COROS App: Adding Structured Workouts, Importing, and Syncing

How do I add a workout to the COROS app?

Adding a structured workout to the COROS app involves creating a custom training session directly within the app, importing from integrated third-party platforms, or utilizing the COROS Training Hub web portal, all of which then sync to your COROS watch for guided execution.

Understanding Structured Workouts in COROS

Integrating structured workouts into your training regimen is a cornerstone of effective athletic development, allowing for precise control over training variables such as intensity, duration, and recovery. The COROS ecosystem facilitates this by enabling users to design and execute specific training sessions, ensuring that each workout contributes purposefully to your overall fitness goals, whether for endurance, strength, or skill acquisition.

Method 1: Creating a Workout Directly in the COROS App

The COROS mobile application provides a robust interface for building detailed workout sessions from the ground up. This method is ideal for on-the-go planning or for those who prefer mobile-first interaction.

• Open the COROS App: Launch the COROS app on your smartphone.
• Navigate to the Profile Tab: From the main dashboard, tap the "Profile" icon (usually located in the bottom right corner).
• Access Workout Library: Within your profile settings, select "Workout Library." This is where all your saved and custom workouts reside.
• Create a New Workout: Tap the "+" icon or "Create Workout" option.
• Choose Workout Type: Select the discipline for your workout. Options typically include:
  • Run: For structured running intervals, tempo runs, or long runs.
  • Bike: For cycling intervals, power zone work, or endurance rides.
  • Strength: For guided strength training sessions with specific exercises, sets, and reps.
  • Swim (Pool): For structured swimming sets.
  • Other: For general custom workouts.
• Build Your Workout Segments:
  • Add a Warm-Up: Essential for preparing the body; specify duration or distance.
  • Add Intervals/Steps: This is the core of your workout. For each step, you can define:
    • Duration: Time (e.g., 5 minutes) or Distance (e.g., 1 mile).
    • Intensity Target: Pace (e.g., 7:00-7:15/mile), Heart Rate Zone (e.g., Z3-Z4), Power Zone (e.g., 250-270W), or RPE (Rate of Perceived Exertion).
    • Repetitions: How many times to repeat a segment or block of segments.
    • Rest/Recovery: Define the recovery period between efforts.
  • Add Strength Exercises (for Strength workouts): Select from a library of exercises, or create custom ones. For each exercise, specify:
    • Sets and Reps: E.g., 3 sets of 10 reps.
    • Rest Time: Between sets.
    • Notes: For form cues or weight suggestions.
  • Add a Cool-Down: To gradually reduce intensity and aid recovery.
• Save and Name Your Workout: Once all segments are added, tap "Save" and give your workout a descriptive name (e.g., "Speed Intervals - 800s," "Tempo Run - 4 Miles").
• Assign to Device: The workout will automatically be saved to your library. To use it, you'll need to send it to your COROS watch (see "Syncing Your Workout" section).

Method 2: Importing a Workout from a Third-Party Platform

COROS integrates seamlessly with several popular training platforms, allowing you to create your workouts in a preferred ecosystem and have them automatically sync to your COROS app and watch.

• Connect Third-Party Accounts:
  • In the COROS app, go to your "Profile" tab.
  • Select "Third-Party Apps."
  • Choose the platform you wish to connect (e.g., TrainingPeaks, Stryd, Final Surge).
  • Follow the prompts to authorize the connection.
• Enable Workout Sync: Ensure that workout synchronization is enabled for the connected platform.
• Create Workout in Third-Party App: Design your workout within the third-party application (e.g., TrainingPeaks' Workout Builder).
• Automatic Sync: Once created and saved in the third-party app, the workout will typically sync automatically to your COROS app and then to your COROS watch, usually appearing under the "Training Plan" or "Workout Library" section.

Method 3: Utilizing the COROS Web Portal (Training Hub)

For a more expansive view and detailed planning, the COROS Training Hub web portal offers a comprehensive platform for creating and managing workouts. This can be particularly useful for coaches or athletes planning complex training cycles.

• Log In to COROS Training Hub: Open your web browser and navigate to training.coros.com. Log in with your COROS account credentials.
• Navigate to Workouts: From the dashboard, locate and click on the "Workout" section in the left-hand navigation menu.
• Create New Workout: Similar to the app, click the "Create Workout" button.
• Build Your Workout: The web interface offers the same detailed options for building running, cycling, strength, or other custom workouts, often with more screen real estate for easier manipulation of segments.
• Save and Sync: After building and saving your workout on the web portal, it will automatically sync to your COROS app and then to your COROS watch when the app is open and connected.

Syncing Your Workout to Your COROS Device

After creating or importing a workout, the final crucial step is to ensure it's available on your COROS watch for execution.

• Automatic Sync: Workouts generally sync automatically when your COROS app is open on your phone and your watch is connected via Bluetooth.
• Manual Sync: If a workout doesn't appear immediately, open the COROS app and pull down on the main screen to initiate a manual refresh and sync. Ensure your watch has sufficient battery and is within Bluetooth range.
• Accessing on Watch: On your COROS watch, navigate to the activity mode you wish to perform (e.g., Run, Bike, Strength). Before starting, look for an option like "Training," "Workout," or "Plan." Select it, and your synced structured workouts should be listed there. Choose the desired workout to begin.

Benefits of Structured Workout Integration

Implementing structured workouts via your COROS app offers significant advantages for athletes:

• Precision Training: Ensures you hit specific intensity zones (pace, heart rate, power) and durations, preventing undertraining or overtraining.
• Progressive Overload: Facilitates systematic increases in training load, a fundamental principle for continuous improvement and adaptation.
• Performance Optimization: Guides you through specific sessions designed to improve speed, endurance, strength, or other physiological capacities relevant to your goals.
• Data Analysis: Post-workout data provides detailed insights into your performance against planned targets, allowing for effective analysis and future adjustments.
• Reduced Cognitive Load: Your watch guides you through each segment, allowing you to focus purely on execution rather than constantly checking your pace or duration.

Expert Tip: Designing Effective Workouts

While the COROS app provides the tools, the effectiveness of your workout hinges on its design. Adhere to fundamental exercise science principles:

• Specificity: Design workouts that mimic the demands of your goal (e.g., long runs for a marathon, high-intensity intervals for speed).
• Overload: Gradually increase the intensity, duration, or frequency to challenge your body.
• Periodization: Structure your training into phases (e.g., base, build, peak, taper) to optimize performance and prevent burnout.
• Warm-Up and Cool-Down: Always include these vital components to prepare your body for work and aid in recovery afterward.
• Listen to Your Body: While structured workouts are beneficial, be prepared to adjust based on fatigue, stress, or recovery needs.

Troubleshooting Common Issues

• Workout Not Syncing to Watch:
  • Ensure your phone's Bluetooth is on and connected to your COROS watch.
  • Open the COROS app and keep it in the foreground for a few moments.
  • Check your watch's battery level.
  • Try restarting both your phone and your COROS watch.
• Workout Not Appearing on Watch:
  • Confirm the workout was successfully saved in the COROS app's Workout Library.
  • Ensure you are looking in the correct activity mode on your watch (e.g., a "Run" workout won't appear under "Bike").
  • If you have many workouts, scroll through the list.
• Incorrect Workout Data/Guidance:
  • Ensure your watch's GPS is locked before starting outdoor activities.
  • Verify your HR zones, pace zones, or power zones are correctly set in the COROS app, as the workout guidance relies on these.

By mastering the process of adding workouts to your COROS app, you unlock a powerful tool for systematic training and performance enhancement, transforming your fitness aspirations into tangible, measurable progress.