What's new — Stryde

3.11.0

2026-08-06

Better rest between swim reps
Rest between reps in beginner swim sessions now scales with how far each rep is, instead of a flat time per activity type.
Beginner swim progression fixed
Learn-to-swim plans now build continuous distance week to week and retest it properly, instead of repeating the same set.
Swim plan rationale matches the plan
The explanation above your swim plan now quotes your actual weekly volume instead of generic paradigm numbers.
A real CSS time trial
Your swim test is now a proper 400m/200m critical swim speed time trial you can pace, repeat and compare.
Technique and endurance now differ
Technique and endurance swims are no longer the same workout - each has its own set design and focus.
Swim zones re-banded around CSS
Threshold and tempo swim paces now sit correctly slower than your CSS pace, so hard sets are not over-prescribed.
Volume cuts keep your rep distance
When swim volume is trimmed we now drop reps rather than shortening every rep, so set distances stay meaningful.
Swim plans switch focus cleanly
If your swim training changes direction mid-plan, the new block splices in and carries your progress forward.
Swim red-flag advisories
Swim plans now flag patterns worth a human look, shown as advice and never as an automatic change to your plan.
Swim pace progress tracking
Your critical swim speed is now tracked over time and feeds the pace adjustments applied to your plan.
Return-to-swim ramp after illness
Report illness and your swim plan eases you back in with a graded return instead of resuming at full load.
Swim plans suggest real changes
Swim adaptations now arrive as concrete, applicable changes to your sets rather than general advice.
Shoulder-aware swim adjustments
A shoulder niggle now adjusts your swim sets by severity, and the adjustment carries forward while it persists.
Apply swim adjustments in one tap
Volume changes, extra rest and skipped swim sessions can now be applied straight to your plan.
Swimmer's shoulder prehab
New evidence-graded shoulder prehab routines tagged for swimmers, available from the Recovery options.
Steadier CSS pace updates
Your critical swim speed only moves when the trend is large enough to be real, rather than on measurement noise.
Butterfly counts toward shoulder load
Butterfly now counts toward your swim shoulder-load cap for every athlete, guarding against overuse.
Event-prep swim volume corrected
Race-prep swim weeks now scale volume as a fraction of your peak week across the whole block.
Swim volume floor respects the cap
The minimum swim volume can no longer push a week past the 10% weekly increase cap.

3.10.0

2026-08-05

Exact targets on every station
Hyrox stations and conditioning now show reps, distance and calories next to the load.

3.9.1

2026-08-04

Hill work returns to masters plans
With only 1-2 hard sessions a week, hill repeats now appear every third build week instead of dropping out of your plan entirely.
Hills no longer crowd out key sessions
Hill repeats were displacing intervals and race-pace work every week. Your hard sessions now lead with race-specific running.

3.9.0

2026-08-03

Your comeback plan adjusts as you heal
On a comeback, a second injury now shortens your long runs, and your easy paces improve through the block instead of staying fixed.
Main lifts match your muscle goal
On Full Body and PHUL muscle-building plans, your main lifts now run 8-rep sets at lighter loads instead of heavy 4s and 5s.

3.8.0

2026-08-03

Swim peak volume fits your event
Your event-prep peak now scales to your event and builds smoothly, so a triathlon block no longer peaks like a pool-racing block.
Hard Hyrox days are better spaced
First-timer and general-fitness plans now spread hard sessions across the week, and over-40 athletes get a scaled easy run instead.
Hyrox stations match your equipment
Stations and movements are now chosen from the kit you actually have, instead of assuming you have none of it.
No recovery week without a B race
A recovery week is only added when a B race is actually in your plan, so you no longer lose a training week to a race that isn't there.
Your long run is your longest run
No easy or tempo day is longer than your long run any more, so your week keeps the shape it was designed to have.
Strength safety caps now hold
Weekly set limits and the RPE ceilings for injury and deload weeks are enforced, so a hard week stays inside safe limits.

