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STRYD Review, 3000 Mile Update – Running Power – 2021’s Best Footpod Meter

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STRYD after 3000 miles, a Runner’s Review from 2019 to 2021 – Running Power Meter Pod

Here is the STRYD Footpod ‘Bible’, a review after over 3000 miles of training with the latest STRYD running power meter. This review looks is comprehensive and considers, in detail, every aspect of running with a STRYD power meter from running power plans through to the data analysis and accuracy from the new model STRYD that uniquely accounts for wind.

Last Updated: 28December 2021

Let’s start with a quick summary of some of the key points of the review and please use the table of contents further below to skip ahead to STRYD feature sections that most interest you. If you have come here for a STRYD discount you will most likely be out of luck. Your best bet for a STRYD discount in the USA, UK or EU is around Black Friday when you will get 10% – try this link to for their Black Friday deal.

In Brief

Product Name: STRYD

Product Description: Running Power Meter footpod

Brand: STRYD

[ Manufacturer Details ]

  • Price - 85%
  • Usefulness - 90%
  • Apparent Accuracy - 99%
  • Compatability - 90%

Awesome running power tool to help race pacing, training, efficiency and injury prevention

STRYD Review Summary

Training with power opens up a whole new way of training accurately and effectively.

Runners love STRYD for a wide range of reasons from those simply wanting a more accurate running pace to those wanting form improvements right through to data-savvy triathletes who understand training-with-power and want to expand how they already rely on power when cycling. There’s a lot of depth to be found in a simple-looking foot pod.

With the updates in late 2021, the STRYD platform and its pod is a complete offering from training planning through to race execution and workout analyses. Don’t worry about the Member subscription tier, only a very few of you will need the planning features it offers.

You can choose to immerse yourself in every aspect of training with power or tick off the quick wins getting used to the super-accurate pace figures that STRYD will give you – a more accurate pace than EVERY GPS watch EVER. Yes, really, even better than the V800 & Ambit 3.

It’s almost certain that your new £/$200 sports watch or your Apple Watch will now support STRYD and it is a simple case of pair-and-go to start using STRYD. Most runners will get calibration-free super-accuracy out-of-the-box.

Conceptually, some people find POWER hard to understand. Just think of it as an always-correct EFFORT measure – the PACE and HEART RATE metrics you might currently use are more flawed.

If you want to follow power running plans or create your own complex workouts & plans, now you can. There are also great insights and analysis features on STRYD’s free PowerCenter or on nearly all the other platforms like Final Surge, Training Peaks, Garmin Connect, Polar Flow, Suunto app and the Coros app.

Futures: The next major Stryd event will be the inclusion of full, native running power metrics by Garmin (2022) and Strava (started, 2021). Your Stryd will just automatically work as the changes are made on each platform.

Finding a Stryd Discount is a rare thing, there’s usually a 10% Black Friday deal.



  • The most accurate pace and cadence, indoors or outdoors. Period.
  • Clip and go
  • Supported by all, new medium-to-high spec sports watches
  • Free power training plans
  • Seemingly accurate power numbers – even in windy conditions on nearly all ground types
  • More accurate info covering speed, distance, power, form.
  • Simple to use, pair-and-go with calibration rarely required
  • Running power has simple uses as well as profoundly deep uses for training and analysis for advanced users.


  • Price seems expensive for a pod but add in the great app and watch-based apps then I reckon it’s good value.
  • Garmin need to improve native support for the running power metric (STRYD’s CIQ functionality is a great workaround)

How STRYD has changed my running

I’m a 90% convert to running power. I use it to quantify my performances on workouts and I frequently use it as a sanity check for extended, steady-state efforts. For speedwork, I still like to see the time of my track laps or the pace out on the flat roads. Of course, even when targetting pace, I always use the accurate instant pace figures that the STRYD pod produces.

I used STRYD at my last IM, my last HIM and at my last 5k parkrun. It’s on my foot for nearly all of my runs as either a standalone run or as part of a duathlon/triathlon. Take that as a recommendation!

For me, the best aspect of the STRYD Footpod is that it integrates into all the sports platforms I use. For most sports platforms, STRYD ‘just works’ and for Garmin, it ‘just works’ once you add the STRYD Zones data field to your watch.

Does it REALLY measure POWER in WATTS? I’ve no idea! but STRYD claim it does! Whatever it measures, it DOES seem to be a good and consistent proxy for form-related effort.

There are many ways that STRYD could help your running, I use it for these

In The Box

Here you go, STRYD comes with two shoe-lace clips (1x orange, 1x black) and a wired charging cradle.  



