The latest Garmin CIRQA Smart Band software (v4.20) adds automatic run/walk detection to trail runs and lets you correct treadmill, indoor rowing and indoor cycling distance on the band before the activity saves.
- Run/walk detection now works in the Trail Run activity, according to Garmin’s 4.20 release notes.
- Distance for Treadmill Run, Indoor Rowing and Indoor Cycling can be calibrated on the device before the activity is saved.
- Smart notifications and incoming calls now make the band vibrate, and stress alerts are blocked while Auto Activity Detection is recording.
- Heart rate now shows on the Live Activity before recording starts.
- Garmin fixed activity times that didn’t match the phone’s clock, reps that couldn’t be edited during a workout, an occasionally missed bedtime-approaching notification, and a pinned activity that switched to Timed Activity after a phone language change.
- The update replaces version 3.20, installs through Garmin Connect or Garmin Express, and is rolling out to 20% of bands first.
What it means for athletes
Trail runners who hike the climbs now get those walking sections split out automatically, and indoor sessions can be corrected to the treadmill or rower’s own distance before they reach Garmin Connect and feed training load. You can check your heart rate reading before you start a session, and calls and notifications now buzz on the arm.
The release notes do not mention the lost workouts reported in CIRQA workouts disappearing, so that fault is not confirmed fixed. The open issues stay on the CIRQA bug list, and the previous update is covered in CIRQA firmware 3.20. Accuracy results are in the CIRQA review and the full specifications are on the CIRQA spec page.
Quick answers
How do I update Garmin CIRQA to software 4.20?
Sync the band with the Garmin Connect app or connect it to Garmin Express. Garmin is releasing 4.20 to 20% of bands first, so it may take several days to appear on yours.
Does CIRQA 4.20 fix workouts that fail to save?
Garmin’s release notes for 4.20 do not list a fix for workouts that fail to record or save. They list a fix for activity times that did not match the phone’s clock and a general system stability improvement.
More on the band and its rivals is in the recovery trackers and lifestyle bands hub, the best recovery tracker guide and the Garmin hub.
Last Updated on 20 October 2026 by tfk the5krunner
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. See the gear tfk uses. ID
