Structured Workouts on COROS
Written by Chris Taylor
Taylor is a UKA Running Coach and an Expedition Leader. He's coached multiple world record holders, has organised record-breaking events on all 7 continents, and has helped raise more than £4million for charity.
11th September 2024
Reading Time: 3 Minutes
⌚️ Structured workouts on COROS
Structured workouts are sessions that have pre-defined stages that must be completed in the order set, for example:
4 x 5km Marathon Effort/Pace
🔸 2-3km Warm-Up
🔸 2-4 x Progressive Strides
🔹 5km SLIGHTLY Under Marathon Effort/Pace
🔹 2km Recovery
🔁 Repeat 🔹 x 4
🔸 1-2km Cool-Down
Final Surge has a direct integration with the COROS training calendar, allowing planned structured workouts to be synced with your COROS watch or cycling computer and executed on your device (note: your device must support structured workouts).
Most workouts in your training plan will contain structured steps, so if you enjoy executing your sessions in real time on your watch, then follow the instructions below to sync your structured workouts to COROS.
(Final Surge also supports structured workout syncing with Garmin, Apple Watch, Zwift and Wahoo).
🔗 Connect Final Surge to COROS
To set up the connection, open the Final Surge app and tap on the “More” menu at the bottom of the screen.
From the More menu, tap on “Connected Apps”.
On the Connected Apps page, tap on “COROS”.
When the COROS Sync Accounts screen opens, tap on the “Sync Accounts” button at the bottom of the screen.
You will then be taken to a COROS login page. Login to your COROS account.
Once you have successfully connected your accounts, the COROS Sync Accounts screen will display as “Synced” in green. All completed COROS workouts will now automatically sync to Final Surge.
Next, tap “Done” in the top left corner to return to the Connected Apps page.
🤖 How to auto sync structured workouts
If you have structured workouts in your Final Surge calendar, you can automatically sync your next 4 days of training to COROS so that you can view and execute the workouts on your COROS device.
To turn on the Auto Sync feature, go back to the Connected Apps page and tap on “COROS”.
When the COROS Structured Workout Sync screen opens, toggle the “Auto Sync” button on.
Once on, the next 4 days of planned structured workouts will automatically be pushed to your COROS account each night.
If you ever need to immediately push the next 4 days of workouts to COROS (for example if you have recently changed the dates of your training sessions), tap the “Manual Workout Push” button in the middle of this screen.
🛠️ How to manually sync structured workouts
At any time, you can manually push a single planned structured workout on your Final Surge calendar to your COROS account. This workout can be on any future date in your training plan.
To do this, go to the “Calendar” view in the Final Surge app and tap on the workout you wish to sync.
From the workout screen, tap on the three dots in the top right corner and then select “Push to COROS”.
Once the workout has been successfully sent to your COROS account, a temporary “Workout successfully pushed to COROS” confirmation message will appear at the bottom of the screen.
⌚️ How to send structured workouts to device
Once you have pushed your very first planned structured workout from Final Surge to COROS, you must complete a one-time initial step of applying the Final Surge training plan to your COROS calendar.
To do this, open the COROS app and tap on the “Profile” icon at the bottom. From your profile page, tap “Training Plan Library”.
In your Training Plan Library, you will see a plan called “Final Surge Training Plan”. Tap on that plan to view the details.
At the bottom of the training plan details screen, you will see a “Start Training Plan” button. Tap on this button to apply the Final Surge Training Plan to your COROS calendar.
Once you have applied this plan to your COROS training calendar, all future planned workouts that you sync from Final Surge will automatically be displayed in the COROS app.
When your COROS device syncs with the COROS app, any structured workouts in your training calendar will automatically be sent to your device.
However, you can also manually push the training calendar from the COROS app to your COROS device. From the calendar page, tap the three dots at the top, then tap “Sync with your watch”.
That’s it! A confirmation message will appear and the scheduled workouts will be available on your device once it completes syncing.
🎯 How to execute a structured workout
Once you have sent your structured workout to your COROS device, you can execute the workout in real time with live instructions. As long as you are attempting to conduct the workout on the same day on which it is scheduled, it will appear automatically when you start a running activity on your device.
Simply start a run the way you would normally. A prompt will appear, asking whether you would like to “Start the scheduled workout for today?”
Select the green tick to confirm.
On the next screen, the name of the current day’s workout will be displayed. You will be able to scroll through your training plan and view future planned structured workouts, but you will only be able to start the workout that is scheduled for the current day.
If you would like to start a different workout, simply change the date of the scheduled workout you would like to complete to the current day in the COROS app.
