Intervals.icu Sports Analytics and Planning (2023)

Intervals.icu analyzes 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. Follow your friends and help them progress, track your FTP without doing tests, coach other athletes, communicate with the built in chat, build a workout library (for outdoor, Zwift and others) and plan your training!

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Self-coached athletes » Understand the data, monitor progress and plan training

Coached athletes » Understand how your plan works, monitor your progress and communicate with your coach

Coaches » Spend less time analyzing data and planning and more time talking with your athletes

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(Video) The Best FREE Cycling App Ever || Why Didn't I Know About This Earlier! Intervals.icu

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(Video) 2018/2019 Dual Sport Maintenance Interval Comparison
Intervals.icu Sports Analytics and Planning (1) Intervals.icu Sports Analytics and Planning (2)

Intervals.icu is free but please consider supporting the project with a $4/month subscription if it is working well for you. You can do this from the settings page in the app. The monthly hosting costs are substantial as is the time required to keep everything running. Supporter feature requests move up the todo list!

Join 40000 athletes with 18 million activities analyzed since launch in mid-2018!

Track Your Progress

Fitness, Fatigue and Form Chart

Intervals.icu Sports Analytics and Planning (3)
  • Fitness, freshness and form chart with annotations that shows future impact of your training plan
  • Complete history downloaded from Strava, Garmin Connect and Suunto
  • Download new activities from Polar
  • Download fit, tcx and gpx files from Dropbox
  • Upload your own fit, tcx and gpx files
  • Automatic FTP estimation (eFTP) from a single maximal effort, no need for tests!
  • Training load estimated from activities with power (standard Coggan formula), heart rate or pace data and swims
  • Form as an absolute number or a percentage of fitness

Multisport

Intervals.icu Sports Analytics and Planning (4)
  • Separate training zones and other settings for each sport
  • Use built in zones or define your own
  • Elevation correction and gradient adjusted pace supported for runs
  • Calculate training load from power, heart rate and/or pace data
  • Choose to perform planned workouts on power, heart rate or pace

Power Curve Chart

Intervals.icu Sports Analytics and Planning (5)
  • Power curve with comparison to previous seasons, watts, watts/kg and MAP calculation (Pinot & Grappe 2014)
  • Power modelling using Intervals.icu's own algorithm (eFTP, predefined curves and Mortons 3P), Morton's 3 parameter CP model or Monod & Scherrer's 2 parameter CP model
  • Show sub-maximal efforts
  • Define your own curve points
  • Separate power curves for each sport (cycling, running with Stryd, rowing etc.)

Power Rankings

Intervals.icu Sports Analytics and Planning (6)
  • Compare yourself to other Intervals.icu athletes in the same age group and see what kind of rider you are
  • Charts and rankings in watts/kg and watts (for the big guys!)

Activity Totals

Intervals.icu Sports Analytics and Planning (7)
  • Totals page with totals by sport and combined time in zones for any date range
  • Classifications from FastFitness.Tips

Wellness Integration

Intervals.icu Sports Analytics and Planning (8)
  • Capture weight, sleep, sleep score, sleep quality, average sleeping HR, resting HR, HRV rMSSD, HRV SDNN, readiness, kCal consumed, blood glucose, menstrual cycle (including future prediction), soreness, fatigue, stress, mood, motivation, hydration, hydration (L), SpO2 and blood pressure
  • View them on the calendar and plot them over time on the fitness page to get a more complete picture of your training status and recovery
  • Automatically download wellness data from Garmin Connect, Polar Flow, Oura ring, Google Fit and from Apple Health via the HealthFit app
  • Download weight from Strava
  • Build your own integrations using the Intervals.icu API

Build Your Own Charts

Intervals.icu Sports Analytics and Planning (9)
  • Create custom time charts from more than 70 different plots with 10 different aggregates and filtering
  • Heartrate recovery, power / HR, power / HR in Z2, cadence in Z2, efficiency, intensity, RPE, work done, work above FTP (WAR), time in power zones, time in HR zones, training load, fitness, fatigue, form, ramp rate, calories burned, distance, moving time, climbing, estimated FTP, W prime, weight
  • All the wellness parameters (sleep, weight, HRV etc.)
(Video) Which Watch Should You Buy For CrossFit/HIIT Training? Who Offers Better Training Analytics?

