Pace vs HR vs Power

I’ve been training by HR for the past several months, but as I’ve been looking at training plans for what running challenges I may want to tackle next, I’ve been also looking at plans based on paces or power zones. So, I thought it would be a good time to go over some of the differences that stand out to me.
Training by paces
Strength - easy to apply. All you need is a gps watch or a stopwatch.
Weakness - doesn’t account for elevation, wind, or fatigue. Risk of overdoing it is higher
Training by HR
Strength - directly measures the effort your body is exerting
Weakness - there can be a lag between HR and quick changes in level of effort.
Training by Power
Strength - gives instantaneous feedback on the amount of energy your body is outputting. Accounts for changes in grade and wind.
Weakness - it’s not a direct measurement of how hard your body is working
Disclosures: I purchased the Stryd footpad with my own money. The Polar Grit X watch and the H9 chest heart rate monitor were provided for the purpose of review. No one is paying me to make this video or to include their products in the video. No one will have an opportunity to preview my footage or thoughts before the video goes up on youtube.
Stryd footpad www.stryd.com/
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[@kierenkd]

I train by pace on my quality days and heart rate zone on my easy days

[@EnvyTraxus]

i was just about to comment this, i do the same thing. the summer weather makes heart race much higher so my easy days are a lot slower than fall/winter easy days

[@piwo647]

Same here.

[@Hendrixski]

Do you use pace for hill repeats?

[@mrgq2000]

Power is an input measure while pace and heart rate are outputs. Power will not be affected by outside factors like temperature, humidity, wind, etc. Power will always be accurate and your pace and HR will then match whatever the power input is. Training with power will always be the best metric to use.

[@keeferification]

I think the best approach is to use all three simultaneously. Sure, one of these metrics may be your top priority, but using the other two as supporting metrics works great. Or even using the different metrics at different times, in different circumstances. I always find it fascinating comparing what I think I'm doing, to how fast I'm actually running, to as fast my heart is pumping, to what the Stryd says my force output is. Using all three lets you rule out any anomalies in the data and focus your efforts the best. If you have a Swiss Army Knife, why restrict yourself to only using the bottle cap opener? Just my 2C.

[@TheFODRunner]

Fantastic summary mate, top class as always! To elaborate on pace, as thats my training method.... and to expand on your drawback, rather than pace, if the weather is bad or I feel fatigued or any of the elements aren’t quite “working” that day, I train by a 4th method... effort. So if I’ve got repeats, intervals etc then I’ll train at “10k effort” or “half marathon” effort. This isn’t something I think new runners can use as a method but the longer you run and the more races you run, the quicker you learn what “effort” certain races / distances feel like and therefore over time you can start to translate this into your training 👌

[@davidfisher345]

RPE Method - Rate of Perceived Effort used alot by running coaches like me ...effort can be assessed on scale of 1 to 20 aka the Borg Scale. Many runners will use 1 to 10. I think RPE and Heart Rate can be used together.

[@TheFODRunner]

David Fisher that’s awesome to hear 👌 I’m sure they can be used together to good effect! I use this more as sometimes I train on trails and for me I can’t hit goal “road pace” due to the surface etc so I go by effort moreso. Over time I’ve learned roughly what translates from the trail onto the roads

[@NithinJawali]

Thank you for this. Now I’m happy I bought my stryd as my training is for marathon.

[@dewrunning]

Yes, a video, please, on how to populate those zones. I’ve “bonked” twice running marathons (but did finish) ... now trying MAF training, but after a couple of months, I’m not convinced if it is right for me (maybe going too slow or too fast) ...... so a power meter might help me find my threshold .... thanks Michael, and good information and video !

[@apocreg11]

I love my Stryd (first heard of it through you), the power number is useful but also the more accurate pace is invaluable!!!!

[@jimoconnor8597]

Great explanations on these differences. HR has so much variability that is really is tough to use daily. Heat, humidity, hydration, wind, outside 'life' stress, medications, etc. RPE is my go-to regardless of the run or workout. '10k, 5k, MP pace' can be different on how you feel that day and also is different in the summer months in the heat/humidity for me. Paces can vary by up to 60 seconds in our 100+ days. It just takes time to figure out RPE as a runner. Power seems to make the most sense but I have yet to buy something to monitor. Gotta get on that Stryd.

[@katebarnard9847]

It would be great if you could do the video you suggested in how to calculate the various zones. Super helpful!

