Customizing and editing your training

Editing and moving workouts

To change the steps of a planned workout, open it on the calendar and choose Edit workout. The workout builder lets you change durations, targets and reps, and saves the result straight to your calendar (see "The workout builder: edit a planned workout or build your own"). On the web you can drag a session to another day on the calendar. On the Training Plan page, the session row's menu changes sport, duration, TSS target or intensity, moves it to another day, or deletes it. You can also just ask Coach+ ("move tomorrow's ride to Thursday"). Changes you make in Intervals.icu (drag, edit intervals, adjust duration, delete, or move your goal event date) are read too, and IntervalCoach adapts.

A day where you delete a session is remembered as a day you want empty, so later plan updates don't put a session back on it.

Adding your own workouts

The easiest way is the workout builder: on the calendar, use + Add on a day and choose Build workout, or open Train and choose Build your own. You can also:

• Named events — add an Intervals.icu event named starting with 'Ride', 'Run', or 'Swim' (e.g. "Ride - Group ride 90 min"). Include duration for accurate load planning.

• C events — for regular group/club rides, add a C-priority event. The AI won't generate a structured workout that day, keeps the day before easy, and plans recovery afterward. C events can be recurring.

Training twice a day

On the Training Plan page, under Training Volume, you can configure multiple sessions per day. The AI generates a separate structured workout for each — e.g. a morning run and an evening ride.

Changing sport preferences

New workouts respect updated settings, but workouts already on your Intervals.icu calendar aren't auto-deleted — IntervalCoach respects existing events. To clean up, don't delete the old sessions by hand: those days would then stay empty. Instead, open Rebuild Plan on the Training Plan page and choose Clear everything IntervalCoach added. That removes every upcoming IntervalCoach session and builds a fresh plan with your new sports.

Coaching memories and custom instructions

Custom instructions are standing orders you write in Settings, like "keep weekday rides under 90 minutes". Coaching memories are created automatically: during Coach+ chat when you mention a preference or constraint, and during post-workout analysis when patterns emerge. Both feed daily workouts, weekly plans, JustTrain and Coach+ chat. Review and delete either in Settings.

What they shape is how a session is written. They do not decide which days you train, how many sessions you get, or which race you are training for. Those come from Settings, and nothing you say in chat overrides them:

• Training days, session lengths and sports: the Training Plan page, under Training Volume. The planner reads day availability only from here. Telling Coach+ "I can't train Mondays" is stored as a memory and will not empty your Mondays.

• Your goal event: Settings → Goals.

• One-off absences: ask Coach+ to mark you unavailable for those dates. For illness, injury or holiday that creates the calendar entry the daily coach respects, which a memory does not.

Coach+ can make these settings changes for you if you ask it directly, for example "set Tuesday to 60 minutes, running only". It shows you an approval card before anything is saved.

How do I get IntervalCoach to change or rebuild my training plan?

Change your settings first, because the plan is built from them. After a settings change the plan adapts on its own within a few minutes, so usually there is nothing else to do.

If you want it reshaped sooner, ask Coach+ to regenerate the plan. That is non-destructive: sessions you have already committed to this week are preserved or adapted in place rather than wiped.

Rebuild Plan on the Training Plan page builds a new plan against your settings as they stand. It keeps your workouts for the next 7 days, your blackout dates and TSS overrides, and days where you deleted a session stay empty. It allows 3 runs per rolling 24 hours, so it pays to get your settings right before using it.

How do I stop or delete my training plan?

Go to Settings → Goals and switch off Automatic Weekly Plans. IntervalCoach then stops generating new workouts for you.

The confirmation shows how many upcoming IntervalCoach workouts are on your calendar. Tick Also remove them from my calendar to delete them from Intervals.icu as well. Your own workouts and races are kept. Leave it unticked and the existing workouts stay where they are.

Want a fresh plan rather than no plan? Keep it switched on and use Rebuild Plan on the Training Plan page instead (see above).

A day I cleared stays empty. How do I get a session back?

Days where you removed a session are kept empty on purpose, so a rebuild doesn't undo your change. On the Calendar page of the website such a day reads Kept free. You have three ways to plan it again:

• One day: tap Kept free on the Calendar page and choose Plan this day again. Your plan fills the day within a few minutes, without a full rebuild.

• All of them at once: in the Rebuild Plan dialog, check Plan the days you cleared again. The dialog lists the dates. Sessions you asked Coach+ to build stay.

• Start over: Clear everything IntervalCoach added in the same dialog removes every upcoming IntervalCoach session, including ones Coach+ built for you, and plans the cleared days again. Your completed activities, races and workouts you created yourself stay.

If none of your training days in the coming week has a session left, a normal Rebuild already treats it as a fresh start and plans the days you emptied again.

Get Workout Options on the Train page is a different tool. It offers choices for a single session today and does not reshape your week.