WELCOME TO
YOUR PLAN.

Quick Start to Intervals ↗ · 5:29

• Head to Intervals.icu to create your free account.
• Within Intervals, navigate to the settings tabs (desktop lefthand menu).
• Set your basic training zones (best guess is fine right now).
• Tick “keep intervals”.
• Set “warm up” to 10min (above zones).
• Select your priority order of metrics. Recommendations;
  • Garmin Pace>HR>Power
  • Stryd Power>Pace>HR
  • Coros Power>Pace>HR
  • Suunto & Polar Pace>HR>Power
  • Apple with RunGap App Power>Pace>HR
  • Apple without RunGap Pace>HR>Power
• Connect your device.

APPLE WATCH USERS

You’ll need to connect your data via Strava, but I recommend to two apps to get the best experience;

RunGap App to get your data FROM Apple Health TO Intervals

Watchletic App to your workouts FROM Intervals TO Apple Watch

I’ll get into the specifics of each device in a separate module.

Accessing Your Training Plan(s) ↗ · 2:14

Fill out the form below to select your marathon training plan. If you have trouble with the form, you can access it HERE or message James.

Open Training Plan Access form in a new tab ↗

Intervals doesn’t have an App, but you can make an intervals shortcut icon on your phone, which will take you straight to intervals without browser bars.

1. From the intervals.icu page, hit the share icon on your browser.
2. Add to home screen.

Getting Started with Your Training Plan ↗ · 12:12

Open the Training Phase Selector ↗

Step 1: Access Your Training Plan Library

1. Navigate to the Calendar via the Activities tab in the main menu.
2. Open your Training Plans using the book icon.
3. If you don’t see any plans:
   • Ensure your athlete ID and username are correctly entered in your profile settings (next to your profile picture).
   • Double-check you’ve completed all required forms.

Step 2: Set Up Your Race Day

1. Find your race date on the calendar.
2. Add the event by:
   • Naming the race.
   • Selecting “Run” as the activity type.
   • Optionally adding a course link or description.

Step 3: Apply the Taper Phase

1. Work backwards from your race date by four weeks to start the taper phase.
2. Drag and drop the Taper Phase onto the appropriate Monday on the calendar.
3. Adjust individual workouts as needed:
   • Drag workouts to different days.
   • Add recovery days or modify existing workouts.

Step 4: Make Edits to Time and Distance

1. Convert distance-based runs into time-based runs if applicable:
   • Use a proxy of 5 minutes per kilometer (or ~8 minutes per mile).
   • Example: Replace a 10K tempo run with 50 minutes.
2. Leave distance-based runs like the 20-mile progressive run as-is, as they are critical to marathon preparation.

Step 5: Insert and Edit Recovery Weeks

1. If needed, adjust recovery weeks:
   • For those who struggle with consecutive high-load weeks, insert recovery weeks earlier in the plan.
   • Example: Change from 3 high-load weeks + 1 down week to 2 high-load weeks + 1 down week.
2. To add a recovery week:
   • Insert an empty week in the calendar.
   • Drag and drop a recovery template into the empty week.

Step 6: Adjust for Fitness Level

1. If you’re inconsistent or rebuilding after injury:
   • You need at least two base phases before getting into the hard work. This means you may end up going Build – Taper.
2. For those starting earlier, you can include other base phases (e.g., Base Phase 1 or 2) to establish fitness before the critical final 12 weeks.

Step 7: Customize Workouts and Schedule

1. Move workouts to match your weekly routine by dragging and dropping them.
2. Duplicate workouts by holding Alt (Windows) or Option (Mac) and dragging.
3. Delete workouts or weeks using the delete icons in the calendar.

Step 9: Perform Fitness Tests (Optional)

1. Use a fitness threshold test at the start of the plan to ensure your zones are accurate.
2. If you already know your training zones, you can skip this test and delete it from the calendar.

