# The Outsiders --- ## Updates and Announcements ### Set training goals + new languages and Apple Watch Complications December 23th 2025 # Set training goals + new languages and **Apple Watch Complications** ![]() To support the start of 2026, we’re introducing Training Goals, a more structured way to set and track longer-term objectives. The feature will be available on the App Store from December 29 on. You will be able to: - Choose a workout type - Select a metric: total distance, total duration, total active energy, total training load, or total elevation gain - Define a time frame: week, month, or year The feature is designed to support deliberate training decisions, provide context for your training. **Now available in 10 languages** ![]() Version 1.4 expanded The Outsiders to a broader international audience. We are super happy the app is now available in German, Italian, French, Spanish (Mexico), Brazilian Portuguese, Japanese, Korean, Chinese Simplified, and Chinese Traditional. **Apple Watch Complications** ![]() Apple Watch complications were one of the most requested features for the app, and we have added two about a month ago. They make for a quick, glanceable insight directly from the watch face, designed to help you stay informed without friction. The two complications, that come in various forms, are: - Training Readiness - Training Load Ratio And that is it for our last 2025 recap. **Thank you for supporting us along the way. Here’s to a happy, healthy, and content 2026! See you on the other side.** --- ### Apple Watch App Marks The Outsiders’ Full Launch # Apple Watch App Marks The Outsiders’ Full Launch **Ljubljana, November 12th 2025 - The Outsiders is a performance training app for athletes who train with intent, and value refined, thoughtful design. Built on hand-picked data that’s relevant, reliable, and kept entirely with the athlete, read from Health - never stored or shared - it turns training data into actions that help athletes reach their potential. With the new Apple Watch app, The Outsiders brings its core feature, Training Readiness, straight to the wrist. ** ![]() **Today's Topics** The Outsiders Version: 1.3 Out: November 12th 2025 - Official Launch - New Apple Watch App: Training Readiness on your wrist Version 1.0 cheekily launched alongside iOS 26 on September 15. Since then, The Outsiders has grown through meaningful updates (e.g. Cycling Power Zones, Dynamic Charts, continuous UI/UX improvements,…) and has found an engaged early audience. With today’s release introducing the Apple Watch app, The Outsiders is ready to step out of its soft-launch phase. *“The Apple Watch app marks the next step in our development, the point where the product feels mature enough to stand next to other fitness apps in its niche,” said **Katarina Lotrič**, Co-founder & CEO. “We built this app for athletes who don’t need motivation; what they need is meaningful insight into how training-ready they are. We’ve got the OG outsiders in the office, and seeing their wish list echoed by early adopters is a good sign we’re moving in the right direction.”* ### New Apple Watch App: Training Readiness on your wrist Our new Apple Watch app centers on Training Readiness (it comes with a beautiful animation), the feature that interprets recovery and recent training load to show how ready you are to train. It gives athletes a clear sense of their daily form and helps them decide their next move. Alongside Readiness, The Outsiders Apple Watch app also displays: - 7-day **Training Load Ratio (TLR)** - 7-night **Sleeping Heart Rate** - 7-night **Heart Rate Variability (HRV)** - 7-night **Wrist Temperature** - 7-night **Respiratory Rate** - 7-night **Blood Oxygen** - Recent nights’ **Sleep** More on app features [here](https://docs.google.com/document/d/1N01ljG0QkiPr0_6RupbK5yyW4M8PryM4KaiVQcpBOgw/edit?usp=sharing). We will be adding **Training Readiness Complication** ensuring athletes have their daily status visible at all times with one of the next updates. We’ll continue to evolve The Outsiders with a clear focus: building a tool that makes training decisions simpler, smarter, and more deliberate. By the end of the year, you can expect localization in nine languages, and some feature upgrades. If you’d like to stay in the loop, it’s best to follow our [subreddit channel.](https://www.reddit.com/r/theoutsidersapp/) Pro tip: for the app to do its job well, wear your Apple Watch overnight and record your training. --- ## The 'Today' tab ### What is The Outsiders? # What is The Outsiders? **The Outsiders** is a performance training tool for iPhone and Apple Watch designed for athletes who train with intent. It synthesizes your workout data with recovery metrics to provide clear, actionable guidance on how to optimize your performance and prevent injury. ## What The Outsiders Is The Outsiders acts as your personal performance hub, transforming complex health and activity data into simple insights. It focuses on the relationship between stress (training) and recovery (sleep and wellbeing) to help you understand your body's capacity for performance. The app is built around several core components: - **Training Readiness:** A daily score that tells you how prepared your body is for a workout, based on recent training load, sleep quality, and key body metrics. - **Training Balance:** Uses Training Load Ratio (TLR) to track the balance between your short-term training stress and long-term fitness, helping you manage progress while minimizing the risk of overtraining. - **Wellbeing & Recovery Analysis:** Monitors vital body metrics from your Apple Watch during sleep—such as Heart Rate, HRV, and Wrist Temperature—to provide a detailed picture of your nightly recovery. - **Centralized Workout Log:** Consolidates all your completed workouts, allowing you to track your activity and analyze performance over time. ## Why It Matters By combining training load with recovery data, The Outsiders helps you move beyond simply tracking activities. It provides the context needed to make smarter training decisions. You can use the app to: - **Train with Confidence:** Know exactly when your body is primed for a high-intensity session and when it's better to focus on active recovery or rest. - **Reduce Injury Risk:** Avoid the pitfalls of overtraining by keeping your training load in a productive and sustainable range. - **Unlock Your Potential:** Understand how sleep and other recovery factors directly impact your ability to perform, allowing you to make lifestyle adjustments that support your athletic goals. ## Summary This article provides an overview of The Outsiders app, a performance tool that helps athletes optimize their training. It explains how the app uses Training Readiness, Training Balance, and detailed recovery metrics to offer daily guidance on when to push and when to rest, ultimately helping you improve performance and avoid injury. ## Related - [Understanding your daily dashboard](/the-today-dashboard/understanding-your-daily-dashboard) - [What is Training Readiness?](/training-readiness/what-is-training-readiness) - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) --- ### Understanding your daily dashboard # Understanding the Today tab The **Today** tab is the first screen you see when you open the app. It serves as your daily command center, providing a comprehensive, at-a-glance summary of your training readiness, recent workouts, and key wellbeing metrics. Check it each morning to make informed decisions about your training for the day. ## Training Readiness At the top of the screen, you'll find your current **Training Readiness** score. This percentage indicates how prepared your body is for training, based on a combination of your recent training load, sleep quality, and body metrics. Tap the **info icon ⓘ** to get a detailed explanation of the score and the different readiness levels. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/b6b329f69fe061a3cf5b44a11373c38029e183bd483984cacc9e1f43b5b249c7_6332f061.webp) ## Today's Workouts This section lists all workouts you've completed on the current day. Each entry shows the activity type (e.g., Tennis), the date, and the duration. Tap on a workout to view its detailed summary. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/4cf1fdf3004f8fba83600e61109c019756cae078f4c35633453ca34e7b8ead76_bc44b0f6.webp) ## Training Balance The **Training Balance** card displays your current **Training Load Ratio (TLR)**, which helps you manage your training load to avoid overtraining and injury. The card shows your TLR value, its current zone (e.g., Optimal), and a mini-graph of your recent trend. Tap the card to access a detailed analysis. - **Historical Graph:** View your TLR trend over the last 7 days, 4 weeks, or 6 months. - **Selected period Overview:** See your average, maximum, and minimum TLR for the selected period. - **Zone Breakdown:** Analyze the percentage and number of days you've spent in High Risk, Medium Risk, Optimal, and Detraining zones. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a39d6e0979f08954db610c422aa81d21d8c6c2206d6c1ce24e6a105bfaa5312c_50fc1303.webp) ## Wellbeing - Body Metrics The **Wellbeing** section provides a snapshot of five key body metrics captured while you sleep. These metrics are crucial inputs for your Training Readiness score. Tap any metric to open a detailed view with historical data, personalized normal ranges, and trend analysis. - **Sleeping Heart Rate (bpm):** Your heart rate, recorded during your sleep. - **Heart Rate Variability (ms):** A measure of your body's response to stress. - **Wrist Temperature (°C):** Your skin temperature, which can indicate recovery or illness. - **Respiratory Rate (br/min):** The number of breaths you take per minute. - **Blood Oxygen (%):** The percentage of oxygen in your blood. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/402801241280effe036f07b636da2b147fb0984149dabe33122e19a76f8bb4b1_662b5ea9.webp) ## Recovery The **Recovery** section summarizes your previous night's sleep. It displays a quality rating (e.g., Good) and the total duration. Tap this card to access the full **Sleep Report**, where you can analyze your sleep stages, duration, consistency, and overlay body metrics on your sleep timeline. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/ccc30d8aaa2c974e8a6a0e4041823da2a63335aa4263112dfcabdcd88996a9a9_8c4d5724.webp) ### Tips for Using This Section Make it a habit to review your **Today** dashboard every morning. Pay close attention to your **Training Readiness** score and the trend in your **Training Load Ratio** to decide whether to push hard, train moderately, or take a recovery day. ## Summary This article provides a comprehensive tour of the **Today** dashboard, your daily hub for performance insights. It explains how to interpret key sections like Training Readiness, Training Balance, Wellbeing metrics, and Recovery to make smarter, data-driven decisions about your daily training and overall health. ## Related - [What is Training Readiness?](/training-readiness/what-is-training-readiness) - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) --- ### How to View Today's Completed Workouts # How to View Today's Completed Workouts The **Today** tab provides a quick and convenient summary of all your activity for the current day. This guide shows you how to find and view any workouts you have completed today. To follow these steps, you will need to have at least one workout logged for the current day. 1. From the app's main screen, ensure you are on the **Today** tab. 2. Scroll down past the **Training Readiness** and **Training Balance** sections until you see the **Today's Workouts** heading. 3. All workouts logged for the current day will be displayed in this section. Each entry shows the workout type, date, and duration. 4. Tap on any workout in the list to open its detailed summary page. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/4cf1fdf3004f8fba83600e61109c019756cae078f4c35633453ca34e7b8ead76_bc44b0f6.webp) ## Summary This article explains how to locate and access your completed workouts for the current day directly from the 'Today' dashboard. This feature allows for immediate review of your daily training sessions, providing a streamlined way to check your performance without navigating to your full workout history. ## Related - [Understanding your daily dashboard](/the-today-dashboard/understanding-your-daily-dashboard) - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) --- ### Customize your 'Today' tab view # Customize your 'Today' tab view This guide shows you how to personalize the dashboard on your **Today** tab. By choosing which metrics to display and in what order, you can create a focused view that highlights the data most important to your training and recovery. 1. From the **Today** tab, scroll to the bottom of the screen. 2. Tap the **Customize** button. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/4380206352c7379e780938cb720ec7a7e4ab11bffd72e86792fd16bd4ed3ba51_945e521a.webp) 3. On the **Customize** screen, use the toggles to show or hide different metrics and sections. For example, you can add new cards like **Training Form**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/dd5cf7a2728b3a7e0c4bc705c256a8aa2d20ccc00b4f564d1eeedb37551df622_70afb5b1.webp) 4. To change the order of the cards, tap and hold the drag handle icon on the right side of a metric and move it to your preferred position. 5. Close the **Customize** screen to return to the **Today** tab and see your updated dashboard. ### Tip If you want to revert to the original dashboard layout at any time, tap **Reset Layout** at the bottom of the **Customize** screen. ## Summary Personalizing your **Today** tab allows you to create a focused dashboard tailored to your specific training goals. This feature enables you to show, hide, and reorder key metrics like Training Form, Body Metrics, and more, ensuring you see the most relevant data at a glance. ## Related - [Understanding your daily dashboard](/the-today-dashboard/understanding-your-daily-dashboard) - [What is Training Form?](/training-balance/what-is-training-form) - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) --- ## Training Readiness ### What is Training Readiness? # What is Training Readiness? **Training Readiness** is your daily score indicating how prepared your body is for training. It goes beyond subjective feelings to provide a data-driven recommendation, helping you decide whether to push hard, maintain, or focus on recovery. It provides a holistic view of your body's state by synthesizing data from multiple sources. It’s not just about how you feel; it’s about what your body's data says. The score is a percentage that reflects your actual, personal capacity for a given day, not a generic baseline. It is calculated by looking at: - **Recent Training Load:** How much stress your body has been under from recent workouts. - **Sleep Quality:** The duration and restorative value of your previous night's sleep. - **Body Metrics:** Key physiological indicators like Heart Rate Variability (HRV), sleeping heart rate, and wrist temperature. - **Short-Term Trends:** Any recent shifts or unusual patterns in the metrics above. ## Why Training Readiness Matters Your Training Readiness score helps you train with intent. It provides objective, actionable guidance to know when your body has recovered and is ready to adapt to a tough workout. This helps you make consistent progress while minimizing the risk of overtraining, illness, or injury. By following its guidance, you can make smarter daily training decisions. A high score is a green light to tackle a challenging session, while a moderate or low score suggests that a lighter day or complete rest would be more productive for your long-term fitness goals. ## How Training Readiness Works Each morning, the app analyzes the data collected from your workouts and your smartwatch during sleep. It weighs each factor—such as your training balance, sleep stages, and HRV trends—to generate your readiness score. This ensures the recommendation is tailored specifically to you and your body's current condition. ## Summary Training Readiness is a holistic daily score that evaluates your body's preparedness for exercise by analyzing your training load, sleep quality, and key body metrics. It provides clear, data-driven guidance on whether to train hard, take it easy, or rest, helping you optimize performance and avoid overtraining. ## Related - [Interpret your Training Readiness score and levels](/training-readiness/interpret-your-training-readiness-score-and-levels) - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) --- ### Interpret your Training Readiness score and levels # Interpret your Training Readiness score and levels Your Training Readiness score provides a daily snapshot of how prepared your body is to train. Located prominently on the **Today** tab, this score synthesizes your recent activity and recovery data to help you decide whether to push hard, maintain your current load, or focus on rest. ## Understanding Your Score and Levels The **Today** tab displays your readiness as a percentage, accompanied by a summary level like "Moderate Readiness." For a detailed explanation of what your score means, tap the **info (i) icon** next to the readiness title. This opens a screen that defines the five distinct readiness levels. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/b6b329f69fe061a3cf5b44a11373c38029e183bd483984cacc9e1f43b5b249c7_6332f061.webp) Each level provides specific guidance for your day's training: - **Prime (above 95%):** Your recovery is strong. You are ready for most training sessions, including structured intervals and longer endurance work. - **High (75% to 95%):** You are well-recovered and ready for most training sessions. This range supports strong performance and continued progress with moderate to high-intensity workouts. - **Moderate (50% to 75%):** Recovery is decent but not flawless. You can train, but it's best to stay within your usual load. This level is better suited for steady efforts or technique work rather than maximal anaerobic pushes. - **Low (25% to 50%):** Your recovery is lagging, and signs of stress may be showing. It is recommended to skip the intensity and use the day for light aerobic work, active recovery, or complete rest. - **Poor (below 25%):** Recovery is at its lowest. Fatigue is high, and the risk of injury increases significantly if you push. Rest is not optional; it is the only way to progress. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/e950d0e28256170180b6dcdf1410b85ab663ab22251a7be28dabc2fe5564ba6e_0c2e0e37.webp) ### Tips for Using Your Score - **Use it as a guide:** The score is a powerful data-driven suggestion, but always listen to your body. How you feel is an equally important factor in your training decisions. - **Check the inputs:** If your readiness score is unexpectedly low, review your recent sleep data, training load, and body metrics to understand the contributing factors. - **Consistency is key:** Wearing your smartwatch consistently, especially during sleep, ensures the app has the high-quality data needed to provide the most accurate readiness score. ## Summary This article explains how to interpret your daily Training Readiness score and understand the five corresponding levels. By using this feature, you can make smarter, data-informed decisions about your training intensity, helping you to balance stress and recovery, optimize performance, and reduce the risk of overtraining. ## Related - [What is Training Readiness?](/training-readiness/what-is-training-readiness) - [Understanding your daily dashboard](/the-today-dashboard/understanding-your-daily-dashboard) - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) --- ## Training Balance ### What is Training Load Ratio (TLR)? # What is Training Load Ratio (TLR)? **Training Load Ratio (TLR)** is a key metric that helps you track the balance between your recent training effort and what your body is adapted to handle. It serves as a crucial guide for managing your training load, helping you avoid overtraining and injury while ensuring consistent progress toward your goals. ## What Training Load Ratio Is Training Load Ratio, often abbreviated as TLR, is a numerical value that compares your short-term training load to your long-term training load. Think of it as a way to measure the relationship between your current fatigue and your overall fitness. It's a powerful tool for assessing whether you are increasing your training load at a sustainable rate, maintaining your current fitness, or pushing beyond your capacity. ## How Training Load Ratio is Calculated TLR is calculated by comparing two key metrics: your Acute Training Load (ATL) and your Chronic Training Load (CTL). The formula is essentially ATL divided by CTL. - **Acute Training Load (ATL):** This is the weighted average of your training load from the past 7 days. It represents your short-term fatigue and how much stress your body has recently endured. - **Chronic Training Load (CTL):** This is your 42-day weighted average load. It reflects your long-term fitness and what your body is currently conditioned to handle. The calculation uses an exponentially weighted moving average, meaning that your most recent workouts have a greater impact on the score than older ones. This ensures the ratio accurately reflects your current state. ## Why Your TLR Matters Monitoring your TLR is essential for smart, effective training. A TLR in the optimal range (often between 0.8 and 1.3) suggests a solid balance of stress and recovery that supports progress. A TLR that is too high (e.g., above 1.5) signals that you're increasing your training load much faster than your body can adapt, significantly increasing the risk of injury or overtraining. Conversely, a consistently low TLR indicates that your training load is decreasing, which may lead to a loss of fitness (detraining). ## Summary This article explains Training Load Ratio (TLR), a metric that balances your short-term training fatigue against your long-term fitness. By comparing your 7-day acute load to your 42-day chronic load, TLR provides crucial insights to help you manage your training intensity, prevent injury, and ensure sustainable progress. ## Related - [Understand TLR zones and risks](/training-balance/understand-tlr-zones-and-risks) - [Analyze your Training Load Ratio history](/training-balance/analyze-your-training-load-ratio-history) - [What is Training Readiness?](/training-readiness/what-is-training-readiness) --- ### Analyze your Training Load Ratio history # Analyze your Training Load Ratio history The Training Load Ratio (TLR) history screen provides a detailed look at your training balance over time. You can access this screen by tapping the **Training Load Ratio** card on the **Today** tab. Use this view to identify trends, understand how your body is adapting to stress, and manage your training to avoid overtraining or detraining. ## Navigating the TLR History Chart The main chart visualizes your TLR value over a selected period. The colored zones indicate different levels of training stress, from Detraining to High Risk. You can adjust the time period you are viewing to analyze both short-term and long-term trends. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a427a6ea0bcff88e4b03fa302f34fd5aca8a010dec0be0fec12c8b64fbff6fdc_dae4eafa.gif) - **Date Range Selector:** Use the left and right arrows to navigate to previous or subsequent time periods. - **Timeframe View:** Tap the button in the upper-right (e.g., **4W**) to switch the chart's view between **7 days**, **4 weeks**, or **6 months**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/56de68f697f9e66311d1e2ad08cb85a0c830c1fe1cbc9ca567da6be29fe736a9_b5d23466.webp) ## Selected period overview Below the chart, you'll find a summary panel that provides key metrics for the selected time period. This offers a quick snapshot of your training load extremes and your overall average. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/74f6d6c551060bb20a509a7f05a30814f83d5236b7ffa22f597342ec1927898d_0c3bda9b.webp) - **Average:** The average TLR value across the entire period. - **Max:** The highest TLR value reached during the period, indicating your peak training stress. - **Min:** The lowest TLR value, often corresponding to rest or recovery periods. ## Training Load Ratio Zone Breakdown This section breaks down how much time you've spent in each TLR zone, shown as both a percentage and the total number of days. This helps you quickly assess whether your training has been productive, too strenuous, or insufficient. