Strava + TCX copies of the same run. Keep one. The other is hidden and left out of your totals.
30 days
0km
This year
0km
Daily activity
Distance this year
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Where I've run
Every run you have, overlaid
If you raced today
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Endurance shape
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Form & Fitness
Last 6 months · fitness vs fatigue
Syncing…
Fitness trend
Estimated VDOT · last 12 months · the same figure your race predictions use
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Pace at every distance
Show as a table
Aerobic efficiency
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Long-run durability
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Time in zones
Heart-rate zone minutes per week · last 12 weeks
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This training block
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-km
at goal pace
Start a training plan with a goal time to track how much of the block you run at race pace.
Weekly volume
peak -
Taper
Winding down toward race day, planned against actual weekly volume
Heat readiness
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Lifetime
Total runs
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Distance
0km
Elevation
0m
Moving time
0h
Avg pace
0:00/km
Streaks and milestones
From every run in your log.
Records
Your fastest ever at each distance. A race you have logged wins on its chip time; otherwise it is the quickest stretch inside any run. Tap one to open it.
Race PB progression
Every completed race by distance, oldest to newest, with your fastest highlighted.
Age grade
60% local club · 70% regional · 80% national · 90% world class
Prediction accuracy
Predicted finish (snapshotted when you registered) vs. what you actually ran. Accuracy shows after 8 finished races with a stored prediction; each new race sharpens it. The re-run button scores the current model against every past race.
Model check
Each finished race of the last three years, your whole flat-course prediction as it stood the day before, from only what was known then: the old model, and the new one checked against your other races. Positive means the prediction was slower than you ran.
Readiness today
bolt
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monitor_heart
monitoring
From Oura
This is health data: by turning it on you agree we keep it for your recovery figures.
info
Load risk
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Monotony
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How similar this week's daily load has been.
Strain
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Weekly load × monotony.
See whether you have actually recovered. An Oura ring, or a Garmin watch through intervals.icu, gives you readiness, sleep quality, resting heart rate and HRV each morning, and the app uses them to say when to back off. Connect one in You ▸ Connected apps.
Your name and email come from the Google account you sign in with, so they are changed there rather than here.
About you
Used for heat warnings, journeys to races and the nearest races.
For age grading and heart-rate zones.
Only for age grading, which has separate standards for men and women.
Sets your zones and the heart-rate race prediction. Roughly 208 minus 0.7 × your age.
This is health data: by entering it you agree we keep it for that. Clear it to delete it.
Only used to estimate calories, and never shown to anyone. This is health data: by entering it you agree we keep it for that. Clear it to delete it and hide the calories.
Trip costs are totalled in this.
Units
Race times
Which time a finished race's report is written from. A race with no chip time uses your watch.
Splits
Leaves out time stopped, like Strava.
Training plan
Plan coaching
Progress blocks
How the volume and phase of your plan are drawn on the plan summary card.
Shoes
Shoe mileage
From Strava · tap a pill to set its price for cost-per-km.
tips_and_updates
Shoes appear here once Strava sends a run with the pair you wore.
Races and trips
Maps
Place names
English where a place has an English name. Streets and stations show what is on the signs.
Keep a saved race weekend
Save race weekends on
Suggested races
Race listings suggest nothing inside this gap after a marathon on your calendar.
Forward bookings to your trips
Fuelling products
The gels, chews and drinks you use, so you can quick-add them to a race's fuelling plan.
Packing templates
Your saved packing lists. To edit the items in a template, load it into a race, change it, and save it as a new template.
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Notifications
Races
Travel
Training
Connected apps
Runs and recovery come in, and workouts go out to your watch.
Strava
directions_runYour Strava accountChecking…
Your runs' heart rate and cadence are health data. Agreeing lets In the Running read and keep them to work out your training. Disconnect and delete them any time.
Runs
Rides
No rides synced yet.
Oura
Readiness, sleep, resting heart rate and HRV each morning. A poor night eases the form estimate on Progress.
bedtimeYour Oura ringChecking…
Your sleep, readiness, heart rate, HRV and temperature are health data. Agreeing lets In the Running read and keep them to judge your recovery. Disconnect and delete them any time.
Your readings stay. With a Garmin watch, disconnecting lets sleep and recovery come from Garmin through intervals.icu instead.
Sync
Health Connect
monitor_heartYour Android health dataChecking…
What is read
bedtimeSleep
favoriteResting heart rate
monitoringHeart rate variability
stepsSteps
directions_walkWeight
directions_runRuns
fitness_centerStrength sessions
lockNothing is ever written back to Health Connect, and nothing is shared with anyone.
infoRuns come from Strava first. A Health Connect run is used only when Strava has none for that time.
Your sleep, heart rate, HRV, weight and workouts are health data. Agreeing lets In the Running read and keep them to judge your recovery and training. Disconnect and delete them any time.
Connect Garmin watch
Save your plan as native running workouts on your Garmin watch. Your other connections can stay in place.
Checking watch connection…
Install In the Running on your Garmin watch from Connect IQ.
Tap Create pairing code below.
In Garmin Connect or Connect IQ on your phone, open In the Running app settings and enter this code. Open In the Running on your watch, choose Pair watch, then choose Sync workouts.
Enter this code in the watch app settings on your phone. It expires in 10 minutes.
Workouts sent from your phone are saved on the watch during its next sync window. Open the watch app and choose Check phone sends to get them now.
intervals.icu
Sends your plan's runs to a Garmin, COROS, Suunto or Wahoo watch through intervals.icu, which is free. Apple Watch and Polar cannot take them. Without Oura, it also reads your sleep, HRV and recovery each morning.
watchYour intervals.icu accountChecking…
Your watch's sleep, heart rate, HRV, blood oxygen and steps are health data. Agreeing lets In the Running read and keep them to judge your recovery when you don't use Oura. Disconnect and delete them any time.
Make a free intervals.icu account, connect your watch there and switch on uploading planned workouts. Then connect it here, once.
Your watch's sleep, heart rate, HRV, blood oxygen and steps are health data. Agreeing lets In the Running read and keep them to judge your recovery when you don't use Oura. Disconnect and delete them any time.
Use an API key instead
Copy your API key + athlete id from intervals.icu → Settings → Developer.
Send sessions with “Send to your watch” on the Plan tab. They usually reach your watch within the hour. Rest and strength days are skipped.
Calendar
Live subscription feed
Your calendar app subscribes once and keeps in step as you add or change races.
Add it in Google Calendar → “Other calendars” → “From URL”, or Apple Calendar → File → New Calendar Subscription.
Each race page also has its own “Add to calendar” button.
This browser
Check for new runsIn the backgroundsync
Sync nowChecks straight away
Home screen
Put a trip or today's session on your home screen.
Android asks before adding a widget.
Saved for offline
Your races, plan, runs, trips and any course you have opened are saved as you use them, so they still open without a connection. The race listings are the exception, because you rarely need 1,700 races you have not entered.
cloud_done-
check
Your theme, colours, units and layouts. Turn it off and the app opens in its standard look, then switches to your choices once it has loaded them from your account.
Race documents you’ve saved for offline are stored on this device. Clear them to free space.
Queue changes made offlinecheck
When on, edits made with no signal are saved on this device and sent automatically once you reconnect.
Appearance
Theme
“Match system” follows your device’s light/dark setting automatically.
Colour
Changes the app’s colour scheme. Applies straight away.
Night Run is a dark theme only — it stays dark whatever the Theme buttons above say.
Event page layout
How a race page is arranged on a wide screen. Applies straight away. Phone & app are unaffected.
Your data
Bring runs in
Keep a copy
Delete
Both are permanent. You are offered a backup first, then asked to type a confirmation.
Import runs from files
For runs from before you connected Strava, or to fill gaps. New Strava runs arrive on their own.
sync
Processing…
check_circle0 imported
error0 failed
.tcx, .gpx or .fit files, or a .zip of them. A Strava or Garmin export works, and hundreds are fine. Heart rate in these files is health data: by importing them you agree we keep it with your runs.
Fill in missing run data
Each tap fills in one batch. Tap again until it says it is done.
From Strava
Strava only lets these reach your more recent runs.
Weather
Temperatures feed Heat readiness and the race prediction.
Check
Recently deleted
Deleted races and trip legs are kept here for 30 days. Restore brings back the race (with its itinerary) or the leg.
info Route start/end trimmed by a Strava privacy zone
infoDrag across the chart to pick a stretch. The stretch is lit on the map.
Distance
0km
Pace
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Time
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Pace
Pace · HR · Elevation
Distance
Time
Pace
Heart rate
Climb
Bests
payments Cost analytics
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Year in running
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Share this trip
They see the race details and the itinerary, and nothing else.
They sign in with Google or with a code we email to this address. The link alone doesn’t open it, and they can’t edit anything or see costs, logins or your other trips.
person_pin_circle
Where to watch
Active links
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warningThis can’t be undone
Your race weekend
Nothing is shared until you choose
A picture
Nothing is shared until you choose
Send feedback
Every message is read. You get an email reply if it needs one.
Report a problem
Use a Strava route
Pick a route you have saved on Strava. It becomes this race's course.
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Where should people watch?
Pick up to three places. The finish is always included, and everyone you share this trip with sees it.
Today chips
They sit under the page title on Races. Most days there are none.
Share as an image
emoji_events Add your result
Races in your runs
0 found
Added as Completed, with the run linked and your watch time as the finish time. Change it to your chip time in Post-race results.
A race in your plan
luggageGoing away
The plan moves around your trip. Nothing changes until you apply it.
Your trips
Arrange Overview
Saved to your account, so the computer shows the same.
altitudeAdd the course
The map, the climb and the course-adjusted finish time all come from it.
Pacing plan
Hold back on the hills
Drink stations
Busy start
A slower first km in the crowd, made back over the rest of the race.
Even
Faster startFaster finish
Trip settings
Leave blank to head back to where you're staying.
Show the “Getting back” cardcheck
Show the race-morning timelinecheck
Race morning
sync_problem Unsynced changes
These changes couldn’t reach the server. Retry when you’re online, or discard them.