Detailed step-by-step instructions
Garmin (Garmin Connect — web)
Go to connect.garmin.com and sign in.
Open Menu → Training → Workouts.
Click Import (or Create a Workout → Import depending on UI).
Choose the .fit or .tcx file from your computer and upload.
Optional: Edit the workout name or details and save.
Open the Garmin Connect Mobile app on your phone and sync (via Bluetooth). The workout appears under Training → Workouts or in your Calendar.
Garmin Connect Mobile (alternative)
Some models allow importing directly via the Garmin Connect Mobile app by tapping a shared file (Android). On iPhone, use the web import then sync the phone app.
TrainingPeaks / FinalSurge / Today’s Plan
Log in to TrainingPeaks (web) and go to your Calendar.
Drag the .fit/.tcx file onto the day you want or use Import Workout / Upload File from the menu.
Save. If the user has connected Garmin/Coros/Polar to TrainingPeaks, the workout will sync automatically to their device calendar.
This is the most user‑friendly option for many athletes because it centralizes the plan and automates device sync.
Zwift (for treadmill running or cycling workouts)
Zwift uses .zwo files for structured workouts. To use a .zwo file:
Place the .zwo file in Documents\Zwift\Workouts\ on your computer.
Start Zwift and choose Training → Workouts. Your custom workouts appear in the list.
Note: Zwift is primarily a platform for indoor trainer or treadmill structured workouts — it does not push .zwo directly to GPS watches.