Connecting your activitiesMenghubungkan aktivitasmu
Crenoe automatically ingests your workout history directly from Strava or, on Android, via Health Connect. You can select your primary data source during initial onboarding or manage connections anytime under Settings > Connections. Android users can connect Strava, use Health Connect to sync workouts recorded by their watch manufacturer apps (such as Garmin Connect, Samsung Health, Coros, Suunto, or Polar), or link both. Ensure that activity sharing permissions are enabled within your watch companion app. With a Wear OS watch, you can also record runs with the Crenoe watch app; they reach Crenoe through the Android app. See Crenoe for Wear OS.
Crenoe dapat membaca riwayat latihan dari Strava atau aplikasi Health Connect di Android. Kamu bisa memilih sumber data saat pertama kali mendaftar, atau menghubungkannya kapan saja melalui menu Pengaturan > Koneksi. Pengguna Android dapat menghubungkan Strava maupun memanfaatkan Health Connect untuk menyinkronkan latihan dari aplikasi bawaan jam tangan (seperti Garmin Connect, Samsung Health, Coros, dll.). Pastikan izin berbagi data aktivitas sudah aktif di aplikasi jam tanganmu. Dengan jam Wear OS, kamu juga bisa merekam lari dengan app jam Crenoe; larinya masuk ke Crenoe lewat app Android. Lihat Crenoe untuk Wear OS.
In addition to cloud connections, you can upload workout files directly from your computer or phone: tap Upload at the top of the Activities tab and select any standard FIT, GPX, or TCX file (compressed .fit.gz files from Strava bulk exports are fully supported). Remember to confirm your activity type prior to uploading—especially for GPX files, which often lack internal sport tags. Uploaded files receive the same comprehensive biomechanical and load analysis as synced runs; Crenoe processes the telemetry without storing raw files on the server.
Selain koneksi otomatis, kamu juga bisa mengunggah file aktivitas secara langsung dari jam tangan: ketuk tombol Unggah di bagian atas daftar Aktivitas, lalu pilih file berformat FIT, GPX, atau TCX (file arsip .fit.gz dari ekspor massal Strava juga didukung). Pastikan kamu memilih jenis olahraga yang sesuai sebelum mengunggah, terutama untuk file GPX yang sering kali tidak mencantumkan tipe aktivitas. File yang diunggah akan dianalisis secara lengkap sama seperti aktivitas lainnya, dan file fisik aslinya tidak disimpan di server. Setiap sesi aktivitas baru perlu diunggah secara mandiri.
New workouts from Strava appear in your Crenoe feed automatically, typically within 1 to 5 minutes after uploading. Health Connect syncs whenever the Crenoe Android app is open; if you allow Crenoe to read Health Connect in the background, new workouts also arrive while the app is closed, roughly every hour (their route follows the next time you open the app). You can also tap the Sync button in the Activities tab to trigger an immediate check across all connected sources. Each activity card displays a badge indicating its origin (Strava, Health Connect, or Manual Upload), and the detail header shows the specific recording device whenever available.
Aktivitas baru dari Strava akan masuk otomatis ke feed Crenoe biasanya dalam 1–5 menit setelah selesai diunggah. Sinkronisasi Health Connect berjalan saat aplikasi Crenoe di Android dibuka; kalau kamu mengizinkan Crenoe membaca Health Connect di latar belakang, aktivitas baru juga masuk saat aplikasi tertutup, kira-kira tiap jam (rutenya menyusul saat aplikasi dibuka berikutnya). Kamu juga bisa menekan tombol Sync di tab Aktivitas untuk memicu pembaruan data secara manual. Setiap kartu di feed akan menampilkan label sumber data aktivitas (seperti Strava, Health Connect, atau File unggahan), dan bagian atas halaman detail akan mencantumkan nama perangkat perekam jika datanya tersedia.
Tap Sync in the Activities tab. For Strava, verify connection status under Settings > Connections and reconnect if authorization has expired. For Health Connect, confirm that health permissions are granted and that your watch companion app has finished syncing, then keep Crenoe open for a few moments. For manual file uploads, check that the file uploaded completely and that the correct sport was selected.Ketuk tombol Sync di tab Aktivitas. Untuk akun Strava, periksa status koneksi di menu Pengaturan > Koneksi dan hubungkan ulang jika izin akses kedaluwarsa. Untuk Health Connect, pastikan izin data kesehatan sudah diberikan dan aplikasi jam tanganmu sudah membagikan sesi latihan, lalu buka Crenoe untuk menyinkronkan. Untuk file manual, pastikan proses unggahan telah selesai dan jenis olahraga yang dipilih sudah benar.
