Garmin 1030 Instruction Manual

EDGE® 1030

Owner’s Manual

All rights reserved. Under the copyright laws, this manual may not be copied, in whole or in part, without the written consent of Garmin. Garmin reserves the right to change or improve its products and to make changes in the content of this manual without obligation to notify any person or organization of such changes or improvements. Go to www.garmin.com for current updates and supplemental information concerning the use of this product.

Garmin®, the Garmin logo, ANT+®, Auto Lap®, Auto Pause®, Edge®, and Virtual Partner® are trademarks of Garmin Ltd. or its subsidiaries, registered in the USA and other countries. Connect IQ™, Garmin Connect™, Garmin Express™, Varia™, Varia Vision™, and Vector™ are trademarks of Garmin Ltd. or its subsidiaries. These trademarks may not be used without the express permission of Garmin.

The Bluetooth® word mark and logos are owned by the Bluetooth SIG, Inc. and any use of such marks by Garmin is under license. The Cooper Institute®, as well as any related trademarks, are the property of The Cooper Institute. Advanced heartbeat analytics by Firstbeat. Di2™ is a trademark of Shimano, Inc. Shimano® is a registered trademark of Shimano, Inc. iOS® is a registered trademark of Cisco Systems, Inc. used under license by Apple Inc. Mac® is a trademark of Apple, Inc., registered in the U.S. and other countries. microSD® and the microSDHC logo are trademarks of SD-3C, LLC. Training Stress Score™ (TSS), Intensity Factor™ (IF), and Normalized Power™ (NP) are trademarks of Peaksware, LLC. STRAVA and Strava™ are trademarks of Strava, Inc. Wi‑Fi® is a registered trademark of Wi-Fi Alliance Corporation. Windows® is a registered trademark of Microsoft Corporation in the United States and other countries. Other trademarks and trade names are those of their respective owners.

This product is ANT+® certified. Visit www.thisisant.com/directory for a list of compatible products and apps.

M/N: A03164

Introduction.....................................................................1

Device Overview......................................................................... 1

Pairing Your Smartphone........................................................... 1

Home Screen Overview.............................................................. 1

Viewing Widgets.................................................................... 1

Using the Touchscreen.......................................................... 1

Locking the Touchscreen....................................................... 1

Charging the Device................................................................... 2

About the Battery................................................................... 2

Installing the Standard Mount..................................................... 2

Installing the Out-Front Mount.................................................... 2

Releasing the Edge................................................................2

Acquiring Satellite Signals.......................................................... 2

Training........................................................................... 3

Going for a Ride..........................................................................3

Segments....................................................................................3

Strava™ Segments................................................................ 3

Using the Strava Segment Explore Widget....................... 3

Following a Segment From the Web......................................3

Enabling Segments................................................................ 3

Racing a Segment................................................................. 3

Viewing Segment Details....................................................... 4

Segment Options................................................................... 4

Deleting a Segment............................................................... 4

Workouts.....................................................................................4

Creating a Workout................................................................ 4

Repeating Workout Steps...................................................... 4

Editing a Workout...................................................................4

Following a Workout From the Web.......................................4

Starting a Workout................................................................. 4

Stopping a Workout............................................................... 4

Deleting a Workout................................................................ 5

About the Training Calendar....................................................... 5

Using Garmin Connect Training Plans...................................5

Training Indoors.......................................................................... 5

Pairing Your ANT+ Indoor Trainer......................................... 5

Using an ANT+ Indoor Trainer............................................... 5

Setting Resistance............................................................ 5

Setting Target Power........................................................ 5

Interval Workouts........................................................................ 5

Creating an Interval Workout................................................. 5

Starting an Interval Workout.................................................. 5

Setting a Training Target............................................................ 6

My Stats........................................................................... 6

Performance Measurements...................................................... 6

Training Status....................................................................... 6

About VO2 Max. Estimates.................................................... 6

Getting Your VO2 Max. Estimate...................................... 7

Tips for Cycling VO2 Max. Estimates................................7

Training Load......................................................................... 7

Getting Your Training Load Estimate................................ 7

Recovery Time....................................................................... 7

