Getting Started
GoAnd.Run connects to your Strava account to pull in your running and cycling activities, analyses your performance using heart rate zones and pace data, and delivers AI-generated coaching feedback. This guide walks you through the four steps to get fully set up.
Connecting Strava
GoAnd.Run reads your activity data directly from Strava using OAuth. Your Strava credentials are never stored. Only the access token required to pull activity data is saved, and it is stored encrypted.
Go to your Dashboard
After logging in you will see a banner prompting you to connect Strava. Click the Connect with Strava button.
Authorise the application
You will be redirected to Strava's authorisation page. Click Authorize to grant GoAnd.Run read access to your activities. GoAnd.Run only requests read permission and cannot post or modify anything on your behalf.
Returned to GoAnd.Run
Strava redirects you back and your connection is confirmed. Your most recent activities begin syncing automatically, which usually takes a few seconds to a couple of minutes depending on your activity volume.
Disconnecting Strava
You can disconnect Strava at any time from your Profile page. Disconnecting removes your access token from our database. Your existing synced activities remain until you delete your account.
Importing Your History
When you first connect Strava, GoAnd.Run syncs your recent activities automatically. To get the full picture (including historical race results and training patterns), you should trigger a historical import.
Open the Dashboard
After connecting Strava, look for the Import Historical Activities section on the Dashboard.
Choose a date range
Select how far back you want to import. For race analysis and training plan generation to work well, importing at least 12 months of history is recommended.
Let the queue process
Import jobs run in the background. Each activity is synced, then analysed for heart rate zones and pace. Large imports (several hundred activities) can take 5–15 minutes. You can navigate around the app while it runs.
Strava API Rate Limits
Strava limits how many API requests can be made per 15 minutes and per day. GoAnd.Run handles this automatically by spacing out requests. If a large import hits a rate limit, the queue pauses and retries with no action needed from you.
Athlete Profile
Your athlete profile tells the AI coaching engine who you are. The more accurately you complete it, the more relevant your coaching feedback will be. Navigate to Preferences to fill in your details.
Date of Birth
Used to calculate age-appropriate training loads and recovery expectations. Older athletes generally need more recovery between hard sessions.
Biological Sex
Used for physiological context in coaching feedback, including VO2 max estimates and performance benchmarking.
Experience Level
Beginner, Intermediate, or Advanced. Sets the tone for coaching language and the complexity of training plans generated.
Available Training Days
How many days per week you can train. Training plans are structured around this number so sessions are spread realistically.
Preferred Long Run Day
The AI places your long run on this day when generating training plans, so it fits your weekend schedule.
Coaching Style
Choose from supportive, direct, or data-driven. This adjusts how the AI frames its feedback to match your preference.
Tip: You can update your profile at any time. Changes take effect on the next piece of AI feedback generated for your account.
Heart Rate Zones
Heart rate zones are the foundation of training analysis in GoAnd.Run. Every activity with heart rate data is classified into zones, and the AI uses this distribution to evaluate training quality. Navigate to Zones to configure yours.
The five zones
Recovery
Very light effort. Active recovery, warm-ups, and cool-downs. You should be able to hold a full conversation.
Aerobic Base
Comfortable, conversational pace. The majority of your easy runs should be here. Builds aerobic capacity over time.
Tempo
Comfortably hard. You can speak in short sentences. Sustained efforts at this intensity build lactate threshold.
Threshold
Hard effort. Only a few words at a time. Race pace for events of 10 km to half marathon.
VO2 Max
Maximum effort. No talking. Short intervals and 5 km race effort. Cannot be sustained for long.
Setting your zone boundaries
Zones are defined as a percentage of your maximum heart rate. GoAnd.Run will pre-populate sensible defaults based on standard formulas, but you should adjust these to match your own physiology. If you've done a recent lactate threshold test or a max HR test, use those values.
A common starting point is the 220 minus age formula for max HR (for example, a 35-year-old would use 185 bpm), then set zone boundaries at roughly 50–60%, 60–70%, 70–80%, 80–90%, and 90–100% of that max. Adjust based on how these feel during actual runs.
Re-analysis after zone changes
Changing your zone boundaries does not automatically re-analyse past activities. New activities synced after the change will use the updated zones. If you want historical activities re-classified, contact support.
Next Steps
Once Strava is connected, your history is imported, and your profile and zones are configured, here is what to explore next.
Explore your activities
Browse your activity list, use filters, and dive into individual session analysis with zone breakdown and splits.
Add your race results
Mark activities as races or enter results manually. Race data powers the analysis and training plan features.
Generate a training plan
Set a race goal and let the AI build a structured plan tailored to your fitness level and schedule.
Understand AI coaching
Learn how session feedback and weekly reviews work, and how the AI uses your data.