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Look into bryton cardio 40 60 pace training feature

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“Product News” Look into Bryton Cardio 40/60 Pace Training Feature …

“Product News” Look into Bryton Cardio 40/60 Pace Training Feature
Are you ready to train for your first marathon/half marathon?
Learn about pace training and concepts by following some of Bryton’s tips.

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  • 1. “Product News” Look into Bryton Cardio 40/60 Pace Training Feature Are you ready to train for your first marathon/half marathon? Learn about pace training and concepts by following some of Bryton’s tips. “Recently, I registered my first half-marathon race. I can run a 10K race in 1 hour 15 minutes. Is it possible to finish my first half-marathon in 3 hours?” “I took 4 hours 30 minutes to finish my first marathon. If I want to finish the race in just 4 hours, how do I prepare?” “I would like to follow the marathon training schedule, but I don’t know what the LSD Run and Tempo Run are, can you provide me with a definition?” These are common questions for many beginner runners. Experienced runners might be asked similar questions often by beginners. Yet, there may be a better way to provide solutions for these questions? Bryton’s Cardio 40/60 watch launches a brand new feature “Pace Calculator” which can be a great tool for runners of all levels by providing objective analysis right at their fingertips, helping them reach their goal. Bryton’s Cardio 40/60 just released its new version of firmware this week. Adding the “Pace Calculator” feature which will provide a stronger training feature connection, the new pace feature can analyze a runner’s performances, allowing runners to develop more precise workout schedules and to build customized training goals to effectively boost their results. In this article, we’ll demonstrate how to use Pace Calculator and provide a brief introduction to pace-based training. No matter which tools you are using to track your running pace, we hope that by reading this article you can acquire some helpful insights. 1
  • 2. Pace Calculator Before we answer the above questions, we need to demonstrate how to use the Pace Calculator: 1. To update to the latest version of the firmware, select the main menu on the Cardio 40/60 by scrolling down to the last page. You should see the option “Pace Cal.” Press this option to enter into the submenu. 2. To select “Race Time”, enter your most recent race providing both distance and finish time. For instance, let’s try an example by entering a 10K race and 1 hour 10 minutes finish time. 3. The Cardio 40/60 will automatically calculate the corresponding race finish time. The calculation report contains two sections. The first section is “Race time” which calculates the equivalent finish time and average pace of common race distances based on your record. The second category is “Training Pace”. It provides pace recommendations for your training workouts. 2
  • 3. 3
  • 4. 4. At any time, you can simply click “View Info” to check your personalized report. How accurate is the prediction of Pace Calculator? Let’s look at my friend as an example. He recently finished his first marathon. He enters his Personal Best (PB) record of this race and compares it to the results which the Pace Calculator predicted. Distance Personal Best Pace Calculator: 10K/49 minutes 53seconds Finish Time Average Pace Finish Time Average Pace 5K 24m:19s 4:52 min/km 23m:55s 4:47 min/km 10K 49m:53s 4:59 min/km 49m:53s 4:59 min/km Half-marathon 1h:48m:55s 5:10 min/km 1h:50m:04s 5:13 min/km Marathon 4h:51m:18s 6:54 min/km 3h:49m:28s 5:26 min/km As you see from the above table, the prediction of half-marathon is quite accurate. However, there is an hour difference between his finish time and the Pace Calculator prediction time. The reason is this specific race included many uphill roads. In addition, he lacked the needed stamina; therefore, after 30thK, he decided to complete the rest of the race by walking. Generally, Pace Calculator assumes users have sufficient endurance to run in the entire race and assume the course environment is constant. Now that we have covered the basic concepts of Pace Calculator, we can move on and answer the runners’ question. The 1st runner has a current pace of 10K/1hr15mins. Can she finish her first half-marathon within 3 hours? The Pace Calculator predicts her finish time for a half-marathon at 2hrs 45mins 30secs with an average pace of 7.5. If she runs at a pace 7.5 for 15K, she will have 62 minutes to finish the rest of 6K. Even if she walks at a pace of 10 for the final 6K, she still can finish the race as predicted by the Pace Calculator. However, if she fails to run at pace of 7.5 for the first 15K, she will not be able to complete the race under her goal (3 hours). Therefore, the best solution for the 1ST runner is to increase her stamina and to run at the recommended pace for the first 15K. 4