3.7.0

2026-08-01

Steadier daily energy floor
Long imports can no longer inflate your daily target, and your floor no longer drops sharply on a single birthday.
Long workouts cannot inflate targets
A workout left recording for hours is capped at eight hours when we price it, so one bad import cannot hold your target too high all day.
Nutrition available across the app
The nutrition module is reachable throughout the app, and updates touching your safety rails are flagged for a fresh recompute.
Locked-down nutrition calculations
The calculation is fingerprinted so no constant can change unnoticed, and it is checked to give the same answer in every timezone.
Today's targets on your screen
The app now reads and shows the right set of targets for the day you are looking at. No figures change.
See why each number is what it is
Every target can now show the rule, the citation and the evidence grade behind it. No figures change.
Fuelling around each session
Guidance on carbs and fluid before, during and after a session, each with its evidence grade, and silence when it cannot advise you well.
Race day puts carbohydrate first
On race day carbohydrate is set first at race-fuelling levels and your energy target follows from it, never landing below your floor.
Protein, carbs and fat every day
Daily macro targets, with protein and fat held at healthy minimums and carbohydrate filling out the rest of your energy.
Your daily calorie target
Your goal and your safety floor combine into one daily number. Whichever is higher wins, so the floor always holds.
A floor your targets never go below
Energy availability now sets a hard minimum for the day, with a sanity check so one odd reading cannot push that minimum too high.
Fuelling floor set by lean mass
Your minimum daily energy is anchored to lean body mass, and anything we do not know about you resolves in the direction that protects you.
Safer limits on losing or gaining
Weight-change targets are capped at a sustainable weekly rate, and eight straight weeks in a deficit now forces a maintenance break.
Carbs scale with your training load
Your carbohydrate target moves smoothly with the length and intensity of the day ahead, instead of jumping between fixed bands.
Your resting metabolic rate
Daily energy now starts from a validated estimate of the calories you burn at rest, based on your body composition and age.
Targets only when we can be safe
If your date of birth, sex, height or weight is missing, Stryde now declines to show targets rather than guessing at them.
Foundations for nutrition targets
Internal groundwork for the nutrition feature. Nothing in your plan or your numbers changes.
Training calories raise your minimum
The energy you burn training is added to your daily minimum, so a hard day lifts the floor your targets can never drop below.
Session energy by sport and effort
Each workout is now priced for calories from published sport-by-effort energy costs, so a session counts for what it actually costs you.

3.6.0

2026-07-29

Adjusting volume is now reversible
Scaling a week down and back up returns your sessions to their original distances instead of drifting, so 100m strides stay 100m.
Interval reps keep their length
When a hard day is trimmed to fit your weekly volume, the plan now drops a rep instead of shrinking a 5km rep to 1km.

3.5.0

2026-07-29

Recovery jogs marked as recovery
Your plan now tells the app which parts are recovery, so easy jogs between reps no longer look like extra work.
Session titles match the workout
A session title and summary now always match the distances actually prescribed, even after your plan is adjusted.
Adjusted plans keep labels honest
When a session is scaled up or down, its title, notes and warm-up pace cap are updated to match the new numbers.
Cleaner pace targets
Pace targets no longer show long decimals like 4:24.6000000023 per km.
Swim and warm-up paces now shown
Swim sets now show a target pace per 100m, and running warm-ups show the pace you should not go faster than.
Hyrox run legs show real distances
Race-simulation run legs now state the distance actually prescribed after your plan is scaled.
Adjusted workouts show real numbers
After a plan adjustment, workout notes and coaching cues are updated instead of keeping the old distances and paces.
Rep labels match real distances
A rep described as 1 mile is no longer prescribed as 1000m. Workout labels are regenerated from the final distances.
Recovery jog no longer a phantom set
Threshold sessions no longer show the recovery jog as an extra work block, and session duration and distance are no longer inflated.

3.4.0

2026-07-25

Short marathon builds ramp safely
Marathon plans under 12 weeks now use the finish-focused build, which caps how fast your long run and weekly mileage grow.
Marathon plans from 6 weeks out
You can now build a marathon plan as little as 6 weeks before race day.
Plans for a marathon that is close
A marathon with too few weeks to train conventionally now gets a plan built to get you round, instead of being refused.

3.3.1

2026-07-25

Long runs stay within their limit
The pre-taper volume boost no longer pushes your longest run past the ceiling set for your race distance.
Race day shows the full distance
Your race-week session is now prescribed at the actual race distance instead of a fraction of your training week.

3.2.0

2026-07-24

Volume changes now carry forward
When you accept a weekly volume adjustment, it now applies to every remaining week of your plan — not just that one week.

3.1.0

2026-07-24

Clearer pace adjustments
Coach notes now state the exact volume change applied, and pace adjustments show your new easy, threshold, and interval paces.
More accurate adjusted distances
Interval sessions report the distance their reps actually cover, workouts won’t shrink to near-zero, and time trials stay at race pace.

