Guide

From your watch to your timeline.

Get a GPX or FIT file out of the app that recorded your activity. Then edit your video right here, with your footage, music and stats, and export a finished MP4. Or export just the overlay and bring it into Premiere, Final Cut, Resolve or CapCut.

  1. 01Export GPXStrava, Garmin, COROS…
  2. 02Drop it in SPLITFRAMEPick widgets and the stretch you filmed
  3. 03Export the overlay.mov · .webm · .zip of PNGs
  4. 04Layer it in your editorOn the track above your footage

Part 1

Get your activity file

SPLITFRAME reads .gpx and .fit files (TCX isn’t supported yet). FIT usually keeps the most data (heart rate, cadence and power); from Strava, Export GPX carries it too.

On your phone

You don’t need a laptop. SPLITFRAME runs in your phone’s browser; get the file onto the phone, then tap Choose file on Home.

Wahoo, COROS, Suunto
Their apps share the activity file directly: open the activity, use Share or Export, and save the .fit (or .gpx) to your phone. On Android with SPLITFRAME installed, pick SPLITFRAME in the share sheet and it opens straight away.
Strava
The app can’t export, but strava.com works in your phone’s browser: open the activity, ··· → Export GPX, then choose the downloaded file in SPLITFRAME.
Garmin Connect, Polar Flow
Use their websites in your phone’s browser (steps above), or let the activity sync to Strava and export it there.
  • Android: install SPLITFRAME from Chrome’s menu (Install app or Add to Home screen) and it appears in other apps’ Share sheets.
  • iPhone: in the share sheet choose Save to Files, then pick the file from Files in SPLITFRAME.

Connect Strava

  1. 01Sign in to SPLITFRAME (free). A Strava connection belongs to your account, on every plan.
  2. 02In Projects, choose New project, then From Strava.
  3. 03Read what is shared, then click Connect with Strava and approve on Strava’s page. You come back to the picker.
  4. 04Pick a ride, run or hike from the list, or paste its Strava link. An activity with GPS opens like a dropped GPX file; one without GPS can make a Story sticker.
What does SPLITFRAME read?
Your activities, including private ones: route, time, distance, elevation, heart rate, cadence, power, temperature, and each activity’s name, date and type. It only reads; it never posts to Strava or changes anything there.
Where does my data go?
Our server keeps only your connection (your Strava athlete id, your name and encrypted access keys). The activity you pick passes through our server straight to your browser and isn’t stored there.
What is kept, and for how long?
In your browser: the activity list for 10 minutes, and an imported activity for 24 hours, so reopening the picker is instant. A saved project keeps its Strava track for up to 7 days.
Why did an old Strava project load again?
Strava lets apps keep its data for 7 days at most. Open a project after that and SPLITFRAME fetches the track from Strava again before showing it. If the activity was deleted or made private on Strava, or you disconnected, the track is removed and the design stays: import the activity again, or use a GPX or FIT file.
Why is the track missing from a project file?
Project files exported from Projects leave out Strava tracks, because Strava data can’t be passed on outside the app. When you import the file, import the activity from Strava again (or use its GPX).
How do I disconnect?
Click Disconnect in the Strava picker: access is revoked at Strava and your stored connection is deleted straight away, and the picker confirms it. Revoking SPLITFRAME in Strava (Settings → My Apps) does the same. A connection unused for 30 days is ended for you; connecting again is one click.
I’m on Free and the picker shows Limit reached
Free keeps 1 project, and a Strava import makes a new one. Delete it in Projects, or upgrade to Standard for unlimited projects. Importing from Strava itself is free on every plan.

Strava

Website only (works in your phone’s browser too)

  1. 01Sign in at strava.com and open one of your activities.
  2. 02Open the More menu (the ··· button beside the activity).
  3. 03Choose Export GPX. The .gpx file downloads straight away.

What’s in the file

  • GPS· included
  • HEART RATE· included
  • CADENCE· included
  • POWER· included
  • Export GPX is the simplest. Export Original also works when it gives you a .gpx or .fit file (TCX isn’t supported yet).
  • The Strava app can’t export files, so use the website.
  • You can export only your own activities.
  • Power is included when it came from a power meter; Strava’s estimated power is not.
  • Or skip the file: connect Strava and pick the activity (see Connect Strava above).

