October was about where your training lives: your devices connect to IntervalCoach directly, your thresholds and zones are kept with us, and the app around them has a new look. Here is what changed since the September update.
Wahoo and Hammerhead Karoo, connected directly
You can now connect Wahoo and the Hammerhead Karoo straight to IntervalCoach under Settings, Integrations. Your rides and runs come in as soon as you finish, with the name, power, heart rate, cadence and temperature your device recorded, and your planned sessions go to your ELEMNT, KICKR, Wahoo app or Karoo. Neither needs an Intervals.icu account. When Intervals.icu already sends your workouts to one of them, we leave that to it, so nothing arrives twice.
Changes reach the device quickly. Whether you edit, move or delete a session, or Coach+ or your weekly plan changes it, the new version is on your Wahoo, Karoo or watch within about a minute. Indoor sessions use your indoor FTP, single targets come with a small band around them so your head unit does not warn the moment you are a watt off, and a Karoo shows ramps and cadence targets as one step.
When your rides reach us without an FTP, we estimate one from your best efforts of the season and ask you to confirm it. Walks, runs and rides without a power meter get a training load and a post-workout analysis from heart rate, with thresholds estimated from your sessions until you enter your own.
Sign in your way
You can create an IntervalCoach account with Google, Apple or your email, and sign in with a passkey (Face ID, your fingerprint or your device PIN) or a six-digit code from the sign-in email. Add more ways to sign in under Settings, Account. The iPhone and Android apps have them too.
Setting up an account now starts with what you record with: Garmin, Wahoo, Zwift, COROS, Polar, Suunto, Apple Watch or something else. Each choice shows how it reaches us, with one button to connect it. Coaches can sign up without an Intervals.icu account and coach athletes who train without one, and a gift can be redeemed the same way.
Your data export under Settings, Account now holds every activity, training load, power curve, calendar event, wellness day and recording we keep for you, whichever app it came from. Disconnecting a service keeps the activities already in your training log unless you choose to delete them.
A refreshed IntervalCoach
The refreshed design is now live for everyone on the web, iPhone and Android. Today comes first, with your readiness, a focus tile for the one thing that matters most right now, and the coach's outlook. Your training trend sits on the home screen, the goal card shows fitness, fatigue and form with your expected fitness up to race day, and a finished session shows what you did next to the plan.
The app also responds more directly. Your readiness ring fills as its score counts up, charts show exact values when you hover, drag or use the arrow keys, your week shows a ring for this week's load against your target, and on a phone the briefing, check-in and More menu open as sheets you can swipe away.
Every planned ride and run now gets a session score from 1 to 10. It shows how closely you followed the plan, zone by zone, in the metric the session was written in: power, pace or heart rate. Under the number you see key work, intensity and duration, so you can tell what moved it. Unplanned sessions, races and tests get no score.
A workout builder on every plan
Open a planned session and choose Edit workout, or press + on the calendar to build your own. Change an interval once and every rep follows. While you edit, you see the duration, the load and what your plan expected that day, and the rest of your week is planned around the session you changed. Pace targets can be typed as a pace, such as 4:30/km, and pace steps show how far they take you. It works for rides, runs, swims, walks, hikes, rowing and cross-country skiing.
TrainNow has a Build your own tab, and when Coach+ puts a workout on your calendar you can open it in the builder from the chat. On Max you can also describe a session in words or a photo and have the builder fill in the steps, or ask it to review your session against your plan and how recovered you are.
Your thresholds and zones, in one place
Thresholds & zones under Settings, Training holds your FTP, indoor FTP, W′, Pmax, threshold and max heart rate and threshold pace, with the power, heart rate and pace zones they give. Where your rides suggest a new value, you can adopt it in one tap. With Intervals.icu connected, a change on either side shows up on the other.
Your own zones now shape your workouts. If you set your own zone limits, an endurance block lands in the zone you call Endurance and a threshold block in your Threshold zone, also with an extra sweet spot zone or with five or three zones. Runs follow your pace zones the same way.
After an FTP test, the activity page and workout email show a test report: the new FTP, how it compares, whether the test was valid and how fresh you were, with one tap to use the new value or keep the current one. An indoor test updates your indoor FTP. A new HRV source setting lets readiness use the reading from an app like HRV4Training or Elite HRV instead of Apple Health's.
A plan that fits your week
The training schedule editor on the web shows your week as one line per day. Tap a day to pick its sports, set the time, add a time of day or a second session, and see which of the next seven days change before you save. A training day can now run up to 10 hours, and your long day keeps the length its slot gives it instead of being scaled down with the rest of the week.
When you are marked sick, every third day we ask how you are feeling. One tap makes today your last sick day, and your plan builds back up over a period that stretches with how long you were out. Your plan also carries on past a goal race with a recovery week and the build toward what comes next, and new plans start their training cycle from your own recent weeks.
Swim sessions now fit the swimmer, with shorter sets and drills for newer swimmers and wall rests between blocks. If you train more than one sport, each is planned at your own load per hour in that sport. Walks and hikes stay easy and carry the load your own outings do.
Race day
On a race page for a run, you now see your predicted finish time and average pace, from your threshold and your recent best runs with climbing included. Set a target time and it shows how far the prediction is from it. Analytics predicts your 5K, 10K, half marathon and marathon times from the same model.
For rides, every climb on your course gets its own power target from your power curve and how long that climb will take, and climb times now match real race data within a few percent. The climbs list shows an estimated time for each climb at your own pace. C races get the same full race plan as A and B races, framed as training through. Cross-country ski and ski touring races have their own filters and pages in the race calendar, and a triathlon takes a distance per leg.
Coach+ does more
Coach+ can rebuild your plan when your calendar does not match it, plan the days you cleared again, and explain why a week asks for the load it does: a recovery week, a holiday, a taper or the time you have available. It can change just your warm-up or cool-down, or restyle the warm-ups for the rest of your week in one go.
It now sees your time in each power and heart rate zone, the course attached to a race, the nutrition you log in Intervals.icu and the apps connected to your account, so it can tell you why a ride arrived empty and how to fix it before passing anything to support. On the web you can stop a reply, edit your last message and rate an answer.
A few more improvements
Personal records are out of beta and part of every trial, Pro and Max account, with your best mile and run personal bests now recognised. Story cards have a new look, show the shape of an indoor workout, and let you choose between your route, power, heart rate or elevation. Every club crowns weekly winners for load, distance, fitness gain, time and badges, with a Sunday email and a card for each winner. You can give IntervalCoach as a gift, choose 12 or 24-hour times, pick swimming as your main sport, and hide your year stats on a public profile. Activity and session pages were rebuilt for everyone at the start of the month.
Bug fixes and reliability
Planned workouts now arrive once on each device, also when both Intervals.icu and IntervalCoach can send them, and a ride that briefly failed to import is picked up again. Duplicate copies of the same ride count once toward your load, and deleted activities stay out of your fitness and best efforts. Days you clear stay clear through every kind of rebuild, a session you finished is never changed afterwards, and easy days stay easy, including the days between hard sessions on polarized and age-aware plans. Readiness updates when a corrected HRV, resting heart rate or full night of sleep arrives later in the morning, a short nap no longer replaces your night, and a low blood oxygen reading is compared with your own range. When Intervals.icu is down for maintenance, your morning workout and analysis wait until it is back instead of failing. See all of it in the full changelog.
The IntervalCoach kit
The vote is in, and the IntervalCoach kit, made with Kalas, now has a home in the site footer and under Settings, Account. Join the waitlist on the kit page to hear when the webshop opens.