If you a visit the beach when the weather is agreeable for a workout, you will likely be tempted to run on the sand. However, be warned that there several pitfalls worth avoiding if you've never done this before. Here are five essential tips for running on the beach — many of which I learned the hard way:

1) Be careful about running barefoot

You may be tempted to leave your running shoes behind, in order to feel the sand moving beneath your feet. Just be aware that unless your feet are calloused and tough, grinding through the sand for an extended period of time is going to irritate your skin.

On my first beach run, my feet started to ache after about 3k, so I turned around to run back, making it a 6k effort. By the end I had four painful blisters on my toes. Standing and walking were noticeably less enjoyable for the next few days. I would have been much better off running with footware after the first ten minutes.

Photo: Georgie Pauwels

2) Expect a harder workout

Moving through the sand is a lot more work than running on the pavement or a hard-packed trail. This is especially true if you choose to run through soft sand, as opposed to the wet stuff near the surf. Regardless, expect a more intense workout when you run on the beach. It will be harder on your legs than usual, but, the extra effort can help you build up strength.

3) Wear proper running clothes

If you're at the beach, there's a good chance you'll be wearing a swimsuit. This is not what you want to wear for your beach run. Chafing is a real thing, and it hurts. Keep your body sting-free by wearing proper running attire.

4) Protect yourself from the sun

NEWSFLASH: The sun is a major factor at the beach. Consider wearing a hat or a visor. Use generous amounts of sweat-resistant sun block over any exposed skin. If you're a redhead like me, use SPF 50 or higher, and slather it on until you look like the top of a buttercream cupcake. 

5) Track it!

Running on the beach is an excellent opportunity to test the elevation data from your tracking devices, so be sure to bring your GPS watch, or your phone with a good fitness tracking app.

On my beach run, my Garmin 220 recorded an unsteady elevation. I later analyzed the workout in SportTracks and used its built-in elevation correction, and got a proper reading of 0 elevation. The difference in my workout data was pretty dramatic.

More tips...

If you have a heart rate monitor, wear it. It's interesting to see how a more demanding beach workout impacts your HR. Watch out for little kids. They ramble around the shoreline unpredictably. Be mindful not to kick up sand in the faces of other people. Lastly, if this is a summer beach run, treat yourself to a dip in the waves immediately after you cool down. It feels amazing!

Great news for users of the ELEMNT bike computer: you can now set your cycling workouts to auto-sync with SportTracks! The same ultra-convenient sync feature that users of Garmin, Suunto, TomTom, and TrainerRoad already know and love is now a part of the ELEMNT. On top of that, it's available on both the iPhone and the Android versions of the ELEMNT app. Wahoo!

If you get this device, be sure to download the Wahoo ELEMNT app to use with it. 

Instead of having one app that can execute a vast number of tasks, Wahoo prefers the "do one thing, and do it well" model, and thusly, the ELEMNT has its own dedicated app. Most of the settings and functions of the bike computer are controlled through the app, including connecting it to SportTracks.

Here's how to connect:

1. Visit the "Linked Accounts" section of the Wahoo ELEMNT app
2. Select "SportTracks" from the list
3. Authorize the integration, and you're done. Painless.

Why ride with Wahoo?

If you're in the market for a bike computer, the Wahoo ELEMNT offers some compelling features that help it stand out from the pack. If you use a KICKR trainer, it's a no-brainer. Not surprisingly, the ELEMNT offers tight integration with the indoor riding hardware that shares its name. But what does this unit offer everyone else?

Aside from including three kinds of bike mounts (front, stem, and aero bar), the greatest draw of the ELEMNT is its no-nonsense approach to displaying data. Before a ride, you can easily select what you want to see in large, easy-to-read characters on the screen. As you pedal, you can hit one of its buttons to add more data to the screen, then hit it again to jump back to your main, large-character data view.

The ELEMNT features built-in Wi-Fi, so when you return home and you're in range of your network, new workouts will upload directly to SportTracks. You don't have to fish a phone out of your pocket, enable Bluetooth, and pair to get files off the device.

There's a lot more to like about the ELEMNT, including its mapping capabilities, customizable multi-color LED strips, text + phone call + email notifications (and the ability to turn these off while you're in the saddle), and, of course, its handy integration with SportTracks.

Similar DNA

The Wahoo ELEMNT has a "mobile-first" approach, which makes it a perfect match for SportTracks, as both were designed to operate in complete harmony with smartphones and tablets. We're excited about this integration, and we look forward to creating more and more partnerships like it, to give you as many automated training options as possible.

Thanks for reading!

You can unlock new doors to improving your workout performance by utilizing the segment analysis tools in SportTracks. At the bottom of your workout charts you'll find the understated yet powerful "Segment details" button. This post explains how to put it to use.

To get started, select a part of your workout by clicking in the chart and dragging horizontally. While you're selecting a segment you will get interactive feedback on the time and distance of the segment, and average values for any data you are showing in the chart. You'll also see the section of the route marked in red, and the map is zoomed to the selected segment.

You can also select an interval with a single click on the marker in the chart: for laps, hills or measured distances.

The interactive chart features give you a quick overview of the segment. When you want to explore the segment in more detail, click the "Segment details" button located at the bottom of the chart. This opens the segment analysis page, an entirely new view to explore workout segments.

At the top, you'll find a thumbnail of the map and the selected segment. To the right is a stripped down view of the same chart that was showing in the summary page. Here you can grab the start and end handles to interactively adjust the segment distance. Using the previous and next buttons you can step through each of your laps or sections of the workout.

The next section begins the detailed segment analysis. You'll find a zone analysis chart for the selected segment, along with average and maximum values related to the zone. Select pace, speed, heart rate, power and elevation zones by clicking the zone section heading.

By looking at zone times you can see if you're consistently hitting your target pace or heart-rate for a specific segment. By selecting hill climbs you can look at power distribution compared to elevation changes, speed and cadence.

We hope you enjoy this feature and find it useful in pinpointing sections of your workout that need improvement!

Cover photo by Tim Hipps (cropped and graphic added)

Some features in SportTracks are instinctive: uploading workouts, performing basic analysis, planning your calendar, etc. However, there are many powerful tools you could potentially miss — especially if you don't realize they're right under your fingertips.

This post highlights several must-try features in SportTracks. Use as many of these as you can. It will bring you closer to using SportTracks to its fullest potential.

Jump to a feature:

It takes more effort to run on hills than on flat ground. Thusly, comparing workouts from hilly terrains with workouts from flat courses is difficult, becuase they demand different levels of effort. Hills slow you down and require more work, however, you still might achieve a notably impressive pace on a hilly course without realizing it. If you compensate for how much the climbs slowed you down and how much the descents sped you up, you get a neutral interpretation of your workout. This is exactly what Level Pace does (it's also know as Grade Adjusted Pace). This is how to access it:

• ▶  1) Visit a Workout detail page in SportTracks
• ▶  2) Click or tap Pace, and Level Pace will display
• ▶  Back to the feature list

SportTracks automatically detects and segments hills in your workouts. This enables you to quickly and easily see how you performed on climbs and descents, and how they influenced your heart rate, cadence, and more. Automatic Hill Detection is accessed from your workout details pages:

• ▶  1) Select the Intervals tab (which is next to the default Summary tab)
• ▶  2) Select Hills from the first drop down menu (Laps is the default)
• ▶  3) Lastly, you may need to select All from the second menu to see full details
• ▶  Back to the feature list

An excellent way to tap into the analytical power of SportTracks is to put its "Segment details" button to use. When you click and drag horizontally in a workout chart, you not only get instant data for the segment you're highlighting, you also activate the Segment Analysis features. Once you've highlighted the segment you want to analyze, select the Segment details button below. This opens a dedciated screen for exploring your the fine details of your segment.

• ▶  Learn more about Segment Analysis in this dedicated post.
• ▶  Back to the feature list

One of the great things about SportTracks is that you can customize the layout of charts and other elements on many of its pages. You can also make your own custom charts, such as the useful Cumulative Charts, which can show you how much time you spent in various heart rate zones over the course of weeks, months, and years.

• ▶  Complete instructions for making cumulative charts are in this post.
• ▶  Back to the feature list

You can monitor your training volume across various sports with Multisport Breakout charts. Not only can you see how you distributed your training in different sports over spans of time, you can populate these charts with other metrics, such as evevation gain, distance, calories, or total effort — and then compare multiple versions of these charts side-by-side to see how these various factors influence one another.

• ▶  Learn how to make Multisport Breakout charts in this post.
• ▶  Back to the feature list

The equipment used in endurance sports doesn't last forever, and when it wears out, replacement is important. Knowing the exact usage of your gear can help you avoid mechanical breakdowns and unnecessary injuries. This is why SportTracks features a dynamic set of Gear Tracking tools. You can set up automatic gear tracking for specific workouts, you can group items and track them as one (such as a complete bike), and more. 

