Cooldown Support

Getting started

Cooldown works with the workouts already in Apple Health. Allow it to read Health and your whole history appears, with nothing to import and no account to create.

First launch

1. The tour. Ten short pages show what Cooldown does. Swipe or tap Next, or tap Skip at any time.
2. Privacy page. Apple Health is required. Photos is optional and only used to pin your photos to your workouts. Leave the Photos switch on or turn it off, then tap Continue.
3. Allow Apple Health. iOS asks which data Cooldown may read and write. Allow reading workouts, routes and heart rate at least, or Cooldown has nothing to show. Then allow Photos if you left it on.
4. Loading your health data. Cooldown reads your history once. A large library takes a minute.
5. Your data. A summary of what Cooldown found: how many workouts, since when, your sports, and a sample of up to 20 memorable workouts. If it spotted duplicate recordings, it says so here.
6. Subscribe. Start your free trial, or tap Restore if you've subscribed before on this Apple Account (see Subscription).
7. Welcome to Cooldown! A short checklist of places to start: Connect a service, See your stats, See the heatmap, Watch your recap and Edit a workout. Tap Let's go to open the app.

What Cooldown reads and writes

• Reads your workouts from Apple Health, with their routes, heart rate, cadence, power and other samples, plus your steps and Exercise minutes for the Today tab.
• Writes to Health only when you ask it to: a recording you made in Cooldown, a workout you import, or a corrected copy you save.
• Your edits (names, trims, corrections) live in Cooldown, on your phone. Health keeps the original recording, untouched.

If Cooldown shows no workouts, check its permissions in the Health app: your profile → Apps & Services → Cooldown.

See the tour again

Settings → General → Introduction → Replay the introduction.

The app at a glance

Cooldown has five tabs. It opens on Workouts.

Tapping Workouts again, from any tab or from inside a workout, always takes you back to the top of Recent.

Two things that aren't tabs: the Weekly Recap plays from a card at the top of each week in the Workouts list, and the recorder opens from Record Workout on the Workouts tab.

Workouts tab

The Workouts tab lists every workout in Apple Health, newest first, from every app that writes to Health. Search it, filter it, browse it by sport or on a calendar, and tap any workout to open it.

Three ways to browse

• Recent: your latest workout at the top as a large card, then workouts grouped by week (This week, Last week, Week of Feb 14 – 20), each week with its totals. The first card in each week plays that week's recap.
• By type: one card per sport with its count, distance, time and pace. Tap a sport to list only those workouts.
• Calendar: a month of days coloured by sport. Swipe or use the arrows to change month, tap the month name to jump, and tap a day to list its workouts.

Search and filter

• Search workouts matches the name, sport, recording app, place and gear. Places include city, state and country, and abbreviations work both ways ("HI" finds Hawaii).
• Range chip next to the search: Last 30 days up to All time. Cooldown remembers it.
• Filter button (top right): With photos, an Activity type and the app it was Recorded in.
• A banner shows what's filtering the list. Clear All removes every filter.

What's on a workout card

The route (or heart-rate trace), the date, name, weather, place and recording app. Then distance, time, pace and average heart rate, and a photo count if photos matched. A gold outline means Cooldown thinks the card is a duplicate (see Merging, combining and linking).

Keeping in step with Health

Cooldown keeps its own copy of your Health workout list and updates it by itself. New workouts arrive while the app is open, when you pull to refresh, and in the background if Check in the background is on (Settings → General → Background sync).

• Pull down to refresh: re-reads Health, runs your automations and checks connected services for new activities.
• Heart rate or a route missing on a brand-new workout? It can take a while for your Watch to finish syncing. Cooldown fills it in when it arrives.
• Hide short or unwanted workouts: Settings → General → Hide shorter than (5, 10 or 15 minutes), or Settings → Data Management → Hide from library by type or by app. Hiding never changes Health.

Select several workouts

Tap Select, or press and hold any card, then tap the workouts you want. The calendar button selects whole days or a whole month. The bar at the bottom offers:

• Export (paper plane): send them to a connected service; Merge or Combine them; Set gear; or share them as GPX files, TCX files or FIT files.
• Merge or Combine, when two or more are selected. Cooldown shows whichever fits.
• Trash: Remove N workouts? Workouts Cooldown added to Apple Health are deleted from Health for all apps. Workouts from other apps are hidden instead, and you can unhide them in Settings → Data Management.

Inside a workout

Tap a workout to open it. From top to bottom:

1. The hero: date, time, place and weather, the route in 3D, and three figures: Distance, Time, and Avg. pace for runs, Avg. speed for rides or calories for other sports. Rides add a second row with top speed, climb and calories.
2. 3D Replay and Route Film, side by side, for workouts with a GPS route.
3. Quick export: one tap to send to your chosen service, or View on Strava once it's there. If that service isn't connected yet, the button says Not connected and opens its setup.
4. Notices, such as an automatic trim or a second recording of the same session.
5. Route: the map coloured by pace or heart-rate zone.
6. Photos taken during the workout.
7. Analysis: splits, pace or speed, heart rate, time in each heart-rate zone, Similar sessions, cadence, power, stride length, vertical oscillation, ground contact and elevation, whichever the workout recorded. Pool swims get Lengths. Skiing, surfing, boxing and lapped rides get Runs, Waves, Rounds or Laps.
8. Edit Stats and Notes (see Editing a workout).
9. Details: calories, recording app, gear, and anything Cooldown added from a linked service.
10. History: every edit and send, with times, and Open Apple Health.
11. This route: other workouts that share at least 80% of this route.

The ⋯ menu holds Rename, Add Notes, Trim Workout, Split into Two, Unmerge (merged workouts), and Delete from Apple Health or Hide from Cooldown. The share button opens Share & Export.

Similar sessions plots this workout against others of the same sport within 10% of its distance: pace across, average heart rate up. Faster at a lower heart rate (bottom right) means you're getting fitter. Tap a dot to open that workout.

This route counts how often you've done the same route, in either direction. Change how alike two routes must be in Settings → General → Same route (60–90%).

Editing a workout

Open a workout and use the Edit Stats card to rename it or correct its sport, gear, date, distance or time. Use Trim to cut a forgotten stop, and Split to make two workouts from one. Every change can be undone.

Where your edits live

Apple doesn't let other apps change a workout another app recorded. So Cooldown keeps your changes itself, on your phone, and applies them everywhere: in the app, in Stats and in everything you send. Health keeps the original recording. Each change is listed under History on the workout.

Want the corrected version in Health too? See Save a corrected copy to Health, below.

Edit Stats

Scroll to Edit Stats on any workout. A changed tile turns teal and shows the recorded value under it.

• Name: type a new name. Revert to “…” goes back to the automatic name (see Automations → Name workouts automatically).
• Activity type: pick from 23 sports. Pick the original to undo.
• Gear: the shoes or bike you used (see Gear).
• Date: a new date and start time. The workout moves in the list, Today and Stats, and its photos are matched again. Back to the recorded date undoes it.
• Distance: type the right distance. You can also tap the distance at the top of the workout.
• Duration: hours, minutes and seconds.
• Trim and Split open their own screens (below).
• Reset to recorded values clears the trim, distance, duration and date. Your name, sport, gear and notes stay.

Calories can't be edited. Your Notes go in the box under Edit Stats and are sent to Strava as the activity's description.

Already on Strava? A new name, sport or gear is passed on to the Strava activity automatically, and History says so. A new distance or time isn't, so change those on Strava itself.

Changed the time? A workout whose time you've edited is sent to Strava as a manual activity, with no map or heart rate, because the recorded file no longer matches. The note under Edit Stats warns you.

