GEONAUTE ONmove 510, ONmove 710 User Manual

Content
A word from the product manager ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������4
1� Product composition ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������4
2� Charging the battery ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������4
3� Switch on and set the product ��������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������4
4� Installing the heart rate monitor belt ����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������5
5� Key functions ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������5
6� The watch’s main menus �����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������5
7� Activities offered by your GPS ��������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������6
8� Starting a session�����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������6
8.1. Searching for the satellite signal ......................................................................................................................................................................................6
9� How to use in free mode ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������7
9.1.1. Target zone ...................................................................................................................................................................................................................7
9.1.2. Lap information .............................................................................................................................................................................................................7
9.3 Session progress ..............................................................................................................................................................................................................8
9.3.1 Starting the session .......................................................................................................................................................................................................8
9.3.2. “My indicators” display ..................................................................................................................................................................................................8
9.3.4. Pausing and stopping a session ...................................................................................................................................................................................8
9.4. Other displays available during session ..........................................................................................................................................................................8
9.4.2. “My route” display .........................................................................................................................................................................................................9
9.5. Summary of session ........................................................................................................................................................................................................9
10� How to use the training mode �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������9
10.1. Modifying a training programme ...................................................................................................................................................................................9
10.1.2. Structure and modication of a pyramid training programme .................................................................................................................................. 11
10.1.2.1. Structure of a pyramid training programme ..........................................................................................................................................................11
10.1.2.2. Modifying a pyramid training programme .............................................................................................................................................................11
10.2. Creating my training programme .................................................................................................................................................................................13
10.4. Using a training programme ........................................................................................................................................................................................14
10.4.1. Specify activity options .............................................................................................................................................................................................15
10.4.2.1. Warm-up ................................................................................................................................................................................................................15
10.4.2.3. Series-break ..........................................................................................................................................................................................................16
10.4.2.4. The Cool down .......................................................................................................................................................................................................16
10.4.2.5. End of training .......................................................................................................................................................................................................16
11� Using the challenge mode �����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������17
11.1. Free race ......................................................................................................................................................................................................................17
11.1.1. Free race with route ..................................................................................................................................................................................................17
11.1.1.1. Set your run ...........................................................................................................................................................................................................17
11.1.1.2. Start the race .........................................................................................................................................................................................................18
11.1.1.3. End of the race .......................................................................................................................................................................................................18
11.1.2. Free race with distance .............................................................................................................................................................................................18
11.1.3. Unlimited free race ....................................................................................................................................................................................................19
11.3.2. Doing the eld test ....................................................................................................................................................................................................19
12� How to use guiding ����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������20
12.1. Create and select a route ............................................................................................................................................................................................20
12.1.1. Create a route ...........................................................................................................................................................................................................20
12.1.1.1. Using MyGeonaute ................................................................................................................................................................................................20
12.1.1.2.1. Select a route .....................................................................................................................................................................................................20
12.1.1.2.2. Route direction and guiding pop-up ....................................................................................................................................................................21
12.3.2.1. Directional pop-ups ................................................................................................................................................................................................22
12.3.2.2. Pop-up alert out of track ........................................................................................................................................................................................22
13� Using the stretching mode ����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������22
14� Using the indoor mode ����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������23
15� The library �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������23
15.1. Consult a session ........................................................................................................................................................................................................23
16� Settings �����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������24
16.2. Personalising the interface ..........................................................................................................................................................................................24
