Intervals Icu Api
Complete guide for accessing and managing training data with the intervals.icu API. Use when working with Intervals.icu athlete profiles, activities, workouts, events, wellness data, and training plan
Complete guide for accessing and managing training data with the intervals.icu API. Use when working with Intervals.icu athlete profiles, activities, workouts, events, wellness data, and training plan
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Comprehensive guide for interacting with the intervals.icu API to manage athlete training data, activities, workouts, and calendar events.
Get your Athlete ID and API Key from intervals.icu settings page.
# Using API Key header curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID
# Using Bearer token curl -H "Authorization: Bearer YOUR_ACCESS_TOKEN" \ https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID
Base URL:
https://intervals.icu/api/v1
Date Format: ISO-8601 (e.g.,
2024-01-15 or 2024-01-15T10:30:00)
Your unique identifier in Intervals.icu. Used in all API endpoints as
{id} path parameter.
/athlete/{id}/activities/athlete/{id}/eventsActivities and events can return different fields. Use the
fields query parameter to include/exclude specific data points for more efficient queries.
Retrieve all activities between two dates, sorted newest to oldest.
# Basic activity list curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&newest=2024-01-31"With limit
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&limit=10"Specific fields only (more efficient)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,start_date_local,type,distance,moving_time,icu_training_load"For specific activity type (Ride, Run, Swim, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&newest=2024-01-31" | jq '.[] | select(.type == "Ride")'
Use
fields parameter to combine activity data with contextual information:
# Power, HR, and load data curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=name,icu_weighted_avg_watts,average_heartrate,icu_training_load,icu_atl,icu_ctl"Include fatigue and fitness metrics
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,type,icu_training_load,icu_atl,icu_ctl,perceived_exertion"Combine power zones and zone times
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,distance,moving_time,icu_zone_times,icu_weighted_avg_watts"HR zones + intensity data
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,type,average_heartrate,max_heartrate,icu_hr_zone_times,trimp"
# Get activity by ID with all data curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/activity/ACTIVITY_ID"Get activity with intervals
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/activity/ACTIVITY_ID?intervals=true"
# Get activity streams as JSON curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.json"Get activity streams as CSV (includes time, power, heart_rate, cadence, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.csv"
--output activity_streams.csvGet specific stream types
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.json?types=watts,heart_rate,cadence"
Retrieve planned workouts, notes, and training targets from your calendar.
# Get all events in date range curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&newest=2024-02-29"Get with specific fields
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&newest=2024-02-29&fields=id,name,category,start_date_local,description"Filter by category (WORKOUT, NOTE, TARGET, FITNESS_DAYS, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&category=WORKOUT"Get workout targets for date range
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&category=TARGET"
# Get specific planned workout curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID"
Export planned workouts in various formats for your training device.
# Download as .zwo (Zwift format) curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.zwo" \ --output workout.zwoDownload as .mrc (TrainerRoad format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.mrc"
--output workout.mrcDownload as .erg (Wahoo format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.erg"
--output workout.ergDownload as .fit (Garmin format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.fit"
--output workout.fitDownload multiple workouts as zip
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/workouts.zip?oldest=2024-02-01&newest=2024-02-29&ext=zwo"
--output workouts.zip
Add a manually-logged activity to your training history.
# Basic manual activity curl -X POST \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '{ "name": "Morning Run", "type": "Run", "start_date_local": "2024-01-15T06:00:00", "distance": 10000, "moving_time": 3600, "description": "Easy morning run" }' \ https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manualWith power (cycling activity)
curl -X POST
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "name": "Indoor Zwift", "type": "Ride", "start_date_local": "2024-01-15T18:00:00", "moving_time": 3600, "icu_joules": 900000, "icu_weighted_avg_watts": 250, "average_heartrate": 155, "trainer": true }'
https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manualWith external ID (for syncing with external systems)
curl -X POST
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "name": "Strava Activity", "type": "Run", "start_date_local": "2024-01-15T07:00:00", "distance": 5000, "moving_time": 1800, "external_id": "strava_12345" }'
https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual
# Bulk create activities curl -X POST \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '[ { "name": "Monday Easy Run", "type": "Run", "start_date_local": "2024-01-15T06:00:00", "distance": 10000, "moving_time": 3600 }, { "name": "Tuesday Interval Ride", "type": "Ride", "start_date_local": "2024-01-16T18:00:00", "moving_time": 5400, "icu_weighted_avg_watts": 280 } ]' \ https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual/bulk
Add a scheduled workout to your calendar for future training.
