STAS
Help

What is STAS?

For runners, cyclists, triathletes, and anyone training with Garmin, COROS, Polar, Suunto, or Amazfit.

STAS makes your watch data available to ChatGPT and Claude. Completed workouts can be used in the chat, and approved plans or interval workouts can be saved to Intervals.icu and synced to your watch.

STAS adds training history, load, calendar, reports, current condition, and your saved personal details: profile, goals, rules, and strategy. This information is available in new chats too, so ChatGPT and Claude can analyze and plan from your real training history.

Connect your dataLearn more

Quick start

  • ✓All you need is an Intervals.icu account and either ChatGPT or Claude.
  • ✓STAS can already read workouts, recent load, your calendar, and available recovery signals.
  • ✓Right away, you can ask about current condition, recent workouts, the next few days, and planned workouts in your calendar.
  • ✓This is fully usable, not a limited demo.

Personalized mode

  • ✓Telegram adds post-workout reports and daily context.
  • ✓Profile, goals, and rules make analysis and planning more precise.
  • ✓A saved strategy helps each new chat start with the same long-term direction.
  • ✓This becomes especially useful when your week mixes running, cycling, strength, and changing constraints.

How to set up

You can start using STAS right after connecting Intervals, then add more power when needed: fill in your profile, write reports, and save plans and notes to the calendar.

1

Connect your watch to Intervals.icu

2

Sign in at STAS.run

3

Open STAS in ChatGPT or Claude

4

Connect the Telegram bot

5

Fill in your profile

6

Set your goals

7

Add your rules

How STAS works with ChatGPT and Claude.ai

STAS adds your training context to the chat: the athlete summary, prepared workouts, notes, strategy, and the current plan. That gives ChatGPT and Claude more than the chat thread alone.

STAS can also save updates: profile info, goals, rules, a note, a strategy change, or a plan in Intervals.icu. The plan stays in the calendar and can sync to your watch if planned-workout sync is configured in Intervals and your watch setup.

summaryAthlete summaryThis is the main athlete context STAS keeps for you: profile, goals, rules, strategy, current condition, recent load, and accumulated notes. The more complete your data is, the more useful this summary becomes.
workoutsCompleted workoutsCompleted workouts are the facts STAS works from. Your watch sends activities to Intervals.icu, STAS turns them into workout records, and ChatGPT or Claude receives clear training context instead of raw activity data.Learn moreconditionCurrent conditionThis is your current condition inside STAS. It is refreshed when useful new context appears, especially after workout reports. Without new data or feedback, it may stay unchanged.Learn morereportsPost-workout reportsA short note after a workout: what you actually did, how the load felt, pain, fatigue, or changes from the plan. Reports are usually sent through Telegram, but can also be added on the STAS website; they are saved with the specific workout.Learn morestrategyTraining strategyThis is the long-term logic behind your training. In practice, it is better to discuss and save the strategy first, then ask for weekly or block plans on top of it.Learn more
notesNotesThis is where STAS stores important context outside the workouts themselves: illness, travel, constraints, schedule disruptions, weekly takeaways, and anything else worth keeping.
planPlan in the calendarSTAS can do more than discuss a plan. It can save the plan to Intervals.icu as structured workouts with warm-up, intervals, recoveries, cool-down, details, and expected load. From there, the workouts can sync to your watch if your setup supports it. If Telegram is connected, STAS can also send the plan there and remind you in the morning.Learn more

Connect your data

Watch → Intervals.icu → STAS → AI → Intervals.icu → Watch

1

Connect your watch to Intervals.icu

Intervals.icu is a free training platform. Connect your watch directly: Garmin, COROS, Polar, Suunto, or Amazfit. Apple Watch works through HealthFit or RunGap. If your setup supports planned-workout sync, configure that too, so plans and interval workouts from Intervals can sync to your watch. For best results, sync directly from your watch instead of Strava, because Strava can leave out details STAS needs for AI analysis and workout sync.

2

Sign in at STAS.run

Sign in with your Intervals.icu account. STAS connects automatically and starts syncing workouts, metrics, and training history.

3

Open STAS in ChatGPT or Claude

If you use ChatGPT, open STAS GPT from your profile. If you use Claude, add the connector from your profile or follow the guide below. On the first sign-in, STAS may appear right away or tell you the initial import is still running. After that, you can ask for analysis or for a plan saved to Intervals.icu.

Supported watches

Forerunner, Fenix, Enduro, Venu, Instinct
COROSPACE, APEX, VERTIX
Vantage, Grit X, Pacer, Ignite
All models with Suunto App
AmazfitT-Rex, Cheetah, Balance, GTR
Connect your data

Other watches (Apple Watch, etc.) can connect via third-party apps like HealthFit or RunGap.

Where to use STAS

STAS works with both ChatGPT and Claude.ai. The interface is different, but your data, goals, rules, calendar, and ability to save plans stay the same.

ChatGPT

Inside ChatGPT, STAS appears as STAS GPT. This is the most guided setup: sign-in, starter hints, and a familiar chat flow. From there, you can ask STAS to save a plan or interval workout to Intervals.icu. If your setup supports planned-workout sync, that workout can sync from Intervals to your watch.

Claude.ai

In Claude.ai, STAS appears as a connector. Once connected, Claude sees the same workouts, goals, and rules, and can save a plan or interval workout to Intervals.icu. If your setup supports planned-workout sync, that workout can sync from Intervals to your watch.

How to use it

These are short commands you can send to STAS in chat.

update profile“Help me update my athlete profile.”
goals and rules“Help me update my goals and training rules.”
recent workouts“Show my recent workouts and how I am handling them.”
save note“Save a note: flight and two bad nights.”
weekly recap“Save a note with my weekly recap.”
save plan“Build the plan with intervals and save it to Intervals.icu so it can sync to my watch.”

FAQ

Just two things: connect your watch to Intervals.icu and open STAS in ChatGPT or Claude. That is enough for STAS to read your workouts.

If you want saved plans to appear on your watch later, also check planned-workout sync between Intervals.icu and your watch platform.

If you want more personal recommendations, connect Telegram and fill in your profile, goals, and rules on STAS.run. STAS will carry that context into every new chat.

Still have questions?

Reach out and we will help you sort it out.

Contact supportOpen STAS in ChatGPT