[@seanmarshall5569]

Love your knowledge yet humility on this subject. A few things: 1) Running with others can really be an informative tool to learn your capabilities and populate those spaces. I personally find that I don't know what I am capable of until I gauge it with another runner's training. 2) The core of all this is balancing progress with health. We measure these things to push ourselves without causing injury or harm. Great stuff, Ko!

[@Dylan-jq7hu]

Just wanted to say that I agree with some comments, you are really watchable so thanks for your videos. I have just gotten back into running and it’s been up lifting. Also starting to training with power which I never have in the past. Cheers mate.

[@MohamadAsriMohamadAli]

With you on this. Some people see this as being too obsessive on the numbers but I believe if you know what you're doing and using the data to learn & improve, everyone is entitled to their own ways. Always, great content and discussion man. Big fan of yours. 😁

[@ericlancaster2889]

HR is a direct measurement of the stimulus provided. It takes into account heat, wind, trails/grade, rest, stress. Training by HR is a great way to ensure that the pace is exactly the stimulus you desire, no more or less. Some runners become frustrated with HR training, but putting aside ego will be beneficial for long term gains.

[@alanorcharton8855]

Thx - I have a power meter and never really knew how to use the numbers this helps - use HR all the time much more than pace especially to keep easy runs easy.

[@tsubakichan]

Super informative, and very thoughtful! I'd love to see a follow-up vid on determining the zones as a companion piece!

[@kofuzi]

Will do

[@gabesalvador]

Yes looking forward to your video on setting the zones!

[@miguelpfeffermann]

Overall having a good feel for your body and understanding to work with it, not against it, is key for longterm development. HR, Pace, Power, Lactate, SmO2, % of VO2max and so on are all helpful in guiding you to the right effort level, but your body just varies day by day and you will always have to slightly adjust accordingly.

[@julienbouillot6960]

I don't think I had ever heard anyone put pace, HR and power side by side. Great video. Thanks! Triathlon Taren has an episode on his podcast with Ben Kanute' s coach, Jim Vance, who specialises on power training. I recommend it if you want to learn more.

[@kofuzi]

I’ll take a listen!

[@eight10man]

Great video! Although I'm biased, I also believe training with a power meter is superior as you're able to target your prescribed efforts more accurately, and also model over time your accumulated fatigued to avoid overtraining and plan a steady training plan ramp rate. I highly endorse coach Steve Palladino's work and training plans. He's written many, many free-to-all articles about training and coaching by power on his Facebook Group, and will be writing a book about it all eventually.

[@hinsife]

Just got my stryd last week. And today is my personal best 5k! It sounds slightly complicated to check pace, heart rate and power. In reality they are simple metrics. They are not necessary, but it is so easy to benefit from them. Running for everyone

[@cjcruz7965]

Got me really interested in the stride pod. Also, the new camera has the video looking great!

[@MrPrestif]

Great video...I started to use Stryd few months ago and before I used mostly pace. I think power is way a superior method but I agree on the surface downside as well as the possible shoes dependability. That being said one thing I would like to see are better Stryd apps on different ecosystems and the possibility to create training from the phone/web. Another thing is the temperature and humidity that are influencing your running when high...in this case with the HR is easier to adjust...on Garmin there is a workaround you can play to consider them real time but it’s not an out of the box solution while on other devices you will need to calculate how much power to pull back or start to look the HR together with the power.

[@gtom84]

Stryd is not going in custom workout direction from the App. They have good quality training plans through ConnectIQ and workouts executed from the watches in the pipeline. Custom workouts are possible from the ConnectIQ app but the setup is limited to watch screen and buttons.

[@MrPrestif]

Tomáš Grygier correct but imho the lack of a solid in workout solution with all the platform (watches) is atm the biggest gap. I personally don’t like the system they have today and I reach the Garmin app to get done anything with intervals missing the indication in the run. Then the real time temperature and humidity adjustment although possible with a third party app, is something I would like to see in their app as well (Garmin/ Apple Watch etc). I love the pod but it really needs a step in the software to be more popular

[@anupparmar8764]

Great video as always. Definitely would like a follow up video on how you set up the zones for the 3 metrics. Thanks!

[@williamlunn-pigula7029]

Good video kofuzi, thanks for explaining what power is, i had absolutely no idea.

[@IainMabbott]

That was a really great video. Very informative. Thanks!

[@lhprx4]

Great information! I’m starting my marathon training today after 3 trimestral cycles improving my 5k, 10k and 21k times. 🏃‍♂️

[@kofuzi]

Very cool

[@RunningOtaku]

Great summary! This will be really helpful for your audience!

