Question 1

What is IntervalCoach?

Accepted Answer

IntervalCoach is an AI-powered cycling and running coach that creates personalized workouts based on your fitness data. It connects with Intervals.icu to analyze your training history, recovery status, and goals to generate the perfect workout for each day.

Question 2

How does the AI coaching work?

Accepted Answer

Our AI analyzes your power/pace data, training load, recovery metrics, and upcoming goals. It then generates structured workouts that target the right training zones and intensity for your current fitness level. Over time, the coach learns your preferences — which workouts feel harder for you, your recovery patterns, and how you respond to different training stimuli. Workouts automatically sync to Intervals.icu and your connected apps like Zwift.

Question 3

How are workout intervals created?

Accepted Answer

IntervalCoach uses a two-step process. First, it selects a workout type (like Sweet Spot, Threshold, or VO2max) from a catalog of ~25 types based on your training phase, recovery status, and recent workout history — ensuring variety and proper stimulus spacing. Then the AI generates the specific intervals for that type, tailored to your FTP/pace, available time, and current fitness. This is why duration may vary slightly from your target — the AI prioritizes the right training stimulus over hitting exact minutes.

Question 4

Why AI coaching instead of a human coach?

Accepted Answer

AI coaching offers 24/7 availability and instant adaptation to your daily readiness. Unlike static training plans, our AI adjusts every workout based on your sleep, HRV, recent training load, and recovery status. It's like having a coach who knows your body's data in real-time. For serious athletes, AI coaching complements human coaching by handling daily adjustments while your coach focuses on strategy.

Question 5

How does IntervalCoach compare to apps like TrainerRoad or JOIN?

Accepted Answer

TrainerRoad and JOIN are excellent training platforms that provide structured training plans. The key difference is how IntervalCoach handles daily adaptation.

Traditional apps give you a plan — often a good one — but they don't know that you slept poorly last night, had a stressful week, or that your legs just aren't there today. You either follow the plan or skip the workout entirely.

IntervalCoach adapts every single day. It looks at your recovery metrics (HRV, sleep, resting heart rate), your accumulated fatigue, and your recent training load. Then it adjusts — not just "easy day vs hard day", but the specific workout, intensity, and duration. Some days it'll push you harder because you're fresh. Other days it'll dial back because the data shows you need recovery.

Think of it as: static plan vs. dynamic coach that responds to your body in real-time.

Question 6

What's the relationship between Intervals.icu and IntervalCoach?

Accepted Answer

Intervals.icu is a free training analysis platform that stores your workout data from Garmin, Wahoo, Zwift, etc. IntervalCoach connects to Intervals.icu to read your data and generate AI-powered workouts. Think of Intervals.icu as your training database, and IntervalCoach as your AI coach that uses that data. Workouts created by IntervalCoach are uploaded back to your Intervals.icu calendar.

Question 7

What languages are supported?

Accepted Answer

IntervalCoach is available in 12 languages: English, Dutch, German, Spanish, Italian, French, Polish, Portuguese, Czech, Slovenian, Danish, and Chinese. The AI generates workout descriptions, emails, and coaching advice in your selected language. You can change your language preference in Settings.

Question 8

What does the Analytics page show?

Accepted Answer

The Analytics page gives you a deep dive into your training data across different time ranges (7, 30, 90, or 365 days):

Fitness Trends — CTL, ATL, and TSB charted over time with a projected trajectory.

Wellness & Recovery — HRV trend, resting heart rate trend, and an AI-generated recovery assessment.

Power & Performance — eFTP history chart and peak power table (1s, 5s, 1min, 5min, 20min). For runners: Critical Speed history and best efforts.

Training Volume — Weekly TSS trend, progressive overload tracking, and power/HR zone distribution.

AI Insights — Personalized training observations and recommendations based on your data patterns.

Question 9

What does the Training Plan page show?

Accepted Answer

The Training Plan page shows your periodized path to your goal event (requires setting an A or B event in Intervals.icu):

Goal Projection — Your current CTL vs target CTL with a fitness trajectory chart. Shows whether you're on track, ahead, or behind.

