# Training Agent – free AI coach that plans your week from your Intervals.icu data (cycling, running, swimming, triathlon)

**URL:** <https://forum.intervals.icu/t/training-agent-free-ai-coach-that-plans-your-week-from-your-intervals-icu-data-cycling-running-swimming-triathlon/132768>\
**Category:** AI Tools\
**Created:** [6 October 2026 05:34 UTC](https://forum.intervals.icu/t/training-agent-free-ai-coach-that-plans-your-week-from-your-intervals-icu-data-cycling-running-swimming-triathlon/132768 "2026-10-06T05:34:23Z")\
**Posts on this page:** 1\
**Page:** 1

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**Author:** ![Kuba\_Ulikowski](https://forum.intervals.icu/letter_avatar_proxy/v4/letter/k/a9adbd/32.png) [@Kuba\_Ulikowski](https://forum.intervals.icu/u/Kuba_Ulikowski)\
**Post date:** [6 October 2026 05:34 UTC](https://forum.intervals.icu/t/training-agent-free-ai-coach-that-plans-your-week-from-your-intervals-icu-data-cycling-running-swimming-triathlon/132768/1 "2026-10-06T05:34:23Z")

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Hi everyone,

For the past few months I’ve been building Training Agent, a free web app where an AI plans your training based on your current state, using the data you already have in Intervals.icu.

I know there are already several AI coaches here, so this is what I focused on:

- **One plan for three sports.** Cycling, running and swimming in one weekly plan, including triathlon preparation, with each sport given a role (primary, secondary, maintenance).
- **Hard safety limits outside the AI.** The AI proposes the plan, but a rule-based validator checks it before anything reaches your calendar: weekly load ramp, ATL/CTL ratio, recovery time after key sessions and long-run limits. A day that breaks a hard limit is replaced with an easy session or rest.
- **A methodology knowledge base.** The planning rules come from a knowledge base on training methodology that I developed with the help of sports coaches. Each weekly plan shows the key decisions the AI made and the part of the knowledge base it relied on.
- **Readiness-aware.** HRV, sleep and resting HR (compared with your own norms) and form (TSB as % of CTL) can turn a key session into an easier one.

**How it works**

1. Connect Intervals.icu with OAuth. The app reads your activities, wellness data, thresholds (FTP, threshold HR, threshold pace, swim CSS) and CTL/ATL/TSB.
2. A short onboarding: your sports, goal, available days and minutes per day, target race (A/B/C priority) and optional health questions.
3. The app estimates your level in each sport and builds a season plan backwards from your A race: base, build, peak and taper, with recovery weeks every few weeks.
4. Every week the AI generates the plan and writes the workouts to your Intervals.icu calendar, so they reach your devices through your usual Intervals.icu sync. If you move a workout in Intervals, the app follows; workouts you plan yourself in Intervals are treated as fixed.
5. You also get a daily readiness verdict, a form report (FTP, eFTP, W/kg, power profile, threshold pace, CSS) and AI analysis of completed rides and runs.

**Under the hood:** the plan is written by an LLM (OpenAI) working from your data, the knowledge base and the hard limits above. Intervals.icu tokens are stored encrypted. Health answers are stored only with your consent and are never sent to the model; only the rules derived from them are.

The app is free, available in English and Polish. It’s still early, so I’d really value feedback from people who train regularly:

- Does the weekly plan make sense for your level and schedule?
- Is the reasoning behind the decisions useful, or too much?
- What’s missing for triathlon, running or swimming?

App: [https://app.trainingagent.icu](https://app.trainingagent.icu) Facebook: [https://www.facebook.com/share/1Cdup1cWSX/](https://www.facebook.com/share/1Cdup1cWSX/)

Happy to answer questions here.

 ![FB_IMG_1791266598475](https://forum.intervals.icu/uploads/default/original/3X/a/b/abd050c3e214f0ac2a5d4164eb5f52d1de2d7307.jpeg)