博客

产品更新、训练技巧，以及我在 IntervalCoach 上正在打造的内容。

全部 ai coaching 功能 industry product 研究运动员专访幕后故事训练RSS

功能2026年9月9日4 分钟阅读英文版

The Ambassador Program: Bring IntervalCoach to Your Club

IntervalCoach now has an ambassador program for athletes who bring it to a club, team or training group. Free Max, the club AI digest, a story on the blog, and a direct line to the founder. No follower threshold, and every application is reviewed individually.

研究功能2026年9月9日5 分钟阅读英文版

Individual recovery curves, now fitted from every morning

IntervalCoach now estimates each athlete's recovery curve from their full history of overnight measurements, around a hundred mornings rather than the four or five the previous estimator could use, by modelling how the effects of consecutive sessions overlap. Depth is individually fitted for every athlete, the recovery rate for those whose data supports one, and the model is validated against mornings it has not seen.

训练2026年9月8日6 分钟阅读英文版

How Running Power Works in IntervalCoach

Pace lies on hills and in wind. Power does not. Here is how IntervalCoach uses Stryd and Garmin running power: where the reference number comes from, how workout targets are built from it, how your running power trend is tracked, and why running fatigue is judged on a different scale than cycling.

运动员专访2026年9月7日5 分钟阅读英文版

Spotlight: Mattia, Four Weeks to Varese After a Summer That Kept Interrupting

An Italian rider whose July held the two biggest rides of his year, whose August came apart, and who has spent the last three weeks rebuilding for the Gran Fondo Tre Valli Varesine on 4 October.

运动员专访2026年9月7日1 分钟阅读

聚焦：@yinuo-chen，平了五个月，然后一切都动了

一位追求4 W/kg的中国车手，他的估算FTP从三月到八月一直原地不动，然后在两周内跳涨了27瓦。变化的不是训练本身，而是训练终于对他提出的要求。

product2026年8月31日3 分钟阅读英文版

The Coach Plan: run a whole squad without losing the athlete

IntervalCoach now works for the person behind the athletes. One roster that sorts itself by who needs you, a Monday briefing in your inbox, approvals for the whole squad in one list, and analytics that read the group honestly. Each seat covers an athlete's full subscription, so your athletes pay nothing themselves.

运动员专访2026年8月31日4 分钟阅读英文版

Spotlight: @jruddy, a 75 km Ultra Built on a Turbo Trainer

A UK multi-sport athlete heading into a 75 km trail ultra, with a build that ran through a holiday, an illness and a 35 km race rehearsal, and much of its horsepower made on a turbo trainer.

运动员专访2026年8月29日3 分钟阅读英文版

Spotlight: @cichykot, the runner who lives just under threshold

A Polish runner with a 43:56 10k in June, three sub-threshold sessions a week, and a breathing sensor setting the pace. Six weeks out from his goal race, the build is stepping up.

功能2026年8月28日7 分钟阅读英文版

August Update: Your Watch, Race Pages That Plan, and Rules That Stick

IntervalCoach is now on the Apple Watch. Every race page shows the demands, the finish window and the full phase timeline before you commit. You can swap or move a session from your phone. And what you write in your coaching instructions is now a rule the planner cannot overrule.

幕后故事训练2026年8月18日6 分钟阅读英文版

The Button That Changes Tomorrow's Workout

Every post-workout email asks how the session felt. That rating decides which workout types the coach avoids this week, and it can hold you back from a harder training phase. Here is what it does with the number, and how to give it a good one.

运动员专访2026年8月17日4 分钟阅读英文版

Spotlight: Alfred, the 1:28 half marathon built on a bike commute

A year ago, Alfred had no structured endurance background to speak of. Last Saturday he ran the Tavelsjö Halvmarathon in 1:28:00, on barely 25 kilometres of running a week. The engine came from somewhere else: a bike commute of almost 28 kilometres each way.