Phase Roadmap — Visual timeline of training phases (Base → Build → Peak → Taper → Race Week) leading to your event.

Weekly Timeline — Week-by-week breakdown with TSS targets, where you can compare planned vs actual training load.

Training Volume — Your weekly availability and how the AI distributes training across your schedule.

If you don't have a goal event set, the page will prompt you to add one.

Question 10

What does the Calendar page show?

Accepted Answer

The Calendar page gives you a monthly overview of your training:

Daily view — Each day shows completed activities (green, with TSS) and planned workouts (blue). Race days are marked with a red dot.

Weekly summaries — The left column shows each week's training phase (Build, Peak, Taper, etc.) and a TSS progress bar comparing achieved vs target load.

Click any day — Opens the activity detail (with AI analysis for completed rides) or event detail (with workout structure for planned sessions).

The calendar shows up to 6 months and automatically loads more as you navigate.

Question 11

How does IntervalCoach determine workout intensity?

Accepted Answer

The AI considers multiple factors: your current CTL (fitness), ATL (fatigue), TSB (form), recent sleep and HRV data, power/pace zones, upcoming events, and weekly training availability you set in settings. It balances progressive overload with recovery to build fitness without overtraining. Intensity targets are based on your actual power curve or pace data, not generic percentages.

Question 12

How is my target CTL determined?

Accepted Answer

When you set an event goal in settings, the AI calculates the optimal CTL (Chronic Training Load) you need to reach by that date. It considers your current fitness, time available, and a safe ramp rate (typically 3-7 CTL points per week). The goal progress chart shows your projected fitness trajectory and whether you're on track. The AI then plans weekly training load to hit that target.

Question 13

What is CTL, ATL, and TSB?

Accepted Answer

These are key fitness metrics: CTL (Chronic Training Load) represents your fitness level built over ~6 weeks of training. ATL (Acute Training Load) represents recent fatigue from the past ~1 week. TSB (Training Stress Balance) is CTL minus ATL — when positive you're fresh, when negative you're fatigued. IntervalCoach uses these to ensure you build fitness while avoiding overtraining.

Question 14

Where can I learn more about training terminology?

Accepted Answer

We have a comprehensive training glossary that explains all the key terms: CTL, ATL, TSB, FTP, TSS, HRV, periodization, tapering, and more. Visit our glossary for detailed definitions and explanations of each concept.

Question 15

What's the difference between the weekly plan and daily workouts?

Accepted Answer

The weekly plan is generated each Sunday and outlines your training structure: which days are hard, easy, or rest, plus TSS targets for each session. Actual workouts are then generated one per day, 7 days ahead — so each workout uses your most recent data. On the day itself, a final adaptation layer checks your recovery, sleep, and fatigue and may adjust intensity or suggest rest. This three-layer approach (weekly structure → rolling generation → daily adaptation) combines strategic planning with maximum flexibility.

Question 16

What's the difference between JustTrain and daily email workouts?

Accepted Answer

Daily email workouts are sent automatically based on your weekly plan and schedule. JustTrain is an on-demand feature for when you want to train outside your schedule — it generates a workout based on your current readiness right now. Use JustTrain for spontaneous training sessions or when your schedule changes.

Question 17

How does the AI decide when I need rest?

Accepted Answer

The AI monitors your TSB (form), HRV trends, resting heart rate, sleep quality, and recent training load. When fatigue accumulates or recovery metrics drop, it automatically schedules easier days or complete rest.

Smart sleep adaptation: If you consistently get less sleep than average (like parents with young children) but your HRV and resting heart rate show good recovery, the AI trusts your body's actual signals over sleep hours alone.

Setting your availability: You can control which days you train in two ways:

1. Weekly schedule — In Settings → Training, uncheck the days you can't train. The AI won't schedule workouts on those days.
2. Specific dates — In Intervals.icu, add Holiday events for vacations, work travel, or other dates you can't train. IntervalCoach treats these as off days and adjusts the week accordingly.

