An AI cycling coach that plans around your hours
pace24 plans your riding week from the hours you have and the goal you set. It reads your rides from Garmin, Wahoo or intervals.icu, writes to you after a session, and shortens planned days when you tell it you have less time.
pace24 is not open yet. Join the waitlist and we email you when your spot opens.
Free to join the waitlist. We email you when your spot opens.
How it plans your riding week
The welcome asks what the plan needs to know: the sports you train, your free days, how many sessions you want each week, the day of your long ride, the time you have and your goal. The goal can be getting back into it, getting fitter, getting faster or training for an event, and you can write the goal and where you stand in your own words.
Your hours set the size of the plan: you give a range at the welcome and can later give an exact number in Settings or to the coach. Each plan card shows the hours planned beside the hours you stated, and says by how much the week runs over.
Sessions are planned about two weeks at a time, inside an outline of the weeks up to your goal. Every week waits for its own tap, so nothing lands on your calendar before you approve it. If you lift, tell the coach which days: your rides go on your other free days first, and a gym day takes one only when no other free day is open.
Rides come from a library of endurance rides from thirty minutes to three and a half hours, sweet spot, tempo, threshold, over-under, torque, VO2 max, anaerobic and sprint sessions, and recovery spins. Every session carries a difficulty level from one to ten and is expressed as a percent of FTP. A planned ride is drawn as a profile with one bar per step, coloured by training zone, threshold marked.
When your week changes
Tell the coach about a camp, a holiday, a busy week or travel, any days with more or less time to ride. Once you confirm the card, the plan uses those days as your time, and a period with less time shortens the planned sessions on those days.
Add an endurance ride and the week shows which other sessions it would shorten or remove to stay inside your hours. You choose Apply all of it or Only the new session.
Short on time or energy? One tap on Today reshapes the planned ride, say a sweet spot or tempo session: only forty-five minutes, only thirty minutes, feeling tired, feeling great, move to tomorrow or skip today.
A card for planned sessions that went unrecorded lets you continue with your plan and, when there is a move to suggest, review it. The review changes nothing, and a session moves only when you tap to move it.
Races on your calendar
Add a race with a priority: A for your main goal, B for an important race, C for a training race. A race can be one day or a stage race over several days. Paste a whole season at once, or keep your races in your intervals.icu calendar. Races show on your calendar with their priority, and the coach reads them.
Every day of a race becomes the race itself, with no training that day. Days around B and C races follow stated defaults that you or the coach can change.
When your races change, the coach offers to plan the weeks again from that Monday, and you apply the card with a tap. The coach offers an A race as your season goal only if you agree.
What it reads
Garmin and Wahoo connect directly. Garmin brings activities from the day you connect; Wahoo brings ELEMNT and KICKR sessions, including the past year. Zwift, COROS, Suunto, Polar, WHOOP, Oura and many more devices connect through an intervals.icu account, and you can import .fit files or a Garmin export.
Road, gravel, mountain-bike, e-bike and virtual rides from intervals.icu are read as rides. Rides count in your load with or without a power meter; where the file carries power, the load follows power.
With a device that sends them, Today shows your sleep, HRV and resting heart rate next to your own average of the last twenty-eight days. They are for information and change nothing in your plan. Ask the coach about your HRV, resting heart rate, sleep, soreness or fatigue and it reads your stored numbers from your watch or app; they set, limit and change no session.
With no watch, no bike computer and no intervals.icu account, you tap Done on a planned ride and it counts as that session; Undo removes it. With no device, a ride planned for today, of up to 90 minutes, also has a guided timer.
What you see and what the coach says
Progress charts your fitness, fatigue and form from the load of every session, with totals by week or month. Under Best efforts it draws your power curve, your best average power for every duration, from rides with a power meter; intervals.icu supplies it, so it needs intervals.icu connected. FTP history shows the FTP you set next to the estimate intervals.icu computes from your rides.
pace24 reads the FTP and threshold heart rate that intervals.icu stamps on your recent rides, and shows seven power zones from the FTP; it does not set them. Once Garmin is connected and you allow workouts, the next four weeks of planned rides go to Garmin Connect as power targets, in watts when your FTP is known and as a percent of FTP otherwise. A Wahoo gets them through Upload planned workouts in intervals.icu.
The coach writes to you first after a ride and reviews the week each Monday. You rate how hard the ride was, from zero to ten, and how it felt, and the coach sees both. A very hard or poor-feeling session counts one level lower when the next sessions are chosen. It starts every chat knowing your best one, five and twenty minute power.
It reads the ride file: whether the intervals held or faded, how heart rate drifted against power, whether a duration set a new best for the last 90 days, and how the ride compared with the plan. Ask whether you are getting fitter and it reads your monthly trends from your intervals.icu rides. It can compare the calculated energy of two cycling scenarios; the result is labelled Simulated, not a measurement.
What it does not do
pace24 changes nothing on your calendar until you tap, and your sleep, HRV and resting heart rate do not change your plan.
A season is planned for one sport, and the coach tells you which; tick only cycling for a cycling season. Sessions you record in other sports still count in your fitness, fatigue and form. pace24 does not set your FTP; it reads the FTP that intervals.icu stamps on your recent rides.
pace24 does not control a smart trainer, does not plan routes and does not calculate critical power itself.
Questions from cyclists
Does pace24 work without a power meter?
You can train and log without one, and rides still count in your load; where a file carries power, the load follows power. Sessions are written as a percent of FTP, so you need an FTP that intervals.icu stamps on your rides to see them in watts. With no device at all, you tap Done on a planned ride, or use the guided timer for a ride of up to 90 minutes.
Does pace24 work with Garmin, Wahoo and Zwift?
Garmin and Wahoo connect directly. Zwift connects through an intervals.icu account, as do COROS, Suunto, Polar, WHOOP, Oura and many more. Road, gravel, mountain-bike, e-bike and virtual rides from intervals.icu are read as rides. Once Garmin is connected and you allow workouts, planned rides go to Garmin Connect as power targets, in watts when your FTP is known and as a percent of FTP otherwise; a Wahoo gets them through Upload planned workouts in intervals.icu.
Does pace24 plan around my races?
Add races with a priority, A for your main goal, B for an important race and C for a training race, as one day or a stage race over several days. Every day of a race becomes the race, with no training that day, and the days around B and C races follow defaults that you or the coach can change. When your races change, the coach offers to plan the weeks again and you apply the card with a tap.
Does the coach change my plan without asking?
No. The coach plans about two weeks at a time and each week is applied with its own tap, so nothing lands on your calendar before you approve it. Sleep, HRV and resting heart rate are shown next to your own average and change nothing in your plan.
How do I see whether I am getting fitter?
Progress charts your fitness, fatigue and form from the load of every session. Under Best efforts it draws your power curve, which needs intervals.icu connected, and it shows your FTP history. Ask the coach and it reads your monthly trends from your intervals.icu rides, over up to eighteen months. It also starts every chat knowing your best one, five and twenty minute power.
Join the waitlist
Free to join the waitlist. We email you when your spot opens.