Questions and answers

WattsUp is an AI coach for cyclists, for iPhone. It builds your training plan, sets your calories, carbs and protein for every day, tells you how much to eat on every ride, tracks your recovery and form, and gives you a coach you can ask anything.

No. WattsUp is both: training plans, workouts, rides and trends, plus daily nutrition targets, food logging and fuel for every ride. One app and one subscription, with an AI coach that sees all of it.

For every cyclist who wants to get more out of riding: racers planning a season, riders training for a sportive or a big trip, and people who simply want to get fitter or lose some weight on the bike. It works for your first structured plan as well as for racing every weekend.

Training plans, power analysis and fuelling are built for cycling.

You can also log runs, swims, strength sessions and other workouts. They count towards your training load and your nutrition targets, but WattsUp doesn’t make running or triathlon plans yet.

WattsUp for iPhone is coming soon to the App Store. This website will link to it as soon as it’s there.

iPhone. There is no Android or web version yet.

English and Dutch. WattsUp follows the language of your iPhone, and you can change it in Settings, under Language.

No. WattsUp works with a power meter, a heart rate monitor, or neither.

• With a power meter, your sessions are in watts and your training load comes from your power.
• Without one, leave your FTP empty and every interval gets a heart rate target from your threshold heart rate (LTHR). Your training load and your fuel for each ride then come from your heart rate.
• With neither, WattsUp works from how long and how hard you rode.

No. Recovery and sleep need a watch that shares them with Apple Health. Everything else works without one.

Ask it anything about your training, nutrition or recovery. It can also act on your plan:

• build a training plan or a single week towards your event;
• add, move, change or remove sessions;
• look at a ride and tell you how it went;
• work out what to eat and drink on a ride;
• remember things you tell it, such as an injury or your gear.

A general chatbot only knows what you type into it, so it has to guess the rest. Your WattsUp coach works with your own data: your plan, every ride you bring in, what you ate, how you recover and your form.

• It works out training load and fuel with the same formulas as the app, so its numbers match what you see.
• It acts, not just advises: it builds and changes your training plan and saves meals for you to log in one tap.
• It remembers what you tell it, like an injury or your gear, and you can see and delete what it remembers.
• Everything stays in one place: the app you already use for your training and your food.

No. Your coach is AI, built into WattsUp. It works with your plan, your rides and the app’s own formulas for training load and nutrition.

When you send a message, WattsUp sends your question to the coach with a summary of your profile, your plan, your recent rides, your recovery and what you ate. That’s how it can answer with your own numbers.

Yes, when you ask. It adds, moves, changes or removes sessions and tells you what it changed. When a change affects other sessions, it asks you first. Sometimes it suggests a change itself, for example when your training load rises too fast, and waits for your answer.

Yes. Things like your gear, preferences or an injury are kept in a list you can see under Plan, My plan, What your coach remembers. You can delete any line.

Yes. You can attach photos and PDF files, for example a lactate test or a screenshot of a workout, and ride or route files.

Yes. AI can be wrong, so check its suggestions against how you feel and what you know. It gives training and nutrition guidance, not medical advice: see a doctor for pain, illness or anything medical.

No. Your messages are only used to answer you, and they aren’t used to train AI models. The privacy policy has the details.

There is a daily fair-use limit to prevent abuse. Normal training use, even several conversations a day, stays well within it.

The language of your app: English or Dutch.

You choose your event and its date (a road race, a gran fondo or sportive, a time trial, or general fitness), the days you can ride and the hours you have each week. WattsUp builds a plan in phases towards that date, from base to build and a taper, with every session in watts or heart rate zones.

Tell your coach, in your own words, and it moves or eases the sessions that week.

Yes. Give each race a priority: A for your main goal, with a taper towards it, B for important races and C for races you ride as training.

In Settings, under Training. Don’t know your FTP? WattsUp suggests one from your rides once you’ve imported rides with power. No power meter at all? Fill in your threshold heart rate instead.

They come from the impulse-response model of training (Banister et al., 1975). Fitness is the training load you’ve built up over the past weeks, fatigue is the load of the last days, and form is the balance between the two: negative while you’re building, positive when you’re fresh. WattsUp shows all three, so you can see your form build towards your event.

No. In WattsUp, your AI coach builds your plan, for your goal, your hours and your form, and keeps adjusting it as you ride. You can still bring in your rides from other apps, so the coach knows what you’ve done.

Yes. Your carbs and calories follow the training you do that day: less on a rest day, more on a long or hard day, and extra in the days before a race. This principle is known as fuel for the work required, and it is how professional teams fuel their riders.

Your protein is set by your goal and stays steady from day to day. The meals around your training get the most carbs, depending on when you ride.

