Changelog

Recent updates and improvements to IntervalCoach.

Friday, February 27, 2026

  • •Dashboard now automatically refreshes when you return to it after 5+ minutes — newly synced activities and updated fitness data appear without needing to manually hit the refresh button
  • •Coach+ can now mark dates as unavailable directly from chat — tell it "I'm away March 5–7" and it will update your training plan schedule and ask if you want to remove any existing workouts on those days
  • •All emails now include an Unsubscribe link in the footer that takes you directly to your notification settings, as well as a physical mailing address for compliance.
  • •Fixed workouts occasionally exceeding your configured availability (e.g. 2h38m for a 2h window) — the AI now strictly requires a duration on every workout step, and workouts with missing durations are caught and regenerated
  • •Fixed: Coach+ chat occasionally failed with an internal error mid-conversation when using tools (e.g., generating or moving workouts). Conversations should now stay stable regardless of how many tool calls occur.
  • •Fixed: holiday and vacation events on Intervals.icu now block workout scheduling on those specific days — previously the weekly load was reduced but workouts were still placed during your vacation. Holiday days also appear as unavailable in the training plan week view.

Thursday, February 26, 2026

  • •Training plan timeline now shows target and actual load in one chart — see at a glance how your training tracked against the plan across the whole season.
  • •The training plan now shows last week's completed workouts and this week's planned workouts — both expand automatically so you can see the full picture alongside upcoming weeks.
  • •IC-generated workouts in the current week now have move and delete actions — use the ⋮ menu on any planned workout to reschedule it to another day or remove it entirely.
  • •Fixed: dashboard Load and Form signals were inflated by planned (not yet completed) workouts, causing false rest-day recommendations and unnecessary recovery-ride swaps. Values now reflect only what you've actually done.

Wednesday, February 25, 2026

  • •Added training signal health panel to the dashboard — shows Recovery, Sleep, HRV, Load, and Biometrics status at a glance. Expands automatically when signals are active, collapses to a minimal summary when everything looks good.
  • •Training signals now fully wired: fatigue indicators (HRV trend, RHR trend, overreaching risk) are computed and fed into adaptation signals across the dashboard, TrainNow, and Coach+ chat — so workout recommendations reflect your true recovery state rather than surface wellness alone.
  • •Added HRV Stability (CV) to the analytics page — a new chart shows your week-to-week HRV consistency based on the coefficient of variation, with green/amber/red bands so you can see at a glance whether your autonomic nervous system is stable or volatile
  • •HRV-CV now appears in the HRV summary card on the analytics page, giving you a quick stability reading alongside your average HRV
  • •The AI coach now considers your HRV stability when generating workouts — if your week has been physiologically volatile (CV > 25%), it favors moderate intensity even when your daily HRV looks normal

Tuesday, February 24, 2026

  • •You can now override the weekly TSS target for any upcoming week in your training plan — click the TSS number on a future week to set a custom target, and the CTL projection updates instantly to reflect your adjusted plan
  • •Mark dates as unavailable with the new blackout days feature — tap any future day in the week table to block it off, and the planner will redistribute your training around your time off
  • •Added an "Add workout" button to locked (current) weeks in the training plan — you can now fill gaps in your schedule even after the week has started
  • •Fixed Target CTL fluctuating wildly week-to-week (e.g. 46 → 60 → 85 → 46) when no CTL target was set — the system was auto-generating a target from the projection which changed on every recalculation; the target now only shows when you've set one via the CTL wizard
  • •Fixed free tier users not receiving rolling daily workouts — workout generation was gated behind a flag that only applied to paid users
  • •Fixed mid-week plan regeneration leaving empty days when workouts were already generated for some days — gaps are now filled with placeholder workouts so every training day has a plan
  • •Fixed Coach+ chat being unscrollable on iOS Safari — conversation history can now be scrolled with native momentum
  • •Fixed single-day A races being incorrectly detected as 2-day events — Intervals.icu returns midnight of the next day as the end time for events with duration set, which was inflating taper and phase calculations
  • •Fixed HRV and resting heart rate analysis giving confident recovery assessments with only a few days of data — the system now requires at least 14 days of baseline data before drawing conclusions from z-score deviations
  • •Fixed transition steps being incorrectly placed inside repeat blocks — steps like "Transition to finish" were repeated with every interval instead of running once, inflating workout duration estimates

Monday, February 23, 2026

  • •Workouts now appear on your calendar one day at a time instead of all at once on Sunday — each workout is generated 7 days ahead, so your calendar fills in gradually throughout the week
  • •You can now edit upcoming planned workouts directly from the calendar — change the sport, duration, TSS target, intensity, move it to another day, or delete it entirely before the workout is generated
  • •Improved workout variety — the AI now checks what you did the previous day and avoids scheduling the same workout type on consecutive days

Sunday, February 22, 2026

  • •Activity detail now shows comprehensive interval data — work intervals are visually distinguished from rest, with expandable rows showing power (NP, W/kg, L/R balance, work kJ), running metrics (stride, GAP, max speed), plus TSS, decoupling, elevation, and temperature
  • •Fixed race day email not being sent when a warmup workout was also scheduled on the same day — the system could pick up the workout first and never detect the A/B race event, resulting in a regular training email instead of race day guidance
  • •Fixed daily adaptation replacing pre-race warmups, cooldowns, and FTP tests with endurance rides — these user-intentional workouts are now protected from automatic adaptation
  • •Fixed Coach+ chat erroring on custom questions — improved error handling for tool calls so the AI recovers gracefully instead of showing "Something went wrong"
  • •Fixed weekly plan sometimes generating workouts much longer than the available time slot — the AI occasionally produced descriptive step lines without duration markers, making the duration estimate unreliable; the system now detects this and falls back to a template workout that respects your schedule
  • •Fixed interval/lap data not appearing in activity details despite the recent fix — the Intervals.icu API response format was parsed incorrectly, so interval power, HR, cadence, and pace data was silently dropped
  • •Fixed training plan showing negative TSS and training hours for future weeks when your current fitness exceeds what the goal requires
  • •Fixed dashboard occasionally crashing when AI generates JSON with trailing commas in goal analysis or readiness messages
  • •Fixed activity detail page failing to load for Strava-sourced activities — the intervals endpoint returns an error for Strava activities due to API restrictions, which now gracefully falls back to showing the activity without interval data
  • •Fixed post-workout analysis misclassifying sweet spot and threshold workouts as endurance — the AI now receives a metrics-based classification hint so workouts like TrainerRoad's "Rosa" (IF 0.87) are correctly identified as sweet spot
  • •Fixed navigation tabs being invisible on tablet screens — inactive tabs blended into the header background, making it appear only the active page was selectable

