Running with Power - Getting Started

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Running with Power - Getting Started

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⚡Weekday 'TL;DR' posts about running with power⚡

What is 'Running with Power'? Why would you want to use power? How do you get started? Who am I?

I'm an England Athletics certified running coach who's trained and coached with power since 2018. For runners looking to understand their training, I offer a fresh perspective - Running with Power. The 'Running with Power' series, including the latest 'Getting Started', is a practical introduction to this individualised training approach, breaking down power concepts into easily digestible steps, and offering practical activities runners can use to experience power for themselves. With coverage of the Stryd footpod and wrist-based power (included in newer running watches), 'Getting Started' has all the information you need to start Running with Power. Drawing on seven years of personal experience using power and as an England Athletics certified 'Coach in Running Fitness' (CiRF), I bring a deep, yet practical understanding of how to get the most out of Running with Power. I believe the best way to learn is through doing, that celebrating small wins leads to bigger wins, and that consistency is the foundation for success. Follow this page for answers to:
✅ What is 'Running with Power'?
✅ Why would you want to?
✅ What's different (sometimes confusing) about power?
✅ How do you get started? Visit the Facebook group "from1runner2another" for more resources, to ask questions and to connect with a community of like-minded runners.

27/10/2026

MASTER YOUR POWER DATA

Behind the numbers: Master your power data

When starting something new, you’ll have questions. Everyone does.

How do I …? Am I doing it right? Where can I find out …? Who can I ask about …?

These posts signpost resources you may (or may not) know about.

Resources that can help answer your questions.

Resources that take you ‘Behind the numbers’

STEVE PALLADINO

Steve Palladino, a running coach with a 2:16 marathon PB (1979), first started using power around 2002/2003 as a masters level cyclist. When the Stryd footpod was released, Steve realised it was an incredible opportunity to take running a major step forward, just as power meters did for cycling. He’s been coaching runners using power exclusively since then.

As well as a very active Facebook group (Palladino Power Project – covered in ‘the first ‘Where do power runners hang out?’ Steve has been exclusively coaching runners using power since the release of the first Stryd footpod (Stryd summit) in 2016.

In that time, he has written numerous articles, recorded a YouTube channel full of videos, and produced training plans developed from scratch with power as the foundation.

THE PALLADINO ARTICLE LIBRARY

The article library (https://f1r2a.com/palladino-article-library) started small but with constant additions now has well over 60 well-researched, in-depth articles about Running with Power.

As well as individual articles, Steve has added documents that group the individual articles by theme:
🔹 A compendium of CP and FTP resources (https://f1r2a.com/palladino-article-cp-ftp) covers the understanding and application of functional threshold power (FTP) and critical power (CP)
🔹 A compendium of Race Power Planning resources (https://f1r2a.com/palladino-article-race-planning) brings together articles and videos about how to calculate an estimated race power target

There are many other in-depth articles (using power on treadmills, the differences between running and cycling with power, leg spring stiffness), as well as documents analysing race performances, training progression and other topics.

The article library (https://f1r2a.com/palladino-article-library) document also lists training plan guides, workout write-ups, webinars, podcasts, YouTube videos and playlists, and book resources.

There is enough content (and in sufficient detail) to occupy you for more than a few hours, and the investment is worth it for anyone wanting to fully understand how to Run with Power.

THE PALLADINO YOUTUBE CHANNEL

The YouTube channel (https://f1r2a.com/palladino-youtube-channel) contains a mix of “how to” tool demonstrations and masterclasses in applying power.

The best way to navigate the channel is through the playlists (https://f1r2a.com/palladino-youtube-playlists), which group individual videos by theme: SuperPower Calculator; CP/FTP; environmental conditions corrections; how to modify a training plan – to list just a few.

THE PALLADINO TRAINING PLANS

If you’re training for an event, you may want to take a look at Steve’s training plans (https://f1r2a.com/palladino-training-plans), which were designed specifically for training with power (rather than converted from pace-based or hear rate-based plans) and have proven successful for hundreds of runners.