Your targets start from your resting metabolism, estimated with the Mifflin-St Jeor equation, or the Cunningham equation when you enter your body fat. WattsUp then adds your everyday activity and your training, and adjusts for your goal. Your carbs follow your training, your protein follows your goal, and fat fills the rest.

Yes. Matching your fuel to your training is how professional cycling teams fuel their riders, and it is what today’s sports nutrition guidelines recommend. WattsUp builds on that research:

• daily carbs that follow your training (Impey et al., 2018; the ACSM position stand, 2016);
• loading up before a race (Burke et al., 2011);
• how much of the energy of a ride comes from carbs, depending on how hard you ride (Romijn et al., 1993; van Loon et al., 2001);
• combining glucose and fructose to take in more carbs on the bike (Jeukendrup, 2014; Podlogar et al., 2022);
• your resting metabolism (Mifflin et al., 1990; Cunningham, 1980) and your fitness, fatigue and form (Banister et al., 1975).

Ask your coach about any number in the app: it explains it with your own data.

It depends on the ride: how long it is, how hard you ride, and your watts or your heart rate. WattsUp works it out for every ride, so a short easy spin needs far less than a long, hard ride or a race.

Research shows that with a mix of glucose and fructose, and a gut trained to it, you can take in up to 90 g an hour, and up to 120 g for some riders (Jeukendrup, 2014; Podlogar et al., 2022). Your gut sets the limit: in Settings, under Daily targets, choose how much you can handle during a ride. WattsUp also tells you which mix to take, how much to drink and how much sodium, and your coach takes the heat into account.

Yes. Choose to lose weight fast or gradually, keep your weight, or build muscle. WattsUp adjusts your calories day by day, so you eat less where you can spare it and stay fuelled for the sessions that matter, and it raises your protein to help you keep your muscle.

Search for a food, scan its barcode, or add your own. Foods you log often are a tap away under Recent, My Meals, My Food and Favorites.

From Open Food Facts and USDA FoodData Central, plus the foods you add yourself.

Import files from your bike computer or training app (.fit, .tcx or .gpx) in Settings, under Connect, then Import rides. You can also bring in your whole Strava history from Strava’s data export, or enter a session by hand. See what works with WattsUp.

Yes. Rides they share with Apple Health come in by themselves, and you can import the files they export. Sync through intervals.icu, which connects to Garmin, Wahoo, Zwift and many others, is coming.

Yes. Add a ride, run, swim, strength session or other workout with its duration and how hard it was, and optionally power or heart rate.

Yes. In Settings, under Connect, tap Add to Calendar, Add to Google Calendar or Add to Outlook. Your planned sessions appear in that calendar with their duration, the structure of the workout and what to eat on the bike.

When your plan changes, your calendar updates by itself. Apple Calendar checks for changes about every hour; Google Calendar and Outlook do it at their own pace, which can take a few hours.

Your calendar link is private: anyone who has it can see your training. If you shared it by mistake, make a new link in the same place, and the old one stops working.

Yes. When a ride comes in through a connected service, WattsUp can send you a notification and ask how it felt. You choose which notifications you get in Settings.

Everything: your AI coach, your training plan, daily nutrition targets and fuel for every ride, recovery, trends and your power records.

WattsUp Pro costs €19.99 a month, or €199.99 a year: that’s two months free. Prices include VAT; outside the euro, the App Store shows the price in your currency before you subscribe.

Open the Settings app on your iPhone, tap your name, then Subscriptions, then WattsUp. Cancel at least 24 hours before the next renewal. You keep Pro until the end of the period you paid for.

Tap Restore Purchases on the WattsUp Pro screen, or go to Settings, tap Subscription, then Restore Purchases. Use the same Apple Account you subscribed with.

Apple handles payments and refunds. Request one at reportaproblem.apple.com.

With Apple, with Google, or with a sign-in link we email you. There’s no password to remember.

It comes from noreply@wattsupofficial.com within a minute. Check your spam folder, and check the address you typed. You can also sign in with Apple or Google.

Open the email on the iPhone where WattsUp is installed and tap the button. If Safari asks whether to open WattsUp, tap Open. The link works once and expires after 10 minutes, so request a new one if it’s older.

In the EU, on servers in Amsterdam. Your data is never sold or used for ads, and WattsUp doesn’t track you. The privacy policy explains what we keep, why, and who processes it.

In WattsUp, go to Settings and tap Delete account, then type “delete” to confirm. Your account and all your data are deleted. If you subscribed, also cancel in your iPhone settings: deleting your account doesn’t cancel the subscription.

Yes. Email contact@wattsupofficial.com and we’ll send you your data.