User`s guide
Contents
1. MySportTraining Windows Mobile Smartphone User s Guide DESIGNED FOR Py Windows amp Mobi le Version 6 MySportTraining VidaOne Inc a Y m T b April 2009 This document applies to MySportTraining version 6 2 0 and newer for Windows Mobile Smartphone Copyright 2000 2009 VidaOne Inc All rights reserved AVIDAONE Table of Contents Inttodue OD susce E t edic nut assueta E 4 ll Whar s MySp Prati cue recess neice ono RU ED PIE Poe b AT BiR d 4 12 Windows Mobile Compatibility oii reri de e orae o ore eod es bu ua 5 1 3 sHowzAboutboodand Dicini T ooo e ro ose t es enr edet us oeque eon eode tu is 6 1 4 Integration with Pocket Outlook Calendar esses 7 3 oMysporLlramine Exercise Series o enicdstssceantedcvortenexinnacditcsterebupeatniensien 7 1 6 VidaOne Diet amp Fitness for Windows Vista and XP sese 7 1 7 Installation and Registration o2 A EDI a Hebe a pado qM ode ide 9 InStallablOTIo eeessdsqesdencdituduse cest tux Sus adi andre dicus cU msduvePuu SU d andzn muita dd RtEU SC Sd uide 9 Ramm MVSport Pram 5 9 tetas eta tebe dow A 10 fi fe Nb 076 Corrente inert nr rere ee rare ne E ee er M 10 Ro aG ieena Re oin nana 10 rur T ET 11 HS Technical SUD POLL eriaren E Conto Rove cU Druso c Ta pube eO dg ens 11 ER a pen nacomresie site ananueeeeaeh en comceuie nttessauueeesaehedenecosonaaauiaes 12 2 14 MNS TD AY VIC Wine tenetis tne tost2. 4 822 3231 E Ctunches 2 20 00 1268 Current View a c En 1 30 00 1343 Equestrian 1 18 00 AAS PS E Fa Running 0 56 00 Workout Count Workouts 4 Figure 3 VidaOne Diet amp Fitness for Windows provides the same features than MySportTraining and much more and the data is synchronized via ActiveSync or Windows Mobile Device Center MySportTraining and VidaOne Diet amp Fitness use Microsoft Windows Mobile Device Center on Windows Vista or ActiveSync on Windows XP to synchronize with the data entered on your Pocket PC and desktop in exactly the same way your appointments contacts etc are synchronized This allows you to use either version to enter data and make sure they always remain in sync More information about VidaOne Diet amp Fitness including a user s guide such as this one 1s available at www VidaOne com vodf win htm MySportTraining for Windows Mobile Smartphone User s Guide 1 7 Installation and Registration Installation e Make sure your Smartphone is connected to your PC desktop or laptop e Download the software on your desktop from http www vidaone com download MstSetup SP exe and open the file This initiates the installation You can also download a CAB file directly onto your device from http www vidaone com download MST SP CAB Using File Explorer on your device open the file to initiate the installation e Simply follow the instructions on your device to complete the install
3. Backup and Restore You can backup the workouts and health information into a file that you can keep in your Pocket PC s main memory or on a card e g SD card If you are using MySportTraining Food the meal information will also be saved To make a backup choose Menu Tools File Backup enter a file name one is provided by default which includes the current date but you can specify another and choose Save The resulting backup file can then reused for a restore within MySportTraining if need be To restore a backup file choose Menu Tools File Restore and select a file created by a previous MySportTraining backup If you choose any other file a message will be displayed but the data will remain intact The restore operation will erase the existing data and replace it with the backup data Please note that the profile is not part of the backup If you conduct a ROM upgrade or a hard reset and then restore a previous backup you will still have to re enter your profile preferences etc 4 9 Export You can export workouts and or health records in a CSV file which can be read by Microsoft Excel amp on your PC Choose Menu gt Tools gt File gt Export enter a file name make sure that 1t has the csv extension enter the date period to include the data from select whether workouts workout sets exercises intervals and laps and health records should be included and choose Export You can then copy the file o
4. DIDSinte sev endet hostes tu hs cot fes Reb obitus its uos 49 0 2 Reviewing Your Petrformmaticeso Sousse eter USO ote ete nanan ieee 50 MySportTraining MyPersonalDiet are registered trademarks of VidaOne Inc Abbreviations Smartphone A device running Microsoft Windows Mobile that is designed without a touchscreen and intended to be operated with one hand Pocket PC A device running Microsoft amp Windows Mobile that is designed with a touchscreen and intended to be operated with a stylus Action key The center key on the smartphone s 5 way navigation pad Soft key One of the two left right keys under the smartphone s screen associated with a command or a menu MySportTraining for Windows Mobile Smartphone User s Guide 1 Introduction 1 1 Whatis MySportTraining MySportTraining is the premier fitness program designed to help you track and improve your fitness Simple and inexpensive it allows you to keep a detailed daily log of your workouts and your health and to review your performance and physical condition whether to keep track of the activities you re passionate about and are committed to to track your progress toward a race or a distance goal or simply to keep yourself in great fitness shape MySportTraining supports both cardio vascular aerobic and strength training types of workouts such as those listed below and you can also create your own activities if they re not already supported e Weig
5. This will create an appointment in the Calendar application as shown in Figure 16 MySportlraining The Road cycling workout will be added as an appointment in the Calendar application with the information below To modify it edit itin the Calendar application directly 1 Duration 1 00 2 Reminder Yes 3 Location Note Figure 15 Entering workout appointment information When you enter a recurring workout via Enter Workout that is not scheduled for the current day you will be prompted to enter it or not for the current day In the Calendar application select the appointment and choose Menu Enter Workout to add it into MySportTraining see in Figure 16 To edit or delete a workout appointment use the Calendar application However do not modify the subject nor the category otherwise the appointment will not be recognized as a workout The appointment s note can be edited and it will appear as is in the added workout All other information will be ignore by MySportTraining upon entering the workout MySportTraining for Windows Mobile Smartphone User s Guide 22 Tue 7 8 2005 Road cycling 5 Week View 6 00p 15p JUD 6 Month View 7 Go to Today amp Go to Date 9 Tools 0 Send as vCalendar Flix Send as vCalendar Pix Enter Workout Figure 16 Scheduled workouts are shown as appointments in the Calendar application and can be directly added into MySportTraining MySportTraining for Windows Mobil
6. To make sure all messages are displayed even those which were turned off choose Show All MySportTraining for Windows Mobile Smartphone User s Guide 48 6 Using MySport Training Whereas the previous sections have explained MySportTraining features this section presents how to apply them not only to make MySportTraining easier to use but also to monitor and adjust your workouts to achieve your fitness goals 6 1 Data Entry Tips Here are a few tips to take advantage of what MySportTraining offers e To enter a workout schedule with various workouts each with a specific focus make sure to read section Planning and Entering a Workout Schedule on page 31 e Enter workout information right after completing each workout This only takes a few seconds and is key to providing maximum feedback Similarly enter health information upon waking up at least once a week e Adding a workout via copy and paste is very fast and convenient see section 3 1 for details Use the monthly and report views to quickly locate a past workout e Make sure the option Workouts gt Use previous sets with new workout is set to Yes section 5 3 as this copies all the exercises intervals or laps of the pervious occurrence of the workout you are adding e If you heavily are into a single sport you can define new activities to categorize your training and obtain a rich feedback of how you exercise for that sport For instance if you are into cycling