功能2026年8月15日2 分钟阅读英文版

Your Coach Is Now on Your Wrist

IntervalCoach now has an Apple Watch app: your readiness, today's workout, health metrics and training score at a glance, complications for your watch face, and planned workouts that appear in the Watch's own Workouts app automatically, ready to start.

运动员专访2026年7月31日1 分钟阅读

聚焦：JiMaocc 想知道自己的弱点在哪，功率曲线给出了答案

她让教练分析自己的功率曲线，找出缺失的部分，让自己变得更完整。后来她搬去了另一个大洲，失去了那台骑行台，可那条曲线的平坦部分还是照样在往上走。

运动员专访2026年7月29日5 分钟阅读英文版

Spotlight: Pius, an Hour on the Trainer and 300 km of Gravel

A Swiss rider who mostly trains one hour at a time, indoors, then rides 300 kilometres of gravel across a single day. How a small, consistent base powers enormous outdoor efforts.

功能2026年7月28日9 分钟阅读英文版

July Update: Readiness Rebuilt, a Race Catalog, and Fitbit Support

Your readiness score is now a pure measure of how recovered you are, with every factor shown. There is a browsable catalog of real races you can adopt as your goal in one step. Google Health brings Fitbit and Pixel Watch in. Plus triathlon goals, running power, an indoor and outdoor preference, and your training inside Claude or ChatGPT.

industry2026年7月23日4 分钟阅读英文版

Garmin Just Bought TrainingPeaks and TrainHeroic. What It Means for Your Training Data

A device manufacturer now owns the platform that built its reputation on working with any device. Here are the three questions that actually matter for athletes and coaches, and what I would do about my own data either way.

运动员专访2026年7月21日3 分钟阅读英文版

Spotlight: Martin Trains the Way He Wants, and Lets the Plan Catch Up

A Czech rider who barely touches a prescribed workout. He rides his own club sessions and his own mountain camps, lets IntervalCoach adapt them in place, and is carrying a season-long aerobic base toward the Lawi Tour.

功能2026年7月9日4 分钟阅读英文版

Your Fitbit and Pixel Watch, Meet Your Coach

Google Health is now a first-class data source in IntervalCoach. Sleep, HRV, resting heart rate and more from your Fitbit, Pixel Watch or any Wear OS device flow straight into your daily readiness score, and your workouts sync to Intervals.icu automatically.

运动员专访2026年7月8日3 分钟阅读英文版

Spotlight: Djeno Points a Whole Spring at the Alpe d'Huez

A Flanders amateur who turned cycling's most famous climb into a personal deadline, and spent a spring of sweet spot and threshold work reverse-engineering the fitness for it.

功能2026年7月7日4 分钟阅读英文版

Bring Your Training Into Claude, ChatGPT and Cursor

You can now connect IntervalCoach to Claude, ChatGPT or Cursor. The assistant reads the things only our engine knows, your personal recovery curves, your readiness measured against your own baseline, your adaptation signals, and combines them with the other tools already in your workflow: your calendar, Slack, email. It's built on MCP, the open standard, and it's available on the Max plan.

运动员专访2026年7月4日4 分钟阅读英文版

Spotlight: Phaidra, Building a Climber's Engine for Gatineau

A seven-hour endurance ride at the peak of her biggest week, an aerobic base rebuilt from 43 to 87, and a system being shaped for one September time trial in Gatineau.

功能2026年7月4日3 分钟阅读英文版

Your Readiness Score Grew Up

Readiness Score 2.0 is built on your feedback: the score now measures purely how recovered your body is, anchors once your morning data is in, and treats how you feel as a full factor. Training advice gets its own place, so a rest day reads like what it is.

功能2026年7月3日3 分钟阅读英文版

Your Whole Training Block, Planned for Real

Your calendar now holds real, structured workouts weeks ahead: four weeks on Pro, eight weeks on Max. Adding a session builds the actual workout instantly. And when life changes your week, the rest of the week now rebalances around it.