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/cee98373ab73d05cde1128852f97140c5382e9856e7c25023a09dd9a3ae6ab88_ebd9499b.webp) - **High Risk:** Training load is very high, increasing the risk of injury or overtraining. - **Medium Risk:** A strategic overload zone that can be productive but requires careful monitoring. - **Optimal:** The ideal balance of stress and recovery that supports sustainable progress. - **Detraining:** Training load is low, which may lead to a loss of fitness if sustained for too long. ### Tips for Using This Section Regularly check your TLR history to ensure you are spending most of your time in the **Optimal** zone. Use the 6-month view to identify long-term patterns, such as periods of high fatigue or extended recovery. If you see frequent spikes into the **High Risk** zone, consider incorporating more rest days or lower-intensity workouts to prevent burnout. ## Summary This article details how to use the Training Load Ratio history screen to analyze your training balance over different timeframes. By understanding how to navigate the chart, interpret key metrics, and review your time in each zone, you can make more informed decisions to optimize your training, drive progress, and reduce your risk of injury. ## Related - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) - [Understand TLR zones and risks](/training-balance/understand-tlr-zones-and-risks) - [Understanding your daily dashboard](/the-today-dashboard/understanding-your-daily-dashboard) --- ### Understand TLR zones and risks # Understand TLR zones and risks Understanding your **Training Load Ratio (TLR) zones and risks** is essential for balancing your training efforts with adequate recovery. These zones provide clear guidance on when to push harder, maintain your effort, or ease off to prevent injury and optimize long-term fitness gains. ## What TLR Zones Are Your Training Load Ratio is categorized into four distinct zones, each representing a different balance between your recent training stress and your body's current fitness level. Monitoring which zone you are in helps you make smarter daily training decisions. - **High Risk of Injury (above 1.50 TLR):** Your training load is well over the line. This level flirts with overtraining and significantly increases your risk of injury. Avoid spending too much time here and ensure you follow up with proper recovery. - **Medium Risk of Injury (1.30–1.50 TLR):** You are training above the sweet spot. A strategic overload at this level can be productive, but repeating it daily invites trouble. It's best to limit training in this zone to twice a week, then pull back. - **Optimal (0.80–1.30 TLR):** This is the ideal range for progress. Your training provides enough load to drive fitness improvements, while allowing for enough recovery to keep it sustainable. Consistency in this zone is key to long-term gains. - **Detraining (below 0.80 TLR):** Your training load is dialed down. This zone is useful for a reset or active recovery, but staying here for too long can chip away at your endurance and performance. ## Why Understanding TLR Zones Matters The TLR zones transform a simple number into actionable training intelligence. By paying attention to your current zone, you can effectively manage your training intensity to avoid common pitfalls. Staying out of the High Risk zone is crucial for injury prevention, while ensuring you spend enough time in the Optimal zone is key to making consistent progress. Ultimately, these zones help you build a more intuitive and data-informed relationship with your training. They give you the confidence to push when your body is ready and the permission to rest when you're at risk, ensuring your hard work translates into sustainable, long-term fitness. ## Summary This article explains the four Training Load Ratio (TLR) zones and their associated risks, from High Risk to Detraining. Understanding these zones helps you interpret your training load, prevent injuries, and ensure your efforts lead to sustainable fitness improvements. ## Related - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) - [Analyze your Training Load Ratio history](/training-balance/analyze-your-training-load-ratio-history) - [What is Training Readiness?](/training-readiness/what-is-training-readiness) --- ### What is Training Form? # What is Training Form? **Training Form** is a powerful metric that shows the balance between your long-term fitness and short-term fatigue. Also known as Training Stress Balance (TSB), it helps you understand if you are fresh and ready to perform or carrying fatigue from recent workouts, making it essential for timing a peak performance. ## What Training Form Is Training Form reveals the point where your fitness and freshness meet. True performance isn't just about having the highest fitness you've ever recorded; it's about being sufficiently rested to express that fitness. Form is calculated by subtracting your recent training fatigue from your long-term fitness. - **Formula:** Form = Chronic Training Load (CTL) – Acute Training Load (ATL) - **Chronic Training Load (CTL):** Represents your long-term, accumulated fitness built over the last several weeks. - **Acute Training Load (ATL):** Represents your short-term fatigue from training done in the last few days. A positive Form score means you're fresh and recovered, while a negative score means you're still carrying fatigue from recent hard efforts. ## Why Training Form Matters While Training Load Ratio (TLR) is ideal for managing your day-to-day training and ensuring sustainability, Training Form is the key to peaking for a specific event. By tracking Form, you can perfectly time your taper to ensure you arrive at the starting line ready to perform. It answers the critical question: "Am I rested enough to perform at my best?" A negative score is expected during a heavy training block, but you want to see a positive score on race day. This metric helps you avoid arriving at your goal event tired and unable to leverage the fitness you've worked hard to build. ## How It Works The Outsiders automatically calculates your Form by tracking your CTL and ATL from your workout history. A well-designed taper period—where you reduce training load before an event—is designed to lower your ATL while maintaining your CTL. This process drives your Form score up into the positive, "race-ready" range right when it matters most. ## Summary Training Form, also known as Training Stress Balance (TSB), quantifies your readiness to perform by measuring the difference between your long-term fitness and short-term fatigue. This metric is crucial for optimizing your taper ahead of a race or event, ensuring you arrive both fit and fresh. By understanding your Form, you can make smarter decisions about when to push and when to rest for peak performance. ## Related - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) - [Analyze your Training Form history](/training-balance/analyze-your-training-form-history) - [Understand Training Form zones](/training-balance/understand-training-form-zones) --- ### Analyze Your Training Form History # Analyze Your Training Form History The Training Form history page provides a detailed look at the balance between your long-term fitness and short-term fatigue. You can access this screen by tapping the **Training Form** card on the **Today** tab. Use this page to understand historical trends, see how your body responded to training blocks, and plan how to arrive in peak condition for an important race or event. ## Understanding the Training Form Chart At the top of the screen, you will see your current **Training Form** score and a brief interpretation of what it means. The main chart visualizes your Form score over a selected period, showing how your readiness fluctuates in response to your training. - The white line represents your daily Form score. - The colored bands in the background indicate the different Training Form zones (e.g., Optimal, Race Ready, High Risk). - Use the arrows to navigate through different time periods or tap the date range button (e.g., **4W**) to change the time scale. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a53206d8b234f946b9883ae3355b6ba5459df920eafd3adc21381972908de654_cec6db67.webp) ## 4-Week Overview Below the chart, you'll find a summary panel that provides key statistics for the selected time period, helping you quickly grasp the highs and lows of your training balance. - **Average:** Your average Training Form score across the entire period. - **Max:** The highest Form score you achieved, indicating peak freshness. - **Min:** The lowest Form score you reached, indicating maximum fatigue. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/85ab63b5cd0d02c1dc1a1f3d01b3c265f9f5ebce03f6a2e5f61ab510bf4824ae_88de3355.webp) ## Time in Zones Analysis This section breaks down the amount of time you have spent in each Training Form zone. It displays both the percentage of the total period and the specific number of days for each zone. This analysis helps you see if your training is aligned with your goals—for instance, if you are spending enough time in the "Optimal" zone or too much time in "High Risk." ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/86793b4bb138b873a9816be2feb3cb197418c2b562f4f3705e6b4c13e2d605b5_40154864.webp) ### Tips for Interpretation Use the historical chart to review past training blocks before a successful (or unsuccessful) event. By analyzing the patterns in your Training Form leading up to the day, you can learn what works best for your body and replicate successful tapering strategies for future goals. ## Summary The Training Form history page offers a comprehensive analysis of your fitness and fatigue balance over time. By using the interactive chart, period overview metrics, and time-in-zone distribution, you can gain valuable insights into how your body adapts to training, helping you perfect your tapering strategy and ensure you're in peak condition when it matters most. ## Related - [What is Training Form?](/training-balance/what-is-training-form) - [Understand Training Form zones](/training-balance/understand-training-form-zones) - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) --- ### Understand Training Form Zones # Understand Training Form Zones **Training Form zones** are categories that help you interpret the balance between your long-term fitness and short-term fatigue. Understanding these zones allows you to make smarter daily training decisions, ensuring you are pushing hard enough to adapt without risking injury or overtraining. ## What The Training Form Zones Are Your Training Form score (also known as Training Stress Balance or TSB) places you into one of five distinct zones. Each zone provides a snapshot of your current physical state and offers guidance on how to approach your training. - **Detraining (+25 TSB and above):** Your freshness is high, but your recent training load is low compared to your long-term fitness. This zone is ideal for recovery after a big event or illness, but staying here too long can lead to a loss of fitness. - **Race Ready (+5 to +24 TSB):** This is the peak performance window. Your fatigue is low, and your fitness is high, making it the perfect time to race, attempt a personal best, or tackle your most challenging workouts. - **Neutral Training (-10 to +4 TSB):** Your fitness and fatigue are roughly balanced. This is a sustainable zone for consistent training, allowing you to build your fitness base without accumulating excessive stress. - **Optimal Training (-30 to -11 TSB):** You are in a productive training block. The presence of some fatigue is a positive sign that your body is being challenged to adapt and grow stronger. This is where you want to be for much of your training cycle. - **High Risk of Injury (below -30 TSB):** Your fatigue is significantly outpacing your fitness. In this zone, your body is under excessive strain, increasing the risk of injury and burnout. It's a clear signal to prioritize rest and recovery. ## Why They Matter The primary benefit of monitoring your Training Form zones is to achieve a state of "true form"—the point where fitness and freshness meet. While a high training load builds fitness, it also creates fatigue. These zones help you manage that balance. By understanding if you are in an optimal training state, race-ready, or at risk, you can adjust your efforts accordingly. This prevents you from pushing too hard when you need rest and gives you the confidence to go all-out when your body is primed for a peak performance. ## Summary Training Form zones categorize your readiness by translating the complex relationship between fitness and fatigue into five simple states. This insight helps you understand whether to train hard, maintain your effort, or focus on recovery, guiding you toward peak performance while minimizing the risk of injury. ## Related - [What is Training Form?](/training-balance/what-is-training-form) - [Analyze your Training Form history](/training-balance/analyze-your-training-form-history) - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) --- ## Wellbeing & Body Metrics ### Track your sleeping heart rate # Track your sleeping heart rate This guide shows you how to track and analyze your sleeping heart rate (SHR) within The Outsiders app. Monitoring your SHR is a valuable way to assess your recovery, cardiovascular fitness, and overall wellbeing. You will need a connected smartwatch that records health data during sleep. 1. From the **Today** tab, scroll down to the **Wellbeing** section. 2. Locate the **Heart Rate** metric card, which displays your most recent reading in beats per minute (bpm). 3. Tap the **Heart Rate** card to open the detailed analysis screen. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/77eb84dcfbc624d9e8381a1c5fc7fa2b3bfd4cee0fec97216feab53d205c265f_913f94d3.gif) 4. Review the line chart at the top of the screen to visualize your sleeping heart rate trend over the last seven days. 5. Scroll down to the **Selected period OVERVIEW** to view your average, maximum, and minimum values for the period. 6. Examine the **Your Sleeping Heart Rate Values** section to see your typical value and personalized **NORMAL RANGE**, which helps you identify unusual fluctuations. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/51948312fc3f50e58754c44915f50a4a3f3f56b27d5d4d640b869aa95aae5b14_23967318.webp) ## Summary This article provides a step-by-step guide on how to access and interpret your sleeping heart rate data. By following these instructions, you can analyze your 7-day trends, compare daily values against your personal normal range, and use this information to make informed decisions about your training and recovery. ## Related - [Monitor your Heart Rate Variability (HRV)](/wellbeing-body-metrics/monitor-your-heart-rate-variability-hrv) - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) - [What is Training Readiness?](/training-readiness/what-is-training-readiness) --- ### Monitor your Heart Rate Variability (HRV) # Monitor your Heart Rate Variability (HRV) This article explains how to view and analyze your Heart Rate Variability (HRV) to gain insights into your body's recovery and stress levels. Your HRV data is automatically collected by your smartwatch during sleep and synced to the app. 1. From the **Today** tab, scroll down to the **Wellbeing** section. 2. Under **Body Metrics**, tap the card displaying your **HRV** value (measured in 'ms'). ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/0ad3fc1b7aeff604baadf031c3a9bc911dcda5f9fe1e01e1522f82782e806d01_1f750751.webp) 3. On the **Heart Rate Variability** screen, review your trend on the main graph. Use the **left and right arrows** to navigate through previous periods. 4. To change the time frame, tap the **view button** (e.g., **7D**) in the top-right corner and select **7 days**, **4 weeks**, or **6 months**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/82b1d750c3b22119e5a90cf77fc0f852d3182bca6474e8a7a45c763df304bdaf_34d29676.webp) 5. Scroll down to see a detailed analysis, including: - **Selected period Overview**: Your average, maximum, and minimum HRV for the selected period. - **Heart Rate Variability Breakdown**: The percentage of time you spent in each zone (e.g., Elevated, Normal, Low). - **Your Heart Rate Variability Values**: Your personal baseline, including your typical value and normal range calculated from your data over the last 60 days. - **Alerts**: The specific thresholds that trigger a 'Low' or 'Very Low' status. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/df257302ac6104d3c5ed8a8f4910bff4188f40470f66684ef053db1a3e1bf196_7a8659eb.webp) ## Summary This article guides you through accessing and interpreting your Heart Rate Variability (HRV) data. By following these steps, you can analyze historical trends, understand your personal baseline, and see how your HRV fluctuates over time to better manage stress and recovery. ## Related - [Track your sleeping heart rate](/wellbeing-body-metrics/track-your-sleeping-heart-rate) - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) - [Choose your Heart Rate Variability (HRV) calculation method](/account-settings-management/how-to-choose-your-heart-rate-variability-hrv-calculation-me) --- ### How to Analyze Wrist Temperature Trends # How to Analyze Wrist Temperature Trends This guide explains how to view and analyze your wrist temperature trends within The Outsiders app. Tracking these fluctuations can help you monitor your overall wellbeing and understand how factors like sleep environment, diet, or illness may affect your body. You will need data from a compatible smartwatch that records wrist temperature during sleep. 1. From the **Today** tab, scroll down to the **Wellbeing** section. 2. Tap the **Wrist Temperature** card to open the detailed analysis screen. 3. Review the main chart, which displays your wrist temperature data for the last seven days. You can see your latest reading at the top of the screen. 4. To view trends over a different period, tap the **7D** button at the top right of the chart. 5. Select **4 weeks** or **6 months** from the options to analyze longer-term data. 6. Scroll down to the **Selected period OVERVIEW** section to see your average, maximum, and minimum temperatures for the selected period. 7. Below the overview, analyze the percentage and day count for each temperature category (e.g., Normal, Low). 8. At the bottom, review the **Your Wrist Temperature Values** section to see your personalized normal range and typical value, which are calculated from your historical data. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/ebd7f264521737f84f0057278590fbbac64001ecd3536b1cae66c9d6cf664a39_6275c234.webp) ## Summary This article provides a step-by-step guide to accessing and interpreting your wrist temperature data. By following these instructions, you can analyze short-term and long-term trends, understand your personal baseline, and identify any significant deviations that might be related to your health, recovery, or environment. ## Related - [Track your sleeping heart rate](/wellbeing-body-metrics/track-your-sleeping-heart-rate) - [Monitor your Heart Rate Variability (HRV)](/wellbeing-body-metrics/monitor-your-heart-rate-variability-hrv) - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) --- ### How to Monitor Your Respiratory Rate # How to Monitor Your Respiratory Rate This guide will show you how to monitor your respiratory rate, a key indicator of your cardiovascular fitness and recovery. By tracking this metric, you can gain insights into how your body is responding to training and lifestyle factors. You will need data synced from a compatible smartwatch. 1. From the **Today** tab, scroll down to the **Wellbeing** section. 2. Locate the **Body Metrics** and tap on the **Respiratory Rate** card, which displays your breaths per minute (br/min). ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/9777bcc2cf5b85b2bb7c2469a79a487dcb2f6a3e8cb468025d9d51795a83774a_ec5da3b6.webp) 3. On the **Respiratory Rate** screen, review the trend graph. Use the **arrow buttons** to navigate to previous time periods. 4. To change the time frame, tap the button in the top right (e.g., **7D**) and select **7 days**, **4 weeks**, or **6 months**. 5. Scroll down to view a detailed breakdown, including the overview (Average, Max, Min), time spent in each zone, your typical value, and your personal normal range. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/af3a599cc162e0b2d12fb2cb4da76cf59a4d17199d533e7820c0e0eb584da435_2db44da0.webp) ## What This Article Covers This article explains how to access and analyze your respiratory rate data within the app. It covers viewing historical trends, understanding your personal baselines, and interpreting how your breathing rate changes over different time periods, which can be an important signal for fitness and recovery. ## Related - [Track your sleeping heart rate](/wellbeing-body-metrics/track-your-sleeping-heart-rate) - [Monitor your Heart Rate Variability (HRV)](/wellbeing-body-metrics/monitor-your-heart-rate-variability-hrv) - [Check your blood oxygen levels](/wellbeing-body-metrics/how-to-check-your-blood-oxygen-levels) --- ### How to Check Your Blood Oxygen Levels # How to Check Your Blood Oxygen Levels This article explains how to check your blood oxygen (SpO2) levels within The Outsiders app. Monitoring this metric can help you understand how well your lungs, heart, and circulatory system are working, which is a key component of your overall wellbeing and recovery. 1. From the **Today** tab, scroll down to the **Wellbeing** section. 2. Under **Body Metrics**, tap the **Blood Oxygen** card, which displays your most recent reading as a percentage. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/14bc58d28dc8cdd634371f1537d8d70b3320d728e6c2a4e55bc7e44ba781ea07_e7727f24.gif) ### Understanding the Blood Oxygen Screen After tapping the card, you will see a detailed view of your blood oxygen data. Here's what each section means: - **Trend Graph:** A line graph showing your blood oxygen readings over the selected time period. - **Overview:** Cards displaying your **Average**, **Max**, and **Min** blood oxygen levels for the period. - **Zone Breakdown:** Bar graphs showing the percentage of time your levels were in the **Normal**, **Low**, or **Very Low** ranges. - **Your Values & Alerts:** This section shows your personal **Typical Value** and **Normal Range**, calculated from your data over the last 60 days. It also defines the thresholds for **Low** and **Very Low** alerts. 1. To change the time frame, tap the **7D** button in the upper right and select a different view, such as **4 weeks** or **6 months**. 2. Use the **left and right arrows** next to the date range to navigate to previous time periods. ### Important Note Your health data comes from a smartwatch and is not a medical device. External factors can affect its accuracy. Treat the readings as a reference for your training and wellbeing, not as a substitute for professional medical advice. ## Summary This article provides a step-by-step guide on how to access and interpret your blood oxygen data in The Outsiders app. By following these instructions, you can analyze short-term and long-term trends, understand your personal baseline, and use this information to make more informed decisions about your training and recovery. ## Related - [Monitor your Heart Rate Variability (HRV)](/wellbeing-body-metrics/monitor-your-heart-rate-variability-hrv) - [Monitor your respiratory rate](/wellbeing-body-metrics/how-to-monitor-your-respiratory-rate) - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) --- ## Recovery & Sleep ### Review your nightly sleep quality report # Review your nightly sleep quality report Your nightly sleep report provides a detailed breakdown of your sleep quality, duration, and stages. You can find this report in the **Recovery** section on the **Today** tab. Use it each morning to understand how well you've recovered and how your sleep impacts your overall readiness. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/e59a31774bbdc756b44bf411f95b9c18e879a44d0136c2bd3e7f3611d7fb3ce3_17609815.webp) ## Navigating Your Sleep History At the top of the sleep report, you'll find a calendar view. Tap any previous date to review the sleep data for that specific night. Use the settings icon in the top-right corner to adjust your personal sleep goal. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/660e211b9d6e148fac0db7049f34e1cde947fc31b38f133cf2f24ee2d2fbbf85_2f6483f0.webp) ## Key Sleep Metrics Just below the calendar, the app displays a summary of your night's most important sleep metrics: - **Sleep Duration:** The total time you spent asleep. - **Restorative Sleep:** The combined duration of your REM and Deep sleep stages, which are crucial for physical and mental recovery. - **Fell Asleep At:** The time you fell asleep. - **Woke Up At:** The time you woke up. ## Sleep Stages Analysis The **Sleep Stages** graph visualizes your sleep cycles throughout the night, showing when you were in different stages (Awake, REM, Core, and Deep). Below the graph, you can see a summary table that breaks down the percentage and total duration spent in each stage. You can also overlay key body metrics on this graph by tapping the corresponding buttons: - **Heart Rate:** See how your heart rate fluctuated during sleep. - **HRV:** View your heart rate variability throughout the night. - **Respiratory Rate:** Track your breaths per minute as you slept. - **Blood Oxygen**: See your blood oxygen levels during the night. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/d58272248da57d884dc294530737ebf7c354eab51e7c639e7388ab175581c881_3a93a5ba.gif) ## Historical Overview The **Overview** section provides a longer-term analysis of your sleep patterns. Use the tabs to switch between different views: - **Duration:** Compares your average sleep duration and duration variability over the past two weeks. - **Consistency:** Shows trends in when you fall asleep and wake up, helping you identify if your sleep schedule is regular. - **Stages:** Displays historical data for each sleep stage, allowing you to track changes in your restorative sleep over time. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/0888ea3298bb93473b3c7afae193b6f4fb47b914637ca9eda2be6dc1a641d8df_d5731591.webp) ### Tips for Using This Section Pay close attention to the **Consistency** view to establish a regular sleep routine, which can significantly improve sleep quality. If you notice your **Restorative Sleep** is consistently low, it may be a sign to adjust your pre-sleep habits or training load. ## Summary This article guides you through the nightly sleep quality report, a key feature for understanding your recovery. It covers how to view key metrics like sleep duration and restorative sleep, analyze your sleep stages, and track historical trends in duration and consistency. Use this report to make informed decisions about your daily training and overall wellbeing. ## Related - [Set your personal sleep goal](/recovery-sleep/set-your-personal-sleep-goal) - [Understand your sleep stages](/recovery-sleep/understand-your-sleep-stages) - [Analyze trends in sleep duration and consistency](/recovery-sleep/analyze-trends-in-sleep-duration-and-consistency) --- ### Set your personal sleep goal # Set your personal sleep goal This guide shows you how to set a personal sleep goal in The Outsiders app. Customizing your goal helps the app provide a more accurate and personalized analysis of your sleep quality, duration, and overall recovery. 1. From the **Today** tab, scroll down to the **RECOVERY** section. 2. Tap on the **Sleep** card to open your detailed nightly sleep report. 3. In the top-right corner of the sleep report screen, tap the **settings icon**. 4. On the **Sleep Goal** screen, move the slider to select the number of hours and minutes you aim to sleep each night. