# IntervalCoach

> IntervalCoach is an AI training coach that understands your full picture: your fitness, recovery, goal event and the life around your training. It reads 60+ recovery signals (HRV, sleep, sleep debt, training load, subjective wellness) and adapts today's session when the data calls for it, rather than handing you a fixed plan. It works across every sport you train: cycling, running, trail, triathlon, swimming, strength and hiking, and supports athletes returning from injury. Trail running is a first-class sport — terrain-aware analysis (elevation, gradient, power-hike thresholds), trail-specific workout templates (Long Climb, Downhill Repeats, Power-Hike Intervals, Technical Trail Intervals, Ultra Time-on-Feet), and trail-only library filtering. Built by Martijn Russchen. Subscriptions start at €3/month after a 14-day free trial — no credit card required. Through Intervals.icu (and Apple & Google Health) it connects to a broad ecosystem: Garmin, Wahoo, Polar, Coros, Suunto, Amazfit, Hammerhead, Strava, Zwift, MyWhoosh, Rouvy, Biketerra, Concept2, Dropbox, Whoop, Oura, Apple Health, Google Fit, and Huawei Health. Available in 25 languages.

## Core pages
- [Best AI cycling coach apps 2026](https://www.intervalcoach.app/en/best-ai-cycling-coach): Honest comparison of TrainerRoad, TrainingPeaks, JOIN, Garmin Coach, Athletica, the Intervals.icu tools and IntervalCoach
- [Best AI running coach apps 2026](https://www.intervalcoach.app/en/best-ai-running-coach): Runna, Garmin Coach, TrainAsONE, Coach Leo, Athletica, Humango and IntervalCoach compared on recovery adaptation
- [TrainerRoad alternatives](https://www.intervalcoach.app/en/alternatives/trainerroad): Seven alternatives ranked for riders leaving TrainerRoad, with prices and who each fits
- [TrainingPeaks alternatives](https://www.intervalcoach.app/en/alternatives/trainingpeaks): Seven alternatives for self-coached athletes after the Garmin acquisition
- [JOIN alternatives](https://www.intervalcoach.app/en/alternatives/join): Six alternatives for JOIN Cycling users who also run or want recovery-driven plans
- [Best AI triathlon coach apps 2026](https://www.intervalcoach.app/en/best-ai-triathlon-coach): TriDot, Athletica, Humango, Garmin Triathlon Coach, Transition, MOTTIV and IntervalCoach compared
- [Homepage](https://www.intervalcoach.app/): Product overview and free trial signup
- [How It Works](https://www.intervalcoach.app/en/how-it-works): The three-step flow from data to workout
- [Pricing](https://www.intervalcoach.app/en/pricing): Free trial, Pro (€3/month), Max (€8/month), Coach Plan (per-athlete seats)
- [For coaches, teams and clubs](https://www.intervalcoach.app/en/coaches): The Coach Plan — a coach buys seats from €7/athlete/month; each seat covers that athlete's full subscription plus the coach tooling: an attention-sorted roster with biometrics against each athlete's own baseline, acting straight from the roster (approve a change, push a rest day, set a standing instruction), an approvals inbox for the whole squad, an eight-week squad timeline, squad analytics (load done against asked, per-athlete compliance, median fitness with spread) and a Monday-morning squad digest by email. Athletes pay nothing. From 40 athletes, custom pricing for clubs and federations
- [The Coach Plan launch post](https://www.intervalcoach.app/blog/coach-plan): What a coach gets, with screenshots of every surface, and how seat pricing works
- [About](https://www.intervalcoach.app/en/about): Founder, mission, science, and integrations
- [Help center](https://docs.intervalcoach.app/): 53 articles on how IntervalCoach works, setup, plans and pricing, integrations and troubleshooting

## Platform
- [Platform overview](https://www.intervalcoach.app/en/platform): Everything IntervalCoach does, grouped into four areas
- [AI Coaching](https://www.intervalcoach.app/en/platform/ai-coaching): Daily-adapting workouts, TrainNow, Coach+ chat, race pacing, post-workout analysis
- [Insights & Analytics](https://www.intervalcoach.app/en/platform/insights): Dashboard, analytics, training plan, recovery profile, benchmarks
- [Integrations](https://www.intervalcoach.app/en/platform/integrations): Native two-way sync via Intervals.icu and Apple & Google Health — head units & watches (Garmin, Wahoo, Polar, Coros, Suunto, Amazfit, Hammerhead), indoor & virtual (Zwift, MyWhoosh, Rouvy, Biketerra, Concept2), apps (Strava, Dropbox), recovery (Whoop, Oura, Apple Health, Google Fit, Huawei Health)
- [Community](https://www.intervalcoach.app/en/platform/community): Clubs, leaderboards, weekly AI club digest, coach access, referrals

## Race calendar
A browsable calendar of real upcoming races athletes are training for, across cycling, running, trail running and triathlon. Every race page carries a coach's read of what the course demands (from its distance, climbing, sport and season), estimated finish times by athlete level, the Base–Build–Peak–Taper preparation a plan for that date would have on real calendar dates, and a one-click way to start training for the race. Race organisers can submit their event and embed a "Train for this race" badge.
- [Race calendar](https://www.intervalcoach.app/en/events): All upcoming races, filterable by sport and country
- [Cycling races](https://www.intervalcoach.app/en/events/cycling): Upcoming cycling races, soonest first
- [Running races](https://www.intervalcoach.app/en/events/running): Upcoming running races, soonest first
- [Trail running races](https://www.intervalcoach.app/en/events/trail-running): Upcoming trail races
- [Triathlon races](https://www.intervalcoach.app/en/events/triathlon): Upcoming triathlons

