Hybrid training, properly planned
Every sport you train. One week that actually fits together.
Most plans hand you one sport and bolt the rest on. Stryde builds the whole week — places each session against the ones around it, and fuels it to match.
Free · no account needed · works offline
Week 9 · Build
7 sessions · 46 km · 2 lifts · 1,500 m
Mon
Strength
Lower Body
Squat · 5 lifts
412g carb
Tue
Running
Easy Run
8 km easy
385g carb
Wed
HYROX
Circuit
4 stations
455g carb
Thu
Strength
Upper Body
Bench · 5 lifts
398g carb
Fri
Running
6 × 800 m
3:52 · 90 s
470g carb
Sat
Running
Long Run
24 km · 6:05
610g carb
Sun
Swimming
Easy Swim
1,500 m
350g carb
Leg day sits five days from your long run — the furthest gap this week allows.
Hard sessions are spaced within each sport, including across the Sunday boundary.
Carbohydrate moves with the day, every sport priced at its own metabolic cost.
Through the taper the lifting drops back, and in race week it clears out entirely.
Running Strength HYROX Swimming Cycling soon
The objection
You shouldn’t have to trade your squat for your marathon.
Pick the sports you actually train. Stryde generates each one’s block properly, then coordinates them where they touch.
Placement
Legs away from the long run
Leg-heavy lifting is placed at the greatest distance from your long-run day — measured around the week, not along it.
Taper
Strength steps aside for race day
Through the taper your lifting drops to one or two sessions at 40–60% of the sets. Race week has none.
HYROX
Runs and stations as one event
Brick work is planned as a single block with its own fatigue model, not a run plan with stations stapled on.
The sports Stryde plans for
Running
Every pace priced from one fitness number, updated whenever a race or a hard effort tells us something new.
Strength
Weekly sets ramp per muscle, from the least that grows it to the most you can recover from, then back down.
HYROX
Runs, stations and race-pattern brick work planned as one event, with a fatigue model that knows bricks cost more.
Swimming
One time trial sets every pace target in the pool, and paddle metres stay capped as a fraction of the set.
Cycling is built and coming to the app. How plans are built →
Fuel
Carbohydrate is the number. Not calories.
Your target moves with the session in front of you — a long run and a recovery swim are not the same ask. Energy is built from your body and everything you have planned, each sport priced at its own metabolic cost.
And it tells you when to eat, not just how much: before, during and after, scaled to how long you have got.
Saturday · Long Run 24 km
610 g carbohydrate
7.6 g/kg · very high day
Carbs 610 gProtein 128 gFat 72 g
Before · 3 h out2 g/kg
During · over 90 min60 g/h · 500 mg sodium/L
After · 4 h window1.0 g/kg/h
Each figure carries its evidence grade and its source.
Today · eaten so far
3 meals
Porridge, banana, honey96 g
Chicken and rice bowl124 g
Energy gel × 3 · scanned66 g
286 g eaten no countdown, by design
Logging
You see what you’ve eaten. Never what’s “left”.
Search a food, scan a barcode, save a meal, copy yesterday. What you won’t find is a number counting down to zero — the arithmetic that produces one is banned in the codebase, and a lint rule fails the build if anyone puts it back.
No streaks on food. Exercise doesn’t earn you a meal. Weight is a trend, not a verdict. And for some people Stryde declines to set a target at all, and points them somewhere better.
When the week doesn’t go to plan
It proposes. You decide.
At the end of each week Stryde reads your compliance, your session ratings, your paces against what was prescribed, and how the load sits against the last four weeks. Then it says what it would change, why, and what happens to the weeks after.
Decline it and that kind of proposal stops coming back.
Proposal · Week 9
Cut next week’s volume 10%
You missed two quality sessions, and your ratings averaged 7.8 with paces around 5% off prescription.
Accept Decline 46 km → 41 km
Nothing leaves your phone
Usage analyticsNone collected
Account requiredNo
Plan generationOn device
Works offlineEntirely
Apple HealthWrite only
PriceFree
Privacy
No account. No trackers. No analytics.
The whole app works anonymously and offline. Cloud sync is something you switch on, integrations sync only what you enable, and Apple Health is write-only — Stryde puts workouts in and never reads your health data back out.
Build the week you actually want to train.
Pick your sports, pick your days, and get a plan that treats all of them as the same week.
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