What you need to get started

Written By Martijn Russchen

Last updated About 7 hours ago

A free Intervals.icu account

IntervalCoach uses Intervals.icu as the data source for your training history and fitness metrics. Intervals.icu is free and connects to Strava, Garmin, Wahoo, and other platforms. Create an account at intervals.icu before signing up, then connect it to IntervalCoach.

What data IntervalCoach uses

IntervalCoach reads your training history, power/pace curves, and wellness data (HRV, sleep, recovery) from Intervals.icu. The more historical data available, the better the AI can personalize your training.

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.

  • 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.