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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. When you first open it, tap Yes, I have a Garmin watch.
Kilo welcome screen asking if you use Kilo with a Garmin watch
2

Install the watch app

Download the Kilo companion app from the Garmin IQ store. Kilo shows a Download Companion App button during setup.
Garmin Companion App screen in Kilo with a Download Companion App button
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.
Enter the weight and reps for set 1. Kilo fills in the other sets for you.
Create Routine screen with three exercises, weights, and repsRoutines list showing the new Full Body A routine
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.
Garmin watch showing Waiting for phone routine
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 Start Workout, then choose Start on Watch.
Routine details with the Start Workout buttonStart dialog with Start on Phone and Start on Watch options
Your watch opens that routine and shows the first exercise.
Garmin watch showing the routine's exercise list
4

Log your first set

  1. On the watch, select an exercise.
  2. Enter reps and weight.
  3. Save the set. The rest timer starts.
Garmin watch set entry screen with reps, weight, and a DONE buttonGarmin watch rest timer counting down from 1:30
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.
Garmin watch exercise list with all bench press sets doneGarmin watch End Workout prompt with Save and Discard
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

Log a workout on your watch

Learn every screen and button in the Kilo watch app.

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.