Syncing to Garmin

Your race plan. Your splits. On your Garmin.
Phone-free training and race-day pacing starts here. This guide covers connecting your Garmin account, syncing your Race Goals splits and training workouts, running a session with no phone in sight using Free Train, and racing yourself, a friend, or your race plan with Race a Delta. If you're already a ROXFIT user, update your app first to get access to these features.
This guide is for the ROXFIT Garmin app. For the older Data Field integration, see Syncing to Garmin (Data Field).

In this guide

1. Connecting ROXFIT to Garmin
2. Installing the ROXFIT app on your Garmin
3. Settings on your watch (read this before your first workout)
4. Syncing a Race Goals workout
5. Syncing a training workout
6. Free Train: starting a session from your Garmin
7. Running your workout
8. Race a Delta
9. In-workout: metrics, transitions, music, and haptics
10. Viewing your results
11. Sync back to ROXFIT
12. Connection and sensor states
13. Troubleshooting

1. Connecting ROXFIT to Garmin

ROXFIT connects to Garmin via Garmin Connect using a secure OAuth link. A one-time setup, then it's done.

What you need

• A Garmin watch
• A Garmin Connect account
• ROXFIT installed on your phone

Steps

1. Open ROXFIT on your phone.
2. Tap the You tab (or profile icon) in the bottom-right corner.
3. Tap the settings cog in the top-right corner.
4. Tap Connected apps and devices.
5. Select Garmin.
6. You'll be redirected to the Garmin Connect sign-in page.
7. Log in with your Garmin Connect credentials.
8. Make sure both permission toggles are switched to ON (both are needed).
9. Tap Agree to authorise ROXFIT.
10. You'll be redirected back to ROXFIT with a confirmation.

If the Garmin consent page shows a network connection error or won't save your consent, check whether a firewall is blocking the connection URL used by the Connect IQ app. Allow that connection and try again. If the connection still fails, contact the ROXFIT team through the app with the error details.

2. Installing the ROXFIT app on your Garmin

The ROXFIT app is a full Connect IQ app. It gives you a home screen, workout list, player, and Free Train mode on the watch itself.

Steps

1. Open the Garmin Connect IQ app on your phone (or visit the Connect IQ Store).
2. Search for ROXFIT.
3. Tap Install.
4. Wait for the app to sync to your Garmin over Bluetooth.
5. On your watch, open the app list and confirm ROXFIT is there.

Updating ROXFIT on your Garmin

1. Open the Garmin Connect IQ app on your phone.
2. Go to My Device Apps and select ROXFIT.
3. Tap Update if an update is available.
4. After the update syncs to your watch, restart the watch before trying the app again.

If the app is slow or crashes, make sure ROXFIT is updated to the latest version in Garmin Connect IQ. In the Connect IQ app, tap My Device > Updates, then update ROXFIT (or tap Update All). Restart the watch after updating. A previous crash on Venu models was addressed in an app update, so an older app version may be the cause.

If ROXFIT is already up to date and still crashes or runs slowly, there is no confirmed cause or guaranteed fix. When reporting the issue to ROXFIT support, include your watch model and firmware, ROXFIT app version, and what you were doing when it happened. Support may also ask for a short video showing the issue.

3. Settings on your watch (read this before your first workout)

These live on your Garmin, not on your phone - find them under Settings > Workout options on the watch (hold UP during setup, or from the general Settings menu). Get them wrong and your race day is worse than it needs to be, especially the lap button.

Where

Auto-lap

Transitions (HYROX race workouts only)

This controls which arches you lap at during a HYROX race workout.

4. Syncing a Race Goals workout

Race Goals is your race plan. When it's on your wrist, you see at every station whether you're ahead or behind your target, live.
Haven't set up Race Goals yet? Do that first: Race Goals guide here.

Steps

1. On the Race Calculator page, tap the event you want to race.
2. Set up the race target you want to achieve. Your goal time, station splits, and run pace. This is the target your watch will race you against.
3. Tap Add pacing to wearable.
4. Select Garmin from the device list.
5. Wait for the confirmation: "Workout synced to [Device Name]!"

The workout goes straight to your Garmin over Bluetooth. Keep your watch within range of your phone during the sync.
Watch out of range? ROXFIT queues the workout and delivers it next time your Garmin is connected.

5. Syncing a training workout

Any ROXFIT workout - training session, custom build, or plan workout - syncs to Garmin the same way.

Steps

1. Open the workout in the ROXFIT app on your phone and tap Get started.
2. Under Selected device, check your watch is selected. If it isn't, tap Change, choose your watch, then tap Continue.
3. Tap Let's go.
4. Tap Sync to Garmin.
5. Wait for the confirmation.

Synced workouts appear in your Garmin's ROXFIT workout list automatically. You can have multiple on the watch at once.

