Question 1

What do I need to get started?

Accepted Answer

Connect Garmin, COROS, Polar, Suunto, Amazfit, or another training source to Intervals.icu. Workouts should reach Intervals.icu directly from the watch or through a compatible app. Activities routed through Strava are not supported by STAS.

Then sign in to STAS.run with your Intervals.icu account and open STAS in ChatGPT or Claude. That is enough to review completed workouts, check your current condition and calendar, discuss the next few days, and build a plan.

After your first sign-in, STAS imports the last 90 days of training. Sometimes the data appears quickly; sometimes the first import takes a little while. That is normal.

The Telegram bot, full profile, goals, rules, and strategy are not required on day one. Add them when you want STAS to move from basic workout analysis to more personal coaching.

Question 2

How do I connect my watch?

Accepted Answer

STAS reads workouts from Intervals.icu. First create an account there, then connect your watch or training app.
Create or sign in to your Intervals.icu account.
Open Intervals.icu Connections and add Garmin, COROS, Polar, Suunto, Amazfit, or another compatible training source.
Check that a new workout appears in Intervals.icu.
Sign in to STAS.run with the same Intervals.icu account.

For STAS, the workout must reach Intervals.icu directly from the watch platform or through a supported app. Strava can still be your social feed, but STAS cannot use workouts that reached Intervals.icu through Strava.

After the first sign-in, STAS starts importing your recent history, usually the last 90 days. If you connect the Telegram bot, the new-workout card is the easiest confirmation that the workout has reached STAS and is ready for ChatGPT or Claude.

Question 3

How and why should I fill out my profile, goals, and rules?

Accepted Answer

This is one of the core parts of STAS. Workout data tells the AI what you did. Profile, goals, and rules explain what that data means for you.

Profile is stable information a coach should know: your training background, recent results, heart-rate anchors, sports you do, strengths, weaknesses, injuries, and other details that affect interpretation.

Goals describe what you are training for: races, dates, target results, long-term ambitions, or simply the direction you want your training to move in. Without goals, the AI can describe workouts, but it cannot reliably decide what the plan should optimize for.

Rules describe the constraints of your real life: days you cannot train, rest needs, schedule limits, preferred workout types, maximum load, travel, family, work, and anything else the plan should respect.

You can fill these in from your STAS profile or ask ChatGPT or Claude to prepare an update. If the change is prepared in chat, STAS shows the exact text first and saves it only after you approve it.

You do not need to fill in everything at once. Start with the details that clearly affect training decisions: target race, available days, known limits, and the rules the AI should not violate.

Question 4

Why use the Telegram bot?

Accepted Answer

The Telegram bot makes STAS usable day to day without constantly opening the website or Intervals.icu.

It can send a card when a completed workout has been processed. That card confirms the important chain: the workout reached Intervals.icu, STAS loaded it, and it is now available for analysis in ChatGPT or Claude. This matters because watch-to-Intervals sync can sometimes be delayed or fail quietly.

The bot can also remind you about today’s plan and warn you about sync problems. After a workout, it gives you a quick place to write what actually happened: how hard it felt, what you changed, whether there was pain, fatigue, bad sleep, heat, stress, or anything else the watch cannot know.

Those post-workout notes are saved with the workout. Later, when ChatGPT or Claude analyzes your training, the AI sees both the metrics and your own report, not just the numbers.

The bot is optional, but it helps you avoid missing sync errors and keeps the coaching context fresh.

Question 5

How are completed workouts loaded?

Accepted Answer

Your watch or a compatible app sends the workout to Intervals.icu. STAS then imports it from Intervals.icu and prepares it for ChatGPT and Claude.

STAS is not just forwarding a raw activity file into chat. It keeps the useful metrics, removes noise, formats the data, collects intervals and splits, attaches the athlete report when available, and connects the workout to your wider training history.

