The Stryd Assistant is currently available for users with an active Adaptive Training plan.
The Stryd Assistant is a conversational guide built into the Stryd mobile app. Rather than making users dig through menus and settings on their own, the Stryd Assistant surfaces at the right moment and guides them step by step.
The Stryd Assistant can help with Event Scheduling, CP Calibration, Pause/Resume, RSB Accuracy, and Body Status Tracking logic associated with Adaptive Training. More smart Stryd Assistant features will be added in future releases!
Note: You must have Stryd notifications enabled to access the Stryd Assistant. Please confirm that Stryd notifications are turned on in your device settings.
How the Stryd Assistant Helps
Adaptive Training plan management (pausing, resuming, recalibrating, and adjusting for races and/or body limitations) is where many runners get lost or make decisions that hurt their performance. The Stryd Assistant removes the guesswork by:
Appearing exactly when a decision needs to be made
Explaining what will change before anything is committed
Presenting changes as a clear summary so nothing is a surprise
Giving users the ability to undo or go back at any time
When Will the Stryd Assistant Appear?
The Stryd Assistant will appear in the following situations:
Adjust for A-Events (goal races): When your goal race changes, the Stryd Assistant handles the complex process of rebuilding your Adaptive Training cycle around the new goal, including fallback options if needed.
Adjust for B-Events (secondary races): When a secondary race or event is added, updated, or removed, the Stryd Assistant rebuilds the relevant Adaptive Training workouts and shows a detailed summary of what's changing.
Adjust for Body Status (Injury, illness, menstrual cycle): When you change your status to one of these three options, the Assistant will make adjustments accordingly. When you flag an injury or illness, your training adapts around the setback by easing off and scheduling recovery and rest days. When you log your menstrual cycle, Stryd Assistant uses that context to make sense of your training data. Over time, you build a clearer picture of how your body actually responds to training.
Phase Transition Preview: A few days before a phase change, Stryd Assistant gives you a preview of what's ahead:
The shape of your upcoming week (long run, easy runs, workout days)
Recommended scheduling that fits how the new phase is structured
CP Calibration: Critical Power (CP) is the core fitness metric Stryd uses to personalize your training zones, workout targets, and race predictions. When a calibration is recommended, the Stryd Assistant analyzes your data, proposes a calibration workout, and lets you accept, choose an alternative, or decline. You must be in an active Adaptive Training Plan to receive CP Calibration suggestions.
Pause an Adaptive Training Plan: When you need to pause your Adaptive Training, the Stryd Assistant guides you through the process with a clear summary of what will change before anything is applied.
Resume an Adaptive Training Plan: When you're ready to return to your Adaptive Training, the Stryd Assistant proactively suggests resuming your plan, presents the recommended schedule, and lets you follow the recommendation or choose your own path.
RSB Tracking: When you have long stretches without a run, missing data, recent CP changes, or unusually inconsistent training history, Adaptive Training will let you know:
Whether your current RSB reflects a complete training picture
When recent gaps or missing runs have made the number less reliable
Whether you have enough data history to calculate an accurate reading
When your RSB is reliable and ready to guide your next training decision
FAQ Stryd Assistant
Understanding Your Stryd Assistant
The Stryd Assistant is your personal guide for adapting your training when life gets in the way. It surfaces suggestions at the right moment, so you don't have to go looking for them.
When does Stryd Assistant appear? Can I find the Stryd Assistant manually, or do I have to wait for it to appear?
The Stryd Assistant is triggered automatically based on what's happening in your training. There's no place to browse or launch it on demand.
That said, if you want to trigger an event-related suggestion, you can do so indirectly: adding or editing an A- or B-priority event on your calendar or updating your training status (injury, illness, and/or menstruation) will immediately prompt the relevant flow. For other suggestions (like CP calibration or pausing your plan), the Stryd Assistant will reach out when the time is right.
Do I need a Stryd Membership to access the Stryd Assistant?
The Stryd Assistant is tied to Adaptive Training. If you're enrolled in an Adaptive Training plan, you have access. You need to subscribe to the Stryd membership to use Adaptive Training and the Stryd Assistant.
What's the difference between an A-priority and a B-priority event?
When you add an event to your calendar, the priority level you choose determines how much your training adjusts around it.
A-priority event — This is your main goal race or event. Adding or changing an A-priority event reshapes your entire training cycle: phases, volume, and taper are all rebuilt around that date.
B-priority event — A secondary race or event. Your overall training structure stays the same, but workouts in the days around the event are adjusted to help you show up fresh and recover well.
What happens if I ignore the Stryd Assistant when it appears?
The suggestion stays in your notification center. It won't disappear on its own. You can come back to it whenever you're ready.
When you tap it, the Stryd Assistant checks whether your situation has changed since the notification was sent. If it has (for example, you already completed the relevant workout, or your event date has moved), the Stryd Assistant will let you know the suggestion no longer applies and close automatically. If nothing has changed, the conversation picks up normally.
What happens if I decline a CP calibration?
Nothing changes. Declining at any point in the flow leaves your current fitness estimate, training plan, and calendar exactly as they are. The suggestion won't reappear immediately, but the Stryd Assistant may bring it up again in the future if the conditions recur.
Why isn't the Stryd Assistant showing up for me?
The Stryd Assistant only appears when a few conditions are all true at the same time:
You're on an Adaptive Training plan — static or traditional plans don't include the Stryd Assistant
Your plan has already started — if your plan is scheduled but hasn't begun, the Stryd Assistant won't activate yet
Your plan isn't paused — if your training is currently inactive, the Stryd Assistant will stay quiet until you resume
Also, make sure push notifications are enabled on your device. The Stryd Assistant uses these to reach you. If notifications are turned off, it won't be able to surface suggestions.
Can I undo a change after I've confirmed it?
The undo button steps back through the conversation, but it does not reverse changes already made to your calendar or training data.
For example, if you confirmed a CP test schedule and then tapped undo, the test would still appear on your calendar. You'd need to delete it manually. Think of undo as a way to re-read or reconsider a step, not as a way to roll back an action.