Version 2.7 closes the coach-athlete feedback loop. Athletes can now send their training data to coaches, import coach-built programs, and export custom exercises. Combined with the new analytics dashboard, coaches have everything they need to review performance and adjust programming.

Send data to your coach

The standout feature in 2.7. Athletes can export their training history as structured JSON and share it directly with a coach, AI tool, or anyone who wants to review their training.

What coaches receive: Sessions, exercises, sets, reps, weights (in both kg and lb), strain scores, volume totals, muscle group distribution, failure set data, and session duration. Pre-computed analytics are included, so coaches can review performance without doing manual calculations.

How it works:

  1. Open Intrvl and go to Data Management
  2. Select a date range (7, 14, 30 days, or custom up to 90 days)
  3. Tap "Send History" to export as JSON
  4. Share with your coach via email, messaging, or any file transfer method

Coaches can then import the file into the Intrvl Analytics dashboard for visual performance review with volume charts, strain trends, muscle distribution, and progressive overload tracking.

Why this matters: Coaches need data to adjust programming. Without data, adjustments are guesswork. Intrvl's export format gives coaches structured, complete training data without needing accounts, servers, or cloud syncing. Your data stays on your device until you choose to share it.

See the full History Export specification for technical details.

Build programs at intrvl.app/program-builder

You can now create custom workout programs directly at intrvl.app/program-builder and import them straight into the app. The builder gives you a web interface for designing multi-workout programs with proper structure — exercises, sets, reps, weights, rest periods, warm-up markers, and failure targets.

Once you've built a program, download the JSON file and import it into Intrvl. Your program loads with all the details intact, ready to train.

Why this matters: Creating programs on your phone is tedious. A proper web interface with validation, autocomplete, and proper form controls is faster and less error-prone. If you're running structured training blocks or working with a coach who sends you programs, this makes setup cleaner.

The builder supports the full v1.6 program schema, including set intent markers introduced in 2.6.1.

AI-compatible data format

The same export format that coaches use works with AI tools. Share your history export with ChatGPT, Claude, or any LLM alongside your training goals, and ask it to design your next program based on your actual data.

AI assistants can spot patterns you might miss: volume distribution, recovery trends, exercise selection gaps, and progressive overload consistency. Intrvl's structured format gives them the context to build programs that match your training capacity and habits.

See /llms.txt for technical documentation designed for AI assistants and developers.

Export your custom exercises

You can now export your custom exercise library as a JSON file. If you've built up a set of custom exercises — specific variations, equipment setups, or sport-specific movements — you can back them up, share them with training partners, or move them between devices.

Use cases:

The export includes exercise names, muscle group mappings, equipment requirements, and any custom metadata you've added. Import the file on another device or after a fresh install, and your exercise library is restored.

Muscle group filter pills

The exercise search screen now includes muscle group filter pills below the search bar. Tap a muscle group to filter exercises by primary muscle target. Tap again to include secondary muscles in the filter.

Why this matters: When you're mid-workout and need to add an exercise, scrolling through your entire exercise library or typing search terms is slower than it needs to be. Filter pills let you narrow the list in one tap — "Show me all chest exercises" — then pick from the filtered results.

Available on both the "Add Exercise" and "Edit Exercise" screens.

Weights view polish

The weights view has cleaner set labels (#1, #2 instead of "Set 1", "Set 2") and a new coloured accent bar on each exercise group for better visual separation.

Personal records are now highlighted with accent colour and a trophy icon, so they're easier to spot in your session history.

Workout timer fixes

The timer and workout state now persist correctly when switching tabs. Previously, switching from the timer tab to weights or dashboard could reset workout state or cause the completion screen to disappear. Fixed.

What changed:

If you're using Intrvl for interval training (introduced in 2.6), these fixes make multi-tab navigation more reliable.

Recalibrated strain zone thresholds

Strain zone thresholds have been recalibrated to reduce false "excessive" alerts for intermediate and advanced users.

Why this matters: Strain Score weights exercises by muscle group size and intensity, with failure sets costing more. The previous thresholds were conservative, which meant higher-volume training blocks or properly planned overreaching phases could trigger excessive strain warnings even when volume was appropriate.

The new thresholds allow more headroom for intermediate and advanced lifters running legitimate high-volume phases, whilst still flagging genuinely excessive loads that risk overtraining.

Other improvements

Get the update

Update from the App Store, then try intrvl.app/program-builder to build a custom program. Export your training history and review it in the analytics dashboard, or share it with your coach.

Questions? Contact info@intrvl.app.