diff --git a/rowers/forms.py b/rowers/forms.py
index 506f900f..44469278 100644
--- a/rowers/forms.py
+++ b/rowers/forms.py
@@ -103,6 +103,7 @@ class InstantPlanSelectForm(forms.Form):
         initial=timezone.now()+datetime.timedelta(days=21),
         widget=AdminDateWidget(),  # format='%Y-%m-%d'),
         label='End Date')
+    plan_past_days = forms.BooleanField(initial=False, required=False, label='Insert sessions for the past')
     target = forms.ChoiceField(required=False)
     datechoice = forms.ChoiceField(choices=datechoices, initial='enddate', label='Plan by target, start or end date',
                                    widget=forms.RadioSelect)
diff --git a/rowers/integrations/intervals.py b/rowers/integrations/intervals.py
index 66fdb0d5..042b5eff 100644
--- a/rowers/integrations/intervals.py
+++ b/rowers/integrations/intervals.py
@@ -65,7 +65,7 @@ class IntervalsIntegration(SyncIntegration):
             'base_url': 'https://intervals.icu/api/v1/',
             'grant_type': 'refresh_token',
             'headers': headers,
-            'scope': 'ACTIVITY:WRITE, LIBRARY:READ',
+            'scope': 'ACTIVITY:WRITE, LIBRARY:READ, CALENDAR:WRITE',
         }
 
     def get_token(self, code, *args, **kwargs):
@@ -315,5 +315,130 @@ class IntervalsIntegration(SyncIntegration):
     def token_refresh(self, *args, **kwargs):
         return super(IntervalsIntegration, self).token_refresh(*args, **kwargs)
 
+    def get_plannedsessions_list(self, *args, **kwargs):
+        _ = self.open()
+        r = self.rower
+
+        headers = {
+            'Authorization': 'Bearer ' + r.intervals_token,
+        }
+
+        # first get the folders - we need the folder id for the next call
+        oldest = (timezone.now() - timedelta(days=30)).strftime('%Y-%m-%d')
+        newest = (timezone.now() + timedelta(days=30)).strftime('%Y-%m-%d')
+        url = self.oauth_data['base_url'] + 'athlete/0/events' #'?category=WORKOUT'
+        url += '?oldest=' + oldest + '&newest=' + newest
+        response = requests.get(url, headers=headers)
+        if response.status_code != 200:
+            return []
+
+        data = response.json()
+
+        return data
+        
+    def get_plannedsession(self, id, *args, **kwargs):
+        _ = self.open()
+        r = self.rower
+
+        url = self.oauth_data['base_url'] + 'athlete/0/events/' + str(id)
+        headers = {
+            'Authorization': 'Bearer ' + r.intervals_token,
+        }
+        response = requests.get(url, headers=headers)
+
+        if response.status_code != 200:
+            dologging('intervals.icu.log', response.text)
+            return 0
+
+        data = response.json()
+
+        # get file from athlete/0/events/{id}/downloadfit
+        if data['category'] == 'WORKOUT':
+            url = self.oauth_data['base_url'] + 'athlete/0/events/' + str(id) + '/downloadfit'
+            response = requests.get(url, headers=headers)
+            if response.status_code != 200:
+                dologging('intervals.icu.log', response.text)
+                return 0
+
+            filename = 'planned_' + str(id) + '.fit'
+            filename2 = 'media/planned_' + str(id) + '.fit'
+            with open(filename2, 'wb') as f:
+                f.write(response.content)
+
+            data['fitfile'] = filename
+
+
+        return data
+
+    def plannedsession_create(self, ps, *args, **kwargs):
+        _ = self.open()
+        r = self.rower
+
+        headers = {
+            'Authorization': 'Bearer ' + r.intervals_token,
+        }
+
+        stepstext = ps.steps_intervals()
+
+        category = 'WORKOUT'
+        startdate = ps.preferreddate.strftime('%Y-%m-%dT%H:%M:%S')
+        enddate = ps.preferreddate.strftime('%Y-%m-%d') + 'T23:59:59'
+        if ps.sessiontype == 'cycletarget':
+            category = 'TARGET'
+            startdate = ps.startdate.strftime('%Y-%m-%dT%H:%M:%S')
+            enddate = ps.enddate.strftime('%Y-%m-%d') + 'T23:59:59'
+
+        data = {
+            "start_date_local": startdate,
+            "type": mytypes.intervalsmapping[ps.sessionsport],
+            "category": category,
+            "end_date_local": enddate,
+            "name": ps.name,
+            "description": stepstext,
+            "indoor": ps.sessionsport in mytypes.ergtypes,
+        }
+
+        if ps.sessiontype == 'cycletarget':
+            if ps.sessionmode == 'time':
+                data['time_target'] = ps.sessionvalue*60
+            elif ps.sessionmode == 'distance':
+                data['distance_target'] = ps.sessionvalue
+            elif ps.sessionmode == 'rScore':
+                data['load_target'] = ps.sessionvalue
+            elif ps.sessionmode == 'Trimp':
+                data['load_target'] = ps.sessionvalue/2. 
+
+        url = self.oauth_data['base_url'] + 'athlete/0/events'
+        response = requests.post(url, headers=headers, json=data)
+
+        if response.status_code != 200:
+            dologging('intervals.icu.log', response.text)
+            return 0
+
+        data = response.json()
+        id = data['id']
+        ps.intervals_icu_id = id
+        ps.save()
+
+        return id
     
