AI Coach Chat
The AI Coach Chat lets you talk to your coach about your own Intervals.icu data. Ask for a report, a workout or advice, and the AI Coach looks up your real numbers before it answers. The numbers come from the Montis engine; the AI Coach explains them and is told not to recalculate them.
Open it
- Sidebar → AI Coach Chat opens the full chat.
- On the dashboard horizons, switch the Athlete / Coach toggle to Coach. An AI Coach panel appears on Overview, Workflow, Micro, Meso, Macro, Forecast and Readiness, and in the wellness 42-day deep dive.
- Session Intensity Lab has its own Coach tab for the activity you are looking at.
- Activity Compare, the Coach Cockpit and the Workflow What next button also open an AI Coach panel.
In a horizon or SIL panel, the AI Coach always gets the data of that view. Any message, even "Hi", gets an analysis of what is on screen. There is no special keyword.
What you can ask
Type / in the message box for shortcuts:
| Shortcut | What it does |
|---|---|
/weekly |
Runs the weekly report: what you planned against what you did, load and a coach verdict |
/wellness |
Runs the wellness report: 42-day HRV baseline, resting HR and recovery |
/season |
Runs the season report: about 90 days of load and intensity distribution |
/summary |
Runs the summary report: a long-range review of your training |
/workout |
Designs a structured workout that fits your current load |
/prune |
Shortens the conversation (see History) |
You can also just write, for example:
- "Build a 60-minute VO2 max session with 5 × 3 min hard efforts."
- "My legs feel heavy. Looking at my load and HRV, should I skip today's intervals?"
- "I start a Base phase next week. What should my intensity distribution look like?"
For every report, lite reports, report dates and questions about one activity, see What You Can Ask the AI Coach.
Workout targets follow each sport's Training Load Priority in Intervals.icu (Power, HR or Pace). If your runs are set to Pace first, the AI Coach writes run targets in pace. You set this per sport in your Intervals.icu sport settings.
The Canvas
Press Artifact Canvas in the chat header to open a side panel next to the thread (on a phone it replaces the thread). Press Close Canvas to hide it.
The Canvas shows two kinds of output:
- Reports (weekly, season, wellness, summary, data quality) in a clean, readable layout.
- Workouts the AI Coach has written.
For workouts you get:
| Button | What it does |
|---|---|
| Add to Calendar | Adds the workout to your Intervals.icu calendar |
| Add Selected / Add All | Adds several workouts at once |
| Open in Builder | Opens the workout in the Workout Builder to edit it |
| Inspect | In the list of all workouts, opens one workout on its own (the list also has a Builder button per workout) |
Copy and Download work for reports and workouts. If no report or workout was detected, the Canvas shows the latest reply.
Changing your calendar
The AI Coach never changes your calendar on its own. When it wants to add, change or delete a workout, a Confirm card appears first. It says what will change and on whose calendar ("your calendar", or the athlete's name when you coach). Each row shows the date, name, minutes and TSS, and marks edits with "changes an existing workout". Deletes list the date or event.
- Read the card.
- Press Confirm to go ahead, or Cancel to stop.
On Cancel, the AI Coach is told nothing changed and not to try again. Stopping the reply also cancels the card.
Your press is the confirmation. The Canvas buttons Add to Calendar, Add Selected and Add All write straight away, without a card, because you pressed them yourself.
History
- The full chat keeps a separate conversation for each athlete. Switch athlete and you see that athlete's thread.
- Horizon and SIL panels keep their own short history per view, for 24 hours.
- To save tokens, a long chat is summarised: the AI keeps the summary and the last 3 turns, and a notice tells you. Press Compact (after a few messages) to do it yourself. If the summary can't be made, only the recent part is sent and a Context Pruned notice tells you.
- Clear Chat starts a new chat. For Subscribers, the old chat stays in the chat history.
Chat history on all your devices (Subscribers)
Subscribers on the shared Montis AI key have a chat history, so a chat follows you to your phone, laptop or tablet.
- Where: a column next to the chat on wider screens. On a phone, tap the History icon at the top of the chat.
- Open a chat to see its messages and carry on where you left off, on any device.
- New chat starts a fresh conversation. Older chats stay in the list, newest first, each titled with its first question.
- Delete (the bin icon) removes a chat from the list.
- Kept for 55 days. The chat is kept by Google's Gemini service. Montis stores only the chat IDs, never the chat text.
- Coaches: your chats about an athlete are yours. The athlete doesn't see them, and you don't see theirs.
- Own Gemini key: your chats stay on each device, without the history list.
Keep going
After a tool insight elsewhere in the app, press Continue in AI Coach Chat or Discuss in Chat. The result comes with you into the full chat, so you can ask follow-up questions.
AI key and usage
- Subscribers can use the shared Montis AI key up to their monthly allowance.
- Everyone else uses their own Gemini key. Without one, the app asks you to add it. See Montis Gemini App Setup.
- Choose the model tier under the message box: Lite, Flash or Adv. Adv needs your own pay-as-you-go Gemini key.
Terms
- lite report: a smaller version of the weekly or season report, for large amounts of data. It is not a shorter "actions only" summary, and it is not the Lite model tier.
- TSS: Training Stress Score, the load of one session.
- HRV: heart rate variability, a recovery signal.