8
3. Press START/SPLIT/+ and DISPLAY/TAP ON-OFF/- to select the workout to set up,
and then press MODE.
4. Press STAR/SPLIT/+ and DISPLAY/TAP ON-OFF/- to set number of times to repeat the
intervals, and then press MODE to begin setting up intervals.
5. Press START/SPLIT/+ and DISPLAY/TAP ON-OFF/- to choose a name for the interval,
and then press MODE.
6. Press START/SPLIT/+, DISPLAY/TAP ON-OFF/-, and MODE to set the time for the
interval.
7. If you want to set up an additional interval, press MODE until the interval number at the
top of the display flashes, press START/SPLIT/+ to select the next interval, and then
press MODE to begin setting the time.
NOTE: You can also press DISPLAY/TAP ON-OFF/- and MODE to select an interval
you already configured if you need to make changes.
8. Repeat steps 5 through 7 until all intervals are set. You can set up to 8 intervals for each
workout.
9. Press STOP/RESET/SET.
You should set up interval workouts to train for a specific quality. To train for endurance, for
example, you might set up a classic 1-mile repeat workout: 3 to 6 repetitions of one fast interval
(about half-marathon pace) followed by a 1-minute recovery period.
Or, to train for speed, you might run sets of 4 x 400m, using all 8 intervals in the workout: 3
repetitions consisting of four fast intervals (at slightly more than your race pace), each followed
by a 2-minute recovery period. By working with the 8 intervals and up to 99 repetitions, you can
design an interval workout to suit virtually any training program.
WORKOUT DATA TRACKED IN INTERVAL TIMER MODE
This data is captured and saved for each workout.
TOTAL TIME – elapsed time of all repetitions in the workout
REPS DONE – total number of repetitions performed
<INTERVAL NAME> – Name of the intensity of the interval
STARTING, STOPPING, AND SAVING AN INTERVAL WORKOUT
1. Press MODE until INT TIMER displays.
2. Press START.
The first interval begins timing. The repetition number and interval name display at the
top of the screen.
3. When one interval ends, an alert sounds prompting you to begin the next interval. The
name and timer for the new interval display.
