Trail IQ Help

What would you like to do?

Short, practical guides using the same words and controls you see in the app.

Start a workout Build a session Use routes Connect sensors Understand cues Read results Manage data FAQ
Trail IQ start workout screen with activity, route and workout controls.

01

Getting started

Start and finish a workout

Choose what you are doing, decide whether you want a route, and start recording.

Record your first workout Activity, route, goal and start

What it does

Records your time, GPS route, distance, pace or speed, elevation and available sensor data.

  1. 1

    On the start screen, choose Walking, Running, Cycling, or another available activity.

  2. 2

    Tap Route if you want to follow a saved route. Leave it automatic if you simply want to record where you go.

  3. 3

    If a heart-rate monitor is connected, tap Goal to choose the effort you want. Otherwise, no goal is required.

  4. 4

    Tap Start Workout and wait for the countdown.

  5. 5

    During the workout, swipe the bottom control to open Workout Options. Choose pause, resume, finish, or discard.

What you will see

The live map, elapsed time and your chosen workout metrics. Heart rate and effort guidance appear only when relevant data is available.

Good to know: Discarding stops the workout without saving it to Trail IQ or Apple Health.
Choose or build a structured session Warm-up, work, recovery and cool-down
  1. 1

    Choose the activity on the start screen, then tap Session.

  2. 2

    Choose a session under Quick Start, select a saved session, or tap the plus button to create one.

  3. 3

    When building, add warm-up, work, recovery or cool-down steps. Choose time, distance or manual completion, add a target if useful, and reorder steps when the sequence needs adjusting.

  4. 4

    Save and select the session, then start the workout normally.

  5. 5

    Follow the current step and remaining time or distance. Use the skip control when it is sensible to move on.

What you will see

The current step, target and progress during the workout, with haptic and optional audio cues when steps change.

Sensor targets: Heart-rate-zone and cycling-power targets are available only when the required sensor is connected.
Using a familiar route: Trail IQ may show where a hard step meets a known climb or route section. This is advice only; it does not move or rewrite your session steps.
Prefer a simpler start screen? Open Settings > Workout Setup and turn off Show Session Selector. This clears the session selected for your next workout and hides the selector. Saved sessions are kept; turn the setting back on to use them again.

02

Routes

Follow, repeat and compare routes

A route becomes more useful when Trail IQ can connect today’s workout with an earlier effort of the same activity type.

See what Trail IQ can show when you compare workouts on the same route.

Choose a route Automatic or a route you select

Before you start

Location access must be enabled so Trail IQ can find nearby routes and follow your position.

  1. 1

    From the start screen, tap the Route control.

  2. 2

    In Choose Route, select Automatic route to let Trail IQ use a nearby match, or choose a specific saved route.

  3. 3

    Check the route line on the map and return to the start screen.

  4. 4

    Start near the route and begin your workout.

What you will see

The selected route appears on the map. During the workout, Trail IQ shows your progress and remaining distance when the route has a clear finish.

Automatic route: Trail IQ can choose a nearby route for you, but it will not cycle through routes after the workout has started.
Read what is coming on a familiar route Climbs, recoveries and personal patterns
  1. 1

    Select a saved route with several comparable workouts of the same activity type.

  2. 2

    Open the route briefing before starting and look for Coming Up.

  3. 3

    Read the route facts first, then any personal history explaining where you often slow, recover or finish strongly.

  4. 4

    Use the suggestion as context for today’s workout rather than a compulsory target.

What you will see

A short ranked list of meaningful upcoming sections. Trail IQ does not show every bend or every small pace change.

Not enough history? Trail IQ may show neutral terrain context or nothing at all. Personal wording appears only when enough comparable efforts support it.
Use Today's Strategy on a familiar route Your history, today's goal and the route ahead

Before you start

You need at least five comparable workouts of the same activity on the route. Choose an effort goal; an open workout does not generate a personal strategy.

  1. 1

    Open Results > Routes, choose the familiar route, and tap Start Route to open Ready.

  2. 2

    Choose the effort goal you intend to follow. Heart-rate goals need a connected monitor.

  3. 3

    Read Today's Strategy for the opening approach and the supported route actions.

  4. 4

    Check Expected finish when a range is available and read Success today. Open Why this strategy to see its evidence.

  5. 5

    Start the workout. Follow the route and the current guidance; the suggested approach can adapt as reliable progress and fresh heart-rate data become available.