Viewing Your Recovery Time............................................ 7

Getting Your FTP Estimate.................................................... 7

Conducting an FTP Test................................................... 8

Automatically Calculating FTP.......................................... 8

Viewing Your Stress Score.................................................... 8

Turning Off Performance Notifications................................... 8

Personal Records....................................................................... 8

Viewing Your Personal Records............................................ 8

Reverting a Personal Record................................................. 8

Deleting a Personal Record................................................... 8

Training Zones............................................................................ 8

Navigation....................................................................... 8

Locations.................................................................................... 8

Marking Your Location........................................................... 8

Saving Locations from the Map............................................. 8

Navigating to a Location........................................................ 9

Navigating Back to Start........................................................ 9

Stopping Navigation............................................................... 9

Editing Locations....................................................................9

Deleting a Location................................................................ 9

Projecting a Location............................................................. 9

Courses...................................................................................... 9

Planning and Riding a Course............................................... 9

Following a Course From Garmin Connect............................9

Creating and Riding a Round-Trip Course.......................... 10

Tips for Training with Courses............................................. 10

Viewing Course Details........................................................ 10

Displaying a Course on the Map..................................... 10

Stopping a Course............................................................... 10

Deleting a Course................................................................ 10

Course Options.................................................................... 10

Map Settings............................................................................. 10

Changing the Map Orientation............................................. 10

Route Settings.......................................................................... 10

Selecting an Activity for Route Calculation.......................... 11

Connected Features..................................................... 11

Bluetooth Connected Features................................................. 11

Playing Audio Alerts During Your Activity............................ 11

Starting a GroupTrack Session............................................ 11

Tips for GroupTrack Sessions.........................................11

Transferring Files to Another Edge Device.......................... 12

Incident Detection................................................................ 12

Setting Up Incident Detection......................................... 12

Setting Up Rider Information and Emergency

Contacts.......................................................................... 12

Turning Incident Detection On and Off........................... 12

Viewing Your Emergency Contacts.................................12

Cancelling an Automated Message................................ 12

Sending a Status Update After an Incident..................... 12

Wi‑Fi Connected Features........................................................ 12

Setting Up Wi‑Fi Connectivity.............................................. 12

Wi‑Fi Settings.......................................................................12

Wireless Sensors......................................................... 13

Installing the Speed Sensor...................................................... 13

Installing the Cadence Sensor.................................................. 13

About the Speed and Cadence Sensors............................. 13

Data Averaging for Cadence or Power................................ 13

Putting On the Heart Rate Monitor........................................... 13

Setting Your Heart Rate Zones............................................ 14

About Heart Rate Zones................................................. 14

Fitness Goals.................................................................. 14

Tips for Erratic Heart Rate Data...........................................14

Pairing Your Wireless Sensors................................................. 14

Training with Power Meters...................................................... 14

Setting Your Power Zones................................................... 14

Calibrating Your Power Meter.............................................. 14

Pedal-Based Power............................................................. 15

Cycling Dynamics................................................................ 15

Using Cycling Dynamics................................................. 15

Updating the Vector Software Using the Edge Device........ 15

Using Electronic Shifters...........................................................15

Situational Awareness.............................................................. 15

History........................................................................... 15

Viewing Your Ride.................................................................... 15

Viewing Your Time in Each Training Zone.......................... 15

Viewing Data Totals............................................................. 16

Table of Contents i

Deleting a Ride......................................................................... 16

Garmin Connect........................................................................16

Sending Your Ride to Garmin Connect............................... 16

Data Recording......................................................................... 16

Data Management.................................................................... 16

Connecting the Device to Your Computer........................... 16

Transferring Files to Your Device........................................ 16

Deleting Files....................................................................... 16

Disconnecting the USB Cable..............................................16

Customizing Your Device............................................ 17

Connect IQ Downloadable Features........................................ 17

Profiles...................................................................................... 17

Setting Up Your User Profile................................................ 17

About Lifetime Athletes........................................................ 17

About Training Settings............................................................ 17

Updating Your Activity Profile.............................................. 17

Adding a Data Screen.......................................................... 17

Editing a Data Screen.......................................................... 17

Rearranging Data Screens.................................................. 18

Changing the Satellite Setting............................................. 18

Alerts.................................................................................... 18

