Garmin D2 Mach 1 Owners Manual PDF - Page 42

After you begin a workout, the device displays each step of the workout, step notes (optional), the target (optional), and the current workout data. For strength, yoga, cardio, or Pilates activities, an instructional animation appears. Workout Execution Score After you complete a workout, the watch displays your workout execution score based on how accurately you completed the workout. For example, if your 60 minute workout has a target pace range, and you stay in that range for 50 minutes, your workout execution score is 83%. Good, 67 to 100% Average, 34 to 66% Low, 0 to 33% Following a Workout From Garmin Connect Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect, page 66). 1 Select an option: • Open the Garmin Connect app, and select . • Go to connect.garmin.com. 2 Select Training & Planning > Workouts. 3 Find a workout, or create and save a new workout. 4 Select or Send to Device. 5 Follow the on-screen instructions. Following a Daily Suggested Workout Before the watch can suggest a daily run or bike workout, you must have a VO2 max. estimate for that activity (About VO2 Max. Estimates, page 42). 1 From the watch face, press START. 2 Select Run or Bike. The daily suggested workout appears. 3 Press START, and select an option: • To do the workout, select Do Workout. • To discard the workout, select Dismiss. • To preview the workout steps, select Steps. • To view workout suggestions for the upcoming week, select More Suggestions. • To view the workout settings, such as Target Type, select Settings. The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max. 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. 34 Training