16.2.1. Display ......................................................................................................................................................................................................................24
16.2.2. Fast Touch (ONmove 710 only) ................................................................................................................................................................................25
16.2.3. Beeps........................................................................................................................................................................................................................25
16.2.5. Lighting .....................................................................................................................................................................................................................26
16.3. General .......................................................................................................................................................................................................................26
16.3.2. Time ..........................................................................................................................................................................................................................26
16.3.3. Units..........................................................................................................................................................................................................................26
16.4. User .............................................................................................................................................................................................................................26
16.5.1. Pairing with cardio belt monitor ................................................................................................................................................................................26
16.5.3. Activate the HR monitor ............................................................................................................................................................................................27
16.6. Upgrade/maintenance .................................................................................................................................................................................................27
16.6.2. Default settings ........................................................................................................................................................................................................28
17� Safety functions����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������29
17.2. Display GPS position ...................................................................................................................................................................................................29
18� Transfer data to your PC ��������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������29
18.1. Install MyGeonaute .....................................................................................................................................................................................................29
18.2. Connect your watch to your PC ...................................................................................................................................................................................29
18.3. Importing your sessions ...............................................................................................................................................................................................29
18.4. View your sessions ......................................................................................................................................................................................................30
19� Troubleshooting ���������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������30
19.1. Abnormal speed and distance .....................................................................................................................................................................................30
19.2. Detecting HR monitor belt (ONmove 710 only) ...........................................................................................................................................................30
19.5. Low watch battery ........................................................................................................................................................................................................30
19.6. Restore default settings ...............................................................................................................................................................................................30
19.7. The watch has frozen and is not responding ...............................................................................................................................................................31
19.8. The watch’s memory is low ..........................................................................................................................................................................................31
20� Summary of available functions �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������31
21� Technical features ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������31
22� Compatible accessories ��������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������32
23� Change HR belt battery (ONmove 710 only) ������������������������������������������������������������������������������������������������������������������������������������������������������������������32
24� Recommendations for use ����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������33
25� Guarantee ��������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������33
26� Contact us �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������33
27� Index ����������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������34
A word from the product manager
Thank you for choosing this product for your running sessions. The ONmove 510 watch or ONmove 710 heart rate monitor have been specially designed to meet the needs of runners. They provide support during exercise, whatever your approach to running. If you want to improve, use the training mode. If you want to run freely but monitor your effort, use the free mode and target zones. If you like to discover new routes when running, take advantage of our guiding options. If you are very competitive, the challenge mode is perfect for you. After your session, you’ll be able to view the routes you’ve completed, analyse your sessions and monitor your progress using MyGeonaute. The navigation menu, which is available in 7 languages, will ensure that you quickly become familiar with the product. You can also personalize the screen which means you can access any information you want and only the information you want. We hope you enjoy your running sessions using your new product.
1� Product composition
ONmove 510 ONmove 710
GPS Watch
USB cable to charge the battery and transfer information to your PC
Heart rate monitor belt
2� Charging the battery
Plug in the USB power adapter to a USB plug and the pincers to your watch.
Connect to a USB port
Connect to your watch
S/N: 000000
W KALENJI 300 GPS
INPUT: XXXXX XXX XXX X MADE IN XXX XXX
S/N: 000000
W KALENJI 300 GPS
INPUT: XXXXX XXX XXX X MADE IN XXX XXX
The 4 metal connectors of the pincers must be completely inserted into the 4 corresponding slots on the back of the watch.
80%
When the watch is switched off and the USB cable plugged in, the battery indicator shows the battery charge level.
You are advised to switch off the product after use to extend battery life.
3� Switch on and set the product
Switch on the watch by pressing the ON key. The rst setting screen, “language”, will appear. Set your product by entering: language, time, units, gender, date of birth, weight, height, max HR (maximum heart rate), max resting HR (resting heart rate). Maximum heart rate is automatically calculated from your age but can be adjusted manually. Keys used for setting:
Return to the previous screen
Increase the previous
value or choose in the list
Reduce the value or choose
the next in the list
On/off (long press).
Validating the setting
language
English
4
4� Installing the heart rate monitor belt
This chapter only relates to the ONmove 710 model.
Setting up the belt
1
Sensors
2 3
Reception cone
*118.08 inches
5� Key functions
4
1
6
2
5
3
7
activities
1. top: previous choice from list, increase a value, previous page of indicators from “my indicators” display, zoom in on “my route” display.
2. bottom: next choice from list, decrease a value, next page of indicators from “my indicators” display, zoom out on “my route” display.”
3. start/pause: enter main menu of GPS, conrm a choice, start/stop the stopwatch during a session. Unlock product (hold down) when in energy saving mode.
4. back: return to the previous menu or screen.
5.
: turn the product on or off (hold down), illuminate screen.
The side keys only work once a session is underway.
6.
screen: to change display during the session.
7. lap: to take lap times manually.
6� The watch’s main menus
After setting, and then each time you switch the watch on, your GPS will display the time, date and battery level.
To access product functions more quickly, you can press OK to eliminate the "Kalenji" and "Geonaute technology" screen animations that appear when you switch your watch on.
Energy saving mode
After 5 minutes of inactivity, the watch will automatically switch to energy saving mode, indicated by a closed padlock sign at top right hand corner of screen. To exit energy saving mode and access main menu, hold down the OK key.