3.0.1

2026-07-23

Cleaner swim drill sets
Swim drills are now split into short, varied sets instead of one oversized set (e.g. 26×25m) — same total distance, easier to follow.

3.0.0

2026-07-23

Fitness updates now adjust your paces
When your fitness estimate changes, your prescribed run paces now update to match across your upcoming sessions.

2.9.0

2026-07-22

New injury recovery routines
'Something hurts' now covers 13 areas — shin splints, runner's knee, IT band, hamstring, groin, low back and neck — each research-backed.

2.8.0

2026-07-21

Hyrox weeks adapt to fatigue & injury
Hyrox plans can drop a training day when you're behind, and remove movements that aggravate a reported injury.
Hyrox station loads auto-adjust
Hyrox adaptations can raise or lower station weights (sled, farmers carry, etc.) based on recent sessions.
Hyrox plan adjustments now apply
Weekly Hyrox check-ins can reduce next week's volume and insert a recovery week directly into your plan.

2.7.0

2026-07-20

Recovery: cited content
Internal engine work for the Recovery feature. Does not change your training plans.
Recovery: engine API
Internal engine work for the Recovery feature. Does not change your training plans.
Recovery: tailored suggestions
Internal engine work for the Recovery feature. Does not change your training plans.
Recovery: safety checks
Internal engine work for the Recovery feature. Does not change your training plans.
Recovery: routine playback
Internal engine work for the Recovery feature. Does not change your training plans.
Recovery: content pipeline
Internal engine work for the Recovery feature. Does not change your training plans.
Recovery: data model
Internal engine work for the Recovery feature. Does not change your training plans.

2.6.2

2026-07-17

Accurate warm-up distances
Warm-up and cool-down labels now always match the distance shown on the workout card.

2.6.0

2026-07-17

Cleaner workout titles
Weight-loss benchmark workouts no longer show a duplicated minutes label in their title.
Consistent weight-loss run times
Weight-loss session times now use the same pacing rules as every other plan, so minutes always match the pace targets.
Accurate session times
Session durations now always match the prescribed distance and pace - no more easy runs showing impossibly fast times.

