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Garmin MARQ Athlete Manual

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4
Select Training > My Workouts.
5
Select a workout.
NOTE: Only workouts that are compatible with the selected
activity appear in the list.
6
Select Do Workout.
7
Press START to start the activity timer.
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.
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 calendar widget.
When you select a day in the 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, page 8), and you must pair the MARQ device with a
compatible smartphone.
1
From the Garmin Connect app, select or .
2
Select Training > Training Plans.
3
Select and schedule a training plan.
4
Follow the on-screen instructions.
5
Review the training plan in your calendar.
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 MARQ device.
Starting Today's Workout
After you send a Garmin Coach training plan to your device, the
Garmin Coach widget appears in your widget loop.
1
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.
2
Select START.
3
Select View to view the workout steps (optional).
4
Select Do Workout.
5
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
1
From the watch face, press START.
2
Select an activity.
3
Hold MENU.
4
Select Training > Intervals > Edit > Interval > Type.
5
Select Distance, Time, or Open.
TIP: You can create an open-ended interval by selecting the
Open option.
6
If necessary, select Duration, enter a distance or time
interval value for the workout, and select .
7
Press BACK.
8
Select Rest > Type.
9
Select Distance, Time, or Open.
10
If necessary, enter a distance or time value for the rest
interval, and select .
11
Press BACK.
12
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
From the watch face, press START.
2
Select an activity.
3
Hold MENU.
4
Select Training > Intervals > Do Workout.
5
Press START to start the activity timer.
6
When your interval workout has a warm up, press LAP to
begin the first interval.
7
Follow the on-screen instructions.
After you complete all of the intervals, a message appears.
Stopping an Interval Workout
• At any time, select LAP 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 LAP
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.
PacePro Training
Many runners like to wear a pace band during a race to help
achieve their race goal. The PacePro feature allows you to
create a custom pace band based on distance and pace or
distance and time. You can also create a pace band for a known
course to maximize your pace effort based on elevation
changes.
You can create a PacePro plan using the Garmin Connect app.
You can preview the splits and elevation plot before you run the
course.
Downloading a PacePro Plan from Garmin Connect
Before you can download a PacePro plan from Garmin Connect,
you must have a Garmin Connect account (Garmin Connect,
page 8).
1
Select an option:
• Open the Garmin Connect app, and select or .
• Go to connect.garmin.com.
2
Select Training > PacePro Pacing Strategies.
3
Follow the on-screen instructions to create and save a
PacePro plan.
4
Select or Send to Device.
Starting a PacePro Plan
Before you can start a PacePro plan, you must download a plan
from your Garmin Connect account.
1
From the watch face, press START.
22 Training
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