Most athletes don’t just roll out of bed and run a marathon. Training is a major component of being a runner. While it’s not the only piece, it’s increasingly important as you work towards a goal or race.
In addition to our Training Plans for Runners, Strava has a number of valuable tools to help you get the most out of your training and feel confident going into your next race. Our new workout analysis feature allows you dive deeper into an interval workout and analyze your pace zones. The training log allows you to breakdown your workouts, long runs, cross training and racing, giving you a comprehensive look back at your months of prep. And when it comes to race day, if you tag your activity as a race, we give you a unique way to showcase your run and analyze the day.
Take a Closer Look at Your Workout
Workout analysis takes the guesswork out of interval performance with a detailed post-run visualization of your training. Use the laps feature on a GPS device for fartlek workouts, intervals repeats and tempo runs and workout analysis will provide this simple visual representation of your splits, distance, pace and zone for each interval.
After uploading a workout to Strava and labeling it a “workout,” Premium athletes will automatically be taken to the workout analysis view on the activity detail page on Strava.com. In the graph, shades of blue represent intensity. The darker the blue, the harder you were working. Hover over the bars to view your split, time, distance and pace zone for each interval.
Look Back at Your Training Log
The training log provides a simple but comprehensive view of your training across all sports by visually representing weekly workouts. As athletes, we might get frustrated with one bad workout and lose sight of all the training we’ve logged over many months. The training log is an effective way to see your progress over time and reflect on your accomplishments over the past season or year.
All your runs, rides and swims are represented with colored circles on the training log. Runs are green, rides are purple and swims are blue. All other activity types are categorized as cross-training (XT). Hover over a circle to view activity stats and navigate to specific years or months using the menu on the right.
Below you can see Strava Product Manager Jay Harris’s training log leading up to the Boston Marathon. It’s impressive to see the consistency and buildup of training over time.
Every run has a purpose – most days are easy recovery runs, while a few special days are reserved for long runs, workouts and races. Tagging runs on Strava lets you identify the purpose of each run and makes your training log and activity feed more complete.
Upon uploading a run, select a workout tag when naming or editing your activity. Your training log visualizes tagged runs with different colors to provide a more comprehensive view of your training. Races, workouts and long runs will also be highlighted on your feed, so your friends and followers can give you extra kudos.
To see just your running training log, click on “Run” in the top left. Runs are color-coded by type, so you can easily distinguish between races, long runs and workouts and ensure you’re getting the right balance of hard workouts, races and recovery days. You can also review your weekly training volume by total mileage, time or elevation gain for motivation, regardless of whether you’re base-building, peaking for a marathon or building endurance and strength for a trail race. There’s also something pretty cool about seeing how far, high and long you’ve run over the course of the year!
Break Down Your Race
Race analysis gives you a visual understanding of your race performance. Mile splits are available for shorter races, and long race distances will show splits every 5k. Race analysis helps you understand how well you paced yourself and gives you a visual depiction of how your race went down.
We saw Jay Harris’s hard work in the training log, now you can see how it paid off with a strong performance on race day. Kudos!
Go Premium and Visualize Your Training