September was about fit: sessions sized to the athlete doing them, a plan shaped around the rides and races already in your week, and a readiness score that moves when your body does. Here is what changed since the August update.
Sessions pitched to your own level
Workout selection now leans toward the energy systems where your measured level is lowest, in proportion to the gap. A threshold score of 3 out of 10 pulls threshold work much harder than a 7, and every session that trains a zone counts toward it, including sweet spot, hill and trail work and swim sets.
Within those areas, the sessions you get are pitched to the range you have been completing over the last six weeks. A threshold day is no longer an easy starter set one week and something well beyond you the next. The coach keeps the mix of easier and harder days a block needs and waits until you have completed a few sessions in an area before it starts.
The Athlete Profile that drives this now measures runners and swimmers by their best efforts: your recent best against your all-time best at a matching distance, on grade-adjusted pace for runs and pool distances from 100 m to 1,500 m for swims. A zone we cannot measure yet says so. When your power profile shows a clear weak spot, the coach now asks once whether to make it a focus for the block, and steps aside on its own in a taper or race week.
Two more for the planner. Norwegian Singles, Norwegian Doubles and the Easy Interval Method are now a ceiling: on running days no session above the method's intensity is offered at all. And under Settings, Beta, the coach can spot a weeks-long dip, where power has been falling while you kept training and your HRV or resting heart rate is still off, and hold load at 60% until it turns.
Race Recon, and a race catalog you can search
Attach a GPX or FIT course to any race, or import a route from Intervals.icu, and Race Recon reads it: the elevation profile, every sustained climb and how long you will be on it, and the course surface. The race page turns that into preparation priorities using your recent performance, suitable workouts get a small preference within your current phase, and the pace plan splits the course into segments with a target, an estimated time and a fuel budget for each. Wind forecasts along the course direction show where the headwind and crosswind stretches are. Race Recon is included in Pro and Max.
The pace plan for an A or B race now works from numbers: a target normalized power or pace, an hour-by-hour plan and a ceiling for the first hour. It also reads how your longest recent sessions faded, so if you usually lose a fifth of your power by the last hour, it tells you to start lower. Every race on your calendar now comes with a fuelling plan for its real length.
The catalog itself is easier to search. Find races near you by town or location with a radius from 25 to 250 km, filter by distance, date, course profile or one-day versus multi-day, and sort by date, distance from you or popularity. Stage races show a day-by-day table. Organisers have their own pages with every event on a map. Indoor races on Zwift, MyWhoosh, Rouvy and WTRL are in the catalog now, and so is Hyrox.
Readiness that follows your body
Your readiness score has been recalibrated. A normal morning, with everything at your own baseline, now reads about 70, closer to what Whoop, Oura and similar devices show for the same night; green still starts at 67. HRV, resting heart rate and sleep are measured against your 30-day baseline, sleep uses your device's own sleep score when it gives one, and a clearly bad morning now reads lower while a clearly good one reads close to the top.
The score can act on its own, too. When your readiness is in the red, today becomes a rest day. When your HRV is well below your usual level and your resting heart rate well above it on the same morning, today becomes an easy recovery session. This works with any wearable, with or without a recovery score. New athletes see their readiness after one week of wearing a watch instead of two. A session taken away on a partial night of data comes back once the full night clears you.
Your recovery curve is now fitted from your own mornings, for everyone, and the recovery time after a session depends on the kind of session. Read how it works →
For a period of recovering rather than training, there is now a recovery mode under Settings, Coach. One switch pauses your plan and daily adjustments, quiets the training emails and changes how your coach talks: sessions are described, never scored.
A plan built around your real week
Group sessions. Pick "Add group session" on the calendar, in your training plan or in a club, say how long it is and how hard it usually gets, and the coach plans the week around it. An easy club ride counts as endurance, a hard one as one of your hard days with an easy day before it, and either way its load comes off your weekly total.
