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 Brazilian Jiu-Jitsu rolls without a heart rate monitor

Typical effort: 75–85 % of maximum heart rate (Andreato 2015). Generate a complete .fit file for a session you could not record.

Why the band comes off

Gi grips and a wrist strap do not mix. Sleeves catch on the band, it presses into your training partner during close guard work, and salt plus repeated pressure wears out the sensor housing. Most people simply leave it in the bag.

What heart rate to expect

Research on competitive BJJ athletes reports 75–85 % of maximum heart rate during rolling — lower than striking arts, because the work is sustained rather than explosive. Long isometric phases in guard and control positions keep heart rate elevated at a plateau instead of producing sharp spikes.

Effort heart rate	75–85 % of HRmax
Source	Andreato 2015
Load pattern	See methodology table

Typical session structure

A 90-minute class is typically 10 min warm-up, 20 min technique, 10 min positional drilling and 4–6 rolling rounds of 5–6 minutes. Because rolls are long and rests are short, BJJ accumulates a high training load despite the moderate peak values.

How to log it

Open the generator and select Brazilian Jiu-Jitsu.
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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