User Manual & FAQ

Go to the Trailwise sign-in page, type your email, and press Send magic link. You will get an email with a one-time link. Click it and you are in. There are no passwords to remember.

The link is single-use and time-limited. If it expires, just request a new one.

Trailwise is allowlist-gated: only email addresses an administrator has explicitly added can sign in. If your address is not on the list, no link is sent. Check the address for typos first, look in your spam folder, then ask the administrator to add you.

Two things get you the most value quickly:

• Connect a source (Strava is the easiest start) so your activities flow in. See Connectors.
• Log a daily check-in so the Readiness and injury-risk views have something to work with. See Daily check-in.

It is a website, so there is nothing to install. It works in any modern browser on desktop or phone (see On your phone).

• Dashboard: your at-a-glance home.
• Activities: your full workout history with filters, charts and per-activity detail.
• Readiness: recovery signals and an injury-risk read.
• Nutrition: food logging, calorie and macro targets, hydration, weight trend and race-day fuelling.
• Agenda: a weekly calendar of what you have done and what is scheduled.
• Races: your race calendar and a catalog to add races from.
• Settings: connectors, import, profile, privacy and display preferences.
• Coach: greyed out for now, with an honest placeholder. It arrives once there is enough connected data to reason about.

• Readiness signals: your latest HRV, sleep, resting HR and acute:chronic training load.
• VO2max, Training readiness and Daily wellness: pulled from imported Garmin data (body battery, stress, SpO2 and more) when present.
• Recent activities and a weekly volume view from your synced workouts.
• Body and recovery: your weight trend and latest body readings.
• Race calendar: your upcoming races with countdowns.
• Coach: an honest placeholder for now.

Trailwise would rather show an honest empty state than invent numbers. A panel fills in once its data source is connected (for example, activities appear after you connect a source, and Garmin wellness cards appear after an import). See Coming soon for what is still on the way.

A reverse-chronological feed grouped by week. Each row shows distance, time, pace, average heart rate, elevation and calories. A small dot marks days where you logged notable shin pain, so injury context sits alongside the training.

You can filter by sport (run, walk, cycle, swim, core) and by source (for example Strava, Garmin, Fitbit). A summary header totals distance, time, sessions and elevation for the range you pick, with an 8-week volume chart you can switch between distance, elevation and moving time.

Click any activity to open its detail page: full stats, the context for that day (your readiness, sleep, HRV and check-in), lap splits, and editable notes and RPE. If the activity has GPS data, you get an interactive route map with elevation and pace charts. Imported Garmin runs also show running dynamics like ground contact time, vertical oscillation, stride length and power.

• A hero gauge showing Garmin's training-readiness score when available.
• An injury-risk flag built from your own data: recent shin pain, HRV against your personal baseline, your acute:chronic load ratio, and sleep.
• Latest values for HRV, sleep, resting HR and load.
• Trend charts for HRV (with a normal-range band) and resting HR over 7, 30 or 90 days.
• A wellness strip: body battery, stress, SpO2, respiration and VO2max.
• An injury check-in card to log today's pain and stiffness.

Coach commentary on this page is intentionally muted until the coaching features arrive.

It compares your recent training (acute) against your longer-term average (chronic). A sharp jump is a classic injury-risk signal, so Trailwise surfaces it as one input to the injury-risk flag rather than letting you ramp up blindly.

Use Log today, which opens as a pop-up from the dashboard or the Readiness page so you never lose your place. Save once per day; if you have already logged today, the form pre-fills so you can adjust and re-save. You can also set the date to log a day you missed.

How you feel:

• shin pain and morning stiffness on a 0 to 10 scale, with the affected side
• whether you had pain during or after a run
• RPE, how hard the day felt (1 to 10)
• free-text notes

And body numbers if you have them: weight, resting HR, HRV, sleep hours and blood pressure. Every field is optional.

