If you choose to enable Intervals.icu integration, there is a lot of features which you are unlocking. In addition to getting calendaring and planning functionality, you can also get a “Week In Review” feature .
Go to Settings, and flick on the Connect to Intervals.icu switch. Once you’ve login, then you’re good to go.
By default, the app will only download the WOD (Workout Of the Day), but you can change that by enabling the “Download Entire Week” option.
The other options there is for
don’t mess with the recovery intervals when you press the +/- buttons
processing of outdoor rides as Power based Indoor rides and it will convert your outdoor ride coasting to a min % of FTP.
Do a “pull to refresh” within the Library Tab, within the PLAN segment at the top and it will sync the workouts from intervals calendar directly into the app.
Here’s a short video of how to activate this feature and doing the “pull to refresh” within the Library Tab of the App. (in the PLAN segment at the top)
We are now supporting Dropbox as our Cloud Storage of choice. (You can sign up for a Free Account and if you use this link w/ the referral, you(and I) will also automatically get I think 250mb extra storage – Link : Sign Up Dropbox w/ My Referral Link
Once you have signed up to Dropbox and has enabled Dropbox as a connected account, The Folder structure is automatically created (in Dropbox) after authentication is done so that no user-intervention is required. You can just drop your MRC/ERG (or FIT/TCX/GPX) files into the “workouts” folder and it will sync to the app.
Here is also a short video on how the Dropbox link works
With Dropbox enabled, you can upload your workout files and even your Outdoor activity files (whether you’ve ridden it before or just a GPX) and the app will automatically translate the activity either into
Ride as Power (Outdoor activity will be converted into a Power Based Workout with intervals of 60secs using the average power for that 60sec block)
Ride as Slope/Simulation. (Outdoor activity will be converted into a slope based workout where the data within the GPX/FIT/TCX file will be used to calculate the slope for each portion of the ride at between 50 – 100m increments. Take note that the app will attempt to calculate the average slope for each segment using the FIT file’s GPS/Altitude data and also smoothen it out to remove any kinks or erroneous GPS data.
When doing Ride as Slope / Simulation, you can also tune the Ascenders Feature as detailed in this post below.
The Core Body Temp data will be stored in the FIT file and uploaded together to intervals.icu (or your platform of choice. Depending on the platform 1, you may or may not need to use the THb field if the Core Temp field is not available)
We now support getting data from a Withings Scale.
This is how the interface looks like. (May change in the future). Automatic sync will only work w/ > iOS14. (It’s integrated w/ the refresh button in the intervals.icu week in review page)
You can also choose to import older Data via an option to “Import Past Dates”
Just to be transparent on how it works/why it’s done this way.
Garmin ONLY offers completed workout uploads to SELECT enterprise customers (Zwift / TrainerRoad / Tacx App / Rouvy). Even intervals.icu doesn’t have the permission to upload. (Additionally, last I heard couple years ago, was they want USD5000 for access)
I’ve also been looking for ways to get (completed) workout upload done. Cos Now, I’m dual recording because I want training load calculation and all the associated stuffs (not sure about VO2Max/Training Status) – However, dual recording doesn’t give me Speed / Distance etc. – I’ve even wanted to try re-broadcasting the speed data to the Garmin, but Garmin in all their expertise, decided to NOT allow private Bluetooth sensors access.
So after all that, I decided to find out how apps like RunGap does it. So, it seems like they are just faking themselves as users manually logging into GC, then Pressing the Upload Link, then proceeding to upload.
After quite a bit of work, finally managed to get it to work. Also managed to fake it such that you can also earn Garmin Badges :-p But there’s going to be a lot of Caveats…
I’ve also reworked some bits, so now these uploads will
Count your Training Load
Include your TSS Numbers (you need to ensure Intervals.Icu / The BreakAway: Indoor Training App has the correct & up-to-date FTP number as your Garmin Watch/HeadUnit
example – following an outdoor route Indoors.
IHere’s how it works from dcrainmaker. The Completed workout goes full circle from App → Garmin Connect Web → Garmin Connect Watch/HeadUnit → Garmin Connect Web to get the Training Load. (I think VO2Max also gets updated after it’s calculated by the watch/headunit
Here’s an article from dcrainmaker on how it works
I have to iterate that my goal is not to replace intervals.icu, but complement it further in addition to the app being able to control the trainer (while supporting PowerMatch / Slope Mode / FIT/GPX/TCX/MRC/ERG/JSON workouts / HR Target workouts / Ascenders Detection (something like Garmin’s ClimbPro or Karoo’s Climber) Dropbox / Strava / direct upload to intervals among others).
Below are screenshots of it if you have connected the App to Intervals.icu, you would see intervals.icu as a small draggable icon (which would disappear as soon as you start a new workout)
There’s virtually no user-configurations needed. (I pull most preferences directly from intervals.icu)
The Calendar section supports all workouts (if there are some unsupported ones, the app will ignore and pass it over – things like notes, holidays) and if there’s a workout graphic, it will also show that. (Same like intervals, it does not support displaying of completed workout Graphics)
You can see that the UI is more or less consistent w/ intervals.icu
Planned workouts and completed workouts are also paired, same as intervals and will have a small Intervals.icu logo, along with some summary metrics once completed. I’ve taken care that the values are consistent to what you see on intervals.icu. Workouts w/ the intervals.icu logo will also be tappable. Previously this will open up the intervals.icu website and/or Strava, but this is being expanded in the new release (more on this later)
Note: the small little calendar icon will be RED for today’s date and for the most part, will auto scroll to the current date (although the entire week’s workout will be shown)
Note2: Currently you can’t tap on a planned workout and have it opened directly to be executed on the trainer, you will still need to go to the LIBRARY tab to do that since the calendar supports all workouts.