Watch Compatibility for the STRYD Review

STRYD is broadly compatible with almost every £/$200 BLE and ANT+ Sports Watch. Is your watch is FULLY compatible or PARTLY compatible? By that I mean more than just ‘will it pair to it?’, so you should check for compatibility in any of these areas that YOU might want to use:

  1. Running Power – You all want this. Some running watches can provide support for STRYD power natively or via Garmin CIQ or via an Apple app 
  2. Pace & Distance from STRYD – this basically means treadmill compatible
  3. Pace & Distance from STRYD with GPS enabled to record your route – this means you can override one or both of Pace/Distance when used outside
  4. Extra STRYD Data – Able to view the extra STRYD form/efficiency metrics ON THE WATCH



The watches that I would say are FULLY COMPATIBLE FOR POWER and TREADMILL are:

Whereas if you are looking to view live efficiency metrics on the watch then you either use the STRYD app (on Apple or Garmin), or a high-end Garmin and a STRYD CIQ app.

You might want to read this article for the following Suunto watches as you may need to bypass Suunto’s FusedSpeed

Any doubt? Detailed clarification at

Order Directly From STRYD – Also Fulfilled in the UK/EU Avoiding Import Duties – Any Current Discounts Automatically Added on


STRYD Review – Model History

As of July 2021, there is only one model available from STRYD and NewRunningGear (UK/EU).


STRYD – Physical Changes In The Wind Pod?

How Do you use STRYD?

There are several practical ways you might want to use STRYD, perhaps you most want to understand how to use POWER?

The sections that follow give you an idea of how to install, pair and sync your STRYD.

Pairing & Preparing to Run

This section looks at putting STRYD on your shoe; pairing STRYD to your running watch; and configuring the display on your running watch for Suunto, Garmin & Polar.

Installation – STRYD Review

Stick it on your shoe like you would do any old footpod!

Precise shoe positioning was not important for the early STRYD models however it IS important for the wind-enabled models. Putting the effects of wind to one side, I have changed STRYD between countless pairs of shoes and have not noticed any differences in readings based on different stack heights/cushioning and between different lace positions. I still seem to get consistent results.

Moving to the other foot CAN give different results depending on the degree of asymmetry to your running gait. Don’t do that!

This is roughly how you should install it onto your laces for ALL versions of STRYD ie it needs to point in a forwards direction and be placed near the toes, like this.

I often use elasticated laces which tend to be too thick for older footpods. The STRYD Footpod handles this perfectly and allows 2, 3 or 4 lace lengths to be spanned. Try and span as many as sensibly possible. The STRYD attaches into its cradle VERY firmly and feels like it won’t come out. 

If you don’t use thicker laces then you may well find the device moves a bit. Try packing out the gap. On the STRYD forum, I’ve seen a velcro-based solution to reduce the space. Set against this, if you have tight-fitting running shoes then compounding a tightly-fitting STRYD can sometimes cause discomfort to your foot, solution: move the pod!

After recharging, be REALLY sure that the STRYD Footpod is correctly re-inserted into the prongs on the cradle to avoid loss. A cool feature is that the STRYD Zones data field will buzz if it loses conenction ie if it’s become detached or run out of battery.

Pairing – STRYD Review

For first-time usage, ensure that your weight and height are set in the STRYD SMARTPHONE APP and synchronised to the STRYD pod.

Those of you using the Apple app will find that weight & height can be synchronised from Apple Healthdisable synchronisation – #ItsComplicated

Read all this fairly carefully as the INITIAL setup is not as simple as pairing a new HRM for the first time.

Quick Pairing Overview

Legacy pairing can be easy or tricky. Pair by ANT+ to your Garmin or by Bluetooth SMART to the app on your smartphone. As a rule-of-thumb, pair STRYD as a FOOTPOD, not a POWER METER.


If you are investing £/$200 in a running power meter, I would suggest you also invest in a watch that properly supports power indoors and outdoors ie it will DISPLAY and RECORD power. Have a look at these…


Running Preparation – Garmin

If you have a more recent Garmin check compatibility here

Use Garmin Express to download STRYD Zones data field from CIQ, or you can use Connect IQ Mobile App.

You configure the averaging performed by the ‘STRYD Power’ data field in Garmin Express (yes!) be it ‘Real-Time Power’ or one of several longer average power-durations. I mostly use Real-Time Power and I like its responsiveness to real-world changes, there are perfectly sensible reasons for wanting to show the longer averages if that is how you choose to pace yourself.

The ‘Stryd Zones’ data field ALSO AUTOMATICALLY RECORDS THE RAW, UN-AVERAGED POWER DATA into the FIT file…PRECISELY what you want it to do.

Running Preparation – Coros

Coros natively supports STRYD. All you have to do is pair the STRYD sensor to your watch and the rest is already there. Coros has the most complete NATIVE STRYD integration sadly it only get this single line because it’s all so easy to get working….

Running Preparation – Suunto (AMBIT, SPARTAN, and Suunto 9)

With Suunto, the situation is different and better than with Garmin in the sense that Running power is natively supported by the watch.

Pairing as a footpod is simple enough, you know how to do that.

Suunto Device Configuration MOVESCOUNT.COM

A sports profile/sports mode is configured in MOVESCOUNT but as running power is native to Suunto it is possible to display MANY running power averages simultaneously – here is one screen with 7 running power metrics. Just perhaps more than you might ever need. Perhaps. Maybe. OK, DEFINITELY MORE.