Checked October 2026 · Strava Support: Exporting your data

Garmin Connect

Garmin Connect website (connect.garmin.com)

  1. 01Sign in at connect.garmin.com in a browser and open the activity.
  2. 02Click the gear (settings) icon at the top right of the activity.
  3. 03Choose Export to GPX.

What’s in the file

  • GPS· included
  • HEART RATE· included
  • CADENCE· included
  • POWER· depends
  • The Garmin Connect phone app has no per-activity export; use the website.
  • Heart rate and cadence are written into the GPX when your device recorded them.
  • Very long activities sometimes time out while exporting. Try again later, or export from Strava if the activity syncs there.

Checked October 2026 · Garmin Support Center

Wahoo

Wahoo app (shares .fit files)

  1. 01In the Wahoo app, open History and tap the workout.
  2. 02Tap the ··· menu at the top right and choose Share activity.
  3. 03Download the .fit file to your phone (or share it straight to SPLITFRAME on Android), then open it in SPLITFRAME.

What’s in the file

  • GPS· included
  • HEART RATE· included
  • CADENCE· included
  • POWER· included
  • SPLITFRAME reads Wahoo’s .fit files directly, with heart rate, cadence and power when they were recorded.
  • Rides that sync to Strava can also be exported there as GPX.

Checked October 2026 · Wahoo Support: Share an activity to a third-party app

COROS

COROS app

  1. 01In the COROS app, go to Activities and open the activity.
  2. 02Tap the ··· menu at the top right and choose Export Data.
  3. 03Choose FIT (or GPX), then save the file to your phone or share it to SPLITFRAME.

What’s in the file

  • GPS· included
  • HEART RATE· included
  • CADENCE· included
  • POWER· depends
  • Pick FIT to keep heart rate: COROS notes that its GPX export may leave it out.

Checked October 2026 · COROS Support: Exporting workout data

Suunto

Suunto app

  1. 01Open the workout in the Suunto app.
  2. 02Tap the ··· menu at the top right.
  3. 03Choose FIT (or GPX), then save the file to your phone or open it in SPLITFRAME.

What’s in the file

  • GPS· included
  • HEART RATE· included
  • CADENCE· included
  • POWER· included
  • FIT carries the most: location, heart rate, power and cadence. GPX has location and heart rate.
  • Workouts recorded without GPS have no route, so SPLITFRAME can’t map them.
  • Export the workout, not a route: a route GPX holds the path only, with no times, so it can’t drive an overlay.

Checked October 2026 · Suunto: What files can I export from the Suunto app?

Polar

Polar Flow website (flow.polar.com)

  1. 01Sign in to Polar Flow in a browser and open Diary.
  2. 02Click the training session to open it.
  3. 03Open the Export menu at the top right and choose FIT.

What’s in the file

  • GPS· included
  • HEART RATE· included
  • CADENCE· included
  • POWER· depends
  • Choose FIT: it has the route and your heart rate and cadence. Polar’s GPX carries the route only.
  • If you chose the zip package, unzip it before opening the file in SPLITFRAME.

Checked October 2026 · Polar Support: Export training sessions from Polar Flow

Troubleshooting

“That isn’t a .gpx or .fit file”
You probably picked a TCX export, or a .zip. Choose GPX or FIT instead, and unzip downloads first.
Can’t pick the file on iPhone
Save it to the Files app first (from the share sheet: Save to Files), then tap Choose file in SPLITFRAME and open it from Files.
No heart-rate (or cadence, power) widget
SPLITFRAME shows only widgets whose data is in the file. Check the “What’s in the file” row for your platform; FIT files usually carry the most.
“Date not in file”
Some indoor and virtual-ride apps write elapsed time only. The overlay still works; the clock shows time from 00:00 rather than the time of day.

Part 2

Edit your video in SPLITFRAME

The editor has a timeline for your camera footage and music. Clips line up with your activity on their own, and the export is a finished MP4 with your stats on it. You don’t need another editor.

