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Backup mode: your Garmin data on your own disk

Not on Intervals.icu – or simply want a copy of everything Garmin Connect has about you? Backup mode keeps it in a folder on your computer, NAS or server, and keeps it current. No Intervals account needed; nothing is written anywhere but that folder.

Set it up

Windows / Mac: install as in the Windows or Mac guide, then setup and answer 2 to "What should the bridge do?". It asks for your time zone, signs you in to Garmin, offers alerts, makes a first backup of the last days and starts backing up in the background, from then on whenever you log in to the computer.

Container (Synology, Unraid, Docker): the same image, with BRIDGE_MODE=backup and the command run – no INTERVALS_API_KEY. Linux with systemd: garmin-intervals-bridge run --mode backup as a service, or the autostart.

What it keeps, and where

Everything lands in the bridge's data folder (~/GarminBridge/data, /data in a container):

Path What
fits/<id>.fit every activity's original recording, byte for byte as your device made it
raw/activities/<id>.json Garmin's summary of the activity (names, totals, Training Effect …)
raw/activities/<id>.extras.json weather, gear, exercise sets, Garmin's own splits
raw/<day>.json the day's wellness: the full answer of every Garmin endpoint – sleep, HRV, resting HR, stress, Body Battery, readiness, SpO₂, respiration, scores, race predictions, body composition, hydration, nutrition …
wellness-files/<day>.zip the watch's original wellness files of the day (monitoring, sleep, HRV, Health Snapshots), as Garmin hands them out; <day>.json lists them
raw/account/<date>.json weekly: profile, devices, settings, zones, personal records, badges, workouts, training plans, calendar

FIT files open in GoldenCheetah, most training platforms and Garmin's own FIT SDK tools; the JSON files are plain text.

When, kindly to Garmin

A run every 12 hours (BRIDGE_BACKUP_HOURS, e.g. 24 for once a day):

  • New activities: one list request, then one download per new activity.
  • Wellness: a day once it is final – at the first run after noon of the next day – and once more three days later for a watch that synced late; about 60 requests per day.
  • The account: once a week.

The past

Once, in a terminal – it runs next to the background backup and can be stopped and resumed:

garmin-intervals-bridge backup --from 2020-01-01

It takes everything from that day on: activities, wellness (about 30 requests per day: --endpoints standard reads 15) and the account with its history. Days already backed up are skipped (--force reads them again). Years of history take hours; the pause between days (--pause, default 2 seconds) keeps it polite.

Later on Intervals.icu?

The archive is exactly what the Intervals modes use: run setup again, answer 1, and backfill --scope wellness --from-archive --from 2020-01-01 --apply fills Intervals from your backup without asking Garmin again.

Questions: https://forum.intervals.icu/t/132863 or https://github.com/futureweb/garmin-intervals-bridge/issues.