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What is Nike+ Training Club?

Nike+ Training Club (N+TC) is a training app with more than 100 full-body workouts for you to complete any time, anywhere, either individually or as part of a tailored program. The workouts are developed by a Nike professional trainer, inspired by world-class athletes and based on years of Nike research. Each workout is made up of carefully considered drills and aimed at helping you get lean, toned or strong. They can be completed in 15, 30 or 45 minutes, and each will tell you the approximate calories you’ll burn and the approximate NikeFuel you’ll earn.


What type of training does the app offer?

N+TC offers functional training - a type of exercise that trains the whole body to perform better. It works to develop better muscular balance and joint stability and reinforces the body's ability to move freely during any activity. It aims to strengthen everything from your core to your back, upper body and lower body. The app also offers some gym, high-intensity and studio-based workouts such as yoga.


Who designs the workouts?

N+TC workouts are designed by SPARQ's Marie Purvis, an international trainer-of-trainers with a Bachelor of Science in Exercise Physiology, a personal trainer certification, and a roster of clients that include professional athletes and non-athletes of all ages. SPARQ is Nike’s athletic performance division. For more information, please visit SPARQ. A select group of other personal trainers have also been invited to create N+TC workouts in collaboration with Marie.


How do I know if the app is right for me?

N+TC is a functional training app with workouts that are designed for women but also ideal for men, from the performance athlete to those looking to get in shape. Workouts range from beginner to advanced, and from 15 to 45 minutes, so you can choose the level and duration that works for you. There are also different types of workouts - some with more cardio while others have more weights, so you can choose a style that suits you.


Will I need special equipment?

Some N+TC drills are designed to be completed with equipment, most commonly dumbbells or a step-up box. Using them as instructed will help you get the maximum benefit from your workout, but if you don't have access to them, you can complete the drills without them.


Does N+TC detect my movement?

N+TC provides standardized estimates of calories and NikeFuel for each workout. These approximations are based on our testing of the workouts and don’t change based upon your individual usage of the N+TC app. N+TC does not track movement in the way that Nike+ FuelBand SE or Nike+ Running do.


What is the difference between this and the last version of the app?

Our new app has been designed to give you a better and more complete training experience. All the workouts have been evaluated and some have been improved. The addition of four-week programs helps you work towards a longer-term goal, and you can now customize and rate your workouts. Instead of badges, your training progress is tracked through milestones. Bonus athlete and reward content is now available to everyone, and will be added to every season. These are just a few of N+TC's new and exciting features.


Why have you called this version Nike+ Training Club?

The app as a whole is a significant evolution of the Nike Training Club experience and is connected to Nike+ in several ways. For example, you can use the Nike+ Running app as part of your training program and have your running minutes added to your N+TC total. You'll also find approximate NikeFuel earned and calories burned for every workout in the app. Plus, if you have the Nike+ FuelBand SE, you'll be able to tag your N+TC sessions in the Nike+ FuelBand app.


Which languages is N+TC available in?

N+TC is available in US and UK English, French, Spanish, German, Italian, Russian, simplified Chinese and Japanese and is controlled by the language settings in your phone.

If you do change the language on your phone, you will need to download the N+TC workout content again to match the new language.






How can I download the app?

You can download N+TC from the iTunes® App Store for iPhone® and iPod Touch®, or from Google Play™ for Android™ phones. You'll need Wi-Fi or a mobile internet connection (if you have enough data; if not, you might be charged by your network provider).

All workout content needs to be downloaded separately, even if you have downloaded workouts in previous versions of NTC. You can choose to do this all at once (which is best done over a Wi-Fi connection) or one by one (which can be done over mobile internet or Wi-Fi if you have limited memory) and can change this in the ‘Settings’ tab. If you specifically choose to download content over mobile internet when downloading your first workout, the download will pause if you lose connection, and will restart again when reconnected.


Is Nike+ Training Club free?

