> ## Documentation Index
> Fetch the complete documentation index at: https://thekiloapp.com/help/llms.txt
> Use this file to discover all available pages before exploring further.
# Import Garmin .FIT Files and Export Workouts
> Bring past strength workouts into Kilo from a Garmin .FIT activity file or a Kilo CSV, and export any workout to a CSV file.
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.
## What Kilo reads from a .FIT file
The start time of the activity
The exercise name that Garmin recorded for each set
Reps and weight in kg for every set
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**.
### 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.
## Import a .FIT file
Copy the activity file to a folder on your phone, for example **Downloads**.
1. Open **Kilo** and go to the **Home** tab.
2. Go to the **Calendar** tab.
3. Tap + and select **Import**.
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.
Kilo shows **Import Complete** with the number of workouts and exercises it imported. Tap **OK**. The workout appears on its date in the **Calendar**.
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.
### Duplicate workouts
Kilo skips a workout if one already exists with the same start time. The result says how many were skipped.
## Export a workout to CSV
Go to **Home** → **Calendar**, tap the date, then tap the workout.
Tap the **download** icon at the top right. Kilo shows **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:
| Timestamp | Type | Exercise Name | Weight (kg) | Reps | Duration (s) |
| - | - | - | - | - | - |
| 2026-10-04 10:01:00 | SET | Barbell Back Squat | 80.0 | 5 | |
| 2026-10-04 10:01:30 | REST | | | | 90.0 |
Weights are always in kg. Set types, supersets and notes are not in the file. Kilo exports one workout at a time.
### 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.
## 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.
## Next steps
Bring your Strong history into Kilo.
Bring your Hevy history into Kilo.
Save all of your Kilo data in one file.
Record sets on your Garmin and sync them to Kilo.
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