The wide range of Garmin is always present in our guides for the best cycle computers and the best smart watches for cycling. But Garmin doesn’t just excel at providing devices to record your rides, the brand also has its fantastic free fitness software which, if used effectively, is a useful training aid.
Garmin Connect is the brand’s free software that all Garmin users get as standard and is one of the The best free cycling apps.. Not only is it easy to sync your device with Garmin Connect and send your activities to training software like Training Peaks and Strava, but there are a host of useful features for tracking and analyzing your fitness progress in the app.
Plus, it’s free! And with the advanced training features on Strava now hidden behind a paywall, it’s becoming an increasingly attractive option – assuming you have a Garmin device, of course.
Andy Turner, resident training expert here at Cycling Weekly, as well as founder and head coach of ATP Performance, has broken down the features, picked five of the best, and walks us through how to use them effectively.
The best fitness features of Garmin Connect
1. My day
(Image credit: Garmin)
‘My Day’ allows you to input a wealth of data to track not only the activities you do, but also your weight and hydration. Workout data will sync from any Garmin GPS-enabled computer or fitness tracker watch, providing a summary of the activities you’ve done, whether it’s cycling, swimming, running or gym workouts.
Being able to track your weight is helpful for those looking to lose weight by bike and want to monitor their weight over longer periods of time to show trends. Whether you want to lose some body fat, gain some muscle, or just maintain your weight, this puts you in control of how things go.
Taking a broader perspective is generally a better way to manage your weight more broadly, since it can fluctuate pretty big from day to day, depending on muscle glycogen levels, hydration, or inflammation.
Tracking fluid intake is another great feature and something we often neglect. Being able to quickly add 250, 500 or 750 ml is useful for general tracking and you can also set an individual goal for the day. The percentage of your goal that you have reached is displayed, helping you reach your goal over the course of the day, rather than arriving at night and realizing you need to catch up.
2. Performance statistics
(Image credit: Garmin)
The Garmin Connect performance statistics page is divided into three main categories: VO2maxpower curve and Functional Threshold Power (FTP).
VO2max is predicted based on your performance within workouts, such as heart rate, power output, or running speed, as well as your age, gender, and weight. It then gives you a value and a score based on this. Having tested my VO2max with a gas exchange analyzer, I can confirm that I do not have a VO2max of 76 like Garmin gave me, but it can be a useful way to track current fitness trends as when I have trained less the value has gone down, and when I have trained more and performed better, it has increased.
The Power Curve provides an all-time record and 4-week, 3-month, or 1-year best result, giving you a good perspective on where you are in your specific training phase, as well as relative to where you probably want to be, come on. . the competition season. It’s a useful way to track where you may be strong and what you may need to work on, based on your goals and where you currently are within your training.
The FTP section is a commonly used metric so it is easy for most athletes to understand and provides updates based on your power levels over multiple training runs to give you an estimated FTP. This can be useful for setting up different cycling training zones to help you get the best out of your sessions.
3. Kcal input/output via MyFitnessPal
You can connect your Garmin Connect account to MyFitnessPal, allowing you to track your calorie intake and monitor both kcal input and output, as well as macro and micronutrients.
Added to your Garmin Connect, you can also ensure that you are consuming enough calories to offset the energy you use during training sessions and ensure that you are fed Y recovered for later sessions.
4. Menstrual cycle tracking
(Image credit: Garmin)
This is a feature that is missing from many fitness apps that are not directly aimed at female athletes. Since I can’t comment on first-hand use, I asked my partner what he thought.
You are initially asked if your cycle is regular, irregular, without a period, or if you are pregnant. After that, she moves on to when she started her last period, how long did it last, how long is her cycle, and then what birth control she uses. She then gives him a prediction of when her next cycle will begin.
On the day of your period, it also allows you to track symptoms and add notes. My partner was impressed that the symptom page was completely comprehensive and covered everything that could be experienced.
This is an important part of training for female athletes, as several studies have shown that depending on what phase of your cycle you are in, it can affect how well you can perform certain types of training.
This is of course highly individual; you know your body better than anyone and you may not experience any adverse effects from training during your period. However, if you know you’re having trouble with high-intensity training or weight training during your period, using this aspect of the app is helpful for harnessing your hormones so you can adapt your training plan to suit you.
The app promises that only you will see this information and it will not be published anywhere. But, as with all apps that track your data, it’s worth reviewing the data protection policies. For those in the US, there are concerns that bike tracking apps could be used for nefarious purposes, especially with the Roe v Wade overturn this year. Therefore, before using a tracking app like this, always keep in mind that your data may not be as safe and secure as you would like.
5. Challenges
(Image credit: Garmin)
Challenges are a great way to give it a little more motivation, especially during the winter when competition may be reduced.
There are challenges for running, biking, and general activities. You can also challenge your connections to one of Garmin’s challenges, or you can create your own and invite connections to participate. This is good for some friendly competition.
That said, aim for a Strava KOMor at least improve your time in an outdoor segment, or even indoors in something like the Zwift Alps, may be more motivating for some cyclists. or entering racing zwift.
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