Strava: How to Manually Add Activities on Web & Mobile

How Do I Manually Enter Strava?

Manually entering an activity on Strava allows users to log workouts that weren't recorded by a GPS device, such as indoor strength training, yoga, or treadmill runs, ensuring a complete and accurate training history.

Why Manually Log Activities?

While Strava is renowned for its GPS-tracked outdoor activities, there are numerous scenarios where manual entry becomes an invaluable tool for maintaining a comprehensive training log. Understanding these use cases helps fitness enthusiasts and professionals alike ensure all aspects of their training are accounted for.

• Activities Without GPS Tracking: Many forms of exercise, such as strength training, yoga, Pilates, indoor cycling (without specific sensors), or swimming in a pool, do not generate GPS data. Manual entry provides a method to record these crucial components of a balanced fitness regimen.
• Forgotten Devices or Technical Glitches: Occasionally, a GPS device might be forgotten, run out of battery, or experience a recording error. Manual entry allows you to still log the activity, preserving your training streak and data integrity.
• Adding Historical Workouts: If you have past workouts that were never recorded digitally, manual entry allows you to backfill your Strava history, providing a more complete long-term view of your fitness journey.
• Correcting Errors: In rare cases, a recorded activity might have incorrect data (e.g., wildly inaccurate distance or duration). While editing is often preferred, a manual entry can sometimes serve as a clean slate if the original data is severely corrupted.

Step-by-Step Guide: Manually Adding an Activity on Strava (Web)

The web interface offers a robust platform for detailed manual entry, ideal for adding comprehensive workout information.

1. Access the Upload Feature: Log in to your Strava account on a web browser. In the top right corner of the screen, locate and click the orange "+" icon.
2. Select Manual Entry: From the dropdown menu, choose "Add manual entry."
3. Input Core Activity Details:
   • Activity Type: Select the most appropriate activity (e.g., Run, Ride, Swim, Weight Training, Yoga). This is crucial for proper categorization and analysis.
   • Date & Time: Specify when the activity occurred.
   • Duration: Enter the total time spent on the activity.
   • Distance (Optional but Recommended): If applicable (e.g., treadmill run, indoor bike), input the distance covered.
   • Elevation (Optional): If you know the elevation gain (e.g., from a gym treadmill display or previous knowledge), you can add it here.
4. Add Descriptive Details:
   • Title: Give your activity a descriptive title (e.g., "Leg Day Strength," "Morning Treadmill Run").
   • Description: Use this field to add notes about your workout, such as specific exercises performed, sets/reps, perceived exertion (RPE), heart rate, or any other relevant qualitative data.
5. Adjust Privacy Settings: Before saving, review the privacy settings for your activity. You can choose who can see your activity (Everyone, Followers, Only You).
6. Save Activity: Click the "Create" button to log your manual entry.

Step-by-Step Guide: Manually Adding an Activity on Strava (Mobile App)

Adding a manual activity via the Strava mobile app is quick and convenient for on-the-go logging.

1. Open the Strava App: Launch the Strava application on your smartphone.
2. Access the Plus Icon: On the bottom navigation bar, tap the "+" icon (often located in the center).
3. Select Manual Activity: From the options that appear, choose "Manual Activity."
4. Enter Activity Information:
   • Activity Type: Select the appropriate category from the list.
   • Date & Time: Set the date and start time of the activity.
   • Duration: Input the total time spent exercising.
   • Distance (Optional): If your activity has a measurable distance, enter it here.
   • Description/Title: Add a title and any relevant notes about your workout.
5. Adjust Privacy: Confirm or change the privacy settings for the activity.
6. Save Your Entry: Tap the "Save" button (usually in the top right corner) to finalize your manual activity.

Key Considerations for Manual Entries

To maximize the utility and accuracy of your manually logged activities, keep these points in mind:

• Accuracy is Paramount: Strive for the most accurate duration, distance, and elevation data possible. Inaccurate data can skew your overall fitness metrics and progress tracking.
• Select the Correct Activity Type: Choosing the right activity type ensures your workout contributes correctly to your training summaries and challenges. A strength training session should not be logged as a run, for instance.
• Utilize Descriptions: The description field is your space for qualitative data. Note how you felt, specific exercises, sets/reps, or any other details that provide context to your performance. This is particularly useful for activities without quantitative metrics.
• Privacy Settings: Remember that manually entered activities are subject to the same privacy controls as GPS-recorded ones. Always confirm your desired visibility.

When Manual Entry is Most Useful

Manual entry shines in specific scenarios where traditional GPS tracking is either impossible or impractical:

• Indoor Strength Training: Logging sets, reps, and exercises allows for tracking progress in lifting.
• Studio Classes (Yoga, Pilates, Spin): Recording participation provides a complete picture of your varied fitness routine.
• Treadmill Runs or Indoor Cycling: When distance and duration are tracked by the machine, manual entry is ideal.
• Pool Swimming: Accurately log laps, duration, and distance without needing a specialized swim watch.
• Recovery and Mobility Work: Keep track of stretching, foam rolling, or other restorative activities.

Limitations of Manual Entry

While highly beneficial, manual entries do come with certain limitations compared to GPS-recorded activities:

• No GPS Data: Manually entered activities will not display a map, nor will they contribute to Strava segments or leaderboards. This means no segment PRs or KOMs/QOMs.
• Limited Automatic Metrics: Without GPS or connected sensors, metrics like cadence, heart rate zones, or power output will not be automatically generated. Any such data must be manually added to the description.
• Impact on Fitness Metrics: Some Strava features, like Relative Effort or Fitness & Freshness, rely heavily on heart rate data. Manual entries without associated heart rate may have a reduced impact on these metrics.

Maximizing Your Strava Experience

Manual entry is a valuable complement to, not a replacement for, GPS-recorded activities. For the most comprehensive and insightful training data:

• Prioritize GPS Recording: For outdoor activities like running, cycling, or hiking, always aim to use a GPS-enabled device or the Strava app's recording feature.
• Connect Third-Party Apps: Integrate your smartwatches (Garmin, Apple Watch, Wahoo, etc.) and other fitness apps (e.g., Zwift, Peloton) with Strava for automatic activity uploads.
• Utilize Activity Descriptions: Whether manual or recorded, detailed descriptions enhance the value of your training log for future analysis and reflection.

Conclusion

Manually entering activities on Strava is a straightforward and essential feature for any dedicated fitness enthusiast or athlete. By understanding how and when to use this function, you can ensure your Strava profile accurately reflects your entire training journey, encompassing both your outdoor adventures and crucial indoor conditioning. This holistic approach to logging not only provides a complete picture of your fitness but also empowers you with the data needed to make informed decisions about your training progression.