Creating and Editing Exercises in the Data Area

The advantage of the Data area is that you can create an unlimited number of exercises. You can have up to 30 different segments and each with its own distance, time, start velocity, end velocity and rest.

Default Editing Screen

A. Intervals with up-down Distances, Times and Rests
We shall create the following up-down interval exercise.
Starting with the default exercise (click on the New button, if necessary), put the first cell in the Data area into inverse by moving the mouse pointer to it and clicking. Press the Insert key on the keyboard 6 times to repeat the first row seven times. Note, you could have made seven rows directly just by entering 7 in the Segments box in the Global Area. Any time you want to delete a segment, just click on any one of the cells in that row so that it will be in inverse and press the Delete key.
Type in 0.1 and press Tab. To restore the original value, press Esc before pressing Tab or Enter. Tab and Enter both confirm the new value, but Tab advances the inverse to the next cell while Enter keeps the inverse in the same cell. Type in 36 and press Tab three times. Type in 54 and press Tab. This completes the first segment (first row).
Fill in the rest of the Data table. Remember that for Time and Rest entries you do not have to type with colons. If you wish, you can go directly to a cell by moving the mouse pointer to it and clicking.

Different Start and End Paces for a Segment
Suppose you want to run 100 meters in 30 seconds. You could run it at constant pace of 12 km/h, or you could start at 10 km/h and end at 14.5 km/h or start at 20 km/h and end at 6.5 km/h. In an accelerating segment, each beep is slightly faster than the previous beep. For a decelerating segment, each beep is slightly slower than the previous beep. To demonstrate this feature, we shall smooth out the up-down exercise we created above. Edit the first three segments so that the end velocity of a segment is the same as the start velocity of the next segment. Notice that a row of data (a segment) is written in bold font when the Start and End velocities are different. Edit the last three segments so that the start velocity of a segment is the same as the end velocity of the previous segment.
Notice that the Run Time for the exercise has changed from 6:54 to 6:25. No problem. Just type in 654 in the Run Time box and press Enter. The graph shifts down and all the time values are changed proportionally.

Modifying Exercises Globally
Think of an exercise, not in terms of distances, times or rests, but rather as a profile, a graphical picture. In our up-down exercise profile, the runner accelerates, runs at a constant pace and then decelerates. The rests increase and decrease in proportion to the time of the segment. In fact, we can take any exercise profile and create an infinite number of similar exercises.
Global Distance We shall change the Global Distance of the smoothed-out up-down exercise, from 1.6 km to 5.0 km (a factor of 3.125). Note that the profile (graph) of the exercise remains the same. All segment distances are increased by 3.125. The Global Run Time goes from 6:54 to 21:36 (a factor of 3.125). Similarly, all segment times are increased by 3.125. However, the start and end paces for each segment is unchanged.
Global Run Time We shall increase the Run Time 50%, from 6:54 to 10:21. All the segment times are increased by 50%. All the Start and End paces are larger. The exercise graph is shifted downward, but still retains its profile.
Global Total Rest We shall double Total Rest from 9:27 to 18:54. Each segment rest is doubled. The lengths of the rest bars in the graph are increased by 100%.

Modifying Exercises with the Global Equalizer
The Global Equalizer increases or decreases the differences between the highest and lowest paces without changing the Run Time. Only the start and end speeds are changed.
Increasing the spread Click the up button a couple of times.
Decreasing the spread Click the down button a couple of times.