8
Training
and
a Workout From Garmin Connect, page 7
1
From the watch face, select
START
>
Pool Swim
>
Options
>
Training
.
2
Select an option:
•
Select
Workouts
to do workouts downloaded
from Garmin Connect.
•
Select
Training Calendar
to do or view your
scheduled workouts.
3
Follow the on-screen instructions.
Recording a Critical Swim Speed Test
Your Critical Swim Speed (CSS) value is the result of a
time-trial-based test. 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, select
START
>
Pool Swim
>
Options
>
Critical Swim Speed
>
Do Critical Swim
Speed Test
.
2
Select
DOWN
to preview the workout steps.
3
Select
OK
>
START
.
4
Follow the on-screen instructions.
Editing Your Critical Swim Speed Result
You can manually edit or enter a new time for your CSS
value.
1
From the watch face, select
START
>
Pool Swim
>
Options
>
Critical Swim Speed
>
Critical Swim
Speed
.
2
Enter the minutes.
3
Enter the seconds.
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 from
Garmin Connect, you must have a Garmin Connect
account (
), and you must pair the
Forerunner device with a compatible smartphone.
1
From the Garmin Connect app, select
or
.
2
Select
Training
>
Training Plans
.
3
Select and schedule a training plan.
4
Follow the on-screen instructions.
5
Review the training plan in your calendar.
Interval Workouts
You can create interval workouts based on distance or time.
The device saves your custom interval workout until you
create 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
to 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
to end the interval workout and transition
to a timer that can be used for cool down.
At any time, select
STOP
to stop the activity timer. You
can resume the timer or end the interval workout.
