Training plans · guide
How your training plan works
From purchase to your first session on your Garmin, Wahoo, COROS, Suunto or in Zwift: here’s every step. Allow about 10 minutes. There’s nothing to install – your browser is all you need.
Stage 1 · In the shop
Choose your plan and order
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Step 1
Choose a plan
Filter by sport, goal and level. Each plan page shows you the volume, weekly structure and how intensity is guided – so you can see whether you train by power, pace or heart rate and which values you’ll need.
Go to training plans -
Step 2
Order
Add the plan to your basket and pay with PayPal, card and more (via Stripe) or bank transfer. You don’t need an account – as a guest, you simply enter your email address. You pay once; there’s no subscription.
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Step 3
Get your access link
You’ll receive the email “Your training plan is ready” with the button “Open training plan”. With PayPal and card payments, it usually arrives straight away; with bank transfer, as soon as we’ve received the money. We’ll send your invoice in a separate email.
No email? Check your spam folder.
Stage 2 · In the Aspect App
Open your plan and make it your own
The Aspect App runs in your browser – on your smartphone, tablet or computer. There you’ll find every session with its structure, intervals and your personal target ranges.
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Open your plan
Tap “Open training plan” in the email. Your plan opens directly in the Aspect App – no installation, no login – and you see the complete plan straight away.
The link is yours alone. Please don’t share it.
The access link opens your plan, even without an account. -
Create a free account
With a free Aspect account, your plan is always to hand and you unlock everything else: personal target ranges, moving sessions and transferring to your watch.
- Choose “Sign up for free” at the top of the plan page. Ideally, use the same email address as for your order (or sign in with Google).
- Confirm your registration via the link in the confirmation email and log in.
- Done: the plan is automatically saved in your account under “My plans”.
Already have an account with a different email address? Log in, open the access link and tap “Add to my account”.
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Enter your values
Under “Make the plan your own”, tap “Enter your values” next to “Your values”. You’ll only see the values your plan uses, for example FTP, threshold HR, threshold pace or CSS.
Once you tap “Save & back to plan”, every session shows your personal power, pace and heart rate ranges instead of percentages.
Don’t know your values yet? Here’s what to do.
Only the values your plan needs. Then it’s straight back to the plan. -
Choose your start date and get going
Under “Start date”, choose the Monday on which week 1 begins. From then on, your plan shows real dates. Tap a session to see its structure, intervals and target ranges.
If a day doesn’t work, move the session within its week: by drag and drop on a computer, or via the menu (menu) on the session on a smartphone. “Reset week” restores the original order.
If you send the plan to Intervals.icu (next stage), the app takes the start Monday from there.
Every week at a glance, with key sessions highlighted.
Stage 3 · Optional & free
On your watch & bike computer with Intervals.icu
Intervals.icu (opens an external site) is a free, independent training platform. The Aspect App adds your plan to the calendar there as structured workouts, and Intervals.icu sends them on to Garmin, Wahoo, COROS, Suunto or Zwift. You do everything you need in one place: the “Intervals.icu” window of your plan.
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Open the Intervals.icu window
Tap “Intervals.icu” at the top of your plan. Alternatively, use “Set up” under “On your device”. The window then guides you through every step.
The button always shows you the current status, for example “Not connected”, “Check target values” or “In calendar” once everything is done.
The Intervals.icu button at the top of your plan. -
Connect account
Tap “Connect Intervals.icu” and log in to Intervals.icu. If you don’t have an account yet, you can create one there for free in a minute. Then confirm access to your calendar and your sport settings.
Intervals.icu then takes you straight back to your plan, and the window opens again.
Only what you select yourself is changed in Intervals.icu. What the app can access
Step 1 in the window: connect your account. -
Match your target values
Your device calculates the target ranges from the values stored in Intervals.icu. The app compares them with your plan. If they match, the step is done straight away.
If a value is missing or differs, you see both side by side and decide: “Use plan”, “Use Intervals.icu” or “Don’t change”. Then tap “Match values” and you’re done.
You see any differences straight away and decide for each value yourself. -
Send your plan
Under “Plan to your calendar”, tap “Send plan”, choose your start Monday and check the preview with all weeks and sessions.
