Garmin A03001 Owner's Manual

You can browse Garmin Connect to find a training plan,schedule workouts and courses, and download the plan to yourdevice.1 Connect 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 WorkoutsYou can create interval workouts based on distance or time. Thedevice saves your custom interval workout until you createanother interval workout. You can use open intervals when youare riding a known distance. When you select , the devicerecords an interval and moves to a rest interval.Creating an Interval Workout1 Select Training > Intervals > Edit > Intervals > Type.2 Select Distance, Time, or Open.TIP: You can create an open-ended interval by setting thetype to Open.3 If necessary, enter a distance or time interval value for theworkout, and select .4 Select Rest.5 Select Distance, Time, or Open.6 If necessary, enter a distance or time value for the restinterval, and select .7 Select one or more options:• To set the number of repetitions, select Repeat.• To add an open-ended warm up to your workout, selectWarm Up > On.• To add an open-ended cool down to your workout, selectCool Down > On.Starting an Interval Workout1 Select Training > Intervals > Do Workout.2 Select to start the timer.3 When your interval workout has a warm up, select tobegin the first interval.4 Follow the on-screen instructions.When you complete all of the intervals, a message appears.Using an ANT+ Indoor TrainerBefore you can use a compatible ANT+ indoor trainer, you mustmount your bike on the trainer and pair it with your device(Pairing Your ANT+ Sensors, page 12).You can use your device with an indoor trainer to simulateresistance while following a course, activity, or workout. Whileusing an indoor trainer, GPS is turned off automatically.1 Select Training > Indoor Trainer.2 Select an option:• Select Follow a Course to follow a saved course(Courses, page 7).• Select Follow an Activity to follow a saved ride (Going fora Ride, page 3).• Select Follow a Workout to follow a power-basedworkout downloaded from your Garmin Connect account(Workouts, page 4).3 Select a course, activity, or workout.4 Select Ride.5 Select an activity profile.6 Select to start the timer.The trainer increases or decreases resistance based on theelevation information in the course or ride.7 Swipe to view the trainer screen.You can view the level of resistance À, your distance aheadof or behind Á, and your time ahead of or behind Â thedistance and time originally recorded for the course oractivity.Setting Resistance1 Select Training > Indoor Trainer > Set Resistance.2 Select or to set the resistance force applied by thetrainer.3 Select an activity profile.4 Start pedaling.5 If necessary, select or to adjust the resistance duringyour activity.Setting Target Power1 Select Training > Indoor Trainer > Set Target Power.2 Set the target power value.3 Select an activity profile.4 Start pedaling.The resistance force applied by the trainer is adjusted tomaintain a constant power output based on your speed.5 If necessary, select or to adjust the target power outputduring your activity.Setting a Training TargetThe training target feature works with the Virtual Partner featureso you can train toward a set distance, distance and time, ordistance and speed goal. During your training activity, the devicegives you real-time feedback about how close you are toachieving your training target.1 Select Training > Set a Target.2 Select an option:• Select Distance Only to select a preset distance or entera custom distance.• Select Distance and Time to select a distance and timetarget.• Select Distance and Speed to select a distance andspeed target.The training target screen appears, indicating your estimatedfinish time. The estimated finish time is based on your currentperformance and the time remaining.3 Select .4 Select to start the timer.5 If necessary, scroll to view the Virtual Partner screen.6 After you complete your activity, select > Save Ride.Training 5