Structured Workouts on Garmin
Written by Chris Taylor
11th August 2023
Reading Time: 3 Minutes
⌚️ Structured workouts on Garmin
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 now has a direct integration with the Garmin Connect training calendar, allowing planned structured workouts to be synced with your Garmin 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 Garmin.
(Final Surge also supports structured workout syncing with COROS, Apple Watch, Zwift and Wahoo).
🔗 Connect Final Surge to Garmin
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 “Garmin Connect”.
When the Garmin Connect Sync Accounts screen opens, tap on the “Sync Accounts” button at the bottom of the screen.
You will then be taken to a Garmin Connect sign in page. Sign in to your Garmin Connect account.
Once you have signed in to your Garmin Connect account, you will be asked what information you want to share.
Ensure you toggle the “Activities” button on (this allows completed workouts to be sent from Garmin Connect to Final Surge so that I can view them).
Ensure you toggle the “Training” button on (this allows structured workouts to be sent from Final Surge to Garmin Connect so that you can complete them on your device with live instructions).
Next, tap the “Save” button at the bottom of the screen.
You will then be asked whether you agree to the terms in the Final Surge Privacy Policy.
To confirm, tap the “Agree” button at the bottom of the screen.
Once you have successfully connected your accounts, the Garmin Connect Sync Accounts screen will display as “Synced” in green. All completed Garmin 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 Garmin Connect so that you can view and execute the workouts on your Garmin device.
To turn on the Auto Sync feature, go back to the Connected Apps page and tap on “Garmin Connect”.
When the Garmin Connect 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 Garmin Connect account each night.
If you ever need to immediately push the next 4 days of workouts to Garmin Connect (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 Garmin Connect 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 Garmin”.
Once the workout has been successfully sent to your Garmin Connect account, a temporary “Workout successfully pushed to Garmin” confirmation message will appear at the bottom of the screen, and a permanent “Synced to Garmin Calendar” message will be displayed above the workout.
⌚️ How to send structured workouts to device
When your Garmin device syncs with the Garmin Connect app, any structured workouts in your Garmin Connect training calendar will automatically be sent to your device.
However, you can also manually push a workout from the Garmin Connect app to your Garmin device. First, open the Garmin Connect app. If you have a workout scheduled for the current day, it will appear at the top of the home screen under “Today’s Activity”. Tap on the workout.
Next, click on the “Send To Device” icon at the top of the workout overview screen.
On the next screen, select the device you wish to send your scheduled workout to.
That’s it! A confirmation message will appear and the scheduled workout 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 Garmin 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, stating the name of the current day’s scheduled workout. Select “Do Workout”.
On the next screen, select “OK”.
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.
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⌚️ Structured workouts on Garmin
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 now has a direct integration with the Garmin Connect training calendar, allowing planned structured workouts to be synced with your Garmin 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 Garmin.
(Final Surge also supports structured workout syncing with COROS, Apple Watch, Zwift and Wahoo).
🔗 Connect Final Surge to Garmin
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 “Garmin Connect”.
When the Garmin Connect Sync Accounts screen opens, tap on the “Sync Accounts” button at the bottom of the screen.
You will then be taken to a Garmin Connect sign in page. Sign in to your Garmin Connect account.
Once you have signed in to your Garmin Connect account, you will be asked what information you want to share.
Ensure you toggle the “Activities” button on (this allows completed workouts to be sent from Garmin Connect to Final Surge so that I can view them).
Ensure you toggle the “Training” button on (this allows structured workouts to be sent from Final Surge to Garmin Connect so that you can complete them on your device with live instructions).
Next, tap the “Save” button at the bottom of the screen.
You will then be asked whether you agree to the terms in the Final Surge Privacy Policy.
To confirm, tap the “Agree” button at the bottom of the screen.
Once you have successfully connected your accounts, the Garmin Connect Sync Accounts screen will display as “Synced” in green. All completed Garmin 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 Garmin Connect so that you can view and execute the workouts on your Garmin device.
To turn on the Auto Sync feature, go back to the Connected Apps page and tap on “Garmin Connect”.
When the Garmin Connect 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 Garmin Connect account each night.
If you ever need to immediately push the next 4 days of workouts to Garmin Connect (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 Garmin Connect 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 Garmin”.
Once the workout has been successfully sent to your Garmin Connect account, a temporary “Workout successfully pushed to Garmin” confirmation message will appear at the bottom of the screen, and a permanent “Synced to Garmin Calendar” message will be displayed above the workout.
⌚️ How to send structured workouts to device
When your Garmin device syncs with the Garmin Connect app, any structured workouts in your Garmin Connect training calendar will automatically be sent to your device.
However, you can also manually push a workout from the Garmin Connect app to your Garmin device. First, open the Garmin Connect app. If you have a workout scheduled for the current day, it will appear at the top of the home screen under “Today’s Activity”. Tap on the workout.
Next, click on the “Send To Device” icon at the top of the workout overview screen.
On the next screen, select the device you wish to send your scheduled workout to.
That’s it! A confirmation message will appear and the scheduled workout 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 Garmin 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, stating the name of the current day’s scheduled workout. Select “Do Workout”.
On the next screen, select “OK”.
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.