Help Center

How to use Rise4U

Q: Can I disconnect anytime?

Yes. In Import workouts there's a button to disconnect Strava. Already imported workouts stay, new activities stop syncing.

Full platform guide: what each profile can do, how to connect your training sources and how to get the most out of the dashboards and the AI Coach.

I'm an athlete

Workouts, dashboards and AI

I'm a coaching team

Manage athletes and workouts

Strava integration

Full step-by-step guide

Talk to support

Get your questions answered

What it is

The platform in 1 minute

Rise4U is a Performance OS for triathletes and teams. It centralizes your workouts (Strava, Garmin via .fit/.tcx/.gpx, TrainingPeaks, Polar, Suunto, MyWhoosh, Wahoo), calculates Training Load, Fitness, Fatigue and Form metrics and brings an AI Coach that analyzes your week and recommends load, recovery and periodization.

There are two main profiles: Athlete (trains and tracks their performance) and Coaching team (manages a team of athletes, prescribes workouts and tracks progress).

Profile 1

Athlete user

As an athlete you get a 360° view of your training, with sport-specific dashboards and the AI Coach ready to answer.

Overview

Fitness, Fatigue, Form and weekly Training Load per sport on a single screen.

Swim, Bike and Run

Dedicated pages per sport with volume, intensity, average pace/power and progress over time.

Import workouts

Connect Strava (automatic sync) or upload .fit, .tcx or .gpx files from any watch.

Calendar

See your planned workouts and races in one place.

AI Coach

Automatic weekly analysis + chat to ask about load, recovery, taper and plan adjustments.

Subscription

Free to try, Pro with a 7-day trial, or Pro unlocked by your coaching team.

Getting started

Create your account

Go to /auth and sign up with email or Google.

Quick onboarding

Tell us your main sports, weekly frequency and goals. This calibrates the AI Coach.

Connect your workouts

Go to Import workouts, connect Strava (recommended) or upload files from your watch.

Follow the dashboards

Within a few seconds the platform calculates Fitness, Fatigue and Form and shows your first insights.

Chat with the AI Coach

Use the AI Coach menu to get the weekly analysis and ask questions about your training.

Profile 2

Coaching team user

Coaching teams use Rise4U to centralize the team, see each athlete's real load and prescribe workouts with more science.

Athlete management

Invite athletes via link, organize by category and see each one's weekly status.

Team dashboards

Track load, fatigue and adherence for the whole team, with filters by sport and period.

Library and prescription

Build reusable workouts and assign them to athletes through the calendar.

AI Coach per athlete

Ask the AI Coach about any athlete individually — it answers based on their real data.

How to start a coaching team

Create your account and organization

After signing up, go to Coaching team and create your organization.

Invite your athletes

Generate an invite link. When the athlete accepts, they join your panel and get Pro access linked to the team.

Ask them to connect Strava

It's the fastest way to populate the dashboards. Garmin users can upload files instead.

Prescribe and follow up

Use the calendar to assign workouts and the team panel to spot who's at risk of overtraining or low adherence.

Note: some advanced features (like invoicing and custom coaching plans) are unlocked on request by the platform admin. If you need it, reach out to us via Contact. Didn't find what you needed?

Main integration

How the Strava integration works

Strava is the simplest way to keep your workouts always up to date on Rise4U: the connection is one-time, sync is automatic and data shows up in seconds after you finish a workout.

What you need beforehand

An active Strava account (a free one works).
A Rise4U account created and logged in.
Your Strava activities set to "Everyone" or "Followers" — private activities are not sent via the API.

Step-by-step connection

Open Import workouts

In the Rise4U sidebar, click Import workouts.

Click "Connect with Strava"

You'll see Strava's official orange button: Connect with Strava

You'll be redirected to Strava's official site to authorize Rise4U. We only request read access to your activities — we never post anything on your behalf.

Authorize the requested permissions

Check "View data about your activities" and "View your complete Strava profile" and confirm. Strava sends you back to Rise4U.

Initial sync (up to 2 years of workouts)

Right after authorizing, Rise4U automatically imports your recent history. Depending on the volume, this takes a few seconds to 1–2 minutes. Fitness, Fatigue and Form dashboards start populating right away.

Continuous automatic sync

From then on, every time you save a workout on Strava (from your watch, the app, the trainer) it shows up on Rise4U in seconds via the official webhook. Edits on Strava (type change, title, etc.) are reflected too.

Check the notifications

The bell icon at the top of the platform lets you know when a new Strava workout is synced. Click it to open the details.

Frequently asked questions

What if I train with Garmin / Polar / Suunto?

Most athletes connect Garmin/Polar/Suunto to Strava — that way Rise4U receives it automatically. If you prefer, you can upload .fit, .tcx or .gpx files directly in "Import workouts".

Can I disconnect anytime?

Yes. In Import workouts there's a button to disconnect Strava. Already imported workouts stay, new activities stop syncing.

Why didn't my swim show up?

Strava only sends what's classified as a public (or followers-only) activity in the app. Check the activity privacy and sport type. If something is still missing, force a re-sync in "Import workouts".

Does Rise4U post anything on my Strava?

No. We only request read access. Nothing is posted, edited or deleted on your Strava.

Rise4U uses the Strava API to sync workouts. Strava is a registered trademark of Strava, Inc. — we are not affiliated with or endorsed by Strava.

Other sources

Garmin, Polar and files

Besides Strava, Rise4U imports any standard watch/head-unit file:

.fit — Garmin, Wahoo, MyWhoosh, Zwift.
.tcx — TrainingPeaks, older Garmin.
.gpx — any app with standard export.

Direct Polar Flow connection is also available in "Import workouts".

Human support

Didn't find what you needed?

Send us a message — we reply fast and use your questions to improve the platform.

contato@rise4u.com.br Sign in to the platform