Yes. The app is free to download and to update. However, please be aware that downloading the app over mobile internet may incur a cost, which is not associated with Nike. For more information, please see 'What type of internet connection do I need?' below.


What type of phone do I need?

N+TC is optimized for iPhone 4S and all later models, as well as iPod Touch and all touch-screen Android phones released from 2011. We're sorry, but if you have an earlier model iPhone, you won't be able to download it. The N+TC iPhone and iPod Touch apps are optimized for iOS 6 and onwards, and the N+TC Android app is optimized for version 4.0 and onwards.


Can I switch between Android and iOS?

Yes. As long as you're connected to the internet and logged in with the same username and password on both devices, your training minutes will sync automatically.


How much data will N+TC take up on my phone?

The N+TC app contains hundreds of drills and visual and audio guides. The app itself is approximately 50MB. However, if you choose to download all the workouts, this will bring the total to around 500MB. Before downloading, please ensure your phone has enough memory.


How do I upgrade my app?

If your iPhone is set to update apps automatically, N+TC will update without you having to do anything. If not, it will be added to your list of app updates in your App Store℠. All you need to do is tap the ‘Update’ button.

For Android, tap on the upgrade notification in your notifications tray.






How do I choose a workout that's right for me?

All N+TC workouts are designed to help you get lean, get toned or get strong. Using the descriptions provided, you should be able to choose the goal that's right for you. Once you've chosen a goal, you can then choose to do a beginner, intermediate or advanced workout. You can preview the drills in each workout before you start so you'll know what to expect and collect any equipment you might need. You can also customize certain workouts by swapping out some drills for an alternative.


How do I download a workout?

From the home screen, select 'Get Workout', choose your goal, ability level and workout, and tap 'Download’. The first time you tap this, you'll be given a choice to download the single workout or all workouts. You can also download all workouts from ‘Settings’, through the main navigation. Once a workout is downloaded, you can complete it without internet connection. The only way to delete a workout is to delete the app and re-download it entirely. All other workouts will be lost.


How do I find my most recent workout?

When you first open the app, you'll be able to start your last workout from the homepage by tapping 'Quick Start'. You also can see all your previous workouts by choosing ‘Workouts'.


How can I customize my workout?

Certain N+TC workouts can be customized by swapping selected drills for an alternative, but this must be done before you begin the workout. First, choose a workout, then tap 'Customize Workout'. You'll then see a list of the workout drills. Tap 'Edit' and the customizable drills will be highlighted.


Why can I only customize some of the workouts?

Customizable drills have been specially chosen, as they are generally more difficult to complete when injured, require more equipment, or are not as popular as others. Therefore we have given you the opportunity to switch these out for ones you may prefer. We have limited this to two per workout to ensure you still benefit from the expertise of Nike Master Trainers and the drills they have specifically chosen to give you maximum results, while also allowing you to make the workout more personal.


Can I skip or replay a drill in my workout?

Once you've started a workout, you can’t skip over a drill or replay your last drill - you can only pause.


How do I control my workout music?

To set music, first choose a workout and tap 'Set Music'. Alternatively, during a workout, tap the musical note icon in the top-left of your screen, which will enable you to select music from iTunes® or MediaPlayer for Android, adjust the volume or skip tracks. You can play songs purchased via the Google Play™ store, Spotify® or any other music app alongside N+TC, but will not be able to control tracks from inside the app.


Will I have enough time to move between drills?

Where the transition between two drills requires extra time to get into position, an automatic countdown has been inserted. There is a double beep to signify the start of this transition period, and a single beep to prompt you to start the next drill.


How do I pause a workout?

As you work out, you’ll see a large button at the bottom of the screen that can be used to pause your workout. When you’re ready to begin again, press ‘Resume’ in the center of your screen.


What happens if my workout is interrupted e.g. by a phone call?

If you receive a phone call during your workout, or exit the app for any reason, the workout will automatically pause. When the call ends or you re-enter the app, you'll see an option to 'Resume'.


