Using The Recovery Timer; Training With Intervals; Benefits Of Interval Training - Timex IRONMAN RUN TRAINER 2.0 Manuel D'utilisation

usInG The ReCoveRy TIMeR

Heart rate recovery is the difference between your heart rate when working out and your heart rate after a
short rest period. A larger difference between your workout heart rate and your heart rate after the rest period
indicates quick recovery and therefore better conditioning.
The recovery timer measures this difference and reports the result in a popup to help you gauge your
cardiovascular health.
When turned on, the recovery timer will activate when you stop or pause the chronograph while the heart rate
sensor is collecting data.
setting up the reCovery timer
1. From the SETTINGS menu, open RECOVERy.
2. Set the TIME (the length the recovery timer will last) to 30 SECONDS, 1 MINUTE, or 2 MINUTES.
3. Set VIbRATE to ON to receive vibration alerts when the recovery timer begins or ends.
4. Set ALERT to TONE 1 or TONE 2 to receive an audible alert when the recovery timer begins or ends.
reading the reCovery popup

TRaInInG WITh InTeRvals

benefITs of InTeRval TRaInInG

Interval workouts are powerful tools that let you target and train for specific qualities (like speed, endurance,
or threshold). Interval mode helps keep track of times or distances for up to six intervals and 99 repetitions.
Intense periods of activity interspersed with recovery periods of lesser activity help you train more intensely
and for longer periods. Combining aerobic and anaerobic activity in this way helps you:
• Target workouts for improving speed, cardiovascular and muscular endurance, or other qualities
• Speed up your body's processing of lactic acid
• Reduce the risk of injury
You should set up interval workouts to train for a specific quality. Two examples are described here, but you
can create interval workouts to train for virtually any quality using the six intervals and 99 repetitions.
exampLe of enduranCe workout
To train for endurance, you might set up a classic 1-mile repeat workout: 3 to 6 repetitions of one 1-mile
interval at about half-marathon pace, followed by a 1-minute recovery period.
exampLe of speed workout
To train for speed, you might run sets of 4 x 400m: run one 400m fast interval at slightly more than your race
pace, followed by one 2-minute recovery period, and repeat 4 times.
START HR is your heart rate at the end of the workout.
END HR is your heart rate at the end of the recovery timer.
CHANGE is the difference between these values.
A larger CHANGE value indicates better conditioning.
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