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.
Using Virtual Partner
®
Your Virtual Partner is a training tool designed to help you meet your goals. You can set a pace for the Virtual
Partner and race against it.
NOTE: This feature is not available for all activities.
1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Data Screens > Add New > Virtual Partner.
6 Enter a pace or speed value.
7 Press UP or DOWN to change the location of the Virtual Partner screen (optional).
8 Start your activity (
).
9 Press UP or DOWN to scroll to the Virtual Partner screen and see who is leading.
Training
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