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Track Your Progress

Monitor fitness, fatigue, and form across all your sports with powerful charts and analytics.

Fitness fatigue and form chart showing training load over time

Fitness Chart

Track your long-term fitness progression with the classic Performance Management Chart. Download historical data from Strava, Garmin, and more to see your complete training history. Automatic eFTP estimation from single maximal efforts keeps your zones up to date.

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Multisport settings showing separate zones for cycling, running and swimming

Multisport

Separate zones and settings per sport. Whether you ride, run, swim, row or do all four, Intervals.icu tracks each discipline independently with appropriate metrics and calculations.

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Power duration curve chart comparing multiple seasons

Power Curve

Compare your power curve across seasons, view watts per kilogram, and estimate your MAP. Multiple modelling algorithms including eFTP, Morton's 3P, and Monod & Scherrer help you understand your strengths.

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Power ranking chart showing age group comparisons

Power Rankings

See how your power compares to other athletes in your age group. View rankings by watts per kilogram and absolute watts to understand where you stand.

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Activity totals page showing sport-specific summaries

Activity Totals

View totals by sport including distance, time, elevation, and zone time. Classify your fitness level using data from FastFitness.Tips.

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Wellness dashboard showing weight, sleep, HRV and other metrics

Wellness

Track weight, sleep, HRV, readiness, glucose, menstrual cycle, stress, mood, hydration, SpO2, and many more. Auto-sync from Garmin, Polar, Oura, Amazfit, Huawei and more.

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Custom chart builder with multiple metric options

Custom Charts

Build your own charts from more than 70 different metrics with 10 aggregation types. Plot HR recovery, power/HR ratios, cadence, efficiency, RPE, W' balance, and much more.

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Comparison view showing two time periods side by side

Compare

Compare any two or more time periods to track your progression. Spot trends in power vs HR without formal lab testing.

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Activity list grid view with multiple columns and filters

Manage Activities

View all your activities in a powerful grid with more than 70 columns to choose from. Perform batch operations to quickly organize and manage your training data.

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Gear tracking list view showing usage statistics for bikes and shoes

Gear Tracking

Track mileage, time, and activity count for your bikes, shoes, and other gear with reminders. Filter, sort, and export your gear data. Associate gear with activities to automatically calculate usage statistics.

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Routes page showing matched activities and progress over time

Routes

Intervals.icu automatically recognizes your favourite routes and tracks your progress over time. Activities are named and tagged based on matched routes, with trend charts showing improvement across repeated efforts.

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Custom zone configuration showing user-defined training zones

Custom Zones

Create zones for any activity stream, not just power, HR, and pace. Anchor zones to FTP, LTHR, or your own custom fields. Use custom zones for workout prescription, time-in-zone analysis, and tracking zone changes over time.

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