Name: KINETIC
Author: SHAUBOHSU

Get Zone 2 right. Push VO2 Max up.

KINETIC is heart-rate training that talks to your wrist. Drop out of your zone and the watch buzzes; get back in and it buzzes again. Intervals count down on the face and chime at every change. Three protocols, nothing else to learn.

■ BASE — Zone 2
Pick a target zone (Zone 2 by default) and a duration. The watch buzzes when you drop out and again when you're back in — no need to look down. A target-zone track shows how far you are from the edges.

■ PEAK — VO2 Max intervals
Norwegian 4×4 (4 min hard / 3 min easy, 4 rounds) and the Assault 60s protocol (60/60, 40/20, 30/30 or 20/10 Tabata), warm-up and cool-down included. The segment countdown is the big number; the watch buzzes at every change and counts down 3-2-1 before it.

■ OPS — Open Session
No plan, no time limit: start, train, stop. Heart rate, time in every zone and calories are recorded the whole way. Count as you go — one press each time you finish a rep, and the count lands in your summary.

■ Your time in zones, on the ring
The outer ring fills with your time in each zone as you train. One glance shows where the session has been.

■ Zones from your own numbers
Zones start from your Garmin profile: age, resting heart rate and the max heart rate you've set. Pair the free KINETIC Link iPhone app to add lactate threshold and custom zones, a heart-rate ceiling alert, a live phone dashboard, history and share cards.

■ Saved to Garmin Connect
Every session is recorded as a FIT activity (Strength, Cardio or HIIT) and syncs to Garmin Connect like any other workout. If the app is interrupted, it picks up where it left off.

Works on its own — no phone needed to train. Vibration and tones follow your watch settings.

Permissions: Sensor (heart rate), FIT (record the activity), User Profile (age, resting and max heart rate for your zones), Communications (optional link to the iPhone app). Nothing leaves the watch except to your own phone.

Free. No ads, no account. In English, or Traditional Chinese when your watch is set to it — telemetry labels (ELAPSED, REC, IN ZONE) stay English in both.

 KINETIC

把 Zone 2 練對，把 VO2 Max 練上去。

KINETIC 讓 Garmin 手錶在你手腕上說話：掉出區間會震、回到區間再震一次；間歇每一段都在錶面倒數，換段就響。只有三種訓練，沒有別的要學。

■ BASE — Zone 2
選目標區間（預設 Zone 2）與時長。掉出區間手錶會震、回到區間再震一次確認，不必低頭看；錶面的目標軌道讓你看出離邊界還有幾下。

■ PEAK — VO2 Max 間歇
內建挪威 4×4（衝 4 分／歇 3 分 × 4 組）與 Assault 死亡 60 秒（60/60、40/20、30/30、20/10 Tabata），含熱身與緩和。段落倒數是錶面最大的數字，換段震動、換段前 3-2-1 提示音。

■ OPS — 自由訓練
不挑課表、不限時：開始、練、結束。心率、各區間時間、卡路里全程記下。做一下按一下，次數一起進摘要。

■ 各區間時間畫在外環
外環隨著你練，把各區間累積的時間畫出來，瞄一眼就知道這場練在哪裡。

■ 區間算你的
區間從你的 Garmin 個人資料起算（年齡、靜息心率、你設定的最大心率）。搭配免費的 KINETIC Link iPhone app，可以加上乳酸閾值與自訂區間、心率上限提醒，還有手機即時儀表板、歷史紀錄與分享圖卡。

■ 存進 Garmin Connect
每一場都以 FIT 活動記錄（肌力／有氧／HIIT），像其他運動一樣同步到 Garmin Connect。App 被中斷會接回去繼續。

不帶手機也能練。震動與提示音跟著你的手錶設定。

權限：Sensor（心率）、FIT（記錄活動）、User Profile（年齡、靜息與最大心率，用來算區間）、Communications（與 iPhone app 連動，可不用）。資料只會去你自己的手機。

免費、無廣告、不用帳號。錶面語言跟著手錶設定：繁體中文或英文——ELAPSED、REC、IN ZONE 這類遙測縮寫兩種語言都是英文。