Compare Time Periods and Athletes

Intervals.icu Sports Analytics and Planning (10)
  • Compare different time periods and athletes
  • Plot power vs heart rate to track fitness without any tests
  • Build your own comparison charts

Manage Your Activities

Intervals.icu Sports Analytics and Planning (11)
  • List activities on a grid with 70+ columns to choose from
  • Click on the headers to sort
  • Apply operations (e.g. adjusting power) to multiple activities at once

Analyze Your Activities

Activity Timeline Chart

Intervals.icu Sports Analytics and Planning (12)
  • Activity analysis with all the Coggan metrics and others only found on Intervals.icu
  • Automatic interval detection, no need to use the lap button!
  • Automatic power and heart rate spike detection and fix
  • Power, matches burned, heart rate, cadence, torque, W'bal, speed, pace, work done, altitude, temperature and gradient charts
  • More than 50 different metrics for each interval and zoomed portion of the chart
  • Season achievements for FTP and power with email notifications
  • Each activity has its own chat for comments from others following you on Intervals.icu
  • Customizable power and heart rate training zones based on Joe Friel's 7 zone model
  • Zones are often combined into 3 for followers of Dr Stephen Seiler
  • Adjust power data by applying a scale and offset to account for power meter differences
  • Fix power and heart rate drop outs

Activity Power Charts

Intervals.icu Sports Analytics and Planning (13)
  • Ride power with time in zones, power curve vs season, last 42 days etc., power histogram and best efforts

Decoupling Chart

Intervals.icu Sports Analytics and Planning (14)
  • Decoupling chart to track aerobic fitness, as you get fitter you produce more power at a given HR and experience reduced cardiac drift
  • Power / HR Z2 tracks your watts over HR for the parts of the ride done in heart rate zone 2 and is a useful measure of aerobic fitness

Dr Seiler Inspired Decoupling Chart

Intervals.icu Sports Analytics and Planning (15)
  • This chart inspired by a Dr Stephen Seiler video shows a 60s moving average of power as a percentage of eFTP and heart rate as percentage of HR reserve and is another way of visualising decoupling (HR and power traces diverging)

Activity Heart Rate Charts

Intervals.icu Sports Analytics and Planning (16)
  • Ride time in heart rate zones and heart rate duration curve

Cumulative Heart Rate Time Chart

Intervals.icu Sports Analytics and Planning (17)
  • Cumulative time at or above a given heart rate, useful to check that your VO2 max intervals are working!
(Video) The Most Effective Endurance Training Method - The Science Explained

Ride Intervals Table

Intervals.icu Sports Analytics and Planning (18)
  • Activity interval data is available in table format with CSV download
  • Most fields in the UI have popup help when clicked or touched (HRRc shown here)

Interval Search Page

Intervals.icu Sports Analytics and Planning (19)
  • Search for similar intervals and compare power, torque etc.

Plan Your Training

Training Calendar

Intervals.icu Sports Analytics and Planning (20)
  • Import calendars from other services to see future fitness
  • Build your own workout library and plan your training
  • Drag and drop workouts to/from the library and on the calendar
  • Upload planned workouts to Garmin and Suunto
  • Create training plans
  • Share workouts and plans with your friends and coached athletes on Intervals.icu
  • Track weekly totals and plan compliance