Add video and audio

  1. 01Open your activity and choose Video overlay. The timeline sits under the preview.
  2. 02Click + Video to add camera footage (MP4, MOV, M4V, WebM, MKV) or + Audio for music or a voice-over (MP3, M4A, AAC, WAV, OGG, Opus, FLAC). You can also drop files straight onto the timeline.
  3. 03Video goes on V1 and sound on A1, one after another: a file that would overlap another lands in the nearest free spot. The Overlay lane with your widgets always stays on top.
  4. 04Drag a clip onto the empty track below the last one to start a new track.

Line clips up with your ride

  1. 01A clip lands where it was recorded: SPLITFRAME reads the recording time saved in the file (MP4/MOV, WebM/MKV, including GoPro-style local time). Without one, it uses the file’s modified time, then the playhead.
  2. 02Select the clip to fine-tune it in the Inspector: type the start time, nudge it by a second or a frame, choose Start at playhead, or Use recording time to put it back where it was recorded.
  3. 03Set the export range to your footage with Range to footage, so the video starts and ends with your clips.

Editing tools

Move
Drag a clip along its track, or onto another track of the same kind.
Trim
Drag either edge of a clip.
Split
Put the playhead where you want the cut and press S, or click Split.
Delete
Select a clip and press Delete, or click Delete.
Undo and redo
Ctrl+Z and Ctrl+Shift+Z (⌘ on a Mac).
Snap
Edges snap to the playhead, the export range and other clips. Hold Alt while dragging to switch snapping off (or on) for that drag.
Hide or mute a track
Use the eye or speaker button in the track header.
Play and step
Space plays and pauses. ← and → step one frame (Shift: one second); Home and End jump to the range ends. With a clip selected, ← and → nudge the clip and M mutes it.

Clip settings

Select a clip and the Inspector shows:

  • Camera sound: switch it off, or set the volume from 0 to 200%.
  • Fade in and Fade out, in tenths of a second.
  • Framing: Fill frame crops to fill the picture; Fit inside shows the whole frame.
  • Opacity, for blending one video track over another.

Export a finished video

  1. 01Click Export video (top right; it reads Export overlay until you add footage). MP4 video is selected: footage, overlay and sound in one file, ready to post.
  2. 02Choose 1080p or 4K, 24, 30 or 60 fps, and Standard, High or Max quality. The dialog shows the estimated file size.
  3. 03Click Render and keep the tab open until it finishes, then click Download.
  • Everything renders on your computer: video H.264 with AAC sound, using your graphics card when the browser allows it. Browsers without an H.264 or AAC encoder get WebM (VP9) or Opus sound instead.
  • Only the export range is rendered, and only clips that are visible and audible in it.
  • Your footage is kept in this browser with the project. If a file is gone (for example after clearing site data), the clip shows Relink: point it at the original file again.
  • Want the overlay on its own instead? The same dialog still offers ProRes 4444, WebM and PNG sequences with transparency. See Part 3.

Part 3

Use the overlay in another editor

Prefer your own editor? Export the overlay on its own. It’s transparent: only the widgets are visible, so your footage shows through everywhere else. You place it on the track above your clip, like a title.

Line up the time first

  1. 01Find when your clip starts. Most cameras and phones save the recording time in the file’s info; filming your watch face at the start also works.
  2. 02In the editor’s range bar, choose Time under Export range by, then type your clip’s start and end into From and To. (Prefer kilometres? Choose Distance, or Map to pick points on the route.)
  3. 03Export at the same frame rate as your footage: 24, 30 or 60.
  4. 04In your editor, put the overlay on the track above the clip with the first frames lined up. If the camera clock was a few seconds off, slide the overlay until a moment you recognise (a stop, a corner) matches.
Set the export range to the time your clip covers. The overlay then starts at the clip’s first frame.

Pick a format for your editor

All three formats keep transparency. Choose the one your editor reads best; you pick it in the Export dialog.

