How-to guides, glossary terms, and answers to common questions for coaches, assistant coaches, and athletes. Browse by section, search the page, or ask us a new question.
A short tour of who Grepiac is for and what it does.
EveryoneTwo sign-in pages, password reset, and what happens after you log in.
AthletesWhat every panel on the athlete dashboard shows and how to navigate.
CoachesEvery panel and action button on the coach dashboard explained.
EveryoneThe six role tiers and what each can see and do.
AthletesA side-by-side of what unlocks at the premium athlete tier.
EveryoneBook or cancel a 30-minute call with your coach — shown in your own timezone, with email reminders.
EveryoneA short setup list for your first few sessions on Grepiac.
AthletesA 60-minute starter path for a new athlete signing up to Grepiac.
Join links for groups, intake links for individuals, and manual creation.
CoachesHow permanent join links work: default vs vanity, expiry, caps, and switch-coach behavior.
CoachesPost one stable link that drops athletes straight into your team.
CoachesA single-use form for collecting a full athlete profile up front.
CoachesPublish bookable call slots in your timezone, sync busy calendars, block athletes, and manage bookings.
CoachesFor when you already have the athlete in a spreadsheet or in your head.
EveryoneA shared task list between you and your coach/athlete — priority, due dates, assignee, optional Grepiac link.
EveryoneReactivating relationships, premium cascade, and what stays vs. what changes.
CoachesWhere to find the edit page and which fields drive other parts of Grepiac.
CoachesHow coach grants work, what they unlock, and the rebate impact.
CoachesHow to end a grant and what happens to the athlete data.
CoachesWhere notes live, how they show up to athletes, and how to use templates.
CoachesFTP tests, swim CSS, run threshold, lactate tests, body comp, and how Grepiac stores them.
CoachesWhen an athlete logs a number, how the review queue works.
CoachesEnding a relationship cleanly and what happens to their data.
Assistant coachesA precise list of the assistant coach permission scope.
CoachesHow to send an invite, what the recipient sees, and how to revoke.
Assistant coachesWhat to expect when you click an invite link.
CoachesEvery assessment in Grepiac uses the same shape: raw inputs, calculated outputs, plus context and interpretation.
CoachesThe seeded CSS Test AssessmentType: protocol, inputs, outputs, and how it maps to your swim threshold.
CoachesThe 3-min plus 12-min protocol that produces CP and W′.
CoachesOut-and-back at steady power to estimate aerodynamic drag.
CoachesPre and post weighing protocol that produces sweat rate per hour.
CoachesDrop-jump protocol that measures Reactive Strength Index, a leg-stiffness proxy. Box drop only; ground-hop RSI is not supported.
CoachesUpload an EO SwimBETTER auto-report; the parser creates the Assessment, MetricHistory entries, and flags technical errors.
CoachesA 10-section observation form for coach-filled swim technique notes.
CoachesA multi-section observation form for run gait, cadence, mobility, and reactive strength.
CoachesA multi-section observation form for bike handling, cornering, fueling on the bike, and the Infinity Test.
CoachesUpload a VO2Master FIT file, auto-detect ramp vs acyclic, compute VT1 / VT2 / VO2max / efficiency.
CoachesEach field on a BikeSetup record, where it shows up, and why it matters.
CoachesWhat each measurement means and how to capture it consistently.
CoachesWhere last_cda and last_crr come from, and how to read them.
CoachesHow the primary flag works, when to create a second bike, and how Grepiac picks the right one for race planning.
CoachesA timeline of what changed on a bike and how it affected CdA.
CoachesHow Load is auto-computed and when to override it manually.
CoachesWhen to mark an activity as "do not use for CSS / CdA / etc." without removing it from training load.
CoachesAuto-detected data quality issues, where they surface, and how to clear them.
CoachesWhy power source matters, the values Grepiac recognises, and how to mark estimated power as untrusted.
CoachesStep-by-step from first contact to a deployed plan.
CoachesA framework for setting per-athlete fees given your time, your experience, and Grepiac plan.
CoachesHow to talk to athletes about the differences and what to log on each side.
CoachesA framework for deciding whether a fresh assessment is worth the recovery cost.
