KoachDaily readiness
Green, amber or red, based on sleep, HRV, resting HR and your training load. The day's session is then adjusted to match: kept, trimmed, or swapped for recovery.
AI endurance coach · Triathlon & running
Your coach reads your body before you wake up.
Every morning Koach reads last night's sleep, HRV and resting heart rate, plus the training you actually did, and makes the call on today. Every week it builds the next one around your life and puts it on your watch.
Garmin & COROS via intervals.icu
Sprint to full distance
English · עברית
Green — go
Recovered. Every marker is inside your own baseline.
7h24sleep
92HRV · in band
48resting HR
Long ride · 2h30 aerobic
Hold 128–138 bpm. Cadence 85–90.
Fuel 70 g/h from minute 20.
How it works
Coached in three steps.
Link your watch
Link your Garmin, COROS, Wahoo, Polar or Suunto directly to a free intervals.icu account (not through Strava).
Tell Koach about you
Sign up, then your goal, schedule, race and health check, in about five minutes.
Connect intervals.icu
Let Koach read your training and write planned workouts to your calendar. Your baselines calibrate over the first four weeks.
Before you start: Koach needs a free intervals.icu account with your watch or bike computer linked to it directly.
What Koach does
A coach that never guesses.
Every decision comes from your own numbers against your own baselines, not a population average. It tells you why, in one line.
Your week, on your watch
Structured workouts with real targets in heart rate, pace or power, built around your schedule, your injury history and your race. They're pushed straight to your watch.
Check-ins that re-plan
Sick, travelling, or short on time? Tell the coach. It gives you its honest view first, then re-plans the rest of your week. It doesn't just say yes.
Progress you can see
A weekly review covers what went to plan, what didn't and why, and which markers moved. Threshold tests are read straight from your data streams.
Built around your life
One week. Every session placed.
Your key sessions go on the days you can do them, easy days protect the hard ones, and every home day is covered.
Mon
Hill run55 min
Strength · 40 min
Tue
Bike threshold4 × 8 min
Wed
Swim2.4 km technique
Easy 30 min
Thu
Race-pace ride2 × 20 min
Strength · 40 min
Fri
Long run70 min flat
Sat
Long ride3 h
Brick 20 min
Sun
Open water2 km
Recovery
Safety and privacy first
The session is never more important than you.
Koach checks for warning signs before it plans a single interval. When something needs a professional, it says so and prescribes nothing.
Illness gateA fever or chest-level symptoms mean no training that day, and a doctor if they persist. You come back only once you're clear.
Injury red flagsPain is graded on one clear scale. A warning sign stops the plan, and an old injury site gets extra caution.
Never make up missed loadA missed day is dropped, not crammed back in. After a break, you return at a reduced load.
Health questions from day oneA standard pre-exercise questionnaire comes before any hard training. Koach is for adults 18 and over.
Your data stays yoursKoach never sells your data or shows you ads. Download it or delete your account at any time, in Settings. Privacy
Private beta. Limited spots.
We're opening Koach to a small group of triathletes and runners first. Create your account in a minute.
Koach is an AI training assistant, not a doctor or physiotherapist: it adjusts your training, and its guidance is educational. For any pain, illness or health concern, ease off and see a qualified professional.