Press OK to access the GPS menu. The
key lets you return to the time. 4 menus are listed and can be accessed by pressing OK. To navigate between menus use the and keys. To enter the menu of your choice, press the OK key. To display the time again, press the key.
5
activities
The activities menu lets you access the watch’s different modes, most notably, free session, training, challenge, stretching and indoor
activities, on which you will nd a detailed presentation in the following chapter.
my library
The library menu gathers the detailed reports of your sessions, your route and updates you on memory storage capacity.
settings
The menu settings let you adjust the product interface (display, sound etc.), the general parameters (language, time etc.) or user information (age, weight etc.). They also let you manage the heart rate monitor belt (for the ONmove 710) and access the product maintenance menu (default settings, upgrade).
safety
functions
The safety menu functions lets you locate your GPS position or be guided to to the start or nish line of a previous session.
7� Activities offered by your GPS
Free session: run at your own rhythm and regulate your pace using target zones or activate auto lap information based on time and distance. You can be
guided if a route has already been created or downloaded to the product.
Training: here you will nd the most popular running sessions ( training) or you can create your own training session (new training) then let your watch
guide you during the session.
Challenges: challenge yourself using a mode that lets you race against a virtual competitor (free race), yourself (challenge myself) or assess your MAS
(maximum aerobic speed). You can be guided if a route has already been created or downloaded to the product.
Stretches: stretches are suggested for the various muscle groups in order to improve recovery following exercise. You can launch a list of predened
stretches. You can adapt this list to your own needs.
Indoors: this mode deactivates the GPS for indoor activities (treadmill, indoor athletics) while enabling you to save your session and check your heart
rate (ONmove 710 only).
8� Starting a session
8�1� Searching for the satellite signal
Select your activity using the and keys and conrm by pressing OK� The GPS measures speed and distance. When entering free session, training and challenge modes, the watch will search for the signals of the nearest satellites.
options
route
ok
The ashing satellite sign and the partially complete progress bar show that the watch has not found sufcient satellites to provide
information on speed, distance and guiding.
ok
The lled-in, non-ashing satellite icon shows that the watch has located sufcient satellites to provide information on speed, distance
and guiding.
It is strongly recommended that you wait for a satellite reception before exercising, otherwise:
- the distance and speed values given will be incorrect.
- the watch will struggle to receive the signal if you have already started running.
When the product is not used regularly or if it is used outside the usual area, it may take longer to search for a satellite signal (1-2 minutes), the time it takes to receive a signal from the satellites covering your position.
Bad satellite reception
conditions.
The quality of satellite reception is affected by the environment and movement. In order to facilitate reception, it is recommended wherever possible to:
-
Stand in an open area away from buildings and not to stand under trees.
- Stay still while the signal is detected.
Wait for GPS signal
Start without speed and distance
If you press OK before the satellite signal is found, you will be asked if you wish to continue your search. But you can also start your activity without measuring speed and distance.
retry
indoor help
If the search for the satellite signal is not completed, you will be asked to start the search again. But you can also use the indoor mode.
route
options
6
8�2� Searching for heart rate (ONmove 710 only)
When you enter one of the free session, training or challenge modes, the watch will also check that it detects a heart rate.
For your watch to detect your heart rate correctly, the belt must be well positioned and dampened as shown in chapter 4. Installing the heart rate
monitor belt.
options
route
ok
The ashing heart indicates that the watch is searching for the heart rate monitor belt.
options
route
ok
The lled-in, non-ashing heart icon indicates that the watch has detected the belt.
If the watch has not detected the belt after 15 seconds of searching, you will be asked either:
restart
pair belt
without belt
- to begin another search attempt to locate belt.
-
to pair your belt (chapter 16.5.1. Pairing the heart rate monitor belt). In order to prevent the watch connecting with another belt, you
must stand at least 20 metres away from other ant+ heart rate monitor belts. This is only necessary during the pairing procedure which
memorises your unique belt identier. You do not need to follow this procedure when searching for your belt at the start of the free,
training and challenge modes. If the watch does not successfully pair with the belt, please refer to chapter 19.2. Detecting cardio belt.
-
to continue without the belt, if you have forgotten it or don't wish to use it. To prevent the screen from becoming cluttered with useless
information, your product will no longer display any heart rate-related information during this session.
If, when you begin your session, the watch has not detected the belt and you have not been offered the options outlined above, then your watch
will not relay the relevant heart rate information (these gures will be replaced by “--”).