Workout Builder

Intervals.icu Sports Analytics and Planning (21)
  • Design your own workouts with the workout builder
  • Specify steps with power, heart rate, pace and cadence targets and athletes can choose to perform the workout by power, HR or pace
  • Power as percentage of FTP, absolute watts or percentage of the athletes modelled mean maximal power for a given duration
  • Heart rate as percentage of max HR or threshold HR
  • Import and download workouts in Zwift (ZWO), MRC and ERG format
  • Upload to Garmin Connect to synchronize workouts to Garmin devices
  • Upload to Suunto to synchronize workouts to Suunto devices

Training Plan Editor

Intervals.icu Sports Analytics and Planning (22)
  • Drag and drop to create re-usable plans
  • Drag a plan onto an athlete's calendar to apply on an ad-hoc basis
  • Link any number of athletes to the same plan and apply changes to all of their calendars with one click
  • Create one plan and athletes can choose to perform workouts using power, heart rate or pace

Communicate

Share Workouts And Chat

Intervals.icu Sports Analytics and Planning (23)
  • Chat with other athletes, share rides and workouts, post photos and screenshots
  • Create a group for your team, club, riding buddies or coaching business

Ask A Coach For Help

Intervals.icu Sports Analytics and Planning (24)
  • Use the 'Ask a coach' button on most pages to chat with your coach or one of the Intervals.icu coaches

Keep Track of Your Athletes

Intervals.icu Sports Analytics and Planning (25)

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(Video) Cycling Group Intervals 9242022

FAQs

What is interval ICU? ›

Intervals.icu analyzes your rides, runs, swims and other activities. It provides basic and advanced analytics and planning in an easy to use web interface. Sports, Fitness & Recreation intervals.icu Joined October 2018.

What is interval training in sport? ›

Interval training consists of a series of repeated rounds of exercise, ranging from several minutes to just a few seconds. During each interval you work at a set intensity for a specific period of time or distance (work interval) and follow this with a low intensity recovery period (recovery interval).

How do you do interval training for running? ›

Advanced interval running program
  1. Complete 5 minutes of a light jogging warmup.
  2. Run for 30 seconds at 75% intensity followed by 30 seconds at 25% intensity.
  3. Repeat for 4 cycles followed by a 1-minute rest.
  4. Perform 3 full clusters in week 1. ...
  5. Perform the workout 3 times per week, adding a cluster to each workout per week.
19 Feb 2021

Are intervals ICU free? ›

Intervals.icu is free but please consider supporting the project with a $4/month subscription if it is working well for you. You can do this from the settings page in the app.

How do you use intervals? ›

Examples of interval in a Sentence

a three-month interval between jobs There might be long intervals during which nothing happens. The sun shone for brief intervals throughout the day. There will be a 20-minute interval between acts one and two.

What are the 4 types of interval training? ›

Now let's break down the various types of HIIT that you can do from home––Tabata, cardio HIIT, full-body HIIT, HIIT with weights, and HIIT for runners.

What is the interval method? ›

Interval method: The interval method is an approximate method. By using engineering judgment and historical data, it is possible to give estimated upper and lower bound consequence scenarios.

What is interval training examples? ›

"Walk-back sprinting" is one example of interval training for runners, in which one sprints a short distance (anywhere from 100 to 800 metres), then walks back to the starting point (the recovery period), to repeat the sprint a certain number of times.

How long should interval training last? ›

When performing HIIT, research suggests that the range of work and recovery for each interval be 15 seconds up to 2-3 minutes in duration (depending on the ratio of work-to-recovery used). The total duration of a HIIT session should be about 30-60 minutes in length, with warm up and cool down included in that time.

How long is interval training? ›

Keep the intervals short

Your intervals shouldn't be minutes long, they should be seconds long — ideally 20 to 60 seconds. Remember: The intervals are short so you can push yourself to the max.

What is XERT cycling? ›

Xert is a smart training platform that helps athletes coach themselves, and helps coaches to guide others, using the data from a cycling or running power meter.

What are the intervals in math? ›

An interval in math is measured in terms of numbers. An interval includes all the numbers that come between two particular numbers. This range includes all the real numbers between those two numbers. Real numbers are any kind of number you can think of.

