Connect your AI assistant to your Garmin watch

Structure of a workout

• —Five possible intensities for a step: warm-up, active, recovery, rest, cool-down.
• —Repeat blocks, nested up to 5 levels deep — for example "3 × (5 × 200 m + 200 m recovery) with 3 min between blocks".
• —A step's duration can be given in time, in distance, or left open (the watch's "lap" button).
• —A workout can be placed directly on a date in your Garmin calendar.

What your assistant can read

The mirror of writing, and often overlooked:

• —the list of your completed activities, with duration, distance, average and max heart rate, pace, cadence, lengths, elevation gain, calories;
• —the detail of a completed workout: full summary, normalized power, effective cadence (zeros excluded), moving time, laps (up to 50), and for swimming the length-by-length detail (time, stroke, stroke count, SWOLF) when the file is available;
• —your athlete profile and its metrics, with the origin of each value;
• —your notes;
• —your calendar of planned workouts.

A useful asymmetry to know: activities and notes are read locally, with no Garmin call, so instantly. The calendar and writing workouts, on the other hand, go through Garmin.

Running

Every target in the table above is available. A percentage of VMA is translated into a real pace from YOUR VMA at the time it is sent; if you change it afterwards, workouts already sent do not move.

Cycling

Power is expressed in absolute watts, never as a percentage of FTP.

A step can carry two targets at once — power and cadence, for example.

.zwo export for Zwift

Your cycling workouts can be exported to .zwo format from the calendar, for Zwift and compatible apps. Worth knowing, because it can silently produce a wrong workout: .zwo does not accept watts, only a percentage of a reference FTP. Running Workout uses a fixed reference FTP of 160 W, written into the workout description. This value must match the setting in the app that reads the file, or every target ends up shifted by the same percentage, silently.

Pool swimming

Pool length is mandatory (25 m, 50 m, 25 yd…).

Steps are counted in distance, never in time — except rest steps, which are in seconds.

Stroke, drill and equipment can be specified for each step:

Freestyle · Backstroke · Breaststroke · Butterfly · Individual medley · Choice — Kick · Pull — Paddles · Pull buoy · Fins · Kickboard · Snorkel

A watch quirk worth knowing

When a repeat block ends with a rest step, the watch skips that last rest. If you want a pause before the next set, ask for an explicit rest step after the block.