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/46d35ecc1e78412c0b8ef0dad85fadd33e00556e295456e719fa598c41c21091_7ebd5824.gif) ## Summary This article provides a step-by-step guide on how to configure your personal sleep goal within the app's recovery settings. By setting a specific duration, you enable the app to benchmark your nightly rest against your target, offering clearer insights into whether you are achieving adequate recovery. ## Related - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) - [Understand your sleep stages](/recovery-sleep/understand-your-sleep-stages) - [Analyze trends in sleep duration and consistency](/recovery-sleep/analyze-trends-in-sleep-duration-and-consistency) --- ### Understand Your Sleep Stages # Understand Your Sleep Stages **Understanding your sleep stages** is key to unlocking better recovery and performance. Your body cycles through different phases of sleep each night, and each one plays a distinct role in restoring your mind and body for the next day's training. ## What the Sleep Stages Are Sleep isn't a single, uniform state. It's a dynamic process composed of several stages that your body cycles through multiple times. We categorize these into four main types: - **Awake:** It's normal to have brief periods of wakefulness throughout the night. Our analysis tracks these moments, as frequent or prolonged awake time can impact your overall sleep quality. - **REM (Rapid Eye Movement):** This is the stage most associated with vivid dreaming and mental restoration. During REM sleep, your brain consolidates memories and processes information, which is crucial for learning new skills and improving mental focus. - **Core (Light Sleep):** This stage makes up the majority of your total sleep time. Your muscles relax, and your heart rate and breathing slow down. Core sleep acts as the gateway to the more restorative deep sleep stage. - **Deep Sleep:** This is the most physically restorative stage. During deep sleep, your body works on repairing muscle tissue, strengthening the immune system, and releasing growth hormone. It is the most critical phase for recovering from intense physical training. ## Why Sleep Stages Matter for Your Training The quality of your sleep, determined by the time spent in each stage, has a direct impact on your athletic readiness. A healthy balance is essential for optimal recovery. Getting enough **Deep Sleep** is vital for repairing the muscle damage caused by workouts, reducing inflammation, and lowering your risk of injury. Think of it as your body's prime time for physical maintenance. Meanwhile, **REM Sleep** is crucial for mental sharpness, reaction time, and locking in the motor skills you practiced during training. Without a good distribution of both, you may feel physically recovered but mentally fatigued, or vice versa. ## How We Track Your Sleep Stages The Outsiders app uses data collected by your smartwatch while you sleep to estimate your sleep stages. By analyzing patterns in your heart rate, heart rate variability (HRV), and motion data from the device's accelerometer, our algorithms can identify the distinct physiological signatures of each sleep stage. ## Summary This article explains the four primary sleep stages—Awake, REM, Core, and Deep—and their specific roles in athletic recovery. Understanding how deep sleep aids physical repair and REM sleep enhances mental restoration allows you to better interpret your nightly sleep data and connect it to your overall Training Readiness. ## Related - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) - [Analyze trends in sleep duration and consistency](/recovery-sleep/analyze-trends-in-sleep-duration-and-consistency) - [Overlay body metrics on your sleep graph](#article-9373) --- ### Analyze Trends in Sleep Duration and Consistency # Analyze Trends in Sleep Duration and Consistency Beyond the nightly summary, the app provides powerful tools to analyze your sleep patterns over time. The **Overview** section within your sleep report helps you identify trends in your sleep duration, consistency, and stages, allowing you to make informed adjustments to improve your recovery. ## The Overview Section Located at the bottom of the sleep quality report page, the **Overview** section contains three tabs that visualize your sleep data from the past two weeks. You can switch between views to focus on different aspects of your sleep. ### Duration View The default view focuses on how long you sleep each night. It helps you assess whether you're meeting your sleep goal on average and how much your sleep time varies. - **Avg. Sleep Duration:** Your average sleep time over the selected period. The app indicates if this is within a normal range. - **Duration Variability:** Measures how much your sleep duration fluctuates from night to night. High variability can indicate an inconsistent sleep pattern. - **Graph:** A bar chart displays your daily sleep duration, with a line indicating your average and a shaded area representing your optimal sleep goal. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/4375010c8082d007bad6e2c938f95f224907222060b80f8683fb5a0ae2e182ba_9449b1c7.webp) ### Consistency View Tap the **Consistency** tab to analyze the regularity of your sleep schedule. Maintaining a consistent bedtime and wake-up time is crucial for regulating your body's internal clock. - **Avg. Fall Asleep:** The average time you fell asleep. - **Fall Asleep Variability:** Shows how much your bedtime varies. A high value suggests an irregular schedule. - **Graph:** Visualizes your sleep window for each night, making it easy to spot inconsistencies in when you go to bed and wake up. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/4263b0d3206b9e73edd2e68fcbe0fff72b6acb141a0fdd030f621cef920db983_91d67503.webp) ### Stages View Select the **Stages** tab to see a breakdown of how much time you've spent in each sleep stage (Awake, REM, Core, and Deep) over the last two weeks. This view helps you assess the restorative quality of your sleep over time. - **Avg. Awake Time:** The average time you were awake during your sleep periods. - **Avg. Restorative Sleep:** The average combined duration of your Deep and REM sleep, which are critical for physical and mental recovery. - **Graph:** A stacked bar chart illustrates the duration of each stage per night, helping you identify trends in your sleep architecture. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/3b24fb91c64d948ecc5c4ef73edf44ba86a51591101ba862ec3c5dd88c2b8afb_9411daf9.webp) ### Tips for Using This Section For optimal recovery, aim for low variability in both sleep duration and consistency. Use these charts to see how life events, stress, or changes in your training load impact your sleep patterns over time. ## Summary This article explains how to use the **Overview** section in your sleep report to analyze long-term sleep trends. By exploring the **Duration**, **Consistency**, and **Stages** tabs, you can gain valuable insights into your sleep habits, identify areas for improvement, and better manage your overall recovery. ## Related - [Review your nightly sleep quality report](/recovery-sleep/review-your-nightly-sleep-quality-report) - [Understand your sleep stages](/recovery-sleep/understand-your-sleep-stages) - [Set your personal sleep goal](/recovery-sleep/set-your-personal-sleep-goal) --- ## Workouts & Activity Analysis ### Navigate your workout history and summaries # Navigate your workout history and summaries The **Workouts** tab is your central hub for reviewing all past activities. Here, you can analyze performance trends over different time periods, browse a complete list of your workouts, and dive into the detailed metrics of any specific session. ## Viewing Workout Summaries and Trends At the top of the **Workouts** screen, you'll find an interactive summary of your activity. This section allows you to visualize trends and aggregated data for your chosen timeframe. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/e47ee04e4b4b1d0480d80961d6cafe3aa970eabf7041140a145597c2b5b0510b_090f01c7.webp) - **Timeframe Selection:** Use the **Week**, **Month**, and **Year** buttons to change the summary period. You can also tap the date dropdown (e.g., **This Week** or **November 2025**) to navigate to a specific period in the past. - **Interactive Graph:** The graph displays your cumulative progress for the selected metric. A secondary line shows your data from the previous period for easy comparison. - **Summary Cards:** Below the graph, you'll find cards for key metrics. Tap on a card like **Training Load**, **Duration**, **Distance**, **Elevation Gain**, or **Energy** to update the graph and visualize trends for that specific metric. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/6b491f7ae771bef7204edb98f697cf272793d2f224f873ef740066fa580b6ff4_cd8b9989.webp) ## Browsing and Filtering Your Workout History Scroll down to find the **History** section, which contains a chronological list of all your workouts for the selected timeframe. Above the list, you can use the filter icons to quickly find specific types of activities. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/951b7fc75e9ae69a0f1af549cd722e3477549a1fde5ac575eb0db280ec0ecc39_083733c1.webp) - **Star icon:** Filters for workouts you have marked as a **Favorite**. - **Document icon:** Shows workouts that have **Notes** added. - **Photo icon:** Displays workouts with attached **Photos**. - **Double arrow icon:** Filters for workouts where you have manually changed the **Rate of Perceived Exertion (RPE)**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/8a672f4e9403a532c8bbf53b3d9cde14aed61715690a2aebb2c4711c03148e23_7a4ed4f1.webp) ## Accessing Individual Workout Details Tap any workout from the **History** list to open its detailed view. This screen provides a comprehensive breakdown of the session, including your GPS route, key stats, zone distributions, splits, and performance graphs for heart rate, speed, and elevation. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a9263f2f3e03678a58c3aad633fc04244ee7abcd59a8a931d22a3fd611f197dc_0e753f92.webp) From this detailed view, you can also tap the **three-dot menu** in the top-right corner to access options like **Favorite**, **Edit Title**, **Add Note**, and **Add Photos**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/cb48d7751134aa1e701f470eb286c103f76fd7be7217702459207cf1195e83ea_dbcba04f.webp) ## Adding and Filtering Workouts At the top of the main **Workouts** screen, you can use the header buttons to manage your activities. Tap the **plus (+) button** to manually add a workout that wasn't tracked. Use the **filter button** (three horizontal lines) to filter the entire view by one or more activity types, such as showing only your cycling or tennis sessions. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/35e9efe0b43b49003f69596fa15c473fb576f4f0058a7ce38dc300894f2339a4_e472603d.gif) ## Summary This article provides a tour of the **Workouts** tab, showing you how to analyze aggregated workout data using weekly, monthly, and yearly summaries. It explains how to browse your complete activity history and use filters to find specific sessions, as well as how to open and review the detailed metrics for any single workout. ## Related - [Analyze workout trends by week, month, or year](/workouts-activity-analysis/how-to-analyze-workout-trends-by-week-month-or-year) - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) - [Manually add a workout](/workouts-activity-analysis/how-to-manually-add-a-workout) --- ### How to Analyze Workout Trends by Week, Month, or Year # How to Analyze Workout Trends by Week, Month, or Year This article will guide you through how to analyze your workout history and performance trends over different time periods. Using the **Workouts** tab, you can visualize key metrics like training load, duration, and distance on a weekly, monthly, or yearly basis to track your progress effectively. 1. Navigate to the **Workouts** tab to access your activity summary. 2. At the top of the screen, select your desired time frame by tapping **Week**, **Month**, or **Year**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/e0a063928639e40cbfee0152ec114658bc09508253825263effbce2e5359b810_e966f8d9.webp) 3. To view a specific period, tap the date dropdown (e.g., **This Week** or **November 2025**) and choose the week, month, or year you want to analyze. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/997fbf367e893bc3696924b7c6488b665a43d28842bef8ddde518034472c3a83_b1cd30e4.webp) 4. Below the chart, tap on a summary card such as **Training Load**, **Duration**, or **Distance** to update the graph and view the trend for that specific metric. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/c2d54d8daf6e519db5654b3256393114e1d25d69479d1a3178b7d2193ae47466_0f0594b5.gif) ## Summary This article explains how to use the **Workouts** tab to review your training history. You learned to switch between weekly, monthly, and yearly views, select specific time periods, and visualize different performance metrics to understand your progress over time. ## Related - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) - [Search your workout history](/workouts-activity-analysis/how-to-search-and-filter-your-workout-history) --- ### Review the details of a specific workout # Review the details of a specific workout Dive deep into the data of any completed activity to understand your performance in detail. After completing a workout, you can access its dedicated summary screen from the **Workouts** tab to review metrics, maps, graphs, and more. ## Workout Details Screen To open a specific workout, navigate to the **Workouts** tab, scroll down to your **History**, and tap on the workout you wish to review. This opens the detailed view, which is broken down into several sections. ### Map and Key Stats At the top of the screen, you'll see a map displaying your GPS route for outdoor activities. Just below, the **Key Stats** section provides a high-level summary of your workout's most important metrics compared to your 30-day average for that activity type. - **Total Time:** The full duration of your workout. - **Training Load:** A score representing the physiological impact of the session. - **Distance:** The total distance covered. - **Elevation Gain:** The total elevation you ascended. - **Avg Speed:** Your average speed throughout the workout. - **Avg HR:** Your average heart rate in beats per minute (bpm). - **Energy:** The estimated calories burned. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/1e325edecc659f1e7c2dbbbdd4f728551c0d317bbffc438c5b2ede94e7b61869_8b14e283.webp) ### Training Zones, Splits, and Graphs Scrolling further reveals more in-depth analysis of your performance, including intensity distribution and detailed graphs. - **Zones:** Toggle between a **Training Focus** view (Anaerobic, High Aerobic, Low Aerobic) and a **Heart Rate** view to see how much time you spent at different intensity levels. - **Splits:** See a breakdown of your performance by segment, such as per kilometer or mile. This table shows your pace/speed, heart rate, and elevation gain for each split. - **Activity Details:** Visualize your performance over time with graphs for **Heart Rate**, **Speed**, and **Elevation**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/0ad851ca5969d29888952dc3be9de7b39e4e8897c9c980bd7b328ddbb932f002_d66b952c.webp) ### Workout Options Tap the three-dot icon in the top right corner to access additional options for managing your workout. - **Favorite:** Mark the workout as a favorite for easy filtering. - **Edit Title:** Give your workout a custom name. - **Add Note:** Add personal comments about the workout. - **Add Photos:** Attach images to your workout summary. - **Preferences:** Change display units for that specific activity type, such as switching from **Speed** to **Pace**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/303263ce4ebdc9ed69d628bd2cfee3378e0356dd8f75fd4b15216bff13472753_1c5475aa.webp) ## Summary This article explains how to access and interpret the detailed summary screen for an individual workout. It covers reviewing key stats, analyzing your time in different training zones, examining performance splits, and viewing detailed activity graphs to gain a comprehensive understanding of your training sessions. ## Related - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) - [Log and interpret your Perceived Exertion (RPE)](/workouts-activity-analysis/how-to-log-and-interpret-your-perceived-exertion-rpe) - [Manage individual workouts (Favorite, Edit Title, Add Notes)](/workouts-activity-analysis/how-to-manage-individual-workouts-favorite-edit-title-add-no) --- ### How to Search and Filter Your Workout History # How to Search and Filter Your Workout History This guide shows you how to find specific workouts by searching and filtering your activity history. Use these tools to quickly locate workouts by type, favorites, or other criteria, making it easier to analyze your past performance. 1. Navigate to the **Workouts** tab. 2. Scroll down to the **History** section. 3. Tap one of the quick filter icons to instantly narrow your workout list: 4. **Star icon**: View only your favorited workouts. 5. **Document icon**: Show workouts with added notes. 6. **Photo icon**: Display workouts with photos attached. 7. **RPE icon**: Filter for workouts with a manually adjusted Rate of Perceived Exertion (RPE). ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/888ed2507e749a1400d3c0b84f8220b353d3ff8536d1729e294647fe8b41cf02_a476d11b.webp) 1. To filter by activity type, tap the **filter menu icon** (three horizontal lines) at the top of the screen. 2. On the **Filter** screen, tap to select the workout types you want to view. A checkmark will appear next to your selections. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/674e5ad055485b761cf00fec40099a02530f122c62aadb609972bfa458a988c6_eb59b804.webp) ## Summary This article explains how to use the search and filter functions within the Workouts tab. By applying filters for activity type, favorites, notes, and photos, you can efficiently manage your workout history and quickly access the specific data you need for review and analysis. ## Related - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) - [Manage individual workouts (Favorite, Edit Title, Add Notes)](/workouts-activity-analysis/how-to-manage-individual-workouts-favorite-edit-title-add-no) --- ### How to Manually Add a Workout # How to Manually Add a Workout This guide explains how to manually add a workout that wasn't tracked with the app. This is useful for logging activities you forgot to record or completed using other equipment, ensuring your training history is complete. You will need to know the activity type, start time, and duration of the workout. 1. From the main dashboard, navigate to the **Workouts** tab. 2. Tap the **plus (+)** icon at the top of the screen to open the **Add Workout** page. 3. Select an **Activity Type** from the list. 4. Set the **Activity Start** time and the total **Duration** of the workout. 5. Under the **How did it feel?** section, use the slider to log your perceived exertion for the activity. 6. (Optional) Tap **Calories** to enter the total calories burned during the session. 7. Tap the **Add** button to save the workout to your history. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/e8d7f3d76d0da07231c0eb7a59f5317dcb1843272517af581461cede370e8f5d_0791b783.gif) ## Summary This article provides a step-by-step guide on how to manually log workouts. By adding activities after they occur, you can maintain a comprehensive and accurate record of your training, ensuring that all efforts contribute to your overall training load and readiness analysis. ## Related - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) - [Log and interpret your Perceived Exertion (RPE)](/workouts-activity-analysis/how-to-log-and-interpret-your-perceived-exertion-rpe) --- ### How to Log and Interpret Your Perceived Exertion (RPE) # How to Log and Interpret Your Perceived Exertion (RPE) Rate of Perceived Exertion (RPE) is a subjective measure of how physically demanding a workout felt. This guide shows you how to log your RPE for any completed activity, providing valuable context to your objective training data like heart rate and pace. You will need to have a completed workout in your history to perform this task. 1. Navigate to the **Workouts** tab and select any workout from your **History** list to open its detailed summary. 2. Scroll to the bottom of the workout details screen and tap the **Perceived Exertion** section. 3. On the **Perceived Exertion** screen, drag the slider to select a number from 0-10 that best represents how hard the workout felt. As you move the slider, the corresponding description (e.g., 'Moderate', 'Hard') will update to help guide your choice. 4. For more information, tap **How to Self-Assess** to expand a detailed explanation of the RPE scale. 5. Once you have selected your RPE score, tap the **Save** button to add it to your workout summary. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/141c11d0bd9e6ab200624e3c7684e7f04e3f1e8cf4f998df790c3432cdcbad75_1e7be1ea.gif) ## Summary This article provides a step-by-step guide on how to log your Rate of Perceived Exertion (RPE) for any completed workout. By adding this subjective score, you enrich your training data, allowing for a more holistic analysis of your performance and how your body responds to different levels of intensity. ## Related - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) - [Analyze your Training Load Ratio history](/training-balance/analyze-your-training-load-ratio-history) - [Manage individual workouts (Favorite, Edit Title, Add Notes)](/workouts-activity-analysis/how-to-manage-individual-workouts-favorite-edit-title-add-no) --- ### How to Manage Individual Workouts (Favorite, Edit Title, Add Notes) # How to Manage Individual Workouts (Favorite, Edit Title, Add Notes) Easily organize and personalize your workout log. This guide shows you how to manage individual workouts by marking them as favorites, editing their titles, or adding personal notes. You'll need to have at least one completed workout in your history to follow these steps. 1. Navigate to the **Workouts** tab. 2. Scroll down to the **History** section and tap the workout you want to manage to open its detail view. 3. In the top-right corner of the workout detail screen, tap the **three-dot menu icon**. 4. A menu will appear with several options. Tap one of the following to manage your workout: 5. **Favorite:** Marks the workout with a star for easy filtering and access. 6. **Edit Title:** Allows you to rename the workout for better identification. 7. **Add Note:** Opens a text field where you can add personal comments, feelings, or details about the session. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/1d59df62f5ba21c04c832369115666651fb529d20ac9cdf565c49a3325e46ff7_faaddf78.gif) ## Summary This article explains how to access and use the management options for any workout in your history. You will learn to favorite, rename, and add notes to your workouts, helping you create a more detailed and personalized training log. ## Related - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) - [Add photos to your workout summaries](/account-settings-management/how-to-add-photos-to-your-workout-summaries) - [Search your workout history](/workouts-activity-analysis/how-to-search-and-filter-your-workout-history) --- ### How to Customize Workout Display Preferences (Pace vs. Speed) # How to Customize Workout Display Preferences (Pace vs. Speed) This guide shows you how to customize the performance metrics for a specific workout in your history. You can easily switch the display between pace and speed to analyze your activities in the format that's most relevant to you, such as viewing pace for runs and speed for cycling. 1. From the 'Today' screen, navigate to the **Workouts** tab by selecting a workout from the **Today's Workouts** list or by using the main navigation if available. 2. Scroll down to your **History** and tap on the workout you wish to customize. 3. In the workout detail view, tap the **three-dots icon** located in the top-right corner of the screen. 4. From the dropdown menu, select **Preferences**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a041cf5d2c991db5a3ea38143d5b55b3f38c9fb13b3a80d05dfa6d2739c9a106_74d525c3.gif) 5. Under the **Performance** heading, tap to select either **Pace** or **Speed**. 6. You can also adjust the **Speed Unit** by choosing between **km/hr** and **m/s**. 7. Close the **Preferences** window by tapping **Done**. Your changes will be automatically saved and reflected in the workout details. ## Summary This article teaches you how to modify the display settings for individual workouts. By accessing the preferences menu within a workout's detailed view, you can switch between pace and speed metrics, allowing for a more personalized and relevant analysis of your performance data. ## Related - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) - [Manage individual workouts (Favorite, Edit Title, Add Notes)](/workouts-activity-analysis/how-to-manage-individual-workouts-favorite-edit-title-add-no) --- ### What is Relative Intensity? # What is Relative Intensity? **Relative Intensity (RI)** is an advanced metric that shows you how hard a workout was in relation to your personal fitness level. It provides a standardized way to compare the difficulty of different cycling sessions, regardless of their duration or type. ## What Relative Intensity Is Relative Intensity (RI) puts every workout on the same scale by comparing your effort to your maximum sustainable power. It's calculated by dividing your Weighted Average Power for a session by your Functional Threshold Power (FTP), which is the highest power you can sustain for about an hour. The result is a single number that represents the intensity of your effort: - **A score near 1.0** means you were working close to your threshold, a very demanding effort. - **A score below 1.0** indicates a less demanding, more sustainable session. - **A score above 1.0** signifies an extremely intense effort that included pushing well beyond your threshold in short bursts. ## Why Relative Intensity Matters Not all workouts are created equal. A short, high-intensity interval session feels very different from a long, steady endurance ride. RI cuts through the noise of raw numbers and shows you, in a single value, how hard a session truly was relative to your capacity. This makes RI a powerful tool for comparing different types of efforts and seeing whether your training load is balanced. It helps answer the question: are you pushing hard enough to grow fitness, or so hard that you're risking burnout? ## How to Use It By tracking RI over time, you can see how different workouts contribute to your overall training stress. The Outsiders automatically categorizes your RI score to help you interpret it at a glance: - **Easy (below 0.65):** Easy effort, great for active recovery and warm-ups. - **Moderate (from 0.65 to 0.79):** Comfortable, sustainable effort ideal for longer endurance sessions. - **Tempo (from 0.80 to 0.94):** A steady, moderately hard effort that builds threshold tolerance. - **Hard (from 0.95 to 1.04):** Near your FTP, typical for race efforts or high-intensity sessions. - **Very Hard (1.05 and above):** Above your FTP, only sustainable in short bursts. ## Summary Relative Intensity (RI) offers a clear and objective measure of how hard your cycling workout was compared to your personal limit. By calculating a single score based on your power output and FTP, it allows you to consistently compare efforts across different durations and terrains, helping you better manage your training balance and avoid burnout. ## Related - [What is Variability Index?](/workouts-activity-analysis/what-is-variability-index) - [What is Efficiency Factor?](/workouts-activity-analysis/what-is-efficiency-factor) - [What is Decoupling?](/workouts-activity-analysis/what-is-decoupling) - [Review the details of a specific workout](/workouts-activity-analysis/review-the-details-of-a-specific-workout) --- ### What is Variability Index? # What is Variability Index? **Variability Index (VI)** is a metric that shows how steady your power output was during a workout. It helps you understand whether you maintained a consistent effort or if your intensity fluctuated, allowing you to better analyze your pacing and performance. ## What Variability Index Is Variability Index compares your Weighted Average Power to your Average Power to measure the smoothness of your effort. A score close to 1.0 indicates a very steady and consistent effort, while a higher score reflects a more variable, punchy workout with frequent changes in power. VI is categorized to help you quickly interpret your performance: - **Very Steady (1.00 to 1.04):** Ultra-consistent pacing with minimal power variation. - **Moderately Steady (1.05 to 1.09):** Some variation, but still well-controlled pacing. - **Variable (1.10 to 1.19):** Noticeable surges, common in hilly terrain or structured intervals. - **Highly Variable (1.20 and above):** Spiky, stop-start effort, typical for intervals, criteriums, or technical courses. ## Why Variability Index Matters Tracking your VI helps you assess whether your pacing execution matched the goal of your workout. For example, a low VI is ideal for endurance rides or tempo runs where a consistent effort is key. Conversely, a high VI is expected and desired for workouts involving intervals, hill repeats, or races with frequent pace changes. Neither a high nor low VI is inherently better; it depends entirely on your session's objective. By tracking VI over time, you can see if your ability to pace consistently on endurance efforts is improving or if you are hitting the intended variability in high-intensity sessions. It also provides