*The Kiprun 500 and 900 do not support Strength workouts, or running workouts that include Effort Pace or Power*
You can create and sync workouts for the following activity modes: Run, Indoor Run (on select watches), Trail Run, Bike, Pool Swim, Strength, Indoor Climb (on select watches), and Bouldering (on select watches).
*Kiprun 500/900 does not support workouts based on Effort Pace or Power.
Run workouts are available in Run, Track Run, and Indoor Run modes (on select watches).
From the Profile page in the COROS app, select Workout Library, then select "Create" in the top right corner. Edit the name and description of the new workout, then press "Add Exercise" to begin building your workout.
- Select any of the options to add a new exercise (Warm Up, Training, Rest, Cool Down, Interval). Tip: Select "Interval" to automatically create a series of run/rest intervals.
- Select each individual exercise to customize its target and intensity.
- Options for target type: distance, time, Training Load, or open
- Options for intensity type: % max heart rate, % heart rate reserve, % threshold heart rate, Heart Rate, % threshold pace, Pace, % Effort Pace, Effort Pace, power, cadence, or N/A
- Tap and hold any exercise to rearrange the order of the exercises within the workout.
- Drag and drop one exercise on top of another to group them together and create a set. Increase the number of times a set is repeated by pressing the plus button.
- Swipe left to delete or duplicate exercises.
When you're finished, select Save in the top right corner. The workout will be saved to your Workout Library, where you can access it and make edits at any time from the Profile page of the COROS app.
On the next screen, select the three dots in the top right corner to sync the workout with your COROS watch. Up to 20 workouts can be stored locally on your watch.
From the Profile page in the COROS app, select Workout Library, then select "Create" in the top right corner. Edit the name and description of the new workout, then press "Add Exercise" to begin building your workout.
- Select any of the options to add a new exercise (Warm Up, Training, Rest, Cool Down, Interval). Tip: Select "Interval" to automatically create a series of bike/rest intervals.
- Select each individual exercise to customize its target and intensity.
- Options for target type: distance, time, Training Load, or open
- Options for intensity type: % max heart rate, % heart rate reserve, % threshold heart rate, Heart Rate, % FTP, speed, power, cadence, or N/A
- Tap and hold any exercise to rearrange the order of the exercises within the workout.
- Drag and drop one exercise on top of another to group them together and create a set. Increase the number of times a set is repeated by pressing the plus button.
- Swipe left to delete or duplicate exercises.
When you're finished, select Save in the top right corner. The workout will be saved to your Workout Library, where you can access it and make edits at any time from the Profile page of the COROS app.
On the next screen, select the three dots in the top right corner to sync the workout with your COROS device. Up to 20 workouts can be stored locally on your device.
From the Profile page in the COROS app, select Workout Library, then select "Create" in the top right corner. Edit the name and description of the new workout, then select the pool length. (Changing the pool length after creating the workout will automatically adjust any intervals that have a target distance.) Press "Add Exercise" to begin building your workout.
- Select any of the options to add a new exercise (Warm Up, Training, Rest, Cool Down, Interval).
- Select Interval to create a series of swim/rest intervals. Your watch will guide you through the workout based on separate targets for your swim intervals and rest intervals. An example workout would be 10 x 100 meters with 5 second rest in between.
- Or, select Send-off Time Interval to create swim/rest intervals that are completed within a certain amount of time. An example workout would be 10 x 100 meters leaving on 1:40. After completing each 100 meter interval, press the Lap/Back button. Whatever time is remaining before 1:40 is counted towards your rest time for that interval. Once the remaining time concludes, your watch will automatically start tracking the next swim interval.
- Select a stroke type for each exercise, then customize its target and intensity:
- Freestyle, Breaststroke, Backstroke, Butterfly, Individual Medley, and Mix have the following options for target type: distance, time, heart rate recovery, and open
- Drills are automatically set to Distance for the target type
- Tap and hold any exercise to rearrange the order of the exercises within the workout.
- Drag and drop one exercise on top of another to group them together and create a set. Increase the number of times a set is repeated by pressing the plus button.
- Swipe left to delete or duplicate exercises.
When you're finished, select Save in the top right corner. The workout will be saved to your Workout Library, where you can access it and make edits at any time from the Profile page of the COROS app.
On the next screen, select the three dots in the top right corner to sync the workout with your COROS device. Up to 20 workouts can be stored locally on your device.
*Strength workouts are not supported on the Kiprun 500/900.
