Running power is not cycling FTP
Running power, popularized by the Stryd foot pod, estimates the mechanical power of running in watts. It includes vertical oscillation, ground contact and form, so running watts and cycling watts differ. Never enter a cycling FTP.
A recreational runner has a running CP in the low-to-mid 200 W range. Strong runners exceed 300 W. Like FTP, it only matters per kilogram.
The Stryd five-zone model
Easy (Z1) is below 80% of running CP. Moderate (Z2) is 80–90%, Threshold (Z3) 90–100%, Interval (Z4) 100–115%, and Repetition (Z5) above 115%. Most volume sits in Easy and Moderate.
Why power beats pace on hills
On a climb pace drops while effort rises. On a descent pace flatters you. Running power reacts instantly to gradient and headwind, so even power means even effort, which is how to pace a trail race or the run off the bike.
Worked example
For a running Critical Power of 280 W:
| Zone 1, Easy (below 80%) | ≤ 224 W |
| Zone 2, Moderate (80–90%) | 224–252 W |
| Zone 3, Threshold (90–100%) | 252–280 W |
| Zone 4, Interval (100–115%) | 280–322 W |
| Zone 5, Repetition (above 115%) | ≥ 322 W |
Threshold tops out at CP (280 W). Repetition starts above roughly 322 W.
Frequently asked questions
Is running power the same as cycling power?
No. Both are in watts, but cycling power is propulsion at the cranks while running power also includes vertical oscillation and form. 280 W running and 280 W riding are different loads, so each needs its own anchor.
What anchors running power zones?
Running power zones anchor to your running Critical Power (CP), the highest power you can sustain for a prolonged period. In Stryd's model, Threshold (Zone 3) is 90–100% of CP. Above CP you spend finite anaerobic capacity.
Why use power instead of pace for running?
Pace is distorted by hills, wind and soft ground, dropping on a climb even as effort rises. Running power reacts instantly to gradient and headwind, so even power is even effort.
How do I find my running critical power?
Stryd estimates running critical power automatically from your hard runs and races. You can also test it with two maximal efforts of different durations. Re-check it every few weeks as fitness changes.
Is running power good for trail and ultra running?
Yes. On steep terrain where pace is meaningless, running power gives one effort target across climbs and descents, so you ration effort over big vertical gain instead of surging early.
Sources
- Stryd, Running Power & the Critical Power model. Stryd's running power meter and CP-anchored five-zone running power framework.
- Monod & Scherrer (1965). “The work capacity of a synergic muscular group.” Ergonomics 8(3):329–338, the critical-power / W′ two-parameter model.
- Jones et al. (2010). Critical-power framework underpinning running CP and severe-intensity work above CP.