[@giodc8599]

Great insight, surely a topic that is very interesting. I did 2x 5km training plan on my Garmin coach and it was focused on pace. The result was training mostly at threshold, which i think was a bit of a waste. Since the 1st of Jan this year i've been following suggested workouts (they are fun and give you variety) and i selected them to be HR based. I think these are much better workouts since my level of effort is a bit more consistent. I'll stick to this method for some time, it seems to be helping me the most.

[@syedmatni4148]

Thanks kofuzi,very useful information and guideline..good job 🤜🤛😀👍

[@gtom84]

Great video as always! Just one note. I don't see how HR could be better representation of training strain than power. Power effort is still the same, running at 150W will be independent if running in the morning or afternoon, fasted or after coffee, in humid area or cold or hot temperature, fatigued or fresh. It will always produce the same stimulus. This can't be said about HR at all. Training according to HR zones is prone to various errors and can lead to maladaptation if an athlete has not learned listening to the body signals and effort levels. Power zones mitigates those possible errors in interpretation. This can be beneficial for a novice as well. Less chance of pushing too hard or not executing the workout properly.

[@EnvyTraxus]

I'd love a video of more in-depth into threshold vs intervals vs repetitions and what to use when to training fo 5k,10k,1/2 etc. But what you were talking bout in the end basically, like figuring out what my 5k pace should be

[@BenHelmsCreative]

I’d be interested in learning about your methods of calculating the zones. Other than letting my garmin forerunner tell me, I have no idea.

[@jacquescoby]

Yup I totally agree. I'm a new runner and still working on form and my flow, so I'd definitely like to know (pacing wise) how or where I should start.

[@thomasparkins6749]

Run a race (or time trial) then calculate your zones based on that. The best calculator is Jack Daniels VDOT

[@TheAnikdam]

Very well articulated!

[@paulcain1285]

Interesting video, I have the new Stryd Foot pod and I find the data really useful, especially as my main running routes are quite hilly. I think it gives you insights that help explain performance. I do find myself converting power to pace but it’s really helped me build my fitness. I prefer half marathon distances.

[@marsme7511]

Second.... Very interesting topic! Thanks for sharing your thoughts on this!

[@TheRunningRRT]

Great info! Very difficult sometimes to train at the right intensities, especially living in Florida with the heat and humidity. I’ve been using the Garmin pod but Haven’t really utilized the power number, will have to try and incorporate that into my runs from this point forward.I tend to train my heart rate when temperatures get really hot or I’m in the mountains, under ideal conditions I’ll train by pace.

[@per-erikskold6354]

Nice video, would for sure be interested in more info about zones, 5k pace etc in another video 👍

[@kofuzi]

Sounds good.

[@Minunmaani]

Great information, again! Thank you!

[@petercallow353]

Many thanks for a really useful video. Currently I use a mixture of RPE, pace and heart rate. Running intervals (

[@Oxbowphoto]

Great insight thanks!

[@L-dw5sx]

I get my best performance with power even if it means walking some hills keeping the power where I know it hurts beyond that I’m also in my aerobic heart rate zone at that power 👍

[@patricksmit8887]

I quote:"Power: Weakness - it’s not a direct measurement of how hard your body is working" I dont see this point, no matter what circumstances power shows what work you are doing. It might feel different under different circumstances (altitude, temperature, humidity) but that is because they influence your metabolism by toying with the cardio-vasculatory system. Heat needs dilation of veins in the skin, altitude reduces effectiveness of oxygen supply, forcing metabolism to make more lactic anaerobic contribution in order to perform the same work. But the good thing is that the environmental factors can be compensated for by training at a lower power target level than the usual condition (or higher if conditions are more favourable).

[@TomSzczepanski]

Great video! I've been loving my Stryd, it's exceptionally helpful for me to gauge my appropriate effort when training workouts up and down hills. You should check out Steve Palladino's training plans for use with a power meter, they're brilliant at getting the appropriate use out of training with power. I'd agree with someone else that your critical power looks a little low, if you're using Stryd auto calculator I've found it tends to estimate on the low side. Thanks again for a great video.

[@eight10man]

Another recommendation for Steve Palladino's work from me too, he's literally writing the Bible on Running training by power

[@JamesScottGuitar]

My two cents: For those that have access to a VO2 Max Test go do a test. You’ll learn so much from it.

