Device standard
FIT is the native format for many Garmin-style training devices and sensor-heavy workflows.
Rich workout data
It can carry route points, heart rate, power, cadence, speed, and elevation together.
Strava ready
A clean FIT file can be uploaded directly to Strava without converting it first.
What data does a FIT file contain?
FIT files are built to store activity data efficiently. At the route level, they usually contain GPS coordinates, timestamps, and elevation points. That is enough to draw the activity on a map and reconstruct the timeline of the workout. But the format goes further than that, which is why it is so common in device ecosystems built around training analysis.
A typical FIT file can also include heart rate, power, cadence, speed, and other per-point metrics. For a runner, that may mean a route with pace and HR trends instead of just a breadcrumb trail. For a cyclist, it may mean power and cadence data layered over the same ride. In other words, a FIT file is not only about where you went. It is also about what happened during the effort.
That richer structure is exactly why athletes choose FIT when they want a more complete upload. If your goal is to rebuild a missing session with route and training context together, FIT is often the closest match to what a dedicated GPS device would have created in the first place.
GPS coordinates
Latitude and longitude points define the route so the map follows real roads and trails.
Heart rate
Per-point heart rate data helps turn a route trace into a fuller training record.
Power and cadence
Cycling uploads often benefit from watts and cadence when you want deeper workout analysis.
Speed and pace
Timing data lets apps calculate moving speed, pace trends, and elapsed duration.
Elevation
Altitude values add climbing context and improve the shape of the activity profile.
Device context
FIT was built for device data, so it can bundle multiple workout signals in one compact file.
FIT vs GPX vs TCX
All three formats work in training workflows, but they serve slightly different jobs. GPX is the most route-focused, TCX is a structured XML activity format, and FIT is the compact device-first option many athletes already get from their hardware.
| Category | FIT | GPX | TCX |
|---|---|---|---|
| Best use case | Full activity files from watches, bike computers, and richer custom workout exports. | Route sharing and basic track exports when you mainly need map geometry. | Structured training files when heart rate, cadence, watts, and laps matter. |
| Data richness | Usually the richest and most compact option for device-generated activity data. | Good for coordinates, elevation, and timestamps, but lighter on workout metrics. | Very strong for workout metrics with a more human-readable XML structure. |
| When to choose it | Choose FIT when you want a device-style activity file that carries route and training signals together. | Choose GPX when the route itself is the main priority and compatibility is broad. | Choose TCX when you want clear workout structure and detailed sensor fields. |
If you want a simpler route export, ForgePace also offers a TCX generator for structured workout files and other route-first tools elsewhere on the site. The right choice depends on how much activity detail you want the upload to preserve.
In practice, FIT is often the best answer when the goal is to make the activity feel like it came from a dedicated device. GPX is the easiest route container, and TCX is excellent when you want an editable XML workout file, but FIT remains the format many athletes associate with complete training data from the start.
How to upload a FIT file to Strava
The manual upload flow is straightforward once you already have a valid file. If you want screenshots and a broader multi-format walkthrough, use the dedicated Strava file upload guide.
1. Open Strava on desktop and choose Upload Activity
Log in to Strava, open the plus menu, and select Upload Activity. The file upload screen is still the easiest place to import a FIT file manually.
2. Pick the FIT file from your computer
Select the .fit file you exported from a watch, bike computer, or generator. Strava reads FIT directly, so no conversion is required if the file is already clean.
3. Review the preview before saving
Wait for Strava to process the activity, then check the map, date, sport type, and title. It is faster to correct a bad file before you publish than to clean up the activity later.
4. Save the activity to your history
Once everything looks right, finish the upload. The session is added to your Strava account like any other imported workout.
This workflow is useful whether the FIT file came from a watch export, a bike computer, or a custom generator. The important part is that the file contains a believable route and consistent timing so Strava has enough information to build a complete activity page after import.
How to create a FIT file from scratch
This is the part many athletes care about most. Sometimes the issue is not uploading a FIT file. It is not having one in the first place. Maybe you forgot to record the workout, your watch battery died, or you trained on a route you know but never saved on a device. In those cases, the goal is to rebuild a complete activity file instead of settling for an incomplete training log.
ForgePace is designed for exactly that workflow. You start with real route data, set the timing and activity context, then export a file that is ready for upload. When you want the most complete device-style result, the FIT file generator is the natural destination. If you prefer a more XML-oriented activity format, the TCX generator is available too.
The key idea is simple: complete your training data even without a GPS device in hand. Instead of leaving a session out of your history, you can recreate the route, attach realistic timing and metrics, and upload a file that fits the workout more closely than a bare manual entry. That gives you a cleaner activity log and a more useful record to analyze later.
Start with the route
Choose the roads or path you actually covered so the file reflects real route data instead of a generic line.
Add timing and effort context
Set duration, speed, and any useful workout metrics so the finished file looks like a complete training session.
Export the right format
Use FIT when you want the most device-like package, or compare output options with ForgePace's TCX and GPX tools if another format fits the workflow better.
FAQ
Can Strava read FIT files?
Yes. Strava supports FIT files for manual uploads, alongside GPX and TCX. A good FIT file can carry route points plus richer workout metrics in a single upload.
How do I convert GPX to FIT?
The practical path is to import the route and rebuild it as a richer activity export. If you only have route geometry, GPX is fine as a starting point, but a FIT file is stronger when you want more complete training data attached.
What app creates FIT files?
Most GPS watches and bike computers create FIT files natively. When you need to build one from scratch, a generator such as ForgePace can help you create a route-based activity file with realistic timing and metrics.
ForgePace
Build the activity file you wish you had recorded
Create a route-based activity file with real road data and export it in the format that best fits your training workflow.