What you need to get started

An account and one source of training data

Sign up with Google, Apple or your email address. Then connect at least one place your training comes from:

• Wahoo: rides and runs straight from your ELEMNT, KICKR or the Wahoo app, and your planned sessions sent back to the device. See "Connecting Wahoo".

• Intervals.icu: if you already use it, connect it and IntervalCoach reads everything it holds (Garmin, Polar, Zwift, Suunto, Coros and more). A free Intervals.icu account is enough.

You can connect more than one. The more history we can read, the better the coach can tailor your training.

What data IntervalCoach uses

Your training history, power and pace curves, and wellness data (HRV, sleep, recovery) from the sources you connect. IntervalCoach keeps its own copy, so your history stays with you if you change devices or disconnect a service.

Connecting your wearables for more data

Your wearables can feed IntervalCoach two ways, and you can use both:

• Through Intervals.icu — anything your device already syncs to Intervals.icu (Garmin, Polar, Wahoo, Oura, and more) is read automatically. Connecting your watch or ring to Intervals.icu gives the coach more to work with, including HRV, resting heart rate, and sleep.

• Wahoo, connected directly: see "Connecting Wahoo".

• Whoop, connected directly — Pro and Max users can link Whoop right inside IntervalCoach in Settings → Integrations for real-time recovery scores, so your morning email waits for today's recovery before sending. Apple Health is available too via the iOS app.

See "Connecting your recovery data: Whoop and Apple Health" for the full guide.

Which sports are supported

IntervalCoach generates structured workouts for cycling (road, indoor/Zwift, gravel), road running, trail running, and swimming. Cycling is power-based; running uses pace and heart-rate zones; swimming includes technique drills and interval sets.

Trail running is a first-class sport — pick it in TrainNow for the trail-specific catalog (Long Climb, Downhill Repeats, Power-Hike Intervals, Technical Trail Intervals, Ultra Time-on-Feet) and only your TrailRun-tagged library workouts. Trail goal events trigger terrain-aware race pacing and trail-framed post-workout analysis.

Strength training is supported as a scheduling option — mark days for strength and the AI works around them — but IntervalCoach doesn't generate strength workout content.