User`s Manual
Contents
1. MyTrainingPlan PocketPC User s Guide January 2005 This document applies for MyTrainingPlan 2 03 and subsequent versions Copyright 2001 2005 Expos Corp All rights reserved Table of Contents l _ UMPO CWC HOD 3s cscs exetenccanras a chases O E 3 1 1 Tranne With as PUOSC aian 3 L RCCMMIC al SUP DOU a E S 3 1 3 a CAN aL NO ghetto rt ete nae erecta deere a ele aeons er ane seein one coae eee 4 2 NAC WAN OUT ramine PUA cites ecctin i seenateasehs cele ecinradeaieuieed a sarwsiee oti ceneaaaanaeaauamredieaeseaeia 5 The Weekly View i ssiashtia dni a anettamiialadsane mans tniedanttuumieaiadsanrusaanls 5 DC ECV WW CORKS rar n ced atte naabe ad rere esd anette ane 5 2 1 Your Ut SU Mite Aa Tb DEAN ke Atte n A a sta taee cise lance lets 6 22 YOut Plain i Detalls ecen e E see E sees 7 The Graphical Vie W enacsesuctessiandveaaianatienedandenta eatabs A EENE EA EEEE 8 Wie Datis heer VVC Wastes etree ott a el oeteeeadar eet ean a seee wie 9 Addins and Viewing NOUS sxc crcedsnnntststrcnneteiirndetveshabeediodadedatveatecdioedetanineeaadeteassens 10 25 TVS Tay Scen UN ea Sasa aes Ser a Waele tee ala Paces cma Noa shen Wecietas ntienctedees 11 Ze iWsimie Vour rains Praa teed 11 gt Customizins Your Tramino Plah aaa a T 13 zl Imports Trainin Schedules rss 13 32 Framnes Templates naan E th munianiadsan vuul 13 Converting a Week Into a Template seniorers a a 14 Creatine a Temp alex hie atone tortie elena torre hetos 14 3 3 Plan2. Min eee 720 Min 0 Min eee 780 Min 0 Min eee S40 Min The current week is displayed with a bold blue date The goal and actual achievement are also displayed in blue This is an example of a training schedule a 12 week road cycling century training sag loa 12 27 04 1 3 05 1 10 05 Tap this button to view charts about your workouts Tap this button to make the current week visible if it is scrolled out of the visible area Figure 2 MyTrainingPlan s weekly view Selecting Weeks Various operations described in the following pages will require you to select one or more weeks e You can select a single week by tapping on it a single tap not a double tap e You can select a group of weeks by first selecting one i e tapping on it and moving the stylus up or down Weeks will automatically be selected as the stylus is moved In either case holding the stylus in place after the selection is made shows a popup menu that allows you to edit cut copy paste and clear the selected week s Note that the edit item is only enabled for single week selection Using Monday as the starting day of a training week is a de facto standard MyTrainingPlan User s Guide 5 2 1 Your First Training Plan You can build you first training plan by choosing New which shows the New Training window see Figure 3 You have the option of imp
3. Your Plan in Details Double tap a week to display its content in details you can also tap and hold the week and choose Edit from the menu that pops up A training week can either be displayed using a graphical view see Figure 5 or a datasheet view see Figure 6 From the graphical view tap the datasheet button EJ to see the datasheet view from there tap the graph button lull to return to the graphical view Both views show the same data for the selected week only using a different format the graphical view represents your training week at a glance where the datasheet view allows you to edit your training with greater precision Both views allow you to enter your achievements toward the goal for the week more on this is section 2 4 You can also choose which type of intensity how hard and volume how long to use by using the Intensity and Volume dropdown list at the bottom of the window respectively The intensity is either expressed as a perceived exertion level low medium high or as training zones 1 5 if you use a heart rate monitor the volume is either expressed in distance miles or kilometers duration minutes or hours gt or exercise count useful for strength training or stretching exercises for instance Since changing the volume type resets all volume values to Zero you will be prompted to confirm the change MyTrainingPlan doesn t provide the min and max for each zone this is up to you Simpl
4. plans htm Choose a workout and click on it to download it on your desktop Training plans are very small ZIP files a few KB only and only take a few seconds to download Once on your desktop unzip the training plan The resulting file has the same name but with an MTP extension MTP files can be read by MyTrainingPlan Connect your device to your desktop computer In ActiveSync click Explore Windows Explorer will open the Mobile Devices folder 4 Microsoft ActiveSync Ioj x File View Tools Help YY HE STC Stop CasioE 125 D Connected Synchronized In another Windows Explorer locate the training schedule file you downloaded To copy the file to your device right click the file and click Copy Then place the cursor in the folder My Documents Templates for your device right click and click Paste You can then import the file from MyTrainingPlan see section 2 1 for details MyTrainingPlan User s Guide 21 A 2 Exporting Training Schedules 1 Export your training schedule into an MTP file as described in section 3 4 2 Connect your device to your desktop computer 3 In ActiveSync click Explore Windows Explorer will open the Mobile Devices folder 4 Microsoft ActiveSync i i Ioj x File wiew Tools Help N Syme Stop CasioE 125 D Connected Synchronized 4 On your desktop open another Windows Explorer and locate a directory where the training schedule file
