{"id":35204,"date":"2023-09-06T11:24:46","date_gmt":"2023-09-06T09:24:46","guid":{"rendered":"https:\/\/getindya.com\/?p=35204"},"modified":"2026-11-03T17:10:46","modified_gmt":"2026-11-03T16:10:46","slug":"strava-synchronisation","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/strava-synchronisation\/","title":{"rendered":"Strava Synchronisation: Explained in Detail"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">We have done it! September begins with a major Kudo \ud83d\udc4d\ud83c\udffd We can now adapt your nutrition plan to your <\/span><b>training on <\/b><a href=\"https:\/\/www.strava.com\/\" target=\"_blank\" rel=\"noopener\"><b>Strava<\/b><\/a><span style=\"font-weight: 400\"> in real time.<\/span><\/p>\n<p><span style=\"font-weight: 400\">We are delighted to achieve unprecedented nutritional personalisation, and this is only the beginning. Our goal is integration with all devices providing relevant information, covering activity and rest, like the already integrated <\/span><b>Apple Health<\/b><span style=\"font-weight: 400\"> and <\/span><b>Google Fit<\/b><span style=\"font-weight: 400\">, but also biomarkers, glucose, body composition, genes and more. There is a long journey ahead, but exciting possibilities are opening up.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The app will notify you of adjustments to consider when preparing <\/span><b>meals<\/b><span style=\"font-weight: 400\"> and taking <\/span><a href=\"https:\/\/getindya.com\/en\/supplements-sports-performance\/\"><b>supplements<\/b><\/a><span style=\"font-weight: 400\"> , where applicable. Here, we explain our <\/span><b>Strava synchronisation<\/b><span style=\"font-weight: 400\"> in detail, including what still needs refining.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">How Can You Sync Your INDYA App with Strava?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">You can sync INDYA with Strava in four places:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Through the <\/span><b>app questionnaire<\/b><span style=\"font-weight: 400\"> completed when you start<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">During any <\/span><b>monthly review or adjustment<\/b><span style=\"font-weight: 400\"> of your plan<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">Through an <\/span><b>automatic adjustment<\/b><span style=\"font-weight: 400\"> of training<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">By tapping your photo in the app&#8217;s top-left corner and opening <\/span><b>Connected Apps<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29843 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/02SincroStrava.webp\" alt=\"strava-sync\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/02SincroStrava.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/02SincroStrava-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/02SincroStrava-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Everything You Need to Know About Strava Synchronisation<\/span><\/h2>\n<p><span style=\"font-weight: 400\">This is a major update. Here is how <\/span><b>Strava synchronisation <\/b><span style=\"font-weight: 400\">helps us achieve unprecedented personalisation.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>How Do We Adjust Nutrition?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">These <\/span><b>adjustments<\/b><span style=\"font-weight: 400\"> are complex, accounting for body composition goals, medical conditions, training adaptation, age, gender, how you feel and more. Broadly, adjustments happen at three levels: <\/span><b>calories, macronutrients and foods<\/b><span style=\"font-weight: 400\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">A simple example: you planned an <\/span><b>easy run<\/b><span style=\"font-weight: 400\">&nbsp;but felt good and switched to <\/span><b>800-metre intervals<\/b><span style=\"font-weight: 400\"> (something to discuss with your coach!). Once done, you need more <\/span><b>calories<\/b><span style=\"font-weight: 400\">&nbsp;and probably more <\/span><a href=\"https:\/\/getindya.com\/en\/carbohydrates-complete-guide\/\"><b>carbohydrates<\/b><\/a><span style=\"font-weight: 400\"> because intensity was higher than planned, plus more <\/span><b>protein<\/b><span style=\"font-weight: 400\"> because muscular impact was greater too.<\/span><\/p>\n<p><span style=\"font-weight: 400\">We do not necessarily replace every calorie burned. For example, if you seek a <\/span><a href=\"https:\/\/getindya.com\/en\/calorie-deficit-weight-loss\/\"><b>calorie deficit<\/b><\/a><span style=\"font-weight: 400\"> , we replace fewer. Nor do we replenish all <\/span><b>macronutrients<\/b><span style=\"font-weight: 400\">&nbsp;equally. We might replace all the <\/span><b>carbohydrates<\/b><span style=\"font-weight: 400\"> used, but not all the <\/span><b>fats<\/b><span style=\"font-weight: 400\">. This largely depends on intensity, duration, goals, competitions and more.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Do We Adjust Your Recipe or Replace It?<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Our priority is adjusting <\/span><b>calories and macronutrients<\/b><span style=\"font-weight: 400\"> within your existing recipe for practical reasons. You may already have bought the ingredients or prepared it. A different recipe might be impossible to make.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If that is insufficient, we can <\/span><b>add, modify or remove extras<\/b><span style=\"font-weight: 400\"> such as coffees, side dishes, desserts, pre-workout snacks, recovery meals and during-exercise fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Finally, if needed, we may suggest replacing the <\/span><b>recipe<\/b><span style=\"font-weight: 400\"> . For example:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">You planned chickpeas at 15:00 before training at 20:00, but your afternoon changes and you choose indoor cycling at 16:00. We notify you that you have added <\/span><b>intense training<\/b><span style=\"font-weight: 400\"> immediately after a planned pulse-based meal and recommend a more suitable recipe.