Train smarter with Stride
Adaptive running plans based on Daniels' RUNNING Formula. Connect Strava, estimate your VDOT, and build a personalized plan toward your goal race.
How it works
From your first activity to race day in four simple steps.
Connect Strava
Link your Strava account or use demo mode to import sample activities instantly.
Infer Profile
We analyze your recent runs to estimate your current VDOT and fitness level.
Build Plan
Choose your goal race and date. We generate a Daniels-based phase plan with structured workouts.
Adapt & Improve
Sync new activities and let Stride adjust paces and progressions to keep you on track.
Features
Everything you need to structure your training and reach your race goals.
VDOT Estimation
Automatically estimates your VDOT from Strava activities using Daniels' performance tables.
Paces for easy runs, threshold workouts, intervals, and repetitions are calculated automatically.
Adaptive Plans
Daniels-based phase progression from base building to peak and taper.
Supports 5K, 10K, half marathon, and marathon with personalized weekly mileage and workout structure.
Strava Integration
OAuth connection with activity sync and automatic token refresh.
Pull in your runs and let the app adjust training paces based on actual performance.
Interruption Handling
Plan for vacations, illness, injury, or travel without losing progress.
Mark time off and Stride will reschedule workouts and adjust volume intelligently.
Tune-up Races
Add preparation races with automatic mini-tapers.
Use tune-up race results to update your VDOT and recalibrate the rest of the plan.
Weekly Editor
Inspect and adjust every workout in your training week.
Review planned paces, distances, and workout types with an easy-to-use weekly view.
Built on science, not guesswork
Stride uses Jack Daniels' RUNNING Formula — one of the most researched training systems in distance running.
Proven Phases
Base, build, peak, and taper phases designed for optimal race performance.
Precise Paces
Workout paces derived from your current VDOT, not arbitrary percentages.
Continuous Adaptation
Your plan evolves as your fitness changes, keeping every session purposeful.
6 x 1 km @ Interval pace (3:58 /km) with 2 min jog recovery
What is VDOT?
VDOT is a measure of your current running fitness developed by legendary coach Jack Daniels. It combines your VO₂max with your running economy into a single number that predicts your race times and sets your training paces.
Unlike a simple race predictor, VDOT accounts for the fact that two runners with the same VO₂max can perform very differently depending on their efficiency. The higher your VDOT, the faster you can run at every distance.
Stride uses your VDOT to automatically calculate personalized training paces for:
- Easy runs — Build aerobic base without fatigue
- Marathon pace — Goal race rhythm and long-run segments
- Threshold — Comfortably hard tempo efforts
- Interval — VO₂max development at 3–5 min reps
- Repetition — Speed and running economy work
Enter a recent race result below to estimate your VDOT and see your equivalent performances and training paces.