How to create a workout

Give your session a clear shape, such as a warm-up, a main set and an easy finish. Tell the coach how much time you have.

Step by step

1. On the home screen, tap Workout Generator in the grid.
2. Type what you want and send it. Or tap Create new session and pick the sport, length and intensity from the chips. Its own Grill me can fill those in by asking you questions.
3. Be specific. “Sharpen up for a 10K, 45 minutes, I did intervals Tuesday” works much better than “a running workout”.
4. Wait 15 to 20 seconds. The clock is normal, not a freeze. The whole session arrives at once.
5. Read the full workout, including the warm-up and cool-down.
6. Not right? Tap Make easier or Make harder. It changes one notch rather than starting again. Or tell it what's wrong and regenerate.
7. Tap Edit session to open the full text and change any line.
8. Want it on your Garmin? Tap Send to Watch. See how.

Try this

Where it goes wrong

• “I wanted a hard one and got an easy one.” It knows your recent load, so after a tough week it may suggest something easier on purpose. If you want it hard anyway, say so, and it will, within your rules.
• Thinking it's frozen. It takes 15 to 20 seconds. The clock is normal.
• Losing a good session. You can't. Everything saves by itself under View previous sessions. Tap one to reopen it. Swipe left to rename, right to delete.

Check it worked

• The total time matches what you asked for.
• The effort matches what you asked for.
• You've read the whole session before sending it to your watch.