Strava is a popular app among athletes and fitness enthusiasts that allows you to track your cycling and running progress using your iOS device. With its user-friendly interface and advanced features, it's a great tool to monitor your workouts, set goals, and stay motivated. This step-by-step guide will walk you through the process of using Strava for iOS to track your cycling and running activities.
Step 1: Download and Install Strava
- Open the App Store on your iOS device.
- Search for "Strava" in the search bar.
- Tap on the Strava app from the search results.
- Tap on "Get" or the download icon to install it.
Step 2: Create a Strava Account
- Launch the Strava app after installation.
- Tap on "Sign Up" if you don't have an account yet or "Log In" if you already have one.
- Follow the prompts to create a new account by entering your name, email address, password, and other requested information.
Step 3: Connect Your Fitness Devices (Optional)
If you use devices like fitness trackers or smartwatches with GPS capabilities:
- On Strava's main screen, tap on "Profile."
- Tap on "Settings," then select "Link Other Services."
- Choose from available options such as Apple Health or Google Fit to connect these services with your Strava account.
Step 4: Start Tracking Your Activity
For Cycling:
1. Mount your iPhone securely onto your bike handlebars using an appropriate holder (optional but recommended).
2. Open the Strava app.
3. On the main screen, tap on "+" at the top-right corner of the screen.
4. Select "Record activity."
5. Choose “Cycling” as your activity type.
6. Wait for GPS signal acquisition before starting (the indicator turns green).
7. Press “Start” when ready to begin tracking.
8. Strava will display your current speed, distance traveled, and elapsed time during your ride.
9. To pause or resume tracking during the ride, tap on the pause button.
10. After finishing your ride, tap on "Finish" to stop tracking and save your activity.
For Running:
1. Launch Strava and tap on "+" at the top-right corner of the screen.
2. Select "Record activity."
3. Choose “Run” as your activity type.
4. Wait for GPS signal acquisition before starting (the indicator turns green).
5. Press “Start” when ready to begin tracking.
6. Strava will display your pace, distance covered, and elapsed time during your run.
7. To pause or resume tracking during the run, tap on the pause button.
8. After completing your run, tap on "Finish" to stop tracking and save your activity.
Step 5: Analyze Your Data
- Once you finish an activity, you can access detailed information by tapping on it in Strava's main screen under "My Activities."
- This section provides a summary of all relevant data such as distance covered, average pace/speed, elevation gained/lost (for cycling), heart rate (if connected), route map with segments if available in that area.
Step 6: Set Goals and Join Challenges
- In Strava's main menu bar at the bottom of the screen:
- Tap on "Feed" to see updates from other users you follow or join discussions in groups/clubs related to specific interests like running or cycling.
- Tap on "Training" for an overview of recent activities along with weekly/monthly training summaries based on various statistics like mileage/time spent exercising/etc.
-Tap on “Explore” to discover new routes created by other users near you or popular segments where you can challenge yourself against others' best times.
By following these steps outlined above consistently over time while using Strava for iOS, you will be able to effectively track your cycling and running progress, set goals, and stay motivated to achieve your fitness objectives.