What happens if I don't complete a workout?

As long as you are more than one minute into your workout, your minutes will be added to your training total.


How do I sync my minutes?

Your workout minutes sync with your Nike+ profile and are added to your training total automatically, as long as you have a Wi-Fi or mobile internet connection.


What are milestones?

Milestones are awarded automatically when your training total reaches specific minute markers, or when you complete a program. You can view all the milestones you've achieved at any time in 'Trophies', which can be found in the navigation menu.


Why should I rate my workout?

Your workout ratings give us important information about the workouts you do and don't like, which helps us continue to improve your experience with Nike+ Training Club.


Can I save my favorite workout?

Once you've completed a workout you are given the option to save the workout to your 'Saved' workouts list for easy access on the 'Workouts' tab.


What is NikeFuel?

N+TC gives you the approximate NikeFuel you would earn for each workout. For more information on NikeFuel, visit here:






How will I know which program is right for me?

The app's four-week programs are designed to help you work towards one of three long-term goals: get lean, get toned or get strong. Using the descriptions provided, you should be able to choose the goal that's right for you. Once you've chosen a goal, you can then choose to do a beginner, intermediate or advanced program. You can preview the workouts before you start so you'll know what to expect.


How do N+TC programs work?

N+TC programs are created by Nike SPARQ and have been specifically designed to give you maximum training benefit. Your program starts as soon as you complete the first workout. It will run for four weeks and cannot be paused. N+TC programs cannot be customized, however some individual workouts in the program may have customizable drills. See 'How can I customize my workout?' in the 'Doing an N+TC workout category'.

You can still do N+TC workouts alongside your program, and the minutes will be added to your training total as normal.

You can only do one program at any one time.


How do I access my program information?

You can access your program information through the 'View Program' button on the home screen or the ‘Program’ tab in the main navigation menu.


Can I do a previous or future workout in my program?

If you've missed a workout, you will not be able to complete it, but can find the workout in the app and complete it alongside your program. It will not be counted towards your program but the minutes will be added to your training total.

When you select a future workout, you'll be able to view the drills it contains. However, it will only be recognized as 'complete' when finished on the day indicated in the program.


Can I do my program from more than one device?

No. While your total minutes are synced to your Nike+ account across all your devices, your program information is stored on your phone, so you can only complete program workouts from a single device.


Can I do another activity instead of running?

Nike SPARQ has developed programs that include running sessions to give you maximum results. There is nothing to stop you from doing another cardio activity instead of running. However, there is no way for a program to recognize this or add the minutes to your training total.


I’ve reinstalled the app/I’ve got a new phone. Why do I need to restart my program?

Although your total minutes are synced to your Nike+ account, your program start date and progress is stored on your phone. So if you replace your phone, or if you have to reinstall the app for some reason, you'll lose this data.






Do I need to use Nike+ Running?

Using Nike+ Running with an N+TC program is optional, but if you choose to use it, it can help you get more from your run. You'll be able to map your run, track distance, pace time and calories, and get motivation from your friends. Your minutes from your run will also be added to your N+TC training total. Only minutes run during an N+TC program will be credited to your N+TC minutes total.


How do I start using Nike+ Running?

When you start an N+TC program, you'll be prompted to use Nike+ Running. If it is not installed, you'll have to download the Nike+ Running app. Tap on the ‘Download’ button and it will take you to the App Store or to Google Play.


How do I stop using Nike+ Running?

You can opt out of Nike+ Running at any time by going to the ‘Settings’ tab in the main navigation. This won't affect your program progress, but your running minutes won't be added to your training total from then on.


Can I sync minutes with another running app?

No. Your runs will only count toward your N+TC training total when synced with Nike+ Running.


How do my Nike+ runs count towards my N+TC training total?

