230 235 5k 9-axis accuracy apple watch battery bluetooth cadence charging clip critical power efficiency external footpod forerunner form power ftp functional threshold power garmin gct gps ground contact time heart rate how hr leg spring stiffness lss manual metric metrics ohr optical heart rate pod power powercenter powercentre Product Reviews qi race review Reviews rpm running running power setup spm strap strides stryd target tickr tickrx training tutorial use vertical oscillation vo wahoo wahoo tickrx walkthrough watts Wireless

Stryd running power meter review. Turning my Apple Watch into the ultimate running watch.

The Stryd running pod with shoe clip

Stryd is a wearable operating gadget that clips onto the shoe laces of one among your trainers and measures your operating energy, in addition to various different metrics. The info is all fed in actual time to your operating watch or in my case Apple Watch.

The Stryd operating pod with shoe clip

Sometimes runners measure their effort by really feel, coronary heart price, or extra generally by tempo from their operating watch. You may attempt to run a 5k race at 7 minute miles say, and also you’d use your watch to verify your tempo was on monitor. However what occurs if you’re going up hill or down hill? Or the terrain modifications, and also you’re operating via mud or over moorland?

That is the place the Stryd footpod is available in. Stryd generates an influence quantity in Watts that you simply purpose to attempt to maintain roughly fixed. So that you don’t go too onerous uphill, or too straightforward downhill for instance.

However it does much more than this, together with measuring your operating type in addition to distance and tempo, extra precisely than is feasible utilizing GPS, so let’s take a better look.

Getting began

What you get in the boxWhat you get within the field

Stryd comes properly packaged and the very first thing you discover is simply how small and lightweight it’s. It measures 4cm by 3cm at its longest and widest factors and weighs slightly below 10g together with the shoe clip. It feels properly constructed, “enhanced with carbon fibre” in response to Stryd. It’s waterproof relatively than waterproof, with an IP67 score. So advantageous for splashing via puddles, however not advisable for river crossings.

Within the field you get the Stryd pod itself, a wired charging cradle hooked up with a regular Micro USB cable and two footwear clips, one black and one orange. It’s not nicely marketed, however it additionally helps Qi wi-fi charging, and charged fantastic on a budget bedside wi-fi charger I exploit for my iPhone X.

There must be sufficient cost to go for a run straight off, however a 30 minute cost is supposed to be sufficient for a simple run and three hours supplies a full cost. The pod clips into the wired charger hinging in from its rear wider aspect. The orange mild glows while charging and turns off when absolutely charged. The battery life is supposed to be one month however that may depend upon how a lot you employ it! However I’ve discovered the battery life to be good – I’ve been utilizing a very good few hours every week, for operating however I’ve additionally had it on for walks. I’m charging it each couple of weeks to be protected, and it’s usually misplaced far lower than half its cost.

Qi wireless charging StrydQi wi-fi charging Stryd

It is advisable to pair the Stryd to your smartphone which is pretty simple. There are not any directions within the field, however there’s a card directing you to http://support.stryd.com which provides clear directions on setup.

The essential process is to obtain the Stryd app on Android or iOS, create an account with Stryd and pair the gadget by putting it subsequent to the telephone.

Pairing Stryd with your phonePairing Stryd together with your telephone

It’s essential at this level to examine you have got the newest firmware, by tapping Settings | Software program Replace on iOS. Mine was already updated. However in the event you do replace the firmware on iOS, Stryd advocate resetting Bluetooth.

Subsequent you’ll have to configure the Stryd app together with your unit choice and weight and peak. On iOS, Stryd can learn your present weight and peak from the Well being app in the event you give it permission, and you’ve got these measurements set.

Attaching to a running shoeAttaching to a operating shoe

Attaching Stryd to your shoe is simple. The clip slides underneath your laces, and also you hinge the extensive rear of the pod into the again of the clip, after which firmly press the entrance to listen to a satisfying and loud click on. It’s value double checking that is good and safe. To take away the pod, you push down on the entrance of the clip, not the Stryd.

