Intervals.icu

Intervals.icu analyses your rides, runs, swims and other activities (with and without power).

It provides basic and advanced analytics and planning in an easy-to-use web interface with support for desktops, phones, and tablets.

Intervals.icu is free to use, with additional features should you choose to become a supporter.

Functionality

Here’s the row from the Choosing Apps page.

Below the row are sections for each of the workout steps, with more information about how this choice implements specific functionality.

Planning

1.P – Plans. Are there power-based training plans for various event distances/experience levels? Or can you connect to a coach who can provide planned workouts?

• Intervals.icu does not offer any training plans or workouts.
• You can connect to a coach, who can create workouts and training plans.

1.C – Customisation. Can you adjust training plans, create your own plans, and build your own workouts?

• You can create your own plans and build your own workouts using features that are free to runners.

Download

2.D – Download. Can planned workouts be downloaded for execution?

• You can download planned workouts for free from Intervals.icu to Garmin, COROS, Suunto and Wahoo watches.
• For Apple Watches there’s integration with Watchletic ($).

Execution

3.P – Power. Can you choose various ways to display power while running, at a minimum: real-time power; lap power? Can you display power in Watts/kg or as a percentage or threshold power?

• Intervals.icu does not offer a workout app.

3.G – Guided workouts. Can the app guide you through a structured workout – a workout with multiple steps, each with their own target and duration?

• Intervals.icu does not offer a workout app.

Upload

4.U – Upload. Can completed workouts be uploaded for reviewing?

• You can upload completed workouts into Intervals.icu from all sports watch brands.
• For Apple Watches you can upload completed workouts into Intervals.icu from Apple Health using 3rd-party apps like HealthFit (P) or Health Sync (P).

Reviewing

5.W – Workout review. Can you review workout summary data and detailed (per second) workout data? Can you review workout compliance (actual vs. target)?

• Intervals.icu provides workout summary metrics and second-by-second review of uploaded runs.
• If you planned the workout in Intervals.icu, it can show planned as an additional strip along the bottom.

5.M – Metrics. Does the app provide power metrics, at a minimum: threshold power; training load balance; a power-duration curve? Does it also provide ramp rate or running effectiveness?

• Intervals.icu can calculate threshold power (using your choice from several models) based on the last 90 days of completed workouts or using a custom date range.
• It can chart and display your PDC, based on maximum efforts over the last 90 days of completed runs, or using a custom date range.
• It can present a Fitness chart showing cumulative training loads (shorter-term and longer-term) and training load balance (labelled ‘form’).
• Intervals.icu doesn’t provide a weekly Ramp Rate, but you can manually track this using ‘fitness’ from the Fitness chart.
• And it doesn’t calculate Running Effectiveness, although you can manually calculate this using the detailed workout review pages, or by adding a custom calculation.

5.E – Events. Does the app offer a way to calculate power targets for upcoming events and races?

• Intervals.icu does not offer a race/event calculator.

Coaching

6.C – Coaching. Is it possible to coach athletes using the app, at a minimum: multiple athletes, reviewing results/metrics? Can you also provide planned workouts, or communicate with your athletes?

• Coaches can accept connections from multiple runners, and can plan workouts for their runners, review completed workouts and see per-runner metrics. Two-way communication is available.

Filling the gaps

Execution

For a workout app, you could consider:

• pbRun (D) for Garmin watches
• Watchletic (F$) for Apple watches

Reviewing

For race/event planning, you could consider:

• SuperPower Calculator (F)

If you have feedback or a question, please let me know in the from1runner2another Facebook group.

⇐ Choosing Apps