Manual Garmin Forerunner 45S (page 7 of 24) (English)

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Adaptive Training Plans

Your Garmin Connect account has an adaptive training plan and

Garmin

coach to fit your training goals. For example, you can

answer a few questions and find a plan to help you complete a 5

km race. The plan adjusts to your current level of fitness,

coaching and schedule preferences, and race date. When you

start a plan, the Garmin Coach widget is added to the widget

loop on your Forerunner device.

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, page 10), and you must pair the Forerunner device

with a compatible smartphone.

From the Garmin Connect app, select or .

Select Training > Training Plans.

Select and schedule a training plan.

Follow the on-screen instructions.

Review the training plan in your calendar.

Starting Today's Workout

After you send a Garmin Coach training plan to your device, the

Garmin Coach widget appears in your widget loop.

From the watch face, select UP or DOWN to view the Garmin

Coach widget.

If a workout for this activity is scheduled for today, the device

shows the workout name and prompts you to start it.

Select START.

Select View to view the workout steps (optional).

Select Do Workout.

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.

Creating an Interval Workout

Interval workouts are available for running and biking activities.

From the watch face, select START.

Select an activity.

Select Options > Workouts > Intervals > Edit > Interval >

Type.

NOTE: This option appears only when you have workouts

loaded on your device for the selected activity.

Select Distance, Time, or Open.

TIP: You can create an open-ended interval by selecting the

Open option.

If necessary, select Duration, enter a distance or time

interval value for the workout, and select .

Select BACK.

Select Rest > Type.

Select Distance, Time, or Open.

If necessary, select Duration, enter a distance or time value

for the rest interval, and select .

Select BACK.

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

From the watch face, select START.

Select an activity.

Select Options > Workouts > Intervals > Do Workout.

Select START to start the activity timer.

When your interval workout has a warm up, select BACK to

begin the first interval.

Follow the on-screen instructions.

After you complete all of the intervals, a message appears.

Stopping an Interval Workout

• At any time, select BACK to stop the current interval or rest

period and transition to the next interval or rest period.

• After all intervals and rest periods are complete, select BACK

to end the interval workout and transition to a timer that can

be used for cool down.

• At any time, select STOP to stop the activity timer. You can

resume the timer or end the interval workout.

Using Run and Walk Intervals

NOTE: You must set up the run/walk intervals before starting a

run. After you start the run timer, you cannot change the

settings.

From the watch face, select START.

Select a running activity.

NOTE: Walk break alerts are available only for running

activities.

Select Options > Alerts > Run/Walk.

Set the run time for each interval.

Set the walk time for each interval.

Go for a run.

Each time you complete an interval, a message appears. The

device also beeps or vibrates if audible tones are turned on

(Setting the Device Sounds, page 14). After you turn on the

run/walk intervals, it is used each time you go for a run until you

turn it off or enable a different run mode.

Training Indoors

You can turn off GPS when you are training indoors or to save

battery life. When running or walking with GPS turned off, speed

and distance are calculated using the accelerometer in the

device. The accelerometer is self-calibrating. The accuracy of

the speed and distance data improves after a few outdoor runs

using GPS.

When cycling with GPS turned off, speed and distance data are

not available unless you have an optional sensor that sends

speed and distance data to the device, such as a speed or

cadence sensor.

From the watch face, select START.

Select an activity.

Select Options > GPS > Off.

NOTE: If you select an activity that is typically done indoors,

GPS is automatically turned off.

Training 3

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Others manual(s) of Garmin Forerunner 45S

Garmin Forerunner 45S User Manual - German - 28 pages

Garmin Forerunner 45S User Manual - Dutch - 26 pages

Garmin Forerunner 45S User Manual - French - 28 pages

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Garmin Forerunner 45S Manual

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