Sending a session to your watch

Any structured session — an interval set, a tempo, a long run with a pace target — can be exported as a .fit workout file. Open the session and tap Send to watch to download it. Once it's on your watch it becomes a guided workout: the watch steps you through each warm-up, interval, recovery and cool-down with the pace or heart-rate target Runsei set.

Getting the file onto a Garmin. Garmin Connect's website only *imports completed activities*, not workout files, so don't upload it there — it will be rejected. Instead, connect your watch to a computer with a USB cable and copy the .fit into the watch's GARMIN/NewFiles folder; it appears under Training › Workouts after the watch restarts. Seamless direct sync (no cable) needs Garmin's partner Training API and is on our roadmap.

COROS and Suunto support structured workouts, but how you load a file varies by app and model — check their workout/import screens.

The exported workout is exactly what you see in the app — the same steps, targets and repeats — because both are built from one structured model. Sessions without a specific structure (a plain rest day, or a strength session) don't produce a workout file. Apple Watch uses a different, HealthKit-based path that's still on the way in the iOS app.