Send AI-built workouts to your Garmin Edge, Garmin watch, Wahoo ELEMNT, Hammerhead Karoo, COROS, Zwift or Rouvy
RestOrTrain plans your season and builds each workout for you and the day. Your coming sessions are already on its calendar and go automatically to your connected devices. Sending is free on every account.
It sends workouts to Garmin Edge and Garmin watches, Wahoo ELEMNT, Hammerhead Karoo, COROS, Zwift, Rouvy and Intervals.icu. Apple Watch connects through a paired iPhone. MyWhoosh receives workouts through Intervals.icu.
Devices and supported workouts
What goes out to each device, and what comes back
| Device or app | Sports | Targets on the ride | Comes back to RestOrTrain |
|---|---|---|---|
| Garmin Edge and Garmin watches | Ride, run, swim, gym | Power, heart rate or cadence per step; pace or heart rate on runs | Activities, sleep, HRV, resting heart rate, weight |
| Wahoo ELEMNT | Ride, run | Power as % of FTP or watts, heart rate, cadence; pace or heart rate on runs | Rides |
| Hammerhead Karoo | Ride | Power | Rides |
| COROS | Ride, run, swim, gym | Power in watts or % of FTP, heart rate, pace | Activities, sleep, HRV, resting heart rate |
| Zwift | Ride, run | Power on rides, a heart-rate zone as its power zone; a treadmill speed or a free block on runs, with step notes on screen | Indoor rides and runs |
| Rouvy | Ride | Power | Indoor rides |
| Intervals.icu | Ride, run, swim, gym | Power, heart rate, cadence, pace | Rides, sleep, HRV, resting heart rate, weight |
| MyWhoosh, through Intervals.icu | Ride | Power | Rides, through Intervals.icu |
| Apple Watch, with an iPhone | Ride, run | One target per step, the rest as text | Activities, sleep, HRV, resting heart rate, weight, through Apple Health |
| .fit and .zwo files | .fit: any structured workout; .zwo: rides and runs | As written | Nothing |
Connect your device
- Open RestOrTrain and go to Settings, then Data Sync.
- Find Garmin under Integrations and tap Connect.
- Sign in to Garmin and grant access.
- In RestOrTrain's Data Sync, the Garmin row now shows Connected, with Send workouts on.
Other devices connect from the same list. Apple Watch needs Send workouts turned on separately.
If Send workouts will not turn on, disconnect the service in RestOrTrain's Data Sync. Connect it again and allow workout permission. Use the same fix if a workout shows "Grant workout permission by reconnecting Garmin in Settings." This also applies to Wahoo. For Intervals.icu, allow calendar permission.
To send a workout again, open its screen in RestOrTrain. Tap Sync to Garmin, or the Sync to button for your other connected device.
Ask in the chat for a different workout or a change to one already planned. Saved workouts go to connected devices with Send workouts on.
Workout targets and notes by device
Set your FTP before sending power steps to Zwift, Rouvy, Hammerhead Karoo or COROS.
Garmin Edge and Garmin watches
It sends ride steps with power ranges, heart-rate ranges or cadence targets. Cadence can accompany power as a second target. Each step includes its note; session notes go in the workout description.
Runs carry pace or heart-rate targets. Swims carry their steps. A gym session goes as one timed step, with exercises and sets in its description.
Wahoo ELEMNT
Cycling power targets use a percentage of FTP, or watts if no FTP is on file. Heart-rate targets use bpm ranges. Cadence appears in the Target RPM field.
Runs carry pace or heart-rate targets. Step names and session notes are included.
Hammerhead Karoo
Karoo receives rides with power targets. A step written in a heart-rate zone is sent as the matching power zone.
COROS
Power steps written in watts are sent as watts. Workouts can also carry heart-rate ranges and pace targets. Cadence targets are not sent.
Swim steps have no target. Gym sessions go as one strength block.
Zwift and Rouvy
Workouts go directly to Zwift and appear on their scheduled day on its home screen. Their names start with "RestOrTrain:" followed by the session name. Step notes appear as each step starts. Runs go as treadmill speeds for pace steps and for zone 2 and 3 heart-rate steps, the rest as free blocks with the note; set your threshold pace on the Profile tab first. Follow the Zwift setup.
Rouvy receives the same ride steps and power targets, without on-screen notes.
Intervals.icu and MyWhoosh
Intervals.icu receives each workout as text, one step per line, under Ride, Run, Swim or WeightTraining. It builds the steps itself.
For MyWhoosh, connect Intervals.icu to RestOrTrain, then MyWhoosh to Intervals.icu. The MyWhoosh guide covers the setup.
Intervals.icu can also forward workouts to Wahoo and Zwift. If both connections send to the same destination, turn off workout sending in one of them to prevent duplicates.
Apple Watch, calendars and files
On your iPhone, go to Data Sync, then Apple Health. Turn on Send workouts and allow access. Planned rides and runs go to the Apple Watch Workout app as scheduled workouts. Each step has one target; other targets and the step note appear as text.
A calendar subscription shows planned workouts, races, travel and days off in Apple Calendar or Google Calendar. Tell RestOrTrain about races, travel and days off to add them.
On iPhone and Android, every structured workout's share menu offers Share .fit File and Share Text. Rides and runs also offer Share .zwo File. Use .fit files with apps that import FIT workouts. Use .zwo files in compatible apps or Zwift's workouts folder on a computer.
Ride indoors in RestOrTrain
The indoor workout player is free on iPhone and Android. Open a planned ride with a power target on every step and tap Start on indoor trainer.
Connect a Bluetooth smart trainer that supports FTMS, the Bluetooth standard for controlling fitness equipment. A heart-rate strap is optional.
ERG mode adjusts resistance to hold each step's target watts. You can turn it off. Minus and plus change intensity by 1% per tap, from 50% to 150%. The ride continues with your phone locked. No other app is needed.
When you change the plan
It changes the plan with your approval. Tell it about a missed session or a trip, and it updates the plan at once. Those changes reach your connected devices.
A moved workout appears on its new day and is removed from the old one. A deleted workout is removed from your devices too. Completed sessions are kept, and COROS also keeps workouts whose day has passed.
It only changes workouts it sent. Sessions from other apps remain. Previously sent workouts remain on device calendars after you delete your RestOrTrain account. Remove them in the receiving app.
How your rides and recovery data shape training
Connected services send back the data shown in the table. A ride recorded on two devices is kept once. You can also upload .fit or .zip files. WHOOP adds recovery score, sleep, HRV and resting heart rate, but no rides.
It calculates training load, fitness and fatigue without AI. Ask it to shorten tomorrow's indoor session. Its recommendation draws on your whole training history, power profile and recovery data, alongside your plan and what it has learned from ride notes and conversations.
A ride matched to a planned workout can get a Workout Score, with an explanation.
Frequently asked questions
Can I send runs and swims too?
Runs go to Garmin watches, Wahoo ELEMNT, COROS, Intervals.icu and Apple Watch with pace or heart-rate targets, and to Zwift as treadmill speeds or free blocks with the step note. Swims go to Garmin watches, COROS and Intervals.icu.
Does MyWhoosh work?
Yes. Workouts go to MyWhoosh through Intervals.icu, and rides come back through the same connection.
Do I need Zwift to ride indoors?
No. The indoor player controls a compatible Bluetooth smart trainer. Every step of the ride must have a power target.
Is sending workouts free?
Yes, and the indoor player is free too. Creating and changing your plan uses the chat. A few questions a month are free; more require Pro.
RestOrTrain plans your season and puts today's session on your trainer or Garmin.
A few questions a month are free.
Published September 22, 2026, updated October 19, 2026