Table of contents
- 1. Introduction: two giants, two philosophies
- 2. Strava: the social network of running
- 3. Garmin Connect: the data laboratory
- 4. GPS accuracy and activity tracking
- 5. Metrics and performance analysis
- 6. Training plans
- 7. Social features and community
- 8. Segments and leaderboards
- 9. Route creation
- 10. Integration and device compatibility
- 11. Free vs Premium: Strava Summit vs Garmin Connect Plus
- 12. Privacy and data security
- 13. Mobile app experience
- 14. Web dashboard
- 15. Third-party integrations
- 16. Which to choose based on your runner profile
- 17. Final comparison table
- 18. Verdict: use both (they are complementary)
- 19. Frequently asked questions (FAQ)
1. Introduction: two giants, two philosophies
If you run with a GPS watch, there are two apps you probably already have installed on your phone: Strava and Garmin Connect. Together they accumulate over 150 million active users worldwide and have become the go-to platforms for any runner who wants to log, analyze and share their workouts (World Athletics).
But although both essentially serve the same purpose (tracking your running), their approach is radically different. Strava is a social network for sports: it prioritizes community, competition among friends, segments and motivation through social interaction. Garmin Connect is a data and training center: it focuses on advanced metrics, adaptive training plans, 24/7 health monitoring and full integration with the Garmin device ecosystem (WHO) (ACSM).
The question we constantly receive at CorrerJuntos is: which is better, Strava or Garmin Connect? And the honest answer is they are not mutually exclusive. In this comparison we will analyze each platform point by point so you understand what each one offers and can decide how to get the most out of them. If you are looking for the best running apps for your training, this article will help you understand the two main ones.
2. Strava: the social network of running
Strava was born in 2009 in San Francisco with a clear idea: turning sports into a social experience. What started as a platform for cyclists now spans over 40 sports, though running and cycling remain its core pillars. In 2026, Strava exceeds 120 million registered users in 195 countries.
Strava's strengths
- Massive community: the largest sports social network in the world. Your friends, your local running club and elite athletes are probably here
- Segments and leaderboards: a unique system of timed sections where you compete against other runners and against yourself
- Universal compatibility: works with virtually any GPS watch on the market (Garmin, COROS, Polar, Suunto, Apple Watch, Samsung...)
- Motivating social feed: seeing your friends' workouts, giving kudos and commenting creates a powerful accountability effect
- Heatmaps: discover the most popular routes in any city in the world
- Monthly challenges: distance and elevation challenges that keep motivation high
Strava's weaknesses
- Limited metrics in free version: many analysis features require a premium subscription
- No structured training plans: Strava does not generate adaptive plans like Garmin
- Inaccurate phone GPS: if you do not have a sports watch, tracking via smartphone loses reliability
- No health monitoring: does not track sleep, stress, resting heart rate or Body Battery
3. Garmin Connect: the data laboratory
Garmin Connect is the companion platform for all Garmin wearable devices, from GPS running watches like the Forerunner 55 to bike computers and outdoor watches. Although it works as both an app and a website, its purpose is to extract, organize and make sense of the data your Garmin watch collects 24 hours a day.
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Garmin Connect's strengths
- Depth of metrics: VO2max, Training Status, Training Load, HRV Status, Body Battery, Stress Score, Sleep Score and dozens more
- Adaptive training plans: Garmin Coach adjusts your plan in real time based on your performance, fitness and recovery
- 24/7 health monitoring: sleep, stress, heart rate, SpO2, respiration and more, all continuously recorded
- Free with no limitations: all app features are free for Garmin device owners
- Closed but complete ecosystem: Connect IQ allows you to download watch faces, widgets, data fields and additional apps
- Free route creation: full route planner with topographic maps and points of interest
Garmin Connect's weaknesses
- Garmin devices only: if you do not have a Garmin watch, the app has no real use
- Basic social features: it has groups, challenges and an activity feed, but the community is much less active than on Strava
- Less intuitive interface: the amount of data can overwhelm beginner runners
- No segments: does not offer a segment system comparable to Strava's
4. GPS accuracy and activity tracking
One of the points that generates the most confusion is GPS accuracy. Here we need to make a fundamental distinction: GPS accuracy depends on the hardware (your watch or your phone), not the application. Neither Strava nor Garmin Connect improve or worsen the GPS signal captured by your device.
