How to Export Apple Health and Google Fit Activities to TCX for Strava (Free Method)

When using fitness trackers like the Xiaomi Smart Band 7, the companion Mi Fitness app may intermittently fail to sync running and cycling activities directly to Strava. While Mi Fitness natively supports data syncing with Apple Health, Suunto, and Strava, third-party sync disruptions can leave workouts trapped on your phone.

Commercial iOS apps such as HealthFit or RunGap can export workout files, but require paid subscriptions. Here is a 100% free workflow to export workout tracks in TCX format and upload them manually to Strava.

Step-by-Step Free Export Workflow

1. Sync Mi Fitness to Apple Health: In the Mi Fitness app, navigate to Profile → Connected apps → Apple Health and enable all workout sync categories.
2. Bridge to Google Fit: Install the free Google Fit app on iOS. Grant Google Fit read access to Apple Health workout and location data. Verify that your running sessions appear in Google Fit.
3. Export via Google Takeout: Go to Google Takeout in your web browser. Deselect all items except Google Fit, and request a download archive.
4. Extract TCX Activity Files: Once the archive is ready, download and extract the ZIP file. Inside the extracted archive, navigate to the Takeout/Fit/Activities/ directory. Each workout session is saved as an individual .tcx XML file containing GPS trackpoints, heart rate data, and timestamps.
5. Upload to Strava: Open Strava Manual Upload and upload your .tcx files directly. Strava will parse the GPS coordinates, splits, and heart rate telemetry seamlessly.