Know where your running is going.
A clear picture of your fitness, consistency and performance. Add races or goals whenever you need them.
Connect your Intervals.icu account to load real training data.
Connect your training.
Your Intervals.icu API key is only held in this open browser page. It isn't saved to the HTML file or browser storage. It is sent to Intervals.icu to retrieve your runs.
Find your key in Intervals.icu → Settings → Developer settings. Full history is requested in yearly batches. Your API key is not included in exports.
Performance insightsCollapse
Am I getting fitter?
Insights are calculated locally from your imported activities. They are training indicators, not medical advice or a guarantee of race performance. Comparisons need enough valid data; missing metrics are not treated as zero.
What should I focus on next?
How these insights work
Running volume: compares two consecutive 28-day periods. Aerobic efficiency: compares similar-paced runs across periods using average heart rate, excluding very short sessions and implausible values. Training load: compares sums only when coverage is sufficient in both periods. Long-run progression: compares the longest runs in the two periods. These are descriptive signals, not proof of fitness changes; terrain, temperature, fatigue and sensor accuracy can affect results.
Overview & chartsCollapse
Weekly running distance
Hover over a bar to see the runs behind it.Longest run by week
Hover for dates, distances and activities.Recent runs
Training load & heart rateCollapse
Weekly training load
Sum of available Intervals.icu training-load values for runs; missing values are not treated as zero.Average run heart rate by week
Time-weighted mean of runs with recorded average heart rate. This is descriptive, not an aerobic-efficiency measurement.Understanding your training
Training load is shown only where Intervals.icu supplies an activity load value. Fitness/fatigue/form models need daily training-load history across all relevant sports and a proper warm-up period. This version deliberately does not invent CTL, ATL or TSB from incomplete data.
Races & goalsCollapse
Race-equivalent calculator
Use a verified race result to estimate equivalent times with the Riegel formula. These are mathematical equivalents, not predictions of race readiness.
Add a goal
Goals are saved locally in this browser, never uploaded to Intervals.icu. Export a backup if you clear browser data.
Training planCollapse
Training Plan
View planned runs and training phases from your Intervals.icu calendar. Syncing reads your calendar; Running HQ never creates, edits or deletes workouts in Intervals.icu.
Connect to Intervals.icu to load your training calendar.
Browse all planned sessions · search, dates and full details
All loaded calendar dates can be searched below, beyond the current week. The calendar is read-only. Imported .ics sessions are kept separately in this browser and are not uploaded to Intervals.icu. Activity matching is an indication based on date, not proof a prescribed workout was completed as intended.
Activity history & Run IntelligenceCollapse
Filters · run type, distance, PB and date
Personal records and connection diagnostics
PBs are verified only when Intervals.icu returns matching best-effort records. The connection report tests both athlete pace-curve endpoints. Whole-run approximations are not verified PBs.
Run types are inferred from available activity names, distance, pace and heart-rate information; they are estimates, not definitive coaching labels. You can override them. Best-effort records are requested separately from the activity history.
Run Intelligence
Select Analyse next to any activity to get an evidence-based coaching review. Local calculations run entirely in this browser.