Step 10: Final Review and Execution

1. Ensure you’ve added the appropriate phases:
   • Base Phases (as needed).
   • Build Phase (always needed before prep).
   • Preparation Phase (only if you can complete 8 weeks structured training prior).
   • Taper Phase (final 4 weeks).
2. Double-check your edits:
   • Confirm distances are converted to time for long runs or high-mileage weeks.
   • Ensure recovery weeks are appropriately spaced based on your fitness.

By following this guide, you’ll have a personalized training plan tailored to your fitness level, schedule, and race goals. Best of luck with your marathon training!

Setting Up Dr Will's Analytics Chart in Intervals-icu ↗ · 1:09

#Analyze Completed Workouts

1. Review Data:
   • Access completed workouts on Intervals.icu to review metrics like splits, heart rate, and power.
2. Add Charts for Deeper Analysis:
   • Go to the Charts section and search for “Overlay.”
   • Add the Pace-Heart Rate-Power Overlay chart for a detailed analysis of your effort and pacing.

Setting Your Zones with Dr Will's 30min Run Test ↗ · 9:36

#Step-by-Step Guide: Completing the 30-Minute Run Test and Setting Training Zones

The 30-minute run test is designed to:

• Determine your threshold pace, heart rate, and power.
• Establish accurate training zones for future workouts.

1. Warm-Up:
   • Run for 10-15 minutes at an easy pace.
   • Include 2-4 strides of 10-30 seconds at a faster pace to activate your muscles.
   • Rest for about 2 minutes after the last stride before starting the test.
2. Structured vs. Manual Setup:
   • If using a structured workout, your device will prompt you for the start of the test.
   • Otherwise, manually press Lap at the start of the 30-minute test.

1. Start the Test:
   • Begin running at a pace just below your maximum effort.
   • Build into the effort over the first 10 minutes—don’t start too hard.
2. Maintain Consistency:
   • Run at a steady effort during the last 20 minutes, aiming for a pace you can sustain with some difficulty.
   • At the end of 30 minutes, you should feel like you could continue for 5-10 more minutes if necessary.
3. Finish the Test:
   • Press Lap at the end of the 30 minutes to make data analysis easier.

1. Upload the Workout:
   • Sync your workout to your training platform (e.g., Intervals.icu).
2. Review Key Metrics:
   • Focus on the last 20 minutes of the test for:
     • Average pace.
     • Average heart rate.
     • Average power (if available).
3. If Manual Laps Were Taken:
   • Check your lap data for the last 20 minutes to get the required averages.
4. If No Manual Laps Were Taken:
   • Use the Power, Pace, and Heart Rate tabs in your training platform:
     • Look for your best 20-minute effort in each metric.

1. Use my Calculators to get your zones https://drwilloconnor.com/running-training-zones-calculator/
2. Input Threshold Values:
   • Go to your platform’s Settings.
   • Enter the following:
     • Threshold pace (e.g., your 20-minute average pace).
     • Threshold heart rate (e.g., your 20-minute average heart rate).
     • Threshold power (e.g., your 20-minute average power).
3. Set Training Zone Percentages:
   • Use the percentages provided in your training plan or platform to calculate training zones.
   • Input these percentages under:
     • Pace Training Zones.
     • Heart Rate Training Zones.
     • Power Training Zones (if applicable).
4. Enable Automatic Updates:
   • Ensure your platform automatically updates zones when threshold values change.
5. Copy Zones Across Activities:
   • Use the “Copy Over” feature in your platform to apply the same zones to all activities.

1. Ensure Data Accuracy:
   • Reprocess your activity in Intervals.icu:
     • Select Use Laps for Intervals instead of the platform’s default detection.
   • This will highlight your manual laps for better analysis.
2. Verify Metrics:
   • Confirm your:
     • Threshold pace (e.g., 4:32 min/km).
     • Threshold heart rate (e.g., 178 bpm).
     • Threshold power (e.g., 281 watts).

1. Analyze Future Workouts:
   • Updated zones ensure accurate training intensity for aerobic runs, tempo workouts, and interval sessions.
   • Zones are tailored to your current fitness level.
2. Track Fitness Trends:
   • Use updated thresholds to monitor fitness, fatigue, and training load progression.
3. Reassess Periodically:
   • Perform another 30-minute test every 8 weeks or after significant fitness changes.
   • Alternatively, use race data (e.g., 5K or 10K efforts) to refine zones.