  • 5. ▼1st runner: Half-marathon prediction Most Recent Race Record: 10K/1hrs15mins Half-marathon prediction Finish Time: Average Pace: 2hrs 45mins 30secs 7mins 50secs The 2nd runner expects to improve his marathon finish time from 4 hours 30 minutes to 4 hours. The Pace Calculator recommends his average pace should be increased from 6.23min/km to 5.41min/km. This is a big challenge, indeed! To reach his goal, following a marathon training schedule may be a great start. Marathon training is specific for each runner. Even experienced runners rarely run 42K at one time for preparation. Actually, there are several kinds of workouts that the Pace Calculator has designed for different levels of runners, including Tempo Run, Long Slow Distance (LSD) etc. Some training schedules even include Speed Run, Interval Run, e.g. Yasso 800m. For the pace of Tempo Run, beginner runners may question whether or not their pace is the same as other runners in their category? The answer is no. But the Pace Calculator can help you decide what pace should you run or how slow should you run in a LSD workout? Another key feature of Pace Calculator is to provide the runner with the equivalent pace of commonly used workouts. Take the 2nd runner as an example: ▼2nd runner: Customized training pace Training Full Marathon 4h30m00s Full Marathon 4h00m00s Current Pace Target Pace Race Pace 3.23 min/km 5.41 min/km Yasso 800 m 5.34 min/km 4.57 min/km Tempo Run 5.38 min/km 5.19 min/km LSD 7.07 ~8.00 min/km 6.22 ~7.10 min/km Easy Run 7.07 min/km 6.22 min/km We suggest the 2nd runner follow the recommend pace, starting from their current pace. After familiarizing himself with each workout, he can challenge himself by moving toward the target pace. Making the recommendations of their training goal, he should be finish the marathon race in 4 hours. 5
  • 6. Connect Pace Calculator and Training Function 1. Create a training workout In addition to new-added Pace Calculator, Cardio 40/60 also enhances the training function by connecting many types of pace-based workouts. It is useful for runners to implement training schedule. Take Yasso800m as an example to demonstrate how to create a training workout. (If you already know how to use Cardio 40/60 training functions or other tools of pace predicting, please skip this section.) Generally speaking, Yasso 800m consists of: “800m: speed run -> 400m: slow run for recovery, 800m: speed run ->400m: slow run for recovery”……repeat 6-10 times. (1) In your Cardio 40/60 watch, select “Settings > Profile > User Profile > Race Time”, then enter your current pace or your target pace. The data entry steps are the same as Pace Calculator. There are three options, including 3K, 5K, and 10K. If you don’t have a run record among the three distances. Use the Pace Calculator to estimate your equivalent finish time. Both the “User Profile” and “Pace Calculator” ask runners to enter their “Race Time”; however, they use different internal baselines. Pace Calculator is specially designed to allow runners to check their corresponding running pace. Users can provide a customized pace for your running companion by using Pace Calculator. However, in the “User Profile”, Race Time is defined as your level of training strength. Cardio watch will transfer this data to calculate your training pace among various common used workouts. (2) Select “Train & Test > Running”, there are four options: a. To Plan: Allows users to create workouts and to build a training goal. b. My workout: Implement or review your planned workout. c. Bryton Workout: This section offers preloaded Bryton workout programs. 6
  • 7. d. Bryton Test: This section allows users to measure their heart rate and pace. We’ll use the first two features. Please select “To Plan”. (3) Under the “To Plan” menu, there are two options: “Simple” and “Interval” workouts. Since Yasso800m is a combination workout with intense and recovery training sections, so please select “Interval”: (4) A “Set warm up?” message appears on the screen, select “No”. The screen will be followed by “Work 1” with a submenu “Work, Recovery, and Repeat Time”. They are basic components of an interval workout. For example, if you want to plan a Yasso 800m workout, you can enter 800m speed run in the” Work” section and 400m slow run in the “Recovery” section. Then, enter how many times you want to repeat in this set. Please see more detailed instructions below: 7
  • 8. (5) Select “Work” and set your desired “Duration” and “Target”. “Duration” means how long should this section last? Users can choose Time, Distance, or Calories as a duration index; “Target” means how intense you want to pursue a training goal? Users can select Heart Rate or Pace as a training target. Select “Duration > Distance”, enter 0.8K, then select “Target > Pace > Yasso RP”. When finished with the data entry, choose “OK” to confirm. [Figure] (6) Select “Recovery > Duration”, enter 0.4K in the Duration section, then select “Target > Pace > Recov RP”. (7) “Repeat Time” setting: Basically, Yasso 800m should implement 6 -10 repeat times. In Cardio watch, “Repeat Time” 0 means implement “Work -> Recovery” one time. If your goal is to implement 10 times, Just enter 9. 8
  • 9. (8) Then, select “Next”, the screen will display ”Create a new main set?” If you want to plan an even more complex workout, eg. “(800m -> 400m)x5 times + (1K training -> 3 minutes recovery)x5 times”, continue to set the second section. Here, our example is to plan a Yasso 800m workout; therefore, choose “No”. The screen will appear “Set cool down?” choose “No”. (9) The last step, select “Yes” to enter a file name for the workout. We will name this workout as “Yasso 800x10”, then click “Back” key to “Save”. Now, the Yasso 800m setting is complete. To review this workout, please go to “My Workout > View”, then choose “Yasso 800x10” from the list of your saved workouts. The screen will provide you with instructions and explain how to implement “Yasso 800x10”, click the “Up/Down” key to confirm whether your setting is correct. Press the “OK” key to enter the start training page. Please wait for few seconds to allow GPS to locate your position. Once GPS is fixed, press the “OK” key to start your “Yasoo 800x10” training. 9
