Forcing a workout file upload to the 3rd party apps is quick and easy. Here's how:
Log into the riding app: https://app.vqvelocity.com
Click on your name in the upper right corner
Select "Workout History"
When you hover over the workout you want to access, you'll see a blue circle in the bottom right corner of the workout overview
Click on the blue circle and you'll see:
A red delete option with a garbage can
A yellow upload button with an upload icon
A green download option with a download icon
If you choose to delete the file, it will ask you to confirm and then you can delete the file.
The yellow upload option with let you select which third part app(s) you'd like to push the file to like TrainingPeaks, Final Surge, Strava, or Training Tilt.
The green download option will download the file to your download bar
If you have a Garmin Connect account, here's how to upload your files: Article