A Monday-anchored calendar covering three weeks at a time (last, this and next), with the week's total distance and paging controls. Completed days are filled from your real activities. Your Google Calendar events appear as chips, and your race days show up too. You can toggle training, races and personal events on or off.

Your Races page only shows races you are in or watching. Use Add race to open the catalog, which pulls from sources like the UTMB World Series, RunSignup and trailrun.be. Filter by distance tier and country, see geocoded pins on a map, and add the ones you want. You can also add a race manually.

A horizontal roadmap timeline places your races in order, colour-coded for past, next and your anchor (A) race, with a rail highlighting task deadlines due within 30 days. Each race card shows a countdown, an A/B/C priority tag, a mini map, and a list of prep-task milestones with their own deadlines.

Yes. With Google connected, race prep tasks can push to Google Tasks with two-way completion sync, and task deadlines can auto-push to Google Calendar. If a catalog race changes its date, a watchdog flags it on the card so you can accept or dismiss the change.

Use Log food to search a large open-data food database (built from public sources like CIQUAL, USDA and Open Food Facts) and add what you ate. The search tolerates typos and partial words. The Nutrition page then shows today's totals: calories plus carbs, protein and fat, grouped by meal and measured against your targets.

Three faster ways to add a food: tap a recent food or a saved meal, scan a product barcode with your phone camera, or describe a meal in plain language (for example, "2 eggs, toast with butter and a banana"). When you describe a meal, the items and portions are split out by AI, but the calories and macros always come from the food database, never invented by the AI.

Only what you actually log appears. Nothing is fabricated.

Open Settings > Nutrition targets, pick a goal (lose, maintain or gain) and how active you are. Trailwise suggests a daily calorie target from your profile (your latest weight, height, age and sex) using the Mifflin-St Jeor equation, then splits it into protein, carbs and fat. Protein is anchored to your body weight (about 1.8 g per kg) to protect lean mass, fat is set at roughly a quarter of your energy, and carbs take the rest.

Every number stays editable, so the suggestion is a starting point, not a rule. Once set, the Nutrition page shows each day as "X of Y" with what is left to eat. If your profile is missing a weight, height or date of birth, the form says so rather than guessing.

The plan is built from your next race on your calendar (its distance and climb) and your latest weight, not pulled from thin air. The pieces:

• Pre-race breakfast is sized to roughly 2 g of carbs per kg of body weight, in easy, low-fibre foods.
• On-course carbs per hour scale with how long you are likely to be out there: around 30 g per hour for efforts under about 90 minutes, 60 g per hour up to roughly three hours, and 80 g per hour for longer ultras, where mixing glucose and fructose lets your gut absorb more.
• Fluids are set at about 500 ml per hour with electrolytes, more on hot climbs.

The duration estimate comes from the race distance and elevation, so a hilly course is given more time (and therefore more total fuel) than a flat one of the same length. If a race has no distance set yet, you still get sound general guidance and a note about the gap.

The hydration card logs a drink in one tap (a glass, a bottle or a large) and counts up toward your daily fluid target; Undo removes the last one. The weight card plots your body-weight readings, logged in the daily check-in or imported from a connected device, as a trend toward the target weight you set in Settings > Nutrition targets.

Snapping a photo of a meal to log it, and personalised coach guidance on your fuelling, are still to come. The page lists these honestly as coming next.

Connect live today: Strava, Google Health (Fitbit), Polar, WHOOP, Oura, Withings, and Google Calendar (two-way, for scheduling).

Import only: Garmin. A direct Garmin connection is not available yet, so Garmin data comes in through a file on the Import page.

Planned: Suunto, COROS and Apple Health are shown as coming soon and are not connectable yet.

Once connected, each source gives you:

• Sync now for an immediate refresh, and Sync history to backfill older data in the background.
• Auto-sync on or off, so new data flows in by itself.
• Data types: the wearables let you tick exactly which kinds of data to share (for example weight, resting HR, HRV, sleep, workouts, recovery).
• Disconnect at any time, which removes Trailwise's access and stored secrets.

