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Add a Workout
Click on My Training Log and you will see a calendar for the current month. You can click on either the Add New Activity button along the left-hand side of the page or the ADD link located in the day that you would like to add your activity. Use the forms to enter your workout information and click Save when you are finished.

Edit a Workout
When viewing your training calendar, click on the fitness icon that corresponds to the workout that you would like to edit. After completing your changes be sure to save your updated workout.

Copy a Workout
When viewing your training calendar, click on the fitness icon that corresponds to the workout that you would like to copy. At the bottom of the Step 1: Workout Summary box you will see a Copy button. Click on this and you will see a duplicate workout form where you can adjust the date, description, distance, and any other details that might differ from the original workout. After completing your changes be sure to save your new workout.

Delete a Workout
When viewing your training calendar, click on the fitness icon that corresponds to the workout that you would like to delete. At the bottom of the Step 1: Workout Summary box you will see a Delete button. Click on this and you will be asked to confirm that you would like to delete your workout.

Recurring Workout
If there is an activity that you perform on a regular basis, this option will let you create a recurring workout of this activity.

Begin by adding the workout as you would a single activity. In Step 3, click on the box designating this as a recurring workout. You will be asked to enter information regarding the scheduling of this workout and whether or not you would like to receive reminders. If you would like to edit your recurring workout, then please follow the steps above under "Edit a Workout."

Add Custom Activity Types
This option gives you the ability to enter an activity that you do not see listed in the Activity Detail section.

Begin by adding a workout as you normally would. Select the General Type of workout that best fits your new activity. In the Activity Detail field, type in the name of your new activity and click the Show Matches button. You will be asked to enter general information regarding this new activity. Click the Add New Workout Type button when you are complete. This new entry can now be seen in your Activity Detail drop-down box.

Custom Reports
The “My Reports” section will allow you to view custom reports on a daily, weekly, or monthly basis. To view these reports, just click on the Day, Week, or Month buttons located under the My Reports section.  You will now be able to view reports based on date, workout type, and other various criteria (e.g. Distance/Time, Average Heart Rate/Time, Distance by Activity).

RSS Feed
RSS (Really Simple Syndication) Feed is frequently updated content published by a website. Just click on the RSS icon located in the top-right corner of your Training Summary box to view your workout summaries and subscribe to this feed.

How We Calculate Calories
We use a combination of BMI, MET score, and duration of activity (in hours) to estimate your calories burned.

BMI is your body mass index score and is based on your height/weight ratios. For more information on this visit www.whathealth.com/bmi/formula.html

MET (Metabolic Equivalent) is the ratio of the work metabolic rate to the resting metabolic rate. One MET is defined as 1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly. A MET is also defined as oxygen uptake in ml/kg/min with one MET equal to the oxygen cost of sitting quietly, equivalent to 3.5 ml/kg/min.

Specific activities have a working MET. For example, walking at a very slow pace (less than 2mph) for an hour will be the equivalent - or burn the same calories - as sitting still for two hours. The MET for this activity is 2.0. For more information on this visit prevention.sph.sc.edu/tools/compendium.htm

The final equation that brings these two values together is:

Calories Burned = (MET value) X (BMI/24) X (duration of activity in hours).