Getting started without guesswork.

Access your complete training history in one place. Ask questions about past workouts, identify patterns, track progress over time, and understand what training has worked best.

• View activities with duration, distance, training load, and sport type
• Search activities by name or tag (e.g., #race, tempo)
• Find workouts with specific interval patterns
• Compare performance across seasons and training blocks
• Track fitness (CTL), fatigue (ATL), and form (TSB) over time

Log and track lifestyle factors that affect your training. Maintain a fuller picture of your health and readiness alongside the rest of your training context.

• Log injuries with date ranges that appear on your fitness chart
• Track menstrual phases (period, follicular, ovulating, luteal)
• Record daily mood, motivation, stress, and hydration
• Add wellness notes and targets for any day
• The AI considers all this context when suggesting workouts

Create structured training plans and organize your favourite workouts into folders. Build reusable templates in your library.

• Create workout folders to organize templates
• Save workouts to your library for reuse across training blocks
• Build multi-week training plans with periodization
• Duplicate workouts or entire weeks to repeat patterns
• Download workouts as .zwo (Zwift), .mrc, .erg, or .fit files

Whether you're a triathlete or enjoy variety, Intervals Pro handles all your sports. Each sport has its own settings, zones, and intensity targets.

• Power-based workouts for cycling (% FTP)
• Pace-based workouts for running (% threshold pace)
• Heart rate targets for any sport (% LTHR)
• The AI reads your sport settings and uses the correct intensity automatically
• Balance training load across sports to prevent overtraining

Set race goals and let Intervals Pro help you prepare. Mark events as A, B, or C priority and the AI will structure training around them.

• Add races with priority levels and target times
• The AI considers race dates when building periodized plans
• Get taper recommendations leading into key events
• Analyze fitness curves to find suitable race distances
• Compare current fitness to past race performances

Analyze your performance data in depth, from power curves and pace curves to heart rate efficiency and workout execution.

• Power curves across different time ranges (1 year, 42 days, custom)
• Pace curves for running with gradient-adjusted pace options
• MMP model (Critical Power, W', pMax) for power-based athletes
• Power vs HR analysis to track efficiency and cardiac drift
• Interval-by-interval breakdown of any workout

Have a training plan from a book, website, or other source? Paste it into your conversation and Intervals Pro will structure it and push workouts to your calendar.

• Paste plan text and have it converted into structured workouts
• The AI interprets duration, intensity, and rest periods
• Choose start dates and adjust to fit your schedule
• Modify imported plans based on your fitness level
• Batch create weeks of workouts in a single request

Base your training on scientific evidence. Reference research papers, methodologies, and evidence-based protocols.

• Discuss training principles from sports science literature
• Apply polarized, pyramidal, or threshold-focused training distributions
• Implement protocols like Seiler's polarized approach or Coggan's power zones
• Understand the reasoning behind workout prescriptions

Easily share AI responses or entire conversations. Generate shareable links to specific insights, workout plans, or analysis.

• Share individual AI responses with a single click
• Share entire conversations for full context
• Generate links that work for anyone, no account required to view
• Perfect for discussing training plans with your coach

The coach is available in WhatsApp as well as in the browser. Link your account once and you can text your coach, just like messaging a training partner. Your daily check-in arrives there too.

• Text your coach at any time from WhatsApp
• Receive your daily check-in message directly in WhatsApp
• Your full training context carries over, so the coach knows your plan and recent workouts
• Opt in with a single tap from your account settings
• Opt out at any time by replying STOP to any message

Intervals Pro works as a progressive web app you can install directly to your home screen on iPhone, iPad, and Android. Once installed, you can turn on push notifications so your daily check-in reaches you without opening a browser.

• On iPhone or iPad: open intervals.pro/chat in Safari, tap the Share button (box with an arrow), then tap Add to Home Screen
• On Android: open intervals.pro/chat in Chrome, tap the three-dot menu, then tap Install app
• Once installed, the app launches full-screen with no browser address bar
• Turn on push notifications from Settings, then Notifications
• Your daily check-in and coaching nudges arrive as standard phone notifications

Intervals Pro uses advanced routing between frontier AI models. Each request is automatically matched to the best model based on complexity.

• Automatic routing selects the optimal model for each request type
• Simple questions get fast responses from lightweight models
• Complex analysis and planning uses deeper reasoning models
• No configuration needed. The right model is chosen automatically