CoachesWorking with athletes who race triathlon plus standalone running, cycling, gravel, or ultra events.
CoachesWhen you step back, how to hand athletes off cleanly.
CoachesThe patterns that move from "concerning" to "real intervention" on the coach side.
CoachesHow to use Grepiac when the athlete is under 18.
CoachesWhat changes immediately, what to communicate, and how to handle existing prescription notes.
What a macrocycle is, how the team-template-to-roster model works, and where to manage plans.
CoachesLinear, reverse, block, and undulatory: what each is and when to use it.
CoachesCascade a team template down to every athlete on the team. Head coach only.
CoachesHow to update a plan after it is in use, plus when to update the team template instead.
CoachesThe ATP Manager at /coach/atp/ — list, activate, archive, and deploy plans across your roster.
CoachesA boundless, date-keyed plan athletes subscribe to — what it is, how it differs from a static plan, and how to build one.
AthletesWhat to log and why your coach cares.
AthletesWhat to enter and why each piece matters for race planning.
AthletesAccepted formats, what happens to the file, and where the data appears.
AthletesPower curves, pace curves, best efforts, and trends.
AthletesWhat each calculator does, and when to reach for which.
AthletesDrilling into a single workout: laps, zones, segments, notes.
EveryoneHow to run a CSS test in the swim, the three valid protocols, and how the calculator produces your swim threshold.
EveryoneHow to estimate Critical Power and W′ from bike tests, plus the time-to-target predictions the calculator returns.
EveryoneEstimate aero drag from a field test or a FIT file, with environmental corrections.
EveryoneA two-weighing protocol that produces sweat rate per hour, the input for hydration planning.
EveryonePredicts your finish time at a target distance from a known recent result or pace.
EveryoneProjects swim time at a target distance from VO2max and a chosen economy tier.
CoachesHow single workouts, the Grepiac starter library, multi-week plans and the builder fit together.
EveryoneThe analysis on a session, and what matching an upload to a planned workout unlocks.
EveryoneCompare repeated key sessions, tag sessions to group them, and find the trend views.
EveryoneThe simple SwimEquipment model and what to log for each item type.
EveryoneUse single-word tags to group key sessions and trend them over time.
EveryoneHow segments work and reading the effort table (incl. Running Effectiveness for Stryd).
EveryoneAdd a race or event once for a team and it shows on every member's calendar.
CoachesFrom the calendar, select weeks and export them three ways — to the TrainingPeaks calendar, to the TP Workout Library, or as .fit files for a Garmin/Wahoo/Polar device.
EveryoneThe simple RunEquipment model and what to log for each item type.
EveryoneUse the visual trim tool to drop dead time so the stats reflect the real effort.
EveryoneWhy Garmin run power inflates your numbers, and how to handle a switch to Stryd.
EveryoneThe swim page works from your actual swims, with zones & SDI unlocked by a CSS test.
Glossary / term definitionsSpeed per watt: an efficiency metric for run power, and how to use it.
EveryoneEvery metric Grepiac extracts from a FIT, TCX, or GPX file, grouped by sport.
EveryoneTwo distinct note surfaces on an activity, and what each is for.
EveryoneThe five sport choices and the sub-sport tags that distinguish indoor from outdoor and pool from open water.
EveryoneThe three sport-specific deep-dive pages and what each section shows.
EveryoneHow career-best power is aggregated across activities, with plausibility-filtered ceilings.
EveryoneA list of your top efforts at each standard duration, with the activity that produced each one.
EveryoneHow the swim analytics page builds your pace-duration profile from CSS, time trials, and best pool intervals.
EveryoneA roster-level breakdown of training time across swim, bike, run, and other.
EveryoneHow much time has been spent in each HR zone, and where to look for the breakdown.
CoachesA graded return-to-training framework after illness, injury, or extended travel.
CoachesHow to scale intensity and volume when the weather is materially different from plan.
CoachesWhen to add an unscheduled recovery week and what it should look like.
CoachesHow Grepiac auto-recomputes phases when a race date changes, and what the coach still has to do.
CoachesWhen two A races are close together, how to think about the second one.
CoachesChanging a race from linear to reverse (or block) when the original choice is not working.
