The advanced settings, explained

Everything you can adjust lives in Settings. Here's what each one does, in plain English.

At a glance

A quick overview. Follow the steps below in the app.

Step by step

Tap the gear icon on the home screen to open Settings.
Scroll down. The most important settings are near the top. The rest are explained below.
Change one thing at a time, then use the app for a day or two to see if you like it.

Coach style slider: from 🌸 gentle to 🦇 brutal. It changes the tone of everything your coach writes, everywhere. The voice coach uses the same slider. “Let your coach swear” underneath stays off unless you turn it on.
Morning welcome: a short coach message when you first open the app. Pick the style, the earliest time, and tap Preview now. More here.
Read AI answers aloud: puts a Talk button on every AI answer. Auto starts reading each new answer as it arrives, so you can just listen. Off removes the button.

Advanced memory coaching: the master memory switch. On, useful things you tell your coach are remembered and used everywhere. Off, nothing personal is saved or used, anywhere.
Goal Freshness: allows the odd one-tap “is this still true?” question while a Grill me loads, so your plans stay built on what's true now. You set how many questions a day, and how long an answered one stays away.
Interrogation: goes through your whole questionnaire, empty boxes included, with up to 25 quick questions a day until your coach's picture of you is complete.
AI tidies what you say (under Coaching conversation): fixes misheard or mistyped words before they go in the box. Pain, sleep and mood stay exactly as you said them. “Use my words” switches back any time.

Just talk: every Grill me becomes hands-free. The mic starts listening by itself on each question.
Wake up and listen: the thumb-wiggle shortcut. Turn it off, pick its look, choose the voice, set the agent speed from tortoise to hare, and choose whether it flags clashes with your plan. More here.
Terminal controls: lets the home message box work as a command line (“switch to miles”, “undo”). Switch it off if you keep triggering it.
Add new activities for me: every new watch session is confirmed and put on your calendar automatically. The bell stops nagging, but you give up checking each one.

Usage & Limits: what you've used this month and what your plan allows.
Km / Miles: the master unit switch for the app and your coach.
Help ? buttons: hides or shows every ? button in the app. Turn them off once you know your way around.
Smaller switches: Planned-vs-actual (your coach compares what you did against the plan), Grill me on/off, Auto-name new activities, Weather on activities with a default location, Share-to-Strava text, and “check my calendar” (asks about planned days you never recorded).
Next-gen home (preview): a fresh look with one clean frame for every widget. Hold any widget to customise it.

If your coach feels too soft or too harsh, move the coach style slider one notch and see how the next analysis reads.

Turning memory off and losing your coach's personality. Off really means off, everywhere. Grill me stops using your history, plans stop knowing your rules, and the memory page sits empty. If your coach suddenly feels generic, check this switch first.
“The app keeps asking me questions.” That's Goal Freshness and Interrogation doing their job, but you set the pace. Turn the daily numbers down, or turn them off, rather than ignoring the questions. Ignored questions come back.
“It changed my words.” That's the AI tidy-up. Tap “Use my words” on that message, or switch the setting off for good. Your exact words are always kept underneath.
Regretting automation. “Add new activities for me” links recordings to plans without you checking them. If your calendar starts looking odd, that's the first switch to look at.
Hunting for a setting. The voice coach's style is on the main coach style slider. The agent's speed and voice are under Wake up and listen. The dashboard's charts are behind the dashboard's own sliders icon. When in doubt, the ? button on any screen says where its switches are.