9� How to use in free mode
free
You are advised to use free mode when using for rst time. This will help you become more familiar with the product and make it easier to
use before moving onto other suggested activities, especially training and challenge.
9�1� Specifying activity options
options
route
ok
When entering this mode, the watch will search for satellites and heart rate (ONmove 710 only). While it is doing this you can check and adjust your activity options.
options
auto lap
every 1.00 km
zone
150 -160 bpm
The activity options let you set a target zone and automatic lap information. You can also change activity options during the session (chapter 9.3.4. Pausing or stopping a session).
9�1�1� Target zone
options
auto lap
zone
150-160 bpm
heart rate
speed
zone
off
The target zone can be based on:
- Heart rate in beats per minute (BPM) or as a percentage of maximum heart rate (% max HR). (CW 700 GPS only).
- Speed expressed in km/h, minutes/km (’/km) or as a percentage of your Maximum Aerobic Speed (% max) if this has been entered (chapter 11.3. Maximum aerobic speed).
If you have activated a target zone (example speed between 10 and 12 km/h), the watch will alert you, for a period of 5 seconds, that you have left your target zone. A beep will alert you every time you leave your target zone provided that you have activated the pop-up alerts in the settings/personalised interface, beeps menu.
Alert showing you have exceeded your target zone Alert showing you have not reached target zone
slow down
speed up
9�1�2� Lap information
options
auto lap
every 1.00km
zone
150-160 bpm
distance
1
time
auto lap
off
Lap information can be based on:
- Distance (eg. every km).
- Time (eg. every 5 minutes).
In both cases you can choose a value from the list. If none of the values suit, select “user” from the list and enter another value using the and keys.
km/h
5' 15
30'
'
3
If you have activated automatic lap information, when the setting time or distance has elapsed, the watch will display the lap number, time or distance covered during the lap and the average speed per lap, for a 5 second period. A beep will alert you at the start of each lap provided that you have activated the alerts pop up in the settings/personalised interface, beeps menu.
13.0
10.0-12.0
9.6
10.0-12.0
10
.
9
7
options
route
ok
To start the session, once you have selected your options, return to the satellite signal screen by pressing the key several times and select OK to go to the next screen.
9�2� Select a route
The free mode also lets you choose a route and guides you along this route. Choose the route menu and select the route that you wish to take. All information relating to the creation of a route and guiding options (direction and guiding pop up) are explained in chapter 12. How to use guiding.
9�3 Session progress
9�3�1 Starting the session
ok
options
route
Once you have selected your setting options, to start the session, return to the searching for satellite signal screen by pressing the key several times and then select OK to move on to the next screen.
9�3�2� “My indicators” display
When in free mode, the watch will automatically show the “my indicators” display with useful information for your session provided in list form. 4 pages of indicators are available. If you have chosen a route (in this case see section 12. How to use guiding), the my route display will automatically be shown.
00:00’00
0km 0km
1/4
The watch displays the rst 4 pages of available indicators with the stopwatch, distance and instant speed. On this rst page CW 700 GPS
users can also access instant heart rate in beats per minute. By pressing the and keys, you can access the 3 other pages.
The settings/personalize interface/display menu allows you to congure these pages of indicators as you wish: number of pages (1 to 4), number of indicators
per page (1 to 4) and choice of indicators (chapter 16.2.1 Display).
- Press OK again to start the stopwatch and begin recording the session.
9�3�3� Taking lap times manually
Press the key to time a lap manually. The watch will then display the lap number, the lap time and the average speed during that lap, for a period of 5 seconds.
km/h
5' 15
30'
'
3
If you press the key, although you have set auto lap info (section 9.1.2 lap info) the next auto lap info will change accordingly.
For example: Auto lap info set for every km. At the 1.5km mark, you start the manual lap info (press
key).
The next auto lap info will start at 1.5km + 1km = 2.5km + 1km = 2.5km, then 3.5km, then 4.5km…
9�3�4� Pausing and stopping a session
During your session, you can pause the session and stop the stopwatch by pressing OK. You can select one of the options, in the next menu, using the and keys and then OK.
stop
restart
continue
settings
go back coordinates
Continue: re-start session where you left off. Stop: stop and save session (select yes on next screen to conrm that you wish to stop session or no to return to the pause menu). Re-start: return to the start of the session without saving (on next screen, select yes to conrm that you wish to stop session and no to
return to pause menu).
