Strava Segment Hunter

Workout - Strava Segment Hunter

• 2.0km @ 6'15''/km
• 500m @ 4'30''/km
• 500m @ 6'30''/km
• 500m @ 4'15''/km
• 500m @ 6'30''/km
• 500m @ 4'00''/km
• 2.0km @ 6'45''/km

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Intro

This breakdown of Winning Strava segment crowns to prove a point from This Messy Happy covers a workout you can run right away.

Key points

• Short, hard intervals on Strava segments can boost motivation through chasing crowns.
• Pick running-only segments 300-800 m long. Skip the cycling ones.
• Know how the segment starts and finishes, and run it in the correct direction.
• Start with 2-3 km of easy running, then attack each segment hard, easy pace between.
• Start 10-20 m before the segment and end 10-20 m past the finish so the full effort gets captured.

Workout example

10 km route (road, out-and-back):

1. Warm-up: 2-3 km easy.
2. Segment 1, 450 m (downhill): hard, target sub-3:00/km.
3. Easy jog: around 500 m recovery.
4. Segment 2, 300 m (flat/traffic): all-out, harder than segment 1.
5. Easy jog: around 500 m recovery.
6. Segment 3, 800 m (uphill): full effort, strong finish.
7. Cool-down: easy back to start.

Pace is relative to your fitness, use your own “hard” effort. Log the intervals in the Pacing app and adjust distances as needed.

Practical tips

• Mark your activity as “Running” in Strava when searching segments.
• Start a few meters before and end a few meters after the segment so the effort registers.
• The crown is a fun bonus, but the real value is the work.
• If the segment doesn’t register, no worries, you still got a solid interval.

Closing note

Run this today and set the paces and distances in the Pacing app to your fitness.

References

• Winning Strava segment crowns to prove a point - YouTube (YouTube Video)