# Guide **URL:** https://forum.intervals.icu/c/guide/11.md [Latest](https://forum.intervals.icu/latest.md) · [Categories](https://forum.intervals.icu/categories.md) --- ## [Intervals.icu FAQ](https://forum.intervals.icu/t/intervals-icu-faq/123707)
**Author:** [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Replies:** 5\ **Last updated:** [17 March 2026 20:56 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707 "2026-03-17T20:56:50Z")
FAQ Index This is the navigation topic for all FAQ categories. This topic is closed for comments to keep it clear and easy to navigate. Categories Sync Activities from Other Sources like Garmin, Wahoo, Strava, … FTP… --- ## [About the Guide category](https://forum.intervals.icu/t/about-the-guide-category/17629)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 2\ **Last updated:** [13 August 2022 13:15 UTC](https://forum.intervals.icu/t/about-the-guide-category/17629 "2022-08-13T13:15:32Z")
This category contains posts that explain how to use different parts of Intervals.icu. The posts are editable by trusted users. --- ## [API access to Intervals.icu](https://forum.intervals.icu/t/api-access-to-intervals-icu/609)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 877\ **Last updated:** [28 October 2026 21:00 UTC](https://forum.intervals.icu/t/api-access-to-intervals-icu/609 "2026-10-28T21:00:36Z")
Intervals.icu now has a public API for other applications. To use it you need to generate an API key in /settings (look for “Developer Settings” near the bottom). Your API key allows other applications to access your Int… --- ## [Video: Planning workouts and monitoring progress](https://forum.intervals.icu/t/video-planning-workouts-and-monitoring-progress/133294)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 0\ **Last updated:** [28 October 2026 06:05 UTC](https://forum.intervals.icu/t/video-planning-workouts-and-monitoring-progress/133294 "2026-10-28T06:05:14Z")
Nice introduction covering scheduling of workouts, pushing to Garmin, Zwift etc. and monitoring progress. Over the last few weeks, I’ve been using Intervals.icu to manage this training, and I have found it to be invalu… --- ## [FITNESS PAGE - a guide to getting started](https://forum.intervals.icu/t/fitness-page-a-guide-to-getting-started/17702)
**Author:** [@Gerald](https://forum.intervals.icu/u/Gerald)\ **Replies:** 115\ **Last updated:** [22 October 2026 19:15 UTC](https://forum.intervals.icu/t/fitness-page-a-guide-to-getting-started/17702 "2026-10-22T19:15:01Z")
In the guide, you will learn about the Fitness page , and the features available. Each section is covered in a separate post, so that any features relating to the specific section on this page can be updated accordingly… --- ## [Intervals vs Selections & Activity Zoomed view](https://forum.intervals.icu/t/intervals-vs-selections-activity-zoomed-view/82767)
**Author:** [@MedTechCD](https://forum.intervals.icu/u/MedTechCD)\ **Replies:** 31\ **Last updated:** [12 October 2026 17:43 UTC](https://forum.intervals.icu/t/intervals-vs-selections-activity-zoomed-view/82767 "2026-10-12T17:43:52Z")
What is a selection? How/when to make a selection? What can it do for you? A selection in Intervals is a zoomed in view of a part of an activity. You can make a selection by click-hold-drag-release at a point in the cha… --- ## [How to Guide - ImReady4 app, for HRV guided training](https://forum.intervals.icu/t/how-to-guide-imready4-app-for-hrv-guided-training/25778)
**Author:** [@Gerald](https://forum.intervals.icu/u/Gerald)\ **Replies:** 365\ **Last updated:** [12 October 2026 12:38 UTC](https://forum.intervals.icu/t/how-to-guide-imready4-app-for-hrv-guided-training/25778 "2026-10-12T12:38:46Z")
Dedicated thread for the new ImReady4 app, including how to setup, and use, this great added feature. Latest update (v4.00 - 24/12/2022) --- ## [Workout builder](https://forum.intervals.icu/t/workout-builder/1163)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 1148\ **Last updated:** [7 October 2026 09:28 UTC](https://forum.intervals.icu/t/workout-builder/1163 "2026-10-07T09:28:44Z")
