# Intervals.icu FAQ **URL:** \ **Category:** Guide\ **Created:** [3 March 2026 07:29 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707 "2026-03-03T07:29:24Z")\ **Posts on this page:** 9\ **Page:** 1
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [3 March 2026 07:29 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/1 "2026-03-03T07:29:24Z")
# 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, …](https://forum.intervals.icu/t/intervals-icu-faq/123707/2) - [FTP & Zone Settings](https://forum.intervals.icu/t/intervals-icu-faq/123707/3) - [API Access](https://forum.intervals.icu/t/intervals-icu-faq/123707/4) - [Activity Data + Time Metrics](https://forum.intervals.icu/t/intervals-icu-faq/123707/5) - [Workout Builder](https://forum.intervals.icu/t/intervals-icu-faq/123707/7) ---
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [3 March 2026 07:30 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/2 "2026-03-03T07:30:12Z")
# FAQ: Sync Activities from Other Sources like Garmin, Wahoo, Strava ## Duplications of data from Strava & other source? This can happen if Strava and another source both import the same workout but with slightly different files (for example different moving time or distance). Auto-matching may fail, so both entries stay visible. **Recommandation: Only keep downloads of activities from the original source. Disable the Strava download option if your activities always come from another source. You can also filter activity types from Strava if you have an activity type that is only synced from Strava.** Also note: Strava privacy circles can affect reported distance/time and increase mismatch cases. Links: - [Matching activities with different distances?](https://forum.intervals.icu/t/matching-activities-with-different-distances/12427) - [[SOLVED] Coros data overrides Strava data (Ans: Other sources will override Strava)](https://forum.intervals.icu/t/solved-coros-data-overrides-strava-data-ans-other-sources-will-override-strava/122438) ## Duplicates of data from two sources (not Strava)? Yes, duplicates can occur when two direct sources send the same workout (or after reconnect/reimport). Non-Strava source combinations are not always deduplicated automatically. What helps: - **Keep one primary source per device/sport where possible.** - **Disable duplicate import paths.** - Clean up existing duplicates on the activity list view by sorting after source or creation date once after changing source setup. Links: - [Multiple duplicate workouts](https://forum.intervals.icu/t/multiple-duplicate-workouts/66373) - [Duplicate Activities after Reconnecting Wahoo](https://forum.intervals.icu/t/duplicate-activities-after-reconnecting-wahoo/120807) - [[SOLVED] Ride Double Up after setting up Zwift (Please Only Allow One Source)](https://forum.intervals.icu/t/solved-ride-double-up-after-setting-up-zwift-please-only-allow-one-source/82765) - [[SOLVED] Duplicate workouts virtual rides](https://forum.intervals.icu/t/solved-duplicate-workouts-virtual-rides/75367) ## Strava historical data is missing As a non supporter, the historical download of data from Strava is limited. Though you can request the full history export from Strava. Links: - [[SOLVED] Years of missing activity data From Strava (Solution: Req Full History From Strava) - #2 by MedTechCD](https://forum.intervals.icu/t/solved-years-of-missing-activity-data-from-strava-solution-req-full-history-from-strava/111640/2) ## Garmin historical data missing Garmin limits historical fetches and so historical backfill can be incomplete or fail (for example duplicate/overlapping request issues). In that case, Intervals.icu may not receive all older workouts automatically. What to do: - Use full-history import (`Import All Garmin Data`). - If specific workouts are still missing, export FIT files from Garmin Connect and upload them manually. Links: - [Missing data from garmin](https://forum.intervals.icu/t/missing-data-from-garmin/52443) - [Activities not syncing from garmin](https://forum.intervals.icu/t/activities-not-syncing-from-garmin/34070) ## Why did my Strava or Garmin sync suddenly stop after I did not use Intervals.icu for a