You need to use Stryd with simply the smartphone app. In truth you don’t even have to take your telephone with you. Stryd will document your run internally with its inbuilt storage and may be synced by way of the app whenever you get again, what Stryd name an “offline sync”. However the expertise is in fact a lot better with a watch and Stryd help an enormous vary of sensible watches from Garmin, Suunto, Polar, Samsung and Apple and helps a connection by way of each ANT+ and Bluetooth. You will want to examine that your particular mannequin is supported.

Configuring Stryd on an Apple Watch

The Apple Watch makes a great companion to StrydThe Apple Watch makes an ideal companion to Stryd

I’m primarily utilizing Stryd with an Apple Watch Collection four, and the watch app could be very complete. The app ought to routinely be put in on the watch if you set up the iOS app. If not, go to the Watch app, scroll right down to out there apps, and set up the Stryd app.

The Stryd opening screen on an Apple Watch Series 4The Stryd opening display on an Apple Watch Collection four

Stryd supply detailed directions for getting setup on different watches on their help website and I’ll cowl establishing with a less expensive Garmin watch shortly.

When you run commonly, it’s value establishing a shortcut to the Stryd app utilizing a watch face complication.  For an outside run, examine GPS path is enabled. Stryd will get tempo and distance from Stryd with none want for calibration and it’s much more correct than utilizing GPS. It is going to use the telephone or watch’s GPS, in the event you don’t have your telephone with you, to show the route you’ve adopted once you add the run. It should additionally use the Apple Watch’s optical coronary heart fee monitor. You may also pair an exterior Bluetooth coronary heart fee strap and use that for larger accuracy, notably in colder climate.

A lot of the different settings are pretty apparent, and there’s a handy assist mode that may describe every choice clearly. I flip off Auto Begin so I can affirm GPS lock, I flip Auto Pause off more often than not, and often have Auto Lap set to each mile. You’ll want to verify your settings for models right here match these in your profile settings on the app.

Configuring side buttons to trigger lapConfiguring aspect buttons to set off lap

There’s an choice to configure what urgent the 2 aspect buttons do, both the default pause | resume run, or to set off a lap.

You can even regulate your Goal Energy, however once you begin off you’ll do not know what that is, so you’ll be able to simply depart it as its default worth.

Setup up to 3 run screens, each with up to 7 metricsSetup as much as three run screens, every with as much as 7 metrics

Lastly you get to the enjoyable bit the place you possibly can setup as much as three run display you could swipe between together with your finger or scroll via with the crown. Every display can have as much as 7 metrics displayed , and relying on the metric you possibly can modify the averaging to show actual time, 3s averaging, 10s averaging, lap common or general common. It’s massively customisable and really clear, particularly on the bigger display of the newest Collection four 44mm watch.

7 metric run screen7 metric run display

There’s an an alternate app you need to use with an Apple Watch, or in your telephone itself in case you don’t have a watch. iSmoothrun has some extra superior choices, for instance you possibly can create exercises, and set a calibration issue in your Stryd in case you really feel it’s off. They’ve simply added a beta Exercise mode to the Stryd app, so it’ll be fascinating to see how this develops.

Operating metrics

Stryd uses a 9-axis motion sensorStryd makes use of a 9-axis movement sensor

Though the primary promoting level of Stryd is operating energy, it measures a variety of different metrics too. In the event you’re a knowledge junkie like me, it’s heaven.

Stryd has a 9-axis movement sensor that tracks your foot by means of three dimensional area, recording accelerations, impacts and forces which are being utilized. It then makes use of proprietary algorithms to calculate the varied metrics.

Running with StrydOperating with Stryd

The primary metric is in fact energy. I’m very accustomed to energy meters on bikes having used them in numerous guises for a number of years. Bike energy meters use a pressure gauge to immediately measure energy, from the pressure by means of the pedals multiplied by your pedalling cadence. Energy meters on bikes from quite a few distributors will agree inside a couple of %. Measuring operating energy is extra complicated, and there doesn’t look like a lot settlement between the varied operating energy meters out there. Stryd validate their knowledge in quite a lot of methods together with utilizing a particular drive plate treadmill that immediately measures the forces utilized.

Presently, absolutely the energy worth is just not so essential as consistency, and I’ve discovered Stryd very constant. I’ll cowl that is extra element shortly.