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29844 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/03SincroStrava.webp\" alt=\"Strava synchronisation\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/03SincroStrava.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/03SincroStrava-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/03SincroStrava-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Real-Time Nutritional Adjustments<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Having a <\/span><a href=\"https:\/\/getindya.com\/\"><b>sports nutritionist<\/b><\/a><span style=\"font-weight: 400\"> who understands your case, monitors progress, explains decisions and follows up is a luxury now accessible to <\/span><b>amateur athletes<\/b><span style=\"font-weight: 400\">. This makes a difference, which is why sports nutritionists are central at INDYA.<\/span><\/p>\n<p><span style=\"font-weight: 400\">However, a <\/span><b>nutritionist<\/b><span style=\"font-weight: 400\"> has working hours, weekends, holidays and other athletes to support.<\/span><\/p>\n<p><span style=\"font-weight: 400\">With technology and these <\/span><b>integrations<\/b><span style=\"font-weight: 400\">, you no longer need to wait until Monday to tell your nutritionist about Saturday&#8217;s activity and receive adjustments afterwards, when they are less useful.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>More History, More Accuracy<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Studies estimate the <\/span><b>calorie expenditure<\/b><span style=\"font-weight: 400\"> of training types using <\/span><b>METs<\/b><span style=\"font-weight: 400\">. These evidence-based estimates are useful but general.<\/span><\/p>\n<p><span style=\"font-weight: 400\">An exciting part of integrating with <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> is that, if INDYA detects your <\/span><b>calorie expenditure<\/b><span style=\"font-weight: 400\"> trending up or down, we automatically adjust nutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Here is an example.<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\">Scientific estimates (<\/span><b>METs<\/b><span style=\"font-weight: 400\">) might predict expenditure for an easy 3-hour bike ride or 30 minutes of CrossFit, but <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> shows you expend less during that activity. We then adjust nutrition to the actual expenditure reported by <\/span><b>Strava<\/b><span style=\"font-weight: 400\">. Over a month, this difference between theory and your reality matters. NOW displays a notification such as:<\/span><span style=\"font-weight: 400\"><br \/><\/span><span style=\"font-weight: 400\"><br \/><\/span><i><span style=\"font-weight: 400\">\u201cWe have recalculated estimated energy expenditure for this training type because your Strava energy expenditure is decreasing\/increasing.\u201d<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400\">Pretty cool!<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Nutrition Adjustments Based on Heart Rate<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Another possible scenario:<\/span><\/p>\n<p><span style=\"font-weight: 400\">In September, cooler weather, a steadier routine and mountain training may have substantially lowered your <\/span><b>heart rate<\/b><span style=\"font-weight: 400\"> and calorie expenditure. Your watch reports lower expenditure adjusted to your heart rate. We calculate average<\/span><b> METs<\/b><span style=\"font-weight: 400\"> correlated at 98% with <\/span><b>calorie expenditure<\/b><span style=\"font-weight: 400\"> and use those average <\/span><b>METs<\/b><span style=\"font-weight: 400\"> to determine how many calories to replenish, adjusting in real time.<\/span><\/p>\n<p><span style=\"font-weight: 400\">We are also working on nutritional adjustments based on <\/span><b>time in zones<\/b><span style=\"font-weight: 400\">,<\/span><b> maximum heart rate<\/b><span style=\"font-weight: 400\"> and <\/span><b>VO2max<\/b><span style=\"font-weight: 400\"> , measured or estimated. Exciting things are coming!<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Planned Training vs Unexpected Changes<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">Sometimes we cannot anticipate what you will do. If we receive a <\/span><b>Strava workout<\/b><span style=\"font-weight: 400\"> that was not planned, we add it and adjust upcoming meals. We cannot retrospectively adjust your <\/span><b>pre-exercise fuelling<\/b><span style=\"font-weight: 400\"> or <\/span><a href=\"https:\/\/getindya.com\/en\/exercise-fuelling-basics\/\"><b>during-exercise fuelling<\/b><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Planning training in advance remains best, allowing us to optimise energy in preceding meals. Once we integrate with <\/span><b>TrainingPeaks<\/b><span style=\"font-weight: 400\"> (a little preview!), this will become easier.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29845 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/04SincroStrava.webp\" alt=\"Strava synchronisation\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/04SincroStrava.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/04SincroStrava-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/04SincroStrava-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p><br \/><br \/><\/p>\n<p><span style=\"font-weight: 400\"><br \/>\u00a0<iframe loading=\"lazy\" title=\"YouTube video player\" src=\"\/\/www.youtube.com\/embed\/V3EvHs0761c?si=ROZ4jteWRDChTaVg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/><\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Why Is a Strava Workout Sometimes Not Created?