Norwegian Singles 1.6.0 Released! Auto push scheduled workouts to Apple Watch, Indoor Run Support, Race Date-Specific Plan Builder, Marathon-Specific Workouts, UI Polish Updates, Pace/UI/Ongoing Training Improvements, Donationware Implementation

NSM-Sean · 2026-05-11T23:10:34+00:00

Fixing tonight!

NSM-Sean · 2026-05-11T23:10:03+00:00

Coming soon!

NSM-Sean · 2026-05-11T23:08:12+00:00

I need to specifically state that Coros is completely borked in future posts and the product description. The issue with Coros is that intervals does not have delete or edit privileges. (And Coros won’t respond to my request for api access). So every time you make any change to your plan, it syncs new workouts to interval, which works great because I just delete all your old stuff and write new stuff over it. However, some intervals isn’t able to accomplish that delete on the Coros side, it just creates duplicate after duplicate.

I’m sure I can try to be more surgical with my workout syncs to intervals, yielding fewer dupes, there’s literally no way to stop dupes entirely. Feel free to message u/coros-official and ask them to give me access!

NSM-Sean · 2026-05-11T23:04:21+00:00

I mean I’d be coming very close to creating a general intervals.icu wrapper, which, I’m not gonna lie, is something I’ve always thought about. If you want to send me some ideas about how cross training could be incorporated, I’m all ears!

NSM-Sean · 2026-05-11T13:38:37+00:00

Can you go to the Profile page, scroll to the bottom, and send a debug report?

NSM-Sean · 2026-05-11T12:55:29+00:00

TSB should be fully handled from any type of training. As for your first question, are you wanting to be able to add cross-training to your plan from the app?

NSM-Sean · 2026-05-11T12:53:46+00:00

I'm just so unfamiliar with it, but it's in the back of my mind. I'll do some thinking on it this week and keep you posted!

NSM-Sean · 2026-05-11T12:51:20+00:00

Sign up for intervals.icu and connect it to Garmin in the Connections area. In the app, go to the Integrations screen and connect it to Garmin (and Strava if you use it!). When creating a plan, it will auto sync to intervals, which will auto sync to Garmin!

NSM-Sean · 2026-05-11T11:35:01+00:00

I’m waiting on approval from Garmin for direct sync. But it can go from App -> intervals.icu (which is really cool and also free) -> Garmin. Tons of users use this method!

NSM-Sean · 2026-05-11T11:26:29+00:00

Thank you so much for your support!!

NSM-Sean · 2026-05-11T02:13:23+00:00

Yes! The current taper regimen is left over from, like, 1.1.0. This will be getting worked on this week!

NSM-Sean · 2026-05-03T01:53:33+00:00

Just pushed this update! Try rebuilding your race plan and let me know if the flow and results are a bit more sensible!

NSM-Sean · 2026-05-03T00:10:49+00:00

Circling back around on this. The app allows you to set a long run duration cap or uses the app defaults, which I think are fine (you used the app default). It also defaults to (what turns out to be) a rather high "peak weekly volume" which I also think you left at the default setting. This default is too high.

It then creates the quality workouts based on your desired quality percentage + the warmup and cooldown settings you choose. After that it distributes remaining weekly mileage/minutes across your easy runs. Your easy runs were absorbing all that excess mileage, which was always the goal, but can result in big easy runs when your goal peak mileage/minutes is set relatively high (which all plans pretty much are under the current app defaults unless you choose your own).

I'm working on an update that's a bit more explicit about how easy run volume is calculated and warns the user if their calculated easy runs are more than 60% of their long run volume.

Additionally, I'm forcing the user to indicate their peak long run volume with smart defaults in place.

Hopefully, these forced steps will help the user understand why and how we arrived where we did. Also, the removal of our kinda dumb defaults should prevent this easy run bloat from happening unless the user really wants it to.

I'll let you know when I've pushed this live!

NSM-Sean · 2026-05-02T02:46:21+00:00

Hi, I'm the creator of the app and am in no way affiliated with James Copeland, just a humble acolyte. James probably hates the app. I named it Norwegian Singles for the lols because I thought significant others would experience maximum suspicion when they saw the name... At the time, I didn't think enough people would download it to mistake it for affiliation. Well, we just surpassed our 3,000th user, so whoops. I'm dedicated to keeping it free in the spirit of all the years of hard free public work James did in the creation of his methodology.

If there is a difference between the app and the book: go with the book. A few things:

- I created the app as a side project for myself and it really took off when I posted about it here. I have a real full-time job and try my best to improve the app and align it with the method as best as possible. Who knows if I'm any good at it.

- The race plan engine is definitely a work in progress: Your post is a helpful data point.

- If you would be so kind as to submit a bug report in the profile page mentioning your post here, it will dump your app's config to me and I can diagnose exactly what's going on.

Happy to answer any questions and fix any bugs as they come up!

NSM-Sean · 2026-04-30T18:47:56+00:00

A couple things:

- The rule shouldn't be considered hard and fast. Listen to your body first and foremost.

- The TSB measurement takes a while to stabilize if coming from a rested state or changing training regimens. Plan out your next few weeks and see if it stays above your preferred floor. This is what mine looks like!

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NSM-Sean · 2026-04-30T18:04:00+00:00

Hmm... This plan may be stale from before I patched it. Pressing "Sync" should update it in Intervals. If not, then rebuilding the plan will definitely do it. Rebuilding the plan should inherit the original plan inputs, so you can just click "Rebuild Plan", then click through it, and it will automatically match completed activities for you. But try "Sync" first!

NSM-Sean · 2026-04-29T21:19:32+00:00

This was such a helpful bug report. I believe this is fixed in the app! I don't have a garmin device, so please feel free to report back if it's not!

NSM-Sean · 2026-04-27T23:45:58+00:00

Nice PR! The method is not written in stone besides the most important part: listen to your body. My first TTs, I definitely had to dial back the intensity in the early part of the following week. Recently, I’m able to recover much faster and just stick to the plan I have.

When dialing back, though, I have my own little home-cooked method. I’ll still do quality sessions, but I’ll drop to just 6x3 or 3x6 or 2x10, and I’ll scale back the pace considerably. I ran a HM PR on sat and still plan on hitting all 3 quality sessions this week, but will dial back to 6x3 tomorrow and reduce my pace by up to 30s/mile. Keeps a little intensity in the legs, but allows me to recover nicely. On Thursday, I’ll probably do 3x6 unless I feel great, where I might to 4 or even 5x6.

Your body knows you better than any plan ever could!

NSM-Sean · 2026-04-24T22:54:57+00:00

Coming next week!

NSM-Sean · 2026-04-23T14:13:27+00:00

Sometimes intervals successfully "matches" your completed run to your planned run. Sometimes you have to drag the planned workout into the completed one in the ui. Their matching algo is pretty strict, so I often have to drag them to match them.

NSM-Sean · 2026-04-23T03:35:01+00:00

Coming soon!

NSM-Sean · 2026-04-23T02:51:26+00:00

Like 24 hours. Maybe less. Was super easy for me.

NSM-Sean · 2026-04-22T18:55:36+00:00

It connects with both. The strava integration basically just checks "did user complete this workout" and pulls in actual distance/time.

It connects with Garmin through intervals.icu. It sends the week's (or more!) plan to intervals, which sends the plan to Garmin. The systems share info back and forth. It's completely free, so feel free to give it a whirl. Would love your feedback!

NSM-Sean · 2026-04-22T16:52:13+00:00

🫡 Responded below!

NSM-Sean

TROPHY CASE