Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. During your activity, you can view workout-specific data screens that contain workout step information, such as the workout step distance or current pace.

On your watch: You can open the workouts app from the activity list to show all workouts currently loaded on your watch (Apps and Activities).

You can also view your workout history.

On the app: You can create and find more workouts, or select a training plan that has built-in workouts and transfer them to your watch (Following a Workout From Garmin Connect).

You can schedule workouts.

You can update and edit your current workouts.

Starting a Workout

Your device can guide you through multiple steps in a workout.

1. From the watch face, press .
2. Select Activities, and select an activity.
3. Press , and select Training.
4. Select an option:
   • To start an interval workout or a workout with a training target, select Quick Workout (Starting an Interval Workout, Setting a Training Target).
   • To start a preloaded or saved workout, select Workout Library (Following a Workout From Garmin Connect).
   • To start a scheduled workout from your Garmin Connect training calendar, select Training Calendar (About the Training Calendar).

NOTE: Not all options are available for all activity types.

5. Select a workout.

NOTE: Only workouts that are compatible with the selected activity appear in the list.

6. If necessary, select Do Workout.
7. Press 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.

Workout Execution Score

After you complete a workout, the watch displays your workout execution score based on how accurately you completed the workout. The active workout steps are prioritized the highest, measuring how closely your effort level matches the step target, and also that you completed all the steps. Warm up and recovery steps have a lower impact on your score. The cool down step does not impact your workout execution score at all.

NOTE: Your workout execution score appears only for workouts with heart rate, speed, pace, or power targets.

Following a Workout From Garmin Connect

Before you can download a workout from Garmin Connect, you must have a Garmin Connect account (Garmin Connect).

1. Select an option:
   • Open the Garmin Connect app, and select .
   • Go to connect.Garmin.com.
2. Select Training & Planning > Workouts.
3. Find a workout, or create and save a new workout.
4. Select or Send to Device.
5. Follow the on-screen instructions.

Following a Daily Suggested Workout

Before the watch can suggest a daily run or bike workout, you must have a VO2 max. estimate for that activity (About VO2 Max. Estimates).

1. From the watch face, press .
2. Select Activities.
3. Select an option:
   • Select Running, and select an activity.
   • Select Cycling, and select an activity.
4. Press , and select the daily suggested workout.
5. Scroll down to view details about the workout, such as the steps and estimated benefit.
6. Press , and select an option:
   • To do the workout, select Do Workout.
   • To discard the workout, select Dismiss.
   • To view workout suggestions for the upcoming week, select More Suggestions.
   • To view the workout settings, such as training days, target type, and workout prompts, select Settings, and select an option.

   TIP: If you disable the Workout Prompt option, you can enable prompts again later. From the activity, select Training > Workout Library > Daily Suggestions, select a workout, press , and select Settings > Workout Prompt.

The suggested workout updates automatically to changes in training habits, recovery time, and VO2 max.

Starting an Interval Workout

NOTE: This feature is not available for all activities.

1. From the watch face, press .
2. Select Activities, and select an activity.
3. Scroll down.
4. Select Training > Quick Workout > Intervals.
5. Select an option:
   • Select Open Repeats to mark your intervals and rest periods manually by pressing .
   • Select Structured Repeats > Do Workout to use an interval workout based on distance or time.
6. If necessary, select to include a warm up before the workout.
7. Press to start the activity timer.
8. When your interval workout has a warm up, press to begin the first interval.
9. Follow the on-screen instructions.
10. At any time, press to stop the current interval or rest period and transition to the next interval or rest period (optional).

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

Customizing an Interval Workout

1. From the watch face, press .
2. Select Activities, and select an activity.
3. Press .
4. Select Training > Quick Workout > Intervals > Structured Repeats.
5. Press , and select Edit Workout.
6. Select one or more options:
   • To set the interval duration and type, select Interval.
   • To set the rest duration and type, select Rest.
   • To set the number of repetitions, select Repeat.
   • To add an open-ended warm up to your workout, select Warm Up > On.
7. Press .

The watch saves your custom interval workout until you edit the workout again.

Recording a Critical Swim Speed Test

Your Critical Swim Speed (CSS) value is the result of a time-trial-based test expressed as a pace per 100 meters.

Your CSS is the theoretical speed you can maintain continuously without exhaustion. You can use your CSS to guide your training pace and monitor your improvement.

1. From the watch face, press .
2. Select Activities > Swimming > Pool Swim.
3. Press .
4. Select Training > Workout Library > Critical Swim Speed > Do Critical Swim Speed Test.
5. Press to preview the workout steps (optional).
6. Press .
7. Press to start the activity timer.
8. Follow the on-screen instructions.

Using Virtual Partner

The Virtual Partner feature is a training tool designed to help you meet your goals. You can set a pace for the Virtual Partner feature and race against it.

NOTE: This feature is not available for all activities.

1. From the watch face, press .
2. Select Activities, and select an activity.
3. Press .
4. Select the activity settings.
5. Select Data Screens > Add New > Virtual Partner.
6. Enter a pace or speed value.
7. Press or to change the location of the Virtual Partner screen (optional).
8. Start your activity (Starting an Activity).
9. Press or to scroll to 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. During your training activity, the watch gives you real-time feedback about how close you are to achieving your training target.

1. From the watch face, press .
2. Select Activities, and select an activity.
3. Press , and select Training.
4. Select an option:
   • Select Set a Target.
   • Select Quick Workout.

NOTE: Not all options are available for all activity types.

5. 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.
   • Select Distance and Pace or Distance and Speed to select a distance and pace or speed target.

The training target screen appears and displays your estimated finish time.

6. Press to start the activity timer.

TIP: You can hold , and select Cancel Target to cancel the training target.

Racing a Previous Activity

You can race a previously recorded or downloaded activity. This feature works with the Virtual Partner feature so you can see how far ahead or behind you are during the activity.

NOTE: This feature is not available for all activities.

1. From the watch face, press .
2. Select Activities, and select an activity.
3. Press .
4. Select Training > Race Yourself.
5. Select an option:
   • Select From History to select a previously recorded activity from your device.
   • Select Downloaded to select an activity you downloaded from your Garmin Connect account.
6. Select the activity.

The Virtual Partner screen appears indicating your estimated finish time.

7. Press to start the activity timer.
8. After you complete your activity, press , and select Save.

About the Training Calendar

The training calendar on your watch is an extension of the training calendar or schedule you set up in your Garmin Connect account. 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 glance. When you select a day in the calendar, you can view or do the workout. The scheduled workout stays on your watch 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, you must have a Garmin Connect account (Garmin Connect), and you must pair the Forerunner watch with a compatible phone.

1. From the Garmin Connect app, select .
2. Select Training & Planning > Garmin Coach 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 glance is added to the glances list on your Forerunner watch.