Now that you have your Stryd paired to your watch and phone it's time to set up your Power Zones so you can start training and racing with power.
To do this you will need to perform a Critical Power (CP) test. You can do the CP test with a watch or phone. It is possible to perform the test without any recording device and use the data directly from Stryd, but that is more complicated.
To do this please follow these instructions:
If you are to enter a 5k or 10k time I would recommend you choose your PB test within the last 3-4 weeks. If you do not have a 5k or 10k time within that time frame we recommend you perform either the lap test or timed test.
If you are to select either or the tests the protocol will be outlined for you underneath the drop-down menu. Once you have performed the test, enter in the power values for each of the segments and a CP will be calculated for you along with your running power zones.
When you run with the watch, you should manually lap before and after each significant effort. You can get your pace, time and power information from PowerCenter after your run. With a phone, recording multiple activities is likely the easiest since the manual lap button is not available.
Test Protocols
- 15 to 20min warm up with various strides and dynamic drills (we recommend doing 2x30sec @ 3k intensity + 4x15sec @ mile intensity all with 60sec recovery, and dynamic drills of your choosing to prepare for a race effort)
9/3minute test
- 9min time trial
- 30min active recovery (light jogging or walking)
- 3min time trial
- 10 to 15min cooldown of light jogging
6/3 lap test
- 2 laps at a medium effort (record duration)
- 5min easy jog
- 6 Lap Time Trial (record duration)
- 30min active recovery (light jogging or walking)
- 3 lap Time Trial (record Duration)
- 10 to 15min cooldown of light jogging
**TRIATHLETES**
Running off the bike is very different than just going for a run. If you are to enter a 5k or 10k time be sure it is a time from a sprint or an Olympic triathlon. If you would like to perform one of the other two options, we recommend you do an hour ride before performing the test.
Comments
3 comments
CP-Test on powercenter still asks for the easy 2 lap segment. Is that not needed anymore?
Your comment re Triathletes at the bottom - does that mean Triathletes should have two CPs - a run one and a triathlon one? What intensity should the 1Hr Bike be at? Also in previous webcasts/articles you set a range of 80-85% of CP for an Ironman and 85-92% of CP for a Half Ironman - is that the run CP or the triathlon one you suggest above? Thank you
CP-Test in the Training Plans doesn't include the 2 lap segment. Should I add that back into my plan?
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