Polar Flow to Strava: How to Export and Sync Your Workout Data

How to export from Polar Flow to Strava?

Exporting your training data from Polar Flow to Strava is primarily achieved through a direct, automated synchronization process, which seamlessly transfers your workout details. For specific scenarios or troubleshooting, manual export and import options are also available.

Introduction to Data Synchronization

In the modern fitness landscape, athletes and enthusiasts often utilize multiple platforms to track, analyze, and share their training data. Polar Flow, the ecosystem for Polar sports watches and heart rate monitors, provides robust data collection and analysis. Strava, renowned for its social features, segment challenges, and detailed activity logging, serves as a popular hub for the global athletic community. Bridging these two platforms allows users to leverage the strengths of both – precise data capture from Polar devices and the extensive social and analytical capabilities of Strava.

Direct Integration: The Easiest Method

The most efficient and recommended method for transferring your workout data from Polar Flow to Strava is to establish a direct, automatic synchronization. Once set up, all future completed workouts uploaded to Polar Flow will automatically appear in your Strava feed.

How to Connect Polar Flow to Strava:

1. Access Polar Flow: Log in to your Polar Flow account via a web browser (flow.polar.com). This process cannot be initiated from the Polar Flow mobile app.
2. Navigate to Settings: Once logged in, click on your profile picture or name located in the top right corner. From the dropdown menu, select "Settings."
3. Find the "Partners" Section: In the Settings menu, look for the "Partners" or "Connect" tab on the left-hand side.
4. Locate Strava: Within the Partners section, you will see a list of available third-party services. Find "Strava" and click on the "Connect" button next to it.
5. Authorize Connection: You will be redirected to the Strava website. If you are not already logged in, you will be prompted to do so. Strava will then ask for your permission to connect with Polar Flow. Review the permissions requested (typically access to your activities, profile, and ability to upload activities) and click "Authorize."
6. Confirmation: After authorization, you will be redirected back to Polar Flow, and a confirmation message will indicate that the connection was successful. The "Connect" button for Strava will now show as "Disconnect."

What Data Syncs Automatically?

Once connected, the following data typically syncs from Polar Flow to Strava for each completed workout:

• Activity Type: Running, Cycling, Swimming, Strength Training, etc.
• GPS Data: Route, distance, pace/speed.
• Heart Rate Data: Average and maximum heart rate.
• Power Data: (If using a compatible power meter) Average and maximum power.
• Cadence Data: (If using compatible sensors) Average and maximum cadence.
• Calories Burned: Estimated.
• Duration: Total workout time.
• Training Load: Polar's specific training load metrics may be converted or simplified for Strava's analysis.

Manual Export and Import (For Specific Cases)

While direct sync is preferred, there are scenarios where manual export and import might be necessary:

• Troubleshooting: If an activity failed to sync automatically.
• Historical Data: To transfer activities recorded before establishing the direct connection.
• Specific File Types: When a particular file format is required for advanced analysis or sharing outside of Strava.

How to Manually Export from Polar Flow:

1. Log in to Polar Flow: Access your account via web browser (flow.polar.com).
2. Go to "Diary": Click on the "Diary" tab at the top of the page.
3. Select Activity: Navigate to the specific activity you wish to export. Click on it to open its detailed view.
4. Export Workout: At the bottom of the activity summary, you'll find an "Export workout" link. Click it.
5. Choose File Format: Polar Flow offers several export formats:
   • GPX: (GPS Exchange Format) Ideal for GPS track data. Good for routes and basic activity info.
   • TCX: (Training Center XML) More comprehensive, includes GPS, heart rate, cadence, power, and lap data. Generally preferred for detailed activity transfer.
   • CSV: (Comma Separated Values) Raw data in a spreadsheet format, useful for custom analysis but less direct for Strava import.
6. Download File: Select your desired format (TCX is usually best for Strava) and the file will download to your computer.

How to Manually Import to Strava:

1. Log in to Strava: Access your account via a web browser (strava.com).
2. Upload Activity: In the top right corner, click the "+" icon (or "Upload activity" if visible) and select "Upload activity."
3. Choose "File": On the upload page, select the "File" tab from the options (Manual, File, From device).
4. Browse and Select: Click "Choose files" and navigate to the TCX or GPX file you downloaded from Polar Flow. Select it and click "Open."
5. Review and Save: Strava will process the file and display a preview of your activity. You can edit the activity type, title, description, and privacy settings. Once satisfied, click "Save & View" or "Save Activity."

Troubleshooting Common Sync Issues

If your activities aren't syncing as expected, consider these troubleshooting steps:

• Check Connection Status: Verify that your Polar Flow and Strava accounts are still connected in the Polar Flow "Partners" settings.
• Refresh Connection: Sometimes disconnecting and then reconnecting the accounts can resolve minor glitches.
• Activity Visibility: Ensure the activity in Polar Flow is set to "Public" or "Followers" if you want it to appear on Strava's social feed. Private activities may not sync or may sync as private on Strava.
• Waiting Period: Allow a few minutes for the sync to complete. Large files or high server traffic can cause delays.
• Check for Errors: Look for any error messages in Polar Flow or Strava regarding the sync.
• Manual Export as Backup: If automated sync consistently fails for a specific activity, use the manual export/import method.
• Contact Support: If problems persist, contact Polar or Strava support for assistance.

Understanding Data Transfer: What Gets Synced?

When data transfers from Polar Flow to Strava, most core metrics are preserved. However, it's important to understand that some proprietary or highly specific metrics calculated by Polar's algorithms (e.g., specific recovery status, detailed sleep stages, or certain aspects of Training Load Pro) may not transfer in their original form to Strava. Strava will interpret the raw data (GPS, HR, power, etc.) and apply its own algorithms for metrics like Relative Effort, Fitness & Freshness, and Summit analysis. This means while the fundamental workout data is consistent, the interpretation of that data by each platform's analytics tools may differ slightly.

The Benefits of Centralized Data: Why Sync Matters

Integrating your Polar Flow data with Strava offers several advantages for your fitness journey:

• Unified Training Log: Keep all your activities from various devices and platforms in one central location for easy review and analysis.
• Social Engagement: Share your achievements with the Strava community, receive kudos, and comment on friends' activities, fostering motivation and accountability.
• Segment Challenges: Compete on segments, track your progress, and strive for personal records (PRs) or King/Queen of the Mountain (KOM/QOM) titles.
• Advanced Analytics: Leverage Strava's premium features (Strava Summit) for deeper insights into your performance, fitness trends, and training load.
• Coach & Community Sharing: Easily share your training data with a coach or training group that utilizes Strava.
• Explore New Routes: Discover popular routes and segments used by other athletes in your area.

Conclusion

Connecting Polar Flow to Strava is a straightforward process that significantly enhances your ability to manage, analyze, and share your fitness data. By automating this transfer, you ensure that your hard-earned efforts are consistently reflected across your preferred platforms, allowing you to focus more on your training and less on data management. While direct sync is the primary method, understanding the manual export/import options provides a robust backup for any data transfer challenges.