Settings: accessing product settings, activity options and product parameters (chapter 16. Settings). Go back: the watch will guide you back to the start line (chapter 12. How to use guiding). Coordinates: viewing current GPS coordinates.
9�4� Other displays available during session
In addition to the classic display on the indicators page, your watch also offers an alternative view of your session. To access this, press the key.
my indicators
my rhythm my route
9�4�1� The “My rhythm” display
The “my rhythm” display provides very visual information about your pace. This page is particularly useful if you have a dened target zone.
The indicators shown are dened automatically depending on the various parameters (example: use or otherwise of the heart rate monitor belt with the
ONmove 710) and speed or heart rate target zone etc... The following example illustrates the my rhythm display during a session without a heart rate monitor belt and with a speed target zone.
10
.
9
8
Running time
Target zone indicator with moveable cursor indicating position in target zone.
With the ONmove 710 model, if you have not chosen a target zone and you use the HR monitor belt, the watch will indicate your effort range depending on your heart rate:
- Recovery: below 70% of maximum HR,
- Endurance: between 70% and 80% of maximum HR,
- Soft resistance: between 80% and 88% of maximum HR,
- Hard resistance: above 88% of maximum HR.
9�4�2� “My route” display
The “my route” display is only available when a route has been selected at the beginning of the session (chapter 12. How to use guiding).
9�5� Summary of session
Once the session is completed and saved, you will automatically have access to a summary. Scroll down the session information by pressing the OK key.
stretching playlist
exit to main menu
detailed report
At the end of this consultation, you can:
- start a stretching session.
- see a detailed session report, including lap information.
- return to main menu.
10� How to use the training mode
training
In the training mode, you will nd different menus to meet all your different training needs.
training
In the training menu, you will nd 4 different types of running training that you can select by using the ▲ and ▼ keys:
- Interval training consisting of 30 seconds of running followed by 30 seconds recovery, repeated 10 times. This is the famous 30/30.
- A training session involving 3 soft resistance repetitions, each lasting 5 minutes, with an equivalent recovery time.
- A full pyramid training with effort phases over 200m, 400m, 600m, 800m, 400m and 200m, alternating with adapted recovery times
between each distance.
- Gradual acceleration training.
For the ONmove 710, the soft resistance and gradual acceleration training sessions are set with HR target zones.
interval
1 series of
The name of the training session and the brief description beneath will help you quickly identify the type of training chosen.
start
modify
Once you have selected the training, you can start or change the training at will. These training programmes are, therefore, also a good way of quickly creating a training programme using an existing base.
10�1� Modifying a training programme
training sessions are constructed in two different ways to cover the different possible types of training and to help you quickly devise your own training programme:
- Interval training.
- Pyramid training.
10.1.1. Structure and modication of a interval training programme
10�1�1�1� Structure of a interval training programme
interval
1 series of
In interval training, you simply specify a time or distance for the effort phase (action) and a time or distance for the recovery phase (recovery). Then you specify the number of repetitions (between 1 and 99 inclusive) and a number of series (between 1 and 6 inclusive). This format allows you to quickly create training programmes with a repeated action/recovery sequence. The 30/30 interval and soft resistance training plans are structured in this way.
The rst line of the description indicates the number of series, the second shows the number of repetitions and duration or distance of the action/recovery
phases. In this instance, 1 series of 10 repetitions of 30’’/30’.
You can use the 30/30 interval training, for example, to create an interval training programme with 3 repetitions of 500m/1 min.
10�1�1�2� Modifying a interval training programme
Use the ▲ and ▼ keys to choose the elds or amend the values, use the OK key to conrm and move to the next eld and the key to return to the menu or a higher level. Example of how to modify the 30/30 interval training programme to create a programme consisting of 2 series of 5 repetitions of 1km with 2’00’’ recovery time. Choose 30/30 interval training, then choose “modify”.
