The Stryd ecosystem is an end-to-end solution (from Planning through Reviewing) that works with running power. It provides the majority of the important power metrics and access to coaches and training plans.
Stryd PowerCenter is a web-based app at the heart of the Stryd ecosystem.
Stryd Mobile is a mobile phone app that provides much of the same information as Stryd PowerCenter, plus a few additional features.
Connecting Stryd PowerCenter and Mobile
If you’ve followed the setup instructions for your Stryd/watch combination, you should already have:
- created a login to Stryd PowerCenter
- installed the Stryd mobile app on your phone (and paired your footpod to the mobile app)
- connected to your manufacturer’s website (using the mobile app) so that workouts planned in Stryd can download to your watch, and completed workouts can upload to Stryd
Should you want to connect to additional apps (to use features specific to those apps), there are instructions in:
- Compatible Platforms with Stryd on the Stryd website, for connecting to TrainingPeaks, Final Surge, Strava and 80/20 Run
- Integration with Stryd on the 2PEAK website for connecting to 2PEAK
- the Intervals.icu page
For help connecting other apps, please ask in the from1runner2another Facebook group.
Building a structured workout
Stryd membership gives you access to a library of pre-built workouts, or you can create your own.
Instructions for using the Stryd Library and Stryd Workout Builder are in Library and Workout Builder on the Stryd website.
Downloading planned workouts
Planned workouts can be downloaded to Garmin, Apple or COROS watches, or to a mobile phone.
The process differs depending on your device:
- If you’re using Stryd Zones on a Garmin watch, connect Stryd to Garmin Connect so that your workouts appear in your Garmin Calendar and are automatically available when you start a run.
- If you’re using the Stryd Workout app on a Garmin watch, use the Workouts > Fetch Workouts option in the Workout app.
- If you’re using the Stryd Workout app on an Apple Watch, use the Upcoming Runs option in the Workout app.
- If you’re using a COROS watch, connect Stryd to the COROS app so that your workouts appear in your COROS workout calendar and are automatically available when you start a run.
- If you’re using the Stryd Workout app on a mobile phone, use the Calendar view to select the workout then select start workout.
All other devices do not (yet) support downloading planned workouts from Stryd.
Uploading completed workouts
Completed workouts can be uploaded from all devices. The process differs depending on your device:
- If you’re using the Stryd Workout app (on Garmin, Apple or a mobile phone), the Stryd Workout app will automatically upload completed workouts.
- If you’re using Stryd Zones on a Garmin, or if you’re using a watch from any other manufacturer, connect Stryd to your manufacturer’s website/app, so that completed workouts are automatically uploaded.
Reviewing second-by-second workout data
You can review second-by-second workout data using the Stryd PowerCenter or the Stryd Mobile app.
Use the Calendar view to select your completed workout. You can choose which metrics you want to see, as well as summary and ‘per split’ metrics.
Manual and automatic laps
Using either PowerCenter or the mobile app, you can adjust the ‘per split’ metrics to use manual lap markers stored in your workout file or to use distance-based (per km/mile) laps.
Reviewing a workout range
Using PowerCenter, you can also manually select a section of your workout to review metrics just for that section (which is handy when reviewing a workout containing maximum effort sections).
Reviewing/Updating Threshold Power
When using Stryd, Threshold Power is referred to as Critical Power (CP).
Auto-CP
Stryd offers an automatically-calculated Critical Power (Auto-CP) using data from the last 90 days of training to keep your CP up-to-date.
If you choose to use this option, you should ensure you regularly run maximum efforts at a selection of durations – for example, 2-3 minutes, 10-12 minutes, 20-30 minutes or a 5k race.
To ensure that no maximum efforts drop out of the 90-day window, you should run maximum efforts every 4-5 weeks (alternating across the durations).
Manual CP
Stryd also offers the ability to manually set your CP.
This is useful if you’re returning to training after injury and have not yet been able to complete maximum effort runs, or if your CP is based on a prior training period and you’ve lost fitness since then.
Instructions for manually setting your CP are in Manual CP on the Stryd website.
Your PDC (and workout maximums)
You can review your Power-Duration Curve (PDC) using the Stryd PowerCenter (via the Runner Summary tab) or the Stryd Mobile app (via the Summary tab).