Weekly targets in Intervals.icu, both ways. Turn on "Show my weekly targets in Intervals.icu" under Settings, Integrations and your plan's weekly load and time appear in your Intervals.icu week summary and fitness chart. A weekly target you set in Intervals.icu now shapes your plan, and the Training Plan page shows where each week's number comes from.
TrainNow fits the day. It opens on the time you said you have that day, has an Indoor / Outdoor switch for one-off sessions, and replaces the session your plan had on that day instead of adding one next to it. A box lets you keep both when you are adding a warm-up before a group ride.
Your own sensors and settings. Mark the day you changed power meter, running power pod or heart-rate sensor, and your targets and analysis stop comparing across it. The dashboard tells you when the FTP your targets are built on sits below what you have been riding. Your training availability now lives at the top of Settings, Training, and you can set the start time of a planned session from its own page.
Swim sessions are now written the way you swim them: every step a distance in whole 50s at a pace per 100 m worked out from your CSS, in yards if your account uses imperial units. On the Indoor preference, every main-set block is a single steady target your trainer can hold.
Coach+ sees more and does more
Show Coach+ a photo: a screenshot of your zones, a device screen, a route profile. Choose how it handles changes with the new chip under the message box, "Ask first" or "Direct" for small changes. Each answer carries a folded-away Reasoning row, and answers use lists and headings where they read better.
The coach now sees your morning check-in, including the note you typed. It can tell you how a training block went against what was planned, per session type, sport and week. It can block out an activity it cannot coach, like a tennis match or a ski day, build a real pool session in the distances you name, write Hyrox station work, and pass a problem straight to the IntervalCoach team when something fails.
After the workout
Outdoor rides, runs and hikes now show a route profile on the activity page, with every climb and your time, power, heart rate and VAM on it. Runs and walks get splits per kilometre or mile, in the app, the email and the analysis. The activity page also shows the time you spent in each zone against the time the session asked for, and that comparison now decides whether a session hit its target.
When a ride or run sets a power or pace record, including a season best, your analysis email says so and includes a story card to share. Races get one of their own, with your route as a faint line behind the numbers and the first and last kilometre left out to keep your home private. Personal records are available on Pro and Max.
A few more improvements
IntervalCoach now speaks 25 languages, with Finnish, Hungarian, Greek, Romanian, Slovak, Latvian, Lithuanian and Estonian added across the whole app, including your briefing and analyses. The website and app load much faster, especially on phones. Hyrox is a goal you can train for, with strength and station work in your week and HYROX sessions in TrainNow. Coaches got a squad timeline, a Monday digest, an approvals inbox and squad analytics as part of the Coach Plan. On a monthly subscription you can now pause for one to three months instead of cancelling. New athletes whose history has not synced yet get a modest starter week in heart-rate zones instead of an empty calendar, and fitness tests are now scheduled for athletes training a few hours a week too.
Bug fixes and reliability
Much of the month went into making the plan keep its shape. A day you clear stays empty, a session you delete on Intervals.icu stays deleted, and a moved session no longer leaves a copy behind. Recovery weeks and race weeks stay easy, with a real taper in the days before a race, and a day holds at most one hard session. Workout types you have ruled out no longer come back through the load fit or inside another session. Your first week now trains the sport you signed up for, a goal in a sport you do little of builds up gradually, and your week adjusts after every workout. Ramp tests are scored as tests. Rebuild starts from fresh data and fills your calendar to the full length of your plan. Coach+ asks which session you meant on a day with two, and "don't change tomorrow" no longer reads as a change request. Double subscriptions across the website and the app stores stop automatically. See all of it in the full changelog.
Coming soon: the IntervalCoach kit
An IntervalCoach race kit is on its way: a custom design in our own near-black, mint and blue, from a pro-level line with an aero race cut and bib shorts in compressive Italian fabric. It is produced in small batches and delivered to your home. Two designs made the final round, and voting on which one goes into production opens on Thursday 1 October at 19:00 CEST. Join the waitlist on the kit page now to vote, see the full design first and hear when the first batch opens for orders.