Tips for Creating Custom Workouts on Garmin Connect

Tips for Creating Custom Workouts on Garmin Connect

Every athlete, whether beginner or experienced, benefits from structured training. Garmin Connect’s custom workout feature empowers users to take control of their fitness by creating personalised sessions that align with their specific goals. Whether you’re preparing for a marathon, improving cycling endurance, or enhancing strength training, custom workouts offer the flexibility to tailor every detail. By leveraging this feature, users can maintain motivation, track progress, and optimise their performance with structured plans designed to evolve alongside their fitness journey.

Getting Started with a custom workout Garmin Connect
To create a custom workout, users can access Garmin Connect via the mobile app or web platform:

• Garmin Connect App: Navigate to More > Training & Planning > Workouts > Create a Workout.
• Garmin Connect Web: Sign in, go to Training & Planning in the left menu, select Workouts, then click Create a Workout. Users can choose from various workout types, including running, cycling, swimming, and strength training, each with specific settings for structure and intensity. Additionally, users should review their Garmin device compatibility to ensure all custom workout features are supported.

Source Garmin.com

Step-by-Step Guide to Creating a Custom Workout

1. Selecting Workout Type: Choose the activity type that aligns with training goals. Running, cycling, and swimming workouts have different metrics and structure options.
2. Adding Workout Components:
   • Warm-up: Set duration or distance to prepare the body and prevent injuries.
   • Intervals: Define work and rest periods for structured training, adjusting based on fitness level.
   • Rest periods: Allow recovery between intervals, adjusting the intensity to maintain stamina.
   • Cool-down: Include a segment to reduce intensity gradually and aid in recovery.
3. Adjusting Intensity Levels:
   • Define intensity using heart rate zones, pace, or power.
   • Set specific targets to guide effort throughout the workout.
   • Consider using cadence metrics to improve efficiency in running or cycling.
4. Using Repeats and Circuits:
   • Implement repeatable segments for progressive overload.
   • Add circuit-style workouts for strength training.

TIPS: Optimising Your Workout for Best Results

• Setting Goals: Choose time, distance, or effort-based objectives to match training needs.
• Using Repeatable Intervals: Implement structured intervals to improve endurance and performance—for example: 4x400m sprints with 90-second rests.
• Incorporating Flexibility: Adjust the intensity to suit different fitness levels, ensuring progression.
• Monitoring Heart Rate: Set heart rate targets to ensure optimal performance without overexertion.
• Varying Workouts: Mix different workouts throughout the week to prevent plateauing and improve overall fitness.
• Tracking Progress: Regularly review past workouts on Garmin Connect to analyse trends and make adjustments as needed.
• Utilising Garmin’s Training Plans: Combine custom workouts with Garmin’s pre-built training plans for added structure and guided progression.
• Listening to Your Body: Modify workouts based on energy levels, recovery needs, and external conditions to avoid overtraining and injuries.

Syncing and Using Custom Workouts on Garmin Devices
Once a workout is created, it must be sent to a compatible Garmin device:

• In Garmin Connect App, select the workout, tap Send to Device, and sync with the Garmin watch.
• In Garmin Connect Web, select the workout, click Send to Device, and complete the transfer using Garmin Express if required. Users can access the workout from the Training or Workouts section on their Garmin watch to start the workout. Before beginning, ensure the device is fully charged and updated for smooth syncing.

Common Issues and Troubleshooting

• Syncing Problems: Ensure Bluetooth is enabled, and the device is connected to Garmin Connect. Restarting both the app and the watch can resolve issues.
• Performance Data Adjustments: If intensity targets are inconsistent, adjust settings based on heart rate zones, pace, or power metrics.
• Workout Not Showing on Device: Check if the Garmin device storage is full and remove older workouts if necessary.
• Unexpected Workout Termination: Some devices automatically stop tracking after the final step. To continue tracking, manually restart the activity timer.
• Mismatch Between Planned and Actual Performance: Review post-workout analytics on Garmin Connect to identify gaps and refine future sessions.

Take Out

Creating custom workouts on Garmin Connect enhances training efficiency and allows for personalised fitness routines. By experimenting with different structures, intensity levels, and workout types, users can optimise their sessions for improved performance and long-term progress. Utilising workout insights, tracking recovery, and adapting training plans based on data can further enhance fitness outcomes. Garmin Connect is a powerful tool, and with strategic planning, users can maximise its benefits to achieve their fitness goals.