As explained in Settings & Configs, you should ‘set and forget’ your height and weight.

Instructions for setting your height and weight are on the Stryd website.

Height and Weight are entered in the Stryd mobile app (for iOS or Android) and stored in the Stryd footpod.

As explained in Settings & Configs, disable auto-lap when running intervals using a structured workout.

These settings are made on your watch, or via Garmin Connect mobile or Garmin Connect IQ with newer watches.

In the following:

• Select means press the top right button (labelled Start / Stop or with a triangle)
• Back means press the bottom right button (labelled Back or Lap)
• Up means press the middle left button (labelled Up)
• Down means press the bottom left button (labelled Down)

Auto-lap is enabled or disabled separately for each activity (e.g. ‘Run’ or ‘Walk’):

1. On your Garmin watch, press and hold Up to access the watch Settings.
2. Scroll through the list of settings using Up/Down, then Select the Activities & Apps menu (or similar).
3. Scroll through the list of activities & apps using Up/Down, then Select the activity you want to modify (e.g. Run).
4. Select Run Settings (or similar, depending on the activity name).
5. Scroll through the list of settings using Up/Down, then Select the Laps menu.
6. Select the Auto Lap menu.
7. Scroll through the list of settings using Up/Down, then Select Off to disable Auto-lap, or By distance to enable Auto-lap.
8. Back to exit to the Auto Lap menu.
9. If you enabled Auto-lap, scroll through the list of settings using Up/Down, then Select Auto Distance.
10. Choose the distance you want to use for Auto-laps, then Back to exit to the Auto Lap menu.
11. Optionally, enable or disable the lap button using Select to toggle Lap Key.
12. Exit the watch settings by pressing Back (multiple times).

As explained in Settings & Configs, disable auto-pause, and never manually pause when Running with Power.

These settings are made on your watch, or via Garmin Connect mobile or Garmin Connect IQ with newer watches.

In the following:

• Select means press the top right button (labelled Start / Stop or with a triangle)
• Back means press the bottom right button (labelled Back or Lap)
• Up means press the middle left button (labelled Up)
• Down means press the bottom left button (labelled Down)

Auto-pause is enabled or disabled separately for each activity (e.g. ‘Run’ or ‘Walk’):

1. On your Garmin watch, press and hold Up to access the watch Settings.
2. Scroll through the list of settings using Up/Down, then Select the Activities & Apps menu (or similar).
3. Scroll through the list of activities & apps using Up/Down, then Select the activity you want to modify (e.g. Run).
4. Select Run Settings (or similar, depending on the activity name).
5. Scroll through the list of settings using Up/Down, then Select the Auto Pause menu.
6. Scroll through the list of settings using Up/Down, then Select Off to disable Auto-pause.
7. Exit the watch settings by pressing Back (multiple times).

As explained in Settings & Configs, disable auto-calibration if you want to track changes in your Running Effectiveness.

These settings are made on your watch, or via Garmin Connect mobile or Garmin Connect IQ with newer watches.

In the following:

• Select means press the top right button (labelled Start / Stop or with a triangle)
• Back means press the bottom right button (labelled Back or Lap)
• Up means press the middle left button (labelled Up)
• Down means press the bottom left button (labelled Down)

Auto-calibrate is enabled or disabled for each accessory or sensor that provides pace or distance data – the same settings will be used for all activities:

1. On your Garmin watch, press and hold Up to access the watch Settings.
2. Scroll through the list of settings using Up/Down, then Select the Sensors & Accessories menu (or similar).
3. Scroll through the list of sensors using Up/Down, then Select the item named FP-xxxx, or the item with a picture of a running shoe and a number next to it.
4. Scroll through the list of settings using Up/Down, then Select the Cal. Factor menu (or similar).
5. Scroll through the list of settings using Up/Down, then Select the Auto Cal. toggle to disable Auto-calibration.
6. Exit the watch settings by pressing Back (multiple times).

As explained in Settings & Configs, choose ‘every second recording’ so that power averages (used for your metrics) are calculated correctly.

These settings are made on your watch, or via Garmin Connect mobile or Garmin Connect IQ with newer watches.

In the following:

• Select means press the top right button (labelled Start / Stop or with a triangle)
• Back means press the bottom right button (labelled Back or Lap)
• Up means press the middle left button (labelled Up)
• Down means press the bottom left button (labelled Down)

Recording frequency is enabled or disabled in system settings – the same settings will be used for all activities:

1. On your Garmin watch, press and hold Up to access the watch Settings.
2. Scroll through the list of settings using Up/Down, then Select the System menu.
3. Scroll through the list of settings using Up/Down, then Select Data Recording.
4. Scroll through the list of settings using Up/Down, then Select Frequency.
5. Scroll through the list of settings using Up/Down, then Select Every Second.
6. Exit the watch settings by pressing Back (multiple times).

