Learn about Training Score, Load, Fatigue, and other key metrics in Stride
Stride uses scientifically-backed metrics to help you train smarter. Here’s what each metric means and how to use it effectively.
Your Training Score is a measure of how much training stress a single workout creates. It’s based on:
Think of it this way: A Training Score of 100 represents roughly 1 hour at your threshold intensity.
Load represents your fitness level - it’s your average Training Score over the past 42 days.
Don’t increase Load by more than 5-7 points per week to avoid overtraining.
Fatigue shows how tired you are from recent training - it’s your average Training Score over the past 7 days.
Form is the difference between your Load and Fatigue (Load - Fatigue). It indicates your readiness to perform.
Target a Form of -5 to +5 for important races, but don’t stay there too long or you’ll lose fitness.
Your FTP is the maximum power you can sustain for approximately one hour. It’s the foundation for:
The heart rate you can sustain for approximately one hour, similar to FTP but for heart rate training.
Your heart rate upon waking, before getting out of bed. Lower generally indicates better fitness.
Your maximum achievable heart rate. Update this if you see higher values during very hard efforts.
Your Power Curve shows your best power output for every duration from 1 second to several hours.
Your anaerobic battery - how much work you can do above FTP before exhaustion.
Day-to-day variation indicates recovery status (synced from Whoop if connected).
Power divided by heart rate - shows fitness improvements when it increases for same effort.
The real power comes from understanding how metrics relate:
Remember: Metrics guide training decisions but always listen to your body. Feeling terrible with “good” numbers? Rest anyway.
Deep dive into balancing training stress
Configure your training zones correctly
Learn about Training Score, Load, Fatigue, and other key metrics in Stride
Stride uses scientifically-backed metrics to help you train smarter. Here’s what each metric means and how to use it effectively.
Your Training Score is a measure of how much training stress a single workout creates. It’s based on:
Think of it this way: A Training Score of 100 represents roughly 1 hour at your threshold intensity.
Load represents your fitness level - it’s your average Training Score over the past 42 days.
Don’t increase Load by more than 5-7 points per week to avoid overtraining.
Fatigue shows how tired you are from recent training - it’s your average Training Score over the past 7 days.
Form is the difference between your Load and Fatigue (Load - Fatigue). It indicates your readiness to perform.
Target a Form of -5 to +5 for important races, but don’t stay there too long or you’ll lose fitness.
Your FTP is the maximum power you can sustain for approximately one hour. It’s the foundation for:
The heart rate you can sustain for approximately one hour, similar to FTP but for heart rate training.
Your heart rate upon waking, before getting out of bed. Lower generally indicates better fitness.
Your maximum achievable heart rate. Update this if you see higher values during very hard efforts.
Your Power Curve shows your best power output for every duration from 1 second to several hours.
Your anaerobic battery - how much work you can do above FTP before exhaustion.
Day-to-day variation indicates recovery status (synced from Whoop if connected).
Power divided by heart rate - shows fitness improvements when it increases for same effort.
The real power comes from understanding how metrics relate:
Remember: Metrics guide training decisions but always listen to your body. Feeling terrible with “good” numbers? Rest anyway.
Deep dive into balancing training stress
Configure your training zones correctly