Subsequent up Stryd measures tempo and distance and it does it extra precisely than GPS with none want for calibration. I used to be fairly sceptical about this, however have been impressed, particularly with regard to tempo which reacts in a short time. It additionally means you’ll get distance and tempo if you couldn’t in any other case, both outside and not using a clear view of the sky or indoors on the treadmill the place it’s additionally nicely supported by Zwift for indoor operating, as a easy operating pod.

Checking Stryd accuracy utilizing Google Map’s “measure distance”

I confirmed the accuracy of Stryd towards an 800m measurement off Google Maps utilizing the “measure distance” perform which I’ve discovered to be very correct. Stryd with none calibration gave a measurement of 800.52m. GPS utilizing a Garmin Forerunner 230 gave 805.25m which is just a small quantity off, however this was in a totally open area, in a straight line, with a transparent view of the sky, so about one of the best outcome GPS can present.

Stryd additionally measures cadence, which is taken into account an essential operating metric by many, and you may configure this in RPM, revolutions per minute, or SPM, strides per minute which can simply be twice RPM, relying in your choice. It ought to be extra correct measuring cadence within the foot pod than utilizing the inbuilt measurement out of your watch’s accelerometer. 

Running metrics in Stryd's PowercentreOperating metrics in Stryd’s Powercentre

The opposite metrics recorded are extra superior however I’ll cowl them briefly. GCT or Floor Contact Time measures how lengthy your foot touches the bottom every stride. VO or Vertical Oscillation measures how a lot you progress up and down. And LSS or Leg Spring Stiffness fashions your leg as a spring to measure how properly you recycle the power utilized to the bottom. Lastly there’s Type Energy which is one other measure of operating effectivity, principally wasted vertical movement that’s not shifting you ahead. These aren’t metrics you could be too involved with while you operating, however are helpful to trace over time, or over a long term to gauge operating type and fatigue. In easy phrases, you need GCT and VO to scale back and your LSS to extend over time. And also you need Type Energy to lower at comparable operating speeds.

All these metrics besides Type Energy and LSS may be seen utilizing the three run screens on the Apple Watch, however I’ve discovered them extra fascinating to evaluate afterwards on Stryd’s Powercentre evaluation platform, the place you can too see the Type Energy. In the intervening time Strava solely pulls cadence throughout, however these different metrics aren’t discarded so it’s potential they’ll be out there for evaluation at a later date. The browser extension
Stravistix or lately renamed Elevate can present operating energy a minimum of.

There are a number of metrics lacking, some which might be added fairly simply by way of a software program replace I think about. For instance, there’s no Vertical Ratio which is VO divided by stride size, which offers a simpler metric for understanding environment friendly operating. Or Smoothness that Wahoo’s TickrX coronary heart fee strap calculates based mostly on the speed of change of acceleration or “jerk”, once more probably helpful for enhancing operating type. There’s additionally no consideration of native wind circumstances that Garmin’s Operating Dynamics measures, though I’m unsure how correct or dependable this is able to be because it’s based mostly on pulling the present climate from the web.

Nonetheless there’s loads of metrics you can pore over, and I’m positive extra shall be added over time.

Operating with Stryd and an Apple Watch

I solely received into operating comparatively lately as a handy type of train once I don’t have my bike, however I’ve discovered it fairly addictive. I began off with a Wahoo TickrX coronary heart price strap which I already use for biking. This additionally measures of quantity fairly helpful operating metrics, though not energy. However there’s no watch app, and the metrics are solely obtainable on its smartphone app with no synchronisation to any platform. So not likely an terrible lot of use which is a disgrace.

The Apple Watch is already fairly an honest operating watch, even simply utilizing the inbuilt Exercise app. You get tempo, cadence and coronary heart fee and the newest WatchOS 5 additionally gives rolling tempo and tempo alerts.

However partnered with Stryd with its a number of extremely configurable run screens and metrics galore, it takes the entire expertise up a notch.