9
warm up
on
target off
The warm-up phase is automatically selected. The cursor is positioned on the icon representing the warm-up phase. Press OK to modify or press ▼ to select the number of series.
target off
ok
warm up
on
The cursor is positioned on the On key. If you want to cancel the warm-up, press the OK key and select off.
target off
warm up
ok
on
The warm-up is automatically set for 20’00. To change the warm-up time, select the value 20’00 and press OK.
distance
no limit
time
limit
warm up
You can then adjust the warm-up time by modifying either distance or time. In both instances, an alert will notify you at the end of the anticipated warm-up time. But you can also increase or decrease this time. If you choose an unlimited warm-up, there will be no alert at the end of the warm-up period.
warm up
limit
In this example, we chose to base our warm-up on distance by selecting distance on the previous screen. Choose one of the values from the proposed list or specify the value yourself by choosing user and by changing the value using the ▲ and ▼ keys.
warm up
Target off
ok
on
Once you have chosen warm-up time or distance using the ▲ and ▼ keys and then conrmed with OK, a summary of your warm-up programme will appear on your screen. You can adjust the intensity of the programme by selecting the target zone which is automatically switched to off.
zones
heart rate
warm up
speed
off
You can base your target zone on speed (in km/h or minutes/km) or, in the case of the ONmove 710 watch, on heart rate (beats per minute or as a percentage of maximum heart rate). Select off if you do not wish to use the target zone.
warm up
zones
In this example, the target zone is based on speed in km/h. Select km/h to amend values of target zone.
warm up
zones
zone
Select the lower limit and change the value using the ▲ and ▼ keys and then press OK to amend the upper limit in the same way. Press OK to conrm the target zone.
warm up
ok
on
Select OK using the ▼ key to conrm your warm-up programme.
warm up
on
The cursor will again move to the icon representing the warm-up phase.
ok
series
Using the ▼ key, select the icon, representing series and press OK to amend the content.
The cursor will move to the action phase . Press OK to amend or ▼ to change the recovery phase .
target off
action
As with the warm-up phase, you can also amend the distance or time of the action phase and set a target zone.
target off
action
In our example, a distance of 1km has been chosen for the action phase and the target phase has not been activated. Once you have specied the settings for the action sequence, press the key then the ▼ key to move the cursor to the recovery phase .
Press OK to amend the recovery phase in the same way as the action or warm-up phase.
10
1.0km
2'00''
x 10
x1
In our example, the time duration, 2’00’’ has been chosen for the recovery phase and the target zone has not been activated.
Once you have specied the settings for recovery, press the
key then the ▼ key to move the cursor to the number of repetitions which
is automatically set to 10 for each training programme.
1.0km
2'00''
x 5
x1
You can amend the number of repetitions by pressing OK, then the ▲ and ▼ keys to change the value. In our example, this has been set to 5.
1.0km
2'00''
x 5
x1
Once you have amended the number of repetitions, press OK to conrm then the ▼ key to move the cursor to the number of series (X1) and press OK.
number of series
Change the number of series by pressing the ▲ and ▼ keys.
x 2
number of series
The number of series has been set at 2. The icon indicates that the number of series has been doubled.
Press OK to move the cursor to the icon representing the number of series.
'5'00'
ok
target off
cool down
on
Press the ▼ key to select the icon representing the cool-down phase. In this training programme, the cool-down phase is set at 5’00’’ without a target zone. Press OK to amend this phase. To do this, please refer to the instructions on modifying the warm-up phase as the method is exactly the same.
save as
Once you have set the cool-down phase, select the symbol and press the OK key to save the training programme.
new training
save as
It is not possible to amend a training programme; you are therefore advised to save it as a new training programme.
new training
saved
main menu
start
Once the training programme is saved, you can:
- Start your training.
- Return to main menu.
my
trainings
To recover this training programme, start at the main menu, choose activities, training and my training.
interval 1
2 series of
The name of your training programme will automatically appear. It replicates the type of structure used (interval or pyramid) and the number created. The description indicates the number of series (2) then the number of repetitions (5) and the duration or distance of the action and recovery phases (1.00 km/02’00’’).
10.1.2. Structure and modication of a pyramid training programme
10�1�2�1� Structure of a pyramid training programme
In a pyramid training programme, each phase of training is individually dened and constitutes a block. This means that the duration or distance of each
phase can differ from the preceding phase. Furthermore, each block created can be described as an action phase or recovery phase. You can increase the sequence created by changing the number of series which can range from 1 to 6.
200m/400m/600m... ...800m/600m/400m... ...200m
complete pyramid
1 serie of:
The complete pyramid and gradual acceleration training programmes are based on this structure.
The rst line describes the number of series and then, the second the duration or distance of action sequences only.
You can use this structure to create any type of training which involves different distances or time intervals during the session.
10�1�2�2� Modifying a pyramid training programme
The principles for modifying a pyramid training programme are the same as for an interval training programme. Use the ▲ and ▼ keys to select the elds or modify the values, the OK key to conrm and move to the next eld and the key to return to the menu or a higher level.
11
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