Movescount will be de-supported in 2020

Suunto Device Configuration – Suunto App – STRYD Review

The Suunto app is now the only supported way forward for looking at STRYD power data in the Suunto environment.

Running Preparation – Polar – STRYD Review

Running with power with Polar’s V800 or the Vantage models (Vantage V2, V, M2 or M or Grit X) is easy because running power is native to Polar

For the V800 you pair as a power meter but you ‘just pair’ STRYD to either Polar Vantage model. You then configure your running profile/data screen via FLOW on the app or online and then run. The Vantage V2 ADDITIONALLY has its own version of running power with readings taken partly from wrist movements and GPS – Use STRYD in preference to Polar’s native power. Whichever you choose, your watch will use the same data fields.

Flow App Configuration

Flow Online Configuration

Polar also offers an interesting full-screen power display

Full-Screen Power Graph Doesn’t Work With V800


STRYD Calibration

Source: STRYD

Almost every STRYD user will NOT need to calibrate STRYD. STRYD’s internal sensors are accurate at calculating the displacement of every stride in a responsive and accurate manner. But there are some nuances to this

Users who require calibration

The minority of you who do require calibration should look at this post (link to

The phrase “Don’t do this,” probably applies to you who are reading this now and contemplating making things ‘just that little bit more accurate‘! Don’t do it!. I warned you!

Watches that over-ride calibration:

Garmin, Suunto, Coros and Polar all have auto-calibration as an option

The complication is that some watches have an auto-calibration function that applies a scaling factor to STRYD’s pace+distance calculations in order to match the watch’s version of pace and distance that the watch obtains from GPS. On many watches, this is inaccurate and that is why you generally want to force the watch to use STRYD Footpod as the source of pace and distance. This is what you would do for Garmin and the V800.

So if you are comparing your old Garmin or V800 to a new Polar Vantage, then the pace/distance factors will not match if the (auto-)calibration factors are different.

Watches that can’t be manually calibrated:

edit: V4.0 firmware of the Vantage series enables manual footpod calibration factors. 

I’m not sure what would happen with, say, a Suunto Trainer where STRYD can be auto-calibrated or not calibrated ie NO manual calibration option. If you have already chosen auto-calibration then might that value be kept if you revert to no calibration? (I don’t know)

Calibration Factors Vary By Sport:

The Polar Vantage products store a Footpod calibration figure for each sport. So you will potentially need to set them all to the same value

The STRYD Review on Running With Power

Finally, you get to run with STRYD!

Let’s look at some suggestions on how you can use POWER when running.

You can use POWER as a simple metric and base your training just on that. It is just a number on a linear scale after all.

You run your 5k one week at 300w and then you try for 302w next week. That kind of thing. Neither a scientific nor overly fruitful approach; but if you went from one flat parkrun 5k course to another muddy and hilly one the next week, you may well appreciate the advantage of pacing by your 5k-power level more than your running buddy who is pacing off HR or PACE. Whilst you won’t be able to do the same time on that new & harder course you SHOULD be able to do the same average power level.

You can also mix up your training and get a new kind of PB/PR. A 5k average power PB – even though you might be slower on a harder course than your time-PB over the same distance. That sounds trivial but it mixes your training up a little and you will soon be getting excited about ‘breakthrough’ sessions where you hit a new power levels for different periods of time.

That concept hold true for any distance or any duration. There are lots of breaktrough-PBs to be had to keep the motivation levels up and these breakthrough sessions are meaningul markers of running improvement.

Benefits of Running With Power

A full discussion of running with power is beyond the scope of this review. Here are 10 tangible benefits you get from running with power.

Forget Pace, Ignore HR, 10 Reasons To Use Running Power


Running With Power Zones (STRYD Review)

Most people would want a more rigorous approach based on different levels of power/durations that the body can bear. Running in these ‘zones’ will cause the body different physiological adaptations. If you are familiar with training by HR zones, then power zones are a broadly similar approach and the HR and power zones might broadly match each other.

Simplistically, Zone2 power might be for your 75-minute endurance run and Zone5 power might be for your 5 minute, or shorter, intervals. Knowing your Zone 5 power could be quite handy for hills reps couldn’t it? What pace do you run up hills at? All hills at the same pace? Regardless of the gradient? Thought not!

Even if you don’t look at your watch when running hard up a hill you can look at your stats afterwards to quantify your efforts. If it was a 30-second hill then I bet that both your HR and PACE stats for those 30 seconds are largely meaningless…but your power stats will be 100% meaningful (with some minor caveats on running form changes when doing hill reps).

As you know, if you pace by Heart Rate then you will know it’s difficult to answer this question, “How do you pace short 1-minute interval reps?” It will take your heart quite a while to get into the zone that properly reflects your effort. Indeed it might take several 1-minute INTERVALS for your heart to get into the right zone that reflects what your body is doing inside. It will take the STRYD Footpod about 3 seconds.

