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Garmin workout builder, from plain text

Type 4 x 1000 @ 4:15 and export a .FIT file you can import into Garmin Connect. No more tapping out intervals on a tiny screen.

See “Send to your watch” below to load the file.

Preview

  1. warmup10:00 @ 6:00/km

  2. 4 ×

    work1 km @ 4:15/km
    recovery1:30
  3. cooldown1 km

Batch import (CSV / Excel)

Upload a spreadsheet with many workouts and download them all as a ZIP of .FIT files.

Columns: name, sport (run / bike / swim), workout (the steps, same syntax as above).

Send the .FIT to your Garmin watch (USB)

Garmin Connect can’t import a workout file, so copy it straight to the watch:

  1. Connect your watch to your computer with the USB cable. It shows up as a drive.
  2. Open the drive and go to the GARMIN/NewFiles folder (on some models: Garmin/Workouts).
  3. Copy the downloaded .FIT file into that folder.
  4. Safely eject and unplug the watch. It imports the workout on disconnect.
  5. Find it on the watch under Training › Workouts.

Folder names vary by model. Mac users: use Android File Transfer or Garmin Express to see the drive.

Syntax guide

4 x 1000 @ 4:154 reps of 1000 m at 4:15/km
3 x 800m @ 3:30 r 90swith 90 s recovery between reps
warmup 10:00 @ 6:0010 min warm-up at 6:00/km
10 x (400 @ 3:00 / 200 jog)work + recovery pairs
5 x 5:00 @ 250w r 2:00bike power intervals
8 x 100 @ 1:45swim, pace per 100 m
  • • Times have a colon or a unit (4:15, 90s, 5min). Bare numbers and m/km are distances.
  • • Targets: pace @ 4:15, power @ 250w, heart rate @ 150bpm, or a range like @ 240-260w.
  • • Recovery: trailing r 90s, or the second item in a ( … / … ) group.

Pace Calculator

Pace, time, distance & speed.

Race Predictor

5K to marathon estimates.

Swim Pace

Per 100 m / 100 y pace.