功能2026年6月30日10 分钟阅读英文版

June Update: Android, Your Whole Ride Charted, and Clubs

IntervalCoach is now on Android. Your activity view charts the whole session with a per-ride power curve and durability. Clubs let you train with the people you ride and run with. Plus illness you can see coming, a recovery profile for everyone, Coach+ that reads the weather, and a stack of smarter-plan work.

运动员专访2026年6月25日3 分钟阅读英文版

Spotlight: @andy-mcburney Stacks Three Sports a Day for 70.3 Jones Beach

A New York triathlete who swims, rides and runs in the same day, raced two 70.3s this spring, trained through a head cold, and is now pointed at Jones Beach in September.

研究2026年6月24日5 分钟阅读英文版

Can you see illness coming? What the overnight data shows

The second read from our recovery data. In the days before a sick day your resting heart rate creeps up and your HRV sags, and resting heart rate is the earliest reliable sign of all. This is IntervalCoach at its best: proven textbook markers, sharpened by the signals our own athletes give us, so your coach can see an infection coming a little sooner and pace your comeback by your body, not the calendar.

功能2026年6月23日2 分钟阅读英文版

IntervalCoach Is Now on Android

Your AI cycling and running coach now runs on Android too, completing the family alongside the web, iPhone and Mac apps. Full parity with the iPhone version: daily briefing, Coach+, your training plan, and the new activity charts.

运动员专访2026年6月22日3 分钟阅读英文版

Spotlight: François and 24 Hours of Le Mans on a Bike

A French rider sixty-eight days out from the 24h du Mans Vélo, with a CTL of 107 and a fitness base that has not wobbled all spring. The shape of a build aimed at riding through the night.

研究2026年6月21日6 分钟阅读英文版

Do fitter athletes recover faster? What our recovery curves show

This is not a one-off discovery. It is the platform doing its job: because IntervalCoach learns a recovery curve for every athlete, we can ask questions across thousands of them, and the answers flow straight back into the product. The first one surprised me. Fitness changes how hard a session hits you, not how fast you clear it.

运动员专访2026年6月20日1 分钟阅读

聚焦：Kris 与他排满赛事的整个春季

华东一位公路车手，整个春天都泡在地区性长途骑行赛（gran fondo）系列赛中，CTL 为 88，两个月来体能基础几乎没离开过 100。这就是保持赛前状态的真实样子。

功能2026年6月17日5 分钟阅读英文版

One system that learns how you recover, and shows its work

Two questions decide most training days: am I recovered enough to go hard, and if not, when will I be? IntervalCoach now answers both from your own recovery, not a population average, and shows you exactly how it got there.

功能2026年6月16日4 分钟阅读英文版

Tired, or getting sick? IntervalCoach now catches it before you feel it

Your HRV tanks the same way whether you smashed yesterday's intervals or you're coming down with something. That ambiguity is exactly the wrong thing to guess at. Here is how IntervalCoach now reads the signals that training cannot fake.

运动员专访2026年6月15日2 分钟阅读英文版

Spotlight: Marsl and the Seven-Hour Saturday

A German rider with a CTL in the low 80s, a self-set 350-watt FTP target, and a 200 km radmarathon he just rode in seven hours and seventeen minutes. The shape of a block that earned its race day.

运动员专访2026年6月9日2 分钟阅读英文版

Spotlight: @tino-76 Is 49 and Rebuilding on His Own Terms

A masters rider who is honest about his limits: recovery is slow, long threshold efforts break him. So he trains around them, and the rebuild is working.

训练2026年6月7日5 分钟阅读英文版

Coming Back From Illness Without Blowing Yourself Up

The most common way athletes set themselves back is the week they feel better. Here is the graduated return-to-training framework IntervalCoach uses, and what to watch for in the days before you are ready to push again.

