Speed endurance
Race sim70 min total
Your session
MAIN SET
4 x 300m
Speed endurance
RPE 8Rest: 5 min 30 s walk
For self coached athletes, 100m to 1500m
Intelligent training for sprint and middle distance.
Strydes is a personalised, adaptable training plan for track athletes. Running, Gym, Cross Training and Load Management in a single comprehensive program for 100m to 1500m events.
Join the waitlistComing to the App Store and Google Play in October 2026.
9:41
- 100
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- 800
- 1500
Built for the track. Every plan starts from your event, your goal race and your body type. Add 'B' and 'C' races as your season nears and the plan will adapt tapering so you hit your 'A' race primed for a PR.
When to lift? When to push? When to rest?
Strydes removes the guesswork.
Training for Sprint and Middle Distance is difficult. Events cross energy systems and have different power profiles, making it hard to know how to shape a session, a week, a block. It gets even more difficult when you layer in life's commitments. Strydes will guide you every step of the way.
- 01
The whole plan, personalised
Short to long or long to short? Plans are built from the ground up for your event, age, preferences and strength profile. A plan that is purely for you.
- 02
The complexity, removed
Quality sessions, gym work, tapering, and total load balanced for you. The hardest problem in self coaching, handled by Strydes.
- 03
Adapts by the day
Pulls back on signs of fatigue, pauses when injury strikes, and manages the return to training when you come back.
- 04
Flexes around your life
Busy weeks, important events, days when training simply isn't possible. Strydes adapts - key sessions stay protected and load stays managed.
- 05
Peaks you for your race
The season is built backwards from your target event, based on the training frameworks of the coaching elite and genuine sports science.
- 06
Every session explained
Warm up, main set, cool-down. What to do, and why. Customised guidance for each session.
Every session, explained
A complete track program: Running, Gym and Cross Training.
Each card includes the coach's note, so you understand the 'what, why and how' of each session. Targets are set from your current PB. Warm ups and cool-downs are specific to the session type and purpose.
Run session
9:41
Gym session
9:41
Cross training
9:41
Week view
9:41
INTELLIGENT COACHING
How are you feeling?
One quick daily check-in each training day. Good to go, and the session runs as planned. Not 100%, and a short check-in asks about sleep, soreness and energy. Your responses inform the coach, who will then finalise your day: as planned, eased, or swapped. An injury requires a closer look before anything is prescribed.
Try it. Tap an answer and watch the card change.
COACH'S CALLTUESDAY
Key session today
Your legs recovered well from Sunday's gym work, so today runs at full volume. Hold form on the last rep of each set.
on trackfresh
INTELLIGENT PROGRAMMING
When life happens, the coach decides what moves and what stays.
Block a day or move a session and the coach will reorganise the week around you. When sessions clash, you'll be given an option. Key sessions stay protected, load stays managed. You can focus on training.
Week 6, specific phase
Mon17
Tue18
Wed19
Thu20
Fri21
Sat22
Sun23
Rest
Rest
Easy
Easy run
SpeedHard day
Acceleration
Gym
Gym session
SpeedHard day
Max velocity
Gym
Gym session
Easy
Easy run
Race simHard day
Speed endurance 1
A normal week.
Load management
Load monitored for recovery and performance.
Load is recorded across track, gym and cross training. Strydes shows where your load sits against your base and how much your nervous system has left after a hard day. When load climbs faster than your base, your coach will flag it and the plan adjusts.
SHARE YOUR PROGRESS
Share cards designed for the track, not the road.
Celebrate the big and small milestones. Easily share sessions of any type, highlight fastest reps, toggle speed or pace, add your own comments.
Log a session, pick a photo, and share anywhere: Instagram, WhatsApp, Strava... or save to your album.
Masters athletes
Intelligent coaching for Masters track athletes.
A 50 year old sprinter is a first class athlete on Strydes, and the program is customised based on your individual profile. Wider spacing between hard days. Gym work sequenced around speed. Conservative load management, and a return to training protocol to help manage niggles and injury. Put simply, Strydes is built for masters sprint and middle distance athletes.
Your age changes the plan. It never lowers the standard.
- 40+Age band where recovery, session spacing and load defaults adjust for masters athletes.
- 7Days a week the plan is adaptive. Block a day for work or family and the week reshapes around your committments.
- AGTimes can drift with age, but performances can be benchmarked. Age graded performances built in for every race and time trial.
- 100%Of the plan built from your current PB, not what you ran when you were 25.
Train sharp. Race ready.
Strydes is targeting launches in the App Store and Google Play in October 2026. Join the waitlist and we'll write when the pilot opens.