Strength training is an effective way to make you fitter and stronger. Men and women of all ages can benefit from strength training with appropriate precautions, coaching and execution. If you are too busy to train at local gyms, there are great programs that can work the whole body at home or even at work.
Learn how to use your COROS watch for strength training and start working out today!
Strength mode
With the built-in Strength mode, this is perfect for a quick workout routine like push-ups or burpees.
- Go to Strength mode from the menu and select a body part to train for the next set.
- Go to Settings and Rest Alerts to select the rest interval between each set.
- Press Start to begin training.
- Do at least 4 reps per set so that the algorithms can finish building up a model to track the reps for this exercise.
- For legs/hips or core training, it is recommended to add arm movements so that the watch can count reps correctly. Without arm movements, the watch will not be able to detect any legs/hips or core training.
- Press the BACK/LAP button to finish this set and switch to the rest interval (if applicable).
- When you are ready to train a different body part, press the CONFIRM button to pause the training and go to Next Parts to select a body part.
- Utilize the data available on the watch to monitor and track your training status including Workout Time, Reps, Sets, Heart Rate, Set Time, and more.
- You can view workout details or exercise set summary via Details and Exercises on the pause page.
- When the training concludes, pause the workout and press and hold the CONFIRM button to finish.
Training mode with the COROS app
Training with the Strength mode is straightforward but you have to memorize your routine. For beginners who are not familiar with exercises or gym rats who have multiple detailed programs to follow, using the Training mode on your watch with the help of the COROS app offers a next level training experience.
1. Build a strength training program on the COROS app
- Go to the Profile page and tap on Workouts.
- Tap Create Workouts and select Strength.
- Edit program name and description as you will.
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Tap Add Exercise to insert an exercise from the library to the program.
- Search the exercise by Body Parts, Muscles, Equipment or create your own exercise.
- Tap on any preloaded exercise to view details such as animation, guide, body parts, muscles and equipment.
- Tap on and edit Warm Up, Training and Cool Down sessions.
- Warm Up and Cool Down allows duration change only.
- Training allows Reps/Time for target, Weight/Bodyweight for intensity, number of Sets, and Rest settings.
- Tap and hold any session to rearrange the order.
- Swipe left to delete or duplicate sessions.
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Save the program once you are done editing. From the Workouts screen, you can tap on the program you just created and sync to your watch.
- Up to 20 programs can be stored on your watch.
2. Follow the program on your watch
- Go to Training mode from the menu and select a program to follow.
- Go to View and preview detailed info of each session including exercise name, reps/duration per set, number of sets, intensity, and rest.
- Go to Settings and Next Set/Exercise to select how next set starts.
- Press Start to begin training.
- Do at least 4 reps per set so that the algorithms can finish building up a model to track the reps for this exercise.
- For legs/hips or core training, it is recommended to add arm movements so that the watch can count reps correctly. Without arm movements, the watch will not be able to detect any legs/hips or core training.
- Press the BACK/LAP button to finish this set and switch to the rest interval (if applicable).
- When you need to skip the current exercise, press the CONFIRM button to pause the training and select Next Exercise.
- Utilize the data available on the watch to monitor and track your training status including Workout Time, Reps, Sets, Heart Rate, Set Time, and more.
- You can view workout details or exercise set summary via Details and Exercises on the pause page.
- When the training concludes, pause the workout and press and hold the CONFIRM button to finish.
Program sharing
Share your workout programs to friends or receive programs from coaches by texts, emails and popular social media apps.
No need to own a COROS watch to enjoy workout program features.
Download the COROS app for free via the iOS App Store or Google Play Store now.
Verified programs from pro athletes and coaches
Visit COROS website and download structured workout programs designed by pro athletes and coaches for free. Scan the QR code with the COROS app to save programs to your COROS account. You can also visit this page from the default browser on your phone and select to open with COROS.
Muscle Heatmap
The muscle heatmap displays the training status based on total sets completed for each muscle group. The heatmap will be updated for each rep recorded by the watch, so if any sets are skipped from a structured workout, these will not be reflected in the heatmap. Currently only the major muscle group for each exercise is tracked by the muscle heatmap. Other muscle groups from the same exercise are not supported for this feature.
Availability
Not available on PACE or KIPRUN GPS 500 due to hardware limitations.