That gives the AI coach a readable training record: what was done, how the effort was distributed, how intervals and recoveries looked, and what the session means in the context of recent weeks.

The exact data depends on your device and sport. If the watch did not record power, heart rate, intervals, or another metric, STAS will not invent it.

If the Telegram bot is connected, it sends a card after processing the workout. That is the quickest way to see that the workout is in STAS and ready to discuss.

Question 6

Why write post-workout reports?

Accepted Answer

Watches are good at recording pace, heart rate, power, distance, and time. They do not know how the workout actually felt.

A useful report can explain:
what you really did;
what changed compared with the plan;
how hard the workout felt;
whether there was pain, tightness, unusual fatigue, or illness;
whether heat, sleep, travel, stress, or terrain affected the session;
why pace, heart rate, power, or intervals look unusual;
whether the watch recorded the workout structure incorrectly.

This is especially important for interval workouts. A watch can split laps incorrectly, miss a recovery, or hide the fact that the last repeat had to be shortened. The report keeps the real story attached to the workout.

You can write a report through the Telegram bot or from the workout page in STAS. It is saved with that specific workout and added to the Intervals.icu activity description.

A normal message in ChatGPT or Claude is not automatically a report and is not saved to the workout. Use the bot or the workout page when the note should remain part of the training record.

Question 7

Can STAS see my ChatGPT or Claude conversations?

Accepted Answer

No. STAS does not read your full ChatGPT or Claude conversations.

STAS only handles requests that the AI sends through the STAS connection: for example, loading your summary, reading workouts, reading the calendar, or preparing a profile/rules/plan update.

A regular chat message does not become part of STAS by itself. If something should persist between conversations, it needs to be saved in the right place: profile, goals, rules, strategy, calendar note, or workout report.

Before STAS changes profile, goals, rules, strategy, notes, or calendar items, it shows what will be saved and waits for your approval.

Question 8

How do plans work?

Accepted Answer

STAS is built for an iterative planning workflow, not for blindly following a static plan for months.

First, ChatGPT or Claude loads your athlete summary, recent workouts, current condition, calendar, goals, rules, and saved strategy. Then the AI coach proposes a plan and explains the logic behind it.

Review the plan before saving it:
do the selected days work for your schedule;
does the load match your current condition;
are rest, travel, work, and other constraints respected;
is the purpose of each key workout clear;
are pace, heart rate, power, zones, or effort instructions specific enough.

You can discuss and change the plan as much as needed. STAS does not write anything to your calendar until you approve the final version.

After approval, the plan is saved in Intervals.icu. At the end of the week, it is useful to compare the plan with what actually happened, save a short review, and build the next week from that reality.

For more consistent planning, create and save a long-term training roadmap first. It helps the AI coach adapt individual weeks without losing the main goal.

Question 9

How do I send a plan or interval workout to my watch?

Accepted Answer

Discuss the workout or plan in ChatGPT or Claude. After you approve it, STAS writes it to your Intervals.icu calendar.

A regular workout is saved with its date, title, purpose, duration, and main instructions. An interval workout can also be saved as a structured session: warm-up, work intervals, recoveries, cool-down, and target pace, heart rate, or power.

Then you need to set up planned-workout sync between Intervals.icu and your watch platform. Once that is configured, structured workouts can sync to compatible watches.

On the workout day, you select the session on the watch and start it. The watch can show steps and targets if your device and workout type support that.

If the workout appears in the Intervals.icu calendar but not on your watch, check the planned-workout sync settings between Intervals.icu and your watch platform.

Question 10

How do I connect STAS in ChatGPT?

Accepted Answer

The simplest way is to open STAS GPT and authorize it from ChatGPT with your Intervals.icu account.

After connecting, open your STAS profile and add the basics: goals, constraints, and training rules. That gives the AI coach context it cannot get from your watch.

Then you can write in normal language, for example:

“Update my data.”

“Review my training from the last two weeks.”

“Show me my plan for next week.”

