intervals-icu

# Intervals.icu API Skill

Comprehensive guide for interacting with the intervals.icu API to manage athlete training data, activities, workouts, and calendar events.

## Authentication

### API Key Method

Get your Athlete ID and API Key from [intervals.icu settings page](https://intervals.icu/settings).

```bash
# Using API Key header
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID
```

### Bearer Token Method (OAuth)

```bash
# Using Bearer token
curl -H "Authorization: Bearer YOUR_ACCESS_TOKEN" \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID
```

**Base URL:** `https://intervals.icu/api/v1`

**Date Format:** ISO-8601 (e.g., `2024-01-15` or `2024-01-15T10:30:00`)

---

## Core Concepts

### Athlete ID

Your unique identifier in Intervals.icu. Used in all API endpoints as `{id}` path parameter.

### Activities vs Events

- **Activities**: Completed workouts with actual data (GPS, power, HR). Retrieved from `/athlete/{id}/activities`
- **Events**: Planned workouts on your calendar. Retrieved from `/athlete/{id}/events`

### Data Fields

Activities and events can return different fields. Use the `fields` query parameter to include/exclude specific data points for more efficient queries.

---

## Getting Activities (Completed Workouts)

### List Activities for Date Range

Retrieve all activities between two dates, sorted newest to oldest.

```bash
# Basic activity list
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&newest=2024-01-31"

# With limit
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&limit=10"

# Specific fields only (more efficient)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,start_date_local,type,distance,moving_time,icu_training_load"

# For specific activity type (Ride, Run, Swim, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&newest=2024-01-31" | jq '.[] | select(.type == "Ride")'
```

### Combine Activities with External Data

Use `fields` parameter to combine activity data with contextual information:

```bash
# Power, HR, and load data
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=name,icu_weighted_avg_watts,average_heartrate,icu_training_load,icu_atl,icu_ctl"

# Include fatigue and fitness metrics
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,type,icu_training_load,icu_atl,icu_ctl,perceived_exertion"

# Combine power zones and zone times
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,distance,moving_time,icu_zone_times,icu_weighted_avg_watts"

# HR zones + intensity data
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities?oldest=2024-01-01&fields=id,name,type,average_heartrate,max_heartrate,icu_hr_zone_times,trimp"
```

### Get Single Activity with Full Details

```bash
# Get activity by ID with all data
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID"

# Get activity with intervals
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID?intervals=true"
```

### Export Activity Streams (CSV or JSON)

```bash
# Get activity streams as JSON
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.json"

# Get activity streams as CSV (includes time, power, heart_rate, cadence, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.csv" \
  --output activity_streams.csv

# Get specific stream types
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/activity/ACTIVITY_ID/streams.json?types=watts,heart_rate,cadence"
```

---

## Calendar & Planned Workouts

### List Calendar Events (Planned Workouts)

Retrieve planned workouts, notes, and training targets from your calendar.

```bash
# Get all events in date range
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&newest=2024-02-29"

# Get with specific fields
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&newest=2024-02-29&fields=id,name,category,start_date_local,description"

# Filter by category (WORKOUT, NOTE, TARGET, FITNESS_DAYS, etc.)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&category=WORKOUT"

# Get workout targets for date range
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-01&category=TARGET"
```

### Get Single Event Details

```bash
# Get specific planned workout
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID"
```

### Download Planned Workout File

Export planned workouts in various formats for your training device.

```bash
# Download as .zwo (Zwift format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.zwo" \
  --output workout.zwo

# Download as .mrc (TrainerRoad format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.mrc" \
  --output workout.mrc

# Download as .erg (Wahoo format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.erg" \
  --output workout.erg

# Download as .fit (Garmin format)
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID/download.fit" \
  --output workout.fit

# Download multiple workouts as zip
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/workouts.zip?oldest=2024-02-01&newest=2024-02-29&ext=zwo" \
  --output workouts.zip
```

