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Use this quick guide to connect Kilo, push your first routine, and confirm that phone/watch sync is working.

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Before you start

1

Install the phone app

Download the Kilo Android app from the Play Store.
2

Install the watch app

Download the Kilo companion app from the Garmin IQ store.
3

Check Garmin Connect

Make sure Garmin Connect is running on your phone.

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Set up and run your first workout

1

Create a routine on your phone

  1. Open Kilo.
  2. Go to Home → Routines.
  3. Tap +, add exercises and sets, then tap Save.
Your routine appears in the routines list.
2

Open Kilo on your watch

  1. Launch the Kilo companion app on your Garmin watch.
  2. Leave it open while you send the routine from your phone.
  3. If you see Waiting for phone routine, that is expected.
The watch is waiting on the routine screen.
3

Send the routine to your watch

  1. On your phone, go to Home → Routines.
  2. Select the routine you want to run.
  3. Tap the watch icon, then choose Start on Watch.
Your watch opens that routine and shows the first exercise.
4

Log your first set

  1. On the watch, select an exercise.
  2. Enter reps and weight.
  3. Save the set.
Your phone updates in near real time.
5

Finish or discard the workout

  1. On the watch, return to the exercise list.
  2. Press the Back button.
  3. Choose Save to finish or Discard to cancel.
Kilo mirrors that same final state on your phone.

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Quick fixes

Check Bluetooth, keep both devices nearby, then retry.
Fully close and reopen Garmin Connect, then send again.

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Next steps

Build a training program

Move beyond one-off routines to a structured multi-week plan.

Import your history

Coming from Strong or Hevy? Bring your logs with you.