Determining Your Power Zones – Automatic

Critical Power/FTP (CP) is now automatically & continuously updated based on your recent workouts also synchronising your power zones – I recommend that most people enable this after using STRYD for a month – ie once enough data is there to auto-calculate the CP and Zones

New STRYD auto-CP calculation


New STRYD Zones


Determining Your Power Zones – Manual Method

You have to have a starting point to work out your zones. Typically that starting point is your maximum performance at around one hour which can, supposedly, be estimated from a shorter effort.

to all Running Power Zone Calcs

My personal view is that your 10K power PB is probably very similar your critical power/rFTP. For sub-40 runners your 10K power PB can be adjusted based on the time to give a more accurate estimation of rFTP (it will be something like 0.97*10Kaverage power for very good runners)

This link shows a spreadsheet to determine your running power zones by ALL of the currently popular methods including STRYD, Palladino, Vance and Polar.

STRYD Running Power Zone Calculators – All of them

Alternative Methods of Determing CP: RunningByNumbers

Running With Zone Alerts

It’s fine having power zones for analysis, training load and planning but using zones whilst you run is another matter. As of Q4.2020, there is only a decent power alerting facility in the Garmin environment (via STRYD’s app), with Zone lock on the Polar Vantage or natively on Coros watches.

STRYD PowerRace shown on the Forerunner 235

Polar has separate Running Power Zones and a nice ZONE LOCK facility.

STRYD Review Showing Zones on Polar Flow


Suunto SPARTAN/Suunto 9 had power zones introduced in May 2018 and alerts are made if these zones are strayed from. There are also workarounds with earlier Suunto AMBITs “…create a long interval training in iPhone app with selecting power as metric. The watch vibrates than if you move out of the selected power limit. Just put from zero on the lower limit and this does a job” Source @KUBA

Running With Zone Displays

STRYD Zones is a configurable Garmin CIQ data field that displays your current running power zone.

Polar has a POWER Zone pointer display 

Suunto now has Power Zone indications display around the end of the watch face, however, this is not working on the SPARTAN Trainer and maybe other Suunto watches too (Mar 2020)

Planning, Scheduling and Creating Running Power Workouts

It is now possible to create your own complex running power workouts in Training Peaks or Final Surge and execute them on either a recent Garmin watch or the Apple Watch with Stryd’s app.

I also like Drew’s Power Workouts which is a fully free, end-to-end solution for Garmin users to create running power workouts in Final Surge and execute them with his app.

Running Power Workouts on Garmin from Final Surge – a Free Solution !



2nd April 2020 – as expected STRYD introduce Structured Workout support…more details at this link.

STRYD Structured Workouts – major app update


January 2021 see further updates to the interface used to execute running power workouts in the new STRYD Workout app (for Garmin).

new STRYD Workout App

Post-Run Power Analysis Options

You have to get the data from your watch (or app) to your chosen reporting and analysis platform. It’s straightforward for the more established platforms but moving data beyond Suunto, Polar, STRYD or Garmin’s own environment can be tricky.

General Data Connectivity – Links & Syncs

Moving running power data to a new data platform needs to be approached with a little caution. Running power is NOT UNIVERSALLY seen as an accepted running metric.

You can NOT assume that you will be able to get what you want, where you want it. ‘Running Power’ is not linked from all platforms to all other platforms even if other data might be properly linked. Plus intermediary data moving tools like TAPIRIIK, FITNESSSYNCER, SYNCMYTRACKS and even STRAVA may well not move Running Power data – there are lots of combinations of possible transfer routes and I’ve not checked every link and am nervous to generalise what will and will not work. Especially as this area is evolving.

Yet, the basics and most commonly used links ARE perfectly fine for most people.

You will have captured your data either on your sports watch and/or on your smartphone. With the more recent models of Garmin, Polar and Suunto, your POWER data on your watch will be automatically collected and then sync’d as normal with the watch’s host platform ie Garmin Connect, Polar FLOW or Suunto MOVESCOUNT.

You can then set up STRYD PowerCenter to automatically collect your data and import it from:

STRYD PowerCenter can also be used as a staging post to send data to these analysis & planning platforms


Specific Aspects of Data Connectivity

TOP TIP: Make sure you use the STRYD app to RECORD>OFFLINE DATA

Polar, Suunto and some older Garmins do NOT store all the extra GAIT metrics eg the Vantage just stores POWER CADENCE and SPEED. That’s fine for Polar FLOW as Polar FLOW couldn’t, for example, display LSS in any case. However what if you want to analyse the data elsewhere?

We will cover some of that in a minute but you should find that STRYD PowerCenter will merge your data cached in the pod with data from the source system (eg Polar FLOW). Thus you can then export your FULL data from PowerCenter to use in Golden Cheetah or Training PEAKS.

If you are using a later Garmin like the Garmin Forerunner 945 then ALL your data should be in your Garmin’s FIT File.

Analysis – STRYD PowerCenter

STRYD have invested heavily in developing the capability of their apps (iOS/Android) and the web version of Power Center. Originally Power Center offered very little to those of us who run with power, however, there are now some great features and insights to be found there. It’s free and definitely worth a look.

