Edited by Ka’eo Kruse, Stryd’s Human Performance Specialist

This beginner-friendly guide is your starting point for understanding and applying power-based training with Stryd. Whether you're new to structured running with power or transitioning from heart rate or pace-based methods to running power, this module walks you through the core concepts, tools, and strategies that will help you train smarter from the very first run.

You'll learn:

⚡ What running power is — and why it’s a better way to gauge effort than pace or heart rate
🎯 How to use Critical Power (CP) and the Power Duration Curve (PDC) to individualize training
📊 How to monitor progress, manage training load, and adapt your plan with metrics like Running Stress Score (RSS), Running Stress Balance (RSB), and Lower Body Stress Score (LBSS)
🧠 How to analyze your form and mechanics using Stryd’s advanced tools: 3D Stryd Footpath, mechanical metrics, and balance insights
🛠 How to use PowerCenter, Race Power Calculator, and structured workouts to train and race with purpose
👥 How to grow as a self-coached athlete or certified coach using Stryd’s education ecosystem

This module is designed to give you a complete foundation in just 20–30 minutes, with quick takeaways, visual examples, and practical tools you can use right away. Whether you're an athlete or a coach, you'll leave with the confidence to start training and racing — with power.

Table of Contents 🗃️

1. What is Running Power?

Understanding Running Power_ The Key to Effective Training 💪.mp4

Running power is a metric that measures the output of your effort—the amount of work you do over time, expressed in watts. Think of it as an alternative to pace: instead of measuring speed (e.g., minutes per mile), power reflects how hard you're working to maintain that speed.

Relative to pace or heart rate, running power is more accurate and consistent, especially when conditions change. For example:

Running uphill at the same speed as flat terrain requires more work.