burnd

Sprint.

Sprint workout preview with countdown, planned targets, separate watch speed and session ring

The pattern

The five-minute seed sequenceJog 30 seconds, Run 30 seconds, Sprint 30 seconds, Walk 60 seconds; repeat twice.Jog30sRun30sSprint30sWalk60s×2
Walk between fast efforts. Every change happens automatically.
Planned speed and incline through twenty minutesExample: VO2max 40, level 5, twenty minutes. Every step uses its planned speed and actual duration. Preparation is three minutes; cooldown is two.km/h12010.1%201.7020 min

Speed and incline

A sample Sprint plan. Faster phases stay flat.

Ten minutes compared with twentyOn the same time scale: ten minutes contains3minutes preparation,5main and2cooldown. Twenty adds two5-minute blocks before cooldown. Numbers below each block are minutes.103522035+5+52minPrepMainCool

Choose your time

10–90 min. Add five minutes at a time.

Choose manageable targets.

Build this routine

On the watch

UP/DOWN changes values. START confirms. START on the summary begins automatic phases.

Front view of a five-button Garmin watchburnd activity selection
  1. START/STOPConfirm, start or pause.
  2. UP/MENUMove up. Hold to edit targets.
  3. DOWNMove down or change the data page.
  4. BACK/LAPGo back. Add a Walk during recovery.
Choose Sprint screen in burnd

1Choose Sprint

Choose, then START.

Duration screen in burnd

2Duration

10–90 min, in 5 min steps.

Level screen in burnd

3Level

1–25. Use your suggested starting level.

Environment screen in burnd

4Environment

Choose Treadmill or Outdoors.

Review screen in burnd

5Review

START begins the session.

Workout screen in burnd

6Workout

Color is your planned speed. White is your watch’s speed.

During and after the session

During recovery, BACK/LAP queues a separate 60s Walk after this phase; the current countdown stays unchanged.

burnd data page with distance, time, heart rate and pace

Data

UP/DOWN

-- means unavailable.

burnd pause menu with Resume selected above Finish and Discard

Pause

START/STOP · UP/DOWN · START

Choose Resume, Finish or Discard. Discard asks again.

burnd Finished screen with SAVE at the bottom

Save

START

Press START to save, then START on Done.

Make it yours

Open burnd on your watch, exit to the watch face, then reopen Connect IQ settings.

Your profile

Garmin fills available values. Choose usual activity yourself.

  • Age
  • Height · cm
  • Weight · kg
  • Sex
  • Resting heart rate · bpm
  • Usual activity

VO₂max first; otherwise use all six fields, ages 20–70.

Your targets

Speed
Easy and maximum, km/h.
Incline
Level 25 maximum; 0 stays flat.
Auto
Level 25 reaches your treadmill maximums.
Edit
Each field overrides separately. Clear for Auto.

Next session

Apply
Save and sync. Active and paused workouts stay fixed.
Limits
Speed and incline peak in separate phases.
Upgrade
Reset this program to restore Auto.

Research