FTMS All Sync – Dynamic Training Profiles (Pro Feature)

With Dynamic Profiles FTMS All Sync automatically adjusts your smart trainer’s speed, incline, resistance, or power during a workout. You can build your own intervals, hills, pyramids, or steady-state sessions and let the app drive the trainer for you. Level up your workouts by making your home trainer feel like a commercial gym machine.

If the profile strings below look a bit “techy”, don’t worry — you can copy and paste the examples and tweak just a few numbers to get something that works for you.

Enabling Pro Mode & Free Trial

To use Dynamic Profiles in FTMS All Sync you first need to enable Pro Mode.

• Open the Garmin Express desktop app or Connect IQ mobile app.
• Find FTMS All Sync in your installed apps.
• Open Settings for FTMS All Sync.
• Turn the Pro Mode toggle ON.

Turning Pro Mode on starts a 14-day free trial of Pro features. When the trial expires, FTMS All Sync will display an Unlock screen:

• Follow the on-screen instructions to purchase and unlock Pro Mode, or
• Turn Pro Mode off in settings to continue using the free basic features.

Most Pro Mode options (extra metric pages, alarms, auto-laps, HR zone alerts, and dynamic profiles) are covered in detail on the FTMS All Sync – Pro Mode Menu Options page.

Where Profiles Live in FTMS All Sync

FTMS All Sync has 8 profile slots: Profile 1 through Profile 8. Each slot has:

• A Name (e.g., “Hill Repeats”, “Row 500s”, “Easy Intervals”).
• A Profile string that describes how the trainer should behave over time.

You configure them from the app settings:

• Open Garmin Express or Connect IQ.
• Select FTMS All Sync from your installed apps.
• Open Settings.
• Scroll to Profile Parameters.
• Edit Profile 1–8 names and profile strings.

Assigning Profiles to Activity Types

Each activity type (Bike Indoors, Row Indoors, Elliptical, Stair Climber, Stepper, Treadmill) can use a different profile – or none at all.

• On your Garmin device, start FTMS All Sync.
• Open the main menu and choose Set Dynamic Mode.
• Select Manual to keep full control of the trainer yourself, or
• Select one of the configured Profile 1–8 entries.

Profiles are listed in the Watch menu by the Name you defined within Connect IQ

Once a profile is assigned, FTMS All Sync will adjust your trainer during the workout according to the steps defined in that profile.

If you’ve already used Dynamic Profiles with the FTMS datafields, you’ll feel right at home: FTMS All Sync uses the same profile format, with one extra option for vibration alerts (code A) described below.

How Profile Strings Work (The Simple Version)

A profile is just a line of text made up of elements separated by commas (,). Each element tells the trainer:

• What setting(s) to use (speed, incline, resistance, power)
• Which value(s) to apply
• How long to hold those values (in seconds)
• Optionally: whether to play a vibration alert for that step

One element can control multiple settings at once — for example, speed and incline together.

Example:

S:5.0-D:60, S:7.0-D:30

This means:

• Go at 5.0 kph for 60 seconds
• Then go at 7.0 kph for 30 seconds
• Then repeat that 60s / 30s pattern over and over until you stop the activity

FTMS All Sync also supports a warmup flag and vibration alerts inside profile elements, described below.

Element Building Blocks

Each element is made of one or more components joined by dashes (-). You can mix and match these codes:

Inside one element, components are joined with dashes:

S:5.5-I:3-D:60

This means “Speed 5.5 kph, incline 3%, hold for 60 seconds”.

Rules of thumb:

• Every element must include a duration (D:seconds).
• Every element should include at least one of: S, I, R, or P.
• Elements are separated by commas (,).
• After the last element, the profile loops back to the first (unless it’s warmup-only, described next).
• FTMS All Sync internally discovers min/max ranges from the trainer. Unsafe values are clipped to the device’s limits at runtime.

Warmups (Optional)

You can mark specific elements as warmup segments so they only run once at the beginning of the workout. To do that, add a W- at the start of the element.

Warmup elements should normally be placed at the start of the profile (best practice, though not strictly required).

