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Setting up an interval workout
1. Press and hold the SET button until the word SET briefly appears on
the display. The setting screen will appear with the word WARM-UP
flashing.
2. Press
▲
(DISPLAY) or
▼
(STOP/RESET) to review settings for
each workout interval. Settings include WARM-UP, INTVL 1 – 4, #
OF REPS, and COOL-DOWN.
3. Select an interval to set and press SELECT (SET/FORMAT). Press
+ (DISPLAY) or - (STOP/RESET) to select one of five preset or
three custom heart rate zones. You can also select no target zone or a
manual target zone alert for this interval only. Once you choose your
zone, press SELECT (SET/FORMAT).
If you did not select MANUAL in step 4, go to step 6.
4. Set the upper and then the lower heart rate values for the MANUAL
zone. Press + (DISPLAY) or - (STOP/RESET) change the values
and SELECT (SET/FORMAT) to move through the digits. When
you finish setting the limits, press SELECT (SET/FORMAT).
5. Press + (DISPLAY) or - (STOP/RESET) to change the time values
and SELECT (SET/FORMAT) to move through hours, minutes,
and seconds. If you set an interval to zero (00:00:00), the Watch will
automatically skip this interval during your workout.
6. When you scroll past the final value in the interval time, the Watch
automatically advances the next interval (or # OF REPS if setting
the WARM-UP or COOL DOWN intervals). Repeat steps 2 to 5 to set
all intervals and reps for the selected workout.
Interval:
Intervals relate your exercise to specific periods of time.
For instance, you can run for ten minutes, walk for two, run for
twenty minutes, and then walk for five – this would represent four
training intervals.
Reps:
The number of times you choose to perform an interval
group. In the example above, if you choose to run the interval
group three times, you will go through your series of ten, two,
twenty and five minute timings three times in sequence. This
would represent 3 reps.
Warm-up:
The period at the beginning of your workout that helps
prepare your body for a more intensive training session.
Cool Down:
The period at the end of your work out that helps
your body to recover to a state of normal functioning.
Selecting an interval workout
You can use the Watch to set and store up to five workouts labeled
WKOUT 1 though WKOUT 5.
1. Press MODE until Interval Mode appears.
2. Press
▼
(STOP/RESET) to choose the workout you want to set
(WKOUT 1 through WKOUT 5).
Since you must reset the interval timer to select a new workout,
you may need to press the
STOP/RESET
button more than once
before you can view a new workout.
