Martijn Russchen

Set up your account, connect your data, and start training.

Getting Started

What you need to get started

Setting a goal: races or training-goal templates

Settings reference: every option explained

The setup wizard: your first run-through

Why IntervalCoach uses Intervals.icu, not Strava directly

Feedback

Roadmap

Changelog

How your data is protected and how to manage your account.

Privacy & Account

Privacy and your data

Deleting your account and your data

The iOS app and a guide to the pages inside IntervalCoach.

The App & Mobile

The IntervalCoach iOS app

A tour of the app: Dashboard, Analytics, Training Plan and Calendar

Milestones and public profiles

Clubs: train with friends

Home Screen and Lock Screen widgets (iOS)

Siri Shortcuts and voice commands (iOS)

Push notifications (iOS)

The IntervalCoach Android app

Intervals.icu, Whoop, Apple Health, device sync, and data quality.

Integrations & Data

Connect Whoop, Apple Health or Google Health (Fitbit, Pixel Watch, Wear OS) so your sleep, HRV and recovery feed IntervalCoach. Use any combination.

Connecting your recovery data: Whoop, Apple Health and Google Health

Syncing workouts to your devices and apps

Troubleshooting your data

Emails & notifications

Apple Health workout sync (iOS)

Use your IntervalCoach coaching tools and data inside AI assistants via the MCP server (Max-plan beta).

Connect IntervalCoach to Claude, ChatGPT or Cursor (MCP)

Subscribe to your Intervals.icu calendar to see every planned IntervalCoach session, properly timed, in your everyday calendar app.

See your workouts in Apple, Google or Outlook Calendar

Outdoor rides that reach Intervals.icu via Strava arrive as empty placeholders. How to spot it and how to fix it.

Strava activities: why some rides show no data in IntervalCoach

Pricing & Subscription

Plans and pricing: Free, Pro and Max

Coach+ AI chat

Performance Benchmarks (Max)

Referral program

How plans, daily workouts, intensity, events, and recovery work.

Training & Workouts

Weekly plans and daily workouts: how it fits together

Understanding your numbers: intensity, zones and CTL/ATL/TSB

Races and events: priorities, tapering and periodization

Recovery, rest days and training around life

Customizing and editing your training

Nutrition guidance

Why didn't IntervalCoach add a workout on a day that already has one?

Why did my workout get harder when I felt tired?

Getting a race or event recognized (including trail events)

TrainNow: on-demand workouts

Race pace plans (Pro)

FTP: Manual vs Estimated (eFTP)

Coach mode: work with a coach or coach other athletes

Set your training schedule: days, sports and durations

The Agent Log: why your coach made each call

How IntervalCoach decides how much you can train each week: CTL-based targets, ramp-rate limits, progressive overload, periodization, and the settings you can fine-tune.

How your weekly TSS (training load) target is set

Choose how IntervalCoach prescribes your run workouts, and what each mode needs set in Intervals.icu.

Running workout targets: pace, heart rate, or power

The 0-100 readiness score on your dashboard: the body-state factors behind it, how it anchors each morning, the check-in, and why the ring can disagree with the plan.

Your readiness score, explained

How IntervalCoach learns how fast you recover from each kind of session, what feeds it, and where you see it.

Your personal recovery curve

How IntervalCoach tells training fatigue apart from an oncoming illness, and what it does about it.

Tired, or getting sick? Illness detection

Why HRV and recovery dip in the luteal phase, what IntervalCoach now does about it, and how to train with your cycle.