There are three different groups of plans (available for purchase from Final Surge):
🏃🏼‍➡️ “Traditional” plans that mix easy, long, and interval runs including intensities below and above threshold, grouped by event distance and runs/wk.
🏃🏼‍♀️‍➡️ “Norwegian Singles” plans that use power to identify Threshold and apply the sub-threshold singles principles, again grouped be event distance (half-marathon and marathon) and runs/wk
🏃🏼‍♂️‍➡️ “Base/Maintenance” and “General Build” plans for when you’re between events and wanting to maintain your fitness.

HAVE YOU USED STEVE’S RESOURCES?

Add a comment!

SHOULDN’T YOU BE RUNNING WITH POWER?

❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: BEHIND THE NUMBERS

⏩ Where do power runners hang out? (https://f1r2a.com/behind-numbers-connect)
⏩ Master your power data (https://f1r2a.com/behind-numbers-palladino)
⏩ Bitesize power in 5 minutes a day (https://f1r2a.com/behind-numbers-bitesize)
⏩ Are you leaving data on the table? (https://f1r2a.com/behind-numbers-stryd)
⏩ The running power bookshelf (https://f1r2a.com/behind-numbers-bookshelf)

Verified for accuracy: 24 October 2026

26/10/2026

BEHIND THE NUMBERS: WHERE DO POWER RUNNERS HANG OUT?

When starting something new, you’ll have questions. Everyone does.

How do I …? Am I doing it right? Where can I find out …? Who can I ask about …?

These posts signpost resources you may (or may not) know about.

Resources that can help answer your questions.

Resources that take you ‘Behind the numbers’

FACEBOOK IS YOUR FRIEND

I never thought I’d be typing that, but Facebook has some great resources on Running with Power.

Here are some Facebook groups and pages you may want to try.

PALLADINO POWER PROJECT

Steve Palladino, a running coach with a 2:16 marathon PB (1979), first started using power around 2002/2003 as a masters level cyclist. When the Stryd footpod was released, Steve realised it was an incredible opportunity to take running a major step forward, just as power meters did for cycling. He’s been coaching runners using power exclusively since then.

He created the Palladino Power Project (https://f1r2a.com/PalladinoPowerProject) Facebook group as a place for runners to share stories, ask questions and receive high-quality advice about running with power.

Since opening in 2016, the group has attracted more than 8,000 members (many of them successful coaches as well), and regularly features success stories (with power data) from runners who’ve used his training plans. Peruse the posts (and replies), and use the search function to look at prior posts on a topic that may interest you.

STRYD COMMUNITY

Stryd (the company) created the Stryd Community (https://f1r2a.com/StrydCommunity) for Stryders and others in the running with power community.

You can share best power-based training practices, support others in their training, share unique stories about how members came to running with power, and reflect on the lifestyle created around a passion for running.

The group is the largest community of runners using power on Facebook (with more than 27,000 members), and while not focused exclusively on the Stryd footpod, much of the discussion is (naturally) about that power meter.

FROM1RUNNER2ANOTHER

from1runner2another (https://f1r2a.com/FaceBook) was created to share information about all things running, focusing on two things:
- Learning and supporting each other by sharing information … from1runner2another.
- Developing and improving our running ability, as each of us changes … from1runner2another.

With the release of the book ‘Running with Power – Getting Started’, the group transitioned into a place for runners to quickly and easily start running with power, offering advice on choosing equipment and apps, and how to set up & configure things to minimise manual effort and issues.

RUNNING WITH POWER – GETTING STARTED

For runners new to power, Running with Power can seem complicated with a large learning curve. It doesn’t have to be.

Running with Power – Getting Started (https://f1r2a.com/getting-started-page) offers ‘bitesize’ weekday posts about running with power, on topics like:
❓ What is ‘Running with Power’?
❓ Why would you want to use power?
❓ How do you get started?

The posts are deliberately short with the aim that each forms part of a 5-post (weekday) series on a specific Running with Power topic and can be read in around 5 minutes. If you’d prefer receiving the content in email, it’s also posted in Substack (https://f1r2a.com/getting-started-substack).

DO YOU HAVE ANY FAVOURITES?

Add a comment!

SHOULDN’T YOU BE RUNNING WITH POWER?

❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: BEHIND THE NUMBERS

⏩ Where do power runners hang out? (https://f1r2a.com/behind-numbers-connect)
⏩ Master your power data (https://f1r2a.com/behind-numbers-palladino)
⏩ Bitesize power in 5 minutes a day (https://f1r2a.com/behind-numbers-bitesize)
⏩ Are you leaving data on the table? (https://f1r2a.com/behind-numbers-stryd)
⏩ The running power bookshelf (https://f1r2a.com/behind-numbers-bookshelf)

Verified for accuracy: 24 October 2026

23/10/2026

WHY POWER? MEASURE RUNNING FORM IMPROVEMENTS

Want to improve your finish times?

You have two choices:
1️⃣ Work on your fitness – so you can run the distance maintaining a higher effort than before
2️⃣ Work on your form – so you can run faster for the same effort, run at the same speed for less effort, or both

HOW DO YOU WORK ON YOUR FORM?

You may consider working on your form while you run. Perhaps you can repeat a reminder like “land on my forefoot” or “keep an upright posture”.

Unfortunately, the supercomputer in your head is very likely to defeat this, as it continually strives to minimise energy output, to use the most efficient form possible – outside of your conscious control, and without listening to any reminders you might be repeating.

What works? Changing the way your body moves, by working on mobility, balance, muscle strength and elasticity. Or breaking the your running motion into smaller, highly controlled movements, so you can train your brain and body to execute those mechanics automatically when you run (drills).

In brief – you can work on your form using: drills; plyometrics; strength and conditioning; mobility; balance … and other supplemental work to release stiff joints or tight muscles.

HOW CAN YOU MEASURE FORM IMPROVEMENTS?

So you’ve been working on your form (using drills, plyometrics etc.). How do you know if your form has improved – that you’re running faster for the same effort?

Running Effectiveness (RE). ([https://f1r2a.com/what-is-re/](https://f1r2a.com/what-is-re/))

RE measures how effectively you convert power into forward motion. It’s calculated as the ratio of speed to power (speed / power) – how fast you’re running compared to how hard you’re working.

RE is a field-based measure similar to, but different from Running Economy (oxygen consumption at various speeds) or Running Efficiency (external mechanical power vs. metabolic power production), which both require lab-based testing.

If you want to know if your form work has resulted in an improvement:
▶️ Measure your RE before beginning your form work
⏸️ Measure your RE after you’ve worked on your form
🔄️ Compare the results to see if you’ve made a positive difference to your Running Effectiveness.

RE CAN BE A DIFFICULT METRIC TO MEASURE

Why?

It’s affected by:
👉🏼 your power meter. Different meters give different power numbers for the same run – stick to one.
👉🏼 your weight. RE is calculated using Watts/kg, rather than Watts. If you update your weight setting, you’ll affect the comparison.
👉🏼 how hard you’re working. Your RE changes with how hard you’re working. You’ll have a different RE when running easy vs. sprinting.
👉🏼 hills. Your RE will reduce as you run uphill (higher power for the same speed, or lower speed for the same power); and increase on downhills.
👉🏼 wind. If your power meter measures wind, your RE will reduce when you run into a headwind; it’ll increase with a tailwind.
👉🏼 running shoes. Different shoes can change your gait, in turn impacting your power meter’s calculations.

So how can you be sure you’re comparing apples to apples (before vs. after)?

REFERENCE RUNS

Every 3-4 weeks, run the same route at the same target intensities wearing the same running shoes, ideally in the same wind conditions.

This minimises the impact of differences from the items listed above.

Reference runs provide an opportunity to compare apples to apples, to see if your form work really was an improvement.

POWER IS THE ONLY INTENSITY METRIC THAT OFFERS RUNNING EFFECTIVENESS

Other intensity metrics (like pace or HR) rely on lab-based testing of Running Economy or Running Efficiency.

Power, because it’s uses field-based measures (speed, power) can calculate RE for any run, or for any segment of any run.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: WHY POWER?
⏩ Your training is based on your fitness (https://f1r2a.com/why-train-to-fitness)
⏩ Power targets are easy to use (https://f1r2a.com/why-usable-targets)
⏩ Metrics to manage training load (https://f1r2a.com/why-training-load)
⏩ Personal Best race-day targets (https://f1r2a.com/why-race-targets)
⏩ Measure running form improvements (https://f1r2a.com/why-form-improvements)

Verified for accuracy: 23 October 2026

22/10/2026

WHY POWER? PERSONAL BEST RACE-DAY TARGETS

Does this mean a new Personal Best (PB) at every event?

