Workouts can be created, downloaded, or synced from other platforms to follow on your COROS device. Follow the step-by-step guides below to create fully custom workouts from scratch. These workouts can be created for the following activity modes: Run, Indoor Run, Trail Run, Bike, Pool Swim, Strength, Hybrid Fitness, XC Ski (on select watches), Indoor Climb (on select watches), and Bouldering (on select watches).
Getting Started
All workout types follow the same basic setup process:
- From the Profile page, select Workout Library, then tap Create in the top right corner.
- Edit the name and description of your workout.
- If creating a Pool Swim workout, select your pool length before adding exercises. (Changing this later will automatically adjust any distance-based intervals.)
- Tap Add Exercise to start building your workout.
Adding and Arranging Exercises
For all workout types, you can choose from the following exercise categories: Warm Up, Training, Rest, and Cool Down.
- Running and Biking also support an Interval option, which is helpful for creating a series of alternating activity/rest intervals.
- If you're building a Strength workout, use the search tool to find exercises by body part, muscle group, or equipment, then add a warm-up or cool-down if desired.
- Hybrid Fitness offers two types of training: Running and Functional Training. If you select Functional Training, you can choose from a library of strength exercises, gym equipment, or your own custom exercise.
- Climbing workouts are available in Indoor Climb and Bouldering modes. You can pre-set your onsight grade under Profile > Settings > Climbing Onsight Grade before building your workout.
To organize your exercises, you can:
- Reorder: Tap and hold any exercise to drag it to a new position.
- Group into a set: Drag and drop one exercise on top of another, then use the + button to set the number of repetitions.
- Delete or duplicate: Swipe left on any exercise.
Customizing Each Exercise
Tap any exercise to set its target and intensity. If you select an option that includes % pace or % heart rate, your COROS app will automatically calculate the pace/heart rate targets for you based on your pace/heart rate zones (found in the Profile page). The options for target and intensity vary by sport type:
Run and Bike
- Target types: Distance, Time, Training Load, or Open
- Intensity types: % Max Heart Rate, % Heart Rate Reserve, % Threshold Heart Rate, Heart Rate, % FTP (biking), % Threshold Pace (running), Pace (running), Speed (biking), Cadence, Power, or Not set
- Note: Kiprun 500 and Kiprun 900 do not support Effort Pace or Power-based workouts.
Pool Swim
- Select a stroke type per exercise: Freestyle, Breaststroke, Backstroke, Butterfly, Individual Medley, Mix, or Drill.
- Target types: Distance, Time, Heart Rate Recovery, or Open. (Drills default to Distance.)
- Choose between two types of intervals:
- Standard Interval - Set separate targets for swim and rest (e.g., 10 × 100m with 5 seconds rest).
- Send-off Time Interval - Complete each interval within a set window (e.g., 10 × 100m leaving on 1:40). Press Lap/Back after each interval; remaining time counts as rest, and the next interval starts automatically.
Strength
- Target types: Reps, Time, or Open
- Intensity types: Bodyweight or Weight
- Rest type: Time, or Skip (no rest)
- Note: Strength workouts are not supported on Kiprun 500 or Kiprun 900.
Hybrid Fitness
- Target types: Distance, Time, Training Load, or Open
- Intensity types: % Max Heart Rate, % Heart Rate Reserve, % Threshold Heart Rate, Heart Rate, % Threshold Pace, Pace, Cadence, RPE, or Not set
XC Ski
- Target type: Distance, Time, Training Load, Elevation Gain, or Open
- Intensity type: % Max Heart Rate, % Heart Rate Reserve, % Threshold Heart Rate, Heart Rate, Speed, or Not set.
Climbing
- Target: Time (set a duration), Routes (set a number), or Open
- Grading system:
- Indoor Climb: Rock YDS, Rock French, UIAA, Ewbank, or N/A
- Bouldering: V-Scale, Font Scale, or N/A
- Customize the grade relative to your onsight level (e.g., onsight, 1 grade easier, 1 grade harder).
Saving and Syncing
Once you're done building your workout, tap Save in the top right corner. Your workout will be stored in your Workout Library, accessible and editable any time from the Profile page. On the next screen, tap Send to Device to sync the workout to your COROS watch.
Up to 100 workouts can be stored locally on your watch.
How to follow saved workouts on your device
When you're ready to follow the workout on your COROS device, open the Workouts menu from your watch's main activity menu. Learn more about following workouts on your COROS device here.