[@JuanaVallSerra]

Mike, and fellow kofuzians, my two cents: ‘80/20 Running’ by M Fitzgerald (source studies by S Seiler, PhD).

[@Shevock]

I use heartrate and pace. I don't use power. Too much additional tech. Of course I do use a HR strap for accurate monitoring. So that requires additional tech too. I used HR for my marathon training and ultimately lost pace. But I can't say it was a failure because I finished. But, assuming I'd of finished (an assumption not 100% for 26.2) I'm fairly certain I'd have kept my leg turnover better through that marathon training.

[@Nonixification]

You need to get the Wind detection one, without that the stryd is just a pace calculator. For example you can run 5min/k pace with tailwind or 5min/k pace in headwind, and power can be 200w vs 250w (with old stryd both would be the same)!

[@linusfte9208]

I generally run by feel (nasal breathing) for my easy days and use a chest strap for harder workouts. But occasionally i wear a chest strap for easy days to guage my level of fitness and make sure my perceived level of effort correspond to my HR

[@Gluttonforpeace]

That truck was fucking huge lol

[@JamesScottGuitar]

Man, we have almost identical HR Zones!

[@UltraDad]

Hey Mike thanks for the info. I would be curious to learn the best way to figure out my zones? I've always (mistakenly) used what the device gives me even though I have to think there are good ways to fine tune them. Thanks!

[@nicholson21b1]

Definitely conduct a personal lactate threshold test and then input that number into various HR zone calculators you can find online. Lactate threshold test you can also find online. I found this to be the best way. Best of luck

[@bettstp]

I don't know much about the Styrd pod but I assume that doesn't take into account the weather (though I understand it can pickup wind). So essentially in a really hot summer zone isn't HR the only vaguely reliable indicator of effort out of these 3 things? Using a pace target will result in huge differences in effort between say a 50F day and a 100F day, and it seems the power reading from the Stryd would also be the same? The thing that would change in this scenario is the HR. The pace in 100F will be in an entirely different HR Zone, showing the far increased effort to sustain the pace. Again, not entirely familiar with the Styrd but the power concept is interesting for sure

[@kofuzi]

yup, unless you're intervals/reps are short. i discussed it a bit in today's video - Aug 20, 2020

[@bettstp]

@@kofuzi OK thanks, haven't caught up with your video today, will take a look

[@lukezobrist6760]

Run based on effort/feel and pace. If it’s an easy day run easy, if you feel good run faster or slower it’s okay. Same with hard workouts. It’s helpful tho to know what race pace and tempo pace feels like especially when getting ready for a race and trying to cover intervals in a certain time. There’s a lot of info about why heart rate training is inaccurate. Tom Schwartz the Tinman Coach talks about why. Your heart rate will vary based on time of day and can result in running too slow or too fast. Personally it seems like heart rate is extremely limiting. A lot of people who I know that train by heart rate run too slow no matter the workout and never push themselves when they feel good or bad.

[@kofuzi]

People who are naturally gifted at nailing easy pace, threshold pace, or race pace, mile after mile without a watch, are the most vocal about not allowing people who aren’t naturally gifted at it from trying to find another way.

[@lukezobrist6760]

kofuzi if you’re implying I’m natural gifted at nailing pace, I’m certainly not. There are plenty of times ive gone out too hard in a tempo and suffered from too much lactate buildup. But trial and error results in eventually finding that pace or better yet the feel of the effort. My main point is that heart rate can be limiting. I’ve trained with people who ran easy days at 8 flat based on feel. Their coach told them to train by heart rate, as a result their easy pace turned into 9:30-10:00 pace. Even when they felt good they held themselves back. They got bored, their form fell apart, and they didn’t improve much. I realize it can work for people but I wanted to voice my opinion. 20 years ago there were no gps watches, heart rate monitors, and stride pods. They ran based on feel and were extremely successfully.

[@sja45uk]

This video would have made more sense if it specifically included RPE (Rating of Perceived Exertion) on some scale, as the fourth metric. Strava explicitly allows you to rate your perceived exertion on a 10 point scale (not Borg), so you can ignore your heart rate and still get a training intensity.

[@kofuzi]

it's an interesting idea. i'm not familiar with rpe. is this analogous to how my polar watch will ask me after a run how it felt and give me a variety of smiley or not-smiley faces to choose from?

