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Outside Workouts

By Meghan Kelley and 2 others
• 10 articles

How to Complete an Outside Workout on Hammerhead

Outside Workouts allow you to substitute an outside equivalent for your regularly scheduled TrainerRoad workouts. With a power meter you can complete TrainerRoad Outside Workouts on your Hammerhead head unit. Before your Ride Before completing an Outside Workout on your Hammerhead you'll need to set up sync with Hammerhead. For instructions on how to set up activity sync with Hammerhead and TrainerRoad check out: Activity Sync with Hammerhead We also recommend creating a custom display on your Hammerhead unit to follow along during Outside Workouts. For instructions on how to set up this custom display check out: How to Create a Custom Display for your Hammerhead Note: You'll need to connect your head unit to the internet before your ride to sync your planned Outside Workouts to your head unit. Starting and Completing a Ride Step 1: Turn on your Hammerhead head unit. Step 2: Tap the Apps button in the bottom left hand corner of the home screen. HammerHead_FollowWorkout_01_HomeScreen.png Step 3: Tap the Workouts Tab HammerHead_FollowWorkout_02_AppsView.png Step 4: Open today's workout HammerHead_FollowWorkout_03_WorkoutsView.png Step 6: Tap Follow Workout HammerHead_FollowWorkout_04_FollowWorkout.png Step 7: Start your ride by selecting the yellow play button in the bottom right hand corner of the screen. HammerHead_FollowWorkout_05_StartRide.png Step 8: When you are ready to start your workout you can start your workout from the Hammerhead Workout Screen by hitting the yellow play symbol now displayed in the lower left corner. HammerHead_FollowWorkout_06_StartWorkout.png Step 9: Before starting a set, you will be prompted to "Press Lap" to start. This will allow you to get into a safe and appropriate position to do your intervals HammerHead_FollowWorkout_07_PressLapToBeginSetHammerhead.png You can also complete this step from the custom display you have created. HammerHead_FollowWorkout_08_PressLapToBeginSetCustom.png Step 10: Follow the prescribed power targets, using the yellow pause button on the primary interval page to pause and resume your workout when necessary. HammerHead_FollowWorkout_09_MidIntervalHammerhead.png Step 11: Ride until workout is complete! HammerHead_FollowWorkout_11_WorkoutComplete.png

Last updated on Aug 20, 2026

Creating a Custom Display on Hammerhead for Outside Workouts

Adding a custom screen to your Hammerhead head unit allows you to display important metrics for your TrainerRoad Outside Workouts. TrainerRoad Outside Workouts on Hammerhead When you push an Outside Workout to your Hammerhead, your Hammerhead automatically presents you with this display for your workout. This display includes target power and power, cadence, and an overview of the current interval as well as a preview of the upcoming intervals. HammerHead_7_WorkoutViewWithinRange.png In addition to this display we recommend building a custom display to follow along during your Outside Workouts. This custom display includes: 1. Remaining Interval Time 2. Target Power 3. 10s Average Power 4. Lap Average Power 5. Heart Rate 6. Cadence. HammerHead_10_CustomView.png This custom display includes everything you need to successfully execute your TrainerRoad Outside Workout. Here’s how you can create this custom display: How to Create a Custom Outside Workouts Profile Step 1: From the home page of your Hammerhead device select the app settings icon in the bottom left-hand corner of the screen: HammerHead_1_MainScreen.png Step 2: In the Apps view Select Profiles: HammerHead_2_AppsView.png Step 3: Under Profiles select Training HammerHead_3_ProfilesView.png Step 4: Toggle the Profile Type to Outdoor Step 5: Select your Data Pages HammerHead_4_TrainingProfileView.png Step 6: Select Layout at the bottom of the screen: HammerHead_5_LayoutEditSelection.png Step 7: Choose your desired Data Card layout with six data displays. We recommend this one: HammerHead_6_LayoutSelection.png Step 8: Tap the top display box. Under workout select ‘Interval Time Remaining’ HammerHead_12_CustomView_TopSelection.png Step 9: Tap the second display box and select Workout intervals current target power HammerHead_14_CustomView_SecondSelection.png Step 10: Tap the third display box and add 10 second rolling Average Power HammerHead_16_CustomView_ThirdSelection.png Step 11: Tap the fourth display box and add the average lap power HammerHead_18_CustomView_FourthSelection.png Step 12: Tap the fifth display box and add heart rate HammerHead_20_CustomView_FifthSelection.png Step 13: Tap the sixth display box and add cadence HammerHead_22_CustomView_SixthSelection.png Step 14: Your custom display is built! Navigate back to the main menu to save your custom display.

