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Using Native Garmin Workouts

Prefer training with native Garmin Workouts? FTMS datafields support Workout mode so your trainer can receive dynamic speed, power, incline, or resistance updates based on each Workout segment’s target.

Quick Summary

When you start a Garmin Workout inside a supported native activity (Bike Indoor, Row Indoor, Treadmill, etc.), the FTMS datafield detects Workout mode and will use the current segment’s target to control your trainer (when supported).

Important: Workout mode supersedes Dynamic Profiles. If you start a Workout, the selected Dynamic Profile will be ignored until the Workout ends.

How does it work?

  1. Open a native Garmin activity (for example: Bike Indoor, Row Indoor, Treadmill, Elliptical).
  2. Open Options (button or swipe, depending on your watch).
  3. Select Workouts.
  4. Choose a compatible Workout that has been synced to your watch.
  5. Start the activity. The FTMS datafield will detect that the activity is running in Workout mode.

Note: When you start a Workout, Garmin may inject a native Workout data screen on top that shows the current segment and time remaining. Press Next or swipe to return to the FTMS datafield page to view trainer metrics.

Workout Types

Workout types are specific to each Garmin activity. Run workouts are typically used for running and treadmill activities. Bike workouts are used for biking activities. Many other Garmin activities use the Custom workout type.

Note: Some Garmin devices support both a primary and a secondary target (especially for Bike workouts). This datafield uses the Primary target. If you want trainer control (for example, Power/ERG on a bike), set your desired control target as the Primary target.

Supported Target Types

Garmin Workouts are made of segments. Each segment has a duration and an optional target (speed, pace, heart rate, power, etc.). If your trainer supports a matching control mode, the FTMS datafield will send updates when each segment begins.

Speed / Pace Targets

If your trainer supports controlling Speed (typically treadmills and some climbers), you can use Speed or Pace targets. Speed settings for each segment will be sent to the trainer when the segment starts.

Typically: Speed/Pace targets are most common in Run workouts for treadmill activities.

Custom Power / Power Curve / Power Zone

If your indoor bike supports ERG mode (resistance adjusts automatically to match a power target), you can use power targets in Bike workouts to control the trainer via FTMSBiking. The datafield will send the desired power level to the machine.

To enable accurate power-zone behavior, open the app Settings in Connect IQ and expand the Garmin Native Workouts section. Enter: User FTP (in Watts).

Note: Custom Power and Power Curve send raw power targets directly. Power Zone targets require User FTP so the zone values can be converted into watts.

Custom Heart Rate / Heart Rate Zone

For activities other than running and biking, Heart Rate targets can be used to control trainer resistance. In the app Settings (Connect IQ), expand the Garmin Native Workouts section and set the resistance level for each zone:

Example: If Zone 0 Resistance is 6 (easy warm-up), Zone 2 Resistance is 12 (steady), and Zone 4 Resistance is 20 (hard), then Workout segments targeting those HR zones will switch the trainer to those resistance levels as the segment starts.

Grade and Resistance Targets

The development platform includes target types for Grade and Resistance. Not all Garmin devices expose these target types in Workout creation UI. If your device supports them, they can be used by the datafield.

Grade is received as a percentage and passed through to the trainer (typically treadmill or elliptical). Resistance targets may be received as a percentage of maximum resistance and translated into a specific resistance level based on the maximum value reported by the trainer.

Technical Notes

Garmin limitations

Connect IQ apps cannot write to native Garmin metric fields (speed, distance, cadence, power, etc.). This means Garmin may not use FTMS-provided trainer metrics as inputs when evaluating Workout targets.

As a result, you may see “off-target” alerts during a Workout even while the FTMS datafield is displaying correct trainer values. Some activities may estimate values (for example treadmill speed), but they may not match the trainer’s data precisely.

Should I use Garmin Workouts or Dynamic Profiles?

Dynamic Profiles are more versatile when you want static, repeatable trainer configurations. You can set multiple controls (for example speed and incline) and save up to 3 profiles that you can switch between easily.

Garmin Workouts are ideal when you want your trainer to follow structured training segments from Garmin Daily Suggested Workouts or third-party platforms (TrainingPeaks, Runna, Intervals.icu, and other integrations). Workout mode enables seamless trainer control driven by your native Workout targets.

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