Saturday, February 21, 2026

  • •Fixed warmup ramps starting at 0-1W on smart trainers — recovery and endurance workouts now start at a rideable 40% FTP minimum instead of the scientifically-correct-but-impossible 0W floor
  • •Fixed training plan showing wrong completion percentage for the current week — e.g. showing 110% when actual TSS was 461 of a 567 target (should be 81%)
  • •Fixed AI coaching note week-over-week TSS comparison using rolling UTC windows instead of proper Monday-to-Sunday calendar weeks — this could show inaccurate training load changes, especially for athletes in timezones far from UTC
  • •Fixed activity interval/lap data always showing as empty — the AI coach, post-workout analysis, and activity detail page now show per-interval power, HR, cadence, and lactate data from your completed workouts
  • •Fixed calendar events marked "busy", "unavailable", or "off" not being detected as time off — the coach could schedule workouts on days you marked as unavailable

Friday, February 20, 2026

  • •Introducing Coach+ — chat directly with your AI coach to ask training questions, review your readiness, look up past activities, adjust your weekly plan, get race strategy advice, and more. Available for Pro (20 messages/month) and Max (200 messages/month) subscribers.
  • •New Max plan — everything in Pro plus 10x more Coach+ messages (200/month) for €8/month or €80/year. Upgrade from Settings or the pricing page.

Wednesday, February 18, 2026

  • •Fixed running race simulation and race pace workouts rendering as "0w" in Intervals.icu — these workouts now correctly use pace-based percentages instead of power percentages, so Intervals.icu can display and execute them properly for runners
  • •Fixed AI sometimes generating nested repeat blocks (e.g. "2x" containing "4x") — Intervals.icu silently drops the outer repeat, producing the wrong workout duration; the AI instructions now include explicit examples showing why this breaks workouts and how to write them correctly
  • •Fixed running workouts occasionally mixing pace and heart rate targets in the same workout — Intervals.icu can only render one target type per workout, so mixed targets resulted in broken workout structure
  • •Fixed swimming workout generation sometimes entering an infinite loop by repeating "Total duration" summary lines — the AI now has explicit instructions to never add summary lines, and any that slip through are automatically stripped
  • •Fixed French translations missing accented characters (é, è, ê, à, etc.) throughout the UI — all French locale files now use proper diacritics
  • •Fixed post-workout analysis sometimes missing context from the previous week — the activity history window was too short for reliable week-over-week comparisons
  • •Ramp workout steps now display as color gradients instead of solid blocks in the workout detail view, making it easier to see how intensity builds across the interval
  • •Fixed "Start Training" button on the dashboard navigating to TrainNow instead of opening the planned workout — it now opens the workout detail dialog so you can review and start the workout that was planned for you
  • •Fixed training plan projecting too-high weekly TSS in early weeks — the plan now gradually ramps from your current fitness level to the goal instead of targeting peak volume from the start
  • •Training plan now detects when you return from illness and automatically reduces the first week back to 55% volume with a recovery focus
  • •Improved power profile analysis for ultra-endurance athletes — low sprint and anaerobic power is no longer flagged as a weakness if you have strong 30-60 minute sustained power
  • •AI coaching prompts now note that TSB may include planned workout stress, reducing overly cautious fatigue assessments when you have upcoming workouts on the calendar

Tuesday, February 17, 2026

  • •Added Training Volume section to the training plan page — see your available vs required weekly hours, a per-day schedule bar chart, and edit your training schedule without leaving the page
  • •Fixed CTL goal wizard showing impossibly low max achievable CTL for athletes with limited training history — the ramp rate now has a floor of 2 CTL/week
  • •Fixed dashboard showing previous week's training plan data (week type, TSS target, focus) when the current week hadn't been planned yet

Monday, February 16, 2026

  • •Fixed weekly plan generating far less training volume than your goal requires — a fatigue-based override was converting Build weeks to Recovery weeks when your TSB was moderately negative, even though your periodization model already schedules recovery weeks; this caused some athletes to get ~250 TSS when they needed 500+
  • •Fixed weekly overview in daily email showing "Rest" label for days that have a planned workout name

Sunday, February 15, 2026

  • •Fixed goal progress projection overshooting and then declining before race day — the CTL projection now uses your actual periodized weekly TSS targets (accounting for phases, recovery weeks, holidays, and B/C races) instead of a simplified model that could overestimate training load
  • •Fixed weekly plan generating too few endurance workouts when strength-only days are configured — strength days were incorrectly consuming your endurance session budget, so 4 strength days with 6 desired sessions would only produce 2 cycling/running workouts instead of the full amount
  • •Fixed running workouts using too-low pace zones — endurance runs were targeting 56-75% pace (Z1 territory) instead of 65-80% (Z2), because the workout catalog used cycling power zones for running pace; all running workout types now use sport-specific pace zone ranges
  • •Fixed daily workouts uploading to the previous day for users in east-of-UTC timezones (e.g., China, Australia) — the upload date was using the server's UTC date instead of your local date
  • •Fixed workout profile chart not matching AI-generated workout steps — the chart was showing a template structure while the actual workout had a different interval layout
  • •Fixed recovery and taper weeks getting double-reduced workout targets — the weekly TSS budget already accounts for reduced volume, but each workout was applying the reduction again, resulting in ~49% volume instead of the intended ~70%
  • •Training plan now shows your periodization cycle position (e.g., "Week 1 of 4") and week type badges (Recovery, Peak, Taper) so you can see where you are in your mesocycle at a glance