Sending workouts to Garmin Connect

The ROXFIT Garmin app is the current way to run workouts on compatible watches; workouts sent this way appear in the ROXFIT app's workout list on the watch and are not necessarily added as Garmin Connect workouts. To have workouts appear in Garmin Connect or use the legacy Garmin data field, open Manage devices in ROXFIT and select the Garmin data field. It is an older integration but is still available. Configure workout preferences in ROXFIT; they are saved by the selected device app rather than chosen from an "Add to wearable" sync prompt.

Some Garmin models, such as the Forerunner 55, cannot run the ROXFIT Garmin watch app but may still receive workouts through the Garmin data field. See Syncing to Garmin (Data Field) for model-specific details.

6. Free Train: starting a session from your Garmin

Free Train is the watch-native quick start. Use it when you don't have your phone, haven't synced a workout, or just want to get going. Structured workouts (Just Train, Race a Delta) still need to be set up on the phone and synced first - Free Train is the only session type you can start with the phone out of reach.

Steps

1. Open the ROXFIT app on your Garmin.
2. Scroll to Free Train using the DOWN button and select with START.
3. Pick a preset block:
4. • Open. An open-ended session with no set target.
   • For Time. Finish a target as fast as you can. Set a time cap.
   • AMRAP. As many rounds as possible. Set total duration.
   • EMOM. Every minute on the minute. Set interval length and number of intervals.
   • On/off. Work and rest intervals. Set work, rest, and rounds.
4. Configure the settings for your block using UP/DOWN to adjust and START to confirm. Defaults work for most sessions.
5. Press START to begin.

The watch runs as a timer with block-specific haptics (interval, round, work/rest cues).
After Free Train, the effort syncs back to your phone as a timer-only activity. You can then:

• Match it to an existing ROXFIT workout so it counts toward streaks.
• Enter splits manually.
• Leave it as a generic Free Train effort.

7. Running your workout

Steps

1. On your Garmin, open the ROXFIT app.
2. Select your synced workout, or start a Free Train block.
3. Press START to begin.

Button controls during the session

Lap button guide (HYROX workouts)

Set your Transitions mode in Settings > Workout options on your watch (see section 3).

8. Race a Delta: race yourself, a friend, or Race Goals

Race a Delta runs you against a target. Three options, set on your phone before you sync:

• Yourself. Race your own previous result. The watch shows whether you're ahead or behind your last attempt at every station.
• A friend. Race a friend's published workout. Same logic, against their splits.
• Race Goals. Race your Race Goals race plan. The watch shows the live delta against your station-by-station targets.

During the workout, the delta appears as a live readout and as haptic cues. A pattern when you're ahead, a different pattern when you're behind - you can pace yourself without looking at the screen.
If you don't pick an opponent, the player runs in Just Train mode. Same workout, no delta. Use Just Train when you want to train the session without racing.

9. In-workout: metrics, transitions, music, and haptics

Overview metrics: total time, heart rate, pace, target pace, pace delta, current exercise, next up.
Run to station transitions: the player handles the switch between running and station work, including Roxzone transitions, so your splits are recorded correctly (based on your Transitions setting).
Music: on Garmin devices with on-watch music (some Fenix, Forerunner, and Venu models), ROXFIT hands off to the Garmin music player. Devices without on-watch music will still play from your paired phone.

Haptics

• Ahead/behind. Distinct vibration patterns let you pace by feel.
• Splits and segments. Vibration when you hit a split or move into the next segment.
• Free Train blocks. Interval, round, and work/rest cues for AMRAP, EMOM, and on/off.

10. Viewing your results

When you finish, the watch shows your total time, average heart rate, splits, and (for Race a Delta) your final delta against the target.
Save your workout on the watch. Do not tap Discard - that permanently deletes the session, and that data is what syncs back to ROXFIT.
Note: you cannot edit splits after completion. If you missed a lap during the session, it can't be added retrospectively.

11. Sync back to ROXFIT

Results sync from your Garmin back to ROXFIT over Bluetooth. Nothing manual.
The activity also lands in Garmin Connect as normal (standard Garmin behaviour), so your Garmin history stays intact. ROXFIT doesn't depend on the Garmin Connect sync for your ROXFIT feed.

Sync Queue

Completed workouts are kept on your watch until they've successfully synced. Check status in the ROXFIT Garmin app under Sync Queue:

• Pending. Waiting for a sync window.
• Syncing. In progress.
• Synced. Delivered to your phone.
• Failed. Retry as many times as needed - nothing is deleted until it's synced.

Nothing is deleted until it's synced, so even if you're without your phone on race day, your data is safe. While a workout is waiting to sync, don't uninstall ROXFIT or reset your watch. Restarting is fine.

What syncs to ROXFIT

• Exercise splits and lap times per station
• Running pace per segment
• Heart rate throughout
• Total workout duration
• Roxzone times (HYROX workouts)
• Delta vs target (Race a Delta workouts)
• Garmin device info (e.g. "Garmin Fenix 7")

12. Connection and sensor states

If the watch shows one of these, the workout keeps running but some data may be missing until it recovers.

13. Troubleshooting

Updated on: 20/10/2026