I really like Intervals.icu, it is a fantastic platform but learning how to use it may not be an easy task.
While Intervals.icu offers extensive documentation through forum threads and hints, finding specific information can be overwhelming.
That is why I just finished writing an eBook/guide called “Tracking Cycling Fitness with Intervals.icu” with the idea of giving a step by step guide on how to get started using the platform by first explaining some key fitness concepts followed by how to properly enter your settings and connecting your device, then see how you can analyze your activity data and finally, how to read and use the Fitness Chart.
I am using cycling as it is the sport I do, but it may be also applied to other sports.
To write it, I scrolled through several forum threads and hundreds (literally) of posts gathering the relevant information for each topic and summarized it so that it would be easier to set up or properly understand what a feature does.
Before writing this, I let David know about the eBook to ask for his approval to post it here as I do not intend to spam the forum, which he kindly accepted.
You can get it from Gumroad following this link
It is currently available in English and I am working in the Spanish version as well.
I am aware there are very savvy people in this forum who both know the platform and fitness concepts very well, but I am sure there are a lot of users who may benefit from this guide.
Awesome!! I’ve been wanting something like this for a bit … the forums are great (though IMO semi-random - what people are asking/doing/thinking about/etc. … not necessarily organized for someone relatively new like me!)
@ David_R
Yes, I am aware but as they are forum posts based you have to do a lot of searching to find what you want. For example, when I knew that planned workouts were available for Wahoo, I had to scroll over 800 posts to learn how to create planned workouts in ICU and then how to send them to the device.
The idea of this guide is to be a straight forward, step by step how to.
Thank you for your comments.
I would like to thank to those who got this guide as well as the feedback provided.
I am evaluating whether the intervals.icu community would be interested in an extended version of this guide with new information about the platform that I have tested and applied in the last few weeks, including the feedback I got from those who got it, as well as tips and ideas on how to better use it with your Garmin and Wahoo devices.
Among the items I would add are deeper explanations of training concepts that will make it easier to understand how intervls.icu implements them such as:
Exercise energy systems and thresholds,
Power based training methodologies such as FTP/FRC and CP/W’ describing similarities, differences, advantages, disadvantages among them as well as their implementation in the platform.
Power curve explanation
Performance concepts such as ramp rate, suggested weekly Fitness (CTL) targets, and so forth.
More information on the interaction with cycling devices, centered mainly in Garmin as it has several features that team up very well with the platform:
Setting up your Garmin to work flawlessly with intervals.icu including real time W prime tracking matching with intervals.icu parameters
Setting up your Wahoo to work flawlessly with intervals.icu
Extended platform explanations:
Long term performance control via intervals.icu managing increased fitness with no fatigue
eFTP/FTP/CP as used by intervals
Explanations for settings not included in the first release such as W prime and Power Spikes and its effect on the activity data.
Include how to create planned workouts, add them to the library and to the calendar.
How plans are transferred to the device
The activity list view and how to use it to plan your training
Ideas on how to use W prime to plan anaerobic training including real time tracking in Garmin devices.
If you would like something not included in this list, please let me know.
As I already mentioned, a lot of this information is part of the forums and the help tips provided in the platform but you have to search through them in order to find what you are looking for which may be time consuming. In other cases, there are detailed explanations of what certain parameters do but not much on how to use them.
So, the idea of this guide is to provide access to that information in a structured format and with a practical approach, that makes it easy for you to use the platform together with your Garmin or Wahoo computer and see the results in your riding. It would continue to be cycling based and targeted towards self-coached riders.
I am aware that this platform and the forums are used by very knowledgeable athletes and coaches who dominate it, but I am also sure there are a lot of us who train by ourselves and some extra help is always useful.