Friday, February 13, 2026

  • •Added workout library picker to JustTrain page — browse and select from your IntervalCoach workout library instead of only generating AI workouts, with search filtering and one-tap selection
  • •Added support for multi-day goal events (stage races, tours) — the app now recognizes events spanning multiple days from Intervals.icu, extends Race Week phase across the full event duration, shows date ranges in settings, and informs the AI planner about multi-day demands
  • •Added manual phase planning option in Goal Setup Wizard — choose between automatic event-based planning or custom Base/Build/Peak/Taper durations with visual preview bars showing your periodization structure
  • •Added trail running support — if your goal event is a trail race, ultra, or mountain run, workouts now use heart rate zones instead of pace (since pace varies with terrain), include hill repeats and elevation gain targets, and the AI coaching prompts account for trail-specific demands like technical terrain and high-impact descents
  • •Added elevation data tracking — recent activities now capture total elevation gain from Intervals.icu, giving the AI better context for planning workouts that match your terrain
  • •Improved training plan race markers — timeline now shows up to 3 race dots per week with "+N more" indicator for weeks with 4+ events, preventing visual clutter on busy training calendars
  • •Improved goal setup wizard with clearer radio button selection — choose between Goal Event Mode (automatic periodization) or Manual Planning (custom phase control) with large, accessible cards
  • •Added validation for manual phase planning — total phase duration is capped at 52 weeks with clear warning messages and disabled save buttons when limits are exceeded
  • •Fixed training plan current week indicator appearing on wrong week — the timeline now correctly shows the "Current" marker on the actual current week instead of using array position, which caused misalignment when weeks don't start at 1
  • •Fixed dashboard readiness ring turning gray after page load — the recovery indicator now maintains its color (emerald for peak readiness, green for ready, blue for moderate, orange for easy, amber for recovery-only, purple for rest) throughout the entire loading process instead of flickering from the correct color to gray when extended data loads
  • •Fixed HRV4Training recovery scores always showing green — the 1-10 scale normalization now uses your personal baseline instead of hardcoded thresholds, so a bad day for you actually shows as yellow/red even if the absolute number looks high
  • •Fixed multi-day event end date off by 1 day — multi-day events like "fietsweekend dag 1" (May 29-31) were showing end date as Saturday May 30 instead of Sunday May 31 because the code used the START date of the last sibling event instead of checking for actual end_date_local fields
  • •Fixed CTL ramp rate calculation showing wrong values — the historical ramp rate (used by AI to recommend target CTL) was broken when there were gaps in daily data, sometimes showing 0.1 CTL/week when actual growth was 1.4 CTL/week; now uses date-based lookup to find points exactly 7 days apart over a 90-day window
  • •Fixed AI goal analysis showing low-intensity demands for race events — multi-day events with warm-up stages (like "dag 1: parcoursverkenning") were confusing the AI into listing "Aerobic base, Active recovery" as key demands instead of high-intensity racing; the AI now focuses on the hardest stages when analyzing A/B race events

Thursday, February 12, 2026

  • •Fixed Garmin/Wahoo workout sync showing intervals without power targets — cycling workouts are now converted to structured Intervals.icu format before upload, ensuring head units display correct power targets for each interval
  • •Fixed regenerating weekly plan resetting periodization cycle position — if you were 2 weeks into a 3:1 Build/Recovery cycle and regenerated, the plan would schedule 3 more build weeks before recovery instead of 1; the plan now respects your current position in the periodization cycle
  • •Added recommended RPE and feel indicators to post-workout feedback form — after completing a workout, the feedback form now shows the expected RPE range (based on workout stimulus type) and recommended feel (based on your recovery score), helping you calibrate your perceived effort
  • •Fixed weekly plan workout durations deviating significantly from configured availability — workouts that are too long or too short (beyond ±10%) are now caught and replaced with correctly-timed templates, so a 2h target won't produce a 2h58m or 1h30m workout
  • •Fixed weekly plan assigning unrealistic pure Tempo workouts for long rides — rides over 2.5 hours are now automatically set to Endurance intensity, preventing physiologically impossible sessions like 4 hours of continuous tempo
  • •Fixed weekly overview in daily email showing "Rest" for days that have scheduled workouts — today's planned workout now correctly appears in the week overview
  • •Fixed post-workout analysis flagging normal heart rates as "quite high" — the AI now knows your LTHR and Max HR from Intervals.icu settings and interprets heart rate relative to your personal thresholds, not absolute values
  • •Fixed race day email showing literal backslash-dash characters instead of line breaks in pacing and warmup sections
  • •Fixed "Reset Calendar" not clearing existing workouts before regenerating — previously, resetting your plan would create duplicate workouts alongside the old ones instead of replacing them
  • •Fixed weekly plan showing "Peak" phase while the dashboard shows "Taper" — near phase boundaries, the weekly plan and training plan timeline were calculating the phase independently from the dashboard, ignoring hysteresis. All surfaces now use the same central phase calculation
  • •Fixed dashboard readiness status badge flickering between different labels during page load — the label now shows a loading state until the AI assessment is ready, then displays once with the final result
  • •Fixed intermittent crash on Settings page on Mobile Safari caused by a hydration mismatch when swapping the theme picker skeleton for the actual dropdown — the page now waits for full hydration before rendering settings content
  • •Fixed intermittent crash on TrainNow page on mobile browsers — simplified tooltip rendering to eliminate cascading state updates during page load that could overflow the call stack on devices with limited memory
  • •Fixed stale eFTP used for athletes who train both indoors and outdoors — Intervals.icu maintains separate eFTP models per sport type, so the app now uses whichever was updated most recently instead of always defaulting to outdoor
  • •Fixed AI thinking/reasoning text leaking into workout descriptions — internal chain-of-thought like calculation notes and self-corrections are now filtered out before displaying workouts
  • •Fixed fitness trend chart showing tomorrow's date for athletes in western timezones — the dashboard now uses your local timezone instead of server UTC time to determine today's date
  • •Fixed workout profile chart sometimes showing phantom intervals (e.g., Sweet Spot blocks) that don't exist in the actual workout text — when the AI generates a workout in a format the chart parser can't recognize, the chart is now hidden rather than showing misleading template-based intervals
  • •Fixed Sweet Spot and Tempo power targets being 3-5% lower than expected — the wellness-based intensity reduction was incorrectly applied to all zones; it now only reduces threshold (Z4) and above, keeping moderate-intensity targets at their correct values
  • •Fixed post-workout analysis overwriting your activity description in Intervals.icu — the IntervalCoach analysis is now appended below your existing notes instead of replacing them, and re-analyses update only the IntervalCoach section

