Upload an existing GPS file
Best when a watch, bike computer, or another tracking app recorded the ride or run even though Strava did not.
Create a fresh TCX file
Best when nothing recorded at all and you need to rebuild a believable activity with route and metrics.
Log a manual activity
Best when you only care about the date, title, time, and distance and do not need a GPS map.
Can you add a manual activity to Strava?
Yes. Strava gives you two broad ways to add a missing workout. The first is a file upload: GPX, TCX, and FIT are the usual formats, and this is the best route when you want GPS data, a map, and a more complete activity record. The second is a manual activity entry, where you type in the sport, date, distance, and duration yourself.
The difference is important. Manual entry is fine for keeping your training log complete, but it does not recreate route data. You will not get a map, and advanced metrics are limited. If you care about the route, timing detail, or a more normal-looking uploaded activity, a file import is usually the better answer.
Option 1: Upload a GPS file from your device
Start here if you had another device running. Maybe your watch recorded the session even though the Strava app did not. Maybe your bike computer saved a FIT file. Maybe Garmin Connect, Wahoo, Apple Health, or another app has the workout even if it never reached Strava. In that case, export the activity file and upload it manually.
GPX works well when the goal is to restore the route line. TCX is usually better when you want timestamps or richer workout context. If you already have the file, the next step is simple: follow the ForgePace guide on how to manually upload an activity to Strava. If the source file is specifically TCX, the dedicated TCX upload guide walks through that flow in more detail.
Option 2: Create a TCX file from scratch
If no device recorded anything, this is the best recovery method. Instead of accepting a blank gap in your history, you can build a new TCX file based on the workout you actually did. With ForgePace, you provide the starting location, duration, and activity type, then generate a realistic activity file ready for Strava import.
This approach is useful because TCX gives you more than a manual note. You can recreate a mapped route and keep the workout in the same general format Strava expects from a normal upload. That is why TCX is often the strongest fallback when the original ride or run was never recorded anywhere. If you want a direct starting point, open the ForgePace TCX generator, build the file, and then upload it into Strava.
Option 3: Log a manual activity on Strava
Manual entry is the simplest fallback when you do not need GPS at all. You can still backdate the activity, set the sport type, add distance and duration, and keep your weekly totals accurate. For easy recovery after a forgotten recording, that can be enough.
The tradeoff is that the activity stays lightweight. No route map, no full GPS timeline, and fewer details than a proper file upload. If preserving the visual route or deeper metrics matters to you, use manual entry only as the last option rather than the preferred one.
Why use a TCX file instead of manual entry?
A TCX upload is closer to a normal Strava activity. It can show a route map, preserve a point-by-point timeline, and include richer fields such as heart rate or watts when the file has them. That makes the workout feel like a recovered activity rather than a placeholder note.
In practice, that also means better compatibility with the way people actually use Strava. When the route and timestamps are clean, kudos work normally, the activity looks complete in your history, and route-based matching such as segments is possible. A plain manual entry cannot do that because there is no GPS data behind it.
FAQ
Can Strava recover a deleted activity?
Usually not by itself. If the activity file still exists on your watch, bike computer, Garmin Connect, Wahoo account, Apple Health export, or another source, you can upload it again. If no source file exists, the practical fallback is to recreate the session with a new GPX or TCX file or log it manually with the correct date, distance, and notes.
Can I backdate an activity on Strava?
Yes. Imported and manual activities can be saved with the original workout date and time, which is useful when you are filling in a missed session after the fact. The important part is matching the date, duration, and route as accurately as possible so the activity fits your training log and does not confuse weekly totals, challenge progress, or analysis tools.
Does Strava accept GPX files?
Yes. Strava accepts GPX, TCX, and FIT files for manual uploads. GPX is often enough when you mainly need route geometry, while TCX is better when you want timestamps, laps, heart rate, cadence, or power data. If you forgot to record completely, choose the format based on how much detail you need the rebuilt activity to include.
Rebuild the missing workout
Use ForgePace to turn a forgotten recording into a Strava-ready file
If nothing recorded and you still want the activity in Strava, ForgePace gives you the fastest recovery path: create a realistic TCX or GPX file, upload it, and fill the missing gap in your training history.