important context for other metrics like Decoupling, which is most reliable in sessions with a low VI. ## How Variability Index is Calculated VI is calculated by dividing your Weighted Average Power by your Average Power for a session. Weighted Average Power is a smarter version of average power that gives more weight to harder efforts. This provides a more accurate representation of the true physiological cost of a session, especially when your output wasn't perfectly steady. Because VI accounts for these fluctuations, it offers a more nuanced view of your pacing consistency than average power alone. ## Summary Variability Index (VI) measures the consistency of your power output, indicating how smooth or variable your effort was during a session. By comparing your Weighted Average Power to your Average Power, VI helps you analyze your pacing and assess whether your performance aligned with your workout's goals, such as maintaining a steady pace for endurance or executing sharp intervals. ## Related - [What is Relative Intensity?](/workouts-activity-analysis/what-is-relative-intensity) - [What is Efficiency Factor?](/workouts-activity-analysis/what-is-efficiency-factor) - [What is Decoupling?](/workouts-activity-analysis/what-is-decoupling) --- ### What is Efficiency Factor? # What is Efficiency Factor? The **Efficiency Factor (EF)** is an advanced metric that measures how efficiently your cardiovascular system converts effort into power during a workout. It helps you understand your aerobic fitness by essentially showing how much power you generate for each heartbeat. ## What Efficiency Factor Is Efficiency Factor (EF) is a powerful way to gauge your aerobic conditioning, often described as "power per heartbeat." Since this metric is highly personal, its true value comes from tracking your own trends over time in similar workouts, rather than comparing your numbers to others. The Outsiders categorizes your EF based on your personal 30-day history: - **High:** Your EF is above your 30-day normal range. This typically reflects improved aerobic fitness, favorable conditions for your workout, or excellent recovery. - **Normal:** Your EF is within your 30-day normal range. This indicates your effort and heart rate are well-matched to your recent baseline, and your body is responding as expected. - **Low:** Your EF is below your 30-day normal range. This could suggest your heart is working harder than usual for the output, potentially due to fatigue, heat, dehydration, or a temporary decline in fitness. ## How It Works To calculate your Efficiency Factor, The Outsiders divides your Weighted Average Power by your average heart rate for the entire session. Context is crucial when interpreting this metric. A single low EF reading after a particularly hot or stressful day is likely just noise. However, a declining trend over several comparable workouts can be a meaningful signal that your body is accumulating fatigue or that your fitness may be dipping. ## Why It Matters Tracking your EF provides one of the clearest windows into whether your cardiovascular system is getting stronger and your endurance training is paying off. A consistently rising EF trend means your aerobic engine is improving—you're able to generate more power with less cardiovascular strain. Conversely, a declining trend can serve as an early warning of overtraining, allowing you to adjust your recovery and training load. When analyzed alongside Decoupling, a high EF with minimal heart rate drift is a strong indicator of a well-developed endurance base. ## Summary Efficiency Factor (EF) measures your aerobic efficiency by calculating the power you produce per heartbeat. Tracking EF trends over time provides a clear window into your cardiovascular conditioning, helping you gauge your fitness progress and identify potential signs of fatigue or overtraining. ## Related - [What is Relative Intensity?](/workouts-activity-analysis/what-is-relative-intensity) - [What is Variability Index?](/workouts-activity-analysis/what-is-variability-index) - [What is Decoupling?](/workouts-activity-analysis/what-is-decoupling) --- ### What is Decoupling? # What is Decoupling? **Decoupling** is an advanced metric that measures how well your cardiovascular fitness holds up over the course of a long workout. By tracking the relationship between your effort (power or pace) and your heart rate, it provides a clear picture of your aerobic endurance and fatigue levels. ## What Decoupling Is During a long, steady-state workout, it's common for your heart rate to slowly increase even if your power output or running pace remains constant. This phenomenon is known as "heart rate drift." Decoupling quantifies this drift to assess your endurance. In simple terms: - **Low Decoupling:** Your heart rate remained stable relative to your output throughout the session. This is a sign of a strong aerobic engine that can efficiently sustain effort over time. - **High Decoupling:** Your heart rate drifted significantly upward for the same output in the latter part of your workout. This suggests your body was working much harder to maintain the effort, often due to fatigue, dehydration, or a developing endurance base. ## How Decoupling Works To calculate Decoupling, the app compares your Efficiency Factor (output divided by heart rate) from the first half of your session to the second half. - If your efficiency stays nearly the same in both halves, your Decoupling will be low. - If your efficiency drops significantly in the second half (meaning your heart rate went up for the same output), your Decoupling will be high. For the most accurate measurement, Decoupling is most reliable in workouts where your effort is steady and sustained, such as long aerobic rides or tempo runs with a low Variability Index. ## Why Decoupling Matters Decoupling is one of the most honest metrics for evaluating your endurance training. While you can often push through fatigue with sheer willpower, Decoupling reveals the true physiological cost of that effort. - **Track Endurance Gains:** A shrinking Decoupling trend over weeks or months is a clear indicator that your aerobic fitness is genuinely improving. You're able to hold a steady output for longer without your heart having to work progressively harder. - **Identify Fatigue:** A consistently high Decoupling (generally above 5%) can be a signal that your endurance base needs more development. It can also point to external factors like heat, dehydration, or insufficient fueling that impacted your performance. - **Pacing Strategy:** A negative Decoupling value indicates that your power or pace actually increased relative to your heart rate. This often results from a conservative start, a long warm-up, or a negative split strategy where you finish stronger than you started. ## Summary Decoupling measures how your heart rate "drifts" from your power output or pace over a single session, offering a direct window into your aerobic endurance. By comparing your performance in the first half of a workout to the second, this metric shows how well your body sustains effort and is a powerful tool for tracking genuine improvements in your endurance fitness over time. ## Related - [What is Efficiency Factor?](/workouts-activity-analysis/what-is-efficiency-factor) - [What is Variability Index?](/workouts-activity-analysis/what-is-variability-index) - [What is Relative Intensity?](/workouts-activity-analysis/what-is-relative-intensity) --- ### Import a Workout from a FIT File # Import a Workout from a FIT File This guide shows you how to import a workout using a FIT (Flexible and Interoperable Data Transfer) file. This allows you to add activities to The Outsiders that were recorded on other devices, ensuring a complete and accurate training history. 1. Navigate to the **Workouts** tab from the main screen. 2. Tap the **plus (+)** icon in the upper-right corner of the screen. 3. From the 'Add Workout' menu, select **Import FIT Files**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/8a56df4ffe833997df2773c0521bbd5b2d2fa2f89800d913479762ceca07e06d_33219d18.webp) 4. Browse your device's files and select the FIT file you want to upload. The workout will then be added to your history. ## Summary Importing workouts via FIT files provides the flexibility to consolidate all your training data within The Outsiders. This feature ensures that activities recorded on various devices, such as bike computers or watches from different brands, can be included in your analysis for a comprehensive view of your training load and progress. ## Related - [How to Manually Add a Workout](/workouts-activity-analysis/how-to-manually-add-a-workout) - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) - [Connect your Garmin Connect account](/integrations-data-sources/how-to-connect-your-garmin-connect-account) --- ## Account & Settings Management ### How to Manage Your Personal and Fitness Details # How to Manage Your Personal and Fitness Details This guide shows you how to update your personal information, body metrics, and general app settings. Keeping your details current ensures that The Outsiders provides the most accurate and personalized feedback on your training, recovery, and overall performance. 1. From the **Today** screen, tap your profile picture in the top-right corner to open the profile menu. 2. Select **Personal & Fitness Details**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/b7d74c39fd98555c832346e778497b1ceed2acece49ded30ded4a63b7504226c_d8027962.webp) 3. On this screen, you can update your personal information, including your **Name**, **Sex**, and **Age**. Tap **Edit Photo** to change your profile picture. 4. Under the **Body** section, adjust your key metrics like **Maximum Heart Rate**, **Resting Heart Rate**, and your daily **Sleep Goal**. These values are essential for accurate calculations. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/cc865022ccd24971fca93eaddbe58d89cd45ff874e10c926b481662da8a2fe0e_c7af03ae.webp) 5. Go back to the profile menu and tap **Settings** to configure general app preferences. 6. Adjust your preferences for **Units of Measure**, **Energy**, **Start Week On**, and your preferred **HRV Method**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/ab7679dc689954fb70f88426e11f2ac3466f843d9b6252db3a17d1e1afc53296_a9e6f541.webp) 7. Use the **Sync RPE with Health** toggle to control whether your Rate of Perceived Exertion data is shared with Apple Health. 8. Tap **Match Photos With Workouts** to automatically add photos taken during your activities to the corresponding workout summaries. 9. Select **App Settings** to open your phone's system settings for The Outsiders. Here, you can manage permissions and change the app's language. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/ac5cd1d4d92c0f1762f1c48f1eb7f900e89ed8d6ec3b5cddbd9171f03e55e5d3_6ea5a574.webp) ## Summary This article explains how to access and modify your personal profile, body metrics, and general application settings. By personalizing these details, you ensure that all calculations, from heart rate zones to training load, are tailored specifically to you for optimal performance tracking. ## Related - [Customize your Training Focus Zones](/account-settings-management/how-to-customize-your-training-focus-zones) - [Set up your Heart Rate Zones](/account-settings-management/how-to-set-up-your-heart-rate-zones) - [Configure your Cycling Power Zones](/account-settings-management/how-to-configure-your-cycling-power-zones) --- ### How to Customize Your Training Focus Zones # How to Customize Your Training Focus Zones Personalizing your Training Focus Zones ensures that The Outsiders app accurately categorizes the intensity of your workouts based on your unique physiology. This guide will show you how to adjust the thresholds for your aerobic and anaerobic zones for more precise performance tracking. 1. From the **Today** screen, tap your profile picture in the top-right corner. 2. Under the **PERSONALIZE** section, tap on **Personal & Fitness Details**. 3. Scroll down to the **FITNESS** section and select **Training Focus Zones**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a3f4329f7343d9ed31bfb314312417a2fe233c3068cb8f0ee97cb2714cbfc3d4_5382a9eb.webp) 4. Use the **+** and **-** buttons to adjust the percentage of your Maximum Heart Rate that defines the upper limit of the **Low Aerobic Zone**, **High Aerobic Zone**, and **Anaerobic Zone**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/7d3a22c5df8123a44c129d5535723166fe7916b7fa456ce08985c4c052a72aef_8e7a1ecd.webp) ### Tip If you make a mistake or want to return to the app's default calculations, you can tap **Reset Training Focus Zones** at any time. ## Summary This article provides a step-by-step guide on how to customize your Training Focus Zones within the app's settings. By adjusting these thresholds, you can ensure your workout data is categorized more accurately, leading to more reliable insights into your training load, readiness, and overall performance. ## Related - [Manage your personal and fitness details](/account-settings-management/how-to-manage-your-personal-and-fitness-details) - [Set up your Heart Rate Zones](/account-settings-management/how-to-set-up-your-heart-rate-zones) - [Configure your Cycling Power Zones](/account-settings-management/how-to-configure-your-cycling-power-zones) --- ### How to Set Up Your Heart Rate Zones # How to Set Up Your Heart Rate Zones Accurately setting your heart rate zones ensures your training load and workout intensity are measured correctly. This guide shows you how to customize your heart rate zones based on different calculation methods and even set unique zones for specific sports. 1. From the **Today** tab, tap your profile picture in the top-right corner. 2. On the profile screen, select **Personal & Fitness Details**. 3. Scroll down to the 'FITNESS' section and tap **Heart Rate Zones**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/2df70bd2513196cb4278bd1c19ca498e027a5f42345c20ecf4a85b06d96dd11f_8c7bd6b7.gif) 4. To apply the same zones to all activities, adjust the percentages for each zone using the **+** and **-** buttons. 5. To set different zones for specific activities, tap **Same for All Sports** at the top of the screen. 6. In the pop-up menu, select the **Sport-Specific** option. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/b44633ad85478710e6193fa33a1c69d6e16249111215fd304c485d722f4b3152_3c837654.webp) 7. Select the tab for the sport you wish to customize (e.g., **Cycling**, **Running**). 8. Tap the **Based on** field (e.g., **Heart Rate Reserve**) to choose your preferred calculation method: **Maximum Heart Rate**, **Heart Rate Reserve**, or **Lactate Threshold**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/aac10ddac05b5f0627a637ec3fed11f229346d57109b6295c17de05c1416bee2_4f271939.webp) ## Summary This article guides you through personalizing your heart rate zones for more precise fitness tracking. You'll learn to access the settings, choose between universal or sport-specific zones, and select a calculation method (like Heart Rate Reserve or Lactate Threshold) that best fits your training style. ## Related - [Manage your personal and fitness details](/account-settings-management/how-to-manage-your-personal-and-fitness-details) - [Customize your Training Focus Zones](/account-settings-management/how-to-customize-your-training-focus-zones) - [Configure your Cycling Power Zones](/account-settings-management/how-to-configure-your-cycling-power-zones) --- ### How to Configure Your Cycling Power Zones # How to Configure Your Cycling Power Zones This guide will show you how to configure your Cycling Power Zones in The Outsiders app. Setting accurate power zones ensures that your cycling training is analyzed correctly, providing you with more precise feedback on your performance and training load. You will need to access your profile settings to complete these steps. 1. From the **Today** screen, tap your profile picture in the top-right corner. 2. On the profile screen, select **Personal & Fitness Details**. 3. Scroll down to the FITNESS section and tap **Cycling Power Zones**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/990e4a29d5e96501be7336b12e22b127f3fd56c00cbd17379b737fa177a339d8_29125e33.gif) 4. Tap on **Based on** at the top of the screen. You can choose between **Estimated FTP** (calculated by the app) and **Custom FTP**. 5. To use a specific value from a recent fitness test, select **Custom FTP**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/db29443c50893847f65be72e72a7c7c4540cc4a3822212c4f728d34895e84bac_274f9d7c.webp) 6. Tap on the **Custom FTP** value (e.g., **200W**) to open the selection wheel. 7. Scroll to find and select your correct FTP value. Your power zones will update automatically based on the new number. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/f454c34b6383a8fbedcb3885bf8f407a84469192db13323ae7003bc2399242d8_463ce76f.webp) ### Tip The **Custom FTP** option is ideal for athletes who have recently completed an FTP (Functional Threshold Power) test. Using a precise value from a test will provide the most accurate power zone calculations for your training analysis. ## Summary This article explains how to set your cycling power zones using either the app's automated FTP estimate or a custom value you provide. Properly configuring your power zones is crucial for accurate workout analysis, helping you train more effectively and better understand your performance data. ## Related - [Manage your personal and fitness details](/account-settings-management/how-to-manage-your-personal-and-fitness-details) - [Set up your Heart Rate Zones](/account-settings-management/how-to-set-up-your-heart-rate-zones) - [Customize your Training Focus Zones](/account-settings-management/how-to-customize-your-training-focus-zones) --- ### How to Change General App Settings (Units, Energy, Start of Week) # How to Change General App Settings (Units, Energy, Start of Week) This guide will show you how to customize the general settings in The Outsiders app. Adjusting these settings allows you to tailor the display of your data to match your personal preferences for units of measure, energy, and the start of your training week. 1. From the **Today** screen, tap your **profile picture** in the top-right corner. 2. On the profile screen, select **Settings**. 3. Tap **Units of Measure** and choose between **Metric** or **Imperial**. 4. Tap **Energy** and select your preferred unit of measurement (**kcal**, **Cal**, or **kJ**). 5. Tap **Start Week On** and select the day you want your training week to begin. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/fdffc9d1636424543540354fa811deaa876b13043944734fa4e3ac572c6de85d_c38c076c.webp) ## Summary This article explains how to access and modify general app settings. By following these steps, you can change the units for distance and weight, select your preferred energy unit for workouts, and set the first day of your week for accurate weekly tracking. ## Related - [Manage your personal and fitness details](/account-settings-management/how-to-manage-your-personal-and-fitness-details) - [Choose your Heart Rate Variability (HRV) calculation method](/account-settings-management/how-to-choose-your-heart-rate-variability-hrv-calculation-me) - [Change the app's language](/account-settings-management/how-to-change-the-language-in-the-outsiders-app) --- ### How to Choose Your Heart Rate Variability (HRV) Calculation Method # How to Choose Your Heart Rate Variability (HRV) Calculation Method This article provides step-by-step instructions on how to select your preferred calculation method for Heart Rate Variability (HRV) within the app. Choosing the appropriate method ensures your recovery and readiness metrics are calculated accurately based on your preference. 1. From the **Today** screen, tap your profile picture in the top-right corner. 2. On the profile screen, tap **Settings**. 3. Under the **GENERAL** section, tap **HRV Method**. 4. In the pop-up window, select either **RMSSD (Preferred)** or **SDNN (Apple Health method used in Vitals)**. Your choice is saved automatically. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/dfd845859a81fb63230cd5c0ee3735c74120ad00f5d8f30eee4ed819bd09365d_d06371c3.webp) ### Understanding the Methods The **RMSSD** method is widely recognized as one of the most accurate ways to track the impact of training load and short-term recovery. The **SDNN** method is considered the gold standard for medical stratification of cardiac risk. For most athletic training purposes, RMSSD is the preferred method. ## Summary This article explains how to change the calculation method for your Heart Rate Variability (HRV). Adjusting this setting allows you to align the app's data processing with your personal tracking preferences, ensuring your recovery insights are based on the scientific standard that best suits your goals. ## Related - [Monitor your Heart Rate Variability (HRV)](/wellbeing-body-metrics/monitor-your-heart-rate-variability-hrv) - [Manage your personal and fitness details](/account-settings-management/how-to-manage-your-personal-and-fitness-details) - [Change general app settings (Units, Energy, Start of Week)](/account-settings-management/how-to-change-general-app-settings-units-energy-start-of-wee) --- ### How to Sync Your Rate of Perceived Exertion (RPE) with Apple Health # How to Sync Your Rate of Perceived Exertion (RPE) with Apple Health This guide explains how to sync your Rate of Perceived Exertion (RPE) from The Outsiders app with Apple Health. Enabling this feature ensures that your workout intensity data is consistently logged across both platforms, providing a more accurate and unified view of your training efforts. 1. From the **Today** screen, tap your profile picture located in the top-right corner. 2. Under the 'PERSONALIZE' section, tap **Settings**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/2e848612c7b2bd20916ab881848304302acfb64e55c424529f565f465a5ba4f1_3ee90c0a.webp) 3. On the 'Settings' screen, locate the **Sync RPE with Health** option. 4. Tap the toggle switch to enable it. The sync is active when the toggle is highlighted. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/f79397cbb6846c13f7404ad8f1c6f6ac3d02b8c7475bca16c0f6e4aee44aaa90_28f04582.webp) ## Summary This article provides step-by-step instructions on how to enable the synchronization of your Rate of Perceived Exertion (RPE) data with Apple Health. This feature is crucial for athletes who want to maintain a consistent and comprehensive record of their workout intensity across different health and fitness platforms. ## Related - [How to Log and Interpret Your Perceived Exertion (RPE)](/workouts-activity-analysis/how-to-log-and-interpret-your-perceived-exertion-rpe) - [Change general app settings (Units, Energy, Start of Week)](/account-settings-management/how-to-change-general-app-settings-units-energy-start-of-wee) - [Manage your personal and fitness details](/account-settings-management/how-to-manage-your-personal-and-fitness-details) --- ### How to Add Photos to Your Workout Summaries # How to Add Photos to Your Workout Summaries Enhance your training log by automatically adding photos taken during your activities to your workout summaries. This guide shows you how to enable this feature to create a richer, more visual record of your efforts. For this to work, ensure you have granted the app access to your photos. 1. From the main dashboard, tap your profile picture in the top-right corner of the screen. 2. On the profile screen, tap **Settings** under the 'Personalize' section. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/411f2f49555dc3ca8fcdabc4e791888ffedbb03252cff3ba5423e9514a9f7fb4_2bac61a1.webp) 3. Scroll down and tap **Match Photos With Workouts**. 4. In the pop-up window, tap the **Add Photos** button to allow the app to scan your photos and automatically match them to your past workouts. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/7beffe98f60d7db40d273f998642aedd63ae5b7a607ca85a454991c60191be50_b55f7c07.gif) ### Troubleshooting Photo Permissions If you are unable to add photos, you may need to grant the app permission. From the **Settings** screen, tap **App Settings** to open your device's system settings. From there, ensure that **Photos** access is set to 'Full Access' and that the **Camera** toggle is enabled. ## Summary This article provides step-by-step instructions on how to automatically link photos from your device's gallery to their corresponding workout summaries in the app. This feature creates a more engaging and memorable training log, allowing you to visually document and relive your fitness journey. ## Related - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) - [Manage app permissions (Photos, Camera, Notifications)](/account-settings-management/how-to-manage-app-permissions-photos-camera-notifications) - [Change general app settings (Units, Energy, Start of Week)](/account-settings-management/how-to-change-general-app-settings-units-energy-start-of-wee) --- ### How to Change the Language in The Outsiders App # How to Change the Language in The Outsiders App This guide shows you how to change the display language for The Outsiders app to your preferred dialect. This process is managed through your device's system settings, not directly within the app itself. 1. From the **Today** tab, tap your profile picture in the top-right corner. 2. On the profile screen, select **Settings**. 3. Scroll down and tap **App Settings**. This will open the settings for The Outsiders on your iPhone. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/ad59ca631391d47988eb8bcd601d4bbac1e8e73fd3329bcf889497fc6f58399a_13ee5dd9.webp) 4. Under the **Preferred Language** section, tap **Language**. 5. Choose your desired language from the list of supported languages. The change will be applied the next time you open The Outsiders app. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/927b8730ab5be36e038c6c5a395f9f602eaef767166421cbb845aee3b64a9eb6_1cb16809.webp) ## Summary This article provides step-by-step instructions on how to change the display language for The Outsiders app. By navigating through the app's settings to your device's system-level preferences, you can easily select a different language to better suit your needs. ## Related - [Change general app settings (Units, Energy, Start of Week)](/account-settings-management/how-to-change-general-app-settings-units-energy-start-of-wee) - [Manage app permissions (Photos, Camera, Notifications)](/account-settings-management/how-to-manage-app-permissions-photos-camera-notifications) - [Manage your personal and fitness details](/account-settings-management/how-to-manage-your-personal-and-fitness-details) --- ### How to Manage App Permissions (Photos, Camera, Notifications) # How to Manage App Permissions (Photos, Camera, Notifications) This guide explains how to manage The Outsiders app's access to your device's features, such as your photos, camera, and notifications. Adjusting these permissions allows you to control your privacy and ensure the app functions according to your preferences. You will need access to The Outsiders app on your mobile device. 1. From the **Today** tab, tap your **profile picture** (or profile icon) in the top-right corner of the screen. 2. On the profile screen, tap **Settings**. 3. Scroll down and tap **App Settings**. You will be redirected to your device's system settings for The Outsiders. 