7. Workouts and click Save MySportTraining for Windows Mobile Smartphone User s Guide Running MySportTraining To run MySportTraining choose Start MySportTraining The first time it runs the Welcome Wizard guides you to enter key information such as your profile MySportiraining 3 2 5 Welcome to A MySportIraining Thank you for using MySportTraining the premier fitness program designed to help you track your workouts get fit and stay healthy This wizard will guide you through the initial configuration to personalize MySportT raining All the settings vou enter can later be modified To continue choose Next Figure 4 The Welcome Wizard makes it easy to get started with MySportTraining Trial Mode Until registered MySportTraining runs in trial mode for up to 10 days All functions are enabled in trial mode Once expired you will be required to enter a registration key in order to continue to add data Registration A registration key must be purchased to continue using the software beyond the trial mode period To purchase a registration key visit http www vidaone com products htm Shortly after purchasing the software you will receive an email with the registration key Enter the registration key to re activate the software Note Write down the registration key and keep it in a safe location Should your device s memory content be accidentally erased due to battery drain for instance you must insta
8. lifted for strength workouts only Calendar MySportTraining for Windows Mobile Smartphone User s Guide 19 e Calories or Kilojoules to display energy intake orange and expenditure blue based on the Calories kJ workout and health fields and optionally your Basal Metabolic Rate see section 5 4 regarding use of the Basal Metabolic Rate Body Weight based on the Weight health field Body Fat based on the Body Fat health field Sleep Hours based on the Hours health field Blood Pressure based on the Blood Pressure health field Resting Heart Rate based on the Resting Heart Rate health field By default the graph will display the data for the past 7 days You can choose another period via Menu Period You can also customize the appearance of the graphs more on this in section 5 3 MySportTraining for Windows Mobile Smartphone User s Guide 20 3 Entering Workouts and Health Data You can enter one or more workouts for the day as well as health data for each day 3 1 Entering Workouts You can enter a workout by either adding a new workout or pasting a copy of a previous workout Adding a Workout To add a workout proceed as follows e Choose Menu gt New gt Workout This shows the New Workout screen see Figure 14 e Choose an activity from the list shown in the Choose Activity screen If desired choose Menu gt Apply filter to display only the activities you have filtered see section 4 2
9. term goals For instance if you set a personal goal of exercising at least 20 hours per month MySportTraining s duration chart will allow you to accurately track your monthly progress by showing your how much time you spent exercising You will be able to make corrections by adding more workouts if need be or simply maintain the same volume if you are well on your way to reaching your objective Either way the charts will tell you where you stand with respect to your goal s e The pace and training heart rate graphs are excellent tools for helping you to identify your overall fitness the heart rate graph can be substituted by the intensity and exertion graph For instance for a given course and average heart rate or exertion your pace will likely increase over several weeks as your fitness improves you will be able to cover more distance in less time for the same effort Similarly for a given course and pace your heart rate will likely decrease over time given your body s improved ability to sustain a certain level of effort e The resting heart rate is also a useful graph for identifying which past workouts put stress on your body For instance if you increase the volume of your workouts over a few weeks 1 e exercising several hours more than usual and MySportTraining for Windows Mobile Smartphone User s Guide 50 the chart shows a gradual elevation of your resting heart rate you may have become overtrained It cou
10. you can add activities such as Road intervals MTB intervals 50 miler Century Time trial etc e To speed up data entry define courses and exercises see section 3 2 and 3 3 for details Upon selecting a course the distance and pace information 1s automatically displayed provided that you ve entered the workout duration Likewise enter a default weight unit when defining exercises to provide better accuracy and consistency with lifted weight graphs and specify the emphasized muscle groups if you know them to be able to add exercises by muscle groups see page 26 for details e Usea heart rate monitor to accurately and objectively determine your average heart rate when exercising which results in more precise graphs Alternatively you may rely solely on the workouts perceived exertion although this 1s less precise than your actual effort e Use the Note fields to add information that may have influenced your workout such overall stress level road conditions etc For instance by reviewing your workouts you may notice that stress has a negative impact on your workouts preventing you from exercising with the same intensity as on other days As a result you may decide to exercise at a lower intensity or even take some days off during stressful periods without any guilt from not exercising enough MySportTraining for Windows Mobile Smartphone User s Guide 49 e Keep track of specific events or special condit
11. Health 5 Weight 722 kg Body Fat 7 0 Figure 1 MySportTraining runs at ease in portrait and landscape at either normal or high resolutions on smartphones running Windows Mobile 5 0 to Windows Mobile 6 Standard Mobile2Market Windows Mobile Certification by Microsoft MySportTraining for Windows Mobile Smartphone User s Guide 1 3 How About Food and Dieting Exercising goes hand in hand with food and diet tracking For this reason VidaOne also offers MyPersonalDiet see Figure 2 the most comprehensive diet software for Windows Mobile Smartphone MyPerso r MyPersonalDiet Calories Diet Summary You are losing weight faster than expected You need to eat more The goal is to lose 14 cal and you lost 1 48 You need to eat 1034 more cal 9D B5 Z2 Je Workouts 75 70 7 21 2007 LA Goals Month Figure 2 MyPersonalDiet is the premier diet application for your Windows Mobile device and works hand in hand with MySportTraining MyPersonalDiet offers a variety of features that complement MySportTraining e You can establish a complete and realistic diet plan ideal if you are on The Zone Atkins etc e t provides comprehensive data entry by giving you access to the food database containing more than 7500 items specifically the USDA food database and you can add your own food and nutrients e It uses the health and workouts information you enter from MySportTraining e If features quick
12. Mobile Smartphone User s Guide 33 3 4 Entering Health Data To enter a health record choose Menu New Health enter information about e Weight and body fat 96 e Vital signs sleep quality and duration mood blood pressure and resting heart rate e Body measurements e Any other information you want to log in the Note field If you use VidaOne Diet amp Fitness for Windows and have defined custom fields you can enter up to four 4 of them It is best to enter this information on a daily basis to provide accurate graphs described in section 2 5 At a minimum you should enter your resting heart rate and weight on a weekly basis in order to review your performance over time You can set a reminder to help you to do so see section 4 7 for setting a reminder MySportTraining for Windows Mobile Smartphone User s Guide 34 4 Features 4 1 Filter You can filter activities to show only the activities that are of interest to you resulting in improved clarity For instance when adding a workout as described in Adding a Workout in section 3 2 only filtered activities will be shown To filter activities e Choose Menu gt Tools gt Filter Activities The Filter Activities window is shown see Figure 21 e Check activities to be displayed and uncheck those to be filtered out hidden e To record the selected activity as your preferred filter choose Menu gt Save as custom filter You can later recall t
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14. a o Ded tuti dta eu eiut eaae e die detun ted iR uenis 13 224 MEN Week VIO soe debit oes ser saese cra dicat Se aes usn a vieta geste raise Ce ue 15 2 9 ADMON Vile N a ttt cot Most Pit et dbi ctp EE cast oPetoa te 16 Di ABER DORE V 1G Ws ah irc Piedra dae mee hd ee ee See amber 17 EDS Gur A dece 19 3 Entering Workouts and Health Dat cte rti nih re enero faber ore esto dea 21 Salis MAMPCTIMG Worku ascese gforas ones t tetto roses EV fob ae esti ituros cR 2 ZAdadimne a VV ORK OU ices uU der Metabo uM UN tesa o ubi tool Ue UND Lese d oM SE ehce 21 bchedulie d WOFKOUL 50 HET ra np s t derma NES eu EIE dum sd tute 22 Entering Workout Data ven sense nuciesiabecuitnraunsusad on dacena aay paar S det bte eau 24 Entetins Inter vdlsicusesdendten meu bent aM MR ME MEM I EE IU MEE 25 Iesu ioa Ezio e m O 26 Pnternne Streneth Tramite BEXePOISeS user tiet a oup vue eee RO Lutte ide CES Ris 27 More About Exercises and Intetyals ea i et PREIS a t Hato tie eet ueto tele 20 Editino Foi OU rcm 30 Charte Interyals and E XeTCISE Sc desi erae ete IER Pa eH ooa da et Ceo io RM ets 30 Copying and Pasting a WOfFKOUL ret eer eo eee vea de celo Se ded esae taa Seded ene assu 30 Del unsg a WOPROUE ioi oor Re xi eo bist oi Ti dame ocu uma E res ener 30 Planning and Entering a Workout Schedule essen 3l o2 Browsing Exercises aud Infetvalgzi decoro eerte sotieeaiedeaucius dace denehenes 22 3 3 Browsing Courses and TiO CAN