• ▶  Learn more about gear tracking in this post.
• ▶  Learn how to set up auto-tracking gear in this post.
• ▶  Back to the feature list

It's possible to track more than just basic data when you run. With specific watches and heart-rate straps from Garmin, or with the Stryd running power meter, you can track Running Dynamics, which consist of Vertical Oscillation and Ground Contact Time. VO measures how much you bounce when you run (the less you bounce, the more efficient you are). GCT records how long your feet make contact with the ground. Training to improve these metrics can make you a more efficient runner.

• ▶  Learn more about Running Dynamics in this post.
• ▶  Learn about Vertical Oscillation in this post.
• ▶  Learn about using the Stryd running power meter with SportTracks in this post.
• ▶  Back to the feature list

SportTracks offers the most advanced swim analysis of any fitness platform, and even though our tools are powerful — they're still easy-to-use. If you swim with a watch that records strokes, you have access our full suite of Advanced Swim Tools. SportTracks treats swim workouts differently than other kinds of workout with dedicated metrics like Stroke Rate, Stroke, SWOLF, Efficency, and more. 

• ▶  Learn more about the advanced swim analysis tools in SportTracks in this post.
• ▶  Back to the feature list

Thanks for exploring these must-try features! We are constantly in the process of building new capabilities into SportTracks, so keep an eye on our blog for the latest announcements.

As every endurance athlete knows - weather conditions are an important factor in your workout performance. Extreme cold or heat and humidity can impact your body's cardio and muscle systems. A strong headwind can crush your pace. Poor conditions can kill your motivation.

Being unfamiliar with your performance in different conditions can result in an unwanted race-day surprise when the weather changes.

That's why it's important to track weather conditions during your workouts. But remembering to enter conditions is a lot of work, and simply recording notes doesn't allow you to quantify the effects of weather.

Starting today we've enabled weather tracking in SportTracks, including the automated download of worldwide historical weather conditions and ability to edit all your workout weather data. This feature is immediately available for your entire workout history. Read on for details on this new feature and how to get the most of it.

Workout detail weather info

The first place you'll see weather is a small indicator in the workout details map section. At the top right of the map we now show temperature, conditions, wind speed and direction:

Clicking the weather opens a detail page:

Here you'll see additional details such as the humidity and "feels like" temperature that incorporates wind speed, sun exposure and humidity. If your workout happens during extremely rare conditions, you may also see a special message. We’re not going to tell you all the messages you might see; you get to discover them on your own.

Weather data quality is highly dependent on your location, specifically, your proximity to weather stations included in the global weather database we use. For this reason, you may need to occasionally correct data that is off. Click the Edit button to edit your data. You have full access to all the weather data we track.

Tabular weather data

Looking at a single workout is a great way to understand how your performance may have been impacted by weather on that day. You can also tease out trends in your data by looking at the workouts view. Add the temperature column to show workout temperature and how it might relate to your pace on certain courses. You can use the same filtering options that you’re familiar with to find specific sport types, distances, or a speed range, then sort by the hottest or coldest temperature.

One of the best things about the new weather tracking feature is that it’s fully automated. There’s nothing you need to do to get weather data on your workouts. It just works; giving you more time to focus on the important things in your training plan.

The evolutionary success of mankind may have something to do with our lack of hair and our efficient use of sweat. They enabled early humans to run long distances hunting prey without overheating. However, if you exercise in warm climates with high humidity, you lose this advantage. Instead of cooling you off, sweat sticks to you and makes you hotter. If you’re trying to chase down a wildebeest in hot humidity, the bovine is likely to get away.

Training and racing in warm weather and humidity can be dangerous if you’re unprepared, so it’s important to know some basic rules of thumb about these conditions, and to understand what intensity levels you should stay within.

The basics of humidity

The combination of warm weather and high humidity will slow you down and make your workouts much more difficult. However, high humidity levels aren’t an issue in cooler weather. While it's difficult to determine the exact temperature that high humidity becomes a problem (due to all of the variables: body size, personal heat tolerance, etc.), most people need to pay attention when the air temperature hits 77° F (25° C), and the dew point is 57° F (13.9° C).

Think of “dew point” as the temperature at which dew drops form. When the dew point gets close to the temperature, the amount of moisture in the air becomes excessive. When you workout and perspire in these conditions, your sweat starts to fail at cooling you off.

The basics of sweat

The wetness of sweat is not what makes you cool. Cooling happens when your sweat evaporates off of your skin. Energy is required to turn liquid into gas. Your body heat is the energy source, so when your sweat evaporates, it takes your heat with it. When it's hot and the humidity is high, the air is already saturated with moisture, causing this evaporation process to slow down or stop — leaving you drenched and uncomfortably hot.

Why is humidity not problematic in cool weather? Warm air has the capacity to hold a lot more water vapor than cool air. The hotter the air is, the more moisture it can hold. So even when the humidity is high on cooler days, it’s not an issue when exercising outdoors.

For example, I did an outdoor LTHR run in early January when the temperature was a chilly 38° F (3.3° C). According to SportTracks, the humidity was a steep 74% for that run, but it wasn’t a factor. I didn’t even start sweating until 10 minutes in, and when I did, it evaporated and successfully cooled me off. What made that run difficult was going as fast as I could for 30 minutes non-stop. (Learn all about LTHR tests in this dedicated post).

This explains why running in hot, humid weather is so difficult; your body is struggling against two factors: 1) Maintaining your body temperature against the higher air temperature, and 2) The decreased cooling efficiency of your sweat due to humidity.

How to be prepared

A basic Google search will turn up many articles on the topic of staying cool when working out in hot and humid weather. Most of the advice boils down to these essential tips:

• Wear as little as possible: Singlets, light running shorts, etc. The more exposed skin, the better. But, you still need to protect yourself from sunburn, so wear sunblock (if necessary).
• Avoid direct sunlight: Always move to the shady side of the street or trail, wear sunglasses (squinting wastes energy), and wear a visor (so the top of your head can breathe).
• Avoid mid-day, if possible: Cooler early morning or early evening workouts are preferable.
• There's no shame in slowing down and taking breaks: Be smart, heat exhaustion is real and dangerous.
• Stay hydrated: Have at least two chilled water bottles on your bike, and hold a bottle in your hand when running (if you don't have a waist-pack or other kind of hydration system).
• Target your intensity: Working out in heat and humidity is much more taxing. Either target and maintain slower speeds, or plan and execute short duration, high-intensity drills.

Look at your workout history

How can you determine what paces and intensities to target for hot and humid workouts? You can get a good idea simply by looking at your workout history. If you're new and don't have a history to refer to, then planning slow and short workouts is best. But, if you have a season or two under your belt, an accurate answer is easily found.

Users of SportTracks get weather information applied to their entire workout histories. When you signup, you can easily import your workout history from other platforms, and SportTracks will automatically add detailed weather data to every GPS workout you have.

Finding workouts you completed in the past in similar conditions is as simple as visiting the Workouts page in SportTracks. Here you can quickly filter by Sport and Temperature to see how the heat impacted your performance in the past. Selecting a workout from this list enables you to access the complete weather details of the workout, including the humidity level. This will give you a clear idea of what intensities to target.

And who knows... perhaps advanced training platforms like this could have helped hominids more successfully hunt oxen.

Hopefully this article has been helpful! You can learn more about how different kinds of conditions impact your workouts in two upcoming articles about Wind and Cold Weather. Stay tuned!  

You sometimes hear cyclists or runners grumble about having to power their way into headwinds; but it's also common to encounter the opinion that the influence of wind is more psychological than it is physical. The question is, does wind impact your performance in a meaningful way, and if so, how?

The answer is blowin' in the wind

It doesn't take hurricane-force winds to impede or improve your workouts. Soft breezes at your back or in your face can make a sizable difference — and the more distance you cover, the more it influences your times, energy consumption, and body temperature. Scientific research on this topic has been carried out multiple times, and the findings are similarly conclusive.

Here's the basic gist on headwinds: when you're running into the wind, you need to work harder to maintain your forward momentum, which increases your oxygen consumption. This is why your performance suffers. The inceased breathing causes you to lose energy, making you less efficient. This is a real issue, because efficiency is crucially important.

In the early 1970's, a British physiologist named Griffiths Pugh conducted pioneering research on how winds impact runners. Not surprisingly, he found that as the speed of the wind increased, the difficulty for the runner increased. How fast the subject was running was also a major factor. The faster your pace is, the harder you need to work.

Drafting: it's not just for the Tour de France

Pugh also discovered that drafting 1 meter or so behind another runner eliminated up to 80% of the resistance created by the headwind. So, in longer distances races, closely following behind someone else into a headwind can be seriously advantageous.