Setting Range Alerts....................................................... 18

Setting a Recurring Alert................................................. 18

Auto Lap...............................................................................18

Marking Laps by Position................................................ 18

Marking Laps by Distance............................................... 18

Marking Laps by Time..................................................... 18

Using Auto Sleep................................................................. 18

Using Auto Pause................................................................ 18

Using Auto Scroll................................................................. 19

Starting the Timer Automatically.......................................... 19

Phone Settings......................................................................... 19

System Settings........................................................................ 19

Display Settings................................................................... 19

Data Recording Settings...................................................... 19

Changing the Units of Measure........................................... 19

Turning the Device Tones On and Off................................. 19

Changing the Device Language.......................................... 19

Time Zones.......................................................................... 19

Device Information....................................................... 19

Specifications............................................................................19

Edge Specifications............................................................. 19

Heart Rate Monitor Specifications....................................... 20

Speed Sensor and Cadence Sensor Specifications............ 20

Device Care.............................................................................. 20

Cleaning the Device............................................................. 20

Caring for the Heart Rate Monitor........................................ 20

Installing a Memory Card.......................................................... 20

User Replaceable Batteries...................................................... 20

Replacing the Heart Rate Monitor Battery........................... 20

Replacing the Speed Sensor or Cadence Sensor Battery... 21

Troubleshooting........................................................... 21

Resetting the Device.................................................................21

Restoring the Default Settings............................................. 21

Clearing User Data and Settings......................................... 21

Maximizing Battery Life.............................................................21

Turning On Battery Save Mode........................................... 21

Improving GPS Satellite Reception.......................................... 21

Setting Your Elevation.............................................................. 21

Temperature Readings............................................................. 21

My device is in the wrong language......................................... 21

Replacement O-rings................................................................ 21

Viewing Device Information...................................................... 21

Updating the Software Using Garmin Connect Mobile............. 22

Updating the Software Using Garmin Express......................... 22

Product Updates

Getting More Information.......................................................... 22

....................................................................... 22

Appendix....................................................................... 22

Data Fields................................................................................22

VO2 Max. Standard Ratings..................................................... 24

FTP Ratings.............................................................................. 24

Heart Rate Zone Calculations...................................................25

Wheel Size and Circumference................................................ 25

Radio Frequency Exposure...................................................... 25

Index.............................................................................. 26

ii Table of Contents

Introduction

WARNING

See the Important Safety and Product Information guide in the product box for product warnings and other important information.

Always consult your physician before you begin or modify any exercise program.

Device Overview

Home Screen Overview

The home screen gives you quick access to all the features of the Edge device.

Select to go for a ride. Use the arrows to change your activity profile.

Navigation Select to mark a location, search for locations, and create

Training Select to access your segments, workouts, and other

History Select to access your previous rides and totals.

My Stats Select to access your performance metrics, personal

Viewing Widgets

Your device is preloaded with several widgets, and more are available when you pair your device with a smartphone or other compatible device.

From the home screen, swipe down from the top of the

screen.

or navigate a course.

training options.

records, and user profile.

Select to access connected features and settings.

Select to access your Connect IQ™ apps, widgets, and data fields.

Memory card slot

(under cover)

Electrical contacts Charge using an Edge external battery pack

NOTE: Go to buy.garmin.com to purchase optional accessories.

Select to enter sleep mode and wake the device.

Hold to turn the device on and off and lock the touchscreen.

Select to mark a new lap.

Select to start and stop the activity timer.

Install an optional microSD® card.

accessory.

Pairing Your Smartphone

To use the connected features of the Edge 1030 device, it must be paired directly through the Garmin Connect™ Mobile app, instead of from the Bluetooth® settings on your smartphone.

From the app store on your smartphone, install and open the

Garmin Connect Mobile app. Hold to turn on the device.

The first time you turn on the device, you will select the device language. The next screen prompts you to pair with your smartphone.

TIP: You can swipe down on the home screen to view the settings widget, and select Phone > Pair Smartphone to manually enter pairing mode.

Select an option to add your device to your Garmin Connect

account:

• If this is the first device you have paired with the Garmin

Connect Mobile app, follow the on-screen instructions.

