Why your profile and goals matter
N+One personalizes coaching from the first onboarding chat through every daily prescription. Accurate athlete data and clear goals let the AI calculate training load, target intensities, and recovery recommendations that fit your physiology and life.
If your profile or goals are out of date, the plan may still work, but adaptation, session intensity, and progression speed can be off. Keep them current so the algorithm gives you the right stimulus without unnecessary risk.
Where to edit
- Open the profile menu in the app header and choose "Profile" or "Goals". (The base URL /settings redirects to profile.)
- Profile: /settings/profile
- Goals: /settings/goals
New users complete these fields during /onboarding. You can revisit either screen anytime to refine targets, update equipment, or correct FTP.
What’s on the Profile screen (/settings/profile)
The Profile screen captures the athlete data N+One uses for model inputs and session scaling. Common fields include:
- Basic info: name, date of birth, weight. These affect power-to-weight calculations and age-based modeling.
- FTP (Functional Threshold Power): your baseline for power zones and intensity scaling. (See linked guide for testing methods.)
- Activity preferences: e.g. the default behavior to exclude commute activities from training summaries (toggle available in profile).
- Device connections hint: a reminder to connect Strava, Wahoo, Garmin, WHOOP, or others on /settings/integrations to keep data flowing.
Update tips:
- Change weight after a sustained change (several weeks), not hourly — the model smooths weight over time.
- Update FTP after a valid test or large, sustained changes in training stress. If you don’t test, N+One adapts using your ride data but giving a tested value speeds correct zone assignment.
FTP: what it does and how N+One uses it
FTP is the primary power scaling metric used to build intervals, target zones, and estimate TSS (training stress score). In N+One:
- Workouts are written relative to FTP so intervals remain appropriately challenging as you improve.
- Weekly_eFTP trends and performance analytics use FTP to surface meaningful gains or plateaus over ~8 weeks.
- If your FTP is inaccurate, intervals may feel too hard or too easy. The AI will still adapt based on your rides, but a correct FTP shortens the feedback loop.
For testing guidance, see: /knowledge-base/understanding-ftp-the-foundation-of-power-based-training
What you set on the Goals screen (/settings/goals)
Goals capture intent and constrain the plan. Typical goal types:
- Time-based targets (e.g., train for a 12-week build to an A‑race)
- Event targets (race date or gran fondo)
- Performance targets (target FTP, target weight, power-per-kg goals)
- Habit goals (ride frequency, weekly hours)
Goals let the coach prioritize
- Volume and intensity allocation (how many hard sessions vs easy rides)
- Peak timing (taper and build windows toward an event)
- Recovery sensitivity (how aggressively the model tolerates ramping CTL/ATL)
Practical notes:
- Be specific and realistic. A date-based goal lets the AI schedule progressive loading and tapering. Vague goals like “get fitter” are fine, but explicit targets make planning more effective.
- You can change goals anytime; the plan adapts rather than punishing missed workouts.
How profile + goals affect recommendations
N+One synthesizes profile fields, recent workouts, and your goals to produce daily guidance. Key ways they interact:
- Intensity scaling: FTP and weight set interval targets and power zones.
- Load planning: CTL/ATL/TSB modeling uses your history plus your stated goal to decide weekly TSS targets and safe ramp rates (see: /knowledge-base/understanding-training-load-ctl-atl-tsb).
- Scheduling: event date and desired peak determine when the plan emphasizes build vs recovery phases.
- Readiness: device data (sleep, HRV) from integrations inform whether an intended hard session should be replaced with an easier stimulus.
The end result: the plan aims for steady, incremental gains — the n+1 philosophy — while reducing the chance of unnecessary fatigue.
Onboarding and re-checks
During /onboarding the chat captures core profile and goals so your plan starts aligned with your intent. Revisit /settings/profile and /settings/goals after major life changes (new job hours, travel, bike weight change, or a new target) so the AI can re-optimize.
Devices and integrations
Connect devices on /settings/integrations to supply reliable ride files, sleep, and recovery metrics. Strava, Garmin, Wahoo, and WHOOP are active integrations in the app. More integrations are listed as coming soon on the Integrations page. Proper syncing reduces manual edits and improves adaptation.
See /settings/integrations for details.
Practical examples
- You raise FTP after a test: future workouts scale up automatically; the coach may lengthen easy rides and shift intensity to maintain safe ramping.
- You enter an A‑race date: the AI increases specificity in the 8–12 weeks before the event and schedules a taper so you hit the goal fresher.
- You set a weekly hours goal: the coach distributes that time into meaningful sessions and recovery rides.
Privacy and data
Profile and goal data are used to personalize coaching and analytics. For details, review our privacy policy at https://www.nplusone.app/privacy.
Need help?
If you have questions about specific fields or how a goal changed your plan, open Settings > Help & Support: /settings/support. Our FAQ also references Profile, Integrations, and Account topics.
Keep your profile honest, set realistic goals, and N+One will keep the plan just beyond your current capability — the next session, done right.
