How do I add a workout to Garmin Connect without a watch?

Configure the sport, duration and intensity in FIT Generator, download the generated .fit file and import it into Garmin Connect via Import Data. The file contains per-second heart rate records, calories, Training Effect, TSS and time in zones.

How is maximum heart rate estimated?

Without a measured value, HRmax is estimated from age using the Tanaka formula (208 minus 0.7 times age). For women the Gulati formula (206 minus 0.88 times age) is used, which was validated on over 5000 women. A self-measured value always takes precedence.

Does the generated FIT file work with Amazfit Zepp?

Yes. Zepp reads the per-second heart rate records, so PAI accumulates correctly and Training Effect is displayed. Zepp's own training load score is only calculated for native device recordings, which is a platform limitation.

Is my data uploaded anywhere?

No. The heart rate simulation, all metric calculations and the FIT file encoding run entirely in your browser. Nothing is sent to a server and no account is required.

Logging basketball training and games without a heart rate monitor

Typical effort: 85–92 % of maximum heart rate (Ben Abdelkrim 2007). Generate a complete .fit file for a session you could not record.

Why the band comes off

Basketball rules prohibit hard items on the wrist and forearm because of the contact involved in screens, rebounds and drives. Shooting mechanics are also sensitive to anything sitting on the shooting wrist.

What heart rate to expect

Game play reaches 85–92 % of maximum heart rate. The demand is intermittent with very frequent direction changes and jumps, and the short stoppages typical of basketball are rarely long enough for full recovery, so heart rate plateaus high through each quarter.

Effort heart rate	85–92 % of HRmax
Source	Ben Abdelkrim 2007
Load pattern	See methodology table

Typical session structure

A game is four 10-minute quarters with short breaks and a longer half-time. Training is typically 10 min warm-up, 15 min technique, 15 min offense and defense drills and 30 min of five-on-five.

How to log it

Open the generator and select Basketball.
Enter your age, resting heart rate and fitness level.
Choose a preset or build the session block by block.
Generate — the .fit file is created immediately.
Import it into Garmin Connect, Strava or Zepp.

Everything runs in your browser. No account, no upload, no data leaves your device.

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