The basic connection process
Connecting your Garmin to Strava takes about five minutes and happens in two places: first on Strava's website to give permission, then on your Garmin device to turn on automatic uploads. The connection is one-way — your Garmin sends workouts to Strava, but Strava does not send data back to your Garmin. Once connected, every run, bike ride, or swim you record on your Garmin will appear in your Strava feed automatically.
You will need a Strava account (free or paid) and a Garmin device that records activities — this includes most Garmin smartwatches, running watches, and cycling computers made in the last several years. Older Garmin models may not support this connection; if you are unsure whether yours does, check your device's manual or search "Garmin [your model number] Strava" online.
The reason for the two-step process is that Strava needs your permission to receive data from Garmin before your watch can start sending it. This protects your privacy — Garmin will not push your workouts anywhere without you explicitly allowing it.
Key Takeaways
- You must authorize the connection on Strava's website first, using your Strava login and allowing Garmin to share your data.
- After authorizing on Strava, go to your Garmin device settings and turn on the Strava upload feature in the Connected Features or Notifications menu.
- Once enabled, every activity you record on your Garmin will upload to Strava automatically within a few minutes of finishing.
- If uploads stop working, check that your Garmin is connected to Wi-Fi or Bluetooth to your phone, since the device needs internet to send data.
Authorizing Strava on the Strava website
Open a web browser on your computer or phone and go to Strava.com. Log in with your email and password. Click the menu icon (three horizontal lines) in the top left corner, then select "Settings." From the Settings page, look for a section called "Connected Apps" or "Integrations" — the exact name varies depending on whether you have a free or paid Strava account, but it will be near the bottom of the menu.
Click on Garmin in the list of available apps. Strava will show you a blue button that says something like "Connect" or "Authorize." Click it. You will be taken to a Garmin login page. Enter your Garmin Connect username and password — this is the account you use to log into Garmin's website or the Garmin Connect app on your phone. After you log in, Garmin will ask you to confirm that you want to allow Strava to receive your activity data. Click "Allow" or "Authorize." You will be sent back to Strava, and the page should now show that Garmin is connected.
If you do not have a Garmin Connect account, you will need to create one before this step. Go to Connect.Garmin.Com, click "Create Account," and follow the prompts. You can use any email address, and it does not have to match your Strava email.
Turning on uploads in your Garmin device settings
On your Garmin watch or device, open the Settings menu. The exact path depends on your model, but look for an option called "Connected Features," "Notifications," "Connectivity," or "Data Sharing." Tap into that menu and look for "Strava" in the list. You should see a toggle or switch next to it — turn it on.
Some Garmin devices also have a separate "Upload" or "Auto Upload" setting. If you see this option, make sure it is turned on as well. This tells your Garmin to send activities to the cloud automatically rather than waiting for you to manually upload them.
After you enable Strava uploads on your device, your Garmin will need to sync with the internet. This happens automatically if your watch is connected to your phone via Bluetooth and your phone has internet access, or if your device connects directly to Wi-Fi. Wait a minute or two for the sync to complete, then record a short test activity — a five-minute walk is enough — and finish it. Within a few minutes, that activity should appear in your Strava feed.
What happens after you connect
Once the connection is active, your Garmin will upload activities to Strava without any action from you. You do not need to open the Strava app or do anything on your phone — the upload happens in the background as long as your Garmin has internet access. Most activities appear within five to fifteen minutes of finishing, though occasionally it can take up to an hour.
Your Garmin will upload the full activity data: distance, time, pace or speed, elevation gain, heart rate if your device records it, and any splits or laps you created during the workout. Strava will then process this data and make it available in your feed, where you can add a title, description, or photo if you want.
The connection remains active until you manually disconnect it. You can turn off uploads temporarily by disabling Strava in your Garmin device settings, or you can disconnect completely by going back to Strava Settings and removing Garmin from your Connected Apps.
Troubleshooting uploads that are not working
If you finish an activity on your Garmin but it does not appear in Strava after an hour, first check that your Garmin is connected to the internet. If your device connects via Bluetooth to your phone, make sure Bluetooth is turned on and your phone is nearby. If your Garmin connects directly to Wi-Fi, check that Wi-Fi is enabled on the device and that you are connected to a network. Your Garmin will not upload data without internet access.
Next, verify that Strava uploads are still enabled on your Garmin. Go back to Settings and check that the Strava toggle is on. Sometimes a software update or a factory reset will turn off connected features, so this is worth checking even if you know you enabled it before.
If uploads are enabled and your Garmin has internet, try manually syncing your device. On most Garmin watches, you can do this by opening the Garmin Connect app on your phone, opening your device settings, and tapping "Sync Now." This forces your watch to send any pending activities when ready. If the activity appears in Strava after this, the connection is working — it may just have been delayed.
If the activity still does not appear, check that your Garmin Connect account and Strava account are still linked. Go back to Strava Settings and look at Connected Apps. If Garmin is no longer listed or shows a "Reconnect" button, the authorization has expired. Click the button to re-authorize, and then try uploading an activity again.
Using Strava features with your Garmin data
Once your activities are in Strava, you can use Strava's social and tracking features with them. You can mark segments — specific stretches of road or trail that Strava users compete on — and see how your time compares to others. You can follow friends and see their activities in your feed. You can join clubs and challenges. All of this works with activities uploaded from your Garmin just as it does with activities recorded in the Strava app itself.
One thing to note: Strava's paid subscription (Strava+) unlocks features like segment filtering, training plans, and detailed performance analytics. These features work with Garmin data, but you do not need a paid subscription to upload activities or use basic Strava features. The connection itself is free regardless of which Strava plan you have.
Disconnecting your Garmin from Strava
If you want to stop uploading activities to Strava, you have two options. The easiest is to turn off Strava in your Garmin device settings — this pauses uploads without disconnecting the accounts. Your Garmin will stop sending activities to Strava, but the authorization remains in place, so you can turn it back on anytime without re-entering passwords.
If you want to fully disconnect the accounts, go to Strava Settings, find Connected Apps, and click the button next to Garmin that says "Disconnect" or "Remove." This revokes Strava's permission to receive data from your Garmin account. If you reconnect later, you will need to go through the authorization process again.
Frequently Asked Questions
Can I upload activities to Strava from my Garmin without connecting them?
Yes. You can manually upload activities by opening the Garmin Connect app on your phone, selecting an activity, and tapping the Strava icon to share it. This is slower than automatic uploads, but it works if you do not want to set up a permanent connection or if you only want to share certain activities.
Will connecting Garmin to Strava drain my watch battery?
No. The connection itself uses no extra battery. Uploads happen when your Garmin syncs with the internet, which it does anyway to update weather, notifications, and other data. You will not notice any difference in battery life.
What if I have multiple Garmin devices?
You can connect all of them to the same Strava account. Each device will upload its activities independently. If you record the same activity on two devices by accident, both versions will appear in Strava, and you can delete the duplicate manually.
Does Strava send my data back to my Garmin?
No. The connection is one-way only. Strava does not modify or send information back to your Garmin device. Your Garmin records activities the same way it always has — Strava just receives a copy of the data after the activity is finished.
Why is my activity showing different stats on Strava than on my Garmin?
Strava sometimes recalculates distance and elevation based on its own maps, which can differ slightly from your Garmin's calculations. This is normal and usually a difference of less than five percent. If the difference is large, check that your Garmin had a good GPS signal during the activity — poor signal can cause inaccurate recording on either device.