Weekly Target is also supported & will auto load if exists.
Can also separate the charts into different sports and it’ll show the combined load etc for that day and the % compliance to the planned Load / Time (which is shown on the chart as the background overlay) – eg: Wed, completed load = 30, which is 85% of the planned load = 35)
There are 2 versions of Time in HR Zones, the 3 Zones and the normal 5++ zones. Again, these are either combined of all sports or individual sports based on user selection. (I’m contemplating if there’s a need to have 3 Zones for Power like there is for HR using Seiler’s zones)
Pie chart to show your completed activities distribution.
available charts:
PS: All this is only supported on iOS 14+++, so even my own iPad Mini 2 (circa 2013) which I’m using for this app isn’t even supported.
While the app already does support SLOPE Based Structured workout (using the workout builder from Intervals.icu), it’s not very intuitive due to the workout graphic isn’t able to show the target power for that particular slope based interval.
You can create a FULL SLOPE based structured workout. (with or w/o ramps)
eg: -1m 1% -10m ramp 2 – 5% -1m 1%
or even a mix ERG & SLOPE Mode -1m 50% ← ERG -10m 2% ← SLOPE -1m 50% ← ERG
Essentially, anything <= 10% Power will be SLOPE mode w/ the % value being sent to the trainer. Example Below. See how the workout graphic isn’t all that great?
Because in slope mode, you’re sending the desired SLOPE to the trainer (along w/ your user weight), the graphical look of the Structured workout will look weird as you can see above but it will execute those <= 10% Power as Slopes.
Now, we have changed the way automated ERG+RESIST workout works. It will now show the correct Workout Graphic and also change from ERG to RESIST mode automatically.
This is how the workout graphic is shown in the app.
This is the corresponding workout in the workout builder.
Here, I have coded this feature (Hack) to use the Interval Cues/Comments for users to input the desired SLOPE % for that particular interval.
This would be in the form like below. Note that you would need to use the “#” as delimiters.
#x.x% SLOPE#
Once you have this workout in intervals.icu, it would sync to the BreakAway: Indoor Training App.
Note: You can also (manually) specifically change from ERG Mode to RESIST Mode or vice versa anytime during your workout.
You can now create and execute Slope based Structured workouts created using Intervals.icu (using its Workout Builder) to automatically trigger between ERG Mode and SLOPE Mode without user intervention. (No meddling, no need to change anything. Just ride)
You can create a FULL SLOPE based structured workout. (with or w/o ramps)
eg: -1m 1% -10m ramp 2 – 5% -1m 1%
or even a mix ERG & SLOPE Mode -1m 50% ← ERG -10m 2% ← SLOPE -1m 50% ← ERG
essentially, anything <= 10% Power will be SLOPE mode w/ the % value being sent to the trainer.
Because in slope mode, you’re sending the desired SLOPE to the trainer (along w/ your user weight), the graphical look of the Structured workout will look weird as you can see above but it will execute those <= 10% Power as Slopes.
Ascenders is a climbing feature aimed at providing users who “ride outdoors, indoors” a way to Look ahead to the next upcoming climb and the approximate remaining distance to the top. (Karoo has their Climber, Garmin has ClimbPro) – I am calling mine “Ascender”
Basically what it does is it takes your FIT/TCX/GPX file (in slope mode), processes it and then classifies any climbs that it sees (some options user configurable).
The Algorithm is fully dependent on the altitude data from the original FIT/GPX/TCX file and knowing that barometric altimeters are also prone to weather patterns / GPS noise etc, there would invariably be some delay or errors. I also try to smoothen out the altitude and the resultant slope so it’s not too “spiky”.
eg: London, BoxHill.gpx climb Vue GPX Smoother (this is actually not as bad, some files I see spikes of 80% gradient)
Here are 2 screenshots of it. In the first screenshow, it will start to show distance to the next climb as you approach 300m to the climb, and then once you reach the climb, the chart will switch (zoom) to the climb itself. (user configurable) and the display will also show the Average Gradient of the entire climb (2.6%), distance of climb remaining (19.93km) and the remaining Altitude to climb (529m)
You can now choose between 6-10 data fields to be viewable at any one time across the 3 different Data Screens available.
Page1 and Page4 are essentially the same “Page1”, but it will auto switch between ERG Mode and SLOPE simulation mode. The key difference is that in Slope mode, default setup as “SLOPE” and “Elapsed Time” instead of “Target Power” and “Interval Remain Time”
Right now, there’s a total of ~40 different selectable fields (some of the field names are “different” due to trademark reasons so there’s alternative names in use, I’ve used the similar nomenclature as intervals.icu) for the 3 screens (page 1 / Page 2 / Page 3 – change screens by swiping left / right)
Take note that for iPhone Landscape mode, the 3rd row (in portrait) will be missing – largely due to space constraints. (especially for those with smaller phones like the iPhone SE )
BreakAway 