Wednesday, February 11, 2026

  • •Added customizable weekly plan delivery time — choose when you receive your Sunday weekly training plan email (8:00–22:00 in your local timezone) from Settings → Notifications
  • •Expanded daily email delivery time range — now available from 3:00 AM to 12:00 PM (previously 5:00–9:00 AM) for early risers and late starters
  • •Fixed volume jump warning showing incorrect weekly TSS values — the warning was comparing rolling 7-day windows instead of calendar weeks (Mon–Sun), causing values like "146 TSS" to display when the actual week had 396 TSS
  • •Fixed workout structure showing "undefined% FTP" for warmup/cooldown ramp segments — when the Intervals.icu API doesn't provide power data for ramps, the power range (e.g., "40-75%") is now extracted from the step text
  • •Fixed zone progression focus areas sometimes labeling stable zones instead of declining zones — when multiple zones had the same level, the sort order was arbitrary; declining zones are now consistently prioritized as focus areas via trend-based tiebreaker
  • •Fixed progressive overload showing false decline when comparing rides of very different durations — when comparing a long endurance ride (e.g., 4h @ 210W) to a short threshold session (e.g., 1h @ 220W), the power comparison incorrectly showed decline; now uses TSS comparison when durations differ by more than 50%
  • •Added rowing activity support — rowing workouts are now properly recognized as endurance activities and analyzed with HR-based metrics instead of being misidentified as running
  • •Improved weekly plan duration awareness — workout durations are now capped based on your recent training rhythm per sport, so you won't get a 2-hour swim if you normally swim 30 minutes (allows up to 30% progression above your recent max)

Tuesday, February 10, 2026

  • •Added support for multiple training sessions per day — schedule AM/PM splits (e.g., morning cycling + evening running) in Settings → Training, with per-session duration and sport controls
  • •Improved weekly plan workout generation — workouts are now generated in parallel for faster plan creation, with post-generation TSS validation that automatically corrects workouts that deviate more than 15% from target
  • •Improved weekly plan workout variety — endurance workouts are now capped at 2 per week and same-stimulus penalties are doubled, so you get more varied training across the week
  • •Fixed weekly plan TSS distribution creating unrealistic session loads — individual workouts can no longer exceed 60% of your weekly TSS target, workout selection now considers your session TSS budget upfront (selecting Endurance instead of VO2max when the budget is low), and high-intensity workouts are automatically cascaded down the intensity ladder (VO2max → Threshold → Sweet Spot → Tempo → Endurance → Recovery) as a safety net, preventing AI from generating sessions that overshoot by 150%+ and fail to load in Intervals.icu
  • •Fixed weekly plan ignoring recovery status — deload, overreaching, ramp rate, and volume jump warnings now flow into the AI prompt so your plan adapts to your current fatigue
  • •Fixed weekly plan swimming workout duration and load estimation — structured swim formats (e.g. "4x100m Z3 Pace") and section headers with repeats (e.g. "Main Set Tempo 6x") are now parsed correctly
  • •Fixed goal event distance formatting in AI analysis — distances with many decimal places (e.g., 20.356789 km from Intervals.icu) are now rounded to 1 decimal place (20.4 km) to prevent confusion in AI prompts and ensure consistent formatting
  • •Fixed fitness trend chart showing no data for HRV-only users — users who track HRV (heart rate variability) but have no training load data (CTL/ATL) now see their HRV trend instead of an empty chart
  • •Fixed TrainNow suggesting wrong phase workouts during taper weeks — when a weekly plan exists, TrainNow now uses the plan's current phase (e.g., Taper) instead of calculating independently, preventing mismatches where the plan shows Taper but TrainNow suggests Build-phase Sweet Spot sessions
  • •Added Chinese (Simplified) language support — 中文（简体）now available with sport-specific cycling and running terminology
  • •Added Danish language support — Dansk now available

Sunday, February 8, 2026

  • •Fixed race-day detection for athletes in positive UTC timezones (e.g. Australia) — activity analysis emails were treating race day as "tomorrow" because the server used UTC instead of the athlete's local timezone, resulting in pre-race tips instead of post-race analysis
  • •Fixed several additional timezone bugs found by improved linting: calendar goal countdown could be off by a day, taper recommendations used wrong race date, training gap detection compared UTC vs local dates, and weekly plan event grouping could place events in the wrong week
  • •Fixed AI Coach showing all sessions completed when only one of multiple daily sessions is done — on multi-session days (e.g. Strength + Run), completing just one session no longer triggers "training done for the day" messaging

