Open Login
Go to Login and choose manual archive import for first-time ZIP onboarding, or Strava Connect for last-3-years history and future sync.
Beta setup
Choose Strava Connect or archive import
New athletes can connect Strava to import the last 3 years of supported activities. Use manual archive import when you need older history, ZIP completeness, or a no-OAuth setup. Manual profiles still use the invite code, original Strava export ZIP, and recovery code.
Enter invite details
Enter the athlete name, email, and beta access code from the coach.
Upload training files
Upload the original Strava export ZIP for manual onboarding. Use FIT/FIT.GZ files only as a fallback or for later gaps. TCX and GPX archive entries are not imported.
Save the recovery code
After import, save the one-time recovery code. Later login works by email magic link or recovery code.
Good things to know before importing
- Keep the browser tab open until the upload is accepted and the completion page appears; model processing may continue after that.
- Start with the original Strava ZIP so Keystone can use archive metadata. Settings archive import is currently a last-3-years bulk reload; first-time manual onboarding can use the full ZIP.
- Some archive entries can be skipped when they are unsupported, oversized, or unreadable.
- Trainer altitude and altitude history improve indoor-ride normalization. Set outdoor/home altitude separately in Settings when target watts should reflect a home base.
- Resting HR, max HR, lactate test values, and physiology anchors are helpful but can also be reviewed later in Settings.
- For Aero Lab and Course Plan, a ride needs outdoor cycling data with power, speed, elevation, and route GPS. Read-only guest links do not expose route tools.
Start here
The normal review loop
Most days, Keystone should be used in this order: import the ride, check the Dashboard for current state, open Daily Snapshot for the selected ride, inspect full ride detail when something needs proof, then use Trends for historical context.
Create a beta profile
Start from Login. Manual archive import is the most complete first-time ZIP path; Strava Connect imports the last 3 years and supports future sync.
Check the Dashboard
Start with Dashboard for current LT1/LT2, load direction, durability watch list, meaningful changes, data gaps, and inspection priorities.
Open Daily Snapshot
Use Daily Snapshot for one selected ride: what the file showed, evidence quality, zones, ride trace, and the link to full detail.
Use Trends for context
Trends shows threshold history, power-duration changes, durability, heat exposure, zones, wellness, and high-intensity reserve over time.
Where things live
The app is intentionally split by question. Dashboard answers where things stand today. Daily Snapshot answers what a selected ride showed. Activities answers what happened across the training log. Trends answers how physiology changed over time. Settings answers what assumptions, manual imports, beta limits, and optional connections feed the model.
Dashboard
Current LT1/LT2, load direction, durability watch list, meaningful changes, data quality gaps, and inspection queue.
Daily Snapshot
Selected-ride interpretation: load, best powers, durability, evidence quality, zones, ride trace, altitude context, and full-detail link.
Activities
Calendar and activity library with ride detail pages, streams, intervals, heat tags, lactate, nutrition, and activity QA.
Trends
Guided longitudinal analysis for thresholds, power-duration, high-intensity reserve, durability, heat, zones, wellness, and running context.
Settings
Profile assumptions, altitude, lab tests, beta onboarding/imports, optional connections, running profile, and model reruns.
Model literacy
How to read the main metrics
Keystone separates raw evidence, physiology-adjusted current values, and display interpretation. That keeps the headline useful without hiding the audit trail.
LT1
The aerobic threshold estimate. Keystone treats this as fresh, non-fatigued aerobic capacity, not late-ride durability decay.
Use it to pace easy endurance, heat work, long aerobic rides, and the top of truly controlled all-day riding.
Engine LT2
Keystone's threshold-power estimate. It is intentionally not labeled as FTP, CP, or MLSS because those are related but not identical ideas.
Use it as the high-end anchor for threshold work, high-intensity reserve, power zones, and hard effort interpretation.
Sea-level equivalent power
Power normalized for altitude strain. It answers: what would this effort roughly be worth at sea level?
Use SLE watts when comparing Boulder/altitude rides to sea-level history. Heart rate is kept as observed physiology in canonical thresholds.
High-intensity reserve
A marker for work you can do above engine LT2 in hard efforts. Extreme historical values are flagged as anchor-review signals.
Use it to track punch, VO2-style capacity, and whether older LT2 estimates were probably under-anchored.
Durability
How the power/heart-rate relationship changes late in long rides after accounting for workout structure and nutrition context.
Use it to separate true endurance durability from hard intervals, altitude strain, heat, fueling risk, or sodium risk.
Heat and nutrition
Heat tags, carbs, sodium, fluid, and caffeine help Keystone explain why a late ride looked strained.
Log ride totals so durability flags are interpreted against moving-time fueling and sodium rates instead of guessed from the file.