4. On the system settings screen, you can toggle permissions on or off for features like **Photos**, **Camera**, **Notifications**, **Background App Refresh**, and **Mobile Data**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a1f743533fce2f853e32109b1aa68a964fd6c762a69c70a1d46ea644aeaa63c5_948cf134.gif) ## Summary This article provides step-by-step instructions for accessing your device's system settings to manage permissions for The Outsiders app. By following this guide, you can easily control the app's access to your photos, camera, notifications, and other device features to align with your privacy and functional needs. ## Related - [Add photos to your workout summaries](/account-settings-management/how-to-add-photos-to-your-workout-summaries) - [Change general app settings (Units, Energy, Start of Week)](/account-settings-management/how-to-change-general-app-settings-units-energy-start-of-wee) - [Change the app's language](/account-settings-management/how-to-change-the-language-in-the-outsiders-app) --- ## Using The Outsiders on Apple Watch ### Overview of the Apple Watch interface and metrics # Overview of the Apple Watch interface and metrics The Outsiders app for Apple Watch provides a convenient way to view your key health and training metrics directly on your wrist. This allows you to quickly check your readiness, training balance, and recovery status without needing to open your iPhone. ## Detailed Metric Views When you open the app, you are greeted with the main detailed view. You can scroll through your key metrics using the Digital Crown or by swiping vertically on the screen. Each screen provides a detailed look at a specific metric, including a historical graph and your current status. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/30fa96a039e55a8eef4bddb400f3ae7b4151e720f98d170ae9e435ff30de958a_c2ece6d3.webp) - **Readiness:** Your current readiness score as a percentage, with a qualitative level (e.g., Moderate) and a brief suggestion. - **Load Ratio:** Your training load ratio for the past week, indicating if your training is optimal. - **Sleep:** Your total sleep duration and quality assessment from the previous night. - **Sleeping HR:** Your average heart rate during sleep, measured in beats per minute (bpm). - **HRV (Heart Rate Variability):** Your latest HRV reading in milliseconds (ms). - **Wrist Temperature:** Your wrist temperature reading. - **Respiratory Rate:** Your breathing rate in breaths per minute (br/min). - **Blood Oxygen:** Your blood oxygen saturation level as a percentage. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/9b7d2df437381f42a2936366c37fa473c5b28ee5a50fc4589da7a3e3876f8970_92bcac07.gif) ## Summary View and Settings For a quick overview of all your metrics, tap the **list icon** in the top-left corner of any detailed view screen. This takes you to a scrollable summary list. From here, you can scroll to the bottom and tap the **Settings** button to customize your experience. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/52abdb3624c3172ee62ae2720863f8d83f34e3d11cf60253dae4c56936fb1eb8_26a36024.gif) In the **Settings** menu, you can: - Check the **Last iPhone Sync** status to see how recently your data was updated. - Toggle which metrics are displayed in the app under the **SHOWN METRICS** section. This allows you to hide any data you don't need to see. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/f03459de02cb80e45695cc1f0184f350ed9a514d43d3037f42eb9d1393ab19e7_06e9a859.webp) ### Tips for Using the Apple Watch App To ensure your watch displays the most current information, open The Outsiders app on your iPhone to trigger a sync. The watch app will then update with the latest data from Apple Health. ## Summary This article provides an overview of The Outsiders Apple Watch app, explaining how to navigate between detailed and summary views of your health metrics. It covers the key data points available, such as Readiness and Load Ratio, and shows how to customize which metrics are visible to personalize your dashboard. ## Related - [Navigate between detailed and summary views](#article-9394) - [Customize displayed metrics](/using-the-outsiders-on-apple-watch/how-to-customize-displayed-metrics-on-your-apple-watch) - [Check the sync status with your iPhone](/using-the-outsiders-on-apple-watch/how-to-check-the-sync-status-between-your-apple-watch-and-ip) --- ### How to Customize Displayed Metrics on Your Apple Watch # How to Customize Displayed Metrics on Your Apple Watch Personalize your experience with The Outsiders Apple Watch app by choosing which metrics to display. This guide shows you how to customize the metrics you see, allowing you to focus on the data that is most important to your training and wellbeing. 1. From the main app screen, tap the **Menu icon** in the top-left corner to open the summary view. 2. In the summary view, scroll down to the bottom of the list. 3. Tap the **Settings** button to open the settings menu. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/08c91808b6e382dc69dd226fb3956cd334911df7d9d54094f8e426703c7f4b2a_7b4b6ec9.webp) 4. Scroll down to the **SHOWN METRICS** section. 5. Tap the toggle switch next to any metric to enable or disable it. A pink toggle indicates the metric is active and will be displayed. 6. Once you have made your selections, tap the **X** icon in the top-left corner to close settings and apply your changes. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/fc5aa3cbb6a9725ef6305e8227bec51ae251b7c9dba1091342014d8a677a5bec_2f52feaa.webp) ## Summary This article explains how to personalize The Outsiders app on your Apple Watch by selecting which metrics are visible. By accessing the settings menu, you can easily enable or disable specific metrics, ensuring your dashboard is tailored to your unique tracking preferences and goals. ## Related - [Overview of the Apple Watch interface and metrics](/using-the-outsiders-on-apple-watch/overview-of-the-apple-watch-interface-and-metrics) - [Navigate between detailed and summary views](#article-9394) - [Check the sync status with your iPhone](/using-the-outsiders-on-apple-watch/how-to-check-the-sync-status-between-your-apple-watch-and-ip) --- ### How to Check the Sync Status Between Your Apple Watch and iPhone # How to Check the Sync Status Between Your Apple Watch and iPhone This article will show you how to check when The Outsiders app on your Apple Watch last synced with your iPhone. Keeping your data synchronized ensures that all your metrics, from readiness to sleep, are accurate and up-to-date across your devices. 1. From any of the main metric screens, tap the **menu icon** in the top-left corner to switch to the summary view. 2. Scroll down to the bottom of the list of metrics. 3. Tap the **Settings** button. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/08c91808b6e382dc69dd226fb3956cd334911df7d9d54094f8e426703c7f4b2a_7b4b6ec9.webp) 4. At the top of the **Settings** screen, look for **Last iPhone Sync**. This will tell you how long ago the last successful sync occurred. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/2e2b02bd55609be71bd59ad954c6dfa3aa821e8f0fc98fb23e802ab848aaf3ef_952869cd.webp) ### What to do if your data isn't syncing If the sync time is not recent, ensure your iPhone is nearby with Bluetooth enabled. To initiate a sync, open **The Outsiders** app on your iPhone. The watch app will automatically attempt to sync when the iPhone app is active. ## Summary This article provides a step-by-step guide on how to verify the last synchronization time between The Outsiders app on your Apple Watch and your iPhone. This process is crucial for ensuring that your performance and health data are consistently up-to-date, allowing for accurate tracking and analysis of your training readiness and wellbeing. ## Related - [Overview of the Apple Watch interface and metrics](/using-the-outsiders-on-apple-watch/overview-of-the-apple-watch-interface-and-metrics) - [Navigate between detailed and summary views](#article-9394) - [Customize displayed metrics](/using-the-outsiders-on-apple-watch/how-to-customize-displayed-metrics-on-your-apple-watch) --- ## Setting & Tracking Training Goals ### How to Set a New Training Goal # How to Set a New Training Goal This guide shows you how to set a personal training goal to track your fitness progress over time. By creating a goal, you can monitor your performance in specific activities and stay motivated. All you need is access to the **Progress** tab in your app. 1. From the home screen, go to the **Progress** tab. 2. Scroll down and tap the **+ Add Goal** button. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/44811007df5128c4492a8140df6fdef99b3dbb0c556b50b2e5f01d442a4f9549_325117e4.webp) 3. Select **Workout Type** and choose the activity you want to track, such as **Cycling - All Types**. 4. Tap **Goal Type** and select the metric you want to measure, such as **Distance**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/121239a0e43474ef20ad15556a6e46167bf9bc7630c5d86906692ea9460daf94_40759b9d.webp) 5. Choose a **Time Frame** for your goal, such as **Week**, **Month**, or **Year**. 6. Tap **Your Goal** and use the scroll wheel to set your target value. Tap **Done** when finished. 7. Finally, tap the **Add** button to save your new training goal. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/c805744b52077b0182cb0436d49518e7f4e4e1a4ef5738dfa409766c57dd2a13_75f1ea25.webp) ### Tips After creating a goal, you can view all your active goals on the **Training Goals** screen. From there, you can tap a goal to see detailed progress, tap the three-dot menu to **Edit Goal**, or tap **Customize** to manage which goals are displayed. ## Summary This article explains how to create, define, and track personalized training goals within the app. By following these steps, you can set specific targets for workout types, metrics like distance or duration, and time frames, enabling you to effectively monitor your progress and stay on track with your fitness objectives. ## Related - [Understanding Your Progress Page](#article-3951) - [Managing Your Training Goals](#article-7642) - [How to Analyze Your Intensity Distribution](#article-2187) --- ### How to Set and Manage Training Goals # How to Set and Manage Training Goals This guide explains how to set, view, and manage your personal training goals. Creating goals helps you stay motivated by providing clear targets and allowing you to track your achievements over time. 1. From the **Progress** screen, scroll down and tap the **+ Add Goal** button. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/7969c4651283dde3c0f9852cbdb6e98411c4770b0cd50ea682f2a4ab7b66db65_ba92d01b.webp) 2. Tap **Workout Type** and select the activity you want to set a goal for, such as **Cycling - All Types**. 3. Select a **Goal Type**. You can choose from metrics like **Distance**, **Duration**, or **Training Load**. 4. Choose a **Time Frame** for your goal, such as **Week**, **Month**, or **Year**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/c8577739b53d8c14f5d3d3d0e9ae17ab0049cd76dfcb5e460af9d563a25d804a_4c953e81.webp) 5. Tap **Your Goal** and use the scroll wheel to set a target value. Tap **Done** when finished. 6. Review your selections and tap the **Add** button to save the new goal. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/c805744b52077b0182cb0436d49518e7f4e4e1a4ef5738dfa409766c57dd2a13_75f1ea25.webp) 7. To view or manage your goal, tap on its card in the **Training Goals** section. 8. On the goal details screen, tap the three-dot menu icon in the top right corner. 9. Select **Edit Goal** to make changes or **Remove Goal** to delete it. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/8c02b68c75301f437d2ef2533c1ca2c918006218fb3f1da00b1a1d0c84e854db_437ffe06.webp) ## Summary This article provides a step-by-step guide on creating and managing training goals. You can set personalized targets based on workout type, goal metric, and time frame to effectively track your fitness journey and stay focused on your objectives. ## Related - [Understanding Your Progress Overview](#article-6712) - [How to Analyze Your Intensity Distribution](#article-6714) - [Viewing Your Workout History](#article-6715) --- ### Analyze Your Progress Towards a Goal # Analyze Your Progress Towards a Goal The Training Goals feature allows you to set personal targets and track your progress over time. You can find this feature within the **Progress** tab, where you can create, manage, and analyze goals for different workout types, metrics, and time frames. ## Setting a New Training Goal To create a new goal, navigate to the **Progress** tab and tap the **+ Add Goal** button. This will open a setup screen where you can define the specifics of your target. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/44811007df5128c4492a8140df6fdef99b3dbb0c556b50b2e5f01d442a4f9549_325117e4.webp) - **Workout Type:** Select the activity you want the goal to apply to, such as 'Cycling - All Types' or 'All Workouts'. - **Goal Type:** Choose the metric you want to track. Options include Distance, Duration, Training Load, Elevation Gain, and more. - **Time Frame:** Set the duration for your goal, such as Week, Month, or Year. - **Your Goal:** Use the selector to set your target value (e.g., 4,500 km). Once all fields are filled, tap the **Add** button to save your goal. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/c805744b52077b0182cb0436d49518e7f4e4e1a4ef5738dfa409766c57dd2a13_75f1ea25.webp) ## Viewing and Analyzing Your Goals After a goal is created, it will appear in the **Training Goals** section on the Progress screen. You can tap on the goal card to navigate to a detailed analysis page. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/66f49f8c78bc3ca9eaa3662c782b52ca42610d7a6663d850cc6e95b03ee2256b_c00153b6.webp) The goal analysis page provides several tools to visualize your performance: - **Progress Chart:** A line graph shows your cumulative progress against a target line for the selected time frame. The page also displays how far you are to go and whether you are ahead or behind your planned pace. - **Overview Cards:** View summary metrics such as your **Average**, **Max**, and **Min** performance during the period. - **History Chart:** A bar chart compares your performance across previous periods (e.g., total distance per year for the last several years). ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/20122bb66a7768f7d63e8d47fb8f8f28466ccc46594cba94b4362dd16300bab8_536f3c75.webp) From this screen, you can also tap the three-dot menu in the top-right corner to **Edit Goal** or **Remove Goal**. ### Tips for Using This Section Set a mix of short-term (weekly or monthly) and long-term (yearly) goals to maintain motivation. Regularly review the analysis page to see if you are on track and make adjustments to your training plan as needed. ## Summary This article explains how to use the Training Goals feature to set, track, and analyze personal performance targets. It covers the process of creating a new goal from the Progress tab, viewing detailed progress charts, and managing your active goals. ## Related - [Navigating the Progress Tab](#article-3001) - [Understanding Training Load](#article-2002) - [Creating a structured workout plan](#article-2003) --- ### How to Edit or Remove a Training Goal # How to Edit or Remove a Training Goal This guide will show you how to edit or remove your training goals. Keeping your goals updated helps you accurately track your progress and adjust your targets as your training evolves. To follow these steps, you must have at least one training goal already set up. 1. Navigate to the **Progress** tab from the main screen. 2. Scroll down to the **Training Goals** section and tap the goal you want to manage. This will open the detailed view for that specific goal. 3. Tap the **three-dot menu icon** in the top-right corner of the goal detail screen. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/0b50f2a20190709b8c38412f0e6a81e6f9b4cc49549c52df35538620c221d2ac_9b86e9d0.webp) 4. From the menu, choose your desired action: 5. To change the goal, select **Edit Goal**. Adjust the target value on the following screen and tap **Done** to save your changes. 6. To delete the goal, select **Remove Goal**. You will be asked to confirm your choice to permanently delete the goal. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/94b193ed865d17509cc8ccd524f3f61f382d3cf269519d0ec046ef88654b18c8_406cf774.webp) ## Summary This article explains the process for modifying and deleting your training goals. By editing goals, you can keep your targets aligned with your current fitness level, and by removing them, you can clear outdated or completed objectives from your dashboard. ## Related - [How to create a new training goal](#article-2402) - [How to view your training goals](#article-2403) - [Understanding your training progress dashboard](#article-2401) --- ## Articles ### Training Readiness ![]() # Training Readiness: Know When to Push, Know When to Back Off **Training Readiness is a daily score that reflects how prepared your body actually is to train. It pulls from four inputs: recent and long-term training load, sleep quality, and overnight body metrics including sleeping heart rate, HRV, wrist temperature, and respiratory rate. It also tracks short-term shifts in those metrics, catching trends before they become problems.** ### What to Do With It The score maps to five levels, from Poor to Prime, each with a clear direction for the day. High readiness is a green light for demanding work. Low or poor means rest is the plan, not a suggestion. Knowing why your readiness is where it is matters as much as the number itself. A hard training block, a few rough nights, or a body metric trending the wrong way all tell a different story and point to a different response. ### Why It Is Worth Tracking Daily Recovery is where adaptation happens. The most common way athletes stall long-term progress is accumulated overreach, not laziness. A readiness score gives you a clear basis to back off when needed and to push when you genuinely have the capacity. --- ### Training Load Ratio ![]() # **Training Load Ratio: Are You Building Fitness or Breaking Down?** **Training Readiness is a daily score that reflects how prepared your body actually is to train. It pulls from four inputs: recent and long-term training load, sleep quality, and overnight body metrics including sleeping heart rate, HRV, wrist temperature, and respiratory rate. It also tracks short-term shifts in those metrics, catching trends before they become problems.** ### What to Do With It The score maps to five levels, from Poor to Prime, each with a clear direction for the day. High readiness is a green light for demanding work. Low or poor means rest is the plan, not a suggestion. Training Load Ratio (TLR) tracks the balance between how hard you have been training recently and what your body is currently conditioned to handle. It compares two numbers. Acute load is the weighted average of your training over the past 7 days. Chronic load is your 42-day weighted average, reflecting your longer-term fitness base. The ratio of the two tells you whether you are building on your base, maintaining it, or outpacing it. ## The Healthy Range A TLR between 0.8 and 1.3 is where progress happens sustainably. Below 0.8, training is likely too light to drive meaningful adaptation. Above 1.3, the risk of overreaching or injury rises, particularly if sustained across several consecutive days. ## What the Number Is Telling You When acute load climbs well above chronic load, the body is being pushed beyond its usual limits. That can be deliberate, as part of a training block, or it can be a sign that load has crept up too fast. TLR makes that distinction visible. A low TLR is not always a problem. During a planned recovery week or rest period, it is exactly where you want to be. The concern is when it stays low without intention. Fitness is not a fixed state and without enough stimulus, deconditioning sets in quietly. ## How to Use It TLR is most useful when tracked over time rather than read in isolation. A single day in the medium risk zone is not a problem. A week there, without recovery, is. Pair it with Training Readiness and your body metrics to get a complete picture of where you actually stand. Knowing why your readiness is where it is matters as much as the number itself. A hard training block, a few rough nights, or a body metric trending the wrong way all tell a different story and point to a different response. ### Why It Is Worth Tracking Daily Recovery is where adaptation happens. The most common way athletes stall long-term progress is accumulated overreach, not laziness. A readiness score gives you a clear basis to back off when needed and to push when you genuinely have the capacity. --- ### Body Metrics # **Training Load Ratio: Are You Building Fitness or Breaking Down?** **Your smartwatch can collect five key metrics while you sleep. Each one reflects a different aspect of your physiology, and together they paint a clear picture of how well you are recovering, and whether something might be off.** ## Sleeping Heart Rate Your sleeping heart rate (SHR) is the number of times your heart beats per minute while asleep. A lower number generally indicates a healthy and strong heart and good cardiovascular fitness. A declining SHR over time is a sign you are getting fitter. An elevated SHR, on the other hand, can signal fatigue, inadequate recovery, or early signs of illness before you are even aware of them. ## Heart Rate Variability Heart rate variability (HRV) measures the variation in time between consecutive heartbeats. It is a good indicator of how well your body can adapt and respond to stress. High HRV indicates resilience and strong recovery capacity. Low HRV can point to fatigue, dehydration, anxiety, or illness, and may imply a need for rest. HRV is highly individualised and is affected by age, gender, and lifestyle, so what matters most is your personal trend rather than any absolute number. The app offers two calculation methods. RMSSD is widely recognised as one of the most accurate ways to track the impact of training load and short-term recovery. SDNN is considered the gold standard for medical stratification of cardiac risk. For most athletes, RMSSD is the preferred method. ## Wrist Temperature Wrist temperature is measured while you sleep. Everyone's baseline is different, and small fluctuations are normal due to factors like diet, exercise, alcohol consumption, menstrual cycles, illness, and sleep environment. A notable and sustained rise above your norm is often one of the earliest signs that your body is fighting something, sometimes before other symptoms appear. ## Respiratory Rate Respiratory rate is the number of times you breathe per minute. It is a general indicator of cardiovascular fitness and overall recovery. Your respiratory rate increases when your body needs more oxygen, which can be caused by a challenging training block, allergies or asthma, smoking, heavy alcohol consumption, illness, lack of sleep, or high altitude. An elevated overnight respiratory rate is often a reliable early warning sign of illness or overreaching. ## Blood Oxygen Blood oxygen (SpO2) represents the percentage of oxygen your red blood cells carry from your lungs to the rest of your body. It indicates how well your lungs, heart, and circulatory system are working. Blood oxygen levels typically range from 95 to 100%. Lower values during sleep, possibly below 95%, are normal and can be expected. However, readings consistently below 90% can be a sign that something is off and are worth paying attention to. Individual values vary. ## Why These Metrics Matter Together No single metric tells the full story. The value of tracking all five is in the patterns they create together. A mildly elevated sleeping heart rate might be unremarkable on its own. Pair it with a drop in HRV, a slightly raised wrist temperature, and an elevated respiratory rate, and the picture becomes much clearer. This is exactly how Training Readiness uses these metrics: not in isolation, but in combination with your training load and sleep quality. It also looks at your 7-day averages, not just last night's readings. If something has been off over the past week, that accumulated signal still has an effect on your readiness today, even if yesterday alone looked fine. --- ### Sleep # **Sleep: The Foundation of Recovery and Performance** **Sleep is the most powerful recovery tool available to any athlete. Here is what actually determines whether yours is good or not.** ## Sleep Duration Getting enough sleep is important to your overall health. Everyone's optimal amount varies, but global studies have shown most people need between seven and nine hours per night. On average, adults need about 8 hours and 10 minutes. ### Sleep Stages Sleep duration is essential for a good night's recovery, but it is only part of the picture. While asleep, the brain goes through four to six cycles per night, each lasting around 90 minutes. These cycles consist of three key stages alongside brief periods of wakefulness. - **REM sleep** is the dreaming stage, essential for cognition and emotional health. It lasts 10 to 60 minutes per cycle and makes up 15 to 25% of total sleep. - **Core sleep** (N1 and N2) is the initial light sleep stage where eye and muscle movements slow down. It lasts 10 to 25 minutes per cycle and makes up 55 to 75% of total sleep. - **Deep sleep** (N3) involves no eye or muscle movement and is critical for immune function and recovery. It lasts 20 to 30 minutes per cycle and makes up 10 to 20% of total sleep. - **Awake** periods are brief, usually 1 to 5 minutes, and account for less than 5% of total sleep time. Unspecified is how Apple Watch labels naps and snooze periods, indicating only that you were likely asleep without specifying the sleep phase. ## Restorative Sleep Restorative sleep is the combination of deep and REM sleep. It is when your brain and body undergo vital repair and healing. Deep sleep is the physically restorative stage, where the body releases growth hormone, repairs muscles, promotes tissue growth, and supports immune health. REM sleep is the mentally restorative phase. It is when dreaming occurs and short-term memories turn into long-term ones. It also enhances learning, cognitive function, and cellular regeneration. --- ### Intensity Distribution ![]() # **Training Zones and Training Focus: Why Intensity Distribution Matters** **Not all training is equal. The intensity at which you train determines what your body adapts to, how quickly it recovers, and whether you are building fitness or quietly accumulating fatigue. Understanding your training zones is the foundation for making that distinction.