Get the most out of the AI coach
What to ask, how the coach reads your data, and how workout proposals end up on your calendar.
The coach already sees your data
Every conversation is grounded in your synced Intervals.icu data: current fitness and fatigue (CTL, ATL, TSB), power curve, recent activities, wellness trend, calendar, and your annual plan. You never need to paste numbers — ask directly about your situation.
Questions that work well
The coach is at its best with concrete, situational questions.
"What should I do tomorrow given how this week went?"
"Plan my next two weeks — I race on Sunday the 14th."
"Look at yesterday's intervals — did I execute the workout as planned?"
"My legs feel heavy. Should I skip today's session?"
"How is my FTP trending compared to last season?"
From proposal to calendar
When the coach recommends training, it shows workout cards with structure, duration, and target load. Nothing is created until you confirm — then the workouts are written to your Intervals.icu calendar and flow to your head unit the same way any Intervals.icu workout does.
Review the proposed workout card in the chat.
Adjust by replying — "make it shorter", "move it to Saturday".
Confirm to create it on your Intervals.icu calendar.
Troubleshooting
The coach's picture of my training looks out of date.
Why it happens: Your local data hasn't synced recently.
How to fix it: Run a sync from the sidebar indicator, then ask again. See the sync guide for how freshness works.
Frequently asked questions
Does the coach remember previous conversations?
Can it change or delete workouts it already created?
Related
Your first conversation with the coach
Start chatting, understand how the free message quota works, and learn what the coach already knows about you.
From the chat to your calendar and head unit
The honest path a workout travels: Ridium writes it to Intervals.icu, and Intervals.icu delivers it to your Garmin or Wahoo.
What the coach remembers — and how to control it
The coach keeps long-term memories from your conversations. See them, understand how they're created, and delete what you don't want kept.
About this feature: AI Cycling Coach
Still stuck?
We read every email.
If a guide didn't solve it, contact support with the email address on your Ridium account and a short description of what happened.