5. two dates can be the same to indicate the same week Back to the weekly view you can modify your training plan using the following features e You can edit cut copy paste or clear one or several weeks as described in section 2 by selecting the weeks and holding the stylus to display a popup menu e You can move up or down one week by first selecting it and choosing Training gt Move Up or Training gt Move Down 3 4 Exporting a Training Schedule In order to backup your training plan or to share it or some of it with other users MyTrainingPlan allows you to export a group of training weeks a training schedule in a data file To do so select the weeks to export and choose Training gt Export You will then be prompted for a file name it 1s recommended to store the templates in the My Documents Templates directory A message will be shown to confirm that the weeks were successfully exported You can then transfer the data file onto your desktop for backup purposes or post it on MySportTraining com to share it with other users refer to Appendix B for more details MyTrainingPlan User s Guide 16 4 Features 4 1 Charts You can visualize your goals and your achievements by using the Charts feature of MyTrainingPlan This information allows you to make some corrections to your fitness plan if required From the main screen tap the lu icon or choose Training gt Charts to display the chart window see Figur
6. 3 2 1 Mon Tue Wed Thu Fri Sak Sun Duration 420 min The right scale in red corresponds to the intensity of the training here expressed as exertion levels Tap this button to add some notes The weekly goal is displayed at the bottom Tap this button to see a datasheet view of the same data Legend Intensity Training zones 1 5 os Figure 5 A graphical view of a training week Check off these boxes to hide the intensity or volumes bars on the graph You can select different types of intensity and volume For clarity you may uncheck the Intensity or Volume checkbox for instance uncheck the Intensity to hide the Intensity bars and see the volume bars only MyTrainingPlan User s Guide 8 The Datasheet View The datasheet view shows the exact same data than the graphical view but by using a grid Note that the top and bottom portions of the window the achievements and legend sections respectively are not changed and as used as described before Enl MyTrainingPlan 11 45a ok Week starting on Monday January 03 2005 Achievements toward goal 180 a Routine Intensity Volume Min Tap on a value to edit it Monday in place Tuesday Wednesday Thursday Friday Saturday Sunday Tap this button to see the graph view of the same Duration 420 min a data Legend Intensity Training zones 1 5
7. 9 Note Due to the implementation of the Today screen on the PocketPC it is recommended to close the Options window by taping OK and soft reset your device after changing this option in order for the Today screen to be properly updated e Check Warn on training overlap to be prompted to continue when an operation such as an import or a paste is about to overwrite existing training weeks as shown in Figure 9 Checking off this option allows the overwrite to take place immediately without notice e Check Use training mode when editing when creating a training plan Under this mode editing a training week displays the grid instead of the chart and does not show the keyboard on the screen 5 3 Graphics Two options control the appearance of the graphics e Check Use 3D graphics to use a 3D effect when displaying graphs e Check Zoom graphics to narrow the range of the graphs vertical axis If unchecked the range starts from zero MyTrainingPlan User s Guide 20 A Exchanging Files Between a PocketPC and a Desktop MyTrainingPlan allows you to import and export training schedules which are binary data files You can download new schedules from the MySportTraining web site similarly you can export a training schedule from your plan and have it posted for other users to download The next sections explains how to do so A 1 Importing Training Schedules L 2 Go to http www MySportTraining com training