** ## The Three Zones Heart rate zone models vary. Some use five zones, some three. The Outsiders supports both. For Training Focus, the three-zone model is used, as it is built around two clear physiological thresholds and maps directly to how training adaptations work. - **Low Aerobic** sits below your first lactate threshold. Your body runs primarily on fat for fuel. This is the zone for long runs, steady rides, and recovery work. It builds your aerobic base and supports fat metabolism. - **High Aerobic** falls between your first and second lactate thresholds, where fat and carbohydrate share the load. Tempo runs, moderate cycling, and steady swims live here. Training in this zone improves cardiovascular efficiency and raises your lactate threshold. - **Anaerobic** sits above your second lactate threshold. Oxygen can no longer meet demand, so the body switches to carbohydrates for quick energy. Sprinting, intervals, and high-intensity efforts push into this zone. It builds power, speed, and muscular endurance. Training across all three zones builds a complete athlete. Each serves a purpose that the others cannot replace. ## Training Focus: How You Distribute the Work How you split your time across these zones is your training focus. Most structured training follows one of three patterns. - **Polarized** means roughly 75 to 85 percent of training at low aerobic intensity, with the remainder at anaerobic intensity. Almost nothing in between. This approach builds a strong aerobic base while developing high-end capacity, and it keeps you out of the grey zone where effort is high enough to cause fatigue but not high enough to drive meaningful adaptation. The main risk is that easy sessions can tempt athletes to push harder than intended. - **Pyramidal** distributes training with most volume at low intensity (70 to 80%), a smaller share at high aerobic intensity (15 to 20%), and the least at anaerobic intensity (5 to 10%). It is common among endurance athletes and maps well to the demands of events like 10Ks, half marathons, and triathlons. The risk is accumulating too much high aerobic work, which can cause excessive fatigue without the clear adaptation benefits of true high-intensity efforts. - **Threshold** concentrates a large share of training at or near the lactate threshold, the hardest pace or power you can sustain for roughly one hour, with roughly 40 to 50% in the high aerobic zone, 30 to 40% in the low aerobic zone, and 15 to 25% anaerobic. It is time-efficient and delivers relatively quick fitness gains, which makes it popular among athletes with limited training hours. The downside is cumulative fatigue. Without adequate recovery, threshold-heavy training leads to a plateau and limits both top-end development and recovery quality. It is also the approach most associated with the grey zone trap: working hard enough to be tired, but not hard enough to maximise adaptation. ## Which Approach Is Right for You There is no single correct answer. The right training focus depends on your goals, your event demands, and how much volume you can absorb. What matters is that the distribution is intentional. Training hard across all sessions without a clear pattern is the most reliable way to accumulate fatigue without the adaptation to show for it. --- ### Endurance Fitness ![]() # **Endurance Fitness: The Metric That Shows Your True Training Base** **Chronic Load, also called Endurance Fitness, tracks how much structured training your body is adapted to handling. It is a metric designed for endurance athletes and is calculated from heart rate data. It is expressed as a weighted average of your training load over the past 42 days. The higher the number, the more durable your endurance base.** Recent workouts carry more weight than older ones, but all 42 days contribute. This smooths out short-term fluctuations while remaining responsive to genuine changes in your fitness over time. Because the metric relies on heart rate, it is most accurate for activities where heart rate reflects true effort, such as running, cycling, swimming, and rowing. Some athletes override the heart rate-based load with a rating of perceived exertion (RPE), often for strength or resistance workouts where the effort feels higher than heart rate alone suggests. This is understandable, but worth knowing: strength work contributes little to endurance fitness by nature. Regularly overriding load with RPE for these sessions can inflate your Endurance Fitness score and give a misleading picture of your aerobic base. ## What It Tells You A rising Chronic Load means your body is adapting to progressive work. A falling Chronic Load means your training base is eroding, whether from a rest period, illness, or an unplanned reduction in volume. Unlike day-to-day metrics, Chronic Load moves slowly by design. That is what makes it reliable. It is not thrown off by a single hard session or a rest day. It reflects the cumulative effect of weeks of work. ## How to Use It Chronic Load is most useful for spotting trends. Use it to plan volume increases without outpacing your base, manage a taper before a goal event, or catch early signs that your fitness is quietly slipping between training blocks. Paired with Training Load Ratio, it gives you a clear picture of where your current training sits relative to what you have actually built. --- ### Cardio Fitness ![]() # **Cardio Fitness: What VO₂ Max Tells You and How It Is Measured** **VO₂ max is the maximum volume of oxygen your body can extract from the air and deliver to working muscles for energy. It reflects the combined performance of your lungs bringing in oxygen, your heart and blood vessels transporting it, and your muscles using it at the cellular level. Because it captures the efficiency of this entire process, VO₂ max is a strong overall indicator of cardiorespiratory fitness. The value is normalised for body mass and expressed in millilitres of oxygen per kilogram per minute (mL/kg/min).** Accuracy can be affected by: - Incorrect age, sex, or weight entered in the app - Lung disease, dehydration, extreme heat, moving to high altitude, caffeine intake, pregnancy - Carrying additional load (backpack, child, weights) or running on uneven terrain, pushing a stroller, all of which increase effort beyond what the metric accounts for --- ![]() ## How Apple Watch Estimates It Apple Watch Series 3 or later estimates VO₂ max using heart rate and motion sensors during outdoor walks, runs, and hikes. It also factors in your: - Age - Sex - Weight - Height - Medications that may affect heart rate Apple Watch supports a validated range of 14 to 65 mL/kg/min for users aged 20 and older. An initial estimate requires at least 24 hours of watch use alongside logged outdoor workouts and passive measurements. If Apple Health later determines that earlier values can be refined, you may see an option to update them under Health > Cardio Fitness. Source: [Track your cardio fitness levels, apple.com](https://support.apple.com/en-us/108790) --- ### Cycling FTP ![]() # **Cycling FTP: The Number That Sets Your Training Zones** **Functional Threshold Power (FTP) is the highest average power, measured in watts, that a cyclist can sustain for approximately one hour. It is a key reference point for endurance performance and the foundation for setting accurate cycling power zones.** ## How It Is Measured Apple Watch and bike computers can estimate FTP from your power data once connected to a power meter. For Apple Watch, the power meter must support a Bluetooth connection. For a more accurate result, an FTP test is the better option. A dedicated test gives you a number grounded in actual performance rather than an estimate, which means more reliable training zones and better insight into your progress over time. There are three commonly used protocols. --- ![]() ### Standard 20-Minute Test **What You'll Need** - A bike or smart trainer - A power meter - A bike computer or app - A heart rate monitor (optional, but useful) **The Test** - Warm up for 20 to 30 minutes - Ride as hard as you can sustain for 20 minutes, pace it evenly and do not go out too hard - Cool down **Calculating Your FTP** FTP = Avg 20-min Power × 0.95 --- ![]() ### 8-Minute Test **What You'll Need** - A bike or smart trainer - A power meter - A bike computer or app - A heart rate monitor (optional, but useful) **The Test** - Warm up for 20 to 30 minutes - Do two 8-minute full-gas efforts, separated by 10 minutes of easy spinning - Cool down **Calculating Your FTP** FTP = Avg 8-min Power × 0.90 ![]() ### Ramp Test **What You'll Need** - A bike or smart trainer - A power meter - A bike computer or app - A heart rate monitor (optional, but useful) **The Test** - Start easy - Power increases every minute, usually by 20 to 25W - Go until you can no longer hold the target power - The test ends when you fail to complete a full minute at a given power level **Calculating Your FTP** FTP = Max 1-min Power × 0.75 --- ### Advanced Workout Metrics ![]() # **Advanced Workout Metrics** **Training load and readiness tell you how much to train and when, while advanced workout metrics tell you what's happening inside a session. They break down the quality of your effort, the efficiency of your engine, and how your body holds up as the work adds up.** Each metric offers a different angle on the same workout. Together, they give you a clearer, more honest picture of your performance than any single number can. All four metrics use Weighted Average Power in their calculations. Weighted Average Power is a smarter version of average power. It gives more weight to harder efforts, so it better represents the true physiological cost of a session, especially when your output wasn't perfectly steady. ## Intensity Factor Intensity Factor (IF) shows how hard a session was relative to your personal limit. It compares your Weighted Average Power to your Functional Threshold Power (FTP), the maximum power you can sustain for about one hour. The calculation is straightforward: Weighted Average Power divided by FTP. An IF close to 1.0 means you were working near your threshold, the kind of effort you could sustain for roughly an hour. Below 1.0, the session was less demanding. Above 1.0, you were pushing beyond your threshold, which is only sustainable in shorter bursts. #### Why It Matters Not all sessions are created equal. A one-hour criterium, a four-hour endurance ride, and a tempo run will all feel completely different, but IF reveals how close each came to your physiological ceiling, on the same scale. This makes IF a powerful tool for comparing efforts across different durations, terrains, and workout types. It cuts through the noise of raw numbers and shows you, in a single value, how hard a session really was relative to your capacity. #### How to Use It Track IF over time to see whether your training load is balanced. It helps answer the question most athletes eventually face: am I pushing hard enough to grow fitness, or so hard that I'm flirting with burnout? If IF is consistently high across multiple sessions in a week, your body may be accumulating more stress than it can absorb. If it's consistently low, you might be leaving gains on the table. ## Variability Index Variability Index (VI) shows how steady your power output was during a session. It's calculated by dividing your Weighted Average Power by your Average Power. A VI close to 1.0 means your effort was smooth and consistent, you held a steady output from start to finish. The further it climbs above 1.0, the more your power fluctuated throughout the session. #### Why It Matters A low VI reflects steady, even output, what you want for tempo runs, endurance rides, and long aerobic efforts where holding a consistent effort is the goal. A high VI reflects a more variable effort with surges and recoveries throughout, expected and appropriate in workouts like intervals, hill repeats, or races with frequent pace changes. Neither is inherently better. It depends on what you planned to do. A criterium is supposed to be punchy. A half marathon is supposed to be smooth. VI tells you which one you actually achieved. #### How to Use It Track VI over time to see whether your pacing is improving. If you're working on even effort distribution, especially for endurance events, a declining VI trend is a sign that your execution is getting sharper. If you're training for variable-effort racing, a higher VI may be exactly what you're after. VI also adds context to other metrics. For example, Decoupling is most reliable in sessions with a low VI, where any heart rate drift can be attributed to genuine aerobic fatigue rather than power fluctuations. ## Efficiency Factor Efficiency Factor (EF) measures how efficiently your cardiovascular system converts effort into power. It's calculated by dividing your Weighted Average Power by your average heart rate for the session. Think of it as power per heartbeat. #### Why It Matters A higher EF means you're generating more power without your heart working harder. This is a sign of strong cardiovascular conditioning and good aerobic efficiency, exactly what endurance training is designed to build. A lower than usual EF can mean several things: accumulated fatigue, a dip in fitness, or external factors like heat and dehydration making your heart work harder for less output. Context matters here. A single low reading after a hot day is noise. A declining trend over weeks is a signal. EF is highly personal. Comparing your number to someone else's tells you very little. What matters is how your EF changes over time for similar workouts. Same route, same conditions, same type of session, improving EF: that's aerobic progress you can trust. #### How to Use It Paired with Decoupling, EF becomes even more useful. A high EF with minimal heart rate drift shows a well-developed aerobic engine, your body doing more with less and sustaining it. A lower EF with significant drift suggests your endurance base could use some work. Track EF across comparable sessions to spot trends in your aerobic development. It won't tell you everything, but it's one of the clearest windows into whether your cardiovascular system is getting stronger. ## Decoupling Decoupling measures how the relationship between your heart rate and power output shifts during a session. In an ideal scenario, if you hold the same power from start to finish, your heart rate stays nearly the same throughout. In reality, it tends to creep upward, a phenomenon known as heart rate drift. To calculate decoupling, the app compares your Efficiency Factor from the first half of your session to the second half. If EF stays consistent across both halves, you have low decoupling. If it drops noticeably in the second half, meaning your heart is working harder for the same output, you have higher decoupling. Decoupling is most reliable in sessions where your effort is steady and sustained, think tempo runs, threshold rides, or long aerobic efforts where your Variability Index stays close to 1.0. When the effort is even, any heart rate drift can be attributed more clearly to aerobic fatigue. In sessions with higher variability, decoupling can still reveal useful trends, but the signal is noisier since some of the drift may come from power or pace fluctuations rather than genuine fatigue. #### Why It Matters Low decoupling, generally under 5%, means your cardiovascular system is efficiently supporting your output over the full duration of the session. Higher decoupling points to fatigue, an endurance base that may need more development, or external factors like heat and dehydration. It's also normal to see higher decoupling in highly variable workouts, where repeated surges naturally drive heart rate up over time. Interpreted in the right context, decoupling is one of the most honest metrics in endurance training. Power and pace can be held through sheer will. Heart rate drift is your body telling you what that effort is actually costing. #### How to Use It Track decoupling over time in comparable workouts. As your fitness improves, you'll see it shrink, meaning you can hold steady output without your heart needing to work progressively harder to keep up. A shrinking trend is one of the clearest signs that your endurance is genuinely improving. These metrics are most powerful when read together. IF tells you how hard the session was. VI tells you how steady. EF tells you how efficient. And Decoupling tells you how well that efficiency held up over time. Each one answers a different question, but together they show you something no single metric can: how your body is really performing, and where there's room to grow. --- ## Tracking Your Progress & Fitness ### Overview of the Progress tab # Overview of the Progress tab The Progress tab provides a comprehensive overview of your long-term fitness trends, training history, and progress toward your goals. This is your central hub for analyzing how your training is evolving over weeks and months, helping you make informed decisions about your future workouts. ## Training Summary At the top of the screen, the **Training Summary** gives you a week-by-week breakdown of your training. You can quickly see which days you worked out, your total training **load** for each week, and the percentage **change** from the previous week. You can adjust the time frame shown, for example, to a 5-week (**5W**) view. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a9f7cb88c7789349375da97450b6f5b2592986baaa19616e1c632f01e49d02c0_880142e9.webp) ## Training Goals This section provides a snapshot of your progress toward the goals you've set. You can track various objectives, such as yearly distance, weekly sessions, or duration for specific activities. Tap the section to see all your goals or the **+** icon to add a new one. - **Yearly Distance:** Tracks total distance covered for an activity like cycling. - **Weekly Sessions:** Monitors the number of completed workouts against a weekly target. - **Weekly Duration:** Shows the total time spent on an activity versus your goal. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/5faa0fcdbadb646173a2c6d978ecc09aee3c7b92da84204d468f8ee5f10deb10_4e242363.webp) ## Intensity Distribution This area helps you understand the balance of your training intensity. It breaks down your effort into different zones so you can see if you are training according to your plan, whether that's polarized, pyramidal, or another focus. - **Training Focus:** Shows the percentage of time spent in Low Aerobic, High Aerobic, and Anaerobic zones. - **Heart Rate Zones:** Visualizes the time you've spent across your different heart rate zones. - **Cycling Power Zones:** Displays your time distribution across various power output zones for cycling. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/25de1dbc5686df33096e8db8fa1ed56d7cb76fa9391538cc23c3098defea4fef_c4fa0c06.webp) ## Fitness Metrics The **Fitness** section tracks key physiological metrics that reflect your current fitness level. Tapping on any metric will open a detailed view with historical charts, analysis, and educational content. - **Endurance Fitness:** Measures your chronic training load to reflect your long-term training adaptation. - **Cardio Fitness:** Estimates your VO₂ max, a key indicator of your cardiorespiratory health. - **Cycling FT Power:** Shows your Functional Threshold Power (FTP) ratio (W/kg), a crucial metric for cycling performance. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/7a3e846b364a3ae90a89f2d2e41819b1b178bcab07b7fdf17b865460ef28af03_4049f61d.webp) ## Customizing Your View You can personalize the Progress tab to show the metrics that matter most to you. Scroll to the bottom of the screen and tap the **Customize** button to toggle the visibility of different sections and metrics. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/615276558dea8eecdeac54537cdab466453fb2472e5dbe87815829011a9c5cf1_008be797.webp) ### Tips for Using This Section Tap on any metric card in the **Intensity Distribution** or **Fitness** sections to dive deeper. These detailed screens provide in-depth charts, historical data, and a **Learn More** section to help you understand what each metric means and how it's calculated. ## Summary The Progress tab serves as your long-term training log, allowing you to visualize your fitness journey and track performance trends. It consolidates your training summary, goals, intensity distribution, and key fitness indicators like VO₂ max and FTP into a single, customizable dashboard, empowering you to monitor your development and adjust your training effectively. ## Related - [Analyze your weekly Training Summary](/tracking-your-progress-fitness/analyze-your-weekly-training-summary) - [Customize the metrics on your Progress tab](/tracking-your-progress-fitness/customize-the-metrics-on-your-progress-tab) - [How to Set and Manage Training Goals](/setting-tracking-training-goals/how-to-set-and-manage-training-goals) --- ### Analyze your weekly Training Summary # Analyze your weekly Training Summary The **Training Summary** provides a high-level overview of your workout history, week by week. Located at the top of the **Progress** tab, this section allows you to quickly compare your training volume and consistency over time across several key metrics. ## Understanding the Summary View The **Training Summary** is organized by week, with each row representing one week (e.g., W21, W22). Across each row, you can see the days of the week from Monday to Sunday. A blue dot indicates that you completed a workout on that day, giving you an at-a-glance view of your weekly activity pattern. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a9f7cb88c7789349375da97450b6f5b2592986baaa19616e1c632f01e49d02c0_880142e9.webp) To the right of the weekly calendar, you'll find key data points: - **Load / Value:** This column displays the total value for the selected metric for that week. For example, if you're viewing **Training Load**, it will show the total load score. - **Change:** This shows the percentage increase or decrease in the metric compared to the previous week, helping you quickly identify trends in your training volume. ## Switching Between Metrics You can analyze your weekly summary using different metrics. Tap on the tabs below the summary to change the data displayed: - **Training Load:** View your total weekly training load. - **Duration:** See the total time you spent working out each week. - **Distance:** Track the total distance covered in your workouts each week. - **Elevation:** See the total elevation gain from your activities each week. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/5faa0fcdbadb646173a2c6d978ecc09aee3c7b92da84204d468f8ee5f10deb10_4e242363.webp) ## Customizing the Time Frame You can adjust the number of weeks displayed in your summary. Tap the button in the top right corner of the summary (e.g., **5W**) to change the time frame and get a shorter or longer-term perspective on your training history. ### Tips for Using This Section Use the weekly change percentage to monitor your training progression. A consistent, gradual increase is often ideal, while a sudden, large drop might indicate a rest week or a period of reduced activity. ## Summary The Training Summary on the Progress tab offers a powerful, consolidated view of your weekly workout data. By switching between key metrics like Training Load, Duration, and Distance, you can easily track your consistency, monitor changes in volume, and analyze long-term trends to ensure your training stays on track with your goals. ## Related - [Overview of the Progress tab](/tracking-your-progress-fitness/overview-of-the-progress-tab) - [Understand your Endurance Fitness (Chronic Load)](/tracking-your-progress-fitness/understand-your-endurance-fitness-chronic-load) - [Analyze your Training Focus and Intensity Distribution](/tracking-your-progress-fitness/analyze-your-training-focus-and-intensity-distribution) --- ### Understand your Endurance Fitness (Chronic Load) # Understand your Endurance Fitness (Chronic Load) Endurance Fitness, also known as Chronic Training Load (CTL), provides a long-term view of your training adaptation. Located on the **Progress** tab, this metric helps you understand how much structured work your body is used to, reflecting the durability of your endurance base. Use it to track your fitness development and ensure you are building your base consistently over time. ## Analyzing Your Endurance Fitness On the main **Progress** tab, the **Endurance Fitness** card provides a quick summary of your current status. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/3c8345ab129bd6504b2c958ec1988fa04bbd0bb01e318c235b241314a27885dc_d19638ca.webp) This card displays: - **Chronic Load:** Your current numerical score, representing your fitness base over the last 42 days. - **Fitness Level:** A rating of your current Chronic Load, such as **VERY GOOD**, **GOOD**, or **FAIR**. - **Trend Graph:** A small line chart showing your Chronic Load fluctuations over the recent past. Tapping on this card will take you to a more detailed analysis screen. ## Detailed Endurance Fitness View The detailed view offers a deeper dive into your long-term fitness trends. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/1897f061f4e06c7c4a51d8256f10daa3a8783bc00838cac814dfeaa29753e0c3_bd3fd3ca.webp) - **Main Chart:** A line graph visualizes your Chronic Load over a selected period, typically **4W** (4 weeks) or **6M** (6 months). This helps you see how your fitness base has evolved. - **4-Week Overview:** This section summarizes your key stats for the selected period, including your **Average**, **Max**, and **Min** Chronic Load. - **Endurance Fitness Breakdown:** This part shows the percentage of time you have spent in each fitness level (e.g., Low, Fair, Good, Very Good). ### Understanding the "Learn More" Section At the bottom of the detailed view, you can tap on two cards to get more context about the metric. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/6e790f31b644df033c2cc545a3f3b09ccb5fc7a7714ddab9ffcd943efbe57865_6c7e4601.webp) - **Chronic Training Load:** This card explains the concept in detail. CTL tracks your long-term training adaptation by reflecting the structured work your body has handled, typically calculated over the past 42 days using an Exponentially Weighted Moving Average (EWMA). A higher number indicates a more durable endurance base, while a drop often signifies deconditioning. - **Chronic Training Load Levels:** This card provides a breakdown of the different CTL levels and what they mean, from **Low** (below 25 CTL) to **Very High** (150 CTL and above). Each level corresponds to a typical training volume and athletic status, helping you compare your fitness to established benchmarks. ### Tips for Interpretation A steady, gradual increase in your Chronic Load is ideal for building fitness while minimizing injury risk. Pay attention to sharp spikes, which could indicate overreaching, or significant drops, which may mean you are losing fitness due to inconsistency. ## Summary The Endurance Fitness (Chronic Load) feature is a powerful tool for monitoring your long-term fitness progression. It helps you track the development of your aerobic base, understand your body's adaptation to training, and manage your workout volume to support steady, sustainable progress. By analyzing your trends and understanding the different fitness levels, you can make more informed decisions about your training. ## Related - [Overview of the Progress tab](/tracking-your-progress-fitness/overview-of-the-progress-tab) - [Analyze your weekly Training Summary](/tracking-your-progress-fitness/analyze-your-weekly-training-summary) - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) --- ### Understand your Cardio Fitness (VO2 max) # Understand your Cardio Fitness (VO2 max) Your Cardio Fitness level, measured as VO2 max, is a key indicator of your cardiorespiratory health. It represents the maximum amount of oxygen your body can use during intense exercise. This article explains how to navigate and interpret the Cardio Fitness section, located on the **Progress** tab, to track your aerobic capacity over time. ## Analyzing Your Cardio Fitness Chart When you tap on the **Cardio Fitness** card from the **Progress** tab, you'll see a detailed view of your current status and historical trends. This main chart screen includes: - **VO2 max Score:** Your most recent VO2 max estimate, measured in mL/kg/min. - **Personalized Insight:** A brief summary explaining what your current score means for your aerobic capacity. - **Historical Graph:** A line chart that visualizes your VO2 max trends over the last **4 weeks** or **6 months**. The background is color-coded to show different fitness levels, from Poor to Excellent, making it easy to see where you stand. