Intervals.icu

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.

Planning

Intervals.icu:

❌ does not offer any training plans or workouts.

✅ enables you to create your own plans and build your own workouts using features that are free to runners.

✅ downloads planned workouts for free from Intervals.icu to Garmin, COROS, Suunto and Wahoo watches.

Reviewing

Intervals.icu:

✅ accepts completed workouts 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 or Health Sync.

✅ provides workout summary metrics and second-by-second review of uploaded runs.

✅ shows actual vs. planned If you planned the workout in Intervals.icu – planned appears as an additional strip along the bottom.

✅ 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.
✅ can chart and display your PDC, based on maximum efforts over the last 90 days of completed runs, or using a custom date range.
✅ can present a Fitness chart showing cumulative training loads (shorter-term and longer-term) and training load balance (labelled ‘form’).
❌ doesn’t provide a weekly Ramp Rate, but you can add this as a custom plot on your Fitness chart.
❌ doesn’t calculate Running Effectiveness, but you can add this as a custom field.

❌ cannot calculate power targets for upcoming events and races.

Coaching

Intervals.icu:

✅ can connect coaches to multiple runners

✅ enables coaches to plan workouts for their runners

✅ provides coach access to completed workouts and see per-runner metrics

✅ supports communication between coaches and their runners.

✅ can ‘go wider’ than power, to include information about sleep, fatigue and other non-quantifiable information.

In summary

Intervals.icu focuses on the basics – workout planning, calculating metrics etc.

It supports custom plots, fields and calculations (for example it’s possible to add a Running Effectiveness calculation, or to add a ramp rate plot to your fitness page).

It’s a genuinely free platform that supports Running with Power – with the option to become a supporter (to fund further development).