Your training

Your training,
always with you

Every week you open the app on your phone and find your work: what to do, how long it lasts, how hard it is.

And… if you have a sports watch, the session is already loaded onto it, automatically.

So you are free to keep the classic style — memory, or a slip of paper — but also, given how far the technology has come, to have your sessions right inside your device.

On your watch

The interval starts and you already know what to do

You connect your watch once, through intervals.icu. From then on sessions arrive by themselves on your Garmin, Suunto, Polar, COROS or Wahoo, already split into segments: how long it lasts, what pace to hold, and the note I wrote for that segment — “fins, easy”, “recovery standing”, “high cadence”.

The Devices section of the app, with checkboxes for Garmin, Polar, Suunto, COROS, Wahoo, Strava and TrainingPeaks
The devices the app works with.
A running session in the app: 50 minutes of intervals, with the intensity chart, 15 minutes of warm-up at RPE 1-2, 5 times 800 metres at a moderate pace plus 200 metres very easy recovery, cool-down, and the coach’s note: try to keep the intervals even and regular

Where it goes

One session, wherever you do it

I write the session once, in the app. The bridge is intervals.icu: it delivers it to whatever you train with that day, already structured. Outdoors, in the pool, on the trainer: the same work, in the same format, nothing to copy by hand.

  1. 01

    I prepare

    your week in the app, session by session.

  2. 02

    intervals.icu delivers

    each session to the right device, on the right day.

  3. 03

    You press start

    and go. Then you tell me how it went, under the session.

Watches

run, swim, bike

  • Garmin
  • Suunto
  • Polar
  • COROS
  • Amazfit
  • Huawei Watch

The interval starts, the watch buzzes, shows the pace to hold and the note I wrote.

Bike computers

riding outside

  • Garmin Edge
  • Wahoo ELEMNT
  • Hammerhead Karoo
  • SIGMA

Segment by segment on the handlebar screen, in watts or heart rate.

Trainer and indoor

bike and run indoors

  • Zwift
  • Rouvy
  • MyWhoosh

The session shows up as the workout of the day: the trainer sets the resistance by itself, watts are a percentage of your FTP.

Afterwards

what you actually did

  • Strava
  • TrainingPeaks
  • Concept2
  • Oura · WHOOP

The completed session comes back and I see it: so I adjust next week on what really happened, not on what was written.

You connect once, in five minutes, with the instructions I send you. If you use something not on this list, write to me: we’ll check together.

The athlete profile in the app: 62 kg, cycling FTP 215 W, threshold heart rate 168 bpm, threshold pace 5:00 per kilometre, and the heart-rate zones

Your profile

Your thresholds, your zones, your races

Weight, cycling FTP, threshold heart rate, running and swimming pace. When they change after a test I update them once, and from then on every session is recalculated on your new numbers.

The same screen holds your races with a countdown and your test history, so when you repeat one you can see where you started from.

Why

Everything else is: the coach who builds your sessions for you, guaranteeing a trusted connection and communication

None of this puts a machine between us — quite the opposite: it lets us share far more information, instantly, and it helps us communicate.

Technology helps because it cuts the waste of time.

But it always remains an accessory, to be understood as an aid and never as a substitute for what our mind, our memory, our emotional responses and our sensations and perceptions can be.

Remember: technology is an artificial being. You are human beings, with consciousness, emotions, creativity and the ability to make your own decisions.

Irene Coletto during a training session

Questions

What people ask me

Does it work with my watch?

With Garmin, Suunto, Polar, COROS, Wahoo, Amazfit and Huawei, yes. You connect it once and it takes five minutes: I send you step-by-step instructions. If your watch isn’t on the list, write to me and we’ll check together.

Can I do the session on the trainer, on Zwift or Rouvy?

Yes. The bike session lands on Zwift, Rouvy or MyWhoosh as the workout of the day, with the segments already set: the trainer controls the resistance and you pedal. The only requirement is that the FTP on the platform matches your profile, and I take care of that.

Do I pay anything on top of the coaching?

No. The app is included, and the intervals.icu account needed for the connection is free in the version we use.

What if I don’t have a sports watch?

It still works: you open the app on your phone and find the week in full, interval by interval. The watch is a convenience, not a condition for training with me.

Who can see my data?

You and me. Every athlete signs in with their own password and sees only their own plan. What you actually do comes back from your watch, and I look at it to adjust the weeks that follow.

Where we start

With a conversation: where you are now, where you’d like to get to, how much time you really have. Then we build the plan. The app comes from me, with your password.

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