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/d3109c7327eccfc4f9250c83b244382bbdb3924ea47442bc1d07229064ff79c1_7bb388fa.webp) ## Understanding Your Overview and Level Distribution Below the main chart, you will find a summary of your performance and how your time is distributed across different fitness levels. - **4-Week Overview:** This section shows your **Average**, **Max**, and **Min** VO2 max scores over the last four weeks. - **Cardio Fitness Levels:** This bar chart shows the percentage of time you have spent in each fitness level (e.g., Fair, Good, Excellent) during the selected period, giving you a clear view of your consistency. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/ba3ffcb952882c62133af42a1ad77980672d63adfc7d8957cfb94a9a00138f7a_946e6170.webp) ## Learn More About VO2 max For a deeper understanding of the science behind your score, explore the **Learn More** section at the bottom of the screen. - **Cardio Fitness:** Tap this to learn what VO2 max is, how it's estimated by devices like the Apple Watch, and what factors can affect the accuracy of your reading. - **Cardio Fitness Levels:** This section provides a detailed breakdown of the VO2 max ranges for each fitness level, customized for your age group and sex. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/d11407e3c59428489877ac0525b7a0e396fa0e531903acb799899377679eabff_a242393f.webp) ### Tips for Improving Accuracy The accuracy of your VO2 max estimate depends on several factors. To get the most reliable data, ensure that your personal details (age, sex, weight, and height) are up-to-date in your settings. Estimates are typically recorded during outdoor walk, run, or hiking workouts. ## Summary The Cardio Fitness screen provides a comprehensive tool for monitoring your aerobic health through the VO2 max metric. By analyzing your historical trends, understanding your current fitness level, and learning more about the underlying science, you can effectively track your long-term cardiorespiratory progress and make informed decisions about your training. ## Related - [Overview of the Progress tab](/tracking-your-progress-fitness/overview-of-the-progress-tab) - [Analyze your weekly Training Summary](/tracking-your-progress-fitness/analyze-your-weekly-training-summary) - [Understand your Endurance Fitness (Chronic Load)](/tracking-your-progress-fitness/understand-your-endurance-fitness-chronic-load) --- ### Understand your Cycling FT Power (FTP) # Understand your Cycling FT Power (FTP) Functional Threshold Power (FTP) is a key metric for measuring your cycling endurance and performance. Located in the **Progress** tab, this section allows you to track your highest average power output over a sustained period, helping you set accurate training zones and monitor improvements in your fitness. ## Analyzing Your FTP Trend The main chart displays your Cycling FT Power, measured in watts per kilogram (W/kg), over a selected time frame. You can toggle the view between a **4-week** and **6-month** overview to analyze short-term changes or long-term trends in your performance. The chart visualizes how your FTP fluctuates, helping you see the impact of your training. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a103f2750c8d86fd07a7eb82f64a1e6d67f4c07361a46ad759d0b99ec46ea68a_ec81abb2.webp) - **FTP Value:** Your current estimated FTP is displayed prominently at the top. - **Performance Insight:** A brief summary explains what your current FTP level means for your general fitness and endurance riding. - **4-Week Overview:** This section provides a snapshot of your recent performance, including: ## Understanding FTP Levels Below the chart, your FTP is categorized into different performance levels, from Novice to World Class. This comparison helps you understand where your current fitness stands in relation to established benchmarks for your age and gender. The app shows the percentage of time and number of days you've spent in each level. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/5d9beda2e2209ed827f283580bb172edf19697dd8a6d54801c2a351cf54c362b_8fd9b23d.webp) ## Learning More About FTP For a deeper understanding, tap the cards in the **Learn More** section at the bottom of the screen. - **Cycling Functional Threshold Power:** This card explains what FTP is, why it's a key metric for endurance, and how it can be estimated using devices like an Apple Watch or bike computer with a power meter. It also details different methods for performing an FTP test, such as the standard 20-minute test or a ramp test. - **Cycling FTP Levels:** This card provides a detailed breakdown of each performance level, describing the type of cyclist typically found in that range and the W/kg values associated with it. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/c81346c8fbba855e02a6f4ffc3476fe4e4dfb5c33ee98c4ce9140f5e9a4188df_072a7092.webp) ### Tips for Using This Section To ensure your FTP data is accurate, consider performing a dedicated FTP test periodically (e.g., every 4-6 weeks). This provides a reliable benchmark to track your progress and adjust your training zones accordingly. ## Summary The Cycling FT Power section provides a comprehensive analysis of your cycling endurance. By tracking your W/kg ratio over time, comparing it to established performance levels, and learning how to measure it accurately, you can effectively structure your training, set realistic goals, and monitor your long-term fitness progression. ## Related - [Overview of the Progress tab](/tracking-your-progress-fitness/overview-of-the-progress-tab) - [Analyze your time in Cycling Power Zones](/tracking-your-progress-fitness/analyze-your-time-in-cycling-power-zones) - [How to Configure Your Cycling Power Zones](/account-settings-management/how-to-configure-your-cycling-power-zones) --- ### Analyze your Training Focus and Intensity Distribution # Analyze your Training Focus and Intensity Distribution The **Intensity Distribution** section on the **Progress** tab helps you understand how your training effort is balanced across different intensity zones. By analyzing your **Training Focus**, you can ensure your workouts align with your fitness goals, whether you're building an aerobic base, improving your threshold, or focusing on high-intensity efforts. ## Understanding Your Training Focus On the **Progress** tab, the **Training Focus** card provides a high-level summary of your intensity distribution over the last four weeks. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/9ae885b5a0db9d1d685d807ecd05696109b79818a84868897c1af3ef88bd329f_8dae4bd9.webp) This card displays: - **Low Aerobic:** The percentage of your training spent in lower-intensity zones, crucial for building your endurance foundation. - **High Aerobic:** The percentage of training in moderate-to-high intensity zones, which helps improve your cardiovascular fitness. - **Anaerobic:** The percentage of training in very high-intensity zones, which boosts your top-end speed and power. Beneath each percentage, you'll see a status indicator (**BELOW**, **OPTIMAL**, or **ABOVE**) that compares your current distribution to the recommended ranges based on your selected training model. ## Detailed Intensity Analysis Tap the **Training Focus** card to open a detailed analysis screen. Here, you can toggle between a **4W** (4-week) and **12W** (12-week) view. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/0c7863d754398428babdbace7278c76f8970e52a1993a54c4dbfb6b23f7e1491_90525915.webp) This screen includes: - **Main Chart:** A chart showing the cumulative time spent in each intensity zone over the selected period. - **4-Week Overview:** A breakdown of the percentage and total duration for each zone (Anaerobic, High Aerobic, Low Aerobic). - **Long-Term Overview:** A 6-month bar chart that visualizes your intensity distribution trends over time, helping you see how your focus has shifted. ## Customizing Your Training Focus Model You can tailor the optimal intensity ranges to match your training philosophy. 1. From the detailed **Training Focus** screen, tap the settings icon in the top-right corner. 2. A menu will appear where you can select your preferred training model: 3. Your selection will update the **OPTIMAL** ranges displayed on the **Training Focus** card. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/eed341772a32e3f8013288ca4a71f91ed0df02985da455372ba4488da7d1977a_e4370366.webp) ## Summary The Training Focus feature provides a detailed analysis of your training intensity, helping you balance your efforts across low aerobic, high aerobic, and anaerobic zones. By reviewing short-term and long-term trends and customizing the underlying training model, you can ensure your workouts are structured effectively to meet your specific performance goals and prevent overtraining. ## Related - [Overview of the Progress tab](/tracking-your-progress-fitness/overview-of-the-progress-tab) - [How to Customize Your Training Focus Zones](/account-settings-management/how-to-customize-your-training-focus-zones) - [Analyze your time in Heart Rate Zones](/tracking-your-progress-fitness/analyze-your-time-in-heart-rate-zones) - [Analyze your time in Cycling Power Zones](/tracking-your-progress-fitness/analyze-your-time-in-cycling-power-zones) --- ### Analyze your time in Heart Rate Zones # Analyze your time in Heart Rate Zones The **Heart Rate Zones** section, found on the **Progress** tab, provides a detailed analysis of your training intensity. This feature helps you visualize how much time you've spent in each zone, allowing you to assess if your training aligns with your fitness goals, such as building an aerobic base or preparing for high-intensity efforts. ## Navigating the Heart Rate Zones Chart When you tap on the **Heart Rate Zones** card, you'll see a comprehensive chart that visualizes your effort distribution over time. - **Time Frame Selection:** At the top right, you can toggle between a **4W** (4-week) and **12W** (12-week) view to adjust the period shown in the main chart. - **Main Chart:** This chart displays your cumulative time in each heart rate zone as a stacked area graph. Below it, a bar chart shows the zone distribution for individual workouts, helping you spot specific high or low-intensity sessions. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/5116cbfe331f22a8e5848b890683543566154268704d71113a667bfde339dd83_840e0e54.webp) ## 4-Week Overview Directly below the main chart, the **4-Week Overview** provides a statistical breakdown of your time in each heart rate zone over the last four weeks. For each zone, you can see: - **Zone:** The specific heart rate zone number. - **Pct.:** The percentage of your total training time spent in that zone. - **Duration:** The total time (in hours and minutes) you've spent in that zone. ## Long-Term Overview Scroll down to find the **Long-Term Overview**, which offers a broader perspective on your training intensity. - **6-Month Chart:** This stacked bar chart visualizes your weekly time spent in each heart rate zone over the past six months, making it easy to identify long-term trends and training patterns. - **6-Month Summary:** Similar to the 4-week view, this section provides a percentage and duration breakdown for each zone across the entire six-month period. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/76b198c5eb091c3301200325c2563898118433e23e9aea8816d239608651cabc_7c57c213.webp) ### Tips for Using This Section Compare your short-term (4-week) and long-term (6-month) overviews. This can reveal if your recent training intensity has shifted, helping you confirm whether you're successfully following a specific training plan, such as polarized or pyramidal training. ## Summary The Heart Rate Zones analysis feature provides powerful visualizations to help you understand your training intensity. By examining your effort distribution across different time frames, from individual workouts to a six-month overview, you can ensure your training is balanced and effectively aligned with your fitness objectives. ## Related - [How to Set Up Your Heart Rate Zones](/account-settings-management/how-to-set-up-your-heart-rate-zones) - [Analyze your Training Focus and Intensity Distribution](/tracking-your-progress-fitness/analyze-your-training-focus-and-intensity-distribution) - [Overview of the Progress tab](/tracking-your-progress-fitness/overview-of-the-progress-tab) --- ### Analyze your time in Cycling Power Zones # Analyze your time in Cycling Power Zones The **Cycling Power Zones** analysis, found on the **Progress** tab, provides a detailed breakdown of how your training time is distributed across different power output levels. This feature helps you visualize your training intensity, track how it evolves over time, and ensure your efforts align with your specific cycling goals, such as building endurance or increasing peak power. ## Short-Term Overview (4-Week) When you first open the **Cycling Power Zones** screen, you'll see a 4-week overview. This section visualizes your recent training trends and provides a summary of your intensity distribution. - **Cumulative Time in Zone Chart:** This stacked area chart shows the total time you've accumulated in each power zone over the past four weeks. It helps you see which zones you've been emphasizing in your recent training blocks. - **4-Week Breakdown:** Below the chart, you'll find a detailed summary for each power zone. This list shows the total percentage and duration you've spent in each zone, giving you a precise measure of your recent training intensity. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/c7107d3a3bad5f82669ba480c977c022b1234d5f18071f9fe09d8b9d493dd4df_6b910846.webp) ## Long-Term Overview (6-Month) Scroll down to view a longer-term analysis of your training. This perspective is useful for identifying seasonal trends and tracking your development over an extended period. - **Weekly Time in Zone Chart:** This stacked bar chart displays your time in each power zone on a week-by-week basis for the last six months. It's an effective way to see how your intensity distribution has changed over time, reflecting different training phases or goals. - **6-Month Breakdown:** Similar to the short-term view, this section provides a summary of the total percentage and duration spent in each power zone over the entire six-month period. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/d60eea340180c12ded684ea622f6adfbfeab24e15143ceea5b5e3f50618a095d_06764f32.webp) ### Tips for Using This Section Use the long-term overview to see if your training is consistent with your goals. For example, during a base-building phase, you should see a higher percentage of time in lower power zones (Zone 1 and 2), while a race-preparation phase should show more time in higher-intensity zones. ## Summary The Cycling Power Zones analysis offers a powerful way to understand and manage your training intensity. By providing both short-term (4-week) and long-term (6-month) views of your time spent in each zone, this feature allows you to assess your training distribution, track your progress, and make data-driven adjustments to better achieve your fitness objectives. ## Related - [How to Configure Your Cycling Power Zones](/account-settings-management/how-to-configure-your-cycling-power-zones) - [Understand your Cycling FT Power (FTP)](/tracking-your-progress-fitness/understand-your-cycling-ft-power-ftp) - [Analyze your Training Focus and Intensity Distribution](/tracking-your-progress-fitness/analyze-your-training-focus-and-intensity-distribution) --- ### Customize the metrics on your Progress tab # Customize the metrics on your Progress tab This guide explains how to customize the layout of your **Progress** tab. You can choose which metrics to display and reorder them to prioritize the data that matters most to you, creating a personalized dashboard for your long-term fitness journey. 1. Navigate to the **Progress** tab from the main navigation bar. 2. Scroll to the bottom of the screen. 3. Tap the **Customize** button. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/7a3e846b364a3ae90a89f2d2e41819b1b178bcab07b7fdf17b865460ef28af03_4049f61d.webp) 4. On the **Customize** screen, tap the toggle switches to show or hide specific metric cards, such as **Training Goals**, **Intensity Distribution**, and **Fitness** metrics. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/a6f65273375ab90f90c0fa16106382891751644425a0129e1c710b53616b72b0_24f04018.webp) 5. To change the order of the metrics, tap and hold the reorder icon (three horizontal lines) and drag the card to your preferred position. 6. Your changes are saved automatically. Tap the back arrow or close the view to see your updated **Progress** tab. ### Tips To revert all your changes and return to the default layout, open the **Customize** screen and tap **Reset Layout**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/b4dea14213b85af08d87a478266ad571ba87d418d9d9a669900c1c648c001e68_4276f6cb.webp) ## Summary Personalize your **Progress** tab to focus on the metrics that are most important to your training. This article shows you how to show, hide, and reorder various data cards, including Training Goals, Intensity Distribution, and Fitness metrics, creating a tailored view of your long-term development. ## Related - [Overview of the Progress tab](/tracking-your-progress-fitness/overview-of-the-progress-tab) - [Analyze your weekly Training Summary](/tracking-your-progress-fitness/analyze-your-weekly-training-summary) - [How to Set and Manage Training Goals](/setting-tracking-training-goals/how-to-set-and-manage-training-goals) --- ## Integrations & Data Sources ### How to Connect Your Garmin Connect Account # How to Connect Your Garmin Connect Account This guide shows you how to connect your Garmin Connect account to The Outsiders. Connecting your account allows you to automatically import your workout data, providing a complete and seamless analysis of your training. You will need your Garmin Connect account login details to complete this process. 1. From the **Today** tab, tap your profile icon in the top-right corner. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/350846986af8c00f1c998b2c7e4a7c6e12582a857aef01036d3e073fe5cf1173_00dda348.webp) 2. On the profile screen, tap **Integrations**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/63b1f9db65a30e7ab16c067ec275d2e20e18379d96cdddb15e867c86adbcc7e0_64926c15.webp) 3. Select **Garmin Connect™** from the list of available integrations. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/669d35e29668a42da9d16c9e3f08eb9e39b4c7eb608797f5bf57772bdcbd9878_9340872a.webp) 4. Follow the on-screen prompts to sign in with your Garmin Connect credentials and authorize The Outsiders to access your data. 5. Once the connection is successful, you can view the integration status and manually sync your latest data by tapping **Sync Now**. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/46966d674af7748e32c1b3bfdc5dd616c26856c070307fa6b82040a27b15b0b4_9e9d7165.webp) ## Summary Integrating your Garmin Connect account with The Outsiders automates the process of importing your workout data. This ensures your training metrics, such as Training Load and Form, are always accurate and up-to-date, allowing for more precise insights into your readiness and performance without the need for manual data entry. ## Related - [Import a workout from a FIT file](/workouts-activity-analysis/import-a-workout-from-a-fit-file) - [How to Manually Add a Workout](/workouts-activity-analysis/how-to-manually-add-a-workout) - [Navigate your workout history and summaries](/workouts-activity-analysis/navigate-your-workout-history-and-summaries) --- ## Using The Outsiders on iPhone ### How to Add The Outsiders Widgets to Your iPhone Home Screen # How to Add The Outsiders Widgets to Your iPhone Home Screen This guide shows you how to add The Outsiders widgets to your iPhone Home Screen. Following these steps allows you to see key training and wellness metrics at a glance, directly from your Home Screen. You will need The Outsiders app installed on your iPhone. 1. Touch and hold an empty area on your Home Screen until the apps jiggle. 2. Tap the **Add Widget** option that appears. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/66c2b27a186699bd7bc887aa9dba014b6993aa336af10a77d2ab9213f7732aed_7843e79e.webp) 3. In the search bar, type The Outsiders and select it from the results list. ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/3e13df431acbde7476150b04798969e70e0db85b7c5d6f85ca119679bcb248e2_6864da06.webp) 4. Swipe left and right to browse through the available widgets. You can choose from various sizes and metrics, including: ![](https://otegsqwqycxxjehewzxi.supabase.co/storage/v1/object/public/published-media/d2356cae-a43a-46fa-9e90-32ef8b31d276/media/b88d702a4cf25de14edd3a33f84826b9ecfa1a418ea43f3b28487c3b5c5bcf46_3763a472.webp) 5. Once you have chosen your preferred widget, tap the **Add Widget** button. 6. Drag the widget to the desired position on your Home Screen. 7. Tap **Done** in the upper-right corner to save the layout. ## Summary This article provides step-by-step instructions for adding widgets from The Outsiders app to your iPhone's Home Screen. By adding these widgets, you gain immediate access to your most important training and wellness data—such as Training Readiness, Body Metrics, and Training Load Ratio—without needing to open the app. This feature offers a quick and convenient way to stay informed about your body's status. ## Related - [What is Training Readiness?](/training-readiness/what-is-training-readiness) - [What is Training Load Ratio (TLR)?](/training-balance/what-is-training-load-ratio-tlr) - [Body Metrics](/articles/body-metrics) --- ## iPhone release notes ### Version 1.0.1 (September 18, 2025) # Version 1.0.1 (September 18, 2025) First batch of bug fixes! --- ### Version 1.1 (September 29, 2025) # Version 1.1 (September 29, 2025) It's been close to 2 weeks since the launch, and we are pretty happy with the way the app has been received so far. If this was a different industry then maybe we'd be able to take off a week or two, but we are in the app world. Our devs Matija and Luka, together with Andrej on product and design, bring you this second round of updates: - Interactive Charts: You're now able to tap onto most of your in-app charts on all the timeviews and check the values for any specific day in the past - Training Load Ratio, all Body Metrics, Endurance Fitness, Cardio Fitness, Cycling FTP and the long-term overview of Training Focus and Heart Rate Zones. - Add Workouts: Ran out of battery? Practice contact sports where wearing a watch is not an option? We have a solution, you can now add missed or non-tracked workouts directly in the app. - RPE Sync with Health: This feature already existed in the app but has improved with this update. Your Perceived Exertion inputs made within 3rd party apps that are stored in Apple Health can now be synced with The Outsiders and included in your Training Readiness score. - Training Readiness: This already sleek animation from Luka upon the app opening now got even shinier. Ul at its finest IMHO! - Some other bug fixes: Units selection change now works in the Progress tab as well and multiple logged workouts in a single day now all stack in Today's Workouts section in the Today tab. --- ### Version 1.1.1 (October 15th, 2025) # Version 1.1.1 (October 15th, 2025) 2 months since the official release of the app and here's another update (lost count to the actual number). With this one, you get the following novelties: - Upgraded charts - TLR, body metrics, and fitness charts now come with improved UX and Ul. - New Training Focus Zones settings. - You can now choose which day your week starts on. - Faster loading across the app. - A fresh new icon. - Better handling of missing nighttime data - the app now shows how long until everything's fully operational. --- ### Version 1.2 (October 29, 2025) # Version 1.2 (October 29, 2025) Hello Outsiders! Time for an update as loaded as your quads. Well, almost. For those who love to spin the pedals, we've got something sweet: Cycling Power Zones now just a click away. That, and lots of smaller perks. Dig in. • CYCLING POWER ZONES (CPZ) Yes, cyclist, we see you, we feel you, we are you! CZ are now available in both the Workout Summary and the Progress tab. In the Workout Summary, you'll see your Power Zone distribution next to Training Focus and Heart Rate Zones for every logged ride. In the Progress tab, you can track your 4-week and 12-week Power Zone distribution under Intensity Distribution, plus your Long-Term Overview displaying weekly CPZ distribution for all your recorded history. To see this feature, you'll need cycling power data - which means a power meter. If you're new to tracking power, this feature will appear after your first cycling power data log in Health. • BODY METRICS The small charts on the Today tab now have an updated visualisation and transition between ranges. If you went far outside of your normal range with any of the metrics, this should now be clearly visible even when this measurement is already in the past. • WORKOUT SUMMARY Each Heart Rate Zone and Power Zone now displays the minimum and maximum range value on the right side next to duration. This one doesn't show up in the Progress tab, because your zones might change over time. • TRAINING FOCUS ZONES Training Focus Zones are now displayed for all the workouts with at least one minute of your heart rate measurements above the bottom threshold. You can adjust your Training Focus Zones in The Outsiders > Profile > Personal & Fitness Details > Training Focus Lones. • PROGRESS TAB Fitness cards (Endurance Fitness, Cardio Fitness, Cycling FTP) now display a date of your last logged value, to provide a better overview of your values at a glance. • BUG FIXES With this version we also introduce the following set of bug fixes: - HR zones not saving > should now be saving correctly. - Body metrics (overnight vs. all-day) confusion > resolved. If you sleep with your watch, we'll use overnight data. Keep in mind that if you miss tracking some nights, there will be a gap in your trend. If you don't, we'll take daytime measurements. This (data source choice) applies retroactively to your full history. - Wrist temperature chart now makes sense for Fahrenheit users > it used to show Celsius limits, yikes. If being an Outsider feels like home, don't keep it a secret hideout - help more lost athletes find their way to the front door! A 5-star rating and a positive review on the App Store is like dropping breadcrumbs on the trail (we started with a metaphor, and, in classic Outsider fashion, we're going all in on it): it helps others discover the app, grows our community, and supports the indie team behind it so we can keep building. Got feedback? Let us know! Email: support@theoutsiders.app Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Appreciate you pushing forward with us! --- ### Version 1.3 (November 12, 2025) # Version 1.3 (November 12, 2025) Hey, watch out! With this one comes a lot - a whole new app actually. Version 1.3 brings The Outsiders Apple Watch to your wrist. This marks the end of our soft launch phase and now fully into the open. A gist of everything that's new with this update: • APPLE WATCH APP On The Outsiders Apple Watch app Training Readiness takes center stage on Apple Watch - complete with a beautiful new animation. It reflects your recovery and recent training load, so you can quickly see how ready you are to train and what kind of effort fits today. Alongside Readiness, The Outsiders Apple Watch app also displays: - 7-day Training Load Ratio (TLR) - 7-night Sleeping Heart Rate - 7-night Heart Rate Variability (HRV) - 7-night Wrist Temperature - 7-night Respiratory Rate - 7-night Blood Oxygen - Recent nights' Sleep Quality All of these metrics are there by default but you have the control via the Settings button over which of them get displayed and which not (if so desired). Kudos to Andrej and Luka for making this update happen. If being an Outsider feels right, don't disappear into the woods alone. Mark the trail for others chasing the same goals - a 5-star rating and a positive review on the App Store helps fellow athletes find their way here, grows the community, and fuels the small team to keep building. To follow our progress closely, join us on: Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Got feedback? Let us know! Email: support@theoutsiders.app Appreciate you sharing the path with us! --- ### Version 1.3.1 (Novemeber 26, 2025) # Version 1.3.1 (Novemeber 26, 2025) With the Apple Watch app landing two weeks ago, we are back to the iPhone. Here's what is coming your way: - NEW FEATURES - Batch Photo Import to Workout Summary - your workout summary can now be paired with all the photos from the session with a single tap (Profile -> Settings -> Match Photos With Workouts). - Indoor Cycling Speed Metric - added by user request and now available as a metric for indoor cycling workouts. - UPDATED FEATURES - Normal Range Calculation - body metrics now use an improved and more accurate normal-range calculation. - Training Readiness Improvement - early signs of sickness are now recognised. Your readiness and status will reflect it. - Training Load Ratio Fixes - cases with no logged workouts for a longer period are now handled properly (> 3 weeks). - BUG FIXES - Rounding is now consistent across the app. - Workout summary charts are fixed. - Few other minor improvements. That's for today. And next time, we just might switch back to the watch again - complications are in the works (hint, hint!). Also, if The Outsiders is helping your training, a 5-star rating or review would mean a lot. It brings more athletes into the fold and keeps our small team motivated to release updates like this one. To follow our progress closely, join us on: Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Got feedback? Let us know! Email: support@theoutsiders.app Thanks for being here. --- ### Version 1.3.2 (December 3, 2025) # Version 1.3.2 (December 3, 2025) Sometimes the smallest details make the biggest difference. And this week, that detail sits on your wrist: The Outsiders Apple Watch Complications. Without further ado, here's what's new with this one: • APPLE WATCH COMPLICATIONS Your two essential daily metrics now one glance away on your watch: - Training Readiness (TR) - Training Load Ratio (TLR) Choose from rounded or corner styles, with TLR also offered in a rectangular layout. • BUG FIXES A handful of smaller issues you likely never saw (but we definitely did) have been cleaned up. If The Outsiders fits into your training, a 5-star rating or brief review means more than you may think. It brings more athletes into the fold and keeps our small team moving forward. To follow our progress closely, join us on: Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Got feedback? Let us know! Email: support@theoutsiders.app Thanks for being here. --- ### Version 1.4 (December 17, 2025) # Version 1.4 (December 17, 2025) This update is all about bringing The Outsiders closer to you. Localization has always been part of our mission to make the app accessible, and if your language is listed below, you can now use The Outsiders in your mother tongue. • NEW Supported Languages Besides English, The Outsiders now supports 9 additional languages: - German - Spanish - French - Italian - Brazilian Portuguese - Chinese (Simplified) - Chinese (Traditional) - Japanese - Korean - LOCALIZED APP EXPERIENCE Training Readiness, Progress, Workouts, settings, charts, and all in-app copy are now available in 10 different languages. Tone and terminology were reviewed across all supported languages to stay consistent with the English version. We also updated Ul elements where needed - adjusting spacing, alignment, and layout to fit the different text lengths and structures of each language. If being an Outsider feels right, don't disappear into the woods alone. Mark the trail for others chasing the same goals - a 5-star rating and a positive review on the App Store helps fellow athletes find their way here, grows the community, and fuels the small team to keep building. To follow our progress closely, join us on: Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Got feedback? Let us know! Email: support@theoutsiders.app Thanks for being here. --- ### Version 1.4.1 (December 17, 2025) # Version 1.4.1 (December 17, 2025) This update is all about bringing The Outsiders closer to you. Localization has always been part of our mission to make the app accessible, and if your language is listed below, you can now use The Outsiders in your mother tongue. • NEW Supported Languages Besides English, The Outsiders now supports 9 additional languages: - German - Spanish - French - Italian - Brazilian Portuguese - Chinese (Simplified) - Chinese (Traditional) - Japanese - Korean - LOCALIZED APP EXPERIENCE Training Readiness, Progress, Workouts, settings, charts, and all in-app copy are now available in 10 different languages. Tone and terminology were reviewed across all supported languages to stay consistent with the English version. We also updated Ul elements where needed - adjusting spacing, alignment, and layout to fit the different text lengths and structures of each language. If being an Outsider feels right, don't disappear into the woods alone. Mark the trail for others chasing the same goals - a 5-star rating and a positive review on the App Store helps fellow athletes find their way here, grows the community, and fuels the small team to keep building. To follow our progress closely, join us on: Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Got feedback? Let us know! Email: support@theoutsiders.app Thanks for being here. --- ### Version 1.5 (December 26, 2025) # Version 1.5 (December 26, 2025) As the year winds down, it's hard not to start thinking ahead. This update, last one of the year, helps pin the plans down. Introducing: • PERSONAL TRAINING GOALS Set clear targets for what matters to your training and track how consistently you're meeting them, in the Progress tab. What you can set goals for - Time - Distance - Training Load - Active Energy - Elevation How it works - Choose the workout type - Pick a timeframe (weekly, monthly, yearly) - Set your target and train as usual Stack as many goals as you need, mix time horizons, and adjust them as your training evolves. You'll see your current progress, trends, and past periods, all in one place. If being an Outsider feels right, don't disappear into the woods alone. Mark the trail for others chasing the same goals - a 5-star rating and a positive review on the App Store helps fellow athletes find their way here, grows the community, and fuels the small team to keep building. To follow our progress closely, join us on: Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Got feedback? Let us know! Email: support@theoutsiders.app Thanks for being here. --- ### Version 1.5.1 (January 13, 2026) # Version 1.5.1 (January 13, 2026) We're starting 2026 by upgrading Training Goals - we can likely agree it's one of the most essential parts of an athlete's early-year planning. Based on your feedback, and thank you for it, here's what's new! Expanded Goal Types You can set training goals for: - Number of sessions - Time in Training Focus Zones - Time in Heart Rate Zones - Time in Cycling Power Zones Interactive Charts past goal period. Training Goals history charts became tappable. Press and hold to inspect the details of each UX & Ul improvements Think your most recent workout types appearing at the top when creating a new goal, and the ability to set goals across both indoor and outdoor versions of the same activity (cycling, running, rowing, and more), etc. Refined Post-workout Training Readiness The calculation is now less punishing, aiming to better reflect effort and recovery instead of dropping straight to the floor. If being an Outsider feels right, don't disappear into the woods alone. Mark the trail for others chasing the same goals - a 5-star rating and a positive review on the App Store helps fellow athletes find their way here, grows the community, and fuels the small team to keep building. To follow our progress closely, join us on: Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Got feedback? Let us know! Email: support@theoutsiders.app Thanks for being here. --- ### Version 1.5.2 (January 28, 2026) # Version 1.5.2 (January 28, 2026) We're continuing with our focus on usability. This update adds more customization, helping you keep relevant data in view. CUSTOMIZATION Across the Today tab, Progress tab, and Training Goals. You can now reorder sections and hide what you don't need right now. Bring the data points that matter most to you to the top. Customize button is at the bottom of each section. One last thing worth repeating: your data stays yours. The Outsiders runs on your device, without user accounts or servers. No ad platforms, no Al models, no third parties in the middle. Your training data lives with you, where it belongs. If being an Outsider feels right, don't disappear into the woods alone. Mark the trail for others chasing the same goals - a 5-star rating and a positive review on the App Store helps fellow athletes find their way here, grows the community, and fuels the small team to keep building. To follow our progress closely, join us on: Reddit: r/theoutsidersapp Instagram: @theoutsiders.app X/Twitter: @TheOutsidersApp Got feedback? Let us know! Email: support@theoutsiders.app Thanks for being here. --- ### Version 1.5.3 (February 17, 2026) # Version 1.5.3 (February 17, 2026) Hello, fellow Outsider! This time around we have been working behind the scenes to make the app faster and more efficient. Improvements you should notice: - data loading speeds in the Progress and Workouts tabs - faster loading for long-term trend charts - the workout card design so RPE scores are now visible directly on the cards - various bug fixes and stability improvements Like what we're building? We'd love a review on the App Store! Helps the algorithm gods show us to other data nerds, and it reminds us why we're doing this. To follow our progress, join us on: Reddit: r/theoutsidersapp IG: @theoutsiders.app Got feedback? We read and reply to every email, so feel free to reach out! support@theoutsiders.app Thanks for being here. --- ### Version 1.5.4 (February 27, 2026) # Version 1.5.4 (February 27, 2026) Hello, fellow Outsider! This time around we have been working behind the scenes to make the app faster and more efficient. Improvements you should notice: - data loading speeds in the Progress and Workouts tabs - faster loading for long-term trend charts - the workout card design so RPE scores are now visible directly on the cards - various bug fixes and stability improvements Like what we're building? We'd love a review on the App Store! Helps the algorithm gods show us to other data nerds, and it reminds us why we're doing this. To follow our progress, join us on: Reddit: r/theoutsidersapp IG: @theoutsiders.app Got feedback? We read and reply to every email, so feel free to reach out! support@theoutsiders.app Thanks for being here. --- ### Version 1.6 (March 10, 2026) # Version 1.6 (March 10, 2026) Hello, there! Where we are living, spring is slowly making its entrance, which can only mean one thing: cycling season has officially started! And we are right on time with this new addition. If you're love the stats, it's likely you'll give it a nod to the four new metrics that will support your power-based training. ADVANCED METRICS FOR ADVANCED FOLKS These four work together to give the full scope of a session - not just how hard you went, but how well you executed it. That distinction is what separates training that compounds over time from training that just accumulates fatigue. Relative Intensity tells you how demanding the session was relative to your personal limit. Variability Index shows how consistently you paced the effort. Efficiency Factor indicates power output relative to heart rate - a rising trend means your aerobic engine is getting stronger. Aerobic Decoupling shows how well you held that efficiency over the full session. Where to find them? Open a recent ride or run activity with power data and see them in your session summary. If you like what we're building, we'd be grateful if you dropped us a rating and/or a review on the App Store. Helps the algorithm gods show us to other data nerds, and it reminds our small team why we're doing this. For info, chat, and community, join us on: Reddit: r/theoutsidersapp Got feedback? Let us know - we read and reply to every email. Email: support@theoutsiders.app Enjoy the outside! --- ### Version 1.6.1 (March 21, 2026) # Version 1.6.1 (March 21, 2026) Hello there! Last week we introduced Advanced Metrics for runs and bike rides with power data. In the past few days we made some user experience updates: • BEHIND THE METRICS If you want to see the data behind each metric, simply tap on it and you'll get the numbers used for the calculation. • TRAINING SUMMARY BECOMES EVEN MORE USEFUL Your overview of past trainings now offers two UX additions to help you analyse your progress even more. Filter by workout types, or select a specific week to see what you did in that time. • BUG FIXES Well, you know, bug fixes. That's it for this week. Enjoy the outside! --- ### Version 1.6.2 (April 17, 2026) # Version 1.6.2 (April 17, 2026) Hey Outsiders! Round two of our speed improvements is here. We've made the app even faster and fixed an issue where advanced metrics weren't showing up despite having power data. To follow our progress, join us on: Reddit: r/theoutsidersapp IG: @theoutsiders.app Got feedback? We read and reply to every email, so feel free to reach out! support@theoutsiders.app Thanks for being here. --- ### Version 1.7 (May 20, 2026) # Version 1.7 (May 20, 2026) Presenting our biggest upgrade since launch, hope it brings joy (and a great use case) to a broader cycling and running community! From Garmin Connect™ integration, FIT file import, to Home Screen widgets, Training Form for race prep, Activity Statuses, and more. Yes, more. HERE COME HOME SCREEN WIDGETS A much-requested feature. Have your most important fitness data right in front of you: Training Readiness, to see if you’re up for a hard session Training Load Ratio, to keep recent effort in balance with your baseline Endurance Fitness, to track where your aerobic base is heading Body Metrics, single or grouped, for HRV, resting heart rate,... GARMIN AND FIT FILE IMPORT The Outsiders is made for serious athletes, and… we like our gear, right? Your Garmin workouts now import automatically, bringing all the data your device recorded into the app. Those on Zwift, Wahoo, COROS, Karoo, Amazfit, and other devices that export .FIT files to Apple Health, can now manually import their data. This was by far one of the most consistent requests we have received, and we’re glad to expand further into the relevant community. NEED A WEEK OFF? GOT SICK? INJURED? WE GOT YOU Four new states for the parts of training that don’t look like training, but are part of it nonetheless: Active Recovery, On a Break, Injured, and Sick. Pre- and post-workout descriptions adapt to where you’re at, so the same session reads differently during an active block than it does during sickness. BE RACE-READY Follow Training Focus to build a solid fitness base, then switch to Training Form to arrive at the starting line in your best shape. Perfect for race days and chasing personal bests. NEW METRIC: NUMBER OF SESSIONS Progress and Workouts charts now include a sixth metric: number of sessions. One more way to track consistency over time. REDESIGNED BODY METRICS Individual cards make browsing and comparing your data easier, with a layout that leans into the liquid glass visual style. NEW WORKOUT TYPES Now supporting 161 workout types! Latest additions: Dog Running, Kettlebell Workout, Swimming Tethered, Gravel Ride, Outdoor Hand Cycling, Bouldering, Windsurfing, Beach Volleyball, Hockey Inline, Surfskate BMX, Freestyle BMX Racing. You can make full use of it when tracking with Gentler Streak Apple Watch workout tracker. NEW APP ICONS The first batch of icons is here with more to come. If you like what we’re building, we’d be grateful if you dropped us a rating and/or a review on the App Store. Helps the like-minded athletes find us on the App Store, and it gives us extra boost and motivation to keep creating. For info, chat, and community, join us on: Reddit: r/theoutsidersapp Got feedback? Let us know - we read and reply to every email. support@theoutsiders.app Enjoy the outside! --- ### Version 1.7.1 (May 30, 2026) # Version 1.7.1 (May 30, 2026) Presenting our biggest upgrade since launch, hope it brings joy (and a great use case) to a broader cycling and running community! From Garmin Connect™ integration, FIT file import, to Home Screen widgets, Training Form for race prep, Activity Statuses, and more. Yes, more. HERE COME HOME SCREEN WIDGETS A much-requested feature. Have your most important fitness data right in front of you: Training Readiness, to see if you're up for a hard session Training Load Ratio, to keep recent effort in balance with your baseline Endurance Fitness, to track where your aerobic base is heading Body Metrics, single or grouped, for HRV, resting heart rate,... GARMIN AND FIT FILE IMPORT The Outsiders is made for serious athletes, and... we like our gear, right? Your Garmin workouts now import automatically, bringing all the data your device recorded into the app. Those on Zwift, Wahoo, COROS, Karoo, Amazfit, and other devices that export .FIT files to Apple Health, can now manually import their data. This was by far one of the most consistent requests we have received, and we're glad to expand further into the relevant community. NEED A WEEK OFF? GOT SICK? INJURED? WE GOT YOU Four new states for the parts of training that don't look like training, but are part of it nonetheless: Active Recovery, On a Break, Injured, and Sick. Pre- and post-workout descriptions adapt to where you're at, so the same session reads differently during an active block than it does during sickness. BE RACE-READY Follow Training Focus to build a solid fitness base, then switch to Training Form to arrive at the starting line in your best shape. Perfect for race days and chasing personal bests. NEW METRIC: NUMBER OF SESSIONS Progress and Workouts charts now include a sixth metric: number of sessions. One more way to track consistency over time. REDESIGNED BODY METRICS Individual cards make browsing and comparing your data easier, with a layout that leans into the liquid glass visual style. NEW WORKOUT TYPES Now supporting 161 workout types! Latest additions: Dog Running, Kettlebell Workout, Swimming Tethered, Gravel Ride, Outdoor Hand Cycling, Bouldering, Windsurfing, Beach Volleyball, Hockey Inline, Surfskate BMX, Freestyle BMX Racing. You can make full use of it when tracking with Gentler Streak Apple Watch workout tracker. NEW APP ICONS The first batch of icons is here with more to come. If you like what we're building, we'd be grateful if you dropped us a rating and/or a review on the App Store. Helps the like-minded athletes find us on the App Store, and it gives us extra boost and motivation to keep creating. For info, chat, and community, join us on: Reddit: r/theoutsidersapp Got feedback? Let us know - we read and reply to every email. support@theoutsiders.app Enjoy the outside! --- ### Version 1.7.2 (June 2, 2026) # Version 1.7.2 (June 2, 2026) Presenting our biggest upgrade since launch, hope it brings joy (and a great use case) to a broader cycling and running community! From Garmin Connect™ integration, FIT file import, to Home Screen widgets, Training Form for race prep, Activity Statuses, and more. Yes, more. HERE COME HOME SCREEN WIDGETS A much-requested feature. Have your most important fitness data right in front of you: Training Readiness, to see if you’re up for a hard session Training Load Ratio, to keep recent effort in balance with your baseline Endurance Fitness, to track where your aerobic base is heading Body Metrics, single or grouped, for HRV, resting heart rate,... GARMIN AND FIT FILE IMPORT The Outsiders is made for serious athletes, and… we like our gear, right? Your Garmin workouts now import automatically, bringing all the data your device recorded into the app. Those on Zwift, Wahoo, COROS, Karoo, Amazfit, and other devices that export .FIT files to Apple Health, can now manually import their data. This was by far one of the most consistent requests we have received, and we’re glad to expand further into the relevant community. NEED A WEEK OFF? GOT SICK? INJURED? WE GOT YOU Four new states for the parts of training that don’t look like training, but are part of it nonetheless: Active Recovery, On a Break, Injured, and Sick. Pre- and post-workout descriptions adapt to where you’re at, so the same session reads differently during an active block than it does during sickness. BE RACE-READY Follow Training Focus to build a solid fitness base, then switch to Training Form to arrive at the starting line in your best shape. Perfect for race days and chasing personal bests. NEW METRIC: NUMBER OF SESSIONS Progress and Workouts charts now include a sixth metric: number of sessions. One more way to track consistency over time. REDESIGNED BODY METRICS Individual cards make browsing and comparing your data easier, with a layout that leans into the liquid glass visual style. NEW WORKOUT TYPES Now supporting 161 workout types! Latest additions: Dog Running, Kettlebell Workout, Swimming Tethered, Gravel Ride, Outdoor Hand Cycling, Bouldering, Windsurfing, Beach Volleyball, Hockey Inline, Surfskate BMX, Freestyle BMX Racing. You can make full use of it when tracking with Gentler Streak Apple Watch workout tracker. NEW APP ICONS The first batch of icons is here with more to come. If you like what we’re building, we’d be grateful if you dropped us a rating and/or a review on the App Store. Helps the like-minded athletes find us on the App Store, and it gives us extra boost and motivation to keep creating. For info, chat, and community, join us on: Reddit: r/theoutsidersapp Got feedback? Let us know - we read and reply to every email. support@theoutsiders.app Enjoy the outside! --- ### Version 1.7.3 (June 5, 2026) # Version 1.7.3 (June 5, 2026) Presenting our biggest upgrade since launch, hope it brings joy (and a great use case) to a broader cycling and running community! From Garmin Connect™ integration, FIT file import, to Home Screen widgets, Training Form for race prep, Activity Statuses, and more. Yes, more. HERE COME HOME SCREEN WIDGETS A much-requested feature. Have your most important fitness data right in front of you: Training Readiness, to see if you're up for a hard session Training Load Ratio, to keep recent effort in balance with your baseline Endurance Fitness, to track where your aerobic base is heading Body Metrics, single or grouped, for HRV, resting heart rate,... GARMIN AND FIT FILE IMPORT The Outsiders is made for serious athletes, and... we like our gear, right? Your Garmin workouts now import automatically, bringing all the data your device recorded into the app. Those on Zwift, Wahoo, COROS, Karoo, Amazfit, and other devices that export .FIT files to Apple Health, can now manually import their data. This was by far one of the most consistent requests we have received, and we're glad to expand further into the relevant community. NEED A WEEK OFF? GOT SICK? INJURED? WE GOT YOU Four new states for the parts of training that don't look like training, but are part of it nonetheless: Active Recovery, On a Break, Injured, and Sick. Pre- and post-workout descriptions adapt to where you're at, so the same session reads differently during an active block than it does during sickness. BE RACE-READY Follow Training Focus to build a solid fitness base, then switch to Training Form to arrive at the starting line in your best shape. Perfect for race days and chasing personal bests. NEW METRIC: NUMBER OF SESSIONS Progress and Workouts charts now include a sixth metric: number of sessions. One more way to track consistency over time. REDESIGNED BODY METRICS Individual cards make browsing and comparing your data easier, with a layout that leans into the liquid glass visual style. NEW WORKOUT TYPES Now supporting 161 workout types! Latest additions: Dog Running, Kettlebell Workout, Swimming Tethered, Gravel Ride, Outdoor Hand Cycling, Bouldering, Windsurfing, Beach Volleyball, Hockey Inline, Surfskate BMX, Freestyle BMX Racing. You can make full use of it when tracking with Gentler Streak Apple Watch workout tracker. NEW APP ICONS The first batch of icons is here with more to come. If you like what we're building, we'd be grateful if you dropped us a rating and/or a review on the App Store. Helps the like-minded athletes find us on the App Store, and it gives us extra boost and motivation to keep creating. For info, chat, and community, join us on: Reddit: r/theoutsidersapp Got feedback? Let us know - we read and reply to every email. support@theoutsiders.app Enjoy the outside! --- ### Version 1.7.4 (July 2, 2026) # Version 1.7.4 (July 2, 2026) After the big 1.7 update, we focused on making The Outsiders faster and more reliable. Here is what is new: FASTER. The app launches faster and processes longer workouts more quickly, including cycling sessions with heart rate and power recorded every second. BETTER SLEEP DATA COVERAGE. If you use a non-Apple Watch tracker for sleep, overnight body metrics available in Apple Health should now show up correctly. COLOUR-CODED DAILY BODY METRICS. Resting heart rate and HRV now show in colour even when overnight data is unavailable. We use yellow and orange for alerts rather than red, since daily metrics are less precise than overnight ones and we did not want to cause unnecessary alarm. UPDATED WEIGHTED AVERAGE POWER FOR RUNNERS. Refined algorithm, more accurate values, which also improves Variability Index. Got feedback? Let us know. We read and reply to every email. support@theoutsiders.app Enjoy the outside! (or inside due to extremely high temperatures) --- ### Version 1.7.5 (July 9, 2026) # Version 1.7.5 (July 9, 2026) Bug fixes - New workouts not appearing on the Today and Workouts tabs without closing the app - The Workouts tab chart not reflecting the latest workouts ---

The Outsiders

Documentation

Version 1.7.5 (9. Juli 2026)

Version 1.7.5 (9. Juli 2026)