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Getting Started with Intervals.icu and Montis

8 min read·Applies to: Montis AppChatGPT & ClaudeOpen in the Montis App

Montis uses your Intervals.icu account as the source for your training data.

Montis 101 videos

If you are new to Intervals.icu, the first step is to connect the services that receive activities from your bike computer, watch or training platform.

You do not normally connect your Garmin, Wahoo or other device directly to Montis.

The normal data path is:

Garmin / Wahoo / COROS / Polar / Suunto / Zwift
        ↓
Intervals.icu
        ↓
Montis

1. Create an Intervals.icu account

Go to:

https://intervals.icu

Create an account and complete the basic athlete setup.

Intervals.icu is the training-data platform Montis uses for:

  • activities;
  • training load;
  • fitness and fatigue;
  • power and heart-rate data;
  • wellness information;
  • planned workouts and events;
  • power curves and performance models.

Montis analyses this information rather than requiring you to maintain a second training database.

2. Connect your training devices and services

In Intervals.icu open:

Settings → Connections

Connect the service that receives activities from your device.

Typical examples include:

  • Garmin Connect
  • Wahoo
  • COROS
  • Polar
  • Suunto
  • Zwift
  • other supported training services

For example, with Garmin the normal flow is:

Garmin device
    ↓
Garmin Connect
    ↓
Intervals.icu

Once connected, activities uploaded to Garmin Connect can automatically appear in Intervals.icu.

For Wahoo and other supported services, use the direct Intervals.icu connection where available.

3. Prefer a direct activity source

For the best Montis analysis, connect your primary training platform directly to Intervals.icu whenever possible.

For example:

Garmin → Intervals.icu

is preferable to:

Garmin → Strava → Intervals.icu

Strava can be useful for sharing activities, but Montis cannot use Strava-only activities for coaching analysis.

This is due to restrictions in the Strava API. When Intervals.icu only has a Strava API representation of an activity, the detailed activity data required by Montis is not available.

For Montis, connect your original activity source directly to Intervals.icu wherever possible — for example Garmin Connect, Wahoo, COROS, Polar, Suunto or another supported source.

Montis can make substantially better use of complete activity data including:

  • power;
  • heart rate;
  • training load;
  • intervals;
  • power curves;
  • W′ data;
  • decoupling;
  • cadence;
  • detailed activity metrics.

4. Check that your activities are arriving

After connecting your training platform, upload or sync an activity.

Open Intervals.icu and confirm that the activity appears in your calendar.

Open the activity and check that the expected information is present, particularly where applicable:

  • duration;
  • distance;
  • heart rate;
  • power;
  • training load;
  • cadence;
  • activity type.

You do not need every metric for Montis to work, but better source data allows better analysis.

5. Check your athlete settings

Intervals.icu maintains your athlete and sport settings.

It is worth checking that important values are sensible, particularly:

  • FTP;
  • heart-rate thresholds;
  • maximum heart rate;
  • power zones;
  • heart-rate zones;
  • body weight;
  • sport settings.

Montis reads athlete configuration and activity data from Intervals.icu, so incorrect values in Intervals.icu can also affect downstream analysis.

You can refine these settings later as more training data becomes available.

Connect Intervals.icu to Montis

Once Intervals.icu is receiving your activities, connect it to Montis.

Go to:

https://montis.icu/app

Select:

Connect Intervals

You will be redirected to Intervals.icu to authorise Montis.

Montis uses the Intervals.icu OAuth authorisation process, so you do not need to give Montis your Intervals.icu password.

After authorisation, your Intervals athlete identity becomes the base identity used by Montis.

Ways to use Montis

Once Intervals.icu is connected, you can use Montis in four ways. All four share one sign-in: the same Intervals.icu connection and the same athlete data. You can switch between them or use more than one. You'll find all four on montis.icu/app, under Your apps.

Route Best for What you need
Montis Wellness Daily recovery, energy and readiness Nothing extra. It is free, and no AI account is needed.
Montis App Reports, dashboards, calendar, workouts, activity analysis and coached athletes in your browser A Subscriber membership (shared Montis AI key), or your own Gemini key
ChatGPT Talking through your training in plain language A ChatGPT account
Claude The Montis tools and coaching method inside Claude A Claude account

Montis Wellness is free. Advanced coaching tools need a Montis subscription, whichever route you use. For example, coaching other athletes needs an active Subscriber membership.

Whichever route you choose, the numbers come from the Montis engine and Intervals.icu stays the source of truth. The AI explains the numbers and is told not to recalculate them.

Montis Wellness

Montis Wellness is a focused daily dashboard. It uses your sleep, HRV, resting heart rate and steps from Intervals.icu to show recovery, energy and readiness. You don't need any activities.

  1. Open https://wellness.montis.icu, or press Open Montis Wellness on montis.icu/app.
  2. Sign in with Intervals.icu.

See Montis Wellness.

Montis App

The Montis App is the full browser app: reports, the dashboard horizons, calendar and workout tools, activity analysis and coached-athlete access. You can install it on your phone as an app.

