Welcome to Nolio. Whether you have just been invited by your coach or simply want to track your training better, these five steps will get you off to a good start.
Step 1: connect your watch or app
This is what lets your completed workouts sync automatically, without you having to enter anything.
Go to Settings, then the Data synchronization tab.
📌 Good to know
When the card turns green, the connection is active. In the screenshot above, the account is synced with Garmin and Zwift.
Step 2: enter your metrics
These values are used to calculate your training zones and adjust intensities. Without them, planned workouts have no reference point.
Go to the Monitoring menu, then Metrics, and enter:
your maximum heart rate;
your performance metrics: VMA (maximal aerobic speed), PMA (maximal aerobic power), FTP…
💡 Tip
If you don't know these values, don't let that hold you up: your coach can help you estimate them, or have you take a test later.
Step 3: discover your calendar
You have two calendars:
Planned | The workouts your coach has planned for you. |
Completed | The workouts you actually did. |
By clicking a workout, you can read your coach's instructions, leave a comment, compare planned and completed, and view the workout's curves.
Step 4: communicate with your coach
Your calendar is also a communication tool. You can add notes to it, such as when you are available or unavailable, and add your competitions so your coach can adapt your training to your goals.
📌 Good to know
After each workout, enter your RPE and leave a comment. This is the most useful feedback for your coach: it tells them whether the workout was too hard, too easy, or just right.
Step 5: track your progress
In the Monitoring tab, you will find:
your volume, by week, month, year or over a chosen period;
your training load;
your personal bests.
😵💫 Need help?
Get in touch