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">If you use <\/span><b>Strava synchronisation<\/b><span style=\"font-weight: 400\">, you may notice this occasionally. Here is how it works:<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Created and Nutrition Recalculated When<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">INDYA detects a completed workout in <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> and finds no planned workout that day.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">INDYA detects a completed workout in <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> and finds a previously planned workout in the same sport that you did not complete. It creates the Strava workout, removes the uncompleted one and recalculates nutrition based on your <\/span><b>actual activity<\/b><span style=\"font-weight: 400\">.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h3><strong>Not Created, but Nutrition Recalculated When<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">INDYA detects a completed workout in <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> in the <\/span><b>same sport<\/b><span style=\"font-weight: 400\">, lasting approximately the <\/span><b>same time<\/b><span style=\"font-weight: 400\"> and starting at practically the <\/span><b>same time<\/b><span style=\"font-weight: 400\"> as the planned workout. It matches and replaces the planned workout with Strava&#8217;s recorded activity.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<h3><strong>Neither Created nor Nutrition Recalculated When<\/strong><\/h3>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><span style=\"font-weight: 400\">INDYA detects a completed workout in <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> that differs substantially in time, sport or duration from planned activity. For example, an unplanned <\/span><b>Strava workout<\/b><span style=\"font-weight: 400\"> arrives in the morning while another workout remains planned that afternoon. We do not know whether you substituted the morning session for the afternoon one or intend to do both.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">We therefore prefer not to create the workout received from <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> or recalculate nutrition, because your plans for the later session are unclear.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In <\/span><b>NOW<\/b><span style=\"font-weight: 400\">, we explain this. If you will not complete the later workout, one option is opening Adjust, removing it and manually adding the workout completed with <\/span><b>Strava<\/b><span style=\"font-weight: 400\">. This manual change recalculates nutrition using the day&#8217;s actual activity.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29846 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/05SincroStrava.webp\" alt=\"Strava synchronisation\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/05SincroStrava.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/05SincroStrava-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/05SincroStrava-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Strava Synchronisation: What Still Needs Resolving?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">If activity does not sync with <\/span><b>Strava<\/b><span style=\"font-weight: 400\">, we cannot capture it yet. For example, without turning on your watch during CrossFit, <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> does not record the activity, so neither can we.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you planned one running workout, such as progressive hill repetitions, but completed another, such as short intervals, we may match them because they share a sport. <\/span><b>Strava<\/b><span style=\"font-weight: 400\"> reports the sport rather than the workout type. We do not yet identify this through <\/span><b>heart rate or intervals<\/b><span style=\"font-weight: 400\">, but plan to in the near future.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Activities shorter than 10 minutes are excluded because they do not justify a <\/span><b>nutritional adjustment<\/b><span style=\"font-weight: 400\">. Some may slip through as we refine things: a 15-minute cycling commute, for example, may register as training. We will improve this soon.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><strong>Already Resolved<\/strong><\/h3>\n<p><span style=\"font-weight: 400\">We now remove duplicates generated by <\/span><a href=\"https:\/\/www.whoop.com\/eu\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Whoop<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29847 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/06SincroStrava.webp\" alt=\"Strava synchronisation\" width=\"1001\" height=\"501\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/06SincroStrava.webp 1001w, https:\/\/getindya.com\/wp-content\/uploads\/06SincroStrava-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/06SincroStrava-768x384.webp 768w\" sizes=\"auto, (max-width: 1001px) 100vw, 1001px\" \/><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">We continually iterate. Follow our progress in our <\/span><a href=\"https:\/\/strava.app.link\/DyJ2hY1lQCb\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Strava Club.<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400\">Thank you for reading.<\/span><\/p>\n<p><br style=\"font-weight: 400\" \/><br style=\"font-weight: 400\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>INDYA now syncs with Strava. How does this change the game? We explain it in detail.<\/p>\n","protected":false},"author":5,"featured_media":23702,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1],"tags":[],"class_list":["post-35204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categoria"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35204"}],"version-history":[{"count":2,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35204\/revisions"}],"predecessor-version":[{"id":35601,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35204\/revisions\/35601"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/23702"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}