[@sja45uk]

@@kofuzi I guess so, I am not familiar with the polar, but it seems hard to have enough smilies to cover a decent range of exertions. The Borg scale is meant to cover the range 6 to 20 because they claim the value will be approx a tenth of your perceived (not measured) heart rate. I prefer a simple ten point scale, but as I run MAF I only use a couple of positions of the slider on Strava, at the bottom end of moderate perceived exertion.

[@coreyjoyner1372]

I dont have a power meter but I use pace and hr chest strap. Its so hot in humid in florida sometimes just have to go off effort. i used Jack Daniels for paces based on my 5K last month. I believe those paces for half and marathon are a little fast, but I also wont know until I try. We shall see.

[@eulogyforadream]

Great content as always. I'm contemplating getting a foot pod. This makes me want to get one. Have you tried any other foot pods besides Stryd? Stryd is so expensive. My Garmin gives me a cadence reading. How accurate do you think the reading is?

[@ksrowland]

I also use Stryd but for right now I use it to get more accurate pace and distance information as I find it superior to GPS. I don't really pay attention to power during the run (although it is interesting to nerd out on the data afterwards). I train with both heart rate and pace. I use heart rate for easy days and long runs to make sure I stay at or below about 140 bpm because the goal of these runs is aerobic development and recovery not speed. I run my workouts using pace because the goal of my workouts is to "get used to" or force the body to adapt to certain speeds like marathon pace, threshold pace, 5k pace, 10k pace etc. How do i know what paces to use?.....Thank you Daniel Running Formula tables 5.1 amd 5.2. I use the vdot number based on a recent race to establish training and racing paces and train at that vdot for a month or two before moving up to the next vdot. Racing tells you whether you are truly at that vdot or not. This has worked well for me but I am interested in trying a full training block by power at some time in the future. I am having a hard time committing to that now because ultimately what I care about in a race is time (which is essentially pace). Power seems one degree removed from pace to me.

[@tmcowley]

I know that max heart rate is supposed to be 220-age (201 in my case), but is there a more accurate way to calculate this? I have never got my HR above 190

[@giodc8599]

If you got a Garmin HRM Pro you can do a guided test where you will be asked to run at different paces. Your watch will sort out HR zones for you once you are done with the workout.

[@yeowmun]

Those wrist based power meter like Polar still replies on GPS. Hence in indoor track, may not work

[@ksteege]

Interesting and along the lines of what I thought - I am curious on how different things calculate Power - the Garmin software calculates it at around 200 units higher? Are they using the same unit of measurement? What are they using as an algorythm to calculate it in each case I love the data work but its funny how we all kind of fall back to pace and distance, because its something the immediately makes sense to ourselves and others. How far? how fast?

[@vilasorda]

Interesting video. Thanks. What is more accurate a chest strap or an arm band?

[@Captainsparkist]

There is some lag on the STRYD power meter, especially when going up hill but it is only 15 seconds and much less than it takes for HR.

[@Running4Fitness]

Mike...not clear how you calculate your power zones in the device?

[@musicplaylistguy527]

When it comes to weightlifting changing the reps to high reps low weight doesn't achieve a more toned physique. You're diet changes your body compostion. I undestand what you are trying to say still though.

[@Julie-my6ds]

When you have a resting heart rate of 100 it really messes up the heart rate training zones 😂 (my resting heart rate is normal for me and not the sign of any health issues I've had it all checked out. Im fit and healthy, just a high heart rate, which isn't that unusual, apparently).

[@grahamtricker4103]

That is really interesting. Do you have the info i.e. power readings from your Stryd displayed on your sports watch so you can see your power readings while your running?

[@gtom84]

There are many watches which can display data from Stryd, link support.stryd.com/hc/en-us/categories/360003569073-Compatible-watches-with-Stryd

[@grahamtricker4103]

@@gtom84 Thanks. I assume you can observe the data in real-time while running and not just evaluate it after the run on your phone, tablet, PC etc.

[@gtom84]

@@grahamtricker4103 Yes exactly. You can see any Stryd metric on the compatible watches as a data field.

[@plox2030]

I've read that some Polar watches have built-in power meters. Do you know how they compare with the Stryd footpod? I like the prospect of running power metrics after cycling training, where it's indispensible.

[@gtom84]

There are couple of advantages of Stryd. It accounts for Wind resistance. It provides both instantaneous power and pace. It measures other advance metrics like Ground Contact Time, Leg Spring Stiffness, Power Form which can be good indication of improving or declining Running Efficiency. Polar watches don't count in wind resistance, power readings from wrist are responding slower to the effort and pace, distance still depends on GPS.

