Personalized cycling.
Your familiar setup.
A skilled AI cycling coach that turns your history, Wellness, profile and goals into an evolving four-week direction. After setup, your workouts are published through Intervals.icu to your supported connected apps and devices. Data and workout support depend on each connection.
A coach with context.
A plan with a purpose.
A useful cycling coach needs more than a target for tomorrow. It needs to understand the rider behind the numbers: the riding you have been doing, your current experience, the days you can train, your session limits and the goal you want to work toward. Marco55 brings these inputs together in a dedicated AI coaching workflow.
Your activity history is the starting point. Frequency, duration and recorded performance help establish the training you are accustomed to. Where the connected records contain power and heart-rate information, those signals add detail. As new rides arrive, the picture develops. Here, learning means continually using your updated records and profile to inform analysis and planning.
The result is structured cycling with a clear role for each session, progression across the building phase and recovery within the cycle. The skill is in connecting the pieces: meaningful training, realistic time commitments and continuity from one week to the next.
Three weeks to build. One week to recover.
Your cycling plan has a four-week direction: three building weeks followed by a recovery week. Building is a planned progression relative to your starting point, available time and recent training. Recovery is part of that progression: a deliberate reduction in training demand, creating space before the next cycle.
- Week 1
Establish
Begin from your current profile and recent activity.
- Week 2
Develop
Continue the build with purposeful, structured sessions.
- Week 3
Consolidate
Complete the building phase within your training limits.
- Week 4
Recover
Reduce demand as a planned part of the cycle.
The four-week direction and the weekly delivery work together. Marco55 publishes the upcoming week on its recurring planning schedule, using the latest available information. That keeps the next sessions connected to what you actually did, rather than treating a month-old calendar as a fixed instruction.
Life changes.
The training direction stays in view.
A busy week, a different goal or a change in available training time should become useful planning information. Keep your profile current and let completed rides supply the record of what actually happened. Marco55 uses updated inputs at the next scheduled planning step, while retaining the broader build-and-recovery direction.
This is an evolving plan, with progression tied to your circumstances. Your available days and maximum session duration remain practical boundaries. Wellness and recent activity provide additional context for understanding the week; an isolated number does not tell the whole story.
Know your target.
Let the trainer manage resistance.
In a structured cycling workout, each interval has a target. With a compatible training app, controllable smart trainer and ERG mode enabled, your app adjusts resistance to help you hold the prescribed power. When the next interval begins, the target changes and the trainer responds. You can focus on steady pedalling and the session in front of you.
Power targets depend on your FTP setting in your training app. Keeping that setting current helps the prescribed percentages translate into appropriate targets. In normal ERG intervals, a steady cadence and a suitable fixed gear usually work well; constantly changing gears is not the purpose of ERG. Some tests or workout steps use different control behavior, so follow the instructions shown in your training app.
Marco55 supplies the personal planning, Intervals.icu provides the workout bridge, and your supported app or device runs the session. Provider subscriptions and required equipment are separate. The pictured Zwift setup is one example.
The ride matters.
So does the day around it.
A completed ride records an effort. Sleep, resting heart rate, available HRV and the pattern of recent activity add context around that effort. Marco55 brings those records together to help explain what has changed, what is consistent and what deserves attention.
Ongoing insights and recommendations help you follow the pattern over time. Unusual readings can be surfaced for attention, with the available data and its limits in view. This gives you a more complete conversation around training than workout totals alone.
Your training continues.
Marco55 keeps working.
Complete your account, authorize the connections and finish your Wellness and training profiles. From then on, Marco55 runs a recurring cycle in the background. You do not need to request each analysis, rebuild each week or routinely move workout files between services.
Collect
New activity and available Wellness records arrive through your authorized Intervals.icu connection.
Understand
Marco55 updates its view of your training history, personal context and recent patterns.
Plan
Your cycling coach prepares the next scheduled training week within the four-week direction.
Deliver
Planned sessions are published through Intervals.icu to supported connected apps and devices, where workout sync is available. Your workouts are waiting when it is time to train.
Train, let your connected devices record the activity, and return to your next session. The collection, analysis and planning loop continues without routine intervention. Keep your service authorizations active and update your profile when your goals or availability change; those updates inform the next scheduled planning cycle.
Experience the whole cycle.
Including the recovery week.
A few days can show you an interface. Four weeks let you experience the rhythm of a personal cycling plan: three weeks of building and one week of recovery, with Wellness and activity analysis alongside it.
Your 28-day pilot starts when your profile is complete. That gives you a full four-week window to follow the plan, see the automatic workflow in practice and judge how Marco55 fits your routine.
Wellness + your chosen AI coach.
Your Wellness picture and your training plan belong in the same conversation. Marco55 brings ongoing insights, activity analysis and a personal cycling or running/walking coach into one membership. Choose the aerobic sport you want to focus on; your Wellness context stays alongside it.
The value is in the complete service: a profile-based plan, a recurring review of new information, clear explanations and workouts delivered through your connected services. One product brings these pieces together at an accessible membership price, with monthly and annual options and a long 28-day pilot to experience the workflow.
Cycling questions.
Do I need to operate the system every week?
Once accounts, connections and profiles are complete, the recurring data, analysis and planning workflow runs automatically. You train; connected services exchange the records and planned sessions. Keep connections authorized and update your profile when circumstances change.
Do I receive a fixed four-week block all at once?
The plan follows a four-week build-and-recovery direction. Upcoming workouts are published on the weekly planning schedule so later weeks can use newer activity and profile information.
Which apps and devices can I use?
Intervals.icu is the bridge. Use its supported activity sources and workout destinations. Marco55 publishes your plan there; onward delivery depends on your connected service, sport, device and permissions. No particular training brand is required.
What does the pilot let me experience?
The 28-day pilot begins after profile completion, providing a full four-week window for three building weeks and a recovery week, plus the ongoing Wellness and automatic workflow.
Can I use ERG with any trainer?
Automatic resistance requires a compatible controllable smart trainer. Check compatibility with your training app and keep your FTP current. Device capabilities affect the experience.
Give your next ride a direction.
Set your profile, connect your training services, and explore your personal plan.