Polar to Strava: How to Sync Activities, Export Data, and Troubleshoot Issues

How do I import from Polar to Strava?

Importing your workout data from Polar Flow to Strava is primarily achieved through a direct, automatic synchronization setup within the Polar Flow web service, with a manual export and import option available for historical data or troubleshooting specific activities.

Understanding the Integration Landscape

In the modern fitness ecosystem, centralizing your performance data is crucial for comprehensive analysis and community engagement. Polar, a pioneer in heart rate monitoring, and Strava, a leading platform for tracking and sharing athletic activities, offer robust integration capabilities. This allows athletes to leverage Polar's precise physiological data collection while benefiting from Strava's social features, segment analysis, and broader community insights. Understanding the primary methods ensures your training journey is seamlessly documented across platforms.

Method 1: Direct Sync (Recommended & Easiest)

The most efficient and recommended method for transferring your Polar activities to Strava is to establish a direct, automatic synchronization link between your Polar Flow account and your Strava account. Once set up, all future activities recorded with your Polar device and synced to Polar Flow will automatically appear on Strava.

Steps for Direct Sync:

1. Access Polar Flow Web Service: Open your web browser and navigate to flow.polar.com. Log in with your Polar account credentials.
2. Navigate to Settings: Once logged in, click on your profile name/picture in the top right corner to open the drop-down menu. Select "Settings".
3. Connect to Strava: In the Settings menu, look for the "Partners" or "Connect" section. You should see an option to connect with various third-party services, including Strava. Click on "Connect" next to the Strava logo.
4. Authorize the Connection: You will be redirected to Strava's website. If not already logged in, you'll be prompted to do so. Strava will then ask for your permission to access data from your Polar Flow account. Review the permissions carefully (e.g., access to activities, profile information) and then click "Authorize" or "Connect".
5. Confirm Connection: After authorization, you will be redirected back to Polar Flow, where a confirmation message should indicate that the connection was successful.
6. Syncing Activities: From this point forward, any new activities you record with your Polar device and sync to Polar Flow (either via the FlowSync software on your computer or the Polar Flow app on your smartphone) will automatically transfer to your Strava account. This typically happens within minutes of the activity appearing in Polar Flow.

Important Considerations for Direct Sync:

• Future Activities Only: The direct sync typically only transfers activities recorded after the connection is established. Historical data usually needs to be imported manually if desired.
• One-Way Sync: This is a one-way synchronization, meaning data flows from Polar Flow to Strava, not vice-versa.
• Data Fields: Most common data fields (GPS track, heart rate, power, cadence, etc.) will transfer. Specific proprietary metrics unique to Polar (e.g., Training Load Pro, Recovery Pro, Sleep Plus Stages detailed analysis) may not have direct equivalents in Strava and might not transfer in their original format.

Method 2: Manual Export and Import (For Historical Data or Troubleshooting)

For transferring past activities recorded before establishing the direct sync, or if you encounter issues with the automatic transfer of a specific activity, you can manually export the data from Polar Flow and import it into Strava.

Steps for Manual Export from Polar Flow:

1. Access Polar Flow Web Service: Log in to flow.polar.com.
2. Navigate to "Diary" or "Activities": From the main dashboard, go to the "Diary" section.
3. Select Activities: Locate the specific activity or activities you wish to export. You can use the calendar view to find them. Click on the activity to view its details.
4. Choose Export Format: On the activity detail page, you'll typically find an "Export Session" or similar option. Polar Flow usually offers several export formats:
   • GPX (GPS Exchange Format): Good for GPS track data.
   • TCX (Training Center XML): More comprehensive, includes GPS, heart rate, cadence, power, and other sensor data. This is generally the preferred format for Strava.
   • CSV (Comma Separated Values): Tabular data, less ideal for direct import to Strava as a single activity file.
5. Download Files: Select "TCX" for the most complete data transfer to Strava, then click "Download". Save the file(s) to a location on your computer where you can easily find them.

Steps for Manual Import to Strava:

1. Access Strava Upload Feature: Open your web browser and navigate to strava.com. Log in to your Strava account.
2. Initiate Manual Upload: On the Strava dashboard, click the "+" icon in the top right corner (or the "Upload Activity" button if visible) and select "Upload activity".
3. Choose File: On the upload page, select "File" or "Choose file" to browse your computer.
4. Select and Upload: Navigate to where you saved the exported TCX file(s) from Polar Flow, select the file, and click "Open" or "Upload".
5. Review and Save: Strava will process the file. Review the activity details (title, type, description, privacy settings) on the next screen. Make any necessary edits.
6. Save Activity: Click "Save & View" to add the activity to your Strava profile.

When to Use Manual Import:

• Historical Data: For activities recorded before you set up the direct sync.
• Troubleshooting: If a specific activity failed to sync automatically.
• Selective Sharing: If you only want to share certain activities and not others.

Troubleshooting Common Sync Issues

While direct sync is generally reliable, issues can occasionally arise.

• No Activities Syncing:
  • Check Connection Status: Go back to Polar Flow settings ("Partners" or "Connect") and ensure Strava is still listed as "Connected." If not, re-establish the connection.
  • Internet Connection: Ensure both your Polar device (when syncing to Flow) and your computer/phone have a stable internet connection.
  • Pending Syncs: Verify that the activity has successfully synced from your Polar device to Polar Flow first.
  • Server Issues: Occasionally, Polar or Strava servers may experience temporary outages. Check their respective status pages.
• Missing Data Fields (e.g., HR, Power):
  • Sensor Connection: Ensure the Polar device correctly recorded data from all connected sensors (e.g., H10 chest strap for HR, third-party power meter).
  • Export Format (Manual Import): If manually importing, ensure you used the TCX format, as GPX may omit certain sensor data.
• Duplicate Activities:
  • This often happens if you manually import an activity that later also syncs automatically. Immediately delete the duplicate activity from Strava. Strava usually asks if you want to discard duplicates during manual upload.
• Connection Errors:
  • Revoke and Reconnect: In Polar Flow settings, try disconnecting from Strava, then reconnecting and re-authorizing the link.
  • Browser Issues: Try using a different web browser or clearing your current browser's cache and cookies.

Optimizing Your Data Flow

To ensure a smooth and insightful experience across both platforms:

• Consistency is Key: Always sync your Polar device regularly to Polar Flow immediately after activities to ensure timely data transfer to Strava.
• Review Data: Periodically check both Polar Flow and Strava to ensure all activities have transferred correctly and that the data fields are complete.
• Privacy Settings: Be mindful of your privacy settings on both Polar Flow and Strava. You can control who sees your activities, maps, and other personal data.

The Benefits of Centralized Data Tracking

Importing your Polar data to Strava provides numerous advantages for the serious fitness enthusiast or trainer:

• Holistic View: Combines Polar's physiological precision with Strava's social and segment analysis.
• Community Engagement: Share your efforts, connect with friends, and participate in challenges on Strava.
• Performance Analysis: Utilize Strava's extensive tools for analyzing pace, power, heart rate zones, and segment performance over time.
• Backup: Having your data on two platforms acts as a redundant backup, protecting against data loss.

Conclusion

Integrating your Polar training data with Strava is a straightforward process that significantly enhances your ability to track, analyze, and share your fitness journey. By utilizing the direct sync method, you can enjoy seamless, automatic transfers for all future activities, while the manual export option provides a reliable solution for historical data or troubleshooting. Embrace this connectivity to gain a more comprehensive understanding of your training and connect with the global athletic community.