When you go for a run with Nike+ Running, your minutes are automatically added to your N+TC training total. If you run for longer than the program states, all minutes will be added. However, if you complete more than one run in a day, only the longest will be added to your training total. Please be aware that you need to be logged into Nike+ Running with the same Nike+ account as N+TC in order for your minutes to be transferred across.


Does N+TC take any other info from Nike+ Running?

No. The app only records your running minutes. To see the NikeFuel you've earned, the calories you've burned, and any other data from your run, you'll have to use your Nike+ Running app.


Why can’t I find my completed Nike+ Run on N+TC?

To see your completed Nike+ run, your N+TC app must be synced with your Nike+ account (see 'How to start using Nike+ Running') and you must be logged in to both apps using the same Nike+ account credentials. You must also have a Wi-Fi or mobile internet connection to ensure your runs are synced.






What's the difference between signing up with Nike and with Facebook®?

Signing up to N+TC directly requires you to create a unique Nike username and password. If you choose to sign up with Facebook®, your Facebook® and Nike+ accounts will be automatically linked to enable easy sharing.


Can I log in with any other social network accounts?

Currently, N+TC supports social login with Facebook®. In China, users will be able to login via Sina-Weibo and in Russia, Vkontakte.


How can I share my information on social networks?

You can share completed N+TC workouts, milestones and motivational messages. To share your workouts automatically, go to the ‘Settings’ tab from the main navigation and select 'Autoshare'. Or alternatively, you can share individual workouts after you complete them by tapping 'Share Workout'. Sharing is enabled through Facebook®, Twitter®, Sina-Weibo in China, and Vkontakte in Russia.


How do I opt out or disconnect from Facebook on N+TC?

N+TC does not require you to log in to Facebook®, so you don’t have to link it to your account if you don’t want to share your progress. You can disable Facebook® linking, or autosharing to Facebook®, at any time from ‘Settings’.






Why do I need to register?

Registering saves your workout data and minutes to a Nike+ account. This means that if you use more than one phone, or get a new one, you don't have to start from the beginning. It also means we can sync your N+TC workouts with Nike+ Running, and lets you share your workouts and milestones with friends. Finally, by registering, you're also helping us track how people use N+TC so we can continue to improve it and give you the best possible experience.


Why do you need my email address?

Your email address is unique to you, so it helps guarantee your account is secure. Having your email address also means we can congratulate you on milestones, ask your opinion and let you know of upcoming app developments. For more details of how we use your data, please check our Privacy Policy.


How do I opt out of Nike communications?

To unsubscribe and stop receiving messages from Nike, please change your settings from your Nike account or follow the instructions in the email, text message, notification or other message type. For more information, please visit our Privacy Policy here:


What does Nike do with my personal information?

Please visit our Privacy Policy to learn how Nike uses your personal information:


What should I do if I have problems logging in?

First, check to make sure your email address and password are up to date and spelled correctly (Nike+ passwords are a combination of letters and numbers, and must use both upper and lower case letters). If you're logging in with Facebook®, make sure your Facebook® account is linked to N+TC (go to Settings > Facebook®). If there is no issue with your login details, our servers may be experiencing temporary problems.


I’m trying to sign up, but it says I already have an account?

If you have registered for Nike+ previously, if you have a Nike+ device, or if you have purchased something from in the past, you may already have an account with us. Tap ‘Forgot Password’ and enter your email address for a password reminder. Or you can choose to register with a different email address.


I asked for a password reminder and it says my email address was not found?

If the email address you entered has not been recognized as a valid Nike+ email address, please check the email address entered or create a new account. Alternatively, tweet us your problem at


Can I use my N+TC account on more than one device?

Yes, your N+TC account can be used on more than one device. As long as you have an internet connection, your minutes will sync across all devices at the end of each workout.


Can more than one person use N+TC on the same device?

Yes, but you must use individual login credentials. Before logging out, make sure your workouts are synced (this happens automatically if you are connected to the internet), or you may lose unsaved minutes.


