Garmin Workout Sync
Send your planned sessions straight to your Garmin watch. Connect your Intervals.icu account once, and GoAnd.Run pushes the upcoming week's workouts, with warm-ups, intervals, recoveries, cool-downs, and pace targets, to your device. No more reading the session off your phone mid-run; the steps are on your wrist, counting down for you.
How it works
GoAnd.Run uses Intervals.icu as the bridge to Garmin. Garmin doesn't let other apps create planned workouts directly, but Intervals.icu can, and it forwards them to Garmin Connect, which delivers them to your watch. Intervals.icu is free to use for this.
Connecting Intervals.icu
You connect with an API key from your Intervals.icu account. It's a one-time copy and paste.
Create a free account at intervals.icu if you don't already have one, and link it to Garmin Connect (see the next section).
In Intervals.icu, open Settings, scroll to Developer Settings, and copy your API Key.
In GoAnd.Run, go to your Profile, find the Intervals.icu section, paste the key, and click Connect.
We check the key with Intervals.icu before saving it, so if it's wrong you'll see an error right away rather than silent failures later. Once connected, the section shows Connected with a green dot. You can disconnect at any time; your key is removed and syncing stops, and you can reconnect whenever you like.
Your API key is private. We store it encrypted and never show it again or share it. Treat it like a password. If you ever want to invalidate it, you can regenerate the key inside Intervals.icu and reconnect with the new one.
One-Time Garmin Setup
This is the step most people miss. For workouts to actually reach your watch, Intervals.icu needs permission to send them to Garmin. You only do this once.
In Intervals.icu, connect your Garmin Connect account and authorise it when prompted.
Turn on Upload planned workouts in your Intervals.icu Garmin settings. Without this toggle, workouts land on the Intervals.icu calendar but never make it to your watch.
Sync your watch with Garmin Connect as normal. The planned workouts appear in the watch's workout or calendar menu.
Newer Garmin devices only
Structured workouts work on recent models such as the Forerunner 255, 265, 955 and 965, the Fenix 6, 7 and 8, and the Edge 530, 830 and 1040. Older watches like the Forerunner 235 or Vivoactive 3 don't support structured workouts and will only show a basic run.
Pushing Workouts
Open your training plan and use the Push to Garmin button. It sends this week and next week, the window your watch can actually hold, to Intervals.icu.
Each week shows its status
You'll see "Syncing…" while it works, then "Synced" with a timestamp once each week is done. If something goes wrong, the week shows "Failed" with a short reason.
Re-pushing is safe
Pushing again replaces the previous version of each session rather than creating duplicates. It only ever touches workouts GoAnd.Run created; your own Intervals.icu entries are left alone.
Plan changes re-sync automatically
If you adapt your plan or swap a session you've already pushed, GoAnd.Run quietly updates that week on Intervals.icu so your watch stays in step.
Rest and strength days aren't sent
Only runs are pushed as structured workouts. Rest days and gym sessions stay in the app, where they belong.
On Your Watch
Each run arrives as a structured workout: warm-up, the main set with its reps and recoveries, and a cool-down. Your watch counts down each step and beeps when it's time to change.
Pace targets and zones
For your watch to show a pace target on a step, it needs to reference a pace zone. GoAnd.Run handles this for you: when you've set your Threshold Pace in your Zones settings, we sync your exact coaching zones into Intervals.icu so the on-watch targets match the paces in your plan. Without a threshold set, workouts still sync with their full structure, but the steps won't carry pace targets.
Set your threshold first for the best result. Save your Threshold Pace in your Zones settings before pushing, so your watch shows the right pace target on every interval. If you update your threshold later, push the plan again to refresh the targets.
Troubleshooting
It says "Synced" but nothing is on my watch
"Synced" means the workout reached Intervals.icu. From there it's down to Garmin. Check that you've turned on Upload planned workouts in your Intervals.icu Garmin settings, that your watch is a model that supports structured workouts, and that your watch has synced with Garmin Connect since the push.
The steps are there but there are no pace targets
Set your Threshold Pace in your Zones settings, then push the plan again. Pace targets on the watch rely on your zones being synced to Intervals.icu, which happens once a threshold is saved.
A week shows "Failed"
The badge includes a short reason. The most common cause is an expired or regenerated API key. Reconnect from your Profile with a fresh key, then push again. If it keeps failing, get in touch from the support page.
My key stopped working
If you regenerated your API key in Intervals.icu, the old one no longer works. Disconnect in your Profile, paste the new key, and reconnect.