CdA and Course Plan
Aero Lab estimates apparent CdA from outdoor cycling rides with power, speed, elevation, and weather context.
Use saved CdA analyses as inputs for Course Plan. Treat weather and speed-banded CdA as assumptions to inspect, not hidden truth.
How to
Common workflows
These are the practical moves that keep the model honest and make ride review faster.
Import a ride
- For beta onboarding, create the manual profile with the invite code and upload the original Strava export ZIP.
- Save the recovery code shown after import; it is the backup way to open the profile from another device.
- Use Activities to confirm the key streams are present: power, heart rate, altitude, and cadence when available.
Start after import
- Keystone may still be processing streams, thresholds, durability, history, and ride labels after the completion page appears.
- Open Dashboard for the current state and Daily Snapshot for the selected ride.
- Review Settings if the athlete has lab anchors, different trainer altitudes over time, or missing HR assumptions.
Review a new workout
- Start with the interval set and stream chart on the ride page.
- Check threshold impact and whether the workout created new LT1, LT2, or high-intensity evidence.
- If the ride had structured hard work, read durability as context rather than as a simple raw HR drift score.
Add lactate readings
- Open the ride detail and enter the reading power, heart rate, lactate value, and timing notes.
- Recent low lactate can lift LT1 conservatively after the model reruns when it proves a power is still aerobic.
- Add protocol notes: warmup, stage length, device, heat start, fueling/glycogen state, and whether the sample was before heat exposure.
Run Aero Lab and Course Plan
- Open an outdoor cycling ride with power, speed, elevation, and route GPS.
- Use Aero Lab to compare energy-balance and virtual-elevation CdA, then save the useful analysis.
- Use Course Plan for route-gated course planning; compare no-wind, selected weather, fixed CdA, and speed-banded CdA scenarios.
Log fueling and sodium
- Enter ride-total carbs, sodium, fluid, and caffeine on the ride detail.
- Keystone calculates rates from moving time so long stops do not dilute your intake picture.
- Durability attribution uses logged nutrition as context, but does not infer exact intake from a ride file alone.
Share read-only access
- Use a generated guest link when someone needs to inspect your profile without account access.
- Read-only sessions can view dashboards, activities, trends, and help content.
- Edits, uploads, syncs, settings, reruns, heat tags, lactate edits, and nutrition edits are blocked.
When lab data matters
Recent lab or manual anchors can govern active LT1 and engine LT2, while field estimates continue updating beside them. Lab gravity fades with age, so the app can explain when a test is evidence versus an override.
When fueling matters
For long rides, nutrition can explain late cardiac cost. Logged carbs and sodium move durability attribution from unknown to useful.
When sharing matters
Guest access is read-only by design. Beta memberships let owners and coaches work across assigned athletes without turning a guest link into account control.
FAQ
Frequently asked questions
Practical answers for beta athletes: how to import data, what keeps running in the background, how to read model changes, and what access controls mean.
Getting Data Into Keystone
Should I start with Strava Connect or a Strava archive ZIP?
Use manual archive import when the goal is the most complete first-time ZIP onboarding or no-OAuth setup. Use Strava Connect when you want the easiest last-3-years import and future sync. If you use both, make the archive the source for the bulk first import and Strava the future-sync connection.
What does Strava Connect import?
Strava Connect imports supported cycling, running, and swimming activities from the last 3 years. It is intentionally capped so beta onboarding does not try to ingest unlimited history through Strava API limits.
Why does Keystone prefer the archive ZIP for big histories?
The archive ZIP avoids Strava API daily read limits and gives Keystone file-level activity data plus archive metadata. It is the safer path for a large first beta import.
Do I need to download my entire Strava archive if Keystone only imports 3 years?
Yes. Strava gives you the archive as a full ZIP. Settings archive import is currently scoped to the last 3 years; first-time manual onboarding can use the original ZIP for a fuller beta backfill when that is the chosen setup path.
Where do I request my Strava archive?
On desktop Strava, open https://www.strava.com/athlete/delete_your_account and use the Download or Delete Your Account section to request the archive. The page name is awkward, but that is where Strava exposes archive downloads.
What file should I upload?
Upload the original Strava account export ZIP. Use individual FIT or FIT.GZ files only when the ZIP is unavailable or for later gap fills. TCX and GPX archive entries are skipped today.
Can I upload two archive ZIPs at once?
No. Wait for the active archive import to finish before uploading another ZIP. This prevents a second large upload from replacing the in-progress import queue.
Can I upload an archive after I already connected Strava?
Yes. Open Settings and use Strava Archive Import. Keystone imports the archive onto the current athlete profile and leaves Strava Connect active for future sync.
Will archive upload duplicate activities already imported from Strava?