---

## Creating & Writing Data

### Create Manual Activity

Add a manually-logged activity to your training history.

```bash
# Basic manual activity
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Morning Run",
    "type": "Run",
    "start_date_local": "2024-01-15T06:00:00",
    "distance": 10000,
    "moving_time": 3600,
    "description": "Easy morning run"
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual

# With power (cycling activity)
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Indoor Zwift",
    "type": "Ride",
    "start_date_local": "2024-01-15T18:00:00",
    "moving_time": 3600,
    "icu_joules": 900000,
    "icu_weighted_avg_watts": 250,
    "average_heartrate": 155,
    "trainer": true
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual

# With external ID (for syncing with external systems)
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Strava Activity",
    "type": "Run",
    "start_date_local": "2024-01-15T07:00:00",
    "distance": 5000,
    "moving_time": 1800,
    "external_id": "strava_12345"
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual
```

### Create Multiple Activities (Bulk)

```bash
# Bulk create activities
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '[
    {
      "name": "Monday Easy Run",
      "type": "Run",
      "start_date_local": "2024-01-15T06:00:00",
      "distance": 10000,
      "moving_time": 3600
    },
    {
      "name": "Tuesday Interval Ride",
      "type": "Ride",
      "start_date_local": "2024-01-16T18:00:00",
      "moving_time": 5400,
      "icu_weighted_avg_watts": 280
    }
  ]' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/activities/manual/bulk
```

### Create Planned Workout (Event on Calendar)

Add a scheduled workout to your calendar for future training.

```bash
# Basic planned workout
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Vo2Max Intervals",
    "category": "WORKOUT",
    "start_date_local": "2024-02-15T18:00:00",
    "description": "6x 4min at 110% FTP with 3min recovery"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"

# Planned workout with Intervals.icu format description
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Sweet Spot Build",
    "category": "WORKOUT",
    "start_date_local": "2024-02-16T18:00:00",
    "description": "[Workout \"Sweet Spot\" \"\" Bike 300\n  [SteadyState 600 88 92 \"\"]\n  [SteadyState 600 88 92 \"\"]\n  [SteadyState 600 88 92 \"\"]\n]"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"

# Create workout from .zwo file contents
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Zwift Structured Workout",
    "category": "WORKOUT",
    "start_date_local": "2024-02-17T19:00:00",
    "file_contents": "<Workout_Instruction version=\"1\">\n<author></author>\n<name>My Workout</name>\n<description></description>\n<sportType>Bike</sportType>\n<tags></tags>\n<workout>\n<Warmup Duration=\"600\" PowerLow=\"0.5\" PowerHigh=\"0.75\"/>\n<SteadyState Duration=\"1200\" Power=\"0.85\"/>\n</workout>\n</Workout_Instruction>"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"
```

### Create Multiple Events (Bulk)

```bash
# Bulk create planned workouts
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '[
    {
      "name": "Easy Spin",
      "category": "WORKOUT",
      "start_date_local": "2024-02-15T18:00:00",
      "description": "60min at 60-65% FTP"
    },
    {
      "name": "Threshold Work",
      "category": "WORKOUT",
      "start_date_local": "2024-02-17T19:00:00",
      "description": "3x 10min at 95-105% FTP"
    },
    {
      "name": "Long Run",
      "category": "WORKOUT",
      "start_date_local": "2024-02-18T07:00:00",
      "description": "90min easy run at conversational pace"
    }
  ]' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/bulk?upsertOnUid=true&updatePlanApplied=true"
```

### Create Training Target (Goal for Date)

Set a specific training target for a date.

```bash
# Create power target
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "FTP Test Target",
    "category": "TARGET",
    "start_date_local": "2024-02-20T18:00:00",
    "description": "Target power: 300W"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"

# Create duration target
curl -X POST \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Daily Volume Target",
    "category": "TARGET",
    "start_date_local": "2024-02-21T00:00:00",
    "description": "Target: 2 hours training"
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?upsertOnUid=true"
```