8. TrainingPlan during the 5 day trial period simply tap OK to close the window and use MyTrainingPlan Once the trial period is completed however the application will terminate unless you enter a registration key To purchase a registration key visit www MySportTraining com order htm Then enter the registration key to use the software beyond the trial version Enl MyTrainingPlan 11 49a ok My TrainingPlan Version 2 03 not registered Expos Corp Copyright 2000 2005 Enter a registration key or tap OK to use this product in trial mode Visit MySportTraining com today For more information about your training Figure 1 MyTrainingPlan About window A registration is required after the trial period MyTrainingPlan User s Guide 4 2 Viewing Your Training Plan The Weekly View MyTrainingPlan s main screen called the weekly view displays a list of training weeks see Figure 2 Each week is displayed by its Monday s date the training template the type of training more on this in section 3 2 the goal for that week either a duration a distance or an exercise count and the actual personal achievements toward the goal in red if they are below the goal M MyTrainingPlan 11 424 Template Goal actual E 320 Min 150 Min ee 455 Min 0 Min eee S05 Min 0 Min ERER 330 Min 0 Min eee SSS Min 0 Min eee 520 Min 0 Min eee 625 Min 0 Min eee 360 Min 0 Min ee E60 Min 0
9. e 12 You can also customize the appearance of the charts see section 5 3 regarding preferences Tap on this list to choose the chart to display Enl MyTrainingPlan 1 01p ok Duration his month Goal 2765 Min Actual 160 Min Tap on this list to select a period for the chart iio 17 fed 1i 2 Date per week Figure 12 The chart window showing the duration for all workouts Tap the top left list to select the type of chart to show The available charts are Duration in minutes or hours depending on the options Distance miles or kilometers depending on the options or Exercise count Tap the top right list to select the workout period to display The choices are This week This month This year Last week Last month Last year MyTrainingPlan User s Guide The default period specified in the options 17 Past 30 days by week Past 3 months by week Past 6 months by week Past 12 months by month Once you re done tap the OK button to close the chart window and return to the workout list The chart type and period are automatically saved for the next time you open the chart window 4 2 Regional Settings MyTrainingPlan automatically uses the regional settings date and time formats stored in your PocketPC You can modify these settings as follows Choose the Start button Al Choose Settings and the System tab Choose Regional Settings and select the settings of your choice Once y
10. e by tapping the Add button ES similarly you can remove the currently shown template by tapping the Delete button Note that the Fitness template cannot be deleted e The color of the template when shown in the weekly view You can assign or modify the color by tapping the Color button 4 Enli MyTrainingPlan 11 45a ok Template Fitness Color Routine Mon Tue Wed Thu Fri Sak Sun Duration 300 min E Legend w Intensity Training zones 1 5 eae Figure 10 The Templates window MyTrainingPlan User s Guide 14 As explained in section 2 2 you can select the default intensity exertion or training zones and volume duration distance or exercise count and you can also modify the daily intensity and volume by taping moving the bars up or down or taping on the datasheet button LJ and entering new values in the grid Tap OK to close the window Note that modifying a template doesn t modify any of the existing weeks in your training plan that only updates the template For instance if your training plan contains four training weeks initially based on the Fitness template modifying this very template will not impact the existing four weeks 3 3 Planning and Customizing a Week There are two ways of planning your training for a given week The first method is to edit an existing training week To do so double tap on the corresponding date on the weekly view Figure 2 This opens the Train
11. g can use one of the predefined training schedules whereas athletes have the ability to customize every day of their training It also provides an user interface that allows you to quickly review your plan compare your goals vs your achievements and modify your training accordingly if required MyTrainingPlan is not specific to any sports and can be used for a wide variety of workouts such as Basketball Football Volleyball Golf Horseback riding Rugby Stair machine Stretching Surfing Etc Running Walking Cycling road mountain stationary Swimming Soccer Kayaking Canoeing Rowing Skating ice and in line Skiing cross country downhill 1 2 Technical Support You can obtain more information about our products updates etc by visiting our Frequently Asked Questions FAQ page at http www mysporttraining com faq htm If you have a question want to provide some feedback or want to report a bug please send us an email at support MySportTraining com You can also contact us by mail at the following address Expos Corp 16776 Bernardo Ctr Dr Suite 203 San Diego CA 92128 MyTrainingPlan User s Guide 3 1 3 Installation After installing MyTrainingPlan you must reset you device This is required in order to load the Today plug in To start MyTrainingPlan choose Start gt Programs gt MyTrainingPlan Upon starting MyTrainingPlan the About window is shown see Figure 1 To use My
