Connections: what comes in and what goes out

A connection saves you the manual work. You finish a run, your watch syncs, and soon the workout is in TriCoo. The load is counted and the plan has taken it into account. In the morning the next session from your plan is already on your watch, and the watch guides you through each interval. Overnight resting heart rate and HRV help show how well you've recovered.

You don't have to connect anything. TriCoo computes all the numbers itself; a service only delivers the data. You can upload a workout as a file, or mark it done and rate the effort. More in Data and connections.

Below, services are grouped by how they connect. The What comes in column is what TriCoo takes from the service. The What goes out column is what TriCoo sends to it. Resting HR, HRV and sleep show how you've recovered. HRV is heart rate variability.

Directly#

In TriCoo, open Settings, go to Connections and tap Connect next to the service.

The plan goes to your watch's calendar. In the morning you open the session on the watch, and it guides you through the intervals with pace, power or heart rate targets.

Resting HR, HRV and sleep from COROS come in only if you give a separate consent for them on the COROS card.

Polar doesn't accept plans from other services, so nothing goes out to it.

WHOOP sends only a summary of each workout, such as duration and average heart rate. It has no second-by-second recording.

Fitbit and Pixel Watch connect through Google Health. Only resting HR and HRV come from there. Bring workouts from these watches through Strava or as a file. When you sign in, Google may warn that the app isn't verified. That means Google hasn't reviewed TriCoo yet.

intervals.icu receives your plan and your thresholds. The thresholds are needed so that power and pace targets reach your watch with the right numbers.

Strava doesn't accept plans. Instead, we add a short note to the workout description on Strava: what the plan was and how it went. You can turn it off in your profile. From Russia the Strava connection page may not open. In that case, connect intervals.icu.

Through intervals.icu#

TriCoo doesn't connect these watches and apps directly. Connect them to intervals.icu, and connect intervals.icu to TriCoo. The steps are in Connecting via intervals.icu.

intervals.icu itself sends the plan to these apps and watches. TriCoo puts the sessions into its calendar, and intervals.icu passes them on. So what arrives and when depends on intervals.icu and on the device. Suunto takes the plan on watches with SuuntoPlus Guides. Huawei takes only runs, one at a time.

In Zwift, MyWhoosh and Rouvy, power goes out as a percentage of FTP, your power threshold. Keep FTP the same in TriCoo and in the trainer app. Say your FTP is 250 watts in TriCoo and 220 in Zwift. A 90 percent interval will then show up in Zwift as 198 watts instead of 225. TriCoo writes your FTP to intervals.icu on its own. Without intervals.icu a ride can go into Zwift and MyWhoosh as a file, see A trainer workout as a file.

Connect your watch to intervals.icu directly, without Strava in between. A workout that reached intervals.icu from Strava comes to us without any metrics. Strava's rules require that.

Through Strava or as a file#

These watches and apps have no link to TriCoo or to intervals.icu. But they can send workouts to Strava or save them as a file. Connect Strava to TriCoo and the workouts will come from there. If Strava doesn't open, upload the file.

TriCoo can't send the plan to these devices. Check it in TriCoo and follow the description. A ride can go into WattAttack as a file, see A trainer workout as a file.

For Apple Watch there are bridge apps that copy workouts from the Health app to intervals.icu. We haven't tested them.

Not yet#

The Oura ring doesn't connect yet. Neither does TrainingPeaks: it isn't taking new partners right now.

A file from any watch#

Almost any watch or app can save a workout as a FIT, TCX or GPX file. You can upload that file on the Activities page. It's a handy way to bring over your history or add a workout that didn't arrive anywhere. FIT is the most complete format: only FIT has pool lengths and stroke counts. If the same workout has already come from another service, you won't get a second copy.

Which route to choose#

If your watch is in the first table, connect it directly. That leaves fewer links in the chain that could break.

intervals.icu is handy when you have several devices. Say you run with a Suunto watch and ride Zwift in winter. Connect both to intervals.icu and intervals.icu to TriCoo, and everything comes from one place.

You can connect the same device two ways, for example your watch directly and through intervals.icu. The workout won't be doubled: TriCoo merges the records into one. How that works is in Data and connections.