Why can't I see my N+TC minutes in my other Nike+ apps?

This functionality isn't currently available, however we are aware of this issue.


How do I log out?

You can log out from the ‘Settings’ tab (iOS) or from the overflow menu (Android), which is accessed through the main N+TC menu. Before you log out, make sure your latest workout is completed and synced, so any minutes are saved to your training total.





What else can I get from Nike Training Club?

NTC is more than just an app. It’s a women’s fitness community offering expertise, inspiration and motivation to help you achieve your goals. Join us on Facebook®. and Twitter® for news of upcoming app developments, training and diet insights, and details of live NTC classes. You can also buy the latest Nike looks straight from the app.


Will the app help me choose the right training gear?

N+TC gives you recommendations for training essentials: gear that will help maximize your performance and help you get better results. For your convenience, you can shop at directly from the 'Shop' tab in the navigation menu.


How can I find out what’s coming next for the app?

If you’re a registered user of the N+TC app, we will email you about any developments or updates. But you can also get app news, exclusive athlete videos and other content through Facebook® and Twitter®.


How can I find out if there’s an NTC class in my area?

NTC classes are currently limited to major cities. Follow us on Facebook® and Twitter® for details of any classes in your area.





What do I need to use the Dual Screen feature?

You will need a Chromecast media streaming device, a TV with a HDMI port and a Wi-fi network to connect it to. You can find details here:


How do I set up Chromecast?

Visit on your phone and follow the instructions to set up your device.


How do I cast a workout to my TV with Chromecast?

If you have successfully set up Chromecast you will see a Chromecast icon on the workout summary screen.


What if I don’t see the Chromecast icon on the workout overview screen?

Check that your phone is connected to the same Wifi network as Chromecast.


Do I need to change my Wi-fi router settings to use Chromecast?

Some Wifi routers have a feature called AP (Access Point) isolation. If this feature is enabled you will not be able to use Chromecast. To disable AP isolation consult your Wifi router’s user guide.


Can I use the Dual Screen feature when there is no Wifi?

No. You need a Wifi network to allow your phone to communicate with Chromecast.


What happens if there is a problem with my Wifi in the middle of a workout?

If your Wifi goes down your workout will end and you will be returned to the workout overview on your phone.


If I use the dual screen feature what will I see on my TV and my phone?

When using the dual screen feature the N+TC app on your phone becomes a controller for the Chromecast application on your TV. You can play, pause and end a workout from your phone. The Chromecast application on your TV will show you all the information you need for your workout including workout minutes, drill countdown and the next drill. The drill video will play for the duration of the drill.






What do I need to use the Dual Screen feature?

You will need Apple TV or a HDMI to iPhone cable.


How do I set up Apple TV?

Consult the Apple TV support site here -


How do I use the Dual Screen feature?

On a workout overview screen select the AirPlay icon and follow the on-screen instructions.


What if I don’t see the AirPlay button in the iPhone Control Center?

Check that your Apple TV is set up correctly and is connected to the same Wifi network as your phone.


Do I need to change my Wi-fi router settings to use Dual Screen?

Some Wifi routers have a feature called AP (Access Point) isolation. If this feature is enabled you will not be able to use AirPlay. To disable AP isolation consult your Wifi router’s user guide.


What happens if there is a problem with my Wifi in the middle of a workout?

If your Wifi goes down your workout will end and you will be returned to the workout overview on your phone.


If I use the dual screen feature what will I see on my TV and my phone?

When using the dual screen feature the N+TC app on your phone becomes a controller for the application on your TV. You can play, pause and end a workout from your phone. The application on your TV will show you all the information you need for your workout including workout countdown, drill countdown and the next drill. The drill video will play once at the beginning of each drill. You can replay the video on your TV from your phone and the workout will be paused.





I have an issue that isn’t covered here. Who can I talk to?

If you do not find the answer to your problem here, please write to us @nikewomen for support.