Don’t Let Strava Steal Your Low Heart Rate Training Mojo

Composite screenshot from Strava showing the best base run of 2024, best base pace of 2024, and low Z2 heart rate, but no "Fitness Increased" message and an "Effort lighter than average" message.

This is a friendly reminder that what you value might differ from Strava.

I have been on the low heart rate bandwagon for a while. By keeping my heart rate low for 80% of my runs, I can develop my aerobic system and allow my body to do more at a lower heart rate.

For example, last week, I had my best base run of 2024. I ran 5.2 miles and averaged 10:24/mi. My heart rate average was 138 BPM, and I spent 99% of my time in Z2 or lower. I was stoked to see these statistics at levels I had not seen since training for my last marathon.

After I loaded the run into Strava, I scrolled down to the section that indicates when your fitness has increased. I looked, but this run did not trigger the criteria for Strava to show that I improved my fitness. Then, I looked at the relative effort section, and Strava reported that my effort was lighter than my three-week average. I ran further and faster with a lower heart rate, and my effort was lighter; what? I felt great, as if I had improved! I thought about it, and my heart was working less hard; Strava must be using heart rate to determine an increase in fitness.

Strava is great for keeping track of all my runs and notes for each run. However, we have different opinions about when fitness improves. I will celebrate my best base run of 2024 and ignore Strava’s interpretation of my fitness.

Has Strava stolen your mojo? Let me know about it in the comments below.

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