---

## Updating Data

### Update Activity

Modify an existing completed activity.

```bash
# Update activity notes and tags
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Recovery Ride - Updated",
    "description": "Felt great, good recovery",
    "commute": false
  }' \
  https://intervals.icu/api/v1/activity/ACTIVITY_ID

# Update activity perceived exertion and feel
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "perceived_exertion": 7,
    "feel": 8,
    "description": "Good session, felt strong"
  }' \
  https://intervals.icu/api/v1/activity/ACTIVITY_ID
```

### Update Planned Workout (Event)

Modify a scheduled event on your calendar.

```bash
# Update workout details
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "name": "Modified VO2Max Session",
    "description": "8x 3min at 130% FTP with 2min recovery - UPDATED"
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID

# Hide event from athlete view
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "hide_from_athlete": true
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID

# Prevent athlete from editing event
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "athlete_cannot_edit": true
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events/EVENT_ID
```

### Update Multiple Events (Date Range)

```bash
# Hide all workouts for a week
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "hide_from_athlete": true
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/events?oldest=2024-02-15&newest=2024-02-22"
```

---

## Wellness & Recovery Data

### Get Wellness Records

Track sleep, fatigue, resting HR, and other wellness metrics.

```bash
# Get wellness data for date range
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness?oldest=2024-01-01&newest=2024-01-31"

# Get wellness data as CSV
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness.csv?oldest=2024-01-01&newest=2024-01-31" \
  --output wellness.csv

# Get specific wellness fields
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness?oldest=2024-01-01&fields=id,sleep_secs,soreness,fatigue,resting_hr,notes"
```

### Update Wellness Record

Log wellness data for a specific date.

```bash
# Add sleep, HRV, and fatigue
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "id": "2024-01-15",
    "sleep_secs": 28800,
    "resting_hr": 52,
    "fatigue": 3,
    "soreness": 2
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness/2024-01-15

# Add notes
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "id": "2024-01-15",
    "notes": "Great sleep, feeling recovered"
  }' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness/2024-01-15
```

### Bulk Update Wellness Records

```bash
# Update multiple wellness days at once
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '[
    {
      "id": "2024-01-15",
      "sleep_secs": 28800,
      "resting_hr": 52
    },
    {
      "id": "2024-01-16",
      "sleep_secs": 30600,
      "resting_hr": 50
    },
    {
      "id": "2024-01-17",
      "sleep_secs": 27000,
      "resting_hr": 54
    }
  ]' \
  https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/wellness-bulk
```

---

## Sport Settings & Zones

### Get Sport Settings

Retrieve power zones, HR zones, and FTP settings for a sport.

```bash
# Get Ride settings
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride"

# Get Run settings
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Run"

# List all sport settings
curl -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings"
```

### Update Sport Settings

Modify power zones, FTP, or HR zones.

```bash
# Update FTP and power zones
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "ftp": 310,
    "power_zones": [0, 114, 152, 191, 229, 267, 310]
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride?recalcHrZones=false"

# Update LTHR and HR zones
curl -X PUT \
  -H "Authorization: ApiKey API_KEY:YOUR_API_KEY" \
  -H "Content-Type: application/json" \
  -d '{
    "lthr": 165,
    "hr_zones": [0, 123, 142, 160, 178, 197, 220]
  }' \
  "https://intervals.icu/api/v1/athlete/YOUR_ATHLETE_ID/sport-settings/Ride?recalcHrZones=true"
```