STRYD Power Center – 2020, new features

Analysis – Garmin Connect – STRYD Review

Garmin Connect is not too great for analysis. But it does give you a nice, quick view of your data, like this:

, LOTS of metrics in Garmin CONNECT including the form-related ones from STRYD

The lack of any further analysis in Garmin Connect, rightly, might entice you to visit PowerCenter for further insights as STRYD continue to introduce new features and power training programs. Garmin Connect and Suunto/MOVESCOUNT will likely never have such functionality.

Don’t forget, PowerCenter also sync’s to Training Peaks

Analysis – Suunto (MOVESCOUNT) – STRYD Review

You can perform a little more analysis in Suunto (MOVESCOUNT) than is possible on Garmin Connect. But Suunto is still essentially a reporting/viewing platform for power and other data.

Of course, you can link Suunto/Movescount and GC directly to TP and you can import the FIT/TCX files from Suunto/Garmin directly into SportsTracks or Golden Cheetah. There are LOTS of options now for linking data platforms. You’ll have to check if all the new metrics go with the links on a case-by-case basis.

Simple power in MOVESCOUNT. Which can be overlain with many other parameters or you are shown time-in-zones and a CP curve of sorts.

Analysis – Polar FLOW – STRYD Review

Polar has the best views of power data over the 3 major platforms. Whilst FLOW is NOT a full-blown analysis platform it CERTAINLY offers more power analysis than you will get from Garmin Connect or Suunto/MOVESCOUNT.

, Polar Flow with Power

As of Nov 2020, Polar correctly displays running power data in FLOW. But if you want to export power data anywhere else then you must do that manually by creating a TCX file. The TCX file IS then properly imported into, for example, Golden Cheetah. Polar FLOW has automatic links to STRAVA and TRAINING PEAKS but I have not checked if the power data is automatically sent there.


Analysis Features – Golden Cheetah, Final Surge, TrainingPeaks, Stryd PowerCenter

There are many kinds of advanced analyses and insights to be gleaned from running with power. The analysis platforms mentioned in the title all offer analysis to varying degrees of awesomeness. STRYD’s PowerCenter is free. Golden Cheetah is free but the data analysis gets real complex, real quick. TRAINING PEAKS is well-known, comprehensive but comes at a price, Final Surge’s analysis features are free.

If you intend to train by power, you should at some point familiarise yourself with a CP curve, like the following example images show. Once you get your head around logarithmic time scales and power durations rather than pace or speed over linear time scales, a CP curve WILL make sense and WILL be useful for many exciting evenings alone in front of your computer 🙂

For the cyclists: one thing I have personally found with running CP curves is that there is much less variation from the highs that can be achieved to lows of CPs over 60/90 minutes. Mainly because cycling supports your bodyweight. Thus running power curves are much flatter AND THE RUNNING ZONES MUCH NARROWER. Running CP curves also tend to be more ‘stepped’ from those I’ve seen.

STRYD have also introduced actual and modelled power curves to their PowerCenter platform. As shown below STRYD’s CP curve is MUCH more colourful and includes a clever heat map of all your efforts.


STRYD Review data

PowerCenter also includes new metrics to show you want kinds of training you need to be performing to help you towards your race goal. this is REALLY GREAT INSIGHT – ACTIONABLE too!

STRYD Review data

Other Running Power Software Analysis Options

Example Run – Running Up a Hill

How well can you and I do it in practice? This STRYD Review made me take a look at dealing with hills to see if it really was the best footpod.

Let’s run up my favourite hill in stats.

For me, running on the flat, it seemed that 300w was somewhere close to 3:50/km. So I endeavoured to maintain 300w for the near flat at the bottom of the hill and the same power up the hill and then over the crest of the hill.

To give you an idea of the hill; if you were running DOWN this hill it’s one of those where you have to let go and hope, it’s shortish and steepish. If you were going up it on an otherwise flat run it would rank as ‘short but unpleasant’. It was about 2 and a half minutes long at this speed and gaining 30 vertical metres.

The change (drop) in speed required to hold 300w was considerable. From somewhere around 4:00/km at the start the steepest and hardest part of the hill had me going at 6:00/km. OK, I was trying to focus on a watch and run and maintain effort so the numbers bounced about a bit. You can see that the orange power line is vaguely flat varying from 300w+/-15w (5% or so).

I would say 4 things about this

  1. This is broadly indicative of the sort of thing that the STRYD Footpod can tell you ie you should probably be running a LOT slower up hills if you want to maintain a constant effort
  2. As with cycling what I have noticed is that people can regulate efforts WITHOUT A POWER METER quite well for half of the hill or so. But, with the end in sight, people often tend to up the effort even more (when they are already going faster than they should). Typically they make it to the top before you and then grin. They’re grinning because they beat you but they have taken a lot out of themselves. In a hilly race, you WILL catch people like this, of a similar ability, after a few hills. YOU tend to power smoothly over the apex and keep the same effort going.
  3. You can use HR for this but, with a 30 second or so, lag it’s not quite as effective.
  4. Running by RPE/feel works if you are ‘at one with yourself’. Typically we aren’t! and, as pointed out on the second point, the competitive urge often kicks in.

