After you begin a workout, the device displays each step of the workout, the target (if any), and current workout data.

About the Training Calendar

The training calendar on your device is an extension of the training calendar or schedule you set up in Garmin Connect. After you have added a few workouts to the Garmin Connect calendar, you can send them to your device. All scheduled workouts sent to the device appear in the training calendar list by date. When you select a day in the training calendar, you can view or do the workout. The scheduled workout stays on your device whether you complete it or skip it. When you send scheduled workouts from Garmin Connect, they overwrite the existing training calendar.

Using Garmin Connect Training Plans

Before you can download and use a training plan from Garmin Connect, you must have a Garmin Connect account (Garmin Connect).

You can browse Garmin Connect to find a training plan, schedule workouts and courses, and download the plan to your device.

1Connect the device to your computer.

2 Go to www.garminconnect.com.

3 Select and schedule a training plan.

4 Review the training plan in your calendar.

5 Select , and follow the on-screen instructions.

Interval Workouts

You can create interval workouts based on distance or time. The device saves your custom interval workout until you create another interval workout. You can use open intervals for track workouts and when you are running a known distance. When

you select , the device records an interval and moves to a rest interval.

Creating an Interval Workout

1Select > 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.

3Select Duration, enter a distance or time interval value for the workout, and select .

4Select Rest > Type.

5Select Distance, Time, or Open.

6If necessary, enter a distance or time value for the rest interval, and select .

7Select 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

1Select > Training > Intervals > Do Workout.

2 Select .

3When your interval workout has a warm up, select to begin the first interval.

4Follow 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.

Viewing Your Predicted Race Times

Before you can view your projected race times (running only), you must put on a heart rate monitor and pair it with your device. For the most accurate estimate, complete the user profile setup (Setting Up Your User Profile), and set your maximum heart rate (Setting Your Heart Rate Zones).

Your device uses the VO2 max. estimate (About VO2 Max. Estimates) and published data sources to provide a target race time based on your current state of fitness. This projection also presumes you have completed the proper training for the race.

NOTE: The projections may seem inaccurate at first. The device requires a few runs to learn about your running performance.

1Put on your heart rate monitor, and go for a run.

2 Select > My Stats > Race Predictor.

Your projected race times appear for 5K, 10K, half marathon, and marathon distances.

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.

1Select an activity profile.

2Select > Activity Settings > Data Screens > Virtual Partner > Status > On.

3Select Set Pace or Set Speed.

You can use pace or speed as your format (Format Settings).

4Enter a value.

5Select to start the timer.

6During 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.

1Select > 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.

The time target can be entered manually, 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 appears indicating your estimated finish time. Estimated finish time is based on your current performance and the time remaining.

3Select to start the timer.

4If necessary, select to view the Virtual Partner screen.

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Training