Upload an activity file to IntervalCoach

Most sessions reach IntervalCoach on their own through Intervals.icu. When one doesn't, you can add it from its original file. That helps when:

• a session shows up empty, without duration, power or heart rate (common for rides that came in through Strava);
• a device or app isn't connected to Intervals.icu, but you can export the file;
• a sync failed and the session is missing.

The file is added to Intervals.icu as your own upload, analysed like any other session, and counts toward your training load.

Which files work

.fit, .tcx and .gpx files, also inside a .zip or .gz. A .fit file carries the most: power, heart rate, cadence and laps.

Getting the original file

• Garmin Connect: open the activity on the Garmin Connect website, click the gear icon and choose Export Original. You get a .zip with the .fit file inside, which you can upload as it is.
• Strava: open the activity, choose the three dots and Export Original.
• Wahoo, COROS and other apps: most offer a share or export option for the activity file.

On the web

Open the empty session in IntervalCoach. In the Missing Training Data notice, choose Upload .fit file and pick the file. The full session is added as a new activity. The empty entry stays in your history but counts for nothing.

On iPhone and iPad

• From the empty session: open it in the app and tap Upload .fit file.
• From another app: share a .fit, .tcx or .gpx file from Files, Mail, Wahoo, COROS or similar, and choose IntervalCoach. You confirm once and the file is uploaded. If IntervalCoach already has that session, the app opens it instead.
• With Shortcuts (iOS 18 or later): the Upload Activity File action takes a file and uploads it, so you can build your own shortcut around it.

On Android

• From the empty session: open it in the app and tap Upload .fit file.
• From another app: share a .fit, .tcx or .gpx file and choose IntervalCoach, or open it with IntervalCoach. You confirm once and it uploads. A session we already have opens instead.

On a Mac: upload automatically from a Garmin Edge

With the IntervalCoach Mac app (macOS 15 or later) you can have every new ride upload as soon as you plug in your Edge to charge it:

1. In the Shortcuts app, create a new shortcut, for example "Upload ride". In its details, turn on Use as Quick Action and choose Finder and Receive Files.
2. Add Repeat with Each over the shortcut input, and inside it Upload Activity File (IntervalCoach) with the file set to the repeat item.
3. Open Folder Actions Setup and attach the shortcut to the Edge's activity folder, usually GARMIN/Garmin/Activity on the drive that appears when you plug it in. Some newer Edges don't show up as a drive; for those, point the action at a folder you copy your rides into.
4. Plug in the Edge. New rides upload on their own, and a ride IntervalCoach already has is skipped, so running it again does no harm.

Good to know

• Files up to a few megabytes upload directly. The apps compress .fit, .tcx and .gpx files before sending, so even long rides fit.
• A session you already have isn't added twice: the apps open the existing one instead.
• To add many sessions at once, connecting Dropbox to Intervals.icu and placing the files in its folder works too.