Trim a workout

Forgot to stop your watch, or started it in the car? Trim cuts time off the start or end.

1. Open the workout and tap Trim, or ⋯ → Trim Workout.
2. Drag the yellow grips on the strip to frame what you want to keep, or tap where to cut. The strip shows your pace (or heart rate, for workouts without GPS), with time standing still shaded.
3. If Cooldown spots where you stopped, tap Cut there.
4. Check the summary: the new time, distance and pace, with the old ones underneath. CUTS INTO YOUR RUN warns you if you're cutting more than 30 seconds of actual running.
5. Tap Save.

For fine control, use the Trim from start and Trim from end sliders, in 5-second steps. Pool swims trim by whole lengths. Trimming shortens the distance to match. To undo, set both ends back to zero and save, or tap Reset to recorded values.

Automatic trim. When a workout with a route kept recording after you stopped, or started before you got going, Cooldown trims the standing-still time when you open it. A notice such as "Trimmed extra time at the end" says how much it removed. Tap Undo to keep the full recording, Adjust… to change the cut, or Accept. Cooldown never auto-trims a workout that's already on Strava, already trimmed, or one where you've undone it before.

Split a workout in two

Recorded a ride and a run without stopping?

1. Tap ⋯ → Split into Two, or the Split tile.
2. Each segment has its own yellow bracket on the strip. Drag the edges where the two meet to the moment you changed over. The map shows the segments in different colours.
3. To leave out a stop in the middle, pull the two segments apart. Or tap Leave it out when Cooldown says "You stopped at…". What's left out counts for neither segment. Middle zooms in on the join.
4. Check SEGMENT 1 and SEGMENT 2 at the top, then tap Split.

Pool swims split after a length instead. Each segment must be at least a minute long. Each gets the distance it actually covered, or a share by time if there's no route. The two workouts are named "… Part 1" and "… Part 2" and keep the original sport, so change one's sport afterwards if needed. To undo, tap Undo split on either one.

Remove a photo

Press and hold a photo in the workout's photo strip and choose Not from this workout. Cooldown remembers.

Save a corrected copy to Health

Open the workout, tap the share button, then Apple Health under SHARE, and confirm Save copy to Health. This adds a new workout to Health with your corrections. The original stays as it is. Cooldown hides the copy so you don't see it twice.

Delete or hide a workout

• Workouts Cooldown added to Health (recordings, imports, saved copies): ⋯ → Delete from Apple Health deletes it from Health for every app. This can't be undone.
• Workouts from other apps, like your Apple Watch: only that app or the Health app can delete them. ⋯ → Hide from Cooldown removes it from Cooldown. Unhide it in Settings → Data Management.

Change many workouts at once

Settings → Data Management → Bulk Edit acts on every workout from one app, or one sport from it:

• Rename all: build a name from parts such as Time of day, Day of week, Date, Activity, App and Place, then tap Rename. This replaces names you typed.
• From linked services: add GPS and heart rate from Strava or Garmin copies (see Adding GPS and other data).
• Hide all: hide them in Cooldown. Health isn't affected.

Settings → Data Management → Bulk Review gathers Cooldown's suggestions in one place: Trim recommendations, Link recommendations and Merge recommendations. Untick any you don't want, then apply the rest. Each can be undone on the workout.

Merging, combining and linking

Three tools deal with workouts that exist more than once. Merge joins two recordings of the same session. Combine joins back-to-back recordings into one workout. Link ties a workout to its copy on Strava or Garmin so it's never sent or imported twice. All three can be undone, and none of them changes the original recordings in Health.

Merge and combine join workouts already in your library. Split breaks one apart. Link pairs a workout with an activity on Strava, Garmin Connect or Peloton.

Merge: one session, recorded twice

Use it when two apps recorded the same session, such as your Apple Watch and a phone app, or when one app saved the same run twice.

How Cooldown spots them: the same activity type, overlapping for at least half of the shorter recording.

Ways to start a merge:

• On the workout: a Recorded twice? card appears at the top. Tap Review Merge, or Dismiss to stop the suggestion.
• In the list: the two cards get a gold outline with a Merge Duplicates button between them. The ✕ beside it dismisses the suggestion.
• By hand: tap Select, pick the recordings, then tap Merge.
• Across your history: see Merge Duplicates, below.

Choose what comes from where. The merge sheet has two parts:

• Keep as primary: the recording whose name, date and place the merged workout keeps. Cooldown suggests your Apple Watch recording.
• Each stream comes from: for Distance, GPS route, Heart rate, Power, Cadence and Speed, tap to pick which recording supplies it. The other recordings fill any gaps.

Two rules always apply. Apple Watch heart rate wins over another recording's. A patchy stream can't replace a full one.

What you get: one workout in your list, with the best data from each recording. The other recordings are folded in and hidden from the list. Uploads and file exports use the merged data, and links to Strava carry over. Nothing new is written to Health unless you save a corrected copy.

To undo, open the merged workout and tap ⋯ → Unmerge, or Unmerge on its Merged card. Review Merge on that card shows which recording each stream came from. To add a third recording later, use Add to Merged Workout or Join.

Merge Duplicates: clean up your whole history

Open Settings → Data Management → Merge Duplicates, or tap Review on the Duplicates Found card on the Workouts or Stats tab. Later offers Remind Me in a Week.

• Ready to merge: recordings that overlap and whose distances and times agree within 10%. Merge All N Recommended merges them all.
• Worth a look: they overlap, but the numbers differ more. Untick any you want to keep apart, then tap Merge All N Selected Below.
• Review on a group opens the merge sheet to pick each stream yourself.
• ✕ on a group means "not a duplicate": Cooldown won't suggest it again. To see those again, use ⋯ → Scan Again, Including N Kept Separate.

A corrected copy you saved to Health is never suggested as a duplicate of its original.

Auto-merge

If two devices always record together, such as an Apple Watch and a Peloton, set up a merge rule once and Cooldown merges them as they arrive. See Automations.

Combine: back-to-back workouts

Use it when one outing was saved as two or more workouts, because you stopped for a coffee or your watch ended the workout.

1. On the Workouts tab, tap Select and pick the parts.
2. Tap Combine.
3. Check the result. Elapsed runs from the first start to the last finish, breaks included. Active leaves the breaks out. Distance adds the parts up, and Pace uses active time. Give it a Name.
4. Tap Combine.

Breaks are left out of the splits, charts and heart-rate zones. To undo, tap Separate on the workout's Combined card. Workouts that overlap in time can't be combined; merge them instead.

Link: the same workout on a service

A link records that a workout in Cooldown and an activity on Strava, Garmin Connect or Peloton are the same session. Nothing is written to Health. A linked workout:

• shows View on Strava (or View on Garmin), which opens the activity;
• is never imported from that service again;
• is never sent there again by an automation;
• can borrow GPS or heart rate from the service's copy when your own recording is missing them (see Adding GPS and other data).

How matches are found. A strong match starts within 3 minutes, and its time and distance agree within 10% (or within 1 minute and 200 m for short workouts). The activity type isn't compared. Recordings that overlap for half their time but whose numbers disagree are a weak match, usually because a distance was corrected before uploading. Weak matches always wait for you to check.

Where links are made:

• Automatically, when Cooldown uploads a workout, when you first connect a service, and when Cooldown checks a service for new activities (strong matches only).
• The Already on Strava card on the Workouts tab. Link All N links the strong matches. Review opens two lists: Ready to link, and Numbers differ, where each pair gets Link or Import as separate.
• The service's own page, in Connections → Strava → Data on Strava, filtered by To import, To link, Linked and Skipped.
• Settings → Data Management → Bulk Review → Link recommendations.

