Getting Started with Strava: A Simple Guide for New Cyclists
Getting Started with Strava: A Simple Guide for New Cyclists
What is Strava, and why does everyone talk about it?
If you've recently taken up cycling, chances are you've heard of Strava. Part training log, part social network, and part motivation tool, Strava has become one of the most popular apps for riders of all levels.
But how does it work? What’s actually useful in the free version? Is the Premium upgrade worth it? And what exactly are those KOM/QOM leaderboards everyone talks about?
Here’s a no-nonsense guide to help you get the most out of Strava — whether you're just getting into cycling or looking to track your first big rides.
What is Strava?
Strava is a platform that records and analyses your sport activities — primarily cycling and running, but also swimming, hiking, walking and more. It works with:
- Smartphones (via GPS)
- Smartwatches
- Bike computers
- Heart rate monitors and power meters
Beyond tracking performance, Strava also lets you explore new routes, connect with other riders, join challenges, and share your rides on social media.
How does it work?
To get started:
- Download the app (or use the desktop site) and create an account.
- Log your ride using a GPS-enabled device (phone, watch, bike computer).
- Strava syncs your data automatically or via third-party platforms like Garmin, Wahoo, or Apple Health.
You’ll then see a breakdown of your ride:
- Distance, speed, elevation, time
- Heart rate and power (if using sensors)
- Maps, altitude profile and completed segments
Strava also lets you follow friends, give “kudos” (likes), comment on activities and compare your performances with others on the same route.
What are segments?
Segments are short, user-created sections of a route — a hill, a flat sprint, or a full climb — that allow you to see how your time stacks up against others.
Each time you ride through a segment, Strava records your time and places you on a leaderboard. You can filter by age, gender, or just compare with your followers.
Riders with the fastest time become KOM (King of the Mountain) or QOM (Queen of the Mountain) — titles that come with plenty of bragging rights.
Creating a new segment is easy, and they’re a great way to track progress on familiar routes.
What can you do for free?
Strava’s free version includes more than enough for most riders:
- Record and sync unlimited activities
- View maps, elevation and basic stats
- See which segments you’ve completed
- Join group challenges and clubs
- Share your rides and photos
- Enable Beacon: live location sharing with friends or family
You can even follow pro riders or friends around the world. It’s a great way to stay motivated and discover new places to ride.
What’s in Strava Premium?
The paid version unlocks deeper insights and planning tools. It includes:
- Advanced performance analysis (power zones, fatigue tracking)
- Custom goal-setting
- Detailed route building with elevation profiles
- Segment breakdowns and effort scoring
- Training plans and suggested workouts
Is it worth it? If you're training for a sportive, riding regularly or want structured improvement, yes. Otherwise, the free version is a great place to start.
Tip: Try the 30-day free Premium trial and see if it fits your style.
What do you need to use Strava?
Just three things:
- A bike and the will to ride
- A smartphone, bike computer or watch with GPS
- Internet access to sync your rides
Bonus: a heart rate monitor or power meter will unlock more training insights, but they’re not essential for beginners.
How to connect your device
- Open the Strava app and go to “Settings”
- Tap “Link Other Services”
- Select your device or platform (Garmin, Wahoo, etc.)
- Follow the pairing instructions
Once synced, your activities will upload automatically after every ride.
Final thoughts: is Strava for you?
Strava is what you make of it. For some, it’s a logbook. For others, a motivational tool or training platform. For most, it’s a fun way to connect, explore and improve.
It’s not about chasing KOMs or comparing yourself to others. It’s about tracking your journey and staying inspired to keep riding.
So whether you’re aiming for your first 100 km or just want to remember where you’ve been, Strava is a powerful (and often free) ally on two wheels.
Explore more:
- Essential gear checklist for gravel riders
- Top UK & Portugal gravel routes on Strava
- Why gravel cycling is perfect for long-term progress