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

Written By Martijn Russchen

Last updated About 11 hours ago

Here's a quick guide to the main screens in IntervalCoach and what each one is for.

Dashboard — your home base

The dashboard is the first thing you see, and it answers "what should I do today?" at a glance.

  • Today's focus — three rings at the top show your Readiness, Form (TSB), and Weekly TSS progress. Below them: quick tiles for Recovery, Sleep, HRV, and Resting HR, a Health card that summarises today's signals with a 14-day trend, and today's recommended workout (plus any second session on multi-session days).

  • Weekly load — Done, Remaining, Forecast, and Target TSS with a progress bar, so you can see how the week is shaping up.

  • Goal progress — your race/goal card with days to go, projected fitness and form on race day, and your current training phase, plus a fitness (CTL) trajectory chart toward your target.

  • Training analysis — a fitness-trend chart (CTL, ATL, and Form with zone bands), per-zone progression versus your bests, your recent activities, and your milestone badges. A period selector (1 to 12 months) filters these charts.

Tap the outlook card at the top to open your Daily Briefing.

Daily Briefing — your morning deep-dive

The briefing is the long-form version of the dashboard's outlook teaser — the full story behind today's recommendation. 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 CTL/ATL/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.

Analytics page

A deeper dive into your training data across time ranges (7, 30, 90, or 365 days):

  • Fitness Trends — CTL, ATL, and TSB over time with a projected trajectory.

  • Wellness & Recovery — HRV and resting-HR trends plus an AI recovery assessment.

  • Power & Performance — eFTP history and peak power table (1s, 5s, 1min, 5min, 20min); for runners, Critical Speed and best efforts.

  • Training Volume — weekly TSS trend, progressive overload, and power/HR zone distribution.

  • AI Insights — personalised observations and recommendations.

Training Plan page

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

  • Goal Projection — current vs target CTL with a trajectory chart showing whether you're on track.

  • Phase Roadmap — Base → Build → Peak → Taper → Race Week.

  • Weekly Timeline — week-by-week TSS targets, planned vs actual. Tip: click a future week's TSS number to set a manual target.

  • Training Volume — your weekly availability and how the AI distributes training across your days and sports.

Calendar page

A monthly overview of your training: completed activities (green, with TSS) and planned workouts (blue), with race days marked in red. The left column shows each week's phase and a TSS progress bar (achieved vs target). Click any day to open the activity or event detail. The calendar shows up to 6 months and loads more as you navigate.

Opening an activity

Tap a completed activity — from Recent Activities on the dashboard or from 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 AI analysis of how the workout went.

Other places to know

  • Coach+ — the AI chat where you can ask questions and make plan changes in natural language. See the Coach+ article.

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