Saturday, February 7, 2026

  • •Fixed fitness card on Analytics showing wrong CTL value for users in western timezones — the summary card was not accounting for timezone, causing a large discrepancy with the chart below it
  • •Fixed Goal Progress card showing different status on Dashboard vs Analytics — the Dashboard was using a generic growth assumption instead of your actual training progression rate, leading to contradictory "Ahead of Schedule" vs "At Risk" assessments
  • •Fixed goal event distance displayed incorrectly — distances from Intervals.icu were shown in meters instead of kilometers (e.g., "1700000 km" instead of "1700 km"), which also caused the AI to misinterpret event demands
  • •Fixed Training Stimulus card showing 0 intensity sessions — workouts like "Threshold 4x2km" with warmup/cooldown that diluted zone data were not being classified correctly
  • •Fixed HRV data not displaying for Apple Watch users — Apple Watch via Health Sync writes HRV to a different field (SDNN) that was not being read
  • •Fixed analytics charts showing tomorrow's date for users in western timezones — the server was using UTC which is ahead of US/Americas timezones
  • •Fixed weekly plan running workouts ignoring heart rate-based intensity preference — if you chose HR zones in Settings, running workouts still showed pace targets instead
  • •Fixed AI coaching advice using inflated fatigue from planned workouts — TSB is now computed from completed activities only, so rest day recommendations and readiness assessments reflect your actual training load

Friday, February 6, 2026

  • •New Training Plan page (beta) — see your full training plan from now to your goal event with week-by-week TSS targets, training phases, CTL projection chart, phase roadmap, and progress tracking. Currently in limited beta availability.
  • •Added Plan Progress summary to Training Plan page — shows weeks completed, total TSS achieved vs planned, average weekly completion percentage, and how many weeks hit the target
  • •B-race periodization now includes a 1-week mini taper — previously B races went straight from Peak to Race Week, now there is a light volume reduction week before the race
  • •Fixed gym and strength sessions being treated as cycling workouts — post-workout analysis no longer compares gym metrics against cycling power expectations, and completing a gym session no longer claims your scheduled bike workout is done
  • •Fixed goal event misclassification — the AI now receives distance, duration, and expected load from Intervals.icu when analyzing your goal event, so ultra-endurance and multi-day races are classified correctly instead of being guessed from the name alone
  • •Fixed AI coaching messages using "the athlete" instead of "you" — training insights, readiness assessments, and workout explanations now address you directly
  • •Fixed goal analysis ignoring custom coaching instructions — your custom instructions (e.g. "74km XC marathon") are now included when analyzing goal event duration and demands

Thursday, February 5, 2026

  • •Added strength training support — select Strength alongside Cycling, Running, and Swimming in Settings → Training to include gym sessions in your weekly plan. Existing strength/gym sessions in your Intervals.icu calendar no longer block endurance workout generation.
  • •Added Czech and Slovenian language support — switch languages in Settings → Account
  • •Calendar improvements — navigate to past months, larger icons/text for better readability, TSS heat-map backgrounds showing training load intensity, and inline legend to save space
  • •Fixed swimming workouts showing pool length as duration — "4x 25m" was being parsed as "4x 25 minutes" instead of "4x 100m" because Intervals.icu interprets "m" as minutes
  • •Fixed threshold workouts generating at 75% FTP instead of 95-105% — added explicit power zone guidance for all cycling, running, and swimming workout types
  • •Improved settings tab selector visibility on mobile — added clearer border, shadow, and dropdown indicator
  • •Fixed aggressive weekly TSS targets for goal-based training — now caps CTL ramp at 6 points/week instead of trying to reach target too quickly
  • •Fixed calendar not updating after manually uploading activities to Intervals.icu — calendar cache now refreshes when activities are processed
  • •Fixed race pace plan failing to load for some events — improved handling of special characters in AI-generated race strategies
  • •Improved race strategy in calendar event details — now uses same full context as race day email (fitness, wellness, phase) for better advice
  • •Fixed AI advice treating stale wellness data as current — prompts now indicate when data is from yesterday or older
  • •Fixed post-workout analysis for FTP tests — the AI now recognizes test workouts (FTP test, ramp test, time trial) and analyzes Normalized Power and Intensity Factor instead of average power, which was incorrectly lowered by warmup and cooldown
  • •Fixed Goal Setup wizard showing stale CTL from months ago — wizard was reading oldest fitness data instead of most recent, causing incorrect AI recommendations and slider ranges

Wednesday, February 4, 2026

  • •Added "Sessions per week" slider in training settings — you can now mark all 7 days as available while choosing fewer training sessions (e.g., 5), and the coach automatically spreads them out with rest days in between (max 3 consecutive training days)

Tuesday, February 3, 2026

  • •Fixed workout interval blocks being ignored when using multi-set structures — workouts like "2 sets of 6 reps" now correctly create all repetitions instead of only running the inner block once
  • •Post-workout emails now include a "How did it feel?" button — tap to rate RPE and feel without logging in, and your feedback syncs directly to Intervals.icu
  • •TrainNow options are now AI-ranked based on your full training context — recovery status, upcoming events, weekly plan, and training phase all factor into smarter recommendations with personalized reasons in your language
  • •Added cycle week adjustment in periodization settings — if your training cycle is out of sync (e.g., system shows week 1 but you're in recovery week 4), you can now tap the correct week number to realign it
  • •Rest days now override scheduled workouts — when rest is needed, the coach removes your planned workout and replaces it with an optional recovery session on your calendar
  • •Fixed goal setup wizard showing eFTP instead of your chosen FTP preference — if you use manual FTP, the wizard now correctly shows your tested value as the baseline
  • •Fixed weekly plans exceeding your available training hours — workouts now respect your per-day time limits, and the weekly summary email shows a note when your TSS target was adjusted to fit your schedule
  • •Fixed workout durations showing 3-4 hours instead of ~90 minutes in Intervals.icu — the AI was mentioning race distances (e.g., "74km") in warmup messages, which Intervals.icu parsed as distance targets
  • •Fixed weekly plans repeating the same workout type too often — the coach now limits how many times the same stimulus (e.g., Sweet Spot, Threshold) can appear per week, scaled to your training schedule

