Structured workouts are designed to make swimming your workouts as simple as possible, so that you can focus on your swimming, rather than trying to remember how far along you are and what you are supposed to do next.

With workouts in your goggles, you will always know:

1. What to swim and at what effort level
2. How long to rest and when to swim
3. Where you are in your swim

Plus, you will still be able to see your chosen dashboard metrics in the goggles display at the same time.

1. What to Swim and at what Effort Level

After you select your workout in the goggles, you will be shown your first set in the goggles. For each set, you will see an overview of the set for 3 seconds before it starts.

You will then see specific instructions for the upcoming set.

Interval Distance

As an example, "4 x 50 FR mod" would mean that you swim 50m/y and repeat this four times. This means that you will swim the distance, then rest for the indicated length of time, then repeat for another three times.

Stroke Type

The stroke type or drill type is indicated as a two letter acronym. 

Equipment

Some workouts include equipment, such as a kickboard or fins. When equipment is recommended, you will see a screen that indicates “Kick drill coming up” and then “k-board optional”. Then you will see a screen that asks you to press the front button when you are ready to begin the drill. When equipment is no longer needed, a message will let you know to put the equipment away.

Effort Level

The last piece of information displayed on the screen will be the effort level.

HeadCoach™ Skill mode

If a Skill mode is in the subset, information about which one it is will be displayed. The Skill mode will stay on until you start a subset with a different Skill mode or a subset with no Skill mode.

Split Subsets

If the subset has two stroke types, drill types and/or effort levels, the information will be displayed as below.

2. How long to rest and when to swim

Every workout has rest time between each interval, round, and set. When you finish your interval, the rest screen appears and the prescribed amount of rest shows at the top, counting down. When the timer reaches 0 time is up, the word "Go!" flashes at the top of the screen.

You can choose to rest for more or less time than the goggles indicate - it's up to you! 

3. Where you are in your swim

The goggles will indicate your progress using a progress bar through the middle of the screen. It starts as a dotted line and, as you progress through the workout, the line turns solid.

At each turn and rest, you will see the distance you have left in that particular interval. When you complete your last turn for that interval, the goggles will display a "last length" message.