CoachesHow to scale a macrocycle to the hours an athlete actually has, without giving up the goal.
AthletesWhat the volume chart on your dashboard shows: actual hours and Load per sport over the last N weeks.
AthletesThe timeline that lays out training phases against race dates.
AthletesWhy the daily log matters in aggregate, and how to read your trend with your coach.
AthletesThe exact list of triggers on a single wellness log entry.
AthletesWhat information from your bike, swim, and run equipment actually feeds coaching decisions.
AthletesWhat works without a head coach, and what to do instead.
AthletesHow sleep hours and sleep quality interact, and what trend patterns matter.
AthletesHow to measure RHR so the trend is meaningful, and what changes in the trend tell you.
AthletesWhat HRV measures, how Grepiac uses it, and what triggers an automatic flag.
AthletesHow to communicate planned downtime to Grepiac so the system does not treat it as missed training.
EveryoneA graded return after a multi-week training pause for orthopedic or medical reasons.
EveryoneStructuring an off-season base block when there is no near-term race anchoring the plan.
EveryoneA plain explanation of the anchor selection rule, what differs between the two, and how the coach overrides it.
EveryoneTwo built-in bike power zone systems. How to pick, who can change it, and what it affects.
EveryoneWhere planned workouts live, who can edit, and how the calendar talks to uploaded activities.
EveryoneShow your planned Grepiac workouts in Apple, Google, or Outlook with a read-only iCal feed.
EveryoneHow to move workouts to different days using drag and drop.
CoachesHow the auto-matcher works, when to override it manually, and what locking means.
EveryoneThree note threads on every workout, with hidden-from-athlete support for coaches.
EveryoneTrainingPeaks-style notes on a day: several per day, a title shown on the cell, and a shared coach-athlete comment thread.
EveryonePer-sport availability, the weekly volume/distance/calorie summary, the intake weekly-availability reminder, and the race countdown.
EveryoneHow the per-weekday time and sports section of the intake form feeds the calendar planning reminder.
EveryoneThe shared Grepiac workout library and structured plans (C25K → Ironman) available to coaches and premium athletes.
The full path from "I have a race" to "I have a finished race recap" in 7 steps.
EveryoneRequired fields, optional fields, and how the same race is reachable from both sides.
CoachesHow the priority tag drives the macrocycle planner and the saved race plan.
CoachesThe seven calculator steps that turn a Race record into a saved race plan.
CoachesA metric freshness audit across the threshold values that race plans depend on.
EveryoneAfter the wizard runs, the saved outputs make up your race plan. Where to find each piece.
CoachesTwo ways to bring race day data into Grepiac.
AthletesThe post-race reflection form: overall feel, narrative, gear, fueling.
AthletesYour race calendar, race plans, and recaps in one place.
AthletesThe short post-race form that closes the loop.
EveryoneSplits, placement, plan-vs-actual, pacing, terrain, CdA, W′ and the recap PDF.
EveryoneThe heat-acclimation protocol (sessions, sauna alternative, safety) and how to handle racing at altitude.
EveryonePower to Finish: predicts your bike split from CdA, CP, weight, and course profile (with a segment-by-segment advanced mode).
EveryoneCombines swim, T1, bike, T2, and run leg projections into a total race finish time.
EveryoneEstimates total energy expenditure per leg, the input for the fueling plan.
EveryoneHour-by-hour CHO, fluid, and sodium plan for race week and race day.
EveryoneA pragmatic checklist for the week before a race, mapped to the equipment fields Grepiac tracks.
CoachesHow Grepiac schedules taper around each race priority and what the days leading in should look like.
EveryoneA 3-day pre-race carb load that pairs with Grepiac fueling planner.
EveryoneA working timeline from wake-up to gun, with the decisions that matter.
EveryoneHow to lay out transition for fast and reliable changes between disciplines.
EveryoneHow to extract the numbers you need on race day from the wizard outputs.
EveryoneHow to use target watts on climbs without blowing the run.
EveryoneHow to adjust pace, fluid, and sodium when conditions are hotter than planned.
EveryoneThe race_status values for cancelled or abandoned races, and how to file them.
EveryoneHow to give a partner, spouse, or sherpa what they need to support you on race day.