You can now build structured workouts with automatic duration and training load. The workout is edited as “plain text” and the steps, power etc. are extracted automatically. So you can cut past between workouts, emails w… --- ## [ACTIVITIES PAGE - a guide to getting started](https://forum.intervals.icu/t/activities-page-a-guide-to-getting-started/17698)
**Author:** [@Gerald](https://forum.intervals.icu/u/Gerald)\ **Replies:** 127\ **Last updated:** [23 July 2026 14:10 UTC](https://forum.intervals.icu/t/activities-page-a-guide-to-getting-started/17698 "2026-07-23T14:10:22Z")
Please note! The UI was recently changed, so a number of features mentioned below need to be updated. This guide will be updated during the course of 2025, as and when time allows. In the guide, you will learn about th… --- ## [SETTINGS PAGE - a guide to getting started](https://forum.intervals.icu/t/settings-page-a-guide-to-getting-started/17704)
**Author:** [@Gerald](https://forum.intervals.icu/u/Gerald)\ **Replies:** 14\ **Last updated:** [28 December 2024 12:16 UTC](https://forum.intervals.icu/t/settings-page-a-guide-to-getting-started/17704 "2024-12-28T12:16:25Z")
In the guide, you will learn about the Settings page , and the features available. Each section is covered in a separate post, so that any features relating to the specific section on this page can be updated accordingl… --- ## [Workout Builder Syntax Quick Guide](https://forum.intervals.icu/t/workout-builder-syntax-quick-guide/123701)
**Author:** [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Replies:** 0\ **Last updated:** [3 March 2026 06:05 UTC](https://forum.intervals.icu/t/workout-builder-syntax-quick-guide/123701 "2026-03-03T06:05:18Z")
Intervals.icu Workout Builder Syntax Quick Guide Use this as a short cheat sheet when writing workout lines. 1) Basic line format Most steps follow this pattern: - \[duration OR distance\] \[target\] \[optional cadence\] Ex… --- ## [Intervals.icu API Integration Cookbook](https://forum.intervals.icu/t/intervals-icu-api-integration-cookbook/80090)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 48\ **Last updated:** [21 July 2026 12:34 UTC](https://forum.intervals.icu/t/intervals-icu-api-integration-cookbook/80090 "2026-07-21T12:34:55Z")
This tells you everything you need to know to get completed activities into and out of Intervals.icu, to download planned workouts and to read and update wellness data. Example calls use curl so you can easily try them o… --- ## [Onboarding athletes and coaching groups](https://forum.intervals.icu/t/onboarding-athletes-and-coaching-groups/108864)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 22\ **Last updated:** [28 June 2026 15:41 UTC](https://forum.intervals.icu/t/onboarding-athletes-and-coaching-groups/108864 "2026-06-28T15:41:09Z")
This guide describes how teams and coaching businesses can easily onboard, manage and communicate with their athletes. Intervals.icu has groups (similar to WhatsApp) for easy communication and sharing of workouts and tr… --- ## [Uploading planned workouts to Intervals.icu](https://forum.intervals.icu/t/uploading-planned-workouts-to-intervals-icu/63624)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 9\ **Last updated:** [5 April 2026 04:39 UTC](https://forum.intervals.icu/t/uploading-planned-workouts-to-intervals-icu/63624 "2026-04-05T04:39:43Z")
This guide explains how to upload calendar events (e.g. workouts) from an external application to an athlete’s Intervals.icu calendar using the API. For more information about the API including OAuth support please see t… --- ## [Step-by-step guide to building structured workouts](https://forum.intervals.icu/t/step-by-step-guide-to-building-structured-workouts/124739)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 6\ **Last updated:** [24 March 2026 02:44 UTC](https://forum.intervals.icu/t/step-by-step-guide-to-building-structured-workouts/124739 "2026-03-24T02:44:18Z")
If you are new to the workout builder, this guide will help you get started: It also includes a video: --- ## [How to sync workouts to Garmin computers](https://forum.intervals.icu/t/how-to-sync-workouts-to-garmin-computers/117251)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 1\ **Last updated:** [14 December 2025 19:24 UTC](https://forum.intervals.icu/t/how-to-sync-workouts-to-garmin-computers/117251 "2025-12-14T19:24:56Z")