  1. Open https://app.montis.icu, or press Open Montis App on montis.icu/app.
  2. Sign in with Intervals.icu.
  3. Choose how the AI Coach runs:
    • Subscribers use the shared Montis AI key, up to the monthly allowance.
    • Everyone else adds their own Gemini key (free tier or pay-as-you-go).

For the key options and setup steps, see Montis Gemini App Setup. To install the app on your phone, see PWA App Installation & Mobile Push Guide.

ChatGPT

Press Open in ChatGPT on montis.icu/app. This opens the Montis Coach in ChatGPT.

ChatGPT is changing. OpenAI is retiring custom GPTs on 11 December 2026 and moving to apps. A Montis ChatGPT app has been submitted to OpenAI and is waiting for review. You don't need to do anything yet. The current Montis Coach keeps working, and switch-over steps will be added here once the app is approved.

If you already use ChatGPT's Developer mode, you can add Montis now as an MCP connector with the server URL https://montis.icu/mcp. Full steps: Montis in ChatGPT and Claude.

Claude

Claude connects to Montis through the Model Context Protocol (MCP), which gives Claude the Montis training and calendar tools.

  1. On montis.icu/app, press Open Claude connectors.

  2. Choose Add custom connector, name it Montis and paste this server URL:

    https://montis.icu/mcp

  3. Press Connect and sign in with Intervals.icu when Claude asks.

  4. For the full coaching method, also add the montis-coaching and montis-plan-builder Skills. Download them from the Claude card on montis.icu/app, then add them in Claude under Settings → Capabilities → Skills.

Full steps: Montis in ChatGPT and Claude.

What to ask

In ChatGPT and Claude, just ask in plain language. For example:

  • Run my weekly report
  • Run my wellness report
  • How is my training progressing?
  • What should I train next week?
  • Analyse today's ride

You can ask follow-up questions without knowing the underlying metrics.

What Montis analyses

Montis combines several different layers of your Intervals.icu data.

Training load

Montis evaluates recent training volume and load including:

  • CTL;
  • ATL;
  • TSB;
  • training load;
  • load variation;
  • recent fatigue accumulation.

These describe the amount of training you are doing and how that load is changing.

Physiology and recovery

Where the data is available, Montis also considers signals such as:

  • HRV;
  • resting heart rate;
  • sleep;
  • subjective fatigue;
  • stress;
  • soreness.

These provide context about how your body is responding to the training load.

Performance intelligence

Montis examines what actually happened during your training rather than looking only at accumulated training load.

Examples include:

  • durability;
  • aerobic drift;
  • anaerobic repeatability;
  • W′ utilisation;
  • high-intensity exposure;
  • efficiency;
  • activity execution.

Adaptation progression

Montis also examines whether your performance capability is changing over time.

Its Energy System Progression Engine (ESPE) compares equivalent rolling power-curve windows.

This helps identify whether areas such as:

  • VO₂ capability;
  • threshold;
  • aerobic durability;
  • anaerobic capability

are:

  • improving;
  • stable;
  • declining.

The Adaptation Pulse shown by Montis is a presentation of this progression analysis.

Adaptive coaching decisions

Montis combines training load, recovery, performance progression, future planned training and event context through its Adaptive Decision Engine.

The aim is not simply to answer:

"Am I fit?"

but:

"Given my current training response and what is coming next, what is the appropriate training decision now?"

Your Intervals.icu calendar matters

Montis also reads planned activities and events from your Intervals.icu calendar.

This allows it to understand:

  • upcoming workouts;
  • training blocks;
  • recovery periods;
  • races;
  • planned training load;
  • future fitness and fatigue context.

If you use Montis for planning, workouts can also be created or adjusted in the Intervals.icu calendar.

Intervals.icu therefore remains the central training calendar.

Tell Montis your goals

Write your goals and limits (target event, training days, injuries) in the Notes field of your Intervals.icu settings. Montis shows them in the Report Context section of your weekly, season and wellness reports, in the app and in ChatGPT or Claude, and the AI Builder starts from them. See Athlete Profile and Notes.

Once you have connected everything, start with:

Run my weekly report

This gives Montis enough context to review:

  • recent training;
  • training load;
  • recovery;
  • performance behaviour;
  • adaptation;
  • your current plan.

Then ask something such as:

What are the main things I should pay attention to this week?

or:

Based on this report, what should I train next?

This is usually more useful than starting with an isolated metric.

Intervals.icu help for new users

Intervals.icu has its own guides covering first-time setup and connections.

Useful starting points include:

The Intervals.icu forum also contains detailed guidance for individual platforms such as Garmin, Wahoo, COROS and others.

Montis does not replace those device connections.

Its role starts once your training data is available in Intervals.icu.

In short

1. Create your Intervals.icu account
2. Connect Garmin, Wahoo, COROS, Polar, Suunto, Zwift or your primary platform
3. Check that your activities appear correctly
4. Do not rely on Strava-only activities — Montis cannot analyse them because of Strava API restrictions
5. Check your athlete thresholds and zones
6. Connect Intervals.icu to Montis
7. Run your first Montis weekly report
8. Use Montis to analyse, question and plan your training

Intervals.icu stores and organises the training data. Montis interprets it and helps turn it into coaching decisions.

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