15. about filtering activities e Enter the date e Specify when the workout occurs See section Scheduling a Workout on page 22 for details e Enter the time e You can add edit and delete your own activities via Menu in the Choose Activity screen Choose Next to create a workout for that activity You can then enter information about the workout more on this shortly MySportTraining Enter a date time and choose an activity EE Road cycling 2 Date EA Strength Training 20 Minute Tune up Female E 50 miler LS 3 Occurs 4 At Anatomical Adaptation Fl Body Fitness Cancel Figure 14 Adding a workout left and selecting an activity right MySportTraining for Windows Mobile Smartphone User s Guide 21 EE Lalendar Scheduling a Workout The New Workout screen allows you to schedule and plan future workouts The list next to Occurs allows you to select a pre defined recurrence pattern exactly like entering an appointment in the Calendar application e g Every Monday Day 7 of every month etc If the workout occurs in the future or if there 1s a recurrence pattern a workout appointment will be added in the Calendar application You will be prompted to enter more information about the appointment s as shown in Figure 15 duration the default 1s one hour whether to use a reminder the default is the user setting in the Calendar application s Options dialog box a location and a note
16. alog box Figure 12 which allows you to enter any starting and ending date for a period of time Upon closing the dialog the list 1s automatically refreshed MySportl raining ware From 7 1 2008 to 7 7 2008 Figure 12 The Other Period dialog box Once a period is chosen the report is generated as shown in Figure 11 Each line shows a single workout and the last line shows the total summary of workouts time calories and distance Changing the period again automatically updates the report You can select the order by which the workouts are listed via Menu e Choose Most Recent First to list the workouts from the newest to the oldest e Choose Most Recent Last to list the workouts from the oldest to the newest In addition you can customize which columns are shown via Menu you can show hide the following columns Calories Distance Intervals for cardio workouts Exercises for strength workouts Finally also via Menu you can e Choose Auto Size to enlarge the columns to make all values visible Although the list width may exceed the screen width you can scroll the list horizontally as needed e Choose Size To Fit to shrink the columns to make them fit within the screen MySportTraining for Windows Mobile Smartphone User s Guide 18 2 5 The Charts View The Charts view shows various graphs of your workouts and health over any period of time Figure 13 The charts provide a snapshot of your performance a
17. and MySportTraining will automatically convert the data as needed e Select Use the View Choose for the left soft key to allow you to select a view to display Otherwise the next view is shown in that order Day gt Week gt Month gt Report gt Chart gt Day etc e Choose the first day Saturday Sunday or Monday of your training weeks All views take this setting into account when displaying workouts For instance choosing This Week in the Report view results in the list of workouts for the week starting on the specified day e Choose a theme color which is applied throughout the application You can choose among predefined themes or apply your own colors MySportT raining LIL MySportTraining LITT TOP MySportTraining am Yl 5 qe Duration 3 27 53 Calories 1863 Fat 0 24 kg Exertion Moderate Energy Fair Rating Average Course Dam Loop Distance 87 40 km Pace 25 2 km h Ascent 865 Weather Variable 9 Duration 3 27 53 e Duration 3 27 53 Duration 3 27 53 Calories 1863 Calories 1863 Calories 1863 Fat 0 24 kg Fat 0 24 kg Fat 0 24 kg Exertion Moderate Exertion Moderate Exertion Moderate Energy Fair Energy Fair Energy Fair Rating Average Rating Average Rating Average 5 Course Dam Loop Course Dam Loop Course Dam Loop Distance 87 40 km Distance 87 40 km Distance 87 40 km Pace 25 2 km h Pace 25 2 km h Pace 25 2 km h Ascent 865 Ascent 865 Ascent 865 Weather Variable Weather V
18. and easy monitoring and tracking of your diet by displaying a very useful Today screen plug in a variety of charts simple guidelines to reach your goal a feature rich monthly view that immediately allow you to see how well you are doing with your diet e tis essential for people with food restrictions Simply enter daily limits on specific nutrients and MyPersonalDiet immediately shows you how much you have consumed of them vs how much you are still allow or not to consume e Just like MySportTraining it is a friendly application that takes advantage of the great features of your Windows Mobile device Find more about MyPersonalDiet including a user s guide by visiting our web site at http www VidaOne com mpd sp htm MySportTraining for Windows Mobile Smartphone User s Guide Also MySportTraining has the ability to retrieve calorie or kilojoules intake from MyPersonalDiet As you enter meals in MyPersonalDiet MySportTraining automatically displays the calories kilojoules in the Day view if any M aid UN Calories from meals Eg Thu lul 013 2002 a eb entered with MyPersonalDiet 2 47 PM Select it to open Lan Dh MyPersonalDiet 1 4 Integration with Pocket Outlook Calendar MySportTraining transparently integrates with the Calendar application on your Calendar Smartphone workouts can be scheduled from MySportTraining exactly like an appointment and later added via the Calendar application Your pl
19. anned workouts are also shown in MySportTraining s Month view You can find out more in section Scheduling a Workout on page 22 Li 1 5 MySportTraining Exercise Series Additional exercise series with a specific focus are available These series add more exercises with colored images right into MySportTraining and provide various exercises to add variety to your existing workouts You can see a sample of each series by visiting http www vidaone com mstpixseries htm 1 6 VidaOne Diet amp Fitness for Windows Vista and XP MySportTraining is fully compatible with VidaOne Diet amp Fitness for Windows Vista and Windows XP see Figure 3 It not only provides the same features than MySportTraining but also allows you to add custom data fields enter all the food you consume using a database of more than 7000 food items which you can customize follow a diet of any type download Polar heart rate monitor information view a variety of reports and graphs all printable use multiple profiles users and more Windows Vista MySportTraining for Windows Mobile Smartphone User s Guide T widaOne Diet amp Fitness John File Edit Diet Fitness wiew Tools Help h Ki kra Body Weight Net Calories Daily Average a u 3000 T8 7B 4 T2 r 3000 Mav 21 Mav 26 Jun4 Jundi Jun 8 5 14 5 21 5 20 6 04 6 11 5 18 6 25 Past 30 days 1000 1000 Workout Summary Activity workouts Duration Calories l eke Road cycling
20. ariable Weather Variable Figure 28 You can easily customize the appearance of MySportTraining 5 2 Profile The profile consists of personal data to enable the program to calculate the number of calories you burn when exercising and to establish your initial training zones e Choose Menu gt Options gt Profile e Enter personal information o Your gender o Your birth year o Your height either as inches or centimeters based on the measurement unit setting e Select Use 1 decimal for body weight to allow using one decimal with your body weight e g 135 4 Ibs or 58 3 kg rather than whole numbers e g 135 Ibs or 58 kg MySportTraining for Windows Mobile Smartphone User s Guide Du Workouts Various workout options are available regarding your workout 5 4 Choose Menu Options Workouts Select Use previous workout sets upon adding a workout in order to automatically carry over the most recent workout sets interval or strength sets when adding a workout Select Use 2 decimals with distance e g 1 75 mi 2 25 km if you want to enter distance values using two decimals the default is one decimal Select Use seconds with workout duration if you want to specify seconds when entering your workouts durations seconds are not allowed by default Select Auto update exercise max weight for MySportTraining to automatically record the max weight for each exercise Select Show heart rate percentage to displa