Monday, February 2, 2026

  • •Daily emails now show a week-at-a-glance schedule with TSS progress, week type (Build/Recovery/Taper), and a Mon-Sun day-by-day view showing completed, current, and upcoming workouts
  • •Weekly workout plans now prioritize declining zones — if your VO2max or Threshold zones are dropping, generated workouts will target those areas instead of defaulting to your strongest zones
  • •Fixed weekly outlook showing "Build" phase with high TSS during race weeks — A/B race weeks now correctly show as "Race Week" with reduced volume for taper
  • •Fixed dashboard coaching note showing workout swap recommendations when the system wouldn't actually swap the workout — the coaching note now only appears when conditions have changed enough to trigger an adaptation
  • •Fixed goal progress card and week progress card showing different weekly TSS targets — both now display the same periodized plan target

Sunday, February 1, 2026

  • •Warmups and cooldowns now use progressive ramps instead of flat zones — warmups gradually build from easy to target intensity, cooldowns ease back down
  • •Fixed timezone handling for athletes outside UTC — daily metrics, wellness data, and sick/injured detection now correctly use your local date instead of UTC
  • •Improved AI workout completion recognition when third-party apps (Zwift, MyWhoosh) rename scheduled workouts — coaching messages now correctly acknowledge completed workouts

Saturday, January 31, 2026

  • •Added German, Spanish, Italian, French, Polish, and Portuguese language support — switch languages in Settings → Account

Friday, January 30, 2026

  • •Fixed remaining workout count in daily emails to reflect actual calendar events instead of weekly schedule settings — deleting a workout from your calendar now correctly updates the count
  • •Added expandable examples showing week-by-week training patterns for each periodization model, so you can see how load, recovery, and intensity vary before choosing
  • •Changing your planned sports or training availability now prompts you to regenerate your training plan, automatically removing workouts for sports you no longer train
  • •Fixed B and C races incorrectly getting A-race taper phases — B races now skip taper (openers only), C events train through with no special phases
  • •Fixed training phase timeline showing wrong "now" position for B and C races
  • •Improved A-race taper to a 3-week window based on Mujika & Padilla (2003) research

Thursday, January 29, 2026

  • •Added plan toggles — you can now pause weekly plan generation and daily adaptation independently in Settings → Goals
  • •Added "Adapt all calendar workouts" toggle — opt in to let the AI coach adapt externally-scheduled workouts (from Intervals.icu training plans or manual entries) based on your daily readiness. Races are never modified.
  • •Added FTP Goal setting — set a personal FTP target in watts. Your goal FTP drives the Peak Form Progress card on the dashboard and guides your AI coach toward your target (Settings → Goals)
  • •Added Custom Coaching Instructions — Pro users can write free-text instructions that the AI coach follows across weekly plans, daily emails, and JustTrain workouts (Settings → Training)
  • •Dashboard now detects sick/injured status from your Intervals.icu calendar and shows a rest recommendation banner with adjusted AI coaching notes
  • •Extended JustTrain duration slider from 2 hours to 4 hours for long endurance sessions

Wednesday, January 28, 2026

  • •Added Goal Setup Wizard - a unified 3-step flow to select your goal event, set CTL target intensity (Conservative/Moderate/Aggressive with AI guidance), and optionally regenerate your training plan
  • •Added runner-specific dashboard metrics including Critical Speed progress, D' capacity, and pace zones for running athletes
  • •Added primary sport setting to customize which metrics are displayed on the dashboard (auto-detect, cycling, running, or multi-sport)
  • •Redesigned workout profile chart with Intervals.icu-style visualization - segments are now time-proportional with zone-colored bars, gradient fills, and interactive tooltips showing segment details on hover
  • •Fixed workout chart not matching workout text for running workouts - the parser now correctly reads pace percentages like "75% pace" instead of falling back to defaults
  • •Polished JustTrain page design with circular step indicators, smoother animations, and improved visual hierarchy
  • •Refreshed Calendar page with branded header, improved month navigation, and polished day cells with better hover states and visual hierarchy
  • •Polished Settings page with branded header, refined cards, smoother entrance animations, and improved visual consistency across all tabs
  • •Refreshed Dashboard and Analytics pages with branded headers, refined section headers, and consistent card styling across all components

Tuesday, January 27, 2026

  • •Added PayPal as a payment option for Pro subscriptions - you can now upgrade using either credit card or PayPal
  • •Fixed Dashboard Goal Progress card to display your selected goal event instead of always showing the nearest upcoming event
  • •Reorganized Settings with a new Goals tab - goal event, periodization, and weekly plan info are now in their own tab for cleaner navigation
  • •Mobile-friendly settings navigation - Settings now uses a dropdown menu on mobile devices instead of cramped tabs
  • •Added dietary preference setting - choose between standard, vegetarian, or vegan nutrition recommendations in your workout emails
  • •Personalize FTP test scheduling - choose how often to test (4, 6, 8, or 12 weeks) or disable automatic test scheduling entirely
  • •Choose your preferred FTP test protocol - Ramp Test, 20-minute test, MyWhoosh, Zwift, or your own custom protocol
  • •Smarter training for time-crunched athletes: if you train less than 5 hours per week, the app now prioritizes Sweet Spot and threshold work over long endurance sessions, giving you better training adaptations in limited time
  • •Added running workout target preference - choose between pace-based targets, heart rate zone targets, or automatic selection (HR for trails, pace for roads)

Monday, January 26, 2026

  • •Added Race Pace Plans for goal events - get AI-generated race day strategies with pacing guidance, warm-up protocols, and scenario-based advice for your A, B, and C priority events (Pro feature)
  • •Smart FTP/Ramp test scheduling - training plans now automatically include fitness tests every 4-6 weeks to track your progression and keep zones calibrated
  • •Fixed AI Coach and Rest Day widgets showing contradictory recommendations - AI Coach now respects your weekly training plan's scheduled rest days instead of recommending workouts based purely on fitness metrics