Question 18

Where does my recovery status come from?

Accepted Answer

Your recovery status (green/yellow/red) comes from wellness data in Intervals.icu — including HRV, resting heart rate, sleep duration, and any subjective ratings you log (fatigue, soreness, mood). If you've connected Whoop in Settings → Integrations, your Whoop recovery score is also factored in.

The AI compares your current HRV and resting HR to your personal 30-day baseline. If your physiological signals indicate good recovery despite short sleep, the AI trusts your body's actual recovery state — helpful for those who naturally need less sleep or have adapted to their schedule.

Question 19

What if I'm sick or injured?

Accepted Answer

Take the time you need to recover — your health comes first. When you return, the AI automatically adjusts based on your time off. It will ease you back in with reduced volume and intensity. You don't need to manually update anything; just start training again when you're ready and the AI adapts to your current fitness level.

Question 20

Does IntervalCoach handle tapering for events?

Accepted Answer

Yes! The AI tapers differently based on event priority:

A Events get a full 3-week taper with exponential volume reduction while maintaining intensity. The goal is peak freshness (positive TSB) on race day. You can't maintain peak form indefinitely, so this is reserved for your most important 1-2 races per year.

B Events get a 1-week mini-taper with reduced volume to sharpen up, plus opener workouts the day before. Your overall training plan stays largely on track for your A event while giving you a performance boost for the B race.

C Events have no taper and no special preparation — you train through them as quality workouts. Think of them as a particularly tough training session.

Multi-day events (stage races, tours) — the taper happens before the first stage, and your plan stays in Race Week mode throughout the entire event. The AI accounts for the full duration when calculating your taper timing and target fitness.

Your dashboard shows your current training phase and adapts the phase timeline based on event priority, so you can always see where you are in the progression.

Question 21

Does it use periodization (base/build/peak)?

Accepted Answer

Yes, the AI structures your training in phases based on time until your goal event. Early phases focus on building aerobic base, middle phases increase intensity and specificity, and final phases sharpen fitness before tapering. For multi-day events (stage races, tours), Race Week extends across the entire event duration so your plan stays in race mode throughout. The weekly plan shows your current training focus and adapts the phase progression to your schedule.

Question 22

Does IntervalCoach provide nutrition advice?

Accepted Answer

Yes! Pro members receive personalized nutrition guidance with every workout:

Pre-workout — What and when to eat before training, based on workout intensity and duration.

During workout — Carbohydrate and hydration targets per hour for longer sessions.

Post-workout — Recovery nutrition timing, with protein and carb recommendations.

For race week, you'll also receive carb-loading guidance starting 3 days before your event.

Question 23

How does nutrition advice adapt to each workout?

Accepted Answer

Nutrition recommendations scale based on workout intensity and duration. A 45-minute recovery ride gets simple fueling advice, while a 3-hour endurance ride includes detailed carb targets (30-60g/hour) and hydration guidance. High-intensity interval sessions emphasize glycogen stores and pre-workout timing. The advice also considers your sport — running has different fueling strategies than cycling due to GI sensitivity.

Question 24

Can I do workouts both indoor and outdoor?

Accepted Answer

Yes! The workouts themselves are identical — the same intervals and targets work on your trainer or outside. The difference is in how you sync: indoor platforms like Zwift pull workouts directly from Intervals.icu, while for outdoor rides you can sync to your Garmin or Wahoo head unit. Set up your preferred sync method in Intervals.icu settings.

Question 25

What if I miss a workout or want to skip one?

Accepted Answer

No problem! The AI doesn't directly track 'completed vs not completed' — instead, it checks your current fitness state every day. If you miss a workout, your body stays fresher (higher TSB), so the next recommendation naturally reflects that. You don't need to 'make up' missed sessions. The missed workout stays on your Intervals.icu calendar, but your daily email adapts to how your body is actually doing. Consistency matters more than perfection.

Question 26

How do I tell the AI about a busy week or days I can't train?