while? **What to do:** Open **Settings → Connections** and use **Download old data** for the affected connection. If you are not a Supporter and have not used Intervals.icu for a while, the connection may have gone dormant. This is usually expected behavior, not a broken sync. **Representative solved threads:** - [[SOLVED] Weeks of data missing](https://forum.intervals.icu/t/solved-weeks-of-data-missing/127578) - [[SOLVED] Strava integration stopped working](https://forum.intervals.icu/t/solved-strava-integration-stopped-working/122210) - [[SOLVED] Runs stopped showing in the calendar (Ans: Strava Dormant.)](https://forum.intervals.icu/t/solved-runs-stopped-showing-in-the-calendar-ans-strava-dormant/115116) - [[solved] Workouts from Garmin don‘t import (ans: dormant)](https://forum.intervals.icu/t/solved-workouts-from-garmin-don-t-import-ans-dormant/117272) - [[SOLVED] Strava not syncing since April (download old data)](https://forum.intervals.icu/t/solved-strava-not-syncing-since-april-download-old-data/68256) ## “Download All Data” ZIP is too big or does not import Do not upload the huge Garmin ZIP file directly. Use the download hyperlink from Garmin’s email. Correct workflow: - In Garmin’s email, right-click the download link and copy the hyperlink. - Paste that URL into Intervals.icu `Import All Garmin Data`. Links: - [[SOLVED] ZIP file garmin too big](https://forum.intervals.icu/t/solved-zip-file-garmin-too-big/58589) - [[SOLVED] Problème importation historique Garmin](https://forum.intervals.icu/t/solved-probleme-importation-historique-garmin/111736) - [Garmin data missing 5 week](https://forum.intervals.icu/t/garmin-data-missing-5-week/5214) ## Why did my activities are missing, after revoking Strava access? Strava’s T&C does force to delete all data that were previously transfered. You can request your Data from Strava and Import the complete Data with the Email Link you get from Strava. - [[SOLVED] Missing rides after updating Gear and removing Strava connection](https://forum.intervals.icu/t/solved-missing-rides-after-updating-gear-and-removing-strava-connection/113364) ---
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [3 March 2026 07:31 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/3 "2026-03-03T07:31:09Z")
# FAQ: FTP & Zone Settings ## How to setup FTP History? FTP in Intervals.icu is copied to each activity. If you change FTP today, old activities are not automatically rewritten. Best practice: - Open Activity List and show the FTP column. - Set/correct FTP values for the relevant date ranges. - If many activities are affected, use bulk edit on the activity list view (`Edit > Edit`). Links: - [How to change FTP History? - #23 by Gerald](https://forum.intervals.icu/t/how-to-change-ftp-history/2735/23) ## Why is my Heartrate clipped? Usually this is caused by max HR / HR zone settings that are too low (or historically inconsistent). Fix: - Update max HR and HR zones. - Apply the correct values to the relevant time period. Links: - [Change max heartrate](https://forum.intervals.icu/t/change-max-heartrate/2280) - [Heart Rate spikes](https://forum.intervals.icu/t/heart-rate-spikes/3982) ## Why is my Power clipped? Most often power clipping is caused by spike settings: values are detected as unrealistic spikes relative to current thresholds. Fix: - Set a realistic FTP (also check sport-specific FTP). - Increase power spike threshold if genuine peaks are being cut. - Re-analyze affected activities. Links: - [FTP and Power Spikes](https://forum.intervals.icu/t/ftp-and-power-spikes/170) - [[SOLVED] Power not showing correctly(Ans: Update Your FTP / increase the Spike % Threshold)](https://forum.intervals.icu/t/solved-power-not-showing-correctly-ans-update-your-ftp-increase-the-spike-threshold/119616) ## Why does eFTP look inconsistent, wrong, or not update the way I expect? **What to do:** Treat eFTP as a suggestion, not an automatic truth. If the estimate looks wrong, do not accept it. Your previous FTP stays in place until you explicitly accept a new value. **Representative solved threads:** - [SOLVED: Glitch in the eFTP calculations](https://forum.intervals.icu/t/solved-glitch-in-the-eftp-calculations/128485) - [[Solved] Updating FTP from eFTP is not working](https://forum.intervals.icu/t/solved-updating-ftp-from-eftp-is-not-working/117624) ---
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [3 March 2026 07:32 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/4 "2026-03-03T07:32:44Z")