Strava as a GPS tracker
Strava can record activities in two ways: using your smartphone's GPS or importing data from a sports watch. When using your phone's GPS, accuracy is acceptable in open areas but degrades significantly in urban environments with tall buildings, in tunnels or in dense forested areas. Modern smartphones have improved greatly, but they are still far from a dedicated multi-band GPS watch.
Garmin Connect as a GPS tracker
Garmin Connect receives data directly from your Garmin watch. Recent models (Forerunner 265, Forerunner 965, Fenix 8) include multi-band GPS with support for GPS, GLONASS, Galileo and BeiDou, offering exceptional accuracy even in urban canyons and under forest canopy. More basic models like the Forerunner 55 use single-band GPS, accurate in open fields but less reliable in the city.
| Aspect | Strava (phone GPS) | Strava (with watch) | Garmin Connect |
|---|---|---|---|
| GPS source | Smartphone | External watch | Garmin watch |
| Open field accuracy | Good (2-4% error) | Excellent (<1% error) | Excellent (<1% error) |
| Urban environment accuracy | Fair (5-10% error) | Very good (1-3% error) | Very good (1-3% error) |
| Multi-band GPS | Depends on phone | Depends on watch | 2023+ models |
| Requires external device | No | Yes | Yes (Garmin watch) |
5. Metrics and performance analysis
This is where the differences between both platforms become most apparent. Garmin Connect clearly wins in depth of data, while Strava offers a more visual analysis oriented toward social comparison.
Metrics on Strava
Strava's free version shows the basic data: distance, average pace, pace per kilometer, elevation gain, heart rate (if your device captures it) and activity map. The premium version adds Relative Effort (relative effort based on HR), running power analysis, detailed performance graphs, fitness and form tracking, and the ability to compare segments over time.
Metrics on Garmin Connect
Garmin Connect offers a level of detail that few platforms can match, and all for free. Available metrics include:
- Estimated VO2max: calculation of your maximum aerobic capacity updated with each activity
- Training Status: indicates whether you are improving (Productive), maintaining (Maintaining), overtraining (Overreaching) or detraining (Detraining)
- Training Load: training load with a balance between aerobic and anaerobic activities
- Training Readiness: daily readiness score for training based on sleep, stress and recent load
- HRV Status: nocturnal heart rate variability, key for detecting accumulated fatigue
- Body Battery: estimated energy level throughout the day
- Running dynamics: cadence, stride length, ground contact time, vertical oscillation and vertical ratio
- Running Power: estimated power in watts during running
- PacePro: adaptive pacing strategy for races with elevation
- Race time predictions: estimated times for 5K, 10K, half marathon and marathon
| Metric | Strava Free | Strava Premium | Garmin Connect |
|---|---|---|---|
| Pace / Distance / Map | Yes | Yes | Yes |
| Heart rate | Yes | Yes | Yes |
| Elevation gain | Yes | Yes | Yes |
| VO2max | No | No | Yes |
| Training Status | No | No | Yes |
| HRV Status | No | No | Yes |
| Body Battery | No | No | Yes |
| Relative Effort | No | Yes | No |
| Fitness & Freshness | No | Yes | Yes (equivalent) |
| Running dynamics | No | No | Yes |
| Running Power | No | Yes (with sensor) | Yes |
| Race time predictions | No | No | Yes |
| Sleep monitoring | No | No | Yes |
| Stress level | No | No | Yes |
6. Training plans
This is one of the categories where the difference is most pronounced and where Garmin Connect stands out decisively.
Plans on Strava
Strava does not offer its own training plans. You can follow workouts created by other users or coaches within the platform, but there is no adaptive planning system that generates a personalized plan based on your level and goals. For this, Strava relies on integrations with third-party platforms like TrainingPeaks or Final Surge.
Plans on Garmin Connect: Garmin Coach
Garmin Coach is a free virtual coach that creates adaptive training plans for 5K, 10K and half marathon. What makes Garmin Coach special is that it adapts in real time: if you miss a workout, if your VO2max goes up or down, if your Training Readiness indicates you need rest, the plan automatically readjusts. The plans are created by certified coaches (Jeff Galloway, Greg McMillan and Amy Parkerson-Mitchell) and sync directly to your watch.
