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Training Form is an iOS coaching app that connects to your training data (Strava, Apple Health) and tells you whether you're training smart right now — and explains exactly why, using your own numbers. The primary output is a coaching recommendation called Form Guidance, not a data dashboard.

During onboarding, you can connect Strava or Apple Health. You can also manage connections at any time from Settings → Manage Connections. At least one data source must be connected for Training Form to calculate your training load.

This usually means a sync hasn't completed yet. Go to Settings → Sync Now and wait for the sync to finish. If you've just connected a data source for the first time, the first sync may take a minute or two as it imports your full history.

TSB (Training Stress Balance) is your Form score — the difference between your long-term fitness (CTL) and your short-term fatigue (ATL). A positive TSB means you're fresh. A negative TSB means you're carrying fatigue. Racing is typically best between 0 and +15. Training Form teaches you this model through your own data over time.

Training Form calculates everything from your raw activity streams — power, heart rate, and pace data — rather than consuming pre-calculated values from Strava or other sources. This means the calculations are consistent across all your data sources and entirely owned by the app.

The confidence tier tells you how your Training Stress Score (TSS) was calculated for a given activity. Power data is the most accurate (Tier 1), followed by heart rate (Tier 2), pace (Tier 3), and estimated (Tier 4). Form Guidance always tells you which tier your recommendation is based on.

Tap the Profile pill in the top right of the dashboard → Delete Account. This permanently removes all your data from our systems immediately. You can also request deletion by emailing support@trainingform.app.

Yes. Training Form never sells your data, never shares it with advertisers, and never uses it for any purpose other than coaching you. HealthKit data is specifically never shared with third parties and never used for advertising. See our Privacy Policy for full details.

Your date of birth is used to estimate your Lactate Threshold Heart Rate (LTHR) and maximum heart rate, which are used to calculate heart rate-based training load. You can enter this in Settings or when prompted during onboarding. It's optional but improves the accuracy of your coaching guidance significantly.