#Final Tips:

• Optional Tests: Threshold tests are optional but helpful if you don’t have recent race data.
• New Runners: If you’re new to structured training, wait at least 8 weeks before retesting.
• Consistency: Use the updated zones consistently across training phases for optimal results.

By completing the 30-minute run test and applying these steps, you’ll have precise training zones to guide your workouts effectively. Let me know if you have additional questions!

Making a Workout in Intervals-icu - Walkthrough ↗ · 7:28

While you’ll mostly be using my workouts, it’s good to know how you can make your won workouts or edit my workouts to customize your plan.

Create workout steps by starting a line with a ‘-’ and using the following constructs:

A duration “30s”, “10m”, “1m30” etc. A distance “15km” or “10mi” 80% Power (% FTP), 60% HR (of max heart rate), 100% LTHR (of threshold HR), 80% Pace (threshold Pace) Z1 will give your % based on your Zone 1, Z2 will give your % based on your Zone 2, and so on Ranges 80-90% (Pace, LTHR, or Power), Z1-Z2 (Pace, LTHR, or Power) and whatever additional text you like

Create repeats by including “10x” or whatever in the line before a set of steps.

The text for the example in the video looks like this:

– Press lap 20m Z1-Z2 pace

10x

-0.2km Z7 pace

-60s Z1 pace

-press lap 60s Z1 pace

-1km Z6 pace

-chill 2m @ Z1 pace

-cool down 20m Z2 pace

Finding Your Data in Intervals After a Run ↗ · 11:07

#Step 1: Set Up Your Calendar View

To ensure your calendar looks organized and consistent:

1. Access Calendar Options:
   • Navigate to the Options menu on your training platform.
2. Configure Key Settings:
   • Enable Time in Zones as a Percentage for detailed zone analysis.
   • Turn on Show Fitness and Show Past Planned Workouts to compare planned and completed runs.
   • Enable Weekly Totals to track weekly progress.
3. Filter Your Activities:
   • Use the Filter option to display only runs, removing other data (e.g., cycling or Pilates).
4. Customize Wellness and Weather Data:
   • Decide if you want wellness or weather data displayed on your calendar for more context.
5. Add Workout Charts:
   • In the Colors dropdown, select Workout and Chart to see color-coded workout summaries directly on the calendar.

#Step 2: Analyze Uploaded Runs

1. Access Your Run Data:
   • Click on a specific run (e.g., pre-marathon workout) to view planned versus completed data.
2. Review the Run Description:
   • Check the detailed outline and objectives of the workout.
3. Use Key Charts:
   • Go to the Charts Dropdown and select:
     • Heart Rate Zones: Time spent in different heart rate zones.
     • Power-Based Chart: Highlights power data for each segment.
     • Pace-Power Overlay: Shows how pace and power interact throughout the run.
4. Enhance Chart Readability:
   • Adjust the Y-axis for better visualization.
   • Apply Smoothing (e.g., a 30-second moving average) for cleaner data trends, especially for long runs.

#Step 3: Customize Data Fields

1. Add Relevant Data Fields:
   • Go to the Fields Dropdown to include:
     • Time, Distance, Pace, Grade Adjusted Pace (GAP), Power, Heart Rate, and Zones.
   • Add altitude data if needed.
2. Edit Fields:
   • Use the Search bar to find specific metrics or custom data points.

#Step 4: Work with Laps and Splits

1. View Laps:
   • Go to the Laps section to see data as recorded on your watch.
   • If laps are missing, ensure Use Laps for Intervals is selected in your platform’s settings.
2. Reprocess Files (if needed):
   • In the Actions menu, select Reprocess File to detect laps or intervals manually.
3. Create Custom Splits:
   • Select the activity, click Split, and choose:
     • By Distance (e.g., 5 km intervals).
     • By Time (e.g., 10-minute segments).
4. Highlight Intervals:
   • Use the Search function to find specific efforts (e.g., peak 1-minute pace or fastest 5K).

