Strava, the popular social fitness platform, has released an update for its iPhone app that integrates with Apple’s latest AirPods Pro 3. Starting today, users can log workouts using the new AirPods Pro 3 fitness feature, which includes built-in heart rate tracking. This marks the first time Strava can capture live heart rate data directly from a pair of wireless earbuds, offering a new level of convenience for athletes who prefer to leave their Apple Watch at home or want an additional data source for improved accuracy.

AirPods Pro 3 Heart Rate Tracking: How It Works

Apple’s AirPods Pro 3 are the first earbuds from the company to include optical heart rate sensors. These sensors sit inside the ear canal and use photoplethysmography (PPG) to measure blood flow changes with each heartbeat. While Apple Watch has long used a similar technology on the wrist, ear-based measurements can sometimes be more stable during high-impact activities like running or jumping, as the ear moves less than the arm.

When paired with Strava, the AirPods Pro 3 stream heart rate data in real time via the Health app on iOS. The latest version of Strava specifically calls out this feature, stating that users can “stream your heart rate live to Mobile Record — straight from your ears.” This allows runners, cyclists, and gymgoers to see their heart rate zones displayed on their iPhone screen without needing any additional chest strap or armband.

It’s important to note that the AirPods Pro 3 require iOS 18 or later to function with Strava’s heart rate streaming. Users must also have the latest version of the Strava app installed. Once these conditions are met, the experience is seamless: simply wear the earbuds, start a workout in Strava, and the app automatically picks up the heart rate data. No extra setup or pairing is needed beyond the standard Bluetooth connection.

Strava Integration: Standalone and with Apple Watch

One of the standout aspects of this update is how Strava handles heart rate data when both AirPods and an Apple Watch are present. For users who wear both, Strava automatically selects the best available signal. The app compares readings from the ear and the wrist, choosing the strongest and most consistent source during the workout. This “best available” approach ensures that even if one device encounters interference or motion artifacts, the other can compensate.

“Pair them with the Apple Watch and both devices work together, automatically picking the strongest signal so you get the most accurate reading whether you’re running, riding or lifting,” Strava explains. This dual-sensor capability is particularly useful for interval training or strength sessions, where wrist-based heart rate monitors sometimes struggle due to flexing muscles.

For athletes who prefer not to wear an Apple Watch, the AirPods Pro 3 alone provide a reliable heart rate feed. This is a significant advancement because it means anyone with an iPhone and the new AirPods can access continuous heart rate data during Strava workouts without purchasing additional wearable hardware. It lowers the barrier to entry for heart rate zone training, a key component of improving endurance and performance.

Other Recent Strava Updates

The AirPods Pro 3 support is just the latest in a series of updates from Strava in recent months. Earlier in May, the company added a new sport category for physical therapy exercises. Users can now log activities like calf raises or knee stretches, track total time spent on rehab, and maintain streaks — a feature designed to help people recovering from injuries stay motivated. “Keep the streak alive with your PT exercises, see how often you’re doing your calf raises, and how much total time you spend doing Physical Therapy each week and month,” Strava announced.

Additionally, Strava introduced offline maps for the Apple Watch app. This allows watch wearers to view routes and follow turn-by-turn directions even when their iPhone is not nearby and there is no cellular connection. Hikers and cyclists in remote areas will benefit greatly from this functionality, as they can preload maps at home and rely on them during outdoor adventures.

Earlier this year, Strava also rolled out a fun list of new workout types, including pickleball, car rallying, and e-sports. These additions reflect the platform’s effort to appeal to a broader audience beyond traditional runners and cyclists. By continuously adding new activity categories and device integrations, Strava maintains its position as the leading social network for athletes of all kinds.

How to Get Started

To take advantage of the AirPods Pro 3 workout feature, users need an iPhone running iOS 18 or later, the latest version of the Strava app (available for free on the App Store), and a pair of AirPods Pro 3. The AirPods Pro 3 are currently sold at a discounted price of $229 (regularly $249) on major retailers like Amazon.

Once equipped, the process is simple: open Strava, tap the record button, select your activity type, and start moving. The app will automatically detect the heart rate data from the AirPods if they are connected. No additional toggle or setting is required. For those using an Apple Watch, both devices will sync seamlessly, and Strava will display a single heart rate value that combines inputs from each sensor.

Users accustomed to third-party heart rate monitors may find the ear-based tracking surprisingly accurate. In early testing, AirPods Pro 3 heart rate readings have shown strong correlation with chest strap monitors during steady-state running and cycling. While rapid intervals or sudden movements can still create temporary gaps, the overall reliability is comparable to that of the Apple Watch Series 9 and later models.

For data enthusiasts, Strava also allows exporting heart rate data after a workout. This information can be analyzed in detail through the Strava dashboard or shared with other apps via Apple Health. The integration with Health app means that even if you do not use Strava exclusively, the heart rate data recorded during an AirPods Pro 3 workout is available for your entire health ecosystem.

As fitness technology continues to converge, the partnership between Strava and Apple’s AirPods line demonstrates how earbuds are evolving beyond passive audio devices. They are becoming active health companions that can track biometrics without requiring additional hardware. For many users, this means one less device to charge and one less sensor to strap on before leaving the house.

Strava’s commitment to expanding device compatibility and adding new workout types ensures that its platform remains relevant for both casual exercisers and professional athletes. Whether you are training for a marathon, recovering from an injury, or simply trying to stay active, the latest update brings valuable tools directly to your ears.

Source: 9to5Mac News