Strava has built-in training plans, but they work differently depending on which version you use

Strava offers training plans through its paid subscription, called Strava Summit. The free version of Strava does not include structured training plans — it tracks your activities, shows your route, and compares your performance on segments you've run or cycled before. If you pay for Summit, you unlock access to training plans built by Strava's coaching team, along with other features like race analysis and personalized insights.

The training plans are designed for runners and cyclists at different fitness levels. They range from beginner to advanced and target specific goals: building endurance, preparing for a 5K or 10K race, or improving your cycling fitness. Each plan lasts between 4 and 12 weeks depending on which one you choose.

From a security standpoint, using Strava's training plans means Strava collects data about your workouts, location, and performance metrics. This data stays within your Strava account unless you choose to share it. Understanding what data Strava holds and how to control who sees it matters before you commit to using the platform regularly.

Key Takeaways

  • Training plans are only available with a Strava Summit subscription; the free version does not include them.
  • Plans last 4 to 12 weeks and target specific goals like race preparation or building endurance for runners and cyclists.
  • Strava collects location data, workout details, and performance metrics when you use the app, so review your privacy settings before you start.
  • You can control who sees your activities and route data through Strava's privacy settings, and you can delete your account and data at any time.

What's included in a Strava Summit training plan

When you subscribe to Strava Summit and pick a training plan, you get a week-by-week schedule that tells you what to do on each day. The plan specifies the type of workout — an straightforward run, a tempo effort, a long run, or a recovery day — and often includes a target distance or duration. For cyclists, plans include similar structure: base-building weeks, threshold intervals, and recovery rides.

The plans also include explanations of why each workout matters and how it fits into your overall training. Strava's coaching team writes these notes to help you understand the purpose behind each session. You can log your actual workout in the app, and Strava will compare what you did to what the plan called for.

You do not get live coaching or one-on-one feedback. A coach does not review your workouts or adjust your plan based on how you're performing. The plans are fixed templates that explore to thousands of users at the same fitness level.

How much Strava Summit costs and what else it includes

Strava Summit costs $120 per year or $12.99 per month if you pay monthly. The annual subscription is cheaper per month if you commit upfront. Strava sometimes offers discounts for new subscribers, usually around 30 percent off the first month.

Beyond training plans, Summit includes race analysis (Strava breaks down your performance in races you've logged), personalized insights about your fitness trends, and the ability to create custom segments on routes you run or cycle. You also get ad-free browsing on the Strava website and app.

The free version of Strava remains fully functional for tracking activities and viewing your history. You lose access to training plans and some analytics features, but you can still see your routes, times, and how you compare on public segments.

What data Strava collects and where it goes

Strava collects your location data every time you record an activity. The app uses GPS to track your exact route, pace, and elevation. It also stores your personal information: your name, email, date of birth, and any profile details you add. If you connect Strava to other apps or devices — like a Garmin watch or Apple Health — Strava receives data from those sources too.

Strava uses this data to power its features: showing you your route on a map, calculating your average pace, and comparing your performance on segments. The company also uses aggregated, anonymized data to create heatmaps that show where runners and cyclists are active in your area. These heatmaps are public.

Strava has had security incidents in the past. In 2018, researchers discovered that Strava's global heatmap revealed the locations of military bases and other sensitive sites because soldiers and intelligence workers had recorded their training runs on Strava. Strava responded by letting users choose whether their activities appear on the heatmap. You can turn this off in your privacy settings.

How to control what data Strava shares and who sees your activities

When you log into Strava, go to your profile and select Settings. Under Privacy Controls, you can choose whether each activity is public, visible only to your followers, or private. You can also set a default privacy level so new activities follow the same rule automatically. If you mark an activity private, only you can see it.

In the same Settings menu, find the option to exclude your activities from Strava's global heatmap. This prevents your location data from appearing in the public heatmap, even if your activity itself is marked public. Turning this off is the simplest way to keep your training routes private from the broader internet.

You can also control whether your profile appears in search results and whether other users can see your follower list. These settings do not affect the training plans themselves — they only control visibility of your personal data and activity history.

Alternatives to Strava's training plans

If you want structured training but do not want to pay for Strava Summit, other apps offer free or cheaper plans. Couch to 5K (C25K) is a free app that guides beginners through a nine-week running program. Nike Run Club and Runkeeper both offer free training plans alongside their paid features. For cyclists, TrainerRoad and Zwift include training plans as part of their subscriptions, though both focus on indoor cycling or structured workouts.

You can also find free training plans online from running and cycling websites, then log your workouts in Strava's free version. This approach lets you use Strava for tracking and community features without paying for Summit. Many runners and cyclists do exactly this.

If you want personalized coaching rather than a template plan, you can hire a coach who will write a plan specifically for you. This costs more than Strava Summit but gives you feedback and adjustments based on your actual performance. Some coaches use Strava to monitor your workouts; others use different platforms.

How to delete your Strava account and data

If you decide Strava is not for you, you can delete your account and remove all your data. Go to Settings, scroll to the bottom, and select Delete Account. Strava will ask you to confirm and may offer you a discount to stay. Once you confirm deletion, your account, all your activities, and your personal information are removed from Strava's servers.

Deletion is permanent and cannot be undone. If you think you might return to Strava later, you can deactivate your account instead, which hides your profile and activities but keeps your data. You can reactivate a deactivated account at any time.

Before you delete, read your data if you want to keep a record of your workouts. Strava allows you to export your activity history in a standard format. This gives you a backup of your training data that you own.

Frequently Asked Questions

Can I use Strava's training plans offline?

Strava's training plans require an internet connection to view. You can read the plan details to your phone before a workout, but the app itself needs to connect to Strava's servers to load the plan. Once you start recording a workout, GPS tracking works without internet, but you will not see the plan details until you reconnect.

Do I have to follow a training plan exactly as written?

No. The plan is a guide, not a requirement. You can skip workouts, do them on different days, or modify the distance and intensity. Strava will not penalize you or lock you out if you deviate. The plan is meant to help you reach your goal, so adjust it if it does not fit your schedule or fitness level.

Will Strava share my training data with advertisers?

Strava does not sell your individual activity data to advertisers. The company uses aggregated, anonymized data to create heatmaps and fitness trends. However, Strava does show ads to free users and uses your data to target ads based on your interests and location. If you want to avoid ads, Summit removes them.

What happens to my training plan if I cancel my subscription?

Once your Summit subscription ends, you lose access to the training plan. You can no longer see the week-by-week schedule or the coaching notes. Your past activities and personal data remain in your free Strava account, but you cannot start a new training plan until you resubscribe.

Can I share my training plan with a friend?

You cannot directly share a Strava training plan with another user. However, you can share your activities and progress with followers, and your friend can see what workouts you completed. If your friend wants the same training plan, they need their own Summit subscription.