How to get started with KULG App as a runner?

Sign in with Google or Apple. Connect KULG App to Strava or Garmin to sync your future activities and bring your entire training history directly to KULG App. Connect Oura to bring your recovery data to KULG. You can also add activities manually if needed.

Fill in your athlete profile under Settings » Profile. You can specify your maximum heart rate or define custom HR zones. You can also specify your training goals, health and injury history, add lab results and personal best times. This context will enable KULG Training assistant as well as your coach to give you more personalised recommendations.

Once your data is synced, KULG will aim to automatically detect run types and intensity and display your training on interactive graphs on your Dashboard. You can see graphs on different types of activities when switching the activity type in the filter and hide variables on graphs. Develop an overview of what you can do with your data in KULG.

Define your account settings by uploading a profile image and editing your account details (name, birthday, country, etc). This information will help provide more personalised training insights for you.

Share your training data by inviting your coach or friend to KULG. Before giving someone access, make sure they have already made a KULG account and grant access to the same email they’ve used to create a KULG account. If you don’t have a coach, you can use KULG to help you plan and analyse your training and request an individual training plan.

You can edit all activity data to make sure it’s accurate or delete activities. Edit your key training metrics if necessary, add your subjective feel (incl feeling, perceived effort, comment), and recovery metrics (sleep, HRV, and resting heart rate) for your runs. Mark whether the activity is a separate workout or part of a workout to track your running frequency correctly.

Filter and view your activities or graphs by predefined or custom date range, activity type, or custom tags. Develop a consistent logic for tagging activities and categorising your runs - this allows you to compare similar runs and to track progress better. Specify the high-intensity distance on each run to make sure it reflects how much of the activity distance was done with higher intensity.

Based on your data, KULG checks certain weekly, monthly, or longer-term patterns and provides you with personalised training insights. You can chat with KULG Training assistant on Overview and Activities to discuss your training and recovery, analyse your progress, get feedback on individual workouts, and plan next steps. The assistant advises you based on the context that you have added to KULG (Athlete profile, last 4 weeks of activities, plans, etc). You can also connect your own API key (encrypted on the server).

You can collaborate with a coach on your training plan under Plans & goals or use it by yourself. Add target races to your plan, mark workouts as completed, and filter or edit past runs (grey are completed, blue planned activities). Set and track the completion of specific weekly and monthly goals by distance, time or intensity. Add context and training blocks to define your macro-, meso- and micro-cycles.

If you don’t have a coach but you are training with a certain goal in mind and want to stay clear of injuries and improve as a runner, you can also get an individual training plan from KULG - request the service under Plans & goals. If you’re looking for not just a plan but also a community of runners and group training, join KULG Run Club.