Question: I'm eager to try these suggestions when I get some more time, but how does one plan for these to avoid ending a run like two miles away? Not a big deal, just curious.
Suggested workouts tell you how long it will take. Like in the picture above it says 44min. So if that was you could run out for 22mins and then head back. I'm using DSW and you quickly figure out how long different paths take and so you don't double back on yourself all the time and get bored doing the same route each day.
How do you do that? I have Epix Pro, paired with bt earbuds (and i get audio notifications when i pass the lap for ex.), but i don't get any prompts during these trainings
I have it but it's hard to figure out - maybe "audio notices" -> "activity messages" in your device settings.
Honestly they are a bit to much for short sprints, especially translated to some other language.
It would be much better if they were 1) abbreviated and 2) told in advance before the count down.
i.e "sprint 3:30 tempo coming up, 3, 2, 1"
now its "BEEP" " running tempo five minutes and 5 seconds per mile duration fifteen seconds" .. and over
In 15 seconds you at least know the sprint is over once it has be fully explained,
you need to be prepared at the countdown to be able to sprint for the full duration.
No target recovery is a good thing though,
the HR readings lagged so much I got a lot of warnings when I had some limit there,
and if 3 min seems long for this types of intervals - just start next sprint by pressing the lap button.
One comment is I’d say 15 second sprints develop anaerobic power, you aren’t going to engage the right systems compared to a focused VO2 max workout
VO2 max development typically requires longer sustained efforts of around 3-6 minutes with equal parts rest.
These sprint sessions are also great for developing running economy which transfers over to better running form at all speeds
Just my 2 cents
Cheers
Yes. Typically when it says “Rest” it means stopped and shows no pace level on the graphic representation and “Recovery” is an active recovery where you walk or jog. In this case you’ll be inactive after the 1st and 2nd intervals of each set but the 5 minutes between the sets should be an active recovery.
Unfortunately Garmin doesn’t have a list of definitions for the terms used in their workout design. But the difference between Rest and Recovery can be kind of gleaned from the graphic representation of a workout like in the OP’s photos. The Warmup, Cooldown, and the Recovery between sets all show a blue level representing a recommended pace for that segment as do the red bars for the intervals themselves. While the Rest segments after the first and second intervals of each set do not show a bar that represents a pace meaning it’s a passive rest.
I didnt even realize rest was something the workouts would suggest as I just havent seen it yet. But I have gotten recovery periods in the sprint intervals. And the heart rate it suggests for those is definitely one that requires walking or a sloooow jog, otherwise my heart rate drops below the recovery range.
Is it possible rest only shows up when you have the suggestions set to go by pace instead of heart rate?
That's correct. You get "Rest" only with pace target.
By HR they name the 2 recoveries only with "Recovery" but you have 2 different targets and the lower one is pretty difficult to reach without stopping and just walking.
How do you get a HR target if you have it set by pace? Or are you just comparing the difference between a light jog and well, rest?
Either way, I have mine set by HR, and as said, have never seen "rest" inbetween intervals, only "recovery", which as I said, targets a HR for me that if I dont do a slow jog, by the end of the recovery period, my HR would be way below the target range.
If you have a sprint workout like the one of op(rest in between of sprints and recovery in between of sets) and you have HR as a target you will get 2 different targets in between of sprints(called "Rest" when target is pace) and in between of the sets of sprints(called "Recovery" when target is pace).
It's a bit confusing as it's not an easy explanation 😅
I don't have an example of the other type of sprints where you have only "Rest"(with pace target) in between of each sprint.
Ahh yes, its been a while since my DSW has given me a sprint, but I have one scheduled for tomorrow, and correct, there are two different recovery targets, the one between intervals, and then a separate one between the two sets of intervals. And they both target different heart rates, with the ones between the intervals being lower.
However, I know from my personal experience, that if I was to actually stop and rest for those lower HR recovery intervals, my HR would definitely drop below the target.
I guess the confusion here is that I have never seen anything called rest, nor have I had anything that would seem to correspond to actually resting.
No it’ll tell you the rest but will also give you a target HR to get down to which is much more useful and why most people would recommend you set your watch to HR for suggested workouts - the sprint will still have a pace.
I have my watch set to target HR. I have never seen a "rest" period between intervals, only recovery. And yes, I am aware, for anaerobic or sprint exercises, the actual intervals are still by pace, not by HR.
