Post Run Reporting and Run Tagging

In order to get started with insights, you first need to tag your activities in the Post Run Report! Tags are necessary for insights to be generated.

1. Open the Stryd mobile app

2. Go to the 'Calendar' tab

3. Scroll to an activity you want to tag

4. Tap the 'tag' icon

4. Fill out the Post Run Report

5. Save the activity

6. Done! You will want to add as many details to as many runs as possible to receive the best insights.

In the Post Run Report, you will be asked about your Perceived Effort and how you feel.

Perceived Effort is on a scale from 1 to 10 where 1 is the easiest and 10 is the hardest.

How you feel can be reposted as Great, Good, Normal, Poor, and Terrible.

Tracking these inputs can help you determine if your training is working as expected. These data points can be viewed in the Analysis tab of the Stryd app for a birds-eye view of progress.

The Pain & Discomfort Tracking interface lets you log pain that you may experience during training. Here is how you can log Pain & Discomfort.

Overall Pain Intensity: Rate the general level of discomfort you felt during or after your run.

Specific Body Areas: Log pain or discomfort in targeted spots, including the Achilles, ankle, calf, foot, hamstring, hip, knee, plantar, quadriceps, and shins—on both the left and right sides.

This data pairs with Stryd Footpath, giving you a window into how pain might be influencing your running form and performance. With this feature, you can:

Depending on the workout, you may use different shoes. This is where you can associate a specific run with a specific pair of shoes. The Stryd app will log a shoe’s mileage and then notify you when the shoe reaches its maximum mileage limit.

Tagging a specific run’s shoe in the Post Run Report is valuable information for foot-path analysis. The shoe specifics can also be valuable when using the Analytics tab in the Stryd app.

Tagging your run with the 'surface type' is useful for tracking how much time you spend training on a given surface. Stryd can currently not detect the surface you are running on and adjust power readings accordingly.

This information is valuable when applied in the Analytics tab in the Stryd app.

Filling out the Run Type in the Post Run Report is a very valuable tag for the Analytics tab as well as other insights.

The Stryd system will ask you if the run was Easy or Workout. If you are unsure about what Run Type you should use, here is the list of Run Types we offer and their definitions:

The warm-up is the zone 1 easy run that you do to gear up for a big workout or race. The goal is to gently ramp your body up to reduce the risk of injury before you do the harder work of the main set.

The cooldown is the easy zone 1 run after a hard session. This run is intended to help kick start the recovery process by enhancing blood flow to the working muscle groups, but without stressing them further.

These runs will be steady efforts will be in Zones 1-2 for short to moderate durations. Easy runs are designed to maintain or build upon your aerobic base, sometimes while your body is recovering from harder sessions on days prior. The goal will be to find a power you can maintain for a long time and to stop well before fatigue begins to set in.

The run-walk is when you balance the run portions with walking sections. Run-walks are designed to provide the same sort of training stimulus as Easy or Recovery runs.

The long run is your longest run for the week. Typically, this run falls on Saturday or Sunday and will be no higher than Zone 2. Similar in the level of effort to Easy runs, the long run will be a high duration and low intensity, to improve your aerobic endurance. These runs will start feeling easy but will end with some considerable fatigue and stress due to the longer duration.

A Fartlek is Swedish for "speed play," and that is exactly what this run is all about. Unlike tempo and interval work, fartlek is unstructured and alternates between moderate to hard efforts with easy efforts throughout. Fartlek workouts are great for tuning into how your body is feeling and getting you comfortable at a higher turnover rate without straining yourself enough to require a multi-day recovery.

Structured workouts typically involve many repetitions of a short-to-moderate duration at a high intensity. Intervals are useful for improving aerobic threshold or "speed endurance". They will also improve your muscular strength and your comfort at higher power outputs.

Typically many repetitions of running up and down a hill with a 1:1 or greater ratio of work: recovery. These will be one of the highest intensity and shortest duration workout types you'll encounter in your training. Hill repeats are focused on building speed and strength as you push your maximum power output to new heights with adequate recovery time to perform well repeat after repeat.

A tempo run is a sustained effort run executed at the lower percentages of CP. You will find yourself in lower zone 3 for a tempo run, 90-95% of CP. Tempo runs are excellent for raising your aerobic threshold so that you can maintain a higher power output even on your future easy days when you are running in Zone 1-2.

A threshold run is a sustained effort running at 95-100% of CP. You will be in upper zone 3 for this type of effort. Threshold runs provide a similar training stress to tempo runs, but typically at a higher intensity and lower duration. Raising your threshold is one of the greatest ways of improving your personal best in endurance running events.

The cruise intervals are typically 200 to 400m repeats at a higher intensity with more rest. Similar in training stress to hill repeats, cruise intervals will sharpen your strength and maximum power output, with enough rest in between to perform at a high-level interval after interval.

These are two or more sessions done back to back, typically being bike to run.

Strides are short sprints of 15 to 20 seconds without any structured rest or breaks. Strides are focused on muscle activation-- remind your body how to recruit working muscle for the race or hard workout that is coming up. For beginner runners, Strides are an excellent introduction to more structured speed work.

The progression run is a cut-down run. Starting off at a comfortable power and slowly adding more intensity over the run. You should finish at a higher power than when you started the run. Progression runs are great for teaching your body fatigue resistance in the latter stages of a race as well as providing a little bit of threshold training effect.

A pace run is a run where you aim to hold specific power.

For example, if you select Long Run it will tell you the % duration and % stress from long runs in the preceding 7 days. In addition, you can see how your power and other metrics trend among that type of run over the last 90 days.