Session Intensity Lab (SIL)
The SIL is Montis's forensic analysis environment for individual activities. It provides granular insights into exactly how a session was executed versus how it was designed.
Time In Zone (TIZ) & Histograms
Granular breakdowns of where you spent your energy across Power, Heart Rate, and Pace zones. Visual histograms allow you to see the exact distribution of effort.
W'bal (W Prime Balance)
Tracks the depletion and recovery of your anaerobic work capacity during high-intensity efforts, showing how close you came to total exhaustion during intervals.
Interval Visualizer
Overlays your actual heart rate and power data directly on top of the prescribed interval structure or detected lap splits to visualize execution accuracy.
Route Lab
Geospatial analysis of your activity path, elevation and grade. Tip: use Max map for a bigger window, and switch maps (Tracestrack, Standard, CyclOSM, Cycle or Terrain) for different views.
TEA (Terrain Execution Analysis)
Designed for runners in Route Lab, TEA analyses high-resolution activity data to show how effectively you handled the terrain throughout a run. It examines execution across climbs, runnable sections and descents, identifying where pacing, durability, fatigue, environmental conditions or terrain itself limited performance.
Rather than judging pace alone, TEA estimates how effectively your available fitness was converted into forward progress over the terrain encountered. It highlights efficient sections, costly terrain responses and the main limiter, then provides practical coaching guidance for improving future trail and hilly-run execution.
More: Terrain Execution Analysis (TEA) ·
Best Efforts
Automatically extracts your peak power and pace durations (e.g., Best 5min, Best 20min) achieved during the specific session.
Find an activity
The SIL activity list has a search box labelled Search or ID....
- Type to filter the loaded list by activity name or sport.
- Type an activity ID (with or without the leading "i", e.g.
i123456789) and press Enter to open that activity directly. - Type 3 or more characters of anything else and press Enter to search your whole Intervals.icu history. The hint ENTER will search entire vault shows when this is possible. You can also search by #tag.
Matches appear under Vault Search Results and follow the sport filter.
Compare activities
The Activity Compare Engine (ACE) puts up to 4 activities side by side.
- In the SIL activity list (or in Vault Search Results), tick the compare box on an activity row.
- Tick a second activity. The compare view opens on its own once 2 are picked.
- Add up to 4 in total. The list header shows COMPARE SYSTEM (n/4).
A ribbon at the top shows each picked activity, with its own remove button. Clear All starts again.
| Tab | What it shows |
|---|---|
| Key Stats | Date, type, duration, distance, training load (TSS), average, maximum and normalised power, average and maximum HR, and total work (kJ) |
| Power Curves | Best power across durations (only when an activity has power) |
| Pace Curves | Best pace across durations (runs, walks, hikes, skis, swims and trail activities) |
| Heart Rate | Heart rate compared |
| HR vs Power | How heart rate tracked power (only when there is power) |
| Repeatability | How well hard efforts were repeated |
| Intervals | The intervals of each activity side by side |
| AI Compare | An AI Coach comparison of all the picked activities |
Ask the AI Coach
Open an activity and choose the AI Coach tab, the last of the activity tabs. This opens the Session Intensity Lab AI Coach, a chat about that one session. Start with a suggestion or ask your own question:
- Analyse activity
- Show NDLI, WDRM, ISDM
- Show interval decoupling
- Show power to HR analysis
- Analyse Strava segments
- Analyse heart rate curve
The numbers come from the Montis engine and Intervals.icu. The AI Coach explains them and is told not to recalculate them.
Save to Performance Progression
You can save a session as an entry in Performance Progression from two places:
- The Performance Progression button at the top right once a session is open. On a phone only its icon shows.
- The Save Performance Progression Entry button on the Intervals tab.
Supporters and Subscribers can save entries. For Free members the button is greyed out. The Progression AI Coach analysis needs a subscription. See Performance Progression.
Selecting several segments
In Route Lab, tap a terrain segment, then tap Add to Selection on several segments (for example a whole climb) to see their totals and averages together. Remove from Selection takes it out again. This works for rides as well as runs. The same map on the Race Readiness dashboard offers it for an event course when the course analysis has segments. See Terrain Execution Analysis (TEA).
AI key and usage
The SIL AI Coach and AI Compare follow the usual rules. Subscribers use the shared Montis AI key up to their monthly allowance. Everyone else uses their own Gemini key.
The Z-Score Engine
We don't look at raw numbers in isolation. Every metric is compared against your personal rolling 30-day baseline. A Z-score indicates how many standard deviations today's value is from your normal average.
- Normal Range (-1.0 to +1.0): Expected variation. Train as planned.
- Stress Range (±1.0 to ±1.5): System stress. Consider a recovery ride, and don't stack high-intensity days unless planned.
- Overload Range (> ±1.5): Significant deviation. Rest consideration recommended.
Open it
Click any completed activity on the Dashboard Micro horizon, the Calendar horizon or in the SIL history list. You can also open it from the activities you picked in Activity Compare.