swim · bike · run
Train the week.
Fuel the work.
Your swims, rides, and runs sync in from intervals.icu, and each day gets calorie and macro targets based on what you're actually training. Track load, log food, and see every formula behind the numbers, all from the keyboard.
Today · Wed
Swim Threshold set
TSS 48 · 2,800m · 50min
Run Easy aerobic
TSS 41 · 8.5km · 45min
Today's macros — resting + both sessions
2,960
Calories
178g
Protein
341g
Carbs
80g
Fat
0
sports in one plan
0%
usable without a mouse
0
spreadsheets required
What's in it
Everything you need. Nothing you don't.
Your week, Sunday to Saturday, with every swim, ride, and run on its day. Each session is scored on its own terms: power for rides, distance and body weight for runs, heart rate or effort for swims. The day's calories and macros recalculate the moment you add or move a session, including two-a-days and bricks. Mark sessions completed, failed, or skipped.
Today · Wed
Swim Threshold set
TSS 48 · 2,800m · 50min
Run Easy aerobic
TSS 41 · 8.5km · 45min
Today's macros — resting + both sessions
2,960
Calories
178g
Protein
341g
Carbs
80g
Fat
CTL, ATL, and form across every sport, pulled from intervals.icu, plus this week's rides next to what you planned.
Search or scan a barcode, and the day's remaining calories and macros count down as you go. Over time, see how closely what you ate matched each day's target.
From BMR to the per-meal split, every formula is listed with a worked example. If you'd do the math differently, change the constants yourself.
Say a bike session out loud or build it by hand, and it comes back structured into intervals, zones, and cadence, ready to push or export. Cycling only for now.
Follow your weight trend. With the food log, four weeks of intake and weigh-ins show whether your targets actually fit you, and how far off they are.
Every tab, list, and form works without a mouse — digit hotkeys, a command bar, and a full shortcut reference behind ?.
Integrations
Synced in. Pushed out.
Connect intervals.icu once. Planned and completed swims, rides, and runs sync in on their own, and workouts you build go back to your calendar.
Two-way sync: every swim, ride, and run comes in with its load, and built workouts go straight onto your calendar.
No public API for direct sync — export as .ZWO and import it into your own Workout Library.
Works with any platform that accepts a workout file — no direct connection needed.
Pricing
Simple pricing for self-coached athletes.
The weekly plan, full macro breakdown, and training insights are free. Pro adds the food log, math insights, past weeks and long-range trends, and the workout builder.
Try the whole planning workflow, no card required.
$0 /mo
- Weekly plan for swim, bike, and run
- Daily calories and macros for every session
- Training load: CTL, ATL, form
- This week's rides vs plan
- Weight trend
- Adjustable math constants
- Every formula shown, worked example included
For athletes who want the whole toolkit.
$9.99 $4.99 /mo
- Everything in Free
- Food log with barcode lookup
- Math insights: meal accuracy + target check
- Past weeks: workouts, macros, and food logged
- Historical trends over 4 and 12 weeks
- Workout builder (cycling): voice or by hand
- Push to intervals.icu or export .FIT / .ZWO
Every account starts on Free.
Get started
Ready to fuel the work?
Connect intervals.icu and see your week, with training load and macros, in a few minutes.