Strava: Recording Indoor and Outdoor Rowing Activities

How Do I Record a Row on Strava?

Recording your rowing activities on Strava allows you to track progress, connect with a global community, and analyze performance data. The method depends on whether you're rowing indoors on an ergometer or outdoors on the water, and what equipment you're using.

Introduction to Tracking Your Rows on Strava

Strava has become a ubiquitous platform for athletes to log, analyze, and share their physical activities. For rowers, both on-water and indoor, utilizing Strava can provide invaluable insights into training volume, intensity, and progression. Beyond personal tracking, it fosters a sense of community, allowing you to connect with fellow rowers, join clubs, and participate in challenges. Understanding the various methods to accurately record your rowing sessions is crucial for maximizing the platform's benefits.

Understanding Strava's Activity Types for Rowing

Strava offers specific activity types tailored for rowing, which helps in accurate categorization and analysis. When recording or uploading a rowing session, you will typically select:

• Row (Indoor): For sessions conducted on an ergometer or rowing machine. This focuses on metrics like distance, duration, average pace, and power (if available).
• Row (Outdoor): For on-water rowing activities, such as sculling, sweep rowing, or recreational paddling. This leverages GPS data for routes, speed, and elevation.

Choosing the correct activity type ensures that your data is interpreted appropriately by Strava's algorithms and displayed accurately on your profile.

Recording Indoor Rowing (Ergometer)

Indoor rowing is a powerful full-body workout, and there are several effective ways to log these sessions on Strava.

• Direct Integration with Smart Ergometers:
  • Many modern rowing machines, such as the Concept2 RowErg with PM5 monitors, can directly connect to third-party apps or services. While Concept2's ErgData app can sync with their online logbook, you can often export workouts from the Concept2 Logbook directly to Strava.
  • Some high-end smart rowers (e.g., Hydrow, Peloton Row) have built-in Strava integration, allowing for automatic syncing upon completion of a workout.
• Through Third-Party Apps:
  • Numerous fitness apps designed for indoor rowing can sync with Strava. Examples include ErgData (Concept2), Kinomap, Zwift (for rowing), or EXR. You typically connect your rowing machine to these apps, and then set up an automatic sync from the app to Strava in their settings.
  • This method is often preferred as these apps can capture richer data directly from the ergometer, such as power output, stroke rate, and split times, providing a more comprehensive analysis than basic duration and distance.
• Using a Smartwatch or Fitness Tracker:
  • Many GPS-enabled smartwatches (e.g., Garmin, Apple Watch, Polar, Coros, Suunto) have a dedicated "Indoor Row" or "Rowing Machine" activity profile.
  • Start the activity on your watch, and it will typically record duration, heart rate, and often estimate distance based on wrist movements or connected sensors.
  • Upon completion, sync your watch's data to its respective platform (e.g., Garmin Connect, Apple Health). Ensure that your watch's platform is linked to your Strava account for automatic transfer.
  • Note on Accuracy: While convenient, distance estimates from wrist-based trackers for indoor rowing can vary in accuracy. For precise data, direct connection to the ergometer or manual entry is often superior.
• Manual Entry:
  • If you've completed a rowing session without a connected device, you can manually add it to Strava.
  • On the Strava mobile app, tap the "+" icon (or "Record" on some versions), then "Manual Activity."
  • Select "Row (Indoor)" as the sport type.
  • Enter the duration, distance, and any other relevant metrics (e.g., average power, heart rate) directly from your ergometer's monitor. You can also add notes about your workout.

Recording Outdoor Rowing (On-Water)

Outdoor rowing involves navigating on water and benefits greatly from GPS tracking.

• Using the Strava Mobile App:
  • The simplest method is to use the Strava app on your smartphone.
  • Open the app, tap the "Record" tab (often a circular button with a "+" or record icon).
  • Ensure "Row (Outdoor)" is selected as the activity type.
  • Wait for a strong GPS signal (indicated by the GPS icon turning solid).
  • Tap "Start" to begin recording.
  • Place your phone securely in a waterproof case or bag.
  • Tap "Stop" and then "Finish" when your session is complete.
  • The app will record your route, distance, speed, and elevation data.
• Using a GPS-Enabled Device:
  • Dedicated GPS devices (e.g., Garmin Forerunner/Fenix, Wahoo ELEMNT, Polar Vantage, Suunto watches) or cycling computers can be excellent tools for outdoor rowing.
  • Select the "Rowing" or "Paddling" activity profile on your device.
  • Ensure the device has a clear view of the sky for accurate GPS tracking.
  • Upon completion, sync your device to its companion app (e.g., Garmin Connect, Wahoo ELEMNT app).
  • Ensure your device's platform is linked to your Strava account for automatic upload. This method often provides more robust and accurate GPS data than a smartphone, especially in challenging environments.

Manual Uploads and Edits

Strava provides flexibility for activities not recorded directly or for correcting errors.

• Uploading from a File:
  • If you have an activity file (e.g., .GPX, .TCX, .FIT) from another device or platform, you can upload it directly to Strava via their website.
  • Go to strava.com, log in, and click the "+" icon in the top right corner, then "Upload activity."
  • Select "File" and choose your activity file. Strava will then process and display the data.
• Editing Activity Details:
  • After an activity is uploaded, you can always edit its details.
  • On the activity page (either app or website), click the "Edit" icon (often a wrench or three dots).
  • You can change the activity type (e.g., from "Workout" to "Row (Indoor)"), adjust the name, add descriptions, photos, and tag equipment or friends. This is useful if your device miscategorized the activity or you forgot to select the correct type.

Optimizing Your Rowing Data on Strava

To get the most out of Strava for your rowing, consider these tips:

• Accurate Device Calibration: For indoor rowers, ensure your ergometer's monitor is calibrated correctly, especially if using third-party apps that rely on its data.
• Consistent Data Entry: Whether manual or automatic, strive for consistency in how you record your rows. This helps Strava accurately track your progress over time.
• Utilizing Segments (Outdoor Rowing): For outdoor rowing, Strava segments can be a fun way to challenge yourself and compare your performance against others on specific stretches of water.
• Connecting Fitness Devices: Regularly check and ensure your fitness device platforms (Garmin Connect, Apple Health, etc.) are properly linked to your Strava account to avoid missed uploads.
• Privacy Settings: Be mindful of your privacy settings, especially for outdoor activities. You can create privacy zones around your home or work to prevent your exact location from being publicly displayed.

Troubleshooting Common Issues

• Activity Not Syncing: Check the connection between your device/app and Strava. Sometimes manually re-syncing or disconnecting/reconnecting accounts can resolve this.
• Incorrect Activity Type: Edit the activity on Strava and manually change the sport type to "Row (Indoor)" or "Row (Outdoor)."
• Missing Data (e.g., Heart Rate): Ensure your heart rate monitor was properly connected and worn during the activity. Check device settings to ensure HR data is being recorded and transmitted.
• Inaccurate GPS (Outdoor): Ensure your device had a clear satellite signal before starting. In dense areas or under heavy tree cover, GPS accuracy can be affected.

Conclusion: Maximizing Your Rowing Journey with Strava

Recording your rowing activities on Strava is a straightforward process with multiple avenues, catering to both indoor and outdoor enthusiasts. By understanding the various methods—from direct device integration and third-party apps to manual entry and GPS tracking—you can ensure your hard work is accurately logged and analyzed. This not only fuels your personal progress but also connects you to a vibrant global community of athletes, enhancing your overall fitness journey.