• If you have already paired another device with the Garmin

Connect Mobile app, from the settings menu, select

Garmin Devices > Add Device, and follow the on-screen

instructions.

After you pair successfully, a message appears, and your device syncs automatically with your smartphone.

The settings widget appears. A flashing icon means the device is searching. You can select any icon to change the settings.

Swipe left or right to view more widgets.

The next time you swipe down to view the widgets, the last widget you viewed appears.

Using the Touchscreen

• When the timer is running, tap the screen to view the timer overlay.

The timer overlay allows you to return to the home screen during a ride.

• Select to return to the home screen.

• Swipe or select the arrows to scroll.

• Select to return to the previous page.

• Select to save your changes and close the page.

• Select to close the page and return to the previous page.

• Select to search near a location.

• Select to delete an item.

• Select for more information.

Locking the Touchscreen

You can lock the screen to prevent inadvertent screen touches.

• Hold , and select Lock Screen.

• During an activity, select .

Introduction 1

Charging the Device

NOTICE

To prevent corrosion, thoroughly dry the USB port, the weather cap, and the surrounding area before charging or connecting to a computer.

The device is powered by a built-in lithium-ion battery that you can charge using a standard wall outlet or a USB port on your computer.

NOTE: The device will not charge when outside the approved temperature range (Edge Specifications, page 19).

Pull up the weather cap À from the USB port Á.

Plug the small end of the USB cable into the USB port on the

device. Plug the large end of the USB cable into an AC adapter or a

computer USB port. Plug the AC adapter into a standard wall outlet.

When you connect the device to a power source, the device turns on.

Charge the device completely.

About the Battery

WARNING

This device contains a lithium-ion battery. See the Important Safety and Product Information guide in the product box for

product warnings and other important information.

Installing the Standard Mount

For the best GPS reception, position the bike mount so the front of the device is oriented toward the sky. You can install the bike mount on the stem or the handlebars.

Select a secure location to mount the device where it does

not interfere with the safe operation of your bike. Place the rubber disk À on the back of the bike mount.

Two rubber disks are included, and you can select the disk that best fits your bike. The rubber tabs align with the back of the bike mount so it stays in place.

Installing the Out-Front Mount

Select a secure location to mount the Edge device where it

does not interfere with the safe operation of your bike. Use the hex key to remove the screw À from the handlebar

connector Á.

Place the rubber pad around the handlebar:

• If the handlebar diameter is 25.4 mm, use the thicker pad.

• If the handlebar diameter is 31.8 mm, use the thinner pad. Place the handlebar connector around the rubber pad.

Replace and tighten the screw.

NOTE: Garmin® recommends tightening the screw so the

mount is secure, with a maximum torque specification of 7 lbf-in. (0.8 N-m). You should check the tightness of the screw periodically.

Align the tabs on the back of the Edge device with the bike

mount notches Â.

Press down slightly and turn the Edge device clockwise until

it locks into place.

Releasing the Edge

Turn the Edge clockwise to unlock the device.

Lift the Edge off the mount.

Place the bike mount on the bike stem.

Attach the bike mount securely using the two bands Á.

Align the tabs on the back of the device with the bike mount

notches Â. Press down slightly and turn the device clockwise until it

locks into place.

2 Introduction

Acquiring Satellite Signals

The device may need a clear view of the sky to acquire satellite signals. The time and date are set automatically based on the GPS position.

Go outdoors to an open area.

The front of the device should be oriented toward the sky. Wait while the device locates satellites.

It may take 30–60 seconds to locate satellite signals.

Training

Going for a Ride

If your device was packaged with an ANT+® sensor, they are already paired and can be activated during initial setup.

Hold to turn on the device.

Go outside, and wait while the device locates satellites.

The satellite bars turn green when the device is ready. From the home screen, select or to select an activity

profile. Select .

Select to start the activity timer.

NOTE: History is recorded only while the activity timer is

running. Swipe left or right to view additional data screens.

You can swipe down from the top of the data screens to view the widgets.

If necessary, tap the screen to view the timer overlay.

Select to stop the activity timer.

TIP: Before you save this ride and share it on your Garmin

Connect account, you can change the ride type. Accurate ride type data is important for creating bike friendly courses.

