Guide
Intervals.icu Coach Setup — Share Plans and Review Workouts
Intervals.icu is a working tool for coaches: calendar, sharing, workout review, fitness tracking. The same workflow applies to a real coach and to a virtual one — ChatGPT or Claude looking at the same data.
What a coach gets in Intervals.icu
Not a workout log — a full loop: plan → execution → analysis → adjustment. Three things that make Intervals.icu more practical than Strava or TrainingPeaks for small groups.
Plans live inside the athlete's calendar; intervals are written as 4×800m @ 3:40/km or 5×8min @ 260W. Amazfit or Garmin picks up the workout on the wrist.
CTL/ATL/TSB are visible to the coach on the athlete's screen. You can rewind a week to see why fitness dipped — where the week was too hard, where a workout was skipped.
Multiple coaches/assistants can see one team. The dashboard shows every athlete's status on a single page.
Step 1
How the athlete grants coach access
Sharing is initiated by the athlete, not the coach. The coach sends their email first; the athlete manually adds that email to the sharing list.
Coach creates an account
Standard Intervals.icu signup. Give the athlete the exact email you use to log in — otherwise access won't match.
Athlete opens Settings → Sharing
In the Share with coach field the athlete enters the coach's email. Intervals.icu notifies the coach by email.
Coach accepts the invitation
An account switcher appears in the header. The coach now sees the athlete's calendar, activities, fitness, and wellness. Switching between athletes is one click.
Access levels: view-only (read access), edit (plan and zone editing), full (including integration settings). Most working coaches ask for edit — without it you can't write plans in the calendar.
Step 2
Plan structure in the calendar
The plan isn't a separate document — it lives directly in the athlete's calendar. Each workout is an object with type, duration, structure, and targets.
Workout — a structured session with segments (warm-up/intervals/cool-down). Note — a comment for communication without numbers ("how did it feel?", "track your sleep").
Running — pace or HR zone. Cycling — watts (FTP%) or HR. Intervals.icu immediately shows whether the activity hit the target zone.
Repeating workouts (Long run every Sunday) are defined as a single object. Schedule changes take one click with apply to all future.
A workout from the calendar is sent to Garmin, Wahoo, Amazfit Balance 2 / T-Rex 3 Pro automatically. The athlete starts it on the watch — the structure is already loaded.
Workout review
A coach doesn't scan every run manually — most of the work happens at the week and month level. Three levels to look at.
1. Daily — red flags
The Activity Feed shows every athlete's workouts on one page, color-coded (green — on plan, red — off). 2-3 minutes for a 10-athlete squad.
2. Weekly — plan compliance
In the athlete's calendar: real volume vs planned, time in zones, missed sessions. This is where decisions are made: where to add, where to cut.
3. Monthly — fitness and transitions
Fitness chart (CTL/ATL/TSB) + total volume. This is where the coach changes plan phase: base to intensity, intensity to taper, taper to recovery.
Virtual coach via STAS
Intervals.icu itself doesn't offer AI coaching. But its data is open via API. STAS gives ChatGPT or Claude access to that data, and the AI plays the same role as a coach.
What AI can do with Intervals.icu access
Review a specific workout, compare weeks, build next week's plan to fit both goal and current fitness, answer questions like "why was the threshold rep 15 sec slower?" The AI sees CTL/ATL/TSB, zones, and history.
Where AI doesn't replace a coach
Psychological support, race tactics, injury management, fine-tuning to an athlete's style. For most amateurs AI is enough; for pros AI works as an assistant, not the head coach.
Frequently asked questions
Is Intervals.icu free for a coach?
Yes. Both athletes and coaches use Intervals.icu for free. The subscription ($6/mo) removes sync-interval caps and adds extended analytics, but it's not required for the core coach-athlete workflow.
How does the coach see athlete workouts?
The athlete invites the coach by email: Settings → Sharing → Share with a coach. After accepting, the coach sees the calendar, activities, fitness tracker, and wellness from the athlete's profile. Access can be read-only or full.
Can AI act as a coach in Intervals.icu?
Not directly inside Intervals.icu. But via STAS, ChatGPT and Claude get access to Intervals.icu data and can act as a coach: reviewing runs, building weeks, reacting to misses and feelings. The plan still lives in the Intervals.icu calendar.
How do I revoke coach access?
Settings → Sharing → find the coach → Remove. Access is cut immediately. Training history stays with the athlete.
How is a coach account different from an athlete?
A coach account is a regular account that athletes have shared with. An Athletes tab appears with the roster. Each profile is one click away, and the plan is built inside that athlete's calendar.
How does the coach see missed workouts?
In the calendar, a planned workout stays dark with no activity. In Fitness the CTL dips. If the athlete logs Wellness with low Readiness or a sick flag, it shows on that day.
Related guides
AI coach with full Intervals.icu access
STAS connects Intervals.icu to ChatGPT and Claude. The AI sees your plan, workouts, and fitness — and works as a coach, not as a chat with generic advice.
Connect Intervals.icuFree — no subscription needed