  • Premiere Pro
    Best
    ProRes 4444 (.mov). Reads ProRes 4444 transparency on Mac and Windows.
    Works
    PNG sequence (.zip). Import it as an image sequence and set the frame rate first.
    Not supported
    WebM VP9 (.webm). Premiere doesn’t open WebM without a third-party plugin.
  • Final Cut Pro
    Best
    ProRes 4444 (.mov). Apple’s own codec; transparency works with no setup.
    Not supported
    PNG sequence (.zip). Final Cut doesn’t import numbered PNGs as one clip.
    Not supported
    WebM VP9 (.webm). WebM isn’t a supported import format.
  • DaVinci Resolve
    Works
    ProRes 4444 (.mov). If the background shows black (seen on Windows), change the clip’s Alpha Mode.
    Best
    PNG sequence (.zip). Resolve shows a numbered PNG run as one clip, with alpha, on every OS.
    Not supported
    WebM VP9 (.webm). Not reliably read with transparency. Use PNG or ProRes.
  • CapCut
    Test first
    ProRes 4444 (.mov). Desktop CapCut reads it in some versions. Try it first.
    Not supported
    PNG sequence (.zip). PNG frames import as separate photos, not a clip.
    Test first
    WebM VP9 (.webm). Transparency survives in some versions and not others.

Premiere Pro

  • Best ProRes 4444 (.mov)
  • Works PNG sequence (.zip)
  • Not supported WebM VP9 (.webm)

ProRes 4444

  1. 01File → Import and choose the .mov (or drag it into the Project panel).
  2. 02Drag it onto a video track above your footage (V2 over V1).
  3. 03Transparency is read automatically. To check, open it in the Source Monitor and turn on Transparency Grid from the wrench menu.

PNG sequence

  1. 01Unzip the download.
  2. 02Edit → Preferences → Media (Premiere → Settings → Media on a Mac) and set Indeterminate Media Timebase to the frame rate you exported.
  3. 03File → Import, select the first frame (…_000000.png), tick Image Sequence, and import.
  4. 04Drag the clip onto the track above your footage.
Overlay on the track above your footage, first frames lined up. The checkerboard is the transparent area your footage shows through.
  • Use Effect Controls → Motion to scale and position the overlay.

Checked October 2026 · Adobe: Import images as an image sequence

Final Cut Pro

  • Best ProRes 4444 (.mov)
  • Not supported PNG sequence (.zip)
  • Not supported WebM VP9 (.webm)

ProRes 4444

  1. 01File → Import → Media, choose the .mov, and import it into your event.
  2. 02Drag it above your footage in the timeline so it becomes a connected clip.
  3. 03Transparency is read automatically; the footage shows through around the widgets.
  • Use the Transform controls in the Video inspector, or the on-screen Transform tool, to scale and place the overlay.

Checked October 2026 · Apple: Media formats supported in Final Cut Pro

DaVinci Resolve

  • Works ProRes 4444 (.mov)
  • Best PNG sequence (.zip)
  • Not supported WebM VP9 (.webm)

PNG sequence

  1. 01Unzip the download into its own folder.
  2. 02On the Media page, browse to the folder. The frames appear as a single clip; drag it into the Media Pool.
  3. 03Drag the clip onto V2, above your footage on V1.

ProRes 4444

  1. 01Import the .mov into the Media Pool and drag it onto V2.
  2. 02If the area around the widgets is black, right-click the clip in the Media Pool → Clip Attributes → set Alpha Mode to Straight.
Unzip first. Every frame is numbered; import the first one as an image sequence and the editor builds one clip from them.
  • Use Inspector → Transform (Zoom and Position) to place the overlay.
  • Set the project frame rate to match your footage before importing.

Checked October 2026 · Blackmagic Design: DaVinci Resolve support and manual

CapCut

  • Test first ProRes 4444 (.mov)
  • Not supported PNG sequence (.zip)
  • Test first WebM VP9 (.webm)

ProRes 4444 or WebM

  1. 01Use CapCut on a computer; the phone app is less reliable with transparent video.
  2. 02Import the .mov (or the .webm) into your project.
  3. 03Add it as an overlay layer above your main clip.
  4. 04Check the result over a bright part of your footage. If you see a black box around the widgets, your CapCut version dropped the transparency; try the other format.
  • CapCut doesn’t document which transparent formats it supports, so these steps are based on testing rather than a CapCut help page.

Checked October 2026

One file per widget

Turn on One file per widget in the Export dialog to get a zip with a separate, tightly cropped file for each widget (Speed, Heart rate, Map…). Put each on its own track to move, resize, time or fade them independently.

With “One file per widget”, each widget is its own clip, so you can place, time or fade each one separately.

Got your GPX?

Drop it on Home, add your footage and export your video.