-    
+    def plannedsession_delete(self, ps, *args, **kwargs):
+        _ = self.open()
+        r = self.rower
+
+        headers = {
+            'Authorization': 'Bearer ' + r.intervals_token,
+        }
+
+        url = self.oauth_data['base_url'] + 'athlete/0/events/' + str(ps.intervals_icu_id)
+
+        response = requests.delete(url, headers=headers)
+
+        if response.status_code != 200:
+            dologging('intervals.icu.log', response.text)
+            return 0
+
+        ps.intervals_icu_id = None
+        ps.save()
+
+        return 1
diff --git a/rowers/models.py b/rowers/models.py
index c67ad31c..b19622bc 100644
--- a/rowers/models.py
+++ b/rowers/models.py
@@ -5,7 +5,8 @@ from rowers.courseutils import coordinate_in_path
 from rowers.utils import (
     # workflowleftpanel, workflowmiddlepanel,
     defaultleft, defaultmiddle, landingpages, landingpages2,
-    steps_read_fit, steps_write_fit, ps_dict_order, uniqify
+    steps_read_fit, steps_write_fit, steps_read_intervals, ps_dict_order, uniqify,
+    dologging
 )
 from rowers.metrics import axlabels
 from rowers.utils import geo_distance, move_one_meter
@@ -1174,6 +1175,7 @@ class Rower(models.Model):
     c2_auto_import = models.BooleanField(default=False)
     intervals_auto_export = models.BooleanField(default=False)
     intervals_auto_import = models.BooleanField(default=False)
+    intervals_delete_plannedsession = models.BooleanField(default=False, verbose_name="Deleting planned session deletes it on intervals.icu")
     intervals_resample_to_1s = models.BooleanField(default=False, verbose_name='Resample to 1s on export')
     sporttrackstoken = models.CharField(
         default='', max_length=200, blank=True, null=True)
@@ -1246,6 +1248,7 @@ class Rower(models.Model):
     intervals_token = models.CharField(
         default='', max_length=200, blank=True, null=True)
     intervals_owner_id = models.CharField(default='', max_length=200,blank=True, null=True)
+
     
     privacychoices = (
         ('visible', 'Visible'),
@@ -1998,6 +2001,27 @@ class TrainingPlan(models.Model):
 
         return stri
 
+    def delete(self, *args, **kwargs):
+        delete_sessions = kwargs.pop('delete_sessions', False)
+        delete_all_sessions = kwargs.pop('delete_all_sessions', False)
+        if delete_sessions:
+            sessions = PlannedSession.objects.filter(from_plan=self).exclude(
+                sessiontype__in=['race','indoorrace']
+            )
+            for s in sessions:
+                s.delete()
+
+        if delete_all_sessions:
+            sessions = PlannedSession.objects.filter(
+                startdate__gte=self.startdate,enddate__lte=self.enddate,manager=self.manager.user
+            ).exclude(
+                sessiontype__in=['race','indoorrace']
+            )
+            for s in sessions:
+                s.delete()
+
+        super().delete(*args, **kwargs)
+
     def save(self, *args, **kwargs):
         manager = self.manager
         if not can_add_plan(manager.user):  # pragma: no cover
@@ -2675,9 +2699,15 @@ class PlannedSessionStep(models.Model):
 
     targettypes = (
         ("Speed", "Speed"),
+        ("SpeedLap", "SpeedLap"),
         ("HeartRate", "HeartRate"),
+        ("HeartRateLap", "HeartRateLap"),
         ("Cadence", "Cadence"),
-        ("Power", "Power")
+        ("CadenceLap", "CadenceLap"),
+        ("Power", "Power"),
+        ("PowerLap", "PowerLap"),
+        ("Distance", "Distance"),
+        ("Duration", "Duration"),
     )
 
     manager = models.ForeignKey(User, null=True, on_delete=models.CASCADE)
@@ -2815,8 +2845,9 @@ class PlannedSession(models.Model):
         ('None', None),
     )
 
-    manager = models.ForeignKey(User, on_delete=models.PROTECT)
+    manager = models.ForeignKey(User, on_delete=models.CASCADE)
     rojabo_id = models.BigIntegerField(default=0,blank=True)
+    intervals_icu_id = models.CharField(default=None, blank=True, null=True, max_length=50)
     course = models.ForeignKey(GeoCourse, blank=True, null=True,
                                verbose_name='OTW Course', on_delete=models.SET_NULL)
 
@@ -2895,6 +2926,8 @@ class PlannedSession(models.Model):
     garmin_schedule_id = models.BigIntegerField(default=0)
 
     tags = TaggableManager(blank=True)
+    
+    from_plan = models.ForeignKey(TrainingPlan, on_delete=models.SET_NULL, null=True, blank=True)
 
     def __str__(self):
 
@@ -2918,6 +2951,23 @@ class PlannedSession(models.Model):
 
         self.save()
 