Pairing with an external HR strap (Wahoo TickrX)Pairing with an exterior HR strap (Wahoo TickrX)

It couldn’t be simpler to make use of: open Stryd both tapping the complication out of your watch face or from the dock, and faucet Begin. It connects to the pod inside a couple of seconds and also you’re good to go. The Stryd Apple Watch app will use GPS out of your telephone in case your have that with you or the watch itself when you don’t. And it’ll use the inbuilt optical coronary heart price or an exterior strap if setup. All the things else comes from the Stryd pod together with tempo and distance – you possibly can’t change that. However having used it, I actually can’t see why you’d need to.

I did discover that the recorded GPS monitor did some unusual issues when the Stryd app used my telephone for location and couldn’t maintain on to a GPS sign – going by means of a tunnel as an example. It doesn’t impact tempo or distance since that each one comes from Stryd however it seems to be odd on Strava and it additionally leads to some massively inflated Calorie estimates. I’m unsure if that is one thing Stryd can repair, however I discovered utilizing the Apple Watch’s GPS extra correct and I didn’t get any of those points.

Need to switch on Airplane mode to completely sever connection to phone for more accurate GPSWant to modify on Airplane mode to utterly sever connection to telephone for extra correct GPS

Bizarrely there’s no solution to pressure the watch to make use of its personal GPS in case you have your telephone close by, with out turning Airplane mode on. I’ve experimented with this, and even turning Bluetooth and WiFi off doesn’t sever the connection to the telephone. However turning Airplane mode on does. As a aspect observe I exploit this trick with different apps just like the superb Workoutdoors which exhibits you the GPS reception, and the watch all the time will get a much more correct location repair.

In the event you’ve run with some other operating watch earlier than that makes use of GPS for tempo, you’ll be impressed with how shortly tempo reacts. You’ll be able to transfer between the run screens by swiping together with your finger, or utilizing the crown dial which could be the solely choice should you put on gloves. The ultimate display, or second to final display in the event you’ve enabled the Music Display, all the time exhibits your energy in relation to your goal energy, if you wish to tempo your self purely on energy and works relatively nicely. You possibly can change your Goal Energy on the fly with a agency press on that Energy display.

Target power screen, changeable on the flyGoal energy display, changeable on the fly

The OLED show of the Apple Watch could be very clear and shiny and even a run display with the utmost 7 metrics, is readable on the brand new 44mm Apple Watch a minimum of. However Apple nonetheless don’t let you might have the display completely on, even inside a exercise, which suggests the display solely comes on as you increase your wrist and stays on for simply 5 seconds. In case you faucet the display and maintain your wrist up it can keep on for 15 seconds, however I’d advocate altering this to 70 seconds. This may be configured on the watch itself or by way of the iPhone app from Settings | Basic | Wake Display. Should you’re sporting gloves, tapping the display is probably not an choice.

However with the newest Apple Watch, the display wakes in a short time so generally it’s not a serious difficulty, it simply makes that look at your energy or tempo, take a fraction longer. And the display is so vibrant and clear that it principally makes up for the cut up second the increase to wake function takes.

Sides buttons triggering lapSides buttons triggering lap

By default urgent the 2 aspect buttons pauses and resume a run, however you’ll be able to configure this to mark laps as an alternative. It’s not preferrred however does work, as long as you press the aspect button earlier than the crown. In any other case it’ll leap to the watch face, and also you’ll want a double press of the crown to get again. With some follow I might cease to the second more often than not. You’ll need the strap fairly tight in order that urgent these two buttons doesn’t increase the watch off your wrist sufficient to lock the watch – in case you have wrist detection switched on.

To finish a exercise, or to pause in case you have the edges buttons set to laps, you press firmly on the display, the place you even have an Water Lock choice if it’s raining arduous. Once more not very straightforward with gloves on.

You possibly can view earlier runs on the watch itself, and in appreciable element.
That is one thing lacking within the Exercise app and most different apps I’ve tried, barring Nike’s Run Membership app.

Viewing mini-graphs of run on watch itself
Viewing mini-graphs of run on watch itself

From the abstract display, you’ll be able to faucet on the varied metrics to disclose a mini-graph of that metric over time. It might be good to see a mini map too, like on the NRC app.

Operating with energy

Stryd's Critical Power TestStryd’s Essential Energy Check

Stryd advocate doing what they name a Essential Energy check, which can create coaching energy zones very very similar to FTP or Useful Threshold Energy on a motorcycle when you’re acquainted with that.

