RunIntensity Support

Getting Started

RunIntensity is a smart training load management app for runners. It uses Apple HealthKit data to calculate your training intensity, track soreness, and determine workout readiness.

Download on the App Store Get it on Google Play

Initial Setup

  1. Sign In: Use Sign in with Apple to create your account.
  2. Grant HealthKit Access: Allow RunIntensity to read your workout, heart rate, HRV, resting heart rate, and sleep data.
  3. Set Your Profile: Enter your resting heart rate, max heart rate, and weight in Settings for accurate SAM (Stress-Adjusted Miles) calculations.

Features

Dashboard

Your home screen leads with today's readiness verdict — Ready, Steady or Recover — with the two numbers behind it: Recovery (heart, nervous system & sleep, from HRV, sleep and resting heart rate) and Freshness (muscles, tendons & joints, from your recent training on two tissue clocks — a fast one for muscles and glycogen that clears in a day or two and a slow one for tendons, joints and deep fatigue that takes about a week; you see the lower of the two, so a hard workout drops it and it climbs back as your legs absorb the load). Both run 0–100 with 100 = good. Below that: recent training load and your current training phase.

Workout History

View all your running workouts imported from Apple Health. Each workout shows distance, duration, average heart rate, SAM score, mile splits, and intensity zone breakdown.

Soreness Tracking

Use the 3D body diagram to log soreness after workouts. Tap any of 36 body regions to mark soreness levels (mild, moderate, severe) and add notes, so you can spot patterns before they become injuries.

Apple Watch Companion

Start workouts from your wrist with the Start Workout activity picker, run interval sessions with the Race Pace timer, and follow planned workouts with countdown rings and haptic cues. A Live Activity shows pace and distance on the Lock Screen and Dynamic Island.

Shoe Mileage

Tag the shoes you wore on each run or walk and track total miles per pair, with an alert as you approach your retirement target.

Personal Records

Track your best performances across different distances and workout types.

Coach Brady (AI)

An AI running coach that knows your training. Chat about your week, set goals, and let it plan workouts straight onto your calendar. Available with the Coach Brady subscription.

Coach Mode

Coaches can monitor multiple athletes' training loads, Recovery / Freshness readiness verdicts, soreness reports, and completed vs. planned workouts. Athletes can link to a coach in Settings, and coaches can manage everything from the web dashboard too.

Frequently Asked Questions

Why isn't my workout data showing up?

Ensure you've granted RunIntensity access to Apple Health data. Go to iOS Settings > Privacy & Security > Health > RunIntensity and verify all permissions are enabled. Workouts must be recorded by Apple Watch or another HealthKit-compatible app.

How is SAM (Stress-Adjusted Miles) calculated?

SAM is a five-factor training-load metric: your mileage scaled by intensity, then adjusted for terrain (elevation), cumulative fatigue, and running surface. Unlike heart-rate-only models, SAM reflects the full physiological and biomechanical cost of the run, so a hilly tempo counts for more than an easy flat jog of the same distance.

How is readiness determined?

Readiness is a verdict, not a number. Recovery (heart, nervous system & sleep) comes from HRV, sleep and resting heart rate and snaps back overnight. Freshness (muscles, tendons & joints) comes from your recent training on two clocks — a fast one for muscles and glycogen that clears in a day or two, and a slow one for tendons, joints and deep fatigue that takes about a week. Every workout counts for what it was (a hard four-miler weighs far more than an easy one), and the total is graded against what your body has adapted to over the last six weeks — not last month’s average, so hard days never become free just because they are usual. You see the lower of the two clocks: a hard workout drops it, and it climbs back as your legs absorb the load. Both run 0–100 with 100 = good. Ready only shows when both are high; Steady means one system is still catching up; Recover means rest is the workout.

Recovery weights HRV 35%, sleep 30% and resting heart rate 20% against your own recent baseline (missing signals are dropped and the rest re-weighted). Freshness gives every workout a dose (miles × intensity², so a hard four-miler costs far more than an easy one), decays it on two tissue clocks — a fast one for muscles and glycogen (age-scaled half-life, 24–48 hours) and a slow one four times longer for tendons, joints and deep fatigue, so a big long run or a heavy week keeps it down for days — and grades the result against the capacity your body has adapted to over the last six weeks. You see the lower of the two, and the app names which clock is holding it down and which session it is still absorbing. The two are shown side by side and never blended — a high Recovery score with low Freshness after a big long run means your engine is back, not that your legs are. Full details, the 3×3 verdict grid and the research are on the Recovery, Freshness & Readiness page.

Can I use RunIntensity without an Apple Watch?

RunIntensity works best with an Apple Watch for automatic heart rate and workout data. Without a watch, you can still add manual workouts, log soreness, and view any workouts recorded by other HealthKit-compatible devices that sync to Apple Health.

How do I delete my account?

You can delete your account and all associated data directly in the app: Settings → Account → Delete Account. You can also email support@zerodi.net and we'll remove your data for you.

Contact Support

Need help? Reach out to our support team:

We typically respond within 1-2 business days.