21. ation You may see some of the following messages The program is from an unknown publisher You should install it only if you trust its publisher Do you want to continue Choose Yes to continue Please disconnect your Windows Mobile device from your PC to continue In order to properly install MySportTraining make sure to disconnect your device from your PC The previous version of VidaOne MySportTraining will be removed before the new one is installed Select OK to continue or Cancel to quit This is shown when re installing upgrading and uninstalling MySportTraining Choose OK to continue you will not lose any data at this time Do you want to upgrade MySportTraining To upgrade choose Yes To uninstall choose No This is shown following the message above Choose Yes when upgrading or No when uninstalling If you choose No the data you entered in MySportTraining will be removed e To make sure that MySportTraining synchronizes with VidaOne Diet amp Fitness perform the following steps when your device is connected to your PC o Disconnect and reconnect your Windows Mobile device to your PC this will reload the new synchronization module o On Windows XP open ActiveSync click Tools Options select the entries Extras Health Meals and Workouts and click OK o On Windows Vista open Windows Mobile Device Center click Mobile Device Settings Change content sync settings select the entries Extras Health Meals and
22. can navigate to any day using the navigation keys When a day is selected press the Action key to display that day in the Day view MySportTraining for Windows Mobile Smartphone User s Guide 15 2 3 The Month View The Month view shows a calendar allowing you to quickly identify on which days you trained see Figure 10 Some call it their training at a glance view You can access the Month view by using the left soft key Each day you exercised is shown with the exercise s icon and the duration of the workout If the effort coloring option is on each day is drawn using a color related to the training zone or the exertion see section 5 3 regarding the display options For multi workout days the number of workouts is shown on the top right corner in white in a small blue circle as on June 3 for example The icon represents the hardest or longest workout and the time being displayed 1s either the total for that day or the duration of the hardest or longest workout see Options in section 5 3 a Figure 10 The Month view with the effort coloring option on left and off right Ep Scheduled workouts are shown using grayed icons allowing you to quickly see what your training is like for the following days Scheduled workouts are displayed for future Calendar dates only See section Planning and Entering a Workout Schedule on page 31 for more details about planning future workouts MySportTraining for Windows Mobile S
23. e the previous all next exercises Press the Action key to add edit or delete custom exercises Select this tab to see a picture that shows how to execute the exercise You can also assign a picture for custom exercises Image Video 1 5Set l 15 x 15 Ib 2 Seti 15 x 15 Ih 3 Set 3 15 x 15 Ib 4 Rest after each set 1 min 5 Weight Unit Ib Use this menu to ae oe e Use the muscle chart to 6 Enter weight as of max No e E aed 7 RPE Moderate on a muscle group amp Note e See a chart of the past executions of this exercise Scratch un scratch the exercise Use this menu to add edit or delete sets Set Exercise Figure 19 The Exercise data entry window e To select an exercise for specific muscle group choose Menu gt Muscle Chart to display the muscle chart see Figure 20 Select a muscle group then choose Next to display a list of related exercises If no exercises are found the message There is no exercise found for this muscle group 1s displayed Visit www vidaone com mstpixseries htm to add exercise series into MySportTraining MySportTraining for Windows Mobile Smartphone User s Guide 27 e Enter sets via Set Add The number of sets is limited to five 5 If you do more sets add the same exercise again in the exercise list You can also select an existing set and choose Set gt Add Copy to add a copy of that set When entering a
24. e Smartphone User s Guide 23 Entering Workout Data Although cardio and strength training have different fields entering data 1s done the same Way MySportTraining 1 Activity Road cycling 2 Time 3 Duration 4 Calories 5 Fat 6 Type Ratings 8 Route 9 Heart Rate Intervals Custom Fields Note CCRCC ride Cancel MySportTraining Activity Body Fitness 2 Time 3 Duration 4 Calories 5 Fat 6 Type Ratings 8 Location 9 Heart Rate Exercises 4 Custom Fields Note Cancel Figure 17 Workout data entry aerobic on the left strength training on the right e Enter the duration The format may or not include seconds depending on the workout duration setting see section 5 3 about the workout duration setting The energy Calories or Kilojoules and fat fields are automatically updated based on the duration you enter and exertion you choose You can also change those values If you do change them MySportTraining no longer updates them However if you enter a value of 0 MySportTraining will recalculate them the next time the activity duration and or exertion 1s changed e Choose the type of workout if desired among time based distance based HR based Warm Up Cooldown Fat Burn e Choose the Ratings entry to enter your perceived exertion overall rating and energy level Note that changing the exertion may change the Calories and Fat fields e Cardio workout only choose the Route entr
25. educe the volume of information being displayed Figure 7 shows the same day than Figure 6 only with fewer workouts details no route heart rate information nor personal ratings MySportTraining for Windows Mobile Smartphone User s Guide 13 M een 131LA0 Calories 847 Fat 0 11 kg Bike 2007 Tarmac Pro 3B Body warm up 4 00 PM ef Duration 0 45 00 Calories 327 Fat 0 04 kg Health 5 Weight 72 2 kg Body Fat 7 0 96 Figure 7 Options allow you to customize what information is shown compared this to Figure 6 Chose the Menu key see Figure 8 to edit cut copy paste delete or beam the workout more on this in section 3 1 You can also select an entry and press the Action key to edit an item MySportTraining c Yi 3 Item 2 Delete 3 Cut 4 Copy Paste Figure 8 A popup menu shows up when you tap and hold an entry 14 MySportTraining for Windows Mobile Smartphone User s Guide 2 2 The Week View The Week view shows workout information for each day of the week along a brief weekly summary You can access the Week view by using the left soft key Man Jun 30 200 dua 28 workouts 16 19 8051 cal 404 9 km Menu Figure 9 The weekly view shows daily and summary information Consecutive days can be displayed horizontally left or vertically right Consecutive days are displayed either horizontally or vertically based on a mode accessible via the right soft key menu You
26. ercise add a strength training workout Menu New Workout and add an exercise in that workout choose the Exercises entry then Menu Add In the Exercise screen choose Exercise Browse Menu Add This shows the Edit Exercise screen where you can enter the following e The name of the exercise e A default weight unit in order to ensure consistency when adding instances of that exercise and when charting the weight progression e Enter or edit the maximum weight even recorded or previously entered Specify the muscle group s emphasized by the exercise This in return allows you to identify exercises by muscle group see section MySportTraining for Windows Mobile Smartphone User s Guide 32 e Entering Strength Training Exercises in section 3 1 for details e A note When browsing the exercises in the Browse Exercise screen the Menu soft key also allows you edit or delete custom exercises For intervals the procedure is essentially the same only it must be done from a cardio workout 3 3 Browsing Courses and Locations When you select a course Browse Course screen or a location Browse Location screen the Menu soft key allows you to add edit or delete custom items You can enter a name and a note and for a course you can also enter a default distance distance unit and a default pace Those values are automatically entered when selecting the course for a given workout MySportTraining for Windows