To see your PDC, make sure you’ve toggled Modelled Ability on.
Your Mean-Max Power (MMP) curve is shown alongside your PDC – it’s used to model your PDC. The Stryd PDC uses a ‘maximum of maximum’s’ approach to model your PDC.
If you’re using PowerCenter to view your PDC, you can hover over different parts of your MMP to see which completed workouts are contributing to your PDC. You can also use the ‘Compare to Date Range’ feature to see how your MMP has changed.
Stress Scores
When using Stryd, Stress Scores are referred to as Running Stress Scores (RSS).
Running Stress Scores are calculated for each planned and completed workout.
You can also highlight a section of the second-by-second workout view (in PowerCenter) to see the RSS for that specific section.
Training Load
Stryd offers 7d average, 42d average and Running Stress Balance (RSB) scores:
- 7d average measures the shorter-term impacts of your training.
- 42d average measures the longer-term impacts of your training (your cumulative training load).
- Running Stress Balance is the difference between the 7d and 42d averages.
In PowerCenter, the 42d average is shown in the ‘My Training’ chart, while your RSB is shown in the ‘Running Stress Balance’ chart.
In Stryd Mobile, all three metrics are shown in ‘History: Last 3 months’ if you select the ‘Running Stress Balance’ gauge in the Summary view.
Inconsistent averages
Note that there is a difference in the way that the 7d and 42d averages are calculated:
- PowerCenter calculates the numbers as simple averages, which won’t correctly reflect your Training Load and Stress Balance.
- The Stryd mobile app calculates the numbers as ‘exponentially weighted moving averages’, which will correctly reflect your Training Load and Stress Balance.
If you’re using the averages or your Stress Balance in other calculations, or to keep records, be sure to use the numbers from the Stryd Mobile app.
Stress Balance
When using Stryd, Stress balance is referred to as Running Stress Balance (RSB):
- In PowerCenter, RSB is shown in the ‘Running Stress Balance’ chart.
- In Stryd Mobile, RSB is shown in the ‘Running Stress Balance’ gauge in the Summary view.
Note that Stryd offers an interpretation of your RSB (e.g. Overreaching, Cautionary, Productive) and while this may be accurate for a majority of runners (based on runner averages), it may not be accurate for you. Instead, complete Activity #10 (in the Training Stress book chapter) to monitor RSB over a number of days (or weeks). This will build your experience for how well Stryd’s RSB scores match your perception of your training load.
Ramp Rate
Stryd does not offer a Ramp Rate, but you can calculate your own Ramp Rate by tracking week-by-week ’42d stress’ scores using the Stryd Mobile app (found by selecting the ‘Running Stress Balance’ gauge in the Summary view).
Ramp Rate = Current 42d stress – 42d stress 7 days ago.
Running Effectiveness
Stryd does not offer Running Effectiveness (RE), but you can calculate your own RE by selecting a workout section on the second-by-second workout page in PowerCenter.
Running Effectiveness = (Distance / Moving Time) / (Power / Weight), where:
- Distance is in metres
- Moving time is in seconds, and is only valid if you did not pause (or auto-pause) your watch during the section
- Power is in Watts
- Weight is the weight configured in your Stryd footpod (converted to kilograms)
Alternatively, the SuperPower Calculator page describes how to calculate RE using that tool.
Race/Event calculators
Stryd has two different calculators:
- The ‘Race Power Calculator’ is accessed via PowerCenter (choose ‘Race Calculator’ in the left-hand menu). It helps determine optimal power targets and race predictions based on various factors, including course profile, weather, and runner data, using the detailed data to generate predictions and targets.
- The ‘Event Planner’ is accessed via Stryd Mobile (choose to ‘Add Event’ from the ‘Summary’ tab). It’s focused on goal-setting and planning for specific races, allowing you to set target power or time and track your progress as you approach your events.
You can use both tools alongside each other – the event planner to track your races and race readiness, and the race power calculator to generate a power target based on course profile, weather conditions and runner data.
I'd like to give feedback ...
If you have feedback – perhaps something that’s missing/incorrect, or something that would improve the content of Part 3, please let me know in the from1runner2another Facebook group.
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