Timex Ironman Run Trainer 2.0 GPS Technologie Strapless GPS heart rate monitor watch T5K744 Data Sheet

Interval workouts are powerful tools that let you target and train for specific qualities (like speed, endurance, 

or threshold). Interval mode helps keep track of times or distances for up to six intervals and 99 repetitions. 

Intense periods of activity interspersed with recovery periods of lesser activity help you train more intensely 

and for longer periods. Combining aerobic and anaerobic activity in this way helps you: 

•  Target workouts for improving speed, cardiovascular and muscular endurance, or other qualities

•  Speed up your body’s processing of lactic acid

•  Reduce the risk of injury

You should set up interval workouts to train for a specific quality. Two examples are described here, but you 

can create interval workouts to train for virtually any quality using the six intervals and 99 repetitions. 

To train for endurance, you might set up a classic 1-mile repeat workout: 3 to 6 repetitions of one 1-mile 

interval at about half-marathon pace, followed by a 1-minute recovery period. 

To train for speed, you might run sets of 4 x 400m: run one 400m fast interval at slightly more than your race 

pace, followed by one 2-minute recovery period, and repeat 4 times. 

1.  From the SETTINGS menu, open INTERVALS. 
2.  Open the interval to configure. 
3.  Select to end the interval after a specified DISTANCE or a specified TIME.

noTe: You can mix distance- and time-based intervals in the same workout.  

4.  Repeat steps 2 and 3 for each interval in the workout. 
5. Set REPS to the number of times to repeat the intervals. 

noTe: The interval workout stops automatically when the number of set repetitions is reached. 

6. Set VIbRATE to ON to receive vibration alerts when an interval ends.
7. Set ALERT to TyPE 1 or TyPE 2 to receive an audible alert when an interval ends.

TIP: Set up interval zones to train for a specific speed, pace, or heart rate for each interval. See 

 for instructions. 

1. Press MENU and open INTERVAL. 

2. Select yES to connect to all sensors that are marked ON in the SENSORS menu.

3. Press START.

The interval timer begins. 

noTe: If the memory is nearly full, a message displays indicating how many workouts can still be saved 

in memory. If the memory is full, you must delete a workout before you can save a new one. See 

.

The alert sounds when a new interval begins. The summary data from the previous interval appears on the 

display while the new interval runs in the background.