+    def steps_intervals(self, *args, **kwargs):
+        s = steps_read_intervals(settings.MEDIA_ROOT+'/'+self.fitfile.name)
+        return s
+
+    def delete(self, *args, **kwargs):
+        r = self.manager.rower
+        if self.intervals_icu_id and r.intervals_delete_plannedsession:
+            headers = {
+                'Authorization': 'Bearer '+ r.intervals_token
+            }
+            url = 'https://intervals.icu/api/v1/athlete/0/events/'+str(self.intervals_icu_id)
+            response = requests.delete(url, headers=headers)
+            if response.status_code != 200:
+                dologging('intervals.icu.log', response.text)
+
+        super(PlannedSession, self).delete(*args, **kwargs)
+
     def save(self, *args, **kwargs):
         if self.sessionvalue <= 0:  # pragma: no cover
             self.sessionvalue = 1
@@ -3156,7 +3206,7 @@ class VirtualRace(PlannedSession):
 class RaceLogo(models.Model):
     filename = models.CharField(default='', max_length=150)
     creationdatetime = models.DateTimeField()
-    user = models.ForeignKey(User, on_delete=models.PROTECT)
+    user = models.ForeignKey(User, on_delete=models.CASCADE)
     width = models.IntegerField(default=1200)
     height = models.IntegerField(default=600)
     race = models.ManyToManyField(VirtualRace, related_name='logos')
@@ -4594,6 +4644,7 @@ class RowerExportForm(ModelForm):
             'rp3_auto_import',
             'intervals_auto_import',
             'intervals_auto_export',
+            'intervals_delete_plannedsession',
             'intervals_resample_to_1s',
             'imports_are_private'
         ]
@@ -4622,6 +4673,7 @@ class RowerExportFormIntervals(ModelForm):
             'intervals_auto_import',
             'intervals_auto_export',
             'intervals_resample_to_1s',
+            'intervals_delete_plannedsession',
         ]
 
 class RowerExportFormGarmin(ModelForm):
diff --git a/rowers/plannedsessions.py b/rowers/plannedsessions.py
index 1918d750..7cadd5d7 100644
--- a/rowers/plannedsessions.py
+++ b/rowers/plannedsessions.py
@@ -9,7 +9,7 @@ from rowers.models import (
 from rowers.tasks import (
     handle_sendemail_raceregistration, handle_sendemail_racesubmission
 )
-from rowers.tasks import handle_check_race_course
+from rowers.tasks import handle_check_race_course, create_sessions_from_json_async
 from iso8601 import ParseError
 import iso8601
 import rowers.courses as courses
@@ -1068,40 +1068,48 @@ def get_workouts_session(r, ps):
 
     return ws
 
-def create_sessions_from_json(plansteps, rower, startdate, manager, planbyrscore=False):
+def create_sessions_from_json(plansteps, rower, startdate, manager, planbyrscore=False, plan=None,
+                              plan_past_days=False,
+                              asynchronous=False, queue=queue):
     trainingdays = plansteps['trainingDays']
     planstartdate = startdate
-    for day in trainingdays:
-        for workout in day['workouts']:
-            sessionsport = 'water'
-            try:
-                sessionsport = mytypes.fitmappinginv[workout['sport'].lower()]
-            except KeyError:
-                pass
+    if not asynchronous:
+        for day in trainingdays:
+            for workout in day['workouts']:
+                sessionsport = 'water'
+                try:
+                    sessionsport = mytypes.fitmappinginv[workout['sport'].lower()]
+                except KeyError:
+                    pass
 
-            preferreddate = planstartdate+timedelta(days=day['order'])
+                preferreddate = planstartdate+timedelta(days=day['order'])
 
-            sessionmode = 'time'
-            if planbyrscore:
-                sessionmode = 'rScore'
+                sessionmode = 'time'
+                if planbyrscore:
+                    sessionmode = 'rScore'
 
-            ps = PlannedSession(
-                startdate=preferreddate -
-                timedelta(days=preferreddate.weekday()),
-                enddate=preferreddate +
-                timedelta(days=-preferreddate.weekday()-1, weeks=1),
-                preferreddate=preferreddate,
-                sessionsport=sessionsport,  # change this
-                name=workout['workoutName'],
-                steps=workout,
-                manager=manager,
-                sessionmode=sessionmode,
-                comment=workout['description']
-            )
+                if plan_past_days or startdate >= timezone.now().date():
+                    ps = PlannedSession(
+                        startdate=preferreddate - timedelta(days=preferreddate.weekday()),
+                        enddate=preferreddate + timedelta(days=-preferreddate.weekday()-1, weeks=1),
+                        preferreddate=preferreddate,
+                        sessionsport=sessionsport,  # change this
+                        name=workout['workoutName'],
+                        steps=workout,
+                        manager=manager,
+                        sessionmode=sessionmode,
+                        comment=workout['description'],
+                        from_plan=plan,
+                    )
+                    
+                    ps.save()
 
-            ps.save()
-
-            add_rower_session(rower, ps)
+                    add_rower_session(rower, ps)
+        return
+            
+    # async version
+    _ = myqueue(queue, create_sessions_from_json_async, plansteps, rower, startdate, manager, planbyrscore, plan, plan_past_days)
+            
 
 
 def update_plannedsession(ps, cd):
diff --git a/rowers/tasks.py b/rowers/tasks.py
index ebadcfee..c26f02fb 100644
--- a/rowers/tasks.py
+++ b/rowers/tasks.py
@@ -15,7 +15,7 @@ application = get_wsgi_application()
 from rowers.models import (
     Workout, GeoPolygon, GeoPoint, GeoCourse,
     VirtualRaceResult, CourseTestResult, Rower,
-    GraphImage
+    GraphImage, Team, PlannedSession
     )
 from rowers.session_utils import is_session_complete
 import math
@@ -373,6 +373,59 @@ def handle_assignworkouts(workouts, rowers, remove_workout, debug=False, **kwarg
 
