A simplified view of your intervals.icu — with an AI coach that plans, and you approve every change.
The method
80% easy.
20% fast.
Elite distance runners do roughly 80% of their training at an easy, conversational pace — and only about 20% as quality work. That polarized distribution is the closest thing the running literature has to a law. Your coach keeps your week inside it, scaled to your current fitness and your goals, and shows its work.
80 · easy aerobic
20 · quality
Where the coaching comes from
80/20 Running
Matt Fitzgerald & David Johnson
The polarized training distribution the coach plans around.
Run Like a Pro (Even If You’re Slow)
Matt Fitzgerald & Ben Rosario
How elite habits — structure, consistency, recovery — translate to everyday runners.
Distilled into the coach's guidance — principles, not passages.
How it works
1 · Connect intervals.icu
Your calendar, activities and fitness trend are mirrored automatically.
2 · Chat with your coach
An AI coach that sees your plan, history and fatigue — and proposes changes.
3 · Approve changes on your calendar
Nothing is written without you. Review each proposal, then apply or dismiss.
Educational guidance distilled from training literature and your own data — not medical or professional advice. If something hurts, see a professional, not a plan tweak. Always do your own due diligence.