What data comes in
- ·Activities (rides, runs, swims)
- ·Power output and heart rate
- ·TSS / training load
- ·Distance and elevation
- ·Activity timestamps and duration
What Strava is good at
Tracking what you did. Strava is the best activity log in endurance sports. Every ride, every run, every swim — timestamped, with power and HR if you have sensors.
What it misses
How you feel. Whether you’re recovered. Whether today’s planned session is a good idea given the last 72 hours. Strava records the past. It doesn’t advise the present.
How Rudder uses it
Strava feeds the Load channel. Rudder looks at:
- ·Hard sessions in the last 3 days
- ·Consecutive training days without rest
- ·TSS trends (acute vs chronic)
- ·Form data (CTL – ATL)
Load alone doesn’t tell you what to do. But combined with recovery and feel, it completes the picture.
Best for
Cyclists and runners who track every session with Strava.
Example decision
Yesterday’s intervals + 2 hard sessions in 3 days. Today’s plan says threshold.
Rudder recommends MODIFY: swap threshold to Zone 2. Protect the training block.
Frequently asked
- What data does Rudder read from Strava?
- Activity type, duration, distance, heart rate, power (if available), and estimated training stress. Rudder uses this to calculate your training load and fitness trend.
- Do I need Strava Premium?
- No. Rudder reads from the standard Strava API. A free Strava account works.
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