Training guides

Send AI-built workouts to your Garmin, Wahoo, Hammerhead, COROS, Zwift or Rouvy

A session you retype by hand gets skipped by the third week. It has to be on the bike computer when you press start, with the targets on the screen. You write "keep today easy" in the chat, and the new session goes to your Garmin as soon as it is written. Below is where that can reach, what each device shows on the ride, how far ahead it goes, and what happens when the plan changes.

We build RestOrTrain. It reads your rides, your sleep and your recovery from these same platforms and writes the next session back to them. Every line below comes from the code that sends each workout, read on September 22, 2026.

One position, and you may disagree with it. A workout sitting on the device three weeks out is wrong by the time you ride it. A plan should change under you as the weeks happen. So we care that today and this week land right, and we do not count a year on the calendar as a feature.

Every destination on one screen

The plan itself reaches a month ahead, so "the whole plan" means every session the coach has written. The devices with a Yes in the last column also tell the coach how you slept, so the same watch that gets the workout gives the morning answer its numbers. Connecting a device costs nothing. Building the plan happens in chat, and a few questions a month are free; Pro is $14.99 a month or $134.99 a year in the US App Store, priced locally elsewhere.

Connect a device

Garmin is the example. The other connections work the same way from the same list.

1. Open RestOrTrain, go to Settings, then Data Sync.
2. Find Garmin in the Integrations list and tap Connect.
3. Sign in to Garmin and grant access. Garmin now shows as Connected.
4. Send workouts is on from the moment you connect. If the switch will not turn on, reconnect Garmin to grant the permission it asks for.

Then ask the coach for a plan or for tomorrow's session. It lands in Garmin Connect, and the Edge or the watch picks it up at its next sync.

What lands on each device

Garmin Edge and Garmin watches

The most complete route. A cycling workout arrives in Garmin Connect as a structured workout, with a power range, a heart-rate range or a cadence target on each step, and the text of each step written into it. Running workouts carry pace or heart rate, swim workouts carry their steps, and a gym session or anything else arrives as one open block with the session written into it.

Two limits. A power target on Garmin is a range, and the Edge checks it against your 3-second power. Garmin can check lap average instead, which some riders prefer for long steps. There is no setting for that yet. And every step has a length in time or distance. There is no step that ends when you press lap, the kind you want for a climb that ends at the top. Riders have asked for both, and both are on our list.

Wahoo ELEMNT

Cycling and running workouts, with power as a percentage of your FTP, heart-rate bands and, for runs, pace. No cadence targets. If you have no FTP on file, the power targets go as watts instead. Wahoo gets today and the next six days, not the whole plan. That is a limit we chose: the ELEMNT shows a plan only that far ahead, and a workout three weeks out would sit in the Wahoo calendar where the head unit cannot run it. Intervals.icu made the same call for its own Wahoo sync, seven days. A Wahoo bike computer holds no sleep, so pair it with a Garmin or COROS watch, or with a watch or ring that writes to Apple Health, if you want the morning answer to know how you slept.

Hammerhead Karoo

Cycling only, as a workout file with power targets. This is a limit of the file we send, not of the Karoo: that file has no place for a heart-rate step, so a step written in a heart-rate zone is converted to the matching power zone before it goes, and a cadence range becomes the middle of the range. Repeats are written out in full, so twelve times thirty seconds on and thirty off is twenty-four steps in the list. A changed workout is updated in place. A step written in watts needs your FTP on file to be converted; set it in the Athlete Profile, or that workout stays behind and the app does not yet tell you why.

COROS

Cycling, running and swimming, with power as a percentage of FTP, heart-rate ranges and pace; a gym session goes as one strength block. No cadence. Swim steps arrive without a target, because the COROS format has no place for one. A COROS watch sends sleep, HRV and resting heart rate back. One thing to know: COROS keeps a workout you have already ridden or whose day has passed, even if you delete it from the plan.

Zwift

Cycling only, through Zwift's own connection, as a workout with power targets on your Zwift home screen on the day it is scheduled, named "RestOrTrain:" and the session. The step notes come along as the messages Zwift shows when a step starts. A changed workout is removed and sent again. The same FTP rule as the Karoo applies. The full setup, and what each switch does, is on the Zwift page.

Rouvy

Cycling only, the same workout file as Zwift, without the on-screen notes, and the same remove-and-resend on a change. The same FTP rule applies.

Intervals.icu, and everything behind it

Intervals.icu gets the workout as text, one step per line, and turns it into steps. It then passes them on to whatever it is connected to, which is a longer list than ours: Garmin, Wahoo, Hammerhead, Zwift, MyWhoosh, Stages, Bryton and more. This is how a workout reaches MyWhoosh today, and it is the route for any device not on our list, the same route the ChatGPT guide gives a rider who builds workouts in a general AI. Two things to know. Intervals.icu reads a step written as a zone against its own zone edges, not ours, which can shift the watts on a recovery step; a fix is on our list. And if Intervals.icu also sends to a device we send to directly, turn off Send workouts on one side, or the session arrives twice. Intervals.icu sends sleep, HRV, resting heart rate and weight back if you turn that on.

Apple Watch, your calendar, and files for the rest

On an iPhone, the coming seven days of cycling and running workouts go to the Apple Watch as native workouts, one target per step. Your planned week also goes to Apple Calendar, Google Calendar or any calendar app that reads a subscription link. For anything else, a structured workout on the plan has a share button that gives you a .zwo file, a .fit file or the plain text, on iOS and Android. The .zwo goes into Zwift's workouts folder on a computer, the .fit into anything that imports Garmin workout files, and the text into a coach's inbox.

When the plan changes

A change you ask for is written in the same turn and sent at once: move today to Thursday, swap two days, plan my week. A change that is the coach's own idea, after you say the week fell apart or in the weekly check-in, is a proposal until you say yes. A workout that moves to another day moves on the device. A workout the coach rewrites is removed and sent again. A workout you delete is deleted from the device calendar, with the COROS exception above. Garmin is checked every five minutes and the others every six hours for anything a dropped connection missed.

Two apps can write to the same Garmin calendar. RestOrTrain never touches a workout another app put there, so if another training app and RestOrTrain both send a Thursday session, the Edge shows two. If you delete your RestOrTrain account, workouts already sitting on a partner calendar stay there; remove them there.

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Published September 22, 2026