Guide

Set up Trie

Trie sits between your AI coach and your watch. intervals.icu is the bridge: it sends planned workouts to Garmin and brings back your activities, sleep and HRV. About ten minutes, once.

1

Connect intervals.icu

Required
  1. Make a free accountSign up at intervals.icu with the same email you train with.
  2. Link your GarminIn intervals.icu open Settings → Connections → Garmin Connect and connect. Turn on activities and wellness download, and upload of planned workouts.
  3. Copy your athlete IDIt starts with an i, like i123456. You'll see it on intervals.icu Settings under Developer Settings, and in the address bar on your profile.
  4. Create an API keySame place: Developer Settings → API Key → Generate. Copy it. Treat it like a password.
  5. Paste both into TrieOpen Settings → Connections, paste the athlete ID and key, tap Save & check. A green Active means you're in, and Trie pulls your last four months.

Your key is encrypted before it's stored and only used to talk to intervals.icu for you. Remove it any time in Settings.

2

Get workouts on your watch

  1. Import a plan in TriePlan → Import, then “Import & send to watch”. Trie creates each session in your intervals.icu calendar with heart-rate targets.
  2. intervals.icu forwards to GarminWith planned-workout upload on, sessions appear in your Garmin Connect calendar within a minute or two.
  3. Sync the watchOpen Garmin Connect on your phone so the watch syncs. Today's session shows under Training → Calendar (or as today's suggested workout).

Changing a workout in Trie updates it on the watch. Deleting it in Trie removes it there too.

3

Sleep, HRV and resting HR

  1. Connect your wearable to intervals.icuGarmin wellness comes in with the Garmin link. Other straps and rings (Amazfit/Zepp for the Helio strap, Oura, Whoop, Polar and more) each have their own switch under Settings → Connections in intervals.icu.
  2. Wear it overnightTrie reads what intervals.icu stores as wellness. The first full night shows up the next morning on Today and Body.
  3. Set your sleep goalIn Settings → Sleep goal. It's the lime tick on the sleep dial.

Before you've slept, a strap may report a daytime resting HR. Trie uses the last complete night for its recovery call.

4

Zones and targets

  1. Set your heart-rate zones in intervals.icuSettings → Sport Settings: enter threshold HR (LTHR) and max HR for Run, Ride and Swim. Trie copies the zones on every sync.
  2. Pick how targets are sentIn Trie Settings → Workout targets. Bike and run default to HR, which works without a power meter or pace setup.
  3. Pace or power instead?Run pace needs a threshold pace in intervals.icu; bike power needs an FTP. Switching resends upcoming workouts.
5

Plans from your AI

  1. Season firstPlan → Import → “Copy season instructions”. Paste into your AI with your race, date, weekly hours and history. Import the file it writes: race, phases and weekly load appear under Plan → Season.
  2. Then week by week“Copy week instructions”, paste with the season context, and import the week. Trie checks every line before anything is sent.
  3. Close the loopAt the end of the week: Plan → Export → “Copy for AI”. It carries planned vs done, load and recovery so the next week adapts.

Files can be YAML, JSON or CSV. Errors point to the exact line so you can ask the AI to fix it.

6

Put Trie on your phone

  1. iPhoneOpen Trie in Safari → Share → Add to Home Screen.
  2. AndroidOpen Trie in Chrome → ⋮ menu → Add to home screen (or Install app).
  3. Stay signed inSessions last 60 days and renew while you use the app.
7

Garmin personal API key

Optional
  1. Only if you have oneGarmin issues personal API keys for read-only access to your own data. Trie works fully without it: intervals.icu carries everything.
  2. Add it with its expiryPaste it in Settings → Connections and set the expiry date Garmin gave you. Check again shows whether Garmin still accepts it.
?

If something's off

“Key rejected”
Generate a new API key in intervals.icu and paste it again. Old keys stop working when you make a new one.
“Athlete not found”
The ID needs the leading i, e.g. i123456.
Workout isn't on the watch
Check it says Sent on Plan. Then confirm planned-workout upload is on in intervals.icu's Garmin connection, and sync the watch.
No sleep or HRV
Make sure your wearable is connected for wellness in intervals.icu and has data there for last night.
Need an invite?
Trie is invite-only for now. Ask whoever sent you the link for a code.
Join with an inviteSign in