Instant Workouts uses your activity history to generate personalized workouts across four intents ("Maintain," "Build," "Explore," or "Recover"). The idea is that the more you upload, the more personalized your recommendations become. Another major selling point is the automatic route generation feature, which draws on Strava's massive database of billions of historical activities to suggest optimal paths for each workout.
Unfortunately, the feature's current implementation falls far short of its potential. The most glaring issue: You cannot actually view your workout details once you've started the activity in the app. Strava generates solid, complex, multi-interval workouts—but provides no way to reference them on your watch during your run or ride. You'd have to screenshot the workout beforehand or print it out.
The relationship between Strava and Garmin has reportedly grown frosty following a lawsuit last fall, and there's little incentive for Garmin to prioritize features that primarily benefit Strava's subscription revenue and investor appeal. Without Garmin's cooperation and swift implementation, a significant portion of Strava's serious athlete user base remains locked out of the feature's full utility.
Solid workout design
On the bright side, in my opinion, the workouts themselves show promise—though others disagree. The training plans generated appear to take into account individual fitness levels reasonably well. From my testing, the prescribed intervals, pacing, and progression made sense given my current training status and recent activity history.
These all make sense for me. Credit: Meredith DietzThen there's the route generation. In a well-traveled area with dense activity heat maps like New York City, my suggested routes tend to be solid and sensible enough. As always, my personal preferences are to avoid extra crowded streets or sketchy areas, which Strava never seems to take into account. Ultimately, the algorithm benefits from years of crowdsourced data showing which streets, paths, and loops are actually popular with runners and cyclists.
And once again: Until I can push the workout and corresponding map to my watch, this feature doesn't mean much to me.
The bottom line
If you ask me, Strava's Instant Workouts feature feels rushed to market, likely timed to generate positive press ahead of the IPO rather than to actually serve athletes. Basic functionality that should have been present at launch—like being able to see your workout in the app or send it to your watch—is mysteriously absent. The wonky workout descriptions and inconsistent route quality only compound the sense that this needed more time in development.
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