12. ing Week window Figure 5 and Figure 6 You can modify the training week as explained in section 2 2 The second method is to assign an existing template to a week Select the week or a group of weeks and choose Training gt Assign Template which will shown the Assign Template window Figure 11 Note that if the week you select already contains some training information you will be prompted that the existing information for that week will be overwritten before being able to assign a template see Figure 9 Enl MyTrainingPlan 11 53 ok Choose a template to base the weeks on eS Routine Mon Tue Wed Thu Fri Sak Sun Legend Intensity Exertion volume Figure 11 The Assign Template window The top area of the Assign Template window contains a dropdown list of the existing templates You can tap the Browse button L amp to open the Templates window Figure 10 and browse the existing templates Choosing a template from the list automatically updates the routine and legend areas You can modify the intensity and the volume as MyTrainingPlan User s Guide 15 described in section 2 2 Note that those modifications apply for the week your are customizing i e the chosen template is not modified You can also assign templates from the New Training window see Figure 3 by choosing Assign a training template to week s and entering the dates corresponding to the first and last weeks inclusive The
13. mporting a training schedule some of your actual plan will be overwritten the window shown in Figure 9 will be displayed Tap Yes to import the training schedule which will override some of your training or tap No to abort the import Other training schedules can be downloaded from www MySportTraining com to bring variety into your plan see Appendix A to download training plans My TrainingPlan Some training weeks wil be overwritten following this operation Do you want to continue Figure 9 MyTrainingPlan warns you if importing a schedule or pasting weeks will overwrite your actual plan 3 2 Training Templates In addition to importing training schedules you can customize an existing training schedule and even build your own To simplify the process of customizing your plan MyTrainingPlan uses training templates A template is no more than a generic week with a name that you use as a reference when building training weeks For instance let s say you want to build a 6 week training schedule with the first three weeks at low medium intensity and the remaining weeks at medium high intensity You can start by defining two templates that fit your needs one called Base which defines a moderate training week and the other called Build that defines a high intensity training week Then with these two templates you can easily build a training plan by adding training weeks that are based on any of those templa
14. ngPlan Double MyTrainingPlan User s Guide 11 tap the current week shown in blue to view your weekly training Then enter your achievements for the day The value is already selected for your convenience you may also tap the Add button L to quickly add a value to your achievements Note that your achievements must be expressed in the same units than the chosen volume For instance if the volume is distance in miles then enter miles if the volume is duration in hours enter your achievements in hours Your achievements will show up in the weekly view allowing to see if you are on or off track with respect to your plan Also as described in section 4 1 you can then view a chart of your goals vs your achievements If you are looking for the ability to enter more information about your workout and obtain advanced information and charts about your performance take a look at MySportTraining available on www MySportTraining com MyTrainingPlan User s Guide 12 3 Customizing Your Training Plan 3 1 Importing Training Schedules You can easily extend your plan by adding other training schedules As explained in section 2 1 you can import a training schedule by choosing New An alternate method somewhat quicker is to select a week on the list which will be the starting point of a training schedule and then choose Training gt Import to choose a training schedule file and insert it in your plan If as a result of i
