Indoor or outdoor: telling IntervalCoach where you ride

IntervalCoach can shape your rides for where you actually ride. It changes the structure of a session, not how hard it is: the load stays the same either way. The setting only shapes your bike sessions; runs, swims and other sports are planned the same whatever you pick.

Where to find Indoor / Outdoor Bias

Open Settings → Training and look for Indoor / Outdoor Bias. It is on the website and, from app version 2026.9.5, in the Android and iOS apps too.

The three options

• Auto (default) uses the standard structure for each session.
• Indoor / Trainer favours shorter, more varied intervals that are easier to execute and stay engaged with on a smart trainer such as Zwift or MyWhoosh.
• Outdoor / Road favours longer sustained efforts, with stepped warm-ups and cool-downs instead of ramps, so any bike computer can follow them.

Stepped warm-ups on a trainer (Garmin and Wahoo head units)

Many head units cannot follow a ramped warm-up properly. You do not have to switch to Outdoor / Road to fix that. If you ride indoors but control your trainer from a Garmin or Wahoo, keep Indoor / Trainer and add this to Settings → Training → Custom instructions: "Stepped warm-ups and cool-downs, no ramps. My head unit can't follow ramps." The plan then replaces ramps with stepped blocks while keeping your sessions built for the trainer.

If you ride outdoors anyway, Outdoor / Road gives you stepped warm-ups as part of the road-ride shape.

New sessions follow the change straight away. For sessions already on your calendar, press Rebuild on the Training Plan page.

Just this one ride?

You do not need the setting for that. Open TrainNow and pick indoor or outdoor for that session. It starts from your standing preference and marks the workout accordingly.

Not the same as Cycling Workout Targets

This setting is about workout shape. Whether your targets are written in power or heart rate is a separate choice under Settings → Training → Cycling Workout Targets.