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How it Works

How it Works (14)

New_Goals_Page

Did you update your iPhone app?  The new Runcoach release allows members to more easily manage goals, review historical data, and adjust training progress through our vVO2
marker!

What is vVO2 and how does it apply to me?

You may have come across this term in your Runcoach, Movecoach, or My Run Plan training.  vVO2 is the marker we use to determine your training paces. The little v is for velocity. VO2 is the maximum amount of oxygen an individual’s body can use during intense aerobic exercise. Put together, vVO2 means the meters per minute covered by the individual; essentially how fast you are running when you hit VO2 effort.

But wait, there’s more! vVO2 changes constantly. As your body becomes more efficient, your vVO2 will increase. The heart gets stronger and can pump more blood, the running muscles become better developed and can handle more stress put on them, and your form improves due to repetition. This development of increased economy is what makes you faster! The more improvement you get in economy, the easier it will be to run further and faster with less effort.

So how can you apply this to your training? We do it for you! The algorithms used with Runcoach, Movecoach, and My Run Plan take into consideration your current fitness to start. As you progress, your plan will automatically update to match your improvements in economy (thus increasing your vVO2) as you get faster by consistently following your training plan!

Tap here from your phone or go to the new "MANAGE" tab in the app to check it out.

Android update will come in April, don't think we forgot about you!



In addition to helping your company reach its Challenge goal, you can provide a powerful example of how moving more can benefit the mind and the body. Invite your coworkers to join the Movecoach Challenge. Once 5 coworkers you invite join, we’ll send you your Movecoach Ambassador gear.

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Invite Coworkers."
4. Send your coworkers an invitation to join Movecoach.

From the web, on a computer:

1. Login.
2. Click on the arrow next to your profile photo on the upper right-hand corner of the screen.
3. Select "Invite Coworkers" from the drop-down menu. 

Click here for tips on how to help a coworker start exercising regularly and stick with it. 

Any questions? Contact us.



runningbuddiesWithout a doubt, one of the best parts of regular exercise is discovering that your body and your mind are stronger, fitter, and more capable than you ever imagined.

Naturally, we want to share those mental and physical benefits with our coworkers, friends, and loved ones.

But if you’ve ever tried it you know—helping someone else move more can be tricky, especially if they’re not already exercising on a regular basis.

Here are 4 tips on how to make help a coworker, friend or loved one start exercising on a regular basis.  

It’s easy to Invite a Coworker to join the Movecoach Challenge. Click here to learn how.

Start with small successes. If you’re well into your fitness journey, it can be easy to forget how frustrating, intimidating, and physically difficult it can be to start an exercise regime.  Try to remember how you felt on those first classes, walks, runs, and trips to the gym. From the gear to the special lingo to the feeling of pushing your muscles and joints in ways they haven’t moved in awhile, there are a lot of emotional and mental barriers to getting started. To increase the chances that your colleague will stick with it, set them up for success. Start with small goals—say a 10-minute walk, or by tracking movement with a step counter—and suggest that they increase their activity goals in baby-step increments. As the person accomplishes these goals, he or she will gain confidence and comfort with the exercise, and soon be eager to start pushing themselves farther and faster.

Start where they are. You didn’t get to where you are now overnight—no one else will either. While you may see that your colleague or friend has the potential to run for 30 minutes, finish a marathon or bike commute to work, understand when saying so that may feel intimidating to to that person. You also don’t want the other person to feel like if he or she starts exercising, that person has to run a marathon, or walk for an hour. Even small levels of effort and periods of exercise have big health benefits. Start with small goals. Once the other person has the experience of exceeding his or her own expectations, he or she will be eager to start raising the bar.

Keep ‘em company. One of the scariest parts of any new experience is going it alone, and not knowing what to do. Offer to keep your friend or colleague company on those first trips to the gym, lunch-break walks, or after-work runs. Let the other person set the pace. Take your workout with your own goals at another time.

Be careful about unsolicited coaching. So many pieces of game-changing advice can make or break your exercise routine—it can be tempting to pour all your good advice on the other person.  But you want to avoid overwhelming the other person with too much information all at once. You also don’t want the person to feel like he or she is “doing it wrong,” or being corrected. Obviously, you want to help the other person steer clear of injury risk—say, by running on the wrong side of the road, or attempting to exercise in old, worn-out, inappropriate shoes. But beyond that, let the other person’s questions lead the way. And when you do share advice, be sure to do it in the context of how you experienced similar struggles and got over them.

Any questions? Write to us at coach@movecoach.com.



Have active friends at your company or know coworkers who want to move more? Invite them to join the Movecoach Challenge.   Here's how:

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Invite Coworkers."
4. Send your coworkers an invitation to join Movecoach.

From the web, on a computer:

1. Login.
2. Click on the arrow next to your profile photo on the upper right-hand corner of the screen.
3. Select "Invite Coworkers" from the drop-down menu. 

Click here for tips on how to help a coworker start exercising regularly and stick with it. 

Any questions? Contact us.



Our system syncs with Google Fit, which tracks activities on Android devices. Here's how to sync Google Fit with your Movecoach account:

On your mobile device:


1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Sync A Service."
4. Tap "Sync with Google Fit."

