Essential Strava guide: Tips and tricks to take your training to the next level

Top tips for training with the world's most popular app for runners, riders and swimmers
How to master Strava

If you're a Strava user, you have one of the most feature-packed and motivating fitness platforms at your fingertips. Packed with great features such as Segments, Strava Clubs, Route Builder and the ability to add friends and compete in challenges, it's one of our fave fitness platforms for logging your workouts.

Strava's success is owed not so much to the wealth of data it shows about your training but to the community it has created as it evolves into a social network for athletes.

Essential reading: Strava compatible watches to own

By chalking up over fifteen million activities a week, Strava has achieved gamification on a grand scale, encouraging even the most casual partakers to turn their local multi-use towpath into a time trial.

Whether you're planning to use Strava for the first time or you want to discover the features that hide behind its premium Strava Summit subscription, we've pulled together our top tips to get the most out of the platform.

And don't forget to join our Strava Run Club. Click the link above and get involved. Own our leaderboards, leave us kudos, supportive/offensive comments and see who clocks up the most miles in the team. Get involved.

Hook up your wearable tech

Essential Strava guide: Tips and tricks to take your training to the next level

While the app will suit many users' needs, a smartphone isn't the only way to get your activity data into Strava's hands. Luckily, Strava plays nicely with a range GPS sports watches and specialist cycling devices.

Essential reading: How to link Garmin and Strava

All Garmin, Polar and Suunto sports watches and even some smartwatches will push data to Strava automatically, just by pairing your account in the dashboard. Once you get home and sync your run to the paired app, it will appear in your activities list.

However, it's not just standard fitness gear. Fitbit has an interesting partnership with Strava with two-way syncing of data, which not only enables Fitbit tracked workouts to appear in the app, but also give you credit for Strava-tracked sessions against your Fitbit step/calorie goal.

Cyclists after a weatherproof heads-up display may opt to swap their smartphone for a GPS-enabled cycle computer. If you're a swimmer, the Form smart swimming goggles play nice with Strava too and we've found works really well.

Build new routes

Essential Strava guide: Tips and tricks to take your training to the next level

If you're struggling to find new places to run the Route Builder can do it for you. You pick the start and finish points on the map and Strava will suggest routes based on data where most users run, helping you find those paths and trails that don't show on Google.

You can even find flatter routes by hitting the Min Elevation tab on the toolbar, which is great for people whose home is sandwiched between hills, although not so good for your basal metabolic rate.

Essential Strava guide: Tips and tricks to take your training to the next level

So what can you do with it once you're done? Well, once the route is saved you can load it from menu when you start a run or ride. But Strava also lets you export a route using GPX. That means the file can be used on devices like the Garmin Forerunner 935, for guidance while running or hiking.

Break your own records

Essential Strava guide: Tips and tricks to take your training to the next level

Race the same segment twice and Strava will automatically award you a virtual trophy for your fastest attempt. Each segment has its own Personal Record (PR), so it's not uncommon to walk away with multiple gold trophies after a particularly long and successful slog.

Probably our favourite feature when competing with yourself is the simple, yet hugely smart ‘Matched Runs’. One of the first things you’ll see in an activity breakdown, the feature will recognise if you ran the exact same route before and tally those figures in a handy graph. Run the same route many times over a period and you begin to see clear trends on your fitness level and effort over time. It’s especially useful when you run the same race multiple times, showing easily digestible and instant information on your performance.

Essential Strava guide: Tips and tricks to take your training to the next level

If the challenge of beating your own times loses its appeal, Strava Challenges provide monthly trials such as 'run a 10k' or 'climb 4,810m (the height of Mont Blanc)'. Join one from the app's Challenges menu and any activity you record for that month will count towards your total. If you succeed, that challenge's badge will be added to your Trophy Case for all to see.

Break someone else's

That quiet stretch of road you thought only you frequented? Bad news - you're 46th on the leaderboard, and the only way to climb that mountain is to fight your way to the top. Each segment, no matter how short or mundane, offers its own fiercely-contested seat: KOM/QOM (King/Queen of the Mountain).

Strava fun: Most impressive Strava GPS drawings we've seen so far

Taking a KOM/QOM isn't actually as difficult as it sounds - especially if you choose your target carefully. Watch out for the same names cropping up on multiple segments; you may have more luck on a road less travelled. Once you've got to know the segment and taken a few trial runs, wait for the wind at your back and go for it.

Got your little gold crown of pixels? Congrats! Now it's time to watch your throne, defending it from "KOM Hunters" - roaming cowboys breezing through towns on their carbon fibre steeds, pillaging top spots and racking up thousands of KOM/QOMs each.

Maintaining the top spot can easily become an obsession, creating heated one-on-one battles that quickly turn personal or push users to throw caution to the wind; in 2010, one poor soul was killed during a desperate attempt to retake his crown from a usurper, prompting a (failed) lawsuit against Strava from his family.