---

## Common Use Cases

### Workflow: Sync Training Data with External System

```bash
#!/bin/bash

ATHLETE_ID="YOUR_ATHLETE_ID"
API_KEY="YOUR_API_KEY"
DATE="2024-01-15"

# 1. Get completed activities
ACTIVITIES=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/activities?oldest=$DATE&newest=$DATE&fields=id,name,type,distance,icu_training_load")

# 2. Get planned workouts for today
EVENTS=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/events?oldest=$DATE&newest=$DATE&category=WORKOUT")

# 3. Get wellness data
WELLNESS=$(curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/wellness/$DATE")

echo "Activities: $ACTIVITIES"
echo "Events: $EVENTS"
echo "Wellness: $WELLNESS"
```

### Workflow: Create Weekly Training Plan

```bash
#!/bin/bash

ATHLETE_ID="YOUR_ATHLETE_ID"
API_KEY="YOUR_API_KEY"

# Define workouts for the week
WORKOUTS='[
  {
    "name": "Monday - Easy Spin",
    "category": "WORKOUT",
    "start_date_local": "2024-02-19T18:00:00",
    "description": "60min at 60-65% FTP"
  },
  {
    "name": "Tuesday - VO2Max",
    "category": "WORKOUT",
    "start_date_local": "2024-02-20T18:00:00",
    "description": "6x 4min at 110% FTP with 3min recovery"
  },
  {
    "name": "Wednesday - Recovery",
    "category": "WORKOUT",
    "start_date_local": "2024-02-21T18:00:00",
    "description": "45min easy"
  },
  {
    "name": "Thursday - Threshold",
    "category": "WORKOUT",
    "start_date_local": "2024-02-22T19:00:00",
    "description": "2x 15min at 95-105% FTP"
  },
  {
    "name": "Friday - Rest Day",
    "category": "NOTE",
    "start_date_local": "2024-02-23T00:00:00",
    "description": "Rest and recovery"
  },
  {
    "name": "Saturday - Long Ride",
    "category": "WORKOUT",
    "start_date_local": "2024-02-24T09:00:00",
    "description": "150min at Zone 2"
  },
  {
    "name": "Sunday - Easy Recovery",
    "category": "WORKOUT",
    "start_date_local": "2024-02-25T10:00:00",
    "description": "60min easy spin"
  }
]'

# Create all workouts at once
curl -X POST \
  -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  -H "Content-Type: application/json" \
  -d "$WORKOUTS" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/events/bulk?upsertOnUid=true&updatePlanApplied=true"
```

### Workflow: Analyze Week Data

```bash
#!/bin/bash

ATHLETE_ID="YOUR_ATHLETE_ID"
API_KEY="YOUR_API_KEY"

# Get activities with load and zone data for the week
curl -s -H "Authorization: ApiKey $ATHLETE_ID:$API_KEY" \
  "https://intervals.icu/api/v1/athlete/$ATHLETE_ID/activities?oldest=2024-01-08&newest=2024-01-14&fields=name,type,distance,icu_training_load,icu_zone_times,average_heartrate" | \
  jq '[.[] | {name: .name, load: .icu_training_load, zones: .icu_zone_times, hr: .average_heartrate}]'
```

---

## Important Notes

### Rate Limiting

Be respectful with API calls. Don't hammer the API with rapid successive requests.

### Field Selection

Use the `fields` parameter to request only the data you need. This improves performance and reduces payload size.

### Date Formats

Always use ISO-8601 format: `YYYY-MM-DD` or `YYYY-MM-DDTHH:MM:SS`

### Upsert Parameter

When creating events, use `upsertOnUid=true` to update existing events with matching UIDs instead of creating duplicates.

### External IDs

Use `external_id` when syncing data from other systems to avoid duplicates on re-sync.

### Forum Discussion

For more detailed API information, see: [API Access Forum Post](https://forum.intervals.icu/t/api-access-to-intervals-icu/609)

---

## Response Status Codes

- **200**: Success
- **201**: Created successfully (activities, events)
- **400**: Bad request (invalid parameters)
- **401**: Unauthorized (invalid API key or token)
- **404**: Not found (invalid IDs)
- **429**: Rate limited (too many requests)
- **500**: Server error

Check response headers for error details and rate limit information.