     return 1
 
+@app.task
+def create_sessions_from_json_async(plansteps, rower, startdate, manager, planbyrscore, plan, plan_past_days, debug=False, **kwargs):
+    trainingdays = plansteps['trainingDays']
+    planstartdate = startdate
+    for day in trainingdays:
+        for workout in day['workouts']:
+            sessionsport = 'water'
+            try:
+                sessionsport = mytypes.fitmappinginv[workout['sport'].lower()]
+            except KeyError:
+                pass
+
+            preferreddate = planstartdate+timedelta(days=day['order'])
+            
+            sessionmode = 'time'
+            if planbyrscore:
+                sessionmode = 'rScore'
+
+            create_session = False
+            if plan_past_days:
+                create_session = True
+            elif preferreddate >= timezone.now().date():
+                create_session = True
+
+            if create_session:
+                ps = PlannedSession(
+                    startdate=preferreddate -
+                    timedelta(days=preferreddate.weekday()),
+                    enddate=preferreddate +
+                    timedelta(days=-preferreddate.weekday()-1, weeks=1),
+                    preferreddate=preferreddate,
+                    sessionsport=sessionsport,  # change this
+                    name=workout['workoutName'],
+                    steps=workout,
+                    manager=manager,
+                    sessionmode=sessionmode,
+                    comment=workout['description'],
+                    from_plan=plan,
+                )
+
+                ps.save()
+
+                teams = Team.objects.filter(manager=ps.manager)
+                members = Rower.objects.filter(team__in=teams).distinct()
+                if rower in members and rower.rowerplan != 'freecoach':
+                    ps.rower.add(rower)
+                    ps.save()
+                elif ps.manager.rower == rower and rower.rowerplan != 'freecoach':
+                    ps.rower.add(rower)
+                    ps.save()
+
+    return 1
+
 @app.task
 def handle_post_workout_api(uploadoptions, debug=False, **kwargs): # pragma: no cover
     session = requests.session()
diff --git a/rowers/templates/intervals_list_import.html b/rowers/templates/intervals_list_import.html
new file mode 100644
index 00000000..6f1a8a12
--- /dev/null
+++ b/rowers/templates/intervals_list_import.html
@@ -0,0 +1,45 @@
+{% extends "newbase.html" %}
+{% load static %}
+{% load rowerfilters %}
+
+{% block title %}Sessions on intervals.icu{% endblock %}
+
+{% block main %}
+<h1>Sessions on Intervals.icu</h1>
+{% if sessions %}
+<ul class="main-content">
+  <li class="grid_4">
+    <form enctype="multipart/form-data" method="post">
+      {% csrf_token %}
+      <input type="submit" name="action" value="Import selected sessions">
+    <table width="70%" class="listtable">
+      <thead>
+	<tr>
+	  <th>Import</th>
+	  <th>Date</th>
+	  <th>Name</th>
+	  <th>Description</th>
+	  <th>Type</th>
+	  <th>Training Load</th>
+	</tr>
+      </thead>
+      <tbody>
+	{% for session in sessions %}
+	<tr>
+	  <td>
+	    <input type="checkbox" name="session" value="{{ session.id }}">
+	  </td>
+	  <td>{{ session.start_date_local }}</td>
+	  <td>{{ session.name }}</td>
+	  <td>{{ session.description }}</td>
+	  <td>{{ session.type }}</td>
+	  <td>{{ session.icu_training_load }}</td>
+	</tr>
+	{% endfor %}
+      </tbody>
+    </table>
+    </form>
+  </li>
+</ul>
+{% endif %}
+{% endblock %}
diff --git a/rowers/templates/menu_plan.html b/rowers/templates/menu_plan.html
index 4ff3f5bf..a81537e7 100644
--- a/rowers/templates/menu_plan.html
+++ b/rowers/templates/menu_plan.html
@@ -71,6 +71,11 @@
           <i class="fas fa-cloud-download fa-fw"></i>&nbsp;Import from Rojabo
         </a>
       </li>
+      <li id="import-intervals">
+	<a href="/rowers/session/intervalsimport/">
+	  <i class="fa-solid fa-wave-pulse fa-fw"></i>&nbsp;Import from Intervals
+	</a>
+      </li>
       <li id="plan-microcycle">
         <a href="/rowers/sessions/multicreate/?when={{ timeperiod }}">
           <i class="fas fa-expand fa-fw"></i>Plan Microcycle
diff --git a/rowers/templates/plannedsessionview.html b/rowers/templates/plannedsessionview.html
index 3313c733..78c696e3 100644
--- a/rowers/templates/plannedsessionview.html
+++ b/rowers/templates/plannedsessionview.html
@@ -23,6 +23,11 @@
 	{% else %}
 	<a href="/rowers/sessions/{{ psdict.id.1 }}/togarmin/?next={{ request.path|urlencode }}"><i class="fas fa-watch-fitness fa-fw"></i> Export to Garmin</a>
 	{% endif %}
+	{% if plannedsession.intervals_icu_id %}
+	<a href="https://intervals.icu/?w={{ plannedsession.preferreddate }}"><i class="fa-solid fa-wave-pulse"></i> Exported to intervals.icu</a>
+	{% else %}
+<a href="/rowers/sessions/{{ psdict.id.1 }}/tointervals/?next={{ request.path|urlencode }}"><i class="fa-solid fa-wave-pulse fa-fw"></i> Export to intervals.icu</a>
+	{% endif %}
 </p>
 {% endif %}
 <h1>Session {{ psdict.name.1 }}</h1>
@@ -46,10 +51,10 @@
       {% endfor %}
       {% endfor %}
     </table>
-		{% if steps %}
-		<h2>Steps</h2>
-		<p>{{ steps|safe }}</p>
-		{% endif %}
+    {% if steps %}
+    <h2>Steps</h2>
+    <p>{{ steps|safe }}</p>
+    {% endif %}
   </li>
   <li class="grid_2">
     {% if plannedsession.sessiontype == 'test' or plannedsession.sessiontype == 'coursetest' or plannedsession.sessiontype == 'fastest_distance' or plannedsession.sessiontype == 'fastest_time' %}
diff --git a/rowers/templates/trainingplan_delete.html b/rowers/templates/trainingplan_delete.html
index 045411e4..adaa75a7 100644
--- a/rowers/templates/trainingplan_delete.html
+++ b/rowers/templates/trainingplan_delete.html
@@ -13,7 +13,15 @@
 <form action="" method="post">
   {% csrf_token %}
   <p>Are you sure you want to delete <em>{{ object }}</em>?</p>
-  <input class="button red" type="submit" value="Confirm">
+  <p>
+    <input type="checkbox" name="delete_sessions" value="1"> Delete all planned sessions linked to the plan
+  </p>
+  <p>
+    <input type="checkbox" name="delete_all_sessions" value="1">Delete all planned sessions in the plan time frame
+  </p>
+  <p>
+    <input class="button red" type="submit" value="Confirm">
+  </p>
 </form>
         
