Run Programs 

• Go to the Profile page and tap on Workouts. 
• Tap Create workout and select Run.
• Edit workout name and description as you will.
• Choose the Intensity focus for your workout (Max HR, HR Reserve, Threshold HR, Pace, Power, Cadence, or Custom).  Changing the intensity will modify existing settings.
• Tap on and edit Warm Up, Run and Cool Down sessions. 
  • Warm Up and Cool Down allows Time/Distance/Training Load/Open for target and Pace/Heart Rate/Power/Cadence for intensity.
  • Run allows Time/Distance/Training Load/Open for target, Pace/Heart Rate/Power/Cadence for intensity, number of Sets, and Rest settings. 
    
    • Tap Add to insert a new running session to the workout.
    • Rest interval allows Time/Distance/Training Load/HR Recovery/Open for target. 
      • HR Recovery option will notify you once the heart rate is dropped under the target reading but will not auto start the next set for you. 
  • Tap and hold any session to rearrange the order. 
  • Swipe left to delete or duplicate sessions. 
• Save the workout and tap top right corner to send it to your watch.
  • Up to 20 workouts can be stored on your watch.
  • Run workouts are available in Run, Track Run, and Indoor Run modes.

Bike Programs

• Go to the Profile page and tap on Workout. 
• Tap Create Workout and select Bike.
• Edit Workout name and description as you will.
• Choose the Intensity focus for your workout (Max HR, HR Reserve, Threshold HR, Speed, Power, Cadence, or Custom).  Changing the intensity will modify existing settings.
• Tap on and edit Warm Up, Bike and Cool Down sessions. 
  • Warm Up and Cool Down allows Time/Distance/Training Load/Open for target and Speed/Heart Rate/Power/Cadence for intensity.
  • Bike allows Time/Distance/Training Load/Open for target, Heart Rate/Speed/Power/Cadence for intensity, number of Sets, and Rest settings. 
    
    • Tap Add Bike to insert a new cycling session to the workout.
    • Rest interval allows Time/Distance/Training Load/HR Recovery/Open for target. 
      • HR Recovery option will notify you once the heart rate is dropped under the target reading but will not auto start the next set for you.
  • Tap and hold any session to rearrange the order. 
  • Swipe left to delete or duplicate sessions. 
• Save the workout and tap top right corner to send it to your watch.
  • Up to 20 workouts can be stored on your watch.

Pool Swim Workouts

• Go to the Profile page and tap on Workouts. 
• Tap Create Workout and select Swim.
• Edit workout name and description as you will.
• Tap on and edit Warm Up, Swim and Cool Down sessions. 
  • Warm Up and Cool Down allows Time/Distance/Training Load/Open for target.
  • Swim allows Time/Distance/Training Load/Open for target, Freestyle/Breaststroke/Backstroke/Butterfly/Mix for stroke type, number of Sets, and Rest settings. 
    
    • Tap Add Swim to insert a new pool swimming session to the workout.
    • Rest interval allows Time/Distance/Training Load/HR Recovery/Open for target.
      • HR Recovery option will notify you once the heart rate is dropped under the target reading but will not auto start the next set for you.
  • Tap and hold any session to rearrange the order. 
  • Swipe left to delete or duplicate sessions. 
• Save the workout and tap top right corner to send it to your watch.
  • Up to 20 workouts can be stored on your watch.

Strength Workouts

• Go to the Profile page and tap on Workouts. 
• Tap Create Workout and select Strength.
• Edit workout name and description as you will.
• Tap on and edit Warm Up, Training and Cool Down sessions. 
  • Warm Up and Cool Down allows Time/Open for target.
  • Training allows Reps/Time/Open for target, Weight/Bodyweight for intensity, number of Sets, and Rest settings. 
    
    • Tap Add Exercise to insert an exercise from the library to the workout.
    • 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 and hold any session to rearrange the order. 
  • Swipe left to delete or duplicate sessions. 
• Save the workout and tap top right corner to send it to your watch.
  • Up to 20 workouts can be stored on your watch.

Follow saved Workouts 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. 
• Go to Settings and Next Set/Exercise to select how next set starts.  (Not available in Pool Swim mode; sets will progress manually.)
• 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 won't 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 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.

Continue a structured workout when the preset goal is reached

When following a structured workout on the COROS watch through Training mode or Training Plan mode, sometimes we would like to continue the workout even if we have reached the preset distance or duration goal instead of ending it right away. Is it possible with COROS?

The answer is YES. Please change the following setting on your COROS watch to allow the same workout to continue unless you press the BACK button.

• Training/Training Plan mode > select the workout to start > Settings > Next Set/Exercise > Manual Start.
  • Once Manual Start is selected, you will need to manually start each session in this workout. 

Can I still have the watch automatically start the next session when the goal is reached for most of the sessions in the same workout? Yes, I recommend having Auto Start selected at first and change the setting before or during the session that you would like to continue via Toolbox menu. 

• On the data page or pause page > press and hold the BACK button to access Toolbox menu > select Workout Settings > Next Set/Exercise > Manual Start.

Delete workouts saved on your watch

On the Device page, tap on "My Training" and swipe left to delete saved workouts on your watch. 

Download verified training workouts created by pro athletes and coaches

Visit 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.