ActionMeaningHow to use it
ProtectPreserve effort for what followsKeep a difficult section controlled
HoldStay with the intended approachKeep effort steady through the section
PushHistory and today's goal support buildingBuild gradually when the guidance supports it
No strategy showing? Check the selected goal and same-activity route history. Partial, reverse or uncertain matches limit personal guidance. Pauses, off-route tracking and stale sensor readings can also suppress live predictions. Live Ghost is optional.
Save and reuse a completed route Turn a recorded path into a named route
  1. 1

    Finish a workout that recorded a GPS route.

  2. 2

    On the Workout Result, tap Save Route.

  3. 3

    Give the route a short name you will recognise.

  4. 4

    Next time, open Choose Route and select it from your saved routes.

What you will see

The route appears in the Routes library and can be assigned to future workouts.

Good to know: You can use the same physical route for any activity, but comparisons only use earlier workouts of the same activity type.
Compare repeated workouts See where today changed

Before you start

You need an earlier workout of the same activity type on the same route.

  1. 1

    Choose or automatically match the route, then complete the workout normally.

  2. 2

    Open the saved Workout Result.

  3. 3

    Use Route Story for the time comparison, gap chart, section changes and route history.

  4. 4

    Tap Full Map to inspect the completed route and available overlays.

What you will see

Time and pace differences against a matching earlier effort, with heart-rate differences only when both workouts contain heart-rate data.

First attempt: Trail IQ records the route relationship, but it cannot show a comparison until another matching workout exists.
Use a Live Ghost Choose a useful reference for today

Before you start

You need an assigned route and an earlier workout of the same activity type with usable route data.

  1. 1

    Tap Route and select a route in Choose Route.

  2. 2

    Turn on Live Ghost.

  3. 3

    Under Ghost Opponent, choose Fastest on route, Latest on route, or Choose workout.... Additional choices appear only when the route history supports them.

  4. 4

    Start the workout. Follow your own marker and the ghost marker on the map.

What you will see

The ghost’s map position and whether it is ahead or behind. The wording always describes the ghost’s position relative to you.

Important: Live Ghost controls only the marker shown during a workout. Turning it off does not turn off the automatic comparison shown after a matched workout.
ReferenceWhat it followsWhen it appears
Typical on routeA real workout close to your median paceAt least three compatible forward-route efforts
Best ExecutedA controlled recording matched to today's goal, not necessarily your fastestEnough goal-matched history, measured HR and reliable opening, finish and relevant section evidence
Today's StrategyA temporary reference labelled Generated, with an expected finish rangeA supported personal strategy, finish estimate and usable route trace
Generated is not recorded: Today's Strategy does not add a workout to Activity or become the recorded baseline in your saved result. Missing a choice? It stays hidden until its evidence requirements are met; connecting a monitor alone is not enough.
Finish automatically at the route end Let Trail IQ conclude a selected route
  1. 1

    Open Settings, then Workout Setup.

  2. 2

    Turn on Finish at Route End.

  3. 3

    Select a route with a defined finish and start near its beginning.

  4. 4

    Complete the route. Trail IQ checks that you have reached and moved through the finish area before ending.

What you will see

A confirmation that the route ended and the workout was saved, followed by the Workout Result.

Good to know: Stopping briefly near the finish should not end the workout on its own.

03

Heart rate and sensors

Connect only the data you use

Heart rate, cycling metrics and running cadence appear only when compatible hardware and permissions provide them.

See how Trail IQ combines Bluetooth heart rate with route context.

Connect a Bluetooth heart-rate monitor Pair, connect and confirm live data

Before you start

Wear or activate the monitor and make sure Bluetooth is enabled on your iPhone. Some monitors must also be configured to share their live heart-rate feed with other apps.

  1. 1

    Open the monitor manufacturer's app. If available, enable Broadcast Heart Rate, HR Sharing, Share with Other Apps, or Dual Bluetooth. The exact name varies by brand.

  2. 2

    In Trail IQ, open Settings, then Devices & Health.

  3. 3

    Tap Manage Devices, then scan for monitors.

  4. 4

    Select your monitor when it appears and wait for Connected.

  5. 5

    Return to the start screen and confirm that the monitor pill shows live heart rate instead of No monitor.

What you will see

Live beats per minute, a heart-rate zone and heart-rate goal choices. Workout HRV appears later only when the monitor supplies compatible beat-to-beat intervals.

Shortcut: Tapping the No monitor pill opens Manage Devices.
Monitor works in its own app but not Trail IQ? Check that heart-rate sharing or broadcasting is enabled. Some monitors allow only one app connection at a time, so close the other fitness app or enable a second Bluetooth channel if the monitor supports one.
Choose a heart-rate goal Recovery, Easy Aerobic, Steady Aerobic or Hard Effort
  1. 1

    Connect your heart-rate monitor before starting the workout.

