Stryd 5.0: Everything You Need to Know
More: Detailed Stryd Review
Stryd has just announced its latest generation of running power technology, which includes a redesigned pod and key updates to its power training capabilities.
This is a significant step in Stryd’s evolution, but the changes to the pod do not offer a compelling reason to upgrade from the previous generation. Surprisingly, the big news is software and the introduction of adaptive training. Any Stryd pod can use it, although it requires a subscription (membership).
I’m currently using Adaptive Training in beta, which will be generally available from November 7th. Any existing member can now sign up for the beta, and if you are looking to order the latest Gen 5.0 pods now—either as a single or Duo version—it’s worth noting that they won’t start shipping until the end of November.
Next Gen Running Power – An Optimised You
Core Messages
- The re-engineered pods are now slightly smaller, more accurate, and responsive, but keep the same battery life.
- Adaptive training understands your schedule and run preferences. It adapts to over-training and skipped workouts.
Stryd 5.0 – the Look and Feel of the Pods
The first thing that grabs you is the smaller pod. It is noticeably smaller, with a 15% volume reduction, making it easier to place on smaller or specialist running shoes, like your race-day favourite super shoes or track spikes.
The overall aesthetic is pretty much unchanged, but the new pod is shorter and looks stubbier. Maybe slightly less pretty as a result.
The light on the pod also appears unchanged, but double-tap the pod and you’ll start to appreciate some of the tweaks. That double-tap gives you the battery status, whereas previously you might have logged into the Styrd app to check and wasted a few minutes in the process.
The shoe cradles are a subtly different size from the older ones and come in optional blue and grey colourways. They are incompatible with the older pods and do not seem to offer additional space for wider, elasticated shoelaces but will still work.
Another small but highly welcomed change is the charging. There’s now a single dual-sided magnetic keychain charger (USB-C). This is much easier to use than before, when I had to find two cables to plug into two separate charging cradles. No more fiddly clipping into the charging cradle.
The Bluetooth version has been bumped (I’m checking the exact specs), and the antenna has been improved for more reliable BLE/ANT+ pairing.
Improved Performance with Greater Accuracy and Responsiveness
Over the years, Stryd periodically introduced changes that tweaked the accuracy. The changes always seem to work in niche scenarios.
So, they appear to have made a similar change here. I’ve seen my critical power rise unexpectedly recently, which could be due to the improved algorithms. I’m trying to get to the bottom of it. Still, the bottom line is that after a few weeks and in the absence of a CP re-test, the automated zones will adapt to any algorithm changes—the difference to you is that the 300w from before means something different to 300w now.
Stryd claims that the changes improve results on all terrain and grade types. I’m pretty certain that responsiveness has increased, meaning the wattage or speed figure you see on your watch gets to the correct level more quickly, although your power averaging choice will impact that as well.
Is there a Genuine Dual-Sided Advantage with Stryd Duo 5.0?
A: Maybe.
Stryd 5.0 Duo uses two single pods, one on each foot. If the battery of one pod runs out, the algorithms adjust.
If you are interested in gait mechanics, then it is essential to replicate the standard set of Stryd metrics (Ground Contact Time Balance, Vertical Oscillation Balance, Leg Spring Stiffness Balance, and Impact Loading Rate Balance) across both legs. So, you need DUO for that.
If you are REALLY interested in gait mechanics, the 3D footpath visualisation (FOOTPATH – a member/subscriber feature) adds a while new level of interesting. It visually shows each foot’s 3D motion.
However, I don’t find these gait metrics overly helpful. Yes, they are an important determinant of running speed, but how exactly do you make the changes? Will drills really change your form?
That said, I would opt for Stryd Duo if you can, as it will give a more holistically correct power figure than one measured from one side only.
One odd omission has always been that Stryd does not produce left and right power when it clearly must have that information. They still don’t.
Stryd Adaptive Training (member-only)
Stryd has introduced Adaptive Training to compete with what many other platforms, like Garmin, offer. That said, it’s an excellent and useful feature, but you might not need it. Here’s why.
Static training (FREE)
Stryd offers free, static training plans targeting 5K to marathon. These may be all you need, and cover the following scenarios.
- As you get faster, your power abilities are automatically updated in the plan.
- You cannot personalise the plan – for example, the default long run day is Sunday.
- You can manually reschedule workouts
Adaptive Smart Training Plans (MEMBER-only)
The adaptive plans follow the commonly accepted principle of periodised/block training, which progressively increases load, with periodic easier weeks, before a taper.
- Personalise your plan to your life schedule, e.g. set your long run for Saturday
- Work within the constraints of your available time for training
- If you manually move a workout or go for a run, those are accounted for, and the plan adjusts
- Power levels and running patterns are learnt as you train
- You are kept informed of changes to the plan
FAQ
Q: Do I need the membership/subscription to use a Stryd pod
A: Definitely not. Most people will not subscribe. (I only subscribe when I’m training for a race)
Q: Will the membership prices go up for existing members?
A: Yes. There is only one membership price tier. It is increasing for your next payment after Nov 7.
Q: Is DUO necessary
A: No. I use DUO, but you don’t need to unless you want comprehensive gait metrics.
Q: What previous version of Stryd warrants an upgrade to 5.0?
A: If you have an older version without WIND adjustments, I would upgrade to 5.0.
Pricing, Availability, and Membership
Stryd is typically only available directly from the brand in the USA. However, Stryd is a reasonably mature organisation with various international geographic points and offers certainty about customs fees (if any).
- Stryd 5.0 – $199 Standalone pod.
- Stryd Duo 5.0 – $399 Dual-sided system (two pods).
- Stryd Membership (Monthly): $14.99 per month. Includes adaptive training and other features.
- Stryd Membership (Annual) – $120 per year. Includes Adaptive Training and other features.
buy Stryd: here
Take Out
Stryd has improved the internals of its pods a few times now, and it’s great that the company is continually updating and improving its product. There are some small ergonomic improvements here, but I like them nonetheless.
My disappointment is with the battery life. I don’t especially need a smaller pod. I would have preferred the space freed up by smaller electronics to have been devoted to a larger battery. Still, the 20-ish hours of battery life is pretty good; it’s harder to use up that battery than for a cycling sensor, where I typically do twice the number of hours in an average session.
For me, this is a must-have update, but I like the latest, greatest running kit, and I’m also a big fan of Stryd. I’m extremely biased! Looking at the product dispassionately, it is a good product and running with power does add a great new way to train. However, the previous generations of the pod are all great and all provide the core power metric, which is the one you get the most value from.
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