Training Dashboard

A free, static page that turns your intervals.icu data into a plain-language training picture for running, paddling, biking and strength, and exports it as a report to paste into Claude for coaching.

• All sports together, or one sport at a time: a summary paragraph and four weekly charts (load, distance/time, time in zones, and fitness/fatigue/form).
• A Plan view for the workouts you intend to do across every sport: what they do to your fitness, a build/maintain/recover call for each week, a race countdown, and a monthly calendar to print.
• Copy report puts Markdown with a coaching prompt on your clipboard. Download report saves the same Markdown as a .md file, and Download data saves the weekly rollups and activity list as .json.
• No accounts and no server. Your intervals.icu API key stays in your browser and is sent only to intervals.icu.

Try it without an account: open the page with ?demo on the end of the address.

Setup (for users)

1. In intervals.icu, open Settings → Developer Settings. Copy your Athlete ID (like i12345) and API Key (generate one if there isn't one).
2. Open the dashboard and paste both in.
3. Make sure intervals.icu has your heart-rate zones for each sport, and a threshold pace for running. Without them the zone chart stays empty, and the page says why.

Just planning? Tap Plan without intervals.icu on the first screen instead. You get the Plan view and the printed calendar with no key: workouts, rest days, races, phases, export and share links all work, and workouts show their time. Load estimates, fitness, the weekly build/recover call and the report need intervals.icu, because they come from your heart-rate settings and history. To add them later, enter your Athlete ID and API key in Settings; the plan stays as it is.

Activities that reach intervals.icu only through Strava can't be read through its API. Connect your watch (Garmin, Coros, Suunto, Polar…) to intervals.icu directly.

Indoor bikes such as Peloton usually send rides to Strava, so they can't be read. Record the ride on your watch as well (an indoor cycling activity); it reaches intervals.icu with heart rate, and the page treats it like any other ride. The watch doesn't record the bike's power, so biking load and targets use heart rate.

Sports, All sports and form

The page opens on All sports. The other tabs are the sports you've done or planned; someone who only rides sees All and Biking.

• All sports answers "how much am I training, and how tired am I?": time and load stacked by sport, time in zones across sports (each session in its own sport's zones), and intervals.icu's own all-sports fitness, fatigue and form.
• A sport's tab answers "how is this sport going?": its own distance, zones, and fitness, fatigue and form from its sessions alone.
• Form is shared. A hard paddle tires you for tomorrow's run, so the "form today" gauge, the forecast's form and the high-fatigue warning use all sports on every tab. Fitness, planned load and the weekly build/recover call stay per sport, since paddling does little for running legs.
• Strength has no tab. Its sessions count in All sports, in the plan and calendar, and in form.

Planning

Switch to Plan under the sport tabs. It lists your races, then this week and next (later weeks fold to one line until you open them), with every sport's workouts; a sport's tab lists its own first and adds its build/recover call to each week. Add a workout with Add workout or a day's +: pick the sport, then continuous or intervals (reps × work, with easy recoveries, warm-up and cool-down), with one target: a heart-rate zone, a heart rate or (running only) a pace. Strength is planned by duration alone. The title is optional. Tap Rest on an empty day to make it a rest day. Mark key sessions to highlight them on the calendar. Copy last week adds the previous week's workouts and rest days to the next one. Deleting, copying and importing can be undone from the message that follows.

Each week can have a phase (base, build, peak, taper, recovery). In a sport's tab the phase is checked against the load: one word when they agree, a sentence when they don't ("Planned as recovery, but load is up 12% on your 4-week average").

• Where plans live. In this browser only (localStorage), and nowhere else. intervals.icu stays read-only: the page never writes to it, and its own calendar isn't read. "Forget key and data" in Settings leaves the plan alone; More → Delete plan removes it.
• Keeping a copy. Clearing the browser's site data deletes the plan, so use More → Export plan now and then. It saves a .json file that Import plan reads back. Copy share link puts the whole plan in a link, for another device or a friend. Opening it asks before replacing the plan that's there.
• Planned load is estimated from each workout's time and target effort, using the threshold heart rate and threshold pace in your intervals.icu sport settings, then scaled to match intervals.icu's own load for your last 90 days of sessions. Strength uses your own average load per hour. The plan view says how each sport is scaled. Treat it as roughly right, and more roughly for paddling, where load comes from heart rate.
• The forecast carries fitness, fatigue and form forward through the planned loads (dashed on the fitness chart). In a sport's tab each week is called build, maintain or recover against your average of the last four completed weeks, with a warning for big jumps; every tab warns when form across all sports would drop below −30.
• Races are A or B. The countdown runs to your next A race; the forecast reaches to it when it's within eight weeks.

This is the beginning of the README. Read the rest at the original. Read the full README ↗