Watch Data

Sync Watch Data for Training Insights

GPS watch gives insights into training, recovery, consistency, and progress over time. By connecting watch data, athletes and coaches can review mileage, pace, heart rate, elevation, workout intensity, long runs, race preparation, and patterns that help guide smarter training decisions.

This is especially helpful for athletes who want to build endurance safely, prepare for cross country or track races, avoid sudden mileage jumps, and get more individualized feedback from coaches.

Create an RSLTS Performance Account

Start by creating a free account on the RSLTS Performance website.

Team Join Links

After creating an account, athletes should request to join the correct team. This allows coaches to view training data, organize athletes by team, and provide better feedback. Choose the team that fits your school or club.

Club Teams

High School Teams

Sync or Upload Watch Data

Athletes can record training with a GPS watch such as Garmin, COROS, Polar, Apple Watch, or Suunto. Watch data helps coaches and athletes see the full picture of training rather than only individual workouts.

Depending on the watch platform, athletes may be able to sync data directly (Garmin, Polar) or upload activity files such as FIT files (COROS, Apple Watch, Suunto). Data sync with Garmin or Polar only needs to be performed once and new activities will automatically add to the athlete profile as they are completed. Data archive upload needs to be performed occasionally (~2 weeks) to receive the latest data. Below are instructions to download COROS activities from TrainingHub. A batch activity archive can also be obtained for Garmin with Download Garmin Data.

Step 1: Login to COROS TrainingHub

Step 2: Export FIT File Data

Select Activity List and then Export Data. Choose the FIT file archive and enter an email to receive the data. It typically takes 1-2 hours (they say up to 5 days) to receive the archive link and this can be requested once per week.

Step 3: Import Archive to RSLTS

You will recieve an email with a link to a ZIP file archive of the FIT files. Upload this archive to RSLTS Performance app through the RSLTS import data page.

Step 4: Build Athlete Profile

The Athlete Profile Builder turns watch data into a clear, coach-ready snapshot of training history, current fitness, heart-rate zones, race predictions, workout targets, mileage trends, and possible performance limiters. Athletes can upload FIT, GPX, TCX, Final Surge XLSX, or ZIP files to review weekly mileage, training load, aerobic efficiency, pacing patterns, and race-day projections.

The summary also creates an AI-ready training export that can be copied into the AI Training Chat, where athletes and coaches can ask targeted questions about training progress, recovery, race preparation, pacing, and next-step workout adjustments. The AI chat turns complex watch data into practical guidance for smarter, more individualized training decisions.

Learn from Watch Data

Watch data can help identify:

• Weekly mileage and gradual buildup

• Long run progression

• Easy run pacing

• Workout intensity and recovery

• Heart rate trends

• Elevation and terrain effects

• Training consistency

• Signs of fatigue or overload

• Progress toward race goals

The purpose is not to overanalyze every run, but to use data as another tool to support healthy, consistent development. Improvement comes from consistent training, gradual adaptation, proper recovery, and smart progression. Watch data gives athletes and coaches a better way to understand what is actually happening in training.