Last updated on Aug 20, 2026

Pushing an Outside Workout to Hammerhead

Activity Sync with Hammerhead allows you to automatically push scheduled TrainerRoad outside workouts to your Hammerhead devices. It also lets you import activities completed on your HammerHead devices to TrainerRoad. Here’s how to set it up! Authorize Hammerhead to Connect With TrainerRoad To begin allowing your Hammerhead devices to sync with TrainerRoad, go to the Accounts section of your Hammerhead Dashboard. Scroll down to TrainerRoad. Screenshot 2024-04-08 at 1.14.17 PM.png Click “Connect”. You’ll be prompted to enter your TrainerRoad account and Password. Then, you’ll be asked for permission to push and pull data from your account. Click “Allow” to authorize the connection. Screenshot 2024-04-08 at 1.15.34 PM.png Pushing Scheduled Workouts to Hammerhead Devices Once Hammerhead is authorized to connect with TrainerRoad, set your scheduled workout to be completed outside to sync it to your Hammerhead Devices. You can do this from the web or from any TrainerRoad app. - Note: this is not possible for the Ramp Test. The Ramp Test is not designed for outside fitness assessments. Screenshot 2024-04-08 at 1.25.24 PM.png Scheduled TrainerRoad outside workouts are made available to Hammerhead on the day that they are scheduled. You will not see outside workouts in Hammerhead in advance of the day they are scheduled. How to Manually Sync Individual Workouts to Hammerhead 1. Open a workout on TrainerRoad on the web (currently this feature isn’t available in the apps). 2. Click “Outside” to switch the workout to its outside version. 3. Click “Push to Hammerhead”. - Note: If you have other services such as Wahoo or Garmin also connected to TrainerRoad, this button will say "Push to Device". Hover over it and select Hammerhead. Screenshot 2024-04-08 at 1.34.53 PM.png Pulling From TrainerRoad and Starting a Workout Your Hammerhead devices will automatically pull scheduled or manually pushed workouts the next time they connect to the internet. When you’re ready to train, navigate to the workouts app on your Hammerhead device and open the workout you’d like to complete. Click “Follow Workout” to load the workout, then click the play button to begin. Screenshot 2024-04-08 at 5.52.11 PM copy.png How to Run TrainerRoad Workouts on Your Hammerhead To learn all about running the workout on your Hammerhead, with tips on how to edit your data fields and more check out this article: - How to Run TrainerRoad Outside Workouts on Hammerhead Bike Computers Importing Future Completed Activities From Hammerhead Cycling activities completed on your Hammerhead devices after connecting with TrainerRoad will automatically appear on your TrainerRoad calendar after completion, once your device connects to WiFi. Activities imported from a Hammerhead device will display the Hammerhead logo on the activity’s details page on TrainerRoad.com. Click on the Hammerhead logo to view the activity on the Hammerhead Dashboard. Screenshot 2024-04-08 at 4.39.53 PM.png Manually Syncing Past Completed Activities From Hammerhead Cycling activities completed on Hammerhead devices before connecting with TrainerRoad can be manually synced from the Hammerhead Dashboard or directly from a Hammerhead device. To sync a ride from the dashboard, navigate to the activity, click the 3 dot menu, and choose “Sync To…” From the options that appear, click TrainerRoad, and then click “Done”. The completed activity will then appear on your TrainerRoad calendar. Screenshot 2024-04-08 at 5.04.11 PM.png To sync a past activity directly from a Hammerhead device, make sure your device is connected to WiFi. Go to the Rides app and open the completed activity you’d like to sync. Scroll down to the Upload section and select the TrainerRoad TR logo, then click the checkmark to confirm. Disconnecting your Hammerhead account from TrainerRoad You can disconnect your Hammerhead and TrainerRoad accounts from your TrainerRoad account or from your Hammerhead dashboard. Previously synced activities won’t be deleted, but no new workouts will be pushed or pulled to or from your devices. To disconnect via your TrainerRoad account, Log in to Trainerroad.com on the web and head to your Account Profile. Select “Activity Sync” from the menu on the left-hand side of the screen, and scroll to Hammerhead. Click “Disconnect” and then confirm your choice in the popup that appears. Screenshot 2024-04-08 at 5.05.07 PM.png To disconnect via the Hammerhead dashboard, go to dashboard.hammerhead.io and click “Accounts” in the left-hand menu. Scroll to the TrainerRoad item and click “Disconnect”. To reconnect your accounts after disconnecting, redo the original authorization process from the Hammerhead dashboard.

