Running workout targets: pace, heart rate, or power

IntervalCoach can prescribe your running workouts by pace, heart rate, or power. You pick which one under Settings → Training → Running Workout Targets.

Pace and power targets are written as a percentage of your threshold (for example "78-87% pace"). Heart-rate targets are written as Intervals.icu heart-rate zones (for example "Z2 HR"), which your watch shows as a bpm range from your own zones. Either way, the matching threshold has to be set in your Intervals.icu profile for the targets to turn into numbers your watch can show.

Warm-ups, cool-downs and easy recoveries in heart-rate runs are prescribed in Zone 2.

What each mode needs in Intervals.icu

• Heart rate (recommended for most runners) needs your LTHR or max HR. Great for trails and varied terrain, where pace jumps around with the hills, and for easy aerobic runs. If no HR threshold is set, IntervalCoach falls back to pace.
• Pace needs a threshold pace (critical speed) in your Intervals.icu running settings. Best for flat road running. Without a threshold pace set, the pace targets cannot be calculated and come out empty (you may see blank values or "0 km").
• Power needs a running FTP from a running power meter (Stryd, Garmin, and similar). Without it, targets show as 0 w.

My targets look empty or wrong

This almost always means the threshold for your chosen mode is not set in Intervals.icu. Two quick fixes:

• Set the matching threshold in Intervals.icu: threshold pace for pace mode, LTHR or max HR for heart rate, running FTP for power.
• Or switch to a target you already have configured. Most runners are best served by Heart rate-based: go to Settings → Training → Running Workout Targets and pick it. As long as your LTHR is in Intervals.icu, you get clean heart-rate zones your watch can display right away.