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Activities & sync

Activities are the rides openkoutsi analyses to track your fitness and check your training plan. You can add them manually or have them appear automatically.

Uploading FIT files

Upload a .fit file from your head unit or training app directly into openkoutsi. Each upload is analysed automatically for:

  • Training load
  • Normalized power
  • Zone distribution — how long you spent in each power/heart-rate zone

Workouts are also categorised automatically using Coggan-style zones, and you can override the category by hand if needed.

Adding activities manually

Not every workout comes from a device. When you train without a head unit — or want to log a session from a notebook or spreadsheet — use Add activity on the activities page to enter the details by hand.

Every field is optional, so fill in as much or as little as you remember:

  • Sport type and date
  • Duration (minutes) and distance (kilometres)
  • Average and maximum heart rate
  • Average power and average cadence
  • Elevation, a name, and either an RPE (1–10) or an explicit training load

If you don't provide a training load, openkoutsi estimates one from what you did enter, in this order of preference:

  1. an explicit training load value, if you gave one;
  2. otherwise your RPE (perceived effort), scaled by duration;
  3. otherwise your average heart rate, using the maximum heart rate on your profile.

Manually added activities are tagged with a Manual source badge and count towards your fitness metrics and training-plan matching just like uploaded or synced rides.

Only need to log the effort?

Entering just a date, duration and RPE is enough to keep your fitness, fatigue and form curves accurate on days you trained without a device.

Rating perceived effort (RPE)

Power and heart rate tell openkoutsi how hard a ride was; RPE (Rate of Perceived Exertion, a 1–10 score) tells it how hard the ride actually felt. Illness, heat, poor sleep and life stress can all make an easy-looking ride feel brutal — recording your own read on the session gives the AI coaching analysis a signal the numbers can't provide (for example, a modest intensity paired with a high RPE points to a fatigued day).

The after-ride prompt

After a significant cycling ride lands — whether it synced in the background or you uploaded a FIT file — openkoutsi gently asks you to rate it the next time you look at your dashboard. That includes bringing the app back from the background: if you leave it open on your phone, ride, and come back to it later, the prompt is waiting for you. A ride that arrives while you are already looking at the dashboard is picked up within a minute, and the refresh button next to the "updated N min ago" label asks for anything pending straight away.

  • Rate — pick an effort from 1 (very easy) to 10 (maximal). You can also add a short note and tick "This was a commute" to tag the ride.
  • Skip — move on without rating this ride.
  • Ask again later — dismiss the prompt; the same ride leads the queue next time.

If several rides are waiting, the prompt works through them one after another in a single sitting until the queue is empty or you dismiss it. Only cycling rides are prompted, and rides tagged as a commute drop out of the queue — so everyday commutes and easy spins don't nag you.

No backfilling your history

The prompt only ever asks about rides that arrive after you start using the feature — it will never march you through your entire past activity history.

Setting RPE from the activity

You can also set or change the RPE on any activity at any time. Open the activity and use the 1–10 selector in the Labels & Notes card, right next to where you edit labels and notes. Tap a number to set it, or tap it again to clear it.

Turning the prompt on or off

Prefer not to be asked? On your profile, toggle "Ask me to rate effort after uploads" off (or back on). Turning the prompt off doesn't stop you setting RPE by hand from the activity view.

Syncing from Strava

Connect your Strava account to import your history and have new rides flow in automatically:

  1. Your administrator configures Strava credentials on the instance.
  2. From your settings, connect ("authorise") Strava.
  3. openkoutsi imports your recent history and keeps up to date as you ride.

Syncing from Wahoo

Connecting Wahoo works the same way and also enables pushing structured workouts back to your Wahoo account (see Training plans & workouts).

Reconnecting for new permissions

Some features need additional Wahoo permissions. If you connected Wahoo before a feature was added, you may need to disconnect and reconnect to grant the new access.

Syncing zones and FTP

You can sync your heart-rate / power zones and FTP from a connected provider so your profile stays consistent with the device you train with.

Linking activities to your plan

When you have a training plan, uploaded activities are matched automatically to the planned workout for that day (by sport, and when the training load and duration are close enough). You can also link or unlink manually from the plan calendar or the dashboard activity calendar. When linking manually you can pick from activities recorded within two days of the planned workout, so a session done a day early or late still counts towards it.

More detail coming

Step-by-step screenshots for connecting providers will be added here.