Last updated on Apr 22, 2026

Pushing an Outside Workout to Wahoo

Wahoo devices can be synced directly with TrainerRoad. This allows you to send planned TrainerRoad outside workouts to you Wahoo head unit to complete outside. It also automatically syncs any activities completed on your Wahoo head unit after establishing the connection with TrainerRoad, without the need for third party services. How is This Different From the Old Wahoo Connection? In the past, connections between TrainerRoad and Wahoo only allowed TrainerRoad to send outside workouts to Wahoo. Activities completed on a Wahoo head unit could not be sent directly from Wahoo, and needed to be sent from a third-party service. The updated connection improves both of these experiences. If you have an existing connection between your TrainerRoad and Wahoo accounts or if you have never connected your accounts before, the process for enabling the new connection is the same. Here are the steps to set that up! How to Directly Connect Wahoo and TrainerRoad 1. Log into TrainerRoad to access your Account Profile. 2. Click the option to enable the “Updated Wahoo Connection ” 3. Authorize TrainerRoad to access your Wahoo account by selecting “Agree & Connect.” Screenshot 2024-12-05 at 5.05.58 PM.png 4. On the next screen, enter your Wahoo account email and password, and click "Log In". Screenshot 2024-12-05 at 5.07.22 PM.png 5. That's it! Your account is now connected with Wahoo. If your TrainerRoad account was already connected to Wahoo using the older connection, it will be updated to the new and improved version. How To Send Outside Workouts to Your Wahoo Head Unit Once the connection is established, any scheduled Outside Workouts will automatically be pushed to your Wahoo head unit on the day that the workout is scheduled. Additionally, you can push individual unscheduled workouts from the workout's details page, by switching the workout to "Outside" and clicking "Push to Wahoo". Screenshot 2024-12-11 at 12.52.43 PM.png - Please note that this is not possible for any TrainerRoad FTP Tests. We strongly encourage athletes to complete FTP Tests inside for safety and accuracy. If you would like to complete an FTP test outside, you can manually complete an FTP test of your preference, and manually update your FTP in your TrainerRoad account. How To Sync Completed Activities From Your Wahoo Head Unit Once the connection is established, any activities completed on your Wahoo Head Unit will automatically sync into TrainerRoad. Workouts completed on your head unit before establishing the connection will not be imported into TrainerRoad. How to Connect/ Disconnect Later On If you complete the process but want to disconnect, you can complete both tasks from the Activity Sync menu. To Connect: 1. Log into TrainerRoad to access your Account Profile. 2. Select “Activity Sync” from the menu on the left-hand side of the screen. 3. Click the option to "Connect" with Wahoo. 4. Authorize TrainerRoad to access your Wahoo account by selecting “Agree & Connect.” 5. On the next screen, enter your Wahoo account email and password, and click "Log In". To Disconnect from Wahoo: 1. Log into TrainerRoad to access your Account Profile. 2. Select “Activity Sync” from the menu on the left-hand side of the screen. 3. Click the option to "Disconnect" from Wahoo. Current Known Issues 1. Planned TrainerRoad outside workouts may show inaccurate TSS and IF values when previewed on some head units. 2. The Authorized Apps section of the Wahoo ELEMNT app may not accurately reflect whether your Wahoo and TrainerRoad accounts are connected. Once enabling the new connection, all updates to your TrainerRoad and Wahoo account connection should be made from the TrainerRoad Activity Sync menu, not from the ELEMNT app. 3. Non-cycling activities recorded on Wahoo devices and synced to TrainerRoad may be temporarily missing from your calendar or display incorrectly.

