Baue Dein Eigenes Intervalltraining auf Garmin — Schritt für Schritt

Day 40: Build Your Own Interval Training on Garmin

Most people don't know this feature exists. Garmin lets you build completely custom interval workouts — warm-up, any number of rounds, rest intervals, cool-down — and send them directly to your watch. It's one of the most powerful training tools on the platform, and it's buried just enough that most people never find it.

Here's exactly how to set it up.

Step 1: Go to Garmin Connect

Open connect.garmin.com in your browser and log in. This only works on the website — not the phone app.

Step 2: Create a new workout

1. In the left menu, click Training & Planning
2. Select Workouts
3. Click Create a Workout in the top right
4. Choose your activity type — Running, Cycling, Swimming, or others

Step 3: Build your workout

You'll see a workout builder with steps you can add, reorder, and configure. A typical interval session looks like this:

1. Warm Up — add a warm-up step. Set it by time (e.g. 10 minutes) or distance. You can leave the intensity open (no target) or set a heart rate zone or pace range.
2. Repeat — this is the interval block. Click Add Step and choose Repeat. Set how many rounds you want — for example, 8 rounds.
3. Inside the repeat block, add your Work step: set the duration (e.g. 400m or 1 minute) and the intensity target (pace zone, heart rate zone, or open). Then add a Recovery step: set the rest duration (e.g. 90 seconds) at easy pace or open effort.
4. Cool Down — add a final cool-down step. Same as the warm-up: set by time or distance, easy effort.

You can add as many steps as you want, nest repeats inside repeats, and mix time-based and distance-based intervals in the same workout.

Step 4: Name and save it

Give your workout a name at the top — something clear like "8x400m intervals" or "Tempo 20min". Click Save.

Step 5: Send it to your watch

Once saved, find your workout in the list and click the Send to Device button (the watch icon). Make sure your Garmin is synced — either via Garmin Connect Mobile on your phone, or plugged into your computer via USB.

The workout will appear on your watch under Training → Workouts. Select it, press Start, and your watch will guide you through every step — beeping when it's time to push, when to recover, and how many rounds are left.

What your watch shows during the workout

During each interval step, your watch displays the target (pace, HR zone, or open) and counts down the time or distance. When the step ends, it vibrates and moves to the next one automatically. You always know exactly where you are in the session — no guessing, no checking your phone mid-run.

A simple starter workout to try

• Warm Up: 10 minutes, easy pace
• Repeat x6: 1 minute hard effort + 90 seconds easy recovery
• Cool Down: 5 minutes, easy pace

Build it once, reuse it whenever you want. You can also duplicate and tweak existing workouts as you progress — add more rounds, shorten recovery, increase distance.