Strength Mode

Strength Mode is ideal for tracking weightlifting, bodyweight exercises, and workouts that utilize gym equipment. You can track Strength exercises on-demand with just your COROS watch, create your own structured workouts ahead of time, or download free workouts from pro athletes and coaches.

Strength Mode: The Basics

To get started with Strength mode, open the main menu on your watch and scroll down to Strength. This is ideal for logging muscle groups, reps, and weight for each set directly on your COROS watch.

If you're following a structured workout, scroll to the bottom of this article to learn about using Strength workouts.

1. Set up Rest Alerts: Before pressing Start, scroll down and select Rest Alert to turn on a preset timer during each rest phase. This can be helpful to remind you when it's time to move on to the next set.
2. Start tracking: Wait until your watch acquires a heart rate signal, then use the dial to press Start. You will be prompted to select the muscle group for your first set of reps. Then your watch will begin tracking your reps, heart rate, and exercise time.
3. Rest phase: After tracking a set, press the Back/Lap button to manually transition to the rest phase.
4. Edit reps and weight: During the transition from your exercise to the rest phase, your watch will prompt you to edit the reps and weight for the set you just completed. Press the dial or tap the screen to make your changes.

   • If you don't edit the reps and weight on this page, you can always modify these details later from the completed activity summary in your COROS app.

     

5. Switch muscle groups: During a rest phase, press the dial and select Next Parts to change muscle groups for the next set.
6. Finish and save: To finish and save the activity, press the dial once, then scroll to Finish and hold the dial for 3 seconds. Your finished activity will appear in the COROS app, where you can view a breakdown of your muscle heatmap, total reps and weight, heart rate, and more.

Creating Workouts in Strength Mode

How to Follow Strength Workouts on Your Watch

Your COROS watch can guide you through workouts you've created, downloaded, or synced from a training plan. To do so, follow the steps below:

1. From the main watch face, open the activity menu and scroll up to Workouts.
2. Select the Strength workout you wish to follow.

   • Scroll down to View to preview information for each set. Here you can also watch guided animations for each exercise. These will need to be downloaded ahead of time from your COROS app by going to the Profile page > select your watch > select File Download.

     

   • Scroll down to Auto Advance to determine if each set advances automatically or manually. When Auto Advance is OFF, each interval must be advanced manually by pressing the Back/Lap button. When Auto Advance is ON, each interval advance automatically. The watch will alert you when the current interval is about to end, and the workout is about to progress to the next interval.
3. When you're ready to begin training, press Start. The watch will guide you through each exercise and rest.
   • If Auto Advance is ON, your watch will advance through the workout automatically; otherwise you will need to press the Back/Lap button to advance to the next phase of the workout.
4. After finishing a set, your watch will prompt you to edit the reps and weight for the set you just completed. Tap the screen to make your changes, or use the dial to scroll between reps and weight, then select the one you want to edit.
   • If you don't choose to edit the reps and weight on this page, your watch will automatically progress to the rest interval after a few seconds. You can always edit your reps/weight later from the COROS app if needed.
5. To skip any of the workout phases, press the dial once and scroll down to Reorder Exercises. You'll see all of your upcoming exercises and the number of sets for each one listed here.
   • Select the current exercise if you want to skip the remaining sets for it. Once this is selected, your watch will automatically progress to the next exercise.
   • Scroll down and select any future exercises to skip them. This removes the selected exercise from your workout sequence.

   • You can also select a future exercise to reposition it as the next one in the sequence.

     

6. If you have animations downloaded for any exercises, you can view these when each set begins. To view your regular data pages, simply scroll or swipe away from the animation to see your other data pages.
   • Animations will need to be downloaded ahead of time from your COROS app by going to the Profile page > select your watch > select File Download.
7. When you're finished, press the dial and scroll to Finish. Hold the dial for 3 seconds to finish and save your activity.

Editing Reps/Weight in Your COROS App

From the Activities page in the COROS app, you can view and edit your Strength sessions. Open a recent Strength activity and scroll down to the Exercise section, where you can click the edit icon to adjust the number of reps and the intensity for each set. Changes here will impact your muscle heatmap. To delete a set, swipe across the set from right to left.

If you recorded a Strength activity without following a structured workout, you have additional customization. Along with modifying the reps and intensity, you can also edit the time spent on each set. You can also add a set that you didn't record on the watch by tapping the + button in the top right corner, selecting the training parts, and manually logging the information for that set.