15. nine and Customizing a W CeKiucicctinatiaiombendicetialinnins a 15 24 lt Exporime a Tramino Schedules a tuscan 16 oD SU kc rere ee en MS ee ee ee 17 4 1 OTL ro E a E E E EE AE E AE at oa E E E accion sateen E A R 17 Ate Romake Sci Saatchi aati ates a nec aee alec Pir a tea idence 18 X OPUN neta Ncw sg nn teh dominates a A 19 5 1 POG eree a Oa 19 32 TaN e a 19 5 3 GLA PINI CS rccataced antl awa duane a a a a a cate ieattaxathe 20 A Exchanging Files Between a PocketPC and a Desktop cccccccssseeeeeeeeeeeeeees 21 Al jlimpOriie Tranne SCHCQUICS wes tepeccetieuent e E 21 A2 Texportine Tramino Schedules srsti a ei 22 MyTrainingPlan User s Guide 2 1 Introduction 1 1 Training with a Purpose MyTrainingPlan is a simple and inexpensive way of building a workout plan to help you achieve your fitness goals whether it 1s to improve or maintain your general fitness complete your first marathon or finish first at a national sporting event A training plan is tremendously valuable because it gives a purpose to your workouts Because achieving fitness objectives is measured in weeks and months not in days it is easy to lose sight of the fitness goal not to mention to become bored and quit without some direction MyTrainingPlan gives you the direction to follow and complete your plan MyTrainingPlan was developed to allow you to build your workout schedule with ease and stay focused on it Newcomers to training plannin
16. oday Screen Plug In After installing MyTrainingPlan your Pocket PC s Today screen contains a new entry see Figure 8 The entry contains the duration the volume as well as the first line of the weekday note or the weekly note if none The entry is automatically updated and always reflects your schedule for the day You can disable this feature by turning off the related option see section 5 2 for details E Start 17 42 f s 07 53 Wednesday October 31 2001 are 1B 7 todav n Training High intensity Machine M and Free weight F Figure 8 The Today screen plug in on a PocketPC left and PocketPC 2002 right displays your training for the day 2 4 Using Your Training Plan Once your training plan is entered there s very little for you to do other than referring to it for guidance and entering your achievements As shown above MyTrainingPlan reminds you of what you chose before by displaying your training for the current day on the today screen This is where MyTrainingPlan eliminates any guesswork because you don t have to wonder 1 Whether today is a rest day or a workout day 2 What type of workout you have to do today provided a corresponding weekday or weekly note was specified in the training 3 How long and how hard the workout is Once you re done exercising for the day add your achievements for the week From the Today screen simply tap on the MyTrainingPlan entry to start MyTraini
17. orting a training schedule or to assign a training template to one or several weeks Enl MyTrainingPlan 11 43a ok Choose how to make the new training i Import a training schedule Start week 52305 Assign a training template to week s First week a205 h m D faa i 05 Last week Iaa Next Cancel Figure 3 The New Training window The easiest method is to import a training schedule a series of training weeks toward a specific objective Training schedules are available from www MySportTraining com to bring variety into your plan see Appendix A to download them You must download at least one training schedule in order to import it To import a training schedule select a file by choosing the File Browser button LA which shows the Open window see Figure 4 Choose a file from the My Documents Templates directory Then choose the week you want the plan to start from by default the current week is selected Finally choose Next to close the window and import the training schedule into your plan MyTrainingPlan will open the file and import the schedule into your training plan which will then appear in the weekly view MyTrainingPlan User s Guide 6 Eni MyTrainingPlan Folder ll Folders Type Training Files mtp Base Personal 10 03 13 4 Build Personal 10 03 13 4 Century Personal 10 04 O4 a Cycling 090l iA Figure 4 The Open window 2 2
18. ou re done tap OK MyTrainingPlan will automatically start using the new settings MyTrainingPlan User s Guide 18 5 Options Several options allow you to personalize and customize MyTrainingPlan Choose Tools gt Options to display the Options window Figure 13 The next sections describes the available options Enl MyTrainingPlan 11 54a ok Period From 1 M05 To 6 30 05 Training Measurement units Miles Show duration in Minutes Show training on the Today screen Warn on training overlap _ Use training mode when editing Graphics Use 3D graphics _ Zoom graphics Figure 13 The Options window 5 1 Period The period determines the weeks that are shown in the weekly view and the scope of the Default period on the Charts window Note that Monday dates are always shown even if you select another weekday for the same week 5 2 Training Various options are available regarding your training e Choose Miles or Kilometers as the default measurement unit You can choose any unit at any time and MyTrainingPlan will automatically convert the data as needed e Choose Hours or Minutes as the format to display the training information related to duration e Check Show training on the Today screen to have MyTrainingPlan displaying your training for the current day on the Today screen Checking off this option removes MyTrainingPlan s entry from the Today screen MyTrainingPlan User s Guide 1
