Written by Julie

How do I set up an interval training on my TomTom watch?

A familiar training form is the interval training. With this training you alternate moments of maximum effort with rest periods. The moments words are preset based on time or distance. An interval training helps you get faster, improve your stamina and burn calories. In this article you can read how to set up interval training on your TomTom sports watch.

In short

  1. Select the activity
  2. In the pre-training screen: select '' Training '' and choose '' Interval ''
  3. Select '' Warm up '' and choose time or distance
  4. Select '' Intensive '' and '' Rest '' and choose time or distance
  5. Start with the training

Step 1: Select the activity

Go to the pre-training screen. You do this from the main screen, pressing the button to the right. Choose the activity you are going to do, for example '' Run '', and press right again. Now you enter the pre-training screen. Here '' Even patience '' or '' Start '' will be displayed.

Step 2: In the pre-training screen: select '' Training '' and '' Interval ''

From the pre-training screen, press the button down. A small gear wheel appears at the bottom of the screen. Select '' Training '' here. You do this by using the button up and down, until the word training has a white arrow as background. You select this option by pressing the button to the right. Now select '' Interval '' and press the button to the right again. Now you see a screen where you can actually enter the interval. The setup consists of five elements: warm-up, intensive session, rest session, number of sessions and a cooling down.

Step 3: Select '' Warm up '' and choose time or distance

Select '' Warm up ''. Then you get the choice between '' Time '' and '' Distance ''. Here you can choose whether you want to do this part of the interval training based on an elapsed time or distance traveled. You can set the time per 5 seconds, the distance per 100 meters. In this example we set the time. Select '' Time ''. When setting the time, first set the minutes and then the seconds. Choose how long you want the warm-up to last. For example 4 minutes and 30 seconds. Then confirm by pressing the button to the right.

  • Do not want a warm-up in your interval training? Then select 0 minutes and 0 seconds at time. *

Step 4: Select '' Intensive '' and '' Rest '' and choose time or distance

Now you return to the Interval screen and select '' Intensive '' to set the moments of maximum effort. This also takes place on the basis of time or distance, just as with setting up the warm-up. Once you have set it up, confirm it by pressing the button to the right. Also setting the rest session, in which you can catch your breath, works the same as the previous steps. Did you set the rest session? Press the button to the right again.

Step 5: Select '' Sessions '' to determine the number of repetitions

Now select '' Sessions '' to repeat the number of repetitions of the intensive and rest session. Change the number by pressing up and down. Once you have selected the correct number of repetitions, press the button to the right again. Setting the cooling down works in the same way as setting the warm-up. Then press the button to the right again to confirm your settings.

  • Do not want to cool down in your interval training? Then select 0 minutes and 0 seconds at time. *

Step 6: Start with the training

The watch now jumps back to the pre-training screen. "Interval" is shown at the bottom of the image. This means that the interval training has been selected. Press the right button to start the workout.

** Next time no interval training? **

After running a round without training? Then go to the pre-training screen, go to the '' 'Settings'' (down), select '' Training '' and then select '' None ''.


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