The document provides step-by-step instructions for programming interval and speed workouts on a Garmin device. It outlines 17 steps to create a custom workout in the Garmin Connect app, including adding warm up, cool down, and repeat intervals, then sending the workout to the Garmin device and starting it.

1. How to
Program
Your
Garmin:
Interval & Speed Training
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2. Step 1: Go to "Workouts" screen in Garmin Connect

3. Step 2: From the drop-down, select "Run." Select
"Create a Workout."

4. Step 3: Click the "x" to remove the Run step

5. Step 4: This is what your screen should look like

6. Step 5: Using the drop-down, select your "Warm up"
and "Cool down" durations

7. Step 6: Click the "Add a repeat" button.

8. Step 7: Move the "Repeat" block to the slot below
your "Warm up"

9. Step 8: Set your "Repeat" Duration and Target values

10. Step 9: Using the "+" button, set the number of time
to execute the "Repeat"

11. Step 10: Click the pencil icon at top to edit the name
of your workout

12. Step 11: Click "Send to Device" to sync to your
Garmin

13. Step 12: Click "Send Now"

14. Step 13: Wait for the sync

15. Step 14: On your Garmin, press the "Trophy" to
navigate to your workout

16. Step 15: Press "My Workouts"

17. Step 16: Navigate to your workout and press

18. Step 17: Press "Do Workout"

19. Step 18: Press "Start/Stop" button on Garmin to
begin your workout

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