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Create a free account on intervals.icu.

1. In intervals.icu, go to Settings.
2. Next to Garmin Connect, tap Connect → sign in with your Garmin login → allow access.
3. While you're there, connect any other services you use: WHOOP, Polar, Oura, Zwift, Wahoo, COROS, Suunto …

1. Open intervals.icu/settings and scroll all the way down to Developer Settings.
2. Next to API key, tap Generate or View and copy it.

The key is like a password: only paste it into Train-Ray. The athlete ID (starts with “i”) is optional.

Train-Ray → Sources → paste the key under intervals.icu → Connect. Train-Ray immediately loads the last 12 months, then automatically fetches new data every morning.

Goals & plan → My goals → + New goal: choose a metric (weight, body fat, muscle mass, FTP, any test – or a free-form goal), then set the target value and target date. The starting value comes from your latest measurements.

• Examples: Body weight 76 kg by 30 June · Squat 140 kg (estimated 1RM) by year end · 5 km under 21:30 by April.
• A weight-loss goal sets your nutrition to the required pace (max. 1 % per week). A strength, running or FTP goal adds focus sessions to the weekly plan. The AI refers to it in every recommendation.
• On the Overview, “Your goals · on track?” shows progress, status and what's still needed per week. On Mondays you also get the update as a push notification.

1. Choose your main goal: performance, maintain fitness, lose weight, build muscle or health.
2. Tap up to 4 weaknesses and mark the most important one – or adopt the suggestions from tests and body analysis.
3. Enter your training days, hours per week and the day for the long session → Save.

Type the name into the search field, e.g. “ATHX St. Gallen” → Search. Train-Ray finds the date, format and categories and asks which one you're entering. Then choose the priority: A = season highlight with taper, B = important, C = treated as training.

Train-Ray suggests the week – tap Adjust on any day: train differently (e.g. a ride with a buddy), swap with another day, limited time only or rest day. With every week like this it becomes a fixed slot. Train-Ray reschedules missed hard sessions by itself.

• Zones: power, heart rate and pace targets in every session and in today's call.
• Working weights: strength sessions in the weekly plan with concrete weights, e.g. “Squat 4×5 @ 100 kg”.
• Fitness profile: every result is graded (beginner to elite, norms for men/women). The weakest areas appear as “What we're working on” – one click adds them to your goals.
• Goals: test goals measure their progress against your tests.
• AI: the daily recommendation and body analysis know your test results and levels.

Body → Upload: InBody report (PDF or photo) and body photos into the same field – Train-Ray recognises what it is, reads out the InBody values and sorts photos by pose. Enter weight, body fat and height alongside under Weight & height (scale and InBody data arrive automatically).

After every photo or InBody upload, the AI runs an overall analysis: estimated body fat, what's good, where the potential lies, progress since the first photo and the right training focus. Update it at any time with Run analysis again; earlier analyses stay in the history.

Under Body progress, measurements and photos sit side by side per date, plus the before/after comparison. Photos and files can be deleted directly, even a whole day.