Creating advanced workouts for your Garmin Forerunner

I finally got tired of having the clock continuously complain about too low pulse during the beginning of my heart rate zone based runs.

The beeping usually made me run faster than I wanted from the start just to get to the correct zone instead of doing a proper warm-up. As I have asthma, the warm-up is critical for me so I had to get rid of this bad behavior.

The solution is to create an advanced workout. Don’t worry, it’s much easier than it sounds. However, it requires a program on your computer as the clock does not support the creation of advanced workouts. For this you need to use the Garmin Training Center program.

Download Garmin Training Center here.

Once installed you just do “New Workout” and create the steps you want in your workout. For my distance runs I have a five minutes slow warm-up as the first step, the actual distance running as the second step, and a slow five minutes cool down in the end.

See the screenshot below.

Garmin Training Center

I had to enter the heart rate range manually because for some reason I didn’t get Garmin Training Center’s heart rate zones to match the ones in the clock, and I’m not sure what the result would be if I used them.

Today I created a Fartlek workout which I did this evening. It ended up being pretty much as exhausting as I thought it would be, but that’s just good!

The fartlek workout uses the repeat function where steps 2 and 3 are repeated 4 times.

Garmin Training Center 2

When you’re done creating workouts just do “Send to Device” and the next time you start Garmin ANT Agent and sync with the clock the workouts will be transferred.

Notice that when using Advanced Workouts the auto-lap function is disabled. So you cannot get the time per km during the session or when viewing the session on the computer afterwards.

Happy running!