How to Use Intervals.icu

Our online course, “How to Use Intervals.icu,” shows you exactly how to use this powerful, low-cost platform to enhance your data analysis and coaching. You’ll explore how to set up athletes, read key charts, review workout execution, track training load, and communicate more effectively what the data is showing.

You’ll learn how to:

• Set up athlete accounts, connect platforms like Garmin, Strava, Wahoo, Polar, Suunto, and TrainerRoad, and keep training data syncing automatically.
• Interpret Fitness, Fatigue, and Form charts so you can see whether an athlete is progressing appropriately, accumulating too much fatigue, or freshening up at the right time.
• Categorize training weeks by intensity distribution model—including Polarized, Pyramidal, Threshold, HIIT, Base, and Unique—so you can quickly understand what kind of training an athlete is doing.
• Analyze individual workouts using Timeline, Pace/Power, Heart Rate, and Data views to see whether intervals were executed as intended.
• Compare prescribed vs. actual intensity, and review RPE, Feel, and athlete notes to understand not just what the athlete did, but how it felt and whether the session landed as intended.
• Use Comments, Chat, and Notes to keep athlete communication tied directly to the training file and weekly review process.
• Set and adjust training zones appropriately, so the analysis you’re looking at is based on the right benchmarks.
• Build structured training plans, manage workout libraries, and create custom charts that match the way you coach.

For a lot of coaches, the pain point is not lack of data, it’s having plenty of data without a fast, clear way to answer practical questions. This course helps coaches answer those questions directly inside Intervals.icu. Led by instruction from Siren Seiler-Viken, coaches will walk away able to navigate the platform’s major functions for athlete monitoring, session analysis, communication, workout planning, and chart customization.

How to Enroll

All USA Cycling courses are offered exclusively through USA Cycling’s online learning management system at learn.usacycling.org.

Questions? Contact Suzy Sanchez, Director of DEI and Membership Programs, at ssanchez@usacycling.org.