It should not. Keystone checks for existing activities around the same start time and reuses them instead of creating duplicates.
Processing And Progress
Can I close the browser after authorizing Strava?
Yes. Once Strava authorization succeeds, the import job is stored server-side. Your laptop and Wi-Fi do not need to stay online for the background import to continue.
Can I close the browser during archive upload?
Keep the tab open until the ZIP upload finishes and Keystone shows the completion/progress page. After the upload is accepted and queued, background import and model processing can continue server-side.
Why is my import taking hours?
Large histories can contain hundreds or thousands of activities. Strava API imports are paced by API read limits. Archive imports still need to parse FIT files, write streams/laps, dedupe, and then run model recompute.
What happens after the raw activities import?
Keystone queues model work: activity derived data, thresholds, historical snapshots, HR anchors, durability features, and threshold-impact annotations. Dashboard and Trends can continue improving after the activity count stops changing.
Why do I see skipped files or activities?
Skipped items are usually unsupported sports, older-than-window archive entries, duplicate activities, empty streams, oversized files, or file types Keystone does not import yet. Skips are expected in Strava archives.
What if the import fails?
Keystone records failed queue jobs for review instead of hiding them. Most transient Strava/API failures can be retried; file-specific archive failures usually mean that one entry was unsupported or unreadable.
Model Interpretation
When should I trust the metrics after a new import?
Wait for the completion/progress page to say the model work is complete. Early dashboard values can be useful, but thresholds, Trends, durability, and activity labels are more reliable after recompute finishes.
A threshold changed after I edited lactate, heat, or nutrition. Is that expected?
Yes for lactate and model-triggering edits. Lactate readings are evidence, not instant threshold replacements: low lactate can conservatively lift LT1 after the model reruns, with caps and provenance. Heat and nutrition edits change interpretation context and may require a model rerun when they should affect downstream rows.
Why did a hard late ride not lower LT1?
Canonical LT1 represents fresh aerobic threshold. Late cardiac cost is preserved as durability evidence, not treated as a direct downward vote on LT1.
Why does LT2 history sometimes get re-anchored?
A strong 20-minute effort can reveal that the previous LT2 estimate was too low. Keystone can backcast recent prior weeks with confidence limits rather than showing a fake one-week physiology jump.
Why did field HR update when the active anchor did not?
Field estimates are kept fresh for comparison, but lab or manual HR anchors can still have active precedence. Keystone shows both so the audit trail is not hidden.
Why do I see raw and display versions of some metrics?
Raw values are kept for audit. Display values may apply physiology guardrails, confidence labels, or interpretation caps so the app does not overstate an uncertain model fit.
Aero Lab And Course Plan
What does a ride need for CdA analysis?
Use an outdoor cycling ride with power, speed, elevation, and enough steady data. Weather and air density matter, so Keystone reports apparent CdA rather than pretending it is a lab-perfect value.
What are energy-balance and virtual-elevation CdA?
Energy balance estimates the drag needed to explain power and speed over a segment. Virtual elevation checks whether a CdA value makes the reconstructed elevation profile behave plausibly. Agreement between the two is more useful than one isolated number.
Why does Course Plan require route GPS?
Course Plan needs route distance, grade, heading, and weather exposure. Guest/read-only views and privacy-trimmed contexts do not expose route tools.
What is speed-banded CdA?
It lets apparent CdA vary by speed so slow climbing segments and very fast segments do not inherit one flat race-position number. The segment table shows effective CdA so the assumption stays inspectable.
What if historical or forecast weather is unavailable?
Keystone falls back to altitude-estimated no-wind assumptions and shows a warning. For manual weather, leaving rho blank uses course-altitude density; enter measured rho only when you have a trusted value.
Accounts, Access, And Privacy
What if I lose the recovery code?
If an email was saved on the manual profile, request an email magic link from Login. If that fails, ask the coach/admin to help regenerate access.
Can a coach or friend edit my data from a guest link?
No. Guest links intentionally create read-only sessions. They can view dashboards, activities, trends, and help content, but cannot upload, sync, edit, rerun models, or change settings.
Can I disconnect Strava later?
Yes. Settings includes Strava disconnect controls. Disconnecting stops future Strava sync, but existing imported activities remain in Keystone unless an admin removes them.
Does Keystone import every sport from Strava?
No. The beta-supported set is cycling, running, and swimming. Other sports may appear in Strava or in the archive but are skipped unless support is added later.
Next step
Use the app from the question you are asking.
Current-state review starts on Dashboard. Ride-level interpretation starts in Daily Snapshot. Training-log cleanup starts in Activities. Long-term physiology interpretation starts on Trends. Assumptions, lab data, beta imports, and connections live in Settings.