The coaching energy zones are just like coronary heart fee zones and tempo, however in contrast to coronary heart fee it’s not affected by temperature, caffeine or sleep and there’s no lag, and in contrast to tempo it’s one quantity you’ll be able to work with regardless of the terrain and whether or not it’s uphill or downhill.

Stryd present a a couple of choices for the check or you should use a earlier 5K or 10Okay race time and it’ll calculate your zones from that. It’s not notably equipped in the direction of new runners, who’re unlikely to have a current race time and is perhaps cautious about finishing the checks which contain numerous full out efforts. I’d advocate simply operating with the pod for some time. You’ll quickly get a really feel for a way energy pertains to effort and the ensuing tempo. You’ll be able to then attempt operating holding a specific energy moderately than at a specific tempo. You can even check out the properly written eBook Stryd produces if you wish to take issues a bit extra critically, there’s an entire ebook on operating with energy, by Jim Vance.

I discovered operating at a continuing energy surprisingly straightforward and the ultimate run display on the Apple Watch, or second to final display when you’ve got the Music Display enabled, offers one of the simplest ways of doing this with out distraction. I set my goal energy just a bit greater than the typical from a earlier comparable run and left the tolerance on the default ±15W. You’ll be able to set alerts so that you don’t have to maintain taking a look at your watch, or you possibly can look on the show which stays inexperienced should you’re holding your energy regular. It’s very helpful to see you’re operating too exhausting on any uphill gradient or too straightforward when descending even barely. It’s a good way of pacing your self and works very nicely. Energy will not be an absolute measurement but, however I definitely discovered Stryd constant, which is what issues.

Performing the CP testPerforming the CP check

I did ultimately full the Essential Energy check, which principally consists of a heat up adopted by a 9 minute all out effort as evenly paced as attainable, adopted by 30 minutes of restoration ending with a three minute all out effort. Stryd calculates your essential energy based mostly on the typical energy out of your 9 minute and three minute effort. This important energy must be the utmost energy you may keep for a one hour run. You possibly can then use this worth and the calculated zones on your coaching or to set a goal energy for a race.

Submit-run your knowledge routinely syncs to and could be analysed in Stryd’s personal Powercentre in your smartphone or pill but in addition at https://www.stryd.com/powercenter. It’s a pleasant software for analysing your runs. Clicking on the abstract values expands them to disclose additional metrics. The graph can embrace as much as 10 metrics and might be zoomed in to an space of curiosity. The map exhibits your energy zones visually as you accomplished the run, and laps or splits are tabulated under. There’s additionally a calendar which shows your RSS or Operating Stress Scores for every run, which might be used to examine you’re not overdoing it.

The Enhance tab is complicated to say the least, however makes extra sense upon getting a great few weeks of runs. 

Powercentre on a smarthphonePowercentre on a smarthphone

A lot of the evaluation options are additionally obtainable on the cellular app, which is extra consumer pleasant, however with out the extent of element the online model presents.

For those who wish to share, the cellular app additionally has a neat Storyline function that produces a flyby of your run, similar to relive.cc however with energy.

You can even configure the place your runs get routinely sync’ed
beneath Settings. All the primary platforms are supported together with Strava and Coaching Peaks. Should you’re utilizing a Garmin watch you need to let Garmin do the syncing to different platforms and import the run into Powercentre from Garmin.

Stryd with a Garmin Forerunner 230/235

Stryd with a Garmin Forerunner 230/235

I additionally tried Stryd with one of many least expensive suitable operating watches, the Garmin Forerunner 230 (principally the 235 with out optical coronary heart fee). Setup is a bit more complicated than with the Apple Watch. You could obtain the Stryd Energy Join IQ app. Then you might want to configure one of many watches knowledge fields to show Stryd Energy. Then you definitely add the Stryd as a footpod paying attention to the ANT ID. You must configure the footpod to “All the time use as velocity supply”. And you could flip auto calibration off.

