When a run or ride will not upload to Garmin Connect, Strava or TrainingPeaks, the FIT file is usually damaged or unfinished. This tool rescues everything it can read and gives you a clean file to upload, with a plain list of what it fixed.
What it fixes
- Files that stopped saving when the battery died or the device crashed, so the summary at the end is missing.
- Damaged sections of data, which are skipped so the rest of the activity survives.
- Times from 1989 or 1990, recorded before the watch found the real time.
- Data points that jump backwards in time, repeat, or hold impossible heart rate, power, speed or GPS values.
- Distance that goes backwards, and laps and totals that no longer match the data.
A partial repair is still a result
Some damage cannot be undone. If part of the file is unreadable, the tool keeps the rest and tells you what was lost, for example that heart rate stopped after 1h 52m. You still get an activity that uploads with its time, distance and laps. For the hardest cases the Fit File Repair Tool is the gold standard. It runs on Windows and is paid after a free trial.
Your file stays with you
The repair happens in your browser. Your file is never uploaded to this site or anywhere else.
Quick answers
Why will my FIT file not upload?
Most upload failures come from a file that was cut short when the device lost power or crashed, or from a damaged section of data. Strava also rejects files with impossible times. This tool fixes all three.
Will repairing change my data?
No. It keeps every reading it can read, clears only impossible values, and recalculates the totals and laps from the data that remains.
What happens to Connect IQ data fields?
Extra data written by Connect IQ apps, such as Stryd running dynamics, is removed from the repaired file. Your normal heart rate, power, pace and GPS stay in place.
More free tools for your activity files are on the FIT file tools page.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Kineon MOVE+: Red and infrared light for sore knees, Achilles and other joints after hard training. I use it.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
Reader-Powered Content
This content is not sponsored. It’s mostly me behind the labour of love, which is this site, and I appreciate everyone who supports it.
Support the site: Follow (free, fewer ads) · Subscribe (paid, ad-free) · Buy Me A Coffee
Written by real people, with AI assistance. Fact-checked and verified for originality. See the Editorial Policy. FTC: Affiliate Disclosure — some links pay commission. As an Amazon Associate, I earn from qualifying purchases.
RAVEMEN FR1500SE
1500 lumen front light that mounts under your Garmin or Wahoo, keeping your bars clean.
RAVEMEN FR500
500 lumen front light that tucks under your bike computer for a tidy cockpit.
