Custom Interval Workouts with Garmin
Programming workouts in the Garmin can be a little tricky but is definitely worth the effort! Here’s how to do it:
Program a Workout!
Setting up workouts can’t be done directly on the watch (at least not on the Forerunner 220). You can set up a workout on a computer or laptop or on the Garmin Connect app on your phone.
**Please refer to the screen shot image below with notations as you review the step-by-step instructions.
Note: On the Forerunner 45, simple interval workouts can be programmed from the watch face. But the 45 can’t do more complicated interval workouts such as the 4-1-1 in my example.
Sign on to Garmin Connect account (or open your App)
Navigate to Training > Workouts
Select from the drop-down list Workout Type > Run, then click “Create Workout”
(On the App you create workout first, then select type)Set the Warm-Up and Cool-Down steps each to “Lap Button Press”
**continue reading to find out why I recommend this setting.Add your required steps and repeats using the buttons “Add a Step” and “Add a Repeat” in the upper RH corner.
Drag and drop the steps into the correct order using the 6 small dots beside each step.
Edit the name of your workout by clicking the pencil icon. The example workout title is “4-1-1 Interval Workout (5)”
(On the App you will name your workout after you touch “save workout.”)Click “Save Workout”
Click “Send to Device” to sync the workout to your watch.
(On the App, after you save the workout, tap on it and you’ll see a small phone with arrow icon in the top RH corner. Touch that icon to send the workout to your watch.)
Screen View of workout setup on a computer.
IMPORTANT:
Sync your workout to your watch well in advance of actually running the workout. When you’re rushing to get out the door and waiting for the workout to sync, it’s super frustrating.
Warmup & Cool-down
My recommendation on warmup and cool-down is to use the “Lap Button Press” to end the step instead of a specific distance or duration. (This is referred to as an open ended interval in some models.)
The lap button press allows you to to warmup and cool-down as long or short as you want whenever you do the workout. Just press the lap button when you’re finished warmup to move into the workout, or after cool-down to end the session.
Alternatively, leave out the warmup and cool-down steps. This works well for runners who include some strides and dynamic mobility after the warmup jog and before starting their workout. (Not a good option for runners who transition straight from warmup jog into the workout.)
Do the Workout!
When you’re ready to workout, get your watch (which should already have the programmed workout synced to it). On my Forerunner 220 (your model might be slightly different), go to Menu > Training > My Workouts > [Name of your Workout] > Do Workout > Start Timer! (The workout does not immediately start when you select “Do Workout” you must then press start timer to begin warmup.)
Why Bother?
Not only does programming workouts make doing the actual workout easier (no need to constantly check your watch for elapsed time) but reviewing the workout data in Garmin Connect is SO MUCH better. Check out the example below (pulled from my Garmin Vs. Apple Watch article)
The programmed workout (Ladder Down, shown on the left) breaks up the data into intervals. On the right, a different runner did the Ladder Down without programming it to the watch. The paces for each interval are averaged together over the default interval of 1 mile.
I had my Garmin 220 for years before ever using the programmed workouts feature. Don’t be like me! Try it out today!
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.