Stryd additionally advocate explicitly inputting the ANT ID famous earlier within the Settings of the Join IQ app beneath Knowledge Subject | Stryd Energy | Settings. You can too change the facility averaging from actual time to 3s, 10s, 30s, lap common, or common energy. Sadly you’ll be able to solely have the one energy subject, so you possibly can’t for instance have actual time energy and lap energy say. Garmins’ costlier multi-sports watches just like the Forerunner 935 help a second energy subject utilizing the third get together Appbuilder 5 Join IQ app.

With this watch, when GPS is on, you’ll solely get energy and tempo from Stryd, distance will come from GPS. In the event you flip GPS off for indoor use, you’ll get energy, tempo and distance. A variety of the newer Garmin watches allow you to get tempo and distance from Stryd even with GPS on. 

The mixture of Stryd and a finances watch just like the Forerunner 230, is among the least costly forays into operating energy, much more so when you handle to discover a watch second hand. Garmin’s operating energy requires one among their excessive finish watches (look right here underneath suitable units) and their operating pod or a suitable coronary heart price strap – particularly the HRM-Run or HRM-Tri. At present that may set you again no less than £400 or $500 in complete.


I’ve primarily targeted on utilizing Stryd with an Apple Watch turning what’s undoubtedly an amazing sensible watch (in the event you occur to have an iPhone), into a totally featured operating watch. Nonetheless, that choice gained’t go well with the ultra-marathon runner due to the Apple Watch’s battery life, and lack of ruggedness for that matter. And lots of runners can be postpone by the shortage of buttons, and the increase to wake limitation. However in case you’re solely operating a number of hours every week, there’s much more time when the watch itself is extra essential. And it’s suitable with a plethora of operating particular watches for those who favor and labored simply high quality with the extra entry-level Garmin Forerunner 230.

There’s a lot to love about Stryd: it’s easy to get began, it’s light-weight and unobtrusive, the battery life is sweet and the wi-fi charging is a handy function. In an immature market, I feel it gives one of the sensible and constant energy measurements presently obtainable, backed by an enthusiastic and useful help group. The truth that it measures correct distance and tempo with none calibration is a large promoting level, and all the extra operating metrics can solely assist develop your operating type, in case you’re prepared to spend time understanding them.

The large query is whether or not you’ll be able to justify the worth, which while comparatively cheap in comparison with bike energy meters, continues to be expensive. I feel it’s value it, for those who’re prepared to spend a while understanding learn how to get probably the most of it. Don’t let all of the advertising pictures of elite athletes intimidate you, it’s simply as helpful for my part for somebody beginning out making an attempt to enhance and keep away from damage.


  • Energy is a really helpful metric for any runner, prepared to know find out how to use it
  • Higher distance accuracy than GPS
  • Actual time tempo adjusts far faster than utilizing GPS, and extra correct
  • Suitable with a variety of operating watches together with inexpensive watches just like the Garmin 230/235
  • Operating metrics present an excellent perception into operating type, once more in the event you’re prepared to review them
  • Light-weight and nicely made
  • Wi-fi charging
  • Good help
  • Good battery life
  • Very straightforward to make use of
  • The Apple Watch Stryd app turns the Apple Watch into a powerful operating watch (though see restrictions above)


  • Costly and you actually need a operating watch as properly to benefit from it. Costlier than Garmin’s Operating Dynamics, should you already personal considered one of Garmin’s supported watches
  • Restricted variety of operating watches that may get tempo AND distance from Stryd and nonetheless report a GPS monitor (not a fault of Stryd itself)
  • Nonetheless early days for operating energy meters. Knowledge not comparable between manufacturers, so tied into Styrd if you wish to research historic knowledge
  • Arduous to confirm accuracy of energy as an absolute quantity, however consistency is sweet
  • Smartphone app (on iOS a minimum of) has some bugs
  • Stryd Powercenter might be complicated
  • Steep studying curve when you actually need to get probably the most out of operating with energy
  • Advertising very targeted on the intense runner but really feel a brand new runner might additionally profit for utilizing energy. Requiring a brand new runner to carry out full out effort checks could also be intimidating
  • Single foot measurement could also be limiting for runners getting back from damage
  • Lacking a couple of metrics discovered with Garmin’s Operating Dynamics and Wahoo’s TickrX HR strap (see above)

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