Motivation for Hard Intervals?

[Thorn]

Spinervals!

V.

Yep...I concur...when I tried the stop watch method, I'd miscount, or stop early (hey, they *hurt* ). Put ECT in charge of timing my intervals and I become a mindless little lemming doing exactly what he tells me to, forcing the heart rate where it should be. Sometime when I finish a set I'm amazed that I kept going. Sure, I could cheat with ECT, but, for some reason, I don't.

[Veronica]

About the only things I'm good at doing outside on my own are Hill Repeats and rides where I stay in the training zone the whole ride. And that only works because I set the HRM to beep at me!

V.

[Pedal Wench]

Put ECT in charge of timing my intervals and I become a mindless little lemming doing exactly what he tells me to, forcing the heart rate where it should be. Sometime when I finish a set I'm amazed that I kept going. Sure, I could cheat with ECT, but, for some reason, I don't.

Evil Coach Troy? Yeah, him and Coach Chris (Carmicheal) both inspire me to keep going. If my plans intervals were longer, I would have to agree that Spinervals or Trainright would be the only way I could do them. I just hate the music so much...

[OakLeaf]

I use the interval workout on my Garmin. Actually I programmed a custom one so that I could include a warmup and cool-down and still download the entire workout in a single track. You can program intervals and recovery periods by time or distance, and set (or omit) goal HRs or speeds. Very cool.

[Pedal Wench]

I use the interval workout on my Garmin. Actually I programmed a custom one so that I could include a warmup and cool-down and still download the entire workout in a single track. You can program intervals and recovery periods by time or distance, and set (or omit) goal HRs or speeds. Very cool.

Oh! I have a Garmin, and have no idea how to do that! Care to share specific steps to do this?

[OakLeaf]

Oh! I have a Garmin, and have no idea how to do that! Care to share specific steps to do this?

I think you have to create the workout in Training Center, anyway that's how I do it. You can edit in the device, but it's a lot easier with a keyboard and a computer screen. You might want to take a look at the workouts that are already in the software to see if any of them suit you.

Mac version: Workouts are stored in the folder all the way at the bottom of the left side of the window under "Activities." Under the "File" menu, select "New Workout." Windows version: Click the tab that says "Workouts" right underneath the menu bar, and the folders are displayed. Select the folder where you want your new workout to be stored (running, cycling or other), then under the "Edit" menu, select "New Workout."

By default, your first step is "Go until I press the 'lap' button on my device." If you want to change that (or edit any step) in the Mac version, double-click on it or press command-I. In the Windows version, the editing options appear in the same window where you create the step.

If you want to add a single step, click the "+" button; if you want to add a series of repeats, click the "++" button, and it'll let you choose how many times to repeat the intervals. When you're in your repeats, the steps will be indented in the display, and clicking "+" adds another step that will be repeated. If you then want to add a step that will not be repeated, after your repeats (like a cool-down or a harder sprint or whatever), just make sure that before clicking "+", you select the line that says "Repeat the steps..."

Then the next time you sync your computer with the unit, click "Send to device."

When you're ready to do the workout, scroll through the "Modes," select "Training Assistant" and scroll down to "Advanced Workouts." Then you can select the workout you want, and it will give you the option to do the workout, edit or delete it.

It's complicated to explain, but it's all pretty self-explanatory when you do it. I really like that feature on my Garmin.

[Pedal Wench]

It's complicated to explain, but it's all pretty self-explanatory when you do it. I really like that feature on my Garmin.

Thank you!!!

When I'm on the trainer, I just write down what number interval I'm up to on the paper with my workout on it. If I forget to write down a slash mark or I'm unsure where I am, I start over.

[wavedancer]

I think you have to create the workout in Training Center, anyway that's how I do it. You can edit in the device, but it's a lot easier with a keyboard and a computer screen.

Thanks for posting this. I have been wondering how to use the workout option on my Garmin.

I tried making an interval workout and successfully loaded to the GPS. Is there a way to have it give audible alerts for interval changes? For example, a 5 minute warmup, 25-minute tempo, 5 minute cooldown? I am doing a walk-to-run program and am out at 6 AM in the dark, so can't really see the screen on the GPS.

Thanks!

[OakLeaf]

I tried making an interval workout and successfully loaded to the GPS. Is there a way to have it give audible alerts for interval changes?

I've got a Forerunner, not an Edge, but the default mode on mine is for audible alerts. On the Forerunner, go to mode: Settings: General: Set System: Beeper. My options there are Off, Message only (which will give you the audible alerts), or Key and Message (which sounds a tone every time I press a key, in addition to the audible alerts).

It sounds five warning tones before each interval and recovery period, then there are two more tones that sound if you drop above or below the range you've specified for heart rate, speed or cadence. It's loud enough to hear over the surf when I run on the beach.