## Science and methodology
- [The Science Behind IntervalCoach](https://www.intervalcoach.app/blog/the-science-behind-intervalcoach): What the engine uses, from periodization to taper curves
- [Five Periodization Models Explained](https://www.intervalcoach.app/blog/periodization-models-explained): Linear, undulating, polarized, pyramidal, block
- [How to Use CTL, ATL, and TSB](https://www.intervalcoach.app/blog/ctl-atl-tsb-explained): The three numbers that drive smart training decisions
- [HRV-CV: What Volatility Tells You](https://www.intervalcoach.app/blog/hrv-cv-autonomic-variability): Why HRV stability matters more than HRV value
- [Tired, or Getting Sick?](https://www.intervalcoach.app/blog/tired-or-getting-sick): Why HRV alone can't separate training fatigue from an oncoming illness, and how the orthogonal signals (breathing rate, blood oxygen, skin temperature) do
- [How IntervalCoach Adapts Your Workout](https://www.intervalcoach.app/blog/how-daily-adaptation-works): The daily adaptation pipeline
- [From Goal to Daily Workout](https://www.intervalcoach.app/blog/how-training-plans-work): How weekly targets become individual workouts

## Features
- [Your Whole Training Block, Planned for Real](https://www.intervalcoach.app/blog/your-whole-training-block-planned): Real structured workouts weeks ahead (4 weeks on Pro, 8 on Max), instant workout creation, and real-time week rebalancing
- [Introducing Coach+](https://www.intervalcoach.app/blog/introducing-coach-plus): Conversational AI coach (20 messages a month on Pro, 200 on Max)
- [Apple Health Integration](https://www.intervalcoach.app/blog/apple-health-integration): HRV, sleep, RHR, VO2 max flowing into daily readiness
- [Google Health Integration](https://www.intervalcoach.app/blog/google-health-integration): Fitbit, Pixel Watch and Wear OS wellness and workouts flowing into daily readiness
- [Performance Benchmarks](https://www.intervalcoach.app/blog/performance-benchmarks): Compare against peers (Max feature)
- [iOS App on iPhone](https://www.intervalcoach.app/blog/intervalcoach-ios-app): Native iOS companion app
- [Your Coach Is Now on Your Wrist](https://www.intervalcoach.app/blog/apple-watch-app): Apple Watch app with readiness, today's workout, complications, and planned workouts auto-scheduled into the Watch's Workouts app
- [IntervalCoach on Android](https://www.intervalcoach.app/blog/intervalcoach-android): Native Android app on Google Play, full parity with the iPhone app
- [Introducing Clubs](https://www.intervalcoach.app/blog/introducing-clubs): Train with the friends who keep you honest — shared feed, fair leaderboards, group events (free to join on every tier)
- [Trail Running and Brick Workouts](https://www.intervalcoach.app/blog/trail-running-and-bricks): How trail running and bricks became first-class sports across the platform

## Athlete stories and reviews
Real athletes, named and published with their approval. Each post is built from that athlete's own training data, with quotes in their own words. Reviews from the App Store and Google Play are collected on the homepage.
- [Athlete reviews](https://www.intervalcoach.app/en/reviews): What athletes say about IntervalCoach, sourced from App Store reviews, Google Play reviews and published athlete stories
- [Spotlight: Pius, an Hour on the Trainer and 300 km of Gravel](https://www.intervalcoach.app/blog/spotlight-pius-roesti-gravel): A Swiss masters gravel racer who trains an hour at a time indoors, then rides 300 km in a day
- [Spotlight: Phaidra, Building a Climber's Engine for Gatineau](https://www.intervalcoach.app/blog/spotlight-phaidra-gatineau-clm): A Canadian road and crit racer rebuilding an aerobic base around work travel
- [Spotlight: Bento Galado, 100 km and 7,000 Metres Up](https://www.intervalcoach.app/blog/spotlight-bentogalado-a-freita-100k): An Algarve trail runner training for a mountain ultra around a job and a young child
- [All athlete spotlights](https://www.intervalcoach.app/blog?tag=spotlight): The weekly series

## Founder narrative
- [Why I Built IntervalCoach](https://www.intervalcoach.app/blog/why-i-built-intervalcoach): The frustration that became the product
- [What Kristen Faulkner's AI Experiment Means](https://www.intervalcoach.app/blog/faulkner-ai-coaching): Industry context
- [Garmin Acquires TrainingPeaks and TrainHeroic](https://www.intervalcoach.app/blog/garmin-acquires-trainingpeaks): July 2026 industry analysis — a device manufacturer now owns the platform built on being device-neutral; what it means for data portability and for choosing a coaching layer independent of your watch brand

## Optional
- [Glossary](https://www.intervalcoach.app/en/glossary): Training terminology
- [Blog](https://www.intervalcoach.app/blog): All posts
- [Changelog](https://www.intervalcoach.app/changelog): Recent product updates