2.5.0

2026-07-17

Smarter weekly check-ins
Progress tracking uses race-effort runs only, and accepted volume changes now adjust your actual workouts.
Honest coaching notes on deload weeks
Weekly commentary now describes the recovery week instead of full-intensity training.
Benchmark week gets its time trial
The benchmark session promised at the end of fitness and weight-loss plans is now actually scheduled.
Recovery weeks truly recover
Comeback recovery and fitness deload weeks now include rest and cross-training days.
Return-to-run after stress fracture
Recovering stress-fracture athletes now get the structured return-to-run plan instead of an error.
Couch-to-5K reaches 30 minutes for 60+
Consolidation weeks are compressed so athletes 60+ still finish at the full 30-minute run.
Excluded workouts stay excluded
Injury and preference exclusions now also apply to taper and elite base-phase sessions.
Overreaching weeks scale every run
When a check-in earns a 7% volume bump, every session distance now grows to match, not just the weekly total.
Week notes match deload weeks
Deload and benchmark weeks now describe recovery or the time trial instead of peak-phase training copy.
Elite plans ramp from your mileage
Week 1 now builds from your current weekly volume instead of jumping to near-peak load.
Clearer C25K walk breaks
Walk breaks between run intervals now show as recovery, not extra warm-ups.
Accurate weekly run-volume report
Weekly coach reports now compare kilometers to kilometers and label fatigue signals correctly.
Workout names display correctly
Hyphenated workout names like 'Race-Specific Intervals' no longer split apart.
Better hill-adjusted pace
Grade-adjusted pace is now accurate on hilly runs recorded at one-second GPS intervals.
Tune-up races now appear in your plan
Declared tune-up races get a real race day, a shakeout, lighter days before, and genuine easy recovery after.
Safer scheduling for masters athletes
Age-based limits on hard sessions now apply, and hard or brick workouts are never stacked on back-to-back days across weeks.
Clearer swim test-week labels
CSS test weeks are labelled only when a test is actually scheduled, and no longer claim a volume drop on build weeks.
More accurate readiness insights
Readiness explanations now name the right signal and always agree with the day's recommendation.
More reliable swim pace zones
Estimated CSS pace is now kept within realistic bounds, so your swim training zones stay sensible at any reported volume.
Safer swim comeback progression
Returning swimmers start at a conservative volume that builds by no more than 10% a week for a safe return to training.
Interval runs now faster than tempo
VO2max interval targets are now genuinely quicker than tempo pace, and station estimates respect mixed divisions.
Back-off weights stay consistent
When a load backs off for recovery, percentage cues and warmups now match the new weight.
Truer paces from past race times
Training paces derived from a previous Hyrox finish are ~7% faster and no longer double-count race fatigue.
Smarter run volume for big goals
Extra aerobic volume now goes to athletes whose race goal outpaces their current 5K fitness, with safer long-run caps.
Plan adjustments fully apply
Accepted strength check-in proposals now apply to your upcoming sessions.
Second race sim for 5-day plans
Elite athletes training 5 days a week now keep the mid-plan benchmark race simulation.
Reliable heart-rate zones
Heart-rate zones now fall back to %max correctly and keep LTHR within sensible bounds.
Better swim week layout
Swim sessions now spread across your available days with proper hard-day spacing.
Tabata blocks fit the time cap
Tabata sessions now schedule only as many blocks as fit the session's time cap.
Injury-aware swim sessions
Swim drills, strokes, and equipment now adapt to your injuries, with mandatory rest and cues for severe shoulder cases.
Plans reach their planned peak
Weekly volume now actually builds to the declared peak and never starts above it.
EMOM sessions fit their time slot
EMOM workouts no longer overrun the planned duration, and deload-week EMOMs are genuinely shorter.
Smoother taper long runs
Taper long runs hold at 60% of your peak instead of shrinking further every week.
Race sims keep all 8 run legs
Injury-modified race simulations now keep every 1km run and swap excluded stations for safe ones, so the 8km target is achievable.
Swim event plans anchored to race day
Your swim event plan now ends exactly on race week, sizing itself to the time until your race rather than a fixed length.
Race week stays easy
Easy filler sessions in race week are scheduled only on days before your race.
Accepted changes apply correctly
Approved plan adjustments now change your workouts in the intended direction, including phase extensions.
True 80/20 intensity balance
Running plans are re-checked until easy running really makes up 80% of weekly volume.
Cues match capped efforts
When injury caps effort, warmups, cues and loads all reflect the capped RPE.
PHAT weeks respect volume limits
PHAT plans now apply weekly per-muscle volume caps and real deload reductions.
Accurate swim set distances
Swim workouts now show the correct distance per rep, so weekly totals and session targets match what you actually swim.
Better injury-aware Hyrox plans
Ankle, achilles, shin, quad, glute and hip-flexor injuries now adjust your stations, movements and running volume.
Guaranteed rest days
Plans now reserve true rest days based on your weekly training volume.
Hard days properly spaced
Hard sessions keep their required spacing across week boundaries, not just within a week.
Meet-day accurate peaking
Powerlifting realization and taper blocks now anchor to your meet date.
Full equipment library support
Every equipment type in the exercise library is now selectable, unlocking more exercise choices in strength plans.
Injury exclusions work reliably
Injury restrictions now match the exercise library exactly, so unsafe movements are always excluded.
Missing back exercises restored
Equipment-limited powerlifting plans regain upright rows, and traps work now counts correctly.
Masters deloads land on schedule
Deload timing for masters athletes now locks to your training block length.
Weekly volume stays within limits
Build and peak weeks now respect per-muscle weekly maximums after phase boosts.
Deloads cut volume as designed
Strength deload weeks now reduce sets by each paradigm's intended amount.
Right loads for exercise variants
Variant lifts now scale from your related 1RM instead of copying the base lift's weight.
Accurate loads for high-rep sets
Prescribed weights for sets of 11-15 reps now use real percentages instead of stopping at 10.

2.4.2

2026-07-09

Fixed Hyrox deload week volume
Deload weeks on Hyrox plans now show lower weekly volume than the build weeks before them, as intended.

2.0.0

2026-05-29

Faster tempo, threshold & fartlek paces
Tempo, threshold and fartlek workouts now run faster (and distinctly). Easy and recovery may be run as slow as you like.

1.11.0

2026-05-27

Race-specific Hyrox conditioning
Conditioning movements now bias toward race stations and rebalance difficulty tiers.
Smarter Hyrox equipment defaults
Hyrox falls back to a standard gym kit when your equipment isn't set.

1.10.0

2026-05-25

Tabata-style conditioning
Conditioning intervals now use the proper Tabata work / rest windows.

1.9.0

2026-05-25

Distance-anchored warm-ups
Warm-ups now scale by distance, with a pace cap so they stay easy.

Changes to the engine.