Run with your iPhone
Start the workout in Slow N Steady and follow the timer, targets, and spoken cues. No watch required.
Running with Slow N Steady
Run from your iPhone—or take the workout to your watch.
Your iPhone can guide the entire run with a timer, spoken cues, pace, distance, and route. Prefer a watch? Add the workout to Apple Watch or download a file for a compatible Garmin.
Pick your setup
How do you want to run?
For the smoothest experience, use your iPhone or Apple Watch. Other devices require a file or manual setup.
Run with Apple Watch
Add the structured workout to Apple's Workout app and leave your phone behind if you want.
Use a compatible Garmin
Download the workout file, move it to your watch with a computer, and test a short run before race week.
Use Wahoo
There is no direct connection. You will need to rebuild the workout in a service Wahoo supports, such as TrainingPeaks.
Guided iPhone runs
Your phone can guide the whole workout.
Slow N Steady keeps the interval timer and spoken cues moving even when GPS is unavailable. Outdoors, GPS adds pace, distance, splits, and your route.
Know what is next
See the current interval, its target, time remaining, and the step coming after it.
Hear every change
Get spoken prompts and countdowns through the phone speaker or your connected headphones.
Stay in control
Pause, resume, skip an interval, or end the run early without losing the workout structure.
Review the run
See time, distance, average pace, route, and mile splits when available, then add your effort and notes.
| Data | Source | Shown during the run | What to expect |
|---|---|---|---|
| Interval and workout timing | Your iPhone | Live | Pause stops the clock; resume picks up where you left off. You can also show timing on the lock screen with Live Activities. |
| Distance, pace, and route | Outdoor GPS | With GPS | Allow precise location and give the phone a clear outdoor signal. The app leaves unreliable data blank rather than pretending it is accurate. |
| Mile splits | Outdoor GPS | Audio + recap | Hear each completed mile pace and review full or partial splits after the run. |
| Cadence and elevation | iPhone sensors | After the run | When available, these appear in the saved analysis rather than on the live running screen. |
| Heart rate | Not connected | Not available | The iPhone runner does not currently read heart rate from Apple Watch, a chest strap, or another Bluetooth sensor. |
If the app closes during a run
Locking your screen or switching to another app should not stop the timer, GPS, or spoken cues. If iOS closes Slow N Steady completely, recording stops. Reopen the app to resume from a recent paused checkpoint or discard the unfinished run.
Running indoors?The timer and spoken cues still work, but Slow N Steady does not connect to treadmills, foot pods, Stryd, or other running sensors. Use the treadmill display for pace and distance.
Apple Watch
Send the workout to Apple's Workout app.
The watch runs the workout on its own. It does not act as a second screen for the iPhone runner.
Keep the intervals
Time, distance, recovery, and repeat blocks become steps in Apple's Workout app.
Get useful alerts
When you have saved a threshold pace or heart-rate threshold, compatible work intervals can include pace or heart-rate alerts.
Add it to your watch
Review Apple's preview, allow workout scheduling, and add the session for the day you plan to run.
Finish in Apple's app
Apple records the completed run. For now, the result does not automatically return to Slow N Steady.
What you need:A compatible Apple Watch paired to your iPhone, current iPhone and watch software, Apple's Workout app, and permission for Slow N Steady to schedule workouts.
Other watches and apps
Download a workout file when you need one.
A FIT file carries the planned intervals to a compatible device. It is a download—not an automatic Garmin or Wahoo account connection.
Using Garmin?The downloaded file includes the workout steps and any pace or heart-rate targets Slow N Steady can calculate from your profile. Garmin behavior varies by model, so test one short workout before relying on it.
| Destination | What Slow N Steady creates | Transfer method | What you do next |
|---|---|---|---|
| Apple Watch | A workout for Apple's Workout app | Direct from app | Preview it in Slow N Steady and add it to your paired watch. |
| FIT file | A downloadable running workout | Save or share | Use Files, AirDrop, email, or a computer, then follow the receiving device's instructions. |
| Garmin | The downloadable FIT workout | Computer required | Connect your Garmin to a computer and copy the file to Garmin/NewFiles. Safely eject it, then check Workouts on the watch. See Garmin's file-transfer guidance. |
| Wahoo ELEMNT RIVAL | A readable workout to recreate | Manual setup | Rebuild the workout in a supported service such as TrainingPeaks, then follow Wahoo's RIVAL setup steps. |
| Wahoo app or ELEMNT bike computer | No running-workout connection | Not supported | Use the iPhone runner, Apple Watch, a compatible Garmin, or the readable workout instead. |
| Readable workout | A step-by-step summary | Reference | Keep it on screen or send it somewhere for manual entry. It is not an importable workout file. |
Saved threshold pace lets Slow N Steady add pace ranges to compatible workout files. If you have saved a running heart-rate threshold but no usable pace range, some intervals can use heart-rate ranges instead. When the app cannot translate a target reliably, it keeps the interval open and includes the coaching note rather than inventing a number.
Before your first run
Test the exact setup you plan to use.
Use a short workout and complete these checks within the 7-day refund window.
- 1Try a short iPhone run
Start, pause, resume, wait for an interval change, skip one step, and end early.
- 2Check permissions
Allow precise location for outdoor pace and route, motion for cadence and elevation, and Live Activities if you want lock-screen timing.
- 3Listen before you leave
Use the in-app audio test with the phone speaker or headphones you will wear. Lock the screen and confirm the cues stay audible.
- 4Lock the screen
Switch away from the app, return to it, and confirm the timer is still where you expect.
- 5Test your watch or file
Add one short workout to Apple Watch or move one FIT file through the exact Garmin or sharing path you plan to use.
7-day refunds
If your running setup does not work, request a full refund.
If you are unsatisfied with your purchase for any reason, contact us within 7 days of purchase for a full refund. The refunded plan or workout library will be removed from your account.