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 3, go to step 5.

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.

7.Press DONE (MODE) to save your workout and complete the setting procedure.

For Interval Timer Mode, you can set the following values:

➤Warm up (set target heart rate zone and time)

➤Intervals 1 through 4 (set target heart rate zone and time)

➤Number of Reps (does not include warm-up or cool down intervals)

➤Cool down (set target heart rate zone and time)

Operating Interval Timer Mode

Use these steps to operate the interval timer for a workout.

1.Press MODE until Interval Timer Mode appears.

2.Press START/SPLIT to begin timing.

3.Press STOP/RESET to stop timing when you want to take a break or you reach the end of your activity.

4.Press START/SPLIT to continue timing or

5.Press and hold STOP/RESET to reset the chronograph display to zero.

Heart rate target zones and alerts

During the setting process, you have the option to use one of the five standard, three custom, or a unique heart rate target zone alert for each interval. You may also choose to use no target zone alert. While you run the interval timer, the target zone alert settings you select will override the heart rate target zone alert you set in Configure Mode (see page 55).