27. et PC the left soft key to switch views Pressing the left soft key shows the View Chooser Figure 5 which allows you to select a view You can configure the left soft key to instead switch to the next view as in the standard Calendar application via the options see section 5 1 SS a Rr MySportiraiming EZjes Yi LIN ll EJ FH a TB Week BEBE HERES Cancel Figure 5 The Day view showing a strength weight lifting workout Upper body MySportTraining for Windows Mobile Smartphone User s Guide 12 2 1 The Day View The Day view shows you all the workouts and health data for any given day see Figure 6 You can access the Day view by using the left soft key Select an item and press the Action key to edit it Expand or collapse workouts by selecting them View the previous current or next day E I dios od E Exercises 4 Push Up Abdominal Crunches Lateral Raise Triceps Extension Health Weight 72 2 kg Body Fat 7 0 96 Use this menu to add edit cut copy paste delete or beam the workouts Week Menu Figure 6 The Day view showing a strength weight lifting workout Upper body You can choose what information to display per workout and health see Day View options in section 5 5 for details This is especially useful if you frequently exercise more than once per day or if you track a lot of information in order to r
28. hat filter via Menu Select My Filter e Choose Menu gt Select All or Menu gt Clear All to check all or clear all checkboxes respectively Filtered activities those that are not checked are no longer displayed in the views In order to see them again you must check them in Filter Activities again MIEJ 5K Run IES Abs and Core Male Aerobic ur Man Arnstarmies Adsratastinn Figure 21 The Filter Activities window MySportTraining for Windows Mobile Smartphone User s Guide 35 4 23 Find You can search the workout and health records notes to find a specific word Choose Menu Tools Find enter the word or expression and then choose the Find button The matching records if any will then be listed Select any to view the details For instance Figure 22 shows the matching entries for the word flat By entering relevant notes for workouts and health records this function makes it easy to find past information ae Another flat rear eb Fri 6 27 2008 Got 2 flats rear eb Sat 6 7 2008 Rear flat Did not ha ee Sun 5 18 2008 Rear flat again ee Thu 5 15 2008 Rear flat ee Tue 5 13 2008 Rear flat ele Fri 1 11 2008 Rear flat Used Speal ER Fr 12 28 2007 energy Flat rear or pe Tue 12 25 2007 Flat New Rear tire mie Fri 12 21 2007 Rear flat tire Threw ER Wed 10 3 2007 Rear flat heplaced o Cancel Figure 22 The Find window allows you to search workouts and health records notes for a specif
29. hoose Yes the remove the records No to cancel s It is recommend to perform a backup via Menu Tools Backup prior to use this a function MySport s o To save memory you can delete data prior to the periad below The data will be permanently erased and can not be recovered If you are using VidaOne Diet amp Fitness chaose Cancel below and use the synchronization period option in VidaOne Diet amp Fitness in order to keep the data on your PC Purge data prior to the past D 4 months Cancel B Figure 27 The Purge Data window MySportTraining for Windows Mobile Smartphone User s Guide 42 4 11 Regional Settings MySportTraining automatically uses the regional settings stored in your Smartphone You can modify these settings as follows e Choose Start gt Settings gt Regional Settings e Select the settings of your choice e Once you re done tap OK MySportTraining will automatically start using the new settings MySportTraining for Windows Mobile Smartphone User s Guide 43 5 Options MySportTraining has various options to personalize and customize the program 5 1 General The following settings allow you to set some preferences e Choose Menu gt Options gt General e Choose the default measurement units either English Ib mi in F or metric kg km cm C Also choose the energy units between calories and kilojoules You can change these units at any time
30. ht lifting free weight and or machine e Cycling road mountain stationary e Running e Stair machine e Surfing e Walking e Treadmill e Horseback riding e Swimming e Elliptical stairs e Equestrian e Soccer e Stepper e Shooting e Triathlon e Gymnastics e Fencing e Stretching e Basketball e Kayaking e Skating ice and in line e Football e Canoeing e Skiing cross country downhill e Volleyball e Rowing e Golf e Martial arts e Etc The information you enter is specific to each type of workout as shown in the following table in order to provide you with the best feedback MySportTraining for Windows Mobile Smartphone User s Guide 1 2 Windows Mobile Compatibility MySportTraining for Windows Mobile Smartphone is designed and certified for Windows Mobile 5 0 for Smartphone and Windows Mobile 6 Standard in portrait and landscape in regular or high resolution as shown in Figure 1 DESIGNED f OR i Wii ndow s amp Mobile Version amp MySportTraining Mysportiraming em Ty B JUUE 3L Qu p j Duration 13120 Calories E47 Fat O24 Ib Durafict 131 4 Calories 847 Fat 0 11 kg Bike 2007 Tarmac Pro Bike 2007 Tarmac Pro A af Duration 0 45 00 a FA Body warm up Calories 327 ef Duration 0 45 00 Fat 0 09 ib Calories 327 MySportTraining Duration 1 31 20 Calories 847 Fat 0 11 kg Bike 2007 Tarmac Pro 3 JA Body warm up 4 00 PM Duration 0 45 00 Calories 327 Fat 0 04 kg
31. ic word Tap on any listed entry to edit it MySportTraining for Windows Mobile Smartphone User s Guide 4 3 Goal The Goal window allows you to quickly find out if you ve met specific goals such as exercising a certain amount of time for a given period Choose Menu Tools Goal and enter the type of the goal weight loss weight gain duration or distance and the goal values Then choose Next a chart depicting the goal and the actual values will be shown MySportT raining hat b ET Enter a goal amp a period and choose Next Congratulations You have completed y iin 10l Type Duration a gt 6 29 and exceeded your goal by 7 291 Last month Value Hours 4 gt 100 80 Period Last month 4 gt 60 40 20 576 62 69 6 16 6 73 6 50 MF Cancel Nex Finish Figure 23 The Goal window allows you to set and determine if you have reached some personal goals 4 4 Personal Best You can see a list of your personal best workouts those are the workouts whose rating is set to Personal Best by choosing Menu gt Tools gt Personal Best You can sort the list using different orders via the Menu soft key All workouts regardless of their date whose rating is Personal Best will be listed 4 5 Trackable Gear You can track the gear you use for your workout by either distance or duration This is very helpful regarding their maintenance and replacement For example you can track the following e Runn
32. ing shoes by distance to determine when to replace them e Bicycle and equipment such as chain tires wheels by distance to maintain them as needed e Heart rate monitors and other electronic devices by duration to determine when to replace their battery To add edit or delete gear choose Menu gt Tools gt Trackable Gear and choose the Menu entries When editing a workout select the Gear entry to enter the gear you used in MySportTraining for Windows Mobile Smartphone User s Guide 37 a workout and MySportTraining will automatically calculate their usage You can also add edit and delete gear when entering a workout 4 6 Training Zones Training zones are essential for heart based monitoring training MySportTraining helps you identifying your training zone if you use a heart rate monitor e Choose Menu gt Tools gt Training Zones The Training Zones window is shown see Figure 24 Colors are used if the effort coloring option is on see section 5 3 for display options e Enter your maximum heart rate The default is set to 220 minus your age provided you entered your birth year in the profile Note that this formula is just an estimate and your actual maximum heart rate may vary by as much as or 20 e The training zones are automatically calculated and each training zone is defined as a range expressed as a percentage 96 of your maximum heart rate HR The exact calculation is detailed on the next page i
33. ions in the Note fields which you can later review using the Find function see section 4 8 For instance you can enter the word race in each race workout s note so that you can easily list them all using the Find function 6 2 Reviewing Your Performance The Day view provides you with the right workout information Regularly review your past workouts especially those for when you felt very strong and identify the conditions that led to better results For instance if you find out that your best workouts were achieved when waking up with a low heart rate you may want to back off when you wake up with an elevated one Take a look at the Month view to assess how consistent you have been regarding your training consistency is key in any fitness program If there are long periods of inactivity you might want to try to find out how you could include one or two workouts to maintain your fitness Use the report view to determine whether you ve reached your goals number of workouts total duration etc for a given period of time by looking at the totals line at the bottom of the list This is very useful for comparing your actual training against a long term training plan Frequently review the graphs to obtain precise feedback e The Duration Distance and Weight lifted graphs show you the volume of your workouts i e how much you exercise With the Report view it s also the easiest way to measure your progress towards long
