Strength Training+

Is a General Purpose Training app without automatic rep detection and counting. This app provides the necessary functions to properly weight train by counting sets and provides silent feed back of recovery periods. This app provides additional calorie calculations when training with a Weight Vest, Ankle weights or Wrist Weights and provides ‘Weight Adjustable’ calorie calculations and posts data to Garmin Connect Web and App. Additional weight can be added in configuration settings.

The plus (+) means the app supports other similar activity types.

Strength,
Cross Fit,
Cardio,
5×5 A and B
Custom Title with Class Number, (I.e online classes with a workout #) great for Les Mils
Abs Training
Electric Muscle Stimulation (EMS) and
Mobility/Flexibility

Sensors Used

Heart Rate
Footpod
Temperature (Tempe or Internal)

How to unlock

How to use:

To select Activities at the watch Start Screen (if needed)
Press Start to Start session
Start start First set
- Press Lap Button
  - Screen will vibrate and beep
  - Red Ring
    - Rest Time
  - Yellow Ring
    - Rest Time
    - 10 Seconds before next set
      - Short Vibrate
    - 5 Seconds before next set
      - Long Vibrate and 3 short vibrates
  - Green Ring
    - Start Set
    - Press Lap Button
    - Repeat …

After each set, press the lap/set button or swipe right, to increase the set count and start the down count timer for next set. Rest Down Count Timer is defaulted at 90 second and can be changed.

Note: Tones and Vibrated alert in all watches except VivoActive watches, this is a Garmin limitation.

Button Presses / Touch Screen Functions

General App How-to and Settings (ALL)
Start/Stop
- Long Press – Watch Default
- Short press starts Strength App
- Second short press shows the Resume, Save, Discard menu
  - Select option or press the back button to resume activity
Lap Press / Back
- Provides Normal Lap Information, count sets restart the rest timer.
- *Manual Rep/Set counting
Power Button
- Long Press – Watch Default Control Menu
- Short press – not used
Up Button
- Long Press – Strength Menus
  - App Menu
  - Activity menu
- Short press – screen display up
Down Button
- Long Press – Watch Default
- Short press – screen display down
TouchScreen Hold – Strength Menus
- App Menu
- Activity menu
TouchScreen – Up/Down – Scrolls Screen Display
TouchScreen Set/Lap – swipe Left to Right

Training App Settings (Phone / Express)

Select activity:
- Strength,
- Cross Fit,
- Cardio,
- 5×5 A and B
- Custom Title with Class Number, (I.e online classes with a workout #)
  - Set Custom Name
  - Set Class Number (0 no Number will be displayed)
- Abs Training
- Electric Muscle Stimulation (EMS)
- Mobility/Flexibility
Custom Name – Enter Title Name to be saved to Connect
GPS: OFF/ON.
- OFF Default
- GPS ON
- GPS + GALILEO (CIQ 3.2)
- GPS + GLONASS (CIQ 3.2)
Use R-R in place of Garmin Heart Rate
- Default OFF
- ON uses the R-R Heart on screen for accurate viewing of heart rate.
Additional Weight For Calorie Calculation
- Enter in Kg (0 = use only body weight)
- Adjusted calories (avg hr) and Adjusted calories sum (hr) are different calorie calculations using a calorie formula from the Journal of Sports Sciences.
Set/Rest Notification (None, Vibrate (default). Sound only, Both Vibe / Sound)
CountDown Timer – sets timer for Rest period. (Default 90 seconds )
Auto Scroll – timer for screen scroll (0 = Off)
Color Theme – Changes color (Dark or Light)
(CIQ2.0+) Transitions to Next App
- Supported in CIQ 2.0+ devices
- Allows several activities to be connected together for complete workout of several different activities
  - Apps needs to be installed to transition to occur.
  - Elliptical -> Transition -> Strength+ -> Transition-> RunSafe+
  - Accumulates and saves Total Time, Distance, Calories and Steps to each activity.
  - Final Activity contains the Totals of all.
(CIQ3) HRV
- Supported in CIQ 3.0+ devices
- Enables the HRV calculation, data and graphs
Fields:
- All Devices:
  - Timer, Garmin Calories, Adjusted calories (avg hr), Adjusted calories sum (hr), energy expenditure, Heart rate, Average heart rate, Maximum heart rate, Minimum heart rate, Train effect, Battery (% used during activity), Laps/sets, Lap time, Last lap time and set down counter,
  - Temperature options: Watch Temperature and Tempe (External Sensors)
  - CIQ 2.0+
    - Transition Data -> Total Timer, Total Calories, Total Steps
  - CIQ 3.0+
    - HRV Data -> HRV, R-R Heart Rate, R-R Interval time, HRV difference, Abnormal Beats, rMSSD, SDNN
    - xHR – Ectopic beat Count
    - (See Heart Monitor App for meanings)
  - CIQ 3.2+
    - % Oxygen Saturation (Requires SaO2 Watch)
    - Breath Rate (Requires External HRM)
    - Work Out Points (Color Coded) matches the popular Effort Point systems.

Training App Settings (Watch)

Start Screen Menu
- Long Press Up Button or Long Touch Screen
  - Select activity
  - Transitions to Next App CIQ 2.0+
Activity Menu
- Long Press Up Button or Long Touch Screen
  - Count Down Timer Adjust
  - Lock Button / Screen
  - Invert Color
  - Auto Scroll On /Off
  - Transitions to Next App CIQ 2.0+

Connect IQ Graphs

Energy Expenditure – (in Calorie/hr)
RR Heart Rate (CIQ 3 only)
RR Interval (CIQ 3 only)
HRV (CIQ 3 only)
Location Abnormailty (CIQ 3 only)
rMSSD (CIQ 3 only)
SDNN(CIQ 3 only)

Connect IQ Data

Minimum Heart Rate – lowest heart rate
Battery Used – % Battery used during activity
Total Steps – total steps during activity
Instantaneous Calorie Sum
- weight adjusted total calories using current HR calculated every second. The calorie value is a sum one second of the Calorie Calculations for the entire activity. (Highly accurate)
Adjusted Calories Average HR
- weight adjusted total calories using Average HR calculated using average Heart Rate
Set Counted
Double Beats
Skipped Beats
Average HRV
Average rMSSD
Average SDNN
Transition -> Total Time
Transition -> Steps
Transition -> Calories
Work Out Effort Points – compatible with Effort Points systems.