 
diff --git a/rowers/tests/mocks.py b/rowers/tests/mocks.py
index 512b2429..a3a1effc 100644
--- a/rowers/tests/mocks.py
+++ b/rowers/tests/mocks.py
@@ -1042,6 +1042,10 @@ def mocked_requests(*args, **kwargs):
 
 
     class MockSession:
+        def __init__(self):
+            self.status_code = 200
+            self.text = "- 20m 200W"
+            
         class headers:
             def __init__(self,*args,**kwargs): # pragma: no cover
                 pass
diff --git a/rowers/tests/test_plans.py b/rowers/tests/test_plans.py
index b8615a19..79d180f5 100644
--- a/rowers/tests/test_plans.py
+++ b/rowers/tests/test_plans.py
@@ -1852,7 +1852,10 @@ description: ""
         response = self.c.get(url)
         self.assertEqual(response.status_code,200)
 
-        form = {}
+        form = {
+            'delete_sessions': 1,
+            'delete_all_sessions': 0,
+        }
         response = self.c.post(url,form)
         self.assertEqual(response.status_code,302)
 
diff --git a/rowers/uploads.py b/rowers/uploads.py
index a0f76b7f..48f54ede 100644
--- a/rowers/uploads.py
+++ b/rowers/uploads.py
@@ -167,7 +167,7 @@ def do_sync(w, options, quick=False):
     #dologging("uploads.log", "do_icu_export: {do_icu_export}".format(do_icu_export=do_icu_export))
 
     try:
-        if options['intervalsid'] != 0 and options['intervalsid'] != '':  # pragma: no cover
+        if options['intervalsid'] != '':  # pragma: no cover
             w.uploadedtointervals = options['intervalsid']
             # upload_to_icu = False
             do_icu_export = False
diff --git a/rowers/urls.py b/rowers/urls.py
index 8d673423..aa39292b 100644
--- a/rowers/urls.py
+++ b/rowers/urls.py
@@ -80,7 +80,7 @@ class WorkoutViewSet(viewsets.ModelViewSet):
     def get_queryset(self):  # pragma: no cover
         try:
             r = Rower.objects.get(user=self.request.user)
-            #return Workout.objects.filter(user=r).order_by("-date", "-starttime")
+            #return Workout.objects.filter(user=r).exclude(workoutsource='strava').order_by("-date", "-starttime")
             return Workout.objects.filter(user=r).exclude(workoutsource='strava').order_by("-date", "-starttime")
         except TypeError:
             return []
@@ -631,6 +631,8 @@ urlpatterns = [
             views.workout_undo_smoothenpace_view, name='workout_undo_smoothenpace_view'),
     re_path(r'^session/rojaboimport/$', views.workout_rojaboimport_view,
             name='workout_rojaboimport_view'),
+    re_path(r'^session/intervalsimport/$', views.plannedsession_intervalsimport_view,
+            name='plannedsession_intervalsimport_view'),
     re_path(r'^workout/(?P<source>\w+.*)import/$',
             views.workout_import_view, name='workout_import_view'),
     re_path(r'^workout/(?P<source>\w+.*)import/(?P<externalid>\d+)/$',
@@ -1013,6 +1015,8 @@ urlpatterns = [
             name='plannedsession_totemplate_view'),
     re_path(r'^sessions/(?P<id>\d+)/togarmin/$', views.plannedsession_togarmin_view,
             name='plannedsession_togarmin_view'),
+    re_path(r'^sessions/(?P<id>\d+)/tointervals/$', views.plannedsession_tointervals_view,
+            name='plannedsession_tointervals_view'),
     re_path(r'^sessions/(?P<id>\d+)/compare/$',
             views.plannedsession_compare_view,
             name='plannedsession_compare_view'),
diff --git a/rowers/utils.py b/rowers/utils.py
index f403630c..e763564f 100644
--- a/rowers/utils.py
+++ b/rowers/utils.py
@@ -717,6 +717,20 @@ def steps_read_fit(filename, name='', sport='Custom'):  # pragma: no cover
 
     return d
 
+def steps_read_intervals(filename, name='', sport='Custom'):  # pragma: no cover
+    authorizationstring = 'Bearer '+settings.WORKOUTS_FIT_TOKEN
+    url = settings.WORKOUTS_FIT_URL+"/tointervals"
+    headers = {'Authorization': authorizationstring}
+
+    response = requests.post(url=url, headers=headers,
+                             json={'filename': filename})
+
+    if response.status_code != 200:  # pragma: no cover
+        return None
+
+    w = response.text
+
+    return w
 
 def steps_write_fit(steps):
     authorizationstring = 'Bearer '+settings.WORKOUTS_FIT_TOKEN
@@ -774,7 +788,7 @@ def step_to_time_dist(step, avgspeed=3.2, ftp=200, ftspm=25, ftv=3.7, powerzones
             rscoreperhour = 100.*veloratio
             rscore = rscoreperhour*seconds/3600.
 