With “Transfer entries”, the complete plan lands in your Intervals.icu calendar. Entries before today are skipped, and duplicate entries never occur.
Choose your start Monday, check the preview, send. -
Pair your device in Intervals.icu once only
To get the sessions onto your watch or bike computer, connect your device in Intervals.icu once:
- Open Intervals.icu (opens an external site)
- Settings → Connections
- Connect Garmin Connect, Wahoo, COROS, Suunto or Zwift
- Switch on “Upload planned workouts”
Most devices receive roughly the next 7 days at a time; the complete plan is in the Intervals.icu calendar. For Hammerhead Karoo, set up the connection in your Hammerhead account. Zwift uses the FTP and 5K time from your Zwift profile.
All set up: three green ticks.
Stage 4 · In training
When everyday life gets in the way
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Move sessions
If you move a session in the Aspect App, Intervals.icu updates automatically. It also works the other way round, as long as the session stays within its plan week.
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Update your values
New test, better values? Enter them via “Change values” in your plan, then match them in the Intervals.icu window under “Match target values”. It only takes one click.
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Start later
With “Reschedule” in the Intervals.icu window, you choose a new start Monday. The sessions are moved without any duplicate entries.
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See what you’ve done optional
If you enable “Show completed sessions” in the Intervals.icu window, your plan shows what you’ve completed and how closely the duration matched.
Under “Download” in your plan, you’ll find the plan as a printable PDF and the bike and run workouts as training files (ZIP, e.g. FIT for Garmin and other devices, or ZWO for Zwift).
Questions & answers
Frequently asked questions
Do I need an account in the Aspect App?
Not to view it – the access link also works without an account. For your personal values, moving sessions and transferring via Intervals.icu, you need a free Aspect account. If you sign up with the same email address you used to order, the plan will automatically be under “My plans” once you log in.
Do I need to install an app?
No. The Aspect App runs in your browser – on your smartphone, tablet or computer. Tip: bookmark “My plans” or add it to your home screen.
I haven’t received an email with the access link.
Please check your spam folder first. With bank transfer, the link only arrives once we’ve received your payment (usually 1 to 2 working days); with PayPal and card payments, it normally arrives straight away. If you have an Aspect account with the same email address, you’ll also find the plan under “My plans” after logging in. Otherwise, email us at coaching@aspect-sports.com with your order number.
I don’t know my values yet.
No problem: without values, the plan shows intensity as a percentage or as a training zone. How to find your FTP, threshold HR, threshold pace or CSS is explained on your plan’s shop page under “Your training thresholds” and in the plan PDF. As soon as you enter your values, the plan converts all targets for you.
Does Intervals.icu cost anything?
No. A free Intervals.icu account is all you need for the transfer. You don’t need the optional Intervals.icu supporter subscription.
Which watches and bike computers work?
Via Intervals.icu, sessions reach Garmin, Wahoo, COROS, Suunto and Zwift, among others; for Hammerhead Karoo, set up the connection in your Hammerhead account. Polar and TrainerRoad aren’t supported directly, and the Apple Watch only via third-party apps. Strength sessions only show their title on the watch – you’ll find the exercises in the Aspect App. Which sessions of your plan arrive where is shown on the plan’s shop page under “Your plan on your watch”.
What does the Aspect App access in Intervals.icu?
Your calendar (adding, moving and removing sessions; your own entries remain untouched) and your sport settings, so that your target values can be matched. Only what you select is changed there. Optionally, you can allow it to read your activities (date, duration and distance only) so that your plan shows what you’ve completed. You can disconnect at any time in your Aspect profile.
I’d like to start later or reschedule.
In your plan’s Intervals.icu window, choose a new start Monday under “Reschedule”. The sessions are moved without any duplicate entries. If just one day doesn’t work, move the session within its week in the plan view. Intervals.icu updates automatically.
My values have improved. What now?
Enter the new values in the Aspect App (“Change values” in your plan), then open “Intervals.icu” at the top: the “Match target values” step shows the difference, and one click transfers it. Sessions already sent to your device may still contain the old values until Intervals.icu sends them again.
Still have a question? Email us at coaching@aspect-sports.com.
Ready for your plan?
Training plans by Aspect Endurance Coaching. Use them in the Aspect App and, via Intervals.icu, directly on your watch.