# Basic planned workout curl -X POST \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '{ "name": "Vo2Max Intervals", "category": "WORKOUT", "start_date_local": "2024-02-15T18:00:00", "description": "6x 4min at 110% FTP with 3min recovery" }' \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"Planned workout with Intervals.icu format description
curl -X POST
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "name": "Sweet Spot Build", "category": "WORKOUT", "start_date_local": "2024-02-16T18:00:00", "description": "[Workout "Sweet Spot" "" Bike 300\n [SteadyState 600 88 92 ""]\n [SteadyState 600 88 92 ""]\n [SteadyState 600 88 92 ""]\n]" }'
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"Create workout from .zwo file contents
curl -X POST
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "name": "Zwift Structured Workout", "category": "WORKOUT", "start_date_local": "2024-02-17T19:00:00", "file_contents": "<Workout_Instruction version="1">\n<author></author>\n<name>My Workout</name>\n<description></description>\n<sportType>Bike</sportType>\n<tags></tags>\n<workout>\n<Warmup Duration="600" PowerLow="0.5" PowerHigh="0.75"/>\n<SteadyState Duration="1200" Power="0.85"/>\n</workout>\n</Workout_Instruction>" }'
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"
# Bulk create planned workouts curl -X POST \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '[ { "name": "Easy Spin", "category": "WORKOUT", "start_date_local": "2024-02-15T18:00:00", "description": "60min at 60-65% FTP" }, { "name": "Threshold Work", "category": "WORKOUT", "start_date_local": "2024-02-17T19:00:00", "description": "3x 10min at 95-105% FTP" }, { "name": "Long Run", "category": "WORKOUT", "start_date_local": "2024-02-18T07:00:00", "description": "90min easy run at conversational pace" } ]' \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/bulk?upsertOnUid=true&updatePlanApplied=true"
Set a specific training target for a date.
# Create power target curl -X POST \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '{ "name": "FTP Test Target", "category": "TARGET", "start_date_local": "2024-02-20T18:00:00", "description": "Target power: 300W" }' \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"Create duration target
curl -X POST
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "name": "Daily Volume Target", "category": "TARGET", "start_date_local": "2024-02-21T00:00:00", "description": "Target: 2 hours training" }'
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"
Modify an existing completed activity.
# Update activity notes and tags curl -X PUT \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '{ "name": "Recovery Ride - Updated", "description": "Felt great, good recovery", "commute": false }' \ https://intervals.icu/api/v1/activity/ACTIVITY_IDUpdate activity perceived exertion and feel
curl -X PUT
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "perceived_exertion": 7, "feel": 8, "description": "Good session, felt strong" }'
https://intervals.icu/api/v1/activity/ACTIVITY_ID
Modify a scheduled event on your calendar.
# Update workout details curl -X PUT \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '{ "name": "Modified VO2Max Session", "description": "8x 3min at 130% FTP with 2min recovery - UPDATED" }' \ https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_IDHide event from athlete view
curl -X PUT
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "hide_from_athlete": true }'
https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_IDPrevent athlete from editing event
curl -X PUT
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "athlete_cannot_edit": true }'
https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID
# Hide all workouts for a week curl -X PUT \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '{ "hide_from_athlete": true }' \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-15&newest=2024-02-22"
Track sleep, fatigue, resting HR, and other wellness metrics.
# Get wellness data for date range curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness?oldest=2024-01-01&newest=2024-01-31"Get wellness data as CSV
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness.csv?oldest=2024-01-01&newest=2024-01-31"
--output wellness.csvGet specific wellness fields
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness?oldest=2024-01-01&fields=id,sleep_secs,soreness,fatigue,resting_hr,notes"
Log wellness data for a specific date.
# Add sleep, HRV, and fatigue curl -X PUT \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '{ "id": "2024-01-15", "sleep_secs": 28800, "resting_hr": 52, "fatigue": 3, "soreness": 2 }' \ https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness/2024-01-15Add notes
curl -X PUT
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "id": "2024-01-15", "notes": "Great sleep, feeling recovered" }'
https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness/2024-01-15
# Update multiple wellness days at once curl -X PUT \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '[ { "id": "2024-01-15", "sleep_secs": 28800, "resting_hr": 52 }, { "id": "2024-01-16", "sleep_secs": 30600, "resting_hr": 50 }, { "id": "2024-01-17", "sleep_secs": 27000, "resting_hr": 54 } ]' \ https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness-bulk
Retrieve power zones, HR zones, and FTP settings for a sport.
