Garmin Workouts: Repeating Activities, Structured Training, and Courses

How do I repeat a workout on my Garmin?

To repeat a workout on your Garmin device, the most effective method is typically to create or select a workout within the Garmin Connect app or website and then send it to your device. Alternatively, for simpler repeats, some devices allow you to re-do a "Last Activity" directly from the watch, or follow a previously recorded "Course."

Understanding Workout Repetition for Optimal Training

Repeating workouts is a cornerstone of effective training, enabling you to track progress, apply progressive overload, and refine specific movement patterns or metabolic capacities. Garmin devices, through their integration with the Garmin Connect ecosystem, offer robust tools to facilitate this. While the exact steps can vary slightly between Garmin models, the underlying principles and primary methods remain consistent.

Method 1: Repeating a Workout via Garmin Connect (Recommended for Structured Workouts)

This method provides the most control and is ideal for structured interval training, strength routines, or any workout with specific steps, targets, and rest periods.

• Step 1: Access Garmin Connect: Log in to your Garmin Connect account via the web browser or the Garmin Connect mobile app.
• Step 2: Navigate to Workouts:
  • Web: From the left-hand menu, select Training > Workouts.
  • Mobile App: Tap the Menu icon (three lines) or More (bottom right), then select Training > Workouts.
• Step 3: Create or Select a Workout:
  • To Create a New Workout: Choose a workout type (e.g., Run, Bike, Strength, Cardio). You can then add steps (warm-up, run, rest, cool-down, etc.), set targets (pace, heart rate, power, reps), and customize durations or distances. Give your workout a descriptive name.
  • To Select an Existing Workout: Your previously created workouts will be listed. You can also browse a library of pre-built Garmin workouts.
• Step 4: Send to Device: Once your workout is created or selected:
  • Web: Click the Send to Device icon (often a small phone or watch with an arrow) next to the workout name. Select your desired Garmin device.
  • Mobile App: Tap the three dots (More Options) next to the workout name, then select Send to Device. Choose your device.
• Step 5: Sync Your Device: Ensure your Garmin device is synced with Garmin Connect (either via Bluetooth with your phone or Wi-Fi/USB with your computer). The workout will transfer during the sync process.
• Step 6: Start the Workout on Your Device:
  • On your Garmin device, select the activity profile you wish to use (e.g., Run, Strength).
  • Look for an option like Training, Workouts, or My Workouts.
  • Select the workout you just sent.
  • Follow the on-screen prompts to begin the structured workout. Your device will guide you through each step, displaying targets and alerting you to transitions.

Method 2: Repeating a "Last Activity" (For Simple, Unstructured Repeats)

Some Garmin devices offer a quick way to repeat a recently completed activity without needing to go through Garmin Connect. This is best for straightforward, unstructured runs, rides, or walks where you primarily want to track the same route or duration.

• Step 1: Access Activity History: On your Garmin device, navigate to your History or Activities menu.
• Step 2: Select "Last Activity": Find the activity you wish to repeat.
• Step 3: Choose "Do Again" or "Repeat": Look for an option like Do Again, Repeat, or Start Over. Selecting this will typically initiate a new activity recording with the same profile settings as the selected past activity.
• Limitations: This method does not replicate structured intervals, custom alerts, or specific targets from a pre-programmed workout. It simply starts a new recording of the same activity type.

Method 3: Repeating a "Course" (For Outdoor Route Repetition)

If you're primarily interested in repeating a specific outdoor route (e.g., a running loop, a cycling course), you can use the "Courses" feature.

• Step 1: Create or Select a Course: In Garmin Connect, go to Training > Courses. You can draw a new course, import one, or convert a past activity into a course.
• Step 2: Send to Device: Send the course to your Garmin device, similar to sending a workout.
• Step 3: Navigate the Course: On your device, select the appropriate activity profile (e.g., Run, Bike), then look for Navigation or Courses. Select your desired course, and your device will provide turn-by-turn directions or a breadcrumb trail to follow.

Benefits of Structured Workout Repetition

From an exercise science perspective, repeating workouts, particularly when structured, offers several key advantages:

• Progressive Overload: This fundamental principle of training requires gradually increasing the demands on your body. Repeating a workout allows you to systematically increase weight, reps, sets, duration, intensity, or decrease rest periods, thereby stimulating adaptation and improvement.
• Consistency and Adherence: Having a pre-planned workout removes guesswork and promotes consistency, a vital component of long-term fitness success.
• Data Comparison and Analysis: Repeating the exact same workout allows for direct, apples-to-apples comparison of performance metrics (e.g., pace, heart rate, power, time to completion) over time, providing clear evidence of progress or areas needing attention.
• Skill Acquisition and Refinement: For technical movements or specific pacing strategies, repetition helps engrain the motor patterns and develop the necessary physiological adaptations.

Considerations for Effective Workout Repetition

While repetition is crucial, intelligent application is key to avoiding plateaus, injury, and burnout.

• Listen to Your Body: While striving for progression, be mindful of fatigue, soreness, and pain. Not every repeated workout will be a personal best, and sometimes a deload or rest day is more beneficial.
• Vary Your Routine (Periodization): While repeating specific workouts, ensure your overall training program incorporates variety and periodization. Alternating between high-intensity repeats, recovery sessions, and different movement patterns prevents overuse injuries and maintains motivation.
• Nutritional Support and Recovery: Adequate nutrition and sufficient rest are paramount for your body to adapt and recover from repeated training stimuli.
• Monitor Progress: Regularly review your Garmin Connect data. Look for trends in performance, heart rate response, and recovery metrics to inform your future training decisions.

By leveraging your Garmin device's capabilities to repeat and track workouts, you gain a powerful tool for systematic training, allowing you to consistently challenge yourself, monitor your improvements, and ultimately achieve your fitness goals with precision and purpose.