Community challenges

Essential Strava guide: Tips and tricks to take your training to the next level

Strava is no slouch when it comes to creative and interesting ways to keep its users happy, with a constant flow of new community features designed to motivate, as well as promote the features of the service.

These come in many guises, including large-scale partnered campaigns with other brands. Strava also promotes its own campaigns including The Last Mile, which donated money to charity if people running a half marathon or marathon recorded their last mile as the fastest.

The latest campaign, Escape Plan, challenges athletes to be active five days a week for four weeks. That exercises only needs to be for more than 15 minutes and includes 32 activities across the Strava platform. Take part and you’ll not only gain access to a month of its Strava Summit subscription service, but you can download a host of social filters for your Instagram, print out training schedules for your fridge or customise your stories with specially-designed of Strava gifs.

The campaign starts on 2 September, so make sure you sign up here to be part of it.

Hook up a heart rate sensor

Essential Strava guide: Tips and tricks to take your training to the next level

To get the most from Strava you'll want to use a heart rate sensor to add in all that lovely biometric data, including unlocking the Relative Effort data for Summit users.

If you're running or cycling with your phone, you'll need to invest in a heart rate monitor. Pretty much every sports watch going as a heart rate monitor built in and you can even get headphones with HR tracking powers. We've listed the best heart rate monitors, so you can find something that works with your smartphone.

Check your Relative Effort

Essential Strava guide: Tips and tricks to take your training to the next level

One for Summit users, the Relative Effort shows how hard you worked in your session. It's a neat feature, as it's one of the few tools that crunch the numbers of your heart rate and feed it back in a clear format. To access it you'll need to have a heart rate sensor hooked up to Strava, which will then gauge how much of your run was spent in specific zones. The higher the number, the more you suffered.

The higher the number, the more effort you put in based on your historical data. The idea being that your training efforts across disciplines can be reported in an easily comparable format. It also combines the heart rate data with the time you’ve spent training to give an accurate overview of your effort - sometimes training at a slower pace for longer is harder work than training full out for a shorter session.

Relative Effort can be viewed as an instant review of your performance in an activity or as your overall effort over the previous week, measured against an average of the last 12 weeks. You may have put your all into that 10k today, but if you did very little the rest of the week then Relative Effort can easily show that. You can then use that data to plan your training load going forward, whether that’s rest. upping the mileage or switching over to another type of exercise.

Join a run club

Essential Strava guide: Tips and tricks to take your training to the next level

Strava now boasts virtual run clubs, where you can join leaderboards among real users. There are run clubs hosted by brands like Garmin, as well as just people in your local area. In the Strava app you can search for clubs via location or name, sign up and take part just for going for runs and cycles.

Just head to Explore and you'll be presented with some suggestions. Tap 'Find a club' and choose a type of sport. Tapping 'current location' will just show you ones locally, or if you're looking for a specific club or brand, just type it in.

And we've made one for you. The Wareable Run Club is live, and we're building a community of like-minded runners who love their running watch and pouring over the data. Just click the widget below to join us.

Connect Strava to Garmin and Fitbit

The best thing about Strava is how nicely it plays with both Garmin and Fitbit. If you're using a Garmin Forerunner device, or you're tied to your Fitbit, you can connect the two accounts.

We've compiled guides to connecting Garmin and Strava, so you can have runs recorded on your watch appear in Strava, complete with all Segments, PBs and, for premium users, Suffer Score.

We also have a step-by-step guide to syncing your Fitbit and Strava accounts. This enables two-way syncing of data, so if you exercise with your Fitbit device, the details will appear in Strava, but also the calorie burn from Strava workouts will count towards your daily goals.

Get social

Essential Strava guide: Tips and tricks to take your training to the next level

A big part of Strava is its social aspects, and with so many global users, the chances are a fair few of your existing, real life human friends will already be using the service.

We're not talking about friendly Facebook Groups of affable athletes; for many people these people aren't your friends, they're your adversaries. They're to be beaten – another reason to get your kit on and get out of the house.

You can add them by heading to Profile and clicking the Search friends icon. From there you can connect up Facebook or search your contacts for Strava users. Alternatively, type someone's name in at the top. When they're added their activity will appear in your news feed, and you can give them kudos on activity and leave comments.

Give out all of the Kudos

Essential Strava guide: Tips and tricks to take your training to the next level

Giving someone kudos is Strava's way of letting you say well done to someone for an impressive running session, putting in some big cycling miles or simply just getting out and being active.

There’s a handy time-saving and very cool feature that sits within the app for anyone that’s taken part in a mass participation race or event that saves a lot of time and will, hopefully, make you more popular - Mass Kudos.

All those people that have done the same race as you will be shown on the main activity screen under the brief activity analysis. If you click on that section you can see the full list of all those users that completed the same route (or race) as you. Perform a figure-of-eight motion with your phone and you’ll be given the option to give kudos to all of your fellow racers in one fell swoop, saving you time laboriously praising each one individually. It's a win-win, even if you didn’t actually win.