No.

It means power can identify race-day targets that you can maintain throughout the event to achieve the best result you’re capable of on the day.

How?

THE STRYD RACE POWER CALCULATOR

The Stryd Race Power Calculator (https://f1r2a.com/Stryd-race-power-calculator/)) uses your workouts from the last 90 days, your Auto-CP (Threshold Power) and (optionally) information about the event course and the expected environmental conditions to produce a best-case target power and an estimate of your finish time.

SUPERPOWER CALCULATOR (SPC)

Using your Threshold Power, Running Effectiveness (how well you convert effort into forward motion), a fatigue resistance measure specific to your race distance, and (optionally) the expected environmental conditions, SPC for sheets (https://f1r2a.com/SuperPower_Calculator) can provide race power target scenarios, the equivalent percentage of your Threshold Power and estimates of your finish time.

IT SOUNDS COMPLICATED …

Power-based targets are a little different than you may be used to.

They’re based on you, not on population averages – your current fitness, your fatigue resistance, and your ability to convert power to speed.

They’re a power (or effort) target, not a hopeful goal time.

To quote Steve Palladino “your time is determined by the power you can run, not by the power you hope to run.”
.. BUT POWER TARGETS ARE EASY TO USE ON RACE-DAY

Your power target (or target range) guides how hard you should run on race-day.

How hard you should run on flat sections, on hilly sections, and in wind. For all of those, your target remains the same.

You don’t need complicated calculations or printed wrist bands to giving your pace for each section of the course. And you don’t need to adjust your heart rate target to allow for drift in the later sections.

Using a power target means you won’t be able to run with pacers … but you’ll have your own “pacer”: a power target that remains unchanged over the entire race duration; a target that will give you the best result you’re capable of on the day.

To use it? Just ‘run to power’.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: WHY POWER?
⏩ Your training is based on your fitness (https://f1r2a.com/why-train-to-fitness)
⏩ Power targets are easy to use (https://f1r2a.com/why-usable-targets)
⏩ Metrics to manage training load (https://f1r2a.com/why-training-load)
⏩ Personal Best race-day targets (https://f1r2a.com/why-race-targets)
⏩ Measure running form improvements (https://f1r2a.com/why-form-improvements)

Verified for accuracy: 22 October 2026

21/10/2026

Metrics to manage training load

WHY POWER? METRICS TO MANAGE TRAINING LOAD

Your training should be based on:
✅ What you’re capable of – so that you don’t attempt too much and end up injured, or attempt too little and miss out on the physiological adaptations needed to get faster or run longer
✅ What you’ve already completed – each completed run adds to your cumulative training load, both in the short-term (fatigue, muscle soreness) and in the long-term (the physiological adaptations needed to get faster or run longer).

Power has metrics to manage both of these, metrics calculated from your completed workouts.

HOW DOES POWER USE COMPLETED WORKOUTS TO ACHIEVE THIS?

Power offers the following metrics:
🎯 Threshold Power (https://f1r2a.com/what-is-threshold-power/) – based on completed maximum effort runs, used to set challenging but achievable targets based on your current running fitness.
📊 Training Load Scores (https://f1r2a.com/what-is-training-load/) – calculated from your workout volume and intensity, producing a per-workout score relative to your Threshold Power.
⚖️ Training Load Balance (https://f1r2a.com/trainingload-balance/) – calculated from Training Load Scores, showing the balance between the shorter-term and longer-term impacts of your training.
📈 Ramp Rate (https://f1r2a.com/trainingload-ramp-rate/) – calculated from Training Load Scores, showing changes in the cumulative longer-term impacts of your training.

Threshold Power and Training Load Scores form the foundation; Training Load Balance monitors the shorter-term vs. longer-term impact of your workouts; Ramp Rate shows how quickly you’re progressing your training.

WHY IS IT IMPORTANT TO MANAGE BOTH BALANCE AND PROGRESSION?

Training loads your body, prompting it to adapt and become fitter, improving performance.

But it’s a balance.

Load your body too little, and it won’t adapt.

Load it too much or progress too quickly, and it’ll break down instead of adapting.

Load your body correctly, managing both balance and progression, and sustained long-term improvements are possible.

