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Strava Activity Types - Complete Support

This document lists all officially supported Strava activity types and how they're handled by the supercompensation system.

Activity Type Categories

🏃‍♀️ Running Activities

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
Run 100 1.0 100 Standard road running
TrailRun 100 1.15 115 Higher due to terrain
VirtualRun 100 1.0 100 Treadmill running

🚴‍♀️ Cycling Activities

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
Ride 80 1.0 80 Standard road cycling
VirtualRide 80 1.0 80 Indoor trainer
MountainBikeRide 80 1.2 96 Higher due to terrain/technique
GravelRide 80 1.1 88 Moderate increase vs road
EBikeRide 80 0.7 56 Lower due to assistance
EMountainBikeRide 80 0.8 64 Lower than regular MTB
HandCycle 80 1.0 80 Upper body cycling
Velomobile 80 1.0 80 Enclosed cycling

🏊‍♀️ Swimming Activities

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
Swim 120 1.0 120 Pool swimming
OpenSwim 120 1.1 132 Higher due to conditions
KiteSwim 120 1.3 156 High technique demands

🚣‍♀️ Rowing/Paddling Activities

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
Rowing 110 1.0 110 Standard rowing
Canoeing 110 1.0 110 Canoe paddling
Kayaking 110 1.0 110 Kayak paddling
StandUpPaddling 110 0.9 99 Lower than kayaking

⛸️ Skating/Winter Sports

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
InlineSkate 85 1.0 85 Inline skating
IceSkate 85 1.0 85 Ice skating
BackcountrySki 85 1.3 110.5 High intensity, full body
AlpineSki 85 0.9 76.5 Lower than XC skiing
NordicSki 85 1.1 93.5 Classic endurance sport
SkiteSki 85 1.0 85 Skate skiing
Snowboard 85 0.95 80.75 Similar to alpine skiing
Snowshoe 85 1.2 102 Higher than hiking due to snow

🥾 Hiking/Climbing Activities

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
Hike 40 1.0 40 Standard hiking
Walk 40 0.6 24 Lower than hiking
RockClimbing 40 1.0 40 Technical climbing
Climbing 40 1.0 40 General climbing

🏋️‍♀️ Strength/Conditioning

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
WeightTraining 70 0.8 56 Anaerobic, lower TSS
StrengthTraining 70 0.8 56 Similar to weight training
HIIT 70 1.5 105 Very high intensity
CrossTraining 70 1.1 77 Mixed modalities
Workout 70 1.0 70 General workout

🧘‍♀️ Low Intensity Activities

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
Yoga 70 0.4 28 Very low intensity
Pilates 70 0.5 35 Low-moderate intensity
Meditation 70 0.1 7 Minimal physical load
Barre 70 0.6 42 Moderate intensity

⚽ Sports Activities

Strava Type Base TSS/hr Adjustment Final TSS/hr Notes
Soccer 70 1.3 91 High intermittent intensity
Basketball 70 1.4 98 Very high intermittent
Tennis 70 1.2 84 High intermittent
Hockey 70 1.5 105 Very high intensity
Rugby 70 1.4 98 High contact sport intensity
Boxing 70 1.6 112 Extremely high intensity
MartialArts 70 1.3 91 High intensity, technique
Volleyball 70 1.0 70 Moderate intensity
Golf 70 0.5 35 Low intensity

Recovery Demands by Sport Category

High Recovery Demand (1.5x base recovery time)

  • Running (all types) - High impact stress
  • Rowing/Paddling - High power output demands

Moderate Recovery Demand (1.0x base recovery time)

  • Cycling (most types) - Lower impact
  • Swimming - Non-impact, full body
  • Skating/Winter Sports - Variable impact
  • Most Sports - Intermittent demands

Low Recovery Demand (0.5x base recovery time)

  • Hiking/Walking - Low intensity, long duration
  • Yoga/Pilates - Very low intensity
  • Golf - Minimal physical stress

Cross-Training Recommendations

The system provides sport-specific cross-training suggestions:

After Running

  • Swimming (non-impact cardio)
  • Easy cycling (active recovery)
  • Aqua jogging (running-specific, no impact)

After Cycling

  • Running (impact training for bone density)
  • Swimming (upper body strength)
  • Hiking (active recovery)

After Swimming

  • Running (weight-bearing exercise)
  • Cycling (leg strength maintenance)
  • Yoga (flexibility, shoulder mobility)

Environmental Adjustments

The system also considers:

  • Elevation gain (affects running more than cycling)
  • Heart rate intensity (sport-specific zones)
  • Speed/pace (sport-specific thresholds)
  • Race flag (workout_type = 1) for extended recovery protocols

Usage

All activity types are automatically detected from Strava and processed with appropriate sport-specific calculations for:

  • Training load (TSS equivalent)
  • Recovery time requirements
  • Cross-training recommendations
  • Intensity zone analysis