Apple Watch & Strava Settings for Better Running, HYROX & Marathon Training

The Apple Watch isn’t just a fitness tracker, it’s a powerful performance tool when set up correctly. Whether you’re training for a HYROX event, a marathon, or simply aiming to improve your track running, optimising your Apple Watch and Strava settings can make a measurable difference in your performance and recovery.

Fine-Tune Your Apple Watch & Strava for Smarter Running

Many runners use Strava to log workouts, but few take full advantage of how the Apple Watch and Strava integration can fine-tune training data.

Here are a few essential tweaks that can change the way you train:

Enable Auto-Pause: Stops recording when you slow down or stop, giving you accurate pace and time data.
Set Heart Rate Zones: Use your Apple Watch’s heart rate data to train smarter, focusing on endurance, tempo, or threshold zones rather than guessing effort levels.
Display Custom Metrics: In the Strava app or Apple Workout app, customise your screen to show pace, heart rate, elevation gain, and cadence, key for performance tracking.
Segment Tracking: Use Strava Segments to compete virtually against your previous runs or others in your area, great for motivation and measurable progress.

💡 Pro Tip: If you’re a competitive runner or hybrid athlete, sync Strava with TrainingPeaks or Apple Fitness+ to get recovery insights and fatigue tracking in one place.

The Roxfit App: Training Smarter for HYROX & Hybrid Fitness

For athletes preparing for HYROX events or other hybrid fitness challenges, the Roxfit app is a game-changer.

This app bridges the gap between endurance and functional strength, tracking your training across runs, rows, skis, and weighted movements like lunges, wall balls, and sled pushes.

Key Roxfit Features for Hybrid Athletes:

Workout Tracking by Zone: Measure speed and fatigue across running and strength sections.
HYROX Event Simulation: Recreate real HYROX workouts with accurate pacing and rest tracking.
Integrated Data with Apple Watch & Strava: Log hybrid sessions to see total output across endurance and strength.
Community & Benchmarking: Compare your scores with other Roxfit users to gauge progress and race readiness.

If you’re training for hybrid competitions, this setup allows you to analyse performance across both cardio and resistance metrics, something most running apps overlook.

Long-Distance Running: Marathons, Half Marathons & Beyond

Long-distance running is all about consistency, recovery, and progressive overload — and your Apple Watch + Strava combo can help you nail that balance.

Best Apple Watch Settings for Endurance Runners:

Set Power Zones (Apple Watch Ultra models): Track running power output for more precise pacing.
Use Strava Beacon: Share your live location for safety during long runs.
Track Weekly Volume: Monitor your total mileage and elevation gain to avoid overtraining.
Auto-Lap Function: Keep consistent splits every kilometre or mile to better understand pacing.

Training Tip: Link Strava with apps like recently acquired Runna or Nike Run Club for structured plans tailored to your goals (e.g., sub-4 marathon, half-marathon PB).

Track Running: Precision Meets Performance

If you’re focused on speed, interval work, or track sessions, your Apple Watch can become your personal coach.

Set your watch for interval workouts (e.g., 400m, 800m repeats) with timed or distance-based rest periods. Pair this with Strava’s Lap Analysis to review splits, cadence, and heart rate recovery between reps. You will also find that in the majority of cases, your watch will find which track you're at and adapt accordingly.

For best results:

Use the Track Mode (Apple Watch Ultra or WatchOS 10+) for perfect distance accuracy.
Set custom vibration alerts for pacing targets (ideal for tempo and VO2max intervals).
Review post-run metrics to identify performance consistency and pacing drift.

Other Smart Settings Worth Using

To make the most of your training:

Always-On Display: Quick glance at pace during intervals or tempo runs.
Sleep Tracking: Use your Apple Watch sleep data to plan rest days intelligently.
Running Form Analysis (third-party apps like Athlytic): Evaluate stride length, cadence, and ground contact time.
Double Sync: Log to both Apple Fitness and Strava for backup and deeper insights.

Don’t Forget Your Strap: Comfort Impacts Performance

When training at intensity, especially for events like HYROX or long-distance runs, your watch strap matters.

A loose strap causes inaccurate heart rate readings, while an overly tight one can restrict movement.

Plus it goes without saying... you can match your outfit!

For Apple Watch users, consider upgrading to sport or nylon straps designed for breathability and sweat resistance.

Explore performance straps from The Time Club for a secure, comfortable fit that keeps your Apple Watch tracking accurately through every rep and run.

Shop Apple Watch Straps with The Time Club.

Try also the Premium Apple Watch Strap recommendations.

Final Thoughts

Small adjustments in your Apple Watch and Strava settings can have a big impact on how you train and perform. Whether it’s improving pacing, tracking heart rate more accurately, or adding structure to your hybrid training, mastering your smartwatch setup helps you run and compete smarter.

From HYROX to half marathons to track racing, data-driven training is no longer just for elite athletes. With the right tools and settings, it’s accessible to everyone.