Example with warmup:

W-S:3.0-D:120, S:5.0-D:60, S:7.0-D:30

What happens:

1. Warmup: 3.0 kph for 120 seconds (runs once).
2. Main loop:
   • 5.0 kph for 60 seconds
   • 7.0 kph for 30 seconds
   The 60/30 main sequence repeats until you stop the activity.

Alerts (Optional)

FTMS All Sync supports vibration alerts inside profile elements via the A component. Alerts are optional; if you don’t specify A for an element, that step will adjust the trainer silently.

Add A:x to an element to choose a vibration pattern:

Example with alerts:

Here's an example you might use with an Intervals type profile. It gives a progressive 'go-faster' pattern when switching to the high intensity phase.

S:5.0-D:60-A:4, S:7.0-D:30-A:7

• 60 seconds at 5.0 kph with a double-short buzz.
• 30 seconds at 7.0 kph with a “go faster” pattern.

Power vs Resistance (Know Your Trainer)

Setting Power (P) is usually supported only on higher-end bike trainers that offer Erg mode. In Erg mode:

• You specify a power target (e.g., 180 W).
• The trainer automatically adjusts resistance as your speed and cadence change.

Many devices support Resistance (R) instead of power. Some very advanced trainers might support incline plus either resistance or power, but in general:

• Power and resistance are mutually exclusive controls.
• If your trainer doesn’t support a given control, FTMS All Sync silently ignores that component.

Ready-to-Use Sample Workouts

You can copy any of these into a profile slot and adjust the numbers. Always make sure the values are safe for your fitness level and compatible with your specific machine.

1. Simple Treadmill Intervals (Speed only)

Goal: Alternate easy and hard running speeds.

S:5.0-D:60, S:7.0-D:30

1 minute at 5.0 kph, then 30 seconds at 7.0 kph, repeating until you stop the activity.

2. Elliptical Hills (Incline + Resistance)

Goal: Gentle warmup, then rolling hills.

W-I:2-R:5-D:120, W-I:4-R:7-D:120, I:6-R:9-D:90, I:10-R:11-D:45

Two warmup steps at low incline/resistance, then a repeating pattern of moderate hills followed by steeper, tougher segments.

3. Rowing Power Steps (Resistance)

Goal: Build up effort, then settle into a strong pace.

W-R:4-D:60, W-R:6-D:60, R:8-D:90, R:10-D:90

Warm up with R:4 and R:6, then alternate between 8 and 10 for 90 seconds each.

4. Treadmill Hill Pyramid (Incline with constant speed)

Goal: Up-and-down hill pyramid at a constant speed.

W-S:4.5-D:120, S:5.5-I:2-D:60, S:5.5-I:4-D:60, S:5.5-I:6-D:60, S:5.5-I:4-D:60, S:5.5-I:2-D:60

2-minute warmup at 4.5 kph, then speed 5.5 kph while incline climbs 2 → 4 → 6 and back down again. The pyramid loop repeats until you stop.

5. Bike Power Intervals (Power targets)

Goal: Alternate moderate and hard power blocks.

W-P:120-D:120, P:150-D:60, P:200-D:60

2-minute warmup at 120 W, then a repeating pattern of 150 W for 60 seconds and 200 W for 60 seconds. (Your trainer must support power control for this to work.)

Tips & Common Gotchas

• No extra spaces: Avoid spaces in the profile string: S:5.0-D:60,S:7.0-D:30 is safer than S:5.0 - D:60, S:7.0 - D:30.
• Duration is required: Every element must include D:seconds.
• Know your machine: Some devices don’t support certain controls (for example, incline on a rower). Unsupported parts are silently ignored.
• Start conservative: Begin with lower speeds, inclines, resistance, and power. You can always increase them later.
• Test short first: Use very short durations (10–20 seconds) to confirm your trainer responds correctly before committing to a long session.
• Reuse between apps: In most cases, the same profile strings can be reused between the FTMS datafields and FTMS All Sync. Just be sure the target device and trainer support the controls you’re using.
• Experiment and have fun: Dynamic Profiles are a great way to make indoor workouts more interesting and structured.

If you’re unsure whether a profile is valid, start with one of the examples above, change just a single number, and test again. Small edits are much easier to debug than building a complex profile from scratch.

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