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's menu and choose Download workout (.fit). For your whole plan at once, use Your sessions on your watch in the Data hub. 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. There is no cable-free sync for Garmin: Garmin's partner programme is closed to us for now.

COROS and Suunto support structured workouts, but how you load a file varies by app and model — check their workout/import screens. Connecting Suunto brings your Suunto runs into Runsei; it does not send planned sessions to the watch for you, so the .fit file is still the way to get a session onto a Suunto.

Apple Watch takes no file. In the iPhone app (a recent build, iOS 17 or newer) the session's menu offers Send to Apple Watch, which puts the guided workout on the watch for its day and moves it if the plan moves. The phone can't copy a file onto a Garmin or COROS watch; that step needs a computer.

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.