Settings overview of the Apple Watch Stryd app

How do I use the Stryd app?

Updated over a week ago

This article will go over the Stryd app for Apple Watch features and settings.

Home Screen

Below are the explanations of the information you will see on the home screen of the Stryd app for Apple Watch.


RSB stands for your Running Stress Balance

Critical Power

Your Critical Power is shown to you in terms of Watts per Kilogram. The date when your Critical Power was last updated is also shown directly under the Critical Power value.

Today's Workout

If you have a Stryd Power-Based Workout on your calendar for today, that workout will be the first thing you see when you open the Stryd app for Apple Watch. You can select this workout from the home screen whenever you are ready to begin the training session.

Open Run

Below this information, you will see the blue "Open Run" button. This is how you can start a free run in the Stryd Apple Watch app. If you select "Open Run" you will have more options for Open Run customization.

Start Run

Before you start an Open Run, you will be able to select the Run Profile that fits your needs. The current Run Profile options are Run, Treadmill Run, Trail Run, Track Run, and Indoor Run.

Add Power Range

You can further customize your Open Run experience by adding a Power Target or Power Range to your activity. This feature is perfect for any Open Run where you need to manage your effort.

Navigate back to the Home Screen by selecting the "Cancel" button in the top left corner of the "Open Run" screen.

Next, we will cover the functionality of Upcoming Runs, Settings, and Legacy App.

Upcoming Runs

Under the "Open Run" button you will see the Upcoming Runs folder. This folder only fetches workouts 7 days out. So, if you only run 3 days per week, you will only ever see three workouts in this folder.

If the information in this folder does not match the information on your Stryd app Calendar on your iPhone, you will want to refresh this folder. From the top of this screen, pull down. You will then see an icon called "Fetching" in the top right corner of the screen. Once the information in the folder has been updated, this icon will go away.


The settings folder is where you can find important information about the app, as well as access customization settings for the app.

This section of the article will go through all of the Settings options from the top down.

Run Profiles

Here you will see all of the Run Profiles that are available. The Run Profile that is highlighted in blue is the Run Profile that is your current Default profile.

If you select the pencil icon to the right of the Run Profile name, you can edit the settings within that Run Profile.

Run Profile Settings

  1. Primary Metric - Here is where you can choose how you want your power to be displayed. You will have the option to display power as Real Time, 3 second, 5 second, 10 second, 30 second, Lap, and Overall. NOTE: In the app, you will always be able to see real-time power and lap power.

  2. Secondary Metric - You will have the option to turn this feature on and off. The secondary metrics you can choose from are duration, distance, power, pace, heart rate, cadence, ground contact time, vertical oscillation, elevation, elevation gain, temperature, humidity, and Beta (adjusted power).

  3. High Visibility - You will have the option to turn this feature on and off. Turning the feature on adds more colors to the workout screen. This is designed to help users better visualize whether or not they are running at the right effort.

  4. Alert Sensitivity - You have the option to set this to High or Low Sensitivity. This setting will affect the time it takes for the workout app to alert you of an effort that is out of range.

  5. Tones and Haptics - Here you can turn on and off the Tones and Haptics for Lap, Upper Alerts, and Lower Alerts. This can be helpful if the Tones and Haptics irritate you.

  6. Speech Cues - Here you can turn on and off the voice instructions associated with the workout. NOTE: Voice instructions will not be heard through headphones that stream music through your iPhone. You will have to download music to your Apple Watch to hear both.

  7. GPS - Here you can turn on and off the Apple Watch GPS. NOTE: Treadmill Mode and Indoor Mode will not collect GPS.

  8. Auto-Pause - Here you can turn on and off the Apple Watch Auto-Pause. This feature can be useful to users who need to start and stop their watch frequently.

To navigate back to the Settings select "< Run" in the top left corner of the screen. Then select "< Run Profile" in the top left corner of the screen.

Additional Screens

Here you can customize screens that you would like to see while running.

You can have as many as 7 metrics displayed on one screen and as little as one metric displayed on one screen. You can also add as many custom screens as you need.

To delete a screen, just press on the screen and push it to the left. A red "X" will appear to the right of the screen. If you select this red "X" button the screen will delete.

At the bottom of this screen, you will have the ability to turn on and off the Music Screen option. If the music screen is turned on, it will always be available as the last screen while you are running. The reason this button is necessary is that you can not navigate to Spotify or Apple Music while you are using the Stryd app. The Stryd app can not be used in the background. Using the Stryd app in the background will cause the run to stop recording.


The Calibration feature can be used to calibrate your Stryd pod if there is a discrepancy between the pod's distance recording and a known distance. If you think your Stryd pod needs calibration, please review this document: Distance and Calibration

Side Buttons

The Side Buttons can be customized to function as either a pause button or a lap button. You can also turn this feature off. If you press both the crown and back buttons on the Apple Watch at the same time, it becomes the "Side Buttons".


Here you can turn on and off the Auto-Lap feature. You will want to turn this feature off if you plan on doing any Stryd Power-Based Workouts. The Auto-Lap will corrupt the data in a Stryd Power-Based Workout.

User Info

This will give you information about your Account, Stryd Info, App Info, and the ability to Log Out of your Stryd app on your Apple Watch.

Training Condition History

This will give you information about the last 90 days of training. Specifically, you will be shown the Temperature, Humidity, and Elevation at which you have been running.

Internal Settings

Here is where you can test your Haptics. These are the unique sounds you can test: notification, directionUp, directionDown, success, failure, retry, start, stop, and click.

Debug Options

Here you can check the Files to Upload and Emulate a Crash. You will not need to select either of these options unless told to do so by a Stryd Customer Support Specialist.

To exit the Stryd App Settings, please select "< Settings" in the top left corner of the app. This will bring you back to the Home screen of the Stryd app for Apple Watch.

Legacy App

This option will be useful for any Apple Watch that is not supported by the new Stryd app. If your Apple Watch is compatible with the current Stryd App Build, do not use the Legacy app.

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