Create Custom Garmin Workouts: Interval Training Made Easy

Updated at: 13/06/2025

Unlock your fitness potential with custom Garmin workouts! Interval training is a powerful tool for boosting endurance and burning calories, and creating your own routines is easier than you think. This guide will walk you through the simple steps of designing effective interval workouts on your Garmin device, tailoring them to your fitness level and goals. Get ready to personalize your training and see amazing results!

Step-by-Step Instructions

  1. Launch Garmin Connect and Navigate to Workout Creation

    • Open Garmin Connect app on your mobile phone.
    • Navigate to 'More' (bottom right), then 'Training', and finally 'Workouts'.
    • Click 'Create Workout' and select 'Run'.
    Click 'Create Workout' and select 'Run'. Click 'Create Workout' and select 'Run'. Click 'Create Workout' and select 'Run'.
    Launch Garmin Connect and Navigate to Workout Creation

  2. Prepare Workout Structure

    • Delete the pre-filled 'Run' and 'Cooldown' sections. We'll add them back in later.
    Delete the pre-filled 'Run' and 'Cooldown' sections. We'll add them back in later.
    Prepare Workout Structure

  3. Add Warm-up

    • Add a warm-up step, using 'Time' as the duration type and setting the duration to 15 minutes.
    Add a warm-up step, using 'Time' as the duration type and setting the duration to 15 minutes.
    Add Warm-up

  4. Create Interval Repeats

    • Add a repeat section for intervals. In this example, 5 repeats are added.
    • Within each repeat, add a 'Run' step with a duration of 10 seconds ('Time' duration type).
    • Add a 'Run' step for recovery, set to 90 seconds ('Time' duration type).
    • Repeat steps 7 and 8 until you have the desired number of intervals (5 in this case).
    Repeat steps 7 and 8 until you have the desired number of intervals (5 in this case). Repeat steps 7 and 8 until you have the desired number of intervals (5 in this case). Repeat steps 7 and 8 until you have the desired number of intervals (5 in this case). Repeat steps 7 and 8 until you have the desired number of intervals (5 in this case).
    Create Interval Repeats

  5. Add Cooldown

    • Add a final 'Run' step for cooldown, setting the duration to 15 minutes ('Time' duration type).
    Add a final 'Run' step for cooldown, setting the duration to 15 minutes ('Time' duration type).
    Add Cooldown

  6. Save and Sync Workout

    • Save the workout, giving it a descriptive name.
    • Sync your Garmin watch with the Garmin Connect app.
    Sync your Garmin watch with the Garmin Connect app. Sync your Garmin watch with the Garmin Connect app.
    Save and Sync Workout

  7. Access Workout on Garmin Watch

    • Access your custom workout on your Garmin watch through the training calendar.
    Access your custom workout on your Garmin watch through the training calendar.
    Access Workout on Garmin Watch
[RelatedPost]

Tips

  • Using 'Time' as the duration type simplifies interval training.
  • Give your workout a memorable name for easy identification.

Common Mistakes to Avoid

1. Incorrect Warm-up/Cool-down

Reason: Insufficient warm-up can lead to injury, while inadequate cool-down prevents proper recovery and can hinder performance.
Solution: Include a dynamic warm-up before and a static cool-down after each interval workout.

2. Ignoring Heart Rate Zones

Reason: Failing to tailor intensity levels to specific heart rate zones makes it difficult to achieve the desired training effect (e.g., improving aerobic capacity or speed).
Solution: Accurately define and monitor your heart rate zones during each interval to ensure you're working at the appropriate intensity.

3. Workout Overreach

Reason: Starting with excessively intense or long intervals can lead to burnout, injury, and demotivation.
Solution: Begin with shorter, less intense intervals and gradually increase the duration and intensity as your fitness improves.

FAQs

Can I create interval workouts on my Garmin watch without a computer?
Yes! Most Garmin watches allow you to create basic interval workouts directly on the device using the built-in menus. More complex workouts might require the Garmin Connect app or website.
What are the best interval training settings for beginners?
Start with a higher work-to-rest ratio, such as 1:2 (e.g., 1 minute high intensity, 2 minutes rest). Gradually decrease the rest time and/or increase the work time as you get fitter. Prioritize proper form over speed.
How do I sync my custom workout from Garmin Connect to my watch?
After creating your workout in Garmin Connect (website or app), ensure your watch is connected to your account. Then, go to the 'Workouts' section on your watch and select the workout you created. It will sync automatically.