Hill Pacing Strategy in the STRYD Review

Generally, in a ‘time trial’ on the flat and in ideal conditions, where it is you against the clock, the best strategy is to aim for your critical power for the likely duration.

However, if you are racing other people or if there are hills then the reality is that you will need to exceed your target critical power at times. Your ‘normal’ training is likely to be sufficient to allow some variation around your critical power. However, if you expect to encounter LOTS of hills in your race then you will need to reflect that in your training. I suppose that is stating the obvious. But the point I would like to make here is that power metrics can cover these types of scenarios/issues if you really get into running/cycling with power.

Other power metrics exist for this like NGP:avgpower but they are out of scope here.

Treadmill Running

I run infrequently on treadmills and so things don’t need to be so accurate for me.

You should probably set the incline to 1% and you will probably find that changing the incline at a given speed does not change the power you see. You will probably also find a much smoother power track is recorded than when outdoors.

For less than a couple of weeks, I just live with the fact that my recorded power numbers will likely be a bit lower and that I won’t bother calibrating one of the many treadmills in the gym. However, if you are training all winter indoors consider all the points in this key resource

Key Resource: from1runner2another

Consider also: NPE RUNN Review Treadmill Sensor

Special STRYD Running Form Metrics

Many/most casual runners neglect consideration of their running form. One of the points of those long slow miles is to increase your aerobic efficiency BUT also to increase the efficiency of your FORM AND ALSO to reduce the risk of injury.

There are probably some relatively quick gains to be made here with aerobic training but also lots of rather elusive ones. Tread carefully.

– STRYD Review data

If you are looking at power for running then maybe you have plateaued and are desperately looking for something that might make you faster. Anything! 🙂

Once your stride length/cadence are in a ‘sensible zone’ then it becomes much less clear which ‘efficiency metric’ is the next best one to look at. Even if you look at the next best metric and it tells you X%, then you are not so sure what to do about it. Normally to improve on X% involves running faster. That “insight” doesn’t really help.

STRYD adds the new metrics of Leg Spring Stiffness (LSS) and Form Power (FP) to existing ones of vertical oscillation (VO), cadence, and ground contact time (GCT/GT).

– STRYD Review data

The metrics probably don’t tell you what you are doing wrong and how to improve it, instead, they will probably gradually improve over time as you train more (and as you get faster!).

Note well: Plyometrics, strength work, anaerobic intervals including VO2max intervals are all likely to help improve your form over time. Do those…or just keep plodding along in zone 3 – your call.

It is possible to experiment and attempt to change your form slightly whilst running at a constant pace – for example, on a treadmill. If you find your power DROPS when you change your technique on a treadmill (and the pace is the same) then, in theory, you might have found a way to increase your running form efficiency. It might be worth experimenting but I am not entirely convinced by that argument.


With the arrival of RunScribe Plus Power, Polar Power and Garmin Running Power I was disappointed that these power measures simply do not tally – AT ALL. They will probably never tally. You can’t scale one to the other. Have a look at this.


But I tried comparisons regardless! Just for you 😉  Actually, I tried comparisons quite a few times and proved to myself that you just can’t compare these different technologies. Although perhaps more importantly if you switch from one to the other then your historical data will become instantly meaningless. That’s one reason why I won’t switch from STRYD as, to me, it seems to best reflect my true effort

Polar Vantage V Power vs RunScribe Plus vs STRYD vs Garmin Running Power

I know. What if you do the same thing again. Will the results differ? (No!) Here is a similar test I performed when Coros released their on-wrist power calculations which some others seemed to think produced similar power data to Stryd.

Running Power – Comparison – A Windy, Hilly Run with Coros, Garmin, STRYD, Polar


STRYD have their own validations and have stats to demonstrate their accuracy against the true metabolic cost of running. Naturally, the vendors all have such information to some degree.

STRYD claim that their product produces power data that DOES correlate to a true metabolic cost measured by VO2max. It’s a convincing argument and they have, in my mind, convincingly refuted all studies to the contrary

Is STRYD accurate on a variety of surface conditions? There are independent validations like this one (pdf)

Race Day Planning

STRYD has now introduced a race day and event planning tool which lets you model race day conditions and possible finish times. As your CP progresses with training then yoru race day power target adjusts accordingly.

STRYD Race Calculator 🥇Event Planner

Alternatives to STRYD

There are no competitors offering the same solution as STRYD. The biggest competitor to a new STRYD is a secondhand version of the previous STRYD pod from eBay.

If the cost of STRYD is too prohibitive for you then consider Coros, Polar and Garmin who all have competing flavours of running power calculated on the watch and without a footpod.

If you are looking a the gait metrics, STRYD errs towards performance gait metrics whereas

Overall I would say that STRYD is the best running power meter. However, Coros’s (free) Running Power clearly wins on cost ! and RunScribe Plus would win if you would specifically interested in gait metrics. The inbuilt running power meter in the Polar Vantage V2 would win for ‘ease of use’ as there are no additional components to pair, remember and charge, same is true for Coros.

