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.
Connect Strava
Import history
Set up your profile
Configure HR zones
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.
After logging in you will see a banner prompting you to connect Strava. Click the Connect with Strava button.
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.
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.
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.
After connecting Strava, look for the Import Historical Activities section on the Dashboard.
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.
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.
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.
Used to calculate age-appropriate training loads and recovery expectations. Older athletes generally need more recovery between hard sessions.
Used for physiological context in coaching feedback, including VO2 max estimates and performance benchmarking.
Beginner, Intermediate, or Advanced. Sets the tone for coaching language and the complexity of training plans generated.
How many days per week you can train. Training plans are structured around this number so sessions are spread realistically.
The AI places your long run on this day when generating training plans, so it fits your weekend schedule.
Choose from supportive, direct, or data-driven. This adjusts how the AI frames its feedback to match your preference.
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.
Very light effort. Active recovery, warm-ups, and cool-downs. You should be able to hold a full conversation.
Comfortable, conversational pace. The majority of your easy runs should be here. Builds aerobic capacity over time.
Comfortably hard. You can speak in short sentences. Sustained efforts at this intensity build lactate threshold.
Hard effort. Only a few words at a time. Race pace for events of 10 km to half marathon.
Maximum effort. No talking. Short intervals and 5 km race effort. Cannot be sustained for long.
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.
Once Strava is connected, your history is imported, and your profile and zones are configured, here is what to explore next.
Browse your activity list, use filters, and dive into individual session analysis with zone breakdown and splits.
Mark activities as races or enter results manually. Race data powers the analysis and training plan features.
Set a race goal and let the AI build a structured plan tailored to your fitness level and schedule.
Learn how session feedback and weekly reviews work, and how the AI uses your data.
© 2026 GoAndRun. AI-powered running coach.
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