Connect Strava, Oura or your watch
In the Running works on its own, but it gets more useful with your runs and recovery coming in and your workouts going out to your watch. Everything is under You → Connected apps, every connection is optional, and you can disconnect any of them at any time.
Which connection does what
| Connection | What it brings | Where you'll see it |
|---|---|---|
| Strava | Runs, rides and shoes | Runs, Progress, race results, You → Shoes |
| Oura | Readiness, sleep, resting heart rate and HRV each morning | Progress → Recovery, the morning readiness reminder |
| Health Connect (Android app only) | Sleep, resting heart rate, HRV, weight, runs and strength sessions from your Android watch | Progress → Recovery |
| Garmin watch | Your workouts saved on the watch as native running workouts | On the watch, under the In the Running app |
| intervals.icu | Sends workouts to a Garmin, COROS, Suunto or Wahoo watch, and brings Garmin sleep and recovery back | On the watch; Progress → Recovery |
| Calendar | Your races in Google or Apple Calendar | Your calendar app |
Heart rate, sleep and other health readings are health data, so each health connection asks you to agree before it connects. Agreeing lets In the Running read and keep them to work out your training and recovery. Nothing is written back and nothing is shared.
Connect Strava
- Open You → Connected apps → Strava.
- Choose Agree and connect Strava, sign in to Strava if asked, and allow access.
New runs arrive once a day on their own. Choose Sync now to fetch your latest runs straight away. Duplicates are skipped. If older, virtual or trail runs are missing, choose Pull older runs and keep choosing it until it says it's done. Sync rides brings rides in too; they count towards your training load but never towards race predictions.
If the Strava window doesn't come back to the app, choose Trouble connecting? and follow the steps to enter the code by hand.
Disconnect Strava stops new runs arriving. Runs already in the app stay.
Connect Oura
- Open You → Connected apps → Oura.
- Choose Agree and connect Oura and allow access in Oura.
Yesterday's readiness and sleep arrive every morning. Sync now fetches the last 30 days; Fill in 90 days reaches further back, once after connecting. A poor night eases the form estimate on Progress.
Disconnect Oura keeps the readings you already have. If you also wear a Garmin, your sleep and recovery can then come from Garmin through intervals.icu instead.
Connect Health Connect (Android)
In the Android app, open You → Connected apps → Health Connect and choose Agree and connect Health Connect, then allow the readings you want to share. Runs still come from Strava first; a Health Connect run is used only when Strava has none for that time.
Put workouts on a Garmin watch
There are two ways. Use one of them.
The In the Running watch app (Connect IQ 3.4 and later):
- Install In the Running on your watch from the Connect IQ Store.
- In the app, open You → Connected apps → Garmin watch and choose Create pairing code. The code lasts 10 minutes.
- In Garmin Connect or Connect IQ on your phone, open the In the Running watch app's settings and enter the code.
- On the watch, open In the Running, choose Pair watch, then Sync workouts.
Workouts you send are saved on the watch at its next sync. To get them straight away, open the watch app and choose Check phone sends.
Through intervals.icu works for Garmin, COROS, Suunto and Wahoo. See the next section.
Connect intervals.icu (Garmin, COROS, Suunto, Wahoo)
intervals.icu is a free service that passes workouts on to your watch.
- Make a free account at intervals.icu, connect your watch there, and switch on uploading planned workouts.
- In the app, open You → Connected apps → intervals.icu and choose Agree and connect intervals.icu.
If connecting that way doesn't work, choose Use an API key instead, and copy your API key and athlete id from intervals.icu → Settings → Developer.
Send a session with Send to your watch. It usually reaches your watch within the hour. Rest and strength days are skipped. Apple Watch and Polar can't take these workouts.
Without Oura, intervals.icu also brings your watch's sleep, HRV and recovery in each morning.
Add your races to your calendar
Open You → Connected apps → Calendar:
- Export all races makes a one-off file for Google or Apple Calendar.
- Enable feed gives you a live link your calendar subscribes to once, which then keeps in step as you add or change races. Add it in Google Calendar → Other calendars → From URL, or Apple Calendar → File → New Calendar Subscription.
- Include trip legs adds flights, trains, drives and stays with their times and places. Booking references, costs and notes stay out.
- Include training sessions adds every session in your plan as an all-day event, such as "Easy 9K".
Regenerate URL makes a new link and stops the old one working, which is useful if you shared it by mistake. Each race page also has its own Add to calendar button.
Something stopped syncing
- If runs are missing, open Strava and choose Sync now. For older runs, use Pull older runs.
- If it says not connected, the service may have been disconnected from its side (for example, access removed in Strava's settings). Connect it again from the same page.
- If a workout isn't on the watch and you use the watch app, open it and choose Check phone sends. With intervals.icu, check that uploading planned workouts is switched on there, that the session is on the right day, and that the watch has synced.
- If Recovery says "today uses your training alone", no sleep or recovery reading arrived for today, so the score comes from your training. If it names the last reading's date, check Oura, Health Connect or intervals.icu.
Still stuck? Email contact@intherunning.app and say which connection and what the screen shows.