Import your Garmin history: the last 30 days automatically, the rest from one file
Running Workout fetches your last 30 days of Garmin activities on its own, then every new run. Garmin doesn't allow going further back automatically: for older history, a Garmin export and the manual import do the job.
Last updated: November 1, 2026
Why only 30 days?
This limit is set by Garmin, not by Running Workout: Garmin's official API only returns roughly the last 30 days of activities to apps. Any older request is refused by Garmin; in your import history, those days show as "refused by Garmin (older than 30 days)". It's not an error in your account, and a Pro subscription doesn't change it.
After sign-up, there's nothing to do: every new activity recorded on your watch reaches Running Workout on its own when it syncs.
Import your older history
Garmin lets anyone download all their data. Running Workout reads the activity files in that export:
- On garmin.com, sign in to your Garmin account, open data management and request an export of your data. Garmin emails you a download link, usually within a few days.
- Unzip the archive, then open the DI_CONNECT folder, then DI-Connect-Uploaded-Files: it holds one or more .zip files of your activities (for example UploadedFiles_0-_Part1.zip).
- In Running Workout, open Import, then Manual import, and upload each of those .zip files (up to 100 MB each).
- Activities already in your account are recognised and skipped: uploading a file twice creates no duplicates.
Menu and folder names can vary with the version of Garmin's site and export. If you get stuck, write to nicolas@runningworkout.fr.
A single file, from another watch or app
The manual import also accepts a single .fit file (up to 25 MB) or a .zip of .fit files, whatever the watch or app they come from. From Garmin Connect, each activity can also be exported in its original format, one at a time.
Frequently asked questions
Why does my one-year import show days "refused by Garmin"?
Because Garmin only returns roughly the last 30 days: older days are refused by Garmin. Recent days were imported. For the rest, use the Garmin export described above.
Does a Pro subscription let me go further back?
No. The 30-day limit comes from Garmin and applies to every account. Pro only removes the cap on workouts sent to your watch.
Do I need to import my history for the coach to work?
No: the last 30 days are enough to start. A longer history refines the MAS, longest run and training load your assistant reads.
Let your assistant write your sessions
Running Workout connects Claude, ChatGPT or Gemini to your Garmin account through the official API. Nothing to install, and no Garmin password to hand over.
See the connection guide