From the web, on a computer:

1. Login.
2. Select "Training" from the top of the screen.
3. Select "Sync a Service" from the upper left-hand corner of the screen.
4. Select "Google Fit" as the service option.

This action will take you to the Google Fit website.  Log in and follow the instructions.

*Remember: Your workouts are uploaded from the server of each syncing service, not the device that you wear. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to Google Fit's web platform.



 With our system, you can design a training plan that's customized to fit your current level of activity and fitness. Get started with just 5 easy steps.

1. Identify yourself.  
Go to the Settings, and identify what kind of athlete you are.

2. Plug in your goal. On the Goals and Results Page, select “+NEW GOAL."

3. Tell us about a racing history. Click  “+NEW RACE” and plug in a recent race time.

4. Design your workout schedule. On the Schedule & History page,  tell us about how much exercise you’re currently doing, and tell us when you’d like to workout and rest.

5. Sync your activity tracker. Movecoach syncs with many popular activity trackers. When you sync your service, and your miles will automatically be uploaded to your Movecoach log. Movecoach syncs with Garmin, Strava, AppleWatch, RunKeeper, Fitbit, Nike+, and Jawbone. To learn more, click here.

6. Ask for help. Our experts and coaches are here to answer your questions about training, nutrition, and technical issues.  Reach out to us by tapping Support on your Mobile App or writing to us at coach@movecoach.com


Please have your Fitbit login information ready and follow these steps:

Make sure that you have the most recent version of the Movecoach or Runcoach App for iOS or Android.

  • On your mobile device:

    1. Tap the Me icon (on the bottom-left corner of your phone screen).
    2. Select "More."
    3. Select "Sync A Service."
    4. Tap "Sync with Fitbit."

    From the web, on a computer:

    1. Login.
    2. Select "Training" from the top of the screen.
    3. Select "Sync a Service" from the upper left-hand corner of the screen.
    4. Select "Fitbit" as the service option.

After your initial sync with Fitbit, your data will be imported immediately. Subsequent syncs occur once per hour throughout the day. At that time all the data since your most-recent sync will be uploaded to your Movecoach or Runcoach log.



Please have your Strava login information ready.

Please make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone).

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Sync A Service."
4. Tap "Sync with Strava."

From the web, on a computer:

1. Login.
2. Select "Training" from the top of the screen.
3. Select "Sync a Service" from the upper left-hand corner of the screen.
4. Select "Strava" as the service option.

This action will take you to the Strava website. Log in and follow the instructions.

After your initial sync with Strava, your data will be imported immediately. Subsequent syncs occur as soon as you upload your workouts. At that time all the data since your most-recent sync will be uploaded to your Movecoach or Runcoach log.



Please have your Runkeeper login information ready.

Please make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone).

On your mobile device:

  • 1. Tap the Me icon (on the bottom-left corner of your phone screen).
    2. Select "More."
    3. Select "Sync A Service."
    4. Tap "Sync with Runkeeper."

    From the web, on a computer:

    1. Login.
    2. Select "Training" from the top of the screen.
    3. Select "Sync a Service" from the upper left-hand corner of the screen.
    4. Select "Runkeeper" as the service option.

This action will take you to the Runkeeper website, log in and follow the instructions.

After your initial sync with Runkeeper, your data will be imported immediately to your Runcoach or Movecoach log. Subsequent syncs are manual. All data since your most-recent sync will be added to your log.



Our system syncs with all Garmin devices, including those with GPS (through Garmin Connect), and those Vivo Smart devices (through Garmin Wellness). You'll find directions below for both devices.

Garmin Devices with no activity trackers (Garmin Connect)
Make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone).

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Sync A Service."
4. Tap "Sync with Garmin Connect."

From the web, on a computer:

1. Login.
2. Select "Training" from the top of the screen.
3. Select "Sync a Service" from the upper left-hand corner of the screen.
4. Select "Garmin Connect" as the service option.

This action will take you to the Garmin Connect website.  Log in and follow the instructions.

Initially, it takes 72 Hours for data from Garmin Connect to be uploaded to your Movecoach or Runcoach log. This wait is part of Garmin’s process. After the initial sync, Garmin will automatically import data into your log every time you sync your Garmin device with Garmin Connect.    

*Remember: Your workouts are uploaded from the server of each syncing service, not the device that you wear. In order to upload your activity to your Movecoach or Runcoach training log, you must regularly sync your device to Garmin's web platform.    

For Garmin Devices with Activity Trackers (The Vivo Series via Garmin Wellness)
Make sure that you have the most recent versions of the Movecoach or Runcoach App for Android or iOS (iPhone).

Have your Garmin Wellness login information ready.

On your mobile device:

1. Tap the Me icon (on the bottom-left corner of your phone screen).
2. Select "More."
3. Select "Sync A Service."
4. Tap "Sync with Garmin Wellness."

From the web, on a computer:

1. Login.
2. Select "Training" from the top of the screen.
3. Select "Sync a Service" from the upper left-hand corner of the screen.
4. Select "Garmin Wellness" as the service option.

This action will take you to the Garmin Wellness website.  Log in and follow the instructions. Initially, it will take 72 hours for your Garmin Wellness data to be imported to your log. (This is part of Garmin’s process). After that, Garmin will automatically import step data and GPS data into your log.