Instant Workouts offers Strava subscribers a set of personalized activities to help them stay active throughout the week. Your recommendations are tailored to the focus you set in your Progress Tab — Build fitness, Stay active, Train for an event, or Recover — along with the sports you enjoy and your recent activity history. You can find Instant Workouts at the top of the Progress and Home tab in the Strava app.

Instant Workouts are powered by your focus, which you set from the Progress Tab. Your focus tells Strava what you're working toward and shapes the workouts we recommend each week.

To set or update your focus, go to your Progress Tab and tap the focus entry point. You can also add optional details about your specific goals and a target end date to make your recommendations even more personalized. Additional information can be found in the Focus Setting article.

While your focus will always be taken into account when we create Instant Workouts for you, the details you share about it may not be used. For example, details that violate Strava’s Acceptable Use Policy and Community Standards, relate to health conditions or injuries, are unsafe for us to support, are irrelevant to fitness, or include unclear content, are not used for personalization. We’ll let you know if your details were used to personalize your Instant Workouts in the Instant Workouts hub.

You’ll receive a new batch of twenty Instant Workouts every Monday to explore. If you add or change your focus mid-week, you’ll receive a notification when the new recommendations are ready, typically within a few minutes. You can filter these workouts by difficulty to find what fits your day:

Each card includes the sport type, a difficulty rating personalized to your ability, an estimated completion time, and a description of how the activity supports your goal. As always, listen to your body and adjust as needed.

Tapping on a workout opens its details and, for activities like runs or rides, Strava will generate a Suggested Route starting from your current location to save you the planning step. Always review the route to ensure it is appropriate and to respect local laws.

When you're ready to begin, gather your gear, tap Record, and follow the workout! If you’re following a Suggested Route, you’ll see the route directions directly on your screen. Each week, your workouts refresh, giving you a new set of recommendations to keep your week balanced and engaging. As you upload a wider range of activities, Strava's workout recommendations will become increasingly personalized, reflecting your interests and abilities.

For a seamless workout experience, you can send your selected Instant Workout directly to your Apple Watch or Garmin device. This allows you to follow the workout instructions right from your device without needing to reference your phone during your activity.

To send a workout to your device, open the workout card and tap "Send to Device." Once transferred, you'll find the workout ready to start on your connected device, making it easy to stay on track with your recommended workout. For Garmin devices, you may need to visit Garmin Connect to sync your device.

This feature currently supports Garmin watches, Edge cycling computers, and Apple Watches. Additional devices may be added in the future.

You can follow your workout instructions in real time directly from Strava's Record screen. From the workout details page, tap Record Now, then tap Start. Your current step will appear on the preview card — tap to expand it, then swipe right to view the full set of instructions. You can also enable Audio Cues for a hands-free experience.

Mobile Record with workout instructions is currently available for Run and Ride workouts. Audio Cues are available for Run only. Additional sport types may be added in the future.

Why don’t my workouts feel personalized?

Instant Workouts personalizes best when you’ve set a focus on your Progress Tab, added text focus details, and have uploaded at least three activities in the past month. Any sport, duration, or device counts. The more activities you upload, the more personalized your recommendations will be. Please note that focus details that violate Strava’s Acceptable Use Policy and Community Standards, relate to health conditions or injuries, are unsafe for us to support, are irrelevant to fitness, or include unclear content are not used for personalization.

Why don’t some workouts have detailed instructions?

Not every activity lends itself to a structured set of steps. For example, walks or hikes may include a Suggested Route rather than intervals, since we believe all movement counts.

Can I customize the recommendations?

Direct customization isn't available, but you can rate workouts to help improve the experience. You can also update your focus or add more specific details on your Progress Tab; both will shape future recommendations. Over time, suggestions will adapt based on your activity patterns.

Will updates to my focus automatically generate a new set of workouts?

Yes, if you add or change your focus mid-week, you’ll receive a freshly personalized set of workout recommendations and will get a notification when they are ready, typically within a few minutes. You will continue to receive the weekly batch of new workouts every Monday.

How is this feature different than Runna? Does it include Runna workouts?

Runna has training plans for your next event, while Instant Workouts provides inspiration and motivation beyond event-specific training. If you run, you’re likely to see some Runna workouts as part of your weekly suggestions.

Can I save a workout for later?

Workouts refresh weekly and are only available for that week. Currently, there isn’t a way to save them beyond the seven-day period.

Is there a limit to the number of workouts I can send to my device?

Strava does not set a limit on the number of workouts you can send to your device; however, Garmin limits downloads to 25 non-scheduled workouts for watches and 200 for Edge cycling computers. The Apple Watch depends on the storage capacity of your device.

Where can I authorize a new device to receive workouts via “send to device”?

You can authorize a new Garmin or Apple device for Instant Workouts “send to device” by going to Strava settings> Manage apps and devices and granting permissions for your new device (“Garmin Training” for Garmin devices, “Allow Sending Workouts” for Apple Watches).

I tapped "Send to Device," but I can't find the workout. Where did it go?

The workout will send to all devices you have connected to Strava and authorized for workout permissions. If the workout isn't showing up on your Garmin device, make sure you've enabled automatic syncs from Garmin Connect to your device, or manually push to your device from Garmin Connect. Once synced, you should see it on the home screen of Garmin Connect. Workouts sent to Apple Watch can be found in the Apple Workout app — not the Strava Apple Watch app — so make sure you're checking the correct app.

Why can't I access Apple Fitness+ workouts for free?

Each Apple Fitness+ workout featured in Instant Workouts is available for free once per month, with no Apple Fitness+ subscription required. If you've already used your free access this month, you won't be able to access that workout again unless it's featured in a future month.

Why aren't my Apple Fitness+ workouts syncing to Strava?

Make sure you've granted permission to link your Apple Health account to Strava. Once connected, your workouts will upload automatically. For connection details, visit the Health App and Strava article.

I’m a subscriber. Why can’t I see Instant Workouts?

Instant Workouts is available only to subscribers who are 18 or older. If you are over 18 and still having trouble, please visit Strava's Help Center and chat with our virtual agent.