Unlinking. There's no unlink button on a workout. A link ends when you disconnect the service, when the activity is deleted on the service, or when you unmerge the workout that borrowed it.

Sending a linked workout again. You can still send it by hand. In Share & Export, a green seal marks the services it's already on. If Cooldown uploaded it before, the confirm screen warns that uploading again adds a second activity.

Connecting services

The Connections tab lists every service Cooldown can send to or import from. Connecting one lets Cooldown upload your workouts there and recognise the ones already on it. For Strava, Garmin Connect and Peloton, it can also bring your history from that service into Apple Health.

What each connection does

Nike Run Club, iBiker and TrainerRoad appear as information cards. Nike Run Club and iBiker workouts already arrive through Apple Health. TrainerRoad's arrive through Strava or Garmin.

At the bottom of Connections, Which service should we add next? lists services Cooldown doesn't connect to yet. Tap the ones you'd use, and tap again to take a vote back. Suggest one opens a message to us.

What happens when you connect

1. Sign in on the service's own page. Cooldown never sees your password.
2. Cooldown reads your history on that service and compares it with your library. Nothing is saved until you confirm.
3. The import offer appears once. It shows how many activities are new to Cooldown and how many you already have. Pick Import all, Import N, link M or Link all, or Choose which… to go through them, or Not now. Use distance + time from Strava, on by default, makes linked workouts use the service's figures where they differ from Health's.
4. Workouts you already have are linked, not imported again (see Merging, combining and linking).
5. From then on, Cooldown checks the service for new activities when you open the app, when you pull to refresh, and in the background.

Each connected service has a page with your account and its Linked, Imported and Sent counts. From there, Data on Strava (or the Workouts with Garmin or Workouts with Peloton card) lists every activity on the service, filtered by To import, To link, Linked and Skipped, with Import and Link buttons. Linked counts workouts Cooldown has paired with an activity there, or sent there.

Strava

1. Open Connections → Strava and tap Connect with Strava.
2. Sign in to Strava and approve access. Leave Upload your activities from Cooldown to Strava ticked, or Cooldown can't upload.
3. Choose what to import or link from the offer.

• Visibility: uploads follow your Strava default privacy. Change a single activity on Strava at any time.
• What transfers: the route, heart rate, time, distance, name and sport carry over. Strava works out calories and elevation itself. Training load, VO₂max, badges and segments on old uploads can't be transferred by any app. What transfers to Strava? at the bottom of the Data on Strava page has the full list.
• Deleted an activity on Strava? Cooldown notices the next time it checks, removes its link and what it took from that activity, and notes "The Strava copy was deleted" in the workout's History. Sending the workout again creates a new activity.
• Strava data stays with Strava. A workout imported from Strava, or one of your own that filled in its GPS or heart rate from Strava, can't be sent to other services, because Strava's API policy doesn't allow its data to be passed on. You can still save it to Archive or as a copy in Health. A workout that is only linked to Strava, or only took its distance and time from there, sends anywhere.
• Busy times: Strava limits how often apps can ask it for data. If you hit the limit during a big import, Cooldown says when it will carry on and resumes by itself.

Advanced: your own Strava API app. You don't need this. It's there for people who'd rather connect through an API app they made at strava.com/settings/api. Enter its Client ID and Client Secret under Advanced, tap Save, then connect. Step-by-step instructions walks you through creating the app. Connections through your own app don't learn about activities deleted on Strava.

Garmin Connect

1. Open Connections → Garmin Connect and tap Connect Garmin.
2. Sign in on Garmin's page.
3. Choose what to import or link.

• Check for New Activities looks for anything on Garmin that isn't in Cooldown yet.
• Hide Garmin Connect's copies in Health (on by default): if Garmin Connect also writes its activities to Health, Cooldown keeps those copies out of your list so you don't see each run twice. Nothing is deleted.
• Sign in again: Garmin ends signed-in sessions from time to time. When that happens, tap Sign in again. Anything waiting to upload is sent once you're back.
• Advanced → Refresh Imported Workouts re-downloads the workouts Cooldown imported from Garmin and rewrites them in Health with the latest fixes. Names and notes are kept, but trims and hand-corrected distances or times are reset.

Suunto

1. Open Connections → Suunto and tap Connect Suunto.
2. Sign in on Suunto's page with your Suunto app account and approve access. Cooldown never sees your password.
3. Choose what to import or link.

• What transfers: workouts go to the Suunto app with their route, heart rate and cadence. A workout you merged, renamed or corrected is sent as you edited it.
• From your watch: Cooldown can import the workouts your Suunto watch recorded. When one is linked to an Apple Watch workout that has no GPS, it can fill in the route and heart rate (see Adding GPS and other data).
• View on Suunto opens the workout in the Suunto app.
• Sending several at once: the Suunto app tells you about a single workout you send, and stays quiet when you send many together.
• Use your Suunto app account. An old Movescount sign-in won't work.

Peloton

Tap Connections → Peloton → Sign in with Peloton and sign in on Peloton's website (Sign in with Apple works). Cooldown imports rides with cadence, output and heart rate. Import Recent Workouts brings in the last three months, skipping anything Peloton already wrote to Health. If your Apple Watch recorded the same ride, Cooldown suggests merging the two.

intervals.icu, Runalyze and Webhook

• intervals.icu: enter your Athlete ID (it starts with "i") and API Key, both in intervals.icu under Settings → Developer.
• Runalyze: create a token in Runalyze under Account → Personal API, and paste it into Personal API Token.
• Webhook: enter your Endpoint URL, which must start with https://. Ready to send appears under it when the address is usable. Cooldown POSTs each workout as a TCX file, with X-Workout-Name, X-Workout-Id and X-Workout-Start headers. There's no authentication, so use a hard-to-guess URL.

To stop using one of these, clear its fields.

Is everything working?

The Status card at the top of Connections shows the health of every connection: when each last worked, and anything waiting to send. If an automatic send fails, Cooldown tries again when it next syncs, waiting longer each time: minutes at first, then hours. After five tries it saves the file to Files → On My iPhone → Cooldown → Failed uploads so you can upload it yourself. A workout the service refuses outright goes there straight away. Each waiting workout has Retry now, Save the file and Drop.

Disconnect a service

Open the service's page and tap Disconnect Strava, Disconnect Garmin or Sign Out of Peloton at the bottom. Each asks first.

• Strava: Cooldown ends its access on Strava and deletes the Strava data it kept, including the links between your workouts and their Strava activities. You can also remove Cooldown in your Strava settings under My Apps, and Cooldown notices. If Cooldown hasn't used the connection in 90 days, it ends it for you.
• Garmin Connect: Cooldown signs out and stops syncing.
• Peloton: Cooldown forgets the session and stops importing.

You can connect again at any time.

Sending and exporting

Send a workout to a connected service from its share button, with the one-tap Quick Export button, or many at once from the Workouts list. Whatever you send carries your corrections: the trim, the merged data and your corrected distance and time. Strava and intervals.icu also get the name you gave it. Garmin Connect and Runalyze name the activity themselves.

Send one workout

1. Open the workout and tap the share button at the top right.
2. Under SHARE, tap a service. A green seal means the workout is already there.
3. Check the Confirm Upload screen. You can change the name, distance and activity here. For Strava you can also pick a Sport on Strava, such as Trail Run or Gravel Ride.
4. Tap the button at the bottom, such as Upload to Strava.

Strava shows the progress: Sending to Strava…, Strava is processing it…, then Uploaded to Strava with View on Strava. If Strava is still processing, there's no need to send it again; the link appears once it's ready.

