Intervals Pro - AI Augmentation for Intervals!

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Hey all, first post, long time Intervals user/lover/supporter.

I’ve been really struggling with common tools around intervals that use AI - I wanted something really flexible with a competent interface. As a dev I had this with the various MCP offerings, but wanted to open something up wider and with way less friction.

Hence I created https://intervals.pro

We just launched it today - it may get the kiss of death, and we still have a long way to go in optimising and making it just right.

For now it’s got a generous free trial which we’re funding and will try to use this to calculate a fair cost at the end for users (considering multi-tier). We don’t want a million billion pounds from this but need to pay the bills and want to make sure we can keep improving it - pricing should be set as fair as we can make it when we get there…

You can use it to create events, entries, workouts, batch create workouts, retrieve data, use better models to do deeper analysis and plan construction etc. and I think it should work for coaches to get evaluations of their athletes.

I’d really love feedback on the idea/concept/implementation and bug reports so we can expedite fixing things which aren’t quite right!

Thanks for reading :smiley:

Max

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Some further info:

Making the AI ‘good quality’ at a sensible price point seems doable, but a little tricky! Please bear with me as I tune various factors and improve this.

Bug reports and misbehaviour reports really welcome :folded_hands:

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I couldn’t see details of the cost post free trial anywhere on your website. Apologies if I’ve missed it, but I like things to be transparent upfront. Could you provide this information please? Many thanks.

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Hi @OMR60 thanks for this question - it’s a good question. I can’t answer it. I don’t know how much the AI spend per user will be - we’re fronting this during the trial period. It’s really really difficult to tune the balance between cost and quality of analysis/response. What I want to do is offer a generous free trial where we stump up the money and then I can work out how much it costs for a good experience, and maybe a premium experience - that way I can make some fair and affordable tiers. I will consider a free tier but we’re only a small team of 3.

I hope that explains it and you understand! If I set the price now it would probably be around £20-30/mo - certainly no more, want to tune it under that, but I hope to be at the lower end of that range if we can get the quality to match up.

I might also consider base platform fee (cheap) + AI usage billed monthly - but this ‘open ended’ billing might scare off some users - happy to take feedback!!!

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Congrats on the launch! I had a few bugs in conversation 56d13c25-8198-4149-a415-ebc5cdc4a97a.

  • Doesn’t understand “last week”. You might just want a tool for “get all activities in the last week”
  • There were some corrupted responses, particularly when I was trying to peek behind the curtain, but also when I asked Search Norwegian Singles Run and then answer my previous question
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Thanks so much for this - super detailed, investigating! My apologies for these - as we’re tuning it’s proving pretty tricky to get the AI to behave itself all of the time :stuck_out_tongue: appreciate the tool suggestion too! Will review.

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OK, fix pushed!

  • @alexjurkiewicz issues (on an older version but directly verified as fixed in new one - added versions next to logs/operational errors now too)
  • over-excited tooling which loads way too much data (causes costs, and confusion)
  • complex tool call model switching (creating plans with lots of workouts with many steps)
  • hallucinations & dry runs on tool call hallucinations (create should always work! I hope!)
  • view your remaining daily budget %
  • custom tool call formatter to compact responses for better ‘memory’ and lower token usage

If anyone wants technical details/chatter please message me directly then I’ll make these responses less nerdy.

Question - what price model would people like best?

  • Free (restricted) + Premium

  • Pay as you go

  • Trail + Paid (with tiers?)

I respect everyone’s views and want to take them into account - if the value is in this tool (probs more than Strava :winking_face_with_tongue:) then it’s useful, but not if it’s another million billion pound monthly, more than aware of that.

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ok - one last update pushed to use a nicer model. Works really well now no janky output etc. switch to the ‘deep’ mode for really getting into plans.

  • Plan builder (coming up)
  • 3 tier model usage (coming up) - currently 2 tier, medium or great, so costly!
  • Trouble with my wife if I don’t get away from the computer (coming up)
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I woukd suggest an option for those that already have a pro account on ChatGPT or Gemini or other LLM, but do not have enough technical background to link the AI chatbot to intervals.. and they want to leverage their existing subscriptions.
For those 20€/m would be steep to justify (I.e. myself) when AI Endurance is 13€/m. A more reasonable amount would be 5€/m.

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I really like it. It failed to kick the prescribed workout to my calendar because “the platform rejected the change due to an intensity-type validation issue (power vs HR/pace)”. Apart from that it’s great.

Something nice to see would be it actually having a dataset of athletes to make comparisons with, so it could see for people with similar training history/status, people who did x session had better outcomes. When I asked it how it came up with my next session which is a stock 2 hours zone 2, it regurgitated some basic training principles and talked about my ctl and atl. That’s not very smart.

Also TrainerRoad is $22 per month

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Thanks for the feedback guys!

Cost is going to be hard for this one I fear haha I’m going to try my hardest! At the moment it looks like usage will be at least £15/user/month.

Bring your own api keys is a good idea - then tiny platform fee ie £3/mo. Complex but I can try!

Creation bug - will check this out again the ai is a bit naughty and doesn’t always listen to tool usage instructions so we validate heavily and block invalid workouts.

Athlete comparison - not sure about that one I don’t know where we’d get the data but I’ll look into it. Please try the deep model, and guide it harder to use your historical data. I’m going to provide a library of queries as soon as I can!

TrainerRoad - pitting us against them already makes me excited - take your point we need to optimise and be cheaper.

Thanks SO much I’m really amazed at the response.

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Cool! :slight_smile:

Edit: Please see https://forum.intervals.icu/t/the-ai-coach-we-self-coached-athletes-want for some more ideas.

