Changelog

Your own zones, in one place

Settings > Training now has a Thresholds & zones page. Your FTP, indoor FTP, W′, Pmax, threshold and max heart rate, resting heart rate and threshold pace sit together, with the power, heart rate and pace zones they give in watts, bpm or pace, sweet spot included. Where your rides give an estimate, you can adopt it in one tap, and you can set the zone limits yourself. Your workouts follow those zones: an endurance block lands in the zone you call Endurance and a threshold block in your Threshold zone, on the bike and on the run, by pace or running power. Change a zone and the sessions already in your plan move with it. With Intervals.icu connected, changes go both ways.

A refreshed IntervalCoach and the workout builder

The new design is on for everyone on the web, iPhone and Android, with today first: your readiness, a focus tile for what matters most right now, and the coach's outlook. The workout builder is now available on every plan. Open a planned session and choose Edit workout, or press + on the calendar to build your own; pace steps show their distance, you can type a pace such as 4:30/km, and the rest of your week is planned around your version. On Max the builder can also review a session against your plan and recovery and suggest changes. Everything that changed

A sharper Session score

Your workout score is now called the Session score, and it reads your session in more detail. It compares you with the plan zone by zone, in the metric the session was written in: power, pace or heart rate. Under the number you see what moved it (key work, intensity and duration) next to a chart of your session over the plan. An easy day ridden much harder now scores at most 6 and is named as a different session, and stops on an outdoor ride no longer count against you, because the score uses your moving time. Unplanned sessions, races and tests are not scored.

Sign in your way, and a simpler start

You can now create an account with Google, Apple or a link sent to your email, and add any of them to an existing account under Settings > Account. Android has them today; the iPhone app follows in its next update. Getting started is one step that connects all your data: Intervals.icu first, and through it Garmin, Zwift, Wahoo, Polar, Suunto and more, with WHOOP and Google Health right below. You can also edit your name, timezone, sex and date of birth under Settings > Account.

Coach+ and smarter plans

Coach+ can explain why a week asks for the load it does, whether that is a recovery week, a holiday, a taper or the time you have. It can change just a warm-up or cool-down, open a workout it placed straight in the builder, and it now takes the calories, carbs, protein and fluids you log in Intervals.icu into account. Replies run the full width of the chat with clearer headings and highlighted numbers. Your plan now builds the week around the day you name for your long run, plans the weeks after a race straight away when a second race follows, and follows weekly targets from the Intervals.icu Goal Generator. A heart rate limit you give for medical reasons is kept, and your calendar shows when a week's load is held back by your available time.

Sharing, clubs and gifts

Story cards let you choose what they show: your route, or your power, heart rate or elevation over the session. Every club now crowns weekly winners for training load, distance and most improved fitness, with a Sunday email and a story card for each winner. Your public profile can hide your year stats while staying public, and maps on it hide the first and last kilometre of an outdoor route. You can now give IntervalCoach as a gift, and the IntervalCoach kit made with Kalas has a webshop waitlist, linked from the site footer.

In the iOS & Mac apps

On iPhone, the spoken Siri briefing now opens with today's readiness score and session. Pool swims from Apple Health keep their moving time, and an active gift subscription shows in the app.

On the blog

Meet Tebatso in Ten Watts on the Road to the 947, and read the full tour of the new design in A refreshed IntervalCoach, and a workout builder.

Bug fixes & reliability

Your readiness updates once your wearable finishes syncing the night, and settles earlier when your device measures sleep and resting heart rate but not HRV. When the coach eases today after your morning data arrives, readiness says so everywhere. Workouts on short or eased days keep their zones, recoveries and intervals, and stage races keep the days before the first stage. Runners see Critical Speed as the basis of their Training Score, and upgrading from Pro to Max during a trial works.

Full changelog with all the details: https://www.intervalcoach.app/changelog
As always, let me know if you run into any issues or have feedback!

The new design is now on for everyone, on the web, iPhone and Android. Today comes first: your readiness next to the one thing that matters most right now, the coach's outlook, your training trend toward your goal, and every finished session showing what you actually did.

New: the workout builder. Open a planned session and choose Edit workout, or press + in the calendar to build your own. Change a duration, a target or the number of reps, and it goes straight to your calendar and devices. Your version is kept and the rest of your week is planned around it. On Max you can also describe a workout in words or add a photo of one.