In addition to Garmin Coach, you can create custom workouts with intervals, pace or heart rate targets, and send them to your watch to guide you during the session with vibration alerts.
Garmin Coach: free adaptive training
Garmin Coach analyzes your history, your VO2max, your recent training load and your sleep habits to generate a plan that evolves with you. It is like having a personal coach who knows all your physiological data. And it is completely free.
7. Social features and community
If metrics are Garmin's domain, social features are Strava's absolute territory.
Community on Strava
Strava has built the largest online sports community in the world. Your feed shows the workouts of people you follow, you can give kudos (the equivalent of a sports "like"), comment on activities, join local clubs and participate in monthly challenges. The psychological effect is powerful: knowing your friends will see your activity creates a commitment that gets you out of bed on those cold or lazy days.
Strava clubs allow you to create communities around a running group, a brand or an event. Within the club you can see leaderboards, active challenges and recent member activity. For local running groups, Strava is the cohesion tool par excellence.
Community on Garmin Connect
Garmin Connect has social features, but they are significantly more limited. You can add contacts, view an activity feed from your connections, participate in challenges (Garmin Badges) and create groups. However, the active user base on the social side is much smaller than on Strava, and interaction feels less fluid. Most Garmin users use Connect to check their data and Strava to share it socially.
The power of community motivation
Multiple studies have shown that runners who share their activities on social networks run more miles and maintain long-term consistency. Strava turns running into a social experience that multiplies motivation. If you run alone, Strava makes you feel accompanied.
8. Segments and leaderboards
Segments are one of Strava's standout features and a key differentiator against any other platform, including Garmin Connect.
Segments on Strava
A Strava segment is a defined section of a route (a climb, a stretch of boardwalk, a lap around a park) where all athletes who cover it are automatically ranked by time. Every time you run through a segment, Strava shows you your position on the overall leaderboard, your personal best (PR), and whether you improved or worsened compared to previous attempts.
The premium version adds advanced filters: you can view the ranking by age, weight, date range and activity type. It also includes Local Legends, which highlights the athletes who have completed a segment the most times in the last 90 days.
For many runners, Strava segments are a huge source of motivation. Turning a regular section of your training route into a virtual competition against hundreds of runners transforms a routine run into a constant challenge.
Segments on Garmin Connect
Garmin Connect can display Strava segments on your Garmin watch if you link both accounts, but it does not have a comparable segment system of its own. Garmin incorporated "Garmin Segments" but the coverage and community are minimal compared to the density of Strava segments. In most cities, it is common to find dozens of Strava segments in any park and practically none from Garmin.
9. Route creation
Both platforms offer tools for creating and discovering routes, but with significant differences in features and pricing.
Routes on Strava
Strava offers a route builder where you can trace a course on the map, view the elevation profile and send it to your compatible watch. The premium version adds AI-suggested routes, which analyzes the most popular routes among Strava users in your area to recommend routes based on your history, desired distance and surface type. It also includes terrain surface information (asphalt, dirt, gravel) and section popularity.
Routes on Garmin Connect
Garmin Connect offers a completely free route planner that lets you trace courses on maps, view the elevation profile with total elevation gain, and generate out-and-back or loop routes from a starting point by simply indicating the desired distance. Created routes sync directly to your Garmin watch for turn-by-turn navigation. For runners who value route creation without paying for a subscription, Garmin Connect offers a very complete experience.
| Route feature | Strava Free | Strava Premium | Garmin Connect |
|---|---|---|---|
| Manual route creation | Yes | Yes | Yes |
| Elevation profile | Yes | Yes | Yes |
| AI-suggested routes | No | Yes | No |
| Automatic loop routes | No | Yes | Yes |
| Surface type | No | Yes | No |
| Watch sync | Depends on watch | Depends on watch | Yes (native) |
| Turn-by-turn navigation | No | No | Yes (on watch) |
| Heatmaps | Basic | Advanced | No |
10. Integration and device compatibility
Compatibility is one of the decisive factors when choosing a platform, especially if you do not have a Garmin watch.
Strava compatibility
Strava is practically universal. It is compatible with:
- Garmin (all models with GPS)
- COROS (PACE 3, PACE 2, VERTIX 2, APEX...)