As explained in Settings & Configs, real-time power is ‘spiky’ – you may prefer your power numbers to be averages:

• for ‘current’ power, use smoothed power matched to the lap duration (3-second or 10-second)
• for ‘keep-to-target’ power, use lap power or step power.

Stryd Zones offers real-time, smoothed, lap and last lap power. You can choose which power averages to see when running via Stryd Zones [Settings] in the Garmin ‘Connect IQ’ app.

Due to a Garmin restriction when using datafields, it’s not possible to use different power averages for each activity profile – instead, you’ll need to use a single setup, or you’ll need to manually adjust power averages before each run.

As explained in Settings & Configs, it may be possible to display your power targets and actuals as Watts, Watts/kg or percentage of Threshold Power (depending on the power units available in the datafields you’re using).

Stryd Zones offers Watts, Watts/kg and percentage of Threshold Power. You can choose which power units to see when running via Stryd Zones [Settings] in the Garmin ‘Connect IQ’ app.

Due to a Garmin restriction when using datafields, it’s not possible to use different power units for each activity profile – instead, either you’ll need to use a single setup, or you’ll need to manually adjust power units before each run.

As explained in Settings & Configs, some of the activities in the book ask you to display power, pace and HR on your watch so that you can keep track of changes in those metrics as you begin to experience running with power.

To do this, put Stryd Zones on its own data screen, then use a setup with at least 3 metrics, with 3s (smoothed) power, pace and heart rate included. You can choose which metrics to see when running via Stryd Zones [Settings] in the Garmin ‘Connect IQ’ app.

As explained in Settings & Configs, it’s worth familiarising yourself with the way to move to the next lap before you find that you want to do it but don’t know how.

To move to the next lap, press the bottom right button (labelled Back or Lap).

Stryd communicates with your Garmin Watch using a protocol called ‘ANT+’. It’s similar to (but not the same as) a Bluetooth connection. Each device that connects using ANT+ has an ‘ANT-ID’, a 4- or 5-digit number uniquely identifying the device.

Once you’ve connected your Stryd footpod to your watch, you should configure Stryd Zones to use your footpod’s ANT-ID. This ensures that your watch will connect to your footpod (and nobody else’s).

When you run, the Stryd Zones datafield records a number of different metrics into your workout file – power, leg spring stiffness and others.

But it only does this if Stryd Zones is included in the ‘run’ profile you use for your workouts – if you don’t include it, none of Stryd’s metrics will be recorded in your completed workout, and you won’t have the data you need to check workout compliance or calculate multi-workout metrics like Threshold Power.

To ensure Stryd’s metrics are included in your completed workout files, add Stryd Zones on a data screen in each of your ‘run’ profiles (indoor and outdoor).

Garmin has added running power to their watches. Unfortunately, Garmin’s running power is calculated differently than Stryd’s and the power numbers can be 30-40% different to the numbers provided by Stryd.

To ensure Stryd’s power numbers (not Garmin’s) are included in your completed workout files, disable Garmin’s native power value recording.

Stryd’s Pace and Distance calculations do not rely on GPS, which can be useful if you regularly run routes with a poor GPS signal.

In addition, Stryd’s Pace and Distance numbers are often more accurate than calculating pace and distance using GPS.

To use Stryd for pace and distance, configure your Garmin watch to take pace & distance from Stryd.

You can purchase training plans via Stryd, TrainingPeaks or Final Surge and sync the workout schedule to Garmin Connect.

Or you can build your own workouts using Stryd, TrainingPeaks, Final Surge or Intervals.icu (although you may need to use the paid / subscription version in some cases) and sync them to Garmin Connect.

Once you’ve connected your planning app to Garmin Connect, your planning app should add scheduled workouts to Garmin Connect’s calendar and they should automatically download from there to your watch.

In the following:

• Select means press the top right button (labelled Start / Stop or with a triangle)
• Back means press the bottom right button (labelled Back or Lap)
• Up means press the middle left button (labelled Up)
• Down means press the bottom left button (labelled Down)

If you’re using scheduled workouts, your watch should know what’s planned for that day:

• Press Start and select your activity profile (e.g., Run).
• The watch will automatically pop-up a prompt asking if you want to Do Workout.
• If the prompt does not appear, swipe up or press Down and select Training > Training Calendar (or Workouts).
• Select today’s planned workout and press Do Workout.

If you’re not using scheduled workouts, or you don’t have a workout planned for that day, the steps are similar to the above, but you won’t see a pop-up prompt asking if you want to Do Workout.

Once you’ve connected Garmin Connect to your reviewing app, your completed workouts should upload from your watch to Garmin Connect and sync automatically with your reviewing app.

As long as you included Stryd Zones in your profile, all non-Duo Stryd metrics are recorded and uploaded in your workout file. You don’t need to ‘offline sync’ using the Stryd Mobile app.

If you use Stryd Duo, you’ll need to use Footpath sync in the Stryd Mobile app to transfer balance data to Stryd PowerCenter.