Strava: How to Manually Sync Activities, Troubleshoot, and Best Practices

How do I manually sync Strava?

If your athletic activity didn't automatically appear on Strava, you can manually upload it from a compatible file (such as FIT, GPX, or TCX) via the Strava website, or by troubleshooting the connection with a third-party application.

Why Would You Need to Manually Sync?

While Strava excels at automatic synchronization with a vast array of GPS devices, smartwatches, and fitness apps, there are several scenarios where a manual upload becomes necessary or beneficial. Understanding these situations is the first step toward effective data management:

• Device Sync Failure: Sometimes, a glitch prevents your GPS watch or cycling computer from automatically pushing data to Strava.
• Importing Historical Data: You might have old activities stored on a device or computer that predate your Strava usage, or you're migrating from another platform.
• Using Unsupported Devices: Some niche or older devices may not have direct Strava integration, requiring you to export the activity file manually.
• Troubleshooting Missing Activities: If an activity is missing, manually uploading the raw file ensures it appears on your profile.
• Consolidating Data: Combining data from multiple sources (e.g., a power meter that records separately from your head unit).

Method 1: Uploading from a File

This is the most common form of "manual sync," involving uploading an activity file directly from your computer to the Strava website.

Steps for Web Upload

1. Export Your Activity File: First, you need to get the activity file from your device or the platform where it was originally recorded. This usually involves connecting your device to a computer and locating the activity file in its folders, or exporting it from a manufacturer's app (e.g., Garmin Connect, Wahoo ELEMNT app).
2. Log In to Strava: Open your web browser and navigate to strava.com. Log in to your account.
3. Initiate Upload: In the top-right corner of the Strava dashboard, locate and click the orange plus (+) icon. From the dropdown menu, select "Upload activity."
4. Choose File: On the upload page, click the "Choose Files" button. A file explorer window will open.
5. Select Your Activity File: Navigate to the location where you saved your exported activity file (e.g., your Downloads folder, or a specific device folder). Select the file and click "Open."
6. Review and Save: Strava will process the file and display a summary of the activity. Here, you can edit details such as the activity name, description, sport type, and privacy settings. Review all information carefully.
7. Confirm Upload: Once satisfied, click the "Save & View" button. Your activity will now appear on your Strava profile.

Supported File Types

Strava supports several common file formats for activity uploads:

• .FIT (Flexible and Interoperable Data Transfer): This is the most common and preferred file format for modern GPS devices (Garmin, Wahoo, etc.). It contains rich data, including GPS, heart rate, power, cadence, and more.
• .GPX (GPS Exchange Format): A universal XML-based format for exchanging GPS data, often used for routes and waypoints. While it carries basic GPS track data, it may not contain all the advanced metrics (like heart rate or power) as accurately as a .FIT file unless those are embedded.
• .TCX (Training Center XML): An XML-based format similar to GPX but specifically designed for fitness activities, including summary data, lap data, and sometimes basic sensor data.

Method 2: Syncing from Connected Apps (Troubleshooting Automatic Sync)

While not a "manual upload" in the sense of file transfer, sometimes an activity recorded on a third-party app (like Zwift, Peloton, or a specific gym equipment app) fails to sync automatically. In these cases, the "manual" aspect involves troubleshooting the connection rather than uploading a file.

Verify Connection Status

1. Access Strava Settings: Log in to Strava on the web. Hover over your profile picture in the top-right corner and select "Settings."
2. Navigate to My Apps: On the left-hand menu, click on "My Apps."
3. Check Connected Status: Here, you'll see a list of applications connected to your Strava account. Ensure the app you're expecting data from is listed as "Connected." If not, you may need to re-authorize the connection.

Triggering a Re-Sync

Most third-party platforms do not have a "force sync to Strava" button. Automatic sync typically occurs shortly after an activity is saved on their end. If an activity is missing:

• Check the Third-Party App: Ensure the activity is correctly saved and visible within the original app (e.g., Garmin Connect, Zwift Companion). Sometimes, the issue is on the source app's side.
• Disconnect and Reconnect: As a last resort, you can disconnect the app from Strava in your "My Apps" settings, then reconnect it. This can sometimes refresh the authorization and prompt a re-sync of recent, unsynced activities. Be cautious, as this may not always re-sync older missing activities.

Troubleshooting Common Manual Sync Issues

Even with manual uploads, challenges can arise. Here's how to address common problems:

• Duplicate Activities: If an activity somehow syncs automatically and you manually upload it, you'll have a duplicate. Simply navigate to the activity page on Strava, click the three dots (...), and select "Delete."
• Missing Data (e.g., Heart Rate, Power): This often occurs if you're uploading a .GPX file, which primarily contains GPS data. Ensure you're exporting and uploading the most comprehensive file type available from your device (preferably .FIT).
• Incorrect Time or Date: Strava usually reads the timestamp from the activity file. If it's incorrect, you can edit the activity after uploading it. On the activity page, click the pencil icon to edit, and adjust the date and time.
• File Corruption: If Strava refuses to process a file, it might be corrupted. Try exporting the activity again from its original source. If the issue persists, the original recording might be flawed.
• Unsupported Data: While Strava is robust, some very niche data fields from certain devices might not transfer perfectly or be displayed in the standard UI. The core metrics (time, distance, elevation, pace/speed) should always be present.

Best Practices for Data Integrity

To minimize the need for manual synchronization and ensure the accuracy of your fitness data:

• Regularly Check Sync Status: After each activity, quickly verify that it has appeared on Strava.
• Understand Your Device's Export Options: Familiarize yourself with the best file format to export from your specific GPS device or training platform. Prioritize .FIT files when available.
• Maintain Stable Connections: Ensure your internet connection is stable when devices are attempting to sync automatically.
• Keep Apps Updated: Regularly update your Strava app, your device's firmware, and any connected third-party fitness apps. Updates often resolve sync bugs.
• Backup Your Data: Consider regularly backing up your activity files from your devices or primary platforms to a cloud service or external hard drive. This provides a safety net if data is lost or corrupted.

Conclusion

Manually syncing activities to Strava provides a reliable failsafe for ensuring your training data is accurately recorded and accessible. By understanding the process of file upload and knowing how to troubleshoot common issues with connected apps, you can maintain a comprehensive and uninterrupted record of your athletic endeavors, empowering your training analysis and progression.