Settings
Your zones
Every target in the app comes from these: power for rides, pace for runs and swims, heart rate when there's no power. Change one here and it's used everywhere.
FTP
Your Functional Threshold Power — every %FTP target across the app is calculated from this.
—
watts
Not sure of it? Take a Ramp Test. We'll also suggest a new FTP when your rides show you've got stronger.
Weight
Used to show your power-to-weight ratio (W/kg) — a useful fitness benchmark alongside raw watts.
—
kg
Running threshold pace
The pace you could hold for about an hour. It's the running version of FTP, and it turns your runs into TSS so they count in Fitness and Form.
—
/km
Not sure? Enter a recent 5K time and we'll work it out:
Swim CSS pace
Critical swim speed: the pace per 100 m you could hold for about 30 minutes. It's the swimming version of FTP. It sets the paces in your swim sessions and turns swims into TSS.
—
/100 m
Not sure? Swim a 400 m and a 200 m time trial (rest in between) and enter both times:
Threshold heart rate
The heart rate you could hold for about an hour on the bike. Rides from Strava with heart rate but no power use it to work out TSS. Leave it empty and we'll estimate it, from rides with both power and heart rate first, or from the highest heart rate we've seen.
—
bpm
Strength
My equipment
TrainerStrength only offers weights you own, and picks exercises you can do with them. Leave a row unticked if you don't have it.
to kg in kg steps
to kg in kg steps
Lifting experience
Sets how heavy the first guess is when you try an exercise for the first time. Your body weight above is used too.
Riding
Trainer
Pairing here just remembers your trainer's name for convenience — you'll still connect and control it live from the Live Ride page each session (that's a Bluetooth requirement, not something we can skip).
Not paired
Power display smoothing
Raw power jumps around a lot pedal stroke to pedal stroke - this smooths the number and charts on Live Ride over a short rolling window, so it's actually readable while riding. This only affects what's displayed; the exact data is still what gets saved and exported.
Connections
Session reminders
A notification with today's session at a time you choose, and a nudge in the evening if it's still not done, so you can move it to tomorrow.
Checking…
Calendar feed
See your planned rides and runs in Google, Apple or Outlook Calendar, next to work and family. It updates when your plan changes.
Checking…
Strava
Upload your rides to Strava in one tap, and bring in your runs and rides from other apps or outdoors automatically, so they count in your training load. Rides recorded here aren't brought back in twice.
Checking…
Connected to the wrong Strava account? Disconnect here, then log out of strava.com in your browser (or use a private window) before pressing Connect again — Strava connects whichever account you're signed in to.
Account
Subscription
Manage your billing directly with Stripe — update your card, view invoices, or cancel your subscription any time.
Communications
Delete account
Permanently deletes your account and all your data — FTP, weight, ride history, custom workouts, and your Strava connection. This can't be undone.