34. ist MySportTraining for Windows Mobile Smartphone User s Guide Editing a Workout To edit a workout simply select the workout to edit in the Day view and choose Menu Item Edit Directly modify any values you want to change as you would when entering workout data Charting Intervals and Exercises Exercise and interval charts show up to the last 10 occurrences and allow you to see your progression Note that those charts are not accessible from the Graph view but from the list exercises intervals while editing a workout To see such a chart select an exercise or interval and choose Menu Show Chart e Exercises are shown using either the weight itself or the total weight set x rep x weight depending on the selected setting on the screen In either case if the weight is zero e g for crunches or push ups repetitions are used Also for reduced sets the maximum value is used e Intervals are shown with duration in red and recovery in blue The actual duration is either the total duration set x time or the duration itself depending on the selected setting on the screen Copying and Pasting a Workout You can cut copy or paste any workout For instance you can copy and paste a past workout in order to add a similar workout or you can cut and paste a workout to move it from one date to another Select the past workout in the Day view Choose Menu Item Copy Select the day to which to add the similar
35. ld be best to reduce volume and intensity for the next days in order to recuperate e For those carefully tracking their weight use the calorie burning and intake body weight and body fat charts to track your progress For example if you are new to exercising your weight and body fat will decrease as a result of burning fat your body uses fat among other nutriments for fuel when exercising If one of your goals is to achieve a specific weight or to maintain one the charts will instantly let you know how you are progressing allowing you to make sure your weight is not going off the chart literally Thank you for using MySportTraining The MySportTraining team MySportTraining for Windows Mobile Smartphone User s Guide 51
36. ll MySportTraining and enter the registration key again Note that you don t have to re install the software prior to entering the registration key What s more once the registration key is entered all the data you ve already entered will be available and updatable MySportTraining for Windows Mobile Smartphone User s Guide 10 Upgrades Visit www VidaOne com on a regular basis and when a new version is available download and install it over the registered version already installed on your device You don t have to uninstall MySportTraining prior to installing a newer version You can always install a newer version of MySportTraining and all the data you ve already entered will still be available 1 8 Technical Support You can obtain more information about our products updates etc by visiting our Frequently Asked Questions FAQ page at http www VidaOne com faqs htm If you have a question want to provide some feedback or want to report a bug please send us an email at support VidaOne com You can also contact us by mail at the following address VidaOne Inc 7101 W Highway 71 Suite 220 Austin TX 78735 MySportTraining for Windows Mobile Smartphone User s Guide 1 2 Views MySportTraining is based on views pretty much like the popular Microsoft Calendar application provided on Smartphone There are five views all explained in the following sections Day Week Month Report and Graphs Use your Pock
37. martphone User s Guide 16 2 4 The Report View The Report view allows you to see a list of workouts for a specific period of time see Figure 11 Additionally the total number of workouts time exercised 1 e duration and optionally calories burnt and distance are shown You can access the Report view by using the left soft key ua T Ad via Menu 12137 12771 a orn de You can choose what columns to show via Menu HA 1 58 48 1654 E 7 4 2008 1 44 76 799 ee Sat 7 5 2008 3 02 20 10 3 BM Sun 7 5 2008 3 27 53 1863 BWorkouts 16 18 45 8951 Charts Menu Figure 11 The Report view To see a list of workouts choose Menu gt Period to display a list of pre defined periods as well as Other There are several pre defined periods to choose from Today This week This month This year Last week Last month Last year Past 7 days Past 30 days Past 30 days by week This graph shows one entry per week along with the number of workouts for each entry e Past 3 months by week As above this graph shows one entry per week along with the number of workouts for each entry e Past 6 months by week As above this graph shows one entry per week along with the number of workouts for each entry e Past 12 months MySportTraining for Windows Mobile Smartphone User s Guide You can select the period 17 l Pa uc ks Choosing Other shows the following di
38. n Table 1 To show the heart rate ranges in percentage check off Show values as e f your heart rate monitor only allows you to enter your target zone s minimum and maximum as multiples of 5 check the Use 5 beat increments option to round up values as multiples of 5 MySporttraining a A MN M NL Maximum Heart Rate Show values as 96 Use 5 beat increments Done Customize Figure 24 The Training Zones window with the effort coloring option You can customize your training zones by choosing Customize You can for instance base the calculation on the Anaerobic Threshold and increase or reduce the number of training zones Any customization you make becomes effective when the next workout is entered MySportTraining for Windows Mobile Smartphone User s Guide 38 Intensity 4 85 925 Stenuous Lactate threshold training 3 75 85 Sustained Aerbic 2 65 75 Moderate Endurance 1 60 65 j Effortless Table 1 Default training zones 4 7 Workout Transfer You can transfer workouts between Windows Mobile devices both Pocket PC and Smartphone running MySportTraining via their infrared ports Bluetooth or a file This 1s very useful if you use a second device while exercising in addition to your primary device When a workout is transferred its associated HRB file from VidaOne Polar and GPB file from VidaOne GPS are automatically transferred as well The sending
39. nd condition allowing you to appreciate your efforts but also to make changes in your daily routines if needed You can access the Charts view via the left soft key MySportfraining Choose a chart and a period via Menu Tour Total 67 29 04 4049 min 20700 1800 An option allows 1400 displaying an average 1200 m E a line dotted 1000 200 6000 400 6 9 615 6 23 6 30 7 7 Date Menu Figure 13 The Graph view showing the hours per date for the month of March 2001 To display a graph choose the type of graph you wish to see via Menu gt Chart There are 16 charts to choose from E e Actual vs Planned Workouts which shows the duration of the workouts that you have entered vs the workouts that have been scheduled Duration based on the Duration workout field Duration by Activity Distance based on the Distance workout field for cardio workouts only Distance by Activity Pace for cardio workouts only When selected the Preference button P is shown allowing you to chose what activity and pace unit to use for the chart the default is to use all workouts using their respective pace e Ascent based on the Ascent workout field for cardio workouts only e Volume blue and Intensity red e Intensity red and Exertion blue based on the Zone and Exertion workout fields e Training Heart Rate based on the Average Heart Rate workout field e Weight
