ADW Training Insights

General Preferences

Default Activity Type:

Day/Night Mode:

Training Focus

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

Training Focus:

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):

Long Run Settings

Customize your long run criteria. Leave blank to use automatic detection based on your training history.

Long Run Distance (miles): Minimum distance to count as a long run

Long Run Duration (minutes): Minimum time to count as a long run

Note: Activities flagged as "long run" in Strava or tagged with "long run" will always count, regardless of these settings. These thresholds are used for automatic detection of long runs based on distance or duration.

Running Goals

Weekly Running Goal (miles):

Yearly Running Goal (miles):

Weekly Running Duration Goal (hours):

Yearly Running Duration Goal (hours):

Weekly Running Elevation Goal (ft):

Yearly Running Elevation Goal (ft):

Cycling Preferences

Configure cycling-specific metrics for power analysis and training zones.

Functional Threshold Power (FTP):

Your FTP is used to calculate power zones for cycling activities. If you don't know your FTP, you can estimate it as 95% of your 20-minute max power.

Cycling Goals

Weekly Cycling Goal (miles):

Yearly Cycling Goal (miles):

Weekly Cycling Duration Goal (hours):

Yearly Cycling Duration Goal (hours):

Weekly Cycling Elevation Goal (ft):

Yearly Cycling Elevation Goal (ft):

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):

Weekly Walk and Hike Elevation Goal (ft):

Yearly Walk and Hike Elevation Goal (ft):