  2. 2

    Tap Goal on the start screen.

  3. 3

    Choose Recovery, Easy Aerobic, Steady Aerobic, or Hard Effort.

  4. 4

    During the workout, use the up arrow, down arrow or equals sign to adjust your effort.

What you will see

An up arrow means increase effort, a down arrow means ease back, and the equals sign means you are in the intended range.

No monitor connected: Trail IQ hides heart-rate goals rather than showing an option that cannot work.
Connect cycling sensors Wheel speed, cadence and power
  1. 1

    Wake the sensor, then open Settings, Devices & Health, and Manage Devices.

  2. 2

    Tap Scan for Sensors and connect the cycling speed/cadence or cycling power device.

  3. 3

    For wheel-derived speed and distance, enter the wheel circumference shown under Cycling Wheel.

  4. 4

    For power zones, enter a measured FTP under Cycling Power.

  5. 5

    Choose Cycling on the start screen. Available speed, cadence and power tiles appear as live metric choices.

Running cadence: For supported running activities, cadence comes from iPhone Motion permission rather than a cycling sensor.
Show running cadence and active steps Supported iPhone Motion data
  1. 1

    Choose Running on a supported iPhone and allow Motion & Fitness access when asked.

  2. 2

    Open the live metric picker and select Run Cadence when it is available.

  3. 3

    Start moving and allow a short moment for iPhone Motion to establish a current reading.

  4. 4

    After the workout, open Pace & Splits to review average cadence, peak cadence, active steps and source.

  5. 5

    If the selected comparison workout also recorded running cadence, read the comparison rings. With usable route and cadence samples in both runs, Cadence Over Route compares their traces from start to finish.

Read the comparison: The coloured outer ring is this workout; the grey inner ring is the prior effort. The chart aligns each run by route progress, so different finishing times can be compared. A higher cadence is a difference to understand, not automatically an improvement.
If it is missing: Check Motion & Fitness permission in iOS Settings. Trail IQ does not estimate running cadence from GPS when real Motion data is unavailable.

04

Coaching cues

Know what the cues are telling you

Choose distinct tones or tones followed by short spoken guidance. Both are designed to mix with music or podcasts.

Set up coaching cues Route, segment and heart-rate guidance
  1. 1

    Open Settings, then Coaching & Heart Rate.

  2. 2

    Set Coaching Output to tones, or to tones with spoken guidance.

  3. 3

    Turn on Route Guidance for prompts based on the selected route.

  4. 4

    Turn on Segment Cues for climbs, recovery sections and upcoming sections when enough route history exists.

  5. 5

    Choose a Cue Frequency of Low, Standard, or Frequent, then use Preview Coaching Audio to hear the selected output.

What you hearWhat it meansWhat to do
Rising toneEffort is below the selected rangeIncrease effort gradually
Falling toneEffort is above the selected rangeEase back gradually
Balanced confirmationEffort has returned to the intended rangeHold your current effort
Section-ahead cueA meaningful route section is approachingListen for the route fact or supported personal action
Step transition cueA structured workout step is starting or nearly completeFollow the named step and target shown on screen
Route-attention cueThe route was only partly matched or you moved off itCheck the map; personal route guidance becomes limited
Completion toneThe route or workout has finishedReview the saved result when safe
How personal should it sound? Trail IQ may give a route fact, add your supported history, or relate the section to today’s execution. It uses only the highest level the available route and workout evidence supports.
Strategy-aware speech: With Voice + Tones, a supported personal route strategy and fresh heart rate, guidance can explain the current Protect, Hold or Push action or an approaching section. Easy and Recovery goals are not treated as permission to push. Personal strategy speech pauses when route progress or sensor evidence is unreliable.
Less repetition: An unchanged strategy action is not repeated as your numbers fluctuate. New routine strategy messages are spaced by at least 90 seconds; a meaningful new deviation can be announced after 45 seconds, subject to shared audio limits. Effort corrections and off-route warnings take priority. Choose Tones for no speech, or Off for no coaching audio.
Good to know: Cues mix with existing audio instead of stopping it. iOS must allow the workout and audio session to continue while the phone is locked.

05

Results

Understand what happened

The first screen gives you the result. Open a highlight only when you want the detail behind it.

Workout Result with route summary and key comparison rings.
Workout Result
Result Highlights grouped into pace, effort and terrain reports.
Result Highlights
Read a Workout Result Answer first, details second
  1. 1

    Read the top block for route identity, the main result, workout time and key numbers.

