Weekly plans and daily workouts: how it fits together

IntervalCoach plans your training in three layers, combining strategy with day-to-day flexibility.

The three layers

1. Weekly structure — generated each Sunday: which days are hard, easy, or rest, plus TSS targets per session.

2. Rolling generation — one workout is generated per day, 7 days ahead, so each uses your most recent data.

3. Daily adaptation — on the day itself, a final layer checks your recovery, sleep, and fatigue and may adjust intensity or suggest rest.

When your weekly plan is generated

Your weekly structure is generated every Sunday — you can pick the exact time in Settings (default 8pm local). You can edit the upcoming plan before workouts are generated: change sport, duration, TSS target, intensity, move sessions, or remove them. Need a completely fresh plan (after changing your schedule or adding a race)? Go to the Training Plan page and hit Rebuild Plan.

Daily emails vs TrainNow

Daily email workouts are sent automatically based on your weekly plan and schedule. TrainNow is on-demand — generate a workout for your current readiness right now, for spontaneous sessions or when your schedule changes.

Missing or skipping a workout

No problem. The AI doesn't track "completed vs not" — it checks your current fitness state every day. Miss a workout and your body stays fresher (higher TSB), so the next recommendation naturally reflects that. You don't need to "make up" sessions. The missed workout stays on your Intervals.icu calendar. Consistency matters more than perfection.

How long until I see results

Your CTL (fitness) updates in real-time after every workout — you'll see it rise on the dashboard immediately. Physical adaptations typically take 4–6 weeks to feel; for event-specific peak fitness, plan at least 8–12 weeks of structured training.