On a phone, update the app first. Everything that changed

Swim sessions built for the swimmer

Swim sessions now fit your level in the pool. If you're new to swimming, sessions stay under 1,500 m, hard repeats are no longer than 50 m with at least 30 seconds' rest, and every session opens with technique drills. Developing swimmers get up to 2,500 m. Experienced swimmers keep the sessions they had. Sets read the way a coach writes them on the board: "8x 50 m at CSS, 35 s rest", with the drills named and the same pace per 100 on every repeat. Swims are written in distances with a pace per 100, in metres or yards. If Intervals.icu has no CSS for you, it's taken from your recent swims. When you replace a planned swim, you can choose recovery, technique, endurance, threshold or VO2max.

A plan that reaches past race day

Your plan now continues after your goal race. The weeks after it start with a recovery week, and on Max the plan reaches eight weeks ahead, as it does before a race. On a plan toward a race months away, the taper starts from the fitness your plan builds by then. The later weeks follow the load already on your calendar. Your long day keeps its length instead of shrinking with the rest of the week. New plans place your first recovery week based on your own recent training. If you train more than one sport, each sport is planned by your own load per hour in it. Fitness tests go on the day that suits them best, and the 20-minute test in Settings now gives you an actual 20-minute test. The Getting Started goal opens with a base block. Polarized plans keep their easy days easy and their second hard session as VO2max. Your training schedule also offers 35, 40, 50 and 55 minutes per day.

Readiness you can tune

A new setting, HRV source (Settings › Training), lets your readiness use the rMSSD reading from apps like HRV4Training or Elite HRV instead of Apple Health's SDNN. HRV from Apple Health now goes into Intervals.icu's SDNN field, so it no longer overwrites those readings. A large HRV swing over the past week now changes today's session only when something about today agrees. The long-term fatigue check works from your first week, using the eFTP history already in Intervals.icu. Coach+ can explain the fatigue warning with the numbers behind it, and "OK" in your morning check-in no longer counts as a bad mood.

Your sessions, rated and analysed on the page

You can now rate a session's effort (RPE) and your feel right on the activity page, using the same scale words as Intervals.icu. When a ride reaches IntervalCoach without its data, for example through Strava, you can upload the original .fit file from that page and get the full analysis. Planned runs, walks, hikes and swims show their estimated distance. Recovery time is now one number everywhere. Analyses compare a session with an earlier one that had a similar lead-up, and they wait until Intervals.icu has finished processing before they start. Strides no longer count against an easy run. Personal records are out of beta for every trial, Pro and Max member. Story cards have a new look, and indoor sessions show the shape of the workout.

Coach+

Coach+ can rebuild your plan from scratch, swap two sessions in one go with a single Undo, and on a rest day help you merge, shorten or ease sessions. If you ask it not to change your sessions, it offers to turn on "Preview before applying". It builds run repeats by distance, such as 6 x 1000 m, also when you train by heart rate. It looks up hikes, walks and any other sport on Intervals.icu, and it understands race targets like "sub 4 hours".

A refreshed look, in beta

A calmer IntervalCoach that puts today first is available on the web. You can turn it on in Settings › Beta and switch back any time.

Bug fixes & reliability

Days you clear now stay empty through the Sunday plan update. Monday mornings no longer count as a week behind. Your calendar shows the same weekly target as your Training Plan, and the plan's on-target stats count only finished weeks. Total TSS on Analytics no longer counts re-analysed sessions twice. Analyses and morning workouts arrive reliably during busy Sunday hours. Notes from a single workout analysis are no longer treated as your own coaching instructions. Turning the plan off removes its targets from Intervals.icu.

In the iOS & Mac apps

On iPhone, you can share a story card for any activity and preview it before you share. If your FTP in Intervals.icu doesn't match what you've been riding, the app warns you and fixes it in one tap. When a session is done, Today shows what you actually did. A retake in a spot-check HRV app no longer gets averaged into your day. Restore Purchases now moves your subscription after you sign up again.

On the blog

This week we published Personal records are now part of every Pro, Max and trial account.

Full changelog with all the details: https://www.intervalcoach.app/changelog
As always, let me know if you run into any issues or have feedback!