, rest periods, warm-up and cool-down periods, and
repetitions for Interval Workouts. During Interval Workouts, you can't record
manual laps. The Auto Lap setting works as usual.
To set an interval or rest period, tap on the desired zone. This jumps to the time
selector. The zone colors will be consistent with the colors in the tumbler.
The values displayed in the zone selector depend on the main level mode selector
(heart rate / pace) and your personal zones.
The warm-up and cool-down option also allows you to use manual controls. The
default setting for manual warm-up is disabled.
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