Strava Data Export: Methods, File Types, and Why It Matters

How do I export training from Strava?

Exporting training data from Strava is a straightforward process that allows athletes to maintain ownership of their performance metrics and activity routes, offering both individual activity downloads and a comprehensive bulk export option directly from your account settings.

Understanding Data Export in Strava

As an athlete, your training data represents a valuable record of your efforts, progress, and physical achievements. Strava, a leading platform for tracking and sharing athletic activities, provides robust mechanisms for users to export their data. This capability is critical for data backup, advanced analysis using third-party tools, or migrating your data to another platform. Understanding how to access and manage your data ensures you have full control and ownership over your athletic journey.

Methods of Exporting Training Data from Strava

Strava offers two primary methods for exporting your training data: exporting individual activities and performing a bulk export of all your account data.

1. Exporting Individual Activities (GPX File)

This method is ideal when you need to download data for a specific activity, perhaps to use it for navigation on a GPS device, share a route, or perform a quick analysis of a single session.

• Steps to Export an Individual Activity:

  1. Log In: Access your Strava account on a web browser (this feature is not available on the mobile app).
  2. Navigate to Activity: Go to the specific activity you wish to export. You can find activities via your training log or dashboard.
  3. Access Options: On the activity page, locate the three-dot icon (More Options) usually found on the left-hand side, below the activity details.
  4. Select Export: Click on the three-dot icon, and from the dropdown menu, select "Export GPX."
  5. Download: Your browser will then download a GPX file containing the GPS track data for that activity.

• What it Includes: This export primarily provides GPS coordinates, timestamps, and basic elevation data. It's excellent for route recreation but typically excludes advanced metrics like heart rate, power, or cadence.

2. Bulk Exporting All Your Strava Data

For a comprehensive backup or when you intend to migrate all your training history, Strava allows you to request a full export of all your account data. This process can take some time, depending on the volume of your activities.

• Steps to Perform a Bulk Data Export:

  1. Log In: Access your Strava account on a web browser.
  2. Access Settings: Hover over your profile picture in the top right corner and select "Settings" from the dropdown menu.
  3. Navigate to Privacy: On the left-hand sidebar, click on "Privacy Controls."
  4. Request Data Download: Scroll down to the section titled "Download or Delete Your Account" and click on "Get Started."
  5. Confirm Request: You will be prompted to confirm your request. Click "Request Your Archive."
  6. Email Notification: Strava will process your request and send an email to the address associated with your account once the archive is ready for download. This can take anywhere from a few minutes to a few hours, depending on server load and data volume.
  7. Download Archive: Follow the link in the email to download a ZIP file containing all your data.

• What it Includes: The bulk export is comprehensive, typically containing:

  • Activity Files: Individual activity files (often in FIT, TCX, or GPX format) for every recorded session.
  • Routes: Any routes you've created.
  • Posts & Comments: Your posts, comments, and kudos given/received.
  • Photos: Photos uploaded to your activities.
  • Other Data: Various other account-related data in CSV or JSON formats.

Understanding Exported File Formats

When you export data from Strava, you'll encounter several common file formats, each serving a slightly different purpose.

• GPX (GPS eXchange Format):

  • Purpose: A universal XML-based format for storing GPS data.
  • Content: Primarily geographical location (latitude, longitude), elevation, and timestamps.
  • Use Case: Excellent for sharing routes, importing into mapping software, or for basic navigation on GPS devices. It's the most widely compatible format for route data.

• TCX (Training Center XML):

  • Purpose: Developed by Garmin, this XML-based format is more comprehensive than GPX for training data.
  • Content: Includes GPS data, but also adds detailed sport-specific data such as heart rate, cadence, power, calories, and lap information.
  • Use Case: Ideal for detailed performance analysis in third-party software that supports TCX, providing a richer data set than GPX.

• FIT (Flexible and Interoperable Data Transfer):

  • Purpose: Garmin's proprietary binary file format, designed to be efficient and flexible for storing a wide array of fitness data.
  • Content: Contains the most comprehensive set of data, including all metrics found in TCX, plus additional sensor data, device information, and more granular details.
  • Use Case: Often the native format for data recorded by modern GPS devices. It's the preferred format for in-depth analysis and is supported by many advanced training platforms.

• CSV (Comma Separated Values):

  • Purpose: A simple, plain-text format for tabular data.
  • Content: Often used in bulk exports for non-activity specific data like a list of activities, routes, or account settings, presented in a spreadsheet-compatible format.
  • Use Case: Easy to open and analyze in spreadsheet programs like Microsoft Excel or Google Sheets.

Why Export Your Strava Data?

Exporting your training data is more than just a technical exercise; it's a strategic move for any serious athlete or fitness professional.

• Data Backup and Security: While Strava is reliable, having a local copy of your data protects you against unforeseen platform issues, account access problems, or accidental deletions. It's your personal archive of athletic history.
• Advanced Analysis: Many specialized training analysis tools (e.g., GoldenCheetah, TrainingPeaks, WKO5) offer more in-depth metrics, customizable charts, and predictive analytics than Strava. Exporting your data allows you to leverage these powerful platforms.
• Platform Migration: If you decide to switch to another training platform, having your data in standard formats (GPX, TCX, FIT) makes it significantly easier to import your entire training history, avoiding the loss of valuable context.
• Route Sharing and Navigation: Exporting a GPX file of a specific activity or route allows you to share it with others or load it onto a GPS device for navigation during future training sessions or races.
• Privacy and Data Ownership: Exporting your data reinforces your ownership of the information you generate. It empowers you to control where and how your personal training data is stored and utilized.
• Research and Personal Insight: For those with an analytical mind, having raw data can open up opportunities for personal research, trend analysis, and deeper insights into performance over time.

Important Considerations

• Processing Time for Bulk Exports: Be aware that requesting a full data archive can take time, especially if you have many years of activities. Plan accordingly if you have an urgent need for the data.
• File Sizes: A comprehensive bulk export can result in a large ZIP file, requiring adequate storage space on your device and a stable internet connection for download.
• Data Integrity: Always verify that the exported data accurately reflects your activities. While rare, discrepancies can occur.
• Third-Party Integrations: While this article focuses on direct Strava exports, many third-party apps and services can sync with Strava via its API, offering automated data transfer. Ensure you understand the privacy implications of connecting external services.
• Strava's Terms of Service: Always be mindful of Strava's terms of service regarding data usage and sharing, especially if you plan to use your exported data for commercial purposes.

Conclusion

The ability to export your training data from Strava is a fundamental feature that empowers athletes to take full control of their performance history. Whether for backup, advanced analysis, or platform migration, understanding these simple steps ensures that your hard-earned training data remains accessible and under your command. Regularly exporting your data is a best practice for any serious athlete, safeguarding your athletic legacy and opening doors to deeper insights into your performance.