- Polar (Vantage, Grit X, Pacer, Ignite...)
- Suunto (Suunto 9, Suunto 5, Suunto Race...)
- Apple Watch
- Samsung Galaxy Watch
- Amazfit
- Wahoo
- Smartphone (iOS and Android as a standalone GPS tracker)
If you want to choose the best GPS watch for the money, the good news is that virtually any model you buy will be compatible with Strava.
Garmin Connect compatibility
Garmin Connect works exclusively with Garmin devices. You cannot sync a COROS, a Polar or an Apple Watch with Garmin Connect. This limitation makes sense from Garmin's perspective (the app is optimized for their hardware ecosystem), but it means that if you ever switch watch brands, you will lose access to your history in Garmin Connect.
11. Free vs Premium: Strava Summit vs Garmin Connect Plus
Each platform's business model is fundamentally different, and this has a direct impact on what you get for free and what requires payment.
Strava: freemium with many paid features
Strava generates revenue primarily through its premium subscription (formerly called Strava Summit). The free version has been losing features over the years: in 2020, Strava moved segment leaderboards, detailed performance graphs and personal heatmaps behind the paywall. The strategy is clear: give you enough for free to get you hooked and then incentivize you to pay.
Garmin Connect: free if you have the hardware
Garmin Connect is completely free for Garmin device owners. There is no subscription, no locked features, no ads. Garmin's business is selling hardware (watches, sensors, accessories), so the app is the added value that justifies buying the device. Garmin launched Garmin Connect Plus as a paid service with some extra advanced coaching features, but the vast majority of key features remain free.
| Aspect | Strava Free | Strava Premium | Garmin Connect |
|---|---|---|---|
| Monthly price | Free | EUR 12.99/month | Free |
| Annual price | Free | EUR 79.99/year | Free |
| Activity logging | Unlimited | Unlimited | Unlimited |
| Segment leaderboards | Top 10 only | Full + filters | N/A |
| Advanced analysis | Basic | Full | Full |
| Advanced routes | Basic | Full | Full |
| Beacon (safety) | No | Yes | Yes (LiveTrack free) |
| Training plans | No | No | Yes (Garmin Coach) |
| 24/7 health monitoring | No | No | Yes |
| Requires specific hardware | No | No | Yes (Garmin watch) |
12. Privacy and data security
With apps that record your GPS location around the clock, privacy is a legitimate concern that more and more runners consider when choosing a platform.
Privacy on Strava
Strava offers several privacy tools: privacy zones that hide the start and end points of your activities (so nobody can figure out where you live), activity visibility controls (public, followers, only you), and the option to make your profile completely private. However, Strava has generated controversy in the past over its global heatmaps, which revealed runner routes in sensitive military zones, and for sharing aggregated location data with urban planners and local governments (Strava Metro).
Privacy on Garmin Connect
Garmin Connect is more private by default. Being less social, your data is only visible to your approved connections or to no one at all. Garmin complies with GDPR and allows you to export and delete all your data. The company suffered a serious ransomware attack in 2020 that took down their servers for days, raising doubts about the security of their infrastructure, but they have significantly strengthened their security systems since then.
In both cases, we recommend reviewing your account's privacy settings, enabling privacy zones if you use Strava, and being aware that any activity marked as public can be seen by anyone on the internet.
13. Mobile app experience
The mobile user experience is crucial because it is where most runners interact with these platforms daily.
Strava app
The Strava app is considered one of the best-designed in the sports ecosystem. The interface is clean, intuitive and visually appealing. The activity feed is the center of the experience: scrolling through your contacts' workouts is smooth and addictive. Activity photos, maps and stats are displayed clearly. Navigation is simple: few screens, quick access to record an activity, and well-managed notifications. The app feels fast and modern on both iOS and Android.
Garmin Connect app
The Garmin Connect app has improved significantly in recent years, but it remains more complex than Strava. The main screen shows a customizable dashboard with health widgets (sleep, stress, Body Battery, steps, HR), recent activities and a training calendar. The amount of available information is enormous, which can feel overwhelming for new users. Navigation has more depth levels and finding a specific metric sometimes requires several taps. On the plus side, the widget organization lets each user configure their dashboard to their liking.
