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 MMA training without a heart rate monitor

Typical effort: 88–94 % of maximum heart rate (Amtmann 2008; Folhes 2023). Generate a complete .fit file for a session you could not record.

Why the band comes off

MMA combines every reason at once: gloves cover the wrist for striking, grappling exchanges tear at anything on the arm, and cage work adds contact with the fence. Nothing stays on the wrist through a full session.

What heart rate to expect

Competitive MMA reaches 88–94 % of maximum heart rate, among the highest sustained values in any sport. The mix of striking bursts and grappling isometrics means both aerobic and anaerobic systems run near capacity, which is why anaerobic training effect scores come out high for these sessions.

Effort heart rate	88–94 % of HRmax
Source	Amtmann 2008; Folhes 2023
Load pattern	See methodology table

Typical session structure

A 90-minute session commonly covers 10 min warm-up, 10 min striking technique, 10 min takedown drilling, 4 rounds on the pads and 3 sparring rounds of 5 minutes.

How to log it

Open the generator and select MMA.
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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