More takeaways from Pugh's research: 

• Running in 10 MPH wind is 4 times as difficult as running in 5 MPH wind
• Running in a steady breeze at a 5:40/mile pace is twice as hard as running at an 8:00/mile pace

Does the wind have your back?

A few interesting findings about tailwinds have been identified by scientific studies over the years. Researching a runner on a treadmill in a wind tunnel in the 1980's, C.T.M. Davies determined that tailwinds help your performance, but the boost it gives you is only half of what headwinds take away.

For example, a headwind could slow you down 10 seconds running a set distance, and the same wind at your back over the same distance only speeds you up by 5 seconds. Keep in mind that the subject in these tests was limited by the speed of the treadmill they were on, and outdoor running may fare better. But, the bottom line is that tailwinds don’t speed you up as much as headwinds slow you down.

Another important factor concerning tailwinds is how they can interfere with your ability to cool down. A light tailwind that moves at roughly the same speed as yourself essentially eliminates the cooling properties of the wind. As we explain in our post about How Humidity Impacts Workouts, in order for sweat to cool you off, it needs to evaporate. If you're accompanied by tailwinds of an equal speed, you're essentially moving in still air, potentially negating any slight benefits from a tailwind speed boost.

See how wind affects you

You can easily determine how wind impacts your own performance with the weather features in SportTracks. Every user gets detailed weather information applied to their entire workout history, which includes Wind Speed and Wind Direction. Plus, you can easily import your workout history from other platforms after you signup for your free 45-day trial. Weather data will automatically be added to every GPS workout you have (even if you never had weather data on these workouts before).

You can then quickly find workouts that you completed in the past that had similar conditions. This done in the Workouts page in SportTracks. If you have run or ridden on a similar course multiple times, you can filter your workouts by Sport on this page. Then, you can select similar workouts from the list to access their complete weather details. Then you can compare your performance in various wind speeds and directions.

Hopefully this has been helpful! Learn more about how different kinds of conditions impact your workouts in our article about Humidity, and an upcoming post about Cold Weather. Stay tuned!  

It's that time of year when chilly winds suddenly make your bib shorts and jersey feel inadequate. When it gets forbiddingly cold to ride outdoors, indoor training sessions are a must to keep your fitness in check. That's why we've integrated SportTracks into a variety of popular indoor training platforms — so your workout log, Training Load, and Performance charts remain as accurate as possible.

Suffering on your indoor trainer may not feel as consequential to your fitness as climbing a challenging ascent with a fast group, but as far as your cardiovascular and muscular systems are concerned, it can be every bit as impactful. Indoor cycling workouts make a big contribution to your overall fitness, and SportTracks lets you know how well you handled them, and how quickly you will recover. 

Photo by Martin Thomas

When you're cranking away on an indoor trainer (which are also referred to as "turbos" in some parts of the world), it can be extremely beneficial to do more than just stare at a wall or a TV. It pays dividends to have motivation, guidance, and a plan. That's where the following platforms come into play...

TrainerRoad

Working out on an indoor trainer isn't just about maintaining your fitness. With the right direction, you can actually improve and become a faster rider. This is the promise of TrainerRoad, an automated bike training program for Mac, Windows, iOS, and Android.

While TrainerRoad shines in its ability to push you as a cyclist, it doesn't take the rest of your training into account, nor allow integrated coaching. That's why SportTracks is the perfect compliment to TrainerRoad, because without it, you've only got half a solution.

Our auto-sync integration makes all of your TrainerRoad sessions automatically upload into SportTracks, where you can analyze them alongside your runs, swims, and other training activities. Not only can you then use the advanced analysis tools in SportTracks to discover trends in your TrainerRoad workouts, but you can see how they impact your Health charts, so you get a complete picture of your current fitness.

Learn more about our TrainerRoad integration in this post.  

Wahoo

Wahoo Fitness offers a range of wildly-popular fitness tools that all play a role in indoor training. Their advanced bike computer, the Wahoo ELEMNT, was designed to be used as your primary tracking device for both outdoor and indoor rides. And, of course, the ELEMNT features built-in auto-sync integration with SportTracks.

Fully compatible with both iOS and Android, the Wahoo ELEMNT makes syncing with SportTracks extremely easy. In fact, this bike computer is famous for being ultra-easy to set up and start using (compared to the other options out there). It features built-in Wi-Fi, which makes sharing workout files absolutely painless. And again, the ELEMNT was designed for both indoor and outdoor use, so your workouts are covered all year long.

If you use a Wahoo KICKR bike trainer, you can auto-sync your workouts to SportTracks if you also have a Garmin Connect account. The Wahoo Fitness app features an integration with Garmin Connect in the "Share" section of its settings. If you enable Garmin Connect sharing, and also have auto-sync enabled between Garmin Connect and SportTracks, the KICKR workouts you complete with the Wahoo Fitness app will automatically upload into SportTracks.

Learn more about our Wahoo integration in this post.  

PeriPedal

For those of you who have a trainer and a computer that runs Windows, an application called PeriPedal is an excellent indoor workout companion. PeriPedal displays important stats from your workout, such as Power, Heart Rate, Speed, and Cadence, and it lets you do useful things, such as controlling the playback of a Netflix stream as you ride. It also features built-in auto-sync with SportTracks.

As you surely know, cycling can be an expensive endeavor. However, not everything needs to be pricey. You can easily go into bankruptcy buying an all-carbon frame, a top-notch drivetrain, and wheels that are lighter than air. PeriPedal is a rare example of high-quality cycling tool that has a competitive, budget-friendly price.

Learn more about our PeriPedal integration in this post.  

These are our main indoor training partners right now. However, we constantly work on broadening our partnerships. The goal is to give you as many different training options as we possibly can. So expect more indoor training options with built-in SportTracks auto-sync to appear in the future.

If you have any questions or comments, we would love to hear them in the comments below. Keep warm and suffer on!

Last Friday one of our coaches sent us a support question:

I have a lot of athletes and need to quickly review their completed workouts. What’s the best way to do this efficiently without a lot of clicking around?

We thought about this over the weekend, and found an opportunity for a quick feature enhancement to make our coach’s lives easier. Starting this week coaches can now use their workouts page to view all their athletes at one time. If you have a coach account and are coaching athletes, a new filter appears on the workouts page:

By default this filter is set to “My workouts”. Click the “My athletes” button to view all the athletes you are coaching. Each workout will display a photo of the athlete and a helpful hover popup with the name:

Coaches can also click the “Select…” button to select a single athlete to view. If you have private friends (that are not your active clients) you can also filter the workout list by to those connections by clicking “My friends”.

Since this new filter is integrated into the workouts view, you can use all the same powerful sorting, filtering, and table customization tools you’re familiar with. Show just the data you care about, recently finished workouts, or cross compare your athlete’s performance at specific distances to pinpoint who is having trouble.

Looking ahead it makes a lot of sense to add this kind of feature to the calendar, allowing you to see all the athletes that are have planned workouts on a particular day, or focus on key workouts of your entire team in a single glance.

Another great feature that was suggested to us by a user!

~Enjoy~
 

It’s obvious how cold weather changes the outdoor environment in wintertime, but it isn’t as apparent how it impacts your performance when training and racing. This article is filled with essential tips for having safe, cold-weather workouts. Because without knowledge and proper preparation, exercising in cold weather can be a dangerous undertaking.

Similar to the affects of running into a headwind, your body needs burn extra energy to stay warm when exercising in freezing temperatures. Because of this, lactate production is increased, making higher intensities more taxing to maintain. In addition, fast-twitch muscle fiber use is increased because your muscle contractions are not as powerful.

On the bright side, because the air is cool, you can regulate your body temperature more effectively than you can in hot weather (if you layer your clothing properly). This makes longer and more productive workouts possible. Plus, the ideal marathon temperature is said to be 41°F (5°C), so remember that non-freezing temperatures can be beneficial for endurance sports.

Essential tips for cold weather workouts

• Stay hydrated

It's common to not drink as much in cold weather, because without the scorching heat you don't feel as thirsty. You still sweat a lot, and lose hydration by breathing as well. Actively avoiding dehydration is very important.

• Wear layers

Wear a base layer of thin, moisture-wicking fabric against your skin, a form-fitting layer of fleece or wool as the next layer (that you can easily remove and put back while in motion), and a shell as the external layer (if necessary). Avoid cotton. It cannot insulate when wet. Keep your head and hands warm, too.

• Don't forget about the sun

A common mistake in the winter is not protecting exposed skin from the sun. When exercising in direct sunlight for extended periods of time, wear sunblock. Using lip balm with SPF protection is recommended, too. 

