Intervals; Laps - TomTom Runner & Multi-Sport Reference Manual

Progress alerts
When training to a goal, your watch alerts you at these stages:

50%

90%

100%

110%

Intervals

Select this option to use interval training.
Interval training is short periods of exercise followed by rest. The main aim of interval training is to
improve speed and cardiovascular fitness. For example, during a 20 minute walk-jog workout you
could do an 8 minute fast walk, followed by 3 sets of 1 minute running and 2 minutes walking, then a 5
minute walk to cool down.
You can choose from three types of interval training:

Simple - basic interval training

Zones - zones can be setup for each set of interval training. Zones can be based on speed or
pace or cadence or heart rate or power.

MySports - advanced interval training of five or more interval routines setup using the MySports
website.
For warmup, work, rest and cooldown, you can set either a time or a distance. For sets, you choose
the number of sets you want to include in your interval training program.
Tip: If you move right after setting the warmup details, you are then in the right place to setup the
rest of that interval set including work, rest etc.
When setting up interval training using zones, you can choose between sprint, speed, fat burn and
recover for the work section of the set.
During interval training, you see an alert for the next stage of internal training:
You see the number of the current set, the name of what you are doing, and how long this part of the
set is in minutes.
You are also warned with beeps and buzzes when you need to switch to the next stage in your interval
training.

Laps

Select this option to measure your activity against set lap times, distances or by manually recording
when you complete a lap.
You can set up your watch to measure laps in three ways:
15