I didn’t do it, but looks pretty straightforward. If you have basic linux knowledge you know how to navigate to a directory using a terminal and find the file you’ve downloaded / copied…
the command you need to run is
monero-blockchain-import --input-file
PATH_TO_FILE
if you’re in your monero directory (meaning in the same dir as the monero-blockchain-import file),
./monero-blockchain-import --input-file
PATH_TO_FILE
all the available options for this command, using
./monero-blockchain-import --help