A Guide to Transitioning to PowerCenter 2.0
A New Power Experience
Welcome to the new PowerCenter! 🚀 As the Stryd community grows, and the hardware adds new capabilities (like the addition of wind power in June, 2019), and our analytic capabilities grow, we’ve been itching to add to the software experience to round out the power experience. Stryders have been asking for a more responsive and comprehensive platform, and 2.0 is our response.
The release of PowerCenter 2.0 is meant to address the limitations of the previous platform, delivering a rich and fast analytic experience, and a more comprehensive look at your running data over time.
This is just the beginning though. 2.0 lays the foundation to deliver the best power-based insights and training available, with many additions on the horizon.
What is different?
Runner Profile is an improved spin on the previous PowerCenter’s ‘Improve’ section. With the introduction of Auto-Critical Power, Stryd is continuously tracking changes in your ability, and now you can see those changes with more clarity. Runner Profile consolidates your running stress information and emphasizes your Critical Power and power duration curve [link to articles] to highlight exactly which quality runs inform our model of you as a runner, and what that information means for your ability to perform at any given point in time.
The Calendar gives you quick access to past and future runs, and a week by week summary of your activities. Click on a run for a windowed view to analyze your run, and quickly dismiss a run to get back to your calendar.
Analyzing a run can be done by clicking on a run tile from the calendar or jumping to a run from the Runner Profile (by clicking into a specific data point on the Power Duration Curve… see below).
NOTE settings and profile changes are now done within the Stryd app on your iOS and Android phone. Currently, only ‘Connected Accounts’ can be changed within PowerCenter 2.0.
The spider chart under the old PowerCenter was known as the ‘Runner Profile’. Your true runner profile is a much bigger picture. We’ve tried to capture that big picture in the new Runner Profile tab with the capabilities of the old ‘Improve’ tab, consolidating some information for clarity, and adding features for more depth.
Critical Power and Power Zones
Stryd uses your last 90 days of training to understand your current fitness and uses that data to determine your Critical Power. Critical Power is the threshold at which the dominant type of fatigue your body experiences changes. This number is used to determine your optimal training intensities (Power Zones) but requires have the following variety within the last 90 days for an accurate model:
- Short distance sprints or strides at max effort (10-30 seconds in duration).
- Medium distance runs with an uninterrupted duration of 10-20 minutes at race intensity.
- Long runs over an hour in duration.
Stryd will generate your CP after your first three runs and the corresponding Power Zones, regardless of the variety in your running. If your first three runs are all easy runs, your CP will not have the accuracy needed to adequately calculate your training zones. Make sure to do the above variety early in your use of Stryd and continually incorporate the three types of runs into your 90-day training cycle.
Running Stress Balance (RSB)
Your training has a relationship with both your fatigue and your fitness. While you can see your daily RSB in the app, your trend over the last 90 days is shown within PowerCenter.
NOTE this value is best utilized after 42 days of data, even though it is visible at all times.
To see your stress, distance, duration and elevation trends, PowerCenter 2.0 has consolidated all this information into a single graph. You can switch between values and date ranges, and see your 42-day trend line to visualize the long term effect of your effort. Also, you can see your Critical Power changes over time, relative to your training.
Power Duration Curve
The power duration curve is your best effort power (in Watts) at any given duration (up to five hours) that you’ve done over the defined period of time. The view defaults to the last 90 days because that best captures your current ability and is used to determine your Critical Power.
Contributing runs will have a ‘run age’. Runs that are in the last 30 days contribute fully to your fitness model (Auto-CP Model Curve), after that, they begin to have a deteriorating contribution. Green and gray runs have a diminishing contribution over time (and is the reason you’ll see your Auto-CP model curve dip below your Power Curve). And gray runs are about to fall off and no longer contribute to your Auto-CP model. These classifications can help you know what power/duration you need to add to your training to maintain or improve your CP.
Click on any point in the curve and to ‘pin’ the banner and select ‘View Run’ to analyze that run. See below.
Auto-CP Modeled Curve
Using your last 90 days of activity, the Auto-CP Modeled Curve is a visualization of how Stryd determines your Auto-CP. As runs fall into the past and contribute less to your CP, the modeled curve will fall below the run data.
Compare Power Duration Curves
Comparing a date range. In the example below, I’ve compared the ‘last 90 days’ to the ‘last 30 days’. Similar to above, click on any point in the curve to pin your selection and view a run.
This new section is an improvement on the ‘Triangle’ from the old PowerCenter. Whereas the old triangle highlighted your ‘percentile’ ranking, this new feature emphasizes the standard distribution of training by runners with a similar goal. Click into a metric to see what types of workouts to add to your training to see improvement.
A general indication of how your running fitness based on your overall training, derived from your Auto-CP Modeled Power, or a manual CP calculation. Work on improving all aspects of your PDC to see improvements in your fitness.
Your body’s ability to generate a burst of power, and derived from the first 10 seconds of the power duration curve. You can test and improve your muscle power with strides and hill repeats.
This metric is unique to your race goal and represents the amount of maximum amount of time that a given group of muscles can perform at or near the power needed for your target race. Improve your stamina by running your race effort power for longer durations over the course of your training.
The maximum amount of time that you are able to sustain running. Typically this should be close to the duration you’re intending to race, but may be longer if you’re goal is a shorter race.
NOTE if there are very few users in your cohort the numbers can appear unusual.
The new calendar view populates with your past runs, and shows your weekly summaries on the right side of the screen under ‘Weekly Totals’. You can click on any run to see it in detail, and quickly exit out to come back to the calendar. Hover over a run to see additional options (only ‘delete’ a run at this time).
Uploading a single or multiple .FIT files
This can be done in the upper right-hand corner and has the added benefit of batch uploading.
Move month to month with the arrows next to the month and year in the upper right-hand corner, or jump back to ‘Today’ with the button.
At the time of release, the settings page is only for managing Connected Accounts. Any other account settings or user information should be edited within the iOS or Android app.
Click on a run from the calendar view, a recent run within the Runner Profile tab, or click on the Power Duration Curve to analyze a run. Quickly go back to where you previously were by exiting out or hitting ‘Esc’ key.
Toggling Metrics ON/OFF
Post-run analysis functions similarly to the old PowerCenter with some small differences. Toggling metrics on/off is now quick. Click a metric below the graph to toggle the graph line. Or leave it off, but still see the values update based on your selection.
Historical Critical Power
Activities now display the Critical Power at the time of the run. This means that you have a historical record of your CP at the time of that activity, and that you can see your power output relative to your CP.
When you make a graph selection, the values such as Moving Time, Distance, Avg Grade, Elevation Gain, Time in Zones, and all your Stryd Metrics update to reflect the selection. In addition, you can see your selection in the context of the larger run on your GPS map.
Move quickly between intervals by dragging the blue color block below the graph.
AND/OR select a manual or distance lap to snap all your metrics to that period of time on the graph.
Share, Download, and Delete
You can also share your run, favorite it for easier filtering later on (available within the iOS app and soon to be available on Android and the web), delete a run, or download the .FIT file.
Edit and Add Details
Edit a run name, add activity details, or quickly add notes. Filter functionality will be added in future updates.