• Eat lots of carbohydrates

When working out in cold weather, your muscles require more energy than in warmer conditions, which may make you tired more quickly. This can be combatted by eating more carbohydrates before, during, and immediately after your workout.

• Stay indoors during extreme cold

When the "Feels like" temperature dips below 15° F (-10° C), consider staying inside. Do an indoor workout instead: core training, aerobic drills, stationary bike, etc. Besides, mixing up your winter training with hot indoor workouts can improve your performance in the cold.

• Pre-workout warm-ups are key

Warm-up routines are beneficial, as they help condition your body for a hard workout, and they can help reduce the likelihood injuries. They're also great in cold weather, because in addition to the other benefits, they help you build up and maintain your core body heat.

• Be cautious during "cool downs"

When you're between higher-intensity intervals or just taking a breather, be wary of cooling down too much when outdoors. Because it's so cold out, you may have a difficult time warming back up. Use a light jogging pace as your baseline for rest intervals to avoid giving up too much of your body heat.

• Shivering is a warning

As your body temperature decreases, you will begin shivering. These involuntary muscle contractions try to generate heat — but they also consume a lot of your energy. If you are unable to stop shivering, terminate the workout and immediately proceed to warmth and shelter. This is why it's a good idea to train on shorter out-and-back routes (or short loops), so you're never far from home.  

• Swimmers must take extra precautions

Since the threat of hypothermia is significantly higher due to the conductive properties of water, cold-weather swimmers must be especially vigilant. Layering clothing isn't an option, so wearing a temperature-appropriate wetsuit is key. Shorter swims are also encouraged, as is having a partner nearby to keep an eye on you. Don't hesitate to cut a workout short if you detect numbness, shortness of breath, or other ailments.

Review your cold-weather abilities in your workout history

A great way to plan your winter training is by basing your workouts on previous cold-weather activities. In SportTracks, you can quickly and easily review past workouts, and arrange them by sport and temperature.

Reviewing previous cold-weather workouts will give you a solid idea of the intensities you're capable of in various weather conditions. If you're not presently a SportTracks user, you can sign up for a free 45-day trial and easily import your entire workout history from another platform. SportTracks will automatically add detailed weather data to every GPS workout you have.

Hopefully this article has been helpful! You can learn more about how weather impacts your workouts in our articles about humidity and wind.

We were recently contacted by David Stankard, a SportTracks user who had some specific questions about managing the data from his smart scale. We quickly answered his questions, and asked a few of our own about his training practices. What followed was an interesting conversation about the use of tech to determine your optimal hydration and fuel needs to excel in races.

David is a triathlete, and he experienced cramping coming off the bike at two 70.3 races in 2016. He decided to focus on dialing-in his sodium, hydration, and carb intake to avoid repeating this setback a third time. After reading an article on Slowtwitch entitled The Math of Salt Loss, he decided to follow some of the recommendations to see if they helped.

The Slowtwitch article is definitely worth reading, but here's the gist if you don't have time right now... It's about how over-hydration can be just as dangerous as dehydration in endurance sports, but with the right sodium and fluid intake, you'll stay healthy and perform at a higher level. The article doesn't explain the nuts and bolts of how to determine your own fuel needs, so David decided to figure it out.

Using his Withings smart scale to weigh himself immediately before and after long runs from his home, David started to quantify his weight loss from sweating — and correlate its relationship with the weather conditions of his workouts. If he could determine the optimal amount of hydration and fuel he needed for a given weather condition, he could put in his best effort on race day.

The goal is to offset the sodium and fluid you lose when you sweat, so on hotter days you'll likely need more replenishment than on cooler days. SportTracks automatically gathers detailed weather information for your workouts and calculates calorie burn, but if you want to track your sodium and fluid, you need to closely log your consumption and body weight changes after long, hard workouts.

Optimally replenishing fluid and sodium isn't as simple as drinking when you feel like it and guessing how many salt tabs to take. To gain a competitive edge you need to strike the perfect balance. Too much or too little both result in negatively impacting your performance and potentially exposing you to dehydration or hyponatremia (over-hydration).    

Before he started closely logging his runs, David focused on bike rides. To determine his average calorie burn, he analyzed his 3+ hour rides and arrived at 547 calories per hour. He specifically chose long training rides and races, as opposed to century rides where you stop and eat every 20 miles. (It's worth noting that you don't need to replace every calorie, and that an average athlete can process between 200 to 600 calories per hour).

His research determined that the bulk of weight loss during exercise is water, so that's where the "weigh before and after" advice comes in. It's been shown that one liter of sweat contains around 920 mg of sodium, and therefore 1 lb (0.45 kg) of sweat contains around 435 mg.

As was stated earlier in the article, David started weighing himself before and after each hard workout. He records the temperature, the amount of weight lost from sweating, how much water he consumed, his net weight loss, and the duration. He then calculates how many calories were burned and converts it all into an hourly burn rate.

Here are the readings he's collected so far:

David takes salt tablets and energy gels when he runs, and he also closely tracks this consumption. The data gives him an idea of how effectively he hydrated, replaced sodium, and replaced carbs.

It's easy to view a neatly organized list of your calorie burn, duration, and distance in SportTracks. Just visit your Workouts page and select the gear icon in the top right corner. This enables you to customize the data displayed. You can also change the order by dragging the options up or down in the Customize screen:

At first he couldn't believe how little sodium he was replacing. But, by experimenting with intake, David has gone from an estimated 10% replacement to 96%. He has also moved from an average of 90 calories per hour intake to a little over 200, and reports feeling substantially better at the end of his runs.

He has now chosen sodium and carb products that suit his personal requirements (he admits he's a heavy sweater), and he's monitoring how his body handles them over the course of long runs. It's important to note that different people require different amounts of fluid and other fuels, so experimentation is necessary to determine your own personal needs.

Alternative remedies for cramping

David has tried other methods to reduce cramping in the past, and he's had some success using Base Salt. He also gets relief from swishing mustard around in his mouth when cramps hit (although, he has found that this doesn't work for everyone). His hope is that he will soon be able to avoid cramping altogether in addition to putting in a more competitive overall effort.

This project is ongoing, and David is still in the process of hashing it out. But, we thought it was interesting and potentially helpful for other SportTracks users, so we wanted to share it with you.

Do you have any experience with strategically balancing fluid and fuel intake? If so, we would love to hear about it the comment section below!

There are many high-profile features in SportTracks that make it obvious why it's the go-to fitness platform for so many athletes. But, while big features are great, often times it’s the little things that make the biggest difference.

We recently published an article about the Must-Try Features in SportTracks, which highlights some of the more powerful tools on the platform. This time we’re zooming in to look at some of the smaller functionalities in SportTracks — which add up to create the best experience possible.

Bulk Workout Editing

Most fitness tracking platforms offer little or no way to edit your workout data. SportTracks, on the other hand, makes it easy to deeply edit. Among the many editing features available to you, Bulk Editing can be a lifesaver when:

• Importing a vast number of old workouts from another platform
• Changing sport types, and/or adding sub-sport types (such as changing Cycling to Cyclocross)
• Adding gear to completed workouts (if you decide to get into gear tracking and need to play catch up)

Using this feature is easy. Just go to your Workouts page, use the filtering tools to display just the workouts you want to bulk edit, click the Select button in the upper right corner, click the checkbox beside each workout you want to bulk edit, and then click the Edit button:

Here's exactly what you can change with Bulk Editing: change sport and sub-sport types, rename workouts, edit location, change privacy (make workouts private, public, or just for friends), replace and add gear, and replace and add notes.

Health Data Editing

Powerful workout editing is great to have, but why stop there? In SportTracks, you can also edit the fine details of your health data. Did your gear have a glitch and you somehow recorded inhuman heartrate data? No problem. Edit it out. Did you enter your weight and later realize it was inaccurate? Simple. Edit it out.

To use this feature, simply visit your Health page. Click and drag in the region where the data you want to edit is located. When you let go of the cursor, a small window will immediately open showing you the details of the interval you selected. On the far right side of this window you will see a pencil icon to edit the value of the data, and a trashcan icon to delete it. 

Interval Pausing

If you have a GPS device that automatically pauses rest intervals when you do a programmed interval workout, the FIT file will arrive in SportTracks with the rests paused. But what if you want to do an interval workout that isn't programmed into your device?

With SportTracks, you can simply mark each interval with the Lap button when you're working out. Later, when the workout is uploaded into SportTracks, you can select the Intervals tab from the workout details page and easily pause each rest interval by clicking the number to the far left. You can then filter the view to only see the active intervals by clicking All and selecting Active from the list. Or, keep the rests displayed and use the pauses to make it visually clearer which interval was which, so you can see how effectively your heartrate recovered, etc.  