  2. 2

    Read Coach Review for what went well and one practical next step.

  3. 3

    Use Route Story to see the workout on the map.

  4. 4

    Open a tile under Result Highlights for its focused report.

  5. 5

    Open Data Details at the bottom to check sources, missing data and which values were calculated or estimated.

What you will see

Only relevant sections appear. Heart rate, Workout HRV, conditions and comparisons stay hidden when the required data is unavailable.

Comparison rings: Today's value is on the coloured outer ring; the prior workout is on the grey inner ring. Both use the same scale. Read the value and change label together; the rings are not a score.
Read pace, cadence and effort comparisonsFocused reports for movement and heart rate
  1. 1

    Open Pace & Splits or Speed & Splits. The half-workout comparison uses the yellow outer ring for the first half and cyan inner ring for the second.

  2. 2

    Read the trace and split bars. A marker on a split bar shows the selected prior workout's pace when that comparison is available.

  3. 3

    For a run with Motion data, continue to Running Cadence. Compare steps per minute against the same route baseline when it also recorded cadence.

  4. 4

    Open Effort & Heart Rate. A selected heart-rate goal highlights the target on the range rail and over-time chart. Zone distribution shows how the recorded time was spent.

  5. 5

    Use Terrain & Conditions for elevation and recorded weather. Open Data Details for source and quality checks.

An open goal: There is no selected target to highlight. Missing cadence, HRV or weather stays hidden rather than becoming an empty chart.
Read Training Load and Recovery Context Recent work and optional personal signals
  1. 1

    Open Results and find Training Load.

  2. 2

    Read the seven-day load beside the weekly average from the preceding 28 days.

  3. 3

    Check the explanation for workout count, recent hard sessions, recovery gap and whether intensity came from heart-rate zones, workout goals or both.

  4. 4

    If Apple Health is enabled and enough fresh history exists, read Recovery Context for resting heart rate, HRV and sleep against your own recent ranges.

  5. 5

    Treat the suggested day as fitness context, not a medical assessment or compulsory plan.

What you will see

Low, Normal, Elevated or Building baseline for training load, plus only the recovery signals that are fresh and supported by enough personal history.

Nothing showing? Training Load needs recent completed workouts. Recovery Context also needs permission, a fresh reading and at least three earlier personal readings for that signal.
Explore Route Story and the full map Move from the answer to the route story
  1. 1

    Use Route Story for the overall time comparison, then the gap chart and section changes.

  2. 2

    Tap Full Map to open the completed route at a useful map scale.

  3. 3

    Choose the route, comparison, pace, heart-rate or elevation overlay when that data exists.

  4. 4

    Read route history and the debrief when enough matching attempts support them.

Comparison missing? The assigned route still appears, but a direct comparison needs an earlier workout of the same activity type on that route.

06

Your data

Use Apple Health, files and local backups

Trail IQ keeps permissions, workout imports, individual exports and full backups separate so each action remains deliberate.

Learn how Trail IQ keeps personal training local-first and free from a social feed.

Enable Apple Health Permission, import and export are separate choices
  1. 1

    Open Settings, then Devices & Health.

  2. 2

    Turn on Enable Apple Health Features.

  3. 3

    Tap Request Apple Health Permission and choose what iOS may read or write.

  4. 4

    To bring existing workouts into Trail IQ, separately tap Import Recent Workouts From Apple Health.

  5. 5

    Review the import preview before confirming anything.

What you will see

Trail IQ shows what is available for import and merges recognised duplicates rather than deliberately creating another copy.

Important: Requesting permission alone does not import workouts.
Import workout files GPX, TCX, FIT and supported Adidas exports
  1. 1

    Open Settings, then Privacy & Data.

  2. 2

    Under Imports, choose Import GPX, TCX or FIT Workouts, or choose Import Adidas Running Export for a supported Adidas archive.

  3. 3

    Select the file in the iOS file picker and review the import summary.

  4. 4

    Confirm the import. Trail IQ normalises supported data and checks for an existing workout before adding another copy.

  5. 5

    Open Results or Routes to review imported workouts and any familiar routes they reveal.

What you will see

A summary of workouts added, skipped as duplicates, or enriched with useful details that were missing from an existing record.

Different kind of file? A Trail IQ backup restores Trail IQ data and settings. It is not the same as importing individual workout files.
Back up, restore or delete data Keep control of local Trail IQ data
  1. 1

    Open Settings, then Privacy & Data.

  2. 2

    Scroll to Backups & Reset.

  3. 3

    Tap Export All Data before changing phones, deleting data, or testing a restore.

