Micoach Mode Workouts; Assessment Workouts - Adidas miCoach Pacer User Manual

2.2 miCoach mode workouts
miCoach mode hosts workouts that deliver coaching before, during and after
your workout. miCoach workouts come in various types and are all set up by
you online. Depending on your setting, these workouts sync from your
schedule or from your list of Favourite Workouts.
Read more about miCoach workouts in the online Help section.
miCoach mode workout types:
Plan Workouts
Workouts contained within a miCoach training plan have a specific coaching
purpose, exist on a schedule, and are designed to progress you towards your
goal. To use workouts from a training plan, you will need to set your 'Workout
Distribution' in 'Gear Settings' to accommodate Scheduled Workouts.
• Designed by miCoach
• Contained within a miCoach training plan
• Include pre-workout coaching notes
• Are always scheduled
• Include post-workout coaching feedback
Custom Workouts
Want to go your own way? Use the Custom Workouts tool (in the 'Schedule'
section) to create a workout based on time, distance, pace or calories.
Your training method is up to you: running, walking, gym-based cardio or
just about any other type of fitness activity.
• Self-designed or chosen from a set of pre-defined miCoach workouts
• May be scheduled or unscheduled
• Include post-workout coaching feedback (if pre-defined miCoach workout)
Assessment Workouts
• Designed by miCoach
• Special type of custom workout
• Personalises and updates your training zones
• Includes pre-workout coaching notes
• Includes post-workout coaching feedback
Assessment Workouts
miCoach interprets data from your Assessment Workout to update your heart
rate training zones. This helps ensure that miCoach is personalised to you,
providing you with accurate data, results and recommendations. It's always a
good idea to do an Assessment Workout, whether you train with a miCoach
plan or not.
The Assessment Workout is a 12-minute training session in which you're
coached by audio instructions. You'll start with a walk and slowly transition to
higher levels of effort, then you'll cool down with a 2-minute walk. The efforts
are described on a scale of 1 to 10, where 3 out of 10 is a walk and 9 out of 10 is
considered your top speed.
The Assessment Workout appears in Custom Workouts and can be dragged
over to your schedule or be saved as a favourite. Sync your miCoach Pacer and
you're ready to go.
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