To begin the workout, select the green start button.
That’s it! The structured workout will begin, starting with the warm up. To progress to the next stage of the structured workout before the previous stage has finished, simply press the “Lap” button on your device.
Interested in
⌚️ Structured workouts on COROS
Structured workouts are sessions that have pre-defined stages that must be completed in the order set, for example:
4 x 5km Marathon Effort/Pace
🔸 2-3km Warm-Up
🔸 2-4 x Progressive Strides
🔹 5km SLIGHTLY Under Marathon Effort/Pace
🔹 2km Recovery
🔁 Repeat 🔹 x 4
🔸 1-2km Cool-Down
Final Surge has a direct integration with the COROS training calendar, allowing planned structured workouts to be synced with your COROS watch or cycling computer and executed on your device (note: your device must support structured workouts).
Most workouts in your training plan will contain structured steps, so if you enjoy executing your sessions in real time on your watch, then follow the instructions below to sync your structured workouts to COROS.
(Final Surge also supports structured workout syncing with Garmin, Apple Watch, Zwift and Wahoo).
🔗 Connect Final Surge to COROS
To set up the connection, open the Final Surge app and tap on the “More” menu at the bottom of the screen.
From the More menu, tap on “Connected Apps”.
On the Connected Apps page, tap on “COROS”.
When the COROS Sync Accounts screen opens, tap on the “Sync Accounts” button at the bottom of the screen.
You will then be taken to a COROS login page. Login to your COROS account.
Once you have successfully connected your accounts, the COROS Sync Accounts screen will display as “Synced” in green. All completed COROS workouts will now automatically sync to Final Surge.
Next, tap “Done” in the top left corner to return to the Connected Apps page.
🤖 How to auto sync structured workouts
If you have structured workouts in your Final Surge calendar, you can automatically sync your next 4 days of training to COROS so that you can view and execute the workouts on your COROS device.
To turn on the Auto Sync feature, go back to the Connected Apps page and tap on “COROS”.
When the COROS Structured Workout Sync screen opens, toggle the “Auto Sync” button on.
Once on, the next 4 days of planned structured workouts will automatically be pushed to your COROS account each night.
If you ever need to immediately push the next 4 days of workouts to COROS (for example if you have recently changed the dates of your training sessions), tap the “Manual Workout Push” button in the middle of this screen.
🛠️ How to manually sync structured workouts
At any time, you can manually push a single planned structured workout on your Final Surge calendar to your COROS account. This workout can be on any future date in your training plan.
To do this, go to the “Calendar” view in the Final Surge app and tap on the workout you wish to sync.
From the workout screen, tap on the three dots in the top right corner and then select “Push to COROS”.
Once the workout has been successfully sent to your COROS account, a temporary “Workout successfully pushed to COROS” confirmation message will appear at the bottom of the screen.
⌚️ How to send structured workouts to device
Once you have pushed your very first planned structured workout from Final Surge to COROS, you must complete a one-time initial step of applying the Final Surge training plan to your COROS calendar.
To do this, open the COROS app and tap on the “Profile” icon at the bottom. From your profile page, tap “Training Plan Library”.
In your Training Plan Library, you will see a plan called “Final Surge Training Plan”. Tap on that plan to view the details.
At the bottom of the training plan details screen, you will see a “Start Training Plan” button. Tap on this button to apply the Final Surge Training Plan to your COROS calendar.
Once you have applied this plan to your COROS training calendar, all future planned workouts that you sync from Final Surge will automatically be displayed in the COROS app.
When your COROS device syncs with the COROS app, any structured workouts in your training calendar will automatically be sent to your device.
However, you can also manually push the training calendar from the COROS app to your COROS device. From the calendar page, tap the three dots at the top, then tap “Sync with your watch”.
That’s it! A confirmation message will appear and the scheduled workouts will be available on your device once it completes syncing.
🎯 How to execute a structured workout
Once you have sent your structured workout to your COROS device, you can execute the workout in real time with live instructions. As long as you are attempting to conduct the workout on the same day on which it is scheduled, it will appear automatically when you start a running activity on your device.
Simply start a run the way you would normally. A prompt will appear, asking whether you would like to “Start the scheduled workout for today?”
Select the green tick to confirm.
On the next screen, the name of the current day’s workout will be displayed. You will be able to scroll through your training plan and view future planned structured workouts, but you will only be able to start the workout that is scheduled for the current day.
If you would like to start a different workout, simply change the date of the scheduled workout you would like to complete to the current day in the COROS app.
To begin the workout, select the green start button.