Running · Cycling · Swimming · Triathlon
Most AI plan generators hand you a PDF and stop there. Here the plan is only one stage: your lab values become individual zones, the zones become a four-week block, the block becomes a structured workout on your watch — and what you actually complete flows back into the next plan.
The cycle
No single step is interesting on its own. The value comes from the sixth one feeding back into the first, so every cycle draws a sharper picture of you.
You upload the report from your lactate or spiroergometry test. The system reads your threshold values out of it — it does not estimate them from a formula.
A separate zone table per sport, built from your measured values and your own lab's zone names. Without a lab there is still a starting point, only with a wider margin of error.
The plan is built from your goal, your weekly time budget, your equipment and your constraints. There is no baked-in recipe: every generation starts from your current state.
The plan lands on your watch as a structured workout, broken into steps and target zones — not as text you have to interpret mid-session.
What you really did — completed, skipped or modified sessions — comes back into the system. The gap between the plan and reality is the information itself.
Every morning the system evaluates your previous day and shows what it means for the rest of the week. That is the input for generating the next block.
And it starts over. This is why your fourth cycle beats your first — not because the system got smarter, but because it knows more about you.
The same system, in two very different roles. This is where the path splits.
You have a goal and a weekly time budget. The system tailors the rest to you.
You decide the methodology. We take the daily detail work off your hands.
What it rests on
Your zones come from the report you upload, not from an age-based formula. Analysing three reports is free — see your zones first, then decide about buying.
The plan reaches your watch through Intervals.icu, broken down into steps and target zones. There is nothing to memorise or decode while you train.
Your referring coach sees your plans and what you completed from them. Your lab results, your physiological markers, your injury reports and your conversations — those, no. This is not governed by a setting, but by the permission layer of the database.
One purchase covers one four-week block. No automatic renewal, nothing to cancel. If plan generation fails, the system refunds you on its own.
Who it is for
All three sports get their own zone table, because a threshold cannot be carried over from one to another. In triathlon the three run at the same time.
MIN / KMPace, heart-rate and running-power zones from your own thresholds.
WATTPower and heart-rate zones, tuned to your FTP and threshold heart rate.
MIN / 100 MPace zones from your critical swim speed (CSS), per 100 metres.
Analysing your lab report is free, and right after signing up you can see the ranges you should be training in. From there you have something to decide on.