Subparts Gear Tracking

Having the ability to automatically track the usage of running shoes, watches, swimming goggles and more in SportTracks is extremely useful, but when you have a complex piece of equipment like a bike, which has dozens of expendable parts, you should track all of it. When you add something new to the bike (like a new set of tires or a new cassette), you can update only those parts, and keep tracking the older parts going forward. To make tracking all of these items as easy as possible, SportTracks features a Subparts tool, which enables you to track every part of your bike with a single click. This is how to get it going: 

1. In the top right corner select Add gear.
2. In the next screen, fill in the Brand, Model, and Type fields.
3. The next line down is labeled Part of. Press the Select button to the right.
4. A small window will open open up which enables you to select the master piece of gear it will be a Subpart of.

Autolinks in Comments and Notes

When you write a comment on another person's workout, or when you leave a note on one of your own, if you happen to type out a URL, such as www.speedofart.com, SportTracks will automatically turn into a clickable link when you send. We won't waste your time forcing you to type ungainly things like http://.

Engaging Message Emails

Speaking of workout comments, when you write one and post it, the person that you're reaching out to will receive an in-app notification, as well as an automatically-generated email. This also happens when you connect with another user, or send private messages. We think these emails add a layer of fun to communicating through SportTracks. You should check them out.

Weather Creatures

We recently added detailed weather data to every SportTracks user's entire workout history. Any workout you performed with GPS gets full weather data, even if it was recorded years ago on another platform. We also included the ability to deeply edit your weather data. To add a little fun, we snuck in a handful of weather creatures that only show up when you worked out in somewhat extreme conditions. Have you encountered any of these critters?

Thanks for checking out this post! Obviously, we couldn't include every small feature we love, because this would turn into an encyclopedia. But, we still want to hear from you! Are there any little tools inside of SportTracks that you dig? Please tell us about them in the comments below...  

In running, “cadence” is the number of steps you take per minute, and training to increase it is one of the most effective ways to improve your running form and efficiency. It's definitely worth your time to track, monitor, and analyze your cadence.

How to track cadence

Technology isn’t required to measure cadence. You can just count how many steps one leg takes in thirty seconds as you run, then multiply that number by four. However, the advantages of using tech are many:

• You can record your cadence every time you run with ease
• You can monitor your cadence in real-time
• You can record your entire run with various paces, ascents, and descents
• You can analyze your data to see how you’re performing over time
• You can see how your cadence relates to fatigue by overlaying heartrate data
• It frees your mind from the monotony of counting 1, 2, 3, 4, 5, 6, 7...

Cadence can be tracked with GPS running watches, and if you're indoors on a treadmill and hidden from satellite signals, you can train with cadence using foot pods sensors. Garmin watches use accelerometers to measure cadence, but it varies by manufacturer, so you may need to check out what your equipment is capable of. Also, most Garmin GPS watches enable you to customize your data screens, so you can display your cadence and glance at it (and other metrics) while you run.

What is a good running cadence number?

The average runner will have a cadence of 150 to 170 SPM (Steps Per Minute), while the fastest long-distance runners are up in the 180 to 200 SPM range. It's worth noting that these numbers are typically maintained in shorter-distance endurance races and full marathons.

Similar to SWOLF training for swimmers, your physical characteristics impact your cadence numbers. The length of your legs, your weight, and how tall you are all factors. Universally ideal cadence numbers do not exist, but, higher numbers are always something to strive for. However, don't boost up your cadence too quickly. Aim to improve gradually, with 5% increases over time.  

Improving your running form can be tricky if you don't have an experienced coach or colleague closely analyzing your gait, and it's difficult to judge the quality of your own form when you're running solo. That's why monitoring and analyzing your cadence data is so helpful; it's one sure-fire thing you can do to improve your form when running alone. 

Improving your cadence also helps you avoid injuries. Overstriding is a major source of running-related injuries, and it occurs when your heel lands in front of your hips with an unbent knee. These punishing strides take longer to execute, so if you increase your cadence, you decrease the likelihood of overstriding. High cadence provides a smoother run, regardless of whether you're a heel-striker or a glider. There is less stress placed on your knees, hips, and back.

Post-workout data analysis

Monitoring your cadence as you run informs you of how you're preforming in the moment, but analyzing your data later enables you to zoom-in to compare the fine details of your workout, and zoom-out to see the big picture of your fitness over time. This empowers you to identify trends in your training, and to take action — siezing every opportunity for improvement. 

After your workout, hop onto your computer or mobile device to analyze your cadence data with SportTracks. These metrics are accessible in your Workout detail pages, and you can filter and list both your Average and Max cadence numbers by customizing your Workouts page:

Beside the cadence data in the image above is a metric called Aerobic Efficiency. This data point measures how well your cardiovascular system performed in relation to your heartrate. When you stack these numbers up in a list over a period of time, you can determine if your efficiency is improving. Placing this number in a list beside your cadence data shows you how the two metrics interrelate.

Do you ever wonder if you maintain good running form as you get tired? Analyzing your cadence by overlaying your heartrate data can help you determine this, and you can look at runs with both short and long distances and intensities to see how your form holds up.

You can also visit your Analysis page and quickly put together custom charts that will display your cadence data in a variety of ways. Choose from pie charts, scatter plots, bubble grids and more, and compare this data on axis with heartrate, elevation gain, etc.

Cadence data is also closely related to a suite of advanced metrics called Running Dynamics. With specific Garmin watches and heartrate monitors, you can record Vertical Oscillation and Ground Contact Time, both of which you can analyze in SportTracks, and compare with your cadence data. The Stryd running power meter records these metrics as well, in addition to Leg Spring and Form Power.

Wrapping up

The great thing about cadence is that it's relatively simple. It's easy to gauge as you're running; you'll know in an instant how quickly you're turning over your feet. When you stack your cadence numbers in a list over a season, it's obvious to see how successful your training strategy turned out to be.

This is a case where a little understanding goes a long, long way. What would otherwise be just another meaningless data point is, in fact, a simple and clear indicator of your performance.

Thanks for reading this SportTracks blog post! If you have any insight to share, or questions about cadence, we would love to read them in the Comment section below...

Today we announce a major update to our planned workouts feature. We’ve added the ability to set new types of intensity targets, to create structured workouts with warmup and interval steps, and to export planned workouts to your Garmin. Read on for more details.

New intensity target types

When planning a workout, you can now choose from four different types of targets: speed/pace, heart rate, power or cadence (in addition to the time or distance goal):

For each of these goals you can pick a single target or a range to stay within. If you’re going to send your workout to your watch, and depend on target-alert vibrations, it probably makes sense to use a range:

Multi-step workouts

This new update also adds the ability to define workouts with multiple steps, each with a duration goal and target intensity. This is great for interval workouts with active/recovery phases, or to include a warmup and/or cooldown. If you’re a coach planning workouts for a client, now you can include this in the actual workout plan — rather than relying on the client to read your notes.

To define steps for a workout, switch to the Steps tab and pick a step type:

Click the step menu to add a new step:

Continue to add steps for your workout.

If you’re doing interval repeats, you can select a group of steps to repeat. When you send the workout to your watch, you’ll be guided through each repeat.

Auto-calculated training load

Planned workouts will now auto-calculate intensity and training load effort based on your step type, duration, target goals, number of repeats, and your zone thresholds for the sport. This means more accurate training load prediction for complex structured workouts, and less work for you to estimate intensity. Of course, you can always manually override the calculated intensity.

Garmin custom workout export

And finally… we’ve integrated all these features with an export function that allows you to send your planned workouts to your Garmin watch. See our Garmin Custom Workouts blog post for full details.

Enjoy!

If you have a Garmin watch one of the nice features is programmed workouts. When you start a custom workout on your watch that has steps and goals the watch will guide you through each step and ensure you stay on target by beeps or vibration. This is a big help for interval workouts with challenging goals, or if you need to be reminded to warm up and cool down. No more looking at your watch constantly, just wait for the watch to beep to tell you when your recovery interval is over.

You can design these custom workouts in the calendar page, then send them to your Garmin watch. If you're new to SportTracks first check out these tutorials on creating planned workouts:

• Planned Workouts Part 1
• Planned Workouts Part 2
• Structured Workout Plans

Now that you've got a planned workout you'll want to send it to your watch. Select the More... button and click Export to FIT. If you have an older watch (pre 2010 era) you can also export to TCX:

Directions for uploading a custom workout to your Garmin depend on the model. See one of the two sections below:

For watches you plug directly into your computer by USB

1. Plug your watch into your computer
2. Select the Export: FIT option in the planned workout
3. Select the option to save the file
4. Navigate to the watch drive that appeared when you plugged the watch in
5. Open the Garmin/NewFiles folder
6. Save the file

When you unplug the watch you should see the workout available under the Workouts > Custom menu option (varies by watch model).

