Strava has some interesting news this month, with several new features landing in the app.
The muscle heatmap is a case in point: I first saw it on Coros several years ago, and its arrival on Strava suggests the platform is finally taking strength training seriously, backed by several new integrations. Strava is also looking ahead to AI, adding new capabilities to Claude, while mountain bikers get more detail on trail difficulty before heading off. #handy
Strength workouts get a muscle map.
The muscle map inside a strength workout now shades brighter based on the sets completed, so the muscles worked hardest show up more clearly after a session. Three more apps, Lyfta, Gravl, and Hybrd, now sync strength workouts into Strava, adding to Strava’s existing list of strength integrations.
Exercise search also now supports English exercise names for users running the app in another language, so searching “deadlift,” “bench press,” or “push-up” finds the matching exercise regardless of the app’s set language.
Maps show trail difficulty before you go
- Maps now show ranked trails, difficulty grades, cliff edges, and park borders.
- Mountain bike trails get colour-coded difficulty grading and direction-of-travel arrows showing which way a route runs.
- Trailheads, peaks, and viewpoints now appear at more zoom levels.
Subscribers can ask Claude about their workout.s
Strava subscribers can now ask Claude questions about a strength workout’s exercises, sets, weight, and reps, or ask where an activity took place, once their accounts are connected. Strava’s support article on connecting the two covers the setup steps.
Other changes
New iOS lock screen widgets jump straight to the Home, Maps, or You tab, and Strava has a support article walking through setup. Strava now comes pre-installed on the Galaxy Watch9 and Galaxy Watch Ultra2, with a free 60-day Strava subscription included for buyers of either watch.
Strava Metro applications open for academic researchers
Applications are open for the third year of the Strava Metro for Academic Researchers programme, giving students and researchers free access to aggregated, de-identified Strava Metro data for active transportation research. Applications close October 24, 2026 at 1 am BST, via Strava’s application page.
Quick answers
What's new in Strava's September 2026 update?
A shaded muscle map for strength workouts, new strength-app integrations, trail difficulty grading in Maps, Claude access to workout data for subscribers, new iOS lock screen widgets, and Strava pre-installed on the Galaxy Watch9 and Galaxy Watch Ultra2.
Can I ask Claude about my Strava workouts?
Yes. Subscribers can ask Claude about a strength workout’s exercises, sets, weight, and reps, or where an activity took place, once their Strava and Claude accounts are connected.
Does Strava come pre-installed on the Galaxy Watch9?
Yes. Strava ships pre-installed on the Galaxy Watch9 and Galaxy Watch Ultra2, and buyers of either watch get a free 60-day Strava subscription.
Last Updated on 15 September 2026 by tfk the5krunner
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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tfk is the founder and author of the5krunner, an independent endurance sports technology publication. With 20 years of hands-on testing of GPS watches and wearables, and competing in triathlons at an international age-group level, tfk provides in-depth expert analysis of fitness technology for serious athletes and endurance sport competitors. See the gear tfk uses. ID
