The entire workout generation system was rebuilt from the ground up. Instead of asking the AI to create workout structures on the fly, workouts are now generated from a library of 100+ sport-specific templates with deterministic duration, structure, and intensity — the AI adds personalization on top. The new three-stage pipeline (weekly plan → rolling generation 7 days out → day-of adaptation) means workouts on your calendar are more reliable and consistent, with personalized warmup and cooldown messages tailored to you. Alongside this, a batch of new workout types landed: force intervals, sprint pyramids, Rønnestad 30/15s, contrast intervals, cadence pyramids, and more micro-interval variations for cycling and running.

You can now set a training goal without having a race on the calendar. Six new goal templates — General Fitness, Return to Sport, Off-Season Base, Weight Management, Speed/Power Block, and Maintenance — each come with their own phase model and duration. Available in both onboarding and settings.

A new Training Demand control on the Training Plan page lets you quickly dial intensity up or down (Easy, Moderate, Demanding, Aggressive), and your weekly TSS targets update instantly across the entire plan. Daily TSS is now distributed by workout category (VO2max, threshold, endurance) instead of a simple intensity/endurance split, so each session gets a realistic budget.

The Analytics page gained a new Training Science section with three metrics: Training Intensity Distribution (time-based easy/moderate/hard split with polarization index), Zone 2 Quality (scores your endurance rides for gray zone drift), and Efficiency Factor trending. Post-workout AI analysis now flags gray zone issues and compares your Efficiency Factor to your recent average. The Zone Development card was redesigned to show percentage of peak with trend indicators scored against your all-time best.

Coach+ can now build fully custom workouts from natural language ("5x5min at 105% with 2min rest"), manage your race events directly in chat, and auto-recovers from corrupted conversations. The Training Plan page added Form and Ramp Rate projection charts, and clicking a completed workout now opens your actual results with AI analysis, energy tracking, and post-workout nutrition advice.

Fixes: Sweet Spot workouts no longer prescribe VO2max-level intensities, race simulations use the correct threshold zones, B-race goals are properly recognized, weekly plans prioritize your goal sport, swim workouts display correctly in Intervals.icu, and projection charts no longer curve backward.

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!