Guide
Training Plans in Intervals.icu — Create, Share & Export
Intervals.icu has a full-featured training plan system: calendar, workout builder, coach plans, and workout push to Garmin and Amazfit. This guide covers everything — from building a plan from scratch to exporting it to your watch.
Connect for freeFirst useful action
Turn Intervals.icu plans into coaching context
STAS lets ChatGPT or Claude read the same workout history and calendar that your plan depends on.
Connect the source of truth
Intervals.icu keeps workouts, calendar, load, zones, and recent history in one place.
Let AI see real context
STAS prepares that data so ChatGPT or Claude can answer from your actual training, not a pasted summary.
Ask for the next decision
Start with a clear analysis or action: recovery check, missed workout, next week, or one session to adjust.
STAS reads only the training data you approve through Intervals.icu. Start with one practical question: current condition, a workout review, or what to change next.
Connect Intervals.icu dataPlan types in Intervals.icu
Intervals.icu gives you three ways to manage training plans. Choose based on whether you're self-coached, working with a coach, or starting from a community plan.
Drag workouts into any day on your calendar. You build each session yourself using the workout editor — define intervals, set targets (pace, HR, power), add descriptions. Works for self-coached athletes who know what they need.
Intervals.icu has a built-in library of community-contributed plans: marathon, half marathon, 10K, triathlon, cycling. Browse by distance and level. Import a plan to your calendar with one click — workouts populate automatically.
Coaches can build plans and share them via a URL or by uploading directly to an athlete's calendar. Athletes get the full workout structure with targets and notes. No additional app needed — everything is inside Intervals.icu.
Creating a plan from scratch
The workout builder is the core tool. Every workout is a structured sequence of steps — warm-up, intervals, cool-down — each with a duration and intensity target.
Open the workout builder
Go to Workouts → New Workout. Give it a name and sport type. The builder uses a step-based interface: add warm-up, work intervals, recovery intervals, and cool-down as separate blocks.
Define interval targets
Each step gets a target: pace range, heart rate zone, power zone (for cycling), or perceived effort. For running, you can target Jack Daniels pace zones (E, M, T, I, R) if you've set up VDOT in your profile.
Repeat and nest intervals
Use the repeat function to create sets: for example, 6 × 1000m at interval pace with 90-second recovery. Nested repeats let you build complex workouts: 3 × (4 × 400m) with different rest between sets and rounds.
Add to calendar
Drag a saved workout from the library onto any day in the calendar. You can duplicate it across weeks, adjust targets for progression, or swap workouts between days. The calendar shows total weekly load automatically.
Importing plans
You don't have to build everything from scratch. Intervals.icu supports several import paths.
From the plan library
Browse Plans in the left menu. Filter by sport, event distance, and duration. Preview the full plan before importing. When you apply it, choose your target race date — Intervals.icu back-fills the calendar from there.
Via shared URL
Any Intervals.icu user can share a plan as a URL. Open the link, preview the workouts, and click Import. Useful for community plans posted on forums, Facebook groups, or coach websites.
Coach upload
If a coach manages your calendar, they can push workouts directly. You'll see them appear as planned workouts with color codes for intensity zones. You can accept or flag for discussion without leaving the platform.
Exporting to devices
Intervals.icu can push structured workouts directly to supported devices. When a workout is on your calendar for today or tomorrow, it syncs automatically — no manual export needed.
Garmin
Connect Garmin Connect in Intervals.icu Settings → Connections. Workouts appear on your watch the morning of the scheduled day. Supports all current Garmin running and cycling watches. The workout structure (intervals, targets, alerts) shows on the watch face.
Amazfit (T-Rex 3 Pro, Balance 2, and others)
Amazfit watches that support workout push via Intervals.icu include the T-Rex 3 Pro and Balance 2. Connect via Settings → Connections → Amazfit. Workout structure (intervals with targets) transfers to the watch. Check your model's compatibility in Intervals.icu settings — not all Amazfit models support structured workout push.
Wahoo (cycling)
Wahoo ELEMNT head units connect via Settings → Connections → Wahoo. Structured bike workouts with power targets sync automatically. Useful for cyclists using Intervals.icu plans with indoor or outdoor power targets.
Other devices
For devices without direct push support (for example, many Polar watches), you can export individual workouts as FIT files and load them manually, or use the manufacturer's app if it supports structured import.
AI-generated plans via STAS
Intervals.icu stores and executes plans. STAS sends your real data into ChatGPT or Claude — training history, VDOT, fitness metrics, and goals — so the plan is built around your actual fitness instead of a template.
Connect your Intervals.icu account to STAS
STAS loads 26 weeks of training history, VDOT, CTL/ATL/TSB
Open STAS in ChatGPT or Claude and ask for a training plan
Copy the plan workouts into your Intervals.icu calendar
Frequently asked questions
Can Intervals.icu push workouts to my Garmin?
Yes. Connect Garmin Connect in Intervals.icu settings. Workouts planned for today or tomorrow push automatically to your watch the same morning. The full interval structure and targets appear on the watch display.
Does the plan library have free plans?
Yes, all plans in the Intervals.icu library are free. Community members contribute plans for marathon, half marathon, 10K, 5K, triathlon, and cycling. You can preview any plan before importing it to your calendar.
How do I share a training plan with my athletes?
Build the plan in your coach account, then use the share URL option. Your athletes open the link, preview the workouts, and import to their calendar. You can also manage athlete calendars directly if they grant access via the coach feature.
Does workout push work with Amazfit watches?
Some Amazfit models support structured workout push via the Intervals.icu connection — including the T-Rex 3 Pro and Balance 2. Check Settings → Connections → Amazfit in your Intervals.icu account to see if your model is listed as supported.
Can I import a plan from another app?
Not directly from other apps, but you can import FIT files manually or copy workouts via Strava sync. For structured plans from TrainingPeaks or Today's Plan, the most reliable path is to recreate them using the Intervals.icu workout builder.
Related guides
Intervals.icu for beginners — free training analytics
Amazfit training plans via Intervals.icu
How to connect Amazfit to Intervals.icu
Intervals.icu coach setup — plan sharing and athlete workflow
Intervals.icu Garmin sync — full workflow and troubleshooting
Zepp Coach guide — when Intervals.icu gives you more control
AI coach for Intervals.icu athletes
ChatGPT coach with Intervals.icu data
Let ChatGPT or Claude build plans in your Intervals.icu calendar
Connect your Intervals.icu account to STAS. ChatGPT or Claude will build plans from your real data — you add them to the calendar and push them to your watch.
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