Accepted Answer

Add a 'Holiday' or 'Note' event in Intervals.icu on the days you'll be unavailable. The AI detects these and adjusts your weekly plan around them. Use keywords like 'holiday', 'vacation', 'trip', or 'busy' in the event name. This works well for family commitments, travel, or any period where your normal schedule won't apply.

Question 27

How do coaching memories and custom instructions work?

Accepted Answer

Both coaching memories and custom instructions are used across all surfaces: daily workouts, weekly plans, JustTrain, and Coach+ chat. They influence every workout and coaching decision, not just the feature where they were created.

Custom instructions are written by you in Settings. Think of them as standing orders for your coach, like "keep weekday rides under 90 minutes" or "I prefer 2x20 over 4x10 for threshold work."

Coaching memories are created automatically by the AI in two ways: during Coach+ chat conversations (when you mention a preference, injury, or constraint) and during post-workout analysis (when patterns are detected from your ride feedback). You can review and delete them in Settings.

Since both are used everywhere, it doesn't matter where you store information. Custom instructions are best for things you want to explicitly control. Memories are for things the coach picks up over time from your conversations and training patterns.

Question 28

Can I modify or move workouts?

Accepted Answer

Yes! You can edit upcoming planned workouts directly in IntervalCoach — change the sport, duration, TSS target, intensity, move them to another day, or delete them before they're generated. Once a workout is generated and on your Intervals.icu calendar, you have full control there too: drag workouts to different days, edit intervals, adjust duration, or delete them entirely. You can also move your goal event date in Intervals.icu. IntervalCoach reads these changes and adapts future workouts accordingly.

Question 29

Can I add my own workouts or placeholders?

Accepted Answer

Yes! There are two approaches:

Named events — Add an event in Intervals.icu with a name starting with 'Ride', 'Run', or 'Swim' (e.g., 'Ride - Group ride 90 min'). Include duration in the name for accurate load planning.

C events — For regular group rides or club rides, add them as a C-priority event. The AI won't generate a structured workout on that day, keeps the day before easy, and plans recovery afterward. You can make C events recurring for weekly club rides.

Both approaches are automatically picked up by IntervalCoach and factored into your weekly plan.

Question 30

Can I set multiple events or goals?

Accepted Answer

Yes! You can add multiple events in Intervals.icu and mark them as A, B, or C priority. The AI considers all events when planning your training phases and taper. See 'What are A, B, and C events?' below for details on how each priority affects your training.

Question 31

What are A, B, and C events?

Accepted Answer

Event priority determines how the AI structures your training:

A Events — Your most important season goals where you want to perform at absolute peak fitness. Pick 1-2 per year. If you have multiple A races, they should be at least 12 weeks apart to allow full peaking for both. If two A races are within 12 weeks of each other, consider making one a B race. The AI builds a full periodization plan (Base → Build → Peak → Taper → Race) with a 3-week taper to maximize freshness on race day.

B Events — Important races where you want to perform well, but not necessarily at your peak. Excellent for testing race tactics, nutrition strategies, and pacing. B races build valuable mental racing experience and confidence you can carry into your A events. You'll get a 1-week mini-taper with reduced volume to sharpen up, plus opener workouts the day before to activate your legs.

C Events — Races strictly for practice, experience, and fun. You simply train through them — they hold a similar value to a key hard workout. No taper and no special preparation. If possible, schedule them like you would a tough workout: following an easy or rest day. The AI removes scheduled workouts on that day but treats the event itself as training.

Question 32

How long until I see results?

Accepted Answer

Your CTL (fitness) number updates in real-time after every workout — you'll see it rise immediately on the dashboard. Physical adaptations typically take 4-6 weeks to feel in your body. For event-specific peak fitness, plan at least 8-12 weeks of structured training. The dashboard shows your progress and projected fitness trajectory toward your goal.

Question 33

Does IntervalCoach differentiate between cycling disciplines like road, MTB, and gravel?

