Settings reference: every option explained

Written By Martijn Russchen

Last updated About 6 hours ago

This is a tour of every setting in IntervalCoach and what each one does. Open Settings from the user menu; options are grouped into tabs.

Account

  • Units — Metric (km, km/h, m) or Imperial (miles, mph, ft).

  • Theme — Dark, Light, or System.

  • Language — the app's display language. See Languages and training terminology.

  • Plus your profile, subscription, referral code, and public profile.

Training

  • Readiness score scale — match how your device reports recovery: Auto-detect, 1–6 (Polar), 1–10 (HRV4Training), or 1–100 (Whoop, Oura).

  • Primary sport — for multi-sport athletes only: Auto-detect, Cycling, Running, or Both. Controls which metrics (power vs pace zones) lead.

  • Default workout start time — a per-sport start time (cycling, running, swimming) written to your Intervals.icu calendar.

  • Dietary preference — shapes nutrition suggestions: No restriction, Vegetarian, or Vegan.

  • Training methodology — Standard (classic periodization), Norwegian Singles, Norwegian Doubles, or Easy Intervals.

  • FTP test settings — how often to retest (every 4, 6, 8, or 12 weeks, or Never) and which protocol (Ramp Test, 20-Minute Test, MyWhoosh, Zwift, or Custom).

  • Coaching instructions & memory (Pro) — free-text guidance and remembered preferences for your coach. See Customizing and editing your training.

Goals

  • Weekly plan — turn the auto-generated weekly plan on or off.

  • Daily adaptation (Pro) — let the coach adjust today's session to your recovery, with an optional preview-before-apply mode.

  • Adapt external workouts (Pro) — reshape workouts already on your calendar instead of adding new ones.

  • Goal & secondary races — your A race, plus B and C races you can add and prioritise.

  • Periodization — choose a model (Linear, Undulating, Block, Polarized, or Pyramidal) and, under Advanced, tune recovery-week reduction, mesocycle length (3–6 weeks), and taper profile (Aggressive, Standard, Conservative).

Notifications

Per-category email and push toggles, plus delivery times for the daily and weekly emails. See Push notifications (iOS) and Emails & notifications.

Integrations

Connect and manage Intervals.icu, Whoop, Apple Health, and your workout library. See Syncing workouts to your devices and apps and Connecting your recovery data.

Coach

Coaching connections and access levels. See Coach mode.