Interval training
What every part of the interval execution screen means, and what the app will do on its own.
Read before your first session
Read the screen
The current segment fills the display: what you’re doing, the target, and time or distance remaining. The next segment previews below it, so a pace change never ambushes you mid-stride.
A repeated segment carries its position next to the phase name, like 6 of 8, and a caption under the progress bar reads “Whole workout, segment 3 of 8”, so you always know how much is left without counting in your head.
Cues and the countdown
Timed segments advance themselves. You don’t tap anything to move from one to the next. Each event, a warmup ending, a rest starting, a hard effort beginning, has a distinct sound and haptic, and a 5-4-3-2-1 countdown leads every transition. Cues fire whether the app is backgrounded or the phone is locked, so you can put the phone in an armband and forget it’s there.
Live Adjust
Too hot or too easy? Tap Adjust to change the current target mid-segment, and choose the scope: just this segment, or every remaining one like it in the workout. The change is logged as a deviation, so your history still shows what the plan originally called for alongside what you actually did.
- Tap Adjust on the execution screen.
- Pick what you are changing, then set the new value.
- Choose This segment, or This + later to apply it to every segment of that name still to come.
- Tap Apply. The change takes effect immediately and is recorded as a deviation.
Distance segments
A segment measured in distance rather than time does not count down. It shows the distance itself, any target you set, and a Lap done button.
- Run, ride or row the distance.
- Tap Lap done. That is what advances the segment, so a timer never has to guess at your pace.
Distance itself comes from a controlled machine first, then a paired watch’s own sensor, then the phone’s GPS outdoors.
Zone drift
This only applies to a segment carrying a heart-rate target. Give one an HR zone target in the builder and the execution screen watches it for you.
The heart-rate chip at the top of the screen shows your current rate and zone and, when you are outside the target, an arrow pointing in the direction your heart rate needs to go.
On top of that, if you stay outside the zone for more than about 15 seconds, a calm amber banner appears, with a haptic. Below the zone it reads “Below zone 2, push a bit if you feel good”; above it, “Above zone 2, you might ease off a touch”, with your actual zone number in place of the 2. The arrow points the way your heart rate needs to go.
It fades after about 12 seconds and can return at most once a minute in each direction, so it never nags. No alarms, no red flashing. It is information, not a verdict on the workout.
You can turn the banners and haptics off entirely under Settings, Heart-rate alerts.
No smart machine?
Working out on a machine Parameter can’t control? Open the workout’s detail screen before you start and switch to Console: the whole workout flattened into a numbered step table, with a column for each metric it uses. Key each step into the console yourself as it comes up, in order. This works in many, but not all, treadmills and other machines. The execution screen still tracks where you are for logging and history.