-        if targettype == 'Power':
+        if targettype in ['Power','PowerLap']:
             value = step.get('targetValue', 0)
             valuelow = step.get('targetValueLow', 0)
             valuehigh = step.get('targetValueHigh', 0)
@@ -793,12 +807,19 @@ def step_to_time_dist(step, avgspeed=3.2, ftp=200, ftspm=25, ftv=3.7, powerzones
                 avgpower = targetpower
             if valuelow != 0 and valuehigh != 0:  # pragma: no cover
                 avgpower = (valuelow+valuehigh)/2.
-                avgspeed = ftv*(avgpower/ftp)**(1./3.)
+                if avgpower < 10 and avgpower > 0:
+                    targetpower = ftp*0.6
+                elif avgpower > 10 and avgpower < 1000:
+                    targetpower = avgpower*ftp/100.
+                elif avgpower > 1000:
+                    targetpower = avgpower-1000
+                    
+                avgspeed = ftv*(targetpower/ftp)**(1./3.)
                 distance = avgspeed*seconds
 
-            rscore = 100.*(avgpower/ftp)*seconds/3600.
+            rscore = 100.*(targetpower/ftp)*seconds/3600.
 
-        if targettype == 'Cadence':
+        if targettype in ['Cadence','CadenceLap']:
             value = step.get('targetValue', 0)
             valuelow = step.get('targetValueLow', 0)
             valuehigh = step.get('targetValueHigh', 0)
@@ -820,7 +841,7 @@ def step_to_time_dist(step, avgspeed=3.2, ftp=200, ftspm=25, ftv=3.7, powerzones
         seconds = distance/avgspeed
         rscore = 60.*float(seconds)/3600.
 
-        if targettype == 'Speed':  # pragma: no cover
+        if targettype in ['Speed', 'SpeedLap']:  # pragma: no cover
             value = step.get('targetValue', 0)
             valuelow = step.get('targetValueLow', 0)
             valuehigh = step.get('targetValueHigh', 0)
@@ -839,7 +860,7 @@ def step_to_time_dist(step, avgspeed=3.2, ftp=200, ftspm=25, ftv=3.7, powerzones
             if velomid > 0:
                 seconds = distance/velomid
 
-        if targettype == 'Power':  # pragma: no cover
+        if targettype in ['Power','PowerLap']:  # pragma: no cover
             value = step.get('targetValue', 0)
             valuelow = step.get('targetValueLow', 0)
             valuehigh = step.get('targetValueHigh', 0)
@@ -856,12 +877,20 @@ def step_to_time_dist(step, avgspeed=3.2, ftp=200, ftspm=25, ftv=3.7, powerzones
                 avgpower = targetpower
             if valuelow != 0 and valuehigh != 0:
                 avgpower = (valuelow+valuehigh)/2.
-                avgspeed = ftv*(avgpower/ftp)**(1./3.)
+                if avgpower < 10 and avgpower > 0:
+                    targetpower = ftp*0.6
+                elif avgpower > 10 and avgpower < 1000:
+                    targetpower = avgpower*ftp/100.
+                elif avgpower > 1000:
+                    targetpower = avgpower-1000
+                    
+                avgspeed = ftv*(targetpower/ftp)**(1./3.)
                 seconds = distance/avgspeed
 
-            rscore = 100.*(avgpower/ftp)*seconds/3600.
 
-        if targettype == 'Cadence':  # pragma: no cover
+            rscore = 100.*(targetpower/ftp)*seconds/3600.
+
+        if targettype in ['Cadence','CadenceLap']:  # pragma: no cover
             value = step.get('targetValue', 0)
             valuelow = step.get('targetValueLow', 0)
             valuehigh = step.get('targetValueHigh', 0)
@@ -1189,7 +1218,7 @@ def step_to_string(step, short=False):
     except KeyError:
         targettype = None
 
-    if targettype == 'HeartRate':  # pragma: no cover
+    if targettype in ['HeartRate','HeartRateLap']:  # pragma: no cover
         value = step.get('targetValue', 0)
         valuelow = step.get('targetValueLow', 0)
         valuehigh = step.get('targetValueHigh', 0)
@@ -1207,7 +1236,7 @@ def step_to_string(step, short=False):
                     l=valuelow - 100,
                     h=valuehigh - 100,
                 )
-    elif targettype == 'Power':  # pragma: no cover
+    elif targettype in ['Power', 'PowerLap']:  # pragma: no cover
         value = step.get('targetValue', 0)
         valuelow = step.get('targetValueLow', 0)
         valuehigh = step.get('targetValueHigh', 0)
@@ -1229,7 +1258,7 @@ def step_to_string(step, short=False):
                     l=valuelow-1000,
                     h=valuehigh-1000,
                 )
-    elif targettype == 'Speed':  # pragma: no cover
+    elif targettype in ['Speed', 'SpeedLap']:  # pragma: no cover
 