# Get Ride settings curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride"Get Run settings
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Run"List all sport settings
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings"
Modify power zones, FTP, or HR zones.
# Update FTP and power zones curl -X PUT \ -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \ -H "Content-Type: application/json" \ -d '{ "ftp": 310, "power_zones": [0, 114, 152, 191, 229, 267, 310] }' \ "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride?recalcHrZones=false"Update LTHR and HR zones
curl -X PUT
-H "Authorization: ApiKey API_KEY:YOUR_API_KEY"
-H "Content-Type: application/json"
-d '{ "lthr": 165, "hr_zones": [0, 123, 142, 160, 178, 197, 220] }'
"https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride?recalcHrZones=true"
#!/bin/bashATHLETE_ID="YOUR_ATHLETE_ID" API_KEY="YOUR_API_KEY" DATE="2024-01-15"
1. Get completed activities
ACTIVITIES=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY"
"https://intervals.icu/api/v1/athlete/$ATHLETE_ID/activities?oldest=$DATE&newest=$DATE&fields=id,name,type,distance,icu_training_load")2. Get planned workouts for today
EVENTS=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY"
"https://intervals.icu/api/v1/athlete/$ATHLETE_ID/events?oldest=$DATE&newest=$DATE&category=WORKOUT")3. Get wellness data
WELLNESS=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY"
"https://intervals.icu/api/v1/athlete/$ATHLETE_ID/wellness/$DATE")echo "Activities: $ACTIVITIES" echo "Events: $EVENTS" echo "Wellness: $WELLNESS"
#!/bin/bashATHLETE_ID="YOUR_ATHLETE_ID" API_KEY="YOUR_API_KEY"
Define workouts for the week
WORKOUTS='[ { "name": "Monday - Easy Spin", "category": "WORKOUT", "start_date_local": "2024-02-19T18:00:00", "description": "60min at 60-65% FTP" }, { "name": "Tuesday - VO2Max", "category": "WORKOUT", "start_date_local": "2024-02-20T18:00:00", "description": "6x 4min at 110% FTP with 3min recovery" }, { "name": "Wednesday - Recovery", "category": "WORKOUT", "start_date_local": "2024-02-21T18:00:00", "description": "45min easy" }, { "name": "Thursday - Threshold", "category": "WORKOUT", "start_date_local": "2024-02-22T19:00:00", "description": "2x 15min at 95-105% FTP" }, { "name": "Friday - Rest Day", "category": "NOTE", "start_date_local": "2024-02-23T00:00:00", "description": "Rest and recovery" }, { "name": "Saturday - Long Ride", "category": "WORKOUT", "start_date_local": "2024-02-24T09:00:00", "description": "150min at Zone 2" }, { "name": "Sunday - Easy Recovery", "category": "WORKOUT", "start_date_local": "2024-02-25T10:00:00", "description": "60min easy spin" } ]'
Create all workouts at once
curl -X POST
-H "Authorization: ApiKey $ATHLETE_ID:$API_KEY"
-H "Content-Type: application/json"
-d "$WORKOUTS"
"https://intervals.icu/api/v1/athlete/$ATHLETE_ID/events/bulk?upsertOnUid=true&updatePlanApplied=true"
#!/bin/bashATHLETE_ID="YOUR_ATHLETE_ID" API_KEY="YOUR_API_KEY"
Get activities with load and zone data for the week
curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY"
"https://intervals.icu/api/v1/athlete/$ATHLETE_ID/activities?oldest=2024-01-08&newest=2024-01-14&fields=name,type,distance,icu_training_load,icu_zone_times,average_heartrate" |
jq '[.[] | {name: .name, load: .icu_training_load, zones: .icu_zone_times, hr: .average_heartrate}]'
Be respectful with API calls. Don't hammer the API with rapid successive requests.
Use the
fields parameter to request only the data you need. This improves performance and reduces payload size.
Always use ISO-8601 format:
YYYY-MM-DD or YYYY-MM-DDTHH:MM:SS
When creating events, use
upsertOnUid=true to update existing events with matching UIDs instead of creating duplicates.
Use
external_id when syncing data from other systems to avoid duplicates on re-sync.
For more detailed API information, see: API Access Forum Post
Check response headers for error details and rate limit information.
No automatic installation available. Please visit the source repository for installation instructions.
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