ONWRD LogoONWRD

Getting started

Connect your training data and get your first ONWRD daily feedback.

ONWRD is an athlete feedback app that turns your training data into a clear daily plan—based on readiness, training load, and recent trends.

1) Create your account

  1. Sign up / log in.
  2. Open Profile Settings and set:
    • Primary sport(s): running
    • Time zone
    3. Step 1
    Step 2
    Step 3

2) Connect your data (Intervals.icu)

ONWRD reads your training data through Intervals.icu.

  1. Go to More → Integrations → Intervals.icu
  2. Click Connect
  3. Authorize ONWRD
  4. Wait for the first sync (recent workouts + wellness)

What data is used?

  • Activities (workouts)
  • Wellness / readiness signals (if available)
  • Load metrics & trends (derived from your history)
    • Step 1

3) Get your first Daily Feedback

Once synced, ONWRD generates a daily message with:

  • Readiness: how prepared you are today
  • Load: recent training stress and fatigue
  • Trend: where you're heading (building / stable / overloaded)
  • Today's focus: Rest / Easy / Quality / Long
    • Step 1
    Step 2

4) More (do this next)

Go to Settings and set:

  • Goal race (date + distance)
  • Goal time (optional)
  • Previous PB (optional)
  • Injury / sick toggle (honest input = better guidance)
  • Weekly schedule (days you prefer hard sessions)

Safety note

ONWRD provides training guidance, not medical advice. If you're injured or sick, prioritize recovery and consult a professional when needed.