For watches using ANT+ or wireless connection (Windows)

1. Select the Export: FIT option in the planned workout
2. Select the option to save the file
3. Type %appdata% into the folder navigation box and hit the ENTER key
4. Open the Garmin/Devices folder
5. Open the Unit ID (should be 10 numbers) folder
6. Open the NewFiles folder
7. Save the file
8. Make sure Garmin Express transfers data to the watch. You may need to click the Sync button on your device in Garmin Express and watch the transfer screen for progress

After transfer is complete you should see the workout available under the Workouts > Custom menu option (varies by watch model).

For watches using ANT+ or wireless connection (Mac OSX)

1. Select the Export: FIT option in the planned workout
2. Select the option to save the file
3. Click Go from the Menu bar
4. Press and hold the Option key on the keyboard
5. Click Library
6. Open Applications Support
7. Open the Garmin/Devices folder
8. Open the Unit ID (should be 10 numbers) folder
9. Open the NewFiles folder
10. Save the file
11. Make sure Garmin Express transfers data to the watch. You may need to click the Sync button on your device in Garmin Express and watch the transfer screen for progress

After transfer is complete you should see the workout available under the Workouts > Custom menu option (varies by watch model).

Whether you’re a beginner or an expert, if you’re looking for a mid-range GPS running watch that has serious training features, there are several excellent options to choose from — but the Garmin Forerunner 230 stands out as one of the best.

Don’t get me wrong… there a many good choices available. For example, the TomTom Spark 3 Cardio has a similar price and a fantastic user interface, a built-in heart rate monitor, and 3GB of storage for music. But, in terms of out-of-the-box flexibility and having access to a powerful sports-tech ecosystem, it’s hard to beat Garmin.

Before the Forerunner 230 was announced, the go-to model in this category was the Forerunner 220, which is the watch I’ve owned and used for the past two years. The 230 and 220 are similar in many ways, but the differences are significant.

There are many capabilities in the 230 that the 220 lacks, such as being able to receive and display notifications from smartphones (emails, texts, incoming phone calls, social media alerts, etc.) and a step counter for daily fitness tracking. But, the real draw for me was getting access to Connect IQ.

Think of Connect IQ as an app store for your watch, similar to what you have on Apple and Android mobile devices, except that all of the apps are free (which is a nice perk). Some are just watch faces, enabling you to do things like stare at animated cats every time you check the time. But many apps add genuinely useful functionality, and enrich the experience in a rather profound way.

First impressions of the Forerunner 230 vs. 220

Before I logged my first workout with the Garmin 230, I already had a much stronger appreciation for the device than I ever did for my 220 — and this wasn’t just because I opted for the Purple Strike color, as opposed boring black.

The 230 has a larger screen, and longer battery life. It wants to be on your wrist all the time. You can choose different styles and capabilities that suit your tastes and interests. It isn't just a piece of training gear — it's a personalized smart watch.

It isn't just a piece of training gear  — it’s a personalized smart watch.

If you just want a GPS watch to throw on for runs and that's it, the older Forerunner 220 may suit your needs well. However, if you decide to get into more advanced training with sensors like the Stryd running power meter, or the Moxy Monitor (which tracks muscle oxygenation), you’re going to be much happier with a watch that can run Connect IQ apps.

Initial setup and use of the Garmin 230

When I first setup the Forerunner 230, the process was a little bumpy, but it wasn’t especially difficult. Anything that involves software updates and pairing new Bluetooth devices for the first time usually isn’t incredibly smooth, and this was no exception.

After syncing the 230 with my Garmin Connect account, one of the first things I did was add it to the gear tracking section of SportTracks. I set SportTracks to automatically group my running shoes, Garmin HRM strap, and Stryd power meter when running activities are auto-synced from Garmin Connect.

I didn't get a new HR strap with the 230, I use the same one that came bundled with my Forerunner 220, and not surprisingly, it operates perfectly with the 230. I always wear my HR strap when I run, so when I was checking out the stock data screens on the 230, it defaulted to display heart rate info, in addition to time, distance, etc.

Digging into data fields and apps

I didn't spend too much time with the stock data screens on the 230. I happen to be also conducting a long-term review of the Stryd running power meter, so I was eager to dip into the Connect IQ apps that support it.

One of the differences between the 220 and the 230 is that you can display up to four metrics on each data screen with the 230, while the 220 is limited to three. This is one of the benefits of the larger screen on the 230. Although, the backlight on the 220 is a bit brighter than the 230, so it isn't better in every way.

The flexible data fields are one of my favorite features of Garmin watches. I often switch up my training, and I love being able to swap around what's displayed on the watch. And, I like that you can easily change these on the watch itself, without needing set it up on a computer and sync.

This flexibility is also found in the older Garmin 220, but the Garmin 230 is easily the better option, because you can download and use a wide variety of data screens from Connect IQ. In my case, I downloaded and used the Stryd data field. Full disclosure: I also downloaded and tried the Bali Wood animated cat watchface.

Daily use and workouts

I record my daily commutes to work, because I either walk or ride my road bike. I never drive. Prior to using the 230, I would record my commutes with apps like Runkeeper and Endomondo, because my old 220 could only had activity settings for runs. I would then sync these activities to SportTracks through Tapiriik.

The 230, on the other hand, features dedicated activity profiles for both indoor and outdoor runs and bike rides. So now, instead of needing to rely on mobile apps to track my walks and rides, I'm just using the Garmin 230, and I'm much happier. It's great not having to dig a phone out of my pocket, or use its battery to track my commutes. The watch is just right there on my wrist.

The Forerunner 230 has been great for tracking workouts. It quickly obtains GPS signals and has preformed accurately. Using Connect IQ apps and data fields does seem to add some latency to button presses (you press a button, wait a few beats, and then the desired action happens), but it isn't a deal breaker. Still, it would be preferable if the throughput always remained lightning fast.

I successfully created a custom interval workout in my SportTracks calendar to hit and maintain target cadences, and loaded it into the 230. It worked like a charm. I'm also pleased that the 230 has dedicated Bike activities built-in, which I've been using to track my cycling workouts. Plus, you can customize and save separate data screens for runs and rides.

In conclusion...

The Forerunner 220 is still a great running watch. If you can find one at a discounted price and you don't mind missing out on the new features, larger screen, and longer battery life of the 230, then you should strongly consider getting it.

However, having owned and used both of these watches, the 230 stands out as the far better option. I never thought I wanted smart-watch capabilities, but I've enjoyed using them. It's nice to be able to screen calls and check the weather on my wrist.

Don't worry about additional notifications unnecessarily complicating your life. The smartwatch features of the 230 can easily be turned off. But don't knock it until you've tried it. To my surprise, I've found it's actually less invasive to quickly glance at notifications on my wrist as opposed to my phone.

Ultimately, it's the additional muscle that the Forerunner 230 gives you for training that makes it the superior choice. Tracking footsteps and trying to hit daily goals is a fun novelty, but the power that the Connect IQ platform gives you for serious training tools is what makes this one of the best mid-range GPS watches out there.

We’re super excited to announce that SportTracks is compatible with data from the Stryd running power meter, and that we offer an array of incredibly detailed running power analysis tools! Whether you run with a Garmin or Suunto watch, the iSmoothRun iPhone app, or Stryd's mobile app — you can easily access your power data into SportTracks.

This article provides a brief overview of Stryd and running power data, it highlights all of the power analysis tools in SportTracks, and it explains how to transfer running power workouts from Garmin and Sunnto watches, iSmoothRun, and the Stryd smartphone app.

Feel free to use this menu for navigation:

What is Stryd?

Stryd is part of a new breed of fitness devices that enable you to monitor and record running power data. In the cycling world, power revolutionized training and racing, and it's finally arrived for runners.

Power data is unique because it isn't skewed by weather, terrain, or your physical condition — unlike pace and heart rate. Power is a valuable breakthrough for runners because it provides an accurate representation of your actual effort. It's used to improve efficiency, let you know how much energy you're using, and to give you an idea of how much you've got left to get to the finish line.  

The current version of Stryd is a small foot pod. In addition to providing power data, it also records running dynamics (vertical oscillation, ground contact time, and cadence). An earlier version of Stryd was a chest-strap style device, and that model is also compatible with SportTracks.

How is Stryd data used in SportTracks?

SportTracks displays power, vertical oscillation, ground contact time, and cadence on the Workout Detail page. You can overlay this Stryd data with other metrics (heart rate, pace, etc.). In the Total Blocks section at the top, you can scroll through avg power, nPower, watts/kg, and Max power. You can also easily highlight an interval to get the metrics just for that segment.