If a send fails, an alert says why. Tap Save the file to Files to keep the file and upload it yourself later.

Quick Export

Choose a service in Connections → Quick Export (or Settings → General → Quick export). Every workout then shows an Export to Strava button under its figures. Once the workout is on that service, the button becomes View on Strava, with Export Again beside it. If the service isn't connected yet, the button says Not connected and opens its setup. Choose Off to remove the button.

Send or share many workouts

1. On the Workouts tab, tap Select and pick the workouts. The calendar button selects whole days or months.
2. Tap the paper plane.
3. Under Send to, pick a service. Or, under Share as files, pick GPX files, TCX files or FIT files.

A summary says how many were sent, skipped or failed, and why. Before a bulk send to Strava, Cooldown checks what's already there and skips matches, so re-running a bulk send doesn't create duplicates.

Send a whole sport, year or everything

Settings → Data Management → Export workouts sends many workouts to one connected service without picking them one by one.

1. Under WHICH WORKOUTS, pick a Sport, who they were Recorded by and the Years.
2. Under SEND TO, pick the Service. Cooldown shows how many will go, and why any are left out, such as being on that service already.
3. Tap Show the N workouts to untick any, then Export N to Strava and confirm.

They're sent one at a time, oldest first, so keep Cooldown open. Stop keeps what's already been sent.

Files and formats

In Share & Export:

• EXPORT shares one file through the iOS share sheet: to Files, Messages, Mail, AirDrop and so on. GPX is greyed out for a workout with no route.
• BACKUP → Save to Files saves to Cooldown's folder in the Files app (On My iPhone → Cooldown → Export). Connections → Files sets its format.
• BACKUP → Save to Archive keeps a copy inside Cooldown (below).

Which format to pick:

Archive: a copy Cooldown keeps

Connections → Archive keeps a second copy of each workout, with its route, heart rate and your corrected stats, as a TCX file. It doesn't depend on Apple Health and comes along in your iPhone backup when you move to a new phone. Tap Back Up All Workouts Now to archive everything, or add an automation to archive each new workout.

Changing a workout after you've sent it

• Strava: a new name, sport or gear is updated on Strava automatically. A new distance or time isn't.
• Other services: nothing is updated after the send.
• Sending again: you can, by hand. The confirm screen warns that it adds a second activity. Automations never send the same workout twice.

Why didn't my Strava upload have a map?

If you changed a workout's time, the recorded file no longer matches it. So it's uploaded as a manual activity, with the distance and time you set but no map or heart rate. The confirm screen tells you before you send. Workouts sent with their recorded time keep their route and heart rate, trimmed or not.

Where you've sent a workout

Open the workout and scroll to History. Every send is listed with its time, such as Uploaded to Strava (automation), Saved to Files or Exported as GPX file.

Importing

Import brings workouts from Strava, Garmin Connect, Peloton or GPX, TCX and FIT files into Apple Health, where they join the rest of your library. Cooldown checks every import against what you already have, so nothing lands twice.

Import your history from a service

The first time you connect Strava, Garmin Connect or Peloton, Cooldown offers to import. To import later, open Connections → Strava → Data on Strava. For Garmin or Peloton, open the service and tap its Workouts with Garmin or Workouts with Peloton card.

1. Pick what to import in the IMPORT FROM card. Tick whole Years, or switch to Dates and set From and Through. Cooldown remembers this for each service.
2. Tap Import N. Activities you already have are linked instead of imported (see Merging, combining and linking).

To pick one by one, use the To import filter and tap Import or Don't import on each row. Skipped rows move to Skipped, where Import after all brings them back.

While an import runs

• A banner shows progress, such as "Importing 3 of 40 · Morning Run". Workouts appear as they arrive, newest first.
• Keep using Cooldown, or leave the app. iOS shows the progress on the Lock Screen.
• Tap the banner to Pause, then Resume or Cancel.
• If iOS closes Cooldown, the import picks up where it left off next time you open it.
• One import runs at a time.
• Strava limits: Strava allows a set number of requests every 15 minutes and per day. A large import pauses at the limit, says when it will resume, and carries on by itself. Resume tries again straight away.

New activities, from then on

Once you've imported from a service, Cooldown keeps doing it. New activities are imported, and their cards glow briefly when they arrive. This happens when you open the app, when you pull to refresh, and in the background, if Auto-sync is on in Settings → General. For a service you've never imported from, Cooldown only links matching workouts.

Garmin also has Check for New Activities, and Peloton has Import Recent Workouts (the last three months).

Import files

Cooldown imports GPX, TCX and FIT files, a folder of them, or a zip.

• From Settings: Settings → Data Management → Import workouts… → Choose files.
• From another app: share or open a file in Cooldown.
• From the Files app: drop files into On My iPhone → Cooldown → Import. They're imported the next time Cooldown opens or refreshes, then moved to Imported. Turn this off with Import dropped files in Connections → Files.

Cooldown lists the files first and imports nothing until you tap Import N. A file that's incomplete or damaged isn't imported. Export it again from where it came from and try once more.

When a file is already in your library

A file counts as already in Health if it starts within 3 minutes of a workout you have, and its time or distance agrees within 10%. For each one, choose:

• Add in Cooldown: keep your existing workout and add whatever the file has that it lacks, such as GPS or heart rate. Health isn't changed. This is the default when there's something to add.
• New in Health: add the file to Health as well. Cooldown hides the older one, but Health keeps both.
• Skip: leave it out.

What an import writes to Health

A real workout with its route, heart rate, energy, distance and pauses, marked as recorded by Cooldown. If Cooldown's heart-rate permission is off, the heart rate can't be saved, and Cooldown tells you.

Remove imported workouts

Open Settings → Data Management and scroll to HIDE OR DELETE BY FILTER. Pick who they were Recorded by, turn on Cutoff date and choose Before or On or after a day, and turn on Only workouts Cooldown imported. Then tap Hide these workouts (Health untouched) or Delete from Apple Health. Deleting asks first and can't be undone. Apple only lets an app delete workouts it saved itself, so only Cooldown's imports can be deleted this way.

Automations

Automations act on new workouts as they arrive from Apple Health. They can send a workout to a service, back it up, merge two devices' recordings and give it a proper name, so a run is usually on Strava minutes after you finish.

Send new workouts automatically

1. Open Settings → Automations and tap Export Rule.
2. When: choose the New workout type (or Any workout) and the app it was Recorded in (or Any app).
3. Only if (optional): Lasting at least a few minutes, and Has a GPS route.
4. Then: pick where it goes, such as Upload to Strava, Sync to Garmin Connect, Save to Files or Back up locally.
5. How: Ask me first (the default) or Send automatically.
6. Tap Add.

The rule appears as a card, such as "New running from Apple Watch → Upload to Strava · Asks first · 20 min or longer · GPS only", with a switch to turn it off. Tap a card to edit it, or press and hold to delete it.

Rules act only on workouts recorded after you create them. Your history is never mass-uploaded. Use Select on the Workouts tab for that.

Ask me first: the Ready to send list

A rule set to Ask me first doesn't upload on its own. Instead:

• N workouts ready to send appears at the top of the Workouts tab.
• With notifications on, you get a Ready to send notification, with Send now, Edit first and Skip right on it.
• In the list, each workout has Send now, Edit first and Skip, and Send all sends the lot.

It's a good way to fix a name or trim before anything leaves your phone.

When automations run

• When you open the app or pull to refresh, if Auto-sync is on in Settings → General. With it off, tap Sync on the Automations screen.
• In the background, if Check in the background is on (Settings → General → Background sync). iOS decides exactly when, so a workout is usually picked up within minutes, but not always. Notify when a workout is ready sends the Ready to send notification.
• If a send fails, the workout waits in a queue and Cooldown tries again when it next syncs, waiting longer each time. After five tries it saves the file to Files → On My iPhone → Cooldown → Failed uploads. Recent activity on the Automations screen shows what each rule did.

