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 climbing and bouldering without a heart rate monitor

Typical effort: 74–85 % of maximum heart rate (Draper 2020). Generate a complete .fit file for a session you could not record.

Why the band comes off

A wrist band interferes with exactly the joint climbing depends on. It catches on holds, restricts the wrist angle on crimps and slopers, and chalk works its way into the sensor window. On overhanging terrain it is one more thing to snag.

What heart rate to expect

Climbing reaches roughly 74–85 % of maximum heart rate during a route. What makes it unusual is the mismatch between heart rate and metabolic demand: sustained forearm contraction triggers a pressor reflex that pushes heart rate well above what oxygen consumption alone would produce. Heart rate also stays elevated during rests between attempts.

Effort heart rate	74–85 % of HRmax
Source	Draper 2020
Load pattern	See methodology table

Typical session structure

A 90-minute bouldering session is typically 10 min warm-up, 5 easier problems with generous rest, 4 project attempts with longer rests, and a few easy problems to finish. Rest dominates the clock, so the session average stays moderate.

How to log it

Open the generator and select Climbing / Bouldering.
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.

Other sports