intervals
Your training, coached.
A simplified view of your intervals.icu — with an AI coach that plans, and you approve every change.
The method
80% easy. 20% fast.
Elite distance runners do roughly 80% of their training at an easy, conversational pace — and only about 20% as quality work. That polarized distribution is the closest thing the running literature has to a law. Your coach keeps your week inside it, scaled to your current fitness and your goals, and shows its work.
80 · easy aerobic
20 · quality
Grounded in training science
The coach doesn’t invent its method — it applies the most widely-supported findings in endurance science to your data.
Polarized / 80/20 training — popularized by Matt Fitzgerald; rooted in Stephen Seiler’s published research on elite intensity distribution.
VDOT pace systems — Jack Daniels’ laboratory-derived framework for training and race paces.
Modern race fueling — current high-carbohydrate fueling practice from the post-sub-2:00 marathon era.
Everything above is applied to your intervals.icu data — your zones, your fitness, your races — and every plan is yours to approve.
How it works
1 · Connect intervals.icu
Your calendar, activities and fitness trend are mirrored automatically.
2 · Chat with your coach
An AI coach that sees your plan, history and fatigue — and proposes changes.
3 · Approve changes on your calendar
Nothing is written without you. Review each proposal, then apply or dismiss.
Educational guidance distilled from training literature and your own data — not medical or professional advice. If something hurts, see a professional, not a plan tweak. Always do your own due diligence.