Readiness
Why · Short night, and HRV below your own baseline.
AI training plans for cycling, running, triathlon, swimming, strength and HYROX
Your watch knows how you slept. Your training plan should too.
IntervalCoach reads 60+ recovery signals from Apple Health, Garmin, Whoop, Oura and more, and adjusts today's session when the data calls for it. Every change comes with the reason.
14 days free, no card needed. Then stay on Free, or go Pro from €3 a month.
and moreEvery change comes with the reason
Three mornings, three different sessions. The same plan decides each one from your data, and tells you why.
When the week needs more and your body can take it, the session asks for more.
How daily adaptation works
Easing off so you don't train through something. Log a sick day and hard sessions return step by step afterwards.
How illness detection works
Race Recon reads your course and favours intervals as long as its climbs.
See Race ReconA real training plan, built around your goal
Every adjustment above happens inside a plan that knows where it is going.
- 1Set a goalA race from the calendar or your own, or a training goal such as an FTP block, off-season base or a return to sport.
- 2Get a periodized planBase, build, peak and taper on real dates, under one of five periodization models, with a weekly load target that fits the hours you have.
- 3Structured workouts, weeks aheadEach session is written with its intervals and targets and lands on your calendar up to eight weeks ahead, then syncs to Garmin, Wahoo, Zwift or your Apple Watch. Want it different? Change any step, or build your own, in the workout builder (beta).
Watch
Nine sports, one plan, one shared load
- Cycling
- Running
- Trail running
- Swimming
- Triathlon
- Strength
- HYROX
- Walking
- Hiking
Built for how you train
More than a plan
Coach+
Talk to your coach. It can change your plan.
It knows your fitness, calendar and goals, explains its decisions, and moves or rewrites sessions when you ask. On Max, send it a photo or a screenshot.
Meet Coach+
Knows when to hold back
Your overnight signals can flag when you might be getting ill, and your recovery curve is fitted to you from every recorded morning.
Race Recon
Your race course, read into your training
Every climb measured, intervals matched to them, pacing and fuel per segment.
See Race ReconEverywhere you train
On your wrist, phone, Mac and the web
Planned workouts can go straight into the Watch's Workouts app, full interval structure included.
The Apple Watch appRace calendar
Pick a race, see your road to race day
Real races with what the course demands, a finish window for your level and base, build, peak and taper on real dates. One click makes it your goal.
Browse the race calendarWorkout builder · Beta
Change any session, or build your own
Edit a planned workout step by step, or build one from scratch. It saves to your Intervals.icu calendar, syncs to your devices as before, and the rest of your week adjusts around it. Free on every plan: switch it on under Settings → Beta.
- Durations, targets, ramps, cadence and repeats
- Change an interval once and every rep follows
- See the duration, the load and what the plan expected
- Ride, run, trail run, swim, walk, hike, rowing and cross-country skiing
- On Max: describe a workout in words or a photo, and get a review of how it fits your plan
Coming from another app?
Side-by-side comparisons, including where the other app suits you better.
TrainerRoad
TrainingPeaks
TriDot
Runna
JOIN
Humango
AthleticaWhat do athletes say about IntervalCoach?
IntervalCoach is rated 4.8 out of 5 from 229 ratings across the App Store and Google Play. Below are reviews from both stores, plus athletes we have featured on the blog.
4.8from 229 ratings across the App Store and Google Play“I absolutely love this app. You can customize pretty much everything and the price for the pro is very reasonable. I like how developer really try hard to improve the app and you got new updates all the time. Definitely a game changer for my training. Good job! Try it out!”
“Finally a well executed adaptive app that truly feels "worth it". The interface is clean and well thought out and simply talking to the AI coach can restructure your calendar. Using intervals.icu as the hub, these changes update my Garmin computers automatically.”
“I've been using IntervalCoach daily for more than six months. IC uses AI to provide adaptive training plans, detailed workouts, readiness, load management, etc. All of this is packaged in an attractive and intuitive UI. IC has helped me develop a long term plan (and stick to that plan!) for future A-races. […] This app provides the best combo of functionality, speed of development and affordability.”
“The App is made for athletes. Very good overview of all helpful details, when you start in a new training day (sleep, HRV, mood, etc. is analyzed and your training plan adapted if needed e.g. if HRV is low or you had a bad sleep). […] For me it is the best App on the market so far!”
Every week we feature one athlete's training. Read the spotlights
As featured in the5krunner
Start free, stay if it works
Compare plans- Dashboard and analytics
- Weekly plan, one week ahead
- 3 Train Now workouts a month
- Join clubs
- Daily adaptive training
- Post-workout analysis
- Race pace plans and Race Recon
- 20 Coach+ messages a month
- Four weeks planned ahead
- Everything in Pro
- 200 Coach+ messages, with photos
- Performance benchmarks
- Eight weeks planned ahead
- Connect Claude, ChatGPT or Cursor
Coaching athletes? The Coach Plan covers their subscription.
Garmin, Oura, Polar, Wahoo and COROS connect through Intervals.icu, which is free.
Frequently asked questions
What is IntervalCoach?
IntervalCoach is an AI coach for cycling, running, triathlon, swimming and strength. Before each session it checks over 60 recovery signals, including HRV, sleep, resting heart rate, training load (CTL/ATL/TSB) and your own RPE feedback, and adjusts the workout when the data calls for it. The session lands on your Intervals.icu calendar and syncs on to Garmin, Wahoo, Zwift and the rest of your setup, and to Apple Watch through the iPhone app.
How much does IntervalCoach cost?
There is a Free plan with your fitness dashboard and a weekly training plan. Pro is €3 a month and Max €8 a month, with yearly billing at ten months. Every account starts with a 14-day free trial of Pro that needs no credit card, and you can cancel at any time.
Which sports does IntervalCoach support?
Nine: cycling, running, trail running, swimming, triathlon, strength training, HYROX, walking and hiking, all in one plan with one shared training load. The interface and every coaching email are available in 25 languages.
Do I need an Intervals.icu account?
Yes. Intervals.icu is the data layer IntervalCoach reads from and writes back to — your training history, power and pace curves, heart rate and connected device metrics all live there, and finished workouts sync out through it. Intervals.icu has a free plan.
Can IntervalCoach prepare me for a specific race course?
Yes, with Race Recon on Pro and Max. Attach the GPX or FIT file of your race, or import an Intervals.icu route, and IntervalCoach finds every sustained climb, estimates how long you will be on each one at race pace, favours intervals of that length in the weeks before, and plans race day segment by segment with a power or pace target and a carbohydrate and fluid budget.
What makes IntervalCoach different from a fixed training plan?
A fixed plan tells you what you were going to do in January. IntervalCoach decides what today's session should be when today arrives, against one of five periodization models (linear, undulating, polarized, pyramidal or block) and the recovery data in front of it. Load drops, intensity caps, the stimulus swaps or the warm-up extends, and every change is written into the workout file itself.
Train on today's data.
Connect your account and get your first adaptive workout in minutes.
Start free trial