Power provides the metrics you need to achieve sustained improvements.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: WHY POWER?
⏩ Your training is based on your fitness (https://f1r2a.com/why-train-to-fitness)
⏩ Power targets are easy to use (https://f1r2a.com/why-usable-targets)
⏩ Metrics to manage training load (https://f1r2a.com/why-training-load)
⏩ Personal Best race-day targets (https://f1r2a.com/why-race-targets)
⏩ Measure running form improvements (https://f1r2a.com/why-form-improvements)

Verified for accuracy: 21 October 2026

20/10/2026

WHY POWER? POWER TARGETS ARE EASY TO USE

Which workout targets are clearest? Which might be easiest to achieve?
🎯 Pace: 3x 15min at 15 secs/mile slower than 10k pace with 3min easy recovery
🎯 Heart Rate: 3x 15min zone 3 with 3min zone 2 recovery between sets
🎯 Power: 3x 15min at 220W – 230W with 3min recovery below 200W

They may all seem clear and achievable, but …

PACE TARGET ISSUES

How fast is 10k pace? I didn’t know my 10k pace when I first started running.

Does 15 secs/mile slower apply to all runners, regardless of their 10k pace? Probably not.

And should you maintain the pace on the flat? on hills? with no variation?

HEART RATE TARGET ISSUES

Heart Rate zones are based on your Maximum Heart Rate (maxHR), and there’s no easy way to discover your maxHR.

Either it’s based on averages for your age, rather than your individual capability (how do you know if you’re ‘average for your age’)

Or it requires an all-out runs to try to reach your maxHR (and even then, how can you be sure you experienced your maximum heart rate).

Heart rate zones tend to be quite wide – 10% ‘chunks’ (a broad brush).

And heart rate lags behind changes in your effort; and it drifts, creeping up at the end of longer runs.

Can you really be sure your zones are appropriate for you? Or that you’re really running in Zone 2 and Zone 3?

POWER TARGETS

Power gets your training targets ‘right’ – individualised to you and your current running fitness, and as a narrower range within training zones.

When running, you just need to keep your lap power within the target range – on the flat or on hills.

Power responds to changes in effort – no lags and no drifting.

THE CHOICE IS YOURS

Which target seems clearest and most achievable?

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: WHY POWER?
⏩ Your training is based on your fitness (https://f1r2a.com/why-train-to-fitness)
⏩ Power targets are easy to use (https://f1r2a.com/why-usable-targets)
⏩ Metrics to manage training load (https://f1r2a.com/why-training-load)
⏩ Personal Best race-day targets (https://f1r2a.com/why-race-targets)
⏩ Measure running form improvements (https://f1r2a.com/why-form-improvements)

Verified for accuracy: 20 October 2026

19/10/2026

WHY POWER? YOUR TRAINING IS BASED ON YOUR FITNESS

Power sets training targets based on your current running fitness.

Individualised targets, based on your current capability.

Targets that maximise training results while minimising risk of injury.

So you get the most from your training – all the positives with few (or none) of the negatives.

HOW DOES POWER IDENTIFY YOUR RUNNING FITNESS?

Second-by-second as you run, power provides numbers representing your effort (https://f1r2a.com/what-is-power/).

With a few maximum effort runs (no lab testing needed), you can identify your Threshold Power.

Your Threshold Power represents your current running fitness (https://f1r2a.com/what-is-threshold-power/).

It’s a foundation for most other power metrics.

HOW DOES POWER SET TRAINING TARGETS BASED ON YOUR FITNESS?

Power uses your Threshold Power as an anchor, positioned at 100% on a scale from 60-65% (no longer walking) up through 150% (track or hill sprints) and beyond.

For example, you might use:
👉🏼 80% of Threshold Power or less for an easy run
👉🏼 94-96% for 10-20 minute intervals at half-marathon power
👉🏼 102-105% for 3-minute VO2max intervals

And when training improves your fitness (when training increases your Threshold Power), your workout targets move to remain relative to your Threshold Power, matching your increased fitness (matching your ability to do more).

IS IT ONLY ABOUT THE NUMBERS?

No.

Training is much more than actions driven by numbers.

But training should be underpinned by numbers – and power can provide those numbers.

