Workout builder for Garmin

Write the workout the way you would say it — warm-up, repeats, recovery — and this page builds a .fit file you can copy onto a Garmin watch. The steps, targets and repeat counts are laid out below before you copy anything, and no Garmin account, upload or subscription is involved.

One step per line, or separated by a comma. Keywords such as 热身 / warm up and 组间 / recovery set the intensity; the rest of the line becomes the step name.
Distances and bare pace targets are shown in this unit.
Shown on the watch in any script, up to 60 characters.
Building… worked example
  1. 热身 2km@Z2 Warm-up 2 km · Heart rate zone 2
  2. Repeat the block below 3 times
    1. 3.2km@5:05 Active 3.2 km · 5:05/km
    2. 组间 800m Recovery 800 m · No target
  3. 放松 1km Cool-down 1 km · No target
Steps you will run
8
Step messages stored in the file
5 / 50
Total distance
15 km

Putting the file on the watch

  1. Connect the watch with its USB cable. It shows up as a drive, usually named GARMIN.
  2. Copy the downloaded .fit file into the GARMIN/NewFiles folder on that drive.
  3. Eject the drive safely. The watch imports the file within a few seconds; if the workout does not appear, synchronise the watch with Garmin Connect once and look again.
  4. Open it under Training → Workouts and read the steps, targets and repeat counts before you run it.

The file is built in your browser from the text on this page. It does not pass through a Garmin account, and nothing is uploaded.

Which models import a workout from NewFiles depends on the device and its firmware, and a workout Garmin Connect created on the same watch is the reference for what it accepts. If the import does nothing, that is the first thing to compare against.

What the workout text understands

Stored as Words that select it
Warm-up 热身 · warm up · warmup
Recovery 组间 · 恢复 · recovery
Interval 冲刺 · 间歇 · interval
Cool-down 放松 · 冷却 · cool down · cooldown

Any other words are kept as the step name and the step is stored as Active. The keywords are never translated: they are part of the text form, so the same workout can be pasted into any language version of this page.

  • Distance: km, 公里, 千米, m, 米, mi, 英里, yd, 码. Time: 45s, 5min, 5:00, 1:05:00.
  • Targets: @Z2 for a device zone, @130-140bpm for a heart rate range, @5:05 or @4:50-5:10 for a pace. A pace without a unit uses the unit selected above.
  • Repeats: 3×1km@4:00 repeats the recovery step written after it, and 3×(1km@4:00; 2min@Z2) repeats everything inside the brackets. One level of repeats, 2 to 99 times.
  • Limits: 50 step messages per workout, 1 m to 200 km, 5 s to 6 h, 2 to 99 repeats. A number without a unit is an error rather than a guess.

Intervals: a repeat group written with ×, plus a warm-up and a cool-down · Bracketed repeats: two intensities inside one repeated block · A steady run: minutes for the warm-up, kilometres for the body

Questions that come up

Why does a step say Active instead of the word I wrote?

Only the keywords in the table above select an intensity. Everything else is a name: Garmin stores the step as Active, and the words you wrote travel to the watch as the step title, which is usually what you want for 轻松跑 or 200 m strides.

The file is in NewFiles but no workout appears.

Check the folder name spelling and that the file ends in .fit, then eject the drive properly rather than unplugging it. Some watches only import on the next synchronisation, and some firmware versions ignore imported workouts altogether; copying one workout from GARMIN/Workouts is the quickest way to see whether the model accepts them at all.

Can this push the workout to Garmin Connect instead?

No: Garmin does not grant new applications access to the training API, and the workarounds are unofficial logins that put an account at risk. The file route needs no account and works offline, which is why this page builds a file instead of asking for credentials.

Where the numbers go

The page writes the workout into the same FIT structure the watch stores its own workouts in: a distance step is recorded in centimetres, a time step in milliseconds, a pace target as a speed range, and a repeat is one instruction that points back at the first step of the block instead of copying it. The preview above shows what each step becomes, so a misread line is visible before the watch sees it.

Next: work out the heart rate zones the Z1-Z5 targets refer to