Using power instead of pace for running has many advantages. Power is a direct reflection of a person's metabolic effort. Training based on an individual's unique power is more effective and yields better race results every time.
Users who train with Stryd Power need to know about a few key features in the Stryd app and the Stryd PowerCenter web version.
Critical Power is the threshold at which the dominant type of fatigue your body experiences changes. This number is used to determine your optimal training intensities (Power Zones) which trigger specific fitness gains and guide your race day effort.
The Stryd system needs 3-5 runs in order to estimate a user's Critical Power. Or a user can manually enter a Critical Power based on a recent race result.
For more information please see this support article: Critical Power
Power Duration Curve
The Power Duration Curve is your best effort power (in Watts) at any given duration from one second up to five hours that you’ve done over the defined period of time. The view defaults to the last 90 days because that best captures your current ability and is used to determine your Critical Power.
Every run on the Power Duration Curve is an activity that contributes to your Critical Power. The Power Duration Curve can be thought of as a visualization of your Critical Power.
For more information please see this support article: Power Duration Curve
The Training Analysis feature allows for a comparative view of trends over the last 90 days.
Once in the analysis view, you can filter the results down for more specific insights on your training trends.
You can filter 90 days' worth of data to try and find trends associated with certain run types, power ranges, distances, duration, days of the week, and more!
This can be helpful if you, for example, want to compare all of your Tempo Runs from the past 90 days. With this Training Analysis tab, you can visualize your progress and fitness gains!
For more information please see this support article: Training Analysis
How to do a Structured Workout
Structured workouts on the watch can only be performed on Garmin Connect IQ 3.0 watches, and Apple Watch series 2 and above.
Even if your watch is not compatible, you can still perform Stryd Workouts with other watches. You will just need to memorize the workout or manually enter the Stryd Workout into your compatible platform.
For more information please see this support article: How to do a Structured Workout
Where Can I Find the Race Calculations Table?
To find the Race Calculations Table go to the Summary Tab and scroll down to 'Race Calculations' where you can see your estimated race calculations for 1 mile, 5k, 10k, Half-Marathon, and Marathon. You can also edit where it shows on the Summary View by selecting Edit and then moving it to your desired location.
Time in Zones Insight
The 'Time in Zones' insight generates with every run, with the top graph representing the distribution of time in zones for that particular run.
Tap on a zone's bar to see % of time and duration in that zone. Below the bar graph, you can see the % of your running duration in zone 1 across the preceding 7 days to help manage your stress. To read more on Power Zones visit this link.
Stryd’s Power Zones are different power ranges (based on your Critical Power) that provide guidance when training with power. Zones give you a general idea of what type of training falls within a power range, though the actual number you run at may be more specific. Power zones are broken up into five ranges:
Running Stress Balance
Running Stress Balance tells you how productive your recent training has been.
Your Running Stress Balance (RSB) is the difference between your accumulated long-term running stress (42-day weighted average) and your short-term running stress (7-day weighted average). As such, more recent runs have a higher contribution to these average values.
In general, your 42-day average is an expression of your fitness. It captures the long-term trend in your stress that contributes to your fatigue resistance. Your 7-day average is an expression of your fatigue and encapsulates the period of time before your training stress results in fitness gains.