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: WHY POWER?
⏩ Your training is based on your fitness (https://f1r2a.com/why-train-to-fitness)
⏩ Power targets are easy to use (https://f1r2a.com/why-usable-targets)
⏩ Metrics to manage training load (https://f1r2a.com/why-training-load)
⏩ Personal Best race-day targets (https://f1r2a.com/why-race-targets)
⏩ Measure running form improvements (https://f1r2a.com/why-form-improvements)

Verified for accuracy: 19 October 2026

16/10/2026

APPLE WATCH SYNCING

If you use an Apple Watch and Stryd power, you’re probably already using the Stryd Workout app to execute workouts planned in the Stryd ecosystem, and return completed workout data to the Stryd PowerCenter.

But if you’re not using Stryd power, or even if you are but are looking for an alternative to the Stryd Workout app, what choices do you have to get planned workouts onto your watch, execute the workouts, and transfer completed workout data back to your chosen reviewing/metrics platform?

Your choices will primarily depend on how you execute the workout on your watch with your choice of planning and reviewing platforms influencing (but not determining) your choice of on-watch app.

APPLE WORKOUT APP

The obvious choice for executing workouts on an Apple Watch is the Apple Workout app – after all, it’s available by default.

However, when Running with Power the Workout app (when used alone) has some serious shortcomings – it doesn’t:
❌ record second-by-second data into your workout file – it uses ‘smart recording’ which can result in inaccurate power averages when reviewing
❌ display lap power – making it tough to stay ‘within target’ when running intervals
❌ offer power smoothing – resulting in a ‘spiky power’ experience
❌ download structured workouts from popular platforms – requiring you to build your own workouts
❌ upload completed workouts into a power-based reviewing app – it uploads into apple health, which doesn’t provide core power metrics

If you do choose to use the Workout app, you can resolve the download and upload restrictions using additional apps – options include (but are not limited to):
🔹 TrainingPeaks (https://f1r2a.com/apple-sync-trainingpeaks) (download and upload)
🔹 Final Surge (https://f1r2a.com/apple-sync-finalsurge) (download and upload)
🔹 Intervals.icu Companion (https://f1r2a.com/apple-sync-intervals-icu) (download and upload)
🔹 HealthFit (https://f1r2a.com/healthfit-app) (upload only)

Even with the download/upload restrictions resolved, I wouldn’t recommend Running with Power using the Apple Workout app.

THIRD-PARTY APPS

Fortunately, there are some good third-party apps that can guide you through structured workouts downloaded from popular platforms, uploading the result to a range of popular platforms once you’ve finished.
✅ Watchletic (https://f1r2a.com/watches-apple-watch/) downloads from/uploads to: TrainingPeaks; Final Surge; Intervals.icu; Stryd PowerCenter … and many others (https://f1r2a.com/watchletic-sync).
✅ WorkOutDoors (https://f1r2a.com/books/start/choose-apps/workoutdoors/) can only plan using the built-in workout builder; can only upload to Strava and Apple Health.
✅ iSmoothRun (https://f1r2a.com/ismoothrun-app) downloads from TrainingPeaks, Final Surge; uploads to TrainingPeaks, Final Surge, Stryd PowerCenter.

I’ve tried WorkOutDoors and Watchletic (premium), and while both provided everything I needed to Run with Power, my preference was Watchletic.

OTHER OPTIONS?

The above are options I know about. Do you have any additional options?

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: POWER APPS - FILLING GAPS
⏩ Which gaps might need filling? (https://f1r2a.com/power-apps-gaps)
⏩ Missing metrics (https://f1r2a.com/power-gaps-metrics)
⏩ Custom workouts (https://f1r2a.com/power-gaps-planning)
⏩ Race-day targets (https://f1r2a.com/power-gaps-raceday)
⏩ Apple Watch syncing (https://f1r2a.com/power-gaps-applesync)

Verified for accuracy: 15 October 2026

15/10/2026

RACE-DAY TARGETS

Your race-day power target should take into account:
🔹 your running fitness – your race-day Threshold Power
🔹 your fatigue resistance – one of two different metrics, depending on whether you’re running a shorter, higher-intensity race or a longer, lower-intensity race
🔹 your running effectiveness – to convert between distance and duration, and to provide an estimated finish time

You may also want to take into account:
🔹 the course hilliness – this will impact your Running Effectiveness, and may extend your finish time
🔹 the race-day environment – the altitude, heat and humidity, all of which can impact your ability to run at your target power

Given the complexity, there are very few solutions that can calculate race-day targets, yet race-day is a key (perhaps the key) focus for most runners.

