ADW Training Insights

For the best experience, enable Web App mode by saving ADW Insights to your home screen from your browser menu.

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Analyzing your Strava activities and generating insights...

Settings

General Preferences

Default Activity Type:

Training Focus

Select what you're training for to get personalized training analysis and recommendations.

Training Focus:

Race Distance:

Heart Rate Range

Heart rate zones are essential for accurate training analysis. If you don't know your values, use the calculator below.

Max Heart Rate:

Resting Heart Rate:

Age:

Gender:

Fitness Level:

Custom Heart Rate Zones

Fine-tune your heart rate zones for more accurate training analysis. Enter the starting BPM for each zone. Leave blank to use calculated zones.

Calculated Zones (based on Max HR: 185, Resting HR: 48)

Zone 1 (Recovery): -- bpm

Zone 2 (Aerobic Base): -- bpm

Zone 3 (Aerobic): -- bpm

Zone 4 (Lactate Threshold): -- bpm

Zone 5 (VO2 Max): -- bpm

Zone 1 starts at (bpm):

Zone 2 starts at (bpm):

Zone 3 starts at (bpm):

Zone 4 starts at (bpm):

Zone 5 starts at (bpm):

Clears your manual values so automatic zones are used again. Click Save Settings to apply.

Zone Paces

Set your target paces for each training zone (minutes:seconds per mile). Enter the fastest pace for each zone. Leave blank for automatic calculation.

Estimated Zone Paces

Enter your threshold or recent race pace to calculate zone paces

Reference Pace (for calculation):

Recovery Pace (slowest):

Base/Easy Pace:

Tempo Pace:

Threshold Pace:

VO2 Max Pace (fastest):

Running Goals

Weekly Running Goal (miles):

Yearly Running Goal (miles):

Weekly Running Duration Goal (hours):

Yearly Running Duration Goal (hours):

Cycling Goals

Weekly Cycling Goal (miles):

Yearly Cycling Goal (miles):

Weekly Cycling Duration Goal (hours):

Yearly Cycling Duration Goal (hours):

Walk and Hike Goals

Weekly Walk and Hike Goal (miles):

Yearly Walk and Hike Goal (miles):

Weekly Walk and Hike Duration Goal (hours):

Yearly Walk and Hike Duration Goal (hours):

Enable AI Analysis

Enable AI-generated training summaries

When enabled, provides natural-language training summaries using aggregated training metrics. No raw activity data or identifiable information is shared with AI services.

Privacy Policy for ADW Training Insights

ADW Training Insights is a private web application intended for personal use by the developer, family, and close friends. It is not a public or commercial service.

Data Collected:

The app retrieves Strava activity data for the authenticated athlete.
Data includes general activity history, and recent (approx. 12 weeks) performance metrics such as distance, pace, heart rate, and time.
This data is used exclusively for training analytics, race distance evaluation, fitness readiness insights, and personalized training guidance.

Data Storage & Removal:

Activity data may be cached temporarily for performance. Cached data will expire automatically with inactivity.
Athletes can clear all cached data at any time by selecting the "Clear Stored Data" feature in the app menu.
No data is shared with third parties, sold, or used for advertising.

Optional AI Summaries:

This application may optionally provide natural-language training summaries. If the feature is enabled, only aggregated training metrics (such as weekly mileage totals, estimated training load, and time in heart rate zones) and user-specified goals (e.g., "run a 5K PR") are transmitted to a third-party AI service to generate a short progress summary.

No raw Strava activity data (such as GPS tracks, splits, or individual activity records) is ever shared.
No athlete-identifiable information is transmitted.
This feature is strictly opt-in, and may be disabled at any time.

Access:

Only authenticated athletes (via Strava OAuth) can access their own data.
The app does not display or share one athlete's data with others.

Contact:

For any questions, contact the developer at chad.dykstra@gmail.com.

Zone Details

Activities in Zone

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ADW Training Insights Privacy Policy