Skip to main content
Use this guide to run a full workout from your wrist: open exercises, enter reps and weight, rest between sets, and save. If your watch is not set up yet, start with Getting Started with Kilo + Garmin.

​
Watch controls

Kilo is built for touch. On watches with buttons, you can also use these:
To enter reps and weight, use the touchscreen. On touchscreen watches, the lists do not highlight the item that Up and Down select, so tapping is easier.
The watch app has no settings of its own. Targets, rest times, and the weight unit come from your routine on the phone.

​
1. Start the workout

1

Open Kilo on your watch

Launch Kilo on your watch. It shows Waiting for phone routine.
2

Send the routine from your phone

On your phone, open the routine, tap Start Workout, then choose Start on Watch.
Start dialog with Start on Phone and Start on Watch options
The watch shows the exercise list and starts recording a Garmin Strength Workout activity.

​
2. Log your sets

1

Open an exercise and a set

  1. Tap an exercise. The number on the right shows sets done out of sets planned.
  2. Tap a set. Each row shows the planned reps × weight.
Exercise list with Barbell Bench Press highlighted as the tap targetSet list for Barbell Bench Press with Set 1 highlighted as the tap target
To do an extra set, scroll down and tap + Add Set.
2

Enter reps and weight

The set screen shows the set number, your live heart rate, and the planned reps and weight.
  1. Tap the reps box or the weight box. A keypad opens.
  2. Type the new value. The first key you press replaces the old value. Tap DEL to delete a digit.
  3. Tap OK. To close the keypad without a change, press Back.
Set entry screen with the reps and weight boxes highlightedNumber keypad with the OK key highlighted
Weight rounds to the nearest 0.25. For example, 62.3 becomes 62.25. Reps are whole numbers from 0 to 99.
3

Save the set

  1. Optional: if you see prev: in blue, tap it. Kilo copies the reps and weight from your last session.
  2. Tap DONE.
Set entry screen with the blue prev: 8 × 60 line highlightedSet entry screen with the DONE button highlighted
The rest timer starts.
To leave the set without saving it, press Back.
4

Rest

The timer counts down from the rest time in your routine. Below it, Kilo shows what comes next, for example Next Set: 8 × 60 kg or Next: Barbell Row.
  • Tap +30 to add 30 seconds.
  • Tap SKIP, or press Back, to end the rest early.
The countdown turns yellow at 30 seconds and red at 10 seconds. At zero, the watch vibrates and opens your next set.
Rest timer at 1:30 with the +30 and SKIP buttons highlightedRest timer with the Back button on the watch highlighted
5

Move to the next exercise

Logged sets show a green tick with the reps and weight you logged. After the last set, the watch returns to the set list. Press Back to go to the exercise list, then tap the next exercise.In the exercise list, the count is grey before you start, blue while in progress, and green when all sets are done.
Set list with all three bench press sets ticked in green
To fix a logged set, tap it, change the values, and tap DONE. The rest timer does not start for an edit.

​
Mark warm-up, drop, and failure sets

On the set screen, tap the top line (for example Set 2/3) to change the set type. Each tap moves to the next type: Set (normal) → W (warm-up) → D (drop set) → F (failure) → Set
Set entry screen with the W 2/3 set type line highlighted
Set types that you add to the routine on your phone show on the watch automatically. The rest timer does not start when the next set is a drop set.

​
Supersets

Create supersets in the phone routine editor: long-press an exercise, tap Select for superset, select the other exercises, then tap Create Superset. On the watch, exercises in a superset have a coloured bar in the same colour as on the phone.
  • When you save a set, the watch opens the next exercise in the superset. There is no rest between them.
  • After the last exercise in the superset, the rest timer starts and shows the first exercise as Next.
  • After the rest, the watch opens the first exercise again. Tap the next set to continue.
Exercise list with Barbell Curl and Tricep Pushdown marked as a supersetRest timer after the superset showing Next: Barbell Curl

​
Program workouts

When you start a program session on the watch, the line under the set number shows your program target instead of prev:. This line is for information only. You cannot tap it. See How Auto-Progression Works.

​
3. Finish the workout

1

End the workout

Go to the exercise list and press Back.
Exercise list with the Back button on the watch highlightedEnd Workout? menu with Save highlighted
2

Choose Save, Discard, or Resume

3

Check your summary

After you save, the watch shows a summary: total volume, exercises, sets, time, average heart rate, and calories. Press Back to close it. If you logged no sets, the watch skips the summary.
The workout is in Kilo on your phone.

​
Quick fixes

A workout is already running on the watch. Save or discard it, then send the routine again.
It shows only when you have logged that exercise in Kilo before. Program workouts show a target instead.
This is expected after you edit a logged set, before a drop set, and between exercises in a superset. To change rest times, open the routine editor on your phone and tap the REST chip.
On your phone, go to Settings → WORKOUT → Display Units. Then send the routine to your watch again.
The heart rate shows only when the watch has a reading. Wear the watch snugly above your wrist bone.
Keep your phone nearby with Garmin Connect running, then tap Retry. If it still fails, tap Save. Unsent sets stay on the watch.

​
Next steps

Build a training program

Follow a multi-week plan and log each session from your watch.

How auto-progression works

See how Kilo picks your targets for the next session.