How to review a week of
Intervals.icu training with AI.

A weekly review starts with a small question: what did you actually record, and how did it differ from the week before? Your Intervals.icu calendar already holds much of the answer. An assistant connected through IntervalSync can bring together activity totals, interval execution, planned workouts and the wellness records you logged. The useful part is the comparison and its evidence, rather than a confident verdict about whether you are fitter.

This is a way to inspect your own training data, not a training prescription. IntervalSync supplies the records; your assistant writes the interpretation. You can ask for a review without asking it to change your calendar.

Choose two complete date ranges

Give the first and last date of the week, the previous seven-day window and the sport you want to review. A partial week beside a complete one makes almost any total look like a decline. Mixed-sport totals can also hide the change you meant to investigate: an extra run does not explain how the cycling sessions went.

Ask the assistant to state the windows it used before drawing conclusions. If an activity is missing, duplicated or still waiting to sync, correct the record or leave that part of the review open. A rest day and a missing upload can look identical in a list of activities.

Separate the amount of training from its execution

Start with the totals: activity count, duration, distance, elevation, training load and time in zones where those fields exist. Put the two weeks beside each other, with the difference. Hours and load answer different questions; neither describes how well an individual session matched its purpose.

Then choose the sessions that explain the difference. For a structured workout, compare the work intervals with their targets, looking at duration, power, heart rate and recovery between efforts. Ask which activities and repeats support each observation. An average over the whole ride can hide missed repetitions behind a longer warm-up or a shorter ride home.

If the question is whether a repeated session has changed over time, use the same labelled interval across weeks. A trainer workout imported as one block needs its efforts recovered from the power trace before there are repeats to compare.

Read the plan and the recorded work separately

A planned workout describes intent; a completed activity describes what was recorded. Ask for both lists before calling a session missed or completed. Dates, sports and names can help match them, but a calendar entry alone does not establish that its prescribed intervals were executed.

If a planned session has no matching activity, report it as unmatched. It might have been skipped, moved or recorded elsewhere. Your explanation supplies context the calendar cannot. Keep proposed calendar changes separate from the review so you can inspect them before deciding.

Make missing and unreliable data visible

Sleep, resting heart rate, HRV, fatigue and your notes can add context when you recorded them. Ask which days have records and which do not. An empty value is not a normal value, and a week of sparse wellness entries cannot support a day-by-day recovery story.

The same applies to sensors. A summary that looks ordinary can contain a stuck reading or a dropout. If the interpretation depends on power, ask for data-quality warnings; the power-data guide explains what can and cannot be checked. For heart-rate drift, compare similar efforts and durations: block length itself changes decoupling.

A prompt to start the review

Replace the placeholders with dates and a sport. This request reads and compares; it does not ask for a calendar write.

Review my [SPORT] training from [START DATE] through [END DATE], compared with [PREVIOUS START DATE] through [PREVIOUS END DATE]. State the date windows and list the activities used. Compare session count, duration, distance, load and time in zones where available. Inspect the key sessions at interval level against their targets. Read planned workouts separately and identify unmatched entries without assuming they were skipped. Put available wellness records beside the training and name missing days and data-quality warnings. Separate observations, possible explanations and unanswered questions. Tell me which follow-up comparison would be useful. Leave my calendar unchanged.

For a shorter starting point, use the weekly review prompt. The interval execution prompt is useful when one workout needs a closer look.

Check the answer before acting on it

A useful review names its dates, activities and exclusions. It should be possible to open the cited sessions in Intervals.icu and follow the comparison. If the answer gives only a score or a recommendation, ask for the records behind it. One week can describe a change in recorded work; a longer, comparable series is needed to investigate a trend.

To connect your assistant, follow the ChatGPT, Claude, Gemini or Grok guide. What to ask about your Intervals.icu data has more questions and the limits of their answers. The MCP server reference lists the available tools.