Sunday, January 25, 2026

  • •Event-specific workout prioritization: training now adapts to your goal race type - criterium riders get more VO2max/sprint work while gran fondo riders get more endurance/tempo work
  • •Goal distance and duration from Intervals.icu are now used to classify your event and adjust workout recommendations accordingly
  • •Added AI nutrition advice for workouts - get personalized pre-workout, during-workout, and post-workout fueling recommendations based on your workout type, duration, and intensity
  • •Nutrition advice appears in daily workout emails, post-workout analysis emails, and the JustTrain interface
  • •Carb and protein recommendations scale to your body weight for accurate fueling targets
  • •Science-backed recommendations following sports nutrition research (Burke et al. 2011, Jeukendrup 2014, Thomas et al. 2016)
  • •All nutrition advice available in both English and Dutch

Saturday, January 24, 2026

  • •Added referral program - Pro users can share referral codes and earn a €3 credit when referred users upgrade
  • •New option to sync workout analysis to Intervals.icu activity descriptions - your analysis appears in Strava via the sync
  • •JustTrain duration slider now shows the selected time above the thumb while dragging
  • •Redesigned sport picker with icons for clearer selection
  • •Added default activity preference in Settings - your preferred sport is now pre-selected in JustTrain
  • •Added back button to navigate between JustTrain steps - easily change your sport or duration selection
  • •Upload button is now integrated into the workout card for a cleaner interface
  • •Smarter daily emails for unscheduled days: instead of always showing "Rest Day", the email now assesses your readiness and encourages JustTrain when you're ready to train

Friday, January 23, 2026

  • •Smart sleep adaptation: all recovery metrics (HRV, resting HR, sleep) now compare to your personal 30-day baseline instead of hardcoded thresholds - if you consistently sleep 6 hours and your body shows good recovery, the app treats that as normal for you
  • •Training availability now sets your TARGET workout duration - if you set 2 hours, workouts will aim for 2 hours (except during recovery/taper weeks)
  • •Post-workout analysis now compares your workout against similar past workouts - see power trends, HR efficiency changes, and progression insights
  • •New workout comparison section in post-workout emails shows how you performed vs. the same workout type from weeks ago
  • •Activity detail dialog now displays workout-to-workout comparison with trend indicators for power and heart rate
  • •HR:Power coupling analysis detects cardiovascular efficiency improvements or signs of fatigue accumulation
  • •Added native-style bottom tab navigation for mobile with quick access to Dashboard, Train, Calendar, Analytics, and More
  • •Fixed Training Stimulus card showing zeros for high-intensity interval workouts and races by using zone data instead of averaged Intensity Factor
  • •Fixed Analytics showing false "No VO2max work" warnings for users with interval workouts
  • •Added theme toggle to switch between light mode, dark mode, and system preference
  • •Enhanced marketing page with parallax hero, floating orbs, animated stats with icons, and scroll-triggered reveals

Thursday, January 22, 2026

  • •Weekly plan workouts now adapt to your daily readiness - threshold becomes endurance when you need recovery, maintaining progression while respecting your body
  • •Adaptation reasons are more specific - see exactly why workouts change with details like "Threshold → endurance due to moderate fatigue (TSB -7) and good recovery (82%)"
  • •New adaptation section in daily emails clearly shows when and why workouts were adjusted from your weekly plan
  • •Workout names are now consistent between JustTrain and daily emails (no more date confusion)
  • •Multiple workouts on the same day (warmup, race, cooldown) are properly detected and factored into adaptation decisions

Wednesday, January 21, 2026

  • •Added Critical Speed (CS) progression chart for runners in Analytics - track your running fitness over time
  • •New Best Efforts table shows your recent 42-day bests vs season PRs for key distances (400m to 5K)
  • •Added pace preference setting: choose between Critical Speed (adaptive) or manual threshold pace from Intervals.icu
  • •Goal sport detection now identifies running, cycling, swimming, and multi-sport events for smarter training recommendations
  • •AI coach provides running-specific CTL guidelines for races from 5K to ultramarathons
  • •Added race day warmup and cooldown options in JustTrain - get proper pre-race preparation and post-race recovery workouts
  • •Improved workout duration accuracy - workouts now stay within 10% of your selected duration instead of varying widely

Tuesday, January 20, 2026

  • •Added FTP preference setting: choose between eFTP (default, adapts to current fitness) or manual FTP (your Intervals.icu setting)
  • •Redesigned email templates with modern, professional styling and improved visual hierarchy
  • •Enhanced weekly summary emails with better training insights and clearer metrics
  • •Improved trial emails with accurate Pro feature highlights and clearer free plan comparison
  • •Added "Reset Calendar" option in Settings to regenerate your training plan after changing preferences
  • •Fixed cadence instructions not being synced to Intervals.icu in cycling workouts
  • •Fixed interval workout structure so repeats sync correctly to Intervals.icu (nested sets like 2x4x now work properly)

Monday, January 19, 2026

  • •Your coach now learns your preferences over time - workouts that feel harder, recovery patterns, and training habits are remembered and used to personalize future recommendations
  • •AI coach can now access your learned preferences during daily workout decisions for smarter training suggestions
  • •Fixed trial reminder emails to use appropriate timing based on your trial length
  • •Added self-service account deletion in Settings - securely delete your account and all data with confirmation

Sunday, January 18, 2026

  • •JustTrain redesigned as a clear 3-step wizard with progress indicator and auto-scroll
  • •Touch-friendly workout options with "Top Pick" highlighting and one-tap selection
  • •Fixed date display bug that showed workouts one day off for users in certain timezones (EST, CST, PST)
  • •Smarter sport selection matches workouts to your typical training patterns from the last 2 weeks
  • •Weekly plans now include gradual 10% duration progression when your schedule allows
  • •Sport variety balancing prefers underutilized sports to keep your training diverse
  • •Smarter recovery scheduling: the day after a race event now automatically gets an easy recovery workout

