A coach that knows you
Your training plan should react to you.
Today
Thu 15 Oct
Friday
16 Oct
Tell your coach how you feel…
A coach that knows youAgonistes reads your training, HRV and sleep from intervals.icu, plans your week inside a safe load ceiling, and rearranges it when life gets in the way.
Remembered about you
- Recovers well from volume, poorly from back-to-back hard days
- Prefers longer intervals to short reps
- Rides easy days a little too hard
Goal
Gran fondo, 160 kmGirona · 8 November
One email when there is something to try. No newsletter. How we handle your data.
How it connects
Built on intervals.icu, so it works with what you already wear.
No new watch, no new app to sync. Agonistes reads and writes through your intervals.icu account, and intervals.icu talks to the rest.
Plans your week, adapts it, explains why
intervals.icu
Your training hub
+ COROS, Suunto, Oura, Hammerhead, Amazfit and more — any app intervals.icu connects with.
workouts in, activities out HRV and sleep
Which way data flows depends on the app: watches and bike computers receive your planned workouts and send back what you did; sleep and HRV trackers send wellness. These integrations are intervals.icu’s — Agonistes only needs your intervals.icu account.
Fatigue & overtraining
It sees overtraining coming.
Every morning, Agonistes reads your load, form, HRV and sleep. When fatigue starts to outrun fitness, the plan eases off before the week becomes too heavy. The coach can go lighter, never past the ceiling.
When you’re run down
It won’t train you through a red flag.
HRV under 85 % of your baseline, or under 6 h of sleep, and today becomes an easy day: load 65 at most, whatever you ask for. The coach can always go lighter. It can never raise the ceiling.
85 % line · baseline 63 ms
6 h line · of 8 h
Easy day · load ≤ 65
Load trend
130 % cap
Illustrative month: 4-week average 380 × 1.30 = 494 cap. This week reaches 490; the plan cannot push beyond it.
Form bands
fitness − fatigue
Illustrative week. As form approaches −30, the plan eases off. Recovery shown is an example, not a forecast.
Fresh > +5Neutral +5 to −10Building −10 to −30Overreaching < −30
No hard day after a hard day
Yesterday was hard? Today stays easy. The coach can reduce the plan, never override the engine’s ceiling.
Yesterday
Hard session
Threshold · load 78
Today
Easy / recovery
Toward your goal
From today to race day, one plan.
Tell it the goal and the date. It works backwards: a base, two build blocks with an easier week after every three, then a taper so you arrive fresh. Every week still fits under the ceiling, and every morning can still pull a day down.
Goal · Gran fondo 160 km
Girona · Sunday 8 November
- Ridden
- This week · 374
- Planned
- Easier week
Starts from the goal
Event, date and distance set the length of the plan and the long sessions it needs.
- Event
- Gran fondo
- Distance
- 160 km
- Date
- Sun 8 Nov
- Plan
- 14 weeks
Builds in blocks
Three weeks up, one easier. Load only rises as fast as the 130 % rule allows.
- Build 1
- 330 · 350 · 365 · 260
- Build 2
- 350 · 365 · 374 · 385
- Each week
- ≤ 130 % of the last 4
Tapers into race day
The last two weeks step the load down, so you start fresh rather than flat.
- Peak week
- 385
- Taper
- 290
- Race week
- 180 + the gran fondo
Example season. Season plans are rolling out to early-access athletes; the weekly plan inside your ceiling works today.
The product
One coach, your whole season behind it.
Today’s decision is the part you talk to. Behind it sit a calendar planned inside your ceiling, your fitness and form, and your best efforts — all computed from your own training, never guessed.
Agonistes
intervals.icu · synced 07:52· Thu 15 Oct 2026
Thursday 15 October
Week 42 · Build 2, week 3 of 4 · 3 weeks to the gran fondo
Fitness
56.0
+1.2 in 7 days
Fatigue
64.8
7-day load
Form
−8.8
Neutral
Ramp
+1.2
CTL per week
Today · planned · moved from Friday
Why this session?
1 h endurance
60 min · load 48
Load ceiling
48 planned · 65 ceiling · 17 headroom
HRV 17 % under baseline and 5 h 40 of sleep: easy riding only today. Thursday’s threshold moved to Friday.
This week · 12–18 Oct
Week 374
Thu 15 · Today
1 h endurance
load 48
Fri 16
1 h 15 threshold
load 78
Example athlete. Your numbers come from your own rides and runs; runners get pace curves. Historical curves are illustrative.
What it does
Everything it does today.
No roadmap promises. Every card below works in the app now.
- 071013161922
Syncs on its own
Rides, runs, swims, HRV and sleep arrive from intervals.icu six times a day. Nothing to press.
- morning_ride.fitor a Garmin Connect / Strava export (.zip)
Drop in a FIT file
FIT files straight from your watch, or a whole Garmin Connect or Strava export.
- Ride82powerRun64paceSwim41swim paceOther30heart rate
Its own training load
Training stress for every activity, computed: power for rides, pace for runs, swim pace for swims, heart rate otherwise.
- MTWTFSS
load 374 · cap 494
A week, planned from a library
A week at a time from a workout library for cycling, running and swimming, each day inside its ceiling. Strength goes on the days you lift.
On your wrist and your trainer
Planned workouts land in your intervals.icu calendar, which sends them on to Garmin, Wahoo, Zwift, COROS or Suunto.
- Only 45 minOnly 30 minFeeling tiredFeeling greatMove to tomorrowSkip today
Threshold 4 × 8 → 2 × 8 · inside the ceiling
One tap when the day changes
Short on time or wiped out? One tap and today is re-planned, still inside the ceiling.
- Free daysTue · SatStrengthMon · Thu
Threshold, Fri · how did it feel?
12345678910It remembers
What you tell it stays: your free days, your strength split, and how each session felt on a 1–10 scale.
- Back squat3 × 5 · 80 kgRomanian deadlift3 × 8 · 60 kgPull-up3 × 6 · body
Strength, if you lift
Log exercises, sets, reps and weight. Turned off for athletes who only run, ride or swim.
- ENEasy today. Load 65 at most.NLRustig vandaag. Hoogstens belasting 65.
In English or Dutch
The whole app and the coach, in English or Dutch.
Early access
Try it on your own training.
Agonistes reads your training from intervals.icu, so an account there with a few weeks of rides or runs in it is the best start.
One email when there is something to try. No newsletter. How we handle your data.