“Build a plan, show it to me, and after I approve it save it to the calendar.”

Question 11

How do I connect STAS in Claude?

Accepted Answer

STAS connects to Claude as a custom connector.
Open Claude and go to Customize / Connectors.
Add a new custom connector.
Use the STAS connector URL: https://stas.run/api/mcp.
Confirm the connection.
If Claude asks for authorization, sign in with Intervals.icu.
Return to a Claude chat and ask: “Update my data.”

After connecting, Claude gets access to the same STAS data and tools as ChatGPT: athlete summary, completed workouts, calendar, profile, goals, rules, and strategy.

You can use Claude to discuss a plan and, after approval, write it back to Intervals.icu. You can use only Claude, only ChatGPT, or both. STAS data and saved context stay shared.

Question 12

I use Apple Watch. How do I connect it?

Accepted Answer

Apple Watch can work with STAS through apps that send workouts to Intervals.icu, such as HealthFit or RunGap.

The important requirement is that the workout appears in Intervals.icu through a route STAS can use. Once that works, sign in to STAS.run with the same Intervals.icu account and STAS will import the workout from there.

Question 13

Can STAS change my data on its own?

Accepted Answer

No. STAS saves plans, notes, goals, rules, profile details, and strategy only after you approve the exact content.

The AI can prepare a change, but STAS should show it before saving. If you do not approve it, it is not written to your profile or calendar.

Question 14

Which AI model should I use?

Accepted Answer

For planning, workout analysis, and strategy, use the strongest reasoning model you have access to.

Simpler models are fine for basic questions. But decisions about training load, recovery, race preparation, and strategy are better handled by models that can reason carefully and work with longer context.

Question 15

Does STAS replace a human coach?

Accepted Answer

No. STAS is a tool for self-coached athletes and for people who want to use ChatGPT or Claude with real training data.

You remain responsible for decisions and results. A good human coach can still be valuable, especially for health, technique, race preparation, injury risk, and complex situations.

Question 16

Is it free?

Accepted Answer

You can start using STAS for free.

If STAS is useful to you, you can support the project with a small payment on Ko-fi. It is optional, but it helps keep the service moving.

Connected services, AI subscriptions, third-party apps, or watch-sync features may have their own pricing or limits.

Question 17

What should I check if something is not working?

Accepted Answer

Check the chain in this order: watch, Intervals.icu, STAS, ChatGPT or Claude, calendar, watch.

Workout missing in STAS

Open Intervals.icu first. If the workout is not there, the issue is before STAS: watch, app, or Intervals sync. If it is there, make sure STAS is connected to the same Intervals account and wait for the first import to finish.

ChatGPT or Claude has no data

First make sure the workout already appears in STAS. Then reopen ChatGPT or Claude and ask: “Update my data.” If authorization appears, sign in again.

Plan is not on the watch

Check that the workout is on the correct date in Intervals and that planned-workout sync is enabled in Intervals.icu Connections. Some watch models or workout types may not support structured sync.

Telegram bot is silent

Open Telegram, press Start, and check that it is connected to the same STAS profile.

If it still does not work, message support or email. Tell us where the chain breaks.

What is STAS?

How STAS works

Workouts sync from your watch to Intervals.icu

STAS adds the context behind the numbers

ChatGPT or Claude gets a useful training picture

You discuss the next move with the AI coach

Approved changes are saved in the right place

How to set up STAS

Connect your watch to Intervals.icu

Sign in to STAS.run

Connect ChatGPT or Claude

Add the context your watch cannot capture

Supported watches

Two ways to use STAS

Quick start

AI coach mode

Where to use STAS

ChatGPT and Claude

STAS profile

Telegram bot

Why Intervals.icu, not Strava?

What STAS can do in ChatGPT and Claude

WHAT STAS CAN LOAD INTO CHAT

WHAT STAS CAN SAVE FROM CHAT

FAQ

Still have questions?