Training & Workouts
How plans, daily workouts, intensity, events, and recovery work.
- 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: seats, inviting athletes, and access levelsHow the Coach Plan works: seats that cover your athletes, pricing, invites, access levels, and what happens when a seat ends.
- Set your training schedule: days, sports and durations
- The Agent Log: why your coach made each call
- How your weekly TSS (training load) target is setHow 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.
- Running workout targets: pace, heart rate, or powerChoose how IntervalCoach prescribes your run workouts, and what each mode needs set in Intervals.icu.
- Your readiness score, explainedThe 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 personal recovery curveHow IntervalCoach learns how fast you recover from each kind of session, what feeds it, and where you see it.
- Tired, or getting sick? Illness detectionHow IntervalCoach tells training fatigue apart from an oncoming illness, and what it does about it.
- Your cycle and your recovery scoreWhy HRV and recovery dip in the luteal phase, what IntervalCoach now does about it, and how to train with your cycle.
- Community races: where the list comes from and how to add oneThe shared race catalogue is fed by races other athletes have shared and events collected from public race listings, all reviewed before they appear. Here is how to add your own.
- Cycling workout targets: power or heart rateChoose how IntervalCoach prescribes your rides, and what each mode needs set in Intervals.icu.
- How to give your coach feedback after a workoutWhere to find the post-workout rating, and how to tell the coach things the data alone does not show.
- Monotony and training strain in AnalyticsWhat the strain number in Analytics means, why it is not on a 0 to 21 scale, and how monotony and strain are calculated.
- Why did the coach say my workout was harder than expected?How the easier, as expected or harder than expected verdict is decided, and the expected RPE band for each session type.
- Indoor or outdoor: telling IntervalCoach where you rideSet Indoor / Outdoor Bias so your workouts are built for the trainer or for the road, and choose per ride in TrainNow.
- Race Recon: attach your race course (GPX, FIT or Intervals.icu route)Attach a GPX or FIT file or an Intervals.icu route to a race: every sustained climb, training matched to them, and race-day pacing and fuel per segment. Pro and Max.
- Training for a triathlonSet a triathlon as your goal and get a plan across swim, bike and run.
- Why Train Now only shows easy sessions after a hard workoutThe recovery window after a hard session, what it changes and what you can do.
- Strength training in IntervalCoach: how gym sessions are planned and countedHow IntervalCoach builds weight training sessions, and how gym work counts toward your training load and recovery.
- The workout builder: edit a planned workout or build your ownChange any planned session step by step, or build a new one, and save it straight to your calendar. On every plan, on the web, iPhone and Android.
- Your session score, explainedThe 1-10 score on every planned ride and run: what it measures, the parts behind it, and when a session gets no score.