Getting fitter using Strava: the facts
■ To get the most from Strava’s fitness functions, you need to record all your rides consistently for at least six weeks.
■ Recording heart rate and power data on Strava turns the app into a highly informative training aid that can chart your progress and help plan future training.
■ Data is generated using either your Suffer Score (based on HR data) or Training Load (based on power) or combination of both.
■ Strava’s fitness measurements are all based on scientific research, allowing you to analyse your data in an-easy-tounderstand way. The model was originally developed by Dr Eric Banister in 1975 and later applied by Dr Andy Coggan.
■ A simple way of thinking of your form i.e. how well you are likely to perform in an event, is your fitness minus your fatigue.
■ Fatigue is more responsive than fitness. Your fatigue score goes up quickly after a long or hard ride, but comes down quickly with rest.
■ The level of fatigue at which you perform best is highly individual. For some people, too much rest can lead to feeling sluggish, whereas others need a lot of rest to feel fresh. Keeping a diary of how you feel and making a note of your Form Score on the days when you feel great will help you learn to judge the balance between fitness and fatigue.