April 15, 2024

How to set running intervals on your Garmin watch

Key takeaways

  • Garmin smartwatches allow users to create personalized training programs for specific exercise needs, offering precision training features.
  • Different Garmin smartwatches have different user interfaces, which can make it difficult to access certain features, such as interval training.
  • Users can add intervals directly to their Garmin smartwatches or use the Garmin Connect app to create custom interval training programs.

Garmin smartwatches are routinely among the best smartwatches on the market and are a great tool for both professional athletes and people who simply want to count their steps in style. They are particularly useful for runners and easily rank among the best smartwatches for running, offering a wide range of transformative features when it comes to improving your wearable training experience.

That said, one of Garmin’s biggest features is that the watch allows users to create personalized training programs based on specific exercise habits and needs. Additionally, the custom training tool is versatile, allowing you to train precision features including specific rest times and segment length adjustment.


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The interval training tool is also extremely useful for creating more advanced workouts, such as setting up interval training.

That said, here’s how you can create your own interval training program using your Garmin smartwatch.

How to add intervals directly to your Garmin smartwatch

Garmin offers a lot of different smartwatches, each suitable for a different type of athlete. However, this means that they have different looks and features, but they also often come with different user interfaces.


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The difference in user interfaces can be quite challenging when switching from one Garmin smartwatch to another, as some features can be accessed in a slightly different way. The same goes for interval training, which you can access on several Garmin watches, but some offer a slightly different way to do it. Here’s how to add interval training to some of the most popular Garmin smartwatches, starting with the latest Garmin Forerunner series.

Garmin Forerunner series watches (255/755/945 and later):

Garmin Forerunner 265s 12

  1. press the Begin and then choose your activity. For example, a run.
  2. So, hold down the up button button.
  3. Navigate to the Training screen.
  4. Select Intervals. Once in this menu you must touch Begin.
  5. On the next screen, tap Edit. Now you have to set your intervals. First, choose the duration (either time or distance) of your high-exertion activity in the Interval menu.
  6. Set the time or distance of your low-effort activity in the Rest menu.
  7. Tap on Repeat and set how many times you want to repeat the interval you have set.
  8. Once everything is set up, select the Back button.

Garmin Fénix 7, 7X and 7S

Garmin Fenix ​​7 Pro

  1. Press Begin, then go to Run menu.
  2. press the Menu button, then go to the Training eyelash.
  3. Choose Intervals and touch the Edit to start creating your personalized interval training.
  4. Set the duration (either time or distance) of your Intervals (that’s the most effortful part of your training). Follow the same procedure for the Rest part of the training.
  5. Tap on Is repeated and decide how many times you want to repeat the interval you have created. Tap on the Back button when finished.

Garmin Instinct

Garmin Instinct 2 photo 10

pocket lint

  1. To begin setting up your interval training, press the GPS option, then tap the Run button.
  2. Hold the Menu and then select Training.
  3. Gonna intervals, and to start creating your personalized interval training you must press Edit and then Choose Interval.
  4. Choose any of the two Distance either Time option and set the Duration of the high-effort portion of your interval. Once you’ve decided, hit the check mark.
  5. Now you need to set up your low effort portion of interval training. To do this, press the Back button.
  6. Now select Rest.
  7. Once again, choose the duration of your rest either in distance or time. When you’re done, simply press the check mark again.

Garmin Vivoactive

garmin vivoactive 3 watch face

  1. Set up interval training on your vivoactive, you must first tap the Action key.
  2. Choose the Run option.
  3. Tap on the Above button. In this menu, select Alerts.
  4. Choose an option to Add new. Here you can select both Run and Walk options and set a time period (unfortunately not the distance) for both intervals.

How to start your personalized interval training: putting the settings into practice

Creating your interval workout is the most tedious part, so when you want to start it, it’s not very intuitive. To do this, simply Follow the steps for your watch as described above.until you reach the Training -> Intervals section. Once there, you should see your personalized training waiting for you. Press Begin and you go.

How to Add Intervals in the Garmin Connect App

Some of Garmin’s smartwatches do not support setting up interval training directly on your wrist. However, that doesn’t necessarily mean it’s impossible to do custom interval training with them, as Garmin has one more ace up its sleeve.

With many more Garmin watches, you can also set up interval training in the stellar Garmin Connect app. Then, when you’re happy with your personalized workout, simply send it to your smartwatch and save it there, so it’s available when you want to go for a run. Here’s how to do it:

  1. Open the Garmin connection app, then tap the More option in the lower right corner.
  2. Select Training and planning. In the next menu, go to training and tap in Create a workout.
  3. Select a Training Type what you want to create. For the purposes of this article, we will choose Run.
  4. Now you will see a basic format of your training, with a Heating phase, a Training phase, and a Cool down phase.
  5. The default workout is just a simple run, so you’ll want to add a rest phase to create an interval workout. You can do this by clicking on the Add step bar. Tap the step that was created. to edit it.
  6. In it pop-up menu choose Rest as step type and select Time as a type of duration. You can also set how long your break will be by tapping Duration. Once you have finished editing this step, tap the back arrow in top left corner.
  7. Now is also a good time to edit the duration of your race phase. Simply touch the Run step that was there by default and edit it to your liking. Once you’re done, tap the back arrow in the top left corner.
  8. Now, to repeat your interval training, tap the add repeat button. Set how many times you want your interval to repeat by tapping the X Times menu in the upper left corner of the frame that appeared.
  9. You can also adjust the duration of the warm-up and cool-down phases now. Once you’re happy with your workout, tap Save in the upper right corner and name your workout.
  10. Your training is complete and you will return to the training menu. To send the training program to your device, tap your created workout.
  11. In the overview menu, tap the small smartphone icon in the upper right corner. Now you will have to choose which of your Garmin devices to send the training to. Choose the one you want and tap on it..
  12. Your devices will have to update now and ready – your workout should already be on your smartwatch, ready to go and track your workout to your liking,

Now if you want to start the workout on your watch, you can find it in the My workouts screen.

What is interval training?

Interval training is one of the most popular and effective ways to increase performance and endurance. It’s an extremely simple idea: you alternate a period of intense tension followed by a period of very light activity.


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You might think that this type of training will be easier than normal, sustained activity, but alternating between demanding and more relaxed workouts shows great effects and is often recommended for both casual activity lovers and professional athletes.

Basically, you have periods of very demanding activity that help you build muscle.

It also allows them to get used to the effort and increases their heart rate well above the normal running rate. Then, when it’s time to rest, it lets your muscles relax a bit, but still keeps them active and ready for another round of training, further enhancing your endurance gains.

Why should you add custom interval training to your Garmin watch?

photo of preparation for training garmin forerunner 955 3

Traditionally, interval running is a little more demanding than simply running for a set amount of time, and not just physically. You always have to keep track of your time, which is especially difficult when doing high-intensity workouts like short sprints.


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That’s why creating your personalized interval training with your Garmin is a great idea. You don’t have to rely on a stopwatch or manually start and stop your workout every time you switch from a high- to low-intensity portion—the watch does it for you and lets you know when it’s time to switch.

Not only does this allow you to be more precise with your timing, making the entire training session even more effective, but it is also one less thing to worry about, allowing you to focus on your session and forget about annoying details that could get in the way of your workout. performance. .

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