Accepted Answer

Currently, IntervalCoach treats all cycling as a single sport type. Workouts are generated based on your fitness data, training phase, and available time — but not optimized specifically for MTB or gravel disciplines. When you set a goal event, the AI analyzes the event type (endurance, racing, gran fondo, etc.) to adjust target fitness recommendations. Multi-day events like stage races and tours are fully supported — see 'Does IntervalCoach support multi-day events?' below.

Question 34

Does IntervalCoach support multi-day events like stage races and tours?

Accepted Answer

Yes! IntervalCoach automatically detects multi-day events in two ways:

1. Multi-day calendar events — If your event in Intervals.icu spans multiple days (has a start and end date), it's detected as multi-day automatically.

2. Consecutive same-name events — If you create separate events for each stage (e.g., "Tour de Wallonie - Stage 1", "Tour de Wallonie - Stage 2"), IntervalCoach groups them together by recognizing the shared name.

Once detected, multi-day events get special treatment:

• Race Week extends across the entire event duration, not just the first day
• Taper timing is calculated based on the first stage
• CTL targets are adjusted upward (15-25%) for the cumulative fatigue demands
• Date ranges are shown throughout the app (dashboard, calendar, training plan)
• Post-event email is sent the day after the last stage, not after each day

Just set your stage race as an A or B event in Intervals.icu and IntervalCoach handles the rest.

Question 35

When is a new weekly training plan generated?

Accepted Answer

Your weekly training structure (which days are hard/easy/rest and TSS targets) is generated every Sunday. You can choose the exact time in Settings — the default is 8pm your local time. Then each day, one workout is generated for 7 days from now and placed on your calendar — so your week fills in gradually rather than all at once.

You can edit the upcoming plan before workouts are generated: change the sport, duration, TSS target, intensity, move sessions to different days, or remove them. If you need a completely fresh plan (for example, after changing your schedule or adding a race), hit 'Reset Calendar' in Settings to regenerate immediately.

Question 36

Can I train twice a day (morning and evening)?

Accepted Answer

Yes! In Settings → Training, you can configure up to 3 sessions per day. When you set multiple sessions, the AI generates separate workouts for each — for example, a morning run and an evening ride. Each session gets its own structured workout with the right intensity and duration.

Question 37

I changed my sport preferences but old workouts are still on my calendar

Accepted Answer

When you change your sport preferences (for example, switching from cycling + running to cycling only), new workouts will respect your updated settings. However, workouts that were already on your Intervals.icu calendar from before the change aren't automatically deleted — IntervalCoach respects existing calendar events.

To clean up: delete the old workouts for the removed sport from your Intervals.icu calendar, then hit 'Reset Calendar' in Settings to regenerate the week with your new preferences.

Question 38

Why does my Form number differ from Intervals.icu?

Accepted Answer

IntervalCoach and Intervals.icu display Form differently. Intervals.icu shows the raw TSB value (CTL minus ATL), while IntervalCoach shows Form as a percentage of your fitness: (TSB / CTL) × 100.

For example, with CTL 58 and ATL 88: Intervals.icu shows TSB = -30, while IntervalCoach shows -52%. Both are mathematically correct — the percentage shows how fatigued you are relative to your fitness level, which is more meaningful across different fitness levels.

Question 39

Do I need an Intervals.icu account?

Accepted Answer

Yes, IntervalCoach uses Intervals.icu as the data source for your training history and fitness metrics. Intervals.icu is free and connects to Strava, Garmin, Wahoo, and other platforms. Create an account at intervals.icu before signing up.

Question 40

Which sports are supported?

Accepted Answer

IntervalCoach generates structured workouts for cycling (road, indoor/Zwift, gravel), running, and swimming. Cycling workouts are optimized for power-based training, running uses pace and heart rate zones, and swimming workouts include technique drills and interval sets. Strength training is supported as a scheduling option — you can mark days for strength in your weekly schedule, and the AI works around those sessions — but IntervalCoach doesn't generate strength workout content.

Question 41

What data do you need?

