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you select , the device records an interval and moves to a
rest interval.
Creating an Interval Workout
1
Select Menu > Training > Intervals > Edit > Interval >
Type.
2
Select Distance, Time, or Open.
TIP: You can create an open-ended interval by setting the
type to Open.
3
Select Duration, enter a distance or time interval value for
the workout, and select .
4
Select Rest > Type.
5
Select Distance, Time, or Open.
6
If necessary, enter a distance or time value for the rest
interval, and select .
7
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
Select Menu > Training > Intervals > Do Workout.
2
Select .
3
When your interval workout has a warm up, select to
begin the first interval.
4
Follow the on-screen instructions.
When you complete all of the intervals, a message appears.
Stopping a Workout
• At any time, select to end a workout step.
• At any time, select to stop the timer.
Canceling a Workout
1
During the workout, hold .
2
Select Cancel Workout > Yes.
Using Virtual Partner
®
Your Virtual Partner is a training tool designed to help you meet
your goals. You can customize the Virtual Partner to train (run,
bike, other) at a target speed or pace.
NOTE: Virtual Partner is not available in swim mode.
1
Select an activity profile.
2
Select Menu > Activity Settings > Data Screens > Virtual
Partner > Status > On.
3
Select Set Pace or Set Speed.
You can use pace or speed as your format (Format Settings,
page 18).
4
Enter a value.
5
Select to start the timer.
6
During your activity, select or to view the Virtual Partner
screen and see who is leading.
Setting a Training Target
The training target feature works with the Virtual Partner feature
so you can train toward a set distance, distance and time,
distance and pace, or distance and speed goal. This feature can
be used with the running, cycling, and other single sport activity
profiles (excludes swimming). During your training activity, the
device gives you real-time feedback about how close you are to
achieving your training target.
1
Select Menu > Training > Set a Target.
2
Select an option:
• Select Distance Only to select a preset distance or enter
a custom distance.
• Select Distance and Time to select a distance and time
target.
You can enter the time target, use prediction (based on
your VO2 max. estimate), or use your personal record
time.
• Select Distance and Pace or Distance and Speed to
select a distance and pace or speed target.
The training target screen displays your estimated finish time.
The estimated finish time is based on your current
performance and the time remaining.
3
Select to start the timer.
4
If necessary, select or to view the screen.
5
After you complete your activity, select > Save.
A summary screen appears indicating that you finished
ahead of or behind the target.
Cancelling a Training Target
1
During the activity, select to view the target screen.
2
Hold .
3
Select Cancel Target > Yes.
Racing a Previous Activity
You can race a previously recorded or downloaded activity. This
feature can be used with the running, cycling, and other single
sport activity profiles (excludes swimming). This feature works
with the Virtual Partner feature so you can see how far ahead or
behind you are during the activity.
1
Select Menu > Training > Race an Activity.
2
Select an option:
• Select From History to select a previously recorded
activity from your device.
• Select Downloaded to select an activity you downloaded
from your Garmin Connect account.
3
Select the activity.
The Virtual Partner screen displays your estimated finish
time.
4
Select to start the timer.
5
After you complete your activity, select > Save.
A summary screen appears indicating that you finished the
race ahead of or behind the previously recorded or
downloaded activity.
Personal Records
When you complete an activity, the device displays any new
personal records you achieved during that activity. Personal
records include your fastest time over several typical race
distances and longest run or ride.
NOTE: For cycling, personal records also include most ascent
and best power (power meter required).
Viewing Your Personal Records
1
Select Menu > My Stats > Records.
2
Select a sport.
Training 3
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