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

Here's a quick guide to the main screens in IntervalCoach and what each one is for. This describes the refreshed design, which is the default on the web, iPhone and Android.

Dashboard: today first

The dashboard answers "what should I do today?" at a glance, and puts today at the top.

• Readiness and focus: your readiness ring sits at the top. Tap it to see each factor against your 30-day baseline, or use Check in below it to add how you feel. Next to it, the focus tile shows the one thing that matters most right now: a race in the next seven days, a health signal, the session you just finished, a spike in training load, your next session, a rest day, or how your week compares with its target.

• Coach: the coach's outlook for today, the reasoning behind it and an alternative. Open daily briefing opens the full briefing (see below). Underneath: today's session and your next one.

• Signals today: recovery, sleep, HRV, load and body, each with a status from OK to Act now. The area that needs attention opens first, and View metrics shows the details and the last 14 days.

• This week: your training load so far against this week's target, what is still planned, and your last seven weeks next to this one, so you see straight away whether this is a normal week for you.

• Latest session: what you actually did, with the plan alongside, a How did it feel? rating and your recent sessions. Tap a finished session to open the activity and its analysis.

• Goal and fitness: days to your race, your fitness, fatigue and form today, whether you're on track for race day, and one chart from six weeks ago to race day. Tap the chart to open Analysis.

• Ask Coach+ and your Milestones.

Daily Briefing: your morning deep-dive

The briefing is the long version of the dashboard's outlook. It includes:

• Today's assessment: the recommendation, the reasoning behind it, and an alternative for when you feel different than the data suggests.

• Today's workout, including any adaptations made for your recovery (for example, an extended warm-up after a low-HRV night).

• The signals that mattered: recovery, sleep, HRV and load alerts, with a plain-language summary of how they shaped the day.

• Your wellness and fitness snapshot: recovery, HRV, resting HR, sleep, and your fitness, fatigue and form.

• Last workout analysis: how yesterday's session went, plus a note from your coach if you're paired with one.

It waits for this morning's HRV and sleep to sync before it's ready, and refreshes each time you open it.

Analysis

A deeper dive into your training data, with a period selector, in three tabs:

• Training: fitness and fatigue, weekly load against your plan, training score, intensity distribution, progressive overload, time in zones and patterns in your training.

• Recovery: your recovery profile, HRV, resting HR, sleep and other body trends, with insights.

• Performance: eFTP, peak powers and power curve, durability and energy systems; for runners, critical speed, best efforts and running power.

Training Plan page

Your periodised path to a goal (requires a race event or training goal):

• Road to race day: your phases (Base, Build, Peak, Taper, Race week) above a projection chart for fitness, form or ramp rate, with your fitness now and on race day, race-day form and weeks on target.

• Your week and Training load: this week's sessions and how your weekly target is set.

• Weekly volume and Week by week: TSS targets per week, planned against actual. Tip: you can set a manual target for a future week.

• Training Volume: your weekly availability and how training is spread across your days and sports.

Edit goal and Rebuild plan sit at the top of the page.

Calendar page

Your training by month, week or as a list. Each sport has its own colour; completed sessions are filled, missed ones have a dashed outline, and races are marked in red. Tap a completed session to open the activity, a planned one to see its steps, make it easier, edit it in the workout builder or ask Coach+ about it, and a race to open its race page. + Add adds a workout, builds one in the workout builder, or adds a race, group session, sickness, injury or holiday. On the web you can drag sessions to another day. Days you cleared show Kept free.

Opening an activity

Tap a completed activity, from the dashboard or the calendar, to see its full breakdown: duration, distance, TSS, power (average, normalised and max), intensity factor, heart rate, speed, elevation and cadence, plus your time in each power and heart-rate zone. Completed sessions also get an analysis of how the workout went.

Other places to know

• Coach+: the AI chat where you can ask questions and make plan changes in plain language. On a computer it opens beside the page you're on, so the session or chart you're asking about stays in view. Open full page gives you your conversations on one side and what Coach+ sees about your day on the other. See the Coach+ article.

• Train: a one-off workout for right now, or build your own.

• Settings: tabs for Account, Notifications, Goals, Training, Integrations and Beta, where you connect data sources, set your training days and sports, choose your goal, and manage your subscription.