A quick guide on how to sync Intervals.icu workouts to Garmin cycle computers: --- ## [APPS in EXCEL - a guide to getting started](https://forum.intervals.icu/t/apps-in-excel-a-guide-to-getting-started/20844)
**Author:** [@Gerald](https://forum.intervals.icu/u/Gerald)\ **Replies:** 76\ **Last updated:** [17 November 2025 08:42 UTC](https://forum.intervals.icu/t/apps-in-excel-a-guide-to-getting-started/20844 "2025-11-17T08:42:43Z")
This section will help provide help when using some useful tools in Excel. The latest version of each file will be linked here too. Current features available RHR / HRV chart Annual Training Plan Calculator - Sweat R… --- ## [Intervals.icu for beginners video (Portuguese, English subs)](https://forum.intervals.icu/t/intervals-icu-for-beginners-video-portuguese-english-subs/113554)
**Author:** [@mguinter](https://forum.intervals.icu/u/mguinter)\ **Replies:** 3\ **Last updated:** [14 October 2025 21:26 UTC](https://forum.intervals.icu/t/intervals-icu-for-beginners-video-portuguese-english-subs/113554 "2025-10-14T21:26:53Z")
I produced a beginner’s video for Intervals.icu in Portuguese, but with English subtitles. If you like it, share it with anyone who doesn’t yet know how to use the tool. --- ## [Limitations when setting up Zone systems](https://forum.intervals.icu/t/limitations-when-setting-up-zone-systems/101828)
**Author:** [@MedTechCD](https://forum.intervals.icu/u/MedTechCD)\ **Replies:** 0\ **Last updated:** [20 May 2025 22:41 UTC](https://forum.intervals.icu/t/limitations-when-setting-up-zone-systems/101828 "2025-05-20T22:41:32Z")
There have been a number of questions/requests for additional functionality when setting up zone systems. But there are at this moment some limitations in Intervals that can’t be solved without a lot of (re)-coding work.… --- ## [Video: Creating a Cycling Planned Workout in Intervals](https://forum.intervals.icu/t/video-creating-a-cycling-planned-workout-in-intervals/93865)
**Author:** [@BiciMapas](https://forum.intervals.icu/u/BiciMapas)\ **Replies:** 2\ **Last updated:** [16 March 2025 02:41 UTC](https://forum.intervals.icu/t/video-creating-a-cycling-planned-workout-in-intervals/93865 "2025-03-16T02:41:54Z")
Hello all. I have updated our free guide to create planned workouts but this time in a Youtube Video. This update includes the changes made to the workouts interface and the addition of cadence as secondary target. Che… --- ## [Downloading planned workouts from the API](https://forum.intervals.icu/t/downloading-planned-workouts-from-the-api/93737)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 0\ **Last updated:** [13 March 2025 09:09 UTC](https://forum.intervals.icu/t/downloading-planned-workouts-from-the-api/93737 "2025-03-13T09:09:44Z")
You can download planned workouts from an athlete’s calendar in zwo (Zwift), fit, mrc and erg format (CALENDAR:READ scope required): $ curl 'https://intervals.icu/api/v1/athlete/0/events?category=WORKOUT&ext=zwo&resolve… --- ## [Extending Intervals.icu](https://forum.intervals.icu/t/extending-intervals-icu/46565)
**Author:** [@david](https://forum.intervals.icu/u/david)\ **Replies:** 6\ **Last updated:** [25 November 2024 21:44 UTC](https://forum.intervals.icu/t/extending-intervals-icu/46565 "2024-11-25T21:44:44Z")
This post pulls together all the ways you can extend Intervals.icu. Some require a little Javascript knowledge and others just picking a value from a drop down. Intervals.icu also has an API. --- ## [POWER PAGE - a guide to getting started](https://forum.intervals.icu/t/power-page-a-guide-to-getting-started/17703)
**Author:** [@Gerald](https://forum.intervals.icu/u/Gerald)\ **Replies:** 5\ **Last updated:** [5 November 2024 00:41 UTC](https://forum.intervals.icu/t/power-page-a-guide-to-getting-started/17703 "2024-11-05T00:41:42Z")
In the guide, you will learn about the Power page , and the features available. Each section is covered in a separate post, so that any features relating to the specific section on this page can be updated accordingly.