Merge two devices automatically

If two devices always record together, such as your Apple Watch and a Peloton bike, a merge rule merges each pair as it arrives.

1. Settings → Automations → Merge Rule.
2. Choose Source A and Source B. Source A's recording is the primary.
3. Set Overlap at least (30–90%, default 50%). 50% catches a class you joined late, and 90% merges only near-identical recordings.
4. Under Data sources, choose which device supplies Heart rate, GPS route, Distance, Power, Cadence and Speed.
5. Tap Add.

Name workouts automatically

Settings → Rename → Auto-rename workouts names any workout you haven't renamed yourself, and uploads use the name too. The time of day, day and date are read where the workout happened, so a night run abroad is still a Night Run after you fly home.

• NAME FORMAT: build the name from parts. Time of day, Day of week, Date, Activity, App and Place give names like "Morning Run" or "Saturday Ride". Drag to reorder.
• TIME-OF-DAY WORDS: the words used for Morning (4–11), Lunch (11–14), Afternoon (14–17), Evening (17–21) and Night (21–4). Type your own.
• PER-APP ACTIVITY WORDS: call one app's workouts something else. Peloton → "Bike" gives "Morning Bike". Tap Add app rule.

Other automatic helpers

• Gear rules pick the right shoes or bike for each workout (see Gear).
• Linked workouts fills in missing GPS and heart rate from Strava or Garmin (see Adding GPS and other data).
• Automatic trim cuts a forgotten stop when you open a workout (see Editing a workout).

Adding GPS and other data

If a workout is missing its route or heart rate, Cooldown can fill them in from a linked copy on Strava or Garmin Connect, or from a GPX, TCX or FIT file. The added data shows in Cooldown and goes with anything you send. Apple Health isn't changed, and you can remove it.

From Strava or Garmin, automatically

When a workout is linked to its copy on Strava or Garmin Connect, that copy sometimes has more: GPS when your watch had none, or steadier heart rate. Choose what it may fill in under Settings → Linked workouts, one card per service:

• Add GPS when Health has none (on). The route comes with the service's distance if the workout had none, and with cadence when that's missing too.
• Add heart rate when Health's is sparse (on). A full heart-rate recording is never replaced.
• Use Strava's distance + time. The service's figures replace Health's wherever they differ. Values you typed yourself are never replaced. This is the same switch as Use distance + time from Strava on the import offer.

Cooldown checks linked workouts when the app opens and in the background, newest first. Opening a workout checks it straight away. To catch up now, tap Check linked workouts, which reports what it added, as in "Added GPS on 3 and heart rate on 2".

For many workouts at once

Open Settings → Data Management → Bulk Edit and pick the app under WHICH WORKOUTS. Then, under FROM LINKED SERVICES, tap Add GPS & heart rate or Use Strava's distance for every one of those workouts linked to that service.

From a file

Import a GPX, TCX or FIT file of the same workout (see Importing). When Cooldown finds the match in your library, choose Add in Cooldown to add the file's route or heart rate to your existing workout.

See or remove what was added

Open the workout and look under Details for a line such as Added GPS and heart rate from Strava. Tap it to see where the data came from and when, and tap Remove to take it off.

Watch out: a time taken from a linked service counts as a time edit. So a workout that took its time from Garmin Connect is sent to Strava as a manual activity, without its map.

Today

The Today tab shows today's steps against your goal, how you're pacing against an average day, your Exercise minutes and today's workouts. Step back to see any recent day.

From the top

• LAST 7 DAYS: a tile per day with the share of your step goal. A gold tile with a tick means you met it. Swipe the row to see earlier weeks, and tap a day to open it. The zoom button opens the whole month, with "Goal met on X of Y days". To get back to today from anywhere, tap the Today tab again.
• The day: the date, with arrows to step back a day at a time, as far as your oldest workout or 30 days, whichever is further.
• Steps: the day's total and a goal pill that fills as you go. Today also says how you're pacing, as in "Pacing ahead of average through 3:16 PM by 12%".
• Chart: switch between Running total, with your goal and an average day drawn in, and Steps by hour, with steps taken during workouts in a darker colour. Press and hold, then slide, to read any hour.
• ACTIVITY: your Exercise minutes against your Apple Watch goal, split into minutes in workouts and the rest of the day. Without a Watch, it shows the time from your workouts instead.
• TODAY'S WORKOUTS: tap one to open it.

Meet your step goal and the pill bursts into confetti, once a day.

Steps from your iPhone and Watch are counted once, not twice.

Today Settings

Tap the gear at the top of Today.

• Step goal: 500 to 100,000 a day (default 10,000). Health has no step goal of its own, so Cooldown keeps this one.
• Workout minutes goal: your Exercise goal from Health, or Set my own goal just for this tab. It doesn't change your Activity ring.
• Average day: compare today with the Last 6 months or Last 12 months. Days with no steps don't count.

Stats

The Stats tab totals your workouts (or steps) for any week, month, quarter, year, rolling window or all time. It compares each period with the one before, and you can tap any bar to see the workouts behind it.

Pick what you're looking at

• Sport: the sport menu at the top right, such as All sports, narrows everything on the page to one sport. Cooldown remembers your choice.
• Period: the period menu next to it offers This Week, This Month, This Quarter and This Year, rolling windows from Last 30 days to Last 24 months, and All Time. Changing the type of period jumps to the current one.
• Workouts or Steps: the toggle under the title switches the whole page between workouts and your daily steps.
• The large name at the right of that row says which period you're on, such as This month or Last week, with its dates under it.

Move through periods with the rail

Weeks, months, quarters and years get a rail of period tiles, each with a small bar chart. The clear pane at the right, the lens, marks the period you're on.

• Swipe the rail sideways to step back through time. It snaps to whole periods and ticks as each one passes.
• Tap a tile to jump to that period.
• In the current period, a gold dot marks today.
• Rolling windows and All Time have no rail.

Figures and bars

The top card shows three figures: Distance, a count (such as Runs or Workouts) and Time. The big one on the left is the lead.

• Change the lead by tapping one of the two smaller figures. The bars, the Cumulative total and the Workout days grid all switch to it, and Cooldown remembers it.
• Bars show the lead By day, By week, By month or By year, depending on the period. The dashed line is the average, spelled out at the right, as in "Average 71.0 mi a month".
• Tap a bar to see its value, then tap the arrow to open the workouts it counts. That list counts exactly what the bar counted.

The cards

This is the order they start in. You can move or hide any of them (see Rearrange the cards, below).

• Workout days: a dot for every day, darker for more of the lead figure. Not shown for a week. With two or more years of history, All Time becomes Workout months. Tap a day or month to see its workouts.
• Cumulative total: your running total through the period, against a dashed line for the period before at the same point. The top right says how far ahead or behind you are, as in "+26 runs · +58% vs 2025". Press and hold, then slide, to read any day.
• Route heatmap: every route in the period on one map (see Heatmap).
• Distance vs. pace: a dot per workout, distance across and pace up, coloured by month or year. Tap a dot for details, then tap again to open the workout. The expand button opens it full screen, where you can pinch to zoom.
• Pace vs. effort: shown when the sport is Run or Ride. Pick a distance you often do, such as "5 mi". The chart plots pace against average heart rate for each of those sessions, so you can see whether the same pace is costing less effort.
• By day of the week: which days you train most.
• Records: Longest distance, Longest workout, Fastest run pace and Fastest ride. Tap one to open it.
• Superlatives: your top 5, 10 or 20 for Fastest, Longest, Power (rides), Hottest, Coldest and Max HR. Fastest takes a distance chip, such as Mile, 5K, Half marathon or Century. It ranks your fastest stretch of exactly that distance inside any workout, not your average pace. After a big import, Cooldown scans your history in the background, and the card says how far it has got.
• By activity: each sport with its distance and count.

