HOW TO DO IT

Detailed step-by-step instructions

Garmin (Garmin Connect — web)

1. Go to connect.garmin.com and sign in.
2. Open Menu → Training → Workouts.
3. Click Import (or Create a Workout → Import depending on UI).
4. Choose the .fit or .tcx file from your computer and upload.
5. Optional: Edit the workout name or details and save.
6. Open the Garmin Connect Mobile app on your phone and sync (via Bluetooth). The workout appears under Training → Workouts or in your Calendar.

Garmin Connect Mobile (alternative)

• Some models allow importing directly via the Garmin Connect Mobile app by tapping a shared file (Android). On iPhone, use the web import then sync the phone app.

COROS

1. Open the COROS app on your phone and connect your device.
2. Go to Device → Workouts (or Training).
3. Choose Import Workout or Add Workout and select the .fit or .tcx file.
4. Sync the watch. The workout is available on the device under Training → Workouts.

Note: UI text may vary by app version.

Polar (Flow web / Flow app)

1. Visit flow.polar.com and sign in (or open the Polar Flow app).
2. Go to Diary or Library/Training → look for an Import option.
3. Upload the .tcx or .fit file.
4. Sync your Polar device with Polar Flow to send the workout to the watch.

Note: Import availability may differ between Polar models and app versions. If the web upload isn't visible, upload via TrainingPeaks (below) and sync that account to Polar.

Suunto

1. Suunto has moved a lot of functionality into the Suunto App and cloud sync. Some models rely on third-party sync (TrainingPeaks, Strava) to get structured workouts.
2. Best route: import the .tcx/.fit file into TrainingPeaks/Strava (see below) and let it sync to Suunto app (if the user has linked accounts).
3. For direct device import, check the Suunto app for an Import or use Moveslink/third-party tools if supported by the model.

TrainingPeaks / FinalSurge / Today’s Plan

1. Log in to TrainingPeaks (web) and go to your Calendar.
2. Drag the .fit/.tcx file onto the day you want or use Import Workout / Upload File from the menu.
3. Save. If the user has connected Garmin/Coros/Polar to TrainingPeaks, the workout will sync automatically to their device calendar.

This is the most user‑friendly option for many athletes because it centralizes the plan and automates device sync.

Zwift (for treadmill running or cycling workouts)

• Zwift uses .zwo files for structured workouts. To use a .zwo file:

1. Place the .zwo file in Documents\Zwift\Workouts\<your Zwift username> on your computer.
2. Start Zwift and choose Training → Workouts. Your custom workouts appear in the list.

Note: Zwift is primarily a platform for indoor trainer or treadmill structured workouts — it does not push .zwo directly to GPS watches.