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Which team should I pick?

There are three to chose from, Instinct which is yellow, Mystic which is blue and Valor which is red. Professor Willow will give you the big spiel about how one is different from the other, but all you need to work out is what colour your mates are and where the gyms nearest to you are. Picking the same colour as a close group makes attacking and taking over rival gyms a lot easier. You can scope out a gym from any distance away as long as you can see it on the in-game map.