Last updated on Feb 18, 2026

Garmin Devices Compatible with Outside Workouts

The following Garmin devices are compatible with TrainerRoad Outside Workouts All devices must have a way to connect to either Garmin Express or Garmin Connect in order to import workouts. - Garmin Express: Can connect to Garmin Express with a USB cord. - Garmin Express ANT+: Can connect to Garmin Express wirelessly though ANT+ (User must have an ANT+ USB stick) - Phone: Can connect to Garmin Connect on wirelessly via Bluetooth. - WiFi: Can connect to Garmin Connect via WiFi Compatible Garmin Device List Click the Models + to expand the menu for all compatible models. Devices marked with an asterisk (*) can not pair to a Power Meter, though TrainerRoad Outside Workouts will push to them. Approach & Decent Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | Approach X40 | ✔ | | ✔ | | | Descent | ✔ | | ✔ | | | Descent MK1 | ✔ | | ✔ | | D2 Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | D2 Bravo | ✔ | | ✔ | | | D2 Charlie | ✔ | | ✔ | | | D2 Delta | ✔ | | ✔ | | | D2 Delta PX | ✔ | | ✔ | | | D2 Delta S | ✔ | | ✔ | | Edge Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | Edge 130 Plus | ✔ | | ✔ | | | Edge 205* | ✔ | | | | | Edge 305* | ✔ | | | | | Edge 500 | ✔ | | | | | Edge 510 | ✔ | | ✔ | | | Edge 520 | ✔ | | ✔ | | | Edge 520 Plus | ✔ | | ✔ | ✔ | | Edge 530 | ✔ | | ✔ | ✔ | | Edge 540 | ✔ | | ✔ | ✔ | | Edge 605 | ✔ | | | | | Edge 705 | ✔ | | | | | Edge 800 | ✔ | | | | | Edge 810 | ✔ | | ✔ | | | Edge 820 | ✔ | | ✔ | ✔ | | Edge 830 | ✔ | | ✔ | ✔ | | Edge 840 | ✔ | | ✔ | ✔ | | Edge 1000 | ✔ | | ✔ | ✔ | | Edge 1030 | ✔ | | ✔ | ✔ | | Edge 1040 | ✔ | | ✔ | ✔ | | Edge 1050 | ✔ | | ✔ | ✔ | Epix & Fenix Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | Epix | ✔ | | ✔ | | | Epix Gen 2 | ✔ | ✔ | ✔ | ✔ | | Epix Pro | ✔ | ✔ | ✔ | ✔ | | Fenix 2 | ✔ | | ✔ | | | Fenix 3 | ✔ | | ✔ | | | Fenix 5 | ✔ | | ✔ | | | Fenix 6 | ✔ | ✔ | ✔ | | | Fenix 6 Pro | ✔ | ✔ | ✔ | ✔ | | Fenix 6 Solar | ✔ | ✔ | ✔ | ✔ | | Fenix 7 | ✔ | ✔ | ✔ | ✔ | | Fenix 7 Pro | ✔ | ✔ | ✔ | ✔ | | Fenix 7X | ✔ | ✔ | ✔ | ✔ | ForeAthlete Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | ForeAthlete 45* | ✔ | | ✔ | | | ForeAthlete 245* | ✔ | | ✔ | | | ForeAthlete 245 Music* | ✔ | | ✔ | ✔ | | ForeAthlete 410* | ✔ | ✔ | | | | ForeAthlete 610* | ✔ | | ✔ | | | ForeAthlete 645* | ✔ | | ✔ | | | ForeAthlete 645 Music* | ✔ | | ✔ | ✔ | | ForeAthlete 935 | ✔ | | ✔ | ✔ | | ForeAthlete 945 | ✔ | | ✔ | ✔ | | ForeAthlete 220J* | ✔ | | ✔ | | | ForeAthlete 225J* | ✔ | | ✔ | | | ForeAthlete 230J* | ✔ | | ✔ | | | ForeAthlete 235J* | ✔ | | ✔ | | | ForeAthlete 620J* | ✔ | | ✔ | ✔ | | ForeAthlete 630J* | ✔ | | ✔ | | | ForeAthlete 735XTJ | ✔ | | ✔ | | | ForeAthlete 910XTJ | ✔ | ✔ | | | | ForeAthlete 920XTJ | ✔ | | ✔ | ✔ | Forunner Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | Forerunner 30* | ✔ | | ✔ | | | Forerunner 45* | ✔ | | ✔ | | | Forerunner 45S* | ✔ | | ✔ | | | Forerunner 55* | ✔ | | ✔ | | | Forerunner 70* | ✔ | | | | | Forerunner 165 | ✔ | | ✔ | ✔ | | Forerunner 205* | ✔ | | ✔ | | | Forerunner 220* | ✔ | | ✔ | | | Forerunner 225* | ✔ | | ✔ | | | Forerunner 230* | ✔ | | ✔ | | | Forerunner 235* | ✔ | | ✔ | | | Forerunner 245* | ✔ | | ✔ | | | Forerunner 245 Music* | ✔ | | ✔ | ✔ | | Forerunner 255* | ✔ | | ✔ | ✔ | | Forerunner 255 Music* | ✔ | | ✔ | ✔ | | Forerunner 265 | ✔ | ✔ | ✔ | ✔ | | Forerunner 301* | ✔ | | | | | Forerunner 305* | ✔ | | | | | Forerunner 410* | | ✔ | | | | Forerunner 610* | ✔ | ✔ | | | | Forerunner 620* | ✔ | | ✔ | | | Forerunner 630* | ✔ | | ✔ | | | Forerunner 645* | ✔ | | ✔ | | | Forerunner 645 Music* | ✔ | | ✔ | ✔ | | Forerunner 735XT* | ✔ | | ✔ | | | Forerunner 745* | ✔ | | ✔ | ✔ | | Forerunner 910XT* | ✔ | | | | | Forerunner 920XT* | ✔ | | ✔ | | | Forerunner 935* | ✔ | | ✔ | ✔ | | Forerunner 945 | ✔ | | ✔ | ✔ | | Forerunner 945 LTE | ✔ | | ✔ | ✔ | | Forerunner 955 | ✔ | ✔ | ✔ | ✔ | | Forerunner 955 Solar | ✔ | ✔ | ✔ | ✔ | | Forerunner 965 | ✔ | ✔ | ✔ | ✔ | | Forerunner 965 solar | ✔ | ✔ | ✔ | ✔ | MARQ Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | MARQ Athlete | ✔ | | ✔ | | | MARQ Aviator | ✔ | | ✔ | | | MARQ Captain | ✔ | | ✔ | | | MARQ Driver | ✔ | | ✔ | | | MARQ Expedition | ✔ | | ✔ | | Quantix & Tactix Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | Quatix 3 | ✔ | | ✔ | | | Quatix 5 | ✔ | | ✔ | | | Quatix 5 Sapphire | ✔ | ✔ | ✔ | ✔ | | Quatix 6 | ✔ | ✔ | ✔ | ✔ | | Quatix 7 | ✔ | ✔ | ✔ | ✔ | | Tactix Bravo | ✔ | | ✔ | | | Tactix Charlie | ✔ | | ✔ | | Instinct & Vivoactive Models | | | | | | | --- | --- | --- | --- | --- | | | Garmin Express USB | Garmin Express ANT+ | Phone | WiFi | | Instinct* | ✔ | | ✔ | | | Vivoactive 3* | ✔ | | ✔ | | | Vivoactive 3 Music* | ✔ | | ✔ | ✔ | | Vivoactive 4/4s* | ✔ | | ✔ | ✔ | | Vivoactive 5* | ✔ | | ✔ | ✔ |