What are intervals in time? ›

A longer length of time can be divided into a number of shorter periods of time, all of the same length. These are called time intervals. For example, say you wanted to measure the speed of a car over a journey taking an hour. You could divide the hour up into time intervals of ten minutes.

What are the three intervals? ›

There are 3 types of interval notation: open interval closed interval, and half-open interval.

What are the 4 perfect intervals? ›

Perfect intervals are the unison, fourth, fifth, and octave. They occur naturally in the major scale between scale note 1 and scale notes 1, 4, 5, and 8.

How do you write an interval? ›

Intervals are written with rectangular brackets or parentheses, and two numbers delimited with a comma. The two numbers are called the endpoints of the interval. The number on the left denotes the least element or lower bound. The number on the right denotes the greatest element or upper bound.

What is best interval training? ›

For a quick and effective workout, start with a 5-minute warm-up then move into short high-intensity intervals. Each interval can last from 30 seconds to 2 minutes, with a minute of easy walking between reps. Go for about 20 minutes then cool down.

What is the basic concept of interval training? ›

Interval training essentially means dividing an exercise program into different parts, or intervals. One part, called the work interval, involves exercising at a higher intensity; the other part, the so-called rest interval, involves exercising at a lower intensity.

What is the purpose of interval training? ›

Interval training maximizes cardiovascular benefits, so it can quickly increase stroke volume, making your heart stronger and more efficient. HIIT also maximizes the other benefits of cardiovascular exercise, including decreasing your risk of heart disease and high blood pressure.

What are the pros and cons of interval training? ›

While short and intense, they are effective as you are supposed to put in maximum effort.
  • It's efficient and effective. ...
  • You burn more fat. ...
  • You can take the workout anywhere. ...
  • It can boost your metabolism. ...
  • High-intensity exercise is not suitable for everyone. ...
  • It can make you dizzy. ...
  • It will make your muscles sore.
31 Mar 2022

Why intervals are named? ›

In Western music theory, an interval is named according to its number (also called diatonic number) and quality. For instance, major third (or M3) is an interval name, in which the term major (M) describes the quality of the interval, and third (3) indicates its number.

Who introduced the interval training method? ›

The interval training method known as Fartlek training was invented by the Swedish coach Gösta Holmér in the 1930s [2].

What are the components of interval training? ›

Four variables you can manipulate when designing your interval training program include:
  • Duration (distance or time) of work interval.
  • Duration of rest or recovery interval.
  • Intensity (speed) of work interval.
  • Number of repetitions of each interval.
10 Aug 2022

What is the other name of interval training? ›

High-intensity interval training (HIIT) is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion.

Is interval training hard? ›

Absolutely. Intervals are tough on your muscles and your heart and so you need a good warm up beforehand. I recommend an 8-10 minute warm-up or performance at your active-recovery intensity before you hit the work intervals. It is always good to listen to your body.

How often should you do interval training? ›

Start with one interval session a week and then gradually build up from there. ' Mansour says that, because of the high intensity it involves, you should do no more that three intervals sessions in a week – and then only if you allow for adequate rest and recovery in-between.

Is it OK to do interval training everyday? ›

HIIT is a great, safe, and effective workout, but there's no need to do it every day. Keep it to three times per week. You'll still reap the benefits and give your body time to recover properly.

How many times a week should you do interval training? ›

Two to three days a week is a solid amount of HIIT, says Wong, as long as you build in 24 hours of rest and recovery between sessions. So if your goal is to work out four times per week, he recommends two HIIT sessions and two resistance training sessions.

Is interval training good for beginners? ›

Beginners can get a lot out of interval training. Not only can you switch up your workouts, making them a little more fun, you give your body a chance to get used to working just a little harder. The upshot is, you only work hard for a very short period of time, making it a more comfortable workout.

What is the best interval time? ›

60-second intervals with 60-second breaks are effective whereas 30-second ones and 120-second rests aren't. Summary: High intensity interval training (HIIT) is only effective for improving fitness when performed at 60-second intervals, according to new research.

