Running threshold intervals & speed at altitude | Stryd footpod - Stephen Scullion - Olympic marathoner

Aug 13, 2025

Intro

This is a quick summary of Running threshold intervals & speed at altitude | Stryd footpod from Stephen Scullion - Olympic marathoner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Power over heart‑rate: Stephen shows how the Stryd footpod gives instant power feedback, letting you stay in the right intensity without waiting for heart‑rate lag.
Simple training philosophy: Keep your sessions consistent (same interval length, same power target) so you can clearly see what’s working and what isn’t.
Altitude adjustment: Power zones at 6,000 ft are a little lower than sea‑level; use the same power target and let the slower speed tell you you’re still in the right zone.
Mix of threshold + speed: After the main threshold repeats, add a few short, faster reps to keep the legs sharp.

Workout Example

Segment	Distance	Target Power	Pace/Speed	Rest
Warm‑up	4 km easy jog + strides	–	Comfortable – about 60‑65 % of max HR	–
Main set	5 × 2 km repeats	~380 W (LT1 at altitude)	Expect the 2 km to be slower than sea‑level; focus on staying at the power number	2‑3 min jog recovery
Finish	4 × 400 m fast reps	~620 W (optional)	Aim for 62‑64 seconds per 400 m	90 s easy jog between reps

How to use: After a few sessions, your Stryd will automatically calculate your power zones. Set the 2 km repeats to the power you see for LT1 (around 380 W for Stephen). Monitor the power readout every 50‑100 m to stay on target. The 400 m bursts add speed work without over‑taxing your threshold.

Practical Tips

Check your profile: Make sure your weight and height are up‑to‑date in the Stryd app; otherwise power readings can be off.
Use power for hills: When running rolling hills, aim for a steady wattage (e.g., 280 W) rather than a specific pace.
Compare sea‑level vs altitude: Note the slower pace at the same power; that tells you the altitude effect.
Replace a lactate test: Repeating 2 km intervals at a set power can serve as a field test for your threshold.

Closing Note

Give this power‑driven threshold session a try on your next training day – adjust the wattage to match your own zones and feel the instant feedback. You can easily customise the intervals in the Pacing app to fit your schedule and goals. Happy running! 🎉