STRYD RACE POWER CALCULATOR

Stryd’s calculator (https://f1r2a.com/Stryd-race-power-calculator/) uses data from your last 90 days of training to estimate race predictions.

For an accurate prediction, the model relies on the following (note that Stryd uses the term Critical Power / CP for Threshold Power):
✅ An accurate Critical Power. If you use Stryd’s Auto-CP, your last 90 days of training should include: Short distance running (10-30 seconds in duration); Middle distance running (a 10-20 minute run at 5k/10k intensity); Long, slow running (50+ minutes of duration); a short run in the 3-5 minute duration.
✅ A balanced Power Duration Curve (PDC) that extends from the 10-minute duration to the 20-minute duration.
✅ At least 1 workout conducted around your Critical Power, to gauge your Running Effectiveness around your Critical Power.
✅ At least 1 workout conducted around the intensity for your target race, to gauge your Running Effectiveness at your target race intensity.
✅ A valid racecourse uploaded via PowerCenter, to assess course hilliness.

You input your race distance, and optionally your training environment and the expected environment on race day.

It produces a single target power number (and the equivalent percentage of Critical Power), an estimated finish time, and estimated times along the distance.

Does it work? Many Stryd users have reported that the target and the estimated finish time were accurate.

SUPERPOWER CALCULATOR (FOR SHEETS)

SuperPower Calculator (https://f1r2a.com/SuperPower_Calculator) calculates scenarios based on your training metrics, and relies on the following (note that SPCs uses the term FTP/CP for Threshold Power):
✅ An accurate FTP/CP – a CP test, Stryd Auto-CP, WKO Functional Threshold Power (FTP) etc.
✅ The weight configured in your Power meter, to convert from Watts to Watts/kg
✅ The target distance – over-estimate the distance slightly, since few runners are able to ‘follow the blue line’ on race-day
✅ For a shorter, higher-intensity event, your Reserve Work Capacity – from a CP test, from WKO’s Functional Reserve Capacity, or calculated from your PDC
✅ For a longer, lower-intensity event, your expected Riegel Exponent – based on prior races at the race distance, or estimated using a table provided in the tool
✅ A range of Running Effectiveness values centred around your expected RE for the distance – this can be taken from your training history, and fine-tuned based on the resulting target power values.

The range of Running Effectiveness values (along with Riegel Exponent values for longer events) are entered in a scenario table in the calculator, which returns target average powers (Watts and Watts/kg), estimated finish time and percentage of FTP/CP for each scenario.

You can fine-tune the result using other calculations in SPCs to account for hilliness (Course Variability Index) and environmental differences on race-day vs. your training environment.

Steve Palladino has provided an impressive YouTube playlist (https://f1r2a.com/SuperPower_Videos) demonstrating how to use SPCs to calculate race-day target power, and how to adjust the target for hilliness and environment.

Does it work? Many runners have reported that the scenarios produced target power and estimated finish times that were accurate.

Note that while SPCs requires a little more manual effort than Stryd’s race power calculator, it provides a range of scenarios enabling you to make the final determination of your race power range.

OTHER OPTIONS?

The above are options I know about. Do you have any additional options?

SHOULDN'T YOU BE RUNNING WITH POWER?
❓ Questions ⇒ from1runner2another (https://www.facebook.com/groups/from1runner2another)
📗 Get Started with the book (https://f1r2a.com/RwP_Start)

TOPIC: POWER APPS - FILLING GAPS
⏩ Which gaps might need filling? (https://f1r2a.com/power-apps-gaps)
⏩ Missing metrics (https://f1r2a.com/power-gaps-metrics)
⏩ Custom workouts (https://f1r2a.com/power-gaps-planning)
⏩ Race-day targets (https://f1r2a.com/power-gaps-raceday)
⏩ Apple Watch syncing (https://f1r2a.com/power-gaps-applesync)

Verified for accuracy: 15 October 2026

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