Start here
Getting started with Garmin
Connect Kilo to your watch, send your first routine, and log a synced set.
Log a workout on your watch
Every screen and button in the Kilo watch app, from first set to summary.
Logging workouts
Log workouts faster
Rest timer, plate calculator, last-session values, and time-saving settings.
Supersets and set types
Group exercises into supersets and mark warm-up, drop, and failure sets.
Edit or delete a past workout
Fix a logged workout, see your PRs, and share a workout summary.
Track your progress
Read your exercise charts, e1RM, status labels, and Trends.
Training programs
Build a training program
Get matched to a goal-fit program or pick a famous method like 5x5.
Swap exercises
Replace any exercise before you start, for one day or every day.
How auto-progression works
How Kilo picks your target weights and what happens after a stall.
Moving from another app
Import from Strong
Bring your full Strong history across in under a minute.
Import from Hevy
Bring your full Hevy history across in under a minute.
Import .FIT files and export workouts
Import Garmin strength activities and export any workout to CSV.
Account and data
Kilo Free vs Pro
The 30-day trial, what stays free, and how to upgrade or restore.
Back up and restore
Keep a copy of your workouts and move them to a new phone.
Troubleshooting
Watch sets not syncing
What the sync screens mean and what to do when sets don’t arrive.
FAQ
Quick answers about themes, units, custom exercises, and more.
Still stuck? Ask in r/TheKiloApp — we read everything posted there.