AI-Powered Training, Personalized Daily
IntervalCoach analyzes your fitness data and generates structured workouts tailored to your current form, goals, and recovery status.
How It Works
Connect Intervals.icu
Link your Intervals.icu account to sync your training data, power curves, and fitness metrics automatically.
AI Analyzes Your Data
Our AI reviews your CTL, ATL, TSB, recovery status, and upcoming goals to understand your current training state.
Get Your Workout
Receive a structured workout with intervals, targets, and duration optimized for your fitness level and goals.
Features
Weekly Training Plans
Each Sunday, AI maps out your week's training structure. Then workouts are generated one per day, 7 days ahead — always fresh and adapted to your latest data.
Daily Adaptive Training
Each workout adjusts to your current readiness. Slept poorly? The AI reduces intensity automatically.
Smart Workout Generation
AI-powered workouts based on your power zones, training phase, recovery, and learned preferences.
Recovery Awareness
Monitors HRV, sleep, and strain to ensure you train hard when ready and rest when needed.
JustTrain On-Demand
Need a workout right now? Get an instant session based on your current readiness.
Post-Workout Analysis
Compare each workout against similar past efforts to track power and HR trends. Get fatigue warnings when overreaching signals appear.
Smart Periodization
Automatic base, build, and peak phases leading to your goal events with proper taper.
Fitness Dashboard
Track CTL, ATL, TSB, HRV, and recovery metrics with visual trends.
Goal Tracking
Set race goals — including multi-day stage races — and track your progress with fitness projections toward target CTL.
Multi-Sport Support
Workouts for cycling, running, swimming, and strength — all personalized to your sport-specific fitness.
Nutrition Advice
Get pre-workout, during, and post-workout nutrition guidance tailored to each workout's intensity and duration.
Race Pace Plans
Get AI-generated race day strategies with pacing guidance, warm-up protocols, and scenario-based advice for your A, B, and C priority events.
Direct Upload
Push workouts directly to Intervals.icu calendar for Zwift/Wahoo sync.
Coach+ AI Chat
Have real-time conversations with your AI coach. Ask about training, nutrition, race strategy, or get workout modifications — all based on your actual fitness data.
Analytics & Insights
Fitness Trends
Visualize your CTL, ATL, and TSB over time. See how your fitness evolves and track progress toward your target CTL.
Zone Analysis
Track training distribution across power and heart rate zones. See trends showing which zones are improving or need attention.
AI Health Insights
Get early warnings for elevated resting heart rate, low HRV, and overtraining signals before they become problems.
Training Stimulus
Monitor your polarized training balance (80/20) and high-intensity session frequency to optimize adaptation.
AI Coaching Notes
Get personalized coaching advice with each workout: why this session matters, what to focus on, and how it fits your training plan.
Goal Projection
See your predicted CTL on race day based on current training, plus the weekly TSS needed to hit your target fitness.
Requirements
Intervals.icu Account
IntervalCoach uses Intervals.icu as its data source. You'll need a free Intervals.icu account connected to your training platform.
Setting Up Intervals.icu
- Create a free account at intervals.icu
- Connect your training platform (Strava, Garmin, Wahoo, etc.) in Settings
- Wait for your historical data to sync (may take a few hours)
- Come back here and log in with your Intervals.icu credentials
Zwift Integration
To use generated workouts in Zwift:
- Workouts are uploaded to your Intervals.icu calendar
- In Intervals.icu Settings, connect your Zwift account
- Enable "Sync workouts to Zwift" in the integration settings
- Workouts will appear in Zwift under Custom Workouts
Wahoo SYSTM/ELEMNT Integration
For Wahoo devices:
- Connect Wahoo to Intervals.icu in Settings
- Workouts sync to your Wahoo calendar automatically
- Access them on your ELEMNT or in SYSTM app
TrainerRoad Integration
For TrainerRoad users:
- Connect TrainerRoad to Intervals.icu for activity syncing
- Generated workouts can be exported as .zwo files
- Import .zwo files into TrainerRoad's custom workout builder
Have questions? Check out our FAQ
Ready to Train Smarter?
Connect your Intervals.icu account and get your first AI-generated workout.