The plan starts from your lab report and goes onto your watch. When the four weeks are up, the next block is built on what you actually did.
No subscription: you buy four weeks at a time. Analysing three lab reports is free, before you buy anything.
Three screens from the live app: today's session, your current week and the full four-week plan. The illustrated guide shows all nine steps, from signing up to your first training plan.
Tap a picture to enlarge it.
The process is the same for every block. What changes is the data: every new four weeks works from more real sessions.
Tap the diagram to enlarge it.The dashed line is the feedback. The coach methodology only applies if a coach referred you.
From the uploaded PDF the system reads the lactate values stage by stage, power or pace and heart rate, and for a CPET test the gas-exchange data as well. If the lab has already defined zones, it uses them unchanged, with your lab's names. If your lab wrote "E2" and "AN" zones, your plan refers to those.
It only falls back to a formula if you have no lab zones. Then you have two options: zones estimated from your basic data, or a test workout that gives you measured zones. You can upload a lab report later.
Every session arrives broken into steps: warm-up, work and recovery intervals, cool-down, each with your own target range. You can choose per session whether it runs on heart rate, pace or power, but only with a measure you have a zone table for. So you never get a session your watch cannot follow.
Intervals.icu does the transfer. If you move a session to another day there, the plan follows. Setting it up is a one-off:
The key is stored encrypted and is never shown on screen again.
When your watch uploads a session, the system matches it with the plan and marks whether it was completed. If you do a session a day or two later in the same week, it recognises that in most cases and does not mark it as missed. If it is unsure about an interval session, it asks you with one question.
A summary is written every week. It is in every package, because the next four-week plan starts from it.
In the Ultra package you also get a detailed e-mail every morning about the previous day: whether you stayed in the target zone, how your heart rate responded, and what your recovery shows (HRV, resting heart rate, sleep).
If you report a moderate or severe injury, the next plan can only contain recovery sessions. The software checks this after generation, and if an intense session slipped in anyway, it makes the plan again.
The zones, the plan, the lab analysis and the Intervals.icu sync are the same in every package. The difference is how much AI help you get during the four weeks. You choose the package again with every purchase.
| Basic | Premium | Ultra | |
|---|---|---|---|
| Price relative to the base price | × 1.00 | × 1.25 | × 1.50 |
| Lab analysis, zones per sport | ✓ | ✓ | ✓ |
| Four-week plan with heart-rate / pace / power sessions | ✓ | ✓ | ✓ |
| Intervals.icu sync and rescheduling | ✓ | ✓ | ✓ |
| Weekly summary | ✓ | ✓ | ✓ |
| Replans per block | – | 1× | 4× |
| Conversation with the AI coach, per day | – | 30,000 tokens | 90,000 tokens |
| Bug reporting | – | ✓ | ✓ |
| Daily evaluation e-mail with recovery tracking | – | – | ✓ |
| Fuelling guidance for sessions over 90 minutes and races | – | – | ✓ |
Your first block runs at an introductory price with Ultra content, so you can see what the system does. Choosing a package opens from your second purchase.
The motivation programme can bring the price of your next blocks down, all the way to free.
The multipliers are the platform defaults. If a coach referred you, they can set their own price within them; you always see the amount to pay, per package, before you buy. A token is the unit of text for language models: a word is roughly one to two tokens, so 30,000 tokens is plenty for a long daily conversation. The allowance resets at midnight and only limits the chat.
A purchase covers 28 days. You see the expiry date on screen the whole time, and you get a reminder before it. There is no grace period.
Buying a new block restarts everything straight away. If you paid and the plan was not created because of a technical fault, the system refunds the full amount without anyone having to step in, and your right to the introductory price is restored.
Your coach sets the planning principles: which methodology the system follows, how it spreads recovery, which phase it emphasises. The daily sessions are planned by the system from your measured data.
This is enforced by the database's row-level security (RLS). On top of that, the partner agreement binds the coach to confidentiality with no time limit.
You can request an export of your data in machine-readable form at any time, and full deletion too, including the linked records. The database and file storage run in the EU, in the Ireland region; API keys are stored with AES-256-GCM encryption.
It pays off if you have or will have a lab test, want structured workouts on your watch, and care that the next plan knows about the last one. Especially for triathletes, because the three sports' zones are handled separately.
If you just want a generic running plan without feedback, simpler tools will do.
No. You pay once for a four-week block, with no automatic renewal. If you want to continue, you buy a new block and choose the package again.
Yes, you can move up or down with the next block. Unused replans do not carry over to the next block.
Your plan, your sessions, your zones, your lab results and your weekly summaries stay, and the Intervals.icu sync keeps working. The conversation, the daily evaluation, replanning and bug reporting stop.
No. The plan is a sports recommendation, you are free to deviate from it, and it is not medical advice. With an injury, a health risk or a chronic condition, get a medical opinion before training.
The measurement points are read with AI analysis and your zones are built from them. This is health data (Art. 9 GDPR), so we only process it with your explicit consent, which you can withdraw at any time. Your coach has no access to it.
It sees your plans and your actual training data, so it can tell you why a session came out the way it did, what a zone means, or where you are in the block. Your coach cannot see these conversations. Available in Premium and Ultra.
Sign up, upload the PDF of your lab test, and see which zones you get. The first three analyses are free; you only pay for the training plan.
Questions? Write to us on the contact page.
