If you want to track your indoor cycling workouts, you might wonder how to use Strava on a stationary bike. The good news is, it’s very possible and a great way to keep all your fitness data in one place. This guide will walk you through the simple methods, from the easiest to the most advanced, so you can get your rides logged accurately.
You’ll need to connect your stationary bike to Strava indirectly, as the app itself doesn’t control the bike. The key is using a device or another app to record the workout and then share it with Strava. Let’s look at your main options.
How to Use Strava on a Stationary Bike
There are a few reliable ways to get your stationary bike workout into Strava. The best method for you depends on the equipment and tech you already have.
Method 1: Using a Fitness Tracker or Smartwatch
This is one of the most popular methods. If you wear a device like a Garmin, Apple Watch, Fitbit, or Whoop, you can record your ride on that device.
* Start an “Indoor Cycling” workout on your device.
* Wear it during your entire session on the bike.
* Save the workout when you’re finished.
* The data will usualy sync to Strava automatically if you have linked the accounts.
This method captures heart rate and estimated calories well, but distance and speed might be less accurate since you’re not moving.
Method 2: Connecting a Smart Bike or Trainer
If you have a smart stationary bike (like Peloton, Echelon, or NordicTrack) or a smart trainer with a regular bike, you can get detailed data.
* Link Strava in the bike’s app. Look in the settings or account section of your bike’s tablet app (like the Peloton app).
* Grant permission for it to share workouts with Strava.
* After each ride, the workout summary (duration, calories, sometimes cadence) will be sent to your Strava profile automatically.
This is a very hands-off and reliable approach once it’s set up.
Method 3: Using a Cycling Computer with Sensors
For the most accurate data, use a dedicated cycling computer (like from Garmin or Wahoo) paired with sensors.
* Attach sensors like a cadence sensor to your stationary bike’s crank arm.
* Pair the sensors to your cycling computer.
* Start an indoor ride on the computer.
* After saving, it syncs to Strava with rich data like cadence and sometimes estimated power.
Method 4: Manual Entry in the Strava App
No devices? You can always add a workout manually. It’s simple but less detailed.
* Open the Strava app and tap the “+” icon.
* Select “Manual Activity.”
* Choose “Ride” as the sport type.
* Enter your workout details: title, time, distance (if your bike console shows it), and calories.
* Tap “Create” to save it to your profile.
Step-by-Step Setup for Automatic Syncing
To get workouts from other apps (like Peloton or Zwift) into Strava automatically, follow these steps.
1. Open the Strava app on your phone and go to Settings.
2. Tap on “Link Other Services.”
3. Find the service you use (e.g., Peloton, Zwift, Garmin, Apple Health) and select it.
4. You’ll be prompted to log into that service and approve the connection.
5. Once linked, your future workouts from that service will appear in Strava without you having to do anything.
Remember to check that the connection is active every once in a while, as permissions can sometimes expire.
Why Your Stationary Bike Distance Looks Wrong
You might notice your indoor ride shows a very low or strange distance. This is normal. Since GPS is off, Strava and other devices often estimate distance poorly for stationary workouts. Focus on metrics like time, heart rate, and cadence instead of distance for indoor rides. You can even edit the activity on Strava to remove the distance field if you want.
Getting the Most Accurate Data
To make your logged workouts as useful as possible, a little setup goes a long way.
* Use a Heart Rate Monitor: This is the single best addition for tracking effort. A chest strap or armband syncs to your watch or phone.
* Add a Cadence Sensor: This measures your pedal strokes per minute (RPM). It’s affordable and gives you a key cycling metric.
* Calibrate if Possible: Some smart bikes and trainers allow calibration. Check your manufacturer’s instructions to ensure power and resistance data is accurate.
* Name Your Activities Consistently: Use clear titles like “Indoor Ride – Intervals” or “Peloton – Power Zone.” This helps you search your training history later.
Tips for Beating Boredom and Staying Motivated
Riding inside can get monotonous. Here’s how Strava can help keep you engaged.
* Join Clubs: Strava has many indoor cycling and virtual ride clubs. You can see other’s workouts for motivation.
* Set Goals: Use Strava’s goal-setting feature to aim for a weekly time or calorie target.
* Compete on Segments: Some virtual worlds, like Zwift, have Strava segments. You can try to get the KOM/QOM!
* Share Your Rides: Posting your workout can create accountability and you might encourage friends to join you.
Frequently Asked Questions (FAQ)
Can I use the Strava app by itself on a stationary bike?
No, the Strava mobile app’s recording feature relies on GPS. Since you’re not moving, it won’t record a proper workout. You need to use one of the connected methods or manual entry described above.
How do I connect my Peloton to Strava?
On your Peloton bike screen, tap the three dots in the bottom right. Go to “Settings” > “Connections.” Select Strava and log in to authorize the connection. All future rides will auto-post.
Why won’t my indoor ride sync to Strava?
First, check the connection in Strava’s “Link Other Services” menu. If it’s connected, try disconnecting and re-linking the service. Also, ensure you saved the workout properly on the original device or app.
Is there a way to track stationary bike on Strava for free?
Yes, absolutely. The manual entry method is completely free. Using a basic fitness tracker or your phone’s health app (like Apple Health or Google Fit) to record and sync is also free.
What’s the best device for tracking indoor cycling?
A heart rate monitor paired with a device that can record an “Indoor Cycling” workout is best. This could be a smartwatch, a cycling computer with sensors, or even your phones health app if it supports it.
How can I make my stationary bike rides more social on Strava?
Join clubs focused on indoor training, give kudos to others doing indoor rides, and use the comment feature. You can also create a group challenge with friends to see who can log the most indoor time each week.
Getting your stationary bike workouts into Strava helps you see your full fitness picture. Whether you choose automatic sync from a smart bike or simply enter your time manually, you’re building a valuble record of your effort. With a few tweaks, you can ensure the data is accurate and helpful for reaching your fitness goals.