Garmin INSTINCT E - Following a Workout from Garmin Connect; Following a Daily Suggested Workout; Starting an Interval Workout; Using Virtual Partner

6 Activities and Apps
2 Select an activity.
3 Hold MENU.
4 Select Training > Workouts.
5 Select a workout.
NOTE: Only workouts that are compatible with the
selected activity appear in the list.
6 Select View to view a list of workout steps
(optional).
7 Select Do Workout.
8 Press GPS to start the activity timer.
After you begin a workout, the device displays each
step of the workout, step notes (optional), the target
(optional), and the current workout data. For strength,
yoga, cardio, or Pilates activities, an instructional
animation appears.
Following a Workout From Garmin Connect
Before you can download a workout from Garmin
Connect, you must have a Garmin Connect account
(Garmin Connect, page25).
1 Select an option:
• Open the Garmin Connect app, and select .
• Go to connect.Garmin.com.
2 Select Training & Planning > Workouts.
3 Find a workout, or create and save a new workout.
4 Select or Send to Device.
5 Follow the on-screen instructions.
Following a Daily Suggested Workout
Before the watch can suggest a daily workout, you
must have a training status and VO2 max. estimate.
1 From the watch face, press GPS.
2 Select Run or Bike.
The daily suggested workout appears.
3 Select GPS, and select an option:
• To do the workout, select Do Workout.
• To discard the workout, select Dismiss.
• To preview the workout steps, select Steps.
• To update the workout target setting, select
Target Type.
• To turn off future workout notifications, select
Disable Prompt.
The suggested workout updates automatically to
changes in training habits, recovery time, and VO2 max.
Starting an Interval Workout
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > Intervals > Do Workout.
5 Press GPS to start the activity timer.
6 When your interval workout has a warm up, press
SET to begin the first interval.
7 Follow the on-screen instructions.
After you complete all of the intervals, a message
appears.
Creating an Interval Workout
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > Intervals > Edit > Interval > Type.
5 Select Distance, Time, or Open.
TIP: You can create an open-ended interval by
selecting the Open option.
6 If necessary, select Duration, enter a distance or
time interval value for the workout, and select .
7 Press BACK.
8 Select Rest > Type.
9 Select Distance, Time, or Open.
10 If necessary, enter a distance or time value for the
rest interval, and select .
11 Press BACK.
12 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.
Using Virtual Partner
Your Virtual Partner is a training tool designed to help
you meet your goals. You can set a pace for the Virtual
Partner and race against it.
NOTE: This feature is not available for all activities.
1 Hold MENU.
2 Select Activities & Apps.
3 Select an activity.
4 Select the activity settings.
5 Select Data Screens > Add > Virtual Partner.
6 Enter a pace or speed value.
7 Press UP or DOWN to change the location of the
Virtual Partner screen (optional).
8 Start your activity (Starting an Activity, page2).
9 Press UP or DOWN to scroll to the Virtual Partner
screen and see who is leading.
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, distance and pace, or distance and
speed goal. During your training activity, the watch
gives you real-time feedback about how close you are
to achieving your training target.
1 From the watch face, press GPS.
2 Select an activity.
3 Hold MENU.
4 Select Training > Set a Target.