How to upload current activity

My activities not showing on phone taking long to sync.

Try a manual upload from your Garmin device to Garmin Connect Web - How Do I Manually Upload an Activity I Recorded to Garmin Connect?

If you get any message other than Import Complete, then there is a problem with the file. Attach it to this thread. We can take a look to see if it is repairable.

Zip the file, then in a reply post Insert >> Image/video/file >> click Upload >> browse for file >> OK.
Or upload the fit file to a reputable file sharing service, such as OneDrive, Google Drive, Dropbox, make the file public, then paste a link to the file in your post.