Setting a goal: races or training-goal templates

You can train toward a race, or toward a general goal — IntervalCoach plans for both.

Race events

Add A/B/C race events in your Intervals.icu calendar (or via the Calendar page / Coach+ chat). IntervalCoach picks them up and structures your phases and taper around them. See "Races and events" for how each priority works.

Training-goal templates (no race needed)

Don't have an upcoming race? In Settings or onboarding, choose a Training Goal template instead. Templates include:

• General Fitness — Progressive overload to build overall fitness.

• Return to Sport — Gentle comeback after injury or a break.

• Off-Season Base — Build aerobic foundation between seasons.

• Weight Management — Consistent endurance-focused training.

• Speed / Power Block — Short focused block to sharpen speed.

• Maintenance — Hold your current fitness indefinitely.

• FTP Improvement — A focused block to raise your cycling FTP.

• Beginner — A gentle on-ramp for athletes new to structured training.

• Multi-Day Hike — Build toward long-distance walking or hiking objectives.

Each template has a recommended duration you can adjust. The AI uses goal-specific phase models and CTL targets, so your plan, weekly workouts, and daily emails all adapt to your chosen goal — just like they would for a race.