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.
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.
Training
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