Creating an Interval Workout 1 Select Training > Intervals > > Intervals > Target Type . 2 Select an option. TIP: You can create an open-ended interval by setting the type to Open. 3 If necessary, enter a high and low value for the interval. 4 Select Duration , enter a time interval value, and select . 5 Select . 6 Select Rest > Target Type . 7 Select an option. 8 If necessary, enter a high and low value for the rest interval. 9 Select Duration , enter time value for the rest interval, and select . 10 Select . 11 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 Select Training > Intervals > Do Workout . 2 Press to start the activity timer. 3 When your interval workout has a warm up, press to begin the first interval. 4 Follow the on-screen instructions. When you complete all of the intervals, a message appears. Racing a Previous Activity You can race a previously recorded activity or saved course. 1 Select Training > Race an Activity . 2 Select an option: Select Ride History . Select Saved Courses . 3 Select the activity or course. 4 Select Ride . 5 Press to start the activity timer.
Training for a Race Event Your Edge ® bike computer can suggest daily workouts to help you train for a cycling event, if you have a VO2 max. estimate ( About VO2 Max. Estimates , page 17 ) and ride with heart rate and power for one week. 1 On your phone or computer, go to your Garmin Connect calendar. 2 Select the day of the event, and add the race event. You can search for an event in your area or create your own event. 3 Add details about the event, and add the course if it's available. 4 Sync your device with your Garmin Connect account. 5 On your device, scroll to the primary event glance to see a countdown to your primary race event.
Race Calendar and Primary Event When you add a race event to your Garmin Connect calendar, you can view the event on your Edge ® bike computer by adding the primary event glance ( Customizing the Glances , page 63 ). The event date must be in the next 365 days. The device displays a countdown to the event, event time and location, course details (if available), and weather information. 14 Edge® 540 Owner's Manual Training