Saturday, January 17, 2026

  • •Sport-specific training days: restrict which sports can be scheduled on each day (e.g., swim only on Wednesdays)
  • •Quick pick workout type in JustTrain - select Recovery, Endurance, Tempo, Sweet Spot, Threshold, VO2max, or Sprints to generate a workout instantly
  • •Choose your target goal event from your Intervals.icu calendar (A and B races)
  • •Option to regenerate your training plan when changing your goal
  • •Post-event congratulations email sent the day after your goal event with prompt for next goal
  • •AI-powered power profile analysis with goal-specific strengths, weaknesses, and training recommendations
  • •AI recovery assessment provides personalized intensity guidance based on HRV, sleep, and baseline deviations
  • •Added resting heart rate trend chart to wellness section

Friday, January 16, 2026

  • •Added new Analytics page with comprehensive training insights and historical trends
  • •View eFTP progression over time with interactive charts
  • •Track peak power records (5s, 1min, 5min, 20min) with all-time bests comparison
  • •Monitor weekly TSS trends and training volume
  • •Weekly power zone distribution shows time spent in each training zone
  • •Weekly heart rate zone distribution for HR-based training analysis
  • •See HRV trends with Whoop recovery score integration
  • •Progressive overload tracking shows improvement across similar workouts
  • •AI-powered insights detect training gaps and health warnings
  • •Goal alignment shows projected CTL vs target with weekly TSS needed
  • •Time range selector to view 7 days, 30 days, 90 days, or full year

Thursday, January 15, 2026

  • •Added swimming as a third supported sport with CSS (Critical Swim Speed) based workout generation
  • •Added onboarding wizard for new users to set up training preferences and weekly schedule
  • •Calendar now shows completed activities on past days with TSS totals and workout details

Wednesday, January 14, 2026

  • •Introduced Free and Pro tiers - Free includes 3 AI workouts per month, Pro offers unlimited access
  • •New users get a 7-day Pro trial to experience all features
  • •Added subscription management in Settings with Stripe integration
  • •JustTrain now shows remaining workouts for Free tier users
  • •Added /pricing page with plan comparison and upgrade options
  • •Expanded pricing page with detailed Pro feature explanations showing the value of adaptive training
  • •Weekly planning now creates full detailed workouts (not just placeholders) for your entire week
  • •Daily emails now refine weekly workouts based on current recovery, sleep, and fatigue
  • •Workouts automatically adapt when your body signals it needs rest or intensity changes
  • •Added holiday-aware training planning - automatically adjusts weekly plan around vacations
  • •Pre-Holiday Push: build extra fitness before your vacation with 115% TSS target
  • •Holiday weeks treated as recovery with reduced TSS target
  • •Races during holidays take priority over recovery planning
  • •Added visual training plan calendar view with monthly grid display
  • •See planned workouts, races, and events color-coded by type
  • •View daily TSS targets and next 4 weeks overview
  • •Calendar extends multiple months to your goal date
  • •Added email preferences to control which types of emails you receive (Daily Briefing, Workout Analysis, Weekly Summary, Monthly Recap)
  • •Added contact page for sending feedback, questions, bug reports, and feature requests
  • •Added individual pattern recognition - learns your unique performance patterns
  • •Identifies your best training days for intensity, endurance, and recovery
  • •Discovers effective workout sequences that work for your body
  • •Detects personal warning signs before fatigue or illness strikes
  • •Pattern insights now inform AI workout recommendations
  • •New "Your Patterns" card on dashboard shows discovered insights

Tuesday, January 13, 2026

  • •Added outcome-based learning - workout recommendations now personalize based on what actually works for you
  • •Unified workout generation - JustTrain and daily emails now use the same AI-powered approach with personalized messages
  • •Added training availability settings - configure which days and how much time you have to train
  • •Added preferred email delivery time setting - choose when you receive daily workout emails
  • •Added workout difficulty feedback loop - avoids repeating workouts that felt too hard
  • •Added zone-based workout classification for more accurate training analysis
  • •Improved workout type detection using actual power zone distribution
  • •Added fatigue cost estimation based on time-in-zone data
  • •Added mismatch warnings when activity name differs from actual intensity
  • •Added workout visualization charts showing power zones over time

Monday, January 12, 2026

  • •Added AI Training Insight with personalized recommendations
  • •Added PWA install prompt for mobile app experience

Sunday, January 11, 2026

  • •Added zone calibration system for personalized training zones based on test data
  • •Added workout alternatives with ranked options for each training session
  • •Added AI-driven training phase detection with scientific thresholds
  • •Added weekly TSS volume card to dashboard
  • •Added CTL/ATL trend arrows to fitness metrics
  • •Added color coding to Sleep and Ramp Rate metrics
  • •Added Whoop day strain to readiness assessment
  • •Added AI-generated personalized readiness messages
  • •Added app localization support (English and Dutch)
  • •Improved dashboard loading performance with caching
  • •Fixed Intervals.icu workout upload

Saturday, January 10, 2026

  • •Added 7-day calendar view on dashboard
  • •Improved post-workout email with comprehensive analysis
  • •Auto-fetch email and timezone from Intervals.icu during login
  • •Added admin dashboard for athlete management
  • •Added security improvements (token encryption, rate limiting)
  • •Improved error monitoring with Sentry integration
  • •Fixed calendar event date handling

Friday, January 9, 2026

  • •Added This Week's Progress card to dashboard
  • •Added training load warnings and alerts
  • •Added fitness projection integration
  • •Added phase timeline and upcoming workout display
  • •Added form trend chart with color coding
  • •Added Whoop webhook for real-time workout generation
  • •Added email notification settings
  • •Improved dashboard layout and organization
  • •Fixed form trend chart direction (old to new)