Send structured workouts to your GPS watch with pace targets and interval cues.
Send structured workouts to your GPS watch with pace targets and interval cues.
Pheidi converts your training plan workouts into .fit files — the native workout format used by Garmin watches. When loaded onto your watch, each workout guides you through warmup, intervals, and cooldown with pace alerts, haptic cues, and automatic lap transitions.
| Workout | Watch Structure | Pace Targets |
|---|---|---|
| Easy / Recovery / Long Run / MLR | Warmup → Steady run → Cooldown | Easy zone |
| Tempo | Warmup → Tempo block → Cooldown | Tempo zone |
| Intervals | Warmup → Repeat (hard + recovery) → Cooldown | Interval zone |
| Hill Repeats | Warmup → Repeat (200m up + 200m down) → Cooldown | Interval zone |
| Fartlek | Warmup → Repeat (2min surge + 2min easy) → Cooldown | Tempo zone |
| Race Pace | Warmup → Race pace block → Cooldown | Marathon zone |
| Rest / Cross Training / Strength | Not exported (no run workout) | |
Your training plan stores workouts as a distance and pace zone. Pheidi derives the interval structure at export time based on the total distance available after warmup and cooldown:
| Available Distance | Interval Length |
|---|---|
| < 4,800m (~3 miles) | 400m |
| 4,800–7,999m (~3–5 miles) | 800m |
| 8,000–11,999m (~5–7.5 miles) | 1000m |
| ≥ 12,000m (~7.5+ miles) | 1200m |
Recovery jog duration is 60% of the estimated interval time, clamped between 60 and 180 seconds. Repeat count is 3–12 depending on available distance.
If you have a VDOT value set in your profile, your workouts include speed targets derived from Daniels' Running Formula pace tables. Your watch will alert you if you're running too fast or too slow.
If you use RPE-only mode (no VDOT), workouts are exported with open targets — your watch will still guide you through each step and distance, but without pace constraints.
You have two options to get .fit files onto your Garmin watch:
NewFiles folder. The watch will import it on next startup.
Watch export is currently in beta. Here's what's planned:
| Phase | Feature | Status |
|---|---|---|
| Phase 1 | Garmin .fit file download (single workout + bulk ZIP) | Available |
| Phase 2 | Garmin Connect API integration (auto-sync, no manual import) | Planned |
| Phase 3 | Apple Watch support via iOS companion app | Planned |
| Phase 4 | Completed workout sync back to Pheidi (auto-log) | Planned |
Workouts use the Garmin FIT Protocol (Flexible and Interoperable Data Transfer).
Each .fit file contains a workout header with sport type (Running) and a sequence of workout steps.
Interval workouts use FIT's repeat-step mechanism where a repeat step references a contiguous range
of child steps by index. Speed targets are encoded in meters per second.
The file is generated server-side using the official Garmin.FIT.Sdk NuGet package.
Science behind this feature from pheidi.training.