Your training plan, straight onto your Garmin, Zwift and Wahoo
A training plan is only worth something if you actually ride it. Lean Race Plan sends every planned session to your head unit and your indoor trainer as a structured workout — with the right watt target for every interval. No exporting, no files to move around, no copying intervals into a workout builder.
Change your plan and your device follows. Move Tuesday's intervals to Thursday and they are on Thursday. Ask your AI assistant to make the week easier and your trainer knows before you do.
The chain, end to end
What makes this different from a PDF plan or a static calendar is that every link stays connected. Your AI assistant edits the plan, the plan is the single source of truth, and the device gets whatever the plan says right now.
All three links are free. The Pro AI Coach is the “batteries included” option if you would rather not bring your own AI.
How to set it up
Create your plan
Answer a few questions about your FTP, weekly hours and goal event. You get a full periodised plan with watt targets and calorie targets for every day.
Connect Intervals.icu
One click in Settings. Intervals.icu is the bridge to your devices — a free account, no API keys to copy, and you never have to open it again.
Link your device
Pick Garmin, Zwift or Wahoo on Intervals.icu and switch on workout upload. Your planned sessions appear there as structured workouts, warm-up and intervals included.
Change anything, anytime
Move a session, swap a workout, let your AI assistant rewrite the week — your device follows within seconds. Rest days and finished workouts stay off your calendar.
What a synced workout looks like
Targets go across as a percentage of your FTP, so they stay correct the moment your fitness changes. Warm-ups and cool-downs are ramps; interval blocks hold a steady target instead of drifting upwards. Repeats are grouped so your head unit shows the session the way you would describe it out loud.
Rest days never appear on your device, and a workout you have already ridden is left alone — your calendar stays a plan for what is still to come, not a duplicate of your training history.
Build a plan and put it on your bike
Answer a few questions and get a full periodised plan with watt and calorie targets. Connecting your device takes another minute — and costs nothing.
Generate your training plan →Frequently Asked Questions
Does this cost anything?
No. Device sync is part of the free plan, together with Strava sync and the Claude & ChatGPT connector. Pro (€6/month) adds the AI Coach and the Smart Calorie Tracker, but you do not need it to get your workouts onto your device.
Why do I need an Intervals.icu account?
Intervals.icu already maintains the connections to Garmin Connect, Zwift and Wahoo. Rather than rebuild those integrations, Lean Race Plan pushes your planned workouts to your Intervals.icu calendar and Intervals passes them on to your device. Creating the account is free and takes under a minute.
What exactly arrives on my device?
A structured workout: the warm-up ramp, every interval with its watt target, the recoveries between them and the cool-down — as percentages of your FTP, so the targets stay correct when your fitness changes. Repeated blocks are grouped, so a session shows as "4x" on your head unit instead of a wall of steps.
What happens when I change my plan?
The sync compares your plan with what is on your calendar and only sends what actually changed. Move a workout to another day and it moves. Delete it and it disappears. Regenerate your whole plan and the calendar is replaced. Workouts you have already ridden are left untouched.
How far ahead does it sync?
Lean Race Plan keeps the next six weeks of your plan on your Intervals.icu calendar, and the window moves forward every day. Your device only sees the next seven days of that: Garmin, Zwift and Wahoo each pull a rolling week. That is by design on their side, and it is enough. The session you are about to ride is always there and always current.
What about MyWhoosh?
MyWhoosh can now pull planned workouts from Intervals.icu too (since MyWhoosh 5), so your synced sessions can show up there as well. We have not fully tested that path yet, which is why Garmin, Zwift and Wahoo remain the platforms we stand behind. The .zwo download always works as a fallback.
Can I still export .zwo or .fit files?
Yes. Every workout can still be downloaded as a .zwo file for Zwift or MyWhoosh, or a .fit file for your Garmin. The sync just means you rarely need to.