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Garmin data export to Excel

Turn the DI_CONNECT folder of JSON files into daily, sleep and activity spreadsheets, with charts.

or drop them here

The zip from Garmin’s “Export Your Data” email (contains a DI_CONNECT folder), or JSON files from inside it
  • Runs in your browser
  • Nothing is uploaded
  • No signup
  • Free

Garmin’s full account export gives you years of data in one go, but as a DI_CONNECT folder of JSON files split into date ranges, with nested fields and timestamps in GMT. The Garmin forums tell people to convert each file by hand. This tool reads the whole zip in your browser, merges the pieces, and builds clean sheets: one row per day of steps, calories, heart rate, stress and body battery; one row per night of sleep stages; one row per activity.

Everything Garmin included that the tool does not specifically recognise is still there, as raw sheets, so nothing is lost.

How to export all your data from Garmin

  1. 1

    Sign in at garmin.com and open Account Management

    From Garmin Connect on the web, click your profile → Account Settings → Account Information, then look for Data Management. The direct page is garmin.com/account/datamanagement.

  2. 2

    Choose “Export Your Data” and request

    Garmin prepares the export and emails a link, usually within an hour, sometimes up to 48 hours for large accounts.

  3. 3

    Download the zip from the email link

    The file name is a long random string. Inside is a DI_CONNECT folder.

  4. 4

    Drop the zip here

    No need to unzip. Uploaded FIT files inside the archive are skipped; the JSON summaries hold what you need.

What is inside the file

DI_CONNECT has folders such as DI-Connect-Wellness (daily summaries in UDSFile_*.json, sleep in *_sleepData.json, heart rate zones, hydration), DI-Connect-Fitness (*_summarizedActivities.json with every activity, plus personal records and gear), DI-Connect-Metrics (VO2 max, training load, fitness age), DI-Connect-User (profile and settings) and DI-Connect-Uploaded-Files (the raw FIT files from the watch). Files are split into date ranges, so a long account has dozens of sleepData files that this tool joins back together.

What you get

  • Daily summary: date, steps, goal, distance, calories, active calories, resting / min / max heart rate, average stress, body battery charged and drained, floors, intensity minutes, active hours, respiration
  • Sleep: each night with start and end, total sleep, deep / light / REM / awake hours, sleep score, respiration, SpO2 and heart rate
  • Activities: every run, ride, swim and workout with type, duration, distance, elevation, heart rate, calories, steps and training effect
  • Raw sheets for everything else Garmin exported: VO2 max history, training load, hydration, personal records, gear, heart-rate zones, profile
  • Charts: steps per day, resting heart rate, sleep per night

Limits to know about

  • Second-by-second data lives in the FIT files, which are not parsed here. Daily and per-activity summaries come from Garmin’s JSON.
  • Garmin changes field names between export versions. The clean sheets pick known fields; anything renamed still appears in the raw sheets.

Privacy

This tool runs entirely in your browser. The file is read on your device by a background script, the result is built on your device, and nothing is transmitted to us or to anyone else. You can load this page, turn off your internet connection and the tool keeps working. There is no account and no quota.

Questions

How do I export all my sleep data from Garmin?

Request the full account export (Account → Data Management → Export Your Data), then drop the zip here. The Sleep sheet has every night Garmin recorded, with stages and scores, ready for Excel.

Where is the heart rate data?

Resting, minimum and maximum heart rate per day are in the Daily summary sheet. Average and maximum per activity are in Activities. Beat-by-beat data is only in the FIT files.

Why are the timestamps odd?

Garmin stores times in GMT. Sleep start and end are shown in GMT as exported; the Date column uses Garmin’s calendarDate, which is already your local day.

Can I use the Garmin Connect CSV export instead?

Garmin Connect’s web pages export small CSVs per report. The account export is the only way to get everything at once, and this tool is built for that.

Is my data uploaded?

No. The zip is opened in your browser and nothing is sent anywhere.

Guide

How to download all your Garmin data

Requesting the full Garmin account export, what the DI_CONNECT folder contains, and how to get it into Excel.