Select Save Ride.

Select .

Segments

Following a segment: You can send segments from your

Garmin Connect account to your device. After a segment is saved to your device, you can follow the segment.

NOTE: When you download a course from your Garmin Connect account, all segments in the course are downloaded automatically.

Racing a segment: You can race a segment, trying to match or

exceed your personal record or other cyclists who have ridden the segment.

Strava™ Segments

You can download Strava segments to your Edge 1030 device. Follow Strava segments to compare your performance with your past rides, friends, and pros who have ridden the same segment.

To sign up for a Strava membership, go to the segments widget in your Garmin Connect account. For more information, go to

www.strava.com.

The information in this manual applies to both Garmin Connect segments and Strava segments.

Using the Strava Segment Explore Widget

The Strava Segment Explore widget allows you to view and ride nearby Strava segments.

From the Strava Segment Explore widget, select a segment.

Select an option.

• Select to star the segment in your Strava account.

• Select Download > Ride to download a segment to your

device and ride it.

• Select Ride to ride a downloaded segment. Select or to view your segment times, the best times of

your friends, and the time of the segment leader.

Following a Segment From the Web

Before you can download and follow a segment from Garmin Connect, you must have a Garmin Connect account (Garmin

Connect, page 16).

Connect the device to your computer using the USB cable.

NOTE: If you are using Strava segments, your favorite

segments are transferred automatically to your device when it is connected to Garmin Connect Mobile or your computer.

Go to connect.garmin.com.

Create a new segment, or select an existing segment.

Select Send to Device.

Disconnect the device, and turn it on.

Select Training > Segments.

Select the segment.

Select Map > Ride.

Enabling Segments

You can enable segment racing and prompts that alert you to approaching segments.

Select Training > Segments.

Select a segment.

Select Enable.

NOTE: Prompts alerting you to approaching segments

appear only for enabled segments.

Racing a Segment

Segments are virtual race courses. You can race a segment, and compare your performance to past activities, other riders' performance, connections in your Garmin Connect account, or other members of the cycling community. You can upload your activity data to your Garmin Connect account to view your segment position.

NOTE: If your Garmin Connect account and Strava account are linked, your activity is automatically sent to your Strava account so you can review the segment position.

Select to start the activity timer, and go for a ride.

When your path crosses an enabled segment, you can race the segment.

Start racing the segment.

The segment data screen appears automatically.

Training 3

If necessary, select or to change your goal during your

race. You can race against the segment leader, your past

performance, or other riders (if applicable). The goal automatically adjusts based on your current performance.

A message appears when the segment is complete.

Viewing Segment Details

Select Training > Segments.

Select a segment.

Select an option:

• Select Map to view the segment on the map.

• Select Elevation to view an elevation plot of the segment.

• Select Leaderboard to view the ride times and average speeds for the segment leader, group leader or challenger, your personal best time and average speed, and other riders (if applicable).

TIP: You can select a leaderboard entry to change your segment race goal.

Segment Options

Select Training > Segments > . Turn Guidance: Enables or disables turn prompts. Search: Allows you to search for saved segments by name. Enable/Disable: Enables or disables the segments currently

loaded on the device.

Delete: Allows you to delete all or multiple saved segments from

the device.

Deleting a Segment

Select Training > Segments.

Select a segment.

Select > .

Workouts

You can create custom workouts that include goals for each workout step and for varied distances, times, and calories. You can create workouts using Garmin Connect, and transfer them to your device. You can also create and save a workout directly on your device.

You can schedule workouts using Garmin Connect. You can plan workouts in advance and store them on your device.

Creating a Workout

Select Training > Workouts > Create New.

Enter a workout name, and select .

Select Step Type to specify the type of workout step.

For example, select Rest to use the step as a rest lap. During a rest lap, the timer continues to run and data is

recorded.

Select Duration to specify how the step is measured.

For example, select Distance to end the step after a specific distance.

If necessary, enter a custom value for the duration.

Select Target to choose your goal during the step.

For example, select Heart Rate Zone to maintain a consistent heart rate during the step.

If necessary, select a target zone or enter a custom range.