Get inspired

The Segment Explorer lets you discover new places to run or ride, anywhere in the world. Segments aren't long routes - they're generally short 1 to 2 mile stretches created by Strava users that get fused together as you progress to form a single activity containing multiple mini races.

Discovering a well-contested segment in your local area can be exhilarating, though as with anything user-generated, quality varies wildly - it can take rattling down an unpaved road round the back of an industrial estate to appreciate the veiled sarcasm in a segment's "scenic speed run" title. If you're looking for true inspiration, head to Strava's Classic Segments microsite – it'll have you googling "bicycle flight bag" in no time.

Try new features in the Lab

Essential Strava guide: Tips and tricks to take your training to the next level

Just like the good old days of Google, Strava has its own Labs section for beta features and cool moonshot ideas to try out. Just head to labs.strava.com and login and you can access a bunch of funky tools. Notable features are Project Kodos, which measures all the thumbs up you've ever received and its global heatmaps, which did get the company in a spot of bother when it revealed the location or remote military bases. This is the place to discover the places where cyclists and runners have covered the most ground across the world.

Notable features are Project Kodos, which measures all the thumbs up you've ever received and its global heatmaps, which did get the company in a spot of bother when it revealed the location or remote military bases. This is the place to discover the places where cyclists and runners have covered the most ground across the world.

Strava hasn’t made many updates to the section recently, but, if you’ve never seen it before, there’s plenty to enjoy. Especially the addictive Flyby tool, which allows you to rewatch a run or race in real time and include other Strava runners who took part in it. The result is a Mario Kart-style map showing you the location of each athlete as they move around the track. The “Flyby” name comes from the ability to see when those runners overtake each other.

Go Summit

Essential Strava guide: Tips and tricks to take your training to the next level

The free version of Strava provides all you need to get competitive - but if it's sinewy speed-demon status you seek, upgrading to the Summit edition will give you a host of extra features designed to help you train, from customised plans to detailed power analysis. Strava has even added training videos to help you get the most of your sessions.

Previously known as Strava Premium, the paid-for element of the service underwent a weighty overhaul in 2018, effectively splitting up the previous functionality into what is now known as Strava Summit packs. Those are broken down into three core options: Safety, Training and Analysis, allowing you to choose specific elements without forking out for the full range of features. Each pack costs £1.58 per month or £18.99 ($3 or $24) per year.

Essential Strava guide: Tips and tricks to take your training to the next level

If you want to dig deeper into what it has in store for you, check out our comprehensive Strava Summit guide to find out if it's worth shelling out for.

Connect to other services

Buried in Strava's Settings menu, the 'link other services' option enables the app to share data with a host of other services. Connecting calorie counter MyFitnessPal ensures any activity gets offset from your intake, while hooking up to Google Fit or Apple Health ensures your Strava activity counts towards any daily goal you've set. You can also pair up devices from Fitbit, Polar, Wahoo as well as Android Wear smartwatches.

Tens of thousands of companies have utilised the Strava API to deliver creative new products. With the most prominent and highly used including Peloton, Wattbike, Puregym and WebMD. Those tie-ups offer everything from specialised analytics, gamification and storytelling through Strava route naming.

Run in clean air routes

Essential Strava guide: Tips and tricks to take your training to the next level

Of the many uses of that data, some have seen it incorporated into systems to promote awareness of environmental factors for athletes. Energy drinks brand Tenzing launched its Clean Air App, a web tool built in partnership with King’s College London. Combining Strava data with that from King’s College London, runners and cyclists can see the most polluted areas across the city of London, allowing them to plan routes in areas with higher air quality.

Scrutinise your lap times

If Strava's own analysis of your ride just doesn't do it for you, desktop app Veloviewer gives you all the detail you'll ever need. Here you can scrutinise your lap times (if you're training on a track, as we were in the above image), see exactly how far behind the KOM you were for each segment and explore your route's elevation in 3D.

Access training plans and challenges

Another reason to fork out for a Summit sub, Strava has tonnes of built-in training schedules for all manner of events. Head to the Strava training plans page, from where you can access a bunch of plans for everything from speedy 5Ks to full on marathons. Once you sign up to the schedule, it will feel into your own personal calendar.

If that seems a little bit like hard work, you can also compete for shorter challenges in the Strava app. The Challenges tab at the bottom reveals options for running a 10K or contributing to large scale groups charged with running 2.5m collective miles. This is an area we'd like to see expanded, especially given so much emphasis on social, it's surprising that more one-on-one challenges don't yet exist.



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  • Sen·

    You must be very sure you want to get Strava premium!
    Last week I’ve decided to explore Strava premium. You can try premium for 5 days but before you get onboard you have to give Strava your payment info (mine is PayPal). Let alone that 5 days is just to short to test Strava. They charged my PayPal
    account not shortly after but within these 5 days. And that’s not all, they charged me for a full year! I've tried to contact Strava but without success
    until now they don't answer any of my emails. I've informed PayPal about this issue and I'm waiting on their reaction. So Strava is not playing nice and I'm pretty sure I'm not getting my money back.