In Steps mode the cards are Steps, Per day and Best day, the Cumulative total, Steps by day of the week, Most steps in a day and Daily steps.

Set a goal

1. Tap the gear on the Stats tab to open Stats Settings, then Add a goal.
2. Pick the Sport, how often it repeats (Every week, month, quarter or year), and whether it's Distance, Time or a count.
3. Enter the Target, such as 15 mi a week, and tap Save.

The goal appears as a gold line on the Cumulative total. It shows only when the page matches the goal: the same sport, the same kind of period, and the goal's measure in the lead. A Run, weekly, distance goal shows on Run, by week, with Distance in the lead. You can have one goal per sport, period and measure. Tap a goal in Stats Settings to edit or delete it.

Rearrange the cards

1. Tap the gear on the Stats tab, then Rearrange Cards. The cards start to jiggle.
2. Hold a card and drag it to move it. Tap − to hide it, or + to bring it back.
3. Tap Done at the top right.

Workouts and Steps each keep their own order.

Stats Settings

• Cards: Rearrange Cards, as above.
• Opens on: the sport and period Stats starts on, or As I left it.
• Goals: add, edit and delete goals.
• Included in All sports: switch off sports you don't want in All sports totals, such as walks. They still appear when you pick that sport.
• Pace: Shortest workout for pace keeps short workouts out of the pace chart and the pace record.
• Weeks: Weeks start on Monday, Sunday or your system setting.
• History: Start Stats on a date leaves out everything before it, from every part of Stats. The Workouts tab is unchanged. Stats also leaves out a workout dated in the future, or a stray one dated years before the rest of your history, so one wrong date can't stretch All Time across decades. It says here when it has.

Heatmap

The heatmap draws every route you've recorded on one map. Streets turn hotter the more often you've been on them, and a time-lapse can replay the years building up.

Open it

• From Stats: tap the Route heatmap card, which shows the routes for the Stats period and sport. Tap one of its Top locations chips to open the map already flown to that place.
• From a workout: open its route map full screen and tap Open full heat map. This shows your whole history.

The card is hidden when none of your workouts has a GPS route, or when the sport you picked never has one.

Move around

• Pan and pinch to zoom.
• The tiles along the bottom fly you to Everywhere or one of your top five places.
• 3D tilts the camera. The globe button switches between the standard and satellite map.
• Filter by sport with the sport chip.

Read the colours

The Visits legend shows how many times you've been along a stretch, from 1 up to 100+. It counts actual visits, so a street you ran 30 times looks the same whatever else is on the map. The legend only lists the levels your routes reach.

Choose the look in Settings → General → Maps → Heatmap:

• Fine (default): thin glowing lines on the normal map.
• Night: the same lines on a dark map.
• Classic: bolder lines.

Zoomed out: place discs

Zoom out far enough (about 5° of latitude across the screen) and each place you've trained becomes a disc showing its number of routes. Discs that overlap merge into one, such as "Newport & Boston", and split again as you zoom in. Tap a disc to fly there.

See a single route

Tap a line to see the route under your finger: its name, date, distance, time and photo count. If several routes share the street, page through them with the arrows. Tap the callout to open that workout.

Period or all time

When you open the map from Stats, it shows the same period as Stats. The gold chip at the bottom, such as Sep '26 ✕, says so. Tap it to see every route, all time. Pick the period from its menu to go back. Closing the map always returns to the period.

Time-lapse

1. Tap Timelapse at the top right.
2. Your routes draw themselves in date order, week by week (or by month, quarter or year for a long history), in about 14 seconds. The date and a running count show at the bottom.
3. Drag the track to scrub back and forth. Play again with the replay button, or tap Done to return to the map.

The time-lapse plays whatever is on the map at the time: the period, or all time, and the sport you picked.

3D route and replay

Every workout with a GPS route has two 3D views. The 3D route at the top shows your pace as height. 3D Replay, under the workout's figures, flies a camera along the route on a 3D Apple Map.

The 3D route

When you open a workout, its route draws in flat, then tips back slightly and rises into 3D.

• The route sits level where you held your average pace.
• It rises where you were faster and sinks below the ground where you were slower, on the same scale both ways. A steady run stays nearly flat.
• Colours show your pace, from slowest to fastest.
• Twist with two fingers to turn it. One finger still scrolls the page.

Tap the route, or the View 3D chip, to open it full screen.

• Drag sideways to turn, up or down to tip, pinch to zoom, and use two fingers to move it.
• Tilted, Top down and Low are three preset views.
• The legend shows your average pace, which is the level line, and the colours from slowest to fastest.

Don't want it? Turn off Settings → General → 3D route, and routes stay flat.

Replay a workout

1. Open a workout and tap 3D Replay, above the export button. Or tap the play button on the workout's card in Workouts or Today, or View Replay at the top right of the full-screen map.
2. The camera flies down to the start and the replay plays on its own.

What you see:

• The runner: a yellow puck with a white arrow, like the one in Apple Maps, moving along your route. The line draws in behind it in your pace colours. Where a building hides the route, it shows through faintly.
• Figures: TIME, DISTANCE and PACE (or SPEED for rides) count up at the top. At the finish they match the workout's own figures exactly, with AVG PACE.
• Mile markers: a road-sign shield pops up at every mile, or every kilometre in metric, as the runner passes it.
• Photos: photos you took along the way pop up on the route as the runner reaches the moment each was taken. Tap one to open it. The replay pauses, and carries on when you close the photo.
• Finish: the camera pulls back to show the whole route.

Controls:

• Take the camera: pan, pinch, rotate or tilt the map. The replay keeps going. Tap the arrow button at the bottom right (Follow) to hand the camera back.
• Zoom: drag the slider at the right, or tap its + and −. The camera moves nearer or further and keeps following the runner.
• Scrub: drag along the progress bar at the bottom, which is painted in the route's pace colours.
• Speed: the speed button steps through 1×, 2× and 3×.
• Play, Pause and Replay sit in the middle of the bottom row, and the globe button switches between standard and satellite maps.

At 1× a replay lasts between 30 and 90 seconds, depending on the workout: a 30-minute run takes about 72 seconds. Switching to another app pauses it. With Reduce Motion on, the camera stays still and only the runner moves.

More on the route map

• The route is coloured by heart-rate zone when the workout has heart rate, and by pace when it doesn't. The Pace / HR zones switch changes it, and Cooldown remembers your choice.
• Photo pins show where you took photos. Tap one to jump to it.
• Full screen adds 3D terrain, a recentre button and Open full heat map.
• Map style: Settings → General → Maps sets standard or satellite for every map in the app. The globe button on a full-screen map changes the same setting.

Recording a workout with your iPhone

Tap Record Workout on the Workouts tab to record a run, walk, ride or hike with your iPhone's GPS. When you finish, it's saved to Apple Health and shows up in your library straight away.

Start a recording

1. On the Workouts tab, tap Record Workout, under the search field.
2. Pick Run, Walk, Ride or Hike.
3. Wait for the GPS chip to turn green and read GPS locked. GPS fair or GPS weak still records, but the route may wander.
4. Optional: connect a heart-rate strap or bike sensors (below).
5. Tap Start run (or Start walk, Start ride, Start hike).