Bring your Strava historyMembawa riwayat dari Strava
Training Load (Fitness, Fatigue and Form), personal bests, VDOT and finish predictions are built from your history. Fitness alone averages roughly the last six weeks, and predictions need months of runs. Health Connect reads only about 30 days back (up to a year if you allow history access), so if your earlier runs live on Strava, import your Strava archive once. Your Training Load is then complete from the first day instead of starting near zero.
Training Load (Fitness, Fatigue, dan Form), PB, VDOT, dan prediksi finish dihitung dari riwayat larimu. Fitness saja merangkum kira-kira enam minggu terakhir, dan prediksi butuh riwayat berbulan-bulan. Health Connect hanya membaca sekitar 30 hari ke belakang (sampai setahun kalau kamu mengizinkan akses riwayat). Jadi kalau lari-lari lamamu ada di Strava, impor arsip Strava sekali saja. Training Load-mu langsung lengkap sejak hari pertama, tidak mulai dari hampir nol.
- In a browser on your computer or phone, open strava.com/athlete/download_my_account and sign in to Strava.Di browser komputer atau HP, buka strava.com/athlete/download_my_account lalu masuk ke akun Strava.
- Tap Request download. Strava prepares the archive and emails you a download link, usually within a few hours.Ketuk Request download. Strava menyiapkan arsipnya dan mengirim tautan unduhan lewat email, biasanya dalam beberapa jam.
- Open the email and download the ZIP (named like
export_12345678.zip). Keep it as one ZIP; you don't need to unpack it.Buka emailnya dan unduh file ZIP (namanya sepertiexport_12345678.zip). Biarkan tetap ZIP, tidak perlu diekstrak. - In Crenoe, open Activities, tap Upload, and choose the ZIP. Crenoe reads it on your device and sends only the activity files, one by one, with their titles and descriptions; photos in the archive are not uploaded. Keep Crenoe open until it finishes; a few years of runs can take several minutes.Di Crenoe, buka Aktivitas, ketuk Unggah, lalu pilih ZIP tadi. Crenoe membacanya di perangkatmu dan hanya mengirim file aktivitas satu per satu, lengkap dengan judul dan deskripsinya; foto di dalam arsip tidak ikut diunggah. Biarkan Crenoe tetap terbuka sampai selesai; riwayat beberapa tahun bisa memakan beberapa menit.
Runs already in Crenoe are not added twice. Imported runs become the main record, so they stay in your history even if you disconnect Strava later.Lari yang sudah ada di Crenoe tidak masuk dua kali. Lari hasil impor menjadi catatan utama, jadi tetap ada di riwayatmu walaupun nanti Strava kamu putuskan.
To add a single run, open it on the Strava website, open the ··· menu, choose Export Original, then upload that file in Crenoe the same way. The Strava mobile app does not offer this export.
Untuk menambahkan satu lari saja, buka lari itu di situs Strava, buka menu ···, pilih Export Original, lalu unggah file tersebut di Crenoe dengan cara yang sama. Aplikasi Strava di HP tidak menyediakan ekspor ini.
Your 7-day trialTrial 7 hari
Once you finish filling in your essential profile settings (heart rate zones, resting heart rate, gender, and training goal), you automatically unlock a 7-day free trial of Crenoe PRO. No credit card or upfront billing information is required, and the trial applies regardless of your connected data source. A live countdown banner appears in your navigation bar so you always know how much trial time remains.
When your trial finishes, your active training plan remains fully readable, your run history stays intact, and standard sticker templates remain free forever. What pauses are the ongoing adaptive features: unlimited real-time chat with AI Coach Cren and deep historical insights on PRO-labeled metric cards require an active PRO subscription.
Setelah melengkapi data profil dasar (zona detak jantung, resting HR, jenis kelamin, dan target latihan), kamu akan langsung mendapatkan uji coba gratis Crenoe PRO selama 7 hari secara otomatis. Fitur ini tidak memerlukan kartu kredit maupun pembayaran di awal, dan berlaku untuk semua sumber data yang kamu gunakan. Indikator hitung mundur masa uji coba tersedia di bilah navigasi agar kamu selalu tahu sisa hari yang tersisa.
