Overview
Download workouts directly to your COROS watch and get real-time guidance through every stage of your training. Choose from free official workouts in the COROS app, sync from TrainingPeaks or other third party platforms, or build your own custom workouts.
Compatible watches: Structured workouts are supported on all COROS watches. (Kiprun 500 and Kiprun 900 do not support Strength workouts, or running workouts that use Effort Pace or Power.)
Supported activity modes: Run, Indoor Run, Trail Run, Bike, Pool Swim, Strength, Indoor Climb (on select watches), and Bouldering (on select watches).
Downloading Workouts
Workouts can be created, downloaded, or synced from other platforms.
Download free workouts: Open the COROS app, head to Profile, and tap Workout Library to explore free workouts built by athletes and COROS coaches.
Sync from third party apps: Connect TrainingPeaks or another supported platform to COROS, and your planned workouts will automatically appear on your training calendar.
Build your own: Follow the step-by-step guides in this article to create fully custom workouts from scratch.
Locating Workouts on Your Watch
When you're ready to follow a workout on your COROS watch, you can access your saved workouts one of two ways:
- If the workout was synced to your device, without a specific date chosen, it will appear in the Workouts menu of your watch's main activity menu. After selecting your workout from the Workouts menu, you can scroll down to "Mode" to change the activity type (e.g. from Run mode to Indoor Run mode).
- If the workout is part of a training plan or was added to your training calendar for a specific day, you can only follow that workout on that selected date. To do so, open your desired activity mode, and you will be prompted to follow the workout scheduled for today.
Run workouts can be completed in Run, Track Run, Trail Run, or Indoor Run modes.
Bike workouts can be completed in Road Bike, Gravel Bike, or Indoor Bike modes.
Customizing Your Workout Settings
Before pressing Start, you can preview your workout or customize your workout settings with the following options:
- Scroll down to View to preview each stage of the workout.
- Select Auto Advance to choose whether the watch automatically advances to the next stage of the workout when you complete a stage, or whether you have to manually press the Back/Lap button to advance between stages.
- Select Finish Pause to choose whether the workout should automatically pause when you complete its final stage, or if the activity should continue tracking after completing the final stage until you pause and finish it yourself.
Moving Through Stages of the Workout
Press Start to begin tracking your workout. Your watch will guide you through each stage of the workout, with alerts before each stage to show you the upcoming targets.
Advance from one stage to the next: You can manually advance to the next stage by pressing the Back/Lap button, or let the watch automatically advance through the workout for you with Auto Advance enabled. (You can turn on Auto Advance from the main workout menu.)
- Note: If Auto Advance is turned off, your watch will still count down to the next stage, but it won't automatically advance until you press the Back/Lap button.
Skip stages: If you need to skip the current stage of your workout or go back to a previous one, press the dial to pause the activity, and scroll down to "View Workout" and select a previous or future stage.
- Tip: You can enable Pause Options, so you can access this menu without needing to pause your workout. Pressing the dial will open a new Pause Options menu while your workout continues tracking in the background. To set this up, go to System > Activity Interface > Dial Press.
Undo an advance: If you accidentally manually advance to the next stage of your workout and need to go back, you have a few seconds to press the Back/Lap button to cancel the transition and return to the previous stage.
Once your workout is finished, you can view a breakdown of each stage in the activity summary in your COROS app or on the watch.
FAQs
You can change this in the workout settings menu. Open the desired workout on your COROS watch, then scroll down to Auto Advance.
When Auto Advance is set to OFF, the workout will still "count down" to the completion of your current stage, but it won't advance to the next stage unless you manually press the Back/Lap button.
When Auto Advance is set to ON, the workout advances through each stage automatically. Your watch will alert you when the current stage is about to end and the workout is about to progress to the next one.
When following a structured workout on your watch, a new primary data page is added by default, corresponding with the specific stage of the session. To view the data pages you customized for this activity type, simply scroll the dial to access this information.
Open your desired workout on your COROS watch and scroll down to Finish Pause from the workout settings menu. Finish Pause lets you choose if your workout should pause when you complete its final stage, or have the activity continue tracking until you decide you're finished.
Your COROS watch can store up to 100 workouts locally. To delete workouts from your device, open your COROS app to the Profile page, select your watch, and select Storage. Swipe left across any workouts that you wish to delete.
Please note, this does not delete the workouts from the Workout Library on the Profile page. If you want to permanently delete a workout from your app library, go to the Profile page in your COROS app > Workout Library > select My Workouts at the top of the page > swipe left across any workouts you wish to permanently delete.