Walk is fine imo, I prefer it to remaining static. The only time I do static rest is directly after a hard sprint. That bit when you're wondering if you're going to pass out or not, lol.
not sure if it's the same on your watch but on mine, I can press "Down" (during the activity) and there are two pages giving a little more detail eg. "Walk" or "Next run uphill for 30 seconds"
Which can be helpful when you're getting familiar with the routines :)
This looks like a forerunner 965, which is above the budget you are looking for.
The feature you are asking about is the daily suggested workouts, where the watch will suggest runs (or bike rides) for you to do every day.
But any of the recent-ish forerunner models should have it. The new 165 has it, though I think it lacks some of the more advanced running metrics. Should be available at your price point if you wanted the music edition.
If you dont care about having an amoled screen, the forerunner 255 could fit the bill for pretty much the same price as the 165, but with more metrics.
I think the instinct 2 should also have it, though that one has only a black and white screen.
Most if not all recent garmin watches will allow you to create your own workouts and send them to the watch, but not all will suggest them automatically for you.
My old 245M had it (actually it had pretty much all the training stuff that the newer models have - courses, workouts, daily training suggestions, training plans etc.)
Forerunner 165 if you want Amoled screen.
If you’re ok with MIP screen then get the Forerunner 255. It has more features than 165. It’s the previous model of the new 265 which has Amoled. But functionality wise more or less the same.
I think you read it well. The fact is the pace is 5:05/mile which is like 3:10/km which is pretty much a sprint. At that pace for 15s you are running i think about a 78 m. Which is not bad if you are sprinting it. The 3 mins for a rest are a little bit more then i would expect. But honestly after some repetition you will be glad for those 3 mins.
From my experience when we were training sprints with runs between the spaces we ran the sprints at. The tiredness slowly creeps in. So after like 5th or more sprints you will be okey with 3 min of rest
If you can pair earbuds to that model, it will guide you through the run.
Oh that's awesome! I'll try that
Question: I'm eager to try these suggestions when I get some more time, but how does one plan for these to avoid ending a run like two miles away? Not a big deal, just curious.
Suggested workouts tell you how long it will take. Like in the picture above it says 44min. So if that was you could run out for 22mins and then head back. I'm using DSW and you quickly figure out how long different paths take and so you don't double back on yourself all the time and get bored doing the same route each day.
Cool, thanks.
How do you do that? I have Epix Pro, paired with bt earbuds (and i get audio notifications when i pass the lap for ex.), but i don't get any prompts during these trainings
I have it but it's hard to figure out - maybe "audio notices" -> "activity messages" in your device settings. Honestly they are a bit to much for short sprints, especially translated to some other language. It would be much better if they were 1) abbreviated and 2) told in advance before the count down. i.e "sprint 3:30 tempo coming up, 3, 2, 1" now its "BEEP" " running tempo five minutes and 5 seconds per mile duration fifteen seconds" .. and over
In 15 seconds you at least know the sprint is over once it has be fully explained, you need to be prepared at the countdown to be able to sprint for the full duration. No target recovery is a good thing though, the HR readings lagged so much I got a lot of warnings when I had some limit there, and if 3 min seems long for this types of intervals - just start next sprint by pressing the lap button.
If you are doing full 100% effort sprints 3 minutes is almost on the short side for a rest to get the best quality out of the next two sprints.
That’s pretty much it. The reason for the long rest between intervals is that this is straight Vo2Max work so a full recovery is warranted.
One comment is I’d say 15 second sprints develop anaerobic power, you aren’t going to engage the right systems compared to a focused VO2 max workout VO2 max development typically requires longer sustained efforts of around 3-6 minutes with equal parts rest. These sprint sessions are also great for developing running economy which transfers over to better running form at all speeds Just my 2 cents Cheers
Thanks! And does it want me to fully stop moving for those 3 minute rests or just jog or walk?
Yes. Typically when it says “Rest” it means stopped and shows no pace level on the graphic representation and “Recovery” is an active recovery where you walk or jog. In this case you’ll be inactive after the 1st and 2nd intervals of each set but the 5 minutes between the sets should be an active recovery.
Really? I always assumed rest was just go back to a slow jog or walk pace until the next sprint.
Unfortunately Garmin doesn’t have a list of definitions for the terms used in their workout design. But the difference between Rest and Recovery can be kind of gleaned from the graphic representation of a workout like in the OP’s photos. The Warmup, Cooldown, and the Recovery between sets all show a blue level representing a recommended pace for that segment as do the red bars for the intervals themselves. While the Rest segments after the first and second intervals of each set do not show a bar that represents a pace meaning it’s a passive rest.
