Guides

Guides for runners and cyclists

• How to export a GPX file from Strava, Garmin, Coros or Apple Watch

  Step-by-step: download a GPX file of your run, ride or hike from Strava, Garmin Connect, Coros or Apple Health, and what to do if your app only gives you a FIT file.

• How to turn your run into an Instagram Reel

  Make a vertical video of your run or ride for Instagram Reels: a 3D flyover of your route, the right size and length, plus caption and posting tips.

• Aerobic decoupling: what it is and how runners use it

  Aerobic decoupling (Pa:HR) shows how much your heart rate drifts against pace on a steady run. What the numbers mean, the 5% rule, and how to use it in training.