Strava goes beyond tracking your morning run or afternoon bike ride. Here are five ways it can help you reach your personal best.

With Strava’s new Instant Workouts, the app helps you reach your fitness goals by recommending five workouts based on your activity history. Picked “Build Fitness” as your goal? Strava might nudge you to pick up the pace on your usual 5K or go heavier in your strength sessions. Switch your goal to “Recover” and it might suggest a low-impact stroll instead.

Avoid the route-planning rabbit hole with Segments. Available on the Maps tab, this feature highlights sections of trails, roads and bike paths that members of the Strava community have flagged. Tap Start to begin recording and you’ll see a map and your real-time stats on one screen. On Apple Watch, launch Live Segments to see it all right from your wrist.

Tap into the power of accountability by inviting your friends to head-to-head challenges, such as seeing who can hit 10,000 steps every day for a week. Head to the Groups tab to get started – and use Strava’s in-app messaging to plan activities or send words of encouragement.

Athlete Intelligence helps make sense of what your distance, elevation gain, heart rate, and pace stats actually mean. For example, it might tell you that your last bike ride was longer and more intense than usual, which could mean that you’re building up your endurance.

With Beacon, give three trusted contacts a link that shows your starting point and real-time location. To activate this feature, tap Record, then tap the Beacon icon on the right.