Frequently asked questions

intervals.icu is where your training lives. It collects your activities from your watch or app, and it sends planned workouts back to your device. PaceGuide reads your training from it and writes your plan to its calendar, which is how sessions reach Garmin, Coros, Wahoo, Suunto and Zwift. It is also how you sign in, so PaceGuide never needs a password or your email.

Follow the intervals.icu setup guide. It walks through creating the account, connecting your watch, checking your running settings and getting workouts onto your watch.

PaceGuide is free to use. The training account you sign in with is free too.

Yes. With no history, PaceGuide starts from the experience level you choose and your answers in the plan builder. Doing a 5K time trial or threshold pace test early (under Workouts, then Benchmarks) gives it your paces sooner.

Yes. Choose "Try Demo" on the front page to use PaceGuide with a made-up athlete. Nothing reaches a real calendar, and the demo is deleted when you exit it.

Until intervals.icu approves PaceGuide's own sign-in, you sign in with your intervals.icu API key instead. In intervals.icu, open Settings, then Developer Settings, and copy your API Key. We encrypt it, and only use it to read your training and manage the workouts PaceGuide creates. The setup guide covers both ways of signing in.

PaceGuide runs in your browser. On a phone, use your browser’s "Add to Home Screen" option to install it like an app.

A 5K, 10K, half marathon, marathon or another distance, with or without a target time, or general fitness. You can add other races along the way, and fit a Saturday parkrun into your week.

Every activity you record adds to your training load, so a hard ride the day before is taken into account. In Settings you can set how much cycling, strength, walking, swimming and other sports count compared with running.

Nothing breaks. PaceGuide compares what you did with what was planned and adjusts the coming days. Depending on your setting, it either asks you first or applies small changes itself. Missed sessions are never piled on top of later ones.

Yes. Open a session in the Calendar to move it to another day, or change sessions in the plan builder. Sessions you edit are yours: automatic changes will not touch them.

Only if you let it. In Settings, under "When the plan needs to change", choose "Ask me", "Auto for small easings" or "Automatic". Automatic changes only make training easier or move sessions; they never add load.

Yes. Switch units to miles in Settings.

PaceGuide puts the next two weeks of your plan on your calendar as structured workouts, and they are sent on to the watch or app you connected. If a workout does not show up, see If something is not working in the setup guide.

Not on its own. Strava's rules mean intervals.icu can only pass on a summary of Strava activities, so PaceGuide cannot see your paces or heart rate, and Strava cannot send workouts to your watch. Connect your watch to intervals.icu directly as well; you can keep Strava connected. See Connect your watch or app.

No. PaceGuide only changes or removes workouts it created. Your activities, notes and anything else you planned are left alone.

If you just stop opening it, workouts already on your calendar stay there, and you can delete them from the calendar yourself. If you delete your PaceGuide account, your upcoming PaceGuide workouts are removed from the calendar; past ones stay as history.

Your account's athlete id, your plan and settings, and training metrics worked out from your activities. We never store an email or password, and your training and health data is encrypted. The privacy policy has the full detail.

Yes. In Settings, under Account, you can export everything as a JSON file, or delete your account. Deleting removes everything PaceGuide stores, including its copy of your intervals.icu access, and takes your upcoming PaceGuide workouts off your calendar. To remove PaceGuide from intervals.icu as well, revoke its access in your intervals.icu settings (or, if you signed in with an API key, generate a new key there).

No. PaceGuide gives training guidance. It keeps load increases conservative and warns about sudden jumps, but if you have an injury or health condition, talk to a professional.