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IronStride is an AI-powered endurance coaching app for runners, cyclists, and triathletes. It generates a personalised daily coaching brief every morning based on your training history, recovery signals (HRV, resting HR, sleep), and local weather and air quality conditions.

It is not a generic training plan generator — it reads your actual data and gives coaching specific to where you are right now.

Yes. IronStride is free to download and use. A premium subscription tier is planned for the future, but the core coaching, recovery, and weather features are available at no cost.

IronStride uses the following data to generate coaching:

• Strava activities: Recent runs, rides, and swims including pace, HR, and distance
• HRV (Heart Rate Variability): Your most sensitive recovery signal, from Apple Health or Health Connect
• Resting heart rate: Tracked daily from your wearable
• Sleep: Duration and quality from your wearable
• Weather & AQI: Current and forecast conditions for your training location

All of this is combined by our AI to produce a coaching brief written specifically for you.

No. IronStride's AI is a decision-support tool, not a certified professional coach or sports scientist. It provides data-driven suggestions based on your training signals, but it can make errors and should be used alongside your own judgment.

Always consult a qualified coach or physician for medical or performance concerns. See our AI Disclaimer and Medical Disclaimer in the Terms of Service.

AI coaching quality depends on the quality and completeness of your synced data. Common reasons for an unexpected brief:

• Strava hasn't synced your latest activity — check the Strava connection in Settings
• HRV or sleep data hasn't synced from your wearable to Apple Health or Health Connect
• You recently connected Strava and there isn't enough history yet (brief improves over 2–3 weeks)

If the issue persists, contact support with a description of what looks incorrect.

Yes. IronStride is built offline-first. Your most recent coaching brief, activity history, and recovery data are available without an internet connection. Syncing new Strava activities and generating new AI briefs requires internet access.

Recovery Score combines HRV, resting HR, sleep, and training load. A low score may indicate cumulative fatigue that isn't yet felt consciously — often a sign to ease up before symptoms appear. Conversely, a high score doesn't mean you should train hard if you feel tired. Use it as one input, not the only one.

IronStride fetches real-time weather and AQI data for your city from weather APIs. Accuracy depends on the availability of local monitoring stations. In areas with fewer stations, readings may be less precise. Use weather alerts as guidance, not as an absolute rule.

Connecting Strava takes about 30 seconds:

Apple Health provides IronStride with HRV, resting heart rate, and sleep data from your iPhone and any connected wearables (Apple Watch, Garmin, Polar, etc.).

Health Connect is Google's unified health data platform for Android. It lets IronStride read HRV, resting HR, and sleep data from Garmin, Fitbit, Polar, Samsung Health, and other compatible apps.

If HRV, resting HR, or sleep data isn't appearing:

• Confirm your wearable app has synced to Apple Health or Health Connect recently
• Check that IronStride has the required permissions (see guides above)
• On iOS, some data requires an Apple Watch or compatible third-party wearable — iPhone alone does not measure HRV
• Allow up to 24 hours after connecting for historical data to appear
• Force-close and reopen IronStride to trigger a fresh data sync

You can permanently delete your account and all associated data directly from the app:

This permanently removes your profile, coaching history, activity analysis, race plans, preferences, and all Firestore data. This action cannot be undone.

See the full Delete Account page for details on what data is removed and what may be retained.