How To Create Workouts On A Garmin Watch – Easy Guide

One of the biggest leaps in my running performance came when I started adding speed workouts to my training. Before that, I would just go out and run fairly easy miles while training for marathons. However, I never saw a huge leap in my performance.

On my latest training block, I started adding in weekly speed sessions and it took me from a 4 Hour Marathon to a 3:28 in a single 13-week training block. Unfortunately, I don’t live near a track so I have to do these sessions in a loop near my house

By using the workouts feature on Garmin I know if I’m hitting the correct paces and also exactly when a rep is finished and how long left I have to recover. In this article, I am going to show you how to create and sync workouts to your Garmin Watch.

What Are Workouts On Garmin

Workouts on a Garmin Watch allow you to create custom training sessions such as intervals (1km x 4 w/90 secs rest). By utilizing the workout feature the watch will automatically “lap” at your set intervals, allowing you to get much more precise sessions in.

How To Create Workouts On Garmin Connect

To create workouts on your Garmin Watch you will need to use the Garmin App on your phone or the Garmin web app. For this tutorial, I will be using the Garmin Mobile App.

1. Open the Garmin Connect app on your phone
2. Click on More in the bottom right-hand corner
3. Select Training & Planning
4. Select Workouts –> Create A Workout. Select your sport. For this example, I will be using running
5. You will then see the below screen. Here you can add in each step of your workout. If you have multiple different steps you can use the singular “Add Step” button. If you are doing an interval workout with the same interval repeated X times, use the “Add Repeat” button.

6. I have created two example workouts below so you can see what it looks like. You can customize your workouts as much as you like.

Now you have created your workouts, you need to sync them to your watch.

How To Sync Workouts To Your Watch

I had a problem for a while where I was creating the workouts on my Garmin app but couldn’t get them to appear on my watch. For some reason, they do not sync automatically.

Follow the steps below to send a workout to your watch:

1. Open the Garmin Connect App
2. Navigate to More in the bottom right of the screen
3. Select Training & Planning

4. Select Workouts
5. Create a new workout or select a workout you have previously created
6. When it opens you will see an icon with an arrow and phone. Tap this and a window will open asking you to select the device you want to send the workout to.

7. Now the next time you sync your watch with your phone, your workout will download to your watch.

How To Find Workouts On Your Watch

I currently have the 735xt Garmin so the steps may be slightly different if you have a different model of watch.

1. Navigate to the Menu on your Watch
2. Select Training
3. Select My Workouts
4. Here you will be able to see all of the workouts you have created and synced to your watch

5. Select the workout you want and start it to get started with your session

Speed Session Workout Ideas

Speed sessions will vary wildly depending on the type of race you are training for as well as your current fitness level. Below are some examples of basic speed workouts you can perform however, we would recommend getting a plan for the specific paces and races you are targeting.

Here are three effective speed workouts to consider:

Intervals

Warm-up: Run easy for 10-15 minutes to warm up your muscles.

Main workout: Run 8-10 x 400m at your goal 5k pace (around 1:48 per 400m) or slightly faster. Take 90 seconds to 2 minutes of active recovery (jogging or walking) between each interval.

Cool-down: Run easy for 10-15 minutes to cool down.

Tempo

Warm-up: Run easy for 10-15 minutes to warm up your muscles.

Main workout: Run 20-25 minutes at your tempo pace, which is slightly slower than your 5k goal pace (approximately 3:50-4:00 per kilometer, or 6:10-6:26 per mile). This should feel challenging but sustainable.

Cool-down: Run easy for 10-15 minutes to cool down.

Fartlek Workout

Warm-up: Run easy for 10-15 minutes to warm up your muscles.

Main workout: Alternate between running at your goal 5k pace and an easy recovery pace. Choose various time or distance intervals, such as 2 minutes at 5k pace followed by 2 minutes easy, or 4 minutes at 5k pace followed by 4 minutes easy. Repeat this cycle for 20-30 minutes.

Cool-down: Run easy for 10-15 minutes to cool down.

Remember to allow for adequate recovery between speed workouts, and be sure to incorporate easy runs, long runs, and rest days into your training plan.

Wrapping Up

You can now get the perfect speed sessions on your Garmin using the workout feature. This was a game-changer for my training. While they are the most dreaded session of the week, they definitely provide me with massive leaps in speed.

Let me know if you have any questions down below, otherwise go get after it!

Read More From Lift Run Rest:

• How To Add Goals On Garmin Connect
• How I Went From A 4-Hour To 3:30 Marathon