Selective sync guide

Choose what reaches your Strava feed.

Keep a walk or indoor session in Apple Health while sending the rides you choose to Strava. WorkoutPort uses rules you can inspect and change.

Set up one rule first

  1. Read your workouts. In Workouts, grant Apple Health read access and load the date range you need. Only data that Health makes available can appear. Viewing and exporting workouts does not require Health write permission.
  2. Connect Strava. Open Rules, connect, and check the destination athlete. Strava authorization includes activity read and write access so WorkoutPort can upload and check for duplicates.
  3. Choose a sport and a date. For example, choose Cycling and a minimum distance of 15 km. New rules start from today; keep that date to exclude older rides, or change it deliberately. Add route, source, device, weekday, or other thresholds only when you need them.
  4. Check the preview count. Review the count of matching loaded workouts, then save the rule. A workout can match any enabled rule, so review every rule if you add more. An explicit Any workout type rule can include all sports; an empty rule list cannot enable background auto-sync.
  5. Enable Auto-sync eligible workouts. WorkoutPort tries matching workouts when the app opens or iOS allows it to run in the background. Check the result in Workouts; an upload still processing on Strava is not a completed activity.

With only the Cycling 15 km+ rule enabled, a 28 km ride can match while a 6.2 km run does not. This is an example, not a live upload or a timing guarantee.

A rule does not create missing data

Routes and sensor records depend on what the recording app saved to Apple Health and what Health can return. A route-required rule waits for a readable route. WorkoutPort does not invent GPS points or heart-rate, power, or cadence samples. iOS background scheduling, Health delivery, connection problems, and Strava processing can delay a transfer.

If a workout needs attention, open it in Workouts to inspect the route and upload state. A possible duplicate or an uncertain previous submission needs review before another copy is sent. Opening the app can resume pending work; automatic sync is best effort.

Send one workout or export a file

Manual upload is separate from background rules. Select a workout in Workouts and use its upload action when you want to send it deliberately, even with background auto-sync off. Check the available data and any warnings first.

For a local copy, use the workout’s export controls. FIT and TCX can carry available workout records; GPX is for available route points. CSV and Markdown ZIP offer other ways to inspect or keep your data. Formats have different limits, and a file cannot restore measurements the source did not provide. Other services may require manual file import rather than a direct connection.

Opening a FIT, TCX, or GPX file shows an import preview. Writing it into Apple Health requires separate confirmation and Health write access; uploading the original file to connected Strava does not require a Health write.

When Strava’s own Health connection is enough

Strava offers manual import and automatic uploads for workouts recorded with Apple’s Workout app in the past 30 days. Its documented Health import excludes workouts saved by other apps. If that fits your routine, the native connection may be enough. See Strava’s Apple Health guide for its current limits and setup.

WorkoutPort is useful when you want explicit sport, date, route, source, or device rules and file exports. It can read workouts other apps saved to Health, subject to access and available data. Avoid enabling overlapping automatic upload paths for the same workouts; check your Strava history before retrying a transfer.

Sync and file exports remain free

Health viewing and analysis, Strava sync, file export/import, Classic sharing, duplicate safety, and privacy controls remain free. WorkoutPort Pro adds advanced creative sharing and personalization. The app shows current localized purchase options and prices, with restoration in Settings. Optional tips unlock no features.

Health data stays on your device until you choose to export, share, or sync it. Read the privacy details or visit support if a transfer needs help.