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 football training and matches without a heart rate monitor

Typical effort: 80–90 % of maximum heart rate (Alexandre 2012). Generate a complete .fit file for a session you could not record.

Why the band comes off

Competition rules are explicit: players may not wear anything that could injure themselves or an opponent, and referees routinely require hard wrist items to be removed before kick-off. Many players therefore have full match data missing while training sessions are recorded.

What heart rate to expect

Match play averages around 80–90 % of maximum heart rate, sustained across 90 minutes. The pattern is intermittent — repeated sprints and recovery jogs — but heart rate rarely drops to true rest, so time-in-zone accumulates heavily in the upper aerobic bands.

Effort heart rate	80–90 % of HRmax
Source	Alexandre 2012
Load pattern	See methodology table

Typical session structure

A match is two 45-minute halves separated by a 15-minute interval. A training session is typically 10 min warm-up, 15 min ball work, 15 min drills and 30 min small-sided games.

How to log it

Open the generator and select Football / Soccer.
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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