From the Profile page in the COROS app, select Workout Library, then select "Create" in the top right corner. Edit the name and description of the new workout, then press "Add Exercise" to begin building your workout.
- Search by body part, muscle group, or equipment to add an exercise.
- Add a warmup or cooldown if desired.
- Tap on the exercise to customize the target type, intensity type, and rest type.
- Choose the number of repeats for the exercise
- Options for target type: reps, time, or open
- Options for intensity type: bodyweight or weight
- Options for rest type: time or skip (skip rests altogether)
- Tap and hold any exercise to rearrange the order of the exercises within the workout.
- Drag and drop one exercise on top of another to group them together and create a set. Increase the number of times a set is repeated by pressing the plus button.
- Swipe left to delete or duplicate exercises.
When you're finished, select Save in the top right corner. The workout will be saved to your Workout Library, where you can access it and make edits at any time from the Profile page of the COROS app.
On the next screen, select the three dots in the top right corner to sync the workout with your COROS device. Up to 20 workouts can be stored locally on your device.
Climbing workouts are available in Indoor Climb and Bouldering modes. Before creating a workout, you can pre-select your onsight grade by going to the Profile page > Settings > Climbing Onsight Grade.
From the Profile page in the COROS app, select Workout Library, then select "Create" in the top right corner. Edit the name and description of the new workout, then press "Add Exercise" to begin building your workout.
- Select any of the options to add a new exercise (Warm Up, Training, Rest, Cool Down, Interval). Tip: Select "Interval" to automatically create a series of climb/rest intervals.
- Select the target for each exercise: Time (choose a duration), Routes (choose a number of routes), or Open
- Select the grading system for each exercise
- Indoor Climb grading systems: Rock YDS, Rock French, UIAA, Ewbank, or N/A
- Bouldering climbing systems: V-Scale, Font Scale, or N/A
- Customize the grade and target for the grading system, such as onsight, 1 grade easier than onsight, 1 grade harder than onsight, etc.
- Tap and hold any exercise to rearrange the order of the exercises within the workout.
- Drag and drop one exercise on top of another to group them together and create a set. Increase the number of times a set is repeated by pressing the plus button.
- Swipe left to delete or duplicate exercises.
When you're finished, select Save in the top right corner. The workout will be saved to your Workout Library, where you can access it and make edits at any time from the Profile page of the COROS app.
On the next screen, select the three dots in the top right corner to sync the workout with your COROS device. Up to 20 workouts can be stored locally on your device.
How to follow a saved Workout on your watch
- From the main watch face, open the menu, go to Training mode and select a workouts to follow.
- Go to View and preview detailed info of each session including session name/type, target per set, number of sets, intensity, and rest.
- Press Start to begin training.
- For strength workouts, 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).
- You can switch between auto- and manual-advance for intervals by long pressing the back button and going to Settings > Auto Start > ON / OFF.
- When you need to skip the current session, press the CONFIRM button to pause the training and select Next.
- Utilize the data available on the watch to monitor and track your training status including Workout Time, Reps, Sets, Heart Rate, Lap Pace, Lap Cadence, Set Time, and more.
- You can view workout details or exercise/lap summary via Details and Exercises/Laps on the pause page.
- When the training concludes, pause the workout and press and hold the CONFIRM button to finish.
FAQs
You can change the workout settings by going to your watch menu > Training / Workouts > select the workout > Settings > Auto Start.
When Auto Start is set to OFF, each interval must be advanced manually by pressing the Back/Lap button.
When Auto Start is set to 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.
When following a structured workout on your watch, a new first data page is added by default, corresponding with the specific phase of the session. To view the data pages you customized for this activity type, simply scroll the dial to access this information.
When following a structured workout on your COROS watch, you can continue the interval even if you have already reached the preset distance or duration goal. To do so, change the workout settings by going to the watch menu > Training / Workouts > select the workout > Settings > Auto Start > OFF.
On the Device page, tap on "My Workouts" and swipe left to delete saved workouts on your watch. This does not delete the workouts from the Workout Library on the Profile page.
Yes! Visit the COROS website to browse and download structured workout workouts designed by pro athletes and coaches for free. Follow the steps below to add programs to your COROS app.
Visit from PC
Visit the verified programs web page and click "Get It Now" to view the workout details. Scroll down to locate the QR code and scan with your COROS app. Tap on "Save" to add it to your COROS account.
Visit from smartphone
Use the default browser to visit the verified programs page. Tap on "Get It Now" to view the workout details. Scroll down and tap on "Get It Now" and select "Open in COROS". You can then add the workout to your COROS account.