Changelog: Week of October 10
Swim sessions built for the swimmer
Swim sessions now fit your level in the pool. If you're new to swimming, sessions stay under 1,500 m, hard repeats are no longer than 50 m with at least 30 seconds' rest, and every session opens with technique drills. Developing swimmers get up to 2,500 m. Experienced swimmers keep the sessions they had. Sets read the way a coach writes them on the board: "8x 50 m at CSS, 35 s rest", with the drills named and the same pace per 100 on every repeat. Swims are written in distances with a pace per 100, in metres or yards. If Intervals.icu has no CSS for you, it's taken from your recent swims. When you replace a planned swim, you can choose recovery, technique, endurance, threshold or VO2max.
A plan that reaches past race day
Your plan now continues after your goal race. The weeks after it start with a recovery week, and on Max the plan reaches eight weeks ahead, as it does before a race. On a plan toward a race months away, the taper starts from the fitness your plan builds by then. The later weeks follow the load already on your calendar. Your long day keeps its length instead of shrinking with the rest of the week. New plans place your first recovery week based on your own recent training. If you train more than one sport, each sport is planned by your own load per hour in it. Fitness tests go on the day that suits them best, and the 20-minute test in Settings now gives you an actual 20-minute test. The Getting Started goal opens with a base block. Polarized plans keep their easy days easy and their second hard session as VO2max. Your training schedule also offers 35, 40, 50 and 55 minutes per day.
Readiness you can tune
A new setting, HRV source (Settings › Training), lets your readiness use the rMSSD reading from apps like HRV4Training or Elite HRV instead of Apple Health's SDNN. HRV from Apple Health now goes into Intervals.icu's SDNN field, so it no longer overwrites those readings. A large HRV swing over the past week now changes today's session only when something about today agrees. The long-term fatigue check works from your first week, using the eFTP history already in Intervals.icu. Coach+ can explain the fatigue warning with the numbers behind it, and "OK" in your morning check-in no longer counts as a bad mood.
Your sessions, rated and analysed on the page
You can now rate a session's effort (RPE) and your feel right on the activity page, using the same scale words as Intervals.icu. When a ride reaches IntervalCoach without its data, for example through Strava, you can upload the original .fit file from that page and get the full analysis. Planned runs, walks, hikes and swims show their estimated distance. Recovery time is now one number everywhere. Analyses compare a session with an earlier one that had a similar lead-up, and they wait until Intervals.icu has finished processing before they start. Strides no longer count against an easy run. Personal records are out of beta for every trial, Pro and Max member. Story cards have a new look, and indoor sessions show the shape of the workout.
Coach+
Coach+ can rebuild your plan from scratch, swap two sessions in one go with a single Undo, and on a rest day help you merge, shorten or ease sessions. If you ask it not to change your sessions, it offers to turn on "Preview before applying". It builds run repeats by distance, such as 6 x 1000 m, also when you train by heart rate. It looks up hikes, walks and any other sport on Intervals.icu, and it understands race targets like "sub 4 hours".
A refreshed look, in beta
A calmer IntervalCoach that puts today first is available on the web. You can turn it on in Settings › Beta and switch back any time.
Bug fixes & reliability
Days you clear now stay empty through the Sunday plan update. Monday mornings no longer count as a week behind. Your calendar shows the same weekly target as your Training Plan, and the plan's on-target stats count only finished weeks. Total TSS on Analytics no longer counts re-analysed sessions twice. Analyses and morning workouts arrive reliably during busy Sunday hours. Notes from a single workout analysis are no longer treated as your own coaching instructions. Turning the plan off removes its targets from Intervals.icu.
In the iOS & Mac apps
On iPhone, you can share a story card for any activity and preview it before you share. If your FTP in Intervals.icu doesn't match what you've been riding, the app warns you and fixes it in one tap. When a session is done, Today shows what you actually did. A retake in a spot-check HRV app no longer gets averaged into your day. Restore Purchases now moves your subscription after you sign up again.
On the blog
This week we published Personal records are now part of every Pro, Max and trial account.
Full changelog with all the details: https://www.intervalcoach.app/changelog
As always, let me know if you run into any issues or have feedback!