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Intervals

Intervals are fully customizable. You can create a series of intervals, each configured for distance, or duration, or Manual advancement. You can specify the required effort for each segment, such as Warmup Up, Active, Rest, Recovery, or Cool Down. Additionally, you can create one or more repeating sets containing multiple intervals.

Tip

Ensure you enable intervals in Options to ensure they are active for your profile and activity.

Tip

The designated Lap screen should ideally include measures from the [ Previous Lap] measure category, which it does by default, providing a summary of the completed Lap. Modify this screen to add or change your preferred Lap summary measures by editing your Layout

Modifying

To modify Set repeats, tap the set once to open the repeat popup. Then, adjust the number of repeats as needed.

To modify the interval effort, tap the effort menu item to select the type of effort required for the interval:

  • Warmup Up
  • Active
  • Rest
  • Recovery
  • Cool Down

To modify the Interval type, tap the interval value, a popup will show where you can select the interval target type and set it's value:

  • Distance
  • Duration
  • Manual

Managing

Long-press an interval or set to enter list editing. On phone, select items and use the bottom action bar. On Wear, open the item's context actions while editing. Use the drag handles to reorder items, then choose Done to leave editing.

  • Turn the alert on/off for the interval
  • Add interval above
  • Add interval below
  • Add set above
  • Add set below
  • Delete
  • To reorder intervals, they can be dragged and dropped in the list.

Copying and previews

Add above/below copies the selected interval or set, including its settings, so similar steps are faster to create. On phone, live previews update as you edit and reorder. Workout preview settings let you show them on phone, watch, both or neither.

Distance targets can be set up to 25.99 km in Metric units or 15.99 mi in Imperial units. Duration targets include hours, up to 9:59:59. Use the target-type controls to choose Distance, Duration or Manual, then set the value with the wheels and confirm.

Reordering

Drag an interval to change its position, move it into an expanded set, or move it out to the root list. Expand a collapsed set before dragging an interval into it.

Drag a set to move it together with its intervals. An expanded set temporarily collapses while you drag it and expands again when you drop it. Sets cannot be nested inside other sets.

Each set and the root list must retain at least one item. A move that would leave either empty is blocked, with vibration and a brief shake of the dragged row.

Use the expand/collapse control on a set header to show or hide its intervals.

Lap Alerts

Each interval can have specific alerts setup. Alerts set on intervals take precedence over any global alerts defined in Alerts.

Tap the interval's alert toggle to turn its alert on or off. You can also long-press to enter list editing and use Alert On or Alert Off from the phone action bar or Wear context actions.

Alerts will then be attached to the interval and can be configured as desired.

To disable alerts, repeat the process to turn the Alerts off.

Options

  • Intervals enabled

    This toggle allows you to enable or disable the intervals functionality during your activities.

  • Lap warning

    This option relates to the type of feedback, Sound (beep), Vibrate or All, when you are 10 seconds from the completion of a Lap.

  • Lap Complete

    This option relates to the type of feedback, Sound (beep), Vibrate or All, when you complete a Lap.

  • Popup Duration

    This setting determines how long, in seconds, the designated Lap screen is displayed in your Layout after a Lap occurs.

  • Reset (Defaults)

    This button allows you to reset all settings and configuration for this item back to it's default values.

Intervals can be modified directly within a workout, or you can create shared intervals in the library and link them to any workouts. This offers the added benefit of centralized editing and management for intervals that are used across multiple workouts.

If you have previously setup intervals in the Library you can link them to your workout by tapping on the icon. This will show a list of available library intervals for selection.