How to Import Workouts into Garmin Connect
Garmin Connect allows importing workouts via JSON files. After downloading your workout file:
- Open Garmin Connect on the web (connect.garmin.com)
- Go to Training → Workouts
- Click Import Workout and select your downloaded .json file
- The workout appears in your library and syncs to your watch on next connection
- On your watch: Training → Workouts → My Workouts
Types of Running Intervals
Jack Daniels categorises running intervals by intensity relative to VO₂max:
- Interval (I-pace): ~95–100% VO₂max. Classic 1000m–1200m reps. Develops VO₂max directly.
- Threshold (T-pace): ~84–88% VO₂max. Tempo runs of 20–40 min or cruise intervals. Raises lactate threshold.
- Repetition (R-pace): ~105%+ VO₂max. Short 200–400m reps with full recovery. Develops speed and economy.