It has been a busy month. Here is what changed since the last update.
Smarter analytics
The Analytics page now goes well beyond basic fitness charts. I added five new training science metrics that help you spot problems before they become injuries or plateaus.
ACWR tracking compares your 7-day load against your 28-day average. When spikes go above 1.5, the system triggers automatic load reduction to lower injury risk. Training monotony flags when your daily load variation is too low, which is a known risk factor for overuse injuries. Load-recovery ratio catches weeks where your training load is outpacing your recovery capacity.
On the aerobic side, Efficiency Factor trending now monitors your NP/HR ratio across endurance sessions so you can track aerobic fitness changes over time. And the new consistency index tracks how well you follow your planned weekly TSS targets, week by week.
Your plan, your way
The training plan is now fully editable. You can move workouts to different days, delete sessions, or change the sport and category. Your manual edits survive when the plan regenerates on Sunday.
The new Training Demand slider lets you choose between Easy, Moderate, Demanding, or Aggressive. TSS targets update instantly across the entire plan when you move it.
No race on the calendar? The new goal templates let you pick from General Fitness, Return to Sport, Off-Season Base, Weight Management, and more. Each comes with its own phase model and duration. You can also tap any future day to create a blackout day, and the planner will redistribute your training around your time off.
Finally, there is a new Pyramidal periodization model: 75% easy, 15% moderate, 10% hard. It is a research-backed alternative to Polarized for athletes who respond well to sustained tempo and sweet spot work.
Workout engine rebuild
The entire workout generation pipeline has been overhauled. There are now over 100 workout types available: force intervals, sprint pyramids, Rønnestad 30/15s, contrast intervals, cadence pyramids, and many more.
The system now tracks variety at the category level and avoids scheduling similar workouts back-to-back. No more three Sweet Spot sessions in a row. Workouts that deviate more than 15% from their TSS target are automatically corrected. And with the new rolling horizon, workouts appear on your calendar one day at a time instead of all at once on Sunday.
Swimming overhaul
Swim workouts got a ground-up rebuild. Intervals are now distance-based (100m, 200m, 400m sets) instead of time-based, and they display correctly in Intervals.icu with proper Pace/100m targets based on your CSS.
I also added swim-specific strength exercises (shoulder stability, rotator cuff, pull work) and improved the structure for different swim types. Sprint, anaerobic, recovery, threshold, and endurance swims each have their own workout structures now.
Deeper post-workout insights
After every workout, you now get a much richer picture of what happened. Activity details show per-interval data: power (NP, W/kg, L/R balance), running metrics (stride, GAP), plus TSS, decoupling, and elevation.
Post-workout emails now show your CTL and TSB before and after the workout, so you can see exactly how each session moves the needle. And the new unified activity dialog gives you one intelligent view whether you click a planned workout or a completed activity.
Coach+ improvements
Coach+ is more capable than at launch. You can now create custom workouts from scratch using natural language ("5x5min at 105% with 2min rest") and preview them before adding to your calendar. Tool results render as visual cards (workout charts, metric grids, nutrition panels) instead of plain text. And you can manage your schedule directly from chat: mark dates as unavailable, add or delete races, and reschedule workouts.
Also new
The dashboard now has a training signals panel showing Recovery, Sleep, HRV stability, Load, and Biometrics at a glance. And Alipay is now available at checkout alongside cards, iDEAL, Bancontact, and other local payment methods.
These are just the highlights. See all 200+ changes in the full changelog.