If you want to get even more granular, you can click on the Segment Details button after you highlight an interval. This brings you to a screen where you can review zones and averages for power, VO, GCT, cadence, pace, heart rate, and grade. When analyzing power, you can choose between watts or watts/kg, and you have the additional ability to overlay heart rate, cadence, speed or grade data.

On the separate Workouts page, you can list many different power data types and compare them with a wide variety of other metrics (distance, speed, temperature, pace, heart rate, cadence, elevation and many more). This enables you to spot trends over time, and to see how your power data relates with other factors.

Selecting the gear icon in the top right corner of the Workouts page enables you to select and display the following types of power data as numbers or graphical bar charts:

• Avg power
• Max power
• watts/kg
• nPower
• iFactor
• Power variability

You can choose as many power data types as you want, and select as many other kinds of metrics from your workouts, too. You can move them around to adjust the order in which they're displayed. When you have the Workouts page arranged the way you want it, you can then change the hierarchy of the information by selecting items in the top row (start, time, watts/kg, etc.).

How can I monitor Stryd data in real time?

A free mobile app for iOS and Android is available from Stryd that enables you to monitor your power and running dynamics as you run, but there are also several GPS watch solutions. Being able to leave your phone at home (or tucked in a pocket) and just glance at your wrist is a nice option.

Using Stryd with Garmin watches

Stryd can be used with many current Garmin GPS watches, and a couple of older models, too. Watches that have the "Connect IQ" feature can run the Stryd CIQ app or the Stryd CIQ data screen:

• The Stryd CIQ app enables you to monitor all of your power and running dynamics data on your Garmin watch in real-time (in addition to other standard metrics).
• The Stryd CIQ data screen enables you to add power data monitoring to the Running activity profile on your watch, and to any structured workouts you may have imported.

All of your power and running dynamics data will be recorded and accessible in SportTracks using either of these power-monitoring methods.

The following Garmin watches have Connect IQ and are compatible with Stryd: 230, 235, 630, 920XT, 735XT, Fenix 3, Fenix 3 HR, Fenix 3 Chronos, Fenix 5, Vivoactive, and the Vivoactive HR.

The older Garmin 310 and 910XT can display and record Stryd power data when you run with the Bike sports mode, and pair the Stryd hardware with the watch via Ant+ Power.

If you have auto-sync enabled between Garmin and SportTracks, all of your data (including data from Stryd) will be automatically loaded into SportTracks when you finish your workout. You can also export FIT files from Garmin Connect and manually upload them into SportTracks.

Using Stryd with Suunto watches

Stryd is compatible with the Suunto Ambit2, Ambit3, and Spartan watches. When these workouts are loaded into SportTracks (either via auto-sync or manual upload), the power and running dynamics data from Stryd is displayed and ready for analysis.

How to use power data with the Suunto Ambit2 or Ambit3

1. Have your watch to search for the Stryd hardware in the Running sport profile
2. Go to movescount.com
3. Click the "Watches" link under the profile photo in the upper right corner
4. Find the "Sport Modes" section and locate the running mode. Click "edit"
5. Check the HR belt and Power POD boxes.
6. Save the sport mode and sync the changed settings to your watch

How to customize your Suunto watch to show power metrics

1. Edit the running sport mode on movescount.com (instructions above)
2. Click a watch face to customize the display
3. Switch to the Power tab and select the metrics you want to display
4. Click OK to save the display field, Save the sport mode and sync your watch

How to pair your Suunto with the Stryd power meter

1. From the watch home screen, press and hold the NEXT button
2. When the options screen appears, select PAIR
3. Select the Power POD menu option
4. Wait for your Stryd power meter to pair

Using power data with the Suunto Spartan

Full instructions for configuring, pairing, and using the Suunto Spartan can be found at Stryd.com/support> Run with Stryd > then selecting the Suunto Spartan button.

Using Stryd with iSmoothRun

If you don't have a compatible Garmin or Suunto watch but you do have an iPhone, there is another way to track runs with power. iSmoothRun is a paid iOS app that can be paired with Styrd hardware. iSmoothRun records power data from Stryd, and exports your entire workout directly to SportTracks using our auto-sync integration.

To get this working, make sure you have auto-sync enabled between iSmoothRun and SportTracks. Open the iSmoothRun app on your iPhone, and tap the Settings icon on the bottom right corner. Next, tap the Social & Export option from the list. Then, scoll down and tap SportTracks.mobi and authorize the connection.

Using the Stryd mobile app

You can still train and race with the Stryd running power meter if you don't have a compatible GPS sports watch. Stryd provides a free mobile app for both iPhone or Android that pairs with the Stryd hardware via Bluetooth.

Using the app is straight forward: you launch it, pair it with your Stryd hardware, tap Start Training, wait for the app to connect with your Stryd hardware, then tap Start and start running. When you finish, your workout will upload to Stryd's online PowerCenter. It is then possible to download your workout from the PowerCenter and manually load it into SportTracks.

This is how to do it:

1. Go to the date of the workout that you want in the PowerCenter Calendar.
2. When you hover your cursor over the date, a download icon appears. Click on it.
3. The FIT file for this workout will be downloaded to your computer.
4. From your SportTracks dashboard, push the Add workout button in the top right corner.
5. On the next screen, press the Import button on the top right.
6. On the next screen, press the Choose File button.
7. Navigate to the FIT file you just downloaded, and select it.
8. Lastly, press the Import button.

Your workout will now be available for analysis in SportTracks. The power and running dynamics data recorded by Styrd will all be present in SportTracks.   

How can I learn how to use running power data?

There are a couple of books on the subject of running with a power meter. Jim Vance's Run with Power is a great introduction to the subject, and it's available now. Everyone at SportTracks HQ has read it, and we will publish a book review about it in the near future. 

Due to be published in May of 2017, the upcoming book The Secret of Running, Maximum Performance Gains Through Effective Power Metering and Training Analysis looks like it will be a helpful resource, too.

The Stryd Community Facebook Group is an excellent place to ask questions and engage with other Styrd users and representatives of the company.

Wrapping up

Running with a power meter is an extremely new method for tracking and improving your performance. Because of its newness, it can be a little rough around the edges. But, even in its infantile state, many runners are tapping its potential and leveraging power data to their advantage. 

Thanks for checking out this post! If you have any questions about power meter training with SportTracks, we will try our best to answer them in the Comments section below... 

Wouldn't it be great to make custom workouts in SportTracks and have them sent to your Garmin wirelessly without having to connect with a USB cable? Thanks to our new partnership with Genius Wrist, this is now possible!

Last month we announced the ability to create structured workouts in SportTracks and export them as FIT files (so you could then load them on to your Garmin via USB). With today's announcement, if you have an active Genius Wrist account, you can now ignore your USB cable until it's time to charge. 

Genius Wrist is a software company that makes Garmin Connect IQ apps, and the app that you need to take advantage of this integration is called Workout Builder.

This is how it works: you create custom workouts in the SportTracks calendar, then you open the Workout Builder app on a compatible Garmin watch, then you go into the settings of that app and select Online Sync. A few seconds later your custom workouts magically appear in your watch, and they're ready for action.

How to get this running...

1) Install Workout Builder

Because different Garmin watches have different attributes, there are separate versions of Workout Builder for different watch models. Here are the links you need:

• If you have the 735XT use this version
• If you have the 230, 235, or 630 use this version
• If you have the 920XT or Vivoactive use this version
• If you have the Vivoactive HR use this version
• If you have the Fenix 3 or Fenix 3 HR use this version
• If you have the Fenix Chronos use this version

2) Link your watch to the Genius Wrist website

You need an account at the Genius Wrist website in order to use this SportTracks integration. Genius Wrist charges an annual subscription of $8 USD. You can it try for a full month, and if you decide that it isn't something you want, you can get an immediate refund with the click of a button:

You can easily create a Genius Wrist account here, and then link your app here.

3) Authorize link between Workout Builder and SportTracks

From the Workout Builder page on the Genus Wrist website, you should see a section where you can authorize the link with SportTracks:

Making the magic happen...

After you’ve got that set up, create a few custom workouts in your SportTracks Calendar. It may be helpful to give them unique names so they're easier to identify in your watch (example name: 02/16/17 Pace Intervals). When you’re done, you don’t need to export them as FIT files. Instead, do this:

1) Launch the Workout Builder app on your watch.

2) After the app launches, access the settings of the Workout Builder app. Depending on the model of watch you have, this is achieved with different button pushes:

• 230, 235 and 735XT: Hold the up button for three seconds
• 630: Press menu button at the bottom of the watch display
• 920: Press the bottom left button for three seconds
• Vívoactive: Press menu button at the bottom right of the watch display 
• Vívoactive HR: Hold the bottom right button for three seconds
• Fenix: Hold the middle left button for three seconds

3) Select the Online Sync option from the settings menu.

