Garmin Intervals: Understanding and Creating Repeats for Structured Workouts

How do you open repeats on Garmin intervals?

Opening "repeats" on Garmin intervals refers to the process of creating a structured workout in Garmin Connect that includes a block of steps designed to be repeated a specific number of times, streamlining the execution of interval training directly on your device.

Understanding "Repeats" in Garmin Structured Workouts

In the context of Garmin devices and their associated Garmin Connect platform, "repeats" refer to a specific programming feature within the workout builder. This feature allows you to group a series of workout steps (e.g., a high-intensity interval followed by a recovery period) and specify how many times that entire sequence should be executed. This is fundamental for designing efficient and effective interval training sessions.

• What are Repeats? A repeat block is a designated section within a structured workout that contains one or more steps (like "Run," "Rest," "Bike," "Recover," etc.). Instead of manually adding each interval and recovery period individually for multiple repetitions, you encapsulate them within a repeat block and tell the system how many times to loop through that block.
• The Training Advantage of Repeats: From an exercise science perspective, repeats are crucial for:
  • Efficiency: They simplify workout creation and execution, ensuring consistency across multiple repetitions.
  • Accuracy: They help maintain precise work-to-rest ratios and prescribed durations or distances for each interval.
  • Progressive Overload: By easily adjusting the number of repeats, the duration of intervals, or the intensity targets within the repeat block, coaches and athletes can systematically apply progressive overload principles to enhance endurance, speed, or power.
  • Focus During Training: The device guides you through each segment, allowing you to focus on your effort and form rather than constantly checking your watch for the next segment.

Step-by-Step Guide: Creating a Workout with Repeats on Garmin Connect

The process of "opening" or implementing repeats involves building a structured workout using the Garmin Connect platform, either via the web interface or the mobile app.

• Accessing Garmin Connect:

  • Web: Go to connect.garmin.com and log in.
  • Mobile App: Open the Garmin Connect app on your smartphone and log in.

• Creating a New Workout:

  • Web:
    1. Navigate to Training > Workouts in the left-hand menu.
    2. Click the "Create a Workout" button.
    3. Select your desired Activity Type (e.g., Run, Bike, Strength).
  • Mobile App:
    1. Tap the "More" (three dots) icon in the bottom right corner.
    2. Select "Training" > "Workouts."
    3. Tap the "+" icon in the top right corner.
    4. Select your desired Activity Type.

• Adding a Repeat Block: This is the core action for "opening repeats."

  • Once you are in the workout builder interface:
  • You'll typically see a default "Warm Up" step.
  • To add a repeat block, look for an option like "Add Repeat" or a loop icon (often a circular arrow). The exact phrasing and icon may vary slightly between the web and app versions, but the functionality is the same.
  • Web Interface: Click the "Add a Repeat" button, usually found below the existing steps or within the options to add new steps.
  • Mobile App: Tap the "+" icon to add a new step, and then look for the "Add Repeat" option.

• Configuring the Repeat Block:

  • Once you've added the repeat block, it will appear as a container. Inside this container, you will add the individual steps that you want to repeat.
  • Add Steps Inside the Repeat Block: Click the "Add Step" button within the newly created repeat block. For an interval workout, you might add:
    • An "Interval" step (e.g., Run for 1 minute at Zone 4).
    • A "Recovery" step (e.g., Rest for 30 seconds).
  • Set the Number of Repetitions: At the top of the repeat block, you will see a field to specify the number of times you want the enclosed steps to repeat. Enter your desired number (e.g., 8 for 8 repetitions of your interval/recovery sequence).

• Adding Other Workout Steps:

  • You can add steps before the repeat block (e.g., a Warm Up) and after the repeat block (e.g., a Cool Down) using the standard "Add Step" function outside the repeat block.

• Saving and Syncing Your Workout:

  • Once your workout is designed, click "Save" (web) or tap "Done" and then "Save" (app).
  • Give your workout a descriptive name.
  • To get the workout onto your Garmin device, use the "Send to Device" option. Ensure your device is paired and synced with Garmin Connect.

Executing Your Repeated Interval Workout on Your Garmin Device

Once the workout is synced to your device, executing it is straightforward:

• Accessing the Workout:

  1. On your Garmin device, select the Activity Profile you created the workout for (e.g., Run, Bike).
  2. Before starting the activity, look for an option like "Training", "Workouts", or "My Workouts."
  3. Select the specific workout you just synced.
  4. Choose "Do Workout" or "Start Workout."

• Following Prompts: Your device will guide you through each step of the workout, including the repeated intervals. It will display the current step, the target (e.g., pace, heart rate, power), and the remaining time or distance for that step. It will also alert you when to transition between steps.

• Understanding Workout Displays: During a repeat block, your device typically shows the current interval number (e.g., "Interval 3 of 8") to help you track your progress within the repeated sequence.

Best Practices for Designing Effective Interval Workouts with Repeats

While the "how-to" is technical, the "why" relates directly to exercise science principles.

• Define Your Goals: Before building the workout, clearly define the physiological adaptation you're targeting (e.g., VO2 max improvement, lactate threshold enhancement, speed endurance). This will dictate your interval duration, intensity, and recovery periods.
• Vary Intensity and Duration: Use the flexibility of repeat blocks to vary the work-to-rest ratio. For instance, short, high-intensity intervals (e.g., 30 seconds on, 30 seconds off) for speed, versus longer, sub-maximal intervals (e.g., 5 minutes at threshold, 2 minutes recovery) for endurance.
• Incorporate Appropriate Recovery: The recovery step within your repeat block is as crucial as the work step. Ensure it allows for sufficient partial recovery to maintain quality throughout the repetitions without excessive fatigue. Active recovery (e.g., easy jogging) is often preferred over complete rest for certain adaptations.
• Progressive Overload: As you adapt, modify your repeat blocks by:
  • Increasing the number of repetitions.
  • Extending the duration of the work interval.
  • Decreasing the duration of the recovery interval.
  • Increasing the intensity target for the work interval.

Troubleshooting Common Issues

• Workout Not Syncing:
  • Ensure your Garmin device is connected to Garmin Connect (via Bluetooth to your phone or USB to your computer).
  • Check for any pending software updates on your device or the Garmin Connect app.
  • Try restarting both your device and your phone/computer.
• Repeats Not Working as Expected:
  • Double-check that you added the steps inside the repeat block and not outside of it.
  • Verify the number of repetitions you set for the block.
  • Ensure you saved and synced the correct version of the workout.

Conclusion: Leveraging Repeats for Optimal Training

"Opening repeats" on Garmin intervals is a powerful feature that transforms your device into a sophisticated training tool. By meticulously structuring your interval workouts with repeat blocks in Garmin Connect, you can ensure precise execution, optimize your training stimulus, and systematically progress towards your fitness goals. This feature not only enhances convenience but also supports the fundamental exercise science principles of specificity, progressive overload, and systematic planning crucial for long-term athletic development.