# FAQ: API Access ## Why do I get API access denied? (401 Unauthorized / 403 Access denied) Most cases are authentication format issues. Check these points: - Username must be **literally** `API_KEY` (NOT your actual key string and NOT your athlete ID). - Use the correct auth type from the API example (`Basic`, not `Bearer`). - Verify token string formatting (no extra spaces/characters). - Verify athlete ID/path (`0` for own account endpoints; `i...` ids where required). Links: - [[SOLVED] API 401/403 Access error](https://forum.intervals.icu/t/solved-api-401-403-access-error/96914) - [API access to Intervals.icu](https://forum.intervals.icu/t/api-access-to-intervals-icu/609) ## Request for Oauth2 and/or Webhooks If you develop an application and want to integrate via Oauth, then write David a private message according that post: - [Intervals.icu OAuth support](https://forum.intervals.icu/t/intervals-icu-oauth-support/2759) ---
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [3 March 2026 07:33 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/5 "2026-03-03T07:33:29Z")
# FAQ: Activity Data + Time Metrics ## The reported Moving Time is not matching Strava, Garmin, TP, etc. Moving Time is not always a fixed value in the file. Different platforms calculate it differently from pauses, velocity, and event data, so values can differ for the same activity. If you want behavior closer to elapsed/recording time, enable `Ignore velocity` for that activity. Links: - [Moving Time is different](https://forum.intervals.icu/t/moving-time-is-different/108707) - [Ignore velocity option for activities](https://forum.intervals.icu/t/ignore-velocity-option-for-activities/12149) - [Swim pace - how to exclude breaks?](https://forum.intervals.icu/t/swim-pace-how-to-exclude-breaks/4831) ## My Training Time is too low This is common for indoor sessions, but can also happen for outdoor activities with poor GPS or velocity data. Intervals.icu can underestimate moving/training time when files contain long low-speed or zero-speed segments. Fix for a finished activity: - Enable `Ignore velocity` (Actions/Settings). Fix for future activities: - Disable GPS for indoor sessions. - Use trainer/speed sensor data instead of indoor GPS. Links: - [Ignore velocity option for activities](https://forum.intervals.icu/t/ignore-velocity-option-for-activities/12149) - [Wrong moving time on activity, right moving time on charts - #3 by MedTechCD](https://forum.intervals.icu/t/wrong-moving-time-on-activity-right-moving-time-on-charts/82142/3) ## Why is my climbing or elevation way too high, too low, or different from Garmin or Strava? **What to do:** Check **Actions → Settings → Use elevation correction** on the activity. If your device already has good barometric elevation, turning elevation correction on can make the climbing look wrong because Intervals recalculates from map elevation instead of your device data. Turn it off, then reprocess the activity. **Representative solved threads:** - [[SOLVED] "Climbing" number is massively overstated](https://forum.intervals.icu/t/solved-climbing-number-is-massively-overstated/116168) - [[SOLVED] Climbing (total elevation gain) inaccuracies (Ans: Check "elevtion correction")](https://forum.intervals.icu/t/solved-climbing-total-elevation-gain-inaccuracies-ans-check-elevtion-correction/124634) - [[Solved] Having elevation/climbing misread data on runs](https://forum.intervals.icu/t/solved-having-elevation-climbing-misread-data-on-runs/123508) - [[SOLVED] Error in altitude/climbing on running activities](https://forum.intervals.icu/t/solved-error-in-altitude-climbing-on-running-activities/112374) - [[Solved] Altitude correction is kind of weird](https://forum.intervals.icu/t/solved-altitude-correction-is-kind-of-weird/71932) ## Why are my intervals not detected, shifted, or obviously