Accepted Answer

We need access to your Intervals.icu account which provides your training history, power/pace curves, and wellness data (HRV, sleep, recovery). The more historical data available, the better the AI can personalize your training.

Question 42

Why is my activity data missing or showing zeros?

Accepted Answer

Data quality depends on how your device syncs to Intervals.icu. Not all sync paths deliver the same data:

Best: Direct device sync — Garmin, Wahoo, Coros, and Zwift sync .fit files directly to Intervals.icu with full power, HR, cadence, and GPS data.

Strava sync — Strava's API Terms of Service prohibit Intervals.icu from sharing Strava-sourced activity data with third-party apps like IntervalCoach. If your activities only reach Intervals.icu through Strava, we can't access them. Fix: connect your device (Garmin, Wahoo, Coros, Zwift) directly to Intervals.icu and keep Strava connected. Intervals.icu will replace the Strava version with the original — no duplicates. You can also use the 'Import All Strava Data' button in Intervals.icu to import your full Strava archive (these imports are not subject to the API restrictions).

Summary only: Fitbit, Google, Whoop — These APIs only provide summary data (duration, distance, average HR) without per-second data streams. TSS and zone analysis require per-second data, so these activities show up but with minimal metrics.

Apple Watch — Use the HealthFit app to export .fit files directly to Intervals.icu for full data.

If you're seeing missing data, check your Intervals.icu activity page first. If the data is incomplete there, it's a sync issue at the source — IntervalCoach can only use what Intervals.icu receives.

Question 43

Why is my resting heart rate or HRV showing incorrect values?

Accepted Answer

Dashboard metrics like resting heart rate (RHR) and heart rate variability (HRV) come directly from your Intervals.icu wellness data. IntervalCoach doesn't calculate these values — it reads what your device synced.

If values look wrong:

1. Check Intervals.icu — Go to the Wellness page in Intervals.icu and verify the values there. If they're wrong in Intervals.icu, it's a sync issue from your device.
2. Check your device — Some watches report daytime HR as resting HR, or auto-detect activities that skew the reading. Make sure your device is measuring RHR during sleep or first thing in the morning.
3. Third-party apps — If you use HRV4Training, Oura, or similar apps that sync to Intervals.icu, check that the data format matches what Intervals.icu expects (for example, some apps use a 1-10 scale while others use 0-100).

Once the values are correct in Intervals.icu, they'll automatically be correct in IntervalCoach.

Question 44

Is there a mobile app?

Accepted Answer

IntervalCoach works as a Progressive Web App (PWA) — you can install it on your phone's home screen for an app-like experience. On iOS: open the site in Safari, tap Share, then 'Add to Home Screen'. On Android: tap the menu and 'Install app'. You'll get full-screen access without needing an app store download.

Question 45

When do I receive workout emails?

Accepted Answer

Daily workout emails are sent at your preferred time, which you can set in settings. Weekly summaries arrive on Sunday evening. You can enable or disable different email types in your notification settings. All times are based on your local timezone.

Question 46

How are my power and heart rate zones set?

Accepted Answer

IntervalCoach pulls your FTP (cycling) or threshold pace (running) from Intervals.icu, then applies standard Coggan-based training zones as percentages of that value. For cycling: Z1 (Recovery) up to 55%, Z2 (Endurance) 56-75%, Z3 (Tempo) 76-87%, Sweet Spot 88-94%, Z4 (Threshold) 95-105%, Z5 (VO2max) 106-120%, and Z6 (Anaerobic) above 121%. Note that if you've customized your zone boundaries in Intervals.icu, those custom settings won't carry over — IntervalCoach uses its own zone definitions.

Question 47

How do workouts get to my Garmin or Wahoo?

Accepted Answer

Workouts are uploaded to your Intervals.icu calendar. From there, enable the sync to your device: Intervals.icu connects to Garmin Connect, Wahoo, TrainingPeaks, and more. Once synced, structured workouts appear on your device ready to execute. Check Intervals.icu settings for sync options.

