Skip to main content
Short answers to common questions. Where a full guide exists, each answer links to it.

​
Settings and personal details

​
Themes

  1. Go to Settings → APPEARANCE.
  2. Under Theme Mode, tap System, Light or Dark. System follows your phone.
  3. Under App Theme, tap a colour dot. The change applies at once.
Settings Appearance section with Theme Mode, App Theme colour dots and Trendline Color
App Theme has one set of colours for dark mode and another for light mode. Kilo remembers a choice for each set.The set you see depends on the mode that is active now. With System, that is your phone’s mode.
In Settings → APPEARANCE, tap Red, Blue or Green under Trendline Color. Trendlines need Pro. See Track Your Progress and Kilo Free vs Pro.

​
Units

Go to Settings → WORKOUT and tap kg or lbs next to Display Units.
Yes. Kilo keeps every weight in kg and only changes how it shows them. Your history is not changed. For example, a 77.5 kg set shows as 170.75 lbs, and 77.5 kg again when you switch back. Kilo rounds shown weights to the nearest 0.25.Weights you type are read in the unit you have selected.
The plate calculator bar and plates, program weight steps and the weight unit on your watch. See Log Workouts Faster and How Auto-Progression Works. Send a routine to your watch again after you switch.
No. Your profile weight has its own kg and lbs buttons. See Profile.

​
Custom exercises and favourites

Use either route:
  • In the exercise picker, tap CREATE at the top right.
  • Go to Progress → Exercises, scroll to the end of the list and tap + CREATE EXERCISE.
Then:
  1. Type a name.
  2. Under PRIMARY MUSCLE, pick one muscle.
  3. Optional: under SECONDARY MUSCLES, pick more muscles.
  4. Tap CREATE EXERCISE.
New Exercise form with the name Sandbag Carry and Forearms selected as the primary muscle
  • Kilo saves the name in Title Case, for example Sandbag Carry.
  • The name must be unique. Capital letters do not count, so landmine press clashes with Landmine Press. Kilo then shows An exercise with this name already exists.
  • You must pick one primary muscle. CREATE EXERCISE stays grey until you do.
  • Secondary muscles are optional. Each one counts for half the volume (0.5×). See Track Your Progress.
  1. In Progress → Exercises or in the exercise picker, long-press the exercise.
  2. Tap Edit exercise or Delete.
In the editor, SAVE CHANGES saves your edit. DELETE EXERCISE deletes it.
Renaming an exercise updates all past workout history. Kilo also renames it in your routines.
Kilo keeps them. They still show in your workout history. The exercise leaves your exercise list and Progress. Its volume moves to Other in the muscle-group charts.
Long-press the exercise in Progress or in the exercise picker, then tap Add to favorites. A small star shows after the name. Tap Favorites in the muscle chips to show only favourites. Favourites also move to the top of the list. To remove one, long-press it and tap Remove from favorites.

​
Profile

  1. Tap the round avatar at the top left. It is on Home, Progress and Settings.
  2. Tap the avatar in the sheet to pick a photo. Remove photo shows once you have one.
  3. Enter your Name. The other fields are optional.
  4. For Height, tap cm or ft/in. For Weight, tap kg or lbs.
  5. Tap Save.
Edit Profile sheet with the avatar and the Name field highlighted
Your name and photo show in the avatar. Without a photo, the avatar shows the initials of your name. Kilo does not use your age, height or weight in any chart or calculation. They are only saved on your phone.
No. Set them again on a new phone. See Back Up and Restore Your Kilo Data.

​
Privacy

It is in Settings → PRIVACY. When it is on, Kilo shares anonymous app usage patterns and crash reports. Kilo says it collects no personal data. Turn the switch off to stop sharing. The change applies at once.
It depends on the region set on your phone. In the EU, the UK, Norway, Iceland, Liechtenstein and Switzerland, it is off until you turn it on. The line under the switch says Disabled by default in your region. Everywhere else, it is on until you turn it off. The line says Enabled by default. If Kilo cannot read your region, it treats you as in one of these regions, so the switch is off.
In Settings → PRIVACY, tap Privacy Policy. It opens thekiloapp.com/privacy.

​
Help and feedback

Go to Settings → HELP.
Settings Privacy and Help sections with the analytics switch and the Feature Request row highlighted
Type your idea in Description, then tap Submit. Submit stays grey while the box is empty. The form sends only the text you typed. It does not add your name or email. Kilo shows Thank you for your feedback! when it is sent, or Failed to submit. Please try again. if not. You need an internet connection. If you want an answer, use Support or Community.
If you have no email app, Kilo shows a message with the address. Write to kiloapp.contact@gmail.com from any email app.

​
Watch app update prompt

Kilo checks the version of the Kilo companion app on your connected Garmin watch. If it is older than the version your phone app recommends, Kilo shows this message. It shows the installed and recommended versions, for example v9 installed → v12 recommended. It does not show while you set up Kilo, or while the welcome or unfinished-workout message is open.
  • Open Connect IQ Store opens the Kilo page on the Garmin store in your browser. Update the watch app there.
  • Not now closes the message. Kilo does not show it again until a later Kilo update recommends a newer watch app.
Closing the message by tapping outside it, or with the Back button, is the same as Not now. If you tap Open Connect IQ Store and do not update, Kilo can show the message again the next time Kilo starts.
Kilo shows it only when your watch is connected and Kilo can read its watch app version.

​
Topics with a full guide

​
Workouts and streaks

The streak counts weeks in a row, Monday to Sunday, with at least one workout. If you have not trained yet this week, it still counts from last week. It ends when a full week has no workout. It shows in Home → Calendar, in Month view. See View, Edit or Delete a Past Workout.
On the phone, go to Settings → WORKOUT → Rest Timer Duration (30s, 60s, 90s, 2m or 3m). Turn on the Rest Timer switch in the Active Workout top bar. The rest time in a routine is the one Kilo sends to your watch. See Log Workouts Faster.
Tap a set number to mark it W, D or F. Long-press an exercise name and tap Select for superset to group exercises. See Supersets and Set Types.
Yes. Open it in Home → Calendar. See View, Edit or Delete a Past Workout.

​
Programs

On Home, tap Start Program, then pick Build My Program or Browse Popular Methods. See Build, Match, and Follow a Training Program.
Yes, before you tap Start Program. See Swap Exercises in a Program.

​
Free and Pro

Five. Pro has no limit. If you have 5 routines, Kilo shows Routine Limit Reached when you try to add one. Your routines are not deleted. See Kilo Free vs Pro.
Charts show 1M and 3M only, and trendlines are not available. See Kilo Free vs Pro.

​
Backup, import and sync

Auto-Backup is on by default. Kilo saves a file in Downloads → Kilo each time you finish a workout. You can also tap CREATE BACKUP in Settings → DATA & BACKUP. See Back Up and Restore Your Kilo Data.
Yes, from Strong, Hevy, a Garmin .FIT file or a Kilo CSV. Go to Home → Calendar, tap + and select Import. See Import from Strong, Import from Hevy and Import Garmin .FIT Files and Export Workouts.
Keep the watch and phone close, with Garmin Connect running, then tap Retry. See Watch Sets Not Syncing.

​
Still stuck?

Ask the community

Post in r/TheKiloApp.

Watch sets not syncing

What the watch shows and what to do.