STRYD vs Garmin Footpod – Differences Between STRYD and Garmin Footpod

I have several Garmin footpods and used to use them a lot before the arrival of STRYD. If you think STRYD is over-priced then Garmin’s footpods are also over-priced at $70 for what they are. And ‘what they are‘ is LESS THAN what STRYD is.

Garmin Footpod and older, SHFT pods

3rd Party CIQ Data Field Awesomeness

There are some very nice people out there who are developing stuff for us to use for free. Partly to address some of the shortcomings of Garmin’s native support for Running Power. If you know of any other interesting and useful RUNNING POWER related data fields/apps please let me know in the comments below and I will add to this list.

@Joop tells me that STRYD’s ANT+ is private and cannot be used by developers. 3rd party developers are then exposed to working within the remaining memory constraints of each device. Thus developers typically create new functionality via Data Fields for the display of metrics whilst also having the STRYD data field running in the background.

Here are some Data Fields

STRYD and the Apple Watch

STRYD have developed their own app for iOS that also works on watchOS ie it works on the Apple Watch. It’s a powerful watch app that brings workouts, plans and power alerts to the Apple Watch.

STRYD Review Apple Watch App


It’s a sweet app and here are some (old) screenshots which have changed a little in the current version.


However, I tend to use the iSmoothRun app to record and display running power from STRYD with the Apple Watch. It’s a great app that also supports bike power meters. It’s not as comprehensive as the STRYD Watch OS app for running power but it has a more broad feature set that handles some of my cycling needs and that’s why I use it. If you are a one-sport runner you will use the STRYD app.


STRYD Rolls out Apple Watch Training Service – Garmin too | STRYD Membership for 2021

STRYD and Android’s WearOS

Currently, there are a limited number of third party apps for Wear OS watches, most notably the Sporty Go app, although Ghost Racer should also work, I had no success with it.

With the introduction of the Suunto 7, Wear OS can now be found there too. Suunto’s app (as of July 2021) does not support STRYD. 

STRYD and Samsung Gear

Again, you can use the Sporty Go app on Samsung Gear: here

The Samsung Galaxy Watch4 from Sep 2021 indicates that Samsung’s way forward will be with WearOS (see previous section).

Spares, Accessories & Add-ons

You can buy the following spares from the STRYD store

Interesting Points, Tips and Issues

Here are some points to consider.

Good points – STRYD Review

Works fine on the Apple Watch 4 Nike Edition

Other Points & Tips – STRYD Review

Order Directly From STRYD – Also Fulfilled in the UK/EU Avoiding Import Duties – Any Current Discounts Automatically Added on

FAQ – STRYD Review

What is Stryd Form power

This is ‘wasted’ power from running. It’s related to vertical oscillation and you want to reduce it to increase your running efficiency

How long does the Stryd battery last

The Stryd battery lasts 20 hours

How long does it take to charge Stryd

A full charge takes 3 hours, a quick 30-minute charge is usually sufficient for you to use Stryd.

How accurate is Stryd on a treadmill?

Stryd is equally as accurate on a treadmill when using your normal recording device on a treadmill providing there is a 0% or 1% incline. For a steeper incline tell the stryd CIQ app/ apple watch app or Stryd app the incline.

Is Stryd more accurate than GPS?

Yes. Even an uncalibrated Stryd is significantly more accurate and responsive than GPS in most scenarios

Does Stryd work with Garmin?

Yes. Stryd works best with the Garmin CIQ data field called Stryd Zones. All new Garmin watches support Stryd.

Does Stryd work with the Apple Watch?

Yes. The Stryd app for the Apple’s watchOS is a powerful and feature-rich app

Does Stryd need calibration?

No. Stryd does not normally need any calibration. Manual calibration MAY slightly improve accuracy as might auto-calibration.

Is STRYD Waterproof?

Yes. Stryd is IP67 compliant but is not designed to run in streams.

How does Stryd measure distance?

Stryd measures distance with an onboard accelerometer. It also has other sensors.

How does Stryd measure Power?

Stryd’s sensors measure all the 3d forces, impacts and accelerations to calculate the power using standard equations

How is running power measured?

Stryd’s sensors measure all the 3d forces, impacts and accelerations to calculate the power using standard equations which are validated against the metabolic cost of your running.

How do I use Stryd on a Garmin?

Usually, you install the Stryd Zones CIQ data field, wear the pod and run. Stryd even self-pairs to the data field.

How do you setup Stryd?

Complete your profile in the Stryd app giving your correct height and weight. Usually, you then would install the Stryd Zones CIQ data field, wear the pod and run. Stryd even self-pairs to the data field.

How do I start Stryd?

Stryd starts itself when it detects your RUNNING cadence. You can also tap it to wake it up.

How Do you install Stryd

Place the cradle under 2 or 3 laces at the toe-end of your running shoe and properly attach the pod to the cradle. Complete your profile in the Stryd app giving your correct height and weight. Usually, you then would install the Stryd Zones CIQ data field, wear the pod and run. Stryd even self-pairs to the data field.

How do you calibrate Stryd?

