Quick Start Guide
Create your account#
Sign up at stride.is or in the Stride app for iPhone or Android. You can continue with Google, with Apple on the web or iPhone, or with your email address. If you use email, Stride sends you a one-time code each time you sign in. Type it in to continue; it stays valid for 24 hours.
Use the same email address on every device, so your web account and app account are the same one. If you use Sign in with Apple, do not choose Hide My Email unless you will use Apple everywhere.
Complete onboarding#
Stride then walks you through a few short steps:
- Athlete or coach: whether you train yourself or coach others.
- Coach code: if your coach gave you a team code, enter it here. You can add one later from Join a Team.
- Profile: your name, date of birth and biological sex, which Stride uses for zones and training load.
- Connections: link the devices and apps you record on. See Connecting Your Devices.
- Importing: Stride brings in the history each connection allows while you carry on.
- Training: a short chat with Stride AI about your goals, events, experience and the time you have. What you tell it is saved to its memory, so your plan starts from there.
- Trial: start your 14-day free trial. On the web you add a card, which is not charged until the trial ends. In the apps the trial runs through the App Store or Google Play.
In the apps you need to connect at least one device or app before you carry on. On the web you can skip this and connect later from Settings > Integrations. In the apps, tap your avatar and choose Connected Devices.
Connect your devices#
- Garmin, Wahoo, COROS, Hammerhead, Polar and Magene: your rides, runs and swims arrive automatically. Garmin, COROS and Polar also send sleep, HRV and resting heart rate.
- Zwift and ROUVY: indoor rides sync in, and Zwift also takes your runs.
- WHOOP and Oura: sleep, HRV, resting heart rate and recovery.
- Apple Health (iPhone) and Health Connect (Android): sleep, HRV and resting heart rate, plus Apple Watch workouts on iPhone.
How far back each connection reaches varies: five years of activities for Garmin, a year for Zwift, about three months for COROS and Polar. Connecting Your Devices has the detail for each one.
Older history
For anything older than a connection reaches, upload your files from Settings > Import on the web, or drop them onto a day in the calendar. On iPhone, use Import Activity. See Importing Your Data.
Let Stride analyse your data#
Once your history is in, Stride estimates your FTP, Critical Power, threshold pace and threshold heart rate from your activities, and sets your training zones from them. You do not need to do a test. You can adjust your zones under Settings > Zones & Metrics.
Start training#
- Open Ask Stride AI and ask for a plan, for example "Plan the next four weeks, I have a sportive on 15 June". See Training Planner.
- Or browse the workout library and add sessions to your calendar yourself.
Planned sessions are sent to your connected devices a few days ahead, and finished activities come back to Stride to be analysed.