Honestly, I was wondering for a few weeks already – using atheltica.ai and looking at similar AI-based coaching platforms – that we should really pick the old Un*x approach and build tools that are great for one purpose. We have intervals.icu for collecting, visualizing, and analyzing our data, incl. planned events (races, holidays, etc.) and our notes on wellness and workouts.
We need an AI coach that “simply” takes this info and creates and updates our plan regularly.
I came to the forum to write about this and see you are already going along that way! :slight_smile:

I chatted with your bot and created a plan draft for the next months – aiming at a race in March.
Currently I am at ~50 % budget and it is “thinking” about the plan for a while (since 79 % or so); my last input was “Please create the plan and sync to intervals.icu”.

Would I be happy to pay for it. Sure, I do pay for athetlica.ai and have paid for other platforms before. I would suggest a free trial plus a monthly subscription fee maxing out at ~20 €.
It would be great if it could use my existing chatgpt, or similar, subscription to get better performance and/or lower price.

Features I would like:

  • check in with intervals.icu after every finished workout
  • actually use the i.icu activity chat to interact with the AI coach – as I would do with a human coach, too. More extensive discussions could still go through the extra interface, but the routine “workout was fine” or “too hard/easy, please adjust” as well as “felt sick, need to reduce the next days” could/should be possible through the i.icu chat😉
  • adjust plan dynamically, e.g., once a day (night)
  • pick up new races/events and notes (sick, holiday, etc.) from i.icu automatically and adjust plan accordingly. That’s one shortcoming other AI coaches have: they often do not act on no-training days beforehand but only adjust the workouts after. They should be seen as potential recovery days allowing for hard days just before… (I often do adjust this manually…)

Surely I had many more ideas in mind, will add.

How much data on endurance training, success, etc. is there available in these general AI models? For instance, the strength of TrainerRoad, Xert, whatever is there (sometimes) huge amount of data from many atheletes between which they can compare and cross-correlate performance and prescription/mocdeling of plans?

This is a great effort and I hope you can really make it work! :slight_smile:

One thing I was wondering if intervals.pro, with such a close doubling, is a good name. First, did you ask @david if he is happy with it? Second, is it really what you want? You do not want to do the job of intervals, you want to be that other tool, with a really different purpose, and not be confused with intervals.icu – you might use the benefit from the association to wonderful interval.icu in the startup, but not in the long run. Why not call it AI-coach.icu? :wink:

PS: It seems to be stuck at 49 % and “thinking” is not blinking anymore… I’ll send you the last “reasoning” as PM.

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Wow amazing so much to unpack here - will have a detailed review after the weekend you’re on my todo list! I’ll add some more credit to your acc is your athlete name the same as your forum name? So you can do more intensive testing! Love all the ideas will see how much energy I have to build and test these. Atm working to stabilise and add the more standard features of a decent system.

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Worth noting to encourage as many people on as possible - will help me calculate the average ai cost better and also let me work on more features. I’m going to swallow as much cost as I can with the idea lots of users will come onboard!

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yes, same usernames.
I also went a bit further and got this – not bad😉

I’m focusing on a weekly structure for cycling workouts as follows:

  • Tuesday: Key VO2max or high-intensity intervals for 1–1.5 hours.
  • Wednesday: Sweet spot or tempo for 1.5 hours.
  • Thursday: Endurance or strength-endurance for 1.5–2 hours.
  • Friday: Easy Z1-2 recovery for 60-75 minutes, avoiding intervals.
  • Saturday: No cycling due to constraints.
  • Sunday: Long ride lasting 3–4 hours indoors with tempo blocks in Z2 to low Z3.

Starting on Monday, December 1, 2025, the first cycling workout will be on Tuesday, December 2. The plan includes 4x5-minute VO2 intervals at 110% FTP, incorporating warm-ups and cool-downs for a total of about 60 minutes. If needed, I can extend the session to 75 minutes by adding endurance work.Adjusting workout durations

For long-term training with a CTL of 88, I think 60 minutes of VO2 workouts might be a bit light, so I’ll aim for 75 minutes by adding 15 minutes of Z2 after the warm-up. That does complicate things a bit, but I’m okay with it. For Wednesday, I’ll plan a sweet spot workout with 3 sets of 12 minutes at 90% intensity, including 5-minute recoveries, plus warm-up and cool-down.

After calculations, warm-up is 10 minutes, followed by some time for intervals and cool-down, totaling about 71 minutes. The API requires specifying distance, and while it says the distance is not optional, I can set it to 0—as that should be accepted.

Is the pro currently able to put a workout into my i.icu plan? What would be the right prompt to trigger it to actually do that, e.g., for these four weeks of build phase 1?

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Definitely a bug - the ai struggles with creation - I will increase its retries and also prompt it better. I am working on a plan builder feature which should solve the ai issue.

EDIT - defo a bug. Working to fix. Dm for more credit if you need it!!! Value the feedback so much!

At the moment don’t try creation. There is both individual workout create/update/delete and batch create. I’m gonna try to get some time to do some work this afternoon/evening!!!

PS you can ask the ai ‘what can you do?’… for features.

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BUDGETS: doubled - if you were blocked you can use the same amount again!

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use this, no setup: ChatGPT - Intervals icu training coach V3.0

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Super neat! Great alternative, though it’s fairly restrictive not being able to have it as a ChatGPT app hence why I have taken the route of a platform aside from ChatGPT. Additionally some of the Anthropic, and Google models are great for this purpose too! Thanks for sharing!

With regards to no setup - the only setup we have is to login to Intervals via Oauth which is the same requirement with the GPT, right? In theory it’s lower friction to only need an Intervals.icu account.

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Sounds interesting. Is it a platform that enhances/expands/augments a coach’s capabilities (various data correlations, pattern recognition, macro-level analysis, etc.) rather than simply replacing our role by generating random training sessions? I’ll give it a try as soon as my schedule allows!