Last updated on Aug 20, 2026

Outside Workouts

Outside Workouts allow you to substitute an outside equivalent for your regularly scheduled TrainerRoad workouts. Why Outside Workouts? The key to getting faster is structured training. Since most people don't want to spend all of their time riding indoors, outside workouts ensure users have the same access to structured workouts when they head outside. Since each outside workout is tied to a set of similar TrainerRoad workouts, you can ensure your training will stay on track if you are following a training plan. Choosing an Outside Workout Alternative When scheduling a workout, TrainerRoad workouts with outdoor alternatives will have the option to do "Outside" listed. Note: Workouts are "ready to be pulled for Wahoo/Garmin/Hammerhead" within 3 days of the current day. Screenshot_2022-11-30_at_16.04.15.png Switching to an Outside Workout will reveal a text-based description and goals for the workout. Power-based descriptions will include actual power targets based on your FTP. TrainerRoad_Outside_Workout_1.png RPE-based descriptions are built for users without a power meter. Screenshot_2022-11-30_at_16.07.41.png You can switch back to the originally scheduled TrainerRoad workout after swapping to an Outside Workout. Screenshot_2022-11-30_at_16.10.02.png Workouts within 3 days of the current day show as "Pushed for Wahoo/Garmin/Hammerhead" Screenshot_2022-11-30_at_16.12.57.png Workouts scheduled more than 3 days in advance will be “Scheduled for Wahoo/Garmin/Hammerhead”, but won’t be available to pull yet. Screenshot_2022-11-30_at_16.11.42.png Completing an Outside Workout There are two ways to complete an outside workout; file upload and manual completion. File Upload Outside workout files uploaded to TrainerRoad will automatically pair with your planned outside workout. Files can be uploaded automatically using Activity Sync, or manually uploaded from the "Import Activity" button on the Activity List in the Career section: Manual Completion Not everyone has a way to record their Outside Workouts. These users can manually complete outside workouts. You will be given the option to input actual stats (Duration, Intensity) for the workout. Adding a Training Plan with Outside Workouts When adding a training plan, you can specify workout days you'd like to have an outside workout scheduled (if available). When prompted to select the days you want to train, select "Outside" for days you'd like to receive outside workouts. Note: "Outside" will show as an option if any workouts on that day have outside equivalents in the plan. Screenshot_2022-11-30_at_16.45.01.png If a training day has no Outside Workouts tied with it, you won't be given the option to do "Outside". Pushing Outside Workouts to a Garmin Head Unit If you have a power meter, Outside Workouts can be sent directly to your Garmin head unit. This allows you to follow a workout directly without writing down the workout instructions. For more information on how to push a workout to your Garmin, click here. Pushing Outside Workouts to a Wahoo ELEMNT If you have a power meter, outside workouts can be sent directly to your Wahoo ELEMNT. For more information on how to push a workout to your Wahoo, click here. Pushing Outside Workouts to a Hammerhead Head Unit If you have a power meter, outside workouts can be sent directly to your Hammerhead head unit. For more information on how to push a workout to your Hammerhead, click here. Pushing Outside Workouts to an Apple Watch If you have a power meter, outside workouts can be sent directly to your Apple Watch and then mirrored to your iPhone screen if wanted. For more information on how to push a workout to your Apple Watch, click here. FAQ's Why do some outside workouts have a different name than my scheduled TrainerRoad workouts? Not all TrainerRoad workouts are easily completed outside. To address this, we created many new "outside approved" workouts designed to give the same training benefit as their inside counterpart. The other example of this is with Endurance workouts. Since many of these follow a more generic structure, these are grouped together so that one outside workout would be prescribed for a group of inside workouts. Why are some outside workout equivalents longer than my scheduled TrainerRoad workouts? Riding outside is less efficient. Things like terrain, stoplights, and weather have to be taken into account when heading out to ride. Riding inside controls all of these external factors, and therefore allows the workouts to be incredibly precise. To account for these external factors, many TrainerRoad outside workout equivalents will be between 15 and 60 minutes longer (depending on TR workout length) to ensure you are getting the same training benefit while riding outside. Is there a library of Outside Workouts I can view? Not yet. We have plans to continue building more Outside Workouts but need to restructure parts of the website for outside workouts to be clearly understandable at a glance. Can I export an outside workout to another head unit? We have an API available for other manufacturers to be able to pull Outside Workouts from TrainerRoad. Wahoo and Hammerhead are the only manufacturers that have set this up to this point.

