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

Tips and tricks for training with the world's most popular GPS tracking app
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 our pick of the fitness platforms.

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.

By chalking up each of its 1.2m active users' successes and failures on virtual leaderboards 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.

And don't forget to join our Strava Run Club! Click the link above and get involved. Own our leaderboards, leave us supportive/offensive comments. 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.

All Garmin, TomTom and Polar sports watches 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.

Essential reading: How to link Garmin and Strava

Meanwhile, cyclists after a weatherproof heads-up display may opt to swap their smartphone for a GPS-enabled cycle computer; the Garmin Edge 25 $169.95 is a great entry-level option that synchronises with Strava automatically.

And if it's KOM at any cost, Garmin's new Edge 520 $299.99 lets you pit yourself against the reigning champion as if you were racing in real time - so you know the moment you fall behind. The 'bundle' edition comes with its own sensors for heart rate, speed and cadence (the number of crank rotations per minute) - useful if it's your pedalling technique holding you back. Build better run and cycle routes

Build new routes


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.

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. It's especially good for cyclists when your phone is on your handle bars.

But Strava also lets you export a route using GPX. That means the file can be used on devices like the TomTom Adventurer, for guidance while running or hiking.

Break your own records

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.

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).

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.

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 Suffer Score for Premium users.

If you're running or cycling with your phone, you'll need to invest in a heart rate monitor. One of the most convenient devices we found as a set of biometric headphones, such as the Jabra Sport Pulse. Once you've paired for music, choose settings and then External Sensors within the Strava app. We've listed the best heart rate monitors for Strava users, so you can find something that works with your smartphone.

Of course, most GPS sports watches with heart rate will work with Strava.

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 New Balance, 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 now 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.

Check your Suffer Score

One for Premium users, the Suffer Score 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 positive way. 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.

Try amazing new features in the Lab

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 Kudos, which measures all the thumbs up you've ever received and Clusterer, which shows popular routes on a mad-looking Tron map.

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.

Hook up socially

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.

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.

Go premium

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 Premium edition will give you a host of extra features designed to help you train, from customised plans to detailed power analysis. Premium also adds a number of real time advantages - segment times are displayed as soon as you finish them (rather than being calculated at the end) and you can view an active map of your friends should you wish to head out and show them who's boss.

Those subscribing to the 'no pain no gain' school of athleticism will delight in Premium's killer feature - the ability to gamify your own suffering. Connect a heart rate monitor and you'll be rewarded for how much pain you put yourself through in the name of exercise. Of course, we'd always recommend a professional cardio assessment before you start torturing that ticker too hard.

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.

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 Premium sub, Strava has tonnes of built in training schedules for all manner of events. Head to strava.com/athlete/training-plans/running, 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.


Shop for recommended running watches on Amazon

Garmin Forerunner 35
Garmin Forerunner 35
$169.99
TomTom Spark 3
TomTom Spark 3
$149.99
Polar V800
Polar V800
$403.95
Garmin Fenix 5
Garmin Fenix 5
$599.95

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3 Comments

  • Fitzpatl says:

    the app focuses on the social and ignores some really basic stuff. Like:

    - can't see current hr or cadence

    - no option to screen on so it goes to sleep all the time, how's that for safety?

    Lots of pleas in the forum to address these issue that many other apps do. Ignored though. 

    • nn33 says:

      You didn't mention if using Android or iPhone but on iPhone Strava app when you start recording a ride you can hit the settings on that screen and tell the display never to sleep. Hope that helps!

  • OnkelPer says:

    "1.2m active users" don't seem to be that many if it's worldwide. And how many active users does Runkeeper, Endomondo ect. have? 

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