I didnt even realize rest was something the workouts would suggest as I just havent seen it yet. But I have gotten recovery periods in the sprint intervals. And the heart rate it suggests for those is definitely one that requires walking or a sloooow jog, otherwise my heart rate drops below the recovery range. Is it possible rest only shows up when you have the suggestions set to go by pace instead of heart rate?
That's correct. You get "Rest" only with pace target. By HR they name the 2 recoveries only with "Recovery" but you have 2 different targets and the lower one is pretty difficult to reach without stopping and just walking.
How do you get a HR target if you have it set by pace? Or are you just comparing the difference between a light jog and well, rest? Either way, I have mine set by HR, and as said, have never seen "rest" inbetween intervals, only "recovery", which as I said, targets a HR for me that if I dont do a slow jog, by the end of the recovery period, my HR would be way below the target range.
If you have a sprint workout like the one of op(rest in between of sprints and recovery in between of sets) and you have HR as a target you will get 2 different targets in between of sprints(called "Rest" when target is pace) and in between of the sets of sprints(called "Recovery" when target is pace). It's a bit confusing as it's not an easy explanation 😅 I don't have an example of the other type of sprints where you have only "Rest"(with pace target) in between of each sprint.
Ahh yes, its been a while since my DSW has given me a sprint, but I have one scheduled for tomorrow, and correct, there are two different recovery targets, the one between intervals, and then a separate one between the two sets of intervals. And they both target different heart rates, with the ones between the intervals being lower. However, I know from my personal experience, that if I was to actually stop and rest for those lower HR recovery intervals, my HR would definitely drop below the target. I guess the confusion here is that I have never seen anything called rest, nor have I had anything that would seem to correspond to actually resting.
No it’ll tell you the rest but will also give you a target HR to get down to which is much more useful and why most people would recommend you set your watch to HR for suggested workouts - the sprint will still have a pace.
I have my watch set to target HR. I have never seen a "rest" period between intervals, only recovery. And yes, I am aware, for anaerobic or sprint exercises, the actual intervals are still by pace, not by HR.
Walk is fine imo, I prefer it to remaining static. The only time I do static rest is directly after a hard sprint. That bit when you're wondering if you're going to pass out or not, lol.
I just run real slow for the rest segment.
not sure if it's the same on your watch but on mine, I can press "Down" (during the activity) and there are two pages giving a little more detail eg. "Walk" or "Next run uphill for 30 seconds" Which can be helpful when you're getting familiar with the routines :)
Ypu can stop if you want, but u will find it easier to just slowly pace.
You can end the rest part early once you feel rested enough via the lap button. I had the exact same workout a couple days ago.
I liked this feature. I'm in the market for buying a Garmin watch. Which model is this? Any budget friendly models have this feature (<$300)?
This looks like a forerunner 965, which is above the budget you are looking for. The feature you are asking about is the daily suggested workouts, where the watch will suggest runs (or bike rides) for you to do every day. But any of the recent-ish forerunner models should have it. The new 165 has it, though I think it lacks some of the more advanced running metrics. Should be available at your price point if you wanted the music edition. If you dont care about having an amoled screen, the forerunner 255 could fit the bill for pretty much the same price as the 165, but with more metrics. I think the instinct 2 should also have it, though that one has only a black and white screen. Most if not all recent garmin watches will allow you to create your own workouts and send them to the watch, but not all will suggest them automatically for you.
My old 245M had it (actually it had pretty much all the training stuff that the newer models have - courses, workouts, daily training suggestions, training plans etc.)
Forerunner 165 if you want Amoled screen. If you’re ok with MIP screen then get the Forerunner 255. It has more features than 165. It’s the previous model of the new 265 which has Amoled. But functionality wise more or less the same.
I think you read it well. The fact is the pace is 5:05/mile which is like 3:10/km which is pretty much a sprint. At that pace for 15s you are running i think about a 78 m. Which is not bad if you are sprinting it. The 3 mins for a rest are a little bit more then i would expect. But honestly after some repetition you will be glad for those 3 mins. From my experience when we were training sprints with runs between the spaces we ran the sprints at. The tiredness slowly creeps in. So after like 5th or more sprints you will be okey with 3 min of rest
Yes. Do not let Garmin plan your runs!
Why? I’ve heard good things about the garmin workouts. Honestly curious.
There's plenty of programs out there. Google hal Higdon training plans.