Clean, social-first design
Ideal for opening after each workout, viewing your stats at a glance, giving kudos to friends and closing the app in 2 minutes.
Customizable data dashboard
Ideal for deeper analysis sessions: reviewing your sleep, checking your Body Battery before training, checking your VO2max history or preparing a race plan.
14. Web dashboard
Both platforms offer web versions accessible from a desktop browser, and for detailed analysis, the big screen makes an important difference.
Strava Web
Strava's web version replicates the mobile app experience on a big screen. The social feed, segments, leaderboards and route builder all work very well in the browser. Each activity page shows the map at full scale, pace/HR/elevation graphs and segments clearly. The weekly and monthly Training Log lets you see your training volume at a glance. Strava's web experience is excellent.
Garmin Connect Web
Garmin Connect web offers a complete dashboard with detailed reports. You can generate weekly, monthly and annual reports with charts for volume, intensity, VO2max, resting heart rate and more. The calendar view shows all your activities and planned workouts. The custom workout builder is more comfortable to use in the web version than in the app. The health section with historical graphs of sleep, stress and Body Battery is exclusive to Garmin and very useful for detecting long-term trends.
15. Third-party integrations
The ability to connect with other platforms and services significantly extends each application's usefulness.
Strava integrations
Strava works as a "central hub" thanks to its open API and its more than 400 official integrations. It connects with training platforms (TrainingPeaks, Today's Plan, Final Surge), health apps (Apple Health, Google Fit), wearable manufacturers, nutrition apps and data analysis services. Its position as the industry standard means that practically any new sports app or device launches Strava compatibility as a priority. For a complete overview of compatible apps, check our guide to the best running apps.
Garmin Connect integrations
Garmin Connect offers direct sync with Strava, TrainingPeaks, MyFitnessPal and several other platforms. The Connect IQ store lets you install apps, watch faces, data fields and widgets directly on your Garmin device, adding features like Spotify, gym integration, nutrition tracking and more. Although Garmin's ecosystem is more closed than Strava's, the automatic sync with Strava resolves most connectivity needs.
| Integration | Strava | Garmin Connect |
|---|---|---|
| TrainingPeaks | Yes | Yes |
| Apple Health | Yes | Yes |
| Google Fit | Yes | Yes |
| MyFitnessPal | Yes | Yes |
| Spotify (on watch) | No | Yes (Connect IQ) |
| Zapier / IFTTT | Yes | Limited |
| Public API | Yes (extensive) | Yes (limited) |
| Third-party watch apps | No | Yes (Connect IQ) |
| Total integrations | 400+ | 50+ |
16. Which to choose based on your runner profile
There is no universal answer. The best platform depends on how you run, what motivates you and what device you use. Here is our recommendation by profile:
Beginner runner without a GPS watch
Recommendation: Strava. If you are just starting to run and have not yet invested in a GPS watch, Strava is the most accessible option. You can log your runs with your phone, join local running clubs and benefit from social motivation without spending a cent. When you make the jump to a GPS watch, both platforms open up for you.
Beginner runner with a Garmin watch
Recommendation: Garmin Connect + Strava (free). Use Garmin Connect for your metrics, training plans with Garmin Coach and health monitoring. Link your account with Strava for the social side. The free version of Strava will be more than enough at this stage.
Competitive intermediate runner
Recommendation: Garmin Connect + Strava Premium. If you race in popular events or are looking to improve your times, the combination of Garmin's advanced metrics with Strava Premium's segments and leaderboards is unbeatable. Segments give you extra motivation during quality workouts and Garmin's metrics help you manage training load.
Runner with a COROS, Polar or Suunto watch
Recommendation: Strava + native watch app. If you use a COROS PACE 3 or another non-Garmin watch, Strava is your main platform for the social and analytical component. Your watch's native app (COROS Training Hub, Polar Flow, Suunto App) covers the advanced metrics specific to your device. Strava acts as the universal meeting point.
Trail runner
Recommendation: Garmin Connect (routes and navigation) + Strava (mountain segments). Trail runners need route creation with elevation, turn-by-turn navigation and altimetry metrics. Garmin Connect covers all of this natively. Strava complements with climb segments and the trail community.
Social runner who prioritizes community
Recommendation: Strava (free or premium). If what motivates you most is sharing, competing with friends and feeling part of a global running community, Strava is your platform. It offers the most complete social experience and has the largest active user base.
