Winning Strava segment crowns to prove a point - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of Winning Strava segment crowns to prove a point from This Messy Happy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Strava segment crowns can be used as short, high‑intensity intervals to boost intrinsic motivation.
Choose running‑only segments that are 300 m – 800 m long; avoid cycling segments.
Know the segment’s start and finish direction (run it the right way!).
Warm‑up 2–3 km easy, then hit each segment hard, returning to easy running between efforts.
Start 10–20 m before the segment and finish 10–20 m after to ensure you capture the full effort.

Workout Example

10 km route (road, out‑and‑back)

Warm‑up: 2–3 km easy jog.
Segment 1 – 450 m (downhill): Run hard, aim for sub‑3‑minute km pace.
Easy jog: ~500 m back to recovery.
Segment 2 – 300 m (flat/traffic): All‑out effort, even harder than the first.
Easy jog: ~500 m recovery.
Segment 3 – 800 m (uphill): Hard effort, finish strong.
Cool‑down: Remaining distance easy back to start. All paces are relative – use your own “hard” effort. You can log the intervals in the Pacing app and adjust the distances to match your fitness level.

Practical Tips

Set the activity to “Running” in Strava before searching for segments.
Record a few meters before/after the segment to guarantee the split is captured.
Use the “crown” as a fun extrinsic reward, but focus on the process (planning, execution) for lasting motivation.
If a segment doesn’t register, don’t worry – you still got a solid interval.

Closing Note

Try this Strava‑crown interval session today and feel free to customize the paces and distances in the Pacing app to suit your own goals. The workout is a flexible way to blend the thrill of crowns with the joy of running—so go ahead, claim your own motivation crown! 🎉