40. nto your PC and open it using Microsoft Excel MySportIraining Pa uerum Enter the CSV file to export the data to Select the period From 7 7 2008 To 7 1 2008 Choose the type of data to export Workouts w Sets Health records Figure 26 The Export window allows you to export workouts and or health records into a CSV file MySportTraining for Windows Mobile Smartphone User s Guide 41 4 10 Purge Data To reduce and save storage space you can delete past workout and health data that you no longer need via Menu Tools File Purge Data Purging data erases information that cannot be recovered from MySportTraining The data that 1s erased 1s workout and health information Custom names such as activity names exercises intervals etc are not erased If you are using VidaOne Diet amp Fitness for Windows records that are deleted on the Smartphone will also be deleted on the desktop after synchronizing However if you want to keep all the data in VidaOne Diet amp Fitness and only erase data on your Smartphone do not use this operation Use instead the synchronization period option in VidaOne Diet amp Fitness via Tools Options My Profile To purge data choose how many months of data you want to keep For instance Figure 27 shows that the past 12 months of data will be saved and all data older than 12 months will be erased Then choose Purge You will then be prompted to confirm the operation c
41. onday enter the Upper Body workout All the exercises from the previous Upper Body workout will automatically be carried over so that you do not have to re enter them all again Note that this 1s controlled by the option Use previous exercises intervals when adding a workout via Tools Options Workouts this option must be selected for the exercises to automatically be copied from the previous workout You can then edit all exercises as you execute them If you choose not to execute one select it in the exercise and choose Menu Scratch This will display a scratch line on it only to remind you that you did not conduct that exercise On Wednesday enter a Lower Body workout and again all exercises from the previous Upper Body workout will be copied Edit them as you execute them Finally on Friday enter the Bicycling workout Intervals if any will be copied from the previous Bicycling workout The result 1s that you have three workouts planned on every week and entering them automatically brings in the previous exercises saving you the time and trouble of re entering them Since you can create as many activities as you need you can easily enter and plan new workouts that have a different focus MySportTraining for Windows Mobile Smartphone User s Guide 31 3 2 Browsing Exercises and Intervals You can browse add or delete custom exercises and intervals when adding an exercise or interval To add a custom ex
42. or Windows Mobile Smartphone User s Guide 45 Select Yes for Weather to display the weather temperature wind and humidity Select Yes for Workout Notes to display the notes Select Yes for Laps Intervals Exercises to display a summary of laps intervals Or exercises For health records 5 6 Select Yes for Weight and body fat to display the weight and body fat Select Yes for Body Measurements to list body measurements entered Select Yes for Vital signs to display the mood sleep quality and duration resting heart rate blood pressure Select Yes for Health Notes to display the notes Month View These options affect how views are displayed Sal t Q e Sl Choose Menu gt Options gt Views Select Yes for Show total time on multiple workout days to display the total workout time for multi workout days on the Month view If this is unchecked the longest workout s duration is shown Select Yes for Show distance when available to display the distance instead of the duration of the workouts Select Yes for Show Weekly Summary to display the total weekly duration Select if intensity colors should be used in the view The intensity is determined by the training zone or if training zone is not specified by exertion where Effortless is considered training zone 1 and Exhausted training zone 5 No color is used if neither a training zone nor an exertion is available If there are several workouts for a given da
43. out the maximum weight you lifted by editing the workout e Choose the Rate of Perceived Exertion RPE which is based on the standard Borg CR10 scale e Enter the rest period You can choose None for supersets 1 e when starting the next exercise without taking any rest after the current Superset exercises will be displayed with the superset icon 5 in the exercise list in the rest column MySportTraining for Windows Mobile Smartphone User s Guide 28 e Enter an optional note if needed e Choose Set gt Done to close the window When adding a new strength workout an option allows you to carry over the previous similar workout s exercises see the description of workout options in section 5 3 More About Exercises and Intervals 0 When looking at the list of exercises of intervals the Menu soft key allows you to EI perform various operations e Edit delete cut copy and paste the exercise interval see below for more information e Show the picture or video associated with the exercise interval if any e See a report of the most recent occurrences of exercise interval e Chart up to the last 10 most recent occurrences of that exercise interval see below for more information e Scratch un scratch exercise interval This is useful if you skip an exercise interval but want to keep an entry for it regardless e Move the exercise interval up in the list e Move the exercise interval down in the l
44. r up to four 4 custom fields Choose the Note entry to enter a note about this workout weather etc Entering Intervals You can enter interval training with cardio workouts Select a cardio workout and choose the Intervals or Laps entry This shows the Laps Intervals screen Make sure to select Intervals near the top of the screen Choose Menu gt Add to add an interval see Figure 18 Choose the Interval entry to select browse add or delete intervals Enter the number of sets Enter the duration of a set using the specified format If the duration varies from one set to another use the Note field to enter more information 1f desired Enter the recovery period that follows an interval Enter the maximum heart rate reached during the interval usually at the end of the interval Enter the recovery heart rate after the recovery at some point after the interval e g 30 seconds MySportTraining for Windows Mobile Smartphone User s Guide 25 e Enter a note if desired You can quickly jump to other intervals in the workout by using the left amp right keys Press the Action key to show the list of intervals MySportTraining Interval 2 Set 1 3 Duration 0 04 00 4 Recovery 0 00 00 3 HR max 176 6 HR recovery 161 Note 32 12 60 rpm 3 jumps 7 Done Interval Figure 18 The Interval data entry window When adding a new cardio workout an option allows you to carry over a p
45. receiving workouts feature must first be enabled in the Workouts options see section 5 3 j MySportTraining ur m 14 33 ok MySportT raining ILetec otn Tz tel fe T anster Open MySportTraining on the other device Choose Receive below then open and initiate the beam Then align the infrared Mysportiraining on the other device and ports to receive the data Initiate the transfer Waiting Inbound Bluetooth port Done Receive Figure 25 You can easily workouts from one Windows Mobile device to another via infrared beaming and Bluetooth Workouts can also be transferred via files Infrared Transfer To transfer via infrared beam open MySportTraining on the receiving Windows Mobile device Pocket PC or Smartphone and choose Menu gt Tools gt Receive gt Beam On the sending Smartphone select the workout in the Day view and choose Menu gt Item gt Send gt Beam to initiate the transfer Simply align the infrared ports and the workout will automatically be transferred Infrared transfer is the easiest workout transfer method However if one or both devices do not have an infrared port alternate transfer methods are required as described below MySportTraining for Windows Mobile Smartphone User s Guide 39 Bluetooth Transfer To transfer via Bluetooth you must first establish a Bluetooth partnership pairing between the other Windows Mobile device and your Smartphone and then assign a communication outgoing por
46. revious similar workout s intervals see section 5 3 for more details Entering Laps You can enter laps with cardio workouts e Select a cardio workout and choose the Intervals or Laps entry This shows the Laps Intervals screen Select Laps near the top of the screen e Choose Menu gt Add to add a lap This shows the Lap screen where you can enter the lap time average heart rate and a note MySportTraining for Windows Mobile Smartphone User s Guide 26 Entering Strength Training Exercises You can enter exercises for strength workouts e Select a strength workout and choose the Exercises entry This shows the Browse Exercises screen a list of exercises Choose Menu to add edit or delete custom exercises Custom exercises are shown in bold in the list gt 92 If you have installed some exercise series the exercises series they are from is shown on the right Choose Menu Series to show a screen that allows you to show hide the various series making it easier to browse exercises e To add an exercise choose Menu gt Add which shows the Exercise screen see Figure 19 e Select an exercise from the list or press the Action key to browse add edit or delete your own exercises e Upon choosing an exercise the Weight Unit entry reflects the exercise s default unit and an image depicting how to execute the exercise will be shown for predefined exercises only Choose these buttons to se