#Step 5: Explore Metrics in Detail

1. Heart Rate Analysis:
   • View time in zones and cumulative time at different heart rate intensities.
   • Check peak heart rate over various durations.
2. Pace and Power Metrics:
   • Analyze pace zones, peak outputs, and power decoupling (useful for steady-state runs).
3. Long Runs or Marathons:
   • For longer efforts, split data into segments (e.g., 5 km or 10-minute intervals) to identify trends like decoupling.

#Step 6: Troubleshooting and Tips

1. Missing Intervals:
   • Add intervals manually by selecting the activity, clicking on a chart, and pressing A to mark segments.
2. Basic Runs:
   • For steady aerobic runs, review overall pace, heart rate, and altitude changes to spot trends.
3. Advanced Features:
   • Use decoupling ratios to assess aerobic efficiency over steady-state efforts.

#Final Notes:

• Customization: Tailor charts and data fields to focus on metrics relevant to your goals.
• Frequent Analysis: Regularly review runs to track improvements and adjust training plans.
• Practical Applications: Use the split and interval functions to refine specific workouts or race segments.

By following these steps, you’ll have a comprehensive understanding of your run data and can make informed adjustments to your training. Let me know if you have questions or need more tips!

#Get Your Training Plan on Your Apple Watch

Apple being Apple, you’ll need to download a third-party app to sync your workouts with your Apple Watch.

#Step 1: Set Up the Connection Between Watchletic and Intervals.icu

1. Install Watchletic
   • Download the Watchletic app on your iPhone from the App Store.
   • Install the companion app on your Apple Watch.
2. Log into Watchletic
   • Open the Watchletic app on your iPhone and create an account or log in.
3. Connect to Intervals.icu
   • Inside the Watchletic app, go to Settings or the Integrations section.
   • Look for the option to Connect to Intervals.icu.
   • Log into your Intervals.icu account when prompted and grant Watchletic permission to access your structured workouts.
4. Verify Syncing Permissions
   • Ensure that Watchletic has access to your planned structured workouts.
   • In Intervals.icu, navigate to Settings > Authorizations and confirm that Watchletic is listed as an authorized application.

#Step 2: Sync Workouts to Watchletic

1. Plan Workouts in Intervals.icu
   • Make sure your structured workouts are set up in the Intervals.icu calendar.
2. Trigger the Sync in Watchletic
   • Open the Watchletic app on your iPhone.
   • Tap Sync Workouts (or a similar option, depending on the app version).
   • Watchletic will fetch your scheduled workouts from Intervals.icu.
3. Check for Imported Workouts
   • Confirm that your Intervals.icu workouts are now listed in the Planned Workouts section of the Watchletic app.

You can execute the workout on the Watchletic app or the native Apple Watch workout app.

Strava Sync Limitation: Strava applies its own adjustments (e.g., smoothing GPS tracks or recalculating metrics). Use RunGap for raw data.

#Option 2: Use RunGap for Unadjusted Data

If you want unadjusted raw data (like uncorrected GPS or HR data), use RunGap to bypass Strava’s activity adjustments.

1. Install RunGap
   • Download and install the RunGap App from the App Store onto your iPhone.
2. Authorize RunGap to Access Apple Health
   • Open RunGap and allow access to Apple Health so it can read your workout data from the Apple Watch.
3. Export Data from RunGap
   • In RunGap, set up an export to Intervals.icu:
     • Go to Settings > Accounts & Settings in RunGap.
     • Alternatively, use Intervals.icu directly by enabling its export option.
4. Connect RunGap to Intervals.icu (Direct)
   • In RunGap, add Intervals.icu as a data export destination under the accounts settings.
   • This sends data directly to Intervals.icu, bypassing Strava entirely.

Help us resolve your issue quickly by filling out this form below (backup link). Please provide as much detail as possible about the problem you’re experiencing, including any steps you’ve already tried, error messages, or unusual behaviours. The more information you include, the faster we can diagnose and provide an effective solution!

Can’t get the form to work? Email james@runfasterwithdata.com for help.

Open Trouble Shooting! form in a new tab ↗