Setelah masa uji coba 7 hari berakhir, training plan yang sudah terbentuk tetap bisa kamu buka dan template stiker dasar tetap gratis digunakan selamanya. Yang dibatasi adalah fitur adaptif lanjutan: akses tanya-jawab tanpa batas ke AI Coach Cren serta analisis mendalam pada kartu-kartu berlabel PRO membutuhkan akun dengan status PRO aktif.
First setup happens as a conversationSetup pertama berupa percakapan
You won't find rigid, multi-page setup forms in Crenoe. Instead, your personalized training plan is built through an interactive conversational interview with AI Coach Cren in the Cren tab, asking thoughtful questions one at a time and generating your custom plan upon completion:
Tidak ada formulir pendaftaran yang panjang dan kaku. Crenoe menyusun rencana latihanmu melalui sesi tanya-jawab interaktif yang santai di tab Cren, mengajukan pertanyaan satu per satu, dan langsung membuatkan training plan yang dipersonalisasi di akhir percakapan:
- Your Primary Goal: Choose between Race Prep, Build Distance, Get Faster, or Active Recovery. If you select Race Prep, Cren will ask for your target race distance, event date, and an optional finish time goal.Target Latihan: Pilih fokus utamamu: Persiapan Lomba (Race Prep), Menambah Jarak (Build Distance), Meningkatkan Kecepatan (Get Faster), atau Pemulihan (Recovery). Jika memilih persiapan lomba, Cren akan menanyakan jarak perlombaan, tanggal hari-H, dan target waktu finish (opsional).
- Your Weekly Availability: Specify which days you prefer to run and which days you need for recovery. Cren mirrors back your confirmed 7-day schedule before proceeding.Jadwal Mingguan: Tentukan hari apa saja kamu bisa berlari dan hari apa saja kamu ingin beristirahat. Cren akan merangkum kembali jadwal 7 hari pilihanmu untuk konfirmasi sebelum melanjutkan.
- Cross-Training Routine: Tell Cren about complementary disciplines you practice (such as swimming, cycling, gym strength sessions, or yoga). Cren factors these in to productively structure your non-running days.Latihan Silang (Cross-Training): Sebutkan aktivitas pendukung yang rutin kamu lakukan (seperti berenang, bersepeda, gym/kekuatan, yoga). Cren akan memanfaatkannya untuk mengisi hari non-lari secara produktif.
- Plan Generation: Synthesizing your answers with your historical workout data, Cren calculates your personalized periodization schedule all the way to race day.Penyusunan Plan: Berdasarkan ketiga jawaban tersebut serta riwayat larimu, Cren akan langsung menyusun jadwal latihan yang terstruktur hingga hari perlombaan.
Calibrating your heart rate zones is suggested at the end of the conversation rather than interrupting the setup flow. You can configure them whenever you are ready in Profile Settings.
Pengisian data zona detak jantung akan disarankan di akhir sesi agar tidak membebani di awal. Kamu bisa melengkapinya kapan saja melalui menu Pengaturan Profil.
Four profile settingsEmpat pengaturan profil
Configuring your physiological metrics ensures that training load calculations and intensity zones accurately reflect your physical capabilities. Your profile overview highlights any unconfigured parameters; in the meantime, reasonable estimations are derived from your activity telemetry while you finalize your settings:
Pengaturan detak jantung sangat penting untuk mempersonalisasi perhitungan beban latihan (training load) dan zona intensitas agar sesuai dengan profil fisikmu. Kartu profil akan memberi tahu data apa saja yang belum terisi; selama proses melengkapi, estimasi tetap dapat dihitung menggunakan data aktivitas yang tersedia.
You can also update your profile seamlessly through conversation: simply message Cren in the chat tab (e.g., “my resting HR is 48”), and your coach will update your settings instantly.
Kamu juga bisa memperbarui data profil dengan langsung mengobrol di tab Cren, misalnya: “resting HR saya 48 bpm”, dan Cren akan menyimpannya ke profilmu secara otomatis.
Where everything livesLetak tiap fitur
The ACWR (Acute:Chronic Workload Ratio) status sits at the top of the Training Load card in Progress › Training, above your CTL, ATL and TSB.Status ACWR (Acute:Chronic Workload Ratio) ada di bagian atas kartu Beban Latihan di Progress › Latihan, di atas CTL, ATL, dan TSB.
Try it on your own runsCoba di larimu sendiri
Every number on this page comes from your own runs.Semua angka di halaman ini berasal dari larimu sendiri.