  • 10. ▲Select “Yasso x10”from the list of your saved workouts. ▲In the instruction page, click “Down” key to review your settings then press “OK” to start your “Yasso 800x10” workout. While implementing the “Yasso 800x10” workout, the Cardio watch will track your current training performance: the left side is your target goal and the right side is your current performance. For example, if your running pace is your training target, the left side will display your target pace and the right side will show your current average pace. In addition, if your current average pace is higher/lower than your target pace, Cardio will provide you with a pop-up alert message by including a vibrate, and sound reminder. In addition, the bottom area notifies the user how many kilometers are remaining in this training section. When this section is approaching the end, Cardio will remind you to prepare for the next section. (While implementing a training workout, users can choose to remain on the training page or press the “Down” key to switch to the meter page.) 10
  • 11. ▲While implementing a training workout, the Cardio screen will display like the above image. This image suggest the runner increase their speed to reach their target pace. ▲When this section is approaching to end, the screen’s color will turn white and display the duration and target of next upcoming section. 11
  • 12. Once the workout is finished, please upload your record into BrytonSport’s website. There are two options to upload your data:  Connect Cardio watch to your computer and go to BrytonSport, then select “Upload Files > Upload from device”. 1 2  If you prefer to save your records to your computer and upload it later, please save your record in “bdx” format. These type of records are only supported in the bdx format. If you save it in gpx or tcx format, you may not be able to retrieve a detailed report by each section. Once the upload is complete, click “My Data”. You can see your record under the workout category. Click the medal sign and you can review your training record by each section. ▲Click “My Data”, then click the medal sign. 12
  • 13. ▲After entering the training page, select “Interval”. You will see detailed data report for each section. Highlights: Cardio 40/60 Training Features Cardio 40/60 offers a wide range of built-in training pace indexes. Runners can customize the intensity level for each training session. For instance, if you choose “Pace” as your training target, you can look for various build-in options based on your training goal. These commonly used pace indexes are: Marathon Run Pace (Mar RP), Half-Marathon RP: There are suggested marathon or half-marathon race paces. Most of the training schedules ask runners to follow the Mar RP or Half-Mar RP. However, they also suggest runners to run a shorter distance rather than a real-race distance. For example, the instruction says run 10K by using a halfmarathon pace. Yasso RP: Yasso RP is specific designed for the Yasso800m pace. This type of pace is faster than the Tempo Run Pace (Tempo RP). The major goal is to increase the maximum oxygen consumption (VO2 max). Tempo RP: It teaches runners to run at their fastest pace for about 40 minutes. This workout focuses on improving the lactic acid clearance capability for your muscles. Long Slow Distance (LSD) RP: Many runners use the LSD to run slowly. Using the LSD workout, you should be able to breathe easily and talk in complete sentences comfortably during your run. However, running the designated distance is more important. However, how slowly should you run? Cardio 40/60 can calculate your customized LSD pace based on your race record. Easy RP, Recovery RP: Easy Run teaches runners to run at a very easy, comfortable pace. Recovery Run is suggested as a run for non-intense training days. 13
  • 14. Manual RP: Experienced runners usually prefer to set personalize training pace, e.g. pace setting for a specific course or uphill/downhill route. What is “Personalized” strength level? For example, if you take 55 minutes to complete a 10K run at an average pace 5:33 min/km, the suggested pace of Yasso 800m is 5:06~5:17 min/km. If you progress to run a 10K in 50 minutes, simply go to “Settings > Profile > User Profile > Race Time” to update your record. Then, Yasso 800m will be automatically adjusted your pace level to 4:40~4:49 min/km: ▲Current performance to run a 10K is 55 minutes. Target pace of Yasso 800m is 5:06~5:17 min/km. ▲Once you can reach this target or you expect to finish a 10K run in 50 minutes, just reenter your data in “User Profile”, the new target pace of Yasso 800m will adjust automatically. Generally speaking, Cardio 40/60 offers a scientific technology to predict runner’s pace depending on the record in the “User Profile > Race Time”. It is a very convenient design for runners since most of the training programs are similar. The difference 14
