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Running on power? Does the Stryd power meter contribute to your training results? Sander d'Hont tested it out.

Running on power? This is still unknown territory for many. We are already used to this when cycling; When you talk about performance with fellow cyclists, the wattages fly around your ears. Does the Stryd power meter contribute to your training results? TriathlonWorld Teamer Sander d'Hont tested it out.

When running, it is often about pace or heart rate zone. These are the two factors I used for training: endurance runs are often based on heart rate zone and intervals are based on pace. I was therefore very curious about training for power. The Stryd footpod is the solution for this.

How does it work?
The footpod comes with two brackets that you can place under your laces. The footpod then clicks on top, clamping it to the shoe. In addition to the brackets and footpod, a charger is included.

The power is measured with the footpod attached to one of the running shoes. The footpod measures much more than just power. For example, it uses accelerometers to measure distance and speed and has sensors for humidity, temperature and wind. All these factors are included in the calculation of power.

Training with Stryd.
When I look at my endurance running, you often see in the beginning that I have to run faster than the endurance running pace to get the heart rate into the right zone. Then I actually run too high an intensity for the first few km. The heart rate responds slowly. However, the power is much more direct. In the table you can see that the heart rate (Gray) only reaches the correct level after about 10 minutes, while the power (orange) is immediately at the right level. You can also see that the heart rate increases slightly about halfway through, this was the result of a headwind. As a result of the higher heart rate, I slowed down a bit. This is then reflected in the power (orange); this went down a bit.

The difference between power and heart rate is also clearly visible during intervals. In the photo below you can see that the power (gray) are almost rectangular blocks during the different intervals. The heart rate responds slowly; these are more like peaks instead of blocks. This makes heart rate intervals impossible in my opinion, especially with short intervals. Because the power responds so immediately, you could train accordingly. Also because the Stryd power meter takes so many external factors into account, you will never train too hard or too soft again.

I personally run with the Garmin Forerunner 235 as a watch. This watch does not measure standard power, but that was not a problem. You can download the "Struggle Zones" in the Connect IQ Store. After synchronization with your watch, you can then choose the power of the Stryd footpod at the input for the data screens.

You can read the data of a training via (in my case) Garmin Connect. There is also the Stryd App. You can obtain data there completely free of charge. The critical power is automatically calculated and adjusted after each training. You will also see data such as the stride frequency, ground contact time, vertical displacement and the intensity of a training (see photo below of an interval training). Personally, I found the data to be of real added value. This gives a good idea of ​​whether you are technically running well and whether your technique improves over time, for example.

For more data and more functions, you can purchase a membership in the Stryd App. But like I said, the available free features were more than enough for me.

Does the Stryd add value?
Of course! It is true that you cannot start training for power from one moment to the next. I noticed that I first had to do several runs to generate data. Only then will you gain insight into the different intensities compared to different power zones. You can also see this in the Stryd App; the critical power is only determined after a number of weeks of training. When I look at the past month of training with the Stryd, I definitely see the added value of running with a power meter. I think the immediate response to heart rate and taking various external factors into account is a big plus. You know that you are training at the desired intensity.

Sporty greetings,

Sander

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