Normally you do not calibrate Stryd. The manual calibration factor is actual distance divided by the recorded distance. For example, Factor=400m/402m, where 402m is the average distance from several laps of running 30cm from the inside of Lane 1 on a standard 400m running track. Enter the result into your watch’s calibration section for the Stryd footpod sensor.

Are footpods worth it?

You have to weigh up the value to you of accurate pace, power and running gait metrics. Stryd is expensive but it is also the most accurate sensor. If you just want some consistency in pace and distance then buy a Polar Stride Pod or a Garmin Footpod, neither of those will be as accurate as Stryd but they will be more accurate than GPS if you can properly calibrate them (Stryd requires no calibration).


Futures – STRYD Review

In my opinion Running Power will grow in popularity significantly through 2021/2 and beyond. There may be more new entrants with now pod-based hardware. However we are more likely to see further refinement from vendors using on-the-wrist calculations of power. These rely on GPS to some degree and hence will be wrong.

STRYD’s Future – STRYD Review

STRYD’s platform will be significantly developed over the coming years on the back of significant outside VC investment. As of Q4.2021, we have seen many improvements with the platform and POD – both are now at a ‘complete’ state, although refinement is always possible.

  1. I hope we shall also see the automatic detection of treadmill incline (currently enabled via the app)
  2. My guess is that STRYD might also introduce new metrics into the FIT file like TEMPERATURE
  3. The most likely MAJOR NEW development is dual-sided power and accompanying duplicate/aggregate versions of the existing metrics.
  4. Perhaps 2022 might see a new pod design. I wouldn’t expect it to be more accurate but I would expect a longer battery life and the availability of 1 or 2 more Bluetooth connections.
  5. Work will continue to expand on the wealth of power insights on the STRYD data platform (online+app), although as of Sep 2021 there are few obvisou omissions to the platform


New entrants will drive innovation.

The key to success for a new entrant is 3rd party validation; full Garmin CIQ data field compatibility; triathlon-readiness; built within a long-lasting product format.

Don’t expect this market to evolve like cycling power meters. Cycling power meters essentially all strive for the same ‘correct’ power figure. Cycle Power is a more mechanically derived figure upon which there is general agreement as to what is correct.

Note well: Running power will NOT be like that. So I would expect that you will NOT be able to switch between technologies as the numbers will be different. This was true for STRYD going from their chest strap to their Footpod.

ONE of the reasons for the differences in power is that the STRYD Running Power Meter aims to asses the true metabolic cost of running whereas other approaches include the recoiled power from the lower leg.

Further Research – STRYD Review

Current Anomalies

As at Sep2021 I would note the following:

Handling Data Corruptions & Data Losses – STRYD Review

I probably get a corrupt FIT file a year where I can’t access my STRYD power data.

Summary & Further Comments

In this STRYD Review we’ve found that the STRYD Running Power Meter is a highly functional device that pretty much works as it should. It wears well, it fits seamlessly into how many of us currently work with sports data and the data is both consistent, actionable and sufficiently open across all the key vendor platforms.

The STRYD Running Power Meter is unusual-looking but that’s not important. STRYD’s PowerCenter (Q4.2020) is now well-designed and useful; again, not important if you are going to use the STRYD with Garmin Connect, Training Peaks, Golden Cheetah or other 3rd party platforms.

Running with power has hopefully reached a critical mass and there is a broad acceptance from that mass of runners/coaches on how to train for running with power zones.

STRYD give actionably-accurate instant pace figures. Other reviewers and runners now generally agree.

STRYD’s new form-metrics look compelling but the truth behind how compelling they are will be in the ability of committed runners to understand them and use them to improve form.

In this STRYD Review, we found a relatively expensive but useful accessory – especially for a data-driven runner/triathlete or even for those endurance runners who feel the need to gain a competitive edge on non-flat ground.

Is it worth updating your watch to this year’s model to get 5 new features that you won’t use OR is it best to, instead, get new and more accurate data that might provide additional benefits above what you currently have? ie Don’t upgrade your watch…buy a STRYD!

I use it for most runs. I like it.

Price, Availability & STRYD Discount Code 2020


STRYD Black Friday Discount Code UK, USA, EU | Best Ever

I use STRYD regularly each week and would say it’s definitely worth it for me.

ALTERNATIVES: Some other running systems claim to produce power. The only ones worth considering as of Nov 2020 are RunScribe Plus (pod), Polar Vantage V2 or V (watch) and Garmin Running Power (app). If you want to proceed with STRYD then the following are your buying options and these mostly include local shipping and taxes but not international shipping.

Order Directly From STRYD – Also Fulfilled in the UK/EU Avoiding Import Duties – Any Current Discounts Automatically Added on


Apps are at the end of your sports profiles. STRYD Discount Code 2020: STRYD coupons, promotions and discounts rarely happen. In 2017/18, there has been a relatively small discount if you buy 2 as part of a Black Friday deal and in 2019/20 there was 10% off one but that’s it, another other deal periods. New Running Gear, above, is no longer able to offer my the5krunner10 10% discount however they sometimes offer excellent bundled deals when you buy STRYD plus a new Coros watch.

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