Health & Safety and Data Privacy

HQ is not medical advice

HQ is a training and wellbeing tool. Its plans, charts, scores, estimates and suggestions are not medical advice, diagnosis or treatment, and HQ is not an emergency monitoring system. Readings from a watch, a ring or a scale can be late, incomplete or simply wrong, and a number that looks alarming is not a diagnosis.

If you feel unwell, seek advice from a qualified health professional. If you think you are having a medical emergency, call your local emergency number.

Before you train

Only start a plan if you are healthy enough to exercise, or have checked with a doctor first. If you are returning from injury or illness, are pregnant, or have a condition affected by exercise, speak to a health professional before starting.

A plan is a suggestion, not an obligation. A session you are too tired, sore or unwell for is a session to skip or shorten, and doing so is not a failure — it is the point of training by feel as well as by numbers.

While you train

Stop and seek medical help if you have chest pain or pressure, severe breathlessness, an irregular or racing heartbeat at rest, dizziness or fainting, sudden severe pain, or confusion.

Build up gradually. Most training injuries come from doing too much too soon rather than from one hard session, and a plan that jumps because you missed a week is a plan to adjust.

Breathwork

Breathwork changes your heart rate and blood gases quickly, and can make you light-headed or faint. HQ asks you to confirm this part before your first class, and asks again when it changes.

You confirm that

• You are 18 or older.
• You are not pregnant.

Never practise while

• Driving, riding or cycling
• Operating machinery or tools
• In or near water: the bath, a pool, the sea
• At a height, or anywhere a fall could hurt you

Always

• Sit or lie down somewhere safe and comfortable, where feeling light-headed would not put you at risk.
• Stop at once and breathe normally if you feel dizzy, faint, tingly, anxious or stressed, or have any pain or discomfort.

Talk to your doctor before you begin if you have, or have had

• High blood pressure
• Epilepsy or seizures
• Diabetes
• Schizophrenia or psychosis
• Uncontrolled hyperthyroidism
• Chest pain or heart problems
• Sickle cell anaemia
• Cancer
• An arterial aneurysm
• Kidney disease
• Panic disorder or anxiety
• Severe sleep apnoea
• Any other cardiovascular condition

Asthma: go easy on fast and power breathing, keep your reliever close, and skip classes marked Intense if they bring on symptoms.

HQ’s classes are general wellbeing practice. They are not medical advice or treatment.

Your health data

To plan your training and show how you are responding, HQ processes:

• Your account: name, email address and the language you use HQ in.
• Your training: the sessions on your calendar, what you record, how hard it felt and your notes, and your plans and classes.
• What you choose to connect: workouts, heart rate, heart rate variability, sleep, recovery, steps and body weight from Oura, WHOOP, Garmin, Fitbit, TrainingPeaks, Withings or Renpho, and from Apple Health or Health Connect on your phone. Only what you allow is read.
• Your breathwork: the classes you do, your BOLT scores and, if you connect a device, your heart rate during a class.
• Your location, in the phone app, only while you record an outdoor session, so the session has its route.

Much of this is health data. HQ uses it only to run the features you use: your calendar, your plans, your charts, the player and your coach’s view. It does not sell it, does not use it for advertising and does not show you ads.

Where it is processed

HQ’s servers and database are hosted by Hetzner in Germany. What you record, and what HQ reads from the services you connect, is stored there.

Some companies process parts of it for HQ, only to provide their service: Stripe for payments, an email delivery service for the email you ask for, and, when you use an AI feature, Anthropic, or OpenAI or Anthropic if you add your own key, which receive what that request needs, such as your recent sessions. Some of these companies are based in the United States.

A service you connect, such as your watch’s or ring’s, keeps its own copy of your data under its own terms and privacy policy.

Who can see it

You. A coach, only after you accept their invitation, and then only your sessions, your calendar and your fitness, fatigue and form; ending the coaching ends that access. A gym you belong to: your membership, bookings, check-ins and purchases there. Anyone with a share link you make.

Your choices

Disconnect any service in Connections and nothing more is read from it. Export your workouts and health metrics at any time. Delete your account in Settings, on the web or in the phone app, and your health data is deleted with it.

The privacy policy has the rest: everything HQ collects, how long it keeps it, and how to export or delete it. Read the privacy policy

Where you agree to this

Creating an HQ account agrees to this information together with the terms of service and the privacy policy. HQ records which version of each you agreed to, when, and where.

If you had an account before this information was published, or it changes in a way that matters, HQ asks you once, the next time you sign in, on the web or in the phone app.

Breathwork asks for its own agreement before your first class, to the breathwork part above. Agreeing to this page does not replace it.

You can decline. Without agreeing you cannot keep using HQ, so declining signs you out; nothing in your account changes, and you can delete it at any time. Declining only the breathwork agreement keeps the classes closed; everything else still works.

Terms of service Privacy policy

Questions

Write to hello@hq.training.