4) When the sync is complete, go into the settings of the Workout Builder app again and choose Select Workout.

5) The custom workouts you created are now accessible in your watch!

6) Use the Workout Builder app to execute your workout.

If you create multi-step structured workouts, the Workout Builder app will guide you through your plan as it's happening. I recently completed a pace interval run with Workout Builder, and the app would notify me to speed up when I fell below my desired pace range. The app never needed to tell me to slow down, however. ;) There's a lot more Workout Builder can do, so it's definitely worth checking out.

We sincerely hope you enjoy this new integration! If you have any questions or comments, we would love to hear them in the Comments section below...  

There’s no doubt that GPS sports watches and bike computers make excellent companions for training and racing, but, did you know that you can fully utilize SportTracks without them? If you own an iPhone, a $5 app called iSmoothRun is actually an impressive substitute for tracking hardware. 

iSmoothRun is a versatile workout tracking app with activities for running, cycling, walking, hiking, swimming, and more. If you want to record additional fitness data, it can connect with a wide variety of external sensors, such as Bluetooth heart rate monitors, power meters, and cycling trainers. 

Just like our integrations with hardware manufacturers, you can easily set iSmoothRun to automatically upload your workouts to SportTracks. This makes it an excellent back-up option for people who use hardware. iSmoothRun also provides an Apple Watch app that you can use to track workouts for SportTracks. ⌚️

Create custom structured workouts...

iSmoothRun is compatible with the custom structured workouts feature that we recently added to the SportTracks Calendar. You or your coach can easily create multi-step workouts in SportTracks, and then export them as FIT or TCX files. You can load TCX files from SportTracks into iSmoothRun using Dropbox.

In order to take advantage of this feature, you need to link iSmoothRun with your Dropbox account. We also recommend downloading and using the Dropbox iPhone app to transfer your custom workouts. Detailed instructions for making this happen are provided at the end of this post.

Running with power — without a watch

We recently announced that SportTracks is compatible with data the Stryd running power meter. If you don't have a compatible Garmin or Suunto watch and you want to get into running with power, you can use iSmoothRun to track your runs.

There are lots of motivating training features baked into iSmoothRun, like being able to race against yourself in a "ghost run". That's the kind of thing you won't find that in Stryd's iOS app. iSmoothRun offers a way to mix up your running power workouts and keep things fun. 

Pairing a Stryd running power meter with iSmoothRun is quick and easy, and it's all you need to record power data during runs. When these workouts are uploaded to SportTracks, all of your power data will be visible and ready for analysis.

How to pair a Stryd running power meter with iSmoothRun

1. In the Settings section of iSmoothRun, tap on Sensors
2. Next, tap BT Smart Sensors
3. On the next screen iSmoothRun will start scanning (you may need to shake your Stryd to wake it up)
4. iSmoothRun will locate it and display the word Stryd on screen, tap it and you're done 

How to send custom workouts to iSmoothRun

1. Create a custom workout in SportTracks (learn more about this here)
2. Export your custom workout as a TCX file
3. Upload the TCX file to the iSmoothRun folder in your Dropbox account
4. Open the Dropbox app on your iPhone
5. Tap on the TCX file in the Dropbox app
6. On the next screen, tap the three dots in the top right corner
7. In the menu that appears, tap on Export
8. On the next screen, tap Open In…
9. On the next screen, locate the iSmoothRun logo in the second row, then tap on Copy to iSmoothRun
10. iSmoothRun will open on your phone, tap Log at the bottom of the screen, then tap the calendar icon at the top right of the screen
11. Your custom workout will be in the iSmoothRun calendar on the targeted date. Tap the date of your workout, then tap on the name of the workout in the bottom half of the screen. Now you can Select and execute the workout.

Thanks for checking out this post! If you have any questions or comments about custom workouts or run power training with SportTracks and iSmoothRun, we would love to hear them in the Comments section below...

If you've got a shiny, new running power meter and a fresh copy of Jim Vance's highly-regarded Run with Power book — you're fully equipped to start using power data to improve your running performance, right? Well... not so fast.

These are just the basic materials required to become a student of your own running power data. As Vance clearly states in his book, your job in the beginning is to track your training runs and races while wearing your power meter, but not to alter your normal routine by introducing power-influenced workouts for "a minimum" of three months.

Don't view his suggested three-month delay as a negative. This is just the right amount of time to start building an understanding of your baseline power, and to absorb the gobs of information found in the pages of Run with Power.

Running power meters are a brand-new technology, and properly interpreting their data is an involved process. As much as you want this book to give you simple, step-by-step instructions (like a recipe for baking cookies), the practice itself just isn't that cut and dry.

Jim Vance puts great care into addressing the fact that there are many different kinds of runners at various skill levels, and in order for everyone to train with power effectively, they must be patient and adopt a structured approach. If you properly analyze your workout data to identify specific power trends, this book will deliver on the promise of making you a faster runner — courtesy of your running power meter.

...this book will deliver on the promise of making you a faster runner... 

The book opens by explaining the many benefits of adding a running power meter to your arsenal, and what it provides that heart-rate, speed, and cadence sensors cannot:

1. A power meter can help you improve your running form by identifying the amount of energy you're wasting on non-forward movements.
2. Power quantifies intensity and eliminates other factors like weather, fatigue, and illness.

The first 50 pages cover the basics of power: what it is, how it's measured, and how you can get started using it. Well-executed graphics and charts are supplied throughout the book, and they truly help you make sense of the subject.

If you're familiar with how to use a power meter in cycling, this portion of the book may feel like a bit like review. However, even the most experienced cyclists will need to understand the fundamentals of horizontal, vertical, and lateral power in running — as these are not factors on a bike. If all of this is new to you, these chapters will form the essential knowledge to build on.

Measuring intensity with power

In chapter 4, readers are told how a power meter measures the athlete's intensity for a specific workout. It starts by establishing a power threshold value (rFTPw) for your 60 minute best effort. This number can be determined from a 30-Minute Time Trial Test, which is outlined in the book.

Subsequent workouts are measured against this as a percentage intensity, resulting in a metric called Intensity Factor. SportTracks conveniently calculates and shows this metric to you — both in the workout detail page, and in various analysis reports (using the name iFactor). This allows you to compare specific workouts and recognize trends over time, and to ensure that the intensity you plan to achieve is actually met without doing any math.

Becoming a more efficient runner

The 30 pages starting at chapter 5 are perhaps the most important part of the book. It's also the part that you'll want to spend the most time digesting. Vance walks you through stride mechanics and clearly explains how efficiency and power output change with runner speed. Every power metric is explained in detail, and several examples serve to illustrate why you should care about them, and which changes indicate actual performance improvement.

Chapter 5 is also home to perhaps the most important metric in the book: ​EI @ FT (Efficiency Index at Functional Threshold). This is a measurement of your speed per watt at threshold pace. Over time, if you can go the same speed and use fewer watts, or get faster by using the same amount — you will be getting more efficient.

Your EI @ FT is obtained from the final 20 minutes of a 30-minute Time Trial test. If you execute one of these TT runs, your EI @ FT will automatically be calculated by SportTracks. Just click (or tap) on the pace Total Block at the top of the workout detail page until you see Efficiency Index. That's your number. Did we mention SportTracks offers a risk-free, 45-day free trial? ;)

Training plans and advanced topics

The remainder of the book feels like it's downhill to the finish. Vance covers the basics of power zones and makes a firm case as to why you shouldn't use them until you're ready. He also covers general training concepts as applied to using power meters. There's a chapter on training load as well.

The final part of the book features detailed training plans for utilizing power to train for the following races/times:  

• Sub-16 and sub-18 minute 5Ks
• Sub-32 and sub-40 minute 10Ks
• Sub-120 and sub-140 minute half marathons
• Sub-2:30 and sub-3:30 marathons

Once again, all of the metrics covered in the book are cooked into SportTracks, so you just need an understanding of the "why", rather than the "how".

In summary

If you're curious about incorporating power into your run training, we think Run with Power is a great book to pick up. Here are two of the most important takeaways:

1. Intensity is the key to higher fitness, not volume; otherwise ultra-runners would win every race from 100 meters to 100 miles. This is related to the idea of training specificity. On some level this is a basic concept, but it's presented in a way that relates particularly well to power.
2. Running power analysis must include efficiency analysis because of the way power is transferred to forward movement through leg motion. This isn’t the case in cycling, where power is transferred directly to the bike. If you're a cyclist watch out for this!

This was the first book ever published on the topic of run power data, and the nascent aspect of this technology makes comprehending it all the more difficult. Run with Power acts an experienced mentor who helps you connect the dots.

As new as running power may be, it's undeniable that it has something potent to offer. If you're willing to put in the time to learn how leverage this data, it might help you become an even faster runner.