  • 15. reflects the runner’s performance level. However, other brands’ running watches, users need to enter target pace for each workout. For example, if one want to complete the LSD, Tempo Run, and Yasso 800m runs, they would have to set the data 3 times. However, for the Cardio series watch, if your performance has improved or your friend wants to borrow your Cardio watch for training purpose, you only need to enter a new record in the User Profile. No need to reset it for each run. Cardio has a full set of training features. However, there are many options of running watches, but they may not include the advanced training functions to support your need. Therefore, when you look for a running watch, it’s good to think carefully about what type of training features you require and whether or not a watch can assist you with your advanced training needs? You should make sure the watch allows you to create a personalized training goal e.g. Duration, Target? Whether the watch offers various options for your training target settings, such as pace, heart rate, etc.? Besides the Pace Calculator and training feature enhancements, the new version of Cardio 40/60 also includes several new features: Smart Pause Many runners ask us is it possible to develop a “Smart Pause” feature? The answer is yes. This version of Cardio 40/60 has included this feature. Go to” Settings > Exercises > Running/Cycling/Outdoor Swim > Smart Pause”. Cardio 60 can turn on/off “Smart Pause” individually for different types of exercises. What is Smart Pause? Generally, a running watch is designed for counting race time. However, Cardio 40/60 builds two types of timers, “Trip Time” and “Exercise Time”. Besides, if you want to turn on/off the timer, Cardio also provides two solutions: manual pause and “Smart Pause”. View the table below for the explanation: “○” means the timer continues to record time, “X” means the timer will stop recording time. Timer Smart Pause: On Manual Pause Movement Smart Pause: Off Stop Manual Pause Movement Stop Trip Time ○ ○ ○ ○ ○ ○ Exercise Time X ○ ○ X ○ X 15
  • 16. Generally, “Trip Time” will record your performance when you press to start recording until you press to stop recording. However, the record of “Exercise Time” can be controlled. When you turn off the Smart Pause, you have to control the timer manually. On the other hand, if you turn on the Smart Pause, the timer will stop recording when you stop your current exercise. The default setting of Smart Pause in Cardio watch is On. This causes some confusion for our users. Since in a race, you may go to aid stations, rest room, or be stopped by traffic control etc. In this case, Cardio’s timer will stop recording temporarily. This will cause an error making your chip time faster than the official time. Therefore, we recommend our users to use “Trip Time” instead of “Exercise Time” and keep the Smart Pause in On. Trip Time is equal to the official time since the recording of Trip Time is counted from start to finish. But, why do we suggest to leave Smart Pause on? Because the calculation of “Exercise Time” is not just a timer, it is a fundamental to calculate various types of average values. For example, Runner A took 40 minutes to finish a 5K run, including 10 minutes paused due to traffic control. The table demonstrates Runner A’s record in below: Smart Pause: Off Smart Pause: On Trip Time 40 mins 40 mins Exercise Time 40 mins 30 mins Average Pace 8 min/km 6 min/km Average Stride Rate 67 spm 90 spm Runner A may be confused about his pace (8 min/km) and stride rate (67 spm) since this data is quite different from his real performance. However, we know his performance was influenced by traffic control. Thus, the data will be more accurate and could be a better index of the runner’s performance by turning on the Smart Pause feature. Regarding finish time, using the “Trip Time” could be the solution for you. GPS strength index For the newly released Cardio 40/60 version, besides its GPS positioning index, we also include a GPS strength index. Please read the description in below: GPS positioning index This stage tells users how long their GPS can be fixed. 16
  • 17. ▲No GPS signal or the GPS signal is weak. Under these circumstances, please move your Cardio watch to an open area and locate the GPS signal again. ▲GPS signal is appropriate. It tells the user it will take about 3 minutes to get the GPS fixed. Since GPS positioning speed may not represent the accuracy and reliability of the GPS signal, we added the GPS strength index in this version to enhance user’s experience. 17
  • 18.  GPS strength index It identifies the accuracy of the GPS signal: ▲Here the GPS signal is weak and the positioning accuracy is poor. One bar is only sufficient for position-fix. This situation may not be sustained if you run into obstructed environments, such as under bridges. ▲GPS signal is normal. The satellite condition is sufficient for normal use. 18
  • 19. ▲GPS signal is great. This situation usually can be reached when you are in an open air area and it allows your GPS to locate even a few minutes in advance. In addition, we suggest our users select the “Full Power” mode. In the following situation, we recommend users go to an open air area and allow Cardio watch to receive the GPS signal for few minutes in advance.  Environments with limited sky views, such as urban areas, or running a race on a trail.  Long distance run: You expect your running time to be more than 3 hours.  Requiring GPS accuracy and stability, e.g. on your race day. 19