17. Final comparison table: Strava vs Garmin Connect
| Category | Strava | Garmin Connect | Winner |
|---|---|---|---|
| Social features | Excellent | Basic | Strava |
| Advanced metrics | Limited (premium) | Very complete (free) | Garmin |
| Training plans | No | Garmin Coach (free) | Garmin |
| Segments / Leaderboards | Best on the market | Very limited | Strava |
| Route creation | Good (premium full) | Very good (free) | Garmin |
| Device compatibility | Universal | Garmin only | Strava |
| Price | Freemium (EUR 79.99/year) | Free (with Garmin watch) | Garmin |
| Mobile app UX | Very intuitive | Comprehensive but dense | Strava |
| Web dashboard | Excellent | Very comprehensive | Tie |
| 24/7 health monitoring | No | Comprehensive | Garmin |
| Default privacy | Medium (social-first) | High (private data) | Garmin |
| Third-party integrations | 400+ | 50+ | Strava |
| Challenges and gamification | Monthly + segments | Badges | Strava |
Result: Strava 6 - Garmin Connect 5 - Tie 1. But as you will see in the verdict, this score does not reflect reality because both platforms serve different purposes and are perfectly complementary.
18. Verdict: use both (they are complementary)
After analyzing each category in depth, our verdict is clear: Strava and Garmin Connect do not compete with each other. They complement each other.
Thinking of "Strava vs Garmin Connect" as an either-or choice is a mistake. Each platform dominates in areas where the other is weak. The optimal setup for most runners is to use them together, taking the best of each.
Our recommendation
If you do not have a Garmin watch and are thinking about making the jump, check out our guide to the best GPS watch for the money to find the model that fits your budget and needs.
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View deals on Amazon19. Frequently asked questions (FAQ)
Yes, you can and in fact it is the most recommended approach. Garmin Connect automatically syncs your activities to Strava. You just need to link both accounts once from Garmin Connect settings (Settings > Linked Accounts > Strava) and every workout you record with your Garmin watch will also appear on Strava without doing anything else. This way you get the best of Garmin's advanced metrics and Strava's social component.
It depends on your profile. If you are motivated by leaderboards, segments with advanced filters, personal heatmaps, Beacon for safety and AI-suggested routes, the Strava subscription is worth it. If you only need to log activities, view your history and share workouts with friends, the free version is more than enough. Most recreational runners do not need the paid version.
Technically you can install the app, but you need a Garmin device to take advantage of the vast majority of features. Without a Garmin watch, you will not have heart rate metrics, VO2max, Body Battery, stress or adaptive training plans. Garmin Connect is designed as a closed ecosystem around its devices. If you do not have a Garmin, Strava or apps like Nike Run Club will be much more useful to you.
GPS accuracy depends on the hardware (watch or phone), not the app. If you use a Garmin watch with multi-band GPS, accuracy will be excellent in both Garmin Connect and Strava (when synced). If you use Strava with your phone's GPS, accuracy will be lower, especially in urban areas with tall buildings. The key is the device you use, not the platform.
Yes, Strava is compatible with most GPS sports watches on the market: COROS, Polar, Suunto, Apple Watch, Samsung Galaxy Watch, Amazfit and many more. You can also record activities directly with your phone's GPS without needing a watch. This versatility is one of Strava's great advantages over Garmin Connect, which is limited to the Garmin ecosystem.
On Garmin Connect you can create routes for free without any limitations from the mobile app or the web. On Strava, basic route creation is free, but AI-suggested routes, terrain surfaces and advanced route planning features require a premium subscription. If creating routes is important to you and you do not want to pay, Garmin Connect offers a more complete experience for free.
Both platforms offer privacy controls, but with different approaches. Strava lets you hide the start and end points of your activities (privacy zones), set your profile to private and control who sees your activities. Garmin Connect is more private by default since it is less social: your data stays in your account unless you actively share it. Garmin complies with GDPR and allows you to export and delete your data. Strava has received criticism for sharing aggregated location data with third parties, although it has improved its controls in recent years.
Runner since 2015. 3 marathons, 15+ half marathons. Founder of CorrerJuntos. I test every product we recommend and run every route we publish.
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