For example, you can select a heart rate zone. Each time you exceed or drop below the specified heart rate, the device beeps and displays a message.

Select to save the step.

Select Add New Step to add additional steps to the workout.

Select to save the workout.

Repeating Workout Steps

Before you can repeat a workout step, you must create a workout with at least one step.

Select Add New Step.

Select Step Type.

Select an option:

• Select Repeat to repeat a step one or more times. For example, you can repeat a 5-mile step ten times.

• Select Repeat Until to repeat a step for a specific duration. For example, you can repeat a 5-mile step for 60 minutes or until your heart rate reaches 160 bpm.

Select Back To Step, and select a step to repeat.

Select to save the step.

Editing a Workout

Select Training > Workouts.

Select a workout.

Select .

Select a step, and select Edit Step.

Change the step attributes, and select .

Select to save the workout.

Following a Workout From the Web

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

page 16).

Connect the device to your computer.

Go to www.garminconnect.com.

Create and save a new workout.

Select Send to Device, and follow the on-screen

instructions. Disconnect the device.

Starting a Workout

Select Training > Workouts.

Select a workout.

Select Ride.

After you begin a workout, the device displays each step of the workout, the target (if any), and current workout data. An audible alarm sounds when you are about to finish a workout step. A message appears, counting down the time or distance until a new step begins.

Stopping a Workout

• At any time, select to end a workout step and begin the next step.

• At any time, swipe up from the bottom of the screen, and select Restart Step to end a workout step and restart it.

4 Training

• At any time, select to stop the activity timer.

• At any time, swipe down from the top of the screen, and on the controls widget, select Stop Workout > to end the workout.

Deleting a Workout

Select Training > Workouts.

Select a workout.

Select > > .

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 16).

You can browse Garmin Connect to find a training plan, schedule workouts and courses, and download the plan to your device.

Connect the device to your computer.

Go to www.garminconnect.com.

Select and schedule a training plan.

Review the training plan in your calendar.

Select , and follow the on-screen instructions.

Select an option:

• Select Follow a Course to follow a saved course (Courses, page 9).

• Select Follow an Activity to follow a saved ride (Going for

a Ride, page 3).

• Select Follow a Workout to follow a power-based workout downloaded from your Garmin Connect account (Workouts, page 4).

Select a course, activity, or workout.

Select Ride.

Select an activity profile.

Select to start the timer.

The trainer increases or decreases resistance based on the elevation information in the course or ride.

Setting Resistance

Select Training > Indoor Trainer > Set Resistance.

Set the resistance force applied by the trainer.

Select an activity profile.

Start pedaling.

If necessary, you can adjust the resistance during your

activity.

Setting Target Power

Select Training > Indoor Trainer > Set Target Power.

Set the target power value.

Select an activity profile.

Start pedaling.

The resistance force applied by the trainer is adjusted to maintain a constant power output based on your speed.

If necessary, you can adjust the target power output during

your activity.

Training Indoors

The device includes an indoor activity profile where GPS is turned off. You can turn off GPS when you are training indoors or to save battery life.

NOTE: Any change to the GPS setting is saved to the active profile.

Select > Activity Profiles.

Select a profile.

Select GPS Mode > Off.

When GPS is turned off, speed and distance are not available unless you have an optional sensor that sends speed and distance data to the device.

Pairing Your ANT+ Indoor Trainer

Bring the device within 3 m (10 ft.) of the ANT+ indoor trainer.

Select Training > Indoor Trainer > Pair ANT+ Bike Trainer.

Select the indoor trainer to pair with your device.

Select Add.

When the indoor trainer is paired with your device, the indoor trainer appears as a connected sensor. You can customize your data fields to display sensor data.

Using an ANT+ Indoor Trainer

Before you can use a compatible ANT+ indoor trainer, you must mount your bike on the trainer and pair it with your device (Pairing Your ANT+ Indoor Trainer, page 5).

You can use your device with an indoor trainer to simulate resistance while following a course, activity, or workout. While using an indoor trainer, GPS is turned off automatically.

Select Training > Indoor Trainer.

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 when you are riding a known distance. When you select , the device records an interval and moves to a rest interval.

Creating an Interval Workout

Select Training > Intervals > Edit > Intervals > Type.