The first time, Cooldown asks for your location while the app is in use and for permission to save to Health. If location is off, turn it on in the iPhone's Settings → Cooldown → Location.

Heart-rate straps and bike sensors

• Heart rate: tap Connect a Bluetooth heart rate sensor. Any chest strap or armband that uses standard Bluetooth heart rate works.
• Watches: a Garmin watch needs Broadcast Heart Rate on, and a Fitbit needs Heart Rate Broadcast during an exercise started on the watch. An Apple Watch can't broadcast. Record on the Watch at the same time and merge the two afterwards (see Merging, combining and linking).
• Connecting a strap: put it on and wet the pads before connecting. Cooldown remembers the last sensor and reconnects it the next time you open the recorder.
• Rides: tap Connect bike sensors for power meters and speed or cadence sensors. You can connect several at once with Add a sensor.
• Wheel speed: a speed sensor on the wheel needs your Wheel size in Settings → General → Bike. Distance always comes from GPS.

While you record

• Screen: the map sits on top and your instrument cards below. Pull the cards down for a full-screen map, and tap the bar at the bottom to bring them back.
• Map buttons: 3D tilts the view behind you, the compass makes the map Face my heading, and Recentre on me brings you back.
• Pause: press and hold Tap and hold to pause/end for about a second and a half. The button fills as you hold and says Continue holding. Once paused, the edge of the screen glows orange and the chip at the top right reads PAUSED. Tap Resume to carry on. Cooldown never pauses on its own.
• Lock: the lock button at the top left of the map stops pocket touches. Slide to unlock at the bottom.
• Leave the recorder: the chevron at the top left hides the recorder without stopping it. A Recording pill above the tab bar takes you back.
• Lock Screen: your distance and heart rate show large on the Lock Screen, with the clock, your pace and, on a ride, your power. The Dynamic Island shows them too, and spoken updates carry on with the screen off.
• Interruptions: if iOS closes Cooldown mid-workout, the recording comes back the next time you open the app.

Choose your cards and spoken updates

Tap the sliders button at the top left to open Instruments. Each sport keeps its own layout.

• ON SCREEN: up to 7 cards. Drag the grip to reorder, or tap minus to remove one.
• MORE CARDS: Distance, time & average · Big distance · Big clock · Heart rate · Bike sensors · Current pace · Splits · Elevation · Rolling pace & top speed.
• ANNOUNCEMENTS: turn on Speak during the run, then choose Every mile (or km) and Every few minutes. Pick what is read out, such as distance, time, pace, heart rate, power or climb. Hear a sample plays one. Music and podcasts dip while it speaks.
• Reset run to default undoes your changes for that sport.

Stop and save

1. Press and hold Tap and hold to pause/end until it fills. The recording pauses.
2. Tap End. End recording? appears.
3. Tap Finish and save to save it to Apple Health, Resume to carry on, or Discard to throw it away. Discard asks Are you sure? and can't be undone. Closing the sheet leaves the recording paused.
4. When it's saved, tap View workout, Trim workout, Record another or Done.

If saving fails, Cooldown keeps the recording until you decide. Health needs your permission walks you through allowing it in the Health app (your profile → Apps & Services → Cooldown), then Try again.

What's saved

An outdoor workout with its route, distance, pauses and elevation gain. A heart-rate strap adds heart rate. Ride sensors add cadence, power and wheel speed. Cooldown doesn't write calories.

Ride power

Live power is a 3-second average. Rides with at least 30 seconds of power get a Power card on the workout: normalized power (NP), intensity factor (IF), training stress score (TSS) and seven zones. IF, TSS and the zones need your FTP in Settings → Athlete → Power.

Sharing

Turn a workout into an image to post, a see-through route sticker for Instagram Stories, or a short film of your week or month.

Share a route card

1. Open a workout with a route, tap the share button, then Route Card under SOCIAL.
2. Choose Card at the top.
3. Pick a format, Post · 4:5 or Story · 9:16, and a style: Cooldown, Paper, Noir, Sunset or Meadow.
4. Edit the Name and Location shown on the card if you like. This changes only the card, not the workout.
5. Turn on or off Location, Street map, Photos, Distance, Time and Average pace. Photos appear as pins on the route and prints along the edge. Tap ✕ on one to leave it out.
6. Tap Share, then post it, send it, or choose Save Image to keep it in Photos. If Instagram is installed, Open in Instagram Stories puts the card into a story as a sticker you can move over your own photo or video.

Make a see-through route sticker

Choose Transparent route at the top of the same screen. You get just the line and your figures on a clear background.

• LINE COLOR: Style, Pace (coloured by your pace), or a solid colour, including a colour wheel.
• NUMBERS: Side by side or Stacked, Light or Dark, and which figure to lead with: Distance, Time or Pace.
• Tap Open in Instagram Stories, or Save sticker to add it to a story yourself. How to add the sticker to a story walks you through it.

Weekly Recap

Each week in the Workouts list starts with a View Weekly Recap card. Tap it to play your week as a short story: each workout's route flies past with its figures, ending with your totals in "That's your week."

• Tap the right side to skip ahead, the left side to go back.
• Tap the title to switch to a Month, or Choose a week… going back to your first workout. The arrows step between periods.
• ⋯ → Include picks which sports appear.

Share your recap as a video

In the recap, tap ⋯ → Share as Video.

1. Pick Post · 4:5 or Story · 9:16 and a style.
2. Set the Title, and choose which PHOTOS to include.
3. Turn on or off Distance, Time, Average pace, Photos, Quick cut (shorter scenes for busy weeks) and Signature.
4. Tap Render & Share. Cooldown makes an MP4 on your phone and opens the share sheet.

Workouts without a route appear as an animated figure.

Gear

Add your shoes and bikes in Settings → Gear to track how far each has gone and when it's time to retire it. Cooldown assigns gear to each workout by sport defaults and rules, and Strava uploads include it.

Add shoes or a bike

1. Settings → Gear → Add shoes or a bike.
2. For shoes, tap Find your shoes to pick from a list of models by brand, or type your own Name and Brand. Choose Shoes or Bike under Kind.
3. In use since: the first day you wore it. Workouts from that day on can count towards it.
4. Mileage: a Starting distance if it isn't new, and Retire at. Shoes default to 800 km (500 mi). Bikes have no limit.
5. Default for: the sports it's worn for, such as Run or Ride.
6. Optional: Purchase date, Bought on, Price (for a cost per mile) and Notes.
7. Tap Save.

Connected to Strava? Workouts linked to Strava wear the gear their activity has there, and Cooldown adds any shoes or bike it doesn't have yet. Import gear from Strava brings in the rest, starting from Strava's mileage. On Strava links a pair to Strava's, so every upload sets the right gear there.

Which gear a workout gets

Cooldown decides in this order:

1. Gear you picked on the workout (Edit Stats → Gear), or the gear its linked Strava activity has, always wins.
2. Rules, top to bottom.
3. The sport's default.

Changing a default starts from today. Older workouts keep what they wore. To count older workouts, move In use since earlier.

Rules

Rules handle gear that depends on the workout, like trail shoes for trail runs or a gravel bike for gravel rides. On the Gear screen, tap Add a rule:

• Wear: which gear.
• For: the sport, such as Trail runs, Gravel rides or Anything on foot, and where: Anywhere, Outdoors or Indoors.
• Only if: At least or Shorter than a distance, the Name contains a word, or Recorded in a particular app.
• Since: from a date, or Earlier workouts too.

The editor shows how many workouts the rule would change. Use a rule's ⋯ menu to move it up or down, turn it off or delete it.

