YOUR TRAINING PLAN — STRAIGHT ON YOUR GARMIN.
Summitflow Pace builds your periodised plan and sends every session to your Garmin watch automatically — with target ranges from your zones. After training it comes back, and your plan adapts: to how you trained, how you recovered and the life you lead.
What Summitflow Pace does with your Garmin
Straight to your watch
The sessions for the next 7 days sync via Garmin Connect™ to your watch or Edge — no USB, no files.
Your zones as targets
Power ranges from your FTP on the bike, heart rate ranges on the run — your watch guides you through every interval.
Plan changes, watch follows
Move a session or let the plan adapt, and your watch is updated automatically.
Measured, not estimated
Time in your zones, load from your real data and a check of every interval after training.
Recovery counts
Sleep, HRV and resting HR against your personal baseline — if recovery is low, the hard session is swapped.
Sports-science based
Polarised 80/20 and block periodisation grounded in sports science, with an AI Coach for your questions.
Grounded in sports science
Polarised 80/20
80% of your training in low zones (Z1/Z2), 20% in high zones (Z4/Z5+). The most effective approach to endurance performance — backed by Seiler (2010) and Stöggl & Sperlich (2014).
Block periodisation
4-week blocks: Build → Build → Peak → Recovery. A systematic increase in load all the way to race day, through the Base, Build, Peak and Taper phases.
Individual zones
Training zones calculated with Coggan Classic (Z1–Z7) from your FTP, HRmax and threshold pace. No guesswork — precise targets for every session.
How your plan gets to your watch
- 1
Set your goal
Enter your race, its date and the days you can train. Summitflow Pace turns that into a periodised plan based on the polarised 80/20 model.
- 2
Connect Garmin Connect™
Under Settings → Connections, sign in with your Garmin account and confirm access — a one-off step that takes a minute.
- 3
Workouts land on your watch
The sessions for the next 7 days appear automatically in your Garmin Connect calendar and sync to your watch — with target ranges from your zones.
- 4
Train, and the plan adapts
Once your watch syncs, the session comes back: time in zones, load and an interval-by-interval check. Sleep and HRV feed into your recovery — and the plan responds.
What lands on your Garmin
- Running
- Structured runs with heart rate target ranges from your zones — warm-up, intervals with recoveries as a repeat block, cool-down.
- Cycling
- Power target ranges from your FTP (no FTP: heart rate). Works on Garmin watches and Edge bike computers that support Garmin Connect workouts.
- Swimming
- The structure of the session for the pool — without target ranges, because Garmin doesn’t support primary targets for swim workouts.
- Strength & Hyrox
- Exercises as individual steps that you advance with the lap button — with sets and reps in the step text.
- Brick (bike + run)
- Two separate workouts on the same day — bike first, then run.
What comes back
- Completed sessions
- Matched automatically to the planned workout and marked as done — with your device as the source (“Garmin Forerunner 965”).
- Time in your zones
- From your watch’s second-by-second data — and the measured load instead of an estimate based on average heart rate.
- Interval check
- For workouts Summitflow Pace sent to your watch: every interval against its target range — on target, too hard or too easy.
- Sleep, HRV, resting HR
- Compared with your personal baseline. If your recovery is clearly low one morning, the hard session is swapped with the next easy one.
- 80/20 distribution
- Your weekly recap shows how much time you really spent easy, in the grey zone and hard.
Garmin shares data from the moment you connect — earlier activities are not imported.
Standard plan or adaptive plan?
| Off-the-shelf standard plan | Summitflow Pace | |
|---|---|---|
| Adaptation | Fixed sequence, little response to missed sessions | Adapts to how you train, how you recover and your life |
| Sports | Usually one sport per plan | Triathlon, duathlon, Hyrox, OCR, running, cycling — combined, too |
| Methodology | Generic templates | Polarised 80/20, 4-week blocks, taper — sports-science based |
| Strength & stations | Rarely included | Strength and Hyrox sessions in your weekly plan, as steps on your watch |
| Questions | — | An AI Coach that knows your plan and your data |
Frequently asked questions
Which Garmin watches are supported?
All Garmin devices that sync workouts and the training calendar from Garmin Connect™ — for example Forerunner, fēnix, epix, Enduro, Venu and Edge bike computers. Which sports a device plays as a structured workout depends on the model.
Do I still need to transfer workouts via USB or file?
No. With Garmin Connect™ connected, the sessions for the next 7 days land automatically in your Garmin calendar and from there on your watch. If the plan changes, your watch is updated too.
Are my previous Garmin activities imported?
No. Garmin only shares data from the moment you connect. Your personal recovery baseline (HRV, resting HR) therefore builds up after about a week of data.
Which targets does the watch use for my sessions?
Ranges from your own zones: power for cycling (based on your FTP), heart rate for running. Not the zone numbers from your Garmin profile — so you train exactly to your plan.
What happens if I move a session or the plan changes?
The change is sent to Garmin Connect™ automatically. Removed sessions also disappear from your Garmin calendar. You can switch off sending workouts at any time with a toggle.
Does the Garmin connection cost extra?
No. The connection is included in every Summitflow Pace subscription, including the 7-day trial.
What happens to my Garmin data?
It is used only for your training plan and your analysis — never sold and never used to train AI models. AI services only receive derived summaries, never raw data. If you disconnect, access is revoked at Garmin.
Garmin training plans by sport
Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Summitflow Pace is not a Garmin product and is not sponsored by Garmin.
Simple pricing
No hidden costs. Cancel any time.
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
Available in your browser, on iOS and Android — one subscription, every platform.