Select Distance, Time, or Open.

TIP: You can create an open-ended interval by setting the

type to Open. If necessary, enter a distance or time interval value for the

workout, and select . Select Rest.

Select Distance, Time, or Open.

If necessary, enter a distance or time value for the rest

interval, and select . 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

Select Training > Intervals > Do Workout.

Select to start the timer.

When your interval workout has a warm up, select to

begin the first interval.

Training 5

Follow the on-screen instructions.

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

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, or distance and speed goal. During your training activity, the device gives you real-time feedback about how close you are to achieving your training target.

Select Training > Set a Target.

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 Speed to select a distance and speed target.

The training target screen appears, indicating your estimated finish time. The estimated finish time is based on your current performance and the time remaining.

Select .

Select to start the activity timer.

If necessary, scroll to view the Virtual Partner screen.

After you complete your activity, select > Save Ride.

My Stats

The Edge 1030 device can track your personal statistics and calculate performance measurements. Performance measurements require a compatible heart rate monitor or power meter.

Performance Measurements

These performance measurements are estimates that can help you track and understand your training activities and race performances. The measurements require a few activities using wrist-based heart rate or a compatible chest heart rate monitor. Cycling performance measurements require a heart rate monitor and a power meter.

These estimates are provided and supported by Firstbeat. For more information, go to www.garmin.com/physio.

NOTE: The estimates may seem inaccurate at first. The device requires you to complete a few activities to learn about your performance.

Training status: Training status shows you how your training

affects your fitness and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period.

VO2 max.: VO2 max. is the maximum volume of oxygen (in

milliliters) you can consume per minute per kilogram of body weight at your maximum performance.

Recovery time: The recovery time displays how much time

remains before you are fully recovered and ready for the next hard workout.

Training load: Training load is the sum of your excess post-

exercise oxygen consumption (EPOC) over the last 7 days. EPOC is an estimate of how much energy it takes for your body to recover after exercise.

HRV stress test: The HRV (heart rate variability) stress test

requires a Garmin chest heart rate monitor. The device records your heart rate variability while standing still for 3 minutes. It provides your overall stress level. The scale is 1 to 100, and a lower score indicates a lower stress level.

Performance condition: Your performance condition is a real-

time assessment after 6 to 20 minutes of activity. It can be added as a data field so you can view your performance condition during the rest of your activity. It compares your real-time condition to your average fitness level.

Functional threshold power (FTP): The device uses your user

profile information from the initial setup to estimate your FTP. For a more accurate rating, you can conduct a guided test.

Training Status

Training status shows you how your training affects your fitness level and performance. Your training status is based on changes to your training load and VO2 max. over an extended time period. You can use your training status to help plan future training and continue improving your fitness level.

Peaking: Peaking means that you are in ideal race condition.

Your recently reduced training load is allowing your body to recover and fully compensate for earlier training. You should plan ahead, since this peak state can only be maintained for a short time.

Productive: Your current training load is moving your fitness

level and performance in the right direction. You should plan recovery periods into your training to maintain your fitness level.

Maintaining: Your current training load is enough to maintain

your fitness level. To see improvement, try adding more variety to your workouts or increasing your training volume.

Recovery: Your lighter training load is allowing your body to

recover, which is essential during extended periods of hard training. You can return to a higher training load when you feel ready.

Unproductive: Your training load is at a good level, but your

fitness is decreasing. Your body may be struggling to recover, so you should pay attention to your overall health including stress, nutrition, and rest.

Detraining: Detraining occurs when you are training much less

than usual for a week or more, and it is affecting your fitness level. You can try increasing your training load to see improvement.

Overreaching: Your training load is very high and

counterproductive. Your body needs a rest. You should give yourself time to recover by adding lighter training to your schedule.

No Status: The device needs one or two weeks of training

history, including activities with VO2 max. results from running or cycling, to determine your training status.

About VO2 Max. Estimates

VO2 max. is the maximum volume of oxygen (in milliliters) you can consume per minute per kilogram of body weight at your maximum performance. In simple terms, VO2 max. is an indication of athletic performance and should increase as your level of fitness improves. VO2 max. estimates are provided and

6 My Stats

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