If a connection stops authenticating, its card shows an amber Reconnect needed state with a single Reconnect button. Each card also shows a short status line for its last or in-progress sync.

If two sources can both provide the same kind of data (say, weight from both Withings and a Garmin import), Trailwise keeps one source as the owner of each data stream so they never fight over the same numbers.

The grid at the top of Settings > Connectors lists data streams down the side (Activities, HRV, Resting HR, Sleep, Body weight, VO2max, Training load, and more) and your sources across the top. Click a cell to make that source the owner of that stream.

When you switch a stream to a new source, you choose what happens to your history:

• Keep existing data: the new source fills gaps and new readings; your old history stays.
• Replace all history: remove the old source's data for that stream and re-source it.
• Switch from a date: keep the old data before a date you pick, and let the new source own it from then on.

For provider-specific scores (like a vendor's own readiness number) Trailwise warns you that two brands calculate them differently, so the values will not line up across a switch.

A great deal. Alongside weight, HRV, sleep and resting heart rate, a Garmin export brings in:

• your activities, with per-activity training effect, training load, VO2max and running dynamics (ground contact, vertical oscillation, stride, power);
• daily wellness: steps, stress, body battery, SpO2, respiration, intensity minutes, floors, calories and sleep stages;
• higher-level metrics like endurance score, fitness age and race predictions;
• your personal records, which show on your profile.

If the export includes detailed FIT activity files, those become interactive route maps with elevation and pace charts and lap splits on the activity detail page. Imported activities are matched against what is already synced from Strava, so the same workout does not show up twice; Garmin-only running dynamics attach to the matching Strava run.

The main file is a Garmin "Export Your Data" .zip; Fitbit exports work too. The uploader accepts .zip, .gz, .json, .csv, .tsv, .fit, .tcx and .gpx.

To get the Garmin file, request it from Garmin's account portal ("Export Your Data"). Garmin emails a download link; upload the resulting .zip as-is, with no need to unpack it.

The file is unzipped and read right in your browser, and you get a preview of what it contains and how many readings are new versus already imported. You then tick which streams to import before anything is saved. Large exports with many FIT files are processed in batches, and the import keeps running even if you navigate around the app.

Your profile is live and saved: name, date of birth, gender, height, fitness level, injury history and detail, weekly sessions, longest run, your primary goal, and free-text training notes. You can upload a profile picture (with crop and zoom). Imported personal records show here, and there is a document library card for files you want your future coach to have access to.

Yes. Trailwise defaults to dark, but there is a working dark / light toggle in Settings > Units and display (and in the mobile "More" sheet), remembered on that device. Other display options on that page, such as metric/imperial units and date format, are placeholders for now.

Not yet. The Notifications page shows the reminders that are planned (daily check-in nudge, weekly recap email, sync and import alerts), but the toggles are visual only and are not saved or acted on. Reminder delivery arrives in a later phase.

In Settings > Privacy and data: Export my data downloads a JSON file of your profile, activities, provider connections (without any secrets) and audit log. Delete my account schedules deletion with a 30-day grace period, during which sign-in is disabled; after that everything is permanently removed.

Trailwise is self-hosted on a private server. Sign-in is passwordless and invite-only. The keys that let Trailwise talk to your connectors are stored encrypted and never shown back to anyone. Each account's data is isolated so you only ever see your own, and account-level actions are written to an audit log you can export.

On narrow screens the side navigation becomes a top bar plus a fixed bottom tab bar, with a More button that opens a slide-up sheet (full navigation, connector status, theme toggle and sign-out). Panels stack into a single column, and activity rows reflow into labelled stat chips so every metric stays visible without sideways scrolling.

A feedback button follows you on every signed-in page. Use it to send a note, and optionally a screenshot, straight to the team when something looks off or you have a suggestion.