Last updated on Mar 27, 2026

Pushing an Outside Workout to Garmin

TrainerRoad cycling workouts can be pushed to Garmin head units via Outside Workouts. Here are the steps to make that possible. - Planned swim and run workouts cannot be pushed to Garmin. Authorize Garmin Sync To allow outside workouts to push to Garmin Connect, set up Activity Sync to include pushing workouts from TrainerRoad to Garmin. If you have previously set up Activity Sync, you will need to re-authenticate to enable this. Allow TrainerRoad to share data with Garmin Connect by enabling all the toggles. - Note; the "Historical Data" toggle is disabled by default. Manually enable it for your training history to sync to TrainerRoad. Screenshot 2025-12-16 at 08.47.09.png You can Learn more here: - How to Run TrainerRoad Workouts on Your Garmin Edge Scheduling a Workout Once workout push is enabled, todays scheduled TrainerRoad outside workouts will be pushed to Garmin Connect. - Only cycling workouts set to be completed outside will sync to Garmin Connect. - Please note that this is not possible for any TrainerRoad FTP Tests. - We strongly encourage athletes to complete FTP Tests inside for safety and accuracy. If you would like to complete an FTP test outside, you can manually complete an FTP test of your preference, and manually update you FTP in your TrainerRoad account. - Workouts will be pushed to Garmin the day that they are scheduled. - Workouts scheduled outside of today will be "Scheduled for Garmin", and won't appear on Garmin Connect yet. Screenshot_2023-01-13_at_08.43.58.png Once a workout is "Pushed to Garmin", it will appear on your Garmin Connect calendar. Screenshot_2023-01-13_at_08.47.41.png Screen_Shot_2019-06-04_at_2.57.13_PM.png Starting a Workout To start a workout, turn on your Garmin head unit and make sure it connects to your mobile device via Bluetooth. When this happens, your Garmin Connect account will send the workout to your head unit. You should see a "Download Complete" message on your Garmin when it has finished syncing. 49.bmp Once this is complete, navigate to your workout screen where you should be prompted to complete your scheduled workout. 31.bmp Note: If you aren't prompted to start your scheduled workout, it may be visible from your Training Plan/Calendar. TrainerRoad Recommended Setup For the closest thing to a TrainerRoad workout, we recommend creating a custom screen with the following Data Fields. To learn how to get the most out of your outside workouts visit our Outside Workout Best Practices article. new_screen_1.bmp Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target - Nested under the "Workouts" category. - Shows your target power and average power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Workout Comparison - Nested under the "Workouts" category. - Displays a graphical representation of your workout. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: Make sure you're on the latest firmware version to access the updated data fields. *For older generation Edge devices and all Garmin watches without the Time to Go field, we suggest Lap Time as an alternative. For more detailed information on how to create a custom screen, go here.

Last updated on Aug 20, 2026

Garmin Workout Sync Best Practices

Now that you can send workouts to your Garmin, here are some tips on how to get the most out of this feature! https://www.youtube.com/watch?v=riDlyI4z5Pg Create a Custom Screen to Use For the closest thing to following a TrainerRoad workout, we recommend creating a custom screen with the following Data Fields. Re-order your Garmin screens so that the new custom screen is next to the workout screen so you can easily reference both. 48.bmp Elapsed Time - Shows the total time you have been riding. - Nested under the Timer category. 3 Second Power - Shows smoothed instantaneous power. - Nested under the Power category. Lap Power - Shows average power for the current lap/step of a workout. - Nested under the Power category. Time to Go - Shows how much longer the current step of a workout is. - Nested under the Workouts category. *For older generation Edge devices and all Garmin watches without the Time to Go field, we suggest Lap Time as an alternative. For more detailed information on how to create a custom screen, check out this article. Executing a Workout Follow these steps when completing a workout. 1) Load Workout 54.bmp 2) Switch to your custom workout screen. 48.bmp 3) Stay in the first warmup interval until you’ve reached your “training terrain”. 24.bmp 4) Hit the lap button to advance to the first interval. Target is displayed on the screen. 50.bmp 5) The custom workout screen should be your main screen while riding. Swipe back to the Garmin Workout screen if you need to reference your target wattage range. 168.bmp Workouts with Reps and Sets For workouts with short intervals grouped together, the workout will automatically advance between rest and work intervals. Between major sets, recover until the timer hits 0 and the road is conducive to executing your intervals. Screen_Shot_2019-05-21_at_1.18.36_PM.png Short intervals will auto lap Workouts with Sets For workouts with longer intervals, you will need to push the lap button between sets. Recover until the timer hits 0 and the road is conducive to executing your intervals. Screen_Shot_2019-05-21_at_1.25.44_PM.png Long intervals require lap press

