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FTP

FTP stands for Functional Threshold Power. In practice it’s a personal number, in watts, that represents a hard but sustainable effort for you — roughly the power you could hold for about an hour if you were fully fit and motivated.

VeloPrompt uses your FTP to scale workouts. Intervals are often described as percentages of FTP (for example 90% or 110%). That way the same workout is hard for a beginner and hard for a racer — each against their own number.

• Set too high → every session feels brutal.
• Set too low → sessions feel too easy and don’t train you.
• Don’t know it yet? Start around 125 W, or take the FTP Ramp Test in the app.

You can edit FTP anytime in the app under You → Profile.

ERG mode

ERG (ergometer mode) is how a smart trainer holds you at a target power. The app sends a wattage; the trainer keeps adjusting resistance so your output stays there. You don’t chase the number — you keep pedaling, and the trainer manages the load.

Your job is a steady spin; the trainer’s job is the watts. Keep turning the pedals through the interval — if cadence falls off a cliff, resistance piles on and the next stroke gets much harder. When a new target kicks in, keep spinning smoothly and give the trainer a few seconds to catch up.

AI Ride

Type (or dictate) what you want in plain language — for example “30 seconds hard, 90 seconds easy, ten times” — and VeloPrompt builds a structured workout with power targets based on your FTP.

Needs a connected smart trainer and a signed-in account (so the workout can be generated and, if you want, saved). You can tweak the result before you start.

Quick Ride

The straightforward “hold this power” session. Choose a target (as watts or % of FTP), a duration, and optional warm-up / cool-down. Good when you already know the shape of the ride you want.

Free Ride

No fixed intervals. Pedal, and change the target watts whenever you like — up for a surge, down to recover. Useful for openers, cooldowns, or just spinning.

HR Mode

Ride by heart rate instead of a fixed wattage. You set a beats-per-minute band; the app nudges trainer power up or down so you stay in that band as best it can.

Requires a paired Bluetooth heart-rate strap or Apple Watch from the You tab (see Apple Watch below). Power still matters — ERG is how the trainer responds — but the goal is the heart-rate window, not a single watt target.

Apple Watch

VeloPrompt can use your Apple Watch for heart rate in HR Mode. The phone starts a short workout on the Watch; heart rate streams back to the iPhone app. You do not need to open the Watch app by hand every ride — start pairing from the phone.

First-time setup (especially TestFlight)

1. Install VeloPrompt on the iPhone (App Store or TestFlight).
2. Install the companion Watch app. On TestFlight this is often manual:
   • iPhone Watch app → My Watch → find VeloPrompt → Install, or
   • iPhone TestFlight → VeloPrompt → Show App on Apple Watch (wording can vary).
3. Wear the Watch and keep it unlocked.
4. On iPhone open VeloPrompt → You → heart rate → Apple Watch (or equivalent “Connect Watch” control).
5. Grant Health access when iOS asks (heart rate / workout as prompted). You can change this later in iOS Settings → Privacy & Security → Health → VeloPrompt.

Each ride

1. Wear and unlock the Watch (raise your wrist if the screen is dark).
2. End any other Watch workout first (for example TrainerDay or Outdoor Run). Another active workout can block VeloPrompt from starting.
3. On the phone, choose Apple Watch as the heart-rate source, then start HR Mode as usual. The Watch face should wake and show heart rate; the phone should leave “Connecting…” and show bpm.

Heart rate used during a ride is treated like other ride fitness data — see the privacy policy.

Invite codes

Signed-in riders get an opaque invite code under You. Share it (or a link like https://veloprompt.app/r/YOURCODE) so friends can copy the code and enter it once after they sign in — or on the welcome screen the first time.

While VeloPrompt is TestFlight-only, the invite page tells friends to install via TestFlight and copy the code — it does not send them to the App Store. No rewards or credits yet. Codes only record who invited whom. You can enter a friend’s code only once; you cannot change it later.

FTP Ramp Test

A short protocol to estimate your FTP without pacing a long time trial. After an easy warm-up, target power steps up every minute until you can’t hold it. Tap End, and VeloPrompt estimates FTP from your best minute of the effort.

Most riders finish in about 10–20 minutes. Connect your trainer first, warm up honestly, and go as far as you can — stopping is the data, not a failure.

Favorites

Save Quick or AI rides you want to repeat. After building a workout, use Save to Favorites, then restart it later from the Favorites tab without rebuilding it.

Plans

A multi-workout program toward a goal (build fitness, race prep, consistency, and so on). Describe what you’re training for; the AI proposes a series of sessions you can follow one by one.

Sign-in is required so the plan can be stored and progress remembered across sessions.

History

Your completed rides — how long you rode, power, and related summary stats. Sign in to save rides; without an account you can still ride, but sessions won’t appear here later.