运动员专访2026年6月7日3 分钟阅读英文版

Spotlight: @javi Is Building a Mallorca Engine for La Purito

A Palma-based rider sitting on an engine most of us never reach: CTL in the low 80s, a Fitness Base above 80 all month. He rode the Mallorca 312 this spring, and now he is pointing the same engine at one of Europe's hardest climbing days.

功能2026年6月4日4 分钟阅读英文版

Race Pace Plans: A Coach For The Day Itself

All the training in the world doesn't matter if you go out too hard and blow up at 60%. Race Pace Plans give you a specific, goal-aware pacing strategy, a warm-up protocol, and an honest read on the day — a full plan for your A and B races, and a lighter version for C events.

功能2026年6月1日3 分钟阅读英文版

Introducing Clubs: Train Together on IntervalCoach

The hardest part of training isn't the workout — it's showing up, week after week. Clubs bring the people you ride and run with into IntervalCoach, so your friends keep you honest while the coach keeps each of you on your own plan: a shared feed, fair leaderboards, a weekly AI read on the group, and shared events.

运动员专访2026年6月1日3 分钟阅读英文版

Spotlight: Bento Galado, 100 km and 7,000 Metres Up

A trail runner in the Algarve, three hours and 1,120 metres of climbing on a 31-degree morning, all of it pointed at a 100 km mountain ultra in late June.

运动员专访2026年5月28日3 分钟阅读英文版

Spotlight: Jos and the 100-Mile Rebound

Two days from a 100-mile gravel race, after a Merano training camp that capped a 90-day arc from CTL 50 to 83. The shape of a build that worked.

运动员专访2026年5月26日3 分钟阅读英文版

Spotlight: @falsesummit, the Pikes Peak APEX Build

Four hours of Colorado gravel in 31-degree heat, Z6 intervals deep into hour three. The plan said two. In June, she goes longer.

功能2026年5月26日5 分钟阅读英文版

Trail running and brick workouts as first-class sports

Trail running and brick workouts (bike + run) are now first-class sports across IntervalCoach — schedule chips, dedicated catalog templates, terrain-aware race pacing for trail events, and a race-sim brick pattern that auto-fires for triathletes in their final taper.

功能2026年5月25日12 分钟阅读英文版

May Update: Coach Mode, Mac app, Recovery Profile, and a Walking Goal

Invite your human coach onto IntervalCoach. A full Mac app. Training Score out of beta for everyone. Your own personal recovery curves, learned from HRV and sleep deltas. Walks and hikes as first-class sports, with goal-event support for the Camino, Vierdaagse, Kennedy Mars and more.

运动员专访2026年5月19日4 分钟阅读英文版

Spotlight: @joao-brito, the Marathon He Already Ran

Most spotlights look forward to a race. This one looks back. Three weeks ago, in 30°C heat, João held threshold pace for three and a half hours in Aveiro.

训练2026年5月17日4 分钟阅读英文版

What to Train For When You're Not Racing

Not everyone trains for a race. IntervalCoach supports nine non-race goal templates, each with its own duration, ramp rate, and phase model, so the plan still makes sense when there is no start line to count down to.

运动员专访2026年5月12日3 分钟阅读英文版

Spotlight: @pablo-gil, 32 Days to Trail 100 Andorra

Pablo finished Transgrancanaria Classic in March. He started the next build the week after. In 32 days he runs Trail 100 Andorra: 100 km in the Pyrenees.

功能2026年5月11日7 分钟阅读英文版

Why your AI coach did that: Agent Log goes GA

An audit log for every decision the AI coach makes. Today's readiness call, why this workout got picked, what changed when your wellness data synced mid-morning, every approve/reject, every adjustment made through Coach+. Now available for every IntervalCoach athlete, with no flag toggle and no tier gate.

功能2026年5月7日2 分钟阅读英文版

Bringing your coach onto IntervalCoach

You can now invite a human coach onto IntervalCoach. They see your dashboard, edit your weekly plan if you let them, and chat through training with you in Coach+. Coaches use it free; athletes pay for Max.