Question 48

What AI technology powers the coaching?

Accepted Answer

IntervalCoach uses Google's Gemini AI models for workout generation and analysis. We use Gemini 3 Flash for quick tasks like readiness assessment, and Gemini 3 Pro for complex analysis like weekly planning and post-workout insights. The AI is specifically trained to understand cycling and running training principles.

Question 49

How much does IntervalCoach cost?

Accepted Answer

IntervalCoach has three tiers:

Free — Fitness dashboard, 3 workouts per month, and weekly training plans.

Pro — €3/month or €30/year (save 17%). Daily adaptive workouts, post-workout analysis, Whoop integration, and 20 Coach+ AI chat messages per month.

Max — €8/month or €80/year (save 17%). Everything in Pro plus 200 Coach+ AI chat messages per month for athletes who want deeper coaching conversations.

New users get a 14-day free trial of Pro. Stripe automatically converts to your local currency at checkout.

Question 50

What's the difference between Pro and Max?

Accepted Answer

Pro and Max include the same training features: daily adaptive workouts, weekly plans, post-workout analysis, nutrition advice, and Whoop integration. The difference is Coach+ AI chat:

Pro — 20 Coach+ messages per month. Enough for occasional questions about training, race prep, or workout modifications.

Max — 200 Coach+ messages per month, plus the option to buy top-up packs that never expire. For athletes who want to use Coach+ as their primary coaching interface — asking daily questions, getting detailed race strategies, discussing nutrition plans, and more.

Question 51

What is Coach+?

Accepted Answer

Coach+ is an AI chat feature that lets you have real-time conversations with your personal AI coach. Unlike the automated daily workouts that adapt to your data behind the scenes, Coach+ lets you ask questions, request explanations, and get advice in a conversational format — all grounded in your actual fitness data, training history, and goals.

Question 52

What can I ask Coach+?

Accepted Answer

Coach+ has access to your full training data and can help with:

Training advice — "Should I do intervals or endurance today?" "My legs feel heavy, what should I do?"

Performance analysis — "How has my FTP progressed this season?" "Am I training enough in Zone 2?"

Race preparation — "Help me plan my pacing for a hilly 100km ride" "What should my taper look like?"

Nutrition guidance — "What should I eat before a 3-hour ride?" "How many carbs per hour for my race?"

Workout modifications — "Can you make today's workout shorter?" "I only have 45 minutes, what should I do?"

Coach+ remembers your preferences and learns from your conversations over time.

Question 53

How do Coach+ message limits work?

Accepted Answer

Coach+ message limits reset monthly. Only your messages count toward the limit — the AI coach's responses are free. Pro includes 20 messages per month and Max includes 200. You can see your remaining messages in the chat panel. If you need more messages, you can upgrade from Pro to Max anytime in Settings. Max users can also purchase top-up packs (100, 200, or 500 messages) that never expire — they carry over indefinitely.

Question 54

Can I switch between Pro and Max?

Accepted Answer

Yes! You can upgrade from Pro to Max or downgrade from Max to Pro anytime in Settings → Subscription. When upgrading, you'll be charged the prorated difference for the remainder of your billing period. When downgrading, the change takes effect at the end of your current billing period.

Question 55

Can I cancel anytime?

Accepted Answer

Yes! You can cancel your subscription anytime from your settings. You'll keep access to your current tier until the end of your billing period, then automatically switch to the Free plan.

Question 56

What happens after my trial?

Accepted Answer

After your 14-day trial ends, you'll automatically switch to the Free plan. You can continue using the dashboard and basic features. Subscribe to Pro anytime to get personalized daily workouts, AI coaching, and Coach+ chat.

Question 57

Does it work with Zwift?

Accepted Answer

Yes! Workouts sync automatically to Intervals.icu, which connects to Zwift. Your structured workouts appear in Zwift ready to ride. Just enable the Intervals.icu integration in your Zwift settings.

Question 58

Does it work with MyWhoosh?

