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Best Practices

Tips for getting the most out of ONWRD.

Accurate data input

  • Use a heart rate monitor: Chest straps are more accurate than optical sensors
  • Record all activities: Include easy jogs too
  • Connect wellness data: Link sleep and HRV data if available

Optimize your settings

  • Set a goal race: Feedback adjusts to race preparation
  • Set preferred days: Get training suggestions that fit your schedule
  • Update health status: Reflect injuries or illness immediately

Using feedback effectively

  • Check in the morning: Review feedback before planning your day
  • Look at weekly trends: Judge by the week, not the day
  • Apply flexibly: Feedback is a suggestion, not a command

Things to avoid

  • Don't obsess over feedback: Your body's signals matter more
  • Don't manipulate data: Honest data makes better feedback
  • Don't overreact to daily results: Focus on long-term trends

Race preparation

  1. Set your goal 8-12 weeks before race day
  2. Check Training Load weekly
  3. Expect Deloading feedback starting 2 weeks before race
  4. Check Readiness the day before the race