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.

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 shows today's readiness score, recent training load, and current training phase. The readiness score combines heart rate variability, sleep, resting heart rate, and your recent workout load (weighted by a 48-hour decay).

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, readiness scores, 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?

Your readiness score is a weighted composite of heart rate variability (35%), sleep (30%), resting heart rate (20%), and recent workout load (15%, weighted by a 48-hour decay so this morning's run matters more than one two days ago).

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.