47. set enter the repetition and weight values MySportTraining internally records the maximum weight you enter for each workout When you enter a new maximum MySportTraining displays a message stating that you did reach this new maximum Once a maximum has been entered an entry called Enter weight as of max will be displayed on the screen You can then select it to enter the weight as a percentage of your recorded maximum MySportTraining Abdominal Crunches Front Plank Lying Oblique Arm to Leg One Leg Lateral Flexion Prone Arm Roll Side Bend Stability Ball Bridge Stability Ball Crunch Stability Ball Crunch Stability Ball Lateral Planks Stability Ball Plank w Push Outs Stability Ball Seated Angle Crunch Straight Raise Supine Reverse Abs Curl bak 2 Figure 20 The muscle chart can be used to see a list of exercises for a particular muscle group In this figure the Abdominals muscle group is selected and a list of related pre defined and custom exercises is displayed e Enter the units Simply remember to use the same unit when entering other instances of that exercise If the weight varies from one set to another use to Note field to enter more information if desired e If you have previously entered that exercise with a weight you can select Enter weight as of max to enter the weights not as the absolute weight e g 35 Ib but as a percentage of the maximum weight for the exercise e g 50 You can find
48. t on your Smartphone toward the receiving device Please refer to the manufacturer s manual to do so Note that it might not be possible to establish this connectivity even if both devices support Bluetooth due to each device s Bluetooth configuration Open MySportTraining on the receiving Windows Mobile device and choose Menu gt Tools Receive Beam Select the inbound Bluetooth port please refer to the manufacturer s user manual to identify that port and choose Receive On the sending Smartphone select the workout in the Day view and choose Menu Item Send Bluetooth select the outbound Bluetooth port please refer to the manufacturer s user manual to identify that port and choose Transfer The workout will then be transferred File Transfer In the case where neither an infrared nor Bluetooth workout transfer can be done you can still send write a workout to file transfer the file to the other Windows Mobile device either via Bluetooth s file Transfer capability if available or by using storage card and receive read it back On your Smartphone select a workout in the Day view and choose Menu Item Send File select a file name and choose OK Transfer the file and on the other Windows Mobile device open MySportTraining choose Menu gt Tools gt Receive gt File and select the file The workout will be added MySportTraining for Windows Mobile Smartphone User s Guide 40 4 8
49. workout Choose Menu Item Paste Choose Paste This creates a new workout based on the past workout 1 e a copy You can then edit the new workout as needed Deleting a Workout Deleting a workout permanently erases the workout data e Select the past workout in the Day view e Choose Menu gt Item gt Delete e Choose Yes to permanently delete the workout or No to keep the workout MySportTraining for Windows Mobile Smartphone User s Guide 30 Planning and Entering a Workout Schedule You can combine multiple features of MySportTraining explained in the previous sections to plan a schedule consisting of a variety of workouts Say for instance you want to plan three workouts per week each one with a specific focus Monday upper body chest back arms and shoulders Wednesday lower body legs Friday stationary bicycle Here s how to proceed to plan such a workout schedule On Monday add a workout and create a strength training activity called Upper Body Make sure to specify Every Monday next to Occurs in the New Workout screen Then add the exercises as you execute them On Wednesday create another strength training workout this time called Lower Body Similarly make sure to specify Every Wednesday next to Occurs in the New Workout screen Then add the exercises as you execute them On Friday add a bicycling workout again specifying Every Friday next to Occurs in the New Workout window The following M
50. y you can select which workout s intensity will be used either the longest workout or hardest workout by choosing Using longest workouts or Using hardest workouts respectively The colors are the same as defined by the training zones Charts These options affect how charts are displayed Choose Menu Options Charts Select Yes for Enhance graphics to apply a brightness effect when displaying graphs Note that some graphs do not use 3D effects Select Yes for Zoom charts to narrow the range of the graphs vertical axis If unchecked the range starts at zero Select Yes for Show average when applicable to display an average line in the Graph view The line is shown when there are at least two columns points MySportTraining for Windows Mobile Smartphone User s Guide 46 e For the pace chart choose which activity and unit to use via Activity for Pace chart and Unit for Pace chart This allows you for instance to see the pace of a given activity instead of all which may not be meaningful MySportTraining for Windows Mobile Smartphone User s Guide 47 5 8 Other The following options are general to the application e Youcan choose to display an image or not by using the option Show this picture on start up When on select a file name BMP GIF and JPG files are supported or leave the file name blank to use the default image e Some information messages have the option not to be shown again when they are displayed
51. y the heart rate in percentage relative to the maximum heart rate in the Journal and workout heart rate page Select Enable sending receiving workouts to transfer workouts between your Smartphone and another Windows Mobile device This add a Send entry to the Day View s menu when a workout is selected a Receive menu item to the Tools menu Health The Health page displays your basal metabolic rate BMR which is calculated using the Harris Benedict formula If you change your weight or height in the Profile page tap the Refresh button to recalculate your BMR 3 95 Choose Menu Options Workouts Select your level of activity among Light Moderate Active and Intense to provide an accurate BMR Enter your BMR you can also have it calculated Select Add the BMR to the Calories Kilojoules chart in order to add your BMR to the calories your burn in your workouts Day View You can customize the information shown in the day view Choose Menu Options Day View For workouts Select Yes for Calories amp fat to display calories and fat Select Yes for Duration to display the duration Select Yes for Route Location to display the course distance pace and ascent for cardio workouts or the location warm up and cool down periods for strength training workouts Select Yes for Heart Rate to display heart rate information Select Yes for Rating to display the exertion energy and personal rating MySportTraining f
52. y to enter route information course distance pace ascent weather temperature wind and humidity When editing the Route field choose the Course entry to browse add edit or delete courses Note that upon choosing a course the distance and pace will reflect the course s default distance and pace MySportTraining for Windows Mobile Smartphone User s Guide 24 Strength workout only choose the Location entry to enter the location at which the training took place You can also enter the duration in minutes of any warm up and cool down periods Choose the Heart Rate Monitor entry to enter the average training heart rate the target zone and the time spent in percentage in the target zone when entering this value choose Calculate to determine the percentage based on the time spent in the zone vs the total workout duration Cardio workout only choose the Intervals Laps entry to enter interval training or lap data see the section following for more information about intervals and laps Strength workout only choose the Exercises entry to enter strength training exercises see section Entering Strength Training Exercises on page 26 for more information about exercises Choose the Gear entry to select gear e g running shoes bicycles etc that you used for the workout Refer to section 4 5 for more details about gear tracking If you also use VidaOne Diet amp Fitness for Windows choose the Custom Fields entry to ente
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