Last updated on Aug 13, 2026

Creating a Custom Garmin Screen

Adding a custom Garmin screen allows you to select the metrics that are most important to you. In the case of TrainerRoad Outside Workouts sent to Garmin, custom screens allow for an experience that most closely relates to doing a workout on TrainerRoad. Screen_Shot_2020-09-11_at_2.41.32_PM.png Setup Guide for your Garmin - Setup Guide for Garmin 1030 - Setup Guide for Garmin 530 and 830 Models - Setup Guide for all other Garmin Models Setup Guide for Garmin 1030 To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add your new screen to. Step 1: Tap the hamburger menu in the bottom left corner of the home screen 1030-1.bmp Step 2: Select "Activity Profiles", then select your preferred profile 2.png Step 3: Select "Data Screens", then select "Add New" 3.png Step 4: Select "Data Screen", then from the next screen, select the recommended fields that are listed below 4.png Recommended Fields: Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target - Nested under the "Workouts" category. - Shows your target power and average power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Workout Comparison - Nested under the "Workouts" category. - Displays a graphical representation of your workout. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: Make sure you're on the latest firmware version to access the updated data fields. Step 5: Select the checkbox in the bottom right corner of the screen, then select the right arrow on the page displaying "6-A" 5.png Step 6: Tap the fields to reorganize to TrainerRoad's recommended screen, then select the checkbox in the bottom right corner of the screen to confirm your new custom screen. 6.png new_screen_1.bmp You're now ready to take your TrainerRoad workouts outside! Note: By default, workouts begin on Garmin's workout screen. Swipe to your newly created custom screen when you begin your workout. Disabling Alerts By default, Garmin enables alerts to notify you if you're on target power. These alerts can be disruptive to your workout, and we recommend disabling them. From your Activity Profile, select "Alerts", and toggle "Workout Target Alerts" off. 7.png Setup Guide for Garmin 530 and 830 Models To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add to your new screen. Step 1: Select the down arrow or swipe down from the home screen 1.bmp Step 2: Select "Settings", then select "Activity Profiles" 8.png Step 3: Select your preferred profile, then select "Data Screens" 9.png Step 4: Select "Add New", then select "Data Screen" 10.png Step 5: Select the following recommended fields Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target - Nested under the "Workouts" category. - Shows your target power and average power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Workout Comparison - Nested under the "Workouts" category. - Displays a graphical representation of your workout. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: Make sure you're on the latest firmware version to access the updated data fields. Step 6: Select "Done", then confirm the layout displaying "6-A" 11.png Step 7: Select the fields to reorganize the display to TrainerRoad's recommended screen, then confirm your screen by selecting "Done" 12.png Your new custom screen new_screen_1.bmp You're now ready to take your TrainerRoad workouts outside! Note: By default, workouts begin on Garmin's workout screen. Swipe to your newly created custom screen when you begin your workout. Disabling Alerts By default, Garmin enables alerts to notify you if you're on target power. These alerts can be disruptive to your workout, and we recommend disabling them. From your Activity Profile, select "Alerts", and toggle "Workout Target Alerts" off. 13.png Setup Guide for all other Garmin Models To add a custom screen, navigate to the Activity Profile you would like to house it in. Garmin allows for many Activity Profiles, so remember the one you choose to add your new screen to. The process of adding a custom screen varies on older models, but TrainerRoad recommends the following screen: allothermodels.bmp Time to Go - Nested under the "Workouts" category. - Shows how much longer the current step of a workout is. Target Power - Nested under the "Indoor Training" category. - Shows your target power for the current interval. 3 Second Power - Nested under the "Power" category. - Shows smoothed instantaneous power. Heart Rate - Nested under the "Heart Rate" category. - Displays current heart rate. Cadence - Nested under the "Cadence" category. - Displays current cadence. Note: For older generation Edge devices and all Garmin watches without the Time to Go field, we suggest Lap Time as an alternative.

Last updated on Aug 13, 2026