Accepted Answer

Yes! Workouts sync automatically to Intervals.icu, which connects to MyWhoosh. Enable the Intervals.icu integration in your MyWhoosh settings and your structured workouts will appear there ready to ride.

Question 59

Can I connect my Whoop?

Accepted Answer

Yes, Pro users can connect Whoop directly for real-time recovery data. You can keep Whoop connected to both Intervals.icu and IntervalCoach — they complement each other:

Intervals.icu ↔ Whoop syncs recovery data every ~8 hours. Good for wellness history and long-term trends.

IntervalCoach ↔ Whoop (direct) gets your recovery score in real-time. Your daily email is sent the moment your Whoop recovery is ready — perfect for morning training decisions. You also get more detailed sleep data (stages, efficiency, sleep debt).

If you don't connect Whoop directly, IntervalCoach still uses the data from Intervals.icu — it just arrives with a delay.

Question 60

How is my data protected?

Accepted Answer

We only access the training data needed for coaching through secure OAuth connections. We never store your passwords. Your data is encrypted and never shared with third parties. Read our full privacy policy for details.

Question 61

How do I get help or report issues?

Accepted Answer

Use the Contact page to reach us with questions or issues. You can also check the changelog for recent updates. For Intervals.icu-specific questions, their forum is a great resource. We typically respond within 24 hours on business days.

Frequently Asked Questions

About IntervalCoach

Training & Intensity

Getting Started

Pricing & Subscription

Integrations

Privacy & Security

Frequently Asked Questions

About IntervalCoach

01What is IntervalCoach?

02How does the AI coaching work?

03How are workout intervals created?

04Why AI coaching instead of a human coach?

05How does IntervalCoach compare to apps like TrainerRoad or JOIN?

06What's the relationship between Intervals.icu and IntervalCoach?

07What languages are supported?

08What does the Analytics page show?

09What does the Training Plan page show?

10What does the Calendar page show?

Training & Intensity

11How does IntervalCoach determine workout intensity?

12How is my target CTL determined?

13What is CTL, ATL, and TSB?

14Where can I learn more about training terminology?

15What's the difference between the weekly plan and daily workouts?

16What's the difference between JustTrain and daily email workouts?

17How does the AI decide when I need rest?

18Where does my recovery status come from?

19What if I'm sick or injured?

20Does IntervalCoach handle tapering for events?

21Does it use periodization (base/build/peak)?

22Does IntervalCoach provide nutrition advice?

23How does nutrition advice adapt to each workout?

24Can I do workouts both indoor and outdoor?

25What if I miss a workout or want to skip one?

26How do I tell the AI about a busy week or days I can't train?

27How do coaching memories and custom instructions work?

28Can I modify or move workouts?

29Can I add my own workouts or placeholders?

30Can I set multiple events or goals?

31What are A, B, and C events?

32How long until I see results?

33Does IntervalCoach differentiate between cycling disciplines like road, MTB, and gravel?

34Does IntervalCoach support multi-day events like stage races and tours?

35When is a new weekly training plan generated?

36Can I train twice a day (morning and evening)?

37I changed my sport preferences but old workouts are still on my calendar

38Why does my Form number differ from Intervals.icu?

Getting Started

39Do I need an Intervals.icu account?

40Which sports are supported?

41What data do you need?

42Why is my activity data missing or showing zeros?

43Why is my resting heart rate or HRV showing incorrect values?

44Is there a mobile app?

45When do I receive workout emails?

46How are my power and heart rate zones set?

47How do workouts get to my Garmin or Wahoo?

48What AI technology powers the coaching?

Pricing & Subscription

49How much does IntervalCoach cost?

50What's the difference between Pro and Max?

51What is Coach+?

52What can I ask Coach+?

53How do Coach+ message limits work?

54Can I switch between Pro and Max?

55Can I cancel anytime?

56What happens after my trial?

Integrations

57Does it work with Zwift?

58Does it work with MyWhoosh?

59Can I connect my Whoop?

Privacy & Security

60How is my data protected?

61How do I get help or report issues?