Set gear on many workouts

On the Workouts tab, tap Select, pick workouts, then the paper plane → Set gear. Choose a pair, By rules and defaults, or No gear. Workouts already on Strava get the new gear the next time each one is sent or edited.

Track and retire

Tap any gear to see its distance against its limit, an estimate such as "About 6 weeks left at your recent pace", workouts, time, average pace, longest workout, first and last worn, cost, and the last 12 weeks. When it passes its limit, Time to retire? offers Retire. Retired gear keeps its history and moves to RETIRED. Delete removes the gear from every workout and loses its mileage, so Cooldown offers Retire instead.

Widgets

Cooldown has a Steps widget for the Home Screen and Lock Screen, and a Distance widget for the Home Screen.

Add a widget

1. Touch and hold an empty part of the Home Screen (or the Lock Screen, then Customize) until the apps jiggle.
2. Tap Edit → Add Widget, then search for Cooldown.
3. Pick the widget and size, and tap Add Widget.

Steps

• Home Screen, small and medium: today's steps against your goal, with a chart of the day. Medium adds how far ahead or behind your average day you are, as in "12% ahead of average".
• Lock Screen: a ring, a line with your count and progress, or a single line of text above the clock.
• It refreshes about every 15 minutes. Tap it to open Today. Your step goal is set in Today → gear → Step goal.

Distance

Shows your distance over the last 7 days, or this month against last month. To set it up, touch and hold the widget, then tap Edit Widget:

• Workouts: All workouts, Runs or Walks.
• Show: Last 7 days or This month vs last.

It uses Cooldown's own figures, with your corrections, merges and Stats settings, so it matches the Stats tab. It updates when you leave the app and during background syncs. Dashed bars and "Open Cooldown to update" mean it hasn't heard from the app in a while. Tap it to open Stats.

Widgets need an active subscription. Without one, they say "Open Cooldown to fill this in."

Settings

The Settings tab, top to bottom: Rate Cooldown, Subscription, then, under CORE APP, General and Data Management. Under SYNCING & AUTOMATIONS are Automations, Rename and Linked workouts. Under YOU are Athlete and Gear, and under HELP are Feedback & feature requests and Privacy Policy.

General

Data Management

• IMPORT + EXPORT: Import workouts… takes GPX, TCX or FIT files, or a zip (see Importing). Export workouts sends a sport, a year or everything to a connected service (see Sending and exporting).
• BULK TOOLS: Bulk Edit, Merge Duplicates and Bulk Review (see Editing a workout and Merging, combining and linking).
• HIDE FROM LIBRARY: hide whole activity types (By type) or apps (By app).
• HIDE OR DELETE BY FILTER: hide, unhide or delete workouts by app and date (see Importing). Once anything is hidden, Unhide everything appears below it.
• MERGED WORKOUTS: every merged or combined workout, when you have any.

Athlete

• From Apple Health: your age, sex, height and weight, read from Health.
• Heart rate zones → Max heart rate: sets your five heart-rate zones. Leave it empty and Cooldown estimates it from your age, or from your highest heart rate this year.
• Power → FTP: your functional threshold power in watts. Ride power zones, IF and TSS need it.

Rename, Automations, Linked workouts and Gear

See Automations, Adding GPS and other data, and Gear.

Today and Stats settings

These live on their own tabs: the gear at the top of Today and of Stats (see Today and Stats).

Feedback

Feedback & feature requests opens a message to the Cooldown team in Mail. Choose Feature request, Feedback or Bug report and write your message. Attach diagnostics adds the latest crash report and the end of Cooldown's log, with no health data in it. It's off unless you turn it on, every time.

While Share crash reports is on, the page also shows your Support code and adds it to your message, so the reports your iPhone has sent can be found.

Subscription

Everything in Cooldown comes with one subscription, monthly or yearly. Both start with a free trial: two weeks on Monthly, one month on Yearly. The App Store shows the price in your currency before you subscribe.

Start your free trial

The subscription screen appears at the end of the tour, and in place of the app whenever there's no active subscription.

1. Pick Monthly (two weeks free) or Yearly (one month free). Each card shows its trial and its price.
2. Tap Try Cooldown for free and confirm with Apple. Nothing is charged today.
3. When the trial ends, the plan you picked starts and renews until you cancel.

The free trial is one per Apple Account. If you've had it before, the button reads Subscribe.

Manage or cancel

In Cooldown, tap Settings → Subscription to manage your plan. Or, on your iPhone, open Settings → your name → Subscriptions → Cooldown. Cancel at least 24 hours before the trial or the current period ends to avoid the next charge. You keep access until then. Apple handles refunds at reportaproblem.apple.com.

New phone, or reinstalled?

Your subscription belongs to your Apple Account. There's no Cooldown account. Tap Restore at the top of the subscription screen, and it comes back on any iPhone signed in to the same Apple Account.

• Your subscription is restored: you're in.
• There's nothing to restore: this Apple Account has no active Cooldown subscription. Check you're signed in to the right one.

Offer codes

Tap Redeem code, in the small print under the button on the subscription screen, and enter your code.

Waiting for approval

With Ask to Buy, the screen says Waiting for approval… and Cooldown unlocks by itself once the purchase is approved. If you've paid and it hasn't unlocked, wait a moment, then tap Restore.

If a subscription ends

Cooldown never interrupts you mid-task. The subscription screen appears the next time you open the app or come back to it with nothing open. A recording in progress always finishes and saves first. Automations and sends stop until you subscribe again, and widgets say "Open Cooldown to fill this in."

Privacy and your data

Cooldown has no account and no server holding your workouts. Your workouts, edits, gear and settings live on your iPhone. A workout leaves the phone only when you send it, or an automation you set up sends it, to a service you connected.

What stays on your phone

• Your library, every edit, your notes, gear and settings.
• Photo matching: Cooldown looks only at when and where each photo was taken, on the phone. Photos are never uploaded, and never sent to Strava or anyone else.
• Sign-ins for connected services, kept in the iPhone Keychain.
• Crash reports, unless Share crash reports is on or you choose to attach them to feedback.

What goes where

Usage analytics

Settings → General → Privacy → Share anonymous usage. It's tied to a random ID that resets when you reinstall. It never includes workouts, places, distances, dates, or anything from Apple Health or a connected service. There's no advertising ID and no tracking across apps. It starts off in the EU, EEA, UK and Switzerland, and on in other regions. You can change it at any time, and turning it off deletes the analytics profile.

Crash reports

Settings → General → Privacy → Share crash reports. When Cooldown crashes or freezes, or iOS closes it, the app sends a report so the fault can be found and fixed: where in the app it happened, your iPhone model and iOS version, and the last part of Cooldown's own log. There's no health data in it: nothing about your workouts, not even how many there are.

Reports go under a random support code, shown under Settings → Feedback & feature requests and added to a message you send from there. Unless you write in, nobody can tell whose a report is. Reports are deleted after 90 days.

It starts off in the EU, EEA, UK and Switzerland, and on in other regions. If you had already set Share anonymous usage yourself, it starts the same way. Turning it off stops reports, drops any still waiting to go and forgets the code. To have reports already sent deleted, write in with your code.

Removing your data

• A service: disconnect it in Connections (see Connecting services).
• Workouts Cooldown wrote to Health, such as recordings, imports and saved copies: delete them on the workout, or in bulk from Settings → Data Management.
• Cooldown's access to Health: in the Health app, your profile → Apps & Services → Cooldown.
• Everything else: delete the app. Disconnect your services first, so Cooldown's access is also ended on their side.

The full privacy policy is at Settings → Privacy Policy and tek-strategies.com/cooldown/privacy.

FAQ and troubleshooting