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Kilo can read a strength activity that a Garmin watch recorded and add it to your history as a workout. You can also save any workout in Kilo as a CSV file.

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What Kilo reads from a .FIT file

Workout date and time

The start time of the activity

Exercises

The exercise name that Garmin recorded for each set

Sets

Reps and weight in kg for every set

Rest

Rest periods between sets
All sets are imported as normal sets. Set types, notes and the total workout time are not imported. Bodyweight sets show 0 kg.

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Exercise names

Kilo uses the exercise that Garmin recorded for each set, for example Barbell Back Squat or Barbell Bench Press. If the exercise is not in your catalogue, Kilo creates it and sets a muscle group from the Garmin category.
  • If Garmin recorded only a category, Kilo uses the category name, for example Row or Curl.
  • If Garmin could not identify the exercise, the sets are imported under the name Unknown Exercise.
To fix an Unknown Exercise, open the workout, tap the pencil icon, tap the ⋮ menu next to the exercise name and select Replace exercise.
An activity that the Kilo watch app recorded has no set data in its .FIT file. The watch app sends your sets to the phone directly. Import only strength activities that you recorded with the Garmin Strength app.

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Import a .FIT file

1

Save the .FIT file on your phone

Copy the activity file to a folder on your phone, for example Downloads.
2

Open Import

  1. Open Kilo and go to the Home tab.
  2. Go to the Calendar tab.
  3. Tap + and select Import.
Calendar tab with the plus button highlightedPlus menu open with the Import button highlighted
3

Pick the file

Select the .fit file in the file picker. Kilo detects the file type. A .csv file from Hevy, Strong or Kilo is read as a CSV. Any other file is read as a .FIT file.
Android file picker showing a Garmin .fit file and a Kilo CSV in Downloads
4

Check the result

Kilo shows Import Complete with the number of workouts and exercises it imported. Tap OK. The workout appears on its date in the Calendar.
Import Complete dialog: Successfully imported 1 workouts with 5 new exercises
The workout shows the sets, reps and weights from your watch. Personal records are updated.
Each .FIT file holds one workout. Repeat the steps for each file.

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Duplicate workouts

Kilo skips a workout if one already exists with the same start time. The result says how many were skipped.
Import Complete dialog with the line 1 duplicate workout(s) skipped

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Export a workout to CSV

1

Open the workout

Go to Home → Calendar, tap the date, then tap the workout.
2

Tap the download icon

Tap the download icon at the top right. Kilo shows Workout exported to Downloads.
Workout detail with the download icon highlighted and the message Workout exported to Downloads
The file is in your phone’s Downloads folder, named like Workout_20261004_1000.csv (date and start time of the workout).
The CSV has one row for each set and each rest period: Weights are always in kg. Set types, supersets and notes are not in the file. Kilo exports one workout at a time.

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Import a Kilo CSV

You can import a CSV that Kilo exported. Use the same steps as for a .FIT file and pick the .csv file. The imported workout starts at the time of its first set.
If the original workout is still in Kilo, the import adds a second copy, because the start times differ. Delete the copy you do not need. Importing the same CSV a second time is skipped as a duplicate.

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Quick fixes

The file is not a Garmin activity file, or its CSV header is not from Hevy, Strong or Kilo. Check that you picked the right file.
The activity file has no set data. This happens with activities recorded by the Kilo watch app, and with Garmin activities that are not strength workouts. Delete the empty workout: long-press it in the Calendar day list and tap the delete button.
Garmin did not identify the exercise for those sets. Open the workout, tap the pencil icon, tap the ⋮ menu next to the exercise name and select Replace exercise.
The workout time is not imported from .FIT or CSV files. Only the sets and rest periods are.

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Next steps

Import from Strong

Bring your Strong history into Kilo.

Import from Hevy

Bring your Hevy history into Kilo.

Back up and restore

Save all of your Kilo data in one file.

Log a workout on your watch

Record sets on your Garmin and sync them to Kilo.