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 training calendar list by date. When you select a day in the training 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 26 ), and you must pair the Instinct 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. 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 GPS . 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 GPS . 2 Select an activity. 3 Hold MENU . 4 Select Training > Intervals > Do Workout . 5 Press GPS to start the activity timer. 6 When your interval workout has a warm up, press BACK to begin the first interval. 7 Follow the on-screen instructions. After you complete all of the intervals, a message appears. Training 15