How long should your intervals be? ›

An interval of 30 seconds means that there is no way one's pulse can get as high as recommended for interval training. They recommended at least 3 minutes intervals, preferably 4 minutes.

What is a 20 10 interval? ›

Tabata training consists of four minutes of 20 second intervals with 10 seconds rest (20/10). Of all the high intensity interval training options out there, Tabata meets my needs the best because I feel like I can do anything for 20 seconds! Tabata training was popularized in Japan by Olympic athletes.

What are intervals in time? ›

A longer length of time can be divided into a number of shorter periods of time, all of the same length. These are called time intervals. For example, say you wanted to measure the speed of a car over a journey taking an hour. You could divide the hour up into time intervals of ten minutes.

What is piano interval? ›

On the piano keyboard, two notes immediately next to each other are a semitone apart in pitch. The distance in pitch between any two notes is known as an interval, and each interval has a particular name, according to its size.

What are the intervals in math? ›

An interval in math is measured in terms of numbers. An interval includes all the numbers that come between two particular numbers. This range includes all the real numbers between those two numbers. Real numbers are any kind of number you can think of.

What is XERT cycling? ›

Xert is a smart training platform that helps athletes coach themselves, and helps coaches to guide others, using the data from a cycling or running power meter.

How do you find the interval? ›

The class interval is the difference between the upper class limit and the lower class limit. For example, the size of the class interval for the first class is 30 – 21 = 9. Similarly, the size of the class interval for the second class is 40 – 31 = 9.

How do you calculate interval time? ›

To calculate the time interval of a known frequency, simply divide 1 by the frequency (e.g. a frequency of 100 Hz has a time interval of 1/(100 Hz) = 0.01 seconds; 500 Hz = 1/(500Hz) = 0.002 seconds, etc.)

What is an interval in medical terms? ›

interval. [in´ter-val] the space between two objects or parts; the lapse of time between two events. AA interval the interval between two consecutive atrial stimuli. atrioventricular interval (AV interval)

What are the 4 perfect intervals? ›

Perfect intervals are the unison, fourth, fifth, and octave. They occur naturally in the major scale between scale note 1 and scale notes 1, 4, 5, and 8.

How many types of intervals are there? ›

In general, there are three types of intervals given as, Open Interval. Closed Interval. Half-Open Interval.

How many musical intervals are there? ›

Measured as described above, the scale yields four perfect intervals: prime, or unison; octave; fourth; and fifth.

What is interval scale examples? ›

Celsius and Fahrenheit are examples of interval scales. Each point on these scales differs from neighboring points by intervals of exactly one degree. The difference between 20 and 21 degrees is identical to the difference between 225 and 226 degrees.

What is interval data? ›

Interval data is a type of data which is measured along a scale, in which each point is placed at an equal distance (interval) from one another. Interval data is one of the two types of discrete data. An example of interval data is the data collected on a thermometer—its gradation or markings are equidistant.

Whats a class interval? ›

mathematically defined as. Difference between the upper class limit and the lower class limit. → The data is arranged into different classes and the width of such class is called class interval.

Does XERT have training plans? ›

The Xert Fitness Planner gives you the tools to be your own coach and create/manage a training plan that is customized to you, your specific fitness abilities, your specific strengths and weaknesses, your available time to train and your ability to handle easy/hard workouts.

What is my FTP XERT? ›

On the open road outside of a race breakaway or time trial it's almost impossible. That's where the Garmin IQ app “What's My FTP” by Xert comes in. The app claims to automatically actuate your FTP based on monitoring your power during a ride. In other words, give you your FTP without having to do an FTP test!

Does XERT work with Zwift? ›

Xert EBC can be paired to any FTMS-compatible trainer via Bluetooth. If your sensors are paired to Zwift via ANT+, you can also choose to pair your Power Meter & HRM to Xert EBC under their dedicated sensor type.

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