         value = step.get('targetValue', 0)
         valuelow = step.get('targetValueLow', 0)
@@ -1264,7 +1293,7 @@ def step_to_string(step, short=False):
                     pl=pacestringlow,
                     ph=pacestringhigh,
                 )
-    elif targettype == 'Cadence':  # pragma: no cover
+    elif targettype in ['Cadence','CadenceLap']:  # pragma: no cover
         value = step.get('targetValue', 0)
         valuelow = step.get('targetValueLow', 0)
         valuehigh = step.get('targetValueHigh', 0)
diff --git a/rowers/views/importviews.py b/rowers/views/importviews.py
index a02527b0..c1d05ef9 100644
--- a/rowers/views/importviews.py
+++ b/rowers/views/importviews.py
@@ -7,6 +7,7 @@ from rowers.views.statements import *
 from rowers.plannedsessions import get_dates_timeperiod
 from rowers.tasks import fetch_strava_workout
 from rowers.utils import NoTokenError
+from rowers.models import PlannedSession
 
 import rowers.integrations.strava as strava
 from rowers.integrations import importsources
@@ -681,8 +682,73 @@ def rower_process_testcallback(request):  # pragma: no cover
     return HttpResponse(text)
 
 
+# view to list planned sessions from intervals.icu
+@login_required()
+@user_passes_test(isplanmember, login_url="/rowers/paidplans/",
+                  message="This functionality requires a Self-coach plan or higher",
+                  redirect_field_name=None)
+def plannedsession_intervalsimport_view(request, message="", userid=0):
+    r = getrequestrower(request, userid=userid)
+    if r.user != request.user:
+        messages.error(
+            request, 'You can only access your own workouts on Intervals.icu, not those of your athletes')
+        url = reverse('plannedsession_intervalsimport_view',
+                      kwargs={'userid': request.user.id})
+        return HttpResponseRedirect(url)
+
+    integration = importsources['intervals'](request.user)
+    sessions_list = integration.get_plannedsessions_list()
+
+    if request.method == 'POST':  # pragma: no cover
+        tdict = dict(request.POST.lists())
+        sessionids = [id for id in tdict['session']]
+        for sessionid in sessionids:
+            sessiondata = integration.get_plannedsession(sessionid)
+            if sessiondata['description'] is None:
+                sessiondata['description'] = ''
+            if sessiondata:
+                timetarget = sessiondata['time_target']
+                if timetarget is None:
+                    timetarget = sessiondata['moving_time']
+                    if timetarget is None:
+                        timetarget = 3600
+                timetarget = int(timetarget)/60.
+                ps = PlannedSession(
+                    name=sessiondata['name'],
+                    comment=sessiondata['description'],
+                    sessionmode='time',
+                    sessionvalue=timetarget,
+                    startdate=arrow.get(sessiondata['start_date_local']).datetime,
+                    enddate=arrow.get(sessiondata['end_date_local']).datetime,
+                    preferreddate=arrow.get(sessiondata['start_date_local']).datetime,
+                    sessionsport=mytypes.intervalsmappinginv[sessiondata['type']],
+                    sessiontype='session',
+                    intervals_icu_id=sessiondata['id'],
+                    manager=request.user,
+                )
+                ps.save()
+                ps.rower.add(r)
+                if sessiondata['category'].lower() == 'workout':
+                    ps.fitfile = sessiondata['fitfile']
+                    ps.save()
+                    ps.update_steps()
+                if sessiondata['category'].lower() == 'target':
+                    ps.sessiontype = 'cycletarget'
+                    ps.sessionvalue = int(sessiondata['time_target'])/60.
+                    ps.enddate = ps.startdate + datetime.timedelta(days=6)
+                    ps.save()
+            url = reverse('plannedsessions_view')
+        return HttpResponseRedirect(url)
+
+
+    return render(request, 'intervals_list_import.html',
+                  {
+                      'sessions': sessions_list,
+                      'rower': r,
+                      'active': 'nav-plans',
+                  })
+
 
-# The page where you select which Strava workout to import
 @login_required()
 @user_passes_test(isplanmember, login_url="/rowers/paidplans/",
                   message="This functionality requires a Self-coach plan or higher",
diff --git a/rowers/views/planviews.py b/rowers/views/planviews.py
index eb0db639..b88d29a5 100644
--- a/rowers/views/planviews.py
+++ b/rowers/views/planviews.py
@@ -2052,6 +2052,41 @@ def plannedsession_templateedit_view(request, id=0):
                       'steps': steps,
                   })
 
+@permission_required('plannedsession.change_session', fn=get_session_by_pk, raise_exception=True)
+@user_passes_test(can_plan, login_url="/rowers/paidplans/",
+                  message="This functionality requires a Coach or Self-Coach plan",
+                  redirect_field_name=None)
+def plannedsession_tointervals_view(request, id=0):
+
+    r = getrequestplanrower(request)
+
+    startdate, enddate = get_dates_timeperiod(request)
+    startdate = startdate.date()
+    enddate = enddate.date()
+
+    ps = get_object_or_404(PlannedSession, pk=id)
+
+    intervals = IntervalsIntegration(request.user)
+    result = intervals.plannedsession_create(ps)
+
+    if not result:  # pragma: no cover
+        messages.error(
+            request, 'You failed to export your session to Intervals')
+    else:
+        messages.info(
+            request, 'Session is now on Intervals.')
+
+    url = reverse(plannedsession_view, kwargs={'userid': r.user.id,
+                                               'id': ps.id, })
+
+    startdatestring = startdate.strftime('%Y-%m-%d')
+    enddatestring = enddate.strftime('%Y-%m-%d')
+    url += '?when='+startdatestring+'/'+enddatestring
+
+    next = request.GET.get('next', url)
+
+    return HttpResponseRedirect(next)
+        
 