wrong? Intervals.icu tries to detect intervals regardless of your laps. If you want to use your laps try **Actions → Use Laps** so Intervals.icu respects the lap markers from your device. You can enable that option per sports category on the settings page, to use Laps by default. ## Why is my activity type wrong, such as table tennis showing as running or SUP showing as walking? **What to do:** Assume the problem starts in the source FIT file, not in Intervals.icu. If the device or upstream service wrote the wrong sport type, Intervals can only classify what it receives. **Representative solved threads:** - [[SOLVED] Tabletennis gets recognized as Running (Ans: Amazfit not writing the FIT file properly)](https://forum.intervals.icu/t/solved-tabletennis-gets-recognized-as-running-ans-amazfit-not-writing-the-fit-file-properly/113006) - [[SOLVED] SUP activities categorized as WALKs when imported from Polar Flow](https://forum.intervals.icu/t/solved-sup-activities-categorized-as-walks-when-imported-from-polar-flow/109812) ## Why does my fitness, load, or intensity look wrong even though I am training normally? **What to do:** Check your **FTP** , **resting HR** , **HR max / threshold settings** , and which load setting you are using for each sport. Many solved threads came down to one of these settings being wrong, stale, or inconsistent between sports. If power is unreliable for that sport, switch the load calculation to HR or Pace and update workouts afterward. **Representative solved threads:** - [[Solved] Wrong intensity and load?](https://forum.intervals.icu/t/solved-wrong-intensity-and-load/126901) - [[SOLVED] Training Zones Indoor No Progress](https://forum.intervals.icu/t/solved-training-zones-indoor-no-progress/115675) - [[SOLVED] Very high fatigue and fitness spike](https://forum.intervals.icu/t/solved-very-high-fatigue-and-fitness-spike/118484) - [[solved] API Sync: Load (TSS) discrepancy and recalculation issues (ans: FTP setting must be the same on different platforms)](https://forum.intervals.icu/t/solved-api-sync-load-tss-discrepancy-and-recalculation-issues-ans-ftp-setting-must-be-the-same-on-different-platforms/118469) - [[SOLVED] Compliance issue?](https://forum.intervals.icu/t/solved-compliance-issue/120044) ---
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [3 March 2026 08:33 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/6 "2026-03-03T08:33:38Z")
---
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [17 March 2026 20:56 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/7 "2026-03-17T20:56:50Z")
# FAQ: Workouts ## How to start writing workouts? Read the linked article or watch the linked video to „learn the basics“: > [@Step-by-step guide to building structured workouts](https://forum.intervals.icu/t/step-by-step-guide-to-building-structured-workouts/124739): > > If you are new to the workout builder, this guide will help you get started: It also includes a video: ## My Workout is not showing the skyline chart or is not parsed correctly. First check, if you set your intensity settings on the settings page for that activity type (Pace Zones for Pace Targets, Power Zones, for Power Targets, HR Zones for HR Targets). Check the Quick Guide for Guidance how to write steps, and if there are any errors: > [@Workout Builder Syntax Quick Guide](https://forum.intervals.icu/t/workout-builder-syntax-quick-guide/123701): > > 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] Examples: - 5m30s 60% 90rpm - 1km 70% HR - 500mtr 5:00/km Pace 2) Duration and distance Time Hours: 1h Minutes: 10m, 5m Seconds: 30s, 90s Combined: 1h2m30s, 5m30s Short form: 5', 30", 1'30" Distance Metric: 500mtr, 2km, 10km Imperial: 1mi, 4.5mi Important m means minutes (… ---
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [17 March 2026 20:57 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/9 "2026-03-17T20:57:04Z")
---
**Author:** ![R2Tom](https://forum.intervals.icu/user_avatar/forum.intervals.icu/r2tom/32/50144_2.png) [@R2Tom](https://forum.intervals.icu/u/R2Tom)\ **Post date:** [17 March 2026 20:58 UTC](https://forum.intervals.icu/t/intervals-icu-faq/123707/10 "2026-03-17T20:58:25Z")