EveryoneA week-by-week plan from week minus 12 to race day.
EveryoneWhat changes when the goal distance scales from 2 to 5 hours.
Two paths: while signed in, or from the forgot-password flow.
EveryoneChoosing which Grepiac events email you, ping you in-app, or stay quiet.
EveryoneWhere to see your intake answers and refresh them at the start of a new season.
EveryoneTiers, prices, the coach rebate, renewals, and refunds.
EveryonePick metric or imperial; Grepiac stores everything in metric and converts for display, with clean rounding.
AthletesA precise feature-by-feature split between the free and premium tiers.
AthletesThe path from free tier to premium when you pay directly, plus what changes immediately and what changes later.
AthletesHow a premium tier ends, what stays, and what becomes inaccessible.
EveryoneThe four premium sources: how each works, who controls each, and what happens when they overlap.
CoachesWhat to do first, what Grepiac does automatically, and what happens to your athletes.
EveryoneA concrete list of what Grepiac stores per athlete and per coach.
AthletesA precise inventory of what an attached coach has access to on your profile.
AthletesThe switches that control what health data Grepiac stores and what your coach can see.
EveryoneThe privacy model that gates CoachNote visibility, expressed as a precise rule set.
EveryoneWhat you can export today, in what formats, and what is not yet exportable.
EveryoneSelf-service deletion is not yet available. Here is the admin-mediated process and what gets removed.
How to get unstuck and what to send us when you report a bug.
EveryoneWhy implausible power readings happen, and why analysis is only as good as the input.
CoachesBring TP workout RPE, feeling, and coach comments into Grepiac as Activity notes.
CoachesBring weight, HRV, and resting HR history into MetricHistory.
CoachesBulk-upload a year of FIT files in a single ZIP export.
EveryoneNo direct sync exists today. Use the universal FIT export route from each platform.
CoachesThe CSV exports available today: athlete metrics, calculator results, race plan.
EveryoneEach common sign-in failure and how to clear it.
EveryoneWhy an uploaded workout might not show up, and how to fix each cause.
CoachesCommon cases where the wizard does not behave as expected.
CoachesWhy a test result might not propagate to the dashboard zones, and what to check.
EveryoneHow to silence the noise without missing the things that matter.
EveryoneCommon performance issues and how to narrow them down.
AthletesThe upper bands (5, 6, 7) need W′ from a CP test. How to fix.
Plain English definitions for the threshold anchors used across Grepiac.
Glossary / term definitionsHow Grepiac measures workout stress and accumulated training load.
Glossary / term definitionsThe Grepiac zone definitions for bike, HR, run pace, and swim pace, all anchored to your tested threshold.
Glossary / term definitionsThe 86 to 96 percent of FTP band, why it matters, and how Grepiac treats it.
Glossary / term definitionsMaximum oxygen uptake, how Grepiac captures it, and what it predicts.
Glossary / term definitionsTwo related but distinct concepts, and which one Grepiac uses where.
Glossary / term definitionsThe two main energy systems and what shifts the balance between them during exercise.
Glossary / term definitionsThe elevated metabolic state after exercise, what it means, and what it does not.
Glossary / term definitionsAdjusting carbohydrate intake to match training intensity, with one specific application: train low, race high.
Glossary / term definitionsThe single most important aero number for cyclists, what good looks like, and where it comes from.
Glossary / term definitionsWhat cadence is, how Grepiac captures it, and what good looks like in each sport.
Glossary / term definitionsFitness, fatigue, and form: what the numbers mean and how to read them.
Glossary / term definitionsThe number is real; treating it as a goal is the problem.
Glossary / term definitionsSevere glycogen depletion during long efforts, what it feels like, and how to avoid it.
Glossary / term definitionsWhy soreness is delayed, what it tells you, and what to do about it.
Glossary / term definitionsYou become good at exactly what you train. What that means in practice.
Glossary / term definitionsHow fast you lose fitness when you stop training, and how to limit the damage.
Glossary / term definitionsThe post-overload bounce that produces fitness gains. And what kills it.
EveryoneThe exact Coggan band definitions Grepiac uses when an athlete is set to the Coggan system.
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