 @permission_required('plannedsession.change_session', fn=get_session_by_pk, raise_exception=True)
 @user_passes_test(can_plan, login_url="/rowers/paidplans/",
@@ -2483,9 +2518,11 @@ def plannedsession_view(request, id=0, userid=0):
         plannedsession=ps).order_by("created")
 
     steps = ''
+    steps_intervals = ''
     if ps.steps:  # pragma: no cover
         d = ps.steps
         steps = ps_dict_get_description_html(d, short=False)
+        steps_intervals = ps.steps_intervals()
 
     return render(request, 'plannedsessionview.html',
                   {
@@ -2516,6 +2553,7 @@ def plannedsession_view(request, id=0, userid=0):
                       'coursediv': coursediv,
                       'comments': comments,
                       'steps': steps,
+                      'steps_intervals': steps_intervals,
                   }
                   )
 
@@ -2707,6 +2745,7 @@ def rower_view_instantplan(request, id='', userid=0):
             startdate = form.cleaned_data['startdate']
             notes = form.cleaned_data['notes']
             datechoice = form.cleaned_data['datechoice']
+            plan_past_days = form.cleaned_data['plan_past_days']
             status = True
 
             if target and datechoice == 'target':  # pragma: no cover
@@ -2726,10 +2765,14 @@ def rower_view_instantplan(request, id='', userid=0):
                 notes=notes,
             )
 
+            if not plan_past_days:
+                p.startdate = timezone.now().date()
+
             p.save()
             p.rowers.add(r)
 
-            create_sessions_from_json(plansteps, r, startdate, r.user, planbyrscore=byrscore)
+            create_sessions_from_json(plansteps, r, startdate, r.user, planbyrscore=byrscore,
+                                      plan=p, plan_past_days = plan_past_days, asynchronous=True)
 
             messages.info(request, 'Your Sessions have been added')
 
@@ -3335,6 +3378,13 @@ class TrainingPlanDelete(DeleteView):
     template_name = 'trainingplan_delete.html'
     success_url = reverse_lazy(rower_create_trainingplan)
 
+    def post(self, request, *args, **kwargs):
+        delete_sessions = request.POST.get('delete_sessions',0)
+        delete_all_sessions = request.POST.get('delete_all_sessions',0)
+        self.object = self.get_object()
+        self.object.delete(delete_sessions=delete_sessions, delete_all_sessions=delete_all_sessions)
+        return HttpResponseRedirect(self.get_success_url())
+
     def get_object(self, *args, **kwargs):
         obj = super(TrainingPlanDelete, self).get_object(*args, **kwargs)
         if not can_delete_plan(self.request.user, obj):  # pragma: no cover
diff --git a/rowers/views/workoutviews.py b/rowers/views/workoutviews.py
index 98257c99..26ec16f8 100644
--- a/rowers/views/workoutviews.py
+++ b/rowers/views/workoutviews.py
@@ -4976,6 +4976,7 @@ def workout_upload_api(request):
 
     # sync related IDs
     sporttracksid = post_data.get('sporttracksid','')
+    intervalsid = post_data.get('intervalsid','')
     c2id = post_data.get('c2id', '')
     garminid = post_data.get('garminid','')
     workoutid = post_data.get('id','')
diff --git a/templates/newbase.html b/templates/newbase.html
index cfcf93b7..206d68c0 100644
--- a/templates/newbase.html
+++ b/templates/newbase.html
@@ -41,7 +41,7 @@
     <link rel="stylesheet" href="/static/css/resetnew.css" />
     <link rel="stylesheet" href="/static/fontawesome/css/fontawesome.min.css">
     <link rel="stylesheet" href="/static/fontawesome/css/all.min.css">
-		<link rel="stylesheet" href="https://pro.fontawesome.com/releases/v5.12.0/css/all.css" integrity="sha384-ekOryaXPbeCpWQNxMwSWVvQ0+1VrStoPJq54shlYhR8HzQgig1v5fas6YgOqLoKz" crossorigin="anonymous">
+    <link rel="stylesheet" href="https://pro.fontawesome.com/releases/v5.12.0/css/all.css" integrity="sha384-ekOryaXPbeCpWQNxMwSWVvQ0+1VrStoPJq54shlYhR8HzQgig1v5fas6YgOqLoKz" crossorigin="anonymous">
     <link rel="stylesheet" href="/static/css/styles2.css">
     <link rel="stylesheet" href="/static/css/text2.css" />
     <link rel="stylesheet" href="/static/css/rowsandall2.css" />
@@ -63,6 +63,7 @@
 				</script>
     <link rel="stylesheet" href="https://webapiv2.navionics.com/dist/webapi/webapi.min.css" >
     <script type="text/javascript" src="https://webapiv2.navionics.com/dist/webapi/webapi.min.no-dep.js"></script>
+    <script src="https://kit.fontawesome.com/8ec1edfba3.js" crossorigin="anonymous"></script>
     <script>window.twttr = (function(d, s, id) {
       var js, fjs = d.getElementsByTagName(s)[0],
       t = window.twttr || {};