  4. 4

    Use Import All Data From Backup to restore a Trail IQ backup file.

  5. 5

    Use the specific delete controls when you want to remove workouts, routes or tests, or choose the full reset only when you intend to start over.

Keep it private: A backup can contain routes, heart-rate data, profile details and settings. Store and share it carefully.
Export one workout Share a GPX or TCX file
  1. 1

    Open Results, then select the workout you want to take elsewhere.

  2. 2

    Open the more menu and choose Export Workout.

  3. 3

    Choose GPX Route + Sensors for a route-focused file or TCX Workout + Sensors for a workout-focused file.

  4. 4

    Use the iOS share sheet to save or send the file.

Privacy: Exported files may contain precise route and sensor data. You choose where they go.
Unlock or restore Full Access One purchase, no recurring subscription

When you need it

Five completed workouts are included. Full Access unlocks unlimited workout recording.

  1. 1

    Open Settings, then Trail IQ Access.

  2. 2

    Check the one-time price supplied by the App Store in your storefront currency.

  3. 3

    Tap Unlock Full Access and confirm the purchase with Apple.

  4. 4

    If you purchased previously, tap Restore Purchase using the same Apple Account.

What you will see

Trail IQ confirms Full Access and removes the workout recording limit. The purchase does not renew monthly or annually.

Purchase unavailable? Confirm that the App Store is available, your Apple Account is signed in and the device has an internet connection, then try Restore Purchase.
Read more about Trail IQ's one-time purchase model.

07

Frequently asked questions

Quick answers about Trail IQ

The essentials about routes, sessions, sensors, training context, privacy and Full Access.

Does Trail IQ require an account?No account or public profile

No. Trail IQ does not require a Trail IQ account, public profile or social login.

Does Trail IQ upload workout and route data to Trail IQ servers?Local-first storage

No. Trail IQ does not upload your workout or route history to Trail IQ servers. Optional Apple Health and WeatherKit features use Apple services under their own permissions and terms.

Can Trail IQ compare workouts on the same route?Matching history required

Yes. Trail IQ recognises familiar routes and compares matching workouts of the same activity type when suitable history is available. Live Ghost is optional and does not control the comparison saved after a workout.

What is Route Memory?Your repeated-route patterns

Route Memory learns evidence-backed patterns from repeated workouts on the same route, including typical performance and recurring strong or difficult sections.

When does Today's Strategy appear?A selected goal and enough comparable history

Select a familiar route and an effort goal. Today's Strategy needs at least five comparable same-activity efforts and sufficient route evidence. It shows an opening approach, supported Protect, Hold or Push actions, and an expected finish range when available. Follow the strategy workflow.

Can I hide the Session selector?A simpler start screen

Yes. Open Settings > Workout Setup and turn off Show Session Selector. Your saved sessions remain stored. Turn the setting back on when you want to use them.

Can Trail IQ import old workouts?GPX, TCX, FIT and more

Yes. Trail IQ supports GPX, TCX and FIT workout files, supported Adidas Running export archives and optional user-initiated Apple Health import. Import checks help prevent duplicate workouts.

Can Trail IQ create structured workouts?Quick starts or your own session

Yes. Use a quick-start session or build reusable warm-up, work, recovery, repeat and cool-down steps using time, distance or manual completion. Supported sensor targets appear only when the required device is available.

What are Training Load and Recovery Context?Transparent recent context

Training Load compares the last seven days with the weekly average from the preceding 28 days and explains its inputs. Optional Recovery Context compares fresh permitted Apple Health resting heart rate, HRV and sleep data with your own recent ranges when enough history exists. Neither is a medical or opaque readiness score.

Can Trail IQ export an individual workout?GPX or TCX through iOS

Yes. A completed workout can be shared as GPX when route data exists or as TCX through the standard iOS share sheet. A Trail IQ backup remains a separate full-data action.

Does Trail IQ work without a heart-rate monitor?Heart rate is optional

Yes. GPS routes, time, distance, pace or speed, elevation, splits and route comparison work without a monitor. A compatible Bluetooth Low Energy monitor adds live heart rate, zones and related insights.

Does Trail IQ require a subscription?One-time Full Access purchase

No. Five completed workouts are included, then Full Access is available as a one-time, non-consumable in-app purchase.

Is Trail IQ a social fitness network?Personal, not public

No. Trail IQ has no social feed, public profile or public leaderboard model. It is designed to help you understand your own training history.

Something not working?

Move from learning to support.

Use the common checks or contact Trail IQ support. The app never sends your workout or health data automatically.

Open Support Email Trail IQ