运动员专访2026年5月5日3 分钟阅读英文版

Spotlight: @vonpiter, Three Days from UŁAN 600

On Friday morning, @vonpiter rolls out for 500 km of Polish gravel. The week before is the calmest one he has had in three months. That is on purpose.

功能2026年5月5日7 分钟阅读英文版

Training Score: One Number That Actually Tells You Something

A single 0-100 score for how well you're training, built from four components that map to what coaches actually look at — fitness, overload, consistency, and load management. Now generally available for every Pro, Max, and trial athlete, with three real stories from the data to show what it surfaces.

ai coaching 幕后故事2026年4月29日2 分钟阅读英文版

What Kristen Faulkner's AI Experiment Means for the Rest of Us

The Olympic champion isn't building a dashboard. She's building a model of her own body. Here's why that should matter to every endurance athlete — and why most of us shouldn't have to write the code ourselves.

功能2026年4月26日7 分钟阅读英文版

April Update: iOS Launch, Apple Health, and Smarter Daily Adaptation

iPhone app on the App Store, Apple Health as a first-class data source, public profiles with milestone badges, peer benchmarks for Max, eFTP projection on Analytics, and a daily adaptation engine that drives the dashboard, the workout, and Coach+ from the same readiness signals.

功能2026年4月22日5 分钟阅读英文版

Your Apple Watch, Meet Your Coach

Apple Health is now a first-class data source in IntervalCoach. HRV, sleep phases, resting heart rate, VO2 Max, heart rate recovery and more — all flowing into your daily readiness score and coaching recommendations.

训练2026年4月17日5 分钟阅读英文版

HRV-CV: What Volatility Tells You That HRV Alone Does Not

Most athletes check today's HRV number and decide whether to train. The more useful signal is how stable that number has been over the last two weeks — and an unstable HRV means something different from a low one.

功能2026年4月15日2 分钟阅读英文版

IntervalCoach Is Now on iPhone

The #1 most requested feature is here. Your AI cycling and running coach is now a native iOS app - daily briefing, push notifications, Coach+ chat, and your full training plan, all from your pocket.

训练2026年4月14日6 分钟阅读英文版

The Science Behind IntervalCoach

Every decision IntervalCoach makes is grounded in published sports science. Here is what the engine actually uses, from periodization models to taper curves to injury prevention, and why each piece matters.

幕后故事2026年4月8日13 分钟阅读英文版

How IntervalCoach Adapts Your Workout Every Day

Your weekly plan sets the direction. A pipeline checks whether today's workout still makes sense, and reshapes it when it does not: from a full rest day to a longer warm-up for sore legs or a breathing cooldown for a rough night. It runs every morning, and again whenever new data lands during the day.

幕后故事2026年4月3日5 分钟阅读英文版

博客

The Ambassador Program: Bring IntervalCoach to Your Club

Individual recovery curves, now fitted from every morning

How Running Power Works in IntervalCoach

Spotlight: Mattia, Four Weeks to Varese After a Summer That Kept Interrupting

聚焦：@yinuo-chen，平了五个月，然后一切都动了

The Coach Plan: run a whole squad without losing the athlete

Spotlight: @jruddy, a 75 km Ultra Built on a Turbo Trainer

Spotlight: @cichykot, the runner who lives just under threshold

August Update: Your Watch, Race Pages That Plan, and Rules That Stick

The Button That Changes Tomorrow's Workout

Spotlight: Alfred, the 1:28 half marathon built on a bike commute

Your Coach Is Now on Your Wrist

聚焦：JiMaocc 想知道自己的弱点在哪，功率曲线给出了答案

Spotlight: Pius, an Hour on the Trainer and 300 km of Gravel

July Update: Readiness Rebuilt, a Race Catalog, and Fitbit Support

Garmin Just Bought TrainingPeaks and TrainHeroic. What It Means for Your Training Data

