Settings

Open Settings with ⚙️ on the home screen. Settings are grouped into categories. Use Search settings at the top to jump straight to one.

Profile & Goal

• Max Heart Rate — leave it blank to use an automatic value, or enter your real maximum if you know it. Heart-rate zones depend on it.
• Race / Training Goal — race date, distance and goal time (season plan).
• Body Weight — used when your weight isn’t in Apple Health.
• Blood Tests / Labs — see Biology & labs.
• Guided Setup — Run setup again.

Training

• Power Zones — your running power zones.
• Long Run Threshold (default 75 min) and Long Run Style.
• Workout Structure — warm-up and cool-down distance, and drills minutes. Leave warm-up or cool-down blank for an open step, which you end yourself with the lap button. Set drills to 0 to skip them.
• Weekly Volume — Max running days per week (default 5) and Heat sensitivity (default 1.5).
• Progression Cap (advanced) — how fast weekly volume may grow (default 10 % per week), your minimum form (TSB, default −10), and an optional fitness ramp target.
• Periodization (advanced) — build and deload weeks (more).

AI Coach

Provider, model and API key, plus Coaching Knowledge, Coaching Memory, AI Usage and AI History Depth. See AI coach & API keys, and API keys & providers for where to get a key.

Apple Watch & Routes

• Route Generation — your free openrouteservice key (how to get one).
• Voice navigation on watch.
• Record runs in the Tempovi watch app (beta) — off by default, which means runs are recorded by Apple’s Workout app.

Notifications

• Auto Day View — prepares your day as soon as last night’s sleep data arrives.
• Weekly Coach Report — every Monday at 8:00 (needs an AI key).

Integrations

• Voice Input — a transcription key (Groq or OpenAI), so you can speak to the coach chat (how to get one).
• Flight Lookup — an optional AeroDataBox key so travel plans can look up flight times (how to get one).

Data & Privacy

Back up and restore

Back Up All Settings saves your settings, plans and logs to a file you can keep. Use it before reinstalling or moving to a new phone. The backup contains all your API keys (AI, voice input, routes and flight lookup), so store it safely. To restore, use Restore from File or Restore from Clipboard.

Refresh all history (multi-year) re-reads your full Apple Health history, which is useful if older runs are missing.

Developer mode

Developer mode adds a 🛠 Developer category with diagnostics, debug exports and calibration tools. You don’t need it for normal use. Support may ask you to switch it on to create a diagnostics export. API keys and tokens are removed from these exports.

Cloud & Human Coach

This is only for working with a human coach who follows your training online. Sign in with Open Cloud Account, then switch on Follow my coach’s plan to train from your coach’s prescriptions instead of Tempovi’s own plan. Most people never need this.