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Not to worry--just enter "Gymboss instructions" in your favorite search engine For intervals the unit is very versatile and gives you a lot of time andAmazon.com : Gymboss Interval Timer and Stopwatch and Watchstrap - Bundle (Black w/ I updated the seller and they gave me instructions how to reboot it. To change from INTERVAL TIMER to STOPWATCH hold “Change” button until “Stop” displayed. Push “Start” to arm the stopwatch, time digits will appear. Push “Start”