19. tes eliminating the need to re enter the same information for each week over an over There are two ways to define your own templates The first method is to convert an existing week into a template The second method is to create them from scratch MyTrainingPlan User s Guide 13 Converting a Week Into a Template If one of your training weeks has the prefect combination of volume and intensity for a given type of training and you wish to reuse that week in future planning you may convert it into a template To do so tap on the corresponding week in the weekly list and choose Training gt Convert to Template You will then be prompted for a file name to save the template leave the name blank to cancel to operation You can then modify that template like any other template as explained below Note that the week the template was created upon is not modified in any way Creating a Template Choose Training gt Templates to display the Templates window see Figure 10 You will notice that the Templates window is very similar to a weekly training window as shown on Figure 5 In fact the only difference lies in the top portion of the window which now contains the following e A dropdown list of the existing templates including those you ve created before if any MyTrainingPlan comes with one predefined template called Fitness which is a moderate training week to maintain one s fitness You can create a templat
20. will be copied 5 To copy the file to your desktop locate the training schedule file in the My Documents Templates directory right click on it and click Copy Then place the cursor in the desktop folder right click and click Paste 6 Send an email to TrainingPlan MySportTraining com with the training schedule MTP file attached Please be sure to include a description of what the training is for 1OK run etc along any useful information The schedule will be posted within 24 hours for other users to download MyTrainingPlan User s Guide 22
21. y remember that zone 5 is the highest usually anaerobic and 1 the lowest typically recovery See section 5 2 regarding choosing the distance and duration units The volume values are reset because there is no direct correlation among distance duration and exercise count MyTrainingPlan User s Guide 7 The Graphical View The graphical view displays the intensity and volume for all days of the week Monday through Sunday The red bars show the intensity the blue show the volume The intensity and volume for a given day can be changed by tapping on a given bar and moving the stylus up or down This is a very fast and convenient method to customize the week This automatically updates the weekly goal as well shown in bold under the graph Note that bars cannot be moved above or below the graph If you need to enter a volume that is greater than the maximum value displayed on the scale say you want to enter 160 minutes for the Saturday workout whereas the scale ranges from 0 to 150 as shown on Figure 5 you must use the datasheet view to do so EE Tap this button to add a Ei MyTrainingPlan 11 44a ok value to the achievement field Tap on a bar and drag it up and down to modify the value Week starting on Monday January 03 2005 Achievements toward goal 180 h The left scale in blue correspond to the volume of the training here expressed in miles Routine 150 A 120
22. z volume Duration Figure 6 A datasheet view of a training week You can edit any value intensity or volume by tapping on it You can then enter any value including decimals e g 10 5 miles You can also enter duration in hours e g 1h30 instead of 90 minutes see section 5 2 for more details Changing a volume value also updates the weekly goal displayed under the grid The graphical view is automatically updated when you return to it MyTrainingPlan User s Guide 9 Adding and Viewing Notes By tapping the Notes button you can enter a note for the week and for each weekday see Figure 7 The weekday notes are convenient because you can enter the detail of a workout Here are some examples of weekday notes e The workout type walking running swimming etc if the weekly schedule consists of multiple types of workout e The detail of a strength training workout what machine exercise to accomplish The number of exercises on the graphical and datasheet views should then match the exercise count for that day for accuracy e The detail of an aerobic workout s intervals e g xx minutes at low intensity followed by yy minutes at very high intensity The notes are displayed on the Today screen for your convenience see section 2 3 for details E MyTrainingPlan 15 04 ok Training week notes General fitness training Saturday Figure 7 The Notes window MyTrainingPlan User s Guide 10 2 3 The T
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