Spotlight: Martin Trains the Way He Wants, and Lets the Plan Catch Up

Your Fitbit and Pixel Watch, Meet Your Coach

Spotlight: Djeno Points a Whole Spring at the Alpe d'Huez

Bring Your Training Into Claude, ChatGPT and Cursor

Spotlight: Phaidra, Building a Climber's Engine for Gatineau

Your Readiness Score Grew Up

Your Whole Training Block, Planned for Real

June Update: Android, Your Whole Ride Charted, and Clubs

Spotlight: @andy-mcburney Stacks Three Sports a Day for 70.3 Jones Beach

Can you see illness coming? What the overnight data shows

IntervalCoach Is Now on Android

Spotlight: François and 24 Hours of Le Mans on a Bike

Do fitter athletes recover faster? What our recovery curves show

聚焦：Kris 与他排满赛事的整个春季

One system that learns how you recover, and shows its work

Tired, or getting sick? IntervalCoach now catches it before you feel it

Spotlight: Marsl and the Seven-Hour Saturday

Spotlight: @tino-76 Is 49 and Rebuilding on His Own Terms

Coming Back From Illness Without Blowing Yourself Up

Spotlight: @javi Is Building a Mallorca Engine for La Purito

Race Pace Plans: A Coach For The Day Itself

Introducing Clubs: Train Together on IntervalCoach

Spotlight: Bento Galado, 100 km and 7,000 Metres Up

Spotlight: Jos and the 100-Mile Rebound

Spotlight: @falsesummit, the Pikes Peak APEX Build

Trail running and brick workouts as first-class sports

May Update: Coach Mode, Mac app, Recovery Profile, and a Walking Goal

Spotlight: @joao-brito, the Marathon He Already Ran

What to Train For When You're Not Racing

Spotlight: @pablo-gil, 32 Days to Trail 100 Andorra

Why your AI coach did that: Agent Log goes GA

Bringing your coach onto IntervalCoach

Spotlight: @vonpiter, Three Days from UŁAN 600

Training Score: One Number That Actually Tells You Something

What Kristen Faulkner's AI Experiment Means for the Rest of Us

April Update: iOS Launch, Apple Health, and Smarter Daily Adaptation

Your Apple Watch, Meet Your Coach

HRV-CV: What Volatility Tells You That HRV Alone Does Not

IntervalCoach Is Now on iPhone

The Science Behind IntervalCoach

How IntervalCoach Adapts Your Workout Every Day

From Goal to Daily Workout: How IntervalCoach Plans Your Training

Performance Benchmarks: See How You Compare

Training Milestones and Public Profiles

Five Periodization Models Explained: Which One Fits Your Training?

How to Use CTL, ATL, and TSB to Train Smarter

March Update: Advanced Analytics, Editable Plans, and a Rebuilt Workout Engine

Introducing Coach+: Your AI Coach That Knows Your Training

Why I Built IntervalCoach

The Ambassador Program: Bring IntervalCoach to Your Club

Individual recovery curves, now fitted from every morning

How Running Power Works in IntervalCoach

Spotlight: Mattia, Four Weeks to Varese After a Summer That Kept Interrupting

聚焦：@yinuo-chen，平了五个月，然后一切都动了

The Coach Plan: run a whole squad without losing the athlete

Spotlight: @jruddy, a 75 km Ultra Built on a Turbo Trainer

Spotlight: @cichykot, the runner who lives just under threshold

August Update: Your Watch, Race Pages That Plan, and Rules That Stick

The Button That Changes Tomorrow's Workout

Spotlight: Alfred, the 1:28 half marathon built on a bike commute

Your Coach Is Now on Your Wrist

聚焦：JiMaocc 想知道自己的弱点在哪，功率曲线给出了答案

Spotlight: Pius, an Hour on the Trainer and 300 km of Gravel