[@stu517]

i use the stryd and hr. try to stay with the power but sometimes the hr tells me i'm tired or just not there so that being the case i readjust

[@stevebailey1682]

Do you still use the Stryd pod on your runs?

[@Stringdude86]

I think your power metrics are a bit off, did you wear that on your FKT run? I think your wattages should all be about 15-20 higher

[@kofuzi]

I did. My power was in the low 230s at the outset and around 215 towards the marathon mark. My CP is current, but it hasn’t updated since May.

[@Stringdude86]

kofuzi thanks for the clarification!

[@eight10man]

Hi Eric, you can't compare Wattage from Stryd between two different runners, unless their "weight setting" inside Stryd Powercenter is the same. Stryd's algorithm for coming up with a power number has - amongst many sensors - also the manually inputted personal weight as input to the calculation. But you can compare "W/kg" between runners by dividing the Wattage by their "weight setting" (not they're actual weight..). And because of this quite simply you can rank runners on their FTP/CP in W/kg to see who is the "stronger" runner; 5 W/kg for a CP is very strong and about 3.5-4 W/kg is a hobby runner I think (don't quote me on this).

[@Stringdude86]

Ruben Philipse great info, I had no idea. Very much appreciated!

[@gtom84]

W/kg in running is not the holy grail as it is in cycling. You can have to 4W/kg runners and one can be much faster than the other. Because of Running Efficiency.

[@lemino10]

Looking for a marathon MAF training program. Any suggestions? Thanks.

[@ericlancaster2889]

Extramilest

[@ryanyap8859]

How/ what do you use to determine your different HR zones? Thanks!

[@kofuzi]

Coming up. It’ll appear controversial, but I’ll do it

[@ryanyap8859]

kofuzi Thanks! Looking forward to this one! 👍

[@tamsterthehamster4384]

Does anyone know good track spikes for under 70 dollars I really need it for my 7th grade track season

[@TheSloanlogic]

Having done all 3 I can say power and Stryd are by far superior to any other training method. MAF is outdated, and not a reliable metrics on many, many levels. For example, even if you “add 10” here or there to get your number-if you compare a MAF number with 2 people the same age but with different abilities and genetics you cannot expect the same MAF number to work. It pains me to see you training with MAF and not use your Stryd to it’s full potential Stryd. I remember pushing you to get a Stryd. Duration on your feet and using % of your critical power / FTP is such a better way to go. You ask two people of different fitness and ability to run 10miles that’s a huge difference for a beginner and a sub elite athlete. And doesn’t take into account terrain. But if you say run an hour and a half at 80% you’ll see the same benefits for both runners. And when you have your FTP correct pace usually lines up. The Stryd auto CP is amazing too. I made the switch and have seen incredible progress. The power based workouts are so much harder and efficient than any pace based or MaF training. Hit me up if you want to know more about which plans. And Stryd’s support is top notch. Hope this helps! Good luck.

[@kofuzi]

I hear you. You’ve been consistent with your advice. I appreciate that

[@TheSloanlogic]

kofuzi I hope it was constructive. Not a dig. I’m bummed I was supposed to run Chicago this year. Ah well, looking at 2021.

[@TheSloanlogic]

kofuzi finalsurge.libsyn.com/steve-palladino

[@sea263]

what is your preferred power meter and what is recommended for Garmin 230 watch

[@kofuzi]

If I recall correctly, that Garmin is not compatible with power meters. I haven’t tested the Garmin footpod specifically or the watch you reference, but when I tested the Garmin 245, I was unable to get it to connect to my Stryd footpod

[@sea263]

@@kofuzi THANKS 🦶

[@borischakalov7973]

what's a kilometer per mile and how fast it is?

[@kofuzi]

Super fast

[@jiannanhuang4974]

Somehow, your arms and shoulders seem to have some serious muscle gains...

[@kofuzi]

I have been eating more

[@runningadventures3376]

You are definitely not a weight lifter/bodybuilder 😂 But I think runners will definitely get your point👍

[@kofuzi]

I have been affirmatively avoiding the gym since the turn of the century

[@runningadventures3376]

kofuzi I have been lifting for ten years before converting to nearly full time running (1-2 times per week strength training) and I can confidently say: running does not hurt your overall strength. I found that my Gym results actually improved through running. Strength training can maybe enhance someones running by small margins but I feel like mobility work is much more important.

[@dazdarren9926]

First

[@ricodelavega4511]

no

[@kofuzi]

Yo!