Help

Pick Beginner if you’re new to running. You get Couch to 5k straight away, no data needed.

Pick Intermediate if you already run and have watch files. Your training plan is built from your own running, so it won’t appear until you’ve uploaded some.

• Runs: .fit, .gpx and .tcx files from your watch, or the whole Strava export zip.
• Strength: a Garmin strength activity exported as .csv, or the original .fit file.

To get your Strava export: strava.com › Settings › My Account › Download or Delete Your Account › Request your archive. Strava emails you a link.

Yes. Press Take a test drive on the sign-in screen. It’s a demo account with made-up runs, and nothing is saved.

Use Forgot password on the sign-in screen with the recovery code you were given when you made the account. Nobody else can reset it, because your data is encrypted with your password.

Turn on sync in Settings & Sharing, then sign in on the other device with the same username and password. Without sync, download a backup in Settings and restore it on the new device.

Safari can clear data for sites you haven’t opened for a week. Add Splitstream to your Home Screen (Share › Add to Home Screen) and use it from there; Home Screen apps keep their data. Turning on sync means you can always sign back in.

Turn it on in Settings & Sharing. New devices then need a code from an authenticator app. If you lose your phone, your recovery code still gets you in.

On Android and in Chrome or Edge on a computer, use Install app from the browser menu. On iPhone, use Share › Add to Home Screen.

Get your coach’s trainer code, enter it in Settings & Sharing and press Link trainer. Then compare check codes with your coach so you both know the link is genuine. Turn on sync and your updates go to your coach automatically.

Press Check the link in Settings & Sharing. It tests each step and tells you what to fix. Your coach has the same button in Coach settings.

Everything you upload and your plan settings. Not your personal goals on the Home tab; those stay private.