Run Programs 

• Go to the Profile page and tap on Workout Programs. 
• Tap Create Program and select Run.
• Edit program name and description as you will.
• Tap on and edit Warm Up, Run and Cool Down sessions. 
  • Warm Up and Cool Down allows Time/Distance/Open for target and Pace/Heart Rate/Power/Cadence for intensity.
  • Run allows Time/Distance for target, Pace/Heart Rate/Power/Cadence for intensity, number of Sets, and Rest settings. 
    
    • Tap Add Run to insert a new running session to the program.
    • Rest interval allows Time/HR Recovery (bpm) 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 program and tap top right corner to send it to your watch.
  • Up to 20 programs can be stored on your watch.

Bike Programs

• Go to the Profile page and tap on Workout Program. 
• Tap Create Program and select Bike.
• Edit program name and description as you will.
• Tap on and edit Warm Up, Bike and Cool Down sessions. 
  • Warm Up and Cool Down allows Time/Distance/Open for target and Speed/Heart Rate for intensity.
  • Bike allows Time/Distance for target, Heart Rate/Speed/Power for intensity, number of Sets, and Rest settings. 
    
    • Tap Add Bike to insert a new cycling session to the program.
    • Rest interval allows Time for target. 
  • Tap and hold any session to rearrange the order. 
  • Swipe left to delete or duplicate sessions. 
• Save the program and tap top right corner to send it to your watch.
  • Up to 20 programs can be stored on your watch.

Pool Swim Programs

• Go to the Profile page and tap on Workout Program. 
• Tap Create Program and select Swim.
• Edit program 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 for target.
  • Swim allows Time/Distance/Open for target, Freestyle/Breaststroke/Backstroke/Butterfly/Drill Log/Mix for stroke type, number of Sets, and Rest settings. 
    
    • Tap Add Swim to insert a new pool swimming session to the program.
    • Rest interval allows Time for target. 
  • Tap and hold any session to rearrange the order. 
  • Swipe left to delete or duplicate sessions. 
• Save the program and tap top right corner to send it to your watch.
  • Up to 20 programs can be stored on your watch.

Strength Programs

• Go to the Profile page and tap on Workout Program. 
• Tap Create Program and select Strength.
• Edit program 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 for target, Weight/Bodyweight for intensity, number of Sets, and Rest settings. 
    
    • 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 and hold any session to rearrange the order. 
  • Swipe left to delete or duplicate sessions. 
• Save the program and tap top right corner to send it to your watch.
  • Up to 20 programs can be stored on your watch.

Follow saved programs on your watch

• From the main watch face, open the menu, go to Training mode and select a program 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. 
• Press